古饮食旨在类似于人类猎人的祖先在千年前吃的。
虽然在世界不同地区究竟是不可能知道什么，但研究人员认为他们的饮食由整个食物组成。
By following a whole food-based diet and leading physically active lives, hunter-gatherers presumably had much lower rates of lifestyle diseases, such as obesity, diabetes and heart disease.
In fact,several studies表明这种饮食可能导致重要weight loss(without calorie counting) and major improvements in health.
This article is a basic introduction to the paleo diet, providing a simple meal plan and other essential information.
There is no one “right” way to eat for everyone and paleolithic humans thrived on a variety of diets, depending on what was available at the time and where in the world they lived.
一些吃了一个低碳水化合物饮食high in animal foods, while others followed a high-carb diet with lots of plants.
Consider this as a general guideline, not something written in stone. You can adapt all of this to your own personal needs and preferences.
Here are the basics:
吃:Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.
Avoid:Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.
Summary古lithic
humans’ diets varied depending on availability and location. The basic concept
of the paleo diet is to eat whole foods and avoid processed foods.
Avoid these foods and ingredients:
- 糖和高果糖玉米糖浆：Soft
饮料，果汁，表糖，糖果，糕点，冰淇淋和许多其他人。 - Grains:Includes breads and
pastas, wheat, spelt, rye, barley, etc. - Legumes:豆类，扁豆和许多人
更多的。 - Dairy:Avoid most dairy,
especially low-fat (some versions of paleo do include full-fat dairy like
butter and cheese). - Some vegetable oils:
Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower
油和其他人。 - 反式脂肪：发现在人造黄油和
各种加工食品。通常称为“氢化”或
“partially hydrogenated” oils. - Artificial sweeteners:
阿斯巴甜，三氯蔗糖，甜味，糖精，乙酰磺胺钾。采用natural sweetenersinstead. - 高处加工的食物：
Everything labeled “diet” or “low-fat” or that has many
additives. Includes artificial meal replacements.
A simple guideline: If it looks like it was made in a factory, don’t eat it.
If you want to avoid these ingredients, you mustread ingredients lists, even on foods that are labeled as “health foods.”
SummaryAvoid
所有加工食品和成分，包括糖，面包，某些蔬菜
油，反式脂肪和人造甜味剂。
将您的饮食全部，未加工的古食品：
- Meat:Beef, lamb, chicken,
火鸡，猪肉等。 - 鱼和seafood:
Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can. - 蛋：Choose free-range,
pastured oromega-3丰富蛋。 - 蔬菜：西兰花，羽衣甘蓝，辣椒，
洋葱，胡萝卜，西红柿等 - 水果：苹果，香蕉，
oranges, pears, avocados, strawberries, blueberries and more. - Tubers:Potatoes, sweet
potatoes, yams, turnips, etc. - Nuts and seeds:
杏仁，马卡达姆坚果，核桃，榛子，向日葵种子，南瓜种子和
更多的。 - Healthy fats and oils:Extra
初榨橄榄油，鳄梨油等。 - 盐和香料：Sea
salt, garlic, turmeric, rosemary, etc.
Try to choose grass-fed, pasture-raised and organic if you can afford it. If not, just make sure to always go for the least-processed option.
Summary吃
whole, unprocessed foods like meat, seafood, eggs, veggies, fruits, potatoes,
坚果，健康的脂肪和香料。如果可能，选择草饲和有机
产品。
Over the past few years, the paleo community has evolved quite a bit.
There are now several different versions of the paleo diet. Many of them allow some modern foods that science suggests are healthy.
These include quality grass-fed butter and even some无谷蛋白颗粒slike rice.
Many people now think of paleo as a template to base your diet on, not necessarily a strict set of rules that you must follow.
SummaryYou can
also use the paleo diet as a starting point, adding in a few other healthy
食物等草皮黄油和无麸质谷物。
The foods and beverages below are perfectly fine in small amounts:
- Wine:优质红酒很高
在抗氧化剂和有益营养。 - Dark chocolate:Choose
one that has 70% or higher cocoa content. Quality dark chocolate is very
营养和extremely healthy.
Summary什么时候
在古饮食之后，您可以沉迷于少量红葡萄酒和黑暗
chocolate from time to time.
当谈到水合时，水应该是你的去饮料。
The following drinks aren’t exactly paleo, but most people drink them anyway:
- Tea:茶是非常健康的
装有抗氧化剂和各种有益化合物。Green teais best. - Coffee:咖啡实际上非常
抗氧化剂也很高。研究表明它有很多health benefits.
Summary水
should be your drink of choice when following the paleo diet. Many people also
drink tea and coffee.
This sample menu contains a balanced amount of paleo-friendly foods.
通过所有方法，根据您自己的偏好调整此菜单。
Monday
- 早餐：蛋and vegetables
在橄榄油炒。一块水果。 - Lunch:Chicken salad with olive
oil. Handful of nuts. - 晚餐：汉堡（没有面包）炒
in butter, with vegetables and some salsa.
周二
- 早餐：Bacon and eggs, with a
一块水果。 - Lunch:剩下的汉堡
前一天晚上。 - 晚餐：Salmon fried in butter,
用蔬菜。
Wednesday
- 早餐：Meat with vegetables
(leftovers from night before). - Lunch:Sandwich in a lettuce
叶子，用肉和新鲜蔬菜。 - 晚餐：Ground beef stir-fry
用蔬菜。一些浆果。
Thursday
- 早餐：鸡蛋和一块
fruit. - Lunch:Leftover stir-fry from
前一天晚上。少数坚果。 - 晚餐：炒猪肉
蔬菜。
Friday
- 早餐：蛋and vegetables
在橄榄油炒。 - Lunch:Chicken salad with olive
oil. Handful of nuts. - 晚餐：Steak with vegetables
和甘薯。
Saturday
- 早餐：熏肉和鸡蛋的
一块水果。 - Lunch:剩下的牛排和
vegetables from the night before. - 晚餐：Baked salmon with
vegetables and avocado.
Sunday
- 早餐：Meat with vegetables
(leftovers from night before). - Lunch:Sandwich in a lettuce
叶子，用肉和新鲜蔬菜。 - 晚餐：烤鸡翅膀
with vegetables and salsa.
通常不需要在古饮食上跟踪卡路里或常规营养素（蛋白质，碳水化合物或脂肪），至少在一开始。
但是，如果你需要失去大量的体重，这是一个好主意减少碳水化合物有些and limit your intake high-fat foods, such as nuts.
SummaryYou can
make a variety of delicious meals using paleo-friendly foods. Above is a sample
menu of what one week on the paleo diet might look like.
真的没有必要每天吃超过三餐，但如果你饿了，这里有一些古老的小吃，简单易于阅读：
- Baby carrots
- 完全煮熟的蛋
- 一块水果
- 少数坚果
- Leftovers from the night before
- Apple slices with some almond butter
- A bowl of berries with some coconut cream
- Homemade beef jerky
Summary古
小吃很容易准备并随时随地携带。一些想法包括
fruit, nuts, hard-boiled eggs or baby carrots.
There is an incredible variety of foods you can eat on the paleo diet.
这个简单的购物清单应该让你了解如何开始：
- Meat:牛肉，羊肉，猪肉等
- Poultry:Chicken, turkey, etc.
- 鱼：Salmon, trout, mackerel,
等等 - 蛋
- Fresh vegetables:
Greens, lettuce, tomatoes, peppers, carrots, onions, etc. - Frozen vegetables:西兰花，
spinach, various vegetable mixes, etc. - 水果：苹果，香蕉，pears,
橘子，鳄梨 - 浆果：草莓，
蓝莓等 - 坚果：Almonds, walnuts,
macadamia nuts, hazelnuts - Almond butter
- Olive oil
- 橄榄
- Sweet potatoes
- 调味品：海盐，胡椒，
姜黄，大蒜，欧芹等
It is a good idea to clear allunhealthy temptations从你的家，包括含糖苏打水，糕点，饼干，饼干，面包，冰淇淋和谷物。
SummaryTo get
started on the paleo diet, clear your kitchen of unhealthy temptations. Next,
using the shopping list above to stock your pantry and fridge with delicious,
paleo-friendly foods.
最容易让大多数餐厅古友好友好。
以下是一些简单的指导方针：
- 订购肉类或鱼类的主菜。
- 获得额外的蔬菜而不是面包或米饭。
- Ask them to cook your food in olive oil or avocado oil.
Summary吃
out while following the paleo diet doesn’t have to be hard. Simply select a
meat or fish dish on the menu and swap in some extra veggies.
The paleo diet is modeled after the diets hunter-gatherers are likely to have followed. While there is no one way to follow the paleo diet, the basic idea is to avoid processed foods and focus instead on健康，整个食物.
古友好的食物包括肉，鱼类，鸡蛋，种子，螺母，水果和蔬菜，以及健康的脂肪和油。避免加工食品，谷物和糖。
您还可以在古食品上饮食，加入一些现代健康食品，如草皮黄油和无麸质谷物。
To get started on the paleo diet, check out the sample menu and shopping list above. Stock your kitchen and pantry with these healthy, paleo-friendly foods.
You can also check out the articles below for paleo recipe ideas and more.
