¡Buenos días!
Al fin ha llegado el viernes, ¿cómo pensaís pasar el fin de semana?
En el post de hoy os voy a hablar de una palabra que parece estar en boca de mucha gente estos tiempos: paleo. Habremos escuchado dieta paleo, entrenamiento paleo... Estilo de vida paleo.
¿En qué se basa exactamente? ¿Para qué nos sirve? ¿El paleo es beneficioso para todos? A continuación os muestro algunas pautas para empezar la transición al paleo.
1. Basa tu dieta en animales y plantas.
Es básicamente lo que comían nuestros ancestros para obtener
todos los nutrientes necesarios (proteínas, grasas, carbohidratos, vitaminas,
minerales, antioxidantes). EEra una dieta rica en
proteínas y grasas, y era una dieta baja en carbohidratos. Esta dieta les proporcionó al ser humano la
capacidad de construir músculos fuertes, cerebros grandes, caminar largas
distancias y tener un sistema inmunitario fuerte.
2. Muévete frecuentemente a ritmo lento.
Se sabe que
nuestros ancestros pasaban una media de varias horas cada día moviéndose a un
ritmo que hoy describiríamos como “ritmo aeróbico bajo”. Cazaban, recolectaban,
exploraban, migraban y escalaban. Esta actividad baja activaba sus genes para
que construyeran un sistema circulatorio fuerte para dar energía a cada célula
muscular y para convertir rápidamente la grasa en energía. Además no tenían
carreteras, aceras ni zapatillas deportivas. Caminar por terrenos irregulares y
probablemente descalzos hacia que cada paso cayera en un ángulo diferente por
lo que cada músculo era trabajado para mantener el equilibrio.
3. Levanta
cosas pesadas.
Las mujeres cargaban
a sus bebés la mayoría del tiempo, así como pilas de leña, o cualquier cosa que
hubieran recolectado. Los hombres cargaban lanzas pesadas y herramientas,
además tenían que cargar los cuerpos de los animales que cazaban y movían
grandes troncos y otros materiales para construir refugios. Las señales biomecánicas
creadas por esos esfuerzos cortos e intensos generaban algunos pequeños cambios
hormonales que incrementaban el tamaño y la fuerza de los músculos.
4. Corre muy rápido ocasionalmente.
En un mundo en el que el peligro acechaba en cada esquina,
la capacidad para correr era un buen indicador de si sobrevivirías lo
suficiente como para tener descendencia y perpetuar tu ADN. Evitar una bestia
salvaje para salvar tu vida o tal vez embestir con velocidad para cazar algo
para la cena eran esfuerzos ocasionales que nuestros ancestros tenían que
realizar para sobrevivir. Esto producía
unos efectos hormonales y musculares que
hacían que la próxima vez que fuera necesario, nuestro hombre paleolítico
pudiera correr un poco más rápido.
5. Duerme mucho.
Nuestros ancestros dormían muchas horas. Incluso después del
descubrimiento del fuego, no se quedaban despiertos hasta tarde. Desde que se
ponía el sol hasta que volvía a salir era más seguro estar agrupados y
descansar. Estudios de sociedades modernas de cazadores-recolectores indican
que no era necesariamente 9 o 10 horas de sueño ininterrumpido, es probable que
durmieran juntos en familia o tribus pequeñas, manteniéndose en vigilia ante
depredadores. La hormona del crecimiento y la melatonina eran las
hormonas afectadas.
6. Juega.
Igual que en los tiempos modernos, estar siempre trabajando
sin tiempo de ocio no era algo que le gustara al hombre paleolítico. Los
cazadores recolectores por norma general han tenido siempre menos horas de
trabajo y más de ocio que la media actual de 40 horas a la semana. Una vez que
la captura del día estaba asegurada o las raíces, frutos secos y bayas estaban
recolectados, nuestros ancestros
dedicaban horas a varias formas de interacción social que hoy en día llamaríamos
“juegos”. El
efecto conseguido era crear vínculos sociales y promover la segregación de endorfinas.
7. Coge sol todos los días.
Los hombres de las cavernas no eran realmente hombres (o
mujeres) que vivieran en cavernas todo el tiempo. La mayor parte del día se
encontraban al aire libre haciendo sus labores esenciales para la vida. La
exposición a la luz solar les daba mucha vitamina D, la cual es muy importante
y no muy fácil de obtener de la comida
Espero les sea útil.
Hay mucho más por venir.
¡Tengan muy buen día!
Hay mucho más por venir.
¡Tengan muy buen día!
Good morning!Friday has finally arrived. How do you plan to spend the weekend?In today's post I will talk about a word that seems to be in style these days: paleo. We've all heard paleo diet, paleo workout ... Paleo lifestyle.
What is it based on exactly? What do we use if for? Is paleo beneficial for everyone? Here I show you some guidelines to begin the transition to a paleo lifestyle.
1. Base your diet on animals and plants.
It's basically what our ancestors ate to get all necessary nutrients (protein, fat, carbohydrates, vitamins, minerals, antioxidants). It's a diet rich in protein and fat, a low carb diet. This diet provided them with the ability to build strong muscles, big brains, to walk long distances and have a strong immune system.
2. Move frequently at a slow pace.
It is known that our ancestors spent an average of several hours a day, moving at a rate that today could be described as "under aerobic pace." Hunting, gathering, exploring, migrating and climbed. This low activity triggered their genes to build a strong circulatory system to power each muscle cell and quickly convert fat into energy. Also had no roads, sidewalks or trainers. Walking on uneven ground and probably every step barefoot to fall at a different angle so each muscle was worked to maintain balance.
3. Lift heavy things.
Women carried their babies most of the time, as well as piles of wood, or anything that had been collected. The men carried heavy spears and tools also had to carry the bodies of the animals they hunted and moving large logs and other materials to build shelters. Biomechanical signals created by those short, intense efforts generated some small hormonal changes that increased the size and strength of muscles.
4. Sprint very fast once in a while.
In a world where danger lurked around every corner, the ability to run was a good indicator of whether you would survive long enough to have offspring and perpetuate your DNA. Avoid a wild beast to save your life or maybe ramming speed to catch something for dinner were occasional efforts that our ancestors had to do to survive. This resulted in hormonal and muscular effects that made the next time necessary, our Paleolithic man could run a little faster.
5. Sleep a lot.
Our ancestors slept many hours. Even after the discovery of fire, not stay up late. Since the sun was out again until it was safer to be grouped and rest. Studies of modern societies of hunter-gatherers was not necessarily indicate that 9 or 10 hours of uninterrupted sleep is likely to sleep together in the family or small tribes, keeping vigil against predators. Growth hormone and hormone melatonin were affected.
6. Play.
As in modern times, always working without leisure time was not something he liked Paleolithic man. The hunter-gatherers as a rule have always had shorter working hours and more leisure than the current average of 40 hours a week. Once the day's catch was secured or roots, nuts and berries were collected, our ancestors spent hours to various forms of social interaction today call "games". The effect achieved was to create social bonds and promote segregation of endorphins.
7. Go out in the sun everyday.
The cavemen were not really men (or women) who lived in caves all the time. Most of the day were outside doing their work essential for life. Exposure to sunlight gave them lots of vitamin D, which is very important and not very easy to get from food.
I hope this is useful and there is much more to come!
Have a nice day.
What is it based on exactly? What do we use if for? Is paleo beneficial for everyone? Here I show you some guidelines to begin the transition to a paleo lifestyle.
1. Base your diet on animals and plants.
It's basically what our ancestors ate to get all necessary nutrients (protein, fat, carbohydrates, vitamins, minerals, antioxidants). It's a diet rich in protein and fat, a low carb diet. This diet provided them with the ability to build strong muscles, big brains, to walk long distances and have a strong immune system.
2. Move frequently at a slow pace.
It is known that our ancestors spent an average of several hours a day, moving at a rate that today could be described as "under aerobic pace." Hunting, gathering, exploring, migrating and climbed. This low activity triggered their genes to build a strong circulatory system to power each muscle cell and quickly convert fat into energy. Also had no roads, sidewalks or trainers. Walking on uneven ground and probably every step barefoot to fall at a different angle so each muscle was worked to maintain balance.
3. Lift heavy things.
Women carried their babies most of the time, as well as piles of wood, or anything that had been collected. The men carried heavy spears and tools also had to carry the bodies of the animals they hunted and moving large logs and other materials to build shelters. Biomechanical signals created by those short, intense efforts generated some small hormonal changes that increased the size and strength of muscles.
4. Sprint very fast once in a while.
In a world where danger lurked around every corner, the ability to run was a good indicator of whether you would survive long enough to have offspring and perpetuate your DNA. Avoid a wild beast to save your life or maybe ramming speed to catch something for dinner were occasional efforts that our ancestors had to do to survive. This resulted in hormonal and muscular effects that made the next time necessary, our Paleolithic man could run a little faster.
5. Sleep a lot.
Our ancestors slept many hours. Even after the discovery of fire, not stay up late. Since the sun was out again until it was safer to be grouped and rest. Studies of modern societies of hunter-gatherers was not necessarily indicate that 9 or 10 hours of uninterrupted sleep is likely to sleep together in the family or small tribes, keeping vigil against predators. Growth hormone and hormone melatonin were affected.
6. Play.
As in modern times, always working without leisure time was not something he liked Paleolithic man. The hunter-gatherers as a rule have always had shorter working hours and more leisure than the current average of 40 hours a week. Once the day's catch was secured or roots, nuts and berries were collected, our ancestors spent hours to various forms of social interaction today call "games". The effect achieved was to create social bonds and promote segregation of endorphins.
7. Go out in the sun everyday.
The cavemen were not really men (or women) who lived in caves all the time. Most of the day were outside doing their work essential for life. Exposure to sunlight gave them lots of vitamin D, which is very important and not very easy to get from food.
I hope this is useful and there is much more to come!
Have a nice day.
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