Kukhona umkhuba wokudla owingozi oye wathola ukuthandwa. Kubizwa ngokuthi ukudla kwe-mono futhi kuye kwaba omunye wesidlo esisondelene kakhulu kwi-intanethi. Uma uke wezwa ngakho, cishe ufunde izimangalo ukuthi zingaholela ekulahlekelweni kwesisindo esheshayo nesilula. Kodwa izimangalo azisekelwe ebufakazini besayensi futhi kunezizathu ezizwakalayo zokugwema lolu hlelo oluyingozi.
Iyini iMono Diet?
Uma ulandela ukudla oku-mono udla ukudla okulodwa kuphela kwezinsuku ezimbalwa noma ngisho namasonto uze ufinyelele isisindo somgomo wakho. Kukhona ukuhlukahluka okuhlukile kokudla kwe-mono. Kukhona ukudla kwe-banana mono, isithelo se-mono yokudla, i-egg mono yokudla, i-potato mono yokudla, futhi ethandwa kakhulu: ukudla kwe-chocolate mono.
Nakuba kungase kubonakale kukuklolodela ukuba ungadli lutho kodwa ushokoledi izinsuku noma ngisho namasonto, ukudla kunemiphumela engathà sina. Njengoba ungase ucabange, kuneziphumo zempilo ezibalulekile uma ungadli ukudla okuhlukahlukene ukuze unike umzimba wakho izakhi ezibalulekile. Ochwepheshe bokudla kanye nokudla okunomsoco e-United States nakwamanye amazwe baye baxwayisa abalandeli bokudla ukuthi cishe bayakhathala, ukunciphisa umzimba , ukunciphisa ukudla nokulahleka kwemisipha.
Ngakho kungani umuntu elandela ukudla kwe-mono? Kunezici ezimbili eziyinhloko ezenza uhlelo lukhangise kwabanye abantu:
Ukulahlekelwa Isisindo Okuqediwe
Njengoba ungase ucabange, uma udla ukudla okukodwa kuphela, ama- caloric ekudleni kwakho okuthwala. Ngisho noma udla ukudla okuphezulu kwekhalori, njengokothokolethi, cishe ungadla kancane futhi udle amandla amancane usuku lonke. Mhlawumbe uzothola ukulahlekelwa kwamanzi okuphuthumayo futhi wehlile ukubhoboza ngenxa yalokho. Futhi ukulahlekelwa kwesisindo somzimba kungenza uzizwe unomzimba omncane, futhi.
Kodwa lezi imiphumela zokulahlekelwa isisindo cishe ziyohlala isikhathi esifushane. Ngisho noma abalandeli bokudla bathi lolu hlelo lusiza ukuvimbela izifiso, noma ubani oye wazama ukugwema ukudla okunye uyazi ukuthi ngokuvamile sifisa ukudla esingenakukwazi ukukwenza.
Abacwaningi abanomsoco baye bazi iminyaka eminingi ukuthi ukusika emuva kwama-kilojoule kungaholela ekuziphatheni okukhokhayo, njengokudla okudliwayo. Nakuba sekuye kwaba nezifundo zakamuva ezibonisa ukuthi ukuvinjelwa okukhulu kwe-caloric kungavimbela ukudla okudliwayo, lezo zifundo zaqhutshwa kubantu abakhuluphele emiphakathini ehlolwe ngemithi lapho i-dieters ithola khona izithako ukuze kuqinisekiswe ukuthi izidingo zabo zokudla okunempilo zihlangene.
Okubalulekile? Ngisho noma ubona imiphumela yesikhashana esisheshayo, imiphumela ayifanele. Kungenzeka ukuthi uzothola isisindo futhi mhlawumbe ngisho namakhilogremu ambalwa.
Ukulula
Esinye isici esenza ukudla kwe-mono kuyathandeka. Izinhlelo eziningi zendabuko yokulahlekelwa kwesisindo zidinga ukuthi ubale amakholori, ama-macronutrients, ulandele uhlelo lokudla, futhi uqaphele ubungako bendawo. Ngokudla okuyi-mono, ukuthenga nokudla kokudla kuyinto (ebonakalayo) elula ngoba udla ukudla okulodwa.
Kodwa ukulawula indlala akulula. Empeleni, kungenza impilo yakho ibe nzima nakakhulu.
Zombili izifundo zezilwane nezifundo zabantu ziye zabonisa ukuthi ukuvimbela ngokweqile ukudla kwakho kwe-caloric kwandisa ukucindezeleka. Futhi ocwaningweni olulodwa, abacwaningi bathola ukuthi abesifazane abancane, ikakhulukazi, kungenzeka bathe ukunganeliseki ngemizimba yabo ngenxa yokudla okunzima.
Okokugcina, izinga lakho lezandla lizothatha imodi yokuphuza ekhaleni ngaphandle kokudla okunempilo efanele. Uma uhlanganisa amandla aphansi, ukucindezeleka, nokunganeliseki komzimba, ukuqhubeka nokudla okukodwa akusekho okulula noma kulula.
4 Ezingempilo ezihlukile kwiMono Diet
Uma ucabangela ukudla kwe-mono ukuze ulahlekelwe isisindo, ungakholelwa ku-hype oyibona kuyi-intanethi. Ayikho inguqulo enempilo yesistimu oyibona kuma-blogs namavidiyo.
Umzimba wakho udinga ukudla okuhlukahlukene ukuze kusebenze kahle.
Kodwa-ke, kunezindlela zokukhuthaza indlela elula yokulahlekelwa isisindo ngokugxila kokudla okulodwa noma iqembu lokudla. Zama enye yalezi zindlela ezinempilo "ze-mono" zokudla okunempilo:
- Ukudla kwe-mono-elimination. Khetha ukudla okungahambi kahle futhi usiqede ekudleni kwakho. Isibonelo, uma udla i-ayisikhilimu ngemva kokudla ukudla, weqa ukwelapha isonto bese ubona ukuthi uzizwa kanjani. Ukusika isitsha se-ayisikhilimu kunganciphisa amakhilomitha angu-300-500 ngosuku, okuholela ekulahlekelweni kwesisindo esinempilo kwesigamu esisodwa kuya kwesigidi esisodwa ngesonto.
- Ukudla okuyi-mono-ukudla. Susa ama-sauces, ukugqoka nezinye i-calorie eliphezulu, ukuhamba kwamafutha aphezulu kusuka epulatifeni yakho ukuze ingxenye ngayinye yeplate yakho ibe ukudla okulula okulula. Ngakho-ke, esikhundleni sokudla inkukhu nekhanda le-sauce, amazambane abhakabhaka ne-bhotela, ne-broccoli egcwele ushizi, umane nje udle inkukhu elinezinyosi, amazambane e-baked oqoshiwe kanye ne-broccoli esithambile. Lena indlela enhle yokubuyisela emuva amaflegi akho okumnandi ukuze ujabulele ama-flavour yokudla yemvelo ngamakhalori ambalwa.
- Ukudla kwe-mono-hydration. Sika iziphuzo zoshukela, utshwala neziphuzo eziphezulu zekholori. Vele uphuze amanzi ukoma. Umzimba wakho udinga ukudla okuhlukahlukene ukuze uthole impilo enhle, kodwa akudingi iziphuzo ezihlukahlukene. Uma uvame ukuphuza ama-sodas, itiye elimnandi, ijusi, neziphuzo ezidakayo, ungakwazi ukusika ama-kilojoule angu-500-1000 ngosuku ngalolu qhinga ukuze ulahlekelwe ngamapounds amabili ngesonto.
- Ukudla kwe-mono-swap. Khetha ukudla okungekho okungenampilo bese uyishintsha ngenguqulo enempilo. Uma udla izikhumba nge sandwich yakho ngesikhathi sakusihlwa, uthatha isanqante izinti esikhundleni. Ingabe uqala usuku lwakho ngeDanish noma bagel? Khetha ukukhonza okulodwa okunye okusanhlamvu okusanhlamvu. Uma uthanda ukusakaza ibhotela ku-toast yakho, khetha i-avocado, amafutha enempilo. Ngokukhetha ukudla okunomsoco ophezulu, ungathola ukuthi umzimba wakho ufisa ukudla okuncane okungenamsoco futhi uzizwa ugcwele futhi unelisekile isikhathi eside.
Izwi elivela
I-mono yokudla ingase ibonakale njengendlela esheshayo nelula yokulahlekelwa isisindo, kepha uma uphika umzimba wakho umsoco udinga, udala izinkinga eziningi kunokuba uzixazulule. Ukubeka uhlelo oluhle lokulahlekelwa isisindo kuthatha isikhathi nomzamo, kodwa kuyisabelo-mali esizuzayo. Kungcono kakhulu ukuthi uzizwe ungcono, ubheke kangcono, futhi ujabulele ukuqiniswa komzimba uma udla ukudla okunomsoco nokuzivocavoca ukuze ulahlekelwe isisindo.
> Imithombo:
> Pankevich DE, Teegarden SL, Hedin AD, Jensen CL, Bale TL. Ukuvinjelwa kwekhaloriki kuhlangene nokucindezeleka nokucindezeleka futhi kukhuthaza ukudla ukudla. I-Journal of neuroscience: iphephandaba elisemthethweni leNhlangano ye-Neuroscience . 2010; 30 (48): 16399-16407.
> Redman LM, Ravussin E. Caloric Ukuvimbela Kubantu: Impembelelo Emiphakathini Engokwenyama, Engokwengqondo, Neyokuziphatha. I-Antioxidants & Redox Signal . 2011; 14 (2): 275-287.
> Schaumberg uKatherine, Anderson Drew. Ukunciphisa ukudla kanye nokulahlekelwa isisindo njengengozi zokungelashwa. Ukudla ama-Behaviors. Umqulu 23, Disemba 2016, amakhasi 97-103
> Schaumberg, K., Anderson, DA, Anderson, LM, Reilly, EE noGrrell, S. (2016), Ukuvimbela ukudla: kuyini ingozi? Ukubukeza ubuhlobo phakathi kokunciphisa ukudla, isisindo somzimba kanye nokuthuthukiswa kokudla kwesifo. Ukukhuluphala komtholampilo, 6: 89-100.
> Tomiyama AJ, Mann T, Vinas D, JJ Hunger, DeJager J, Taylor SE. Ukudla Kwekhalori Ephansi Kukhulisa i-Cortisol. Imithi yengqondo . 2010; 72 (4): 357-364. i-doi: 10.1097 / PSY.0b013e3181d9523c.