Kune dambudziko rekudya rakaipisisa rakave rakakurumbira. Inonzi mono kudya uye yava imwe yezvokudya zvakanyanya zvakatsvaga paIndaneti. Kana iwe wakanzwa nezvazvo, iwe wakangodaro wakaverenga zvinodaro kuti zvinogona kutungamirira kukurumidza kurasikirwa nekurema. Asi zvirevo hazvisi maererano neuchapupu hwezvesayenzi uye pane zvikonzero zvakanaka zvekudzivisa chirongwa ichi chinotyisa.
Chii Chinonzi Mono Diet?
Apo iwe unotevera mono kudya unodya zvokudya chimwechete kwemazuva akawanda kana masvondo kusvikira iwe wasvika pakurisa kwako chinorema. Kune kusiyana kwakasiyana-siyana kwemono kudya. Pane bhanana mono kudya, chibereko mono kudya, mazai mono kudya, mbato mono kudya, uye yakakurumbira: chocolate mono diet.
Kunyange zvazvo zvingaratidzika sechinyengedza kusava nechinhu asi chokoleti kwemazuva kana kunyange masvondo, kudya kunokanganisa kwakakomba. Sezvaunogona kufungidzira, pane zviitiko zvakakosha zvehutano kana usingadyi zvekudya zvakasiyana-siyana kuti upe muviri wako nezvibereko zvinokosha. Nyanzvi dzezvokudya uye zvinovaka muviri muUnited States uye kune dzimwe nyika dzakanyevera vateveri vezvokudya kuti vangangodaro vaneta , kuderedza kusagadzikana kwemasabolism , kushaya zvokudya, uye kurasikirwa kwematumbo.
Saka nei munhu angatevedzera mono kudya? Pane zvinhu zviviri zvinoita kuti purogiramu inakidze kune vamwe vanhu:
Kuwedzerwa Kurasikirwa Kweutema
Sezvaunogona kufungidzira, iwe paunodya zvokudya chimwe chete, yako caloriic kudya . Kunyangwe iwe uchidya zvokudya zvakakosha-koriori, sechokoti , iwe unogona kudya zvishoma uye udye simba shoma zuva rese. Iwe uchave wakakurumidza kurasikirwa nemvura uye wakaderera kubhururuka semugumisiro. Uye kurasikirwa kwemasimba mashoma kunogona kuita kuti unzwe uine simba, zvakare.
Asi izvi zvinorasikirwa nemigumisiro zvinogona kunge zvichange zvichishandiswa kwenguva pfupi. Kunyange zvazvo vateereri vezvokudya vachiti purogiramu inobatsira kudzivisa zvido, ani zvake akaedza kudzivisa kudya zvimwe zvokudya anoziva kuti isu kazhinji tinoda zvokudya zvatisingawani.
Zvokudya zvinovaka muviri vatsvakurudzi vave vachiziva kwemakore kuti kuderedza nzira pamakirori kunogona kutungamirira kuzviito zvekubhadhara, zvakadai sekudya binge. Nekunge pane zviitiko zvenguva ichangobva kuratidza zvichiratidza kuti simba rakakura re caloric rinogona kudzivisa kudya, kudya kwakadaro kwakaitwa kune vanhu vakaoma mumapurogiramu anochengetedzwa nemishonga apo dieters iri kuwana zvigadziridzo kuti ione kuti zvinodiwa zvavo zvekudya zvakasangana.
Chii chinokosha? Kunyange kana iwe uchiona zvishoma zvishoma kuora kwemaitiro ekurasikirwa, zvigumisiro hazvikoshi. Iwe unogona kunge uine uremu hunodzoka uye zvichida kunyange mamwe mapaundi mashomanana.
Zviri nyore
Chimwe chikonzero chinoita kuti mono kudya kunofadza ndeye nyore. Yakawanda mapurogiramu ekurasikirwa kwezviyero zvinoda kuti iwe uverenge makori, mazamu macronutrients, tevera chirongwa chezvokudya, uye chengetedza chikamu chemazana. Nekudya kwemono, kutengesa uye kuronga kudya ndiko (kunoratidzika) kuri nyore nokuti iwe unongodya kudya kumwe.
Asi kutarisira nzara hakusi nyore. Ichokwadi, inogona kuita kuti hupenyu hwako huve hwakaoma.
Zvose zvidzidzo zvemhuka uye zvidzidzo zvevanhu zvakave zvichiratidza kuti kunyanya kurega kuwedzera kwekudya kwako kunowedzera kushungurudzika. Uye mune rumwe ruzivo, vatsvakurudzi vakawana kuti vakadzi vaduku, kunyanya, vanogona kuwana kusagutsikana nemitumbi yavo nekuda kwekudya kwakanyanya.
Pakupedzisira, simba rako rinotora kutora ivhu rinopisa pasina kudya kwakakodzera. Paunounganidza simba risina simba, kushushikana, uye kusagutsikana kwemuviri, kuenderera mberi kwekudya mono hakusi nyore kana kuti nyore.
4 Utano Hwakasiyana-siyana kune Mono Diet
Kana uri kufunga nezvekudya kwemono kunorema kurasikirwa, usatenda iyo hype yaunoona paIndaneti. Hapana hune hutano hwakanaka hwepurogiramu yaunoona mumabloggi nemavhidhiyo.
Muviri wako unoda zvokudya zvakasiyana-siyana kuti zviite zvakanaka.
Zvisinei, kune nzira dzekusimudzira nzira iri nyore yekurasikirwa nekurema nekuisa pfungwa pane chimwe chikafu kana boka rekudya. Edza imwe yeiyi "mono" ine utano hwakanaka kune nzira yekudya zvine utano:
- Mono-elimination diet. Sarudza chimwe chinhu chisina kunaka uye chibvise kubva pakudya kwako. Somuenzaniso, kana iwe kazhinji uchidya ice cream mushure mekudya kwemanheru, ramba uchirapa kwevhiki uye uone kuti unonzwa sei. Kuchera ndiro ye ice cream kunogona kutema makirogiramu 300-500 zuva, zvichiita kuti uremu hwemutengo hwakanaka huve imwechete paundi pavhiki.
- Mono-kudya kudya. Bvisa masukisi, kupfeka uye zvimwe zvakakosha-koriori, zvikamu zvakakora-mafuta kubva pahote yako kuitira kuti chikamu chimwe nechimwe cheplate yako chive chinhu chimwe chete chikafu. Saka, panzvimbo yekudya huku nebhayiki mucho, mbatata yakabikwa nereti, uye broccoli yakazara nechesi, iwe unongodya nyama yakakangwa, mbatata yakabikwa yakagadzirwa uye broccoli yakabikwa. Iyi inzira yakanakisisa yekudzokorora mavhenekisi ako kuti unakidzwe nekunakidzwa kwezvokudya nemaoko mashoma makori.
- Mono-hydration diet. Bvisa zvinwiwa zvinotapira, doro, uye yakakwirira-calori inwa yewaini. Inongomwa mvura kunenyota. Mumuviri wako unoda zvokudya zvakasiyana-siyana kuti uwane hutano hwakanaka, asi hahudi zvinwiwa zvakasiyana-siyana. Kana iwe kazhinji uchinwa sodas, tea inotapira, jisi, uye zvinwiwa zvinodhaka, unogona kuchera 500-1000 makoriori pazuva nechinangwa ichi kuti urasike kusvika pamapiro maviri pavhiki.
- Mono-swap diet. Sarudza chimwe chinhu chisina kunaka uye uchinatsire nehupenyu huri nani. Kana iwe uchidya chips ne sandwich yako panguva yemasikati, tora karoti inonamatira pane. Unotanga zuva rako neDanish kana bagel? Sarudza kushumira imwe chete yezviyo zvezviyo zvizere panzvimbo. Kana uchida kuparadzira bhotela pachigunwe chako, sarudza avocado, mafuta ane utano. Nokusarudza kudya kwakakosha mune zvinovaka muviri, unogona kuwana kuti muviri wako unofarira kudya kwemanyore pasi uye unonzwa wakakwana uye unogutsikana kwenguva yakareba.
Shoko Rinobva
Mono kudya kunogona kuratidzika senzira yekukurumidza uye iri nyore yekurasikirwa nekurema, asi kana iwe ukaramba muviri wako chikafu chaunoda, unoita zvinetso zvakawanda kupfuura iwe unogadzirisa. Kugadzirisa chirongwa chekurasikirwa kwehutano kunotora nguva nekuedza, asi iyo inowanikwa mari inokosha. Iwe unowanzoita kuti uzvinzwe zviri nani, tarisa zviri nani, uye unakidzwe nekuwedzera kwekuvimba kwemuviri kana iwe uchidya kudya kunovaka muviri uye urovedza muviri kuti uremerwe uremu.
> Sources:
> Pankevich DE, Teegarden SL, Hedin AD, Jensen CL, Bale TL. Caloric zvidzidzo zvinosangana zvakare nekugadzirisa kushungurudzika uye maitiro orexegenic uye zvinokurudzira kuzvidya-kudya. Journal of neuroscience: nyanzvi yepamutemo yeSosaiti yeNeuroscience . 2010; 30 (48): 16399-16407.
> Redman LM, Ravussin E. Caloric Chibvumirano Muvanhu: Chiitiko Pamigumisiro yePhysical, Psychological, and Behavioral. Antioxidants & Redox Chiratidzo . 2011; 14 (2): 275-287.
> Schaumberg Katherine, Anderson Drew. Kudyidzana kwezvokudya uye kuora kurasikirwa sezviitiko zvinokonzerwa nekudya chirwere. Kudya Zvinyorwa. Bhuku 23, December 2016, Mapeji 97-103
> Schaumberg, K., Anderson, DA, Anderson, LM, Reilly, EE uye Gorrell, S. (2016), Kudzora kwezvokudya: chii chinokuvadza? Kuongororwa kwehukama pakati pezvokudya zvinorema, kuyerwa kwemaitiro uye kukura kwekudya zvirwere. Chipatara Kuwedzera, 6: 89-100.
> Tomiyama AJ, Mann T, Vinas D, Hunger JM, DeJager J, Taylor SE. Low Calorie Dieting Inowedzera Cortisol. Psychosomatic medicine . 2010; 72 (4): 357-364. doi: 10.1097 / PSY.0b013e3181d9523c.