Pali zakudya zoopsa zomwe zafala. Zimatchedwa mono zakudya ndipo zakhala chimodzi mwa zakudya zofufuzidwa kwambiri pa intaneti. Ngati mwawamvapo, mwinamwake mwawerenga zonena kuti zingayambitse kuperewera kosavuta komanso kosavuta. Koma zotsutsana sizidalira umboni wa sayansi ndipo pali zifukwa zomveka zopewera pulogalamu yoopsyayi.
Kodi Mono Chakudya N'chiyani?
Mukamayesetsa kudya chakudya chamodzi mumadya chakudya chimodzi chokha masiku angapo kapena masabata mpaka mutakwaniritsa zolemetsa zanu. Pali kusiyana kwakukulu kwa zakudya za mono. Pali zakudya zokhala ndi nthochi, nthou ya mono, dzira, mono zakudya, komanso otchuka kwambiri: zakudya za chokoleti.
Ngakhale zingawoneke kukopa kuti usadye chokoleti kwa masiku kapena masabata, zakudyazo zili ndi zovuta kwambiri. Monga momwe mungaganizire, pali zotsatira za thanzi labwino pamene simudya zakudya zosiyanasiyana kuti thupi lanu likhale ndi zakudya zofunikira. Akatswiri odyetsa zakudya ndi odwala ku United States ndi kunja kwace adachenjeza otsala a zakudya kuti akhoza kutopa , kuchepa kwa thupi , kusowa zakudya, komanso kutaya thupi.
Ndiye bwanji munthu angatsatire mono zakudya? Pali zifukwa zikuluzikulu ziwiri zomwe zimapangitsa pulogalamuyo kukhala yosangalatsa kwa anthu ena:
Kutaya Kwambiri Kwambiri
Monga momwe mungaganizire, mukamadya chakudya chimodzi chokha, mumadya mpweya wanu . Ngakhale mutadya zakudya zamakono, monga chokoleti , mungadye pang'ono ndi kudya mphamvu zochepa tsiku lonse. Mwinamwake mungapeze kutaya kwa madzi mwamsanga ndipo mutachepetse kuphulika chifukwa chake. Ndipo kutayika kwa minofu kungakupangitseni kumverera wochepa thupi, komanso.
Koma zotsatira zake zolemetsazi zikhoza kukhala zochepa. Ngakhale kuti mafani a zakudya amanena kuti pulogalamuyi imathandiza kuthetsa zilakolako, aliyense amene ayesa kupewa zakudya zina amadziwa kuti timafuna zakudya zomwe sitingazipeze.
Akatswiri ofufuza zakudya akhala akudziŵa zaka zambiri kuti kuchepetsa njira zowonongeka kungapangitse munthu kukhala ndi khalidwe lopeputsa, monga kudya mowa. Ngakhale pakhala pali kafukufuku wamakono omwe akuwonetsa kuti chiletso chachikulu cha caloric chingalepheretse kudya kudya, maphunzirowa ankachitidwa pa anthu olemera kwambiri m'mapulogalamu oyang'aniridwa ndi madokotala komwe dieters anali kupeza zowonjezereka kuti atsimikizire kuti zosowa zawo zokhudzana ndi zakudya zakumana.
Mfundo yaikulu? Ngakhale mutakhala ndi zotsatira zochepa zowonjezera zolemera, zotsatira sizingatheke. Mwinanso mumatha kulemera kwake ndipo mwinamwake ngakhale mapaundi owonjezera.
Kuphweka
Chinthu china chimene chimapangitsa kuti mono zakudya zikhale zabwino ndizophweka. Mapulogalamu ochuluka a kulemera kwa chikhalidwe amafuna kuti muwerenge zopatsa mphamvu, kuchepetsa macronutrients, kutsatira ndondomeko ya chakudya, ndi kuwona kukula kwa gawo. Ndi zakudya zokhala ndi mono, kugula ndi kukonza chakudya ndi (zowoneka) zosavuta chifukwa mumadya chakudya chimodzi.
Koma kuthetsa njala si kophweka. Ndipotu, zingapangitse moyo wanu kukhala wovuta kwambiri.
Zomwe nyama ndi maphunziro a anthu zasonyeza kuti kuletsa kwambiri caloriic kudya kumawonjezera nkhawa. Ndipo mu kafukufuku wina, ofufuza adapeza kuti atsikana, makamaka, amakhala osakhutira ndi matupi awo chifukwa cha kudya kwambiri.
Potsirizira pake, mphamvu yanu idzayendetsa mphuno popanda zakudya zoyenera. Mukaphatikiza mphamvu zochepa, nkhawa, ndi kusakhutira thupi, kupitiriza kudya mono sikukuwoneka kosavuta kapena kophweka.
4 Njira Zodalirika Zakudya Zopangira Mono
Ngati mukuganiza za mono diet kuti muwonongeke, musakhulupirire zomwe mukuwona pa intaneti. Palibe pulogalamu yowona bwino yomwe mumayang'ana pamabuku ndi mavidiyo.
Thupi lanu limafuna zakudya zosiyanasiyana kuti zizigwira ntchito bwino.
Komabe, pali njira zowonjezera njira yosavuta yochepetsera kulemera kwa kuganizira chakudya chimodzi kapena gulu la chakudya. Yesani imodzi mwa njira zabwino zopezera kudya:
- Zakudya zowonongeka. Sankhani chakudya chodetsa limodzi ndikuchichotsa pa zakudya zanu. Mwachitsanzo, ngati nthawi zambiri mumadya ayisikilimu mutatha kudya, tambani mankhwalawa kwa sabata ndikuwona momwe mumamvera. Kudula mbale ya ayisikilimu ikhoza kudula makilogalamu mazana atatu ndi atatu patsiku, kutsogolera kulemera kolemera kwa hafu imodzi paundi pa sabata.
- Zakudya za mono-chakudya. Chotsani msuzi, kuvala ndi zina zotsika kwambiri, mafuta olemera kwambiri kuchokera ku mbale yanu kuti gawo lililonse la mbale yanu ndi chakudya chophweka. Choncho, mmalo mwa kudya nkhuku ndi msuzi wa msuzi, mbatata yokhala ndi mafuta, ndi broccoli wodzaza ndi tchizi, mumangodya nkhuku zokhala ndi mbatata, mbatata yokoma komanso broccoli. Imeneyi ndi njira yabwino kwambiri yobwezeretsanso masamba anu kuti muzisangalala ndi zakudya zakuthupi.
- Zakudya za mono-hydration. Dulani zakumwa za shuga, mowa, komanso zakumwa zakumwa za khofi. Kungomwa madzi ndi ludzu. Thupi lanu limafuna zakudya zosiyanasiyana kuti zikhale ndi thanzi labwino, koma sizikusowa zakumwa zosiyanasiyana. Ngati mumamwa zakumwa, tiyi okoma, madzi, ndi zakumwa zoledzeretsa, mukhoza kudula makilogalamu 500-1000 patsiku pogwiritsa ntchito chinyengo chimenechi kuti mutaya makilogalamu awiri pa sabata.
- Zakudya za mono-swap. Sankhani chakudya chodetsa chimodzi ndikuchikonzekera bwino. Ngati mumadya masangweji ndi masangweji anu masana, mutenge karoti mmalo mwake. Kodi mumayamba tsiku lanu ndi Denmark kapena bagel? Sankhani ntchito imodzi yokha ya tirigu m'malo mwake. Ngati mukufuna kufalitsa batala pa toast yanu, sankhani pepala, mafuta abwino. Mwa kusankha zakudya zomwe zili ndi zakudya zabwino kwambiri, mungapeze kuti thupi lanu limakhumba chakudya chochepa cha junk ndipo chimakhala chokwanira komanso chokhutira kwa nthawi yaitali.
Mawu Ochokera
Kudyetsa mono kungaoneke ngati njira yofulumira komanso yosavuta yolemetsa, koma mukakana thupi lanu zakudya zomwe zimafunikira, mumayambitsa mavuto ambiri kuposa momwe mungathetsere. Kupanga pulogalamu yowonongeka bwino kumatenga nthawi ndi khama, koma ndi ndalama zopindulitsa. Muli ndibwino kuti mumve bwino, muwone bwino, komanso mukhale ndi chidaliro cha thupi ngati mutadya chakudya chopatsa thanzi komanso kuti muchepetse thupi.
> Zotsatira:
> Pankevich DE, Teegarden SL, Hedin AD, Jensen CL, Bale TL. Kuletsa kwa caloric kumakhala ndi vuto lopanikizika komanso kulimbikitsa kudya zakudya. The Journal of neuroscience: magazini yovomerezeka ya Society for Neuroscience . 2010; 30 (48): 16399-16407.
> Redman LM, Ravussin E. Caloric Kuletsedwa kwa Anthu: Zotsatirapo pa Zotsatira zaumoyo, maganizo, ndi makhalidwe. Antioxidants & Redox Sign . 2011; 14 (2): 275-287.
> Katherine Schaumberg, Anderson Drew. Kudyetsa zakudya ndi kuchepa kwa thupi monga zoopsa za kudya matenda. Kudya Zokwanira. Vesi 23, December 2016, masamba 97-103
> Schaumberg, K., Anderson, DA, Anderson, LM, Reilly, EE ndi Gorrell, S. (2016), Kuletsa zakudya: ndi chiyani chovulaza? Kuwunika mgwirizano pakati pa kulepheretsa zakudya, kuchepetsa kulemera kwa thupi komanso kukula kwa kudya zakudya. Kuchuluka kwa Odwala, 6: 89-100.
> Tomiyama AJ, Mann T, Vinas D, Njala JM, DeJager J, Taylor SE. Kudya kwa Calorie Low Kuwonjezeka kwa Cortisol. Mankhwala osokoneza maganizo . 2010; 72 (4): 357-364. lembani: 10.1097 / PSY.0b013e3181d9523c.