Ho na le mokhoa o kotsi oa ho ja oa lijo. E bitsoa mono ea lijo mme e fetohile e 'ngoe ea lijo tse tsotehang haholo ho internet. Haeba u utloile ka eona, mohlomong u balile lipolelo tsa hore li ka lebisa ho lahleheloa ke boima ba 'mele le bo bonolo. Empa lipolelo ha li thehiloe bopaking ba saense 'me ho na le mabaka a utloahalang a ho qoba lenaneo lena le kotsi.
Mono Diet ke Eng?
Ha u latela phepo ea mono u ja lijo tse le 'ngoe feela matsatsi a' maloa kapa libeke ho fihlela u fihlella boima ba 'mele oa hao. Ho na le mefuta e sa tšoaneng ea lijo tsa mono. Ho na le dijo tsa banana tse mono, litholoana tsa mono dijo, li-mono di-egg, mono ea litapole, le tse ratoang ka ho fetisisa: mono oa mokuli oa chokolete.
Le hoja ho ka 'na ha bonahala eka ke ho qhekella ho ja feela tsokolate matsatsi kapa libeke, lijo li na le mathata a tebileng. Joalokaha u ka nahana, ho na le liphello tse kholo tsa bophelo bo botle ha u sa ja lijo tse fapa-fapaneng ho fana ka 'mele oa hao ka limatlafatsi tse bohlokoa. Litsebi tsa lijo le phepo e nepahetseng United States le linaheng tse ling li lemositse balateli ba lijo hore ba ka ikutloa ba khathetse , ba fokotseha metabolism , ba fokolloa ke phepo e nepahetseng le ba lahleheloa ke mesifa.
Joale ke hobane'ng ha motho a ka latela mono ea lijo? Ho na le mabaka a mabeli a mantlha a etsa hore lenaneo le ipiletse ho batho ba bang:
Ho lahleheloa ke 'mele o feteletseng
Joalokaha u ka inahanela, ha u ja lijo tse le 'ngoe feela, li- plummets tsa hau tsa caloric . Esita le haeba u ja lijo tse phahameng tsa lik'halori, joaloka tsokolate , u ka 'na ua ja hanyenyane' me u ja matla a seng makae letsatsi lohle. U ka 'na ua fumana tahlehelo ea metsi kapele ' me ua fokotsa ho senya metsi ka lebaka leo. 'Me tahlehelo ea mesifa e ka' na ea etsa hore u ikutloe u le mosesaane.
Empa liphello tsena tsa tahlehelo ea boima ba 'mele li ka' na tsa phela nakoana. Le hoja balateli ba lijo ba re lenaneo le thusa ho thibela litakatso, mang kapa mang ea lekang ho qoba ho ja lijo tse itseng oa tseba hore ka kakaretso re lakatsa lijo tseo re ke keng ra li fumana.
Bafuputsi ba phepo e nepahetseng ba tseba ka lilemo hore ho khutlela morao lik'halori ho ka lebisa boitšoarong ba boikarabello, tse kang ho ja lijo tsa binge. Ha ho ntse ho e-na le lipatlisiso tsa morao-rao tse bontšang hore lithibelo tse matla tsa caloric li ka thibela ho ja lijo tse ngata, lithuto tseo li ne li khannoa ho batho ba mahlomoleng mananeong a hlokomelisoang ke meriana moo dieters e neng e fumana lisebelisoa ho netefatsa hore litlhoko tsa bona tsa phepo e nepahetse li kopane.
Ntlha ea bohlokoa ke efe? Esita le haeba u bona liphello tsa nakoana tsa tahlehelo ea boima, liphello ha lia tšoaneleha. U ka 'na ua fumana boima ba' mele 'me mohlomong ua ba boima ba lik'hilograma tse seng kae.
Bonolo
Ntho e 'ngoe e etsang hore mono e jeoe haholo ke ho nolofatsa ha eona. Mananeo a mangata a tloaelehileng a ho lahleheloa ke boima a hloka hore u bale lik'hilojule, tekanyo ea macronutrients, latela moralo oa lijo le ho hlahloba boholo ba likarolo. Ka ho ja lijo tsa mono, ho reka le ho rera lijo ke (ho bonahala eka ho bonolo) hobane u ja lijo tse le 'ngoe feela.
Empa ho lapa ha ho bonolo. Ha e le hantle, e ka etsa hore bophelo ba hao bo be boima haholoanyane.
Lipatlisiso tsa liphoofolo le lithuto tsa batho li bontšitse hore ho thibela lik'hemik'hale tsa hau ho matlafatsa khatello ea kelello. Hape phuputsong e le 'ngoe, bafuputsi ba fumane hore basali ba bacha, ka ho khetheha, ba ka thabela ho se khotsofale ke' mele ea bona ka lebaka la ho ja lijo tse matla.
Qetellong, matla a hau a matla a tla nka dive tsa nose ntle le phepo e nepahetseng. Ha o kopanya matla a fokolang, khatello ea kelello, 'meleng le ho se khotsofale, ho ja mono ha ho sa le bonolo kapa ho bonolo.
4 Meriana e meng e phetseng hantle ho Mono Diet
Haeba o ntse o nahana ka mono dijo bakeng sa ho boima ba 'mele, u se ke ua kholoa hype eo ue bonang inthaneteng. Ha ho na phetoho e ntle ea lenaneo leo u le bonang li-blogs le livideo.
'Mele oa hau o hloka lijo tse sa tšoaneng ho sebetsa hantle.
Leha ho le joalo, ho na le litsela tsa ho ntlafatsa mokhoa o bonolo oa ho lahleheloa ke boima ba 'mele ka ho lebisa tlhokomelo ho sehlopha se le seng sa lijo kapa sehlopha sa lijo. Leka e 'ngoe ea "mono" ea bophelo bo botle ho ea ho ho ja hantle:
- Ho ja lijo tsa mono-felisa. Khetha lijo tse se nang phepo 'me u li felise lijong tsa hau. Ka mohlala, haeba u atisa ho ja ice cream ka mor'a lijo tsa motšehare, tlohela phekolo bakeng sa beke 'me u bone kamoo u ikutloang kateng. Ho khaola sekotlolo sa ice cream ho ka khaola lik'hilojule tse 300-500 ka letsatsi, e leng se lebisang ho lahleheloa ke boima ba 'mele ho halofo ea limilione tse beke ka beke.
- Lijo tsa mono-lijo. Tlosa li-sauces, ho apara le tse ling tse phahameng-k'halori, lihlahisoa tse ngata tse mafura ho tloha poleing ea hau e le hore karolo e 'ngoe le e' ngoe ea sejana sa hau e be lijo tse le bonolo. Kahoo, ho e-na le ho ja likhoho le barbecue sauce, litapole tse halikiloeng tse nang le botoro le broccoli tse nang le chisi, u ja feela nama ea khoho, litapole tse halikiloeng le li-broccoli. Ena ke tsela e ntle ea ho tsosolosa li-buds tsa hau bakeng sa ho thabela monate oa lijo tsa tlhaho ka lik'hilojule tse seng kae.
- Lijo tsa mono-hydration. Khaola lino tse tahang, joala le lino tse ngata tsa kofi. Noa metsi feela bakeng sa lenyora. 'Mele oa hau o hloka lijo tse sa tšoaneng bakeng sa bophelo bo botle, empa ha ho hlokahale lino tse fapaneng. Haeba u atisa ho noa li-sodas, tee e monate, lero le joala, u ka khaola lik'hilojule tse 500-1000 ka letsatsi ka bolotsana bona ho lahleheloa ke liponto tse peli ka beke.
- Lijo tsa mono-swap. Khetha lijo tse se nang phepo 'me u li nkele sebaka se phetseng hantle. Haeba u ja li-chips ka sandwich ea hau ea motšehare, tšoara lirapole ho e-na le hoo. Na o qala letsatsi la hau ka danish kapa bagel? Khetha mofuta o le mong oa lijo-thollo tsa lijo-thollo ho e-na le hoo. Haeba o rata ho jala botoro ka sethoathoa sa hau, khetha avocado, mafura a phetseng hantle. Ha u khetha lijo tse nang le phepo e nepahetseng, u ka fumana hore 'mele oa hao o lakatsa ho ja lijo tse seng kae' me o ikutloa o khotsofetse ebile o khotsofetse ka nako e telele.
Lentsoe le Tsoang ho
Ho ja mono ho ka 'na ha bonahala e le mokhoa o potlakileng le o bonolo oa ho lahleheloa ke boima ba' mele, empa ha u latola 'mele oa hau phepo e hlokahalang, u baka mathata a mangata ho feta kamoo u rarollang kateng. Ho theha lenaneo le tsitsitseng la ho lahleheloa ke boima ho nka nako le boiteko, empa ke letlotlo la bohlokoa. U ka 'na ua ikutloa u le betere, u shebahala hantle' me u thabela ho ba le tšepo ea 'mele haeba u ja lijo tse matlafatsang' me u ikoetlisa ka boima ba 'mele.
> Mehloli:
> Pankevich DE, Teegarden SL, Hedin AD, Jensen CL, Bale TL. Thibelo ea Caloric e ba le phihlelo ea khatello ea kelello le khatello ea litsela le ho khothalletsa ho ja joala. Journal of neuroscience: koranta ea molao ea Mokhatlo oa Neuroscience . 2010; 30 (48): 16399-16407.
> Redman LM, Ravussin E. Caloric Thibelo ho Batho: Tšusumetso ho Liphello tsa Physiological, Psychological, and Behavioral. Antioxidants & Redox Signaling . 2011; 14 (2): 275-287.
> Schaumberg Katherine, Anderson Drew. Ho thibela lijo le ho lahleheloa ke 'mele e le lisosa tsa kotsi bakeng sa ho ja mafu. Ho ja Lihlahisoa. Buka ea 23, December 2016, leqepheng la 97-103
> Schaumberg, K., Anderson, DA, Anderson, LM, Reilly, EE le Gorrell, S. (2016), thibelo ea lijo: ke eng e kotsi? Tlhahlobo ea kamano pakeng tsa ho thibela lijo, ho ba le boima ba boima le ho ntlafatsoa ha ho kula. Botenya ba Meriana, 6: 89-100.
> Tomiyama AJ, Hanna T, Hanna H, Hanna JM, Hanna H Ho ja lijo tsa calori e tlaase ho eketsa Cortisol. Meriana ea kelello . 2010; 72 (4): 357-364. doi: 10.1097 / PSY.0b013e3181d9523c.