Uhlelo lweMono Meal Plan Lukunye Ukudla Okudumile Ongafanele Ukulandele

-Delile

• Buyekeza kwe-

Impela, ungasho ukuthi ungaphila nge-pizza-noma, ngezikhathi ezinempilo, ungafunga ukuthi ungathola ngesithelo sakho osithandayo. Kepha kuthiwani uma lokho bekungukuphela kokudla ongakudla njalo, nsuku zonke? Yilowo mqondo ngemuva kokudla kwe-mono. Futhi asikhulumi ngokugqokisa ubhanana ngoba uphuthelwe yisidlo sasemini. Sikhuluma ngokudiliza ubhanana ongu-15 noma ngaphezulu esidlweni ngasinye.

Ukudla kwe-Mono akuyona into entsha: Kukhona I-Apple Diet, indlela-yenhle kakhulu-ukuba-yeqiniso Yokudla Kashokolethi, kanye ne-Milk Diet (empeleni eyasungulwa ngodokotela ababili). Emkhakheni ongaqinile kangako, kunezithelo, noma abantu abanciphisa uphethiloli wabo eqenjini lokudla lezithelo (ukuthela izithelo ngukudla okwathumela u-Ashton Kutcher esibhedlela ngo-2013). Namuhla, i-hashtag ye- # monomeal ku-Instagram-egqamisa izithombe ezinhle zabantu bepuleti elilayishwe uhlobo olulodwa lokudla-inokulayishwa okungaphezu kuka-24,000. (Kepha kubi njengokudla kwe-8 Okubi Kakhulu Kokwehlisa Isisindo Emlandweni?)

Kodwa-ke, odume kakhulu kwabazinikele kwi-mono diet, ngu-Freelee the Banana Girl, wase-Australia ovame ukuhlanganisa ubhanana abayi-10 kuya kwayi-15 abe yisidlo sasekuseni esine-smoothie-bese ephinda lokho ngesidlo sasemini nesakusihlwa, ehlisa ubhanana ongaba ngu-50 ngosuku (okuhlanganisa okumbalwa okugcwele. azidlayo ukuzisondeza phakathi kokudla). UFreelee ubelokhu eqhumisa i-inthanethi unyaka noma emibili edlule, ethola inkundla yezokuxhumana enkulu elandela futhi ebhala nencwadi, Ubhanana Ongama-30 Ngosuku.

Kungani emhlabeni ungafuna ukudla ubhanana ama-50 ngosuku olulodwa? Abameli bathi ukudla uhlobo olulodwa lokudla akunakusiza kuphela ekunciphiseni isisindo nasekuxazululeni izingqinamba zokugaya ukudla njengokuqunjelwa, kepha futhi kukhipha ukuqagela ekudleni okunempilo futhi kulungise ukudla kwakho.

Kepha, ngenkathi isisu sikaFreelee the Banana Girl kanye neziqinisekiso zamanga kungahle kube okulingayo, azikho izinkundla zokuxhumana ezilandelana ngokulingana nezinga lokudla okunempilo. "Angisoze ngancoma ukudla okunomsoco, futhi angicabangi ukuthi noma yimuphi uchwepheshe wezokudla angaphakamisa ukuthi udle isithelo isikhathi eside," kusho isazi sokudla okunomsoco uLaura Lagano, RD Usuku noma impelasonto yokunciphisa ukudla kwakho kube abambalwa. ukudla okuyisisekelo kungasiza abantu abakhungathekiswa yizinqumo zokudla.Kepha ukunamathela kokudla okumbalwa-ingasaphathwa eyomthombo owodwa-wesikhathi eside kunalokho okuphuca umzimba wakho izakhamzimba ezibalulekile, usho kanjalo.

“Kudingeka sidle ukudla okunhlobonhlobo ngoba ngakunye kunikeza imisoco ehlukene ebalulekile ekusebenzeni kwemizimba yethu,” kusho uManuel Villacorta, R.D., umbhali wezincwadi. Ukuqalisa Kabusha Umzimba Wonke: I-Peruvian Super Foods Diet Ukuqeda Ubuthi, Ukunika Amandla, kanye Nokulahlekelwa Kwamafutha Kakhulu. "Ukudla ubhanana abangu-50 ngosuku kuyasangana - kungadala ukuntuleka okukhulu kwezakhi." (Futhi kanjalo nalezi Zithako Eziyi-7 Ezikuphanga Umsoco.)

Abafundi be-Mono diet ngokuvamile bayazivumela ukuba bathengise ukudla abakukhethayo-kwesinye isikhathi. Ngokwesibonelo, uFreelee uzophendukela esithelweni esisodwa esidayiswa ngalolo suku, futhi udla inhloko eyodwa kalethisi izikhathi ezimbalwa ngesonto—futhi utusa ama-calories angu-2 500 ngosuku “kumantombazane akhe kabhanana,” okuhlanganisa nenani elincane elivela kokwengeziwe. imithombo efana namanzi kakhukhunathi, amazambane, noma ezinye izithelo nemifino. Ubhanana owodwa, ngendlela, unama-calories angu-105. Lokho kusho ukuthi yena uqobo udla ama-calories angaphezu kwama-5 000.

Kodwa imihlahlandlela yakhe yokuthi ama-calories akho kufanele avele kuphi iphakamisa amaphesenti angama-90 ama-carbs kanye namaphesenti amahlanu emafutheni namaprotheni ngosuku. Iningi lamanye ama-monomeals, njengalawo athela izithelo, awela endaweni efanayo. Inkinga? Amafutha-okungekho sithelo esinenani elanele-abalulekile ekusebenzeni kwezinzwa, kusho uLagano. Futhi amavithamini amaningi, afana no-E, D, no-K, ancibilika emafutheni, ngakho umzimba wakho awukwazi ngisho nokugaya imisoco enkulu ozama ukuyilayisha, kuchaza uVillacorta. Ngokuqondene namaprotheni, inani lesithelo alanele ukondla umuntu ohleli phansi, ingasaphathwa eyamazinga adingekayo emzimbeni womuntu osebenzayo - isigaba esicabanga ukuthi abantu abasebenzisa lokhu kudla ngokweqile ukuze babe "nempilo" bawela kuso, uyanezela . (Futhi udinga lezi Nutrients ezingu-7 Ezisiza Ukwandisa Ithoni Yemisipha.)

Futhi lawo ama-macronutrients kuphela. Isizathu sokuthi ochwepheshe bezokudla batusa ukudla uthingo lwemibala kungenxa yokuthi kukhona ama-micronutrients ahlukene, njengama-phytonutrients, ama-antioxidants, namavithamini, ohlotsheni ngalunye lokudla. Uma udla amawolintshi noma ubhanana kuphela, umzimba wakho awutholi i-lycopene kutamatisi nopelepele obomvu noma i-beta-carotene kuzinqathe nakubhatata, ingasaphathwa eyomunye umsoco obalulekile.

Phezu kwawo wonke umonakalo owenziwe yi-monomeals empilweni yakho, kungalimaza ngokwengqondo. "Ukukhawulela ukudla kwakho emthonjeni owodwa kuzwakala njengokudla okuphazamisayo," kusho uLagano, ebhekisela enkingeni yokudla. Eqinisweni, uFreelee usho kusayithi lakhe ukuthi unomlando we-bulimia, i-anorexia, kanye nokudla ngokweqile (okuyinto ukudla kwakhe kwebhanana okuthiwa kuphulukiswa njengoba ama-monomeal ephonsa ingxenye ethile elawula ngefasitela). Lo mqondo wokufanelekela izidlo ze-mono njengesifo sokudla, okufakazelwa iningi lezazi zokudla, wenziwa wesabe kakhulu uma kubhekwa iqiniso lokuthi uFreelee unabalandeli abangaphezu kuka-230,000 be-Instagram. Kepha abalandeli akuyona yonke into: Ukudla nge-Mono kunganciphisa nokuzibandakanya kwakho nabantu - impilo yethu eningi kakhulu igxile ekudleni, futhi ukuxhumana nabangane kungenye yezinto ezibaluleke kakhulu empilweni yakho, kusho uLagano. (Uzwakala ujwayelekile? Bheka lezi ezinye Izimpawu eziyi-9 Ukudla Okudumile.)

Njengazo zonke izinhlobo zokudla okuthandwayo, ama-monomeals ngeke akusize wehlise isisindo noma "usethe kabusha" i-psyche yakho ngaphandle kokudala umonakalo omkhulu empilweni yakho. Kepha kunezindlela zokufeza zombili: Ukusika ukudla okusetshenzisiwe nokufaka ama-smoothies amaningi ayo yonke imibala kungasiza umzimba wakho ukuqalisa phansi, kusho uVillacorta. Khetha okuthile okufana ne-Clean Green Food & Drink Cleanse egxile kuma-smoothie aqinile nokudla okuhlanzekile. Kuzodingeka ubeke isikhafu phansi kubhanana ababili ngosuku, max-siyafunga.

Buyekeza kwe-