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[title] => Ljudi koji ne jedu ove namirnice teže gube kilograme, ako ih ne jedete teže ćete mršavjeti
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Mršavljenje je cilj mnogih pojedinaca koji žele poboljšati svoje cjelokupno zdravlje, ali i fizički izgled.
Uključuje proces smanjenja tjelesne težine kombinacijom promjena u prehrani, povećane tjelesne aktivnosti i modifikacija načina života. Iako postoje različiti pristupi mršavljenju, važnost uravnotežene prehrane ne može se precijeniti, piše klix.ba.
Izbjegavanje ključnih namirnica u našoj prehrani, osobito onih koje su bogate hranjivim tvarima i sadrže bitne vitamine i minerale, može predstavljati izazov za učinkovito mršavljenje. Kada se ta hrana izostavi, pojedinci mogu doživjeti nedostatak nutritivne tvari, smanjenu razinu energije i povećanu vjerojatnost žudnje za manje zdravim opcijama.
Andrew White, certificirani osobni trener, otkrio je tri ključne namirnice koje ne smijete izbjegavati jer će znatno otežati mršavljenje.
Hrana bogata vlaknima
White kaže da vam vlakna pomažu da se duže osjećate sitima (oko 30 posto više sitosti), zbog čega je manja vjerojatnost da ćete se prejedati. Oni također pomažu probavi i mogu pomoći u regulaciji razine šećera u krvi, sprječavajući skokove i padove koji dovode do gladi.
Mnogo je dobrih razloga zašto izbacivanje vlakana može otežati mršavljenje.
"Bez dovoljno vlakana ljudi često osjećaju glad, što dovodi do prejedanja i poteškoća u održavanju kalorijskog deficita potrebnog za mršavljenje. Nedostatak vlakana može povećati vašu glad do 50 posto, što otežava održavanje zdrave prehrambene rutine", dodaje.
Predlaže da se usredotočite na namirnice poput cjelovitih žitarica, mahunarki, voća i povrća.
Proteini
White napominje da su proteini ključni za oporavak i rast mišića, osobito vitalni kada ste aktivni. Povećava osjećaj sitosti za oko 25 posto, smanjujući ukupni unos kalorija. U svoje obroke može uključiti namirnice poput piletine, ribe, tofua i mahunarki.
"Nedovoljna količina proteina može dovesti do gubitka mišića (do 15 posto više) umjesto gubitka masti i može vas ostaviti nezadovoljnima, što otežava pridržavanje plana zdrave prehrane", kaže on.
Zdrave masti
Iako postoje nezdrave masnoće koje bismo trebali izbjegavati, postoji mnogo zdravijih masnoća za koje White preporučuje da ih uključite više u svoju prehranu za brže mršavljenje.
"Zdrave masnoće neophodne su za apsorpciju hranjivih tvari i mogu vas dulje držati sitima. One su također važne za zdravlje mozga i mogu pružiti trajni izvor energije", kaže on.
Neki izvrsni izbori za zdrave masti su avokado, orašasti plodovi, sjemenke i maslinovo ulje.
"Potpuno izbacivanje masti može dovesti do žudnje, sporijeg metabolizma i nedostatka vitamina topivih u mastima, a sve to može spriječiti napore za mršavljenje", kaže White.
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title=Ljudi koji ne jedu ove namirnice teže gube kilograme, ako ih ne jedete teže ćete mršavjeti
page_title=Ljudi koji ne jedu ove namirnice teže gube kilograme, ako ih ne jedete teže ćete mršavjeti
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Mršavljenje je cilj mnogih pojedinaca koji žele poboljšati svoje cjelokupno zdravlje, ali i fizički izgled.
Uključuje proces smanjenja tjelesne težine kombinacijom promjena u prehrani, povećane tjelesne aktivnosti i modifikacija načina života. Iako postoje različiti pristupi mršavljenju, važnost uravnotežene prehrane ne može se precijeniti, piše klix.ba.
Izbjegavanje ključnih namirnica u našoj prehrani, osobito onih koje su bogate hranjivim tvarima i sadrže bitne vitamine i minerale, može predstavljati izazov za učinkovito mršavljenje. Kada se ta hrana izostavi, pojedinci mogu doživjeti nedostatak nutritivne tvari, smanjenu razinu energije i povećanu vjerojatnost žudnje za manje zdravim opcijama.
Andrew White, certificirani osobni trener, otkrio je tri ključne namirnice koje ne smijete izbjegavati jer će znatno otežati mršavljenje.
Hrana bogata vlaknima
White kaže da vam vlakna pomažu da se duže osjećate sitima (oko 30 posto više sitosti), zbog čega je manja vjerojatnost da ćete se prejedati. Oni također pomažu probavi i mogu pomoći u regulaciji razine šećera u krvi, sprječavajući skokove i padove koji dovode do gladi.
Mnogo je dobrih razloga zašto izbacivanje vlakana može otežati mršavljenje.
"Bez dovoljno vlakana ljudi često osjećaju glad, što dovodi do prejedanja i poteškoća u održavanju kalorijskog deficita potrebnog za mršavljenje. Nedostatak vlakana može povećati vašu glad do 50 posto, što otežava održavanje zdrave prehrambene rutine", dodaje.
Predlaže da se usredotočite na namirnice poput cjelovitih žitarica, mahunarki, voća i povrća.
Proteini
White napominje da su proteini ključni za oporavak i rast mišića, osobito vitalni kada ste aktivni. Povećava osjećaj sitosti za oko 25 posto, smanjujući ukupni unos kalorija. U svoje obroke može uključiti namirnice poput piletine, ribe, tofua i mahunarki.
"Nedovoljna količina proteina može dovesti do gubitka mišića (do 15 posto više) umjesto gubitka masti i može vas ostaviti nezadovoljnima, što otežava pridržavanje plana zdrave prehrane", kaže on.
Zdrave masti
Iako postoje nezdrave masnoće koje bismo trebali izbjegavati, postoji mnogo zdravijih masnoća za koje White preporučuje da ih uključite više u svoju prehranu za brže mršavljenje.
"Zdrave masnoće neophodne su za apsorpciju hranjivih tvari i mogu vas dulje držati sitima. One su također važne za zdravlje mozga i mogu pružiti trajni izvor energije", kaže on.
Neki izvrsni izbori za zdrave masti su avokado, orašasti plodovi, sjemenke i maslinovo ulje.
"Potpuno izbacivanje masti može dovesti do žudnje, sporijeg metabolizma i nedostatka vitamina topivih u mastima, a sve to može spriječiti napore za mršavljenje", kaže White.
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11. svibanj 2024 14:11
