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[title] => Čuvena dijeta čija popularnost ne opada već više od sedamdeset godina: u dva tjedna izgubit ćete do pet kilograma, ali i sačuvati zdravlje
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Jedan od najstarijih zapisanih režima zdrave prehrane je dijeta čuvene klinike Mayo objavljena 1949. godine. Toliko godina kasnije ova dijeta je i dalje u top pet najboljih na svijetu, a u velikoj mjeri zasniva se na konzumiranju zdrave hrane, kontroli porcija i stvaranju pozitivnih navika, prenosi Nova.rs.
Za početak treba upoznati Mayo piramidu zdrave ishrane. Osnovu čine voće i povrće, koje, uz svakodnevnu fizičku aktivnost, treba biti najvažniji i najobilniji princip ishrane. Iznad su ugljikohidrati, pa proteini, u manjoj mjeri, pa zatim masti i na samom vrhu piramide najmanje zastupljeni su slatkiši.
Usvojite pet zdravih navika
Prva faza ove dijete, pod nazivom "Izgubi", traje prva dva tjedna od ukupno njih deset i zapravo donosi najveći gubitak težine. To podrazumijeva i usvajanje pet novih zdravih navika.
Jedite zdrav doručak.
Konzumirajte najmanje četiri porcije povrća i voća dnevno.
Jedite integralne žitarice poput smeđe riže i zobi.
Fokusirajte se na zdrave masti poput maslinovog ulja, ograničite zasićene masti i izbjegavajte transmasti.
Šetajte ili vježbajte 30 minuta ili više svakog dana.
Tijekom ove prve faze možete i pojačati program, vježbati sat vremena na dan i izbjegavati prerađenu hranu.
Riješite se pet nezdravih navika
Od uvođenja novih zdravih navika možda i važnije jeste oslobađanje od starih loših.
Izbjegavajte dodatne šećere.
Suzdržite se od grickalica, osim voća i povrća.
Ne jedite previše mesa i punomasnih mliječnih proizvoda.
Nikad ne jedite dok gledate TV.
Izbjegavajte jesti izvan kuće - osim ako hrana koju naručite ne prati pravila dijete.
U ovom periodu, dakle samo u početnoj fazi od prva dva tjedna, većina izgubi od tri od 4,5 kilograma.
Zadnja faza
Ulaskom u treći tjedan Mayo dijete, počinje takozvana faza "Živi", koje biste se trebali držati do kraja desetog tjedna. Uz nju je moguće gubiti od pola kilograma do kilogram tjedno.
Osim redovnih fizičkih aktivnosti i zdravih namirnica, brojanje kalorija se uzima u obzir tijekom ove faze: iako se točne količine računaju individualno, prosječne preporuke se kreću od 1.200 do 1.600 kalorija dnevno za žene i 1.400 do 1.800 za muškarce.
Danas neki nutricionisti kažu da bi donja granica za žene trebala biti 1.400 kalorija na dan, ali da ipak podržavaju Mayo dijetu jer je ona put ka znatno zdravijem načinu života, prenosi Zadovoljna.nova.rs.
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Jedan od najstarijih zapisanih režima zdrave prehrane je dijeta čuvene klinike Mayo objavljena 1949. godine. Toliko godina kasnije ova dijeta je i dalje u top pet najboljih na svijetu, a u velikoj mjeri zasniva se na konzumiranju zdrave hrane, kontroli porcija i stvaranju pozitivnih navika, prenosi Nova.rs.
Za početak treba upoznati Mayo piramidu zdrave ishrane. Osnovu čine voće i povrće, koje, uz svakodnevnu fizičku aktivnost, treba biti najvažniji i najobilniji princip ishrane. Iznad su ugljikohidrati, pa proteini, u manjoj mjeri, pa zatim masti i na samom vrhu piramide najmanje zastupljeni su slatkiši.
Usvojite pet zdravih navika
Prva faza ove dijete, pod nazivom "Izgubi", traje prva dva tjedna od ukupno njih deset i zapravo donosi najveći gubitak težine. To podrazumijeva i usvajanje pet novih zdravih navika.
Jedite zdrav doručak.
Konzumirajte najmanje četiri porcije povrća i voća dnevno.
Jedite integralne žitarice poput smeđe riže i zobi.
Fokusirajte se na zdrave masti poput maslinovog ulja, ograničite zasićene masti i izbjegavajte transmasti.
Šetajte ili vježbajte 30 minuta ili više svakog dana.
Tijekom ove prve faze možete i pojačati program, vježbati sat vremena na dan i izbjegavati prerađenu hranu.
Riješite se pet nezdravih navika
Od uvođenja novih zdravih navika možda i važnije jeste oslobađanje od starih loših.
Izbjegavajte dodatne šećere.
Suzdržite se od grickalica, osim voća i povrća.
Ne jedite previše mesa i punomasnih mliječnih proizvoda.
Nikad ne jedite dok gledate TV.
Izbjegavajte jesti izvan kuće - osim ako hrana koju naručite ne prati pravila dijete.
U ovom periodu, dakle samo u početnoj fazi od prva dva tjedna, većina izgubi od tri od 4,5 kilograma.
Zadnja faza
Ulaskom u treći tjedan Mayo dijete, počinje takozvana faza "Živi", koje biste se trebali držati do kraja desetog tjedna. Uz nju je moguće gubiti od pola kilograma do kilogram tjedno.
Osim redovnih fizičkih aktivnosti i zdravih namirnica, brojanje kalorija se uzima u obzir tijekom ove faze: iako se točne količine računaju individualno, prosječne preporuke se kreću od 1.200 do 1.600 kalorija dnevno za žene i 1.400 do 1.800 za muškarce.
Danas neki nutricionisti kažu da bi donja granica za žene trebala biti 1.400 kalorija na dan, ali da ipak podržavaju Mayo dijetu jer je ona put ka znatno zdravijem načinu života, prenosi Zadovoljna.nova.rs.
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14. svibanj 2024 23:53
