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[title] => Ove tri ‘nevine‘ navike odmah bismo trebali odbaciti jer dovode do debljanja
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Sigurno već znate da postoje prehrambene navike koje vam mogu pomoći da smršavite. Primjerice, kreiranje plana obroka koji zadovoljava sve vaše potrebe, unos proteina i naravno, kalorijski deficit. S druge strane, postoje i one kojima se možda prepuštate, bili vi toga svjesni ili ne, a koje mogu dovesti do debljanja. Zapravo, nova je studija identificirala tri prehrambene navike koje mogu učiniti upravo to, piše Živim.hr.
U studiji koju je objavio Nature Food 35 sudionika, u dobi od 18 do 50 godina, koji su održavali svoju težinu šest mjeseci zamoljeni su da se drugačije hrane. Neki pojedinci su imali dijetu koja se sastojala od minimalno prerađenih obroka koji su uključivali različite razine ugljikohidrata i masti. Drugi su jeli obroke koji su sadržavali minimalno prerađenu i ultra-prerađenu hranu koja je sadržavala umjerene razine ugljikohidrata i masti. Tijekom dva tjedna su imali jedan plan prehrane, a zatim su prešli na drugi također na dva tjedna. Sudionicima je bilo dopušteno i poticalo ih se da jedu koliko žele.
Istraživači su zabilježili koliko su sudionici brzo jeli, energetsku vrijednost obroka, količinu proteina, masti, natrija, šećera ili ugljikohidrata. Rezultati su pokazali da sudionici koji su jeli brže, konzumirali kaloričniju i hranu s visokim udjelom masti, natrija, šećera ili ugljikohidrata, također su unijeli više kalorija, što je dovelo do debljanja.
Energetski jaka hrana
- Nalazi potvrđuju neke stvari koje već znamo o super ukusnoj hrani. Ona je obično prepuna ugljikohidrata, masti i natrija ili šećera. Takva hrana ima tendenciju biti energetski bogata, što znači da je prepuna kalorija u usporedbi s hranom manje energetske vrijednosti, ali iste težine - rekla je Johna Burdeos, registrirana dijetetičarka.
Primjerice, porcija sladoleda od jagoda od 100 grama sadrži oko 200 kalorija, dok porcija od 100 grama jagoda sadrži samo oko 32 kalorije. Što znači da unosom iste količine hrane, možete unijeti manje kalorija.
Manjak vlakana
Osim toga, kad se uspoređuju namirnice, potrebno je razmisliti i o unosu vlakana jer je to jedan od faktora sitosti. Idealno bi bilo pronaći namirnice koje imaju manju energetsku vrijednosti i puno vlakana.
- Na primjer, za oko 100 kalorija, možete dobiti tri šalice kokica. Međutim, za nešto više od 100 kalorija u čipsu, dobili biste samo jednu šalicu - navodi Burdeos.
Uz to, dodaje dijetetičarka, kokice imaju i više vlakana nego čips. Što znači da kokice imaju dvostruke benefite.
- Ako se prehrana sastoji od energetski bogate hrane u manjem volumenu, koja obično nudi malo faktora sitosti, kao što su vlakna i voda, vjerojatno ćete jesti više kako biste bili siti - objasnila je Burdeos.
To će zauzvrat pridonijeti većem unosu kalorija i potencijalnom debljanju.
Nesvjesno jedenje
Kako bi se izbjegli ovi problemi, Burdeos ima nekoliko prijedloga.
- Svjesnost je prvi ključni korak koji trebate poduzeti kada želite promijeniti svoju prehranu ili donijeti odluke koje će poboljšati život. Ovo počinje osvještavanjem vaših izbora, od onoga što kupujete do onoga što pripremate kod kuće ili naručujete u restoranu - kaže ona.
Ona predlaže da pogledate etikete s podacima o nutritivnoj vrijednosti i usporedite kalorije, kao i veličinu porcije. Također, razmislite o vlaknima i proteinima. Hrana s nižim udjelom kalorija i prirodno većim udjelom hranjivih tvari, poput vode i vlakana, uključuje voće i povrće i trebala bi biti uključena u obroke i međuobroke ne samo za regulaciju tjelesne težine, već i za podršku zdravlju.
Isto tako, svjesnost je također korisna u trenutku jela.
- Potrebno je oko 20 minuta da se signali sitosti obrade nakon prvog zalogaja. Budite svjesni svojih razloga za brzo jedenje, što bi moglo uzrokovati prejedanje i pretjerani unos kalorija - zaključila je Burdeos.
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Sigurno već znate da postoje prehrambene navike koje vam mogu pomoći da smršavite. Primjerice, kreiranje plana obroka koji zadovoljava sve vaše potrebe, unos proteina i naravno, kalorijski deficit. S druge strane, postoje i one kojima se možda prepuštate, bili vi toga svjesni ili ne, a koje mogu dovesti do debljanja. Zapravo, nova je studija identificirala tri prehrambene navike koje mogu učiniti upravo to, piše Živim.hr.
U studiji koju je objavio Nature Food 35 sudionika, u dobi od 18 do 50 godina, koji su održavali svoju težinu šest mjeseci zamoljeni su da se drugačije hrane. Neki pojedinci su imali dijetu koja se sastojala od minimalno prerađenih obroka koji su uključivali različite razine ugljikohidrata i masti. Drugi su jeli obroke koji su sadržavali minimalno prerađenu i ultra-prerađenu hranu koja je sadržavala umjerene razine ugljikohidrata i masti. Tijekom dva tjedna su imali jedan plan prehrane, a zatim su prešli na drugi također na dva tjedna. Sudionicima je bilo dopušteno i poticalo ih se da jedu koliko žele.
Istraživači su zabilježili koliko su sudionici brzo jeli, energetsku vrijednost obroka, količinu proteina, masti, natrija, šećera ili ugljikohidrata. Rezultati su pokazali da sudionici koji su jeli brže, konzumirali kaloričniju i hranu s visokim udjelom masti, natrija, šećera ili ugljikohidrata, također su unijeli više kalorija, što je dovelo do debljanja.
Energetski jaka hrana
- Nalazi potvrđuju neke stvari koje već znamo o super ukusnoj hrani. Ona je obično prepuna ugljikohidrata, masti i natrija ili šećera. Takva hrana ima tendenciju biti energetski bogata, što znači da je prepuna kalorija u usporedbi s hranom manje energetske vrijednosti, ali iste težine - rekla je Johna Burdeos, registrirana dijetetičarka.
Primjerice, porcija sladoleda od jagoda od 100 grama sadrži oko 200 kalorija, dok porcija od 100 grama jagoda sadrži samo oko 32 kalorije. Što znači da unosom iste količine hrane, možete unijeti manje kalorija.
Manjak vlakana
Osim toga, kad se uspoređuju namirnice, potrebno je razmisliti i o unosu vlakana jer je to jedan od faktora sitosti. Idealno bi bilo pronaći namirnice koje imaju manju energetsku vrijednosti i puno vlakana.
- Na primjer, za oko 100 kalorija, možete dobiti tri šalice kokica. Međutim, za nešto više od 100 kalorija u čipsu, dobili biste samo jednu šalicu - navodi Burdeos.
Uz to, dodaje dijetetičarka, kokice imaju i više vlakana nego čips. Što znači da kokice imaju dvostruke benefite.
- Ako se prehrana sastoji od energetski bogate hrane u manjem volumenu, koja obično nudi malo faktora sitosti, kao što su vlakna i voda, vjerojatno ćete jesti više kako biste bili siti - objasnila je Burdeos.
To će zauzvrat pridonijeti većem unosu kalorija i potencijalnom debljanju.
Nesvjesno jedenje
Kako bi se izbjegli ovi problemi, Burdeos ima nekoliko prijedloga.
- Svjesnost je prvi ključni korak koji trebate poduzeti kada želite promijeniti svoju prehranu ili donijeti odluke koje će poboljšati život. Ovo počinje osvještavanjem vaših izbora, od onoga što kupujete do onoga što pripremate kod kuće ili naručujete u restoranu - kaže ona.
Ona predlaže da pogledate etikete s podacima o nutritivnoj vrijednosti i usporedite kalorije, kao i veličinu porcije. Također, razmislite o vlaknima i proteinima. Hrana s nižim udjelom kalorija i prirodno većim udjelom hranjivih tvari, poput vode i vlakana, uključuje voće i povrće i trebala bi biti uključena u obroke i međuobroke ne samo za regulaciju tjelesne težine, već i za podršku zdravlju.
Isto tako, svjesnost je također korisna u trenutku jela.
- Potrebno je oko 20 minuta da se signali sitosti obrade nakon prvog zalogaja. Budite svjesni svojih razloga za brzo jedenje, što bi moglo uzrokovati prejedanje i pretjerani unos kalorija - zaključila je Burdeos.
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17. svibanj 2024 06:26
