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Posljednjih godina teško vam je mršavjeti, ali lako dobivate kilograme?

Ako ste u četrdesetima, priroda je krivac za to. Naime, kad dođemo u tridesete, počinjemo gubiti mišićnu masu svakih 10 godina. Nažalost, smanjenje mišićne mase znatno olakšava nakupljanje debljanje.

No, i to je moguće riješiti uz dosljednu rutinu vježbanja i promjene u prehrani, piše Eat This, Not That!. Lisa Young, registrirana dijetetičarka i autorica knjige "Finally Full, Finally Slim", preporučuje pet namirnica za brže mršavljenje u 40-ima, piše Živim.

Sjemenke lana

- Osim što su bogate omega-3 masnim kiselinama, prepune su i vlakana - navodi Young.

Istraživanja su pokazala da konzumacija 30 grama vlakana dnevno olakšava mršavljenje. Uz to, vlakna povećavaju osjećaj sitosti bez velikog unos kalorija, piše WebMD.

Štoviše, sjemenke lana sadrže dvije vrste vlakana, topiva i netopiva, koja fermentiraju bakterije u vašim crijevima kako bi podržale zdravlje crijeva i poboljšale probavu.

Dok topiva vlakna apsorbiraju vodu u vašim crijevima i usporavaju probavu, što može pomoći u regulaciji razine šećera u krvi i snižavanju kolesterola, netopiva vlakna povećavaju masu stolice, što može spriječiti zatvor i potaknuti redovito pražnjenje crijeva.

Naravno, to igra važnu ulogu i u mršavljenju.

Sjemenke lana možete dodati u žitarice, smoothieji, juhe, variva i salate.

Bobičasto voće

Zašto gubljenje kilograma ne bi uključivalo malo voća? Odaberite ono najmanje i najslađe, borovnice, jagode, maline, kupine i dodajte ih u svoju zobenu kašu, jogurt ili smoothie. Ili jednostavno pojedite šaku bobičastog voća s malo meda.

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Budući da je bobičasto voće niskokalorično, preporučljivo je da ga konzumiraju i osobe s prekomjernom tjelesnom masom jer izaziva brzi osjećaj sitosti i smanjuje apetit.

Uz to, sadrže visok udio vode, antioksidanse koji pomažu kod upala i fitokemikalije. Samo 100 grama kupina ima 5,3 grama vlakana, dok 100 grama malina ima 6,5 grama vlakana.

No, nije to kraj benefitima bobičastog voća. Znanstveno je dokazano antikancerogeno djelovanje bobičastog voća, poglavito na stanicama karcinoma probavnog sustava i pluća. Uz to, ovo voće posjeduje antibakterijsku aktivnost i djeluje baktericidno. Osim što će vam pomoći kod mršavljenje, bobičasto voće će održati i vaše zdravlje.

Avokado

Svakodnevnim konzumiranje avokada, konzumirat ćete i masnoće, ali ne morate se bojati debljanja.

On stabilizira razinu šećera u krvi, a istodobno ubrzava metabolizam. Studija iz 2013. godine objavljena u časopisu Nutrition Journal otkrila je da vam jedenje polovice avokada uz ručak može pomoći da se osjećate sitima sljedećih tri do pet sati.

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Ovo voće također nudi više od 14 minerala, esencijalnih aminokiselina, vlakana, vitamina B-kompleksa, vitamina K i još mnogo toga. Tijekom vremena, nutrijenti koje se nalaze u avokadu pomoći će vam da se zaštitite od bolesti poput raka, bolesti srca, bolesti mozga, degenerativnih stanja oka i još mnogo toga.

Avokado se može na razne načine, dodajte ga u salatu, napraviti zdravi smoothie, može se narezati na ploške i staviti u sendvič, napraviti od njega namaz ili ga jednostavno pojesti žlicom.

Orašasti plodovi i sjemenke

Kad se konzumiraju u umjerenim količinama, orašasti plodovi i sjemenke su lagan i zdrav međuobrok koji podržava mršavljenje. Young ističe da su bogate vlaknima, proteinima i zdravim mastima. Upravo su ta tri faktora ključna kad pokušavate izgubiti višak tjelesne težine.

Pregled objavljen u časopisu British Journal of Nutrition ukazuje na to da dodavanje orašastih plodova u prehranu ne uzrokuje debljanje. Zapravo, orašasti plodovi imaju tendenciju smanjenja tjelesne težine i masnog tkiva.

Uz to, orašasti plodovi i sjemenke su prepune fitokemikalija i hranjivih tvari. Mikronutrijenti u ovim namirnicama uključuju antioksidanse kao što su karotenoidi, tokoferoli (vitamin E), flavonoidi i resveratrol.

Kiseli kupus

Nemojte zaboraviti na kiseli kupus koji se dobiva fermentacijom. Ova ukusna hrana sadrži i probiotike i prebiotike, objašnjava Young.

Postoji mnogo razloga zašto vam kiseli kupus može pomoći pri mršavljenju, piše WebMD.

Nema puno kalorija, sadrži malo masnoća i prepun je vlaknima koji potiču osjećaj sitosti, a to će vam pomoći da unosite manje kalorija tijekom dana. Osim toga, probiotici iz kiselog kupusa mogu smanjiti apsorpciju masti.

Uz blagotvorne učinke na mršavljenje, kiseli kupus sadrži ključne hranjive tvari poput željeza, folata, mangana, vitamina C, vitamina K1, bakra i kalija.

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Uvrstite ovih pet namirnica, moguće je [num_of_authors] => 0 [author] => Joomla\CMS\User\User Object ( [isRoot:protected] => [id] => 3161 [name] => Magdalena Družijanić [username] => magdalena-dru-ijani [email] => magdalena-dru-ijani@sd.hr [password] => $2y$10$JXIxDssJUgxoZbkFysfuaeueqvq8U32hKOxBpdj2OqoQQuJR1ce2i [password_clear] => [block] => 0 [sendEmail] => 0 [registerDate] => 0000-00-00 00:00:00 [lastvisitDate] => 0000-00-00 00:00:00 [activation] => [params] => [groups] => Array ( [2] => 2 ) [guest] => 0 [lastResetTime] => 0000-00-00 00:00:00 [resetCount] => 0 [requireReset] => 0 [_params:protected] => Joomla\Registry\Registry Object ( [data:protected] => stdClass Object ( ) [initialized:protected] => [separator] => . ) [_authGroups:protected] => [_authLevels:protected] => [_authActions:protected] => [_errorMsg:protected] => [userHelper:protected] => Joomla\CMS\User\UserWrapper Object ( ) [_errors:protected] => Array ( ) [otpKey] => [otep] => [link] => /autor/magdalena-druzijanic-3161 [profile] => stdClass Object ( [id] => 1679 [gender] => m [description] => [image] => [url] => [group] => 1 [plugins] => ) [avatar] => https://secure.gravatar.com/avatar/ab8dc25f8b26e838c52515eb517d1917?s=100&default=https%3A%2F%2Fslobodnadalmacija.hr%2Fcomponents%2Fcom_ocm%2Fimages%2Fplaceholder%2Fuser.png ) [numOfComments] => 0 [mainImage] => https://static.slobodnadalmacija.hr/images/slike/2023/03/13/24504467.jpg [galleryCount] => 3 [hasImage] => 1 [mainImageAuthor] => /Shutterstock [mainImageDesc] => [popup_gallery] => Array ( [0] => stdClass Object ( [src] => https://static.slobodnadalmacija.hr/images/slike/2023/03/13/24504467.jpg [title] => /Shutterstock ) [1] => stdClass Object ( [src] => https://static.slobodnadalmacija.hr/images/slike/2023/03/13/24504470.jpg [title] => /Shutterstock ) [2] => stdClass Object ( [src] => https://static.slobodnadalmacija.hr/images/slike/2023/03/13/24504475.jpg [title] => /Shutterstock ) ) [bgPosition] => [text] => {OCMSplitter}

Posljednjih godina teško vam je mršavjeti, ali lako dobivate kilograme?

Ako ste u četrdesetima, priroda je krivac za to. Naime, kad dođemo u tridesete, počinjemo gubiti mišićnu masu svakih 10 godina. Nažalost, smanjenje mišićne mase znatno olakšava nakupljanje debljanje.

No, i to je moguće riješiti uz dosljednu rutinu vježbanja i promjene u prehrani, piše Eat This, Not That!. Lisa Young, registrirana dijetetičarka i autorica knjige "Finally Full, Finally Slim", preporučuje pet namirnica za brže mršavljenje u 40-ima, piše Živim.

Sjemenke lana

- Osim što su bogate omega-3 masnim kiselinama, prepune su i vlakana - navodi Young.

Istraživanja su pokazala da konzumacija 30 grama vlakana dnevno olakšava mršavljenje. Uz to, vlakna povećavaju osjećaj sitosti bez velikog unos kalorija, piše WebMD.

Štoviše, sjemenke lana sadrže dvije vrste vlakana, topiva i netopiva, koja fermentiraju bakterije u vašim crijevima kako bi podržale zdravlje crijeva i poboljšale probavu.

Dok topiva vlakna apsorbiraju vodu u vašim crijevima i usporavaju probavu, što može pomoći u regulaciji razine šećera u krvi i snižavanju kolesterola, netopiva vlakna povećavaju masu stolice, što može spriječiti zatvor i potaknuti redovito pražnjenje crijeva.

Naravno, to igra važnu ulogu i u mršavljenju.

Sjemenke lana možete dodati u žitarice, smoothieji, juhe, variva i salate.

Bobičasto voće

Zašto gubljenje kilograma ne bi uključivalo malo voća? Odaberite ono najmanje i najslađe, borovnice, jagode, maline, kupine i dodajte ih u svoju zobenu kašu, jogurt ili smoothie. Ili jednostavno pojedite šaku bobičastog voća s malo meda.

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Budući da je bobičasto voće niskokalorično, preporučljivo je da ga konzumiraju i osobe s prekomjernom tjelesnom masom jer izaziva brzi osjećaj sitosti i smanjuje apetit.

Uz to, sadrže visok udio vode, antioksidanse koji pomažu kod upala i fitokemikalije. Samo 100 grama kupina ima 5,3 grama vlakana, dok 100 grama malina ima 6,5 grama vlakana.

No, nije to kraj benefitima bobičastog voća. Znanstveno je dokazano antikancerogeno djelovanje bobičastog voća, poglavito na stanicama karcinoma probavnog sustava i pluća. Uz to, ovo voće posjeduje antibakterijsku aktivnost i djeluje baktericidno. Osim što će vam pomoći kod mršavljenje, bobičasto voće će održati i vaše zdravlje.

Avokado

Svakodnevnim konzumiranje avokada, konzumirat ćete i masnoće, ali ne morate se bojati debljanja.

On stabilizira razinu šećera u krvi, a istodobno ubrzava metabolizam. Studija iz 2013. godine objavljena u časopisu Nutrition Journal otkrila je da vam jedenje polovice avokada uz ručak može pomoći da se osjećate sitima sljedećih tri do pet sati.

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Ovo voće također nudi više od 14 minerala, esencijalnih aminokiselina, vlakana, vitamina B-kompleksa, vitamina K i još mnogo toga. Tijekom vremena, nutrijenti koje se nalaze u avokadu pomoći će vam da se zaštitite od bolesti poput raka, bolesti srca, bolesti mozga, degenerativnih stanja oka i još mnogo toga.

Avokado se može na razne načine, dodajte ga u salatu, napraviti zdravi smoothie, može se narezati na ploške i staviti u sendvič, napraviti od njega namaz ili ga jednostavno pojesti žlicom.

Orašasti plodovi i sjemenke

Kad se konzumiraju u umjerenim količinama, orašasti plodovi i sjemenke su lagan i zdrav međuobrok koji podržava mršavljenje. Young ističe da su bogate vlaknima, proteinima i zdravim mastima. Upravo su ta tri faktora ključna kad pokušavate izgubiti višak tjelesne težine.

Pregled objavljen u časopisu British Journal of Nutrition ukazuje na to da dodavanje orašastih plodova u prehranu ne uzrokuje debljanje. Zapravo, orašasti plodovi imaju tendenciju smanjenja tjelesne težine i masnog tkiva.

Uz to, orašasti plodovi i sjemenke su prepune fitokemikalija i hranjivih tvari. Mikronutrijenti u ovim namirnicama uključuju antioksidanse kao što su karotenoidi, tokoferoli (vitamin E), flavonoidi i resveratrol.

Kiseli kupus

Nemojte zaboraviti na kiseli kupus koji se dobiva fermentacijom. Ova ukusna hrana sadrži i probiotike i prebiotike, objašnjava Young.

Postoji mnogo razloga zašto vam kiseli kupus može pomoći pri mršavljenju, piše WebMD.

Nema puno kalorija, sadrži malo masnoća i prepun je vlaknima koji potiču osjećaj sitosti, a to će vam pomoći da unosite manje kalorija tijekom dana. Osim toga, probiotici iz kiselog kupusa mogu smanjiti apsorpciju masti.

Uz blagotvorne učinke na mršavljenje, kiseli kupus sadrži ključne hranjive tvari poput željeza, folata, mangana, vitamina C, vitamina K1, bakra i kalija.

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Zdravljepriroda je kriva

Ušli ste već u neke godine, a nikako da skinete ona zadnja dva-tri kilograma? Uvrstite ovih pet namirnica, moguće je

Piše MOZAIK SD
13. ožujka 2023. - 22:32
24504467
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Posljednjih godina teško vam je mršavjeti, ali lako dobivate kilograme?

Ako ste u četrdesetima, priroda je krivac za to. Naime, kad dođemo u tridesete, počinjemo gubiti mišićnu masu svakih 10 godina. Nažalost, smanjenje mišićne mase znatno olakšava nakupljanje debljanje.

No, i to je moguće riješiti uz dosljednu rutinu vježbanja i promjene u prehrani, piše Eat This, Not That!. Lisa Young, registrirana dijetetičarka i autorica knjige "Finally Full, Finally Slim", preporučuje pet namirnica za brže mršavljenje u 40-ima, piše Živim.

Sjemenke lana

- Osim što su bogate omega-3 masnim kiselinama, prepune su i vlakana - navodi Young.

Istraživanja su pokazala da konzumacija 30 grama vlakana dnevno olakšava mršavljenje. Uz to, vlakna povećavaju osjećaj sitosti bez velikog unos kal...

#NAMIRNICE ZA MRŠAVLJENJE#MRŠAVLJENJE I STARENJE
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