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[title] => Ovo je šest najgorih prehrambenih navika, s kojima nikad nećete uspjeti doći do ravnijeg trbuha: prva greška je odmah jutarnja, a jedne sigurno uopće niste svjesni
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Ako već dugo bezuspješno pokušavate izravnati svoj trbuh, dva moguća krivca za to su loša prehrana i nadimanje.
Nutricionistica Bonnie Taub-Dix dodaje i da zatvor može trbuh učiniti zaobljenim. U svakom slučaju, ako je ravan trbuh i dalje vaš cilj, obratite pažnju na ovih šest prehrambenih navika koje vas možda sprečavaju da ga ostvarite, piše živim.hr.
1. Nedovoljan unos vlakana
Ako svakodnevno ne unosite dovoljno vlakana, to bi moglo biti uzrokom nadimanja. A nedostatak vlakana u prehrani može dovesti i do zatvora ili drugih probavnih tegoba. Vlakna mogu poboljšati pokretljivost crijeva, te tako olakšati pražnjenje i smanjiti nadutost.
Doručak s vlaknima: Zobena kaša, tost s avokadom, tost od integralnog kruha s bademovim ili lješnjakovim maslacem, smoothie s bobičastim voćem...
2. Nedovoljan unos proteina
Preskačete li u svojoj prehrani proteine, to bi moglo uzrokovati nadutost i biti jedna od ključnih zapreka za postizanje ravnog trbuha. Proteini pomažu u održavanju ravnoteže tekućina u tijelu. Ako konzumirate previše jednostavnih ugljikohidrata i nedovoljno proteina, to može uzrokovati zadržavanje tekućine i nadimanje.
Preporučeni dnevni unos proteina je oko 0,8 g po kilogramu tjelesne težine: primjerice osoba težine 75 kilograma trebala bi unositi 60 g proteina dnevno.
Doručak s proteinima: Omlet s povrćem, Kajgana od tofua, Granola s jogurtom i voćem, palačinke od zobenih pahuljica, banane i šalice biljnog mlijeka.
3. Žvakanje žvakaćih guma, naročito onih bez šećera
Možda posežete za žvakaćom gumom kako biste se lakše oduprli napadaju gladi ili spriječili samog sebe da pretjerujete s grickanjem tijekom dana, no ta navika može biti uzrok nadutosti trbuha.
Kad žvačete žvakaću gumu, gutate zrak, a to može dovesti do nadimanja i osjećaja neugode u trbuhu. A kad je riječ o žvakaćim gumama bez šećera, one često sadrže šećerne alkohole koji mogu uzrokovati nadimanje, nelagodu u probavnom traktu, pa čak i proljev.
4. Pijenje na slamku
Učestalo pijenje na slamku može uzrokovati ozbiljno nadimanje. Stoga, ako želite ravan trbuh, odviknite se od slamki. Svaki put kad usišete piće kroz slamku, u crijeva uvlačite i zrak, a to se dodatno pogoršava ako je riječ o gaziranim pićima. Radije popijte svoje piće iz čaše ili iz boce, samo neka bude bez slamke.
5. Prekomjerno konzumiranje gaziranih pića
Nažalost, vaša navika da svaki dan popijete čašu cole ili tonik vode vjerojatno vas čini nadutim. Gazirana pića doslovno unose mjehuriće u crijeva, a to može izazvati osjećaj nadutosti. Ako se vrlo često osjećate naduto, možda gazirana pića ipak nisu pravi izbor za vas.
6. Prekomjerna konzumacija alkohola
Prekomjerna konzumacija alkohola može dovesti do nakupljanja trbušne masti i udaljiti vas od željenog cilja. Prekomjeran unos alkohola povezuje se s debljanjem i većim opsegom struka jer alkohol sadrži mnogo praznih kalorija.
A ne treba zanemariti ni namirnice koje često idu ruku pod ruku s alkoholom, poput slanih grickalica ili pržene hrane, a takva hrana također često izaziva nadimanje u trbuhu.
Naposljetku, jedno je istraživanje pokazalo da prekomjerna konzumacija alkohola može doprinijeti prejedanju stimulirajući živčane stanice u mozgu koje su inače povezane s povećanim apetitom, piše živim.
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Ako već dugo bezuspješno pokušavate izravnati svoj trbuh, dva moguća krivca za to su loša prehrana i nadimanje.
Nutricionistica Bonnie Taub-Dix dodaje i da zatvor može trbuh učiniti zaobljenim. U svakom slučaju, ako je ravan trbuh i dalje vaš cilj, obratite pažnju na ovih šest prehrambenih navika koje vas možda sprečavaju da ga ostvarite, piše živim.hr.
1. Nedovoljan unos vlakana
Ako svakodnevno ne unosite dovoljno vlakana, to bi moglo biti uzrokom nadimanja. A nedostatak vlakana u prehrani može dovesti i do zatvora ili drugih probavnih tegoba. Vlakna mogu poboljšati pokretljivost crijeva, te tako olakšati pražnjenje i smanjiti nadutost.
Doručak s vlaknima: Zobena kaša, tost s avokadom, tost od integralnog kruha s bademovim ili lješnjakovim maslacem, smoothie s bobičastim voćem...
2. Nedovoljan unos proteina
Preskačete li u svojoj prehrani proteine, to bi moglo uzrokovati nadutost i biti jedna od ključnih zapreka za postizanje ravnog trbuha. Proteini pomažu u održavanju ravnoteže tekućina u tijelu. Ako konzumirate previše jednostavnih ugljikohidrata i nedovoljno proteina, to može uzrokovati zadržavanje tekućine i nadimanje.
Preporučeni dnevni unos proteina je oko 0,8 g po kilogramu tjelesne težine: primjerice osoba težine 75 kilograma trebala bi unositi 60 g proteina dnevno.
Doručak s proteinima: Omlet s povrćem, Kajgana od tofua, Granola s jogurtom i voćem, palačinke od zobenih pahuljica, banane i šalice biljnog mlijeka.
3. Žvakanje žvakaćih guma, naročito onih bez šećera
Možda posežete za žvakaćom gumom kako biste se lakše oduprli napadaju gladi ili spriječili samog sebe da pretjerujete s grickanjem tijekom dana, no ta navika može biti uzrok nadutosti trbuha.
Kad žvačete žvakaću gumu, gutate zrak, a to može dovesti do nadimanja i osjećaja neugode u trbuhu. A kad je riječ o žvakaćim gumama bez šećera, one često sadrže šećerne alkohole koji mogu uzrokovati nadimanje, nelagodu u probavnom traktu, pa čak i proljev.
4. Pijenje na slamku
Učestalo pijenje na slamku može uzrokovati ozbiljno nadimanje. Stoga, ako želite ravan trbuh, odviknite se od slamki. Svaki put kad usišete piće kroz slamku, u crijeva uvlačite i zrak, a to se dodatno pogoršava ako je riječ o gaziranim pićima. Radije popijte svoje piće iz čaše ili iz boce, samo neka bude bez slamke.
5. Prekomjerno konzumiranje gaziranih pića
Nažalost, vaša navika da svaki dan popijete čašu cole ili tonik vode vjerojatno vas čini nadutim. Gazirana pića doslovno unose mjehuriće u crijeva, a to može izazvati osjećaj nadutosti. Ako se vrlo često osjećate naduto, možda gazirana pića ipak nisu pravi izbor za vas.
6. Prekomjerna konzumacija alkohola
Prekomjerna konzumacija alkohola može dovesti do nakupljanja trbušne masti i udaljiti vas od željenog cilja. Prekomjeran unos alkohola povezuje se s debljanjem i većim opsegom struka jer alkohol sadrži mnogo praznih kalorija.
A ne treba zanemariti ni namirnice koje često idu ruku pod ruku s alkoholom, poput slanih grickalica ili pržene hrane, a takva hrana također često izaziva nadimanje u trbuhu.
Naposljetku, jedno je istraživanje pokazalo da prekomjerna konzumacija alkohola može doprinijeti prejedanju stimulirajući živčane stanice u mozgu koje su inače povezane s povećanim apetitom, piše živim.
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12. svibanj 2024 04:34
