SD Dojavi
OSMRTNICE
PRETPLATA
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Debljina može dovesti do mnogih kroničnih bolesti, a održavanje idealne tjelesne mase jedna je od najboljih preventivnih mjera koju možemo napraviti za svoje zdravlje i dugovječnost. Stručnjaci kažu da je visceralna masnoća - masnoća koja se razvija oko trbuha ispod površine kože - daleko opasnija za naše zdravlje od „obične” debljine iz nekoliko razloga. Prvo, nastaje na prednjem dijelu tijela, na trbuhu, gdje stvara značajan pritisak na srce i druge vitalne organe. To pojedinca dovodi u opasnost od srčanih bolesti i moždanog udara. Drugo, ako se dugoročno zadrži, formirat će se masnoća oko organa i tkiva što otežava mršavljenje, a također povećava rizik od kroničnih bolesti, među njima i raka, piše Živim.

Ljude obično ne brine trbušna masnoća jer se u početku može „sakriti” u normalan indeks tjelesne mase i pružati lažni osjećaj zdravlja, a zapravo zdravlje može biti itekako ugroženo inzulinskom rezistencijom koja je najčešće prati. Stoga bi trbušnu (viscelarnu) debljinu trebalo smanjiti čim uočimo da se stvara šlauf oko trbuha i da ne možemo više zakopčati hlače. S godinama to može biti teže jer se metabolizam nakon 50. usporava, osobito kod žena, pa je poželjno, ako niste već prije, započeti s vježbanjem. Nutricionisti savjetuju i koje je namirnice poželjno uključiti u prehranu kako bi se spriječile masne naslage na trbuhu.

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1. Kim

Dosljedna i dugotrajna uporaba kima može pomoći u smanjenju masnih naslaga u cijelom tijelu reguliranjem inzulina jer kada stanice apsorbiraju previše glukoze, tijelo ga pretvara u masnoću. Dobre razine inzulina spriječit će taloženje masti u području trbuha. Mučite li se sa suvišnim kilogramima, mogla bi vas razveseliti vijest kako su znanstvenici s iranskog Instituta medicinskih nauka Shahid Sadoughi došli do spoznaje da ljudi koji dnevno pojedu oko jedne čajne žličice mljevenog kima čak tri puta brže gube na težini od ljudi koji su na dijeti, ali ne konzumiraju taj začin.

2. Zob

Ako tražite sjajan način da smanjite visceralnu masnoću, jedite zobenu kašu. Prepuna je vlakana koje će pomoći mršavljenju. Ako možete naći brašno od zelene banane dodajte ga smoothieju, zobenoj kaši ili čak u kavu, jer je jedno od najbogatijih izvora škroba otpornog na prebiotike u crijevima, a uz to, dokazano pomaže stanicama da reagiraju na inzulin, što u konačnici pomaže spriječiti skladištenje masti oko struka.

3. Bijeli grah

Bilo da ga dodajete u salatu ili stavljate u juhu za dodane proteine, grah bijeli lupin (bijela lupina, lat. lupinus albus) jednostavan je i ukusan način za smanjenje opasne visceralne masti. Sadrži mnogo prebiotičkih vlakana i visok udio proteina koji je ne povećavaju razinu šećera u krvi, što zauzvrat pomaže u smanjenju skladištenja masti i sprječavanju debljanja oko struka. Sušeni lupini grah također se može mljeti kako bi se napravilo brašno bogato proteinima i vlaknima.

4. Fermentirana hrana

Bilo da uživate u kiselom kupusu kao prilogu ili prelijevate rižu kimchijem, fermentirana hrana (jogurt, kefir, kimchi i kiseli kupus) pomaže smanjenju visceralne masne mase. I neke su studije povezale povećanje korisnih crijevnih bakterija sa smanjenjem trbušne debljine.

5. Masna riba

Riba bogata omega-3 masnim kiselinama, poznato je, donosi mnoge zdravstvene koristi zdravlju srca i krvnih žila, ali također pomaže da skinemo i opasnu visceralnu masnoću. Osim omega-3 značajan doprinos daje i vitamin D. Naime, s višim visceralnim mastima povezane su niske razine vitamina D i omega-3.

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6. Tamno lisnato povrće

Špinat, kelj, raštika i drugo lisnato zeleno povrće odlične su namirnice koje pomažu smanjiti trbušnu debljinu. Dobri su izvori kalcija i minerala za koje se pokazalo da smanjuju hormone odgovorne za skladištenje masti kod prekomjerne težine i pretilosti, piše Živim. 

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Debljina može dovesti do mnogih kroničnih bolesti, a održavanje idealne tjelesne mase jedna je od najboljih preventivnih mjera koju možemo napraviti za svoje zdravlje i dugovječnost. Stručnjaci kažu da je visceralna masnoća - masnoća koja se razvija oko trbuha ispod površine kože - daleko opasnija za naše zdravlje od „obične” debljine iz nekoliko razloga. Prvo, nastaje na prednjem dijelu tijela, na trbuhu, gdje stvara značajan pritisak na srce i druge vitalne organe. To pojedinca dovodi u opasnost od srčanih bolesti i moždanog udara. Drugo, ako se dugoročno zadrži, formirat će se masnoća oko organa i tkiva što otežava mršavljenje, a također povećava rizik od kroničnih bolesti, među njima i raka, piše Živim.

Ljude obično ne brine trbušna masnoća jer se u početku može „sakriti” u normalan indeks tjelesne mase i pružati lažni osjećaj zdravlja, a zapravo zdravlje može biti itekako ugroženo inzulinskom rezistencijom koja je najčešće prati. Stoga bi trbušnu (viscelarnu) debljinu trebalo smanjiti čim uočimo da se stvara šlauf oko trbuha i da ne možemo više zakopčati hlače. S godinama to može biti teže jer se metabolizam nakon 50. usporava, osobito kod žena, pa je poželjno, ako niste već prije, započeti s vježbanjem. Nutricionisti savjetuju i koje je namirnice poželjno uključiti u prehranu kako bi se spriječile masne naslage na trbuhu.

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1. Kim

Dosljedna i dugotrajna uporaba kima može pomoći u smanjenju masnih naslaga u cijelom tijelu reguliranjem inzulina jer kada stanice apsorbiraju previše glukoze, tijelo ga pretvara u masnoću. Dobre razine inzulina spriječit će taloženje masti u području trbuha. Mučite li se sa suvišnim kilogramima, mogla bi vas razveseliti vijest kako su znanstvenici s iranskog Instituta medicinskih nauka Shahid Sadoughi došli do spoznaje da ljudi koji dnevno pojedu oko jedne čajne žličice mljevenog kima čak tri puta brže gube na težini od ljudi koji su na dijeti, ali ne konzumiraju taj začin.

2. Zob

Ako tražite sjajan način da smanjite visceralnu masnoću, jedite zobenu kašu. Prepuna je vlakana koje će pomoći mršavljenju. Ako možete naći brašno od zelene banane dodajte ga smoothieju, zobenoj kaši ili čak u kavu, jer je jedno od najbogatijih izvora škroba otpornog na prebiotike u crijevima, a uz to, dokazano pomaže stanicama da reagiraju na inzulin, što u konačnici pomaže spriječiti skladištenje masti oko struka.

3. Bijeli grah

Bilo da ga dodajete u salatu ili stavljate u juhu za dodane proteine, grah bijeli lupin (bijela lupina, lat. lupinus albus) jednostavan je i ukusan način za smanjenje opasne visceralne masti. Sadrži mnogo prebiotičkih vlakana i visok udio proteina koji je ne povećavaju razinu šećera u krvi, što zauzvrat pomaže u smanjenju skladištenja masti i sprječavanju debljanja oko struka. Sušeni lupini grah također se može mljeti kako bi se napravilo brašno bogato proteinima i vlaknima.

4. Fermentirana hrana

Bilo da uživate u kiselom kupusu kao prilogu ili prelijevate rižu kimchijem, fermentirana hrana (jogurt, kefir, kimchi i kiseli kupus) pomaže smanjenju visceralne masne mase. I neke su studije povezale povećanje korisnih crijevnih bakterija sa smanjenjem trbušne debljine.

5. Masna riba

Riba bogata omega-3 masnim kiselinama, poznato je, donosi mnoge zdravstvene koristi zdravlju srca i krvnih žila, ali također pomaže da skinemo i opasnu visceralnu masnoću. Osim omega-3 značajan doprinos daje i vitamin D. Naime, s višim visceralnim mastima povezane su niske razine vitamina D i omega-3.

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6. Tamno lisnato povrće

Špinat, kelj, raštika i drugo lisnato zeleno povrće odlične su namirnice koje pomažu smanjiti trbušnu debljinu. Dobri su izvori kalcija i minerala za koje se pokazalo da smanjuju hormone odgovorne za skladištenje masti kod prekomjerne težine i pretilosti, piše Živim. 

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ZdravljeBEZ NJIH NIŠTA

Šest najboljih namirnica za smanjenje masnoće na trbuhu nakon 50-e, na popisu je i začin koji najbrže topi kile

Piše Suzana Ciboci/Živim
12. kolovoza 2022. - 10:21
23061992
PREMIUM
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Debljina može dovesti do mnogih kroničnih bolesti, a održavanje idealne tjelesne mase jedna je od najboljih preventivnih mjera koju možemo napraviti za svoje zdravlje i dugovječnost. Stručnjaci kažu da je visceralna masnoća - masnoća koja se razvija oko trbuha ispod površine kože - daleko opasnija za naše zdravlje od „obične” debljine iz nekoliko razloga. Prvo, nastaje na prednjem dijelu tijela, na trbuhu, gdje stvara značajan pritisak na srce i druge vitalne organe. To pojedinca dovodi u opasnost od srčanih bolesti i moždanog udara. Drugo, ako se dugoročno zadrži, formirat će se masnoća oko organa i tkiva što otežava mršavljenje, a također povećava rizik od kroničnih bolesti, među njima i raka, piše Živim.

Ljude obično ne brine trbušna masnoća jer se u p...

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