{"id":77319,"date":"2021-10-18T00:46:14","date_gmt":"2021-10-17T23:46:14","guid":{"rendered":"https:\/\/radioljubuski.ba\/?p=77319"},"modified":"2021-10-18T00:46:15","modified_gmt":"2021-10-17T23:46:15","slug":"kako-se-zauvijek-rijesiti-sala-na-trbuhu-nutricionistica-i-lijecnica-otkrivaju-osam-trikova-prilicno-su-jednostavni","status":"publish","type":"post","link":"https:\/\/radioljubuski.ba\/index.php\/2021\/10\/18\/kako-se-zauvijek-rijesiti-sala-na-trbuhu-nutricionistica-i-lijecnica-otkrivaju-osam-trikova-prilicno-su-jednostavni\/","title":{"rendered":"Kako se zauvijek rije\u0161iti sala na trbuhu? Nutricionistica i lije\u010dnica otkrivaju osam trikova, prili\u010dno su jednostavni"},"content":{"rendered":"\n

Pandemija je ve\u0107ini ljudi pove\u0107ala broj na vagi, i to je sasvim normalno. \u017divot nam se svodio na ostanak kod ku\u0107e, a rezultat toga je smanjeno kretanje i debljanje. Me\u0111utim, pandemija se sti\u0161ava pa je vrijeme da se pozabavite svojim tijelom. Mnogima je najve\u0107a boljka salo na trbuhu, no uz nekoliko jednostavnih koraka mo\u017eete se rije\u0161iti i njega.<\/p>\n\n\n\n

– Bez obzira na va\u0161u te\u017einu, znamo da masno\u0107e na trbuhu pove\u0107avaju rizik od inzulinske rezistencije i dijabetesa tipa 2, kardiovaskularnih bolesti, mo\u017edanog udara pa \u010dak i raka debelog crijeva – obja\u0161njava dr. med. Yasmin Akhunji, internistica i specijalistica za \u0161titnja\u010du, prenosi \u017divim.hr.<\/a><\/p>\n\n\n\n

Masno\u0107a na trbuhu tako\u0111er je faktor rizika za “metaboli\u010dki sindrom”, koji uklju\u010duje stanja poput visokog krvnog tlaka, \u0161e\u0107era u krvi i kolesterola, \u010dak i ako ste mlada osoba.<\/p>\n\n\n\n

PROVJERITE UNOS PROTEINA, VLAKANA I ZDRAVIH MASTI<\/h2>\n\n\n\n

Najbolji na\u010din za gubljenje masno\u0107e na trbuhu je smanjenje unosa prera\u0111ene hrane, osobito rafiniranih ugljikohidrata i \u0161e\u0107era. To ne zna\u010di da nikada ne biste trebali jesti one stvari u kojima u\u017eivate, ali istra\u017eivanje objavljeno u Journal of Nutrition pokazuje da smanjeni unos ugljikohidrata, \u010dak i vi\u0161e nego smanjeni unos masti, dovodi do gubitka sala. U svoju prehranu dodajte vi\u0161e bjelan\u010devina, cjelovitih \u017eitarica i zdravih masti.<\/p>\n\n\n\n

Isto tako, osobito je va\u017eno pove\u0107ati unos vlakana.<\/p>\n\n\n\n

– To je osobito va\u017eno za odr\u017eavanje zdrave tjelesne te\u017eine, smanjenje rizika od kroni\u010dnih bolesti i problema s probavnim sustavom. Vlakna, osobito prebioti\u010dka, s vremenom mogu pomo\u0107i u optimiziranju biolo\u0161kog okoli\u0161a u va\u0161em gastrointestinalnom traktu, osiguravaju\u0107i gorivo za probiotike va\u0161eg tijela da pre\u017eive i napreduju – ka\u017ee Jaclyn London, nutricionistica i registrirana dijeteti\u010darka Weight Watchers-a.<\/p>\n\n\n\n

Neka se va\u0161a prehrana temelji na povr\u0107u, vo\u0107u i integralnim \u017eitaricama.<\/p>\n\n\n\n

SMANJITE UNOS ALKOHOLA<\/h2>\n\n\n\n

Ako svaki dan tijekom ili nakon obroka unesete neko alkoholno pi\u0107e, mo\u017eda je vrijeme da promijenite tu naviku. Naime, previ\u0161e alkohola povezano je s masno\u0107om na trbuhu.<\/p>\n\n\n\n

To ne zna\u010di da ne biste trebali popiti pi\u0107e da biste proslavili ne\u0161to ili da nikada ne biste trebali popiti \u010da\u0161u vina uz ve\u010deru. Me\u0111utim, kad s vremena na vrijeme i odlu\u010dite popiti, zadr\u017eite se na maksimalno dvije \u010da\u0161e.<\/p>\n\n\n\n

JEDITE \u010cE\u0160\u0106E<\/h2>\n\n\n\n

Kako bi va\u0161 metabolizam radio, London predla\u017ee da jedete dosljedno, svaka tri do \u010detiri sata i da ne preska\u010dete obroke.<\/p>\n\n\n\n

– Obroci i me\u0111uobroci trebaju biti redoviti. Me\u0111uobroci bi trebali biti bogati proteinima i vlaknima, unosite orahe i sjemenke, tako da zapravo budete siti izme\u0111u obroka – ka\u017ee London.<\/p>\n\n\n\n

Postoje neka opre\u010dna istra\u017eivanja o tome doprinosi li konzumiranje manjih, \u010de\u0161\u0107ih obroka gubitku te\u017eine ili ne, ali London tvrdi da je dosljednost klju\u010dna. Zadr\u017eat \u0107e vas u zdravoj rutini i sprije\u010dit \u0107e ve\u010dernje prejedanje.<\/p>\n\n\n\n

PIJTE PUNO VODE<\/h2>\n\n\n\n

Adekvatna hidratacija uvijek \u0107e biti va\u017ena za va\u0161e zdravlje.<\/p>\n\n\n\n

– Iako nema izravne veze izme\u0111u vode i gubitka te\u017eine, pravilna hidratacija poma\u017ee vam da ostanete budni, puni energije i poma\u017ee vam da tijelo bolje funkcionira – rekla London.<\/p>\n\n\n\n

Ne postoji jedan op\u0107i “cilj hidratacije” za svakoga jer su tijelo i te\u017eina svake osobe razli\u010diti. Za ve\u0107inu ljudi London predla\u017ee izme\u0111u devet i dvanaest \u010da\u0161a vode dnevno. Ako vje\u017ebate, dodajte dvije do tri \u010da\u0161e vode. Konzumiranje vi\u0161e vo\u0107a i povr\u0107a ispunjenog vodom tako\u0111er \u0107e vam pomo\u0107i da ostanete hidriraniji.<\/p>\n\n\n\n

PLANIRAJTE OBROKE<\/h2>\n\n\n\n

Priprema obroka slu\u017ei ne samo da budete organizirani nego da i jedete obroke koji \u0107e vas nahraniti i opskrbiti potrebnim makronutrijentima. Ako niste netko tko \u017eeli jesti isto svaki dan, ovo je najbolja opcija za vas.<\/p>\n\n\n\n

– Odredite nekoliko obroka za koje znate da ih mo\u017eete skuhati \u010dak i kad ste umorni, pod stresom ili ste preoptere\u0107eni – obja\u0161njava London. Opskrbite svoju ostavu i hladnjak namirnicama i sastojcima koji \u0107e vam pomo\u0107i da se dr\u017eite plana.<\/p>\n\n\n\n

PRAKTICIRAJTE SVJESNO JEDENJE<\/h2>\n\n\n\n

Dok razmi\u0161ljate o pripremi obroka, primijenite isti promi\u0161ljeni pristup dok jedete. Iako cilj svjesne prehrane nije mr\u0161avljenje ili skidanje masno\u0107a, studija iz 2017. pokazala je da je to zdraviji na\u010din u\u017eivanja u obrocima, a povezan je i s odr\u017eavanjem zdrave te\u017eine. To je uglavnom zato \u0161to usporavate, slu\u0161ate znakove gladi i namjerno se odlu\u010dujete za hranu.<\/p>\n\n\n\n

– Udahnite nekoliko puta prije prvog zalogaja svakog obroka. Jedite polako i bez ometanja te pratite svoje tijelo dok jedete – ka\u017ee dr. Akhunji. Ova navika mo\u017eda ne\u0107e donijeti gubitak masno\u0107e na trbuhu, ali \u0107e pozitivno utjecati na va\u0161u probavu i mentalno stanje.<\/p>\n\n\n\n

REDOVITO VJE\u017dBAJTE I KVALITETNO SPAVAJTE<\/h2>\n\n\n\n

Vje\u017ebanje je va\u017ean faktoru u gubitku masno\u0107e na trbuhu, ali ne morate vje\u017ebati samo trbu\u0161njake kako biste izgubili masno\u0107e u podru\u010dju trbuha. Prona\u0111ite svoj oblik vje\u017ebanja i dr\u017eite ga se.<\/p>\n\n\n\n

– Va\u017eno je uklju\u010diti mje\u0161avinu kardio treninga i treninga snaga u svoj repertoar, kako zbog dobrobiti tjelesne aktivnosti tako i zbog odr\u017eavanja kvalitetnog sna – isti\u010de London.<\/p>\n\n\n\n

Spavanje je tako\u0111er va\u017enije nego \u0161to mislite za upravljanje tjelesnom te\u017einom i smanjenje rizika od sr\u010danih bolesti, dodaje London.<\/p>\n\n\n\n

– Promjene u va\u0161im obrascima spavanja tako\u0111er mogu biti povezane s hormonalnim promjenama pa postupno pove\u0107anje razine va\u0161e aktivnosti mje\u0161avinom treninga snage i kardio vje\u017ebi mo\u017ee vam pomo\u0107i da izgradite \u010distu tjelesnu masu, \u0161to \u0107e vam pomo\u0107i da sagorite vi\u0161e energije u mirovanju i pobolj\u0161ate kvalitetu sna – ka\u017ee London.<\/p>\n\n\n\n

UPRAVLJATE STRESOM<\/h2>\n\n\n\n

Nije nikakva tajna da stres mo\u017ee utjecati na odabir stvari koje jedemo, stoga je odr\u017eavanje niske razine stresa prioritet za zdravo upravljanje te\u017einom. Hormoni stresa, kao \u0161to je kortizol, mogu pridonijeti stvaranju masno\u0107e na trbuhu.<\/p>\n\n\n\n

– Kad je hormon kortizol kroni\u010dno povi\u0161en, mogli bismo primijetiti poreme\u0107aj sna, pove\u0107anje tjelesne te\u017eine, mi\u0161i\u0107nu slabost, promjene raspolo\u017eenja,, tjeskobu i umor – obja\u0161njava dr. Akhunji.<\/p>\n\n\n\n

Dobra vijest je da vam sve gore navedeno mo\u017ee pomo\u0107i i u uravnote\u017eenju razine kortizola i odr\u017eavanju hormona \u0161titnja\u010de.<\/p>\n\n\n\n

PI\u0160E <\/strong>ANA DUKI\u0106\/ \u017dIVIM.HR<\/p>\n","protected":false},"excerpt":{"rendered":"

Pandemija je ve\u0107ini ljudi pove\u0107ala broj na vagi, i to je sasvim normalno. \u017divot nam se svodio na ostanak kod ku\u0107e, a rezultat toga je smanjeno kretanje i debljanje. Me\u0111utim, pandemija se sti\u0161ava pa je vrijeme da se pozabavite svojim tijelom. Mnogima je najve\u0107a boljka salo na trbuhu, no uz nekoliko jednostavnih koraka mo\u017eete se […]<\/p>\n","protected":false},"author":2,"featured_media":77320,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"h5ap_radio_sources":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-77319","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bihiregija"],"yoast_head":"\nKako se zauvijek rije\u0161iti sala na trbuhu? 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