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– στρατηγική της στιγμής, τις
δίαιτες “καύσης λίπους” ή “εξαιρετικά χαμηλών θερμίδων”.
Αλλά αν είστε έτοιμοι να χάσετε βάρος – ή τουλάχιστον να ενισχύσετε τη γενική σας υγεία –
υπάρχουν στην πραγματικότητα αρκετές αποτελεσματικές, επιστημονικά τεκμηριωμένες και
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Ας δούμε μερικές από αυτές.
Τρώτε πρωινό
Το να τρώτε πρωινό είναι ένα παλιό αλλά καλό πράγμα όταν πρόκειται για την
απώλεια βάρους, αφού είναι από καιρό γνωστό ότι σας βοηθά να τρώτε λιγότερο αργότερα μέσα στην ημέρα και να αισθάνεστε πιο ικανοποιημένοι την ώρα του γεύματός σας.
Έρευνα που δημοσιεύθηκε στο περιοδικό Obesity πέρυσι διαπίστωσε ότι η κατανάλωση ενός υγιεινού
πρωινού μπορεί να σας βοηθήσει να
χάσετε βάρος και να αποφύγετε την υπερκατανάλωση τροφής αργότερα μέσα στην ημέρα.
Διαπίστωσαν επίσης ότι οι άνθρωποι
που έτρωγαν πρωινό, αλλά παρέλειπαν το πρωινό,
ήταν πιο πιθανό να πάρουν βάρος κατά τη διάρκεια της μελέτης.
“Σε γενικές γραμμές, οι μελέτες δείχνουν ότι η παράλειψη του πρωινού και η κατανάλωση μεσημεριανού και βραδινού γεύματος αργότερα μέσα στην ημέρα μπορεί να οδηγήσει σε αύξηση του σωματικού βάρους”,
λέει η Giada DiPentima, M.D., γαστρεντερολόγος στην
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Τι κάνει λοιπόν στην πραγματικότητα η κατανάλωση πρωινού; Το πρωινό μπορεί να βοηθήσει στη
ρύθμιση της όρεξής σας, η οποία με τη σειρά της μπορεί να σας βοηθήσει να τρώτε λιγότερο αργότερα.
Αν δεν έχετε καταναλώσει καμία από τις ομάδες τροφίμων -δηλαδή πρωτεΐνες, φυτικές ίνες και λιπαρά- που πρέπει να έχει ένα πρωινό,
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“Είναι γνωστό ότι η μη κατανάλωση πρωινού μπορεί να επηρεάσει το μεταβολισμό σας και να σας δυσκολέψει να ελέγξετε το βάρος σας”, λέει ο David Levitsky, M.D., γαστρεντερολόγος στο The Center for Gastrointestinal Wellness στη Νέα Υόρκη.
Τι είδους τρόφιμα πρέπει
να τρώτε για πρωινό; “Η κατανάλωση ενός υγιεινού πρωινού είναι μια καλή ιδέα”, λέει ο Δρ DiPentima.
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Άλλες υγιεινές τάσεις που ήρθαν και έφυγαν όλα αυτά τα χρόνια περιλαμβάνουν τη
διαλείπουσα νηστεία, την πρωτογενή διατροφή και την πιο πρόσφατη – και ίσως πιο πολυσυζητημένη
– στρατηγική της στιγμής, τις
δίαιτες “καύσης λίπους” ή “εξαιρετικά χαμηλών θερμίδων”.
Αλλά αν είστε έτοιμοι να χάσετε βάρος – ή τουλάχιστον να ενισχύσετε τη γενική σας υγεία –
υπάρχουν στην πραγματικότητα αρκετές αποτελεσματικές, επιστημονικά τεκμηριωμένες και
εγκεκριμένες από ειδικούς στρατηγικές απώλειας βάρους που μπορούν
να σας βοηθήσουν στο ταξίδι σας.
Ας δούμε μερικές από αυτές.
Τρώτε πρωινό
Το να τρώτε πρωινό είναι ένα παλιό αλλά καλό πράγμα όταν πρόκειται για την
απώλεια βάρους, αφού είναι από καιρό γνωστό ότι σας βοηθά να τρώτε λιγότερο αργότερα μέσα στην ημέρα και να αισθάνεστε πιο ικανοποιημένοι την ώρα του γεύματός σας.
Έρευνα που δημοσιεύθηκε στο περιοδικό Obesity πέρυσι διαπίστωσε ότι η κατανάλωση ενός υγιεινού
πρωινού μπορεί να σας βοηθήσει να
χάσετε βάρος και να αποφύγετε την υπερκατανάλωση τροφής αργότερα μέσα στην ημέρα.
Διαπίστωσαν επίσης ότι οι άνθρωποι
που έτρωγαν πρωινό, αλλά παρέλειπαν το πρωινό,
ήταν πιο πιθανό να πάρουν βάρος κατά τη διάρκεια της μελέτης.
“Σε γενικές γραμμές, οι μελέτες δείχνουν ότι η παράλειψη του πρωινού και η κατανάλωση μεσημεριανού και βραδινού γεύματος αργότερα μέσα στην ημέρα μπορεί να οδηγήσει σε αύξηση του σωματικού βάρους”,
λέει η Giada DiPentima, M.D., γαστρεντερολόγος στην
Cleveland Clinic. “Επειδή το πρωινό είναι το πιο κρίσιμο γεύμα της ημέρας, η κατανάλωσή του συμβάλλει στην αποφυγή αυτού του φαινομένου, το οποίο αποτελεί βασική ιδέα όσον αφορά τη διαχείριση του βάρους και τη συνολική υγεία”.
Τι κάνει λοιπόν στην πραγματικότητα η κατανάλωση πρωινού; Το πρωινό μπορεί να βοηθήσει στη
ρύθμιση της όρεξής σας, η οποία με τη σειρά της μπορεί να σας βοηθήσει να τρώτε λιγότερο αργότερα.
Αν δεν έχετε καταναλώσει καμία από τις ομάδες τροφίμων -δηλαδή πρωτεΐνες, φυτικές ίνες και λιπαρά- που πρέπει να έχει ένα πρωινό,
είναι πιθανό να νιώσετε πείνα και να βρεθείτε να
πιάνετε τα μπισκότα αργότερα.
“Είναι γνωστό ότι η μη κατανάλωση πρωινού μπορεί να επηρεάσει το μεταβολισμό σας και να σας δυσκολέψει να ελέγξετε το βάρος σας”, λέει ο David Levitsky, M.D., γαστρεντερολόγος στο The Center for Gastrointestinal Wellness στη Νέα Υόρκη.
Τι είδους τρόφιμα πρέπει
να τρώτε για πρωινό; “Η κατανάλωση ενός υγιεινού πρωινού είναι μια καλή ιδέα”, λέει ο Δρ DiPentima.
“Ένα υγιεινό πρωινό θα μπορούσε να περιλαμβάνει αυγά, τοστ ολικής άλεσης, φρούτα, γάλα χωρίς γάλα, αβοκάντο και δημητριακά ολικής άλεσης”.
Επενδύστε σε ένα ελλειπτικό μηχάνημα
Αν γυμνάζεστε εδώ και χρόνια
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