Monthly Archives: September 2015
ISTINA O DIJETI
Moje dugogodišnje iskustvo pokazalo je da većina mojih sagovornika i klijenata ne zna šta zapravo znači DIJETA ( zašto se tako zove ), da ne predstavlja nikakvo izbegavanje ili još gore ne uzimanje hrane. U narednom tekstu ćemo razjasniti neke zablude o dijeti.
Današnja health i fitness industrija se zasniva na promovisanju raznih dijeta, neverovatnim inovacijama i pronalascima ( neke su opravdane ali većina nije ) . Naravno dobit je najbitnija stvar svih tih industrija. Postoje osnovne smernice kojih se trebate pridržavati kako bi ostavrili svoje ciljeve, oni su jasno precizirani i veoma prosti. Svako njihovo novo korigovanje dobija neki novi naziv pa se zbunjujemo njihovim novim imenima, jednostavo je.
Koja je istina o dijeti?
Ona se zasniva na:
Energetskom balansu. On u suštini predstavlja najbitniju stvar da li gubite ili dobijate kilograme. Predstavlja unetu količinu energije i potrošenu količinu iste. Izražava se u kalorijama Kcal. Poenta je da potrošite više kalorija nego što unosite i tako ćete smršati , izgubiti kilograme. Ili unesete više kalorija nego što trošite kako bi dobili na težini ( mišićnoj masi ili masnim naslagama ).
Makronutrient balansu. U slučaju da niste upoznati sa terminom, Rečnik definiše makronutrient kao “bilo koji od hranljivih sastojaka ishrane koji su potrebni u relativno velikim količinama: protein, ugljeni hidrati, masti i minerali kao što su kalcijum, cink, gvožđe, magnezijum i fosfor. Osnovni cilj je: Želimo da dobijemo više mišića nego masti i želimo da izgubimo masti, a ne mišiće. Shodno cilju, ne smemo da posmatramo kaloriju kao samo kaloriju već i odakle ona dolazi. Moramo da pazimo više na naš unos makronutritijenata. Smanjeno uzimanje ugljenih hidrata i masti može biti deo dijete ali ne uzimanje proteina može imati za posledicu gubitak mišićne mase što nikako nije dobro ( dolazi do slabljenja muskulature i veoma teškog procesa do izgradnje željene mišicne muskulature ). Ako ste na režimu dijete za gubljenje kilograma dnevni unos proteina treba da bude od 1g do 1.2 g po kilogramu telesne težine ( ta količina će sačuvati vašu mišićnu masu a ujedno i doprineti i dovoljnom unosu kalorija ).
Izboru hrane. Ne postoji hrana koja se definiše kao hrana za dobijanje i gubljenje težine. Možete gubiti masti šta god jedete dok god regulišete unos i održavate stanje negativnog energetskog balansa. Međutim, postoje namirnice koje zbog svog obima, kalorija i makronutritijenata pospešuju ili ne gubljenju ili dobijanju kilograma. Generalno govoreći namirnice koje su dobre za mršavljenje su male kaloriske vrednosti a velikog obima, volumena ( voće, povrće, celo zrnevlje, belo meso ). Ova vrsta hrane poseduje i puno mikroelemenata koji su jako značajni za restrikciju kalorija. Hrana koja nije pogodna za mršavljenje sadrži visoku kalorisku vrednost i mali volumen ( slatkiši, slanina, pića , ulje, puter, punomasni mlečni proizvodi ).
Ovo je poenta svake dijete, bitno je da slušate vaš organizam, budete umereni, primenite predhodna pravila, dozvolite sebi da povremeno uživate u omiljeni namirnicama koje nisu poželje, naravno nagradite sebe ukoliko ste poštovali zadata pravila i postigli cilj. Dijeta će vam biti stil života a ne povremeno naglo gubljenje i ponovno dobijanja kilograma.
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V EUROPEAN FITNESS CONGRESS
U organizaciji Saveza za rekreaciju i fitnes Srbije, 25. septembra 2015. godine, u hotelu Crowne plaza na Novom Beogradu, Vladimira Popovića 10, održaće se V Evropski fitness kongres.
Svi prijavljeni će, uz prisustvo renomiranih gostiju i predavača iz zemlje i inostranstva, moći da saznaju mnoštvo aktuelnosti iz sveta fitnesa.
Za sve učesnike obezbeđen je simultani prevod po najvišim standardima.
Kotizacija po učesniku je 5 000 din. Uplatom kotizacije polaznik stiče pravo na prisustvo svim predavanjima, materijal za učešće na kongresu, ručak, kafu i osveženje tokom pauza, CD sa prezentacijama predavanja, sertifikat o učešću na kongresu.
Prijave i dodatne informacije na telefon +381 11 311 56 48 ili na mejl office@srfs.org.rs.
U prilogu možete videti program kongresa sa dodatnim informacijama: V Европски фитнес конгрес
Organized by the Association for Recreation and Fitness Serbia, 25 September 2015, at the Crowne Plaza in Novi Beograd, Vladimira Popovića 10, will be held V European congress of fitness.
All applicants will, in the presence of renowned guests and speakers from home and abroad, be able to find a multitude of news from the world of fitness.
For all participants simultaneous interpretation is provided by the highest standards.
The fee per participant is 5 000 dinars ( around 45 euro ). By paying the registration fee the student acquires the right to the presence of all sessions, materials for participation in the congress, lunch, coffee and refreshments during breaks, CD with presentations of lectures, a certificate of participation at the congress.
Registration and additional information by phone +381 11 311 56 48 or email office@srfs.org.rs.
Enclosed you can see congress program with additional information: V Европски фитнес конгрес
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BLOATING – what you should or shouldn’t eat
We are often in a situation that we feel bloating in the stomach. We wonder what the causes of this and what is best to eat in order to avoid this unpleasant phenomenon. We will give some guidance and suggestions on how to solve this problem.
When we feel bloating often we take any sparkling drink to alleviate this phenomenon, here’s why it’s not good. Carbonated drinks releasing carbon dioxide which makes flatulence even stronger. Also taking salty foods cause water retention in the body. There are many other foods that cause bloating in the stomach but also more importantly, there are foods that make them reduce the sense of full of stomach. Now let’s look at what the foods that encourage or regulate bloating.
what we shouldn’t eat
Milk produce. Cheese, yogurt, ice cream can cause bloating. Almond, coconut or rise take if you are intolerant to lactose (try to avoid soy).
Fruits and Vegetables. Some fruits and vegetables, including apples, pears, bananas, raisins, asparagus, potatoes, cabbage, broccoli and lentils contain complex sugars and starches that are heavily degradable. It is obvious that this is not the food you want to avoid so it’s best to cook these foods to boost their rapid decomposition and digestion in the body, it also reducing the portions.
Beans. It contains sugar oligosaccharide, which is not easily digestible for our body, so that when it reaches the colon, activates the bacteria that causes bloating. Immersion beans proven to reduce the amount of oligosaccharides which does not diminish the nutritional value of the beans.
Chewing gum. When you chew comes to swallowing air, which will cause stomach bloating. It is even worse if you opt for sugarless gum because it often contains sorbitol and xylitol, which is fermented by bacteria in the intestines and cause further bloating.
Fatty foods. Fat slows digestion, prolonging the food fermentation time – makes it longer.
Artificial sweeteners. Artificial sweeteners such as sorbitol are not good for the digestive process. In addition to juices, candies and chewing gums can often be found in low calories food.
Spicy food. It stimulates the release of stomach acid.
what we should eat
Cranberry is a natural diuretic so it will help in removing excess fluid in the body.
Ginger is one of the most common anti-inflammatories.
Green tea is also responsible for speeding up your metabolism.
Cucumber will reduce swelling and bloating of the stomach.
Whole grains (excluding those that contain gluten) in themselves have a high percentage of fiber.
Apple cider vinegar has a high percentage of minerals and potassium that help in cell clean but also have a role in the breakdown of food.
Coconut water has a high percentage of potassium that will help in expelling sodium from the body, thereby reducing bloating.
Pineapple contains bromelain, an enzyme that accelerates the process of digestion.
health & fitness 