Category Archives: HEALTH
TRUTH ABOUT DIET
During many years of experience most of my interlocutors and clients do not know what does diet mean, why is it called that, that does not represent any avoidance or worse taking of food. In the following, we will clear up some misconceptions about diet.
Today’s health and fitness industry is based on the promotion of different diets, incredible innovations and inventions (some of them are justified, but most are not). Of course, profit is the most important thing of all these industries. There are basic guidelines that must be followed in order to achieve its objectives, they have been clearly and very simple. Each of their new correction gets a new name and get confuse us, it’s simple.
What is the truth about diet? It is based on:
Energy balance. It essentially represents the most essential thing that you lose or put on pounds. It represents the input of the amount of energy consumed and the amount thereof. It is expressed in calories Kcal. The point is to spend more calories than you consume and you will lose weight. Or enter more calories than you burn to gain weight (muscle mass or fat deposits).
Macronutrient balance. In case you’re not familiar with the term, a macronutrient dictionary defines as “any of the nutrients nutrition which are required in relatively large amounts: proteins, carbohydrates, fats, and minerals such as calcium, zinc, iron, magnesium and phosphorus. The main goal is: We want to get more muscle than fat and want to lose fat, not muscle. Pursuant to the order, we must not look at calories as only calories but also where it comes from. We have to look more at our listing of macronutrient. Increased intake of carbohydrates and fats may be part of a child but not protein intake can result in loss of muscle mass which is not good (there is a weakening of the muscles and a very difficult process to build desired muscle musculature). If you have a diet for losing weight daily protein intake should be from 1 g to 1.2 g per kilogram of body weight (this amount will preserve your muscle mass and also contribute to a sufficient intake of calories).
Choice of food. There is no food that is defined as a food for acquiring and losing weight. You can lose whatever fat you eat as long as regulate the input and maintain a state of negative energy balance. However, there are foods that due to its size, calories and macronutrient promote or not losing or gaining weight. Generally speaking, foods that are good for weight loss are small caloric value of a large volume (fruits, vegetables, whole grains, lean meat). This type of food has a lot of trace elements that are very important to restrict calories. Food that is not suitable for weight loss contains a high caloric value and small volume (candy, bacon, beverages, oil, butter, full-fat dairy products).
This is the point of each diet, it is important to listen to your body, to be moderate, apply the previous rules, allow yourself to occasionally enjoy your favorite foods that are not wished, of course, reward yourself if you followed the rules and achieve your target. Diet will be a lifestyle and not occasionally suddenly losing and regaining weight.
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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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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.
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