śr, 22 lipca 2015

Wakacje, upały, odpowiednia dieta i wymarzona sylwetka

Żyj zdrowo. Blog Marii Fall-Ławryniuk
Wakacje, upały, odpowiednia dieta i wymarzona sylwetka Fot. freeimages.com

Po długich, chłodnych miesiącach, wszyscy marzymy o ciepłych i upalnych dniach, a kiedy one nadchodzą okazuje się, że również ciężko jest znieść nam ponad 30-stopniowe upały. W tak wysokich temperaturach każda aktywność fizyczna i czynność ruchowa wiąże się z ogromnym wysiłkiem, czujemy się ociężali, szybko się męczymy, brak nam werwy i energii.

Dietetycy radzą, aby w upalne dni stosować dietę niskokaloryczną, bogatą w świeże owoce i warzywa, bowiem lekkie posiłki – takie jak sałatki, surówki, chłodniki, doskonale zaspokajają głód, nie obciążają żołądka i witalności organizmu, a przy okazji gaszą pragnienie i dają uczucie sytości, oczywiście w przypadku, gdy nie planujemy nadmiernej aktywności fizycznej. No i oczywiście dużo wody, bowiem upały wywołują zwiększoną potliwość, pozbawiając nas drogocennych mikroelementów niezbędnych do prawidłowego funkcjonowania organizmu, które musimy uzupełniać pijąc wodę mineralną. Należy pamiętać, szczególnie latem, iż woda spełnia w organizmie wiele ważnych funkcji, u dorosłego człowieka zawartość jej wynosi zazwyczaj około 60 proc. składu ciała, u niemowląt nawet 80 proc., zaś dzienne zapotrzebowanie naszego ustroju na wodę to około 2,5 litra.

 

Woda oczyszcza krew z toksyn, wspomaga pracę nerek, ułatwia trawienie, wchłanianie i transport substancji odżywczych oraz tlenu, bierze udział w procesie wydzielania hormonów, chroni stawy i narządy wewnętrzne, reguluje temperaturę ciała, nie dopuszczając do przegrzania, nawilża oczy, płuca i skórę. Bez wody wątroba nie pozbywa się toksyn, co może prowadzić do zatrucia organizmu, nerki zagęszczają mocz, co może skończyć się kamicą. Niedobór wody naraża nas na urazy stawów, bo zmniejsza się ilość żelu wypełniającego kaletki maziowe.

A zatem jak sobie radzić w upały? Żywieniowcy podpowiadają, iż w czasie wysokich temperatur, gdy organizm traci duże ilości wody pomocne stają się ... banany! W 100g zawiera aż 70g wody i pomaga skutecznie ugasić pragnienie, a także spowalnia jej ubytek z naszego ustroju. Dotychczas banany znane były jako energetyczne wspomagacze dla sportów, czy jako poprawiające nastrój owoce bogate w węglowodany, minerały, witaminy i antyoksydanty, a dietetycy zalecają ich spożycie w celu uzupełnienia płynów w organizmie. W gorące i upalne dni więcej czasu spędzamy poza domem, wyruszamy na wycieczki, wyprawy kilkugodzinne, długie spacery, bardzo często jadamy w restauracjach, barach, jadłodajniach i częściej narażeni jesteśmy na pokusy ciężkostrawnych przysmaków. Spożywając dania ciężkostrawne, wysokokaloryczne i tłuste (dodatki do żywności, zawiesiste sosy, majonezowe dipy, fast food...) kiedy nasz organizm dodatkowo zmęczony jest upałem doprowadzamy do jeszcze większego obciążenia narządów wewnętrznych, co może prowadzić do zaburzeń żołądkowo-jelitowych, niestrawności i złego samopoczucia.

 

A zatem jaką dietę stosować w upały, aby czuć się dobrze i cieszyć się słońcem?

 

Ideałem byłoby zastosowanie diety śródziemnomorskiej delikatnie zmodyfikowanej i dostosowanej do naszej strefy klimatycznej oraz dostępności niezbędnych produktów spożywczych. Zalecane produkty w diecie na lato to: świeże owoce i warzywa, jogurty, kefiry, maślanki, białe sery, pełnoziarniste pieczywo, bułki fitness, ciasteczka owsiane, ryby i owoce morza, chude mięso, oliwa z oliwek, ziarna słonecznika, migdały, orzechy, pestki dyni, rośliny strączkowe, dyniowate, świeże zioła i ... dużo wody. Na śniadanie sięgajmy po nabiał – serki, jogurty, kefir, płatki śniadaniowe lub musli, świeże owoce: truskawki, brzoskwinie, morele, jagody lub bułki żytnie, graham, pełnoziarniste z warzywami, albo koktajl owocowy wzbogacony w otręby i płatki migdałowe. Dzięki takim posiłkom na rozpoczęcie upalnego dnia nasycimy nasz organizm, dostarczymy odpowiedniej ilości energii i nie będziemy czuli potrzeby podjadania w ciągu dnia, a po tak zbilansowanym śniadaniu nasz apetyt w godzinach wieczornych będzie dużo mniejszy. Po trzech godzinach należy pomyśleć o II śniadaniu, uważam, że w upalne dni owoce będą doskonałą alternatywą, bowiem są naszym sprzymierzeńcem w walce z wysoką temperaturą zewnętrzna, zawierają dużo wody w swoim składzie i skutecznie gaszą pragnienie. Warto przygotować świeże owoce z jogurtem naturalnym, podać pokrojone w kostkę na liściu sałaty posypane ziarenkami słonecznika lub zmiksowane i schłodzone w formie koktajli, sorbetów lub „pychotki truskawkowej” z dodatkiem jogurtu naturalnego (najsmaczniejsze w kawiarniach – cukierniach Pellowski). Na obiad należy wybierać lekkie dania, rezygnujemy ze smażonych i tłustych produktów, które podnoszą ciepłotę naszego ustroju i przeciążają nasz żołądek, dając uczucie zmęczenia i ciężkości, a wybieramy chłodniki, porcję ryby ze szpinakiem, sałatki z pomidorów, bazylii i oliwy z oliwek, albo młode ziemniaczki z kefirem i kurczak w potrawce. Wystrzegajmy się solenia potraw i zup w upały, gdyż prowadzą do nadmiernego zatrzymywania się wody w organizmie, co może skutkować wysokim ciśnieniem lub zaburzeniami kardiologicznymi. W czasie podwieczorku stawiajmy na warzywa z drobno posiekaną cebulką lub koktajl warzywny, albo blanszowany kalafior, czy brokuł skropiony oliwą i posypany zieleniną, a tak przygotowany posiłek będzie lekkostrawny i doda nam energii. Z kolacji możemy zrezygnować, a jeśli odczuwamy głód możemy sięgnąć po twarożek z pomidorem i świeże zioła, kanapkę z sałatą i czerwoną papryką lub chłodnik. Do każdego posiłku lub między nimi należy wypijać wodę mineralną, małymi łyczkami z dużą częstotliwością, lub schłodzone herbatki ziołowe, napar ze świeżej mięty i cytryny na zimno – rewelacyjnie gasi pragnienie lub sok pomidorowy.

 

Dodatkowe atuty lata:

 

Latem również dużo łatwiej pozbyć się zbędnych kilogramów. Apetyt na coś słodkiego, czy tłustego skończył się razem z zimą. Słońce dodaje nam energii, mamy ochotę, by bić rekordy sportowe. Poza tym więcej ruszamy się, chce się nam częściej wychodzić z domu, należy wykorzystać te niezwykle sprzyjające okoliczności i podjąć rozprawę z centymetrami. Zwłaszcza, że może być zupełnie bezstresowo. Aby tego dokonać wcale nie trzeba katować się cudownymi dietami i odmawiać sobie wszystkiego. Dlatego właśnie polecam -

zapoznajmy się z paroma prostymi zasadami, które ułatwią odchudzanie:

• Nigdy nie jadajmy byle gdzie i byle jak: jadajmy na siedząco, nie w biegu, unikajmy barów szybkiej obsługi, nie łykajmy w pośpiechu zakupionych po drodze bułek, ciastek, batoników..., usiądźmy do stołu, gdy jesteśmy głodny, a nie dlatego, że właśnie wybiła 15:00 i czas na obiad.

• Stwórzmy rytuał, jedzmy powoli: podczas jedzenia nie oglądajmy telewizji i nie czytajmy książek, skoncentrujmy się tylko na jedzeniu, można włączyć spokojną muzykę, gdyż szybki rytm pobudza apetyt, dokładnie gryźmy każdy kęs. Łykając w pośpiechu, do mózgu dużo później dociera sygnał: „najadłem się”, róbmy przerwy i odkładajmy sztućce, odpoczywajmy w trakcie jedzenia, wtedy posiłek wydaje się dłuższy i automatycznie obfitszy, kończmy jedzenie, gdy czujemy się nasyceni, a nie wtedy, gdy wszystko zniknie z talerza, można zostawiać.., jedzmy częściej, ale mniej. Lepszych jest pięć małych posiłków niż 3 duże.

• Nie wpadajmy w pułapki zastawione przez głód: nie róbmy zakupów z pustym żołądkiem, bo zakupimy wiele niepotrzebnych produktów, a potem je ... zjemy! Przed jedzeniem wypijmy szklankę wody – ona zmniejszy apetyt i wypełni żołądek, po jedzeniu umyjmy zęby, a minie ochota na deser, by nie odczuwać ssania w żołądku, żujmy gumę lub wybierzmy się na spacer! Dawka tlenu – zmniejszy apetyt

• Nie należy rezygnować ze słodkości: gdy mamy ochotę na coś słodkiego, wybierajmy świeże lub suszone owoce, kilka migdałów, orzechów, ziarna słonecznika, pestki dyni, sałatkę owocową, sok ze świeżo wyciśniętych owoców, żurawinę suszoną lub mały batonik muesli, czy fitness, ciasteczka owsiane, apetyt na słodycze hamuje zapach wanilii.

• Więcej sprytu! Jeśli pijamy soki – należy wymieszać je pół na pół z woda mineralną, wybierajmy soki niesłodzone, naturalne, wyciskane, nie kupujmy czerwonych naczyń do kuchni, ten kolor zachęca do jedzenia, nakładajmy potrawy na żółte lub brązowe talerze – szybciej poczujemy uczucie nasycenia, stopniowo zmieniajmy proporcje dań, nakładając więcej warzyw i mięsa (drób) lub ryby, a mniej węglowodanów (ziemniaków, kasz, makaronu), białe pieczywo zastąpmy pełnoziarnistym, orkiszowym, z amarantusem, na deser zamiast lodów z owocami proponuję owoce z odrobiną lodów, nie pozwalajmy sobie na nudę, gdy nie mamy nic do roboty, zaczynamy rozglądać się za jakimś przysmakiem. Kiedy jesteśmy zajęci, nie myślimy o jedzeniu, jemy też „oczami”, nakładajmy zatem porcje na mniejsze talerze, a będzie nam się wydawało, że mamy całą górę jedzenia! Grubo kroimy warzywa na surówkę, by optycznie zwiększyć jej objętość.

• Pokochajmy owoce i warzywa: jadajmy często świeże ananasy, truskawki, granaty, papaje, jabłka, śliwki, maliny, poziomki, porzeczki...,raz na tydzień zaplanujmy sobie dzień owocowo-warzywny – żadnego pieczywa, mięsa i słodkości... za to dużo, dużo warzyw w każdej postaci, gdy wszyscy wokół chrupią wafelki – my sięgajmy po marchewki, seler naciowy, paski cukini, kolorowej papryki, surowy kalafior i kalarepki!

• Wspomóżmy i przyspieszmy naszą przemianę materii! Pijmy dużo zielonej herbaty, łatwiej spalimy nadmierne kalorie, łyżeczka cynamonu dziennie przyspiesza przemianę materii! Przed śniadaniem szklanka wody z sokiem z cytryny (wyciskamy ½ cytryny) wypełni żołądek i przyspieszy przemiany metaboliczne.

• Pozytywne myślenie pomaga nawet w odchudzaniu! Nauczmy się rozładowywać stres, może poprzez ruch, a nie przez zajadanie go, po prostu ćwiczmy, biegajmy, spacerujmy... gimnastykujmy się wyciskając z siebie siódme poty, bowiem długotrwały stres sprawia, że jemy dużo więcej, niż powinniśmy i do tego magazynujemy w postaci nadmiernej tkanki tłuszczowej.

 

Maria Fall-Ławryniuk

dietetyk i terapeuta ruchowy

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