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 Tema posta: GI dijeta
PostPoslato: 26 Okt 2008, 20:26 
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Pridružio se: 16 Apr 2008, 14:57
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Izgubite kilograme zdravo

Prekomerno konzumiranje ugljenih hidrata moze prouzrokovati sindrom otpornosti na insulin u krvotoku, sto dovodi do poremecaja probave, dok masa i dalje raste. Taj problem moze da se resi tako sto cemo ishranu temeljiti na glikemijskim indeksima (GI) zivotnih namirnica.

GI odredjene namirnice predstavlja brzinu kojom se hrana razgradi i pretvori u glukozu, osnovno gorivo koje nasem telu treba za delovanje. Sto se namirnica brze razgradjuje, njen GI je visi. Nase telo brze razgradjuje UH pa konzumiranje ugljenih hidrata dodatno podstice sindrom otpornosti na insulin.
Naravno, ne moramo se sasvim odreci UH. U prehrani je veoma vazno voditi racuna o nacinu i brzini razlaganja namirnica u nasem telu. Biramo one koje imaju nizi GI. Ni svi UH nisu jednaki - nas pre svega zanima njihov uticaj na razmenu glukoze u krvi. Jednostavni secer i skrob (kolaci, torte) imaju visok GI u uzrokuju brzo povecanje kolicine secera, pa nagomilavaju masnocu. Namirnice sa niskim GI malo povecavaju kolicinu insulina u krvi i dovode do minimalnog povecanja kolicine secera u krvi a sitost duze traje.
Zdrave namirnice, npr. jabuka, imaju nizak GI a cokoladne torte visok. Dobro je znati da sir i kikiriki buter imaju nizak GI, a pirinac, krompir i hleb sadrze mnogo UH pa samim tim imaju visok GI. Neke namirnice sa malo masnoce imaju visok GI jer je mali procenat masnoce nadomesten skrivenim secerima.

Kako deluje GI dijeta?

Rekreacijom se nagomilani kilogrami ne gube vec ona samo sprecava dobijanje novih. GI dijeta zapravo i nije dijeta u pravom smislu te reci vec je zdrav nacin zivota. Tako u poslednje vreme sihrana u kojoj vodimo racuna o zdravom odnosu belancevina, UH koji se lako razgradjuju i 'zdravih' masnoca, potiskuje dijete sa malo masnoca i one u kojima konzumiramo mnogo UH. U GI dijeti konzumiramo vise kvalitetna nemasna mesa i ribu pa se tako kao carolijom popune zalihe energije. Radni dan vecine je takav da uopste ne unose belancevine. Takav nacin ishrane telu ne daje energiju i lose utice na koncentraciju. Mnogo ljudi jede nekoliko sati pre spavanja kada im hrana vise nije potrebna. Zato je vazno ne jesti belancevine za rucak vec za dorucak. Nije potrebno potpuno se odreci testenine i hleba ali ako stvarno zelima da smrsamo moracemo da ih jedemo sto manje. UH sami po sebi nisu losi ali obicno ih previse pojedemo.

Namirnice koje mozemo jesti

Prvo pravilo zdrave ishrane je da unesemo umerenu kolicinu hranljivih materija.
Dorucak
- voce - osim lubenice i suvog voca kao sto je suvo grozdje, suve sljive, suve kajsije
- mesnata slanina (mora da bude nemasna jer obicna slanina ima visok GI)
- nemasna sunka
- jaja
- mleko - obrano
- vocni jogurt - sa sto manjim procentom masnoce
- mladi sir - sa malo masnoce
- ovsene pahuljice
- zitarice (integralne bez dodatog secera)
- hleb
Rucak
- sve vrste ribe i morske hrane
- govedina - nemasna
- sunka - nemasna
- pileca prsa - bez koze
- cureca prsa - bez koze
- teletina
- mleveno meso - nemasno
- jaja
- mleko - obrano
- mladi sir - sa malim procentom masnoce
- testenine - porcija velika kao saka (najbolji su siroki rezanci... sto se testenina duze kuva veci joj je GI pa je jedite 'al dente')
- pirinac - neki nutricionisti preporucuju da se odreknemo pirinca ako zelimo da oslabimo dok drugi dopustaju pirinac ako je integralni i ako porcija nije veca od sake
- mladi krompir - dva-tri u obroku
- povrce - osim boba i kukuruza
- vocni jogurt - sa sto nizim procentom masnoce
- masline - dve-tri u obroku
Pica
- kafa bez kofeina (prava kafa ima visok GI)
- caj - bez secera.
Namazi i masnoce
Za kuvanje upotrebljavati maslinovo ulje a od majoneza samo light sa malo masnoce.
Dopusteni gresi
Ako zelimo da skinemo suvisne kilograme svakako moramo da izbegavamo sladoled, alkohol i cokoladu.
Sladoled - jednom nedeljno dve kugle vanile jer se ona pravi od slatke pavlake koja ima nizi GI od smrznutog jogurta ili sladoleda od obranog mleka.
Alkohol - casa crnog vina na dan ima nizi GI od belog.
Cokolada - odaberite kvalitetnu, sa bar 70% kakaoa. Njegov GI je nizi od onoga u cokoladama sa manje kakaoa. Mozete je jesti ali ne vise od 45gr odjednom.
Imate li sindrom otpornosti na insulin?
Nedostaje vam energije? Dobijate kilograme iako se disciplinovano hranite - jedete namirnice sa malo masnoce? Loseg ste zdravlja i stalno bolesljivi? Tesko se koncentrisete? Sve su to znaci otpornosti na insulin, bolest koja ukljucuje niz tegoba ciji je uzrok zajednicki - nesposobnost pravilne razgradnje UH i secera. Pri konzumiranju tih namirnica u telu se luci hormon insulin i ako ih pojedemo previse telesna tkiva zbog stalno izlucivanja insulina postanu na njega otporna. Ako je insulin prisutan duze u telu, dolazi do 'metabolickog preokreta' u jetri a to znaci da telo pocinje da povecava nivo glukoze u krvi pa jetra pocne da izlucuje vece kolicine masti - triglicerida, sto dovodi do zdravstvenih problema kao sto je povisen krvni pritisak.
Ublazite sindrom
1. Smanjite telesnu masu. Kada to postignete telo ce ponovo postati osetljivo na insulin.
2. Konzumirajte malo slatkih jela i pica a vise onih sa slozenim UH. Tako ce se u krv oslobadjati manje insulina.
3. Konzumirajte 'dobre' masnoce iz ribe i maslinovog ulja. One ce smanjiti trigliceride u krvi.
4. Vezbajte. Osim sto cete ubrzati gubitak mase i misici ce postati osetljiviji na insulin.

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 Tema posta: Re: GI dijeta
PostPoslato: 29 Avg 2016, 08:46 
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