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Худеем вместе
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[alias] => prostoj-sposob-proverit-svoj-imt [alias_visible] => 1 [link_attributes] => [published] => 1 [pub_date] => 0 [unpub_date] => 0 [parent] => 34 [isfolder] => 0 [introtext] => Индекс массы тела используют, что понять, нормален ли вес человека для его роста. [content] => <blockquote> <p style="text-align: center;">Индекс массы тела используют, что понять, нормален ли вес человека для его роста.</p> </blockquote> <p style="text-align: justify;">Сегодня принято считать, что этот показатель – косвенный, ведь большую роль играет не только вес, но и «качество» тканей тела – нехватка мышечной и избыток жировой. Например, есть достаточно худые люди, при этом, обладающие довольно «рыхлым» телом. В противоположность им – люди с большей массой тела, но подтянутые и с ярко выраженным мышечным рельефом. Тем не менее диетологи всегда пользуются именно ИМТ, чтобы оценить, нужно ли корректировать вес пациента и как лучше это делать. </p> <blockquote> <p style="text-align: center;">Рассчитать ИМТ легко = вес в кг/рост в м2.</p> </blockquote> <p style="text-align: justify;">Например, вес человека = 90 кг, рост = 170 см. ИМТ = 90/ (1,70 × 1,70) = 31,1.</p> <p style="text-align: justify;">Если ваш ИМТ:</p> <ul> <li style="text-align: justify;">ниже 18,5 – недостаточный вес;</li> <li style="text-align: justify;">между 18,5 и 24,9 - здоровый диапазон веса;</li> <li style="text-align: justify;">между 25 и 29,9 –избыточный вес;</li> <li style="text-align: justify;">между 30 и 39,9 – ожирение.</li> </ul> <blockquote> <p style="text-align: center;"> Читайте также: <a href="stati/1218-3-razrushitelnyix-mifa-o-zdorovom-pitanii">"3 разуршительных мифа о здоровом питании".</a></p> </blockquote> <p> </p> [richtext] => 1 [template] => 7 [menuindex] => 0 [searchable] => 1 [cacheable] => 1 [createdby] => 1 [createdon] => 1578641940 [editedby] => 1 [editedon] => 1580281927 [deleted] => 0 [deletedon] => 0 [deletedby] => 0 [publishedon] => 1578640308 [publishedby] => 1 [menutitle] => [donthit] => 0 [privateweb] => 0 [privatemgr] => 0 [content_dispo] => 0 [hidemenu] => 0 [class_key] => Ticket [context_key] => web [content_type] => 1 [uri] => xudeem-vmeste/1192-prostoj-sposob-proverit-svoj-imt [uri_override] => 1 [hide_children_in_tree] => 0 [show_in_tree] => 0 [properties] => Array ( [tickets] => Array ( [disable_jevix] => 1 [process_tags] => 1 ) [ms2gallery] => Array ( [media_source] => 2 ) ) [comments] => 0 [views] => 1961 [stars] => 0 [rating] => +11 [rating_plus] => 11 [rating_minus] => 0 [image] => 780large.jpg [rating_positive] => 1 [rating_total] => 11 [cant_vote] => 1 [active] => 0 [inactive] => 1 [can_star] => [stared] => [unstared] => 1 [isauthor] => [unpublished] => [date_ago] => 10 января 2020, 10:39 [idx] => 1 [new_comments] => )
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[pagetitle] => 11 подсказок по питанию, чтобы похудеть быстрее
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[introtext] => Для тех, кто хочет стать еще лучше.
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<p style="text-align: center;">Для тех, кто хочет стать еще лучше.</p>
</blockquote>
<p style="text-align: justify;"><strong>#1.</strong> Заведите дневник питания – небольшой блокнот или приложение в телефоне, с помощью которого вы будете контролировать свой рацион:</p>
<ul>
<li style="text-align: justify;">калорийность блюд;</li>
<li style="text-align: justify;">состав пищи: количество белков, жиров и углеводов.</li>
</ul>
<p style="text-align: justify;">На первых парах это поможет лучше разбираться в питании и делать выбор в пользу здоровой пищи.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="georgia-gibbs-990244.jpg" alt="" width="1080" height="1244" /></p>
<p style="text-align: justify;"><strong>#2.</strong> Выбирайте макароны только из твердых сортов пшеницы – они состоят из сложных углеводов, которые способствуют лучшему обмену веществ.</p>
<p style="text-align: justify;"><strong>#3.</strong> Поменяйте способ приготовления пищи: вместо жарки готовьте на пару, запекайте.</p>
<p style="text-align: justify;"><strong>#4.</strong> Отдавайте предпочтение маложирным молочным продуктам.</p>
<p style="text-align: justify;"><strong>#5.</strong> Старайтесь готовить самостоятельно – это позволит вам контролировать состав блюд.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="bnjfdsa346.jpg" alt="" width="750" height="938" /></p>
<p style="text-align: justify;"><strong>#6.</strong> Выбирайте облегченные версии десертов, например, ягодный щербет вместо сливочного мороженого.</p>
<p style="text-align: justify;"><strong>#7.</strong> Спите не менее 8 часов – во время сна регулируется выработка гормонов, которые влияют на скорость метаболизма.</p>
<p style="text-align: justify;"><strong>#8.</strong> Занимайтесь любым видом физической нагрузки хотя бы 30 минут в день, но ежедневно.</p>
<p style="text-align: justify;"><strong>#9.</strong> Ешьте не менее 5 раз в день небольшими порциями – это поможет поддерживать метаболизм в активном состоянии в течение всего дня.</p>
<p style="text-align: justify;"><strong>#10.</strong> Выбирайте здоровые жиры: растительнные масла (оливковое, льняное, кукурузное), орехи, авокадо, жирную рыбу.</p>
<blockquote>
<p style="text-align: center;">Смело включайте в рацион красное пальмовое масло - оно богато витамином Е, который полезен для кожи, и олеиновой кислотой, которая снижает холестерин. Пальмового масла в составе продуктов питания также бояться не стоит - оно не вреднее подсолнечного.</p>
</blockquote>
<p style="text-align: justify;"><strong>#11.</strong> Следите за тем, чтобы в вашем рационе было больше клетчатки: фруктов, овощей, бобовых, зелени - клетчатка способствует снижению веса.</p>
<p style="text-align: center;"> Читайте также <a href="xudeem-vmeste/1363-pochemu-ya-ne-mogu-poxudet-6-prichin">"Почему я не могу похудеть: 6 причин".</a></p>
<p><strong> </strong></p>
<p> </p>
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[pagetitle] => Почему я не могу похудеть: 6 причин
[longtitle] =>
[description] => Кажется, что сбросить вес легко: меньше ешь и больше двигайся. В чем проблема?
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[introtext] => Кажется, что сбросить вес легко: меньше ешь и больше двигайся. В чем проблема?
[content] => <blockquote>
<p style="text-align: center;">Кажется, что сбросить вес легко: меньше ешь и больше двигайся. В чем проблема?</p>
</blockquote>
<ul>
<li style="text-align: justify;"><strong>Тренировки без здорового питания</strong></li>
</ul>
<p style="text-align: justify;">«Я все сожгу в зале!» - думаете вы. А как организм сжигает калории? Большая часть энергии уходит на основной обмен: работу внутренних органов, дыхание. «Топливо» нужно, чтобы переваривать пищу. Еще часть – на физнагрузку. Больше источников нет. Похудеть без сокращения калоража просто невозможно, потому что избыток калорий некуда деть. Спорт растопит только часть. Остальное уйдет в «проблемные» места.</p>
<ul>
<li style="text-align: justify;"><strong>Диеты</strong></li>
</ul>
<p style="text-align: justify;">«Минус 10 кг за две недели!». Вес все равно вернется обратно, потому что при быстром похудении уходит вода, но не жир. Плюс диеты формируют нездоровое пищевое поведение: худеющий боится еды, потом срывается и переедает.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="5851af1a7200ebf19cca975ca49a95c0.jpg" alt="" width="736" height="1104" /></p>
<ul>
<li style="text-align: justify;"><strong>А может, вы неправильно тренируетесь?</strong></li>
</ul>
<p style="text-align: justify;">Врачи советуют заниматься по 225-420 минут в неделю, чтобы худеть. Есть два типа упражнений – аэробные и анаэробные.</p>
<p style="text-align: justify;">Аэробные нагрузки – то есть «кислородные»: бег, плавание, ролики, коньки. Ваше тело использует кислород в качестве энергии для работы мышц.</p>
<p style="text-align: justify;">Анаэробными называют силовые и спринт. Организм высвобождает энергию, когда в мышцах распадается глюкоза.</p>
<p style="text-align: justify;">«Кислородные нагрузки помогают похудеть быстрее», - говорят врачи из Американского колледжа спортивной медицины.</p>
<blockquote>
<p style="text-align: center;">«Силовые упражнения наращивают мышечную массу. Поскольку мышцы весят больше жира, вес не снизится. Такие тренировки лучше подключать позже – через 2-3 месяца, чтобы сформировать красивый рельеф тела».</p>
</blockquote>
<ul>
<li style="text-align: justify;"><strong>Сладкие напитки</strong></li>
</ul>
<p style="text-align: justify;">«Жидкие калории» – так называют газировку, соки, компоты. В них много добавленного сахара. Глюкоза запасается в жировых депо и превращается в жир. Поэтому, как бы вы не потели в спортзале, результат так и не приходит. Пейте чистую неподслащенную воду – калораж сразу снизится.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="6bee0c752e1a76d10492ac46bf720d39.jpg" alt="" width="483" height="479" /></p>
<ul>
<li style="text-align: justify;"><strong>Недосып</strong></li>
</ul>
<p style="text-align: justify;">Исследования показывают, что нехватка сна увеличивает риск ожирения и диабета. Нарушает выработку гормонов грелина и лептина, которые отвечают за сигналы голода и насыщения.</p>
<ul>
<li style="text-align: justify;"><strong>Алкоголь</strong></li>
</ul>
<p style="text-align: justify;">В вине, пиве и других напитках много калорий. В стакане пива 0,2 л содержится 150 ккал. Но кто ограничивается одним бокалом? В таком же объеме вина – 120-130. Плюс алкоголь приводит к образованию свободных радикалов и ускоряет старение.</p>
<blockquote>
<p style="text-align: center;"><a href="stati/1362-7-prichin-sxodit-v-bassejn">Читайте также: "7 причин сходить в бассейн".</a></p>
</blockquote>
<p style="text-align: justify;"> </p>
<p> </p>
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[pagetitle] => 3 важных нюанса при похудении
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[description] => Многие не знают о них или не придают им должного значения. А зря! Часто они играют решающую роль.
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[introtext] => Многие не знают о них или не придают им должного значения. А зря! Часто они играют решающую роль.
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<p style="text-align: center;"><strong>Многие не знают о них или не придают им должного значения. А зря! Часто они играют решающую роль.</strong></p>
</blockquote>
<h3 style="text-align: center;"><strong>Не стоит зацикливаться на калорийности продуктов</strong></h3>
<p style="text-align: justify;">500 калорий из груш и из гамбургера не равны. В первом случае вы получите максимум половину благодаря высокому содержанию клетчатки. Во втором – все 500 полностью. Поэтому так важно всегда выбирать здоровую еду.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="bfb891c36cfaeef12c38afd4c3f44bab.jpg" alt="" /></p>
<h3 style="text-align: center;"><strong>Большую роль играет гликемический индекс продуктов</strong></h3>
<p style="text-align: justify;">Гликемический индекс – это скорость, с которой уровень глюкозы растет в крови после употребления того или иного продукта. Продукты с высоким ГИ связаны с риском избыточного веса, ожирения и диабета. Как правило, это все простые углеводы: сладости, белый рис и белый хлеб. Для похудения рекомендуется выбирать продукты, обладающим низким показателем: неочищенный рис, цельное зерно.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="47703e9475410917375d5956b02651ed.jpg" alt="" width="1080" height="1349" /></p>
<h3 style="text-align: center;"><strong>Обращайте внимание на тип жиров</strong></h3>
<p style="text-align: justify;">Как правило, на этикетках продуктов указано общее количество жиров. И это не говорит ни о чем. Не понятно, хорошо это или плохо. Запомните, что есть «хорошие» жиры и «плохие». Хорошие с меньшей вероятностью приведут вас к набору веса, а вот плохие – могут.</p>
<h3 style="text-align: justify;"><strong>«Хорошие» жиры (они также называются «ненасыщенные») содержатся в:</strong></h3>
<ul>
<li style="text-align: justify;">растительных маслах и жирах;</li>
<li style="text-align: justify;">спредах их растительных масел;</li>
<li style="text-align: justify;">авокадо;</li>
<li style="text-align: justify;">рыбе;</li>
<li style="text-align: justify;">орехах.</li>
</ul>
<h3 style="text-align: justify;"><strong>«Плохие» жиры («насыщенные» жиры и «трансжиры») содержатся в:</strong></h3>
<ul>
<li style="text-align: justify;">жирном мясе;</li>
<li style="text-align: justify;">жирном молоке;</li>
<li>полуфабрикатах и других продуктах промышленной переработки;</li>
<li style="text-align: justify;">сладостях.</li>
</ul>
<blockquote>
<p style="text-align: center;">Читайте также:<a href="stati/1218-3-razrushitelnyix-mifa-o-zdorovom-pitanii"> "3 разрушительных мифа о здоровом питании".</a></p>
</blockquote>
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[pagetitle] => 10 советов от психолога, изучающего пищевое поведение
[longtitle] =>
[description] => У переедания множество причин, о которых мы часто даже не задумываемся: даже цвет тарелок и включённый телевизор играют роль. Как научиться контролировать объём своих порций и всегда быть в форме, рассказал американский психолог Брайан Уонсинк, который специализируется на вопросах пищевого поведения.
[alias] => 10-sovetov-ot-psixologa,-izuchayushhego-pishhevoe-povedenie
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[content] => <blockquote>
<p style="text-align: center;">У переедания множество причин, о которых мы часто даже не задумываемся: даже цвет тарелок и включённый телевизор играют роль. Как научиться контролировать объём своих порций и всегда быть в форме, рассказал американский психолог Брайан Уонсинк, который специализируется на вопросах пищевого поведения.</p>
</blockquote>
<h3 style="text-align: center;"><strong>Храните сладости в своей квартире, но подальше от глаз</strong></h3>
<p style="text-align: justify;">Подойдёт самый тёмный угол в кухонном шкафу – так, чтобы вы сами забыли о том, что там что-то лежит. Может быть тогда и вовсе не покупать сладкое? – Спросите вы. Но нет, убеждён психолог, тогда у вас будет чувство, что вы держите себя в ежовых рукавицах. Кроме того, вы будете искать желаемое в других местах: в кафе, магазинах, в гостях. Лучше, если вы «согрешите» один раз дома, чем ежедневно и везде.</p>
<h3 style="text-align: center;"><strong>Тщательно пережёвывайте пищу</strong></h3>
<p style="text-align: justify;">Пусть этот совет кажется уже избитым, но это действительно позволяет обмануть наш мозг. Он посылает нам сигнал о том, что мы сыты не сразу, а только через 20-30 минут после еды. Если долго пережёвывать пищу, мы съедим меньше и чувство насыщения наступит быстрее.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="05c11b3a9a4f36c86b96037f34360ecf.jpg" alt="" width="600" height="900" /></p>
<h3 style="text-align: center;"><strong>Завтракайте</strong></h3>
<p style="text-align: justify;">Многие люди специально сокращают объём порции на завтрак или вовсе отказываются от него, чтобы снизить общую калорийность питания. По наблюдениям психолога, люди, которые недополучили калорий во время первого приёма пищи, более склонны добирать их в течение дня за счёт простых углеводов (сладостей и выпечки) и наедаться на ночь. В зонах, где проживают долгожители, например, на Окинаве самый плотный приём пищи приходится именно на раннее утро. Обедают жители примерно в полдень. После полудня еда самая «лёгкая».</p>
<h3 style="text-align: center;"><strong>Правильно выбирайте тарелку</strong></h3>
<p><strong><img style="display: block; margin-left: auto; margin-right: auto;" src="9dfefa7fd6bdb3d21e2153b7d663df2e.jpg" alt="" width="564" height="845" /></strong></p>
<p style="text-align: justify;">Большинство из нас полностью опустошают тарелку, какой глубокой бы она не была. Эта привычка у нас с детства, ведь родители часто говорили нам, что нужно съесть всё, иначе «сил не будет». Чтобы снизить ущерб для своей фигуры, выбирайте неглубокую и небольшую тарелку – на ней даже небольшое количество еды будет выглядеть внушительно. Вы, как и обычно, можете съесть всё до конца, но при этом, объём съеденного будет значительно меньше.</p>
<h3 style="text-align: center;"><strong> </strong><strong>Ходите в магазин со списком</strong></h3>
<p style="text-align: justify;">Часто мы набираем лишний вес по абсолютно иррациональным причинам: внезапно перекусили, не задумывались об объёме калорий и многое другое. Чтобы прийти в форму, перейти на рациональное мышление просто необходимо: распланировать своё меню и исключить потенциально вредные и угрожающие вашей фигуре продукты. Для этого подсчитайте, что вам нужно из еды на неделю, составьте список и отправляйтесь в магазин. Так вы точно не купите ничего лишнего, и ваше питание будет более упорядоченным.</p>
<h3 style="text-align: center;"> <strong>Не бойтесь срывов</strong></h3>
<p><strong><img style="display: block; margin-left: auto; margin-right: auto;" src="0950ba71bd3724ecac1b82644f726433.jpg" alt="" width="1080" height="1349" /><br /></strong></p>
<p style="text-align: justify;">Когда мы отказываемся от сладкого и мучного, такой срыв просто неизбежен. Пережить его с наименьшими потерями поможет читмил – плановое нарушение диеты. Приём пищи раз в две недели, в который вы можете позволить себе всё, о чём мечтали и чем грезили. Важно понять, что под читмилом подразумевается не весь день, когда вы предаётесь гастрономическим удовольствиям, а только один приём пищи. Например, суперплотный обед или ужин. Этот приём скорее психологический – он позволяет вам придерживаться здорового питания дальше.</p>
<h3 style="text-align: center;"> <strong>Оценивайте съеденное</strong><strong> </strong></h3>
<p style="text-align: justify;">Согласно наблюдениям Брайана Уонсинка из его врачебной практики, более полные люди стремятся быстрее выбросить «улики» в мусорное ведро: коробки из-под куриных ножек, бумагу, в которую были завёрнуты гамбургеры. В то время как более стройные безразличны к этому мусору. Поэтому, хорошо поев, не спешите скорее избавляться от доказательств: сядьте и оцените количество. Так вы скорее поймёте, что и так съели очень много и вам уже достаточно.</p>
<h3 style="text-align: center;"><strong>Постарайтесь есть в одиночестве</strong></h3>
<p><strong><img style="display: block; margin-left: auto; margin-right: auto;" src="488a1a84d61ae68c0a992e140284a4df.jpg" alt="" width="564" height="766" /></strong></p>
<p style="text-align: justify;">Когда мы едим в компании, то съедаем на 30% больше, чем в одиночестве. Постарайтесь съесть основное блюдо в отсутствии кого-либо. А во время встречи с друзьями в кафе, возьмите только лёгкую закуску.</p>
<h3 style="text-align: center;"><strong>Постарайтесь есть в тишине</strong></h3>
<p style="text-align: justify;">Верная дорога к перееданию – есть за компьютером или с включённым телевизором. Отвлекаясь то на одно, то на другое, мы сами не замечаем, что съели в два раза больше, чем планировали. Выключите всё и сосредоточьтесь на еде, следите за своими ощущениями. Поверьте, вы почувствуете насыщение гораздо быстрее, чем тогда, когда вы заняты фильмом или перепиской в социальных сетях.</p>
<h3 style="text-align: center;"> <strong>Полюбите бобовые</strong></h3>
<p style="text-align: justify;">Бобовые входят в список обязательных продуктов для здорового питания, кроме того, они есть в рационе всех долгожителей. Бобовые – это источник растительного белка, кроме того, они богаты клетчаткой, которая имеет свойство разбухать в желудке, благодаря чему у нас долго сохраняется чувство насыщения.</p>
<blockquote>
<p style="text-align: center;">Читайте также: <a href="stati/1006-prostyie-i-slozhnyie-uglevodyi-chem-oni-drug-ot-druga-otlichayutsya">"Простые и сложные углеводы: чем они отличаются".</a></p>
</blockquote>
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[pagetitle] => 4 проблемы со здоровьем, которые не дают вам похудеть
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[description] => Принято считать, что в похудении играют роль питание, физические нагрузки и сильная мотивация. Что делать, если вы много занимаетесь, правильно питаетесь, замотивированы, но сбросить вес не получается? Проблема может быть глубже – возможно, у вас есть проблемы со здоровьем, которые тормозят этот процесс.
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[introtext] => Пора обратить внимание на свое здоровье.
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<p style="text-align: center;"><strong>Принято считать, что в похудении играют роль питание, физические нагрузки и сильная мотивация. Что делать, если вы много занимаетесь, правильно питаетесь, замотивированы, но сбросить вес не получается? Проблема может быть глубже – возможно, у вас есть проблемы со здоровьем, которые тормозят этот процесс. </strong></p>
</blockquote>
<h3 style="text-align: center;"><strong>Итак, разберемся, какие факторы влияют на обмен веществ в организме:</strong></h3>
<ul>
<li style="text-align: justify;">уровень глюкозы в крови;</li>
<li style="text-align: justify;">работа гормональной системы;</li>
<li style="text-align: justify;">работа пищеварительного тракта. </li>
</ul>
<p style="text-align: justify;">А теперь пройдемся по пунктам.</p>
<h3 style="text-align: center;"><strong>Проблемы с уровнем глюкозы</strong></h3>
<p style="text-align: justify;">Здесь может быть два варианта – либо он хронически высокий, либо нестабильный (сначала очень высокий, потом совсем низкий, потом снова высокий).</p>
<p style="text-align: justify;">Если сахар всегда высокий, его избыток остается циркулировать в крови – в клетку он уже просто не «влезет», так как места там уже просто нет. Чтобы расщепить лишний сахар, поджелудочная железа начинает интенсивно вырабатывать инсулин – предназначенный для этого гормон. Большая нагрузка истощает ее, что приводит к сбою в обмене веществ, в том числе к набору веса.</p>
<p style="text-align: justify;">Если сахар «скачет» от высокого к низкому, поджелудочная железа также испытывает большую нагрузку, так как ей приходится постоянно выделять неравномерное количество инсулина.</p>
<p style="text-align: justify;">Каждый человек должен раз в год сдавать кровь на сахар, чтобы вовремя отслеживать сбои.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="2f4323563024c345f7a72edc85859dc9.jpg" alt="" width="736" height="920" /></p>
<h3 style="text-align: center;"><strong>Проблемы с гормональной системой</strong></h3>
<p style="text-align: justify;">Одной из главных причин лишнего веса может быть повышенный кортизол – так называемый «гормон стресса». Он выделяется надпочечниками для того, чтобы мы могли справляться с нервными перегрузками. Механизм его действия таков: в стрессовой ситуации организм должен мобилизоваться, но для этого нужна дополнительная энергия. Её источником является глюкоза. Чтобы быстро сделать её доступной, кортизол изменяет обмен веществ и стимулирует резкое повышение сахара в крови.</p>
<p style="text-align: justify;">Если стресс хронический, кортизол тоже может стать хронически повышенным, вместе с этим будет повышенным уровень сахара и выработка инсулина для того, чтобы постоянное его расщеплять. Все это приводит к нарушению обмена веществ и лишнему весу. Признаками повышенного кортизола также являются учащенное сердцебиение, потливость, частое мочеиспускание. Для того, чтобы контролировать его уровень, необходимо высыпаться, больше отдыхать. Постарайтесь найти работу и хобби по душе, не истощайте себя.</p>
<h3 style="text-align: center;"><strong>Проблемы с работой пищеварительного тракта</strong></h3>
<p style="text-align: justify;">Признаками нарушений могут быть вздутие, проблемы со стулом, изжога, отрыжка и так далее. Если у вас есть какие-либо неприятные симптомы, обратитесь к врачу. Пока вы не вылечите заболевание, которое их вызвало, вы не сможете подобрать правильное питание для похудения.</p>
<p style="text-align: justify;">Чем лучше работает ваш организм, тем быстрее вы сможете похудеть и сохраните результат. Поэтому на всякий случай сдайте анализы и проверьте, все ли в порядке.</p>
<blockquote>
<p style="text-align: center;">Читайте также: <a href="xudeem-vmeste/1192-prostoj-sposob-proverit-svoj-imt">"Простой способ проверить свой ИМТ".</a></p>
</blockquote>
<p> </p>
<p> </p>
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[pagetitle] => Скандинавская диета
[longtitle] =>
[description] => Лайфхаки из северных стран.
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[content] => <p style="text-align: justify;"><a href="[[~154]]">Как быть здоровым </a>жителю скандинавской страны? Не уж то отправляться в страны Средиземноморья, чтобы познать <a href="[[~270]]">принципы здорового питания</a>? Ученые из Швеции доказали, что скандинавская диета ничем не уступает другим, а в чем-то даже превосходит многие. Чем может заинтересовать эта диета россиян? Больше всего тем, что скандинавы живут в условиях, схожих с российскими, а ведь давно известно, что лучше всего использовать для любых диет привычные продукты питания.</p>
<p style="text-align: justify;">История появления: известный ресторатор в Копенгагене (Дания) предложил диетологам разработать диету, основанную на продуктах Скандинавии, которая помогла бы сбросить вес, способствовала укреплению здоровья и легла в основу здорового питания скандинава. Нордическая диета рекомендована для перехода к правильному питанию, позволяет похудеть на 4-5кг за 2 месяца.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="nordic_blog_2048x2048.jpg" alt="" width="1024" height="680" /></p>
<p><strong>Полезные вещества:</strong></p>
<ul>
<li style="text-align: justify;">Клетчатка – улучшает работу кишечника и способствует выводу из организма вредных веществ;</li>
<li style="text-align: justify;">Ненасыщенные жирные кислоты – являются защитой нервной системы, помогают в укреплении сосудов и нормализуют работу сердца, улучшают состояние кожи, восстанавливают раны как на коже, так и внутри организма;</li>
<li style="text-align: justify;">Антиоксиданты – препятствуют окислению, способствуют выведению из организма свободных радикалов, укрепляют иммунную систему;</li>
<li style="text-align: justify;">Белки – основной строительный материал для организма;</li>
<li style="text-align: justify;">Витамины – способствуют улучшению многих функций организма.</li>
</ul>
<p style="text-align: justify;"><strong>Основные продукты:</strong></p>
<ul>
<li style="text-align: justify;">Рыба морей, омывающих Скандинавский полуостров,</li>
<li style="text-align: justify;">Ягоды северных лесов,</li>
<li style="text-align: justify;">Бобовые,</li>
<li style="text-align: justify;">Овощи, типичные для Скандинавии,</li>
<li style="text-align: justify;">Мясо нежирных сортов, птица,</li>
<li style="text-align: justify;">Злаковые,</li>
<li style="text-align: justify;">Растительное масло,</li>
<li style="text-align: justify;">Сушеные травы и приправы.</li>
</ul>
<p style="text-align: justify;">Скандинавская диета призывает к умеренности, а не к недоеданию, ведущему к стрессам. В диете предусмотрена возможность перекусов, ведь больше всего хочется, когда нельзя, а здесь можно шоколад или фрукты. В диете непривычно много рыбы, причем рыбы жирной. Но рыбий жир не приводит к ожирению, он помогает сжигать жир собственный! Не подсчитывают в диете и калорийность блюд, достаточно примерно определить размер порции, она не должна быть больше 250г, допускается десерт. Блюда жарить нельзя. Из рациона практически исключен сахар, он заменен медом, а также не используются макаронные изделия.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="Luvo_Inspired-By_Mediterranean-Diet_Blog-Hero_1600×738_FA.jpg" alt="" width="1600" height="738" /></p>
<p><strong>Примерное меню</strong></p>
<p style="text-align: justify;">Помните, что порция без жидкости равна 250г, а какого продукта Вы используете больше, Ваш выбор.</p>
<p style="text-align: justify;"><strong>День 1:</strong></p>
<ul style="text-align: justify;">
<li>Завтрак: овсяная каша с брусникой</li>
<li>Завтрак 2: бутерброды (спред смешать с зеленью укропа, петрушки, розмарина), хлеб использовать ржаной – 2 кусочка и кофе, можно с небольшим количеством меда</li>
<li>Обед: запечённая рыба, пюре из фасоли или гороха, чай</li>
<li>Полдник: любой фрукт</li>
<li>Ужин: отварная куриная грудка с салатом из свежих овощей</li>
<li>Перед сном: клюквенный сок, горсть орехов</li>
</ul>
<p style="text-align: justify;"><strong>День 2:</strong></p>
<ul style="text-align: justify;">
<li>Завтрак: пшеничная каша, кисель из черники</li>
<li>Завтрак 2: горсть семечек, кофе</li>
<li>Обед: уха, тушеная капуста, 1кусочек отрубного хлеба</li>
<li>Полдник: яблоко – 1шт.,</li>
<li>Ужин: отварная рыба с рисом, чай</li>
<li>Перед сном: отвар шиповника или ягодный морс</li>
</ul>
<p style="text-align: justify;"><strong>День 3:</strong></p>
<ul>
<li style="text-align: justify;">Завтрак: омлет из 2 яиц с помидорами, запеченный в духовке, посыпать свежей зеленью, компот</li>
<li style="text-align: justify;">Завтрак 2: бутерброд с кусочком курицы, кофе можно с медом,</li>
<li style="text-align: justify;">Обед: суп на курином бульоне с овощами, но без картофеля, кусочек рыбы, свежие овощи</li>
<li style="text-align: justify;">Полдник: клюквенный кисель</li>
<li style="text-align: justify;">Ужин: отварной картофель, сельдь со свежим луком, чай</li>
<li style="text-align: justify;">Перед сном: шоколад, теплый напиток из фруктов или ягод</li>
</ul>
<p style="text-align: justify;"><em>Конечно, отразить весь рацион скандинавского питания в трехдневной диете нельзя. Просто надо учитывать, что в меню должно быть много ягод (брусника, клюква, голубика, черника), жирная рыба (лосось, сельдь, треска), овощи, как свежие так и вареные (капуста, свекла, морковь, картофель, кабачки, тыква, помидоры), орехи и семечки. В летнем меню много <a href="[[~242]]">холодных супов</a>.</em></p>
<blockquote>
<p style="text-align: center;"><em>Читайте также: <a href="stati/1315-3-samyix-poleznyix-frukta-na-planete">"3 самых полезных фрукта на планете".</a></em></p>
</blockquote>
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[pagetitle] => 4 причины не верить в кетогенную диету
[longtitle] =>
[description] => Кетогенная диета невероятно популярна, особенно среди звезд. Плюсы и минусы этой системы питания, действие на здоровье и последствия в долгосрочной перспективе. Позиция доказательной медицины.
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[introtext] => За пару лет эта система обрела бешеную популярность.
[content] => <blockquote>
<p style="text-align: center;">За пару лет эта система обрела бешеную популярность благодаря стараниям Ким Кардашьян и Меган Фокс, ей приписывают способность защищать от рака, диабета и преждевременного старения.</p>
</blockquote>
<p style="text-align: justify;">Кетодиету придумали вовсе не для похудения, а для детей с эпилепсией. Ряд исследований показал, что она снижает частоту приступов. Каким-то образом методика вышла за пределы лечебного рациона и стала способом привести фигуру в форму.</p>
<p style="text-align: justify;">Кетодиета – это питание, построенное на исключении углеводов. Исключаются хлеб, фрукты, крахмалистые, зерновые. Можно мясо, творог и другую «молочку». Можно ли потерять лишние кг? Да, можно. Поступление глюкозы в организм прекращается, поэтому он создает ее из жиров и белков. В процессе синтезируются кетоновые тела и используются в качестве топлива. Кетоз помогает худеть.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="tumblr_p5wpsl4ZSd1qfahgfo1_1280.jpg" alt="" width="544" height="535" /></p>
<h3 style="text-align: center;">Почему диетология против?</h3>
<ul>
<li style="text-align: justify;">Такая модель не сбалансирована – исключает растительные продукты, из-за этого возникает дефицит витаминов и фитонутриентов, нехватку клетчатки – в долгосрочной перспективе это приводит к проблемам с кишечником и нарушением жирового обмена.</li>
<li style="text-align: justify;">Снижение веса останавливается уже через год – ученые обнаружили, что разницы в темпах у людей на «безуглеводке» и на полноценной еде нет.</li>
<li style="text-align: justify;">Последствия плохо изучены – настолько, что «кето» не всегда назначают даже людям, для которых изначально разработали.</li>
<li style="text-align: justify;">Нет доказательств, что снижается риск болезней, кроме уменьшения судорог</li>
</ul>
<blockquote>
<p style="text-align: center;">Читайте <a href="news/1240-2-prichinyi-ne-verit-v-detoks">"2 причины не верить в детокс".</a></p>
</blockquote>
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[pagetitle] => 5 мифов о похудении, которые заставляют вас вредить самим себе
[longtitle] =>
[description] => Большинство из нас совершает одни и те же ошибки при похудении.
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[introtext] => Красивая фигура требует усилий. Но многие вещи, которые нам кажутся правильными, совершенно бесполезны и даже причиняют вред. Разберемся, что не нужно делать, чтобы снизить вес.
[content] => <blockquote>
<p style="text-align: center;">Красивая фигура требует усилий. Но многие вещи, которые нам кажутся правильными, совершенно бесполезны и даже причиняют вред. Разберемся, что не нужно делать, чтобы снизить вес.</p>
</blockquote>
<h3 style="text-align: center;"><strong>Посещать спортзал каждый день</strong></h3>
<p style="text-align: justify;">Такой режим выдерживают единицы – мышцам требуется восстановление. Лучше заниматься 3 раза в неделю, но регулярно и включать в тренировку кардио- и силовые нагрузки.</p>
<h3 style="text-align: center;"><strong>Сильно урезать рацион</strong></h3>
<p style="text-align: justify;">Если ограничивать калорийность до 1000 ккал, основной обмен веществ затормаживается и организм переходит в режим накопления. Вместо этого увеличивайте физическую нагрузку – расход калорий будет выше прихода, и вы будете худеть.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="4c34b7401ed3e4be4219d6f96788b2d3.jpg" alt="" width="1080" height="1080" /></p>
<h3 style="text-align: center;"><strong>Исключать жирные продукты</strong></h3>
<p style="text-align: justify;">Откажитесь только от вредных жиров: выпечки, белого хлеба, фастфуда. А вот долю растительных и рыбных жиров увеличьте. Рыба, овощи, листовая зелень, орехи, семечки – содержат в составе жирные кислоты, которые улучшают метаболизм. Используйте для заправки салатов сразу несколько растительных масел, для бутербродов подходят спреды на их основе.</p>
<h3 style="text-align: center;"><strong>Пить чаи для похудения</strong></h3>
<p style="text-align: justify;">На первых парах потеря веса происходит – но не за счет потери жира, а за счет обезвоживания. Вскоре объемы возвращаются на исходные позиции. За короткое время кишечник «привыкает» к тому, что всю работу за него выполняют ингредиенты таких напитков – снижается моторика.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="tumblr_o7isgp4nCe1uf67vco1_1280.jpg" alt="" width="1080" height="1098" /></p>
<h3 style="text-align: center;"><strong>Сидеть на диетах</strong></h3>
<p style="text-align: justify;">Практически все они построены на исключении какого-либо нутриента из меню, например – углеводов. Белковые диеты чреваты появлением камней в почках и подагрой. Исследования говорят, что люди, которые выбрали этот путь, чаще срываются и переедают. Сбалансированный рацион помогает сбросить килограммы без экстрима и голодания.</p>
<blockquote>
<p style="text-align: center;">Читайте <a href="stati/1253-3-produkta,-kotoryie-na-samom-dele-ne-pomogayut-xudet">"3 продукта, которые на самом деле не помогают похудеть".</a></p>
</blockquote>
<p style="text-align: justify;"> </p>
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[pagetitle] => Что такое 100 калорий?
[longtitle] =>
[description] => Примеры продуктов, в которых содержится 100 калорий.
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[introtext] => Каждый знает: чтобы терять вес, нужно сокращать калорийность питания. Разбираемся, как выглядят порции различных продуктов, содержащие 100 калорий
[content] => <blockquote>
<p style="text-align: center;">Каждый знает: чтобы терять вес, нужно сокращать калорийность питания. Разбираемся, как выглядят порции различных продуктов, содержащие 100 калорий. </p>
</blockquote>
<p style="text-align: justify;">Для начала напомним – на самом деле правильно не «калории», а «килокалории» – именно они являются единицей измерения энергии, которая высвобождается из каждого грамма продукта, который мы съели.</p>
<p style="text-align: justify;">В рамках здоровой сбалансированной диеты женщинам требуется в среднем 2000 ккал в день, мужчинам больше – 2500.</p>
<h3 style="text-align: justify;">В течение дня калории должны распределяться примерно так:</h3>
<ul>
<li style="text-align: justify;">завтрак – 20%;</li>
<li style="text-align: justify;">обед – 30%;</li>
<li style="text-align: justify;">ужин – 30%;</li>
<li style="text-align: justify;">напитки и закуски – 20%.</li>
</ul>
<p style="text-align: justify;">Жирные продукты – самые калорийные. На грамм жиров приходится в два раза больше килокалорий, чем на такое же количество белков и углеводов. Низкой калорийностью обладают продукты, в составе которых много воды – фрукты, овощи, зелень.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="89dd370ace9cc3ce92f31544b9a055a9.jpg" alt="" width="1080" height="1133" /></p>
<h3 style="text-align: justify;">А теперь попробуем визуализировать, как выглядят 100 ккал.</h3>
<p style="text-align: justify;">100 ккал – это:</p>
<ul>
<li style="text-align: justify;">1 столовая ложка оливкового масла;</li>
<li style="text-align: justify;">1 столовая ложка майонеза;</li>
<li style="text-align: justify;">1 столовая ложка сливочного масла;</li>
<li style="text-align: justify;">1 кусочек сыра чеддер весом 30 г;</li>
<li style="text-align: justify;">4 чайные ложки сахара;</li>
<li style="text-align: justify;">2 небольших печенья;</li>
<li style="text-align: justify;">3 ломтика индейки;</li>
<li style="text-align: justify;">небольшая горсть креветок;</li>
<li style="text-align: justify;">большое яблоко;</li>
<li style="text-align: justify;">банан;</li>
<li style="text-align: justify;">полтора грейпфрута</li>
<li style="text-align: justify;">3 целых огурца;</li>
<li style="text-align: justify;">3 небольшие морковки.</li>
</ul>
<p style="text-align: center;"> Читайте также:<a href="xudeem-vmeste/1127-4-elementarnyix-priema,-kotoryie-pomogut-poxudet-byistree"> "4 элементарных приема, которые помогут похудть быстрее"</a></p>
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[introtext] => Часто потерю лишнего веса тормозит простое переедание. Чтобы избавиться от него, достаточно сделать четыре эти простые вещи.
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<p style="text-align: center;">Часто потерю лишнего веса тормозит простое переедание. Чтобы избавиться от него, достаточно сделать четыре эти простые вещи.</p>
</blockquote>
<h3 style="text-align: center;"><strong>Принимайте пищу только за столом</strong></h3>
<p style="text-align: justify;">Мы часто съедаем больше, чем нужно, и даже не замечаем этого – работая за компьютером или отвлекаясь на телевизор. Купите красивую посуду, сервируйте стол. Тогда каждый прием пищи превратится в изящный ритуал, которого хочется ждать, а не в «закидывание» в себя всего подряд.</p>
<h3 style="text-align: center;"><strong>Помните, что здоровые продукты тоже содержат калории</strong></h3>
<p style="text-align: justify;">Неправильно думать, что если пища здоровая, можно есть ее сколько угодно. Даже самые полезные продукты, например, орехи и сухофрукты – это источники жиров, белков и углеводов, которые отдают вашему телу калории. Поэтому порции не должны быть безразмерными.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="kloiu.jpg" alt="" width="1080" height="1080" /></p>
<h3 style="text-align: center;"><strong>Во время еды кладите все продукты в одну тарелку</strong></h3>
<p style="text-align: justify;">Психологи и диетологи считают, что этот прием позволяет быстрее насытиться и в целом делает питание более осознанным. Вы сразу видите все, что собираетесь съесть, и отдаете себе в этом отчет. В идеале половину места должны занимать овощи, четвертая часть приходится на белковые продукты и еще одна четвертая – на продукты из цельного зерна.</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" src="364ec9140427933666a741f632dc021b.jpg" alt="" width="1960" height="1307" /></p>
<h3 style="text-align: center;"><strong>Не храните дома и на работе вредные продукты</strong></h3>
<p style="text-align: justify;">Согласитесь, если печенье или чипсы лежат на видном месте, устоять перед ними достаточно сложно. Полностью исключать любимые, но не слишком здоровые продукты из рациона не стоит – это может привести к тому, что вы просто рано или поздно «сорветесь». Но если они постоянно не будут маячить у вас перед глазами, то вам будет легче сокращать их количество.</p>
<blockquote>
<p style="text-align: center;"><a href="stati/1290-5-etapov-vozvrashheniya-k-zozhu">Читайте также "5 этапов возвращения к зожу".</a></p>
</blockquote>
<p style="text-align: justify;"> </p>
<p> </p>
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