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Diana Rogojan ne povestește despre experiența ei la Centrul Medical Diasan

Guest post by Diana Rogojan

The Healthy Way to Lose Fat — The Diet I made a Lifestyle!

Traded my diet for a lifestyle.

2018 was the year I said “Good-bye!” to diets forever.

I know it’s a cliche, but I swapped diets for a lifestyle and a gentle, patient attitude towards myself — and everything shifted. I started losing weight, gaining muscle mass, increased confidence and an empowered sense of identity.

It’s curious, but it seems that my wanting to lose weight has been precisely what has been holding me back from my goal. Has that ever happened to you?

Now I know what to do and what I believe in regarding nutrition to reach my goals. Aaand I want to share that with you.

So keep an open mind until the very end of this post, I’ll walk you through everything that I eat, do and think and how this all started for me.

+ I’ll give you all the tools I use!

Once you’re done, it’s up to you to figure out if this is a lifestyle you’d want for yourself.

Keep in mind that I’m not a doctor, nor do I pretend to be!

I’m just really eager to learn and try out things, then share them if they work. So be smart and get used to drawing your own conclusions from everything you read, anywhere really, including my own blog. Let me know how you feel about this in the comments below and allow yourself the time to question and research these things further.

I can’t stress how important all of this is for an energy-filled, long and beautiful life and a vibrant, magnetic body!

Ready? Let’s dive in.


In this article you’ll find:

0. My story: How my relationship to diet changed over the last two years and how I get motivation.

1. The Glow Diet: A healing, natural and exciting culinary lifestyle.

2. Quality over quantity: I focus on what I eat more than how much I eat.

3. Intermittent fasting: I also focus on when I eat.

5. A guide to what I drink

6. The Supplements I take

7. My mentality

+ My own personal, printable planner.

1a


How food became a problem

It all started two years ago, when I laid foot on American soil once again. I had promised myself that, this time, I wasn’t going to put on any extra weight while in the States. The effort that went into getting my balance back the last time around I spent time in America and put on 7kg of fat, was not worth any of the burgers or ice cream. It just wasn’t.

When I arrived in California, I was in my very best physical shape I’ve ever been. I was at the weight I considered ideal at that time, I had a little waist and unshakable confidence. I felt sexy, fresh and light. — I loved it.

But the days had gone by and even though I was taking care of what was coming on my plate, slowly, I started losing the shape and the confidence I came with, yet I thought I was keeping a healthy diet.

I had no clue what was happening. I couldn’t explain any bit of it. And that left me feeling powerless, frustrated and angry with myself.

I decided I would do the only thing I knew I could do: I started digging for answers.

Soon enough, I was reading everything I could lay my hands on. From gender differences, to hormonal imbalances, to how stress relates to body composition, to doing a complex type of blood test (Imupro) done to see if I had any food intolerances, out of a list of over 300 foods, that could be messing with my body.

And indeed, I found I did have quite a few. So I started selecting out the ones that did most damage. It helped.

Of course, knowledge alone didn’t trim my body back to how I had wanted it, but it opened my mind to the complexity of the field and the many conflicting beliefs people all over the world had about what is right and what is wrong. At first, it left me confused and struggling.

By this time, I was passionately committed to finding the ideal diet for myself. I had invested so much time, I felt I needed a good conclusion so I can adopt the right strategy and move on learning something else.

I wanted to close this chapter with a simple recipe for an eating plan that was fit for me.

After a year of testing out different approaches and mindsets, I hadn’t really changed at all physically. It seemed I was somehow stuck. But one day, I stumbled upon a cute little book written by a Romanian nutritionist, that opened my eyes to the psychological component.

From then on, mindfulness took a leading role in my research. Somehow, she showed me my way back to myself. Of really looking into my habits and triggers.

What made me overeat?

What was I feeling?

How was my relationship with food? How about my own body?

It wasn’t too long until I noticed I was constantly punishing myself for every time I went astray. I was so eager to find the perfect solution and fit myself in the perfect box, that I completely forgot that I’m in the same team with my own body and mind — and that I had to work with my emotions, needs and habits — not against them! That was my first massive shift and I do encourage you to check out her book, Mihaela Bilic (Am mâncat, o fi păcat?).

My second huge shift happened right after I bought the book and decided I’ll never ever diet again. I was going to fix my lifestyle and my relationship with food once and for all, when the news hit.

I got a call from one of my doctors letting me know some test results I’ve had were alarming and that I should start making more investigations. My heart skipped a few beats that night and the following days were crippling with anxiety.

In such a state, everything anyone can wish for is health.

The hell with looks, weight and bikini bodies!

I don’t believe in coincidences, but what happened next was close to magic. After getting more blood work done, my doctor told me there was nothing I could do to change my condition, my thyroid was going to fail me sooner or lated.

I was just to wait and hope it wouldn’t deteriorate..

This explained why my weight was so hard to predict.

I fell apart. — until, I got a second opinion.

I was introduced to the idea that it can be fixed. That most diseases start from a state of chronic inflammation in the body and that, with the right choices and a loving approach, it can be at least lowered, if not completely removed.

So I started on a new mission. A mission of healing, of preventing, of creating health through balance and self nurture and love.

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How food became a solution

The people who introduced me to this idea were the medical team working in Cluj, at Diasan. I had just met these people and it seemed out of nowhere, but they were there at the right place and time in order to help me get through it. I still remember the intense feeling of gratitude that flood over me the first time I left the clinic. That was the time I decided everything was going to turn out okay. That I would be just fine, if not better than before!

They were suited to help me out better than any other nutritionist I’ve met in these past two years, because they had a complete crew, from a respected doctor, to a practical nutritionist and a psychologist, all of whom reminded me that my body is my body and my health is in my control. Having that revelation was truly beyond words.

So, what was their approach?

They believe that, by fixing the balance within the body and by healing the gut microbiome, I had a chance —and that was literally everything I needed to hear.

Nowadays, the gut is considered the second brain, because of the way it regulates the immune system, nervous system, endocrine system — literally how we think, act and feel.

The gut microbiome is a community of microorganisms (such as bacteria, fungi, and viruses) that inhabit a particular environment and especially the collection of microorganisms living in or on the human body.

With their help, a change in perspective and a commitment to a truly healthy lifestyle, I finally saw my body fall back to normal, my mind find peace and my muscles growing. I had started reversing the problem. I had found the solution.

In just two months my metabolic age jumped from 25 down to 17, over 3kg of my fat turned to muscles and I started losing overall weight, all while eating plenty of tasty food. I stopped having those dreaded panic attacts and all the anxiety regarding my health and my shape had literally left my life.

I felt empowered, strong and supported. And now I want you to feel the same.

That’s why I’ll share everything I learned right now!

I truly feel the need to give back, because I have been given so much when I was the most fragile.

Now, I’m glad to say I found my recipe, my lifestyle and more importantly, a powerful sense of identity out of this entire journey.

And you know what? I’m really happy. Like really happy.

I now think of all the downs along the road as being a necessary part for me to learn all of this and create an even better life for myself than I’ve had before.

What doesn’t kill you makes you stronger, right?

Well, I want to be stronger, healthier and happier out of this —and maybe even add some of that sexy back. Play some Justin Timberlake for me, will ya?

Clarity and motivation

With all of these changes occurring in my life, I found I never clearly defined what I wanted out of my diet. I never took the time to figure out what I was important for me long term, as a lifestyle. How can you find a good answer if you don’t know what the question is?

So I asked myself, what am I actually looking for?

I came up with a powerful, highly personal list that would guide me later on.

  1. — Health. The ability to fight off viruses and diseases, by keeping an unshakable inner balance. The peace of mind that I have a strong body that can take adversity.
  2. — Stamina. The energy to get up every morning feeling vibrant and fully alive. To keep that physical sense of I-can-do-anything consistently from dusk till dawn.
  3. — Beauty. Everything from a tight, radiant skin, rich hair to lean legs or a flat tummy.
  4. — Strength. The ability to grow in muscle mass and density, in order to be fully capable of going on intense adventures, trips or trying out new sports, to feeling safe in my own body and have the ability to get hard things done independently.
  5. — Satisfaction. Other than wanting to treat my body with love and respect, I know I want my food to smell incredible, taste delicious, look amazing and just literally make me feel like celebrating every meal.
  6. — Joy. I want to have a blast out of my lifestyle, not feel guilty or deprived. I want my self esteem to bloom and I want to feel proud of who I am, because of it, not the other way around!
  7. — Ease. I want things to be simple, clear and easy. I’m not a big fan of pushing through life, but rather of outsmarting norms and feeling pulled by passion and curiosity. I asked myself, how would this look like if it was easy? How would my diet have to be, for me to love it so much, I’d want to keep at it forever?

And, to my surprise, as I’m growing older, I started finding an intense motivation from thinking about the day I’ll carry a child. ( or 3 )

8. — When the time will come, to be strong, happy and sexy in my pregnancy. I picture myself this fit, healthy and glowing young woman, that offers her very best genes to that little soul living inside of her. Being a fit, happy and healthy mother is a goal that is very real to me these days. I haven’t started planning brining a new member in our family, but I can’t picture myself any other way than being strong for that critical, yet beautiful time. And I’m well aware that I’ll need an empowering lifestyle to be already set in place long before that, to make sure it sticks and doesn’t break under pressure.

The Glow Diet

The word diet comes from the Greek diaita, originally „way of life” — not a one-week recipe to lose weight, but a consistent habit of food choices.

So what I’ll call diet further in this article refers to a lifestyle, that is based on my particular needs and desires, paired with medical guidance. It is also adapted to my personality and beliefs.

So what is the diet that I’m following?

I like to think of it as a diet that makes me glow, through it’s powerful healing powers

— and for the excitement I get from living this way every day.

The theory is simple: add enough of the good stuff in — and make it so rich in flavour with amazing natural spices — that you don’t even think about the bad stuff.

The point is to heal the GUT MICROBIOM. We do that, by giving it plenty of fibre, a large variety of different types of natural foods and less of what is deteriorating it, like chemicals, refined sugars or carbs, stress, etc.

I’m taking a probiotic to help boost the good bacteria in my gut and make sure I have enough “bacteria families” inhabiting it, but I’ll talk more about this later. For now, if you don’t know what your gut microbiom is — and why it’s SO important, check out this video explaining exactly what I’m talking about.

I’d describe the diet as: varied, plant-based, low carb and really spicy.

 


Do

#1: Chose anti inflammatory foods: Whole foods that are rich in fiber and antioxidants are my go to choices.

Why Fibre? — because it’s the only food source for the good bacteria in our gut. Refined sugars, on the other hand, promote the over growth of bad bacteria, that can result in an imbalance. I’m sure you know how too much Candida can feel, for example.

  • High amount of: Greens, veggies and fruit. (Especially spinach, avocados, dark berries and cruciferous vegetables, like broccoli or cabbage.)
  • High amount of: Legumes like peas, beans, lentils and quinoa.
  • High amount of: Spices and herbs. (Turmeric, cinnamon, ginger, parsley, rosemary, basil, oregano, chilly etc)
  • Moderate amount of: Nuts and seeds like almonds, walnuts, chia, pumpkin seeds (Eaten raw, whole, unprocessed and usually hydrated.)
  • Moderate amount of: Poultry, fish, seafood and eggs.
  • Moderate amount of: Fermented foods like sauerkraut or pickles.
  • Small amount of: Red meat.
  • Small amount of: Rice, corn, potatos or oats.
  • Small amount of: High fat butter, raw coconut oil and extra virgin olive oil, instead of other vegetable oils.

#2. Oven broiled, boil, steam, slow cook or serve your food raw with minimal amount of fat for cooking— avoid heating oils and butters and enjoy them as extra flavour while serving.

#3. Make sure 70% of the plate is made of vegetables or legumes.

#4. If you need it, you can have 1 cheat meal every week.

The lifestyle is what matters here. What happens once in a while is really not that relevant as long as you have a healthy inner environment that can take it.

I do have a cheat meal most weeks, but I keep it on the same day, usually Sunday for lunch or Friday for dinner, so I don’t talk myself into cheating with every meal.

The less negotiating with myself, the happier I am.

Don’t

#5. Avoid: Everything that is refined, processed and has more than 2-3 ingredients.

  • Heavily processed fats and meats.
  • Fast food & deep fried anything.
  • Sugar, processed sweets, soda. ( Letting go of sugar means letting go of cravings.)
  • Refined carbs, like pastries, cookies (and in my case, everything that contains gluten.)
  • Dairy products (except for butter and lactose-free milk that I add to my coffee)
  • Alcohol (except for 1-2 glasses of red wine or prosseco once in a while)
  • Fruit juices (even the ones you make at home! Eat the fruit, don’t drink it, because you’ll lose all the fiber and the store all the fructose as fat in the body)

Meal examples:

  • Breakfast: Fruit; A 2egg mushroom fritatta with rucola; Hummus with carrot and cucumber sticks; A chocolate chia pudding with crunchy almonds; A shakshuka; etc
  • Lunch: Grilled salmon with pea puree; Tuna salad with lots of greens; Broccoli cream soup; Zuchini noodles with chicken; Oven backed sweet potato with guacamole; Backed apple with lots of cinnamon; etc
  • Dinner: Chicken curry; A quinoa buddah bowl; Any type of salad; Sea food; Backed pumpkin; Cabbage stew; Tomato soup; Duck with sourkraut; Chicken legs with grilled veggies; etc

Quality vs. QUANTITY

As long as you pack your plates with a variety the rainbow of all veggies, leafy greens and legumes, spices and seeds, you really don’t have to worry about eating too much.

Fiber is filling and it takes some time to chew. Trust your intuition, because while eating healthy foods, you natrually get a sense of what is enough for you. There’s no need to count calories, stress about food combinations or otherwise, as long as you focus on eating whole foods that you love.

Follow your sense and make sure you enjoy what you’re eating. I’ll share a few of my favorite go-to meals in a minute, but make sure you make your own list.

Take time to make your plate beautiful and explore flavours. Garlic, ginger, onions, cumin, rosemary, golden curry, cinnamon, mint and cloves are fantastic for adding a little sophisticated twist and some adventure to your culinary experience.


Intermittent Fasting

Fasting is basically going an amount of time without eating anything. Intermittent fasting is restricting your eating window to a specific amount of time and not eating in between.

Fasting is a terrific way to give the body a break from digesting and let it get it’s job done in cleansing the entire system. (Listen to dr. Rhonda Patrick explain it best.)

Nowadays, fasting has become a world-wide trend, but it has been around for thousands of years in many spiritual practices. Thankfully, today, we have the scientific evidence to back up why going without food for a while is not only beneficial for short term health, but can also promote longevity and fight off serious diseases by a process called autophagy — and unwanted fat.

Read more about the benefits: https://steinerhealth.org/health/fasting and about different variations of it here: http://diasan.ro/cum-pot-sa-tin-post-cu-lichide-si-la-ce-ma-ajuta

This is the method I use:

#1. I fast 16hrs and have an eating window of 8hrs. It’s generally best to fast between 10-16hrs when doing intermittent fasting.

So, I have breakfast at 10, lunch at about 13, and dinner before 18.

I sometimes have a snack in between these meals if I crave it, like a pomegranate or other types of fruit, a nice-cream, a chia pudding, a handful of nuts or a bit of dark chocolate.

Then, I don’t eat anything until the next day at 10.

#2. Every monday, I do a 24hrs fast. Starting Sunday evening, I don’t eat anything until Monday evening, when I have a nice, warm dinner.

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Drinks

In an usual day, I will have 2 litres of water and/or tea; When I’m exercising, I normally add another litre, that I finish during my training.

I drink plenty of unsweetened teas. I have a cupboard with at least 20 different types that I mix up to keep things exciting. But generally speaking, ginger and green tea is the strongest one to promote a fast metabolism.

I drink bone-broth and chicken soup for the anti inflammatory benefits and the aid in collagen to help keep the body comfortable, flexible and beautiful.

I have coffee every day.

I never drink soda, I almost never have alcohol and I don’t drink fresh juices.

I do, on the other hand, enjoy making myself smoothies. I like to add raw cacao to them, cinnamon, turmeric or mint, to make them even better.

Green smoothies are also a fantastic way to fuel up on those greens, if you didn’t have a chance to get in the fibre during your meals.

Supplements

I think about supplements as an extra that we’re lucky enough to be able to gift ourselves.

As long as we get all our micro and macro nutrients from having a full variety of food, we don’t generally have to worry about needing supplements, but I do think of them as a privilege I have for living in this time in history, where we can significantly boost our health with such a minimal effort as swallowing a pill in the morning.

The cost is too low for such a huge benefit.

So, here’s what I take on a daily basis:

  • Vitamin D
  • Omega 3
  • Probiotic
  • A multivitamin

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Because I don’t get enough sunshine these days and because vitamin D is such a crucial element in the functioning of our brains and entire bodies, I take a daily supplement of 4000 IU. Having a vitamin D deficiency can lead to general fatigue, depression, a low immune system and even put you at risk of some serious health issues. Why take that risk?

I also get Omega 3 from about 3 soft pills of fish oil every day.

I take a good probiotic called MegaSpore, with a huge amount of Bacillus species and it’s probably been the main helper in boosting my mood, curving my cravings and feeling more comfortable over-all. I used to have bloating issues that are far gone now.

Probiotics are a fast way to rebalance your microbiome and heal your gut. If you’ve had a lot of antibiotics during your life, have had a bad diet for a long time, have had too much sugar or feel any symptoms of a too slow or too fast bowl movement, then you should definitely give them a try. They also promote weight loss and an over-all healthier immune system.

A multivitamin is also a nice way to make sure you get everything you need during the day, but if you’re confident you’ve got your meals right, then you should be fine without it.

IMG_0786


Mentality

Whenever I decided I was going to clean up my act and commit to a healthy diet, my brain started working against me.

But one day, I noticed I was asking myself the wrong questions: Why me? Why do I have to give up on what I like? Why is everything that taste good bad for you? etc.

Mindfulness and keeping a meal journal were undoubtedly immensely powerful tools.

I still use a journal to track my meals, over on my phone, using an app called Griddiary.

I noticed my pattern and understood I needed to start asking better questions, that led me to find better answers:

How can I have a healthy diet and love it? How can I enjoy my dietary choices even MORE than I enjoy junk food? What would it take for me to find pleasure and passion in this? Who would I have to become in order to live this way? What would living this way offer me today?

Once I finally let go of the idea that healthy foods mean a sacrifice on pleasure and taste, I started discovering a gazillion ways and ideas to make my food not only healthy, but an absolute highlight of the day.

I developed a passion for cooking and I play a little game of chemistry during the day, finding ways to add as many colors, vitamins and minerals to my plate.

I was also worried about my social life deteriorating, but I found it actually improved! I get to explain to people what makes a dish so amazing, how the ingredients and the spices boost our well being and how being more mindful about food changes everything. It has become a part of my identity that I truly love.

It has been a gift, not a curse. And now my friends come over so they can treat themselves with my healthy dishes!

I am now more confident and more capable of deciding independently what is good for my body, because I have followed it with great care and patience as it gave me signs of energy or discomfort. Trusting my intuition is now part of who I am and I can’t believe how many years I’ve spent trying to numb myself or shut my body up when it tried to show me what I was doing wrong.

I find I have made peace with my relationship with food and have regained my self esteem and self trust.

And I KNOW you can do the same!

Please let me know if this helped!

P.S.

Before you go, if you want a little guide I made for myself to keep on the kitchen counter, you can now download it and print it out too, for free. Click the button below!

Articol preluat de pe https://dyrogue.com/blog/the-healthy-way-to-lose-fat


 

Mai Mult
Painful and inflamed gout on her body around the Bones and joints in the circle.

Alimentația în gută

Guta și hiperuricemia provin din acumularea uraților în organism. Manifestarile acestei afecțiuni nu sunt prezente dacă se menține uricemia sub pragul critic de 70 mg.

Este foarte important să stimulăm diureza. Cantitatea de urați eliminată din organism este proporțională cu cantitatea de urină. Pentru a asigura o diureză de 2 l/24h este necesar să consumați aproximativ 3L apa plată (cât mai pură).

La fel de important este să eliminăm din dieta zilnică alimentele bogate în purine, fiindcă ele se transformă cu ușurință în acid uric. Purinele de origine vegetală NU se transforma în acid uric: așadar lintea, mazărea, spanacul,ciupercile, varza și sparanghelul pot fi consumate.

Alimentele complet interzise sunt : burta, piftia, gelatina, toba, mezelurile.

Băuturile alcoolice cresc uricemia cu 30%. Singura băutură permisă este vinul rosu, o dată pe săptămână, maxim 2-3 pahare.

Alte aspecte la fel de importante sunt evitarea surmenajului, a stresului și suprasolicitării fizice.
Efortul fizic constant este absolut necesar ( mers pe bicicletă, înot, alergare).

Alimentele pe care trebuie sa le evitati ( nu sunt interzise, trebuie doar consumate limitat, atât ca frecvență cât și cantitativ) :
-organe (creier, ficat, limbă, burtă, picioare, inimă, pipote)
-carne fragedă (vițel, purcel, miel, pui, pui de curcă), precum și carnea de gâscă sau rață
-mezeluri (șuncă, parizer, mușchi file, crenwurști )
-vânat
-supe de carne fragedă
-anumite specii de pește (anșoa, sardine, hering, păstrăv,crap, știucă)
-icre
-fructe oleaginoase (nuci, migdale, semințe etc.)
-ciocolată, cacao
-ouaă: maxim 4/saptamana

Alimente permise: legume, salate, fructe, lactate, brânzeturi (nu fermentate), pâine integrală/neagră, paste integrale, orez, cartofi.

 

guta1

Mai Mult
woman with heartburn on the blue background

Ce să mâncăm dacă avem reflux sau acid?

1.Menținerea unei greutăți normale (scăderea în greutate dacă sunteți supraponderal/obez).

Obezitatea (atenție la obezitatea abdominală) este un factor de risc pentru boala de reflux gastroesofagiană și crește presiunea intraabdominală.

2. Alimente interzise

-înghețată, dulciuri, bomboane

– milkshake

-ciocolată cu lapte/ cacao cu lapte

– bacon, mezeluri, carnea sărată, marinată, prăjită, fast-food

– pește gras/ afumat sau carne afumata/la conservă

– usturoi, ceapă, roșii, varză, castraveți, broccoli, praz, ridichi, varză roșie

-murături

-citrice, sucuri de fructe, grepfruit, lămâie, merișoare, cidru de mere

– paste (cu sosuri)

– produse de patiserie

– nuci

– grăsimi prăjite

– condimente : toate (muștar, hrean, piper, boia etc)

– răntașuri

– sosuri pe bază de suc de roșii, ketchup, oțet

– Băuturi:- alcool, cafea, sucuri carbogazoase

– ceai de mentă, ceai/ băuturi cu cafeină

3.Evitarea alcoolului și a fumatului (renunțarea la fumat).

4.Mese mai frecvente și reduse cantitativ

–  4-5 mese pe zi reduse cantitativ,3 mese principale și  2 gustări

–  Evitați să mâncați până vă săturați/vă simțiți plini

– Nu mâncați seara târziu înainte de culcare

– Faceți-vă timp să mâncați și să stați la masă, nu mâncați pe fugă.

5.Evitați să dormiți în timpul zilei. Nu vă culcați imediat după ce ați mîncat, asteptați 2-3 ore. Asigurați-vă că vă odihniți corespunzător pe timpul nopții (7-8 ore de somn în timpul nopții).

6.Nu purtați haine stramte in partea de sus

 

Exemplu de meniu pentru o zi

Mic dejun:- 1-2 felii păine integrală

-1-2 felii pastramă curcan

-+ 1 frunza de salată verde

– 1 cană de ceai de mușețel/ păpădie

 

Gustare : -1 banană bine coaptă sau 2 pere

-1 pumn de migdale sau ½ papaya

 

Prânz:  – 3-4 cartofi medii copți cu rozmarin și busuioc

– 250 g salată verde cu 1 lingurita de ulei de măsline

 

Gustare:    – un pumn de semințe de dovleac sau ½ cană de merișoare

Cină:- 200 g de păstrăv la cuptor

-150 legume la grătar sau fierte ( dovlecei, vinete, ciueprci)

Mai Mult
poza2

Ce să mănânci ca să trăiești mai mult?

Antioxidanții și îmbătrânirea

Radicalii liberi sunt molecule care fac rău celulelor sănătoase. Aceștia sunt responsabili de anumite afecțiuni, cum ar fi cancerul, și totodată ei grăbesc procesul de îmbătrânire. Alimentele bogate în antioxidanți luptă împotriva radicalilor liberi. Fructele și legumele colorate conțin mulți antioxidanti; acestea trebuie consumate zilnic.

Alimente antioxidante:

  • Fructele de pădure (luptă împotriva cancerului și împotriva bolilior sistemului nervos central); se pot consuma și de la congelator (nu se pierd antioxidantii prin procesul de congelare)
  • Uleiul de măsline: conține grăsimi bune care ajută memoria și combat inflamația. Ajută la scăderea colesterolului rău (LDL) și la creșterea colesterolului bun (HDL).
  • Peștele: numit și “mâncarea pentru creier”. Conține acizi grași buni DHA și EPA, care ajută sistemul nervos să funcționeze așa cum ar trebui. Consumați pește de 1-2 ori pe săptămâna pentru a preveni demența. Acizii grași omega 3 din peștii mai grași (ex somon, păstrav) scad colesterolul rău și trigliceridele. De asemenea ajuta și în ateroscleroză.
  • Fasolea: consumați-o de 3-4 ori pe săptămână. Fibrele ajuta în procesul de digestie și scad riscul pentru afecțiuni precum obezitate, bolile cardiovasculare și diabet. Pentru că dau sățietate, ajută în procesul de slăbire.
  • Legumele: conțin fibre, antioxidanți, multe vitamine și minerale. Ele luptă împotriva bolilior cronice. Legumele de culoare verde închis conțin vitamina K, care întărește oasele. Cartofii dulci conțin vitamina A, care are rol în protejarea bolilior de piele și de ochi, și luptă împotriva infețiilor. Roșiile scad riscul cancerului de prostată.
  • Nucile, migdalele: conțin vitamina E, care scade riscul de accident vascular cerebral la femei. De asemenea conțin grăsimi bune care scad colesterolul rău. Totodată, ele conțin multe calorii, de aceea consumați-le în moderație.
  • Lactatele (iaurt, brânzeturi): conțin vitamina D, care ajută organismul să utilizele Calciul în mod corespunzător. Sunt esentiale la persoanele cu osteoporoză. Vitamina D ajută la scăderea riscului de cancer de colon. Iaurturile contin probiotice și ajută la digestie.

Mențineți-vă greutatea normală! Oamenii slabi, cu o greutate normală și care mănâncă mai puțin au o durată de viață mai lungă.

poza1

 

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Cafeaua

Despre Cafea

Cafeaua este una dintre cele mai folosite bauturi din lume, rezultand din fierberea boabelor de cafea de Coffea Arabica sau Coffea Robusta (in prealabil prajite si macinate).Cel mai important component este cafeina. Continutul in cafeina al cafelei consumate se calculeaza in functie de cantitatea de cafea folosita la preparare: 1 lingurita de cafea are 60 mg cafeina.Se considera o ceasca de cafea de aproximativ 60 ml contine 60 mg cafeina.

Espresso: 70-145 mg cafeina

Filtru: 105-180 mg cafeina

Instant (ness): 105-180 mg cafeina

Decofeinizata: 5-10 mg cafeina

In cadrul unui stil de viata sanatos, se recomanda maxim 2-3 cesti de cafea/zi, respectiv maxim 200 ml (120-180 mg cafeina), dupa masa si fara a se asocia cu obiceiul de a fuma.

Efectele benefice ale cafelei:

  • Imbunatateste memoria pe termen lung
  • Protejeaza ficatul impotriva cirozei
  • Scade riscul de depresie
  • Stimuleaza sistemul nervos central, atenuand oboseala
  • Produce dilatarea vaselor de sange, imbunatatind circulatia vaselor de sange
  • Favorizeaza  diureza
  • Stimuleaza digestia (atentie! Bauta pe stomacul gol poate produce foame imperioasa si stare de rau)
  • Cafeaua obtinuta prin filtrare scade LDL-colesterolul
  • Efecte benefice pentru piele

Efectele negative ale cafelei:

  • Afecteaza somnul timp de 4 ore dupa consum
  • Cafeaua obtinuta prin fierbere creste LDL-colesterolul
  • Accelereaza respiratia si frecventa cardiaca

Cafeaua nu se recomanda celor suferinzi de ulcer gastric/duodenal, reflux gastroesofagian, gastrita sau hipertensiune arteriala.

Sofronie Noemi-Nutritionist Dietetician

 

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Constipatie

Mit sau adevar-despre constipatie

Mituri:

1.Ar trebui sa avem scaun zilnic (fals).

A avea scaun zilnic este ceva normal si sanatos, dar definitia constipatiei este “mai putin de 3 scaune pe saptamana”.

2.Constipatia duce la acumularea de toxine si la probleme grave de sanatate(fals).Pana in prezent nu s-a dovedit faptul ca scaunul poate “produce” toxine sau ca laxativele sau curatarea colonica scad riscul de aparitie a cancerului colonic.

3.Daca am constipatie, tot ceea ce trebui esa fac este sa mananc mai multe fibre (fals). Consumul crescut de fibre intr-adevar ajuta la reglarea digestiei, dar si consumul crescut de lichide si activitatea fizica regulata sunt esentiale. Insa constipatia cronica poate indica o problema mai grava de sanatate (mai ales daca este insotita de scaun cu sange, durei abdominale, scadere in greutate inexplicabila), cum ar fi disfunctia glandei tiroide, diabet zaharat, Parkinson sau poate fi un efect secundar al unor medicamente.

4.Cafeaua poate regla constipatia(fals). Intr-adevar cafeaua poate stimula musculatura tractului digestiv pentru a se contracta, insa are efect diuretic, ceea ce inseamna ca atrate apa din intestin si face astfel ca scaunul sa devina mai tare si mai greu de eliminat.

5.Laxativele au actiune imediata (fals). Uneori laxativele au efectul dorit dupa cateva zile, iar utilizarea indelungata a acestora are efecte negative.

 

Adevaruri:

1.Consumul crescut de produse lactate poate duce la constipatie (mai ales la cei cu intoleranta la lactoza).

2.Prea multe gume de mestecat inghitite pot “bloca” tractul intestinal si cauza constipatie.

3.Schimbarea mediului (de exemplu mersul in vacanta) poate contribui la aparitia constipatiei. In acest caz, consumati multe lichide, consumati fructe si legume proaspete si faceti miscare.

4.Depresia duce la constipatie cronica.

5.Daca se neglijeaza senzatia de defecatie in mod constant, se poate ajunge la constipatie.

6.Medicamentele pot cauza constipatie, cum ar fi cele pentru durere, depresie, hipertensiune, dar si suplimentele cu Calciu sau Fier.

7.O alimentatie saraca in fibre este asociata cu  constipatia.

8.Consumul de prune uscate ajuta la reglarea constipatiei.

9.Hidratarea corespunzatoare (consumul crescut de lichide) previne constipatia, precum si activitatea fizica constanta.

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Ingrasat

Motive “surprinzatoare” care favorizeaza cresterea ponderala

1.Nerespectarea orelor de somn.Specialistii recomanda 7-8 ore de somn pe noapte-nici mai mult, nici mai putin.In prmimul rand, cei care obisnuiesc sa sa doarma la ore foarte tarziu, au obiceiul de a lua gustari tarzii, ceea ce creste aportul caloric.In al doilea rand, cei care nu dorm suficient au o senzatie mai mare de foame in general.

2.Stresul din viata cotidiana. Atunci cand suntem stresati, nivelul de cortizol creste, iar o data cu el creste si apetitul.

3.Depresia, inclusiv antidepresivele.

4.Medicamentele antiinflamatoare steroidiene  (corticosteroizii)- cauzele sunt retentia de lichide si cresterea apetitului.

5.Hipotiroidismul- surplus de 5-6 kilograme.

6.Sindromul Cushing-hipersecretie de cortizol.

7.Sindromul ovarului polichistic ( cauza cresterii ponderale este aparitia fenomenului de rezistenta la insulina)- obezitatea abdominala este o caracteristica comuna.

8.Abandonarea fumatului- duce la crestere ponderala maxim 4.5 kg. Abandonarea fumatului este cel mai bun lucru pentru sanatatea dumneavoastra, insa cu dieta si sport se poate preveni acest efect.

9.Nerespectarea unui program organizat al meselor- 3 mese principale la intervale regulate de timp si optional 2 gustari.

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Alimentele cresc HCL

Alimente care favorizeaza cresterea secretiei de suc gastric:

  • carne, grăsimile de origine animală: şuncă, slănină, afumături, salamuri uscate şi grase, untul, untură, smântână, caşcaval sau brânză grasă
  • zaharuri, dulciurile concentrate (dulceaţa, gem, halva, bomboane, ciocolată, frişcă, marmeladă, rahat)
  • alcool
  • mancarurile picante
  • prajelile
  • cafeaua, bauturile carbogazoase
  • conservele
  • condimentele tari (piperul, ardeiul iute, hreanul, usturoi, ceapă crudă, ketchup, sare de lămâie, zeamă de lămâie, murături, oţet)
  • ciocolata, ceaiul in exces
  • supele şi ciorbele de carne legumele şi fructele nefierte (se digeră mai greu, iar digestia lor necesită stagnarea îndelungată în stomac, cu creşterea secreţiei de acid gastric)
  • Fasole uscată, varză, sarmale
  • Pizza, mâncăruri tip fast food
  • Mâncăruri prea fierbinţi sau reci, mesele prea abundente.
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Carnea Procesata

Despre Carnea Procesata

In categoria “carnii procesate”(sau mezeluri) se include carnea care a fost supusa unor tratamente, cum ar fi maturarea, sararea, afumarea, uscarea sau pastrarea sub forma de conserva (in aceasta categorie nu se include carnea pastrata la congelator):

-carnati
-hot dog
-salam
-parizer
-sunca, pastrama
-carne uscata
-carnea din hamburgeri
-conserva de carne

 

Consumul frecvent al acestui tip de alimente este asociat cu un stil de viata nesanatos, fiind intalnit mai frecvent printre fumatori si cei cu un consum foarte scazut de fructe si legume proaspete.

Consumul crescut de mezeluri este asociat cu aparitia unor afectiuni cronice, cum ar fi hipertensiune arteriala si alte afectiuni cardiovasculare, boala pulmonara cronica obstructiva, cancer de stomac/intestin/colon.

Aceste produse alimentare sunt “incriminate” de a creste riscul acestor afectiuni datorita substantelor pe care le contin:

1.nitriti, compusi nitrozo si nitrozamine- care s-au dovedit a fi procarcinogene. Ele sunt folosite pentru conservarea si pastrarea culorii rosiatice/roz a carnii, impotriva rancezirii lipidelor si pentru efectul antibacterian.

2.hidrocarburi policiclice aromate- se gasesc in carnea afumata (se formeaza in fumul de la lemnele/carbunii arsi, precum si in carnea arsa); in studiile pe animale s-a dovedit ca au  efect procarcinogen.

  1. amine heterociclice- se formeaza in timpul frigerii/prajirii carnii la temperaturi ridicate (se gasesc mai ales in carnati, sunca prajita si carnea din hamburgeri). Studiile observationale au subliniat faptul ca aceste amine heterociclice cresc riscul pentru cancerul de colon, san si prostata.

4.Clorura de sodiu (sarea)- utilizata pentru conservare, antibacterian, dar si pentru gust/aroma. Excesul de sare este asociat cu hipertensiune arteriala si cancer de stomac (favorizeaza dezvoltarea Helicobacter Pylori).

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Digestia

Cum sa ne imbunatatim digestia?

1.Consum de fibre zilnic-fructe,legume,cereale integrale,leguminoase,oleaginoase
2.Nu mestecati guma.Mestecatul transmite semnale creierului pentru a se pregati de digestie.
3.Mentinerea unei greutati normale (normopondere)- atentie la grasimea abdominala.
4.Mese regulate, mai reduse cantitativ-pentru a evita senzatia de “plin”; puteti optati pentru o farurie mai mica in care sa va puneti mancarea, pentru a manca mai putin si exact cat va propuneti.
5.Consum crescut de lichide-apa,ceaiuri,ciorbe,fresh-uri.
6.Activitate fizica zilnica- pentru a evita flatulenta, constipatia; de asemenea, sportul are efect de a reduce stresul.
7.In caz de diaree, consumati probiotice (din alimente sau suplimente).
8.In caz de flatulenta-evitati leguminoasele (fasole,linte,soia), sucurile carbogazoase, alimentele grase, mezelurile, citricile, rosiile, cafeaua, alimentele prea sarate.
8.Renuntati la fumat.Fumatul favorizeaza aparitia refluxului gastrig si a senzatiei de “arsura”.
9.Nu va grabiti atunci cand luati masa si mestecati bine alimentele- pentru a evita inghitirea de aer.
10.Daca vi se face foame in a doua parte a zile (dupa-masa,seara), luati cele 2 gustari recomandate de specialisti intre mesele principale (intre mic-dejun si pranz, intre pranz si cina); astfel, veti evita mesele prea bogate seara.

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