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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
1

Ce metoda este mai eficienta pentru slabit: restrictia calorica sau postul intermitent?

Tema postului intermitent (intermittent fasting) si a postului cu lichide (fasting) a fost intens studiata de catre cercetatori in ultimii ani, fiind un subiect popular in lumea nutritiei si a slabitului. Care este diferenta intre post si restrictia calorica? Care dintre aceste metode este mai eficienta pentru slabit?

Sustinatorii teoriei restrictiei calorice (clasica dieta hipocalorica “mananca des si putin”) spun ca postul cu lichide functioneaza de fapt tot datorita restrictiei calorice si ca nu conteaza frecventa, ci doar aportul caloric per total. Adevarul este insa altul. De ce am crede ca reducerea cu 300 kcal pe zi in decurs de 1 saptamana este la fel cu reducerea a 2100 kcal intr-o singura zi? Diferenta dintre cele doua variante este uriasa.

Reducerea aportului caloric este cea mai frecventa metoda atat pentru slabit, cat si pentru Diabetul zaharat de tip II, recomandata de catre specialisti. Teoretic reducerea aportului caloric cu 500 kcal pe zi va duce la o scadere de aproximativ 0.5 kg de grasime pe saptamana. Asociatia Americana de Diabet recomanda sa ne focusam pe dieta, activitate fizica, atingand astfel un deficit de 500-750 kcal/zi. Controlul portiei si reducerea caloriilor este popularizata inca din anii 70. Aceasta scadere a numarului de calorii ar trebui facuta pe interaga zi, nu deodata. Dieteticienii isi sfatuiesc pacientii sa manance de 5-7 ori pe zi, cate putin si des. Exista tabele cu continutul caloric  pe orice eticheta a alimentelor si aproape la orice restaurant. Exista nenumarate aplicatii si carti pentru a te ajuta sa iti controlezi numarul de calorii pe care le consumi intr-o zi. Cu toate acestea, foarte multi dintre noi esueaza si nu reusesc sa slabeasca, desi se tin de regim “ca la carte”.

Studiile ne spun ca aceste sfaturi clasice au o rata de esec de 99.5% (doar 1 barbat din 210 de barbati obezi si 1 femeie din 124 de femei obeze au rezultate pe termen lung cu dieta clasica hipocalorica). Dar de ce nu functioneaza? Din cauza ca aceasta, in timp, duce la incetinirea metabolismului (scaderea procesului de ardere a grasimilor).

Rata metabolismului bazal reprezinta energia necesara pentru a ne tine in viata (pentru ca inima sa pompeze, plamanii sa respire corespunzator, creierul sa functioneze, rinichii sa elimine toxinele, etc). Acesta ajunge sa scada in timp in contextul unei restrictii calorice indelungate, ajungandu-se la faza de platou (stagnare) in procesul de slabit. Organismul este fortat sa se “opreasca”  din procesul de arderea a grasimilor, pentru ca sa faca fata acestei restrictii calorice. Dupa care, are loc fenomenul clasic de yo-yo, recastigare a kilogramelor pierdute (proces normal), in timp ce familia si prietenii te acuza ca nu te tii cum trebuie de dieta si esti incapabil sa te abtii de la dulciuri. Aceasta abordare cu dieta hipocalorica are efect doar pe termen scurt, pana cand metabolismul se “prabuseste”.

Secretul pe termen lung este sa iti mentii metabolismul bazal si sa  mentii procesul de ardere a grasimilor. Cum? Intrand in starea de “ starvation mode”- o “infometare” CONTROLATA, prin Intermittent fasting si fasting (post intermittent si post cu lichide).

Postul are efectul de a declansa in organism anumite reactii pe care restrictia calorica nu le poate face, si anume: insulina scade si astfel se previne rezistenta la insulina, noradrenalina creste, mentinand rata metabolismului bazal, hormonul de crestere creste, iar astfel se depune mai multa masa musculara. In decurs de 4 zile de post cu apa, rata metabolismului bazal nu scade, ci creste cu 12%. Nici rezistenta la activitatea fizica nu scade, ci dimpotriva, se mentine. In timpul acesta, organismul uman “isi deschide” rezerva de energie pe care o are: GRASIMEA! Rata metabolismului bazal se mentine si in loc sa arda caloriile din alimentele pe care le primeste, incepe sa arda excesul de grasime din organism.

In timpul acestui proces, prima data se consuma rezerva de glicogen din ficat (in aproximativ cateva ore). Dupa care incepe sa arda grasimea aflata in exces in corp. Din moment ce organismul are suficient combustibil ca sa functioneze (din grasime), rata metabolismului bazal nu incetineste. Pe termen lung, aceasta metoda este mult mai eficienta, deoarece rezolva cauza, nu doar efectul: scade insulina (hormonul care face sa se depoziteze tot ceea ce mancam) si regleaza hormonii de foame si de satietate (ghrelina, leptina). Aceste lucruri nu au loc in organism decat atunci cand organismul nu primeste hrana din exterior (aport exogen), de aceea nu se intampla in cazul unei restrictii calorice, ci doar cand corpul nu primeste hrana deloc.

Studiile au comparat restrictia calorica cu intermittent fasting (ambele cu Dieta Mediteraneana): un grup a tinut dieta mediteraneana cu restrictie calorica, iar al doilea grup dieta mediteraneana cu intermittent fasting. Rezulatele dupa 6 luni au fost urmatoarele: la al doilea grup a scazut rezistenta la insulina si nu a avut loc fenomenul de yo-yo (nu au castigat inapoi kilogramele pierdute). Mai mult, intermittent fasting ajuta in special la arderea grasimii abdominale, care afecteaza ficatul si pancreasul (organelle interne), care este un risc pentru sanatate (tesutul adipos abdominal duce la diabet, hipertensiune arteriala, steatoza/ficat gras).

Daca doresti sa afli mai multe despre postul intermitent si cum poti sa il integrezi in programul tau de slabit, te asteptam la un consult la Noemi Sofronie nutritionist-dietetician.

Mai Mult
CR-Health-Hero-why-youre-sneezing-03-18

Ce pot sa consum pentru a-mi creste imunitatea?

Una dintre cele mai simple şi mai eficiente metode de a proteja organismul de raceala si gripa, mai ales in acest sezon, este de a consuma alimente şi suplimente care conţin substante care activeaza sistemul imunitar. O alimentatie echilibrata ne poate sistemul imunitar sa functioneze cat mai bine. Ba mai mult, poate proteja organismul de infectiile pe care le-ar putea contacta.

Alimente cu antioxidanti si vitamine

Legume (crucifere: varza, varza chinezeasca, varza de Bruxelles, varza kale, conopida, broccoli, anghinare, ceapa, usturoi, praz,  seminte de mustar, spanac, asparagus, fenicul, sfecla, mazare, telina, porumb dulce)

-Seminte: migdale, nuca Caju, fistic, nuci, seminte (chia, quninoa, dovleac, canepa, etc)

-Fructe: afine, rodie, nectarine, pepene rosu, mango, banana, cirese

– Supa de oase

– Acizi grasi omega 3 (peste), ulei de masline

– Busuioc, coriandru, chimen, musetel, scortisoara, ardel iute, paprika, merisoare, grepfrut, nucsoara, coaja de portocala, papaya, menta, rozmarin, turmeric

Suplimente pentru imunitate

  • vitamina C efervescenta sau tablete 1000 mg 3-4/zi
  • probiotice (Megasporebiotic megaspore.ro)
  • supliment Systemwell (Secom)
  • suplimente cu Echinaceea (500-1000 mg/zi)
  • shake de fructe cu praf de Spirulina si ghimbir/turmeric
  • laptisor de matca/ polen amestecat cu miere (1 lingurita/zi)
  • ceai cu echinaceea/ghimbir 2-3 cani/zi

 

Retete cu alimente care iti cresc imunitatea!

  1. Smoothie cu proteine si afine

Portii: 2 (pahare)

Ingrediente:

  • 1 cana de ceai verde rece
  • 1 cana de iaurt sau kefir
  • 2/3 cana de pudra de vanilie
  • ½ cana de afine decongelate
  • ½ cana de spanac
  • 2 lingurite de seminte de chia sau de in
  • 1 lingurita ulei de cocos
  • 2 lingurite de pudra de stevie
  • ½ lingurita de scortisoara
  • 8 cuburi de ghiata

Mod de preparare: se adauga ingredientele la blender si se face smoothie. Se serveste rece

Informatii nutritionale/portie: 260 kcal/pahar

Informatii nutritionale/portie: 260 kcal/pahar

  1. Tortilla cu oua

Portii: 4

Ingrediente:

  • 4 oua
  • 4 albusuri
  • 3 lingurite seminte de chia
  • Piper negru un varf de lingurita
  • ½ lingurita de paprika sau cuisoare
  • 2 lingurite ulei de masline extra virgin
  • 1 cana de fasole sau asparagus sau muraturi
  • 4 tortilla de porumb

Mod de preparare:

  • Intr-un bol se pun ouale, albusurile, pudra sau semintele, piperul si paprika sau cuisoarele
  • Separate intr-o tigaie se pune fasolea/muraturile la incalzit (fara ulei) pt 1-2 minute si se intoarce pe o parte sip e alta; se aseaza pe o farfurie
  • In tigaia incalzita se adauga uleiul de masline si compozitia de ou, se tine pt 2-3 minute (se face omleta); dupa care se adauga si spanacul si se mai tine pe foc inca 1 minut
  • Se aseaza compozitia in tortilla de porumb; se serveste calda sau rece (se poate tine la frigider)

Informatii nutritionale/portie: 220 kcal

  1. Peste (cod) cu sos pesto si mamaliga

Portii: 4

Ingrediente:

  • 2 cani de mazare
  • 2 cani de frunze de busuioc
  • ½ cana branza parmesan data pe razatoare
  • 3 lingurite ulei de masline extra virgin
  • 2 lingurite nuci maruntite
  • Sare
  • 4 bucati file de cod (aprox 200-250 g fiecare)
  • Faina de porumb

Mod de preparare:

  • Se incalzeste cuptorul in prealabil
  • La blender se pun: mazare, busuiocul, branza, uleiul, nucile si sarea (sos pesto)
  • Se pune pestele in tava si se adauga sosul pesto peste
  • Se lasa la cuptor pentru 15-20 minute
  • Intre timp se face mamaliga
  • Se serveste cald

Informatii nutritionale/portie: 290 kcal

  1. Salata cu ton si nuci

Portii: 4

Ingrediente:

  • 2-3 lingurite de coaja de lamaie data pe razatoare
  • 3 lingurite suc de lamaie
  • 2 lingurite lapte de cocos
  • 2 lingurite seminte de chia
  • 1 lingurita unt de cocos
  • Sare
  • 4 cani spanac
  • 1 cana varza murata sau quninoa fiarta
  • 1 bucata broccoli
  • 2 cani (sau 300 g) ton
  • ¼ cana migdale sau nuci
  • Optional ¼ cana arpagic

Mod de preparare:

  • La blender se pun: coaja de lamaie, suc de lamaie, lapte, seminte chia, ulei, sare
  • Separate intr-un bol se pun: spanac, varza/quinoa, ton, nuci; deasupra se adauga sosul facut la blendere
  • Se serveste rece

Informatii nutritionale/portie: 244 kcal/portie

  1. Reteta pui la cuptor

Portii: 4

Ingrediente:

  • 2-3 lingurite de coaja de lamaie data pe razatoare
  • 3 lingurite suc de lamaie
  • 3 lingurite ulei de masline extra virgin
  • 2 lingurite capere
  • Piper negru
  • 1 lingurita rozmarin
  • 4 bucati piept de pui
  • 1 cana asparagus sau anghinare
  • ¼ cana branza parmesan maruntit

Mod de preparare:

  • Intr-o tava la cuptor puneti coaja de lamaie, sucul de lamaie, uleiul, piperul, rozmarinul si amestectai bine
  • Adaugati puiul si lasati la cuptor 1-1.5 ore
  • Scoateti puiul si lasati-l la racit 5 minute, apoi taiati-l
  • Taiati asparagus in bucati si adaugati branza maruntita si serviti impreuna cu puiul

Informatii nutritionale/portie: 320 kcal/portie

  1. Smoothie de rodie si seminte

Portii:2

Ingrediente:

  • 1 cana de iaurt grecesc de 2% sau kefir
  • ½ cana de affine dezghetate
  • 1/3 cana suc de rodie
  • 2 lingurite de nuci macinate
  • 1 lingurita de coaja de lamiae razuita
  • 1-2 lingurite suc de lamaie proaspat
  • 2 lingurite de seminte de chia
  • ½ cana apa
  • 8 cuburi de ghiata

Mod de preparare:

  • Intr-un blender se pun ingredientele si se serveste rece

Informatii nutritionale/portie: 272 kcal/portie

 

Noemi Sofronie nutritionist-dietetician

 

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Boala-celiaca-aspecte-generale-si-progrese-terapeutice-Dr.-Corina-Zugravu

Interventii nutritionale in Boala celiaca (enteropatia glutenica)

Definitie:Boala celiaca  – boala autoimuna a intestinului subtire produsa de sensibilitatea modificata la gluten (enteropatie glutenica, sprue non-tropicala).

Glutenul este un complex de  proteine  prezente, alaturi de amidon, in endosperma boabelor de cereale din familia triticeae (grau, orz, ovaz, secara ).

  • Pacientii trebuie sa elimine alimentele care contin grau, orz, secara;
  • Desi glutenul se gaseste si in ovaz, in unele studii s-a constatat ca pacientii pot tolera, in perioadele de remisiune, cantitati mici (< 2g/zi mai rar 40 g/zi) de preparate cu faina pura de ovaz (unele preparate comerciale cu faina de ovaz pot fi contaminate cu alte cereale);
  • Evitarea completa a aportului de gluten este practic imposibila. Se accepta un grad de contaminare de 100 mg/kg in preparatele “gluten free” (300 g/zi de faina fara gluten pot contine aprox 30 mg de gluten).

Sunt permise (din categoria fainoaselor/cerealelor):

  • porumb
  • orez
  • cartofi
  • soia
  • tapioca
  • amidon
  • hrisca
  • quinoa
  • malai
  • mei

Alte alimente permise:

  • fructe
  • legume
  • leguminoase (fasole, mazare, naut, soia, etc)
  • oleaginoase (nuci, seminte, migdale, alune)
  • carnea gatita in casa (pui, curcan, vita, porc)
  • supe creme gatite in casa
  • lapte, iaurt, branzeturi (a se citi eticheta)
  • oua, unt
  • dulciuri: miere, ciocolata neagra
  • uleiuri vegetale
  • condimente: vegetale (plante, ierburi aromate), sare, piper, otet, muraturi
  • Bauturi: lapte, cafea, ceai, cacao, suc fructe sau legume
  • Produsele inscriptionate cu „gluten free”

Sunt interzise:

  • grau
  • orz
  • secara
  • ovaz
  • grau,orz,secara inclusiv sub forma de tarate, fulgi, germeni
  • paine, chifla, covrigi
  • biscuiti
  • produse de patiserie
  • paste din grau, orz, ovaz, secara
  • dulciuri (prajituri, caramele, inhgetata din comert)
  • torturi
  • carnea procesata din comert (mezeluri)
  • branzeturile procesate
  • bere
  • bulion
  • mustar
  • sosuri din comert, dressing-uri
  • supele din comert
  • condimentele din comert
  • Bauturi: ness, bere, cacao cu aditivi din cereale, whisky, gin

Corectarea deficitelor nutritionale in boala celiaca:

  • Dietele “gluten free” produc deficite de vit B, Ca, vit D, Fe, Zn, Mg si fibre. Aceste deficite sunt prezente chiar si la obezi (obezitatea este frecventa la pacientii cu boala celiaca !).
  • Corectia se face nutritional (lapte de soia fortifiat pentru Ca si vit D, legume pentru Fe si Mg);
  • Deficitul de vitamine din complexul B este de 2-5 ori mai frecvent decat in populatia generala, iar 5% dintre indivizii cu deficite de Fe sau folati au semne histologice de boala celiaca. 20-40% dintre pacientii cu boala celiaca netratata au deficit de vit B12.
  • Deficitele de vit liposolubile sunt manifeste uneori (miopatia si neuropatia se corecteaza cu suplimente de vit E, iar tulb de coagulare prin aport de vit K).

 

EXEMPLU DE MENIU PE MESE

Mic dejun (o variana)

  • Budinca de orez cu nuci, seminte sau fructe proaspete
  • Boabe de orez expandat cu lapte si fructe proaspete/congelate
  • Iaurt cu probiotice amestectat cu fructe proaspete/seminte/migdale
  • Branza de vaci (sau perle de branza) cu mere si scortisoara
  • Omleta cu branza si legume (eventual cu cartof) si un fruct (grapefuit)
  • Omleta cu sunca de pui/curcan si o leguma
  • Ou fiert cu o leguma

+1 cana de ceai verde
Pranz si cina (ciorba+fel II sau o singura varianta)

  • Cartofi copti cu branza si legume
  • Legume la gratar sau la cuptor ( vinete,dovlecel,rosii,ciuperci) cu pui/vita/peste
  • Salata verde cu rosii, castravete, ceapa, seminte de floarea soarelui si carne slaba (pui,vita, ton)
  • Ton/conserva cu porumb sau amestec de legume
  • Sos de carne de pui sau vita sau fructe de mare cu legume si orez brun fiert
  • Orez cu legume
  • Legume mexicane
  • Tocana de legume (fasole, cartofi, morcov, mazare) cu carne de vita sau pui
  • Spanac cu ou ochi
  • Sarmale din varza acra, orez si carne (porc, vita)
  • Supa de legume (atentie la fidea)
  • Ciorba de legume cu carne
  • Mamaliga cu branza de vaci si smantana

2-3 Gustari intre mese (o varianta)

  • Prajituri din orez cu branza, humus si unt de arahide
  • Rondele de telina cu crema de branza
  • Budinca, inghetata, iaurt natural cu bucati de fructe proaspete
  • Mar copt
  • Fructe proaspete
  • Oleaginoase (nuci,alune,seminte,migdale)
  • Iaurt cu probiotice si seminte

+ 1 cana de ceai verde

Noemi Sofronie nutritionist-dietetician

 

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Cum pot să țin post cu lichide și la ce mă ajută?

Cea mai bună metodă de detoxifiere a organismului este postul cu lichide (fasting). Atunci când organismul nu este hrănit (nu primește energie din alimente), începe să “ardă” depozitele de grăsime pentru a le folosi ca sursă de energie (“arderea” grăsimii abdominale mai ales) și elimină toxinele din organism.

Beneficiile postului cu lichide sunt multiple:

  • Slăbit – grăsime abdominală (pentru steatoză hepatică)
  • Scade glicemia și rezistența la insulină (pentru diabet zaharat)
  • Scade Hipertensiunea arterială
  • Scade trigliceridele, colesterolul din sânge
  • Crește metabolismul, crește hormonul de creștere și adrenalina
  • Pentru sistemul nervos central (previne Alzheimer, Parkinson)
  • Antiaging, longevitate

Sunt mai multe modalități de a ține post cu lichide:

  1. Post intermitent (8/16 h): pe parcursul unei zile, mâncați într-un interval de 8 ore, iar 16 ore nu mâncați (se pot bea doar următoarele lichide: apă, ceai, cafea fără zahăr sau îndulcitor). Exemple de interval orar în care să mâncați: 9-17, 10- 18, 11-19, 12-20. Nu e nici o problemă dacă săriți peste o masă/gustare. Nu trebuie să fie ore fixe de mâncare (aceleași în fiecare zi).

Exemplu orar mese interval 11-19:

  • Ora 8/9: 1 cană de apă+ 1 cană de ceai sau cafea naturală cu puțin lapte
  • Ora 11: gustare
  • Ora 13-14: prânz
  • Ora 16: gustare
  • Ora 18.30: cină (până la 19)
  • Ora 20-21: 1 cană de ceai fără zahăr/îndulcitor

 

Alte variante de Post intermitent:

  • orar 6/18 (mănânci într-un interval de 6 ore și 18 h nu mănânci)
  • orar 4/20 (mănânci într-un interval de 4 h și 20  h nu mănânci- pentru câteva zile pe săptămână)

 

  1. Post cu lichide pentru 24 h

O zi pe săptămână beți doar lichide  (apă, ceai, cafea fără zahăr sau îndulcitor, supă clară strecurată) timp de 24 de ore. Exemplu: dacă mâncați cina joi la ora 18.00, urmatoarea masă va fi vineri la ora 18.00, timp în care beți doar lichidele menționate.

Sfaturi practice

  • Hidratare corespunzătoare: apă, ceai cu lămâie/scorțișoară (fără zahăr/îndulcitor).
  • Ceai verde/ cafea + scorțișoară- scad senzația de foame.
  • Foame- ocupați-va timpul cu ceva. Foamea vine și trece în “valuri”.
  • Activitate fizică/ antrenamente de intensitate scăzută: alergare ușoară, plimbare.
  • Dacă vă simtiti amețiți, hidratați-vă!
  • Dacă aveți crampe, luați suplimente cu Magneziu (500 mg/zi).
  • Dacă aveți dureri de cap, beți apă/supă + sare.
  • Dacă apar “borborisme”, beți apă mineral.
  • Daca aveți constipație, creșteți aportul de fibre (suplimente de Psyllium), fructe și legume în restul zilelor.
  • Postul nu este o scuză să mâncați orice în restul zilelor!

 

Noemi Sofronie nutriționist-dietetician

 

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osteoporoza poza

Alimentația în osteoporoză

  1. Reducerea aportului de proteinele animale și creșterea aportului de proteine vegetale

Proteinele animale de evitat sunt următoarele:

  • Carne,organe (inimă,rinichi,ficat)

Proteinele vegetale recomandate sunt leguminoasele și oleaginoasele:

  • Mazăre
  • Fasole boabe
  • Linte
  • Năut
  • Nuci
  • Alune
  • Semințe
  1. Creșterea aportului de fructe și vegetale( conțin vitamina K, folați, Mg)=

Vitamina K:

  • vegetale cu frunze verzi
  • ouă,brânzeturi

Folații (acidul folic):

  • Vegetale cu frunze verzi
  • Cereale integrale (grâu,orz,ovăz,secară)
  • Leguminoase
  • Ciuperci

Magneziul:

  • Leguminoase,cereale integrale
  • Nuci
  • Vegetale cu frunze verzi
  • Carne, lactate, fructe de mare
  1. Reducerea aportului de sare – aportul crescut de Sodiu crește eliminarea urinară de Calciu.

Sursele de Sodiu din alimente de evitat sunt următoarele:

  • Alimentele de origine animală mai bogate în Na (lactate, brânzeturile, cașcavalul, carnea procesată).
  • Adaosul de sare(la prepararea alimentelor și la masă)
  • Alimentele procesate/conservate (mezelurile)
  • Adaosuri de bicarbonat de Na și Na monoglutamat (aditivi,conservanți)
  • Murăturile (legumele conservate)
  • Conservele de carne/pește
  • Chipsuri, snack-food, fast-food, pizza
  • Apele minerale, băuturile carbogazoase
  1. Reducerea aportului de grăsimi – aportul crescut de grăsimi reduce absorbția de Calciu , iar acizii grași omega 6 pot stimula activitatea osteoclastelor.

Reducerea aportului de grăsimi saturate (omega 6) și colesterol:

  • Carne (in special cea grasă)
  • Mezeluri
  • Lactate , brânzeturi grase
  • Unt, smântână
  • Oua prăjite
  • Alimente prăjite, grase, sosuri
  1. Reducerea aportului de cafeină (cafea, ceai verde, băuturi cu cafeină,energizante) – cafeina stimulează eliminarea urinară a Calciului.
  2. Limitarea aportului de alcool alcoolul reduce secreția de calcitonină.
  3. Exercițiu fizic

    8. Abandonarea fumatului

   9. Aport adecvat de Calciu și vitamina D

Alimente bogate în Calciu:

  • Lactate,brânzeturi
  • Vegetale cu frunze verzi
  • Leguminoase
  • Pești cu oase comestibile (sardine,hamsii)

Alimente bogate în vitamina D:

  • Lactate fortifiate cu vit D
  • Ouă
  • Ulei de pește, pește gras (hering,somon,macrou)
  • Expunerea la soare

 foods-for-osteoporosis

 

 

 

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Cum ne putem imbunanati imunitatea?

  1. Relaxeaza-te!

Un nivel mic/moderat de stres poate fi bun, intrucat te ajuta sa te pregatesti de o provocare pe care trebuie sa o infrunti. Dar daca stresul este cronic si indelungat, acesta scade imunitatea

  1. Ia-ti un animal de companie!

Nu intamplator cainele este cel mai bun prieten al omului. Detinatorii animalelor de companie (cu blana) au o tensiune arteriala mai mica, colesterol mai mic si o inima mai sanatoasa. Copii cu animale de companie au o imunitate mai buna si au risc mai mic de a dezvolta alergii.

  1. Fa-ti timp pentru prieteni!

Legatura familiala si cu prietenii are un efect benefic asupra sanatatii tale. Daca nu ai prieteni, fa voluntariat sau inscrie-te intr-un club!

  1. Priveste partea plina a paharului!

Atunci cand ai ganduri pozitive, sistemul tau de aparare functioneaza mai bine. Incearca sa te concentrezi pe lucrurile bune din viata ta.

  1. Razi cat poti de mult!

Studiile spun ca oamenii care rad (chiar si atunci cand se uita la filmulete amuzante) au o imunitate mult mai buna.

  1. Mananca cat mai divesificat!

Fructele si legumele colorate contin foarte multi antioxidanti (care lupta impotriva agentilor patogeni si impotriva microbilor)- alege cat mai multe culori in farfuria ta!

  1. Fa miscare!

Exercitiul fizic este un mod simplu prin care iti poti imbunatati sistemul imunitar. De asemenea, reduce stresul si riscul de a dezvolta osteoporoza, boli cardiovasculare si anumite tipuri de cancer. Poti alege orice: inot, bicicleta, plimbare, yoga.

 

  1. Dormi suficient!

Fara odihna corespunzatoare, organismul tau nu va fi sufficient de puternic sa se lupte cu boala. Un adult ar trebui sa doarma intre 7-9 ore pe noapte (nici mai mult, nici mai putin).

  1. Mai renunta la alcool!

Prea mult alcool iti poate scadea apararea imunitara. Care este doza maxima? Un pahar/zi pentru femei si 2 pahare/zi pentru barbati.

  1. Renunta la fumat!

Se stie faptul ca cei care fumeaza au un sistem imunitar mai slab, datorita nicotinei.

  1. Spala-te pe maini cu sapun minim 20 de secunde.
  2. Cand esti racit sau ai gripa, mananca supa de oase!

 

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Cum scapam de grasimea abdominala?

 

Grasimea abdominala sau grasimea viscerala reprezinta grasimea care se afla pe organelle abdominale (ficat,oment,perirenal,uneori mezenter si pancreas in special). Aceasta duce in timp la dezvoltarea rezistentei la insulina, diabet zaharat de tip II,  boli cardiovasculare si este uneori chiar asociata cu anumite tipuri de cancer. Grasimea abdominala produce cativa hormoni pro-inflamatorii (IL-6, IL-1β, PAI-I and TNF-α), care favorizeaza instalarea bolilor cronice.

grasimeabd1

Ce putem face pentru a scapa de grasimea viscerala?

  1. Incearca o dieta hipo-glucidica (low-carb). Renunta la paine, paste, orez, cartofi, dulciuri, patiserie. Consuma in schimb fructe, legume proaspete si proteine (oua, branza, lapte, iaurt, carne si peste).
  2. Exercitiile de tip cardio- care te fac sa transpiri ( mers alert, alergat, alergat pe banda, bicicleta) sunt foarte eficiente.
  3. Consuma multe fibre solubile- scad apetitul. Mananca zilnic cel putin unul din urmatoarele alimente: seminte de in/susan/dovleac, leguminoase (fasole, mazare, linte, naut), mere, portocale, morcovi, pere, capsuni, sfecla, piersici, ovaz.
  4. Consuma mai multe proteine- peste, carne, oua, lactate, leguminoase (fasole, mazare, soia, naut), oleaginoase (seminte, alune, fistic- neprajite si fara sare). Proteinele “cresc” metabolismul si scad hormonii de foame (te ajuta sa te simti satul).
  5. Renunta complet la zahar (dulciuri, ciocolata, patisserie, alimente procesate, dulciuri carbogazoase, indulcitori). Fructoza se depune sub forma de grasime pe zona abdominala!
  6. Odihneste-te corespunzator- incearca sa dormi intre 7 si 9 ore/noapte. Studiile spun ca lipsa somnului este direct proportionala cu grasimea viscerala.
  7. Evita acizii grasi trans (grasimi artificale care se adauga in alimentele procesate ca margarina, chipsuri, biscuiti, patisserie, alimente fast-food).
  8. Consuma alimente cu probiotice (alimente fermentate- iaurturi, muraturi, tofu) sau un supliment probiotic. Ele au rol in reducerea absorbtiei grasimilor in intestin si cresc nivelul hormonului de satietate (GLP-1).
  9. Practica postul- cea mai buna metoda de a scapa de grasimea viscerala! Nu manca pentru 24 de h nimic (1-2 zile pe saptamana), ci doar lichide (apa, ceai, cafea). In acest fel organismul isi va lua energia din grasimea abdominala pe care o va converti in glucoza, si nu din hrana pe care i-o dai.

 

Va asteptam la Centrul Medical Diasan pentru un program de nutritie personalizat cu monitorizare medicala si consiliere psihologica pentru atingerea tintei de greutate si promovarea starii de sanate!!!

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Oferta lunii aprilie consult nutriție + suport psihologic în Sindromul de Intestin Iritabil 100 Ron

Abordare multidisciplinara in Sindromul de intestin iritabil- Centrul Medical Diasan.

Te lupti cu balonare/durere/tulburari de tranzit si nu ai gasit inca tratamentul potrivit?

Sindromul de intestin iritabil sau sindromul colonului iritabil este o stare comună, cronică, non-inflamatorie, care afectează peste 20% din populaţie, iar diagnosticul se stabileşte pe baza simptomatologiei.

Este o suferinta la care nu se evidentiaza modificari organice (de boala propriu-zisa), dar simptomele sunt cronice si interfereaza cu starea emotionala a pacientului, alterand calitatea vietii. Abordarea acestor pacienti este o problema mai complexa, deoarece comunicarea este mai dificila decat cu alte categorii de bolnavi, ei avand o mai mare grija fata de propria stare de sanatate

Sindromul de intestin iritabil este o tulburare motorie gastrointestinala caracterizata prin:

– alterarea motilitatii (tulburare de tranzit)

– sensibilitate viscerala anormala/durere abdominala

– este legata de factori psihosociali si de stilul de viata (alimentatie)

Caracteristici clinice care sustin diagnosticul de Sindrom intestin iritabil sunt:

  • Istoric indelungat cu multiple recaderi si remisiuni
  • Exacerbarea simptomelor de catre evenimente/situatii de viata stresante
  • Variabilitatea simptomelor
  • Asocierea cu simptome in alte organe
  • Coexistenta cu anxietatea si depresia
  • Nivelul si stresul apare disproportionat cu nivelul simptomelor
  • Simptomele sunt exacerbate de mancare
  • Convingerea pacientilor este ca boala este declansata de cauze “populare” (alergii, poluare, candidoza, toxicitate alimentara

Aproximativ doua treimi din pacientii cu Sindromul de intestin iritabil care ajung in servicii de specialitate au unele forme de suferinta psihologica, cel mai comun anxietate. Aceasta nu este usor de recunoscut, intrucat unii pacientii sunt reticienti in a-si expune sentimentele, astfel incat anxietatea normala legata de simptomatologie poate fi judecata gresit ca anormala. Ostilitatea poate fi intanlita in special la pacientii care sunt nesatisfacuti de consultatii anterioare cu doctori care, considera ei,  nu au aratat destula simpatie. Este esential ca orice situatie care genereaza un stres major actual in viata pacientului sa fie identificata, fiind cunoscut faptul ca acesta influenteaza raspunsul la tratament. Multiple simptome fizice neexplicabile sunt comune la pacientii cu SII si pot fi o manifestare a unei somatizari. Acest lucru complica interpretare simptomelor si raspunsul la tratament.

La Centrul Medical Diasan avem o abordare multidisciplinara a pacientului, mai ales in cazul acestei afectiuni. De aceea va propunem o oferta valabila in prima saptamana din luna aprilie:  regim alimentar nutritionist-dietetician Noemi Sofronie, suport psihologic Psiholog Mihaela Tulbure.

Regimul alimentar propus de noi este low-FODMAP. FODMAP este acronimul de la Fermantable, Oligo-, Di-, Mono- saccharides And Polyols. Acestea sunt componente alimentare, unele zaharuri si unele fibre, care fie:

– nu sunt digerate si absorbite complet la nivelul tractului gastrointestinal

– sunt osmotice (atrag apa ca un burete în interiorul intestinului)

– fermentează sub actiunea florei bacteriene de la nivelul intestinului gros.

Aceste mecanisme duc la cresterea apei si gazelor în tractul gastrointestinal, la distensie, schimbări de motilitate, balonare, disconfort, flatulentă. Acest regim elimina toate alimentele care contin acesti compusi.

Programele multidiciplinare care au inclus interventiile psihologice ( pe langa tratamentul medicamentos si regim alimentar) au indicat rezultate mai bune pe termen lung, la 3-6-12 luni dupa interventie in comparatie cu tratamentele unilaterale. Studiile din ultimele decenii au confirmat eficienta interventiilor psihologice pentru reducerea durerii si a distresului emotional asociat acesteia pentru cresterea calitatii vietii.

Daca va luptati de mult cu aceste simptome, va asteptam la Centrul Medical Diasan sa gasim impreuna solutia! Investesti acum, castigi in viitor!

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