HUJŠANJE NA PRAVILEN NAČIN

 HUJŠANJE NA PRAVILEN NAČIN
Deli:

Si želite shujšati, pa neveste kje začeti? V tem članku bomo predstavili vse osnove, ki jih morate poznati za zdravo hujšanje. Želimo vam podati le napotke, ki se jih je potrebno držati in ne konkretne diete, saj se je teh dolgoročno težko držati in če ne poznate vsaj osnov pravilne prehrane, se boste vrnili na stare tire in vso težo pridobili nazaj. Tako vam je omogočena izbira hrane, ki jo imate radi in olajšano hujšanje.

1. Kalorični vnos

Kalorični vnos je eden izmed najpomembnejših faktorjev pri izgubi teže. Če želite izgubiti težo morate biti v kaloričnem deficitu, oziroma morate porabiti več kalorij kot jih zaužijete. Koliko kalorij je dnevno potrebnih je odvisno od vsakega posameznika. Dejavniki, ki vplivajo na to so teža, višina, starost, spol, mišična masa v telesu, dnevna aktivnost…

Kalorični vnos, ki ga potrebujete sami, si lahko izračunate na naslednji povezavi: calorie calculator. V njem izpolnite spol, višino, težo in vašo tedensko aktivnost. Izpisale se vam bodo kalorije, ki jih morate zaužiti, da ohranite trenutno težo in število kalorij, ki jih morate zaužiti, da shujšate. Priporočljivo je, da zaužijete 20% manj kalorij, kot jih potrebujete, da ohranite telesno težo.

2. Makro hranila

Med makro hranila uvrščamo ogljikove hidrate, beljakovine in maščobe. Razmerje med njimi, ki je priporočljivo za izgubo maščobe v telesu je: 35% ogljikovih hidratov, 35% beljakovin in 30% maščob. 

Živila, ki imajo veliko dobrih ogljikovih hidratov so: 

– kvinoja

– oves (ovseni kosmiči)

– ajda

– banane

– sladki krompir

– rdeča pesa

– fižol…

 

Živila, ki imajo veliko dobrih beljakovin so:

– jajca

– oreščki

– ribe

– piščančja prsa

– skuta

– grški jogurt

– brokoli

– roda govedina…

 

Živila, ki imajo veliko dobrih maščob so:

– avokado

– sir

– temna čokolada

– jajca (predvsem rumenjaki)

– oreščki

– chia semena

– ribe 

– olivno olje…

 Če dvigujete težje uteži, je priporočljivo, da povišate svoj vnos beljakovin za obnovo mišic.

 

2.1 Keto dieta

Pri ketonski dieti so makroji določeni malo drugače. To dieto lahko preizkusite, če imate težave z izgubo maščobe. Makroji v tej dieti so naslednji: 65-75% maščob, 20-25% beljakovin in 5-10% ogljikovih hidratov. 

Pri tej dieti bi naj telo pospešeno porabljalo maščobo, vendar če se za njo odločite si preberite tudi opozorila in se je ne držite več kot 6 mesecev. Več si lahko preberete na naslednji povezavi.

 

3. Postenje

Priporočamo vam tudi postenje. In sicer na način, da jeste v roku 8 ur na dan in se postite preostalih 16. Če vam je na začetku to pretežko začnite z 12/12 in nato 10/14 in nato prej omenjeno razporeditev ur. 

Ena izmed prednosti postenja je tudi znižanje inzulina v krvi, kar pospešuje izgubo maščobe v telesu in zmanjšuje nastanek sladkorne bolezni tipa 2.

 

4. Sledenje kalorijam in makro hranilom

Da boste uspešni v tej dieti, morate slediti vnosu kalorij in makrojev. Za to vam priporočamo aplikacijo Myfitnesspal za telefon. V njej si lahko določite kalorije in makroje, ki jih želite zaužiti. V dnevnik nato zapisujete, kaj ste čez dan pojedli, aplikacija pa vam bo beležila koliko kalorij in različnih makro hranil je ta hrana vsebovala. V aplikaciji lahko spremljate tudi svoj napredek in še veliko več. Uporaba je zelo preprosta, vendar če mislite, da boste imeli težave, lahko pogledate naslednja navodila.

 

5. Telovadba

Seveda, pa je za zdravo telo potrebna tudi telovadba. Kakšne vadbe se lahko lotite kar doma brez pripomočkov, lahko preberete v naslednjem članku.

Deli:

Malina

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