Yangi retseptlar

Oshqozon yog'i bilan kurashadigan ovqatlar


Mafini topib yuborishning sirini topishga yordam beradigan vafot etadigan, biron bir maqolani yoki reklamani ko'rmasdan jurnal ochish yoki teleko'rsatuvni ko'rish deyarli imkonsizdir. Yog ', shuningdek, travma paytida shikastlanishdan himoya qilib, a'zolaringiz uchun yostiq bo'lib xizmat qiladi. Mana "ideal" tana yog'i nisbati yo'q va foizlar yoshi, irqi va jinsi kabi turli omillarga qarab o'zgaradi.

Qaysi ovqatlar qorin yog'i bilan kurashishini bilib oling

Yuzaki (teri osti) yog 'terining tagida joylashgan va bu sizni juda xavotirga soladigan yog' turi emas. Bizni xavotirga soladigan yog ' - bu chuqurroq yog' (visseral yog ') - bu jigar, yurak, o'pka va ichak kabi organlarni o'rab turgan yog'dir, chunki bu umr ko'rish muddatini qisqartirishi mumkin. "Visseral yog'ning ortiqcha bo'lishi gipertenziya, semirish, koronar arteriya kasalligi, 2 -toifa diabetga olib kelishi mumkin va hatto sizni yo'g'on ichak yoki ko'krak saratoni xavfiga olib kelishi mumkin", deydi u. Doktor Robert Glatter, Nyu -York shahridagi Lenox Hill kasalxonasining shoshilinch tibbiy yordam bo'limida davolovchi shifokor.

Siz ozg'in yoki "normal" vaznda bo'lsangiz ham, xavf haqida xabardor bo'lishingiz kerak, chunki siz hali ham bu turdagi yog'larni to'plashingiz mumkin. Genetika, turmush tarzi, yoshi va jinsi - bu visseral yog'ning qanchalik ko'payishini aniqlaydigan omillardan biridir. "Visseral yog 'aslida harakatsizlikni afzal ko'radi", deydi Glatter. "Ma'lum bo'lishicha, sog'lom ovqatlanish bilan shug'ullanadigan, lekin jismoniy mashqlar qilmaydigan ingichka odamlarda ham ortiqcha visseral yog 'paydo bo'ladi."

Visseral yog'ni o'lchashning turli usullari mavjud. "Tana yog'ining foizini aniqlashning eng aniq usuli - bu MRT yoki KT yordamida", deydi Glatter. "Ammo, belni o'lchashning eng oson usuli. Erkaklarning bel o'lchami 40 dyuymdan, ayollarda esa 35 dyuymdan kam bo'lishi kerak.

Qorin bo'shlig'idagi yog'ni yo'q qilishga yordam beradigan tezkor davolanish bo'lmasa-da, yordam beradigan ba'zi ovqatlar mavjud.

"Bu ovqatlarning hech biri" sehrli o'qlar "emas, lekin ular dietangizga vazn yo'qotishga yordam beradigan sog'lom ovqatlardir", deydi u. Jeki Topol, ro'yxatdan o'tgan diyetisyen va oshpaz ovqatlanish mutaxassisi.

"[Slayd-shouda ko'rsatilgan] ovqatlar sizning ochligingiz va tanangizning ehtiyojlarini qondirish uchun ozuqaviy moddalarni o'z ichiga olgan oziq-ovqat bilan sizga ko'proq foyda keltiradi", deya qo'shimcha qiladi. Sara Koszyk, ro'yxatdan o'tgan diyetisyen va oila egasi. Ovqat. Fiesta.

Ro'yxatdan o'tgan dietolog McKenzie Hall Shuningdek, O'rta er dengizi dietasi tamoyillariga amal qilishni taklif qiladi: “Umuman olganda, butun don, meva va sabzavotlarga boy O'rta er dengizi taomlari; zaytun moyi, baliq va spirtda o'rtacha; va shirinliklarda kamtarinlik, qorinning semirib ketishini kamaytirishi aniqlandi ».

Ushbu 11 ta taomni dietangizga qo'shib, qorin yog'ini parchalashingiz mumkin. Mana, mutaxassislar ular haqida nima deyishadi:

Bodom

"Bodomda oqsil, tola va yog 'bor, ular qorinni to'ydirishga, ochlikni kamaytirishga va sizni to'ydirishga yordam beradi, shunda siz keyinroq kamroq ovqatlanasiz. Elyaf bizni to'ydiradi, oqsil esa o'zimizni qoniqtirishimizga yordam beradi. Bodom tarkibidagi sog'lom yurak yog'i xolesterin miqdorini kamaytiradi. Uchtasi (oqsil, tola va yog ') kombinatsiyasi bilan bodom sizning bel chizig'ingizni kuzatish uchun yaxshi ovqat tanlovidir. E'tibor bering: oziq -ovqat "sog'lom" bo'lgani uchun, siz xohlagan darajada ovqatlanish uchun yashil chiroq yonmaydi. Bodomning standart qismi bir untsiya yoki taxminan 24 ta bodomdir. Qorin yog'ini yo'qotishga harakat qilganda, uning qismlari hali ham muhim. Bir necha bodomni maydalab, salatingizga sepib, ratsioningizga bodom qo'shing. Kechqurun bodom va mevalardan ochlikdan saqlaning, shunda kechki ovqat yaqinlashganda siz ovqatlanishga tayyormiz, lekin och qolmaysiz. Shunday qilib, siz kechki ovqat qismini yaxshiroq boshqarishingiz mumkin. ”

Sara Koszyk

Avokado

"Avakado tarkibida yurak uchun sog'lom mono-to'yinmagan yog'li kislotalar (MUFAs) va beta-sitosterol mavjud bo'lib, ular xolesterin, yallig'lanish va hatto visseral yog'larni tushirishga yordam beradi. Bundan tashqari, MUFA'lar qon shakarini nazorat qilishda yordam berishlari tavsiya etiladi, bu esa ular ko'payganida belimizga ham ta'sir qilishi mumkin. Avakado tarkibida ko'p miqdorda tolalar mavjud bo'lib, ular ovqatdan so'ng to'yinganlik va qoniqish his qilishiga yordam beradi. Avakadoning bir qismi - ikki osh qoshiq. Lazzatli avakado tostidan bahramand bo'ling. Chili ustiga avakado qo'shing. "

Sara Koszyk


Qorin yog'ini o'ldiradigan 10 ta taom

Yoz qizg'in davom etmoqda va siz yozgi jasad, yoz olib kelishi mumkin bo'lgan barcha vasvasalar bilan asta -sekin chiqib ketayotganini his qilyapsiz. Orqa hovlidagi barbekyu, ziyofatlar, ovqatlanish va yozgi sangriya, yoz - sog'lom turmush tarzi maqsadlariga erishish uchun qiyin mavsumlardan biri bo'lishi mumkin. Xafa bo'lmang, bizda qorin yog'ini o'ldirishga yordam beradigan ovqatlar bor.

Abslar oshxonada qurilgan, bu erda qorinning keraksiz yog'i bilan kurashishga va yozgi tanangizni to'liq jihozlashga yordam beradigan ajoyib super ovqatlar.


Tart gilos

Uyqudan oldin, Montmorency gilosini tortib oling. Bu gilos-uyqu gormoni bo'lgan melatoninning o'simlik manbalaridan biridir. (Banan va makkajo'xori ham bor.) Ular sizning boshingizni qimirlatishga yordam berishiga hech qanday dalil bo'lmasa -da, tadqiqotlar shuni ko'rsatdiki, bu kabi ovqatlar tanadagi melatonin darajasini ko'tarishi mumkin. Melatonin nafaqat uxlashga yordam beradi, balki hujayralarni saraton, Altsgeymer va boshqa kasalliklarga olib keladigan erkin radikallarning shikastlanishidan himoya qiladigan kuchli antioksidantdir. Bu sizga uxlashga yordam berishi kerak. Dozani qanday olish mumkin: Ularni to'liq iste'mol qiling! Agar siz gilosning muxlisi bo'lmasangiz, uning o'rniga sharbatini iching. Yaqinda o'tkazilgan tadqiqotda, 2 hafta davomida ertalab 8 untsiya gilos sharbati va kechqurun yana 8 untsiya ichimlik ichgan odamlar, ular yaxshiroq uxlab qolishganini aytishdi.


Samimiy qovurilgan mol go'shti Panini

Bu ochlikni to'xtatuvchi, qovurilgan mol go'shti sendvichi sizning yangi tushlik sevimli taomingizga aylanishi mumkin. Avakado mayonezni almashtiradi, bu ajoyib ta'm va qorinni tekislovchi foyda keltiradi.

Vaqt: 10 daqiqa
XIZMATLAR: 1

2 tilim past kaloriyali ko'p donli non
2 untsiya do'konda qovurilgan, go'shtli dilimlangan mayda qovurilgan mol go'shti
2 dona biftek pomidorining bo'laklari
1/4 avakado, tilimga kesilgan
1/8 chashka chaqaloq arugula
1 osh qoshiq Dijon xantal
1/4 osh qoshiq zaytun moyi

1. JOY Ish joyida 1 bo'lak non. Qovurilgan mol go'shti, pomidor bo'laklari, avakado bo'laklari va arugula bilan to'ldiring. Qolgan nonni xantal bilan yoyib, xantalni pastga qarating, arugula ustiga qo'ying.

2. ISITISH panjarali panjara panjarasi o'rta olovda qizib ketguncha. Sendvichning tashqi tomonlarini engil yog 'bilan surting va panga qo'ying. Sandvichning tepasiga dipli skovorodkani qo'ying va har tomondan 1-2 daqiqa davomida yoki qovurilgan va o'rtada qizdirilguncha pishiring.

OZIQLANISH (har bir xizmat uchun) 270 kaloriya, 17 g protein, 25 g uglevodlar, 12 g yog ', 2 g to'yingan yog', 30 mg xolesterin, 639 mg natriy, 4 g tola


Guakamol

Shutterstok

Mayak va xantalni guak dozasiga almashtiring. Avokado - bu qorin yog'lari bilan kurashda kuchli meva. Ularda siz to'yingan va to'yingan bo'ladigan bir to'yinmagan yog'lar bor. O'qish Oziqlanish jurnali Shuningdek, tushlik paytida yarim yangi avakado iste'mol qilgan ishtirokchilar, keyinroq atıştırmalık qilish yoki ovqatlanishni xohlamasliklarini aniqladilar. Qorin yog'ini yoqib yuboradigan eng yaxshi ovqatlarimizdan biri sifatida biz avizolarni smetana va pishiriqlarga aylantirishni yaxshi ko'ramiz.

Shutterstok

Tuxum sog'lom va tez nonushta va kechki ovqat varianti, chunki ular tarkibida mushaklarni ko'paytiradigan oqsil va yog 'yoqadigan xolin ko'p. Lekin siz sarig'ini tashlamoqchi emassiz. Tuxum oqsilining taxminan yarmi quyoshli yaxshilikda bo'ladi. Bundan tashqari, sarig'i xolinning yog 'yoqishining asosiy manbai bo'ladi. Bir tadqiqot shuni ko'rsatdiki, xolin qo'shilishi BMI ni kamaytiradi va ochlik gormoni leptin miqdorini kamaytiradi va qo'shimchalar energiya manbai sifatida foydalanish uchun yog'larni parchalaydi. Yiqilib tushing!


Ajablanarli joyi yo'qki, ovqatlanish odatlari va ovqatni iste'mol qilish qorin yog'iga bevosita ta'sir qiladi va bundan tashqari, muntazam jismoniy faoliyatni parhez aralashuvi bilan birlashtirish (masalan, qarshilik va/yoki aerobik mashqlar PLUS past kaloriyali parhez) natijalari bundan ham ko'proq natijaga olib keladi. visseral qorin yog 'miqdorining individual kamayishiga qaraganda.

Yuqorida aytib o'tilganidek, zaif insulin sezuvchanligi va uglevodlarga chidamliligi qorinning ortiqcha yog'iga to'g'ri keladi va qayta ishlangan uglevodlarga boy dietalar (masalan, shakarli ichimliklar) qorin yog'ini saqlashga yordam berishi mumkinligini ko'rsatadigan dalillar mavjud.

Bundan tashqari, to'yingan yog'larning ortiqcha iste'moli, shuningdek, visseral qorin yog'ini saqlash bilan bog'liq.

Aksincha, tadqiqotchilar shuni ko'rsatdiki, to'yingan yog'larni ko'p to'yinmagan yog'lar bilan almashtirish (ya'ni, bu 4 ta o'ziga xos yog'lar yordamida O'rta er dengizi dietasi), teng miqdordagi kaloriyalarni iste'mol qilishiga qaramay, visseral qorin yog'ining ko'payishini oldini oladi.

Bundan tashqari, O'rta er dengizi dietasiga rioya qilish erkaklarning ham, ayollarning ham tana vaznidan qat'i nazar, belning pastki atrofi qiymatlari bilan bog'liqligi isbotlangan.

Balki, ochiq-oydin energiya sarfining oshishi (masalan, kaloriyalarni ortiqcha iste'mol qilish), shuningdek, umumiy tana vaznining oshishiga va qorin semirishining oshishiga olib keladi va tadqiqotlar shuni ko'rsatadiki, past kaloriyali dietalar (makronutrient tarkibidan qat'i nazar) kamaytirishda samarali bo'ladi. qorinning semirib ketishi.

Hozirgi zamonaviy shifokorlar bu dietadan qorin bo'shlig'idagi o'lik yog'larni yo'q qilish, saraton o'smalarini kamaytirish va bolalarda epilepsiya kasalligini davolash uchun foydalanmoqdalar. Aslini olib qaraganda.

U shunchalik tez o'sadiki, hatto keksa fuqarolar ham uni kasallik bilan kurashish va 14 kun ichida qorin bo'shlig'ini tezda yoqish uchun ishlatishadi!

Hammasi pastda joylashgan 4 ta SUPER YO'Qni o'z vaqtida, juda qisqa 14 kun davomida iste'mol qilishdan boshlandi (ulardan bir nechtasi hozir sizning oshxonangizda bo'lsa kerak).

Shu bilan birga, yuqori proteinli (ya'ni, har bir kilogramm vazniga 0,5 gramm oqsil), "nazorat qilinadigan uglevodlar" (ya'ni, uglevodlardan kaloriyalarning 40% gacha) kamaygan kaloriyali dietalar samaraliroq bo'lishi mumkinligi haqida dalillar mavjud. visseral yog'ni kamaytirishda.

Yuqorida aytib o'tilganlar kabi umumiy ovqatlanish omillari rol o'ynashi mumkin bo'lsa -da, tana yog'larining taqsimlanishiga ma'lum ovqatlar/ozuqa moddalari ta'sir qilishi mumkinligi aniq emas.

Aytgancha, oziq -ovqat mahsulotlarining quyidagi ro'yxati sog'lom ovqatlanish, muntazam jismoniy faollik va qorin bo'shlig'i yog'i bilan kurashishga yordam beradigan stressni boshqarishning muntazam strategiyalari bilan bir qatorda mustahkam asos bo'lishi mumkin.

1. Sovuq suvli yog'li baliq

Sovuq suvli, yog'li baliqlar (masalan, losos, makkel, seld, hamsi, sardalya) kayfiyatni ko'taradigan, tashvish va stressni engillashtiradigan omega-3 yog 'kislotalariga boy.

Bir tadqiqotda, frantsuz tadqiqotchilari omega-3 yog 'kislotalari bilan to'ldirishning simpatik asab tizimi va stress gormonlarini stimulyatsiyasiga ta'sirini baholadilar.

Ular uch haftalik omega-3 qo'shimchalari kortizol va simpatik asab tizimining faolligini sezilarli darajada susaytirganini aniqladilar.

Gettysburg kolleji tadqiqotchilari Xalqaro sport oziqlanish jamiyati jurnalida chop etilgan randomizatsiyalangan nazorat ostida o'tkazilgan tadqiqotda omega-3 yog 'kislotalari qo'shimchasining kortizol darajasiga ta'sirini baholadilar.

6 haftalik qo'shimchadan so'ng, ular ishtirokchilarda kortizol darajasi kamayganligini aniqladilar.

Baliq yog'i bilan to'ldirilgan ishtirokchilar tana yog'ini sezilarli darajada kamaytirdilar va kaloriyalarni yoqib yuboradigan yog 'massasini oshirdilar.

Yuqorida ta'kidlab o'tilganidek, kortizolning surunkali ko'tarilishi, ayniqsa, qorinning semirib ketishiga olib kelishi mumkin.

Bundan tashqari, kortizol darajasining oshishi, qorin sagittal (bel) diametri va bel-kestirib nisbati bilan ijobiy bog'liqligi isbotlangan, visseral yog 'va qorinning semirishining ikkita ko'rsatkichi.

"Nutrients" jurnalida chop etilgan tadqiqot natijalariga ko'ra, Janubiy Avstraliyalik tadqiqotchilar "omega-3" (masalan, EPA, DHA) qo'shimchalari tana yog'ini, xususan, visseral qorin yog'ini kamaytirishi mumkinligini ko'rsatuvchi hayvonlar tadqiqotining "muhim" dalillari bor degan xulosaga kelishdi. .

Tadqiqotchilar omega-3 yog'lari yog 'to'planishidan himoya ta'siriga ega bo'lgan bir qancha tadqiqotlarni keltirdilar.

Boshqacha qilib aytganda, hayvonlar omega-3 bilan to'yingan, yuqori yog'li va yuqori kaloriyali parhezlarni haddan tashqari ko'p iste'mol qilganlarida, ular ichidagi yog'larga qaraganda kamroq to'plangan.

Bu ajoyib, lekin siz va men kabi odamlar haqida nima deyish mumkin? Xush habar.

Omega-3 yog 'kislotalarini iste'mol qilishni ko'paytirish (kuniga 0,3-3,0 gramm) ortiqcha vaznli va semiz odamlarda tana yog'ini, ayniqsa qorin bo'shlig'idagi yog'larni kamaytirishi mumkinligini ko'rsatadigan haqiqatan ham dalillar mavjud.

Agar siz ketogenik parhez rejasiga mos keladigan ajoyib mazali sog'lom uglevodli nonushta, tushlik yoki atirni xohlasangiz, quyida bu ikra bilan to'ldirilgan avakadolarni sinab ko'ring.

Ular qon shakarini past va barqaror ushlab turishga, gormonlar muvozanatini saqlashga va sizni ko'p soatlarga qoniqtirishga yordam beradi, shunda ular ishtahani kamaytiradi.

& gt & gt Salmon bilan to'ldirilgan avakado retsepti (past uglevodlar, sog'lom yog'lar ko'p, Paleo va Keto tomonidan tasdiqlangan)

Masalan, The American Journal of Clinical Nutrition jurnalida chop etilgan tadqiqotda, ispaniyalik tadqiqotchilar, qorinning semirib ketishi omega-3 (ayniqsa DHA) qabul qilish bilan teskari bog'liqligini aniqladilar.

Keyingi tadqiqotda, tadqiqotchilar omega-3 qabul qilish ortiqcha vaznli va semiz kattalardagi yog 'hujayralari hajmiga teskari bog'liqligini aniqladilar.

Birgalikda olingan natijalar shuni ko'rsatadiki, omega-3 ning yuqori miqdori yog 'hujayralari hajmining kamayishi natijasida qorin bo'shlig'idagi yog'ning kamayishi bilan bog'liq.

International Journal of Obesity jurnalida chop etilgan randomizatsiyalangan nazorat ostida o'tkazilgan tadqiqotda, Islandiyalik tadqiqotchilar, dengiz mahsulotlari va baliq yog'ini kaloriyali dietaning bir qismi sifatida, ortiqcha vaznli yoshlarda vazn yo'qotishga ta'sirini o'rganishdi.

Tadqiqotchilar shuni aniqladilarki, 8 hafta davomida yog'li baliq (haftasiga 3 marta 5,3 untsiya losos) yoki baliq yog'i (1,5 g EPA va DHA) qo'shilsa, vazn yo'qotilishi va bel atrofi kamayishiga olib keladi (ya'ni, visseral). yog ') faqat dietaga qaraganda (omega-3 yog'larini qo'shmasdan).

Yaqinda "PLoS One" jurnalida chop etilgan randomizatsiyalangan nazorat ostida o'tkazilgan sinovlarning meta-tahlili omega-3 yog'lari visseral qorin yog'ini kamaytirishi mumkinligi haqida qo'shimcha dalillar beradi.

Masalan, 8 ta tadqiqot (shu jumladan 624 ishtirokchi) vazn yo'qotish dasturi (masalan, parhez, jismoniy mashqlar) bilan birgalikda baliq yog'i qo'shilishining bel atrofiga ta'sirini o'rgangan.

Natijalar shuni ko'rsatdiki, baliq yog'i vazn yo'qotish dasturi bilan birgalikda qorin bo'shlig'ining semizligini o'lchaydigan bel atrofini kamaytirishga sezilarli qo'shimcha ta'sir ko'rsatdi.

Boshqacha qilib aytganda, baliq yog'i, shuningdek, parhez va/ yoki jismoniy mashqlar faqat dietadan va/ yoki mashqdan ko'ra ko'proq ta'sir ko'rsatdi.

Bundan tashqari, ushbu keng qamrovli tahlil shuni ko'rsatdiki, baliq yog'i qo'shilishi qorin bo'shlig'ining qorin bo'shlig'i yog'i va umumiy salomatligining yana bir muhim ko'rsatkichi-bel va kestirib, son nisbatiga sezilarli ta'sir ko'rsatdi.

17 xil tadqiqot natijalari (1000 dan ortiq ishtirokchilar bilan) shuni ko'rsatdiki, omega-3 yog'larini qo'shish, mustaqil davolash sifatida ham, vazn yo'qotish dasturi bilan birgalikda belning soniga nisbatini sezilarli darajada kamaytiradi.

Tadqiqotchilar birgalikda "baliq yog'i qo'shilishi bilan qorin yog'ini kamaytirishdan foyda ko'rishi mumkin", degan xulosaga keldilar (masalan, parhez va mashqlar).

2. Yaylovda o'stiriladigan go'sht va tuxum

Yog 'yo'qotish haqida gap ketganda, oqsil iste'molini optimallashtirishdan ko'ra, umuman, samarali ovqatlanish strategiyasi yo'q.

Tadqiqotlar shuni ko'rsatadiki, dietadan oqsillarni iste'mol qilishni ikki baravar ko'paytirish kerak (≥ 1,6 g/ kg yoki 0,72 g/ lb), ayniqsa tana tuzilishini va jismoniy holatini yaxshilashni istaganlar uchun "metabolik jihatdan foydali" bo'lishi mumkin. faol odamlar.

Yuqori proteinli dietalar quyidagilar uchun ko'rsatildi:

  • Kaloriyali dietaga rioya qilgan holda, yog 'yo'qotilishini tezlashtiring va tana vaznini kamaytiring.
  • Og'irlikni qaytaring va vaznni uzoq muddatli saqlashga hissa qo'shing.
  • Mushaklar oqsilining 24 soatlik sintezini optimallashtiring va metabolik tezlikni saqlash va vaznning qayta tiklanishining oldini olish uchun muhim bo'lgan mushak massasini saqlash yoki qurishni osonlashtiring.
  • Metabolik tezlikni oshiring.
  • Kilo bergandan keyin metabolik tezlikni saqlang.
  • To'yinganlikni oshiring va ishtahani nazorat qilishni yaxshilang.
  • Karbongidrat metabolizmini va glisemik regulyatsiyani yaxshilang.

Bundan tashqari, oqsillarni qabul qilish ayniqsa qorin yog'iga qarshi samarali bo'lishi mumkinligi haqida dalillar mavjud.

Masalan, The American Journal of Clinical Nutrition jurnalida chop etilgan tadqiqotda, Daniya tadqiqotchilari 5 yil davomida katta guruh (40 000 dan ortiq) odamlarning bel atrofi bo'yicha dietasi va makronutrientlar miqdorini baholadilar.

Ular meva va sabzavotlarni iste'mol qilishdan tashqari, faqat oqsil (aniqrog'i, hayvonlar oqsillari) qorin yog'i bilan teskari bog'liqligini aniqladilar.

Bundan tashqari, Nutrition & amp Metabolism jurnalida chop etilgan yaqinda o'tkazilgan tadqiqot shuni ko'rsatdiki, iste'mol qilinadigan oqsil miqdori qorin yog'i bilan teskari bog'liq.

Boshqacha aytganda, yuqori sifatli oqsilni ko'proq iste'mol qilgan odamlarda qorin yog'i kamroq bo'lgan.

Va sifatli oqsil haqida gap ketganda (masalan, aminokislotalar profili, hazm bo'lishi), hayvon oqsillari (go'sht va tuxum kabi) ro'yxatning yuqori qismida.

Tuxum oqi yoki butun tuxum siz uchun yaxshimi, deb adashganmisiz?

Men bu mavzu bo'yicha ajoyib maqolani o'qishni tugatdim va o'ylaymanki, bu sizni ajablantiradi.

Ma'lum bo'lishicha, agar siz asosan tuxum oqiga yopishib olsangiz, siz ozuqaviy sabotaj qilishingiz mumkin. O'qing.

Go'sht va tuxum sotib olayotganda, iloji bo'lsa, yaylovda boqiladigan hayvonlardan mahsulot sotib olish yaxshiroqdir.

British Journal of Nutrition jurnalida chop etilgan yaqinda o'tkazilgan tizimli tahlil va meta-tahlilda bir guruh tadqiqotchilar organik (o't bilan boqiladigan, yaylovli) va noorganik (ya'ni an'anaviy) tarkibini taqqoslaydigan 67 xil tadqiqot ma'lumotlarini tanqidiy tahlil qilishdi. ) go'sht mahsulotlari.

Ular yaylovda boqiladigan hayvonlarning go'shtida an'anaviy go'sht mahsulotlariga qaraganda 47% ko'proq omega-3 yog 'kislotalari borligini aniqladilar.

Bundan tashqari, bir qancha tadqiqotlar chavandoz tovuqlarining tuxumlari bilan taqqoslaganda pasturerizatsiyalangan tovuqlarning tuxum tarkibini o'rganib chiqdi.

Penn shtatining qishloq xo'jaligi fanlari kolleji tadqiqotchilari tomonidan o'tkazilgan tadqiqotda, yaylovli tovuqlarning tuxumlarida omega-3 ning yog'lari 2 baravar ko'p va omega-6 ning omega-3 ga nisbati yarmidan kam bo'lganligi ko'rsatildi.

3. Yaylovda o'stiriladigan sut mahsulotlari

Go'sht va tuxum kabi, sut mahsulotlari (masalan, qatiq) yuqori sifatli oqsil manbai hisoblanadi.

Ko'plab tadqiqotlar shuni ko'rsatdiki, sutni iste'mol qilish va qorin bo'shlig'ining semirib ketishi o'rtasidagi teskari bog'liqlik.

Bundan ham qiziqroq va, ehtimol, mantiqiy emas-yaqinda o'tkazilgan tadqiqotlar shuni ko'rsatdiki, sut yog'ini ko'p iste'mol qilish (masalan, to'liq yog'li sut va qatiq) qorin yog'i bilan kamroq bog'liq.

Go'sht va tuxum kabi, iloji bo'lsa, organik, yaylovli hayvonlardan mahsulot tanlash yaxshidir.

Yaqinda o'tkazilgan tizimli tahlil shuni ko'rsatdiki, organik sut omega-3 yog'laridagi odatdagi sutdan 56%ko'proq.

Bundan tashqari, organik sut tarkibida taxminan 41% ko'proq konjuge linoleik kislota (CLA) bor edi.

CLA tana tarkibini yaxshilaydi (ya'ni, tana yog'ini kamaytiradi, tana massasini oshiradi), immunitetni oshiradi va sog'lom yallig'lanish reaktsiyasini rag'batlantiradi.

Bundan tashqari, CLA visseral qorin yog'ini kamaytirishi mumkinligi haqida ba'zi dalillar mavjud.

4. Zardob oqsili

Protein sifati haqida gap ketganda, zardob (sut oqsilining ikkita asosiy tarkibiy qismlaridan biri) ko'pincha qirol tojini kiyadi.

Proteinlar sifati aminokislotalarning muvozanatini, oqsilning so'rilishi uchun aminokislotalarni ajratish qobiliyatini va oqsil sintezi uchun so'rilgan aminokislotalarning mavjudligini bildiradi.

Protein sifati, shuningdek, oqsilning muhim/ajralmas aminokislotalar bilan ta'minlash qobiliyati sifatida belgilanadi, ularning eng muhimi - leysin.

An'anaga ko'ra, oqsil sifatini baholash bo'yicha bir qancha chora -tadbirlar mavjud bo'lib, ular orasida oqsillar samaradorligi nisbati, biologik qiymat, oqsil hazm bo'lishining tuzatilgan aminokislota ballari (PDCAAS) va oxirgi paytlarda hazm bo'lmaydigan aminokislotalar skori yoki DIAAS mavjud. Ilgari tez -tez ishlatib kelinadigan PDCAASdan "aftidan ustun".

Qaysi miqyosda ishlatilishidan qat'i nazar, hayvonlarga asoslangan oqsillar, masalan, sut (masalan, zardob), tuxum va mol go'shti) eng yuqori ball bilan birinchi o'rinda turadi.

Masalan, zardob, tuxum va mol go'shti uchun DIAAS ballari 100% dan yuqori, o'simlik oqsillari odatda 80% dan past bo'ladi.

Zardob oqsili ideal manbai hisoblanadi, chunki u tez hazm qilinadi va tarkibida eng yuqori leysin kontsentratsiyasi (13,6%) mavjud.

Zardob oqsili juda yuqori sifatli oqsil ekanligini hisobga olsak (esda tutingki, sifatli oqsilni qabul qilish qorin yog'i bilan teskari bog'liq) va sutdan keladi (esda tutingki, sutni iste'mol qilish qorin yog'i bilan ham teskari bog'liq). Zardob qorin yog'idan qutulishga yordam berishi ajablanarli emas.

Qanday zardob oqsili ishlatilishini bilmayapsizmi? Bu erda 150 dan ortiq retseptlar bilan bepul oshxona kitobi va BEPUL konteyner mening sevimli protein kukuni!

Hozir bepul bonuslarni olish uchun quyidagi havolaga tashrif buyuring:

Xalqaro sport oziqlanish jamiyati jurnalida chop etilgan, yaqinda o'tkazilgan, ko'r-ko'rona, platsebo nazoratidagi tadqiqotda, Finlyandiya tadqiqotchilari sog'lom erkaklarda 12 hafta davomida zardob oqsili qo'shimchasining qarshilik mashqlariga moslashishiga ta'sirini baholadilar.

Erkaklar mashg'ulotdan so'ng zardob oqsili kokteylini (yoki platsebo) iste'mol qilishdi, ular haftasiga 2-3 marta bajarishdi.

Ikkala guruh ham mushaklarning kattaligi va kuchiga ega bo'lsalar -da, zardob oqsili bilan to'ldirilgan guruh tadqiqot oxirida ko'proq yog'lar va qorin yog'larini yo'qotdilar.

Bundan tashqari, zardob ko'plab boshqa sog'liq uchun foydaliligini ko'rsatdi:

  • Mushaklar kuchini, hajmini va tiklanishini qo'llab -quvvatlaydi
  • Ishtahani nazorat qilishni rag'batlantirish
  • Kilo yo'qotish va vazn yo'qotishga yordam beradi
  • Sog'lom qarishni rag'batlantirish
  • Immunitetni qo'llab -quvvatlash
  • Glisemik nazorat va uglevodlarni boshqarishni rag'batlantirish
  • Yurak -qon tomir salomatligini qo'llab -quvvatlash

5. Hindiston yong'og'i yog'i

Bir vaqtlar to'yingan yog 'miqdori tufayli undan voz kechgan bo'lsa (quyida batafsilroq), hindiston yong'og'i yog'i endi "mo''jizaviy" oziq -ovqat sifatida maqtovga sazovordir, hatto ba'zilar uni "sog'liqni saqlash muammosini shu erga qo'ying" deb atashadi.

Garchi ba'zilar sizni ishontirishga undaydigan "sehrli o'q" bo'lmasa -da, "hindiston yong'og'i jinnisi" uchun biror narsa bo'lishi mumkin.

Sog'lom ovqatlanish bilan bir qatorda, kokos moyini muntazam iste'mol qilish sog'liq uchun bir qator afzalliklarga ega.

Hindiston yong'og'i yog'i asosan to'yingan yog'dan (taxminan 92%) iborat bo'lib, uning 70% i o'rta zanjirli yog 'kislotalari (MCFAs) yoki o'rta zanjirli triglitseridlar (MCT) deb nomlangan maxsus turdagi yog'lar bo'lib, hindiston yong'og'i yog'ini noyob qiladi. dietali yog'lar orasida.

Ko'ryapsizmi, oziq -ovqat mahsulotlarida ko'proq uchraydigan uzun zanjirli yog 'kislotalari (LCFAs) dan farqli o'laroq, MCTlar energiya uchun oson yonadi va yog' sifatida saqlanish ehtimoli kamroq.

Bundan tashqari, ilmiy hamjamiyatda MCTlar sog'likka katta foyda keltiradigan "funktsional" yog'lar sifatida qaraladi, chunki ular tana vaznini kamaytirishi, metabolik salomatlik ko'rsatkichlarini yaxshilashi, qorin yog'ini (ya'ni visseral yog'ni) kamaytirishi va insulin sezgirligini oshirish.

Boshqacha qilib aytganda, barcha yog'lar bir xilda yaratilmagan va hindiston yong'og'i yog'i-bu noyob, sog'likni mustahkamlovchi to'yingan yog'ning juda boy manbai.

Tadqiqotlar shuni ko'rsatadiki, hindiston yong'og'i yog'ida topilgan MCTlar metabolizmni kuchaytiruvchi ta'sir ko'rsatadi. Bir tadqiqotda, tadqiqotchilar MCTni iste'mol qilish metabolizmni boshqa oziq -ovqatlardan LCFAlarni iste'mol qilishdan ko'ra ko'proq oshirganligini aniqladilar.

Aslida, MCTni iste'mol qilgan ishtirokchilar LCTni iste'mol qiladigan guruhga qaraganda ancha ko'p vazn yo'qotdilar va ko'proq yog 'yoqdilar.

Tadqiqotchilar, shuningdek, har kuni 1-2 osh qoshiq MCTni iste'mol qilish metabolizmni 5%ga ko'tarishi mumkinligini aniqladi, bu esa kuniga 150 kaloriya yoki undan ko'proq yoqilishini bildiradi.

MCT bilan kaloriyalarni yoqishning keskin o'sishini ko'rsatadigan qisqa muddatli ovqatlanish tadqiqotlariga qo'shimcha ravishda, tadqiqotlar shuni ko'rsatdiki, metabolizmning bu ko'tarilishi uzoq vaqt davomida ham davom etadi.

Muxarrirlar: Zaytun moyi har doim sog'lom pishirish va oziq-ovqat tayyorlash uchun asosiy, to'yimli va tayyor yog' bo'lib kelgan bo'lsa ham (bundan keyin ham shunday bo'ladi), blokda yangi bola bor.

"Mashhurlar" fitnes gurusi tomonidan uning metabolizmi va vazn yo'qotishning afzalliklari, Gollivudning sochlari, terisi va qarishga qarshi xususiyatlari bilan mashhur bo'lganlar va uning da'volarini o'rganib chiqqan tadqiqotchilar tomonidan e'tirof etilgan.

Biz kokos moyi haqida gapiramiz.

Qiziqarli tomoni shundaki, energiya sarfining o'sishi, keyinchalik yog'ning yonishi ortishi bilan ta'minlanadi.

Hindiston yong'og'i yog'idagi MCTlar ishtahani bostirishi mumkin, bu ularning jigarda keton tanasiga aylanishiga bog'liq bo'lishi mumkin (bu haqda bir zumda).

Bir krossover sinovida tadqiqotchilar dietada MCTs miqdorining ko'payishi erkin yashash sharoitida oziq -ovqat iste'mol qilishga ta'sir qiladimi -yo'qligini baholadilar.

Ular shuni aniqladilarki, erkaklar eng ko'p MCTga ega bo'lganlarida, ular kuniga o'rtacha 250 kaloriyadan kamroq iste'mol qilishgan.

The American Journal of Clinical Nutrition jurnalida chop etilgan krossover sinovida Frantsiyalik tadqiqotchilar, standart nonushta uchun MCTni qo'shganda, erkaklar tushlik paytida LCFAs bilan bir xil nonushta qilganiga qaraganda ancha kam kaloriya iste'mol qilishgan.

Boshqa ko'plab tadqiqotlar shuni ko'rsatdiki, MCT -larning qo'shilishi to'yinganlikni oshiradi, natijada oziq -ovqat iste'mol qilish beixtiyor kamayadi.

Energiya balansi tenglamasining har ikki tomoniga ham potentsial foydali ta'sir ko'rsatishi bilan (ya'ni, ko'proq kaloriya yoqiladi, kamroq kaloriya iste'mol qilinadi), kokos moyi vazn yo'qotishga yordam berishi mumkinligi haqidagi dalillar ajablanarli emas.

"Lipids" jurnalida chop etilgan, randomizatsiyalangan, ko'r-ko'rona, platsebo nazorati ostida o'tkazilgan klinik tadqiqotda, braziliyalik bir guruh tadqiqotchilar, kaloriya miqdori kamaygan dietani va kundalik mashqlarni o'z ichiga olgan holda, 12 hafta davomida kuniga ikki osh qoshiq kokos moyi iste'mol qilgan ayollar aniqladilar. platsebo guruhiga qaraganda ancha ko'p qorin yog'ini yo'qotdi (ya'ni, faqat dieta va mashqlar).

Boshqa bir tadqiqotda, Malayziya tadqiqotchilari 4 hafta davomida odatdagi ovqatlanishiga 2 osh qoshiq kokos moyi qo'shgan erkaklar qorin yog'ini sezilarli darajada kamaytirganini aniqladilar.

Bundan tashqari, ko'plab randomizatsiyalangan tekshiruvlar shuni ko'rsatdiki, dietani MCT bilan to'ldirish (hindiston yong'og'i yog'ida bo'lgani kabi) boshqa yog'larga (masalan, zaytun moyi, soya yog'i, kanola yog'i, LCFAlar) qaraganda ko'proq vazn yo'qotilishiga va qorin yog'ining kamayishiga olib keladi. va makkajo'xori yog'i), MCTlarning metabolizm tezligini (ya'ni, kaloriya sarfini) va yog 'yoqish va ishtahani bostirish qobiliyatiga bog'liq bo'lishi mumkin.

6. Olma sirkasi

Journal of Nutrition and Dietetics Academy jurnalida chop etilgan yaqinda chop etilgan maqolaga ko'ra, sirka 1800-yillarning boshidan beri vazn yo'qotishga yordamchi vosita sifatida ko'rilgan.

Tadqiqotlar shuni ko'rsatdiki, sirka ishtahani bostirish, oshqozon bo'shatilishini kechiktirish yoki uglevodlarni hazm qilish fermentlarini inhibe qilish orqali "uglevodlarni blokirovka qilish" ta'sirida vazn yo'qotishga yordam beradi.

Ehtimol, olma sirkasi eng muhim afzalliklari uning uglevodlarni boshqarishga ta'siri bilan bog'liq.

So'nggi tadqiqotlar shuni ko'rsatadiki, odamning glisemik reaktsiyasi bu odam uchun eng yaxshi ovqatlanishni tanlashda asosiy o'zgaruvchi bo'lishi mumkin.

Bundan tashqari, yangi dalillar shuni ko'rsatadiki, uglevodlarga chidamliligi qanchalik yaxshi bo'lsa, u yog'ni yo'qotganda uglevodlarni iste'mol qilishi mumkin.

Tadqiqotlar shuni ko'rsatdiki, insulin sezgirligining pastligi, uglevodlarga nisbatan murosasizlik va glisemik nazoratning yomonlashishi kilogramm ortishiga, energiya darajasining pasayishiga, ishtahaning oshishiga, ishtahaning oshishiga va boshqalarga olib kelishi mumkin.

Sirka insulin funktsiyasi va glisemik nazorat uchun juda ko'p afzalliklarga ega ekanligi isbotlangan.

Bir tadqiqotda, Arizona shtati universiteti tadqiqotchilari, uglevod o'z ichiga olgan taomdan oldin olma sirkasini (taxminan to'rt choy qoshiq) iste'mol qilganlarida, ishtirokchilarning insulinga sezgirligi, olma sidrisiz bir xil taomni iste'mol qilganiga qaraganda, 34% ga yaxshilanganini aniqladilar. sirka

Evropa klinik ovqatlanish jurnalida chop etilgan tasodifiy krossover sinovida, tadqiqotchilar, oq nonni iste'mol qilishdan oldin olma sirkasini iste'mol qilish (50 gramm uglevod), oq nonni sirkasiz iste'mol qilinganiga qaraganda, ishtirokchilarning glisemik javobini 31% ga kamaytirganini aniqladilar. .

Tibbiyot otasi Gippokrat, bu ajoyib eliksirni miloddan avvalgi 400 yilgacha bo'lgan bemorlarni davolash uchun tabiiy antibiotik va antiseptik sifatida ishlatgan!

Yaponiyada o'tkazilgan tadqiqotda, 12 haftalik davr mobaynida o'z hamkasblariga qaraganda ko'proq ACV ichgan ishtirokchilarda BMI, bel atrofi va visseral yog'lar hech kim ichmagan nazorat guruhiga qaraganda pastroq edi!

Bir tadqiqotga ko'ra, ACVni iste'mol qilish qizilo'ngach saratoni xavfini kamaytiradi.

Gerson instituti - saraton kasalligini tadqiq qilish va davolash bo'yicha etakchi - saraton bilan kurashadi, chunki organizm ishqorli o'sishni oldini oladi, chunki saraton gidroksidi muhitda yashay olmaydi. ACV tabiiy ravishda tanangizni ishqor qiladi!

Bu deyarli sehrli suyuqlik, siz tasavvur qilganingizdan ko'ra ko'proq foydali maqsadlarga ega.

Quyidagi yangi mehmon maqolasida ACVning hayotingizni o'zgartirish, saqlash, yaxshilash va soddalashtirishning 81 ta noyob usullari ochib berilgan!

Ko'plab qo'shimcha tadqiqotlar, olma sirkasi (ikki choy qoshiqdan ozroq), uglevodli ovqatdan oldin qabul qilinganida, insulin sezuvchanligini sezilarli darajada yaxshilaydi va glisemik javobni kamaytiradi.

Uglevodlarni boshqarishga ta'siridan tashqari, olma sirkasi ochlikni kamaytiradi, to'yinganlikni oshiradi va oxir -oqibat keyingi ovqatlarda kaloriya iste'molini kamaytiradi.

Tadqiqotchilar, tasodifiy, krossoverli sinovda, karbongidratli ovqatdan oldin olma sirkasini iste'mol qilish nafaqat o'tkir glisemik nazoratni yaxshilabgina qolmay, balki ishtirokchilarga kunning qolgan qismida 250 kaloriya kamroq iste'mol qilishiga olib kelganini aniqladilar.

Evropa Klinik Oziqlantirish Jurnalida chop etilgan alohida tadqiqotda, shved tadqiqotchilari, uglevod o'z ichiga olgan taomdan oldin sirka iste'mol qilish, to'yinganlikni (yoki to'liqlik va qoniqish hissini) sezilarli darajada oshishiga olib kelganini aniqladilar.

To'yinganlik darajasi iste'mol qilingan sirka miqdoriga mutanosib edi.

Tabiiyki, uglevodlarni boshqarishga va to'yinganlikka foydali ta'sir ko'rsatganda, olma sirkasi vaznni boshqarishni rag'batlantirish uchun foydali vosita bo'lishi mumkin.

In one randomized, double-blind, placebo-controlled trial, Japanese researchers found that participants who ingested apple cider vinegar daily for 12 weeks lost significantly more body weight, belly fat, and inches from their waistlines compared to the placebo group.

Interestingly, folks who consumed two tablespoons of apple cider vinegar today showed greater improvements in these areas than those who took one tablespoon.

7. Green Tea

According to researchers, Camellia sinensis, which is the plant species whose leaves and buds are used in the production of tea, exerts several “anti-obesity effects.”

Although various types of teas (e.g., green, black) come from the Camellia sinensis plant, green tea leaves are processed (i.e., fermented) differently, which leaves them with a high concentration of beneficial polyphenols called catechins.

It’s these compounds, which also have noteworthy anti-inflammatory and antioxidant properties, that seem to have quite a potent effect on the metabolism and fat burning what’s more, they may also suppress appetite and decrease the absorption of calories.

Studies consistently show that green tea extract (standardized for the catechin epigallocatechin gallate, EGCG) increases the body’s use of fat for fuel, and these effects are independent of its caffeine content, which also stimulates metabolism and fat burning.

EGCG does so by inhibiting enzymes that can shut down important fat-burning hormones (i.e., norepinephrine), thereby stoking the body’s fat-burning furnace.

In one study measuring 24-hour calorie expenditure and fat burning, healthy men supplementing with a green tea extract providing 90mg EGCG three times daily experienced a 4% increase in metabolic rate and 3.4% decrease in respiratory exchange ratio (RER), which signifies that they were burning more fat to meet the increased demand in calories.

The participants taking the green tea extract were even burning more fat during sleep, with over 41% of their daily calories burned came from fat—31% more fat burned than the placebo group.

In another study, participants taking a green tea extract (standardized for 400mg EGCG) daily for 4 weeks showed a 25% increase in fat burning, and what’s more, they lost over 1.5% body fat during the one-month trial.

In a 12-week study, participants taking a green tea extract (providing 270mg of EGCG daily) experienced a 3.3% increase in metabolic rate, a 4.6% decrease in body weight, and a 4.5% reduction in waist circumference.

In yet another study, participants taking a green tea extract standardized for EGCG combined with a modest reduced-calorie diet lost over twice as much weight as the placebo group after just 8 weeks.

The participants taking the green tea extract also experienced a 2-fold greater increase in metabolic rate compared to the placebo group.

In other words, green tea can help make a good fat loss program even more effective.

While green tea has great benefits there is actually a tea that is much better.

Try this bedtime belly busting tea and melt away 1 pound of body fat by tomorrow morning.

Menga ishoning. it tastes great, hot or cold, and you can make it at home RIGHT NOW with ingredients you have in your cupboard!

In a randomized controlled trial published in The American Journal of Clinical Nutrition, Japanese researchers assessed the effects of green tea catechins (EGCG) on visceral belly fat.

Healthy Japanese men consuming one bottle of EGCG-enriched tea daily for 12 weeks lost more weight, body fat, and subcutaneous fat than a control group.

Even more, the men drinking the green tea extract lost over 4 times more visceral belly fat.

In addition to increasing metabolism, calorie expenditure, and fat burning, researchers also suggest that green tea extract can help control energy balance by suppressing appetite.

In rats, researchers from the University of Chicago found that injections of EGCG significantly reduced food intake and body weight.

In a human study published in the International Journal of Obesity, participants consumed 8% fewer calories at a meal 4 hours after taking a standardized green tea extract when compared to the placebo group.

Not only did the folks taking the green tea extract eat less, they also experienced a significant increase in metabolic rate, an effect that was maintained over the course of the 8-week trial and was accompanied by a significant reduction in body fat.

Researchers suggest consumption of 2 – 4 cups (i.e., 500mL – 1L) of green tea per day to reap these fat-burning and health promoting benefits.

8. Bananas & Potatoes

Bananas and potatoes? Certainly this has to be a typo, right? After all, these are “white” foods that are “loaded” with carbs…they have belly fat written all over them.

Au contraire, mon frère not so fast. Bananas (particularly green, unripe bananas) and potatoes (that have been cooked then cooled) are good sources of resistant starch, which is so-named because it is a non-digestible carbohydrate (i.e., fiber).

Resistant starch has been shown to increase satiety (feelings of fullness and satisfaction) and reduce food intake both acutely and in the long-term.

Research has also shown that consumption of resistant starch increases fat burning, decreases fat storage, and improves insulin sensitivity.

That’s not all researchers speculate that resistant starch may also increase the thermic effect of feeding (i.e., increases calorie expenditure), and it may also promote weight loss and preserve calorie-burning muscle.

Not surprisingly, the resistant starch has been hyped by the popular press as a “weight loss wonder food.”

Additionally, in a review study published in the journal Critical Reviews in Food Science and Nutrition, University of Colorado professor Dr. Janine Higgins critically analyzed the body of scientific evidence surrounding resistant starch and its effects on body weight and body composition.

Dr. Higgins found that resistance starch can significantly reduce visceral belly fat stores. In fact, Dr. Higgins stated that “there is strong evidence demonstrating that RS [resistant starch] lowers whole body and visceral adiposity. The magnitude of these changes in adiposity are very large…”

While resistant starch is not digestible by us, it is considered a “prebiotic” fiber that serves as “food” for our beneficial gut bacteria (e.g., probiotics).

In other words, gut bacteria feed off resistant starch through the process of fermentation, which results in the production of key chemicals (i.e., short-chain fatty acids) that fuel our immune cells and stimulate the release of key hunger-suppressing hormones.

Several other health benefits have been associated with resistant starch in the GI tract, including enhanced laxation, increased uptake of minerals such as calcium, and reduced symptoms of diarrhea.

As a prebiotic, resistant starch has been shown to positively influence the gut bacterial ecosystem, increasing levels of beneficial Bifidobacteria and reducing levels of pathogenic bacteria.

When resistant starches are fermented by healthy gut bacteria, a by-product is the production of short-chain fatty acids (SFCA), which may help suppress appetite.

Specifically, SFCA stimulate the release of two key satiety hormones, GLP-1 and PYY.

As alluded to above, the content of resistant starch in food is highly influenced by preparation and processing techniques. Generally speaking, the following are good sources of resistant starch:

  • Green, unripe bananas
  • Uncooked, rolled oats
  • Potatoes that have been cooked then cooled
  • Rice that has been cooked then cooled
  • White beans that been cooked then cooled
  • Lentils that have been cooked then cooled

Speaking of beans and lentils…

9. Beans & Lentils

In addition to supplying resistant starch, beans and lentils are among the best dietary sources of soluble fiber, which has been linked to lower levels of belly fat.

In a recent study published in the journal Obesity, researchers at Wake Forest University School of Medicine set out to examine what lifestyle factors were associated with changes in abdominal fat over the course of a 5-year study period.

The researchers obtained abdominal computed tomography (CT) scans at baseline and at 5 years from over 1,000 participants aged 18 – 81 years old.

The researchers tracked physical activity levels and dietary intake throughout the study period.

Of all the factors they analyzed, they found that soluble fiber intake and participation in vigorous activity were inversely associated with visceral belly fat.

In fact, for each 10-gram-per-day increase in soluble fiber, the amount of belly fat decreased by a substantial 3.7%.

“Our study is valuable because it provides specific information on how dietary fiber, especially soluble fiber, may affect weight accumulation through abdominal fat deposits,” said lead author Kristen Hairston, MD, assistant professor of internal medicine at Wake Forest University School of Medicine.

Interestingly, previous research from this group demonstrated that visceral belly fat steadily increases over time, particularly in younger participants.

Results from this study, however, reveal that increased consumption of soluble fiber led to a decreased rate of belly fat accumulation, suggesting that increased soluble fiber intake may be instrumental in slowing this natural progression.

According to Dr. Hairston, a 10-gram daily increase in soluble fiber can be accomplished by eating two small apples, one cup of green peas, and one half-cup of pinto beans.

Legumes, such as beans and lentils, are also a good source of the mineral magnesium, which regulates cortisol and calms the nervous system.

Research has shown that supplementation with magnesium can reduce cortisol levels when study participants are faced with a stressful challenge.

Supplementation with magnesium also led to reductions in sleeping cortisol levels and significant increases in slow-wave sleep, which contributed to normalize age-related changes in sleep patterns in older study participants.

In addition to beans and lentils (and other legumes, such as peas), other good sources of soluble fiber include:

  • Jo'xori
  • Tsitrus mevalari
  • Carrots
  • Arpa
  • Yong'oqlar
  • Flaxseeds
  • Mevalar
  • Apples (with skin)

10. Veggies, Fruits & Nuts

As mentioned previously, research has shown that fruit and vegetable intake is inversely associated with waist circumference and abdominal obesity.

In a recent systematic review of 17 cohort studies (including over 500,000 participants), German researchers found that intake of fruit was inversely associated with waist circumference, and the highest fruit and vegetable intakes were associated with the lowest risk of excess body fat.

We know this doesn’t really come as much of a surprise considering that veggies and fruits provide dietary fiber, including some soluble fiber, and they are low in energy density and glycemic load.

Speaking of which, in a study published in the journal PLoS One, researchers from Europe set out to assess the association between dietary factors and visceral belly fat.

Not surprisingly, they found that consuming a diet with low glycemic load and energy density may prevent visceral belly fat.

In addition to these noteworthy associations, various fruits and vegetables contain phytochemicals that may specifically help fight visceral belly fat.

For instance, sulforaphane, which can be found in cruciferous vegetables (most notably, broccoli), has been shown in several studies to have an “anti-obesity” effect.

Animal studies have shown that sulforaphane can mitigate fat gain—including accumulation of visceral belly fat—in animals overfed a high-fat diet.

Another example is berries, which contain anthocyanins, the phytochemicals that give the fruit their rich, dark colors.

Anthocyanins have also been shown to possess anti-obesity effects.

Like legumes, dark green leafy vegetables (e.g., spinach, kale, collard greens, turnip greens, etc.) are rich in magnesium.

In addition to helping regulate cortisol levels, research has shown that magnesium deficiency induces anxiety and initiates the body’s stress response (e.g., increase in the production of stress hormones) conversely supplementation with magnesium has been shown to reduce anxiety-related behaviors.

Likewise, nuts (e.g., cashews, almonds) and seeds (e.g., pumpkin, sesame, sunflower) are good sources of magnesium. In addition, nuts and seeds also tend to be good sources of the mineral zinc.

This article details how some of the chemicals (such as xenoestrogens) that we are being exposed to (from pesticides, herbicides, plastics, our water supply, etc) have been linked to what's been termed "stubborn abdominal fat", and how a specific class of veggies helps to combat this problem.

Read the article below to find out an interesting way to protect yourself from "xenoestrogens" and help you get a flatter stomach:

Research has shown that lower zinc intakes appear to be associated with anxiety and depressed mood, and supplementation with zinc leads to significant improvements in anxiety and mood.

Another stress-easing property of nuts and seeds is their crunchiness.

Interestingly, chewing (i.e., mastication) is an effective behavior for coping with stress.

Researchers believe that chewing causes changes in the hypothalamic-pituitary-adrenal axis (HPA axis), which is responsible for initiating the hormonal response to stress.

Under stressful circumstances, mastication attenuates stress-induced increases in stress hormones (e.g., cortisol, catecholamines).

Despite their energy density, studies have consistently shown that nut consumption is inversely associated with visceral belly fat.

For instance, a cross-sectional study of over 7,000 men and women (as part of the PREDIMED study) demonstrated that higher nut consumption was associated with a lower risk of abdominal obesity.

In another crosssectional study (the Adventist Health Study), researchers found that “tree nuts have a strong inverse association with obesity.”

More recently, in a study published in the Nutrition Journal, researchers analyzed data from over 14,000 participants over the course of five years to determine the association between tree nut (i.e., almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts) consumption and adiposity.

They found that tree nut consumption was associated with lower body weight and waist circumference, a marker of visceral belly fat.

What’s Next?

I hope you found these 10 belly busting foods informative.

The reality is that the mainstream food industry has got it completely backwards when it comes to eating healthy.

They started coming out with all these low fat foods (which are loaded with sugar), advocating grains, whole wheat products, etc.

If only people kept their carbs low (sugars) increase healthy fats with moderate protein, the population would be much more healthier and fight ugly belly fat.

Also, the snack industry is probably the WORST weight loss scam on the planet with all these so called “healthy” protein bars, vitamin waters, snacks, snacks, and more snacks.

Are bodies are not meant to consume all this garbage.

I dropped over 70 pounds when I learned EXACTLY when and what to eat.

My weight loss journey all started when I included these 4 SUPER FATS on the following page below:


Here Are 5 Soups That Flush Inflammation And Belly Fat

“Let food be thy medicine and medicine be thy food.” – Hippocrates

1. Broccoli soup

This soup is an amazing concoction for detoxification. As a cruciferous vegetable, broccoli can bring down inflammation, prevent the risk of heart disease, and provide antioxidant qualities. Here are some of the ingredients you’ll need:

  • 2 and a half cups of broccoli florets
  • 3 diced stalks of celery
  • 1 diced onion
  • 2 finely chopped, peeled carrots
  • 1 cup of either kale or spinach, depending on your preference
  • The juice from half a lemon
  • 2 cups of either bone broth or vegetable broth, depending on your preference

To make this delicious soup, start by placing two tablespoons of coconut oil into a pot and heating it. (You can use other oils, but coconut is best!) Toss in the broccoli, celery, and onions, and allow to cook for five minutes, stirring occasionally. Then, add in your broth of choice and allow the soup to simmer for an additional five minutes. Finally, take the soup and blend it with your spinach or kale, lemon juice, and sea salt to taste until it is nice and thick. You can even throw in a couple tablespoons of collagen if you would like!

2. Curry ginger soup with carrots

Ginger is a fantastic food for the digestive system. It soothes nausea, cleanses the system, reduces excess bloat in the belly, and has even been suggested to fight inflammation. For a soup with a nice spicy kick to provide the cleanse you need in a more thorough way, look no further than this one! Here is what you’ll need.

  • 2 or 3 tablespoons of curry powder, depending on your preference
  • 2 tablespoons each of minced ginger and minced garlic
  • 1 pound of baby carrots
  • Half a can of light coconut milk
  • 1 quart of vegetable broth

Start by placing two tablespoons of some coconut oil alongside the curry powder into a pot and heating it. (You can use other oils, but coconut is best!) Use this to cook up your ginger and garlic. Pour in your broth with the carrots and cook once more. Once the soup mix has reached a boil, allow it to simmer for 25 minutes. Finally, blend it all as you add the coconut milk in slowly!

3. Zucchini and basil soup

Did you know zucchini is technically a fruit? Even so, we typically treat it more like a vegetable, and it’s almost a superfood with all its benefits. It boosts digestion, manages blood glucose, aids in weight loss, and reduces inflammation – all while also boosting heart health! Here’s a great soup to make with this ingredient.

  • 6 zucchinis
  • 1 cup of basil leaves
  • Half a cup of chopped white onions
  • 3 minced cloves of garlic
  • 1 quart of bone broth, preferably turkey

Using oil of your choice, cook up the onion and garlic for a few minutes. Once you think it’s ready, pour in the zucchinis and broth and allow to cook for about 20 minutes. The soup should be brought to a boil. Then take the pot off the stove and blend the soup with the basil, adding pepper and salt to taste.

4. Red lentil and sweet potato soup

Lentils are great superfoods, so it makes sense that detoxifying soup with this ingredient made it onto our list. Here’s how to make it.

  • Half a cup of rinsed red lentils
  • 2 large peeled and chopped sweet potatoes
  • 2 large peeled and chopped carrots
  • 1 peeled and chopped apple
  • 1 small chopped white onion
  • Approximately 1 inch of minced and peeled fresh ginger
  • Half a teaspoon each of ground cumin, paprika, and chili powder
  • 4 and a half cups of either vegetable or bone broth, depending on your preferences
  • Hindiston yong'og'i kremi

Start by warming a quarter cup of oil of your choice (preferably either olive oil, coconut oil, or ghee) over medium heat. Add the potatoes, apple, carrots, and onion, then allow to cook for 10 minutes or until the onions are crystallized. Place your broth, ginger, lentils, cumin, paprika, and chili powder into the mixture. Allow the soup to boil for around 30 minutes, and then blend. Finally, allow to simmer for a couple of minutes. Season with black pepper and sea salt to taste and top the soup with some coconut cream.

5. Carrot and ginger soup

Not to be confused with our curry version of this soup, this wholesome soup has all the benefits of the previous one – and more. Carrots are also known for helping to combat inflammation from arthritis, and the ginger will help your digestive system, promoting belly fat loss. Here are the ingredients for this hearty soup.

  • 2 pounds of chopped carrots
  • 3 tablespoons of freshly grated ginger
  • 2 peeled and chopped onions
  • 3 chopped cloves of garlic
  • 6 cups of either bone or vegetable broth, depending on your preferences
  • 1 stakan kokos suti

Pour the broth with the ginger, carrots, and garlic into a pan. Bring the soup to a boil, then let simmer. At this point, throw in either 2 tablespoons of coconut oil or 2 tablespoons of ghee into the pain along with your onions, mixing until a paste forms. You’ll then want to blend the onions until thick. Add coconut milk, sea salt, onion powder, and black pepper to taste. Optionally, you can throw in some collagen powder or plain protein powder for an extra boost.

Final thoughts

Soup meal diets can be quite difficult to stick to, but with some positive thinking and the help of these delicious, nutritious, feel-good recipes, you’ll be able to stick to your cleanse plan and see fantastic results quickly. These soups will help get rid of inflammation and bust belly fat while also boosting liver, kidney, digestive system, lymphatic system, and lung performance. They help your skin look great and help you to feel great. Try some of them and you might be surprised by the results!


Foods That Help Fight Belly Fat

Don't blame the food, blame the type of fat we eat. That's what causes us to have big bellies , say Swedish researchers, who used a special muffin diet to demonstrate how this works.

The authors of the study , published last month in the journal Diabetes, say this is the first time research on humans has shown that saturated fat (found in foods like butter, bacon, palm oil and beef) is deposited in a different place on the body than polyunsaturated fat (found in fish, nuts, and olive and sunflower oils).

Saturated fat, they showed, heads straight for the abdomen and liver, where it interferes with our metabolism and increases our risk for diabetes and heart disease . Polyunsaturated fat, on the other hand, gets distributed to other areas of the body, not just the waistline, and is partly used to create muscle mass.

So how does the special muffin fit in? Researchers randomly divided 39 men and women of normal weight into two groups. They each followed the same diet for seven weeks with one exception: One group ate a 750-calorie muffin each day made with polyunsaturated sunflower oil, while the other group ate the same muffin made with palm oil, which is high in saturated fat and commonly found in packaged foods such as cookies, crackers and microwave popcorn.

Both groups gained comparable amounts of weight, the scientists reported, but magnetic resonance imaging (MRI) scans taken before and after the weight gain showed significant differences between the two sets of participants. The saturated-fat group had "a markedly greater increase in the amount of fat in the liver and abdomen" than the polyunsaturated-fat group. The saturated-fat group also had more total body fat and a much lower increase in muscle mass.

In addition, researchers measured gene activity in the subjects' abdominal fat and found that "over-consumption of saturated fats seems to be able to 'turn on' certain genes in fatty tissue that increase the storage of fat in the abdomen."

While some people may joke about their jiggly little muffin-top bellies - witness this video by stand-up comic and mother of two Erin Keaney on the Bugun show - an excess of belly fat is a big red flag for other serious health problems.

So how should you get more foods that fight belly fat in your diet? Here are some tips.


Get Fit Chicago

Here are 5 foods that fight belly fat, the Achilles heel of just about anyone who needs to shed a few pounds. While good food isn’t the faqat way to rid weight through the midsection, it’s incredibly effective at getting the wheels moving in the right direction. Here are a few foods that can really help you not just get rid of a little unwanted fat, but make your body healthier, too!

1) Apple Cider Vinegar


Earlier this year I was on Dr. Oz talking about the benefits of apple cider vinegar (ACV). To most people, it’s one of those condimental foods you pass by on grocery store shelves, but don’t think to pick up unless you need it for a recipe. A shot of ACV once a day might be just what you need to get your body moving in the right direction. For a couple of bucks, ACV is money well spent. It contains a host of vitamins, minerals and acetic acid. Acetic acid is what makes ACV shine by controlling appetite, increasing insulin sensitivity (a good thing), and helping to produce protein in the body that helps decrease fat storage.

Another great benefit of ACV is that it helps to make the blood more alkaline! Our body’s pH should be slightly alkaline, but often times, unhealthy foods and stress create a more acidic environment. ACV turns the tables.

MASLAHAT: Only buy unfiltered ACV containing the “mother” to get the greatest benefit. Filtered vinegar just doesn’t do the same thing! My favorite is Bragg Organic Apple Cider Vinegar, pictured above.

Personally, I take a shot of ACV all by itself. If that’s too much, you can mix it with warm water and a *little* bit of honey.

2) Lemon Water


Our liver loves lemon. The connection between our liver and belly fat may not be immediately apparent, but they are indeed related. Our liver is a powerhouse of an organ that can take a beating. I like to think of the liver as an air filter it can get clogged up if it’s not maintained and cleaned. Lemon water helps to do that! Our liver secretes bile. Bile helps to break down fat. Lemon water can help to thin out bile and keep toxins flowing through your liver, then out of your body. As a result, fat metabolism becomes more optimal.

MASLAHAT: Juice one lemon, or simply add about two tablespoons of lemon juice to one cup of warm suv Drink every morning before you eat. Feeling ambitious? Try a one-two punch of one tablespoon ACV + one tablespoon lemon juice to water, and drink that instead!

3) Fermented Foods


Fermented foods are probably one of the best things we can add to our diet that have the ability to boost our immune system while improving our body’s ecosystem. Fermented foods are an ideal source of probiotics that feed our intestines with good bacteria. A belly full of good bacteria equals a body that gets rid of a lot of garbage…literally. It’s estimated that 70% of our immune system is in our gut. The health of our immune system is dictated not just by eating healthy, but eating healthy amounts of foods containing probiotics. Constipation, bloating, upset stomach could be the result of a lack of healthy bacteria.

MASLAHAT: It’s turns out there is a strong link between bad bacteria and weight gain. Toxins from digested food that stays in our body for longer than they should get reabsorbed. It’s not pretty, but if you’re not pooping at least once a day, you’re holding onto to more toxins than you should. Drink lots of water, take a probiotic and get your hands on some good fermented foods. There are plenty of good probiotics out there, but I’ve been really happy with Inner-Eco. It’s a liquid and it actually tastes pretty good, too.

Foods containing higher levels of good bacteria include:

  • Tuzlangan karam
  • Yogurt (check out this homemade yogurt recipe…it’s really easy)
  • Kimchi
  • Kombucha
  • Kefir
  • Yog 'suti
  • Sourdough Bread (preferably homemade)

Keep in mind, a lot of store-bought sauerkrauts are made with vinegar and not fermented in brine, so if you can make your own, go for it! Here’s a simple recipe. I’ve made mine using cabbage, sea salt and a crock pot. It’s really that easy.

4) Vitamin C-Rich Foods

We all know that vitamin C does a great job buffing up our immune system, but did you know that C-rich foods also help to get a handle on our cortisol levels? Cortisol is a stress hormone released by our adrenal glands when we’re “stressed out.” Well, vitamin C helps us stress less. When we stress less, our cortisol levels are lower. When our cortisol levels are lower, we store less belly fat! So bring on the vitamin C.

MASLAHAT: Try to get your C from food sources, but if you’re supplementing, keep in mind that the body can only metabolize about 500mg at a time. If you’re taking a 1000mg tablets or more, you’re paying for a more expensive trip to the bathroom. One way around that is to take 500mg in the morning and in the evening, or eat more of these vitamin C-containing foods:

  • Brokkoli
  • kivi
  • qulupnay
  • Red Peppers
  • Collard Green
  • Kale
  • Petrushka
  • Red Cabbage
  • Bryussel novdalari

5) Foods Containing Omega-3 Fatty Acids

I know you know omega-3 fatty acids are good for you, but did you know that they help fight belly fat in a couple of really important ways? First of all, they reduce inflammation. If you have constant chronic inflammation, you’ll have a very difficult time losing weight. In fact, some experts believe it’s impossible to lose excessive belly fat without addressing chronic inflammation. There are a lot of foods that fight inflammation, but foods rich in omega-3s happen to be the holy grail. Second, similar to foods rich in vitamin C, omega-3 fatty acids help to reduce cortisol levels!

MASLAHAT: A little omega-3 goes a long way, but you do need to get some each and every day. A teaspoon of fish oil (I like Nordic Naturals) or cold pressed flaxseed oil provides a good amount. Sources of omega-3 fatty acids include:


Vegetables to Lose Belly Fat

The most vital aspect of burning belly fat and in reducing weight as well is consuming the right kinds of food. These ones are useful in melting away the fats that built-in your stomach area. The following are some of the excellent types of vegetables that can aid you in losing belly fat. These have the ability to crash fats that built up in your belly over the years and it will help you wash out the fat more quickly.

1. Asparagus. It has a substance known as asparagines – a kind of alkaloid that accelerates your kidneys and develops the circulatory procedure. Alkaloids have the ability to melt oxalic acid which can fasten fat to your cells thus resulting in a decreased fat intensity.

2. Beets. This is considered as a powerful diuretic that concentrates on your liver and kidney. It has the ability to get rid of hanging body fats and purifies blood corpuscles that can control fat sediments. It also includes chlorine which has the capacity to invigorate the lymph thus aiding in washing away fat sediments.

3. Brussel sprouts. It can accelerate the function of your pancreas which discharges hormones that provide purification outcomes to the cells. It includes minerals that motivate the kidney’s job to let loose of the waste materials that can harm your organs.

4.Cabbage. This is considered an excellent kind of food if you have belly fat because it can aid in melting down the fat in your waistline and stomach area. The sulfur and iodine content of this vegetable is useful in purifying the gastric intestinal mucous membrane in your abdomen and intestines in order to melt down the fat.

5. Carrots. This vegetable includes carotene, a kind of Vitamin A that begins the fat cleansing response in your system. This cleansing response will exactly get rid of the fat and thrash rapidly. The carotene that turns into Vitamin A in your intestines will help your metabolism to work rapidly in order to let your cells respond properly to eradicate fat sediments.

6. Celery. Uncooked celery contains the elevated intensity of calcium which can easily be absorbed so that as soon as you consume it, the calcium is transmitted at once to go to work. Due to this intensity of calcium, your endocrine system is stirred up to make hormones melt down the fat that had built up in your body. It also contains an elevated amount of magnesium and iron which aid in cleansing your system.

7. Cucumber. It includes sulfur and silicon substance that invigorate your kidney to eliminate uric acid and slacken off fat from your cells.

8. Garlic. It is considered as an innate diuretic that includes mustard oil which has a purification effect in your body. It endorses a powerful act called peristalsis, a muscular spasm that aids in melting away mass of fat and eliminating it out from your system.

9. Horseradish. It contains a remarkable outcome in melting up fat from your cells without any side effects. It is also considered as a powerful cleanser of body wastes.

10. Lettuce. It is rich in iron and magnesium and is useful for your liver function. It helps lose belly fat by enhancing your metabolism and gets rid of fatty cells.

11. Radish. It has elevated the intensity of iron and magnesium which can clean your mucous membrane and melt fat in your cells.

Eleven vegetables to incorporate in your daily diet will work wonders for losing your belly fat in 1 week. Be happy that you are given these choices. However, always bear in mind that you are instructed to focus more on what your body needs. Thereby, you should ask for help from your doctors and nutritionists. Do not put your health at stake just because you want to get a trimmer and sexier body.