9 bezbolestných spôsobov, ako vyradiť cukor zo stravy A SCHUDNÚŤ!

Napísal NATURHOUSE 20. február 2020

Asi nikoho už neprekvapí, že biely cukor skutočne nie je pre nás nič zdravé. Väčšina ľudí čoskoro zažije skvelý pocit potom, čo cukor vo svojej strave výrazne obmedzí tak, ako sa to napríklad deje prostredníctvom pestrej diéty, ktorá konzumáciu cukru zásadne upraví.

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Cukor sa do tela dostáva v mnohých formách a je takmer nemožné sa ho vyvarovať s konzumáciou akéhokoľvek typu priemyselne spracovanej stravy.

1. Prestaňte kupovať priemyselne spracovanú stravu

Toto je asi najväčšia zmena, ktorú môžete urobiť, aby ste vylúčili cukor. Prakticky všetko, čo je pripravené v škatuľkách, taškách, plastových obaloch či plechovkách obsahuje pridaný cukor. Niekedy má jedlo štyri alebo päť rôznych druhov pridaných cukrov!

2. Pripravte si vlastnú paradajkovú omáčku na špagety

Ak sa nedokážete vzdať všetkých polotovarov či hotových jedál, potom aspoň vylúčte kupované paradajkové omáčky a kečupy. „Tieto majú často skutočne vysoké množstvo cukru a to vy jednoducho nepotrebujete. Je veľmi jednoduché si pripraviť vlastnú: vložte paradajky z plechovky alebo čerstvé do hrnca s bylinkami a varte. Aj keď pridáte trochu cukru na dochutenie, bude to stále ešte neporovnateľné s dávkami používanými pri výrobe priemyselných kečupov,“ radí Petra Húsková, hlavná výživová poradkyňa NATURHOUSE pre SR, www.naturhouse.sk.

3. Vyhnite sa nákupu ochuteného jogurtu 

Väčšina priemyselne spracovaných jogurtov má v sebe takmer toľko cukru ako sladká tyčinka! Namiesto toho si kúpte alebo si vyrobte vlastný čistý biely jogurt a pridajte čerstvé ovocie prípadne trochu medu, ak stále ešte potrebujete sladkú chuť. Skvelo ich môžete dochutiť tiež marmeládami DIETESSE.3 s vysokým podielom ovocia bez pridaného cukru.

4. Vytvorte si vlastnú šalátovú zálievku

Jeden z najbežnejších spôsobov, kam uschovať cukor, sú bežné šalátové dresingy. Vytvorte si svoje vlastné. Kombinujte olivový alebo avokádový olej či olej z vlašských orechov s citrónom, limetkou či balzamovým alebo vínnym octom. Dochucujte bylinkami, cesnakom, trochou horčice, menším množstvo kvalitnej soli, čiernym korením. Na vyváženie príliš kyslastých zálievok vyskúšajte trochu medu či javorového sirupu.

5.  Dovoľte si siahnuť po vlastnej dávke sladkého 

Ak vás to neustále tiahne späť ku sladkému, jedným z najjednoduchších spôsobov, ako mierniť premrštenú konzumáciu, je dopriať si svoju povolenú dennú dávku. Jednoducho si stanovte dennú kvótu toho, čo si počas dňa môžete dovoliť, napríklad do 16.00. Túto hranicu určujete a ovplyvňujete len vy!

6. Neschovávajte si doma pokušenie

Ak budete mať v mrazničke veľkú škatuľu zmrzliny, zjete ju. Raz to jednoducho urobíte. Preto si nekupujte sladké veci, ktoré by ľahko narušili vaše nové predsavzatia. Ak po niečom skutočne náhle bažíte, kúpte si len jednu porciu. Buď ju zjedzte a užite si to, alebo sa presvedčte o tom, že vám to za to nestojí. Nemusíte nič vyhadzovať, dajte svoju porciu niekomu z rodiny. Stále platí, že pravidlá si nastavujete vy sami.

7. Vyskúšajte horkú čokoládu 

Ak vaša závislosť na cukre je čokoládového pôvodu, potom prepnite na horkú čokoládu s aspoň 80 % kakaa. Je vhodnejšia, má pre zdravie priaznivé účinky a pravdepodobne na rozdiel od mliečnej čokolády nebudete schopní zjesť ju celú na posedenie. Ak ste hladní, rozpustite si 2 kocky tejto čokolády s jemným nízkotučným tvarohom a máte zdravý dezert, alebo aj raňajky.

8. Vyhnite sa miešaným alkoholickým nápojom 

Viete, koľko cukru obsahuje váš obľúbený kokteil? Veľa! „Ak si naozaj potrebujete dať pohárik, potom radšej víno a miešajte maximálne s vodou alebo so sódou. Ani vtedy však nezabudnite, že alkohol je tekutý cukor a spomalí vám metabolizmus na nasledujúcich 48 hodín až o 60 %,“ vysvetľuje Petra Húsková, hlavná výživová poradkyňa NATURHOUSE pre SR, www.naturhouse.sk.

Obzvlášť ženy sú na konzumáciu alkoholu citlivé a aj jeden pohárik je následne schopná odhaliť uskutočnená bioimpedančná analýza, kedy sa vám navýši podiel zadržiavanej vody v tele. A len vy viete, koľko úsilia vás jej redukcia stojí.

9. Už žiadnu kolu, prosím! 

Nemyslite si, že toto pravidlo dojednáte s kolou light, vo výslednom efekte je k telu rovnako nemilosrdná ako klasický variant koly s cukrom. Odložte sladké nápoje úplne a tešte sa z jednoduchého potešenia, ktoré prináša voda s citrónom alebo limetkou. Do vody vložte mätu alebo medovku, nakrájajte jahody a pod.

TIP: Tekvicový cheesecake

Potrebujete: 200 g maslových sušienok FIBROKI, 300 g tekvice, 50 g masla, 2 vajcia, 200 g trstinového cukru, 250 g tvarohu, 250 g ricotty, lyžička škorice, lyžička zázvoru

Postup: Tekvicu uvaríme, rozmixujeme, scedíme vodu a necháme vychladnúť. Na dno tortovej formy nasypeme rozdrvené sušienky premiešané s maslom a dáme zapiecť na cca 8 minút pri 150 °C. V miske zmiešame vajcia s cukrom, ricottou a tvarohom, ochutíme škoricou a zázvorom a postupne pridávame vychladnutú tekvicu. Zmes nalejeme na vychladnuté sušienky a dáme späť do rúry. Pečieme cca 40 min. na 160 °C. Po upečení dáme vychladnúť do chladničky.

tekvicový_cheesecake_naturhouse

Výživové hodny na 1 porciu: 249 kcal, bielkoviny: 21 %, sacharidy: 48 %, tuky: 31 %

Zdroj foto: Naturhouse

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    raise, because it retains your core engaged and helps your lower back whenever you catch the barbell within the snatch or clear.

    In phrases of match, a good Olympic weightlifting belt ought to be
    adjustable and snug, but not overly tight. Belts with Velcro or prong buckle adjustments permit for a safe fit
    that you can easily adjust between sets or actions.

    They find it supportive, easy to put on and adjust, and reliable.
    Many are glad with the belt's quality, range of movement, and design. However, some clients disagree on the dimensions and functionality.

    Powerlifting belts and weightlifting belts are each used to assist help the
    back throughout weightlifting exercises. However, they've completely different designs
    and are used for different functions. Additionally, weightlifting belts come in tapered styles, which allow you extra flexibility because the ridges of the belts are slimmer on the edges to
    not get in the way.
    It’s due to this fact crucial to determine on equipment that can present assist and help,
    as nicely as being practical and comfy for coaching and competition. So the advantages of carrying a belt apply primarily to
    the clear and jerk, and the snatch also introduces some positions the place the belt could
    also be detrimental. Hence belt use is much more widespread
    in the clean and jerk than in the snatch. Keep In Mind,
    the belt is not a substitute for proper type; it is a complement.
    Focus on mastering the fundamental methods of your lifts
    earlier than incorporating the belt.
    Nevertheless, a double prong will distribute the strain extra evenly.
    This is a good fastening mechanism, however it's going to take you longer to lock it in comparison with lever buckles.
    The wonderful thing about lifting belts is that there are sufficient of them to cowl everyone’s needs.
    This, however, also makes selecting the right one more
    tough because there’s plenty of options that make them different.

    The single prong design makes it simple to get on and off, and the standard of the
    leather and buckle together mean this is a belt value
    investing in because it's going to final for years.
    In nearly each health magazine, you see health models lifting weights without the help of
    a belt; however this isn’t how things work in reality.


    I have no idea any lifter, outdoors of Jordan Cantrell, who use this belt.
    I have been studying on BarBend as to their really helpful oly belts.
    Lifters who fail to successfully full no less than one snatch
    and a minimal of one clear and jerk fail to complete, and
    receive an "incomplete" entry for the competition.

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