Che per dimagrire occorra cambiare qualcosa nella dieta è cosa risaputa, così come è altrettanto noto che essendo le diete per loro natura ostiche, difficili da digerire (in tutti i sensi), molti nemmeno provano ad iniziarle. Per questo si moltiplicano strategie e consigli, quasi tutte rigorosamente in arrivo dagli States, il paese dove è nato il moderno concetto di dieta nel 1830, pare per caso. Accadde che il reverendo Sylvester Graham decise di nutrirsi solo di verdure e cereali integrali ritenendo i cibi ricchi e speziati frutto del “demonio” e portatori di peccati di gola.
Visto che mangiando in maniera più “cristiana” oltre allo spirito si risollevava anche il corpo, furono in molti a seguire il reverendo. Ora. 179 anni più tardi, il miglior consiglio che arriva dai nutrizionisti americani è quello di attivare diete a piccoli passi, con piccoli cambiamenti. Variare una cosa alla volta dà la sensazione del successo, il peso cala ad un ritmo sostenibile e si ha il tempo di prendere delle abitudini che si possono poi mantenere. Eccovi i nostri cinque semplici consigli per altrettanti semplici cambiamenti in grado di darvi grandi risultati. Iniziate con quello che vi sembra più facile da mettere in atto.
Una donna dovrebbe bere all’incirca 2 litri di acqua al giorno ma la maggior parte non supera il litro. La cosa migliore è portarsi sempre dietro una bottiglia: vicino alla scrivania, nello zainetto ed in auto. Bere acqua ci fa sentire più sazi, quindi meno propensi a mangiare troppo, ed aiuta a non mangiare quando si ha fame. Molti, infatti, mangiano anche quando hanno sete. Mantenere una buona idratazione può contribuire a ridurre il rischio di varie malattie, anche gravi. Un recente studio americano ha dimostrato che le donne che bevevano più di 1 litro e mezzo di acqua al giorno presentavano uno stato di salute generale migliore del 45% rispetto a quelle che ne bevevano solo mezzo litro.
Passate dai consueti due o tre pasti principali a 5 o 6 pasti più piccoli, da 300-400 calorie l’uno. Mangiando più spesso si rischiano meno gli accessi di appetito incontrollato e le abbuffate. Facendo uno spuntino a metà mattina ed a metà pomeriggio non ci si trova affamati a pranzo o a cena, così non si rischia di andare a casa e far fuori tutto quello che c’è in frigo. Per ogni pasto o spuntino, consumate sia proteine che carboidrati, come cereali e latte, una mela o un sandwich con prosciutto crudo. Le proteine richiedono tempi di digestione più lunghi, quindi resterete sazi per più tempo.
Uno studio realizzato dall’Università di Yale, New Haven, Connecticut ha dimostrato che le donne che a pranzo consumavano molte proteine assumevano in totale il 31% di calorie in meno rispetto a quelle che consumavano più carboidrati. Mangiando più spesso si mantengono meglio l’energia, la concentrazione e l’attenzione, contrastando il classico calo generalizzato che caratterizza il tardo pomeriggio. Inoltre, si assumono più sostanze nutritive, poiché si corre meno il rischio di rimpinzarsi di calorie vuote.
Ogni volta che potete, scegliete dei prodotti a base di cereali integrali invece che quelli raffinati. Provate ad esempio l’orzo o il farro al posto del riso bianco, mangiate pane integrale invece di quello bianco. I cibi integrali soddisfano meglio sia l’appetito che il gusto, grazie alle fibre. I cibi ricchi di fibra possono proteggerci da malattie cardiache, diabete e in alcuni casi persino dal rischio di tumori al seno, al pancreas ed al colon. Contengono inoltre minerali in tracce di solito assenti nei cibi raffinati. Nel riso bianco, per esempio, la quantità di fibre è molto inferiore all’integrale, che ha anche una maggior percentuale di olii (indicati in numerosi studi come regolatori del colesterolo LDL), la maggior parte delle vitamine e minerali come magnesio, fosforo e potassio. Mezza porzione di integrale contiene quasi 3,5 grammi di fibre, il riso bianco non arriva a uno.
Passate gradualmente da latte, yogurt e formaggi interi alle versioni più magre. Se l’ultima volta che ci avete provato siete rimasti insoddisfatti dal gusto, provateci ancora. I prodotti caseari si rinnovano continuamente. 120gr di normale formaggio in fiocchi contengono circa 120 calorie, contro le 100 della versione al 2% e le 80 della versione senza grassi. Controllate bene le etichette. Si riduce drasticamente il consumo di grassi saturi, quelli che fanno aumentare il rischio di malattie cardiache. Gli esperti consigliano di limitare il consumo di grassi saturi a non oltre il 10% delle calorie giornaliere totali, pari a circa 22gr di grassi al giorno in una dieta di circa 2.000 calorie.
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어둠 속에서 나를 밀어내는 무언가가 있는 것처럼!
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Jinyi 대위는 Fang Jifan이 Mao Ji에게 Mao Ji 씨를 부르는 것을 듣고 당황하지 않을 수 없었습니다.
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Hongzhi 황제는 약간 혼란스러워 Fang Jifan을 본 후 Xiao Jing을 다시 보았습니다.
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그는 “가서 장 여왕이 쉬도록 도와주세요. “라고 말하는 것을 잊지 않았습니다.
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그러나 Liu Jian의 말은 중간에 끝났지 만 계속할 수 없었습니다.
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그는 마음속으로 중얼거렸다. 이것이 정말 신의 축복인가, 조상들은 덕이 있는가?
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Fang Jifan은 미소를 지으며 Deng Jian에게 말했습니다. “작은 Deng Deng …”
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그리고 손을 등 뒤로 돌리고 조용히 말했다. “화뚜오로우?”
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물론… 이것만으로는 Zhao Yi가 뉴스의 정확성을 확신할 수 없습니다.
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왜냐하면…그는 그의 손목이 전혀 움직일 수 없다는 것을 알았기 때문입니다.
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누군가 낚아채러 왔으니 무슨 말이 필요하겠는가, 물론 나는 그들의 요구에 부응하기 위해 최선을 다했다.
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Xiao Jing은 몸을 떨었습니다. “닝… 킹 닝…”
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이 천의 색상은 매우 밝으며… 패턴이 매우 만족스럽습니다.
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このテーマについての深い洞察がとても気に入りました。良い仕事を続けてください。
donmhomes.com
この記事の内容にはいつも感銘を受けます。素晴らしいです！
qiyezp.com
그래서 그들은 모두 그에게 자리를 내주고 동정심 어린 눈으로 그를 바라보았다.
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오랫동안 생각한 끝에 홍치 황제의 마음에 수많은 생각이 번쩍였다.
Outstanding feature
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実践的な知識が満載で、非常に価値のある記事でした。
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그래서 시선에서 감상의 색을 드러냈다.
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이것은 Yang Ya를 꾸짖는 것이 아니라 모두를 꾸짖는 것입니다.
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모두 단절되었고 방귀종파만 있어 나약한 조상을 과시하고 있다.
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実用性抜群の内容で、毎回学ぶことが多いです。
qiyezp.com
그러나 Liu Jian과 다른 사람들은 Hongzhi 황제를 찾지 않았습니다.
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sandyterrace.com
Yang Zhong은 서둘러 말했습니다. “황제 전하와 Fang Jifan입니다 …”
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このブログは本当に私の心に響きます。いつもありがとうございます。
thewiin.com
Fang Jifan은 할 말이 없었고 “장관이 여기 있습니다. “라고 설명하고 변호하지 않았습니다.
sandyterrace.com
이제 그는 Liang Jing이 자신을 암살하려는 이유에 대해 신경을 쓸 수 없었고 다른 어떤 것도 신경 쓸 수 없었습니다.
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이처럼 막대한 부는 결코 한 사람이 혼자 먹을 수 있는 것이 아닙니다.