뱃살 관리 식습관 6 6 diet tips to lose belly fat
source modelhealthperformance
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뱃살은 여러 가지 질병의 원인이 되지만 뱃살을 빼기는 생각보다 쉽지 않다.
중년 직장인 가운데 뱃살을 ‘소장’하지 않은 이들이 드물 정도인데, 독하게 마음먹고 꽤 장기간 혹독하게 운동해야 뱃살을 떠나보낼 수 있다.
인도의 건강 정보 포털 더헬스사이트가 위장병 전문가이자 미국 워싱턴의 여성 소화기 센터 설립자인 로빈 처트 칸예 제안하는 뱃살 대처법 6가지를 소개했다.
소금을 많이 먹으면 몸이 붓는다. 하루에 1500mg이 적당하다.
2. 섬유질 음식을 많이 먹으라 섬유질이 많은 음식은 체형을 유지하는 데 매우 효과적이다. 섬유질은 포만감을 줘 소식에도 도움을 준다. 오렌지, 버섯, 라즈베리, 브로콜리, 양배추 등이 좋다.
3. 칼슘이 풍부한 음식을 먹으라 칼슘은 불필요한 수분을 배출시켜준다. 바나나나 감자처럼 칼슘이 풍부한 음식은 허리 사이즈를 줄여주는 데 도움이 된다.
4. 물을 충분히 마시라 물은 섬유질이 제 역할을 하도록 돕는다. 물을 적게 먹으면 나트륨과 칼슘 수치가 나빠진다.
5. 소화가 잘 되는 음식을 먹으라 설탕이나 지방이 많은 음식은 소화가 잘 안된다. 통곡식이나 찐 야채는 소화 기능 증진에 좋다.
6. 인공 감미료를 멀리하라 인공감미료는 체내에서 완전히 분해되지 않는다. 대장에 있는 박테리아가 이를 발효시킬 때 가스가 나와 장이 팽창하게 된다. 소비톨, 만니톨, 자일리톨 등과 같은 첨가제가 있는 제품은 피하라.
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6 diet tips to lose belly fat
A bloated stomach can invite many health-related problems. Cutting down on salt intake and focusing on a potassium-rich fibre diet can help in getting a flat stomach, says an expert.
A new book by Robynne Chutkan, a gastroenterologist and founder of the Digestive Centre for Women in Washington D.C., suggests that women have a tendency to bloat more than men mainly because they have longer intestines. Here are some more reasons for bloating that you probably didn’t know about.
Chutkan says that there are major differences between the male and female digestive tracts. So, to shrink the stomach size, a few precautions must be taken, reports femalefirst.co.uk.
Cut down salt:
Too much salt in the diet contributes to edema and bloating. Stick to the recommended 1500 mg of salt intake a day. Don’t put salt on the table to add to your dinner and limit the amount whilst cooking. Avoiding ready meals is a must too as these are laden with salt for flavour. You can read more about how you can reduce your salt intake and control your BP.
Eat more fibre:
Eating a combination of soluble and insoluble fibre is an effective way to stay fit and avoid the bloated feeling that comes with constipation. Foods that are rich in fibre include oranges, mushrooms, raspberries, broccoli and cabbage. Here is a weight loss diet by an expert dietician that you can use.
Focus on potassium-rich foods:
As sodium makes body retain water, potassium helps it to get rid of excess water. Eating potassium-rich foods like bananas and sweet potatoes can help minimise your middle waist. But make sure to exercise right as these can be fattening too.
Stay hydrated:
Drinking enough water ensures that fibre can do its job to ease constipation too. Not drinking enough water can also aggravate your sodium and potassium levels. Read more about what makes water so important for your body.
Avoid digestive stress:
Stay away from foods that are difficult to digest like sugary or fatty foods. Focus instead on simple meals which are made with whole foods and steamed vegetables to heal the digestive system.
Ditch artificial sweeteners:
Found in flavoured water, diet, low-carbs and sugar-free foods, artificial sweeteners aren’t completely digested by body. Bacteria in the large intestine tend to ferment them, causing gas and bloating. Always check food labels to avoid sorbitol, mannitol, xylitol and lacitol. Read more about how you can beat sugar cravings and also about some sugary products that you should avoid for your health’s sake.
Source: IANS
http://www.thehealthsite.com/fitness/6-diet-tips-to-lose-belly-fat/
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