Сайт о здоровом образе жизни и правильном питании
Ожирение или избыточный вес могут стать причиной многих заболеваний, в том числе и рака. Специалисты считают что основным признаком возникновения ожирения является гиподинамия и любовь к фастфудам.
По статистике больше половины населения России имеет избыточную массу тела, а процентов 30 — уже приобрели различные степени ожирения.
Предлагаю пройти тест Не грозит ли вам ожирение? По результатам которого можно судить о том правильно ли вы питаетесь или нет, не переусердствовали ли вы в своем рационе с жирами и что делать если у вас уже имеются лишние килограммы веса.
Ответьте на вопросы теста и выберите для себя подходящий вариант.
1.Присутствует ли в вашем рационе вегетарианская пища?
Да — 0 баллов;
Иногда — 1 балл;
Нет — 2 балла
2. Используете ли вы для приготовления жареных блюд сливочное масло?
Да — 2 балла;
Иногда - 1 балл;
Нет — 0 баллов
3. Нравятся ли вам овощные салаты с растительным маслом?
Да -2 балла;
Иногда — 1 балл;
Нет -0 баллов
4. Часто ли вы употребляете в пищу рыбу?
Да -0 баллов;
Иногда — 1 балл;
Нет - 2 балла
5. Вы едите по 300г риса каждый день?
Да - 0 баллов;
Иногда - 1 балл;
Нет — 2 балла
6. Пьете ли вы кофе без молока или сливок?
Да - 0 баллов;
Иногда — 1 балл;
Нет — 2балла
7. Едите ли вы жареную птицу с кожей?
Да — 2 балла;
Иногда - 1 балл;
Нет — 0 баллов
8. Всегда ли вы едите мясо с овощами и зеленью?
Да — 0 баллов;
Иногда — 1 балл;
Нет — 2 балла
9. Вы едите гамбургеры и чизбургеры?
Да - 2 балла;
Иногда - 1 балл;
Нет -0 баллов
10. Можете ли вы есть борщ без сметаны?
Да — 0 баллов;
Иногда - 1 балл;
Нет — 2 балла
11. Едите ли вы по утрам овсянку или хлопья?
Да — 0баллов;
Иногда — 1 балл;
Нет — 2 балла
12. Пьете ли вы бификефир или «живые» йогурты?
Да — 0 баллов;
Иногда - 1 балл;
Нет — 2 балла
13. Употребляете ли вы в пищу соленья и маринады?
Да - 2 балла;
Иногда - 1 балл;
Нет — 0 баллов
14. Вы можете кушать клубнику без сливок или сметаны?
Да — 0 баллов;
Иногда - 1 балл;
Нет - 2 балла
15. Любите ли вы восточную кухню (индийскую, китайскую, японскую)?
Да — 2 балла;
Иногда - 1 балл;
Нет - 0 баллов
16. Вы употребляете в пищу маргарин или комбижир?
Да — 2 балла;
Иногда — 1 балл;
Нет — 0 баллов
17. Вы предпочитаете жирные сыры?
Да — 2 балла;
Иногда - 1 балл;
Нет — 0 балл
18. Часто ли вы едите мясные бульоны?
Да - 2 балла;
Иногда - 1 балл;
Нет -0 баллов
19. Вы можете обходиться без чипсов и картошки?
Да — 0 баллов;
Иногда - 1 балл;
Нет - 2 балла
20. Вы любите сладкое?
Да — 2 балла;
Иногда - 1 балл;
нет — 0 баллов
21. Вы часто едите сало или бекон?
Да - 2 балла;
Иногда — 1 балл;
Нет — 0 баллов
Сложите все баллы и сравните полученный результат.
Если вы набрали от 0 до 13 баллов, то содержание жиров в вашем рационе питания в норме. Вы предпочитаете полезные, в основном растительные жиры. Ваш рацион питания соответствует норме и вы не нуждаетесь в каких-либо диетах. Ваш вес, скорее всего соответствует норме. Однако не забывайте включать в свой режим дня утреннюю гимнастику, легкие оздоровительные пробежки, контрастный душ, самомассаж, а также полноценный активный отдых на природе.
Если вы набрали от 14 до 28 баллов, то в вашем рационе превышено содержание вредных жиров. Вам следует добавить к питанию долю рыбных продуктов, а также уменьшить количество солений и маринадов, заменив их листовой зеленью (салат, петрушка, укроп, кинза, базилик). Ваш вес несколько превышает нормуи у вас начальная стадия ожирения. Необходимо начать заниматься своим здоровьем и питанием, а также начать делать гимнастику от ожирения.
Если вы набрали от 29 до 42 баллов, то , к сожалению, вы употребляете слишком много вредных жиров и сладкого. Вам рекомендуется резко уменьшить долю сладкого и ввести в свой рацион питания больше свежих овощей и фруктов, а также морепродуктов и заменить обычный хлеб на хле из муки грубого помола с отрубями. Вам нужно начать питаться дробно, т.е. принимать пищу 5-6раз в день, но небольшими порциями. Рекомендуется вам также перед едой кушать по 3 столовые свекольного жмыха (натертая на мелкой терке или перемолотая через мясорубку свекла, из которой полностью выжат сок). Если у вас есть возможность, то посетите диетолога для консультации. Ну а если нет такой возможности, то вам следует самостоятельно контролировать свой рацион и перейти на низкокалорийным режим питания. Для этого вы должны:
1. Исключить полностью из своего рациона сахар, конфеты, пирожные, торты, печенье в которых нет полезных веществ, и которые способствуют появлению излишков жира.
2. Ограничьте или откажитесь совсем от сливочного масла, сливок, сметаны, жирных майонезов и молока, мучных изделий, каш и картошки.
3. Резко сократите количество соли. В сутки вы должны съедать не более 4-5 г соли. Соль задерживает жидкость в организме и способствует накоплению жиров.
4. Откажитесь от алкогольных напитков или резко сократите их применение. В алкоголе содержится довольно большое количество калорий.
5. Увеличьте употребление свежих овощей и фруктов, растительного нерафинированного масла( лучше оливкового), а также ешьте хлеб из муки грубого помола с добавлением отрубей.
6. Кушайте не по расписанию, а только тогда, когда вас начинает мучить чувство голода.
7. Ужинать надо не позднее 19 часов. На ночь можно выпить стакан 1% кефира или съесть яблоко или огурец.
Хорошо помогают при ожирении настои целебных трав.
Рецепт №1.
Взять 40 г коры крушины и по 15г листьев мяты,корня одуванчика и семян петрушки. Залить все это 2 стаканами кипятка, накрыть крышкой и настаивать 2 часа. Затем процедить и хранить в холодильнике. Пить по 0.5 стакана утром натощак. Курс 3-4 недели, а затем перерыв на 10 дней.
Рецепт №2.
Взять 80г листьев ежевики и по 10 г березовых листьев и мать и мачехи. Все перемешать и готовить отвар из расчета по отношению к воде 1:10 (на 1 часть травы — 10 частей воды). Готовый отвар хранить в холодильнике. Употреблять по 1 стакану 2 раза в день — утром перед завтраком и перед обедом. Курс 3-4 недели, а затем перерыв 10 дней.
Рецепт №3.
Взять в равных пропорциях цветки ромашки аптечной, березовые почки, траву зверобоя и бессмертника и все перемешать. 2 столовые ложки сбора трав залить 1 .5 стаканом кипятка, настоять 15 минут, процедить и пить по 1 стакану утром и вечером после еды. Причем после вечернего приема отвара рекомендуется больше ничего не есть и не пить до утра.
Рецепт №4.
2 столовые ложки тертого корня сельдерея залить 1 л кипятка, закрыть крышкой, укутать и настоять 4 часа. Затем процедить и принимать по 0.5 стакана 3-4 раза в день после еды. Курс 14 дней пить, затем 10 дней перерыв, затем еще 14 дней пить. Потом перерыв 1 месяц и можно повторить еще раз курс. Этот отвар очень хорошо улучшает обмен веществ , что способствует похудению.
Надеюсь, что данные советы будут вам полезны и вы сделаете правильные выводы после прохождения теста Не грозит ли вам ожирение.
Желаю удачи! И будьте всегда здоровы!
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50 золотых правил здорового питания
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Мне не грозит ожирение.
Отличная статья, развернутая, с рекомендациями. Очень понравилась статья. Хех 20 балов — пошел делать зарядку).
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