10 způsobů, jak zhubnout, aniž byste se vzdali sýra
Chcete-li zhubnout, nemusíte se vzdávat sýra. Existuje mnoho způsobů, jak dosáhnout svého cíle a ztratit přebytečné kilogramy, aniž byste museli vyloučit sýr z vaší stravy.
S dodržováním těchto tipů můžete úspěšně zhubnout a stále si užívat svůj oblíbený sýr. Nezapomeňte však přizpůsobit tyto rady svým individuálním potřebám a konzultovat případné změny stravy se svým odborníkem na výživu.
[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]
Není žádným tajemstvím, že Američané milují sýr. Ve skutečnosti, podle nedávného průzkumu provedeného společností Wakefield Research mezi 1 000 dospělými v USA, 96 % Američanů jí sýr. Třetina z nich přitom uvádí, že sýr jí v průměru třikrát denně. Všechna tato konzumace sýrů může vysvětlovat, proč tři ze čtyř dospělých Američanů mají nadváhu nebo jsou obézní.. Pokud jste však na cestě za hubnutím, ale nedokážete si představit život bez této smetanové, slané sýrové dobroty, máme pro vás dobrou zprávu. Mluvili jsme s Tristou Bestovou, RD, registrovaný dietolog s Balance One Supplements, která se s vámi podělí o své nejlepší zasvěcené tipy, jak zhubnout, aniž byste se museli vzdát sýra.
Těšte se, protože nebudete muset ukončit vášnivý milostný vztah se sýrem! Jde jen o to, abyste jedli chytře, když se rozhodnete si ho dopřát. Čtěte dál a dozvíte se o 10 způsobech, jak zhubnout, aniž byste se museli vzdát sýra. A až dočtete, nenechte si ujít 5 „sýrů“ z obchodů s potravinami, které ve skutečnosti sýry nejsou.
Vyberte si nízkotučné sýry, které jsou stejně syté, ale mají méně kalorií. Myslete na lehkou mozzarellu, čedar se sníženým obsahem tuku nebo ricottu z odtučněného mléka, abyste si dopřáli požitek bez pocitu viny. Tyto varianty si zachovávají lahodnou chuť, kterou máte rádi, a zároveň jsou šetrnější k vašemu pasu.
Vyberte si nízkotučné nebo nízkotučné verze svých oblíbených sýrů
„Tyto možnosti mají méně kalorií a nasycených tuků, což z nich činí zdravější volbu pro regulaci hmotnosti.“
Vychutnávat si sýr neznamená přehánět to
Držte se střídmých porcí, abyste si vychutnali jeho chuť a přitom nesabotovali své úsilí o hubnutí. Možná budete překvapeni, jak uspokojivá může být malá porce sýra ve spojení s dalšími výživnými potravinami.
„Sýr může mít vysoký obsah kalorií, proto si dávejte pozor na své porce. Odměřte si přiměřenou velikost porce a vyhněte se bezmyšlenkovitému mlsání velkého množství,“ říká Best.
Vyvažujte konzumaci sýra potravinami bohatými na vlákninu, jako jsou celozrnné výrobky, ovoce a zelenina.
Díky vláknině se budete cítit sytí a spokojení, což zabrání přetížení sýrem. Vychutnejte si lahodnou kombinaci sýra a jablek nebo posypte sýrem vydatný salát z quinoy, který bude plnohodnotným a sytým jídlem.
Best nám říká: „Kombinujte sýr s potravinami bohatými na vlákninu, jako jsou celozrnné krekry, zelenina nebo ovoce. Vláknina vám pomůže cítit se plnější a zabrání přejídání.“
Použijte sýry s výraznější chutí,
jako je feta nebo modrý sýr, a posuňte svou sýrovou hru na vyšší úroveň. Díky jejich výrazným chutím můžete použít méně sýrů a přesto získat sýrový punc. Například zvažte, zda si na oblíbenou zapečenou zeleninu nenasypete trochu kozího sýra, abyste zvýšili její chuť bez nadbytečných kalorií.
„Sýry s výraznější chutí, jako je feta, parmezán nebo zrající čedar, mají v menším množství hodně chuti,“ říká Best. „I tak si vychutnáte jejich chuť, aniž byste jich spotřebovali velké množství.“
Sýr přidávejte spíše jako chutnou přílohu než jako hlavní náplň
Posypte si salát nebo těstoviny parmazánem, abyste je nádherně zakončili. Použití sýra jako akcentu vám dodá stejnou chuť, po které toužíte, aniž byste svůj pokrm zahltili zbytečnými kaloriemi.
„Místo toho, aby byl sýr hlavní složkou pokrmu, použijte ho jako přílohu, která dodá chuť, aniž by přidala příliš mnoho kalorií,“ říká Best.
Když mlsáte sýr, dělejte to s rozmyslem
Posaďte se, vychutnejte si každé sousto a skutečně si vychutnejte jeho chuť. Rozumné stravování může zabránit přejídání a snížit příjem kalorií. Vytvořte si například sýrový talíř s různými strukturami a chutěmi.
Best nám říká: „Pokud milujete sýr jako svačinu, vychutnávejte si ho s rozmyslem. Soustřeďte se na chuť a texturu, abyste si plně vychutnali každé sousto, což může pomoci zabránit přejídání.“
Vyberte si sýry s vysokým obsahem bílkovin, jako je tvaroh nebo parmazán, které dodají tělu energii a udrží hlad na uzdě. Nejenže vám tyto sýry dodají důležité živiny, ale také vám pomohou cítit se sytí a méně pravděpodobně sáhnete po nezdravých svačinách.
„Vybírejte si sýry s vyšším obsahem bílkovin, jako je například sýr cottage nebo mozzarella, které podpoří pocit sytosti a udrží vás déle syté,“ radí Best.
Vychutnejte si sýr jako součást vyvážené stravy,
která zahrnuje dostatek ovoce, zeleniny, libových bílkovin a zdravých tuků. „Dbejte na to, aby byl váš celkový jídelníček vyvážený a obsahoval různé výživné potraviny,“ uvádí Best. „Nespoléhejte se pouze na sýr jako zdroj bílkovin, ale zařaďte do svých jídel libové bílkoviny, ovoce, zeleninu a celozrnné výrobky.“
Vyhýbejte se sýrem obohaceným taveným potravinám,
jako jsou sýrové snacky nebo mražené pizzy. Tavené sýrové výrobky často obsahují přidané cukry, nezdravé tuky a konzervační látky, které mohou zničit vaše cíle v oblasti hubnutí.
„Buďte opatrní u tavených potravin, které obsahují sýr,“ varuje Best. „Ty často obsahují přidané tuky a sodík, což může způsobit přibývání na váze,“ říká Best.
Plánujte si příjem sýra během dne s rozmyslem a zvažte, jak zapadá do vašich zdravotních a výživových cílů. Vědomě si vybírejte, kdy a jak sýr zařadíte do jídel a svačin, a zajistěte, aby byl v souladu s vaší strategií hubnutí.
„Namísto náhodné konzumace sýra během dne si naplánujte, kdy a kolik sýra sníte. Záměrná konzumace sýra vám pomůže efektivněji řídit příjem kalorií,“ říká Best.
FAQs o hubnutí bez zanechání sýra
1. Je možné zhubnout a stále jíst sýr?
Ano, je možné zhubnout i při konzumaci sýra. Důležité je dodržovat míru a vybírat sýry s nižším obsahem tuku.
2. Jak si vybrat vhodný sýr při hubnutí?
Při výběru sýra se doporučuje preferovat odrůdy s nižším obsahem tuku, jako například tvaroh, cottage či tvrdé sýry s nízkým obsahem tuku.
3. Jaké jsou nejlepší metody hubnutí při konzumaci sýra?
Mezi nejúčinnější metody hubnutí při konzumaci sýra patří vyvážená strava, omezování příjmu kalorií, pravidelný pohyb a kombinace sýra s dalšími zdravými potravinami.
4. Můžu konzumovat sýr i ve večerních hodinách a přesto zhubnout?
Večerní konzumace sýra není doporučována, protože tělo během spánku příliš nevyužívá energii. Je vhodnější sýr jíst v průběhu dne, kdy se více pohybujete.
5. Co když chci jíst sýr větší množství?
Pokud si přejete jíst větší množství sýra, doporučuje se zvolit odrůdu s nižším obsahem tuku nebo upravit zbytek stravy tak, aby byl váš celkový příjem kalorií vyvážený.
6. Je lepší konzumovat sýr samotný nebo ho kombinovat s dalšími potravinami?
Je vhodné kombinovat sýr s dalšími potravinami, jako jsou například zelenina, celozrnné pečivo či maso, abyste získali vyváženou stravu.
7. Jak často bych měl(a) jíst sýr při hubnutí?
Frekvence konzumace sýra závisí na individuálních potřebách a cílech při hubnutí. Doporučuje se dodržovat správnou míru a konzumovat sýr jako součást vyváženého jídelníčku.
8. Jaký má sýr vliv na hladinu cholesterolu?
Sýry s vyšším obsahem tuku mohou mít vliv na hladinu cholesterolu v krvi. Je proto vhodné preferovat sýry s nižším obsahem tuku při snižování cholesterolu.
9. Existují zvláštní diety zaměřené na hubnutí s konzumací sýra?
Některé diety, jako například ketogenní či vlákninová dieta, se mohou orientovat na hubnutí s podporou konzumace sýra. Nicméně vždy je důležité konzultovat takové plány s odborníky.
10. Jaký je ideální příjem sýra během dne?
Ideální příjem sýra během dne závisí na vašich individuálních potřebách a energetickém výdeji. Doporučuje se konzumovat sýr jako součást vyváženého jídelníčku a dbát na správnou míru.
[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]
Podívejte se, jak funguje dieta:
Díky, že jste dočetli až sem. Doufám, že se článek aspoň trošku líbil a přečtete si i některé další články na našem webu.
Kategorie – hubnutí a zdravý životní styl
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