Jsou jablka dobrá na hubnutí?
Navzdory některým pověstem jsou jablka skutečně výborným společníkem v procesu hubnutí. Jejich bohatý obsah vlákniny pomáhá udržovat pocit sytosti a potlačuje přílišné chuťové obžerství mezi jídly. Jablka jsou také nízkokalorickou potravinou, přitom jsou plná živin jako vitamíny, minerály a antioxidanty.
Dietologové souhlasí s tím, že jablka mohou být součástí zdravé stravy, která podporuje hubnutí. Mají nízký glykemický index, což znamená, že nezpůsobují prudké výkyvy hladiny cukru v krvi. Vyvážená konzumace jablek spolu s dalšími zdravými potravinami a fyzickou aktivitou je klíčem k úspěšnému hubnutí.
[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]
Když otevřete jakoukoli aplikaci sociálních médií, narazíte na řadu tipů na hubnutí a diet, které slibují výsledky hubnutí. Při takovém množství informací je snadné zapomenout, že některé každodenní potraviny mohou dodat objem vašim jídlům a svačinám, aniž by přidávaly mnoho kalorií a pomohly vám dosáhnout zdravé hmotnosti.
Jablka jsou vynikající volbou pro zdravou redukční dietu. Toto sladké a trpké ovoce je cenově výhodné, pohodlné a plné živin. Zjistěte, proč mohou mít jablka výhodu, pokud jde o hubnutí, s přispěním dvou registrovaných dietologů.
Pomáhá jíst jablka zhubnout?
Stejně jako všechny potraviny, ani jablka sama o sobě nepodporují hubnutí, ale když je přidáte k různým výživným potravinám, mohou vám pomoci zhubnout. Chcete-li zhubnout, musíte spotřebovat méně kalorií, než vydáte. Jak již bylo řečeno, jablka mají mnoho vlastností, které z nich dělají potravinu vhodnou pro hubnutí. Pojďme se na ně podívat!
Nízký obsah kalorií
Jablka pomáhají při hubnutí, protože mají přirozeně nízký obsah kalorií. V závislosti na velikosti poskytují jablka 80 až 130 kalorií na jeden plod. Přírodní cukry v jablkách mohou také pomoci udržet chuť na sladké na uzdě, podle Melissa Mitri, M.S., RDN., autorka článků o výživě a majitelka společnosti Melissa Mitri Nutrition.
Vysoký obsah vlákniny
Jak bylo uvedeno výše, hlavním mechanismem při hubnutí je snížení příjmu kalorií. Potraviny, které obsahují vlákninu, vám mohou pomoci jíst méně, protože vás zasytí.
Jablka jsou jednou z těchto potravin, které podporují plnost. Podle USDA, jedno jablko obsahuje 4 až 5 gramů vlákniny, což představuje asi 12 až 16 % doporučené denní dávky vlákniny. Mitri dodává: „[Apples] jsou neuvěřitelně sytá a mohla by pomoci omezit pocit hladu, což usnadňuje udržení kalorického deficitu při hubnutí.“ Podle článku z roku 2019 v časopise The Journal of Nutrition, výzkum ukázal, že vláknina podporuje hubnutí a dodržování diet.
Nízkoglykemické potraviny
Glykemický index, systém relativního hodnocení, měří, jak rychle a jak moc cukry v určitých potravinách zvyšují hladinu cukru v krvi. Podle Americké diabetologické asociace, patří jablka mezi potraviny s nízkým glykemickým indexem, který se v závislosti na odrůdě pohybuje mezi 34 a 38, což znamená, že po jejich konzumaci nedochází k výrazným výkyvům hladiny cukru v krvi. Navíc strava složená z nízkoglykemických potravin může obsahovat více výživných potravin, jako jsou celozrnné výrobky, ovoce a zelenina, o nichž je známo, že podporují trvalé hubnutí.
Vysoký obsah tekutin
Jablka jsou tak šťavnatá díky vysokému obsahu vody, která tvoří 85 až 86 % jejich hmotnosti. Spolu s vlákninou vás vlhkost v jablkách zasytí a hydratuje, což pomáhá zmírnit chuť k jídlu.
Bohaté na antioxidanty
Jedním z důvodů, proč můžete přibírat na váze, může být zvýšený zánět v těle, který vyvolává další fyziologické účinky, jako je inzulínová rezistence, změny metabolismu a další. Konzumace protizánětlivých potravin, jako jsou jablka, by vám mohla pomoci snížit chronický zánět, což by vám mohlo pomoci snížit přidanou hmotnost.
Jablka mají protizánětlivé účinky díky svým antioxidačním živinám. Přehled z roku 2022 v časopise Journal of Inflammation Research naznačuje, že kvercetin, druh antioxidačního flavonoidu (rostlinného barviva), který se nachází v jablkách, může mít protizánětlivé vlastnosti, které brání vzniku inzulínové rezistence a rozvoji aterosklerózy. Další studie publikovaná ve stejném roce v časopise Potraviny naznačuje, že flavonoidy lze nalézt také ve slupce některých druhů jablek, například jablka odrůdy Fuji.
Pohodlná svačina
Jablka jsou rychlé a pohodlné občerstvení, které musíte žvýkat a polykat, abyste mohli plně naslouchat signálům plnosti. A díky výše uvedeným výhodám vás mohou udržet mezi jídly a zabránit přejídání.
Další výhody jablek
Kromě toho, že jsou jablka skvělým ovocem, které můžete jíst při hubnutí, mohou mít i další zdravotní výhody, jako jsou:
- Chrání vaše srdce
- Zlepšete zdraví mozku
- Snižte riziko cukrovky 2. typu
- Boj proti rakovině
Jak si pochutnat na jablkách a zároveň si udržet zdravou váhu
Jablka obsahují prospěšné živiny, které vaše tělo potřebuje, ale samotná konzumace tohoto ovoce nepomůže podpořit hubnutí. Konzumace široké škály potravin, které zahrnují výživné sacharidy, bílkoviny a nenasycené tuky, by spíše mohla podpořit udržení zdravé hmotnosti.
Zde je několik tipů, jak si můžete vychutnat jablka samostatně jako svačinu nebo je kombinovat s potravinami vhodnými pro hubnutí:
Často kladené otázky
Spalují jablka břišní tuk?
Jablka sice mohou podpořit hubnutí, ale břišní tuk přímo nespalují. Nejlepším způsobem, jak redukovat jakýkoli tělesný tuk, je být ve stavu nedostatku kalorií. K tomu může dojít snížením kalorického příjmu nebo zvýšením fyzické aktivity nebo obojím.
Jaké ovoce je nejlepší na hubnutí?
Všechny druhy ovoce mohou být součástí vyváženého jídelníčku, protože obsahují přirozeně se vyskytující cukry, které pomáhají snižovat chuť na sladké a vysoce kalorické potraviny. Kromě jablek jsou skvělým ovocem pro hubnutí také bobuloviny, jako jsou borůvky, ostružiny a maliny, a to díky nízkému obsahu cukru, vysokému obsahu vlákniny a antioxidantů.
Kolik jablek denně potřebujete, abyste zhubli?
Neexistuje žádné konkrétní množství jablek, které je třeba denně zhubnout. Nicméně konzumace jednoho nebo dvou jablek denně spolu s vyváženou stravou vám může pomoci zhubnout.
Závěr
Jablka mohou podpořit hubnutí z několika důvodů: mají nízký obsah kalorií, jsou bohatá na antioxidanty, obsahují vlákninu a jsou přirozeně sladká, což podporuje pocit sytosti a pomáhá zahnat chuť na sladké. Jablka sama o sobě hubnutí nedosáhnou, ale můžete svůj cíl podpořit jejich kombinací se zdravou a vyváženou stravou. Mezi další faktory životního stylu, které pomáhají podpořit hubnutí, patří zapojení do cvičení, zvládání stresu a kvalitní spánek a získání podpory při překonávání některých systematických překážek, jako je například nedostatek potravin. Doporučujeme vám poradit se s registrovaným dietologem, který vám pomůže zdravě dosáhnout vašich cílů v oblasti hubnutí a udržet si nadváhu.
Časté otázky (FAQ)
Jsou jablka dobrá na hubnutí?
Ano, jablka jsou skvělým zdrojem vlákniny a obsahují přibližně 85 % vody. Tyto vlastnosti pomáhají při hubnutí, protože vláknina způsobuje pocit sytosti a voda podporuje hydrataci a pocit nasycení. Jablka také obsahují malé množství kalorií, což z nich dělá vhodnou a zdravou volbu pro hubnutí.
Co říká dietolog?
Dietologové obecně doporučují konzumovat jablka jako součást vyvážené stravy při snaze zhubnout. Jablka mají nízký obsah tuku a sodíku, jsou bohatá na vitamíny, minerály a antioxidanty, které přispívají k dobrému zdravotnímu stavu. Nicméně, dietologové také zdůrazňují, že samotné jablko samo o sobě není zázračným řešením pro hubnutí, ale spíše součástí celkově zdravého životního stylu a vyvážené stravy.
[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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