Nutrienti pentru slabit – Fat Loss Nutrients

RO → Lectia de nutritie🏆🤓 Acesti nutrienti nu numai ca te vor ajuta sa scapi de tesutul adipos, dar sunt si foarte importanti pentru corecta functionare a metabolismului pentru ca ajuta la secretia enzimelor si la reglarea hormonilor – 2 elemente cheie pentru un metabolism sanatos.

Sa nu te gandesti insa ca daca mananci si aceste alimente/nutrienti poti manca orice altceva iti doresti in orice cantitati si tot sa slabesti. Tot va trebui sa creezi un defici caloric pentru a slabi [Cum sa slabesti numarand caloriile]

 



 

Ideea este sa te asiguri ca, indiferent de ce dieta te decizi sa urmezi pentru a slabi, aceasta contine si urmatorii nutrienti esentiali pentru slabit:

  • vitamina B12
  • DHA/EPA (Omega 3 reprezinta acizi grasi esentiali sau grasimi polinesaturate, iar cei mai cunoscuti din aceasta categorie sunt acidul eiscosapentaenoic – EPA, acidul docosahexaenoic – DHA si acidul alfa-linoleic – ALA. Cum organismul nostru nu poate produce acizi grasi de Omega 3, implicit DHA și EPA, intra in responsabilitatea noastra de a ne asigura ca organismul nostru primeste cantitatea optima de Omega 3) sursa
  • Carnitina
  • Magneziu

🥗 Magneziul joaca un rol important in metabolismul grasimilor si pentru secretia de insulina, si, asa cum stii deja,  cand nivelul de insulina pe care-l secreta organismul este ridicat, arderea grasimilor este aproape inexistenta.

🐟 B12 – deficienta de vitamina B12 este asociata cu sindromul metabolic, rezistenta la insulina, acumularea de tesut adipos, o proasta metabolizare a grasimilor, cresterea inflamatiei in organism si stres oxidativ. Nota: sursele de vitamina B12 trebuie asociate cu surse pentru celelalte tipuri de vitamina B.

Surse de vitamina B12: carne de pui, peste, fructe de mare, oua, carne de vita, carne de porc, ficat, lapte, produse lactate.

🐄 Carnitina – amino acid care se gaseste in special in produsele de origine animala. Carnitina este responsabila pentru transportul grasimilor pana la mitocondria celulelor pentru ca aceasta grasime sa fie utilizata pentru a produce energie. Rolul principal al mitocondriilor este de a extrage energia din nutrienti pentru a produce adenozin trifosfat sau ATP, folosit de corpul nostru pentru a crea energia necesara unei intregi serii de procese celulare. sursa

🐟 Uleiul de peste (DHA/EPA) influenteaza functionarea metabolismului si sensibilitatea la insulina. Conform Jurnalului American de Nutritie Clinica, DHA poate opri cresterea celulelor tinere de grasime si chiar le poate distruge. Daca esti vegan/vegetarian o sursa buna de DHA sunt suplimentele pe baza de alge. 

✅ Acidul acetic: otetul este o forma diluata de acid acetic si daca este consumat in timpul mesei (1 lingura) ajuta la scaderea glicemiei din sange de dupa masa, iar un nivel echilibrat al glicemiei este esential pentru a reduce tesutul adipos

🍵 EGCG – epigalocatechin 3 galat (EGCG) este componenta esentiala din ceaiul verde care contine antioxidanti si creste temperatura corpului, ceea ce inseamna mai multe calorii arse si tesut adipos diminuat;

Aproximativ 30% din greutatea totala a frunzelor de ceai verde este reprezentata de antioxidanti. Mare parte din cantitatea de antioxidanti este constituita din compuşi numiţi catechine. Acesti compusi fac parte dintr-o categorie mai mare de substante benefice numite flavonoide.

Exista cinci tipuri principale de catechine:
– catechina;
– epicatechina (EC);
– epigalocatechina (EGC);
– epicatechin galat (ECG);
– epigalocatechin 3 galat (EGCG).

Desi toate catechinele au proprietati similare EGCG este cea mai puternica. sursa

Unele studii au aratat ca EGCG poate opri dezvoltarea celuleor adipoase noi.

 



 


ENG → Crash course time🏆🤓 These nutrients not only help reduce fat, some are crucial for allowing proper metabolic function. They aid in the creation of enzymes & in hormone function- 2 crucial elements for metabolism.

Don’t get it twisted. You can’t just eat these foods/nutrients to justify whatever diet you choose. You still have to create an energy deficit. The big picture also includes ensuring you aren’t low in essential fat-burning nutrients like B12, DHA/EPA, Carnitine, & Magnesium. I threw in the other 2 as bonus fat loss aids:



🥗 Magnesium plays important role in fat metabolism & insulin sensitivity. Any time insulin is elevated, fat burning practically non-existent. 

🐟 B12 – low levels associated w/ increased body fat, metabolic syndrome, insulin resistance, impaired fat metabolism, & increased inflammation, oxidative & corticosteroid stress. Note that it needs to be balanced with other B vitamins.

🐄 Carnitine – amino acid found in animal products; Responsible for getting fat into the mitochondria of a cell in order for it to be burned for energy. Also helps w/ insulin sensitivity.

🐟 Fish Oil (DHA/EPA) – Impacts insulin sensitivity & metabolism. DHA can stop growth of young fat cells & can actually cause them to die, according to the Journal of Nutrition. If you’re vegan, there are algae-based DHA supplements.

✅ Acetic Acid – Vinegar is a diluted form of acetic acid, & having 1 Tbsp with a meal has been shown to decrease post-meal blood sugar by 30%. Blood sugar control is crucial to lowering body fat.

🍵 EGCG – antioxidant found in green tea. Shown to increase thermogenesis (heat production), which means extra calories burned & use of stored fat. Some research even shows that EGCG can stop the growth of new fat cells. 

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🏆Crash course time🏆🤓 These nutrients not only help reduce fat, some are crucial for allowing proper metabolic function. They aid in the creation of enzymes & in hormone function- 2 crucial elements for metabolism. — Don’t get it twisted. You can’t just eat these foods/nutrients to justify whatever diet you choose. You still have to create an energy deficit. The big picture also includes ensuring you aren’t low in essential fat-burning nutrients like B12, DHA/EPA, Carnitine, & Magnesium. I threw in the other 2 as bonus fat loss aids: — 🥗Magnesium plays important role in fat metabolism & insulin sensitivity. Any time insulin is elevated, fat burning practically non-existent. — 🐟B12 – low levels associated w/ increased body fat, metabolic syndrome, insulin resistance, impaired fat metabolism, & increased inflammation, oxidative & corticosteroid stress. Note that it needs to be balanced with other B vitamins. — 🐄Carnitine – amino acid found in animal products; Responsible for getting fat into the mitochondria of a cell in order for it to be burned for energy. Also helps w/ insulin sensitivity. — 🐟Fish Oil (DHA/EPA) Impacts insulin sensitivity & metabolism. DHA can stop growth of young fat cells & can actually cause them to die, according to the Journal of Nutrition. If you’re vegan, there are algae-based DHA supplements. — ✅Acetic Acid Vinegar is a diluted form of acetic acid, & having 1 Tbsp with a meal has been shown to decrease post-meal blood sugar by 30%. Blood sugar control is crucial to lowering body fat. — 🍵EGCG – antioxidant found in green tea. Shown to increase thermogenesis (heat production), which means extra calories burned & use of stored fat. Some research even shows that EGCG can stop the growth of new fat cells. — #fatloss #transformation #nutrition #nutrients #iifym #fatlossjourney #weightlosshelp #weightloss #weightlosssuccess #weightlosssupport #weightlossjourney #losingweight #weightwatchers #weightlossmotivation #wellness #mindfuleating #functionalmedicine #wellbeing #foodasmedicine #fitspo #diet #paleofriendly #cleaneating #paleo #wholefoods #realfood #holistichealth #holisticnutrition #holistic #healthiswealth

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