Dietetyk Wrocław

Jedzenie, a cellulit. Co jeść, aby go zwalczyć?

Żadna z nas nie chce go widzieć na oczy. A mowa tu o cellulicie. W walce z nim należy podjąć działania na wielu płaszczyznach. Nie tylko ważne jest intensywne nawadnianie. Oprócz tego konieczne jest wdrożenie odpowiedniej pielęgnacji, diety oraz ćwiczeń.

Dziś skupimy się na tych żywieniowych czynnikach, które pomogą Ci od środka zdobyć piękną, równomierną i gładką skórę. Odpowiednia dieta sprawi, że cellulit zniknie szybciej. Czas poznać sposób na pozbycie się bezwzględnego i okrutnego cellulitu.

Skąd bierze się cellulit?

Na powstanie cellulitu ma wpływ niewłaściwa dieta, niska aktywność fizyczna oraz zaburzenia hormonalne. W organizmie kobiety co miesiąc odgrywa się gra hormonów związanych z miesiączkowaniem. W pierwszej połowie cyklu  poziom estrogenów się podwyższa, co sprzyja odkładaniu się tkanki tłuszczowej pod skórą oraz zwiększaniu przenikania płynów fizjologicznych do przestrzeni międzykomórkowych. Efektem jest powstanie obrzęków, które po miesiączce ustępują. Problem pojawia się, gdy poziom estrogenów jest stale podwyższony (przez zaburzenia hormonalne), wtedy obrzęki nie znikają oraz prowadzą do powstania zaburzeń strukturalnych skóry.

 

Błędy dietetyczne odgrywają znaczącą rolę w powstawaniu cellulitu. Dieta o wysokiej zawartości węglowodanów prostych, nasyconych kwasów tłuszczowych oraz tłuszczów trans, znajdujących się w produktach wysoko przetworzonych, nasila pojawienie się cellulitu. Ponadto, nieprawidłowy sposób żywienia sprzyja powstawaniu otyłości, cukrzycy, zaburzeń gospodarki węglowodanowej oraz hormonalnej. Z wiekiem skóra staje się mniej elastyczna, przez co powstają liczne grudki oraz nierówności. Najbardziej narażone na cellulit jesteśmy w okresie dojrzewania, podczas ciąży oraz menopauzy.

 

Zwykle cellulit kojarzy nam się z osobami z nadwagą, ale również szczupłe kobiety są na niego narażone. Walka z nim nie należy do najprostszych. Na szczęście są sposoby, które pomogą nam ograniczyć jego rozprzestrzenianie.

Zasady diety antycellulitowej

Sposób żywienia jest kluczowym elementem wspomagającym walkę nie tylko z cellulitem, ale również z otyłością i nadwagą. Od diety zależy kondycja naszej skóry i naszego ciała. Zmiana nawyków nie należy do najprostszych. Jednak pamiętaj, jeżeli wytrwasz w swoich postanowieniach to zauważysz zaskakujące efekty i zmiany w swojej sylwetce znacznie szybciej.

  • Zacznijmy od podstawowej zasady, którą jest spożywanie 3-5 zbilansowanych i zdrowych posiłków dziennie. Należy spożywać je regularnie co 3-4 godziny, a osoby z insulinoopornością co 5 h – 3 posiłki bez podjadania. W każdym posiłku powinna znaleźć się solidna porcja warzyw a gdy masz insulinooporność lub cukrzycę typu 2 także białko.
  • Zarówno przed, jak i po posiłku staraj się wypijać szklankę wody. Nie powinniśmy zapominać również o wypijaniu jej pomiędzy posiłkami. Zamiast zwykłej wody możesz przygotować sobie domową lemoniadę z dodatkiem cytryny, mięty czy lekką herbatkę ziołową.
  • Kolejną złotą zasadą jest unikanie wysoko przetworzonej żywności. Jak przy każdej innej diecie, czy to antycellulitowa, czy redukcyjna, czy przy chorobie wrzodowej, staraj się jej unikać. Taka żywność źle wpływa na nasz organizm na wielu płaszczyznach, w tym na wygląd naszej skóry. Oprócz tego żywność przetworzona jest zwykle źródłem pustych kalorii, bez cennych wartości odżywczych.
  • Na diecie unikaj spożywania czerwonego mięsa, zastąp je chudym indykiem, kurczakiem, królikiem lub cielęciną. Ryby spożywaj 2-3 razy w tygodniu. Zwracaj uwagę na skład oraz pochodzenie kupowanych mięs, ryb oraz wędlin.
  • Przede wszystkim zrezygnuj z fast-foodów i słodyczy. Oprócz warzyw oraz chudego mięsa, na Twoim talerzu powinno znaleźć się źródło węglowodanów w postaci pełnoziarnistych produktów zbożowych.
  • Posiłki przygotowuj metodą pieczenia bez dodatku tłuszczu, w folii, w pergaminie, gotowania lub na parze. Unikaj smażenia, które czyni potrawę ciężkostrawną. Na diecie antycellulitowej zapomnij o tłuszczach zwierzęcych, które znajdują się w maśle, smalcu oraz boczku. Zamiast tego dodawaj do potraw oleje roślinne. Najlepiej, żeby były podawane na surowo. Gdy zadbasz o prawidłowe nawyki, zatroszczysz się również o swoją skórę i zdrowie.

TOP składniki, które pomogą Ci w walce z cellulitem

Jeżeli chcesz, aby Twoja dieta była skuteczna, powinnaś uwzględnić w niej następującą żywność:

  • Produkty bogate w cynk (kasza gryczana, ryby, nasiona słonecznika, pestki dyni, mięso),
  • Produkty bogate w antyoksydanty (aronia, owoc dzikiej róży, borówki amerykańskie, czarne porzeczki, marchew, szpinak, natka pietruszki),
  • Produkty bogate w potas (soja, groch, orzechy, banan, awokado, pasternak),
  • Pełnoziarniste produkty zbożowe (chleb graham, chleb żytni, kasza gryczana, kasza jęczmienna, płatki owsiane, płatki gryczane, płatki jaglane, makaron pełnoziarnisty, pieczywo chrupkie),
  • Buraki — zawierają likopen, witaminę A, C i E, które nasilają oczyszczanie organizmu oraz produkcję kolagenu,
  • Brokuły — są źródłem kwasu liponowego oraz witaminy C, które wspomaga redukcję cellulitu i stymulują tworzenie włókien kolagenowych,
  • Banany — są źródłem potasu, wspomaga pracę układu krwionośnego,
  • Szparagi — działają przeciwzapalnie, poprawiają krążenie,
  • Kiełki fasoli — są źródłem wapnia, magnezu i cynku,
  • Jajka — są źródłem lecytyny, która odpowiada za odbudowę komórek skóry,
  • Nasiona lnu — są bogate w ligninę, która wpływa korzystnie na poziom estrogenów (warto przyjmować 1 łyżkę lnu dziennie),
  • Kurkuma — wykazuje właściwości detoksykujące oraz zmniejszające obrzęki.

 

Są one źródłem cennych witamin oraz składników mineralnych, które powinny znaleźć się w Twojej diecie. Ponadto wiele z nich jest źródłem błonnika, który wspomaga pracę naszych jelit. Większa ilość pełnoziarnistych produktów zbożowych oraz warzyw w diecie zapewnia uczucie sytości na dłużej, dzięki czemu nie chodzimy głodni.

TOP napoje, które pomogą Ci w walce z cellulitem

  • Woda mineralna niegazowana (co najmniej 1,5 litra dziennie!)
  • Herbata zielona
  • Herbata z czarnego bzu
  • Herbata rumiankowa – Uwaga! Unikaj jej latem, ponieważ mogą wystąpić wtedy przebarwienia.
  • Soki warzywne

 

Dieta na cellulit - produkty zakazane

Przede wszystkim staraj się ograniczyć żywność przetworzoną. Zawiera ona zbędne substancje oraz konserwanty, które niekorzystnie wpływają na nasze zdrowie i skórę. Zwiększają ryzyko rozrostu tkanki tłuszczowej. Kiedy nie masz czasu na gotowanie i chcesz sięgnąć po gotowy produkt, to zamiast batona, zjedz owoc, jogurt czy bułkę grahamkę. Zwracaj uwagę na to, co jesz. Nawet gdy osiągniesz swój wymarzony efekt, staraj się trwać w zdrowych nawykach.

Cellulit kocha alkohol. Spożywanie w nadmiarze wysokoprocentowych napojów wpływa na nagromadzenie się w organizmie toksycznych związków, które spowalniają krążenie krwi i limfy. Prowadzi to do odwodnienia organizmu, które jak już wiemy, jest jedną z przyczyn powstania cellulitu. Spożywanie alkoholu wypłukuje z naszego organizmu cenne substancje — witaminy, składniki mineralne (m.in. witaminę A, C, wapń, cynk). Szczególnie groźne są dla nas wszelkie słodkie drinki. Staraj się ograniczyć alkohol do zbędnego minimum, a jak już to wybieraj tylko czyste alkohole np. czerwone wino wytrawne. I teraz najważniejsze! Badacze dowodzą, że napoje alkoholowe przyczyniają się do nieodwracalnego uszkodzenia komórek skóry.

Te produkty są przyjacielem cellulitu, ale nie koniecznie Twoim:

  • wysokoprzetworzone produkty,
  • potrawy ciężkostrawne,
  • żywność typu fast-food,
  • tłuste potrawy, smażone,
  • tłuste wędliny sklepowe oraz inne wyroby np. parówki, kabanosy,
  • czerwone mięso (wołowina i wieprzowina),
  • wyroby cukiernicze,
  • białe pieczywo, makaron z jasnej mąki,
  • tradycyjne dania mączne,
  • sól,
  • słodzone napoje gazowane,
  • alkohol,
  • cukier,
  • słone przekąski np. chipsy, paluszki, precelki.

 

Ciężko jest całkowicie wykluczyć sól z diety, szczególnie jeżeli jesteśmy do niego przyzwyczajeni. Musisz wiedzieć, że sól nie jest tylko przyprawą, którą dodajesz do dań w kuchni. Oprócz tego występuje ona jako dodatek do żywności. Znajdziesz ją w dużych ilościach w wędlinach, rybach wędzonych, serach, paluszkach, chipsach, gotowych daniach, a nawet w chlebie.

Pozbądź się soli ze swojej kuchni i zamień ją na zioła. Odpowiednia kompozycja przypraw ziołowych również sprawi, że nasza potrawa będzie pyszna. Możesz używać bazylii, kopru, oregano, imbiru, majeranku, które ponadto wykazują właściwości prozdrowotne.

Nieżywieniowe czynniki wspomagające walkę z cellulitem

Poza dietą zadbaj również o codzienną aktywność fizyczną. Na początek zacznij od spacerów, jazdy na rowerze czy pływania, które poprawią kondycję Twojej skóry i wzmocnią mięśnie. Nie musisz dźwigać ciężarów, ani wykonywać sportów wyczynowych, aby zauważyć efekty.

Wygospodaruj codziennie 30-45 minut na dowolną aktywność, która sprawi Ci przyjemność. Uwierz, że te pół godzinki jest warte tego, aby szybciej pozbyć się cellulitu, ujędrnić ciało i szybciej zrzucić zbędne kilogramy.

Podsumujmy

Odpowiednio dobrana i zbilansowana dieta będzie idealnym narzędziem do zmniejszenia cellulitu na naszej skórze. Na diecie antycellulitowej najważniejsze jest wykluczenie wysoko przetworzonych produktów oraz soli ze swojego jadłospisu.

Zamiast tego, należy wzbogacić dietę o warzywa, pełnoziarniste produkty zbożowe i oleje roślinne. Zmiany nie zawsze muszą być łatwe, ale przynoszą zaskakujące efekty. Lepsze samopoczucie, zdrowie, piękna skóra i zdrowy wygląd czekają na nas tuż za rogiem.

Aby zmaksymalizować efekt, warto również rozpocząć dowolną aktywność fizyczną w trakcie dnia, która sprawi nam przyjemność.

Literatura

1. Tomaszewicz V, Chrzanowska M, Klawe JJ., Wybrane składniki mineralne w żywności o istotnym znaczeniu dla terapii antycellulitowych, 2014 Początek formularza

2. Gałązka M., Galęba A., Nurein H., Cellulit jako problem medyczny i estetyczny – etiopatogeneza, objawy, diagnostyka i leczenie, Hygeia Public Health 2014, 49(3): 425-430

3. Włudyka B., Cellulit – problem nie zawsze kosmetyczny, str. 34-35: 2013

4. Ewa Kosowicz, Dieta antycellulitowa, 2015

5. Casademunt J., Naturalne sposoby zwalczania cellulitu, 2007

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  364. Хорошо, что автор обратил внимание на различные аспекты данной проблемы.

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  368. Я бы хотел отметить качество исследования, проведенного автором этой статьи. Он представил обширный объем информации, подкрепленный надежными источниками. Очевидно, что автор проявил большую ответственность в подготовке этой работы.

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