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[title] => Mnogi je vole, ali osim što deblja, svakodnevna konzumacija brze hrane ima više negativnih učinaka na vaše zdravlje
[alias] => mnogi-je-vole-ali-osim-sto-deblja-svakodnevna-konzumacija-brze-hrane-ima-vise-negativnih-ucinaka-na-vase-zdravlje
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Čini se da je brza hrana na svakom uglu, a mnogi ljudi vole brze, jednostavne i često jeftine dostupne opcije. Međutim, redovito naručivanje visokokalorične brze hrane možda se ne čini kao najzdraviji izbor.
U nastavku su neke od nuspojava redovitog konzumiranja brze hrane. To ne znači da se povremeno i u malim porcijama brze hrane ne može uklopiti u vaš plan zdrave prehrane, piše klix.ba.
Možete se udebljati
Ako pogledate opcije u restoranu brze hrane, hamburger, pomfrit i sok mogu dodati do najmanje 1000 kalorija ili više u jednom obroku. To je osobito istinito ako odaberete mekše hamburgere, veći krumpirići i običnu gaziranu vodu. Unos puno više kalorija nego što je vašem tijelu potrebno na dnevnoj bazi tijekom vremena može dovesti do debljanja.
Konzumirat ćete manje vlakana
Ako većinu vaših obroka dolazite s ulice, vjerojatno je da vaš unos vlakana ne zadovoljava preporučene smjernice. Relativno niska dostupnost cjelovitih žitarica, orašastih plodova, sjemenki i proizvoda na većini jelovnika brze hrane čini izazovom ne samo zadovoljavanje potreba za vlaknima, već i uključivanje širokog spektra fitonutrijenata u vašu prehranu.
Prehrana s malo vlakana može imati posljedice za vaš gastrointestinalni sustav, uključujući stvari poput zatvora, a također nećete imati koristi od uključivanja dovoljno vlakana u svoju prehranu, poput smanjenog rizika od raka debelog crijeva i potencijalnog snižavanja kolesterola u krvi.
Rizik od povećanja kolesterola
Jedan od problema većine restorana brze hrane je količina zasićenih masti koja se dodaje svakom obroku. Na temelju dijete od 2000 kalorija, maksimalna granica za zasićene masti je 22 grama dnevno. Lako možete pojesti 75 posto ili više svog unosa zasićenih masti u jednom obroku brze hrane, au nekim slučajevima možete pojesti 100 do 150 posto preporučenog dnevnog maksimuma za zasićene masti.
Dobro je utvrđeno da je visok unos zasićenih masti povezan s povećanim LDL (ili lošim) kolesterolom, a smjernice o prehrani 2020-2025 ne preporučuju da više od 10 posto ukupnih kalorija dolazi iz zasićenih masti iz tog razloga.
Možete povećati rizik od dijabetesa
Objavljena istraživanja pokazala su da je konzumiranje brze hrane više od dva puta tjedno povezano s većim rizikom od dijabetesa tipa 2, metaboličkog sindroma i smrti od koronarne bolesti srca. Ako imate preddijabetes, brza hrana vam neće pružiti uravnoteženu prehranu koja vam je potrebna - što uključuje punjenje pola tanjura povrćem, češći odabir cjelovitih žitarica i jedenje nemasnih proteina - osim ako posjećujete vrlo specifične objekte.
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Čini se da je brza hrana na svakom uglu, a mnogi ljudi vole brze, jednostavne i često jeftine dostupne opcije. Međutim, redovito naručivanje visokokalorične brze hrane možda se ne čini kao najzdraviji izbor.
U nastavku su neke od nuspojava redovitog konzumiranja brze hrane. To ne znači da se povremeno i u malim porcijama brze hrane ne može uklopiti u vaš plan zdrave prehrane, piše klix.ba.
Možete se udebljati
Ako pogledate opcije u restoranu brze hrane, hamburger, pomfrit i sok mogu dodati do najmanje 1000 kalorija ili više u jednom obroku. To je osobito istinito ako odaberete mekše hamburgere, veći krumpirići i običnu gaziranu vodu. Unos puno više kalorija nego što je vašem tijelu potrebno na dnevnoj bazi tijekom vremena može dovesti do debljanja.
Konzumirat ćete manje vlakana
Ako većinu vaših obroka dolazite s ulice, vjerojatno je da vaš unos vlakana ne zadovoljava preporučene smjernice. Relativno niska dostupnost cjelovitih žitarica, orašastih plodova, sjemenki i proizvoda na većini jelovnika brze hrane čini izazovom ne samo zadovoljavanje potreba za vlaknima, već i uključivanje širokog spektra fitonutrijenata u vašu prehranu.
Prehrana s malo vlakana može imati posljedice za vaš gastrointestinalni sustav, uključujući stvari poput zatvora, a također nećete imati koristi od uključivanja dovoljno vlakana u svoju prehranu, poput smanjenog rizika od raka debelog crijeva i potencijalnog snižavanja kolesterola u krvi.
Rizik od povećanja kolesterola
Jedan od problema većine restorana brze hrane je količina zasićenih masti koja se dodaje svakom obroku. Na temelju dijete od 2000 kalorija, maksimalna granica za zasićene masti je 22 grama dnevno. Lako možete pojesti 75 posto ili više svog unosa zasićenih masti u jednom obroku brze hrane, au nekim slučajevima možete pojesti 100 do 150 posto preporučenog dnevnog maksimuma za zasićene masti.
Dobro je utvrđeno da je visok unos zasićenih masti povezan s povećanim LDL (ili lošim) kolesterolom, a smjernice o prehrani 2020-2025 ne preporučuju da više od 10 posto ukupnih kalorija dolazi iz zasićenih masti iz tog razloga.
Možete povećati rizik od dijabetesa
Objavljena istraživanja pokazala su da je konzumiranje brze hrane više od dva puta tjedno povezano s većim rizikom od dijabetesa tipa 2, metaboličkog sindroma i smrti od koronarne bolesti srca. Ako imate preddijabetes, brza hrana vam neće pružiti uravnoteženu prehranu koja vam je potrebna - što uključuje punjenje pola tanjura povrćem, češći odabir cjelovitih žitarica i jedenje nemasnih proteina - osim ako posjećujete vrlo specifične objekte.
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12. svibanj 2024 03:17
