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Daftar 5 Makanan yang Membuat Anda Gemuk & Tidak Gemuk – Buku Diet Skip to content
Macam-macam makanan yang membuat kita gemuk dan makanan yang tidak membuat kita gemuk. Peneliti Harvard mengidentifikasi makanan yang menambah berat badan dari waktu ke waktu, dan makanan yang kurang atau tidak menambah berat badan.
Menghindari penambahan berat badan seiring bertambahnya usia bukanlah hal yang mustahil. Jika anda ingin seperti mereka yang melewati ulang tahun tanpa mengeluarkan sepeser uang pun, dokter Harvard mempunyai tips untuk anda. Dan tips itu tentunya lebih baik dari kata-kata ini : “Kurangi Makan, Perbanyak Latihan “. Buka juga : 5 Makanan yang Bisa Membuat Badan Cepat Langsing
Mengurangi asupan makanan tertentu, tidur 6 hingga 8 jam setiap malam, berolahraga dan kurangi menonton TV. Hal itu dapat menaikkan berat badan yang lebih sedikit dari waktu ke waktu. Artinya berat badan anda hanya naik meskipun hanya sedikit.
Selain itu, mereka juga menemukan lima makanan yang erat dengan penambahan berat badan dan lima makanan lainnya hanya menambah sedikit berat badan atau kurang dari rata-rata.
”Pesannya di sini adalah jenis dan kualitas makanan dan minuman yang dimakan seseorang sangat penting,” kata peneliti Dariush Mozaffarian, MD, DrPH, profesor kedokteran dan epidemiologi di Harvard School of Public Health, Brigham and Women’s Hospital dan Harvard Sekolah medis.
Penelitian baru menunjukkan “Bagaimana faktor gaya hidup seperti, diet, dan aktivitas yang terkait dengan penambahan berat badan dalam waktu jangka panjang.” Studi tersebut muncul di New England Journal of Medicine.
Menghindari Penambahan Berat Badan Para peneliti ingin fokus pada apa yang menyebabkan kenaikan berat badan jangka panjang dan mengapa rata-rata orang dewasa bertambah sekitar satu pon setahun. Mereka melacak 120.000 partisipan dalam tiga studi, Nurses ‘Health Study, Nurses’ Health Study II, dan Health Professionals Follow-up Study. Setiap empat tahun, mereka mengevaluasi hubungan antara perubahan kebiasaan gaya hidup, dan berat badan. Buka juga : 9 Makanan ini Tidak Bikin Gemuk Lho, Walaupun Dimakan Banyak
Kebanyakan, peserta studi memperoleh rata-rata 3,35 pound setiap periode empat tahun. Bertambah hingga hampir 17 pon setelah 20 tahun. Usia rata-rata pria dan wanita yang berpartisipasi dalam 3 studi itu adalah 37, 50, dan 52 tahun.
5 Makanan yang Membuat Anda Gemuk dan Tidak Gemuk Ketika para peneliti melihat lebih dekat, mereka menemukan lima makanan yang terkait dengan kenaikan berat badan terbesar selama periode penelitian:
Keripik kentang Kentang lainnya Minuman yang dimaniskan dengan gula Daging merah yang belum diolah Daging olahan Selain menemukan beberapa makanan yang dapat meningkatkan berat badan, mereka juga menemukan lima makanan terkait dengan penurunan berat badan dan bahkan penurunan berat badan : Buka Juga : 8 Buah yang Dapat Menurunkan Berat Badan dengan Cepat
Sayuran Biji-bijian utuh Buah-buahan Gila Yogurt Uraian Hasil Penelitian “Ada perbedaan besar dalam penambahan berat badan selama empat tahun berdasarkan apa yang dilakukan orang,” katanya. “Jumlah lemak dalam makanan tampaknya tidak terlalu terkait dengan penambahan berat badan.” Misalnya, tidak ada perbedaan yang terlihat di antara susu rendah lemak atau susu skim dengan susu tanpa lemak.
Sebaliknya, kita harus fokus pada kualitas makanan. Dalam hal ini bukan hanya kalori total, jumlah gram lemak, atau jumlah gram karbohidrat. Hal itu sangat penting dalam menghindari penambahan berat badan, katanya.
Mereka menulis: “Ketidakseimbangan energi sekitar 50 hingga 100 kilokalori per hari cukup untuk menyebabkan kenaikan berat badan bertahap seperti yang terlihat pada kebanyakan orang.” Buka Juga : 11 Buah yang Bagus, Cocok untuk Diet (Mudah Didapatkan)
Yogurt mungkin merupakan daftar makanan yang dikaitkan dengan penurunan berat badan yang lebih rendah, kata Mozaffarian. Para peneliti tidak yakin mengapa. Mereka mengutip beberapa penelitian lain yang menemukan bahwa perubahan bakteri usus dari makan yogurt dapat membantu mengontrol berat badan. Atau mereka yang mengonsumsi yogurt bisa saja memiliki kebiasaan sehat lainnya.
Perubahan pola makan memiliki kaitan terkuat dengan penambahan berat badan. Namun, para peneliti juga menemukan bahwa mereka yang tidur 6 sampai 8 jam tiap malam memperoleh hasil kurang daripada mereka yang tidur tidak sampai 6 atau lebih dari 8 jam. Peningkatan berat badan juga dapat disebabkan oleh lamanya menonton televisi dan aktivitas fisik sehari-hari.
”Perbedaan kecil dapat bertambah seiringnya waktu,” kata Mozaffarian. Ia melihat itu sebagai ”bahaya sekaligus peluang”. “Jika Anda tidak memperhatikan, berat badan bisa naik dengan cepat, jika Anda benar-benar memperhatikan, beberapa perubahan bisa bermanfaat,” katanya.
Dia tidak menyarankan untuk sepenuhnya menghindari makanan yang terkait dengan penambahan berat badan. “Jika seseorang ingin makan beberapa makanan yang dapat menambah berat badan itu tidak masalah, selama mereka juga makan makanan lain yang tidak menambah berat badan, berolahraga, dan tidak banyak menonton TV, itu mungkin Oke, “katanya.
Menghindari Penambahan Berat Badan Dengan Usia Studi ini memberikan beberapa dukungan yang baik untuk faktor-faktor yang diasumsikan para ahli terkait dengan penambahan berat badan, kata Connie Diekman, RD, direktur nutrisi Universitas Washington di St. Louis. Dia meninjau penelitian tersebut, akan tetapi tidak terlibat di dalamnya. Buka Juga : 9 Makanan Diet Untuk Penderita Diabetes yang Aman
Diekman mengatakan bahwa di antara temuan yang paling menarik ialah semakin rendah asupan buah, sayur, biji-bijian, kacang-kacangan, dan yogurt, semakin signifikan kenaikan berat badan. Hasil itu sesuai dengan rekomendasi Dietary Guidelines untuk menggeser asupan makanan lebih banyak, makanlah makanan yang mengandung nabati.
Penemuan penting lainnya, adalah “pergeseran asupan kalori sedikitnya 50 sampai 100 kalori sehari. Mungkin hanya diperlukan untuk menambah atau menurunkan berat badan.” katanya kepada WebMD.
Kesimpulan Makanan yang Membuat Gemuk dan Tidak Gemuk “Saya akan mendorong konsumen untuk memikirkan satu porsi yang dapat kita kurangi setiap hari, atau berjalan kaki 10 menit tiap harinya. Langkah-langkah kecil ini dapat menjadi langkah-langkah yang Anda butuhkan untuk membuat lebih banyak perubahan untuk mencapainya, dan pertahankan berat badan yang lebih sehat.