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Friday, 2 October 2009 at 20:22

Five Stealth Forces in Weight Loss ,,, ألمحافظة على وزن متوازن
The field of weight loss is like the ancient fable about the blind men and the elephant. Each man investigates a different part of the animal and reports back, only to discover their findings are bafflingly incompatible.

The various findings by public-health experts, physicians, psychologists, geneticists, molecular biologists, and nutritionists are about as similar as an elephant's tusk is to its tail. Some say obesity is largely predetermined by our genes and biology; others attribute it to an overabundance of fries, soda, and screen-sucking; still others think we're fat because of viral infection, insulin, or the metabolic conditions we encountered in the womb. "Everyone subscribes to their own little theory," says Robert Berkowitz, medical director of the Center for Weight and Eating Disorders at the University of Pennsylvania School of Medicine.

But within this fractured tableau, a few patterns now stand out clearly. A consensus is emerging that the conventional wisdom—eat less, exercise more—is inadequate at best. A quick look at our collective waistline makes it painfully clear the old equation—calories in minus calories out equals weight change—is fundamentally flawed. Research shows not every calorie is created equal, and different bodies use calories in different ways. We're programmed to hang onto the fat we have, and some people are predisposed to create and carry more fat than others. Diet and exercise help, but in the end the solution will inevitably be more complicated than pushing away the plate and going for a walk. "It's not as simple as 'You're fat because you're lazy,'" says Nikhil Dhurandhar, an associate professor at Pennington Biomedical Research Center in Baton Rouge. "Willpower is not a prerogative of thin people. It's distributed equally."

Science may still be years away from giving us a miracle formula for fat-loss. Until then, it's up to us, one paunchy individual at a time, to shed our extra flab. It's easier said than done, especially since we may have been doing it wrong all this time. But the newest, most unexpected findings from the front lines of diet research may yet help tip the scales in your favor.

Evolution: Your body wants you to be fat

If you've ever tried to lose weight—be it 5 pounds or 50—you don't need to be told the human body resists weight change. We're each born with a predetermined set point—a weight range that typically spans about 10 to 20 pounds—and the further we push our weight away from it, the more intensely the body fights its way back. Hence the yo-yo effect: You diet and lose weight, only to gain it all back once you stop your diet. The culprit isn't lack of willpower, it's evolution.

The command center for the body's weight-management system resides in the hypothalamus—and it's calibrated to favor the preservation, rather than the elimination, of fat. That's accomplished through the hormone leptin, a crucial player in the brain's weight-management circuitry. Leptin is produced by the body's fat cells and signals the brain to regulate appetite and satiety—and, therefore, weight. If you lose body fat and leptin, it triggers hunger and the urge to eat; if you gain fat and increase leptin, you eat less. The more leptin your body produces, the leaner you tend to be; the less leptin you make, the higher your set point and the fatter you stay. Voilà, the secret to set-point maintenance.

But things don't always go according to plan. The regulatory system can go awry: Some people produce too little leptin; others become desensitized to it. And when obese people lose weight, their leptin levels plummet along with their metabolism. The body becomes more efficient at using fuel and conserving fat, which makes it tough to keep the weight off. Obese dieters' bodies go into a state of chronic hunger, a feeling Rudolph Leibel, an obesity researcher at Columbia University, compares to thirst. "Some people might be able to tolerate chronic thirst, but the majority couldn't stand it," says Leibel. "Is that a behavioral problem—a lack of willpower? I don't think so."

Then what is it? In short, DNA. How the body maintains its regulatory mechanism may be largely under the influence of genes. According to some researchers, 70 percent of variation in people's weight may come from defects on genes, and many of those genes act on a common hunger-satiety pathway in the hypothalamus. One such gene is the melanocortin 4 receptor (MC4R), which communicates with leptin and triggers a feeling of fullness. When MC4R malfunctions, it causes overeating and obesity in animals and humans. Researchers estimate 6 percent of obese children and adults can trace their condition to a genetic defect that interferes with MC4R. But genes aren't destiny. When MC4R is disabled in mice, it causes overeating and obesity—unless they're allowed to exercise early on. In the end, weight is the result of a subtle dance between genes and environment.
Exercise: Why the evening walk isn't enough

The government has long espoused moderate daily exercise—of the evening-walk or take-the-stairs variety—but that may not do much to budge the needle on the scale. A 150-pound person burns only 150 calories on a half-hour walk, the equivalent of two apples. It's good for the heart, less so for the gut.

"Radical changes are necessary," says Deirdre Barrett, a psychologist at Harvard Medical School and author of Waistland. "People don't lose weight by choosing the small fries or taking a little walk every other day." Barrett suggests taking a cue from the members of the National Weight Control Registry (NWCR), a self-selected group of more than 5,000 successful weight-losers who have shed an average of 66 pounds and kept it off 5.5 years. Some registry members lost weight using low-carb diets; some went low-fat; others eliminated refined foods. Some did it on their own; others relied on counseling. But when it came to keeping weight off over the long term, they had one thing in common: vigorous exercise for at least an hour most days of the week. Most also participated in at least one other activity or sport. "People in the NWCR exercise a lot," says Barrett. She estimates they burn an extra 2,800 calories a week.

That said, not everyone can lose 66 pounds and not everyone needs to. The goal shouldn't be getting thin, but getting healthy. It's enough to whittle your weight down to the low end of your set range, says Jeffrey Friedman, a geneticist at Rockefeller University. Losing even 10 pounds vastly decreases your risk of diabetes, heart disease, and high blood pressure. The point is to not give up just because you don't look like a swimsuit model. "We focus on appearance because that's what everyone notices," says Friedman. "If there were no stigma, we wouldn't be worried about an unachievable goal. We'd just be worried about our health."

The womb: Go ahead, blame your mother

The negotiation between your genes and the environment begins on day one. Your optimal weight, writ by genes, appears to get edited early on by conditions even before birth, inside the womb. If a woman has high blood-sugar levels while she's pregnant, her children are more likely to be overweight or obese, according to a study of almost 10,000 mother-child pairs.

Maternal diabetes may influence a child's obesity risk through a process called metabolic imprinting, says Teresa Hillier, an endocrinologist with Kaiser Permanente's Center for Health Research and the study's lead author. The mother's high blood sugar may mean the baby in the womb gets overfed, possibly pre-programming it for obesity. Even mothers whose blood sugar was at the upper end of the normal range had elevated risks of having overweight babies. The good news is that high blood sugar during pregnancy, known as gestational diabetes, is entirely avoidable: Children born to women who sought treatment for diabetes during pregnancy ended up no fatter than their peers.

The implication is clear: Weight may be established very early on, and obesity largely passed from mother to child. Numerous studies in both animals and humans have shown that a mother's obesity directly increases her child's risk for weight gain.

The best advice for moms-to-be: Get fit before you get pregnant. You'll reduce your risk of complications during pregnancy and increase your chances of having a normal-weight child. But if you think you're still at risk for gestational diabetes, make sure you get screened for hyperglycemia during pregnancy. If your blood sugar is high, talk to your doctor about treating it by modifying your diet and exercise. If that doesn't work, your doctor may prescribe insulin.

Insulin: The great diet bake-off

It's the $64,000 question: Which diets work? A yearlong government-funded study comparing Atkins, the Zone, Ornish, and LEARN (Lifestyle, Exercise, Attitudes, Relationships and Nutrition, based on the U.S. government's food pyramid) found all four work more or less, leading to short-term modest weight loss in overweight women. People on Atkins lost the most weight—an average of about 10 pounds—while participants on the other diets lost between 3.5 to 5.7 pounds on average.

Not exactly huge numbers. It got people wondering: Isn't there a better way to diet? Two months later, another study seemed to offer an answer. The paper compared two groups of adults: those who, after eating, secreted high levels of insulin, a hormone that sweeps blood sugar out of the bloodstream and promotes its storage as fat, and those who secreted less. Within each group, half were put on a low-fat diet and half on alow-glycemic-load diet.

Onaverage, thelow-insulin-secretinggroup fared the same on bothdiets, losing nearly 10poundsin thefirst6months—butthey gained about half of it back by the end of the 18-month study. The high-insulin group didn't do as well on the low-fat plan, losing about 4.5 pounds, and gaining back more than half by the end.

But the most successful were the high-insulin-secretors on the low-glycemic-load diet. They lost nearly 13 pounds and kept it off. Their diet was designed to mitigate swings in blood sugar by replacing easily digested simple carbs—white bread, potatoes, fruit juice, cookies, and other refined foods—with vegetables, low-sugar fruits, and legumes.

Why were they so successful? The hormone insulin, which is secreted by the pancreas, is like a natural appetite suppressant. It's released when blood sugar rises, and it signals the brain that it's time to stop eating. When blood sugar and insulin drop too quickly, the brain takes it as a signal that it's time to feed, and so people feel hungry again sooner after eating—leading to overeating and weight gain.

How does your own insulin response measure up? Only a blood test can tell you for sure, but in general, low-secretors tend to be pear-shaped, carrying excess fat around the hips; high-secretors are apple-shaped, storing flab around the midsection.

The study's authors say it's too soon to give specific diet advice based on their findings, but health experts agree that regardless of your body shape, you'd do well to reduce or eliminate simple sugars and refined foods, like cookies, candy, and sugary sodas. Don't eliminate carbs altogether—even low-glycemic-load dieters got 40 percent of their calories from carbohydrates. Just replace easily digestible carbs with complex ones like fibrous veggies and fruits, brown rice, and whole grains.
Germs: Is obesity contagious?

What if your fat is caused not by diet or genes, but by germs—say, a virus? It sounds like a sci-fi horror movie, but research suggests some dimension of the obesity epidemic may be attributable to infection by common viruses, says Dhurandhar.

The idea of "infectobesity" came to him 20 years ago when he was a young doctor treating obesity in Bombay. He discovered that a local avian virus, SMAM-1, caused chickens to die, sickened with organ damage but also, strangely, with lots of abdominal fat.

In experiments, Dhurandhar found that SMAM-1-infected chickens became obese on the same diet as uninfected ones, which stayed svelte. He also found that nearly 1 in 5 overweight humans in his Bombay clinic showed antibodies—proving prior infection—and that they were about 33 pounds heavier than those never exposed.

He later moved to the U.S. and onto a bona fide human virus, adenovirus 36 (AD-36). In the lab, every species of animal Dhurandhar infected with the virus became obese—chickens got fat, mice got fat, even rhesus monkeys at the zoo that picked up the virus from the environment suddenly gained 15 percent of their body weight after exposure.

The virus naturally infects 15 percent to 17 percent of the human population, says Dhurandhar, and is present in 30 percent of obese people—even nonobese people who have it have higher BMIs than their uninfected peers. "Even within that group, they were fatter," says Dhurandhar. "It could mean that's how they'll stay, or it could mean they were pre-obese."

For people who want to know whether they're infected, a Richmond, Virginia, company called Obetech offers an AD-36 antibody test. Although there's no way to rid your body of the virus, what the test can give you is a warning flag: If you find out you're infected, you can start eating healthfully and exercising now to try to stave off obesity later.

In his latest studies, Dhurandhar has isolated a gene that, when blocked from expressing itself, seems to turn off the virus's fattening power. Stem cells extracted from fat cells and then exposed to AD-36 reliably blossom into fat cells—but when stem cells are exposed to an AD-36 virus with the key gene inhibited, the stems cells don't differentiate. The gene appears to be necessary and sufficient to trigger AD-36-related obesity, and the goal is to use the research to create a sort of obesity vaccine.

Researchers have discovered 10 microbes so far that trigger obesity—seven of them viruses. It may be a long shot, but for people struggling desperately to be thin, even the possibility of an alternative cause of obesity offers some solace. "They feel better knowing there may be something beyond them that could be responsible," says Dhurandhar. "The thought that there could be something besides what they've heard all their lives—that they are greedy and lazy—helps."
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Do You Need to Lose Weight?
Being overweight or obese carries extra health risks.
If your BMI is above 25—classifying you as “overweight” or “obese”—it may be advisable to lose weight to reduce your health risks. Body mass index is a measure meant to reflect the amount of total body fat you may carry. The more extra body fat you have, especially around your waist, the higher your health risks for certain diseases may be.

Do you need to lose weight?

Whether you should lose weight depends on how at risk you are. Simply having a higher than normal BMI suggests that you are at risk of developing type 2 diabetes, high blood pressure and cardiovascular disease. Risks increase with waist sizes larger than 40 inches for men and 35 inches for women.

Your health risks are considered to be even higher if you have three or more of the following risk factors: cigarette smoking, hypertension or using blood pressure medications, abnormal cholesterol, impaired fasting blood glucose levels, a family history of coronary heart disease, and/or if you are 45 years or older (men) or 55 years or older (women). Your doctor may advise you to undergo cholesterol control and blood pressure management.

Weight loss may be one way to help lower blood pressure and to improve abnormal cholesterol levels.

Your risk of developing co-morbidities or other obesity-related conditions is considered to be very high if you already have established coronary heart disease or any other atherosclerotic diseases such as peripheral arterial disease, type 2 diabetes, and/or sleep apnea.

Even if you don't have any problems right now, if your BMI is in the “obese” range at 30 or above, your health risks may still be considered high if you aren’t physically active on a regular basis, or if you have high serum triglycerides (a component of a cholesterol blood test).

For any of these scenarios, it may also be advisable to lose weight to improve your health risks.

How losing weight can improve your health

If you are “overweight” or “obese” according to your BMI and you are over-fat, you are at increased risk of disease from high blood pressure, abnormal cholesterol, type 2 diabetes, cardiovascular disease, gallbladder disease, osteoarthritis, sleep apnea, and cancers of the breast, endometrium, prostate and colon. Losing weight can help improve some of your risk factors, which may decrease your risks of disease.

For example, losing weight can often lower blood pressure and improve cholesterol numbers. These improvements reduce the risk of illness such as cardiovascular disease, which is related to hypertension and abnormal cholesterol.

Sometimes a person who is extremely heavy wishes to lose 50 to 100 pounds or more. While such significant weight loss may bring a person closer to a normal body weight, it’s not always easy to lose that much weight. The good news is that you may not have to: Health improvements can be seen with just a little bit of weight loss. Losing just 5 to 10 percent of body weight has been shown to lead to lower blood glucose and improved cholesterol. So, a 250-pound person may hope to lose up to 100 pounds, but they can still become healthier by losing 13 to 25 pounds.
You can improve your health without losing weight

Although weight loss in an overweight or obese person often results in physiological improvements to health, you can also improve your health in ways that do not necessarily lead to weight loss. Both eating better and becoming more active in daily life can improve health risks.

For example, eating more healthfully can provide nutrients your body may be lacking, take away foods that may be negatively impacting your health, or add nutrients that may improve your metabolic profile. Eating more fruits and vegetables may lower your cancer risk because you are adding more fiber and nutrients such as vitamin C and vitamin K into your diet—substances associated with lower cancer rates.

Cutting out saturated animal fats such as red meat—and adding more healthful unsaturated fats from plant sources such as avocados, nuts and seeds, or oils like walnut oil and olive oil—can improve your cholesterol numbers and lower your risk of heart disease.

Incorporating more physical activity into your day by walking more, running or exercising to a fitness video can strengthen your heart and lungs and the efficiency of your energy metabolism. This can help lower your blood pressure, improve your HDL, or “good” cholesterol, and reduce your risks of type 2 diabetes and cardiovascular disease, even if you do not lose weight.

Easy steps to weight loss

Although there may be medical reasons why some people gain weight easily or find it difficult to lose weight, most people who are overweight simply consume more calories in food than they use. As a result, the extra calories get stored in the body as body fat. This is known as the energy balance equation—take in more energy than you burn and you gain weight; take in less energy (by eating less) than you use, or burn more energy (by moving more) than you take in, and you’ll lose weight.

Experts recommend that 500 to 1,000 calories per day be cut out through diet and/or used up through increased physical activity to cause a weight loss of one to two pounds per week.

It’s best to combine both approaches: eat fewer calories and become more active. You’ll feel less deprived if not all of your weight loss comes from cutting out calories. Plus, you will get health benefits from exercise regardless of weight loss. Adding exercise is a good long-term weight maintenance strategy because exercise can help you prevent the loss of muscle mass that often comes with dieting, and it can help prevent weight gain that usually occurs once you stop dieting
Burning more calories from physical activity

Walking for 30 minutes to one hour per day can use about 200 to 500 calories, depending on how fast you walk and how heavy you are. (Heavier people burn more calories per minute of exercise; walking faster also burns more calories, no matter what your weight is.) It is more important to do some type of exercise every day—even if it’s only a little bit—than to try to perform a mega-workout that you might only be able to fit in every few weeks.

Although moderate- to vigorous- exercise burns more calories in a shorter amount of time, it may not always be practical . You can still burn extra calories by simply increasing your everyday physical activity. Cleaning the house, doing yard work, parking the car farther away and walking the dog for longer periods can all contribute significantly to your daily calorie burn. Simply taking a few flights of stairs every day instead of an elevator or escalator could be enough to stop the gradual, creeping weight gain that many people experience with each passing year. Watching less TV and spending less time on the computer can help you burn more calories. That’s because you are more likely to become less sedentary and, by default, more active by cutting out couch-potato pastimes.

Cutting calories without effort

You don’t need to follow an extreme diet to lose weight. Cutting calories from what you eat can be easier than you might think. The key is to modify what you regularly eat so that you consistently lower your calorie intake. If you only eat ice cream once every two weeks, then giving up ice cream won’t have much of an effect. But if you eat two scoops of ice cream every night after dinner, simply choosing a fruit-only dessert instead could knock out 200 to 400 calories a day (depending on the size of your scoop and the flavor).

Look for simple ways to shave off calories. Do you drink one or more sodas or sweetened juice drinks or other beverages every day? Do you have a beer or glass of wine (or more) every evening? Simply substituting a lower-calorie—or no-calorie—beverage choice, such as water, could eliminate the need to diet at all! That’s because if you fill up on liquid calories, you can cut them out but still eat what you normally eat and lose weight.

Other easy ways to reduce calories are to eat smaller portions of what you normally eat, or to choose lower-calorie substitutions. So choose grilled over fried foods, and choose low-fat cheese or skim milk, for example.

What if you’re fit (and heavy), but not fat?

Even if your BMI is above 25, you may not need to lose weight because not everyone who is classified as “overweight” is actually over-fat.

BMI is not a highly accurate measure of fatness, since the formula only takes height and weight into account instead of offering an actual measure of how much body fat you have. Some muscular people can have lower levels of body fat but still weigh a lot. So people who are highly athletic, and therefore have more muscle mass, may creep into the “overweight” category—suggesting that their health risks are increased. In fact, because they are fit and not fat, they may have lower health risks than even a lighter-weight person who carries more body fat or a thinner person who is unfit.

So it may not be necessary or even advisable for you to lose weight if you are in the lower ranges of the overweight category. Other risk factors should be taken into account by your doctor before recommending weight loss.
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Eat and Think Your Way Thin Being Fit and Fat is Healthier Than Being Thin and Unfit.
While other fitness buffs are thinking about toned legs and arms, women doing this plan can revel in their own little secret: Not only will it give you a flat belly, but it'll boost your sex drive—in an hour. Studies show women's sexual satisfaction directly correlates to their exercise quotient.

"Working out boosts endorphins that get you in the mood," says Laura Berman, PhD, founder of the Berman Center, a sexual health clinic in Chicago. She teamed up with Prevention to devise this exclusive libido-boosting routine, based on her new book, The Passion Prescription.

Her Rx: daily Kegels, plus, on alternating days, five more sex-enhancing moves designed to target the pelvic floor and abs. "Increasing the circulation to the pelvic area is a key component of better sex," says Berman. Just be forewarned: The aphrodisiac effect of this plan might kick in immediately.

Pelvic Connecting Crunch

Works your Kegel muscles, transverse abdominals (deeper ab muscles), and inner and outer thighs.

"Combining abdominal and Kegel exercises allows you to squeeze your Kegel muscles in and up and in and back and even side to side—moves that will ultimately help you and your partner experience a broader range of sensations," explains Berman. To begin, lie back with knees bent, feet flat on floor. Place a pillow between knees and let hands rest at sides, palms down. Engage your Kegel muscles, focusing on squeezing them in, up, and back. Engage abs to lift head and shoulders several inches off floor. Hold for three deep breaths, expanding your stomach as you breathe in, contracting as you breathe out. Do 10 reps.

The (Private) Move You Need Daily: Kegels

Improves blood circulation to the genitals, which makes you more aroused; increases vaginal response and bladder control.

To locate your pelvic floor muscles, imagine trying to interrupt your urine stream. Slowly tighten and hold for 10 seconds; then relax for 10 seconds. Repeat 10 times. Next, try a quicker squeeze and release of the same muscles-a faster move that works different muscle fibers. Squeeze and release in rapid succession 10 times. Do one set of fast and one set of slow Kegels each day, working up to three sets of both daily.

The Windmill

Increases flexibility and works abs and thighs. You'll need a scarf or a band to assist with stretching. (Skip this exercise if you have sensitive hips or knees.)

Lying on back, bring right knee to chest and place scarf in middle of foot. Holding ends, extend right leg up toward ceiling. Squeeze pelvic floor muscles while lowering right leg out to side toward floor. Hold for 10 breaths, using inner and outer thighs and pelvic floor muscles to keep pelvis anchored on floor. Slowly return to start, then switch sides.

The Belly Dancer

This move starts with a set of Kegels to help you engage your pelvic floor and then works your butt and abs, giving you full range of motion in your pelvis.

Kneel so torso and lower legs form a right angle. (Place pillow under knees, if more comfortable.) Place hands on hips and do one set of Kegels, keeping butt relaxed. Next, squeeze butt muscles, tuck tailbone in underneath hips, and do Kegels while tilting pelvis forward. Relax rear and allow pelvis to move backward, letting rear come slightly up toward ceiling. Next, move pelvis side to side, engaging Kegel muscles and lower abs. (To move to the right, engage right side butt muscles as you do Kegels.)

Couples Straddle

Increases flexibility.

For this beginner partner move, sit on floor, facing each other, with legs open in straddle position and feet touching, knees and toes facing up. (If he's much taller, press your feet against his legs.) Grasp each other's forearms as you press backs of knees toward floor, lengthen spine, and breathe in and out while holding pose for 1 minute. (To further increase the stretch, scoot slowly toward your partner.

Nighttime Goddess

Teaches you to relax your pelvic floor, which helps with pain prevention and muscle control (you should be able to relax and tighten at will), and loosens your hips, which will give you more flexibility during sex.

Lie on back with knees bent, feet flat on floor, and arms overhead with elbows slightly bent and palms up. Open knees to sides and as they drift toward floor, bring soles of feet together. (If necessary, place a pillow beneath each knee for support. For a deeper stretch, bring feet in closer to groin.) Feel the release in your chest, hips, thighs, and pelvis as you take three deep breaths.

Get sweaty for better sex.

Forget dinner and a movie. Whether you bike, run, or play tennis, aerobic exercise is a great way for couples to connect, turn on—and get in shape. "Watching your partner get sweaty can ignite sparks," says Becky Jeffers, fitness director at the Berman Center in Chicago. Choose a cardiovascular activity you can do for at least a half-hour 3 to 5 days a week.

Studies show women's sexual satisfaction directly correlates to their exercise quotient.

"Working out boosts endorphins that get you in the mood," says Laura Berman, PhD, founder of the Berman Center, a sexual health clinic in Chicago. She teamed up with Prevention to devise this exclusive libido-boosting routine, based on her new book, The Passion Prescription.

Eat and Think Your Way Thin *• Bye, Bye Belly Fat *• Belly FLat .. Bye, Bye Belly Fat .. Five Stealth Forces in Weight Loss
What Makes a diet SuccessFuL ...?



ألمحافظة على وزن متوازن.... نصائح لهضم أفضل
لا شك أن الأكل فى حد ذاته متعة، لكن قد تتحول هذه المتعة إلى مشكلة صحية تؤرقنا إذا لم نحافظ على جهازنا الهضمى من أجل الحصول على أفضل هضم ممكن. .
المضغ السليم
هناك الكثير من الأشياء التى يمكنك القيام بها لضمان الهضم السليم. المضغ من أهم هذه الأشياء. اقضم قضمات صغيرة، امضغ الطعام جيداً وابلع ببطء. المضغ ليس مسئولاً عن تفتيت الطعام فقط، ولكنه أيضاً يعطى إشارات للجسم لكى يستعد لاستقبال هذا الطعام عن طريق إفراز العصارات الهضمية. المضغ يبطئ من تناولك للطعام، يقلل من كمية الهواء الذى تبتلعه، يجعلك أكثر وعياً بالإشارات التى تخبر معدتك بأنها على وشك الامتلاء، ويساعد على نزول قطع الطعام للمعدة بسهولة أكبر. إذا لم يتم مضغ الطعام جيداً، تبقى قطع الطعام كبيرة ولا تُهضم تماماً.
لا يعنى هذا فقط عدم امتصاص الجسم للعناصر الغذائية، لكن أيضاً الطعام المتبقى سيظل فى القولون مسبباً غازات وأعراض سوء الهضم.
الجمع بين الأطعمة المختلفة؟
إن فكرة الجمع بين أنواع معينة من الأطعمة لا تستخدم فقط للمساعدة على فقدان الوزن لكن أيضاً لكى تساعد على تخفيف مشاكل الهضم. مبدئياً، لا يجب الجمع فى نفس الوجبة بين الكربوهيدرات البسيطة (النشويات مثل الخبز، الأرز، البطاطس، والسكريات، بما فى ذلك الفواكه حيث أنها تحتوى على فركتوز) والكربوهيدرات المركبة أو البروتينات (اللحوم، منتجات الألبان، المكسرات). تناولى إما الكربوهيدرات البسيطة وحدها أو البروتينات وحدها، مع خضروات أو سلاطة لا تحتوى على نشويات.
تقوم نظرية الجمع بين أطعمة معينة على أساس أن مجموعات الطعام المختلفة تتطلب أوقات هضم مختلفة وإنزيمات هضم مختلفة. عند الجمع بين الكربوهيدرات البسيطة والبروتينات، يحدث تعارض فى استجابة الجسم ونتيجة ذلك أن أى من النوعين لا يتم هضمه جيداً. قد يؤدى هذا إلى عسر هضم، انتفاخ، غازات، تعب فى البطن، وعدم امتصاص جيد للعناصر الغذائية. أى أطعمة سريعة الهضم (مثل الأرز أو الخبز الأبيض) لن تستطيع ترك المعدة قبل أن تتركها الأطعمة بطيئة الهضم (مثل اللحوم) مما قد يستغرق 6 إلى 8 ساعات.
فى هذا الوقت، يبدأ الأرز أو الخبز الأبيض فى التحلل مما يؤدى إلى حدوث غازات، أحماض، وعسر هضم.
12 نصيحة لهضم صحى
• تناول إفطاراً جيداً لتبدأ عملية التمثيل الغذائى.
• تناول خمس وجبات صغيرة يومياً بدلاً من ثلاث وجبات كبيرة. إن ملء المعدة بكميات كبيرة من الطعام قد يؤدى إلى عسر هضم.
• ابق هادئ وفى وضع الجلوس لمدة 30 دقيقة بعد الأكل. التحرك الكثير بعد الأكل يؤدى إلى اضطراب أحماض المعدة.
• لا تنام ومعدتك ممتلئة حيث قد يؤدى هذا إلى حدوث انتفاخ. تناول عشاءك مبكراً واحرصى على أن يكون منخفض الدهون.
• استرخ وأنت تتناول الطعام. التوتر يؤدى إلى إفراز كميات زائدة من أحماض المعدة مما يعوق الأمعاء من امتصاص العناصر الغذائية بشكل جيد.
• تناول وجبات متوازنة تحتوى على كميات كبيرة من الفواكه والخضروات (5 حصص يومياً على الأقل). الفواكه والخضروات الطازجة الغير مطهية تحتوى على إنزيمات هضم تساعد على الهضم. ابدء الوجبة بالسلاطة لكى تضمن إفراز كمية كافية من أحماض المعدة. من علامات انخفاض الأحماض المعدية شعور بالامتلاء بعد الأكل، انتفاخ، غازات زائدة، عسر هضم، حساسية الطعام، وجود طعام غير مهضوم بالبراز، وتقشر/تكسير فى أظافر اليد.
• تناول أطعمة غنية بالألياف. الألياف تمتص الشوائب وتساعد على تكوين البراز بشكل يسمح بمرور أسهل وأسرع فى القولون. الأطعمة الغنية بالألياف تشمل أغلب الحبوب، الفواكه، والخضروات. من المصادر الجيدة للألياف: الفواكه المجففة (مثل التمر، التين، القراصية)، البقول، والشوفان.
• اشرب 8 – 10 أكواب ماء يومياً. يساعد الماء على تليين المجرى الهضمى، ينظف ويحفز الأمعاء، يخفف من السموم الموجودة بالطعام، ويساعد الجسم على التخلص من الفضلات بسرعة. اشرب كوب من الماء مع الوجبة، لكن تناول معظم كمية الماء فيما بين الوجبات على مدار اليوم. شرب كميات كبيرة من الماء أثناء الوجبات أو شرب مياه مثلجة أكثر من اللازم يمكن أن يعوق الهضم.
• الكافيين يمكن أن يؤدى إلى إفراز كميات زائدة من الأحماض، لذا يجب تجنبه. تناول الأعشاب المفيدة بدلاً منه.
• تجنبى الأطعمة المكررة أو المصنعة، المواد المضافة، والأطعمة الدسمة.
• تناول الحلويات بعد الوجبات مباشرةً يجعلها تبقى فى المعدة بدون هضم وتتخمر، كما أن الطعام الذى تناولته لتوك لن يهضم جيداً. إذا كنت ترغب فى تناول حلويات بعد الأكل، من الأفضل الانتظار لمدة ساعة على الأقل.
• الزبادى يحتوى على البكتيريا النافعة الهامة للجهاز الهضمى. قد تظهر مشاكل صحية إذا زادت كمية البكتيريا الضارة عن كمية البكتيريا النافعة فى القولون. تناول الزبادى يساعد على الحفاظ على مستوى البكتيريا متوازن. الزبادى يساعد بوجه خاص فى حالة الأمعاء المضطربة، الإسهال، الغازات، الانتفاخ، وكثرة الريح.
مشاكل الهضم الشائعة
• الحموضة تحدث عندما يصعد حمض المعدة إلى المرئ. يؤدى هذا عادةً إلى الشعور بحرقان فى الصدر، تجشؤ، أو طعم حمضى فى الفم. يمكن أن تنتج الحموضة أيضاً عن الاستلقاء على الظهر، الانحناء، ارتداء ملابس ضيقة، الإفراط فى الأكل، وتناول أطعمة معينة. تناول أطعمة صحية مثل الفواكه والخضروات، وتجنب القهوة، الأطعمة الدسمة، المقلية، والحارة. إذا كنت تعاني من حموضة فى الليل، حاول تناول عشائك قبل النوم بأربع ساعات على الأقل.
• الإمساك. يمكن تخفيفه بسهولة بتناول أطعمة غنية بالألياف وبشرب كميات كبيرة من السوائل. زيد تدريجياً كمية الألياف التى تتناولها على مدار عدة أسابيع. الزيادة المفاجئة فى تناول الألياف قد تسبب انتفاخ. الخضروات والفواكه – خاصةً التفاح، والمشمش المجفف – تساعد على منع الإمساك وتمنح الجسم سوائل.

• الريح والغازات تأتى من الهواء الذى نبتلعه أثناء الأكل أو من الأطعمة أو المشروبات التى تحتوى على هواء (مثل المشروبات الغازية). تحدث الغازات أيضاً نتيجة الأطعمة التى لم تهضم جيداً. لأن الألياف لا تهضم، فيمكن أن تسبب غازات إذا لم يتم تناول كمية كافية من السوائل. كلى واشرب ببطء، وامضغ جيداً. الحبهان، القرفة، والكراوية تساعد على الحماية والتخفيف من الريح بتدفئة وإراحة المجرى الهضمى. الزبادى أيضاً يفيد فى هذه الحالة.
• الإسهال والقئ. دليل على أن الجسم يحاول التخلص من مواد ضارة مثل المخدرات، بكتيريا، أو فيروس. احرص على تدفئة نفسك واشرب الكثير من السوائل لتجنب حدوث جفاف. الزنجبيل يمكن أن يساعد على الوقاية من وتخفيف الغثيان والتقلصات. الثوم، العسل، والتفاح علاج جيد للإسهال. الجرجير يمكن أن يحمى من معاودة الإسهال والقئ. يمكن أن يساعد الزبادى الأمعاء خلال مرحلة الشفاء.
• عسر الهضم له العديد من الأسباب بما فى ذلك الضغط العصبى والنفسى، الإفراط فى الأكل أو الأكل بسرعة، وتناول المأكولات الدسمة أو الحارة. قلل من الدهون التى تتناولها حيث أنها تجهد الجهاز الهضمى. من الأطعمة المفيدة لعسر الهضم، الجرجير لأنه يحفز إفراز العصارات الهضمية. يمكن أن يساعد الأناناس فى هضم البروتينات.
الشوفان يحتوى على مادة لزجة يمكن أن تساعد على إراحة المجرى الهضمى. الزنجبيل والقرفة لهما تأثير دافئ ويساعدان على تخفيف الألم. الإسباراجوس يمكن أن يساعد فى عسر الهضم عن طريق سرعة إفراغ المعدة. شرب النعناع يحفز الإفرازات المعدية. تناول فنجان نعناع قبل الأكل بنصف ساعة. مشروب الكاموميل يخفف من التهابات وتقلصات المعدة. اشرب فنجان كاموميل بين الوجبات.
أغلب المشاكل الصحية التى تظهر غالباً ما تكون بسبب الإفراط فى الأكل، تناول وجبات غير متوازنة، وقلة النوم. لا يجب الإفراط فى الأكل . فى أوقات الجوع، يخفض الجسم معدل تمثيله الغذائى ويستخدم مخزون الدهون الخاص به. أيضاً أغلب الناس يكونون أقل نشاطاً أثناء النهار، لذا فوجبة متوازنة بكميات أقل من المعتاد ستكون كافية.
• تناول كميات عادية من مجموعات الطعام الرئيسية. عندما تكون جائع فأنت تميل لتناول كمية أكبر من المطلوب. الإفراط فى الأكل قد يسبب عسر هضم ويجعلك تشعر بالإرهاق والخمول. إن احتياج الجسم الفورى هو الحصول على طاقة فى شكل سكريات مثل البلح والعصائر. العصير والشوربة يساعدان على إمداد الجسم بالسوائل ويحافظان على التوازن المائى والمعدنى فى الجسم. تناول فواكه بعد الوجبة، لكن لهضم أفضل، يفضل الانتظار لمدة ساعة على الأقل قبل تناولها.
• احرص على عدم تناول كمية كبيرة من الطعام قبل النوم لأن الجسم سيحتاج وقت لكى يهضم الطعام ويتعامل معه بدلاً من أن يأخذ قسطاً من الراحة. ، يفضل تناول الكربوهيدرات المركبة والبروتينات حيث أنها من الأطعمة بطيئة الهضم (بما فى ذلك الأطعمة الغنية بالألياف) و لكى يستمر الطعام لفترة أطول (8 ساعات تقريباً)، مما يقلل من شعورك بالجوع أثناء النهار. قلل من الأطعمة والمشروبات التى تحتوى على السكر لأن ذلك سيجعل الجسم يفرز كثير من الإنسولين مما يؤدى إلى انخفاض السكر فى الدم. من الأطعمة المناسبة للعشاء، الفول، البيض، الزبادى، البليلة، الشوفان، والخبز البنى أو الخبز البلدى.
• الكربوهيدرات المكررة أو الأطعمة سريعة الهضم مثل الأطعمة التى تحتوى على سكر ودقيق أبيض، تبقى فقط لمدة 3 أو 4 ساعات ومن الأفضل أن يتم تناولها لكى تعيد مستوى السكر فى الدم سريعاً إلى حالته الطبيعية.
• البلح من المصادر الممتازة للسكر، الألياف، والكربوهيدرات، وهو لذلك مناسب لتناوله عند كسر الصيام لأنه لا يؤدى إلى انخفاض مفاجئ فى ضغط الدم. البلح المجفف يحتوى على الصوديوم، الكالسيوم، الماغنيسيوم، الفوسفور، الحديد، النحاس، الكبريت، المنجنيز، السيليكون، والكلورين. البوتاسيوم أيضاً وهو ضرورى للحماية من الجفاف موجود بكميات كبيرة فى البلح. البلح الطازج يحتوى أيضاً على الثيامين، النياسين، الريبوفلافين، حمض الأسكوربيك، والبيتا كاروتين.
• أبعد بين الوجبات لكى تعطى فرصة للهضم الجيد.
• الأطعمة المحمرة والأطعمة الحارة وتلك التى تحتوى على الكثير من السكر يجب الحد منها. فهى قد تؤدى إلى حدوث عسر هضم، حموضة، ومشاكل فى الوزن.
• تناول كميات كافية من الماء والعصائر من الغداء وحتى النوم لكى يأخذ الجسم الوقت الكافى لضبط مستوى السوائل فى الجسم لتجنب حدوث جفاف ولضمان الهضم الجيد. تجنب تناول المشروبات التى تحتوى على الكافيين مثل الكولا، القهوة، والشاى خاصةً فى العشاء. الكافيين مدر للبول مما يؤدى إلى فقدان معادن قيمة يحتاجها الجسم أثناء فترة النهار. الانخفاض المفاجئ فى الكافيين قد يؤدى إلى حدوث صداع، تقلبات مزاجية، وعصبية.


------------------------------- دعم ألرضاعة , مهم جدا
للي يريدون أطفال أصحاء
و أذكياء وناجحين
ذكاء ألمجتمع ككل يرتفع
كما يمنع سرطان ألثدي
والي
------------------------------------------- ................... يريدون تخفيف وزنهم بعد الولادة
ورجوع ألرحم ألى وضعة ألطبيعي
يوجد ألكثير أنشاء أللة
ألمهم ... عدم ألآستماع الى محاربي الرضاعة ,خاصة شركات ألحليب والتي تتبرع للمستشفيات بالمال و ألحليب لكي يوسعوا معدة الرضيع ويذوقوة ألسكر .. بحيث يبقى يبكي كثير ...ا ولا يقبل أللباء ألقليل ألذي هو بداية حليب ألأم قبل نزول حليب ألأم بغزارة .. ألذي يعطي ألرضيع ألمناعة و ألغذاء ,ألحنان وألأمومة
....... راضعي حليب ألبقر .. أمراض خطيرة مع ألزمن . ذهاب ألى ألمستشفبات أكثر , يستفذون طاقة ووقت ألوالدين ألى درجة كبيرة كبيرة جدا مقارنة بالرضاعة من حليب ألأم
و ألتي تعني .. صخة أفضل , زيارات أقل للمستشفيات و الأطباء و راحة وهدوء و حياة هنيه للوالدين
مريضة ألسرطان ترضع مريضة ألأيدز ترضع
ألميضة على فراش ألموت ترضع
ألبنات ألبالغات ولم يتزوجون يرضعون
ألجدات يرضعون
متبنايت ألأطفال يرضعون
كل ألنساء يرضعون

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