
חדש! זאת הדרך בשנת 2021 שחושפת לך: איך להשיג בטן שטוחה בעזרת
מזונות עשירים בחלבון ובערכים תזונתיים קריטים לתהליך החיטוב, המדריך המלא:
גלי מהם 54 מהאכלים היעילים ביותר שנוצרו לגוף רזה.
כאלה שמגבירים את האנרגיה, מאזנים הורמונים, ומקצצים מהיקף הבטן שלך
ג'ניה רומסקי,
מאמן אישי מוסמך מאונ' תל אביב – מומחה ליצירת בטן שטוחה
איך להשיג בטן שטוחה בעזרת 54 מזונות עשירים בחלבונים
שאלו אותי לפני כמה ימים… 2 דברים, גם איך להשיג בטן שטוחה וגם למה אני כזה רע?! למה כולם שלחו מתנות לחג ואני לא שלחתי כלום?
האמת… זה ישמע כמו תירוץ עלוב, אבל פשוט לא הספקתי חחח רציתי לשלוח את רשימת 54 המאכלים שורפי השומן האלה כמתנה לחג, בקובץ PDF מהודר ויפה, אבל פשוט לא הספקתי, לא לכעוס, היום זה הפיצוי 🙂
איך להשיג בטן שטוחה בשבוע:
אם זאת סוג התוצאה שאת מחפשת, המאמר הזה לא בשבילך.
אני רוצה להראות לך איך את כן יכולה להשיג בטן שטוחה יותר בעזרת 54
מזונות מומלצים שהם גם מזונות עשירים בחלבונים, אבל זה ממש לא ייקח שבוע.
ברוב הפרסומים שלי אני אוהב לדבר על חטיפים בריאים או מתכון
לארוחה שהיא לא רק טעימה ובריאה, אלא גם מסייעת להביא
אותך קרוב יותר אל מראה הגוף שכולם מחפשים בנוסף לשיפור בריאות לכל החיים.
במאמר המגניב הזה אני רוצה לתת לך רעיונות
למאכלים בריאים אבל בצורה שונה.
הפעם אתן לך מספר רעיונות
למאכלים בהם אני ממלא
המקרר והארונות שלי.
איך להשיג בטן שטוחה בעזרת 54 מזונות עשירים בחלבונים
חשוב שתביני משהו: גם אם המאכלים האלה
במאמר מעולים ועוזרים לך להבין איך להשיג
בטן שטוחה, בלי תזונה סביבים, ותהליך הרזיה נכון,
את לא תצליחי להשיג את התוצאה האידיאלית וגם . . .
חשוב, אם אין לך אוכל זבל בבית, זה אומר שאין סיכוי שתאכל אותו!
אם כל מה שיש לך הוא מזון מזין בריא וטעים(כן זה יכול להיות) אתה "נאלץ" לקבל החלטות חכמות.
בעיקרון, הכל מתחיל עם בחירות חכמות והימנעות מפיתויים כשאת הולכת למכולת.
אלה רק חלק מההעדפות האישיות שלי, אבל יכול להיות שהן יתנו לך כמה רעיונות טובים שתוכלי ליהנות מהם.
חלק מהמאכלים יהיו בחירות בריאות וברורות,
כגון פירות וירקות … עם זאת, יכול להיות שחלקם יפתיעו אותך!
בסדר, אז בעצם איך להשיג בטן שטוחה? בואו נתחיל עם המקרר. בכל שבוע, אני מנסה לוודא שאני מצויד בסוגים רבים של ירקות טריים.
רוב הזמן אני מוודא שיש לי הרבה ירקות כמו בצל, קישואים, תרד, פטריות טריות, פלפלים אדומים, ברוקולי וכד' לשימוש עם ביצי הבוקר.
דרך אגב,
אני מדבר על ביצים שלמות, לא חלבוני ביצה.
זכרו תמיד כי החלמון הוא החלק המזין ביותר בביצה, כך שאם תאכלו רק חלבונים אתם תזרקו את החלק הטוב ביותר…
ולא . . .
זה לא רע לגוף בגלל הכולסטרול… ביצים שלמות מעלות בפועל את רמות הכולסטרול הטוב.
חלב קוקוס הוא מצרך נוסף על תקן החובה במקרר שלי.
אני אוהב להוסיף אותו לשייקים, שיבולת שועל או יוגורט לקבלת טעם עשיר וקטיפתי.
לא רק שחלב קוקוס מוסיף טעם עשיר וקטיפתי למנות רבות, אלא הוא גם מלא בשומנים רוויים בריאים.
כן, קראתם נכון…
אמרתי שומנים רוויים בריאים! …
שומנים רוויים בריאים כגון שרשרת טריגליצרידים בינונית (MCT), במיוחד אחד הנקרא חומצת לאוריק, הינם חשובים וחיוניים למערכת החיסונית שלך.
אם הרעיון של שומנים רוויים בריאים זר לך, בקרוב אוציא מאמר שמספר לך בדיוק את כל מה שלא ידעת על שומנים רוויים.
חזרה למקרר, הנה דוגמאות אחרות:
אגוזי מלך, אגוזי פקאן, שקדים – מקורות טעימים ונהדרים של שומנים בריאים.
נסו להשיג אגוזים לא קלויים אם אפשר . . .
למה?
כייוון שתהליך הקלייה עלול לחמצן חלק מהשומנים הבלתי רוויים בסוגים מסוימים של אגוזים ולגרום להם להיות מעט יותר דלקתיים.
בסך הכל, אגוזים עדיין בריאים גם אם הם קלויים, אך אגוזים לא קלויים הם הטובים ביותר.
גבינת קוטג', גבינת ריקוטה, ויוגורט (אורגני במידת האפשר, ביו ודנונה מעולים) – אני אוהב לערבב קוטג', ריקוטה או יוגורט יחד עם אגוזים קצוצים ופירות יער לארוחת אמצע-בוקר או אמצע-אחה"צ נהדרת.
זרעי צ'יה ו/או זרעי קנבוס – אני מוסיף זרעים אלה ליוגורט, שייקים, או סלטים לקבלת טעם נפלא אגוזים והמון אומגה 3, חומצות שומן, ויטמינים ומינרלים.
אל תשתמשי בגרסות טרום-קרקע של הזרעים הללו כיוון ששומני האומגה 3 אינם יציבים ונוטים לחמצון, בכך יוצרים רמות גבוהות של רדיקלים חופשיים. אין צורך בטחינה על מנת לעכל כראוי את הזרעים הללו.
ביצים שלמות – אחד מהמקורות העשירים ביותר של חומרים מזינים בטבע (זכרי, הן מעלות את רמות הכולסטרול הטוב שלך אז אל תחששי).
רוטב סלסה – אני מנסה להיות יצירתי ולנסות מספר זנים אקזוטיים של סלסות.
אבוקדו – אוהב אותם, מאוד…
הם מקור מצוין של שומנים בריאים, סיבים, וחומרים מזינים אחרים. נסי להוסיף אותם לסלטים או כריכים.
חמאה – אל תאמיני לשוללים; חמאה מוסיפה טעם נהדר לכל דבר ויכולה להיות חלק מתזונה בריאה…
רק תשמרו על כמויות מוגבלות מאחר והקלוריות די גבוהות במוצר, ולעולם אל תשתמשו במרגרינה, אלא אם כן תרצו להבטיח לעצמכם התקף לב.
בשביל להבין איך להשיג בטן שטוחה – חשוב ביותר:
לבחור חמאה אורגנית בלבד, שכן חומרי הדברה וכימיקלים מזיקים אחרים מצטברים בשומן חלב המשמש להכנת חמאה, ולכן הבחירה האורגנית מסייעת להימנע מבעיה זו.
חמאות אגוזים – חמאת בוטנים קצת התיישנה בשבילי (ובוטנים אינם בריאים כמו אגוזים אחרים בשל חשש של אפלטוקסין), כך שאני מנסה להיות יצירתי ולערבב יחד חמאת שקדים עם חמאת פקאן, או אפילו חמאת קשיו עם חמאת מקדמיה . . .
תזונה טעימה ומנצחת!
שימוש במגוון חמאות אגוזים נותן לך מגוון רחב יותר של ויטמינים ומינרלים וזה קצת יותר מעניין במקום להשתמש בחמאת בוטנים ישנה ומשעממת כל הזמן.
חסה ותרד יחד עם גזר מגורד – לסלטים עם ארוחת הערב.
רוטב לסלט תוצרת בית – שימוש בחומץ בלסמי, תבלינים, שמן זית כתית, ותערובות שמן כאלה ואחרות.
זה הרבה יותר טוב מאשר רוטב קנוי אשר בעיקר משתמש בשמן קנולה מאוד מעודן או שמן סויה (קנולה ושמן סויה הינם מאוד דלקתיים בגוף).
לחם דגנים לשימוש מידי פעם – האמונה האישית שלי לאחר שנים של מחקר תזונתי היא שאנו לא באמת צריכים לצרוך כמויות אדירות של דגנים (גם לא דגנים מלאים) כמו שקורה בימינו . . .
כמות קטנה יכולה להיות בסדר, אבל את חייבת להבין…
אך מערכות העיכול שלנו עדיין מותאמות בעיקר לסוג דיאטה של צייד או מלקט עם כמות קטנה מאוד של דגנים.
לכן אני מנסה לאכול לחמים ומזונות אחרים המבוססים על דגנים רק מידי פעם.
תזכרי שיותר מדי גלוטן (הנמצא ברוב לחמי הדגנים) יכול לגרום למידה מסוימת של נזק למעי גם אם אתם לא רגישים אליו.
חלק מהמוצרים שבמקפיא:
פירות יער קפואים – אני תמיד שומר על אספקה של אוכמניות קפואות, פטל, פטל שחור, תותים, דובדבנים, וכו' על מנת להוסיף אותם לדגנים(שאני מאוד ממעיט בהם, אבל מאוד!) , שיבולת שועל, גבינה לבנה, יוגורט, או שייקים.
דגים קפואים – אני אוהב לנסות סוגי דגים שונים בכל שבוע. ישנם סוגים רבים כל כך שאי אפשר להשתעמם.
אם יש לכם אפשרות לבחור בדגים לא מעובדים, אז מה טוב, כיוון שהאיזון בין אומגה 3 לאומגה 6 הוא הרבה יותר טוב. תמיד נעדיף דגים שלא נמצאים באריזות הסגורות האלה שמוכרים בסופר.
חזה עוף קפוא – נוח מאוד לתוספת מהירה לכריך עבור ארוחות מהירות.
סטייקים, המבורגרים, ובשר בקר טחון: אלה פשוט מקורות טובים לחלבון איכותי וטעים, מי שאוהב בשר…
אלה המקורות הכי טובים לחלבון.
ירקות קפואים שוב, כאשר עונת הגידול נגמרת ואני לא יכול לקבל תוצרת מקומית טרייה .
מעניין, נכון
ירקות קפואים הם האפשרות הטובה ביותר, שכן לעתים קרובות הם מכילים תוכן תזונתי גבוה יותר בהשוואה לתוצרת טרייה שנשלחה אלפי קילומטרים,וחיכתה שבועות לפני שהפכה לארוחת הערב שלך
איך להשיג בטן שטוחה
עם מוצרים בריאים יותר בארון:
סוגי תה שונים עשירים בנוגדי חמצון – תה ירוק, אולונג, תה לבן ותה אדום הם חלק מהבריאים ביותר. אחד מסוגי התה האהובים עליי הוא ירבה מטה, שהוא תה דרום אמריקאי מלא בנוגדי חמצון וחומרים מזינים אחרים.
מצאתי מספר תערובות טעימות כגון שוקולד, נענע, פטל, וכו'. לרובאני מזמין אותו מחו"ל, מי שרוצה תה טוב בארץ – ההמלצה שלי היא תה אולנג.
סובין ושיבולת שועל – בהם יש סיבים רבים יותר מאשר בחבילות הקטנות של שיבולת שועל המלאות בסוכר.
אם אני מנסה להפחית שומן גוף ולרזות, אני מבסס את רוב ארוחות הבוקר שלי על ביצים, ירקות וגבינות, אך אם אני בשלב בניית שריר, אני מגדיל את צריכת הפחמימות ומשתמש ביותר סובין ושיבולת שועל.
השמנים הבריאים היחידים בארונות שלי הם שמן קוקוס ושמן זית כתית. שמן מקדמיה יכול להיות בחירה טובה כל עוד הוא לא "מעודן".
חוץ מזה, כל "השמנים הצמחיים" (שבדרך כלל מכילים סויה ושמן תירס) הם זבל מוחלט ומאוד דלקתי.
לעולם לא נשתמש בשמני סויה או תירס! כמו כן, תמיד תשתדלו להימנע מקנולה מאחר ואין בו שום דבר בריא…
למרות טענות השיווק המטעות.
קופסאות שימורים של חלב קוקוס (עמוס בשומנים רוויים בריאים – MCT) – שיועברו למכל במקרר לאחר הפתיחה.
רוטב עגבניות – טעים מאוד, ואני בטוח שכבר שמעת מיליון פעמים שהוא מקור מצוין לליקופן.
היזהרי ממותגים המכילים סירופ תירס העתיר פרוקטוז. תרצי לוודא כי רוטב העגבניות נעשה עם שמן זית במקום עם שמן שמן סויה או קנולה שאינם בריאים.
כמו כן תקנו רטבי עגבניות בצנצנות זכוכית במקום בפחיות, כיוון שעגבניות משומרות ידועות לשמצה בחומר כימי מסוכן הנמצא בהן, ביספנול, עקב טפטוף חומצי של BPA מבטנת הפח
Stevia – ממתיק טבעי ללא קלוריות, אשר מהווה חלופה מצוינת לממתיקים המלאכותיים העמוסים בכימיקלים כמו אספרטיים, וסוכרלוז וסכרין
דבש גולמי: טוב יותר מדבש מעובד. . .
מכיל כמויות גבוהות יותר של חומרים מזינים ואנזימים מועילים.
דבש אף הוכח במחקרים כמשפר את קצב חילוף החומרים של הגלוקוז
(היעילות שלך בעיבוד בפחמימות).אני משתמש בכפית קטנה כל בוקר בתה שלי.
כן, אני יודע שגם דבש הוא סוכר טהור, אך לפחות יש לו מספר יתרונות תזונתיים…
ובואו נהיה אמיתיים, כפית דבש גולמי בריא היא רק 5 גרם פחמימות..
בהחלט אין מה לדאוג, וזו בחירה טובה יותר מאשר סוכר מזוקק.סירופ מייפל אמיתי אורגני – לא סירופ התירס העתיר פרוקטוז…
רק סירופ מייפל אמיתי יכול להיחשב אוכל אמיתי.
הפעם היחידה שאני באמת אשתמש בו (בגלל עומס הסוכר הגבוה) היא בתור תוספת לשייק האימון שלי על מנת להמתיק וגם לעורר התפרצות אינסולין ובכך לדחוף חומרים מזינים לשרירים כדי לסייע להתאוששות השריר.
אבקת קקאו לא ממותקת, אורגנית – אני אוהב לערבב אותה עם שייק לדחיפה נוספת של נוגדי חמצון או להכין משקה קקאו חם המכיל מעט סוכר על ידי ערבוב אבקת הקקאו עם חלב חם, סטיביה ושתי קוביות שוקולד מריר מומס (טעים)!
קופסאות שימורים של שעועית שחורה או ירוקה – אני אוהב להוסיף מעט למאכלים מקסיקניים עבור סיבים ותוכן תזונתי גבוה.
כמו כן, שעועית היא אחד המקורות הטובים ביותר לשיפור נוגדי חמצון!
האם ידעת שלשעועית שחורה ולשעועית ירוקה יש יותר נוגדי חמצון מאשר לאוכמניות? זה נכון!
שוקולד מריר (כהה ככל האפשר – באופן אידיאלי יותר מ 70-75% קקאו) – זהו אחד מהפינוקים שלי.
שמספק את הדחף שלי למתוקים, ובנוסף הוא מספק המון חומרים נוגדי חמצון.
הוא עדיין מלא בקלוריות, אז אני מקפיד על קובייה או שתיים לאחר הארוחה…
אבל זה מספיק כדי לעשות את העבודה, ולכן איני מרגיש שאני צריך לאכול עוגה וגלידה כדי לספק את יצר הקינוחים שלי.
לבסוף, דבר נוסף הוא מגוון טוב של פירות ופירות יער טריים.
בננות,
תפוחים,
תפוזים,
אגסים,
אפרסקים . . .
אך אני אוהב להיות קצת יותר הרפתקן ולכלול דברים כמו מנגו צהוב (מקסיקני או שמפניה), רימונים, קומקווט, פפאיה, קרמבולה, אננס, ואחרים.
כמו כן,
תותים,
אוכמניות,
פטל,
פטל שחור
(פירות יער בעלי כמות הסיבים הגבוהה ביותר)
ודובדבנים הם חלק מהפירות המזינים ביותר ונוגדי החמצון שתוכל לאכול.
איך להשיג בטן שטוחה בעזת מזונות מלאים בחלבון איכותי:
אהבת את המאמר?
אני מזמין לראות את הוידאו שפייסבוק גנזו כי הם חשבו שזה טוב מכדי להיות אמיתי(טעות קשה):
מחכה לעידכון שלך איזה מאכלים יתחשק לך לקחת למטבח שלך ואיך להשיג בטן שטוחה בעזרתם…
ואיזה כבר קיימים.
ובכלליות…
מה אכפת לך לרשום לי תגובה, כאן למטה?
מעניין אותי מאוד לדעת מה דעתך
על המאמר ?

מקווה שאהבת, וגם אם לא . . .
לא נורא 🙂
אגב…
יש אנשים שאהבו את המאמר 'איך להשיג בטן שטוחה' . . .
אבל מצד שני יש אנשים שממש אוהבים לקרוא ממסכי PDF – אז אני מצרף לך לכאן את המאמר איך להשיג בטן שטוחה ואת קובץ המאכלים להורדה של המדריך הזה . להורדה יש ללחוץ כאן
299 תגובות
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