“Напълно безмислено е да броите калории – човек не е печка, та да му дозирате въглищата. При едни и същи калории може бързо да отслабнете и също така бързо да надебелеете.”

  • @Valery Naydenov, журналист;

Според изследванията броенето на калории е изключително ефективен начин за отслабване, а хората, които следят калорийния си прием, свалят повече килограми, отколкото тези, които не обръщат внимание на това [1,2,3,4,5,6]. Въпреки ефективността му обаче броенето на калории не е задължително условие за отслабване. Единственото задължително условие за намаляване на теглото е калорийният дефицит, а броенето на калории е само средство за неговото постигане [7].

2⃣ “Преди всичко трябва да е ясно, че дали дебелеете, или отслабвате, зависи най-вече от хормоналния баланс в тялото. И в най-голяма степен зависи от хормона инсулин. Ако лекарят ви инжектира инсулин, ще надебелеете бързо. Ако панкреасът ви спре да произвежда инсулин, рязко ще отслабнете, дори да се тъпчете като Митьо Пищова. Затова правилната диета изисква да се поддържат умерени нива на инсулина и от време на време да се включват хормоните (кетони), които разграждат тлъстините.”

  • Valery Naydenov, журналист;

Един от основните митове, свързани с инсулина е, че напълняването (качване на мазнини) е причинено от високите му нива. Мастните клетки съдържат хормон, наречен Хормон-чувствителна липаза (ХЧЛ), чиято основна функция е мобилизиране на мастните запаси [8,9]. ХЧЛ се активира, когато човешкото тяло има нужда от енергия, а повишаването на инсулина потиска активирането на този ензим [9]. Човешкият организъм обаче разполага и с начини за качване на мазнини, дори когато нивата на инсулин са ниски [8]. Това е възможно тъй като инсулинът не е единственият фактор, водещ до потискането на хормон-чувствителната липаза, а тази функция може да се осъществи и от мазнините, приети чрез храната [10]. Напълняването в този случай ще бъде възможно при системно преяждане с мазнини, дори и при отсъствието на въглехидрати в храната, които да увеличават инсулина [8].

Напълняването в действителност е резултат от положителен енергиен баланс, който се получава, когато калорийният прием превишава изразходваната от човек енергия за определен период от време [11]. Ето защо именно калорийният излишък, а не високото ниво на инсулин, е основната причина за увеличаването на теглото на човек [12]. Този факт на практика обезмисля стратегията за поддържане на ниски нива на инсулин.

3⃣“Но тъй като повечето хора се хранят неправилно, тялото им с годините развива резистентност към инсулина, клетките все по-трудно усвояват глюкозата в кръвта и човек губи енергията си. За да компенсира, тялото започва да произвежда все повече и повече инсулин. Той пък дава все по-малко енергия и трупа все повече и повече тлъстини. Това е схемата на дебелеенето. Причините за резистентност към инсулина са две. Първата са ПРЕРАБОТЕНИТЕ И ДЕНАТУРИРАНИ ВЪГЛЕХИДРАТИ, защото те предизвикват рязко покачване на глюкозата в кръвта и рязко повишаване на инсулина. Втората е ЧЕСТОТО ХРАНЕНЕ, което не дава възможност на клетките да си починат от инсулина и да се задейства разграждането на тлъстините. Едно време хората са яли по веднъж на ден, днес – по три пъти, плюс 3-4 междинни закуски.”

  • @Valery Naydenov, журналист;

4⃣“Преработените и денатурирани въглехидрати (богати на добавена захар) не водят до инсулинова резистентност сами по-себе си, когато се консумират в умерени количества. Много изследвания показват точно обратната тенденция – връзка между висок прием на наситени мазнини, нарушена инсулинова чувствителност и новодиагностицирани случаи на диабет [13]. Честото хранене, “недаващо възможност на клетките да си починат от инсулина” също не е причина за инсулинова резистентност.

Инсулинът при здрави хора е повишен само след хранене, а качването на мазнини ще доминира единствено в часовете след това. През по-дългите периоди между храненията и по време на сън, когато не се приема храна, изгарянето на мазнини се превръща в доминиращия процес. Ако човек се намира в калориен баланс (консумира толкова калории, колкото изгаря), процесите на качване и изгаряне на мазнини ще се уравновесят и няма да се наблюдава промяна в теглото, независимо от броя хранения  за деня (и количеството въглехидрати) [17].
Основни причини за инсулиновата резистентност са наднорменото тегло (по-специално излишното тегло около талията) и обездвижването [13,14,15,16].

📌Източник на цитатите: http://www.168chasa.bg/article/6842814

📚Източници:

[1] Helsel, D.L. et. al. Comparison of techniques for self-monitoring eating and exercise behaviors on weight loss in a correspondence-based intervention. J Am Diet Assoc, 2007, <https://www.ncbi.nlm.nih.gov/pubmed/17904942>

[2] Yon, B., A. et. al. Personal digital assistants are comparable to traditional diaries for dietary self-monitoring during a weight loss program. J Behav Med, 2007, <https://www.ncbi.nlm.nih.gov/pubmed/17216341>

[3] Burke, L, E. et. al. Using Instrumented Paper Diaries to Document Self-Monitoring Patterns in Weight-Loss. Contemp Clin Trials, 2008, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2435095/>

[4] Self-Monitoring as a Mediator of Weight Loss in the SMART Randomized Clinical Trial. Int J Behav Med, 2013, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529986/>

[5] Burke, L, E. et. al. Self-Monitoring in Weight Loss: A Systematic Review of the Literature. J Am Diet Assoc, 2011, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/>

[6] Acharya, S., D. Adherence to a behavioral weight loss treatment program enhances weight loss and improvements in biomarkers. Patient Prefer Adherence, 2009, <https://www.ncbi.nlm.nih.gov/pubmed/19936157/>

[8] Инсулин…незаслужено лоша репутация. Достъпно на Weightology.net, <http://weightology.net/insulin-an-undeserved-bad-reputation/>

[9] Хормон-чувствителна липаза. Достъпно на wikipedia.org, <https://en.wikipedia.org/wiki/Hormone-sensitive_lipase>

[10] Ефект от орален и венозен прием на мазнини върху адипозната тъкан и липидния метаболизъм. American Journal of Physiology, 1999, <https://goo.gl/rcYRZw>

[11] Hill, J., et. al. Circulation, 2012, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3401553/#>

[12] Energy balance and obesity: what are the main drivers? Cancer Causes Control, 2017, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5325830/>

[14] Prediabetes & Insulin Resistance. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved from niddk.nih.gov, <https://goo.gl/VvRcKH>

[15] Hardy, O., T. et. al. What causes insulin resistance underlying obesity? Current Opinion in Endocrinology, Diabetes and Obesity, 2014, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4038351/>

Categories: Science

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