Kako da se zdravo hranimo, kako skidati suvišne kilograme, kako vežbati, kako poboljšati kvalitet života, na sva ta i mnoga druga pitanja, odgovoriće vam u narednim mesecima, dragi naši čitaoci, personalni fitnes trener iz Vršca Amanda Đinđić.
Pitanja koja joj postavljamo jesu pitanja sa kojima se svi mi više manje svakodnevno susrećemo.
1. Šta se podrazumeva pod zdravom ishranom?
Pod zdravom i izbalansiranom ishranom podrazumevamo dovoljan unos proteina, složenih ugljenih hidrata i zdravih masti. Problem današnjice je što se mnogima ishrana zasniva na ogromnoj količini ugljenih hidrata (šećera) i nezdravih masnoća, a premalom unosu proteina. Iz tog razloga i dolazi do gojaznosti i raznih kardiovaskularnih bolesti.
2. Šta je bitno kod mršavljenja, a šta kod dobijanja mišićne mase?
Razlika u tome da li će neko mršaviti ili dobijati masu je samo u količini hrane, u zavisnosti od toga da li je u kalorijskom suficitu ili deficitu. Ne postoji magična pilula koja će poništiti kalorije koje unesemo, već samo da unosimo manje hrane, ali je bitno i da se ne ide u preveliki deficit da ne bismo gubili mišićnu masu. Ništa ne ide preko noći, kao što niko nije ni dobio kilograme preko noći, tako je potrebno vreme i za skidanje masnih naslaga i za dobijanje mišićne mase.
3. Zašto dijete nisu dobre?
Dijete nisu održive dugoročno, uglavnom traju kratko i obećavaju brzi gubitak kilograma, a šta nakon toga? Ukoliko se vratimo na staro, vratiće se i kilogrami, što je logično. Zbog toga je bitno imati zdrav pristup i promeniti navike u ishrani, jedino je to održivo na duže staze. Sva hrana se može pripremiti na zdraviji način, a da ostane ukusna. Potrebno je samo malo truda i angažovanja u kuhinji. Uvek napomenem svojim klijentima da se “igraju” začinima, jer hrana tada dobije sasvim novi ukus.
4. Da li je bitan tajming za obroke?
Nije toliko bitan tajming koliko je bitna količina hrane koju unesemo u toku dana. Pojedini klijenti su me pitali da li se sme jesti nakon 18h. Naravno da da, naš organizam ne gleda na sat. Ako nekome odgovara “intermittent fasting” tj isprekidani post, može slobodno praktikovati. Uglavnom ljudima odgovara 16/8, 16 sati poste I u okviru 8h pojedu određenu količinu hrane. Ja sam probala ovakav način ishrane i meni lično, ne odgovara. Nekima odgovara 5 obroka u toku dana, nekima 2 do 3, sve je to individualno jer smo svi različiti.
5. Da li su nam suplementi neophodni?
Nisu neophodni zato što sve možemo uneti hranom. Možda bih jedino izdvojila vitamine i minerale, ali ostali suplementi nisu neophodni bilo da nam je cilj mršavljenje ili dobijanje mase. Sve se može postići hranom ukoliko imamo dovoljan unos svih makronutrijenata.
6. Da li postoji neka super namirnica koja sadrži sve sto nam treba?
Ne postoji. Ishrana je kao slagalica, a svaka namirnica je delić te slagalice. I svaka namirnica je lako zamenjiva. Npr ako neko ne voli pirinač, kao izvor ugljenih hidrata, može zameniti krompirom, batatom, nekim integralnim hlebom, integralnom testeninom, ovsenim pahuljicama, galetama… Isto tako se i svaki izvor proteina može zameniti nekim drugim.
7. Da li je potrebno odreći se ugljenih hidrata da bismo smršali?
Nije potrebno odreći se nijednog makronutrijenta. I ugljeni hidrati su nam potrebni kao i proteini i masti. Oni imaju svoju svrhu i bitno je dobro isplanirati kad šta unosimo i iz kojih izvora, na taj način možemo izvući maksimum.
8. Da li pojas za mršavljenje pomaže da brže smršamo?
Ne pomaže. Pojas pomaže da se više znojimo, a na taj način izbacujemo vodu, a ne mast. Citiraću jednu moju koleginicu ’’to je kao kad nas boli glava i mi stavimo tabletu na glavu umesto da je popijemo’’. Mast treba sagoreti iznutra.
9. Da li je potrebno brojanje nutrijenata i kalorija?
Ukoliko je neko početnik i nije svestan koliko u toku dana unosi kalorija, potrebno je merenje hrane da bi znao okvirno koliko čega unosi. Kada se pridržava određenog programa ishrane i kada dođe do stagnacije, znaćemo šta treba menjati dok to nije slučaj kada se hranimo odokativno, jer tada nemamo uvid u to koliko se čega unosi.
Recept za zdrave američke palačinke:
200g ovsenih pahuljica
2 jaja
Malo vode, zaslađivač po želji (stevija)
200g proteinskog pudinga
Izmutiti štapnim mikserom ovsene, jaja, vodu i zaslađivač. Smesa treba biti malo ređa. Ostaviti u frižideru na 15 minuta, zatim peći male palačinke na teflonskom tiganju bez dodavanja ulja. Premazati proteinskim pudingom i uživati.
Napomena:
Ukoliko ste zainteresovani za personalne treninge i plan ishrane kako bi svoj izgled doveli do savršenstva, budite slobodni i kontaktirajte profesionalnog trenera Amandu Djindjić putem;
Instagrama: amy____88
Mejl: amandadjindjic88@gmail.com
D.B.
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Anti Money Laundering
USDT TRC20 Transaction Verification and Anti-Money Laundering (AML) Methods
As cryptocurrencies like Tether TRC20 rise in adoption for fast and affordable payments, the requirement for protection and conformance with Anti-Money Laundering standards expands. Here’s how to review USDT TRC20 transactions and ensure they’re not linked to unlawful operations.
What does it mean TRON-based USDT?
TRON-based USDT is a stablecoin on the TRON ledger, valued in accordance with the US dollar. Known for its cheap transfers and quickness, it is widely used for cross-border transfers. Verifying transfers is crucial to avoid links to money laundering or other illegal activities.
Monitoring USDT TRC20 Payments
TRONSCAN — This blockchain viewer permits participants to track and verify Tether TRC20 transfers using a public address or TXID.
Tracking — Experienced players can monitor suspicious trends such as large or rapid transfers to spot irregular actions.
AML and Dirty Cryptocurrency
Anti-Money Laundering (AML) rules assist block unlawful money transfers in digital assets. Platforms like Chain Analysis and Elliptic permit enterprises and crypto markets to identify and stop illicit funds, which means capital related to criminal actions.
Instruments for Regulation
TRONSCAN — To check TRON-based USDT transfer details.
Chainalysis and Elliptic Solutions — Employed by exchanges to confirm AML conformance and monitor illicit activities.
Final Thoughts
Guaranteeing protected and legitimate USDT TRC20 transactions is crucial. Tools like TRX Explorer and AML solutions assist guard traders from interacting with criminal crypto, encouraging a safe and lawful crypto environment.
Discover Stargate Finance: Your Gateway to DeFi
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For more information and to get started today, .
Understanding Stargate Finance Token
The Stargate Finance Token is an integral part of the blockchain ecosystem, especially for those involved in decentralized finance (DeFi). As a bridge to seamless blockchain transactions, it plays a crucial role in enhancing interoperability across different networks.
Key Features of Stargate Finance Token
Stargate Finance Token stands out in the DeFi space for several reasons. Here are its key features:
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FOSIL4D