{"id":3482,"date":"2011-03-16T09:58:00","date_gmt":"2011-03-16T07:58:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/dieet-die-mites-en-die-feite\/"},"modified":"2017-09-08T11:58:16","modified_gmt":"2017-09-08T09:58:16","slug":"dieet-die-mites-en-die-feite","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/dieet-die-mites-en-die-feite\/","title":{"rendered":"Dieet: die mites en die feite"},"content":{"rendered":"<h4>Sink jou dieet elke naweek?\u00a0Jy\u2019s nie al een nie.<\/h4>\n<p>Die probleem met di\u00ebte is ons lewenstyl.Niemand van ons het net een lewenspatroon nie. Daarvoor verskil ons naweke te veel van ons weke. So begin elke week met ons goed beplande Maandag-tot-Donderdag roetine en ons dieet maklik. Maar hoe later in die week hoe meer druk. Ons skakel oor na ons druktydrat en kort voor lank gryp ons uit nood na kitskos. Dan kom die naweek. Ons hou wynproe. Ons gaan eet uit. Ons gaan 4&#215;4 ry of rugby kyk. Ons het gesinsdag op Sondae. Ons gaan winkelsentrum toe. Alles dinge en plekke waar dieet sosiaal ongemaklik is &#8211; en daarom gee ons op. Wat is die les om hieruit te leer? Beslis nie dat jy naweke eerder moet dieet nie. Maar wat van die konsep van twee di\u00ebte? Of selfs drie? Soos \u2019n naweekdieet met ruimte vir jou sosiale lewe en \u2019n dieet vir strestye, en \u2019n dieet vir alles-onder-beheer dae?<\/p>\n<p>Dis wat ons hierdie keer doen: \u2019n dieetfokus met di\u00ebte vir elke soort dag. Jy kies watter een vandag vir jou gaan werk: \u2019n Verstandige dieet vir goeie dae; die kitskosdieet vir drafstapdae; en \u2019n ruil-lys-dieet vir die naweek sodat jy kan sosialiseer sonder om die skaal te breek.<\/p>\n<p>&nbsp;<\/p>\n<h4>Die basiese dieet<\/h4>\n<p>Werk vir normale dae.\u00a0<strong>Onthou:\u00a0<\/strong>Oefen langer op die dae wanneer jy meer tyd het. Mik vir 60 minute per dag (300 minute per week), en jaag jou hartklop vir 20 minute op. <b>Los<\/b>\u00a0alkohol, koeldrank, sportdrankies, vrugtesap, lekkergoed, vrugtelekkers, koek, beskuit, gebak, pap, rys, pasta, waatlemoen, geblikte vrugte, dro\u00ebvrugte.<\/p>\n<p><strong>Porsies:<\/strong>\u00a01 koppie, tensy anders gespesifiseer. <b>Drink<\/b>\u00a0soveel water, tee en koffie as wat jy wil maar sonder suiker en met nie meer as \u2019n eetlepel melk nie.<strong>Wenk:<\/strong>\u00a0As suikerpilletjies en kilojoulevry koeldranke jou hongerig maak, geur jou koffie en tee met kaneel, mentblare of gemmer.<\/p>\n<p>&nbsp;<\/p>\n<h4>Kitskosdieet<\/h4>\n<p>Werk vir besige dae.\u00a0<strong>Onthou:<\/strong>\u00a0Hou jou metabolisme so vinnig moontlik. Al is jy nou te besig vir \u2019n uur se oefening, kan jy op selfs jou besigste dae onopsigtelik oefen, soos om trappe te klim waar jy kan; vinnig te stap al stap jy net \u2019n draaitjie; en tou te spring vyf minute voor en n\u00e1 werk, wat verbasend goeie a\u00ebrobiese\u00a0en kardio-oefening is ontbyt met prote\u00efen eet wat jou lank brandstof sal gee en elke drie uur eet om jou honger in bedwang te hou.<\/p>\n<p><strong>Hou uit jou winkelwaentjie:<\/strong>\u00a0Aartappelskyfies, alles in \u2019n degie, gebraaide kos, koeldrank,koelers, sportdrankies, vrugtesap, alle soorte lekkergoed en gebak, sjokolade, vrugtelekkers, versuikerde pap.\u00a0<strong>Porsies:<\/strong>\u00a01 koppie, tensy anders gespesifiseer.\u00a0<strong>Ekstra:<\/strong>\u00a0Neem \u2019n algemene vitamienpil.<\/p>\n<p>&nbsp;<\/p>\n<h4>Die sjerrie-soesji-en-sjokolade-dieet<\/h4>\n<p>Werk vir naweke. Maksimum twee dae per week.\u00a0<strong>Onthou:<\/strong>\u00a0Mik vir \u2019n uur se oefening, of darem \u2019n halfuur. Hoe aktiewer jy is, hoe makliker hou die kilogramme jou heupe verby!\u00a0<strong>Dink vooruit en ruil uit:<\/strong>\u00a0Die konsep is dat jy met jou 3 prote\u00efene, 6 stysels, 3 vrugte en groente en 2 melk rondspeel soos jou dag dit vra. Jy het dus nie \u2019n eetplan nie maar \u2019n eetlys waaruit jy kies.\u00a0<strong>Beperk<\/strong>\u00a0jou tot twee drankies. Maar jy kan onbeperk kry van\u00a0Woollies se suikervrye gemmerbier en Evian of Valpr\u00e9. <b>Vet:<\/b>\u00a0Bederfkos is ho\u00ebr in vet. Daarom lys ons nie vet afsonderlik nie.\u00a0<strong>Feit:<\/strong>\u00a0Muffins, bagels en wafels word met botter gemaak. Botter bo-op is onnodig<\/p>\n<ol>\n<li>Jy kan eet wat jy wil, solank jy baie oefen Dit help gewis om te oefen, maar as jy steeds meer kiljoules inneem as wat jou liggaam verbrand, sal jy nie gewig verloor nie &#8211; jy sal gelukkig wees as jy net jou gewig kan behou. Raadpleeg \u2019n dieetkundige sodat sy vir jou kan uitwerk hoeveel kJ jou liggaam per dag verbrand (jou basale metaboliese spoed of BMS), hoeveel jy met oefening verbrand en dan uitwerk hoeveel kJ jy daagliks inneem. Sy kan dan vir jou \u2019n gebalanseerde dieet uitwerk waarop jy gewig kan verloor en steeds \u2019n paar plesiertjies gegun word. Wanneer jy minder eet en meer oefen, sal jou negatiewe kJ-balans veroorsaak dat jygewig verloor. Die meeste fratsdi\u00ebte is so streng en beperk jou kJ so erg dat jy geen energie het om te oefen nie. Dis kontraproduktief, aangesien jy dan nie net vet verloor nie, maar ook maer liggaamsmassa, wat beteken dat jou BMS afneem. Dit leer jou ook nie om jou lewenstyl, wat die eintlike \u201cbron van die kwaad\u201d is, te verander nie.<\/li>\n<li>Ooreet maar soms, want daarna kan jy mos altyd dieet Die gevolg van di\u00e9 mite is dat mense deur die jare geleidelik gewig aansit, pleks van hul gewig behou wat die regte ding is om te doen. Volgens navorsingsbevindings is een van die groot gesondheidsrisiko\u2019s dat mense vanaf 25 geleidelik gewig aansit. Dis omdat hulle, nadat hulle oor vakansietye so 1-2 kg gewig aangesit het, nie dadelik daarna minder eet totdat hulle hul voor-vakansie gewig bereik het nie. Op di\u00e9 manier sit hulle jaarliks minstens 4 kg aan, dus 1 kg vir elk van die vier vakansies. N\u00e1 drie jaar is hulle al klaar 12 kg swaarder, en dit is op die ou end hoe mense binne tien jaar 40 kg kan aansit &#8211; en dan wil hulle dit binne drie maande met \u2019n fratsdieet afskud. Die geheim om met die jare jou gewig te behou is om (volgens navorsing wat in die VSA gedoen is) elke dag \u2019n uur lank aktief te wees. Jy mag jouself so nou en dan bederf, maar ek sal voorstel dat jy eerder moet probeer om vakansies jou gewig te behou, of anders hoogstens 1 kg aan te sit en dan minder te eet sodra jy tuiskom totdat jy jou voor-vakansie gewig herwin het. Eers dan kan jy weer \u201cnormaal\u201d begin eet. Dit kom maar weer eens op \u2019n lewenstylverandering neer.<\/li>\n<li>Vermy vet, want dit maak vet Dit is so dat vet vetmaak, (slegte vette maak vetter as goeie vette), maar ons het tog goeie vette in ons dieet nodig, vette soos avokado\u2019s, grondboonbotter, neute en olywe. \u2019n Bietjie hiervan in jou dieet is goed, terwyl bronne van versadigde vette en transvette liefs vermy moet word. Slegte vette is voedsel wat hoog is in versadigde vette en transvette soos die vet aan vleis en vetterige vleis soos ribbetjies,boerewors, dro\u00ebwors, schnitzel, vleispasteitjies en worsrolle, ook volroom-suiwelprodukte soos volroomkaas, -melk en -jogurt, room,wegneemetes, pakkies skyfies en slap tjips.<\/li>\n<\/ol>\n<p>Die inligting vir di\u00e9 dieetmites is verskaf deur Liesbet Delport, geregistreerde dieetkundige en medeskrywer (saam met Gabi Steenkamp) van <em>Eet slim en bly slank<\/em>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hier is \u2019n dieetfokus met maklike maniere, dieetmites en mediese redes as die rolletjies bly klou. Deur Salom\u00e9 Delport. <\/p>\n","protected":false},"author":4,"featured_media":38792,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2950,667],"tags":[621,2391,2792,3903,23664,23823,24942],"class_list":["post-3482","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieet","category-gesondheid","tag-gewig","tag-gewigsverlies","tag-leef-gesond","tag-dieetplan","tag-health","tag-diet","tag-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dieet: die mites en die feite | rooi rose<\/title>\n<meta name=\"description\" content=\"Hier is \u2019n dieetfokus met maklike maniere, dieetmites en mediese redes as die rolletjies bly klou. 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