Ako zatočiť so zvýšeným cholesterolom po vianočnom hodovaní?

Vianoce – sviatky pokoja, leňošenia, prípitkov, pojedania koláčov a rôznych iných jedál, ktoré nášmu telu pri nedostatku fyzickej aktivity veľmi neprospievajú. To všetko sú veľmi rizikové faktory na zvýšenie cholesterolu, nielen u starších ľudí.  

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Ako sa však popasovať s už zvýšenou hladinou? S touto dilemou nám pomohol kardiológ a obezitológ MUDr. Ivan Majerčák.

Ako každý rok, tak aj tento rok možno u Vás počas vianočných sviatkov a osláv príchodu Nového roka platilo moratórium na zhadzovanie kilogramov, ktoré držíte až do Troch kráľov. Medicína je veľmi ťažko kvantifikovateľná veda. V medicíne 2 + 2 môže byť 3, 4 a niekedy aj 5.

„Čas Vianoc zasahuje aj do našich obezitologických výpočtov. Každý klient Centra pre liečbu obezity od nastavenia na liečbu vie, že pri dodržaní liečebného režime bez problémov pravidelne mesačne redukuje napr. 2 kg zásobného tuku (POZOR, nie 2 kg na váhe, ale 2 kg zásobného tuku, nie aktívnej svalovej hmoty). Takže si vie vypočítať, že 2 kg x 12 mesiacov = 24 kg zásobného tuku za rok. Reálne však 2 x 12 = 20. Jednou z príčin výsledku tejto obezitologickej rovnice je aj skutočnosť, že naši klienti s nadváhou alebo už s obezitou majú počas sviatkov za úlohu udržať si len hmotnosť,“ hovorí MUDr. Ivan Majerčák, kardiológ a obezitológ.

Hýbte sa a budete sa cítiť lepšie nielen na tele, ale aj duši!

Zvýšený cholesterol je výsledkom najmä nevyváženej stravy a nedostatku fyzickej činnosti. Je normálne, že na svoju váhu počas sviatkov zabudneme.  Netreba zabúdať na svoje zdravie, pretože ono nám to pri jeho zanedbaní vráti aj s úrokmi. Preto sa nastavte naspäť do každodenného režimu a tých pár kíl, kvôli vášmu zdraviu, zredukujte a stravujte sa ľahšie. Pomôže vám k tomu aj každodenná polhodinová prechádzka, tanec, prípadne iné formy pohybovej aktivity.

„Je dnes medicínsky dokázané, že na redukciu hmotnosti nie sú nutné sofistikované fitnescentrá či rôzne dômyselne zostavené cvičenia a „mučiace prístroje“. Stačí chodiť! Niekomu vyhovuje rýchlejšia chôdza, najčastejšie si vystačíme s rýchlosťou 5 km/hod., čo je štandardná rýchlosť chôdze. Avšak, nesmie to byť úplne pomalé, tzv. z nohy na nohu.  Vedci už stanovili aj rýchlosť chôdze, ktorá už nemá zdraviu prospešné účinky a tou je rýchlosť pod 3,6 km/hod. Je to dobrá správa aj pre tých, ktorí nevykonávali takmer žiadny aktívny pohyb niekoľko rokov,“ odporúča kardiológ a obezitológ a dopĺňa: „Lekár vám vie odporučiť aj intenzitu a frekvenciu pohybovej aktivity, kde sa robia chyby najčastejšie. Redukcia hmotnosti nesmie byť trápením, primeraná pohybová aktivita nie je zdraviu škodlivá ani pre ťažko chorých a prispieva k zvýšeniu kvality života obéznych. Klienti si počas pravidelnej pohybovej aktivity uvedomia, že pohyb nielen zvyšuje energetický výdaj, ale má aj množstvo ďalších pozitívnych účinkov.“ Rovnako efektívne je chodenie po schodoch namiesto výťahu.

Budúci rok zdravšie Vianoce

Ak ste počas Vianoc zabudli na svoju váhu, netrápte sa. Vianoce sú o pokoji na duši v rodinnom kruhu a nie štartovací dátum na chudnutie. Užili ste si ich, nekazte si ich spomienkami na väčší počet koláčov či iných dobrôt. A ďalšie sviatky nech sú už viac o spoločných chvíľach a menej o prejedaní sa.

„Na sviatky sa dá predsa pripraviť aj stôl, ktorý nie je kalorickou bombou. Ak plánujete pripraviť viac druhov koláčov, tak ich urobte z menšieho množstva cesta. Stôl bude bohatý, pestrý a ani samotné koláčiky nemusia byť kalorickou bombou. Snehová pusinka má pri hmotnosti 1,5 g len 10 kJ. Aj čerstvé ovocie namočené v čokoláde s vyšším obsahom kakaa je veľmi chutné. Vianočný stromček zase nemusí byť ovešaný len čokoládovými ozdobami. Odlesk krásne vylešteného jabĺčka či vlašského orechu milo prekvapí a je dokonca pekné a ešte aj zdravé. Ak nie ste milovníci kapra, spokojne porušte tradíciu. Kapor je dosť lenivá a tým pádom aj pomerne mastná ryba. Ktorákoľvek iná ryba obsahuje menej tuku. Namiesto majonézy použite biely jogurt a čipsy môžete nahradiť zdravšími „jednohubkami“, napr. syr eidam nakrájaný na kocky + guľka hrozna, oliva a trochu suchého vína. A samozrejme nezabúdajte na pohyb,“ radí MUDr. Ivan Majerčák.

Nezabúdajte na svoj cholesterol

Zahrávať sa s vysokým cholesterolom sa nevypláca, a preto si treba strážiť jeho hladinu. Ak sa po sviatkoch rozhodnete aspoň trošku zmeniť svoj životný štýl na zdravší, nebudete zabúdať na fyzickú aktivitu a relax, nebudete fajčiť a obmedzíte konzumáciu alkoholu, viete sa opäť skamarátiť so svojím cholesterolom. Pri udržiavaní dobrej hladiny cholesterolu je vhodné doplniť do svojho jedálneho lístka aj pojem „zdravé funkčné potraviny“, inými slovami nutraceutiká. Ideálne doplnok výživy obsahujúci bioaktívne zložky izolované z potravín, ktorý zlepšuje zdravotný stav v porciách presahujúcich dávky získané z bežnej potravy. Práve ArmoLIPID PLUS je spojením až šiestich nutraceutík. Na kontrolu lipidov slúži fermentovaná červená ryža, polikozanol a berberín. O hladinu homocysteínu sa stará kyselina listová. Podstatnou súčasťou ArmoLIPID PLUS sú aj antioxidanty v podobe najúčinnejšieho prírodného antixodantu, ktorým je astaxantín (500-krát účinnejší ako vitamín E), a koenzýmu Q10. Jeho nedostatok spôsobuje mitochondriálnu dysfunkciu (svalová bolesť).

Pripravil: MUDr. Ivan Majerčák, kardiológ a obezitológ I. Interná klinika LF a UNLP a  Centrum pre liečbu obezity Košice.

Zdroj foto: https://pixabay.com/

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