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Posted by 못된준코 Posted in " 못된준코의 다이어트/패션/성형 "   2010.04.03 08:58




여대생들이 다이어트를 생활화 하고 있다는건 어제 오늘 일이 아니지만..
.그 다이어트의 중심에..
요즘은...GI다이어트가 열광 받고 있죠.???
GI 다이어트가 각광받고 있는...배경을...살펴보면..

모든 여성들과 과체중으로 고민하는...많은 사람들의 최대 관심사는 누구 뭐래도 다이어트, 하지만..
                 다이어트에 성공하는 것으 무척이나 힘든 일이 아닐 수 없지요. 수 많은 다이어트 비법을 사용해도
                 밀려드는 배고픔의 유혹을 참기 힘들고...마침내 살을 빼는 데 성공했다 하더라도 또 다시 체중이
                 늘어나는...요요현상으로 고통받기 쉬운데...이러한 기존의 체중감량식 다이어트에서 탈피하여 배불리
                 음식을 먹으면서도 체중을 줄일 수 있는 혁명적인 다이어트가 바로 GI다이어트기 때문입니다.


& GI다이어트...일명 저슐린 다이어트란?



GI(Giycemic Index)는 혈당지수를 나타내는 수치인데,....
우리가 먹는 탄수화물이 몸속에서 당으로 바뀌어 몸에 흡수되는 속도를 나타내는 숫자다.

느린 속도로 공급되는....
포도당은 몸 속에 에너지원으로 모두 사용돼 포도당이 지방 형태로 쌓이지 않는다. 하지만 혈당 수치가 급격히 높아지면 인슐린이 대량으로 분비돼 한꺼번에 많은 양의 포도당을...
다른 장기나 근육에 보내고, 다 쓰이지 못하고 남은 포도당은
다시 인슐린이 지방으로 전환시켜 지방세포에 축적시킨다.
따라서 혈당치가 높은 음식을 먹으면 인슐린 분비가 촉진되어 살이 찌게 되는 것이다.


GI다이어트 ........즉 저 인슐린 다이어트는 혈당치가 낮은 음식을 먹어서...
                 인슐린 분비를 최소화하고 그로 인해 살을 빼는 식이용법을 말한다.


이 혈당지수는 음식 칼로리와 전혀 상관이 없기 때문에
식사량을 줄이거나 굶어야 하는 고통이 전혀 없다는 것이 큰 장점이다.
탄수화물을 적게 먹고, 동일한 종류의 음식이라도 GI수치가 60 이하인 음식만 골라 먹는 게 이 다이어트의 핵심이다.
GI수치가 낮으면 혈당 상승이 느리고 인슐린 분비가 억제되는데, 인슐린의 과잉 분비를 조절하는 것은 비만, 당뇨, 성인병 예방 및 개선에도 도움이 된다.


& GI다이어트 성공비법은?


1. GI수치가 60 이하인 식품을 고른다.
GI수치가 높은 음식에는 특히 당분과 탄수화물이 많이 들어 있다. 탄수화물의 경우 정제되지 않은 호밀이나 현미의 GI수치가 낮고 백미가 가장 높다. 육류와 어패류, 콩류는 대체로 낮은 편. 감자, 옥수수, 당근이나 잼, 통조림 등 가공된 식품은 수치가 높기 때문에 피하는 것이 좋다.

2. 음식을 먹을 때는 천천히 꼭꼭 씹는다.
음식을 빨리 먹으면 그만큼 혈당치가 급상승하고 인슐린 분비가 촉진된다. 그리고 다시 혈당치가 급격히 떨어지면서 배고픔을 느끼고 먹는 양도 자연히 늘어나게 된다. 빨리 먹는 습관을 가진 사람이 비만에 걸리기 쉬운 이유는 바로 이것 때문. 음식을 씹어 넘길 때는 최소한 20번 이상 씹는 습관을 길러야 한다.

3. GI수치가 높은 음식은 식이 섬유 등과 함께 먹는다.
어쩔 수 없이 GI수치가 높은 음식을 꼭 먹어야 하는 경우라면 유제품, 식초, 식이 섬유와 함께 먹도록 한다. 이 세 가지 식품은 소화를 늦추는 역할을 하기 때문에 체내 혈당치가 급상승하는 것을 막아준다.

4. 다이어트의 적인 식후 디저트를 피한다.
디저트에 해당하는 음식들은 대부분 단 음식들이다. 이는 식사에서 섭취한 탄수화물에 포함된 당과 합쳐져 혈당치를 급상승시키는 요인이 된다. 굳이 단것을 먹어야 한다면 식사에서 섭취한 당이 줄어든 식후 3시간 이후가 적당하다. 이때도 탄수화물과 당분이 많이 든 케이크, 설탕이 많이 포함된 과자는 피하고 젤리, 푸딩, 과일을 먹는 것이 좋다.

5. 운동을 병행하면 더욱 효과적이다.
GI다이어트는 식단을 조절하는 방법이므로 단시간에 효과를 보기는 힘들다. 좀 더 단기간에 효과를 원한다면 하루에 한번은 몸을 조금이라도 움직여 땀을 내는 것이 좋다. 체중이 정상 체중이 되기 전에는 체중을 싣지 않는 운동이 좋다. 수영장 운동(수영, 물속걷기 등), 자전거타기 등은 퇴행성관절염을 유발하는 무릎이나 발목에 체중이 실리는 부담을 줄이고 체중감량과 함께 자신감 회복에 도움을 준다.

무릎에 자신이 생기면 숨찬 운동을 병행하면 좋다. 숨찬 운동은 심폐지구력을 강화하고, 폐 외에도 혈당, 콜레스톨 등 신체의 대사를 개선시키고, 예민해진 자율신경을 안정시킨다.
숨찬 운동은 그 운동을 했을 때 숨이 차는 운동으로, 수영, 자전거타기, 빨리 걷기, 조깅, 에어로빅 등과 테니스, 스쿼시, 축구, 농구, 탁구 등은 매우 좋은 심폐지구력 운동이다.


& GI다이어트가 효과적인 이유는?


1. GI다이어트 식단이 우리 고유의 식생활과 적합하다.매 끼니마다 GI수치가 낮은 채소류의 반찬을 다량 섭취하고 있어
“밥”의 양만 조절하면 곧 GI다이어트 식단이다.

2. 식생활상 GI수치가 낮은 식품이 많아 GIGI다이어트 식단 메뉴구성이 용이하다.

3. 고유의 조리법 자체가 많이 씹어야 하기 때문에 소화가 늦어져 혈당치 상승을 자연스럽게 억제하는 효과가 있다.

4. 단맛보다는 소금, 간장, 식초 등을 다양하게 이용, GI수치를 낮추는 조리법이 발달되어 있다.

참고] 미치도록 다이어트 해도...미치도록 빠지지 않는 지방들....

다이어트에 성공했도...이 놈의 요요현상 때문에..정말 미칠것 같고...
평생 다이어트와 씨름해도...효과가 전혀 없는 분들 많죠...

이런 분들은....마지막이라는 생각으로..아래 다이어트에 성공할 수..
있는 다이어트 실패자라면 꼭 해봐야 할 체중감량 테스트..링크를..
걸어 놓았으니....생애 마지막 다이어트라 생각하고...다이어트 하는데 있어..
도움을 받아보시기 바랍니다.

다이어트 테스트 [다이어트 실패자라면 무조건 해봐야 할 다이어트 테스트 링크]



& 건강한 GI다이어트를 위한 세가지 비법?

1. 정제되지 않은 거친 음식을 먹어라!

2. CPF(탄수화물 : 단백질 : 지방) 밸런스를 40 : 20 : 20으로 맞춰라!

3. 근육운동과 유산소운동을 병행하라!


& 기존의 칼로리 다이어트 VS 새로운 GI 다이어트


               
              기존의 칼로리 다이어트 방식
                  새로운 GI 다이어트 방식 
 1.식사제한
 2.운동요법 병행필수
 3.다이어트에 대한 스트레스 가증
 4.요요현상
 5.다이어트에 대한 불신감
 1.식사제한이 없다.
 2.GI 수치가 낮은 음식은 마음껏 섭취가 가능하다.
 3.요요현상이 업다.
 4.혈당치만 낮게 유지시킬 경우
   운동, 식사제한 없이도 다이어트가 가능하다.



& 식품별 GI 수치표



어떤 다이어트가 살이 잘빠진다는 둥.....무조건 5키로는 감량 가능하다는 둥..
어쩌니 저쩌니..해도..사실 다이어트 만큼 힘든게..없죠.??
결코....쉽게 빠질 살들은 아니라도...거꾸로 생각하면..결코..빠지지 않을 살들도..
아니라는 생각으로....올여름...멋진 몸매를 위한다면....독한 맘 먹고...미치도록 해야 살 빠지겠죠. ㅋ

다이어트 관련포스트








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