Често при преработката на храните се унищожават много от важните съставки, в следствие на което се получават така наречените празни калории. Празните калории са калории с ниска хранителна стойност, често са в голямо количество като в същото време липсват така важните микроелементи (витамини,минерали,антиоксиданти и др.)за организма. Те доставят енергия на организма но всъщност не идва от полезен източник, често при редовната консумация на празни калории се трупат излишни мазнини, поради факта, че те са висококалорични и също така не могат да се образуват в мускулна тъкан или полезни съставки за тялото. Празните калории идват основно от въглехидратите и мазнините, най-често под формата на наситени мазнини, добавени захари и др.

Най-често срещаните храни с високо съдържание на празни калории

  • Наденици, луканки, бекон и други колбаси съдържащи наситени мазнини
  • Сладолед и сметана , те съдържат наситени мазнини и добавени захари
  • Пици, тостери и дюнери , съдържат наситени мазнини
  • Соди,енерийни напитки и плодови напитки, обикновено съдържат добавени захари
  • Алкохолни напитки – водка, ракия, бира и други, съдържат добавени захари
  • Торти,пасти, бонбони и понички, съдържат добавени захари и наситени мазнини
  • Пържени продукти – картофи, месо и др. Пърженето увеличава калоричността на храните като в същото време намаля количеството на микроелементите.

Източниците на празни калории, преработените храни – имат също така и допълнително добавени овкусители,оцветители,консерванти и други (Е номерата в храните). Повечето от които при честата консумация, освен че ще получавате празни калории, но и допълнително ще влошите здравето си поради наличието на допълнително добавените съставки.

Как да ограничим приема на празни калории?

  • Избягвайте пържените храни и при възможност приготвяйте храна си у дома
  • Избягвайте газираните напитки, сокове и алкохол
  • Яжте пълнозърнести тестени изделия и сменете зърнените закуски с добавена захар и оцветители със мюсли или овесени ядки
  • Яжте храните по-близки до естественото им състояние с минимална обработка
  • Избягвайте рафинирани храни

Разбира се повечето хора не могат да спрат нацяло консумацията на изброените храни, но все пак е добре да се ограничи тяхното количество. Препоръчително е количеството на празните калории да е до 10% от дневния калориен прием.

By Admin

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