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[영양정보] 뱃살 만드는 식품과 그 대체 식품 5가지
21-05-24 11:15 86,977회 617건

◇ 몸매 망치는 원인

음식 중에는 소화관을 통과하면서 곧바로 원하지 않는 부위에 지방을 증가시키는 것들이 있다. 지방 층 깊은 곳을 두껍게 하는 이런 식품들이야말로 뱃살을 나오게 해 몸매를 망치는 주범으로 꼽힌다.

이런 식품들은 심장질환이나 당뇨병, 알츠하이머병 위험을 증가시키기도 한다. 미국의 음식, 영양 정보 잡지인 '잇디스낫댓(Eat This Not That)'이 뱃살 만드는 식품과 이를 대체할 식품 5가지를 소개했다.

◆ 감자 칩 = 하버드대학교 연구팀은 감자 칩을 뱃살을 증가시키는 최악의 식품으로 꼽는다. 그 이유는 감자 칩에 포화지방과 나트륨이 많이 들어있고 칼로리가 높기 때문만은 아니다. 정작 문제가 되는 것은 포만감을 주지 못하고 계속 먹게 만든다는 것이다.

감자 칩을 매일 먹는 것만으로도 뱃살을 약 1㎏ 늘린다는 연구결과도 있다. 이런 감자 칩 대신 흰 강낭콩, 현미 등을 넣어 만든 칩인 비니토스는 짭조름한 칩에 대한 식탐을 없애 준다. 비니토스와 같은 칩에는 포화지방은 적고 섬유질은 풍부해 건강에 좋다.

◆ 다이어트 소다 = 날씬한 몸매를 만들려면 단 음료 대신 다이어트라는 이름이 들어간 음료를 고르게 마련이다. 하지만 이는 잘못된 것이다. 최근 연구에 의하면 다이어트 소다 섭취가 증가할수록 허리둘레가 늘어나는 것으로 나타났다. 여기에 다이어트 소다를 즐겨 마시는 사람들은 뱃살도 많은 것으로 드러났다.

이는 다이어트 소다를 마시는 사람들은 그들이 절약하는 칼로리의 양을 과대평가해 이런 음료를 너무 많이 마시는 경향이 있기 때문으로 밝혀졌다. 전문가들은 이런 음료 대신에 차를 마시라고 권한다. 차 중에서도 백차는 새로운 지방 세포가 형성되는 것을 막고, 신체가 축적된 지방을 분쇄해 없애는 데 도움이 된다.

◆ 피자 = 입이 즐거운 순간, 엉덩이가 뚱뚱해진다. 포화지방이 많은 식품으로 꼽히는 게 피자다. 이 때문에 동맥을 막는 것으로 작용할 수 있다. 연구에 의하면 다른 지방과는 달리 포화지방은 대부분 위장에 축적이 되는 것으로 나타났다. 피자 대신에 바게트에 치즈, 과일, 채소, 소스 등을 얹어 요리한 브루스케타와 같은 종류의 식품을 먹는 게 좋다.

◆ 프렌치프라이 = 성냥개비처럼 가늘게 썰어 만든 감자튀김을 말하는 프렌치프라이는 지방이 잔뜩 든 탄수화물로 구성돼 있어 체중을 증가시키는 식품으로 꼽힌다. 하버드대학 연구팀에 의하면 프렌치프라이를 정기적으로 먹는 사람은 4년 마다 3파운드(약 1.36㎏)의 체중이 더 늘어나는 것으로 나타났다.

이런 프렌치프라이를 집에서 고구마로 만든 프라이로 대체해 보라. 고구마를 길게 썰어 코코넛오일 등으로 조리를 하면 버터나 라드가 들어간 것보다 뱃살에 축적이 될 가능성이 적어진다.

◆ 과일주스 = 천연이고 비타민C가 가득 차 있는 데 뭐가 문제일까. 100% 과일주스는 단 음료보다는 분명히 좋은 선택일 수 있다. 하지만 생과일로 만든 과일주스에도 한 컵 당 당분이 36g 정도가 들어있다. 과일주스에서 단 맛을 내는 것은 과당인데 과당은 뱃살 증가와 연관이 있다. 과일주스 대신 깨끗한 물에 오렌지나 자몽 등 을 껍질 채 잘게 잘라 넣어 마시면 항산화제 효과를 볼 수 있다.



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