Masalah yang sering dialami sebagian besar orang adalah lemak yang menumpuk di perut yang tidak hanya mengurangi penampilan tetapi juga membahayakan kesehatan.
Perut berlemak diakibatkan karena kelebihan lemak pada tubuh, selain makanan, perut berlemak juga bisa dipengaruhi dari genetic, jenis aktivitas, banyaknya kalori dan lemak yang dikonsumsi.
Penelitian di Amerika menunjukkan bahwa pria cenderung menumpuk lemak di perut sedangkan wanita dipaha dan pinggul. Tetapi ada juga sebagian orang yang cenderung menumpuk lemak di daerah-daerah tertentu.
Apa makanan yang dapat menimbulkan penumpukan lemak pada perut?
1. Karbohidrat
Karbohidrat merupakan salah satu sumber tenaga bagi tubuh. Tetapi konsumsi karbohidrat yang berlebih mengakibatkan peningkatan kadar gula dalam darah sehingga, gula yang berlebih disebar ke seluruh tubuh dan disimpan dalam jaringan tubuh dalam bentuk lemak sebagai cadangan makanan. Ada 3 sumber karbohidrat, gula, tepung dan serat. Karbohidrat biasanya mengandung fruktosa, sejenis gula yang dengan cepat bisa diubah menjadi lemak. Karbohidrat terbagi menjadi 2 :
- Karbohidrat sederhana
Adalah karbohidrat yang mudah dicerna dan diserap oleh tubuh, contohnya permen, gula, roti putih, biscuit, jus, semangka. Karbohidrat sederhana cenderung membuat perut menjadi besar.
- Karbohidrat kompleks
Adalah karbohidrat yang tidak mudah dicerna oleh tubuh, sebagian besar karbohidrat kompleks adalah makanan yang mengandung serat sehingga lebih lama dicerna. Contoh buah, oat, gandum dan sayur.
2. Makanan mengandung lemak jenuh.
Makanan ini meningkatkan kolesterol jahat (LDL) dan menimbulkan inflamasi pada aliran darah. Makanan ini biasanya tinggi kalori dan rendah nutrisi sehingga menimbulkan penumpukan lemak pada perut, jika dikonsumsi dalam jumlah besar dan jangka waktu panjang akan mengakibatkan kanker, kolesterol dan penyakit jantung. Contoh junk food, donut, biscuit, makanan goreng-gorengan seperti kentang goreng (French fries), margarine, dan snack.
3. Alkohol
Alkohol bisa menimulkan lemak di perut tetapi ada juga sebagian orang yang suka mengkonsumsi alkohol tetapi tidak menumpuk lemak di perut.
Alkohol mengandung kalori yang tinggi dan pada saat alkohol masuk ketubuh, hati membakar alkohol bukan lemak. Dan biasanya alkohol seperti bir dikonsumsi dengan makanan mengandung lemak jenuh seperti snack atau French fries, yang pada akhirnya semua mengacu ke penumpukan lemak pada perut.
Alkohol juga dapat meningkatkan nafsu makan dan keinginan untuk makanan tidak sehat. Terkecuali wine, konsumsi wine dalam kadar sedang dapat membantu kesehatan jantung dan mengurangi efek penuaan.
4. Makanan tinggi sodium
Garam tidak menyebabkan penumpukan lemak pada perut tetapi garam bersifat mengikat air sehingga mengakibatkan tubuh menggemuk karena penumpukan air. Dalam sehari dianjurkan maksimal konsumsi garam 2,3 g. Konsumsi garam berlebih bisa mengakibatkan tekanan darah tinggi dan gangguan ginjal. Contoh makanan tinggi sodium, saus pasta, snack seperti potato chips, baking soda, keju, kecap asin, kecap ikan, daging yang diproses seperti daging ham, sosis, bacon, ikan asin, MSG (monosodium glutamate) dan makanan kaleng.
5. Minuman berkarbonasi atau soda
Soda tidak mengandung nutrisi dan kalori, hanya mengandung gula fruktosa yang tinggi dari sirup jagung, selain itu juga mengandung sejumlah pemanis buatan, pewarna dan perasa. Konsumsi soda yang berlebih mengakibatkan obesitas, diabetes dan penumpukan lemak pada perut. Penelitian menunjukkan konsumsi makanan atau minuman manis akan memperlambat metabolism dan meningkatkan penumpukan lemak.
Selain menghindari makanan diatas, meningkatkan asupan protein dan olahraga dapat mengurangi lemak pada tubuh, asupan protein yang cukup akan meningkatkan metabolisme dan olahraga akan membantu pembetukan otot dan perbaikan postur tubuh.
Referensi
http://livewell.jillianmichaels.com/carbs-make-belly-fat-5218.html
http://diet.lovetoknow.com/wiki/What_Foods_Cause_Belly_Fat
http://www.newsmax.com/Health/Headline/belly-fat-abdominal-fat-flat-belly-dieting/2014/01/01/id/544683/
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