식이섬유다이어트

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작성자스타쉽 조회 1회 작성일 2021-01-26 07:53:56 댓글 0

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식이섬유 OOg 먹으면 살빠진다! (ft.식이섬유 식단 음식)

00:16 1일 권장량
01:26 섭취원칙
02:18 추천음식
02:58 주의사항
03:29 식단예시
04:19 총정리


※ 관련영상 보러가기
- 다이어트 채소 총정리 ▶

- 식이섬유 살빠지는 이유 ▶

- 식이섬유 많은 음식 BEST5 ▶



※ 쏘팟 블로그글 보러가기 ▶ https://blog.naver.com/yashin1210/221469885421


※ 참고문헌
1. Slavin JL. Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc. 2008 Oct;108(10):1716-31.
2. Wolk A, Manson JE, Stampfer MJ, Colditz GA, Hu FB, Speizer FE, Hennekens CH, Willett WC. Long-term intake of dietary fiber and decreased risk of coronary heart disease among women. J Am Med Assoc 28(21):1998-2004, 1999.
3. Institute of Medicine(IOM). Dietary Reference intakes: The essential guide to nutrient requirements; 2006.
4. Andrew Reynolds, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019 Feb 2;393(10170):434-445
5. Chandalia M, et al. Beneficial effects of high dietary fiber intake in patients with type 2 diabetes mellitus. N Engl J Med. 2000 May 11;342(19):1392-8.

식이섬유만 잘 챙겨 먹어도! - 연구로 입증 된 식이섬유의 놀라운 다이어트 효과 & 건강효과

연구 결과들로 입증된 식이섬유의 다이어트 효과, 건강효과 - 식이섬유 챙겨 먹는 것에 무심한 우리. 알면 달라질 거에요~

킴스헬스톡에서는 새롭게 발견된 건강과 관련된 알아두면 좋을 만한 정보들을 쉽게 정리해서 바로바로 전해 드리고 있습니다.
e-mail: kimshealthtalk@gmail.com (질문은 댓글로만 받습니다!)

참고문헌/자료
- Ma, Y., Olendzki, B. C., Wang, J., Persuitte, G. M., Li, W., Fang, H., ... \u0026 Schneider, K. L. (2015). Single-component versus multicomponent dietary goals for the metabolic syndrome: a randomized trial. Annals of internal medicine, 162(4), 248-257.
- Hairston, K. G., Vitolins, M. Z., Norris, J. M., Anderson, A. M., Hanley, A. J., \u0026 Wagenknecht, L. E. (2012). Lifestyle factors and 5‐year abdominal fat accumulation in a minority cohort: the IRAS family study. Obesity, 20(2), 421-427.
- St-Pierre, D. H., Rabasa-Lhoret, R., Lavoie, M. È., Karelis, A. D., Strychar, I., Doucet, E., \u0026 Coderre, L. (2009). Fiber intake predicts ghrelin levels in overweight and obese postmenopausal women. European journal of endocrinology, 161(1), 65-72.
- Schulze, M. B., Liu, S., Rimm, E. B., Manson, J. E., Willett, W. C., \u0026 Hu, F. B. (2004). Glycemic index, glycemic load, and dietary fiber intake and incidence of type 2 diabetes in younger and middle-aged women. The American journal of clinical nutrition, 80(2), 348-356.
- Vasishtha, H., \u0026 Srivastava, R. P. (2013). Effect of soaking and cooking on dietary fibre components of different type of chickpea genotypes. Journal of food science and technology, 50(3), 579-584.
- https://www.nutrition.org.uk/healthyliving/basics/fibre.html?
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

식이섬유 먹을수록 살빠지는 이유 5가지

다이어트하실 때 식이섬유 꼭 챙겨드셔야 돼요!

※ 참고문헌
1. Chandalia M, et al. Beneficial effects of high dietary fiber intake in patients with type 2 diabetes mellitus. N Engl J Med. 2000 May 11;342(19):1392-8.
2. Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber : a meta-analysis. Am J Clin Nutr 69(1):30-42, 1999.
3. Parnell JA, Reimer RA. Prebiotic fiber modulation of the gut microbiota improves risk factors for obesity and the metabolic syndrome. Gut Microbes. 2012 Jan-Feb;3(1):29-34.
4. Cummings JH. The effect of dietary fiber on fecal weight and composition. In: Spiller GA, editors. CRC Handbook of Dietary Fiber in Human Nutrition. Boca Raton: CRC Press; 1993. p.263-349.
5. Hairston KG, Vitolins MZ, Norris JM, Anderson AM, Hanley AJ, Wagenknecht LE. Lifestyle factors and 5-year abdominal fat accumulation in a minority cohort: the IRAS Family Study. Obesity (Silver Spring). 2012 Feb;20(2):421-7.
6. Thompson SV, Hannon BA, An R, Holscher HD. Effects of isolated soluble fiber supplementation on body weight, glycemia, and insulinemia in adults with overweight and obesity: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2017 Dec;106(6):1514-1528.

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#식이섬유다이어트

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