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A flat belly is not “just” about weight loss and sit ups. It’s about a healthy stomach – Happy Healthy

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For any kind of enquiries please contact me on my mail: julie@happyhealthy.dk
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A flat belly is not “just” about weigh...

A flat belly is not “just” about weight loss and sit ups. It’s about a healthy stomach

– Scroll down for English version –

En flad mave er på de fleste menneskers ønskeseddel. Mange prøver at tabe sig og laver et utal af mavebøjninger med netop det formål at få en flad mave. Men en flad mave handler ikke “bare” om mavebøjninger og om at tabe sig… Ofte handler det i højere grad om at have en mave, der fungerer og er sund. En mave ude af balance kan medføre den klassiske mavedelle, oppustethed, hormonelle ubalancer og alt det, der netop står i vejen for en flad mave.

Forstoppelse og oppustethed kan få selv den meget slanke til at se næsten gravid ud, men ikke mindst kan det medføre fordøjelsesproblemer, som atter kan medføre dårligere fedtforbrænding og større ophobning af affaldsstoffer. Udover den flade mave for mange er et skønhedsideal, så er det altså SÅ vigtigt for hele din sundhed og humør, at maven er i balance.
En sund mave i balance handler først og fremmest om det rette samspil mellem de forskellige mavebakterier. Lad os her bare skelne mellem “gode” og “dårlige”. Gode bakterier er gunstige for stort set alle processer i kroppen såsom et godt immunforsvar, højt stofskifte, effektiv fedtforbrænding, pæn hud, højt humør, god fordøjelse – og ja, også utrolig afgørende for en flad mave. Har man ikke nok bakterier, har man sværere ved at tabe sig, da man vil have et overtal af kalorier, som bakterierne ellers ville have brugt. Ydermere indeholder vi 10 gange flere bakterier, end vi har menneskeceller, hvorfor de altså spiller en utrolig stor rolle i vores krop. De gode bakterier skal vi, selvsagt, have flere af.
Her er mine bedste tips til en sund, glad og flad mave. Punkt 6 er især et af de vigtigste og mest afgørende punkter for mig. Hvilke mon er det for dig?
1. Citronvand. Start hver morgen med et stort glas vand med saft fra 1/2 citron på tom mave. Denne lille daglige vane har mange sunde effekter: virker udrensende og afgiftende, fremmer fordøjelsen og vægttab samt øger dit energiniveau og renser blodet.
2. Probiotika. Indtag probiotika af høj kvalitet efter behov.Jeg indtager selv 1-2 piller i perioder af Udo’s choice Super Adult. Et godt probiotika produkt hæmmer væksten af skadelige mikroorganismer i tarmen og fremmer dermed et sundt miljø, som har en helbredende effekt på alle (ja, alle!) kroppens processer. Et bedre immunforsvar, pænere hud, mindre luft i maven, god fordøjelse, bedre hukommelse, gladere humør og overskud er blot for at nævne nogle af effekterne ved en sund tarmflora. Personligt, placebo eller ej, så er min mave i hvert fald gladere (og fladere), når jeg tager dette tilskud.
3. Tilberedning. Kog, damp, riv eller blend dine grøntsager. Rå grøntsager kan være hårde for maven at nedbryde og kan på den måde skabe en masse luft. Når de i stedet bliver tilberedt, kan du opnå en bedre optagelse af næringsstofferne, da det er nemmere for maven at fordøje maden.
4. Undgå. Undgå at indtage for store mængder af gluten, raffineret mel, sukker og mælkeprodukter i hverdagen. Disse fødevarer er i sig selv ikke skadelige,medmindre man er intolerant eller allergisk, men i for store mængder skaber de en overvægt af de “dårlige bakterier” i maven. Og det handler om den rette balance. Personligt mærkede jeg en stor effekt af at skære ned på disse fødevarer, og i dag spiser jeg dem i mindre grad. Jeg indtager dem på et minimum i hverdagen og “gemmer” og nyder dem hellere til hyggestunder, fester, i weekenden osv. Læs mere om gluten HER.
5. 600 g grønt dagligt. Spis en masse, masse, masse, og jeg gentager en masse grønt og bladgrønt! Grøntsager fremmer nemlig de gode bakterier i maven. Det kan dog ikke altid være helt nemt at komme op på så mange grøntsager om dagen. I, der følger mig på Instagram, ved, at jeg derfor starter hver morgen med en “greenie” (smoothie baseret på bladgrønt). Den gør det SÅ nemt! Se min opskrift HER.
6. Rolig morgen. Sidst men ikke mindst sørg for at starte dagen i ro og mag. Dette er nok et af de vigtigste og mest afgørende punkter for mig. For rigtig mange (læs: mig) kan en hurtig morgen og et måltid slugt på farten sætte en ren stopklods i maven. Jeg prøver så vidt muligt at stå tidligt nok op, således at jeg kan stå roligt op, forberede og indtage mit morgenmåltid i ro og mag. Jeg sørger gerne for at have mindst 20-30 minutter til selve indtagelsen af min morgenmad. Det er bl.a. grunden til, at jeg aldrig længere praktiserer “morgentræning” på den måde, hvor jeg springer op af sengen og ud af døren. Morgentræning for mig i dag kan altså først være efter min rolige morgen. Siden min mave går i stå af det andet, er det tydeligvis ikke det rette for mig. Hvad mon virker for dig?

 

 

– Kærlig hilsen Julie/HappyHealthy – 

Følg mig på Facebook og Instagram

 

Referencer:

Kert, Jimmie & Rose, Lisbeth (2016). Sund med dine gode bakterier. LaBessonne
Enders, Giulia (2015). Tarme med charme – alt om et undervurderet organ. People’s Press
Perlmutter, David (2015). Brain Maker.


– English –

A flat belly is on most people’s wish list. Many people try to lose weight and do a number of sit ups in order to achieve a flat tummy. BUT, a flat belly is not “just” about losing weight and doing sit-ups… Often it’s about having a HEALTHY gut. A stomach out of balance can cause the unwanted belly fat, hormonal imbalances, bloating and all the things that stands in the way for your goal, a flat tummy.

Constipation and bloating are for example two things that can make even the skinniest person look almost pregnant. Besides that, digestions problems lead to a less functioning fat burn. To many people a flat belly is a beauty ideal, but having a healthy and balanced gut is also so important to your overall health and mood. A healthy gut is first and foremost about having the right balance of gut bacteria. Let’s call them good and bad gut bacteria. The good ones promote almost every process in your body, such as your immune system, fat burn, skin, mood, digestion – and yes, not least it plays a very significant role when it comes to achieving a flat belly. If you lack bacterias, you will have more troubles losing weight too, since you will have too many calories left, which the bacterias otherwise consume. We have 10 times more bacteria than human cells which is why they have a big role in the body’s overall health. Let’s get more of these good bacteria!
Here are my top tips for a flat, happy and healthy belly. Number 2, 5 and 6 are personally my most effective and important actions.
1. Lemon Water. Start every morning with a large glass of water with lemon. This little daily action has many healthy effects: it cleanses and detoxifies, promotes digestion and weight loss plus increases your energy level and cleanses the blood.
2. Probiotics. Eat probiotics of high quality every day. Personally I eat 1-2 pills when needed – I use Udo’s choice Super Adult. A good probiotic product of good quality inhibits the growth of harmful microorganisms in the intestine and thereby promotes a healthy environment, which has a healing effect on all (yes, all!) processes in the body. A better immune systems, cleaner and firmer skin, less bloating, good digestion, better memory and happier mood – just to name some of the effects of a healthy gut. Placebo or not, my tummy is more happy (and flat) when I get enough of the good bacteria.
3. Cooking. Boil, steam or blend your vegetables. Raw vegetables can be hard on the stomach and it can be problematic for your system to break it down. This typically causes constipation. When you process the food it can make you absorb more nutrients since the digestion gets easier.
4. Avoid. Avoid too high amounts of gluten, refined flour, sugar and milk products in everyday life. These foods are themselves not harmful, unless you are intolerant og allergic, but in excessive amounts they create a predominance of the “bad”  bacterias in the gut. Personally, I felt a great effect of cutting down on these foods, and today I eat them less. I eat them rarely in my everyday life and I rather  enjoy and “save” them for cozy moments, parties, during weekends, etc. Read more about gluten HERE
5. 600 grams of greens a day. Eat a looooot of greens! Healthy bacteria love greens, yay! I know that it’s not necessarily easy to eat 600 gram of greens every day. As you, who follow me on Instagram, know already I therefore start every morning by drinking a “greenie” (a green smoothie)! Find my recipe HERE.
6. Calm morning. Last but not least, be sure to begin the day calmly. This is probably the most important and most effective step for me in order to achieve a stomach in balance. To many people (read: me), a quick breakfast and a meal on the go completely pause my digestion (read: constipation). I try as far as possible to get up early enough up so that I’m able to wake up slowly, prepare and eat my breakfast in peace. I prefer at least having 20-30 minutes to eat my breakfast. This is also why I no longer practice “morning workouts” as I used to. Today, morning training is never before my quiet morning. Since my stomach does not function the other way, it is clearly not right for me. I wonder what works for you?

 

– Love Julie/HappyHealthy – 

Follow me on Facebook and Instagram

References:

Kert, Jimmie & Rose, Lisbeth (2016). Sund med dine gode bakterier. LaBessonne
Enders, Giulia (2015). Tarme med charme – alt om et undervurderet organ. People’s Press
Perlmutter, David (2015). Brain Maker.


RELATED POST

  1. […] Først og fremmest er min daglige greenie et af mine “midler” til en sund (og flad) mave. Kan i læse mere om HER. […]

  2. […] – for ikke også at nævne andre almindelige følgeproblematikker såsom tristhed, uren hud, lavere fedtforbrænding og depression sågar. En god fordøjelse er afgørende for, at kroppens processer fungerer godt, og at man føler velvære generelt. Læs desuden mit indlæg om mine 6 råd til en sund og flad mave. […]

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