Numită și forma androidă, este o siluetă determinată de hormonul masculin testosteron în care distribuția grăsimii se face în jumătatea superioară a corpului (brațe, abdomen); talia este masivă, aproape inexistentă, umerii sunt largi, șoldurile înguste, picioarele lungi și subțiri. Este o siluetă ideală din punct de vedere al curelor de slăbire, grăsimea de pe burtă fiind prima care dispare prin restricția calorică. Kilogramele în plus sunt ușor de ascuns, de multe ori acestea depunându-se pe sâni (ce bucurie!) și în interiorul abdomenului, printre organe, în timp ce coapsele rămân neafectate. Atenție însă, există un risc crescut de apariție a diabetului tip 2 și a bolilor cardiovasculare. Metabolismul bazal și arderea caloriilor sunt mult accelerate față de forma ginoidă, din acest motiv femeile „măr“ putând fi mai relaxate în ceea ce privește aportul alimentar. Surplusul ponderal se datorează unui stil de viață dezordonat, cu mese neregulate și abundente, asociat cu sedentarism.

5 reguli alimentare

  • eliminați prăjelile, sosurile cu mult ulei, tocăturile – gătiți cât mai simplu (la grătar sau la cuptor), cu cât mai puțină grăsime; renunțați la produsele cu maioneză, la mâncărurile copioase și laborioase.
  • evitați deserturile și băuturile răcoritoare – conținutul crescut de zahăr determină o secreție mare de insulină, hormon responsabil de transformarea rapidă a excesului de calorii în grăsime de depozit.
  • mâncați masa principală a zilei la prânz și eliminați carbohidrații de la masa de seară – proteinele slabe (carne, pește) asociate cu legume și lipsa glucidelor din meniu ajută la diminuarea grăsimii abdominale.
  • evitați alimentele care balonează sau care au o digestie greoaie (băuturi carbogazoase, fasole, mazăre, legume proaspete, pâine albă, cartofi) și măriți consumul de fibre.
  • renunțați la alcool, chiar și în cantități mici favorizează sinteza de grăsimi.

5 obiceiuri obligatorii

  • relaxați-vă și eliminați stresul – nu numai că stresul îngrașă, dar favorizează depunerea preferențială a grăsimii pe abdomen și în interiorul acestuia, printre organe: faceți ordine în activitatea profesională și familială și nu mâncați pe bază de stres (foame nervoasă, emoțională).
  • stabiliți un program regulat, cu 3 mese principale consumate în liniște, cu calm; mestecați bine pentru a evita balonarea și ajustați treptat cantitatea de alimente. O masă unică, abundentă, consumată seara nu face decât să mărească volumul stomacului și să ducă la îngrășare.
  • faceți zilnic câteva exerciții pentru abdomen, veți întări mușchii și burta va dispărea parțial prin simpla corectare a tonusului peretelui abdominal (organele interne vor fi ținute mai strâns în cavitatea abdominală).
  • înlăturați sedentarismul și practicați în mod constant o activitate fizică ușoară – nu este doar sănătos, dar vă și ajută să slăbiți.
  • faceți regulat analize de sânge – grăsimea localizată pe abdomen crește riscul de boală de aceea, chiar dacă nu există un surplus ponderal major, controlați-vă anual glicemia, nivelul colesterolului și al trigliceridelor.

 

*Material extras din cartea “Sănătatea are gust”, Dr. Mihaela Bilic, pag. 13-14

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