Januar 27th, 2015 
Markus33 
Viele Menschen die von „Stress“ im Alltag begleitet werden, nehmen zu. Durch den Zeit- und Leistungsdruck, dem man dadurch täglich ausgesetzt ist, kommt es sehr selten vor das man sich ausgewogen ernährt. Man hat kaum Zeit, die Nerven liegen blank, das Einkaufen in Ruhe und die Zubereitung ausgewogener Speisen bleiben auf der Strecke.
Dies ist aber nicht der alleinige Grund für das Übergewicht, welches durch Stress entsteht.
Was sind weitere Gründe?
Geringere Verbrennung von Kalorien durch „Stress“!
Nach einer Studie der Ohio State University (OSU) stellten Wissenschaftler folgendes fest:
Menschen, die einen ruhigen und stressfreien Tag erlebt hatten, verbrannten am Folgetag durchschnittlich 104 Kcal mehr in 7 Stunden, als Menschen die Stresssituationen ausgesetzt waren.
Das würde bedeuten, dass unser Körper nach Stress, weniger Kalorien abbauen kann.
Fettverbrennung wird durch erhöhte Insulinwerte gehemmt!
Weitere Erkenntnisse während dieser Studie waren, dass gestresste Personen wesentlich höhere Insulinwerte aufweisen, als die stressfreien Personen.
Die Umwandlung von Fett in Energie, wird durch den erhöhten Insulinspiegel gehemmt. Die Fettverbrennung läuft in diesem Fall nicht ausreichend stark. Somit lagert unser Körper mehr Fett im Gewebe ein und wir nehmen zu.
Fast-Food durch gesunde Snacks ersetzen
Wer sich über einen längeren Zeitraum dem Stress hingibt, der muss mit einer Gewichtszunahme rechnen.
Zwar lässt sich Stress nicht immer zu 100 Prozent vermeiden, jedoch sollten wir uns deshalb darum bemühen, immer gesunde Nahrung griffbereit zu haben und ungesundes Fast-Food nicht an unseren Körper heranlassen.
Ungesundes Fast-Food sollten Sie vermeiden!
In Zeiten, in denen und Stress unvermeidbar begleitet, ändert sich natürlich auch unser Stoffwechsel. Durch gesunde Snacks, können wir aber mit viel weniger Kalorien entgegen wirken.
Diese gesunden Snacks wirken sich positiv auf unseren Insulinspiegel aus, da sie ihn nicht weiter erhöhen. Weiterhin führen sie meist zu einer Senkung der Blutfettwerte, wodurch unser Körper besser mit Stress zurechtkommt.
Die stressbedingte Gewichtszunahme kann so im Rahmen gehalten werden, da gesunde Snacks zum Teil die negativen Folgen von Stress ausgleichen können.
Was sind gesunde Snacks?
Versuchen Sie einfach einmal während Ihrer Pausen, egal ob im Beruf oder auch zu Hause, auf wenig nahrhaftes Fast-Food zu verzichten.
Ersetzen Sie ungesundes Essen, wie Pizza, Döner, Bratwurst, Tütensuppen, Fertigsoßen, Raviolidosen etc. – einfach durch gesunde Snacks.
Hier einige Beispiele für gesunde Snacks:
Obstsalat mit Beerensoße:
Einfach frische Früchte der Saison in kleine Stücke schneiden, z.B. Äpfel mit Bananen und Orangen kombinieren. Oder vielleicht Kaki mit Birnen und Maracuja mit Granatapfel mischen.
Mixen Sie Beeren der Saison mit Datteln und geben noch etwas Orangen- oder Mandarinensaft hinzu. So bekommen Sie eine köstliche Soße für Ihren Fruchtsalat.
Pausenbrot:
Vollkorn- oder Roggenbrot mit leichtem Frischkäse bestreichen und mit fettarmer Putenbrust belegen. Als Garnitur oder Beilage sind Gurkenscheiben, Tomate oder Salat zu empfehlen.
Müsli selbst zubereiten:
Ein normales Basismüsli ohne Zuckerzusatz mit Obststücken und Milch mischen. Zum süßen verwenden Sie etwas Vanillepulver. Verzichten sollten Sie auf die Verwendung von Schokolade und geröstete Nüsse.
Müsli selbstgemacht!
Quark als Alternative zu Schoko-Keksen:
Einfach einen Becher Magerquark mit geschnittenen Bananen und/oder Apfelstücken vermischen.
Finger-Food:
Zaubern Sie sich selbst ein buntes Finger-Food, indem Sie sich Gurken, Möhren oder Radieschen in kleine Stücke schneiden und in einer Frischhalte-Box aufbewahren. Kleiner Knabberspaß während der Arbeit.
Beispiel – Fingerfood
Leichter Eiersalat (6 Portionen):
1 Bund Radieschen, 1 roter Apfel, 10 gekochte Eier (hart), 1 Beet Kresse, 4 EL Zitronensaft, 1 Bund Schnittlauch, 1 TL Honig, 2 TL Meerrettich (gerieben), 4 EL Öl, Salz, Pfeffer
Sie putzen und waschen die Radieschen, schneiden oder hobeln sie dann in dünne Scheiben. Anschließend waschen Sie den Apfel, achteln und entkernen ihn. Die Achtel schneiden Sie dann quer in Scheiben und mischen sie sofort mit 1 EL Zitronensaft, damit sie nicht braun werden.
Danach schälen und vierteln Sie die Eier. Nun schneiden Sie die Kresse und den Schnittlauch fein. Anschließend geben Sie alles in eine Schüssel.
Geben Sie nun etwas kaltes Wasser, Honig, geriebenen Meerrettich, Zitronensaft, Öl, Salz und Pfeffer in ein Glas mit Schraubverschluss. Verschrauben Sie es nun und schütteln Sie es kräftig durch. Jetzt ist Ihr Dressing für den Salat fertig.
Sie sollten beides am besten getrennt mitnehmen und es erst vor Ort miteinander vermischen.
Ich hoffe, Ich konnte Ihnen hiermit weitere Hilfe und Tipps bieten!
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