1
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
30
30
32
34
Indigo
Indigo
-
+
$ 404.6 $ 304.6
5 Pocket Jean - 30 / Indigo
30
30
32
34
Indigo
Indigo
-
+
$ 404.6 $ 304.6
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
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28)","#pibtn-icon-font-size":"16px","#continue-text":"Jatka ostoksia","#continue-display":"inline-block","#continue-width":"100px","#continue-height":"42px","#continue-effect-hover":"raise","#continue-font-size":"13px","#continue-font-weight":"400","#continue-font-style":"normal","#continue-text-decoration":"none solid rgb(255, 255, 255)","#continue-color":"rgb(255, 255, 255)","#continue-color-hover":"rgb(255, 255, 255)","#continue-background-color":"rgb(128, 83, 157)","#continue-background-color-hover":"rgb(240, 128, 80)","#continue-border-width":"0px","#continue-border-color":"rgb(0, 0, 0)","#continue-border-color-hover":"rgb(0, 0, 0)","#continue-border-radius":"5px","#checkout-text":"Kassa","#checkout-display":"block","#checkout-width":"100px","#checkout-height":"42px","#checkout-effect-hover":"raise","#checkout-font-size":"13px","#checkout-font-weight":"400","#checkout-font-style":"normal","#checkout-text-decoration":"none solid rgb(255, 255, 255)","#checkout-color":"rgb(255, 255, 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{"#popup-showup-effect":"bounceDownIn","#popup-width":"850px","#popup-font-family":"News_Cycle","#popup-padding":"30px","#popup-background-color":"rgb(255, 255, 255)","#popup-border-width":"0px","#popup-border-color":"rgb(255, 255, 255)","#popup-border-radius":"5px","#product-title-display":"inline","#product-title-font-size":"16px","#product-title-font-weight":"700","#product-title-font-style":"normal","#product-title-text-decoration":"none solid rgb(0, 0, 0)","#product-title-text-align":"left","#product-title-color":"rgb(0, 0, 0)","#success-alert-text":"Product successfully added to your shopping cart","#success-alert-display":"block","#success-alert-font-size":"18px","#success-alert-font-weight":"700","#success-alert-font-style":"normal","#success-alert-text-decoration":"none solid rgb(40, 167, 69)","#success-alert-text-align":"left","#success-alert-color":"rgb(40, 167, 69)","#additional-quantity-text":"Quantity","#additional-subtotal-text":"Subtotal","#additional-total-text":" Total ","#additional-display":"block","#additional-font-size":"14px","#additional-font-weight":"400","#additional-font-style":"normal","#additional-text-decoration":"none solid rgb(0, 0, 0)","#additional-text-align":"left","#additional-color":"rgb(0, 0, 0)","#item-count-text-text":"There are {number} tems in your cart.","#item-count-text-display":"block","#item-count-text-font-size":"18px","#item-count-text-font-weight":"700","#item-count-text-font-style":"normal","#item-count-text-text-decoration":"none solid rgb(0, 0, 0)","#item-count-text-text-align":"left","#item-count-text-color":"rgb(0, 0, 0)","#cart-note-text":"Add a note for admin","#cart-note-display":"block","#cart-note-font-size":"14px","#cart-note-font-weight":"700","#cart-note-font-style":"normal","#cart-note-text-decoration":"none solid rgb(0, 0, 0)","#cart-note-text-align":"left","#cart-note-color":"rgb(0, 0, 0)","#continue-text":"CONTINUE SHOPPING","#continue-display":"inline-flex","#continue-width":"170px","#continue-height":"43px","#continue-font-size":"12px","#continue-font-weight":"400","#continue-font-style":"normal","#continue-text-decoration":"none solid rgb(255, 255, 255)","#continue-color":"rgb(255, 255, 255)","#continue-color-hover":"rgb(228, 228, 228)","#continue-background-color":"rgb(0, 0, 0)","#continue-background-color-hover":"rgb(0, 0, 0)","#continue-border-width":"0px","#continue-border-color":"rgb(0, 0, 0)","#continue-border-color-hover":"rgb(0, 0, 0)","#continue-border-radius":"0px","#checkout-text":"PROCEED TO CHECKOUT","#checkout-display":"inline-flex","#checkout-width":"169px","#checkout-height":"43px","#checkout-font-size":"12px","#checkout-font-weight":"400","#checkout-font-style":"normal","#checkout-text-decoration":"none solid rgb(255, 255, 255)","#checkout-color":"rgb(255, 255, 255)","#checkout-color-hover":"rgb(228, 228, 228)","#checkout-background-color":"rgb(0, 0, 0)","#checkout-background-color-hover":"rgb(0, 0, 0)","#checkout-border-width":"0px","#checkout-border-color":"rgb(0, 0, 0)","#checkout-border-color-hover":"rgb(0, 0, 0)","#checkout-border-radius":"0px","#tocartbtn-text":"GO TO CART","#tocartbtn-display":"none","#tocartbtn-width":"160px","#tocartbtn-height":"41px","#tocartbtn-font-size":"12px","#tocartbtn-font-weight":"400","#tocartbtn-font-style":"normal","#tocartbtn-text-decoration":"none solid rgb(255, 255, 255)","#tocartbtn-color":"rgb(255, 255, 255)","#tocartbtn-color-hover":"rgb(224, 224, 224)","#tocartbtn-background-color":"rgb(0, 0, 0)","#tocartbtn-background-color-hover":"rgb(0, 0, 0)","#tocartbtn-border-width":"0px","#tocartbtn-border-color":"rgb(0, 0, 0)","#tocartbtn-border-color-hover":"rgb(0, 0, 0)","#tocartbtn-border-radius":"0px"}
{"#stickybar-display":"none","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(246, 247, 251)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(37, 37, 37)","#stickybar-buynow-background-color-hover":"rgb(37, 37, 37)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"15px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(242, 108, 79)","#stickybar-buynow-background-color-hover":"rgb(242, 108, 79)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"2px"}
{"#stickybar-action":"goto_checkout","#stickybar-display":"flex","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"230px","#stickybar-buynow-height":"70px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(17, 17, 17)","#stickybar-buynow-background-color-hover":"rgb(17, 17, 17)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(0, 0, 0)","#stickybar-buynow-border-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-radius":"0px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(242, 108, 79)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(255, 255, 255)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"230px","#stickybar-buynow-height":"70px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"none","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(0, 0, 0)","#stickybar-buynow-background-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(0, 0, 0)","#stickybar-buynow-border-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-radius":"0px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"none","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 254, 254)","#stickybar-buynow-color":"rgb(255, 254, 254)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(242, 108, 79)","#stickybar-buynow-background-color-hover":"rgb(244, 72, 35)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"0px"}
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"Tiedän kyllä" .. mutta mikään ei muutu. Kuulostaako tutulta?

"Tiedän kyllä" .. mutta mikään ei muutu. Kuulostaako tutulta?

Ravitsemukseen ja hyvään ruokavalioon liittyen on nykyään paljon tietoa saatavilla ja harvalla ruokavaliomuutosten tekeminen onkaan tiedosta kiinni. Miksi sitten omia tottumuksia ei saa vastaamaan näitä tietoja? Perimmäinen syy lienee opitut tavat ja rutiinit, joiden varassa toimimme päivästä ja viikosta toiseen. Kaupassa kuljetaan samoja reittejä ja kärryyn poimitaan samat, tutut tuotteet. Jos mökillä ruokavalio on aina koostunut lähinnä makkarasta, ei sinne vain osaa viedä mukanaan salaattitarpeita. Kun kiire painaa, ei muutosten ajattelemiselle saati toteuttamiselle ole resursseja. Myös makumaailmamme on muotoutunut elämän aikana tietynlaiseksi ja siitä poikkeavien ruokien valmistaminen voi tuntua riskiltä. Jos ei tiedä miltä fenkoli tai broccolini näyttää, voi niiden käyttäminen ruoanvalmistuksessa tuntua melkoisen utopistiselta.

Miten muutoksia tehdään?

Kun olet päättänyt tehdä aiempaa parempia ruokavalintoja, on alkutilanteen selvittäminen hyvä lähtökohta. Ruokapäiväkirjan pitäminen tai annosten valokuvaaminen on hyvä tapa selvittää nykytilaa. Tähän löytyy myös monenlaisia digi-sovelluksia, jos kynä ja ruutupaperi tuntuu tylsältä. Kirjaa kaikki syöty ja juotu ylös ruokamittoja käyttäen (esim. 1 dl riisiä, 1 kananmunankokoinen peruna, kämmenenkokoinen broilerinfilee, 2 dl rasvatonta maitoa). Kirjoita mihin kellonaikaan ja missä söit. Voit myös kirjoittaa ruokailuhetkeen liittyviä tunteita ja ajatuksia ylös (esim. karmea nälkä, söin kiireessä, palkitsin itseni). Pidä päiväkirjaa ainakin 4 päivän ajan, mukana mielellään sekä arki- että vapaapäiviä. Pyri syömään normaalisti, älä kaunistele kirjanpidon vuoksi. Tämän jälkeen tarkastele ruokapäiväkirjaa ulkopuolisen silmin ja tarkista erityisesti seuraavat asiat:

  • Kuinka pitkiä ruokailuvälejä löydät? Syötkö joka päivä ainakin aamupalan, lounaan ja päivällisen sekä 1-3 muuta ”palaa”? Vai naposteletko koko ajan jotakin? 
  • Mitä juot, löytyykö päivittäin paljon mehua, limpparia, energiajuomia tai alkoholia? 
  • Miten paljon kasviksia, marjoja ja hedelmiä käytät? Täyttyykö 6 kourallista päivässä? 
  • Mitenkäs on herkkujen laita, paljonko niitä kuluu ja missä tilanteissa? 
  • Onko mukana kala-aterioita? Entäs kasvisruokaa? Montako kertaa syöt punaista lihaa tai makkaraa? 
  • Entäs rasvavalinnat? Ovatko ne pääasiassa pehmeitä? 
  • Minkälaisia viljavalmisteita käytät? Valkoista riisiä ja ranskanleipää vai ohrahelmiä ja täysjyväleipää?

Kun olet arvioinut ruokavaliotasi objektiivisesti, mitä korjaamisen paikkoja huomaat? Kirjoita ne ylös. Esimerkiksi: syön kasviksia ja hedelmiä vain 3 annosta päivässä, iltapäivällä ruokailujen väli on muutamina päivinä 6 tuntia ja leivän päällä käytän usein tuorejuustoa margariinin sijaan. Mitkä näistä asioista olisi mielestäsi helpointa ja/tai tärkeintä muuttaa? Valitse yksi tai korkeintaan kaksi asiaa ja muotoile korjattava asia tavoitteeksi TARMO-mallin mukaisesti.

TARMO-tavoitteet (lähde: www.diabetesfoorumi.fi):

T äsmällinen - Onko tavoite niin selkeä, että sen toteutumista voi mitata?

A ikataulutettu - Onko muutos ajankohtainen ja onko sille asetettu tarkka aikataulu?

R ealistinen - Onko tavoite mahdollista saavuttaa?

M itattava - Mistä tiedän, että jokin on muuttunut?

O lennainen - Vaikuttaako tavoite oikeasti haluttuun suuntaan?

  Eli jos koet kasvisten käytön lisäämisen tärkeimmäksi asiaksi, voisi tavoite olla esimerkiksi: Syön lounaalla ½ lautasellista salaattia ja/tai kypsennettyjä kasviksia sekä välipalaksi hedelmän. Tavoite on hyvä, kun iltaisin voit selkeästi todeta, oletko päässyt tavoitteeseesi vai et. Pidä myös päivittäin kirjaa siitä, miten onnistuit ja miltä muutokset tuntuivat. Kun koet, että muutos alkaa olla osa arkea (esim. 1-2 kk päästä), poimi seuraava kehittämiskohde alkuperäiseltä listaltasi ja ota se uudeksi tavoitteeksi. Jatka samalla tietysti ensimmäisen muutoksen ylläpitämistä. Näin pienin askelin ja helpoimmasta aloittaen saat lopulta isoja muutoksia aikaiseksi.

  Kärsivällisyyttä elämäntapamuutosten tekeminen kysyy. Yleisesti ajatellaan, että uusien tapojen muuttuminen rutiiniksi vaatii ainakin vuoden. Asiaa auttaa, jos saat esimerkiksi puolison tai ystävän innostumaan elämäntapamuutoksista myös. Näin voitte toimia toistenne tsempparina ja vertaistukena. Myös elämäntapamuutosten ammattilaiset auttavat mielellään, jos muutoksiin sitoutuminen ei täysin itsenäisesti tahdo onnistua. ”Tilivelvollisuus” kannustaa jatkamaan ja auttaa huonompien hetkien yli.

Kirjoittanut:

Laillisettu ravitsemusterapeutti Kati Laine. Kati työskentelee Lempillä elintapavalmentajana ja ravintovalmennuksen asiantuntijana.