{"id":60266,"date":"2020-09-02T12:50:44","date_gmt":"2020-09-02T10:50:44","guid":{"rendered":"https:\/\/bb.dwizards.dev\/4-sestavine-za-pripravo-hitrih-in-zdravih-obrokov\/"},"modified":"2023-10-06T16:50:32","modified_gmt":"2023-10-06T16:50:32","slug":"4-sestavine-za-pripravo-hitrih-in-zdravih-obrokov","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/4-sestavine-za-pripravo-hitrih-in-zdravih-obrokov\/","title":{"rendered":"4 SESTAVINE ZA PRIPRAVO HITRIH IN ZDRAVIH OBROKOV"},"content":{"rendered":"\n<p>\u010ce ste tudi vi su\u017eenj hitrega vsakodnevnega tempa, je v\u010dasih priprava zdravega in kakovostnega obroka nadstandard, ki si ga lahko privo\u0161\u010dite samo za konec tedna. Pred delom pogosto obi\u0161\u010demo bli\u017enjo pekarno in u\u017eivamo v pecivih, ki so bogata z rafiniranimi sladkorji, a so za za marsikoga obi\u010dajen poslovni zajtrk. Na \u017ealost u\u017eivanje pekovskih izdelkov in hitre hrane ni najbolj primerno za na\u0161e zdravje, v\u010dasih pa se zdi neizogibno. Na sre\u010do obstajajo dolo\u010dena \u017eivila, ki nam omogo\u010dajo, da hitro pripravimo zdrav obrok, ki bo ustrezal priporo\u010denemu dnevnemu vnosu dolo\u010denih hranilnih snovi. Spodaj smo izpostavili 4 tak\u0161na \u017eivila, nekatera pa so \u017ee varno v va\u0161em hladilniku ali kuhinjski omari.<\/p>\n\n\n\n<h3 class=\"has-text-color wp-block-heading\" style=\"color:#f50808\"><span class=\"has-inline-color has-vivid-red-color\">INTEGRALNA \u017dITA<\/span><\/h3>\n\n\n\n<p>Celovita ali &#8220;cela&#8221; \u017eita so nepredelane \u017eitarice z vsemi njihovimi deli: lupino, endospermom in kal\u010dki (ki se med predelavo odstranijo, tj. Pridobivajo rafinirana \u017eita). Lupina vsebuje najve\u010d vlaknin, mineralov in vitaminov, potrebnih za normalno delovanje telesa. To so vitamini skupine B, vitamin E in magnezij, \u017eelezo, fosfor, kalij, natrij, \u017eveplo, mangan, cink in jod. Kal\u010dki vsebujejo veliko \u0161tevilo antioksidantov, prav tako so bogati z beljakovinami, vitaminom C, minerali in fitokemikalijami. Poleg tega, da pomagajo pri zdravljenju \u0161tevilnih tegob, polnozrnate \u017eitarice ustvarjajo dolgotrajen ob\u010dutek sitosti in kot take lahko pomagajo pri izgubi te\u017ee (za prigrizke vam ne bo treba posegati med obroki) in imajo nizek glikemi\u010dni indeks. Primeri polnozrnatega \u017eita so bulgur, oves, proso, amarant in rjavi ri\u017e. Ker rafinirana zrna, ki jih najdemo v testeninah, kruhu in pekovskih izdelkih, ne vsebujejo teh hranil, jih morate v svoji prehrani zamenjati s polnozrnatimi testeninami in kruhom.<\/p>\n\n\n\n<h3 class=\"has-text-color wp-block-heading\" style=\"color:#f50808\"><span class=\"has-inline-color has-vivid-red-color\"><strong>ZAMRZNJENA ZELENJAVA<\/strong><\/span><\/h3>\n\n\n\n<p>\u010ce &nbsp;je mogo\u010de se priporo\u010da u\u017eivanje sve\u017ee zelenjava. V trenutkih, ko to ni mogo\u010de in je treba pripraviti hiter in zdrav obrok, je vre\u010dka z zamrznjeno zelenjavo lahko dober nadomestek. U\u017eivanje zelenjave je zaradi vsebnosti vlaknin klju\u010dnega pomena za zdravje prebave. Zahvaljujo\u010d visoki vsebnosti vlaknin, pa je idealna za huj\u0161anje, ker te ustvarjajo ob\u010dutek sitosti v \u017eelodcu in zmanj\u0161ujejo \u017eeljo po prenajedanju.<\/p>\n\n\n\n<p>Ko gre za zamrznjeno zelenjavo je na voljo res veliko izbire. V hladilniku hranite raznovrstno zelenjavo, kot so cveta\u010da, brokoli, korenje, koruza, grah itd. Tudi zamrznjena zelenjava je idealen na\u010din za za\u0161\u010dito teh \u017eivil pred gnitjem in propadanjem.<\/p>\n\n\n\n<h3 class=\"has-text-color wp-block-heading\" style=\"color:#f50808\"><span class=\"has-inline-color has-vivid-red-color\">FI\u017dOL IZ KONZERVE<\/span><\/h3>\n\n\n\n<p>Naj bo to \u010drni ali navaden fi\u017eol, fi\u017eol kot \u017eivilo vsebuje veliko beljakovin rastlinskega izvora. Ena skodelica \u010drnega fi\u017eola vsebuje skoraj 9 gramov beljakovin, poleg tega pa je bogata z vlakninami, ki vam lahko pomagajo pri huj\u0161anju, saj vas bo dolgo nasitilo. Fi\u017eol lahko uporabite kot dodatek solatam, ga uporabljate za enolon\u010dnice ali kot sestavino za vegetarijanske burgerje. \u010ce \u017eelite pripraviti hiter, a zdrav obrok, ga lahko kombinirate tudi z zamrznjeno zelenjavo in polnozrnatimi testeninami.<\/p>\n\n\n\n<h3 class=\"has-white-background-color has-text-color has-background wp-block-heading\" style=\"color:#f50808\"><span class=\"has-inline-color has-vivid-red-color\"><strong>JAJCA<\/strong><\/span><\/h3>\n\n\n\n<p>Ta najljub\u0161a hrana ve\u010dine telovadcev in bodybuilderjev vsebuje vse esencialne aminokisline, holin, vitamin D in zdrave ma\u0161\u010dobe. Poleg levcina, ki pomaga okrevati mi\u0161ice po treningu, so jajca bogata z vitamini skupine B, ki sodelujejo pri pretvorbi hrane v energijo in vam omogo\u010dajo, da trenirate bolj produktivno in bolj\u0161e. To hrano lahko skuhate in uporabite kot dodatek k solatam, \u010de jih \u017eelite obogatiti z beljakovinami, pripravite pa lahko tudi zdravo omleto.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u010ce ste tudi vi su\u017eenj hitrega vsakodnevnega tempa, je v\u010dasih priprava zdravega in kakovostnega obroka nadstandard, ki si ga lahko privo\u0161\u010dite samo za konec tedna. Pred delom pogosto obi\u0161\u010demo bli\u017enjo pekarno in u\u017eivamo v pecivih, ki so bogata z rafiniranimi sladkorji, a so za za marsikoga obi\u010dajen poslovni zajtrk. Na \u017ealost u\u017eivanje pekovskih izdelkov in [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":60267,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5960,5961,5963,5971,5972,5973,5974,5975,5976,5977,5979],"tags":[],"class_list":["post-60266","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-hujsanje-dodatki","category-misicna-masa-dodatki","category-zdravje-dodatki","category-prehrana-sl","category-hujsanje-prehrana","category-misicna-masa-prehrana-sl","category-nasveti-prehrana","category-recepti-prehrana-sl","category-zdravje-prehrana","category-lifestyle-sl","category-nasveti-lifestyle"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 SESTAVINE ZA PRIPRAVO HITRIH IN ZDRAVIH OBROKOV - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/4-sestavine-za-pripravo-hitrih-in-zdravih-obrokov\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 SESTAVINE ZA PRIPRAVO HITRIH IN ZDRAVIH OBROKOV - Building Body\" \/>\n<meta property=\"og:description\" content=\"\u010ce ste tudi vi su\u017eenj hitrega vsakodnevnega tempa, je v\u010dasih priprava zdravega in kakovostnega obroka nadstandard, ki si ga lahko privo\u0161\u010dite samo za konec tedna. 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