{"id":60822,"date":"2020-12-02T11:38:37","date_gmt":"2020-12-02T10:38:37","guid":{"rendered":"https:\/\/bb.dwizards.dev\/plan-prehrane-za-minimalno-aktivne-osebe\/"},"modified":"2023-10-06T16:51:45","modified_gmt":"2023-10-06T16:51:45","slug":"plan-prehrane-za-minimalno-aktivne-osebe","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/plan-prehrane-za-minimalno-aktivne-osebe\/","title":{"rendered":"PLAN PREHRANE ZA MINIMALNO AKTIVNE OSEBE"},"content":{"rendered":"\n<p>Ljudje, ki ne trenirajo redno, ne potrebujejo toliko kalorij kot aktivni ljudje Njihovo telo pa vseeno potrebuje podobne koli\u010dine hranilnih snovi, vitaminov in mineralov. \u010ce niste preve\u010d telesno aktivni, naj va\u0161 prehranski na\u010drt temelji na \u017eivilih, ki vam pomagajo dobiti najve\u010d hranil na kalorijo. Sredozemska prehrana ali dieta z nizko vsebnostjo ogljikovih hidratov sta dve dobri mo\u017enosti, s pomo\u010djo katerih boste ostali \u010dim bolj zdravi, tudi \u010de ne te\u010dete maratona, ne trenirate z velikimi obremenitvami ali se ukvarjate s kak\u0161nim \u0161portom. Tudi \u010de opravljate pisarni\u0161ka dela in ne \u017eelite hoditi v telovadnico, vam lahko kratek sprehod med odmori ali po slu\u017ebi pomaga izbolj\u0161ati zdravje.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">ZAJTRK<\/span><\/strong><\/p>\n\n\n\n<p>Za\u010dnite dan z zajtrkom, ki vam bo dal dovolj energije za vse obveznosti, ki vas \u010dakajo pred poldnevom. Mediteranski zajtrk je lahko sestavljen iz sklede ovsene ka\u0161e, pome\u0161ane z gr\u0161kim jogurtom, pe\u0161\u010dice malin in ene ali dveh \u017elic <a href=\"https:\/\/polleosport.si\/proseries-cashew-butter-smooth-350-g\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u0161idovega masla<\/a>. \u010ce ste se vseeno odlo\u010dili za dieto, z omejenim vnosom ogljikovih hidratov, bi lahko zajtrk sestavljal iz omlete iz nekaj jajc, brokolija in malo sira z nekaj rezinami paradi\u017enika, prelitega z olj\u010dnim oljem. Obrok je bogat z beljakovinami, ogljikovimi hidrati z nizkim glikemi\u010dnim indeksom, zdravimi ma\u0161\u010dobami in razli\u010dnimi pomembnimi hranili, ki jih va\u0161e telo potrebuje za pravilno delovanje.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">KOSILO<\/span><\/strong><\/p>\n\n\n\n<p>Solata je popolno kosilo in je v mediteranski prehrani zelo priljubljena. Kro\u017enik napolnite z veliko listnate zelenjave, kot so \u0161pina\u010da, motovilec, ledenka in radi\u010d. Solati dodajte vsaj nekaj beljakovin, lahko dodate na primer tuno v konzervi ali na \u017earu pe\u010dena pi\u0161\u010dan\u010dja prsa. Dodate lahko tudi nariban sir ali trdo kuhana jajca, odvisno od va\u0161ega okusa. Ne pozabite vklju\u010diti zdravih ma\u0161\u010dob iz orehov, avokada ali ekstra devi\u0161kega olj\u010dnega olja. Poslu\u0161ajte svoje telo in lakoto, ki jo ob\u010dutite. \u010ce ste izgubili stik z notranjimi signali telesa, pazite na te\u017eo. \u010ce je va\u0161a te\u017ea \u017ee nekaj \u010dasa stabilna, to pomeni, da so va\u0161i obroki kalori\u010dno dovolj veliki za ohranjanje&nbsp;telesne te\u017ee. \u010ce \u017eelite shuj\u0161ati zmanj\u0161ajte velikost porcij, \u010de \u017eelite&nbsp;pridobiti te\u017eo pa jih pove\u010dajte.&nbsp;<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">MALICA<\/span><\/strong><\/p>\n\n\n\n<p>Ljudje, ki niso preve\u010d telesno aktivni, naj ne u\u017eivajo prigrizkov v koli\u010dinah, ki jih u\u017eivajo \u0161portniki ali drugi zelo aktivni posamezniki. \u010ce ste la\u010dni, pojejte majhen, zdrav prigrizek, ki zdru\u017euje beljakovine in ogljikove hidrate z nizkim glikemi\u010dnim indeksom. Tako lahko na primer kombinirate pest grozdja s pribli\u017eno 30 g \u010dedarja, 30 g makadamije z nekaj \u017elicami suhega sadja ali polovico banane, namazane z \u017elico ara\u0161idovega masla. \u010ce \u017eelite zmanj\u0161ati vnos ogljikovih hidratov, se odlo\u010dite za pe\u0161\u010dico ore\u0161\u010dkov, <a href=\"https:\/\/polleosport.si\/index.php?route=product\/search&amp;search=Strongman%27s\" data-type=\"URL\" data-id=\"https:\/\/polleosport.si\/index.php?route=product\/search&amp;search=Strongman%27s\" target=\"_blank\" rel=\"noreferrer noopener\">govejega ali puranjega mesa<\/a> ali trdo kuhana jajca. Vse te mo\u017enosti prigrizkov vam zagotavljajo dovolj kalorij in vam pomagajo zadovoljiti va\u0161e dnevne prehranske potrebe po makrohranilih.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">VE\u010cERJA<\/span><\/strong><\/p>\n\n\n\n<p>Lahka ve\u010derja je obi\u010dajno najbolj\u0161a mo\u017enost za ne aktivne ljudi. Me\u0161anico zdravih ogljikovih hidratov z nizkim glikemi\u010dnim indeksom lahko pripravite iz zelenjave, sladkega krompirja ali kvinoje z beljakovinami iz govedine, lososa ali pi\u0161\u010danca. Na primer, va\u0161 prehranski na\u010drt lahko vklju\u010duje pire iz sladkega krompirja s pi\u0161\u010dancem in brokolijem, file lososa s kvinojo in rde\u010do papriko ali zrezek s \u0161parglji. Zelenjavo pokapajte z malo devi\u0161kega olj\u010dnega olja, da boste la\u017eje absorbirali v ma\u0161\u010dobah topna hranila in antioksidante, ki jih najdete vobroku. \u010ce \u017eelite jed kon\u010dati s sladkim, pojejte eno ali dve kocki kakovostne temne \u010dokolade, nekaj ore\u0161\u010dkov ali pest jagodi\u010devja. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ljudje, ki ne trenirajo redno, ne potrebujejo toliko kalorij kot aktivni ljudje Njihovo telo pa vseeno potrebuje podobne koli\u010dine hranilnih snovi, vitaminov in mineralov. \u010ce niste preve\u010d telesno aktivni, naj va\u0161 prehranski na\u010drt temelji na \u017eivilih, ki vam pomagajo dobiti najve\u010d hranil na kalorijo. Sredozemska prehrana ali dieta z nizko vsebnostjo ogljikovih hidratov sta dve [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":60823,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5971,5974],"tags":[34,7596],"class_list":["post-60822","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prehrana-sl","category-nasveti-prehrana","tag-prehrana","tag-prehrana-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>PLAN PREHRANE ZA MINIMALNO AKTIVNE OSEBE - 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\/plan-prehrane-za-minimalno-aktivne-osebe\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PLAN PREHRANE ZA MINIMALNO AKTIVNE OSEBE - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ljudje, ki ne trenirajo redno, ne potrebujejo toliko kalorij kot aktivni ljudje Njihovo telo pa vseeno potrebuje podobne koli\u010dine hranilnih snovi, vitaminov in mineralov. \u010ce niste preve\u010d telesno aktivni, naj va\u0161 prehranski na\u010drt temelji na \u017eivilih, ki vam pomagajo dobiti najve\u010d hranil na kalorijo. 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