{"id":61778,"date":"2021-03-15T13:02:17","date_gmt":"2021-03-15T12:02:17","guid":{"rendered":"https:\/\/bb.dwizards.dev\/spomladansko-ciscenje-kuhinje-znebite-se-slabih-prehranskih-navad\/"},"modified":"2023-10-06T16:53:41","modified_gmt":"2023-10-06T16:53:41","slug":"spomladansko-ciscenje-kuhinje-znebite-se-slabih-prehranskih-navad","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/spomladansko-ciscenje-kuhinje-znebite-se-slabih-prehranskih-navad\/","title":{"rendered":"SPOMLADANSKO \u010cI\u0160\u010cENJE KUHINJE: ZNEBITE SE SLABIH PREHRANSKIH NAVAD"},"content":{"rendered":"\n

V zimskih mesecih se lahko spremeni kar nekaj va\u0161ih navad: jeste ve\u010d hrane in zaradi hladnej\u0161ega vremena nekoliko zanemarite svojo vadbeno rutino. Prav zaradi tega, ter tudi zaradi raznih okoljskih dejavnikov v tem obdobju lahko ob\u010dutimo pomladansko utrujenost.<\/p>\n\n\n\n

Pomlad je tik pred vrati, kar za mnoge pomeni, da je \u010das za veliko \u010di\u0161\u010denje. \u010ceprav to obi\u010dajno povezujemo s \u010di\u0161\u010denjem podstre\u0161ja, gara\u017ee ali celotne hi\u0161e, se v tem \u010dlanku \u0161e vedno osredoto\u010damo na \u010di\u0161\u010denje kuhinje. A tu ne govorimo o tem, da je treba o\u010distiti pe\u010dico ali umiti umivalnik, temve\u010d gre za \u010di\u0161\u010denje nezdrave hrane iz va\u0161e kuhinje in njihovo nadomestitev z bolj zdravimi razli\u010dicamo. To pa storite tako:<\/p>\n\n\n\n

1. NAVADNE TESTENINE ZAMENJAJTE S POLNOZRNATIMI<\/span><\/strong><\/p>\n\n\n\n

\u010ce ste ljubitelj testenin, jih lahko nadomestite z bolj zdravo razli\u010dico. Navadne testenine zaradi na\u010dina predelave ne vsebujejo toliko vlaknin, vitaminov in mineralov kot polnozrnate. Tako boste z enim obrokom polnozrnatih testenin zau\u017eili veliko ve\u010d vlaknin in mikrohranil, poleg tega pa vsebujejo tudi 6 gramov beljakovin, ki pa so v kombinaciji z mesom odli\u010den obrok po treningu, za pove\u010danje mi\u0161i\u010dne mase.<\/p>\n\n\n\n

2. \u017dITA ZAMENJAJTE Z OVSENIMI KOSMI\u010cI<\/span><\/strong><\/p>\n\n\n\n

\u010ce trenirate in ste ljubitelj \u017eit in se pogosto znajdejo na va\u0161em kro\u017eniku, verjetno i\u0161\u010dete bolj zdravo varianto, ki ne vsebuje veliko nezdravih sladkorjev in ma\u0161\u010dob. Ovseni kosmi\u010di so v tem primeru lahko dobra alternativa. Za razliko od ve\u010dine podobnih izdelkov je ovsena ka\u0161a nepredelana in s tem tudi zelo zdrava. Ker vsebujejo veliko koli\u010dino vlaknin, vas bodo ovseni kosmi\u010di dolgo nasitili in vam tako lahko pomagajo pri huj\u0161anju. Ogljikovi hidrati oskrbujejo telo z energijo, zato vas lahko dobro pripravijo na trening, ovsena ka\u0161a pa vsebuje ve\u010d beljakovin kot druga \u017eita. Ena skleda ovsenih kosmi\u010dev vsebuje pribli\u017eno 150 kalorij in pribli\u017eno 4 grame vlaknin, zato nas bo zagotovo nasitila in oskrbela z energijo do kosila.<\/p>\n\n\n\n

3. SADNIE JOGURTE ZAMENJAJTE Z GR\u0160KIM JOGURTOM<\/span><\/strong><\/p>\n\n\n\n

Se ne morete upreti jogurtu? Kupljeni aromatizirani in sadni jogurti obi\u010dajno vsebujejo preve\u010d dodanega sladkorja, zaradi \u010desar so veliko bolj kalori\u010dni. Dober nadomestek je gr\u0161ki jogurt. Ta vrsta jogurta vsebuje kombinacijo kazeina, ki se po\u010dasi prebavlja in dlje \u010dasa oskrbuje telo z energijo ter beljakovine sirotke, ki se prebavljajo hitreje. Gr\u0161ki jogurt vsebuje dvakrat ve\u010d beljakovin kot obi\u010dajni jogurt in je odli\u010den prigrizek pred ali po treningu (1 skodelica vsebuje pribli\u017eno 20 gramov beljakovin). Vsebuje tudi vitamin D, ki sodeluje pri absorpciji kalcija in fosforja. Kalcij je poleg tega, da je pomemben za zdravje kosti, klju\u010dnega pomena tudi za kr\u010denje mi\u0161ic, medtem ko je fosfor potreben za tvorbo molekul ATP (virov energije v telesu). Z dodajanjem sve\u017eega sadja boste dobili veliko bolj zdravo razli\u010dico sadnega jogurta.<\/p>\n\n\n\n

4. NEZDRAVE PRIGRIZKE ZAMENJAJTE Z ORE\u0160\u010cKI<\/span><\/strong><\/p>\n\n\n\n

So va\u0161e kuhinjske omare polne prigrizkov? Majhni prigrizki, kot so pi\u0161koti in krekerji, se morda zdijo ne\u0161kodljivi, vendar kljub temu negativno vplivajo na raven inzulina, kar povzro\u010di nenaden dvig in padec ter vzrok za prenajedanje. Hrana z visoko vsebnostjo rafiniranih ogljikovih hidratov ne povzro\u010da le ve\u010dje \u017eelje po sladkorju, temve\u010d prepre\u010duje telesu sposobnost kurjenja ma\u0161\u010dob, ker lastnih zalog ma\u0161\u010dobe ne more porabiti za gorivo, prigrizek pa rabi za energijo in zmanj\u0161uje presnovno u\u010dinkovitost. Te prigrizke z visoko vsebnostjo ogljikovih hidratov zamenjajte z ore\u0161\u010dki ali semeni. Ore\u0161ki in semena ne zvi\u0161ujejo ravni inzulina, zaradi \u010desar se dlje \u010dasa po\u010dutite siti in zmanj\u0161ate \u017eeljo po sladki hrani.<\/p>\n\n\n\n

5. SLADKOR V SLADICAH NADOMESTITE Z MEDOM ALI JAVORJEVIM SIRUPOM<\/span><\/strong><\/p>\n\n\n\n

Obo\u017eujete peci sladice, a se bojite, da bi se zredili? \u010cas je, da to pomlad sladkor vzamete iz kuhinjskih omaric. Da bi se izognili nenadnim spremembam ravni inzulina, morate sladicam namesto sladkorja dodati med ali javorjev sirup. Med poleg naravnega sladkorja vsebuje tudi vodo, vitamine, minerale, aminokisline, flavonoide, kisline in antibakterijske snovi, zaradi \u010desar je prehransko bogatej\u0161i od namiznega sladkorja. Enako je z javorjevim sirupom, ki vsebuje vitamine B-kompleksa, vitamin D, A in cink, pa tudi vodo, kompleksne ogljikove hidrate, aminokisline in \u0161tevilne druge snovi.<\/p>\n\n\n\n

6. ODPRAVITE ALKOHOL IN PIJTE VE\u010c TEKO\u010cINE<\/span><\/strong><\/p>\n\n\n\n

Alkohol \u0161koduje jetrom, glavnemu organu, ki “razstruplja” va\u0161e telo. Poleg tega alkohol deluje kot diuretik, ter tako zmanj\u0161a hidreranost va\u0161ega telesa. Pomembno je, da u\u017eivanje alkoholnih pija\u010d zmanj\u0161ate na minimum in pijete ve\u010d vode. S tem boste izbolj\u0161ali krvni obtok ter prenos kisika in hranil v va\u0161e organe.<\/p>\n","protected":false},"excerpt":{"rendered":"

V zimskih mesecih se lahko spremeni kar nekaj va\u0161ih navad: jeste ve\u010d hrane in zaradi hladnej\u0161ega vremena nekoliko zanemarite svojo vadbeno rutino. Prav zaradi tega, ter tudi zaradi raznih okoljskih dejavnikov v tem obdobju lahko ob\u010dutimo pomladansko utrujenost. Pomlad je tik pred vrati, kar za mnoge pomeni, da je \u010das za veliko \u010di\u0161\u010denje. \u010ceprav to […]<\/p>\n","protected":false},"author":3,"featured_media":61779,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5977,5979],"tags":[276,7594],"class_list":["post-61778","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-sl","category-nasveti-lifestyle","tag-hrana","tag-hrana-sl"],"acf":[],"yoast_head":"\nSPOMLADANSKO \u010cI\u0160\u010cENJE KUHINJE: ZNEBITE SE SLABIH PREHRANSKIH NAVAD - 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\/spomladansko-ciscenje-kuhinje-znebite-se-slabih-prehranskih-navad\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SPOMLADANSKO \u010cI\u0160\u010cENJE KUHINJE: ZNEBITE SE SLABIH PREHRANSKIH NAVAD - Building Body\" \/>\n<meta property=\"og:description\" content=\"V zimskih mesecih se lahko spremeni kar nekaj va\u0161ih navad: jeste ve\u010d hrane in zaradi hladnej\u0161ega vremena nekoliko zanemarite svojo vadbeno rutino. 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