{"id":11485,"date":"2016-10-12T08:34:41","date_gmt":"2016-10-12T06:34:41","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2015\/10\/12\/kaksen-zajtrk-bo-dvignil-naso-odpornost\/"},"modified":"2016-10-26T09:58:19","modified_gmt":"2016-10-26T07:58:19","slug":"kaksen-zajtrk-bo-dvignil-naso-odpornost","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaksen-zajtrk-bo-dvignil-naso-odpornost\/","title":{"rendered":"Kak\u0161en zajtrk bo dvignil na\u0161o odpornost?"},"content":{"rendered":"<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-src=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2013\/10\/zdrav-zajtrk-320x155.jpg\" data-srcset=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2013\/10\/zdrav-zajtrk-660x320.jpg 660w,http:\/\/moski.hudo.com\/wp-content\/uploads\/2013\/10\/zdrav-zajtrk-320x155.jpg 330w\" sizes=\"(max-width: 660px) 100vw, 660px\"\/><figcaption>foto:Thinkstock<\/figcaption><\/figure>\n<p>Zajtrk je pomemben obrok, s katerim zau\u017eijemo energijo, ki jo potrebujemo ob za\u010detku novega dne. A energijski vidik ni edini, zato pozabite na kruh in nutelo! Preverite, katera \u017eivila, in zakaj, je dobro u\u017eivati \u017ee za zajtrk &#8211; sploh, \u010de \u017eelimo sezono gripe in prehladov pre\u017eiveti zdravi.<\/p>\n<h2>Ve\u010d vitamina D<\/h2>\n<p>Za sezono prehladov in gripe je zna\u010dilno tudi slabo vreme. Pomanjkanje son\u010dne svetlobe pa lahko kmalu vodi do pomanjkanja vitamina D, ki je pomemben za na\u0161 imunski sistem. V svoj zajtrk vklju\u010dite jajca, losos ali gobe. Omleta z jur\u010dki in polnozrnat oblo\u017een kruhek z lososom in sve\u017eim sirom vas bo nahranil in preskrbel z energijo, zdravimi ma\u0161\u010dobami, vitaminom D in drugimi pomembnimi hranili.<\/p>\n<h2>Vitamin C ni \u010dude\u017eno sredstvo, je pa nepogre\u0161ljiv<\/h2>\n<p>Dolgo so strokovnjaki opevali vitamin C kot \u010dude\u017eno oro\u017eje proti prehladu. Danes vemo, da ta vitamin nima nobenih \u010darobnih sposobnosti, je pa, kot vsi vitamini, minerali in druge hranilne snovi, nepogre\u0161ljiv v na\u0161em telesu. Za zdrav imunski sistem moramo tako s hrano zau\u017eiti tudi dovolj vitamina C. Za zajtrk si privo\u0161\u010dimo smoothie iz sadja, bogatega s tem vitaminom, kot so pomaran\u010de in kivi, \u010de pa niste ljubitelj sadnih sokov in sladkih \u017eivil, pa si privo\u0161\u010dite porcijo paprike ali sve\u017ee \u0161pina\u010de, bodisi v solati, bodisi v sendvi\u010du.<\/p>\n<h2>Beljakovine<\/h2>\n<p>Na\u0161 imunski sistem se vsiljivcev, kot so bakterije in virusi, obrani s pomo\u010djo belih krvni\u010dk. Za proizvodnjo teh pa telo potrebuje tudi beljakovine. Jajca, mle\u010dni izdelki, stro\u010dnice, mesni izdelki in ribe itd. naj bojo, tako zaradi ustrezne sestave obroka, ki mora vsebovati beljakovine, kot tudi zaradi odpornosti, sestavni del va\u0161ega zajtrka.<\/p>\n<h2>\u0160e en razlog za mlado \u0161pina\u010do, gobice in polnozrnata \u017eita<\/h2>\n<p>Ta \u017eivila namre\u010d vsebujejo veliko cinka, ki naj bi ga imunski sistem potreboval za svoje delovanje. Poleg teh treh \u017eivil, ga veliko vsebujejo tudi bu\u010dna semena in ore\u0161\u010dki (ki jih lahko zme\u0161amo z \u017eitaricami, ko\u0161\u010dki pomaran\u010de in jogurtom in tako dobimo polnovreden zajtrk, od katerega bomo dolgo siti), kakav, stro\u010dnice in meso.<\/p>\n<h2>Teko\u010dina<\/h2>\n<p>Prvi obrok v dnevu ni pomemben le zaradi energije, ki jo potrebujemo za zagon. Preko no\u010di nismo pokurili le energije, ki nam jo je dala hrana prej\u0161njega dne, temve\u010d smo po 8-ih urah brez pitja tudi precej dehidrirani. Zato ob zajtrku spijmo \u010dimve\u010d teko\u017eine. Kozarec vode, ko se zbudimo, nas bo rehidriral in ubla\u017eil vol\u010djo lakoto, dokler ne pripravimo zajtrka, ob katerem si, poleg hrane, privo\u0161\u010dimo \u0161e obilo \u010daja ali drugega napitka. Kofein je resda odvajalo, vendar s podalj\u0161ano kavo dobimo ve\u010d vode, kot je izgubimo.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sezona gripe in prehladov se bli\u017ea in na\u0161a odpornost bo spet pred preizku\u0161njo. Zato preverite, kak\u0161en zajtrk bo pomagal va\u0161emu telesu, da se \u0161\u010diti pred oku\u017ebami!<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[2344,1629,2230,1679],"source":[1549,1518],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kak\u0161en zajtrk bo dvignil na\u0161o odpornost? - Hudo Slovenija<\/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:\/\/hudo.com\/si\/zdrav-duh-telo\/kaksen-zajtrk-bo-dvignil-naso-odpornost\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kak\u0161en zajtrk bo dvignil na\u0161o odpornost? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Sezona gripe in prehladov se bli\u017ea in na\u0161a odpornost bo spet pred preizku\u0161njo. 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