{"id":18786,"date":"2016-04-04T05:50:32","date_gmt":"2016-04-04T03:50:32","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2016\/04\/04\/hrana-za-dolgo-in-zdravo-zivljenje\/"},"modified":"2016-04-12T08:15:16","modified_gmt":"2016-04-12T06:15:16","slug":"hrana-za-dolgo-in-zdravo-zivljenje","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-za-dolgo-in-zdravo-zivljenje\/","title":{"rendered":"Hrana za dolgo in zdravo \u017eivljenje"},"content":{"rendered":"
\n\t\t\t\t\t
(Thinkstock)<\/figcaption><\/figure>\n

Ore\u0161\u010dki<\/h2>\n

Vsak dan zau\u017eijte pest razli\u010dnih ore\u0161\u010dkov \u2013 pistacije, orehi, mandlji, indijski ore\u0161\u010dki… izberite svoje najljub\u0161e. Vsebujejo veliko nenasi\u010denih ma\u0161\u010dob in so izjemno koristni za srce in o\u017eilje. Vendar ne pretiravajte, 1 pest na dan je ve\u010d kot dovolj. Tudi pretirano u\u017eivanje nenasi\u010denih ma\u0161\u010dob vodi v debelost.<\/p>\n

Jogurt<\/h2>\n

Jogurt vsebuje probiotike, kalcij, beljakovine in vitamin B. Probiotiki prepre\u010dujejo, da bi se v prebavilih razmno\u017eevale \u0161kodljive bakterije, ki povzo\u010dajo napihnjenost in \u010drevesne oku\u017ebe. Znanstveniki so dokazali, da probiotiki \u0161\u010ditijo pred rakom na \u010drevesju, prav tako so nekatere raziskave potrdile, da \u0161\u010ditijo tudi pred rakom dojk. Poleg tega jogurt krepi imunski sistem in ni\u017ea krvni pritisk. U\u017eivajte navaden nizkokalori\u010dni jogurt, saj sadni jogusti vsebujejo velike koli\u010dine sladkorja.<\/p>\n

Vlaknine<\/h2>\n

Izbirajte hrano bogato z vlakninami \u2013 polnozrnate \u017eitarice, stro\u010dnice, zelenjava, ka\u0161e in kosmi\u010di (ajdovi, proseni, je\u010dmenovi, pirini). Zau\u017eijte vsaj 25g vlaknin na dan. Vlaknine prepre\u010dujejo zaprtost, zni\u017eujejo krvni tlak in so pomemben varovalni dejavnik pred kroni\u010dnimi, nenalezljivimi boleznimi, predvsem \u010drevesnim rakom. Veliko boste naredili \u017ee, \u010de vse izdelke iz bele moke, zamenjate s polnozrnatimi izdelki.<\/p>\n

Mastne ribe<\/h2>\n

Ribe jejte vsaj 3x tedensko in izbirajte mastne, kot so losos, sardine, sku\u0161e, brancin. Ribe so bogat vir beljakovin in predvsem esencialnih omega 3 ma\u0161\u010dobnih kislin. Omega 3 ma\u0161\u010dobe so pomemben varovalni dejavnik pred boleznimi srca in o\u017eilja ter prepre\u010dujejo kardiovaskularne bolezni, sladkorno bolezen tipa II in osteoporozo. Nezanemarljivo je tudi dejstvo, da pomagajo pri huj\u0161anju. \u010ce niste ljubitelj rib, lahko pose\u017eete po alternativah \u2013 laneno olje za vegetarijance in vegane ali naravno ribje olje v kapsulah<\/span><\/a><\/span>.<\/p>\n

Z izbiro zgoraj na\u0161tetih \u017eivil boste naredili velik korak proti zdravemu \u017eivljenju. Tudi pri ostalih obrokih se dr\u017eite smernic zdravega prehranjevanja in jejte zmerne koli\u010dine obrokov. V svoj vsakdan vklju\u010dite redno telesno vadbo in se izogibajte kajenju ter prekomernemu pitju alkohola. \u010ce se vam uspe izogniti tudi stresu, ste na konju.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u010ce bi radi dolgo in zdravo \u017eiveli, uvrstite na svoj jedilnik naslednja \u017eivila.<\/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":[1384,1679],"source":[1335,1336,1334],"supertag":[],"acf":[],"yoast_head":"\nHrana za dolgo in zdravo \u017eivljenje - 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\/hrana-za-dolgo-in-zdravo-zivljenje\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hrana za dolgo in zdravo \u017eivljenje - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"\u010ce bi radi dolgo in zdravo \u017eiveli, uvrstite na svoj jedilnik naslednja \u017eivila.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-za-dolgo-in-zdravo-zivljenje\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Slovenija\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/hudo.si\" \/>\n<meta property=\"article:published_time\" content=\"2016-04-04T03:50:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-12T06:15:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/img-149104782.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2122\" \/>\n\t<meta property=\"og:image:height\" content=\"1415\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hudo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:site\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"hudo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuti\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-za-dolgo-in-zdravo-zivljenje\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-za-dolgo-in-zdravo-zivljenje\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Hrana za dolgo in zdravo \u017eivljenje\",\"datePublished\":\"2016-04-04T03:50:32+00:00\",\"dateModified\":\"2016-04-12T06:15:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-za-dolgo-in-zdravo-zivljenje\/\"},\"wordCount\":341,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"luka batista\",\"zdrava hrana\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-za-dolgo-in-zdravo-zivljenje\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-za-dolgo-in-zdravo-zivljenje\/\",\"name\":\"Hrana za dolgo in zdravo \u017eivljenje - 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