{"id":21263,"date":"2015-04-29T06:54:04","date_gmt":"2015-04-29T04:54:04","guid":{"rendered":"http:\/\/hudo.com\/si\/2015\/04\/29\/7-napak-ki-jih-delamo-ko-zajtrkujemo\/"},"modified":"2015-04-29T06:54:04","modified_gmt":"2015-04-29T04:54:04","slug":"7-napak-ki-jih-delamo-ko-zajtrkujemo","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/7-napak-ki-jih-delamo-ko-zajtrkujemo\/","title":{"rendered":"7 napak, ki jih delamo, ko zajtrkujemo"},"content":{"rendered":"
\n\t\t\t\t\t
Foto: Thinkstock<\/figcaption><\/figure>\n

1. Izogibamo se beljakovinam<\/h2>\n

Kava z mlekom in mafinom je pogosta izbira za zajtrk, ko zajtrkujemo izven doma. Gre za privla\u010dno kombinacijo tako ga o\u010di kot za \u017eelode, toda na \u017ealost v tej kombinaciji primanjkuje beljakovin. Raziskave so namre\u010d pokazale, da zajtrk, ki temelji na beljakovinah, uravnote\u017ea nivo sladkorja v krvi in zmanj\u0161uje napade lakote. Dan zato raje za\u010dnite z dvema trdo kuhanima jajcema in jabolkom, ali pa jogurtom, ki ste mu dodali chia semena.<\/p>\n

2. Pretiravamo s sokom<\/h2>\n

Sadni sokovi so lahko odli\u010den vir vitaminov in mineralov, toda niso alternativa temu, da jemo sadje. Za primerjavo lahko povemo, da ima ena povpre\u010dna pomaran\u010da pribli\u017eno \u0161estdeset kalorij, kozarec pomaran\u010dnega soka pa dvakrat ve\u010d. Pri tem se moramo tudi zavedati, da v soku ni toliko prehrambenih vlaknin kot v samem sadju. Ena od raziskav je celo pokazala, da imajo ljudje, ki pijejo veliko soka, pove\u010dan nivo krvnega sladkorja kot tisti, ki to po\u010dnejo ob\u010dasno.<\/p>\n

3. Jemo slabe ma\u0161\u010dobe<\/h2>\n

Vemo, da telo potrebuje tudi ma\u0161\u010dobe, da normalno funkcionira. Toda to ne pomeni, da z njimi pretiravamo, \u0161e posebno ko govorimo o nasi\u010denih ma\u0161\u010dobnih kislinah, ki jih najdemo v maslu ali slanini. Znana njujor\u0161ka nutricistka Bonnie Taub-Dix zato predlaga pravilno distribucijo ma\u0161\u010dob, kar pomeni, da za zajtrk priporo\u010da zdrave ma\u0161\u010dobe kot jih recimo najdemo v kombinaciji gr\u0161kega jogurta z dodatkom ore\u0161\u010dkov.<\/p>\n

4. Dodajamo umetna sladila<\/strong><\/h2>\n

<\/h2>\n

\u010ce nekaj nima kalorij, to \u0161e ne pomeni, da nima negativnega u\u010dinka na na\u0161e telo. Raziskava revije Nature je namre\u010d pokazala, da umetna sladila lahko poru\u0161ijo ravnovesje bakterij v \u017eelodcu, kar povzro\u010di pove\u010dano potrebo po fruktozi, da bi kon\u010dno ob\u010dutili zadovoljstvo. Nutricist Brooke Alpert iz podjetja B Nutrius svetuje pitje kave brez vsakr\u0161nih sladil in predlaga, da ji raje za okus dodate cimet, kar bo \u0161e spodbudilo delovanje metabolizma.<\/p>\n

5. Predolgo \u010dakamo na kosilo<\/strong><\/h2>\n

\u010ce prvi obrok v dnevu jemo nekaj ur po tem ko vstanemo, \u0161ele ko nas na lakoto spomni kruljenje \u017eelodca, je ve\u010d mo\u017enosti, da bomo pretiravali pri koli\u010dini zau\u017eite hrane in kon\u010dali s kako kalori\u010dno bombico v roki. \u010ce v slu\u017ebi nimate to\u010dno dolo\u010deno, kdaj morate na kosilo oziroma malico, se dr\u017eite pravila, da va\u0161e telo ne sme biti izstradano, zato jejte, ko ste la\u010dni.<\/p>\n

6. Ne pazimo na\u00a0velikost \u017eivil<\/strong><\/h2>\n

Verjeli ali ne, velikost \u017eivil vpliva na koli\u010dino hrane, ki jo zau\u017eijemo. Raziskava univerze Penn State je tako pokazala, da ljudje pri obroku zau\u017eijejo tudi do 80 kalorij ve\u010d, kadar jejo \u017eitne kosmi\u010de manj\u0161e oblike. Glavni razlog za to je, da \u017eelimo manj\u0161o velikost \u017eivil nadoknaditi z ve\u010djo koli\u010dino. Toda namesto tega raje vedno uporabljajte kuhinjsko tehtnico in si odmerite priporo\u010deno koli\u010dino \u017eivil.<\/p>\n

7. Jemo preobilne obroke<\/strong><\/h2>\n

To, da presko\u010dimo zajtrk, enako vpliva na organizem kot preveliki obroki. Velike koli\u010dine hrane obremenijo telo, upo\u010dasnijo presnovo in nas uspavajo. Namesto tega raje jejmo obroke uravnote\u017eeno sestavljene iz beljakovin in ogljikovih hidratov, ki nam dajo dovolj energije za za\u010detek delovnega dne.<\/p>\n","protected":false},"excerpt":{"rendered":"

Zajtrk je \u0161e kako pomemben obrok, toda pogosto pri njem delamo napake. Preberite, katere so najpogostej\u0161e, in kako se jim izogniti.<\/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":[1456,2219,2756,2882,2230,1679],"source":[1335,1336,1334],"supertag":[5316],"acf":[],"yoast_head":"\n7 napak, ki jih delamo, ko zajtrkujemo - 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\/7-napak-ki-jih-delamo-ko-zajtrkujemo\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 napak, ki jih delamo, ko zajtrkujemo - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Zajtrk je \u0161e kako pomemben obrok, toda pogosto pri njem delamo napake. 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