{"id":21501,"date":"2011-01-03T06:20:00","date_gmt":"2011-01-03T05:20:00","guid":{"rendered":"http:\/\/hudo.com\/si\/2011\/01\/03\/kaj-moramo-jesti-za-izgubo-odvecne-mascobe\/"},"modified":"2011-01-03T06:20:00","modified_gmt":"2011-01-03T05:20:00","slug":"kaj-moramo-jesti-za-izgubo-odvecne-mascobe","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-moramo-jesti-za-izgubo-odvecne-mascobe\/","title":{"rendered":"Kaj moramo jesti za izgubo odve\u010dne ma\u0161\u010dobe?"},"content":{"rendered":"
\n\t\t\t\t\t
\u017de vrab\u010dki na veji \u010divkajo, da je zajtrk najpomembnej\u0161i obrok, a vseeno ne \u0161kodi, \u010de \u0161e enkrat ponovimo to. (PhotoXpress) <\/figcaption><\/figure>\n

Pomen zajtrka za izgubo odvečne telesne maščobe <\/h2>\n

Pri sestavi jedilnika za izgubo maščobe moramo vedno paziti, da bomo telesu zagotovili optimalen vnos vseh hranil (beljakovine, ogljikovi hidrati in maščobe). Poleg osnovnih hranil pa moramo poskrbeti tudi za dovolj velik vnos esencialnih hranil, ki so nujno potrebna za naše zdravje in optimalno funkcioniranje našega organizma. Med esencialna hranila spadajo vitamini, minerali, omega3 maščobne kisline in določene aminokisline. Poleg tega pa moramo vedno poskrbeti za dovolj velik vnos tekočine.<\/p>\n

Jedilnik naj bo sestavljen iz več manjših obrokov, ki naj si sledijo v časovnem razmiku 3 – 4 ure. Najpomembnejši obrok v dnevu je zajtrk, kar pomeni, da v njem lahko zaužijemo več kalorij v primerjavi z ostalimi obroki, ki mu sledijo. Dovolj velik vnos kalorij za zajtrk nam tudi pospeši metabolizem, kar pomeni, da bomo čez dan porabili več kalorij in pozitivno prispevali k odpravljanju maščobnih zalog. Zajtrk naj bo sestavljen iz kvalitetnih beljakovin, kompleksnih ogljikovih hidratov, zdravih maščob, vlaknin ter vitaminov in mineralov. Po pomembnosti pa zajtrku sledita obrok pred in po treningu oziroma po kakšni drugi aktivnosti. Dnevno je priporočeno zaužiti  5 – 6 obrokov.<\/p>\n

Priporočena živila, ki pomagajo pri izgubi odvečne telesne maščobe<\/h2>\n

Kvalitetne beljakovine (gradniki naših mišic)<\/i>: piščančje\/puranje prsi, pusta govedina, ribe, jajca, sirotkine beljakovine v prahu (whey), pusta skuta.Naše telo potrebuje dnevno od 2 do 3 grame beljakovin na kilogram telesne teže, odvisno od aktivnosti osebe s katero se ukvarja. K tej teži štejemo samo kvalitetne beljakovine iz zgoraj naštetih hranil in nikakor ne nekvalitetnih iz žitaric, testenin, riža … 1 gram beljakovin ima približno 4 kalorije.<\/p>\n

Kompleksni ogljikovi hidrati (skrbniki za našo energijo)<\/i>: riž (priporočam rjavega ali basmati zaradi nižjega glikemičnega indeksa), polnozrnate  testenine, razni polnozrnati nepredelani kosmiči (ovseni, rženi, pirini …), pravi polnozrnati kruh, krompir (priporočam sladki oz »sweat potato«). Za ogljikove hidrate je nekoliko težje določiti količino dnevnega vnosa, saj se le-ta močno razlikuje od metabolizma posameznika. Te vrednosti se nekako gibljejo med 1,5 in 3g na kilogram telesne teže. Razdeljeni naj bodo tako, da jih 25 % zaužijemo z zajtrkom, 25 % po aktivnosti, ostalih 50 % pa razdelimo med ostale obroke, a moramo paziti, da jih izpustimo v zadnjem obroku pred spanjem, saj jih v spanju ne potrebujemo in bi se najveretneje shranili v odvečne zaloge maščob.<\/p>\n

Zdrave maščobe<\/i>: ekstra deviško oljčno olje, boragovo olje, svetlinovo olje, olje makadamije, oreščki. Omega 3 maščobne kisline lahko pridobimo z uživanjem rib (sardele, losos, skuša), iz omega jajc, ali pa jih vnesemo s prehranskimi dodatki, ki kupimo v obliki kapsul v trgovinah s športno prehrano. Ko smo ravno pri maščobah, ne smem pozabiti na pripravo hrane, za katero priporočam uporabo kokosovega masla, saj le ta pri segrevanju ne spremeni oblike in nam tako naredi najmanj škode. Maščobe naj predstavljajo nekje 15 % našega dnevnega vnosa kalorij. 1 gram maščobe ima 9 kalorij. <\/p>\n

Vlaknine<\/i>: za vlaknine pa priporočam uživanje veliko zelenjave predvsem zelenjave zelene barve, saj ne vsebuje sladkorja in ima zelo veliko vlaknin in ostalih vitaminov in mineralov. Veliko vlaknin vsebujejo tudi polnozrnate žitarice.<\/p>\n

Vitamini in minerali<\/i>: če smo aktivni, priporočam uporabo multivitaminskih in mineralnih dodatkov, ki jih najdemo v trgovinah s športno prehrano. Ne uživajte veliko sadja zaradi vitaminov, saj ne smemo pozabit, da sadje vsebuje sadni sladkor (fruktozo) katerega naše telo težko porabi v celoti za energijo in se tako shranjuje v maščobne zaloge, česar pa si ne želimo.<\/p>\n","protected":false},"excerpt":{"rendered":"

Strokovnjak za fitnes in prehrano Sa\u0161o Petek vam svetuje, kaj jesti, da boste la\u017eje izgubili odve\u010dno telesno ma\u0161\u010dobo.<\/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":[2538,4374,1679],"source":[1549,1518],"supertag":[],"acf":[],"yoast_head":"\nKaj moramo jesti za izgubo odve\u010dne ma\u0161\u010dobe? - 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\/kaj-moramo-jesti-za-izgubo-odvecne-mascobe\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kaj moramo jesti za izgubo odve\u010dne ma\u0161\u010dobe? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Strokovnjak za fitnes in prehrano Sa\u0161o Petek vam svetuje, kaj jesti, da boste la\u017eje izgubili odve\u010dno telesno ma\u0161\u010dobo.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-moramo-jesti-za-izgubo-odvecne-mascobe\/\" \/>\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=\"2011-01-03T05:20:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/Photoxpress_1079969-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\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=\"3 minute\" \/>\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\/kaj-moramo-jesti-za-izgubo-odvecne-mascobe\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-moramo-jesti-za-izgubo-odvecne-mascobe\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Kaj moramo jesti za izgubo odve\u010dne ma\u0161\u010dobe?\",\"datePublished\":\"2011-01-03T05:20:00+00:00\",\"dateModified\":\"2011-01-03T05:20:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-moramo-jesti-za-izgubo-odvecne-mascobe\/\"},\"wordCount\":672,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"ma\u0161\u010dobe\",\"Sa\u0161o Petek\",\"zdrava hrana\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-moramo-jesti-za-izgubo-odvecne-mascobe\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-moramo-jesti-za-izgubo-odvecne-mascobe\/\",\"name\":\"Kaj moramo jesti za izgubo odve\u010dne ma\u0161\u010dobe? 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