{"id":408734,"date":"2019-10-21T07:47:02","date_gmt":"2019-10-21T05:47:02","guid":{"rendered":"https:\/\/hudo.com\/si\/2019\/10\/21\/5-nasvetov-za-ohranjanje-konstantne-telesne-teze-tudi-v-zimskem-casu\/"},"modified":"2019-10-21T07:47:02","modified_gmt":"2019-10-21T05:47:02","slug":"5-nasvetov-za-ohranjanje-konstantne-telesne-teze-tudi-v-zimskem-casu","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-nasvetov-za-ohranjanje-konstantne-telesne-teze-tudi-v-zimskem-casu\/","title":{"rendered":"5 nasvetov za ohranjanje konstantne telesne te\u017ee tudi v zimskem \u010dasu"},"content":{"rendered":"<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" \/><figcaption>foto: Nives Brelih Photography<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400\">Prehod iz poletnega v jesenski \u010das nam prinese veliko sprememb. Veliko \u010dasa pre\u017eivetega na sve\u017eem zraku, nam v jesenskem in zimskem \u010dasu prinese ve\u010d zadr\u017eevanja v zaprtih prostorih. V hladnej\u0161ih dneh hitreje se\u017eemo po toplih sladkih napitkih in prigrizkih, in raje ostanemo po\u010divati na toplem kav\u010du, kar lahko vodi v nabiranje kilogramov.<\/span><\/p>\n<ol>\n<li><b> Obroki naj bodo sestavljeni<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Izognimo se obrokom, ki so sestavljeni iz ve\u010dinskega dele\u017ea ogljikovih hidratov. Kro\u017enik s testeninami in omako ni najbolj\u0161a izbira. Obrok naj bo sestavljen iz beljakovin, nekaj ogljikovih hidratov, ma\u0161\u010dob ter veliko zelenjave. Izberimo kos mesa, ribo ali jajca v kombinaciji za pest velike porcije kuhane ajdove ka\u0161e, kvinoje ali le\u010de. Kro\u017enik zapolnimo z veliko sve\u017ee ali kuhane zelenjave, ki jo zabelimo z doma\u010dim olivnim ali bu\u010dnim oljem.<\/span><\/p>\n<p><a href=\"https:\/\/zenska.hudo.com\/zdravje\/hujsanje-in-rekreacija\/5-nasvetov-za-ohranjanje-konstantne-telesne-teze-tudi-v-zimskem-casu\/galerija\/food-2673724_1920\/\" rel=\"attachment wp-att-288624\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-288624\" src=\"https:\/\/zenska.hudo.com\/files\/2019\/10\/food-2673724_1920-660x440.jpg\" alt=\"\" width=\"660\" height=\"440\" \/><\/a><\/p>\n<ol start=\"2\">\n<li><b> Ostanimo aktivni v telovadnicah<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">V poletnem \u010dasu smo veliko \u010dasa pre\u017eiveli na sve\u017eem zraku, kjer smo se ukvarjali z razli\u010dnimi vrstami \u0161portih aktivnosti. V jesenskem in zimskem \u010dasu, predvsem pa v slabem vremenu, se na\u0161e aktivnosti v prostem \u010dasu spremenijo. Ostanimo aktivni in najdimo aktivnosti v notranjih prostorih. Fitnes centri nam ponujajo raznovrstno ponudbo vodenih vadb. \u010ce pa nam dvigovanje ute\u017ei ni tuje, bo tak\u0161en na\u010din rekreacije odli\u010dna izbira.<\/span><\/p>\n<p><a href=\"https:\/\/zenska.hudo.com\/zdravje\/hujsanje-in-rekreacija\/5-nasvetov-za-ohranjanje-konstantne-telesne-teze-tudi-v-zimskem-casu\/galerija\/female-2646996_1920\/\" rel=\"attachment wp-att-288623\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-288623\" src=\"https:\/\/zenska.hudo.com\/files\/2019\/10\/female-2646996_1920-660x438.jpg\" alt=\"\" width=\"660\" height=\"438\" \/><\/a><\/p>\n<ol start=\"3\">\n<li><b> Pijmo dovolj teko\u010dine<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Pogosto se zgodi, da v hladnej\u0161ih dneh skozi dan pozabimo vnesti dovolj teko\u010dine. Na\u0161o potrebo po lakoti in \u017eeji lahko zamenjamo in tako pose\u017eemo po prigrizkih, a pravzaprav smo \u017eejni in ne la\u010dni. Pripravimo si najljub\u0161o fla\u0161ko za vodo, v katero damo nekaj ko\u0161\u010dkov narezanih agrumov, ter si tako popestrimo okus vode.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/zenska.hudo.com\/zdravje\/hujsanje-in-rekreacija\/5-nasvetov-za-ohranjanje-konstantne-telesne-teze-tudi-v-zimskem-casu\/galerija\/beverages-2914497_1920\/\" rel=\"attachment wp-att-288625\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-288625\" src=\"https:\/\/zenska.hudo.com\/files\/2019\/10\/beverages-2914497_1920-660x440.jpg\" alt=\"\" width=\"660\" height=\"440\" \/><\/a><\/p>\n<ol start=\"4\">\n<li><b> Omejimo vnos sladkih \u017eivil<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">S sladkorjem sladkano hrano in pija\u010do hitro vnesemo prese\u017eek kalorij. Izognimo se sladkim pija\u010dam in sladicam, saj telesu ne zagotovimo potrebnih hranil, a hkrati pridobivamo na telesni te\u017ei. Dvojni minus, kajne? Kaj si pa lahko pripravimo?\u00a0 Za zajtrk si lahko pripravimo ovsene kosmi\u010de z gr\u0161kim jogurtom, dodamo \u017eli\u010dko ara\u0161idovega masla in gozdne sade\u017ee. Za malico lahko prigriznemo pest me\u0161anih ore\u0161\u010dkov in spijemo fermentirano pija\u010do (npr. kefir). Po kosilu pa si privo\u0161\u010dimo kos najljub\u0161ega sadja namesto tortice. Naj bodo obroki \u010dez dan enakomerno razporejeni, saj se tako izognemo prenajedanju v ve\u010dernih urah. Zve\u010der si lahko pripravimo toplo zelenjavno juho in veliko skledo zelenjave v kombinaciji z beljakovinskim \u017eivilom.<\/span><\/p>\n<p><a href=\"https:\/\/zenska.hudo.com\/zdravje\/hujsanje-in-rekreacija\/5-nasvetov-za-ohranjanje-konstantne-telesne-teze-tudi-v-zimskem-casu\/galerija\/bell-pepper-569070_1920\/\" rel=\"attachment wp-att-288628\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-288628\" src=\"https:\/\/zenska.hudo.com\/files\/2019\/10\/bell-pepper-569070_1920-660x440.jpg\" alt=\"\" width=\"660\" height=\"440\" \/><\/a><\/p>\n<ol start=\"5\">\n<li><b> Vzpostavimo red v prehranjevanju<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Hitri tempo \u017eivljenja je na\u010din, s katerim se soo\u010da ve\u010dina ljudi. Slu\u017ebenih aktivnosti je vse preve\u010d, pozabljamo nase in izpu\u0161\u010danje obrokov je postala vsakodnevna rutina. Z izpu\u0161\u010danjem obrokov in kalori\u010dnim deficitom \u010dez dan sledi prenajedanje v ve\u010dernih urah, kar vodi v skladi\u0161\u010denje ma\u0161\u010dobnega tkiva. Pri\u0161li smo do to\u010dke, kjer smo si za na\u0161e zdravje primorani narediti urnik in plan prehranjevanja. Razporedimo si obroke v razmaku na pribli\u017eno \u0161tiri ure in izbirajmo \u017eivila, ki ne dvigujejo drasti\u010dno raven sladkorja v krvi (ore\u0161\u010dki, fermentirani napitki, avokado, jajce, kos sadja).<\/span><\/p>\n<p><a href=\"https:\/\/zenska.hudo.com\/zdravje\/hujsanje-in-rekreacija\/5-nasvetov-za-ohranjanje-konstantne-telesne-teze-tudi-v-zimskem-casu\/galerija\/avocado-2115922_1920\/\" rel=\"attachment wp-att-288629\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-288629\" src=\"https:\/\/zenska.hudo.com\/files\/2019\/10\/avocado-2115922_1920-660x440.jpg\" alt=\"\" width=\"660\" height=\"440\" \/><\/a><\/p>\n<p><strong>Pripravila: Ana Budin<\/strong><\/p>\n<p><strong>Instagram: https:\/\/www.instagram.com\/aktivnizano\/<\/strong><\/p>\n<p><strong>FB: https:\/\/www.facebook.com\/fitsem.si\/<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Poglejmo si nekaj nasvetov, kako se lahko izognemo nabiranju kilogramov v zimskem \u010dasu in tako ostanemo fit skozi celo leto.<\/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":[14256,14950,9469,13401],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - 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