{"id":413973,"date":"2020-01-13T09:03:07","date_gmt":"2020-01-13T08:03:07","guid":{"rendered":"https:\/\/hudo.com\/si\/2020\/01\/13\/10-prehranskih-smernic-za-izgubo-odvecne-telesne-teze\/"},"modified":"2020-01-13T09:03:07","modified_gmt":"2020-01-13T08:03:07","slug":"10-prehranskih-smernic-za-izgubo-odvecne-telesne-teze","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/10-prehranskih-smernic-za-izgubo-odvecne-telesne-teze\/","title":{"rendered":"10 prehranskih smernic za izgubo odve\u010dne telesne te\u017ee!"},"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: Profimedia<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400\">Hrana je tista, ki nam povzro\u010da ve\u010dino preglavic. V hitrem tempu tudi prehitro pose\u017eemo po hitro pripravljeni hrani, ki ni hranilna za na\u0161e telo. Z malo truda lahko poskrbimo za kvalitetnej\u0161e obroke in vzpostavimo red.<\/span><\/p>\n<h2>Predstavljamo vam nekaj smernic, ki vam lahko pomagajo pri izgubi telesne te\u017ee:<\/h2>\n<ol>\n<li><b>Izdelajte si tedenski plan prehrane<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">\u010cez vikend si izdelajte tedenski plan prehrane. Napi\u0161ite si recepte za zajtrk, kosilo, malico in ve\u010derjo.<\/span><\/p>\n<ol start=\"2\">\n<li><b>Izdelajte si na\u010drt priprave obrokov<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">\u010ce kosila in malice nosite s seboj v slu\u017ebo, si rezervirajte \u010das za pripravo obrokov.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Nasvet: Lahko si pripravo obrokov organiziramo v ve\u010dernem \u010dasu, ko pripravljamo ve\u010derjo. Prihranimo na \u010dasu in pripravimo nekaj ve\u010d hrane, ki je lahko naslednji dan tudi za kosilo.<\/span><\/p>\n<ol start=\"3\">\n<li><b>Planirajte obroke ob istem \u010dasu<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Trudite se vzpostaviti red pri u\u017eivanju obrokov. Jejmo obroke ob istem \u010dasu v dnevu. \u010ce jemo kosilo okoli 13:00 ure, sku\u0161ajmo planirati kosilo vsak dan okoli 13:00 ure. Izguba telesne te\u017ee je lahko uspe\u0161nej\u0161a, \u010de vzpostavimo \u010dasovni red u\u017eivanja obrokov.<\/span><\/p>\n<ol start=\"4\">\n<li><b>Enakomerno razporedite obroke \u010dez dan<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Pripravite obroke v primerni koli\u010dini, saj boste kaj hitro la\u010dni in nekontrolirano posegli po nezdravi hrani. Naj vas obrok nasititi za nekaj ur, naslednji obrok pa lahko do\u010dakate \u017ee z ob\u010dutkom lakote. Planirajte ve\u010d obrokov v dnevu in se tako izognite prenajedanju v ve\u010dernih urah.<\/span><\/p>\n<ol start=\"5\">\n<li><b>Obrok naj bo sestavljen iz kombinacije makrohranil<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Glavni obroki naj bodo sestavljeni iz vseh treh makrohranil: Ma\u0161\u010dob, beljakovin in ogljikovih hidratov. Nasvet: Riba, veliko zelenjave (ki jo zabelimo s hladno stiskanim oljem)\u00a0 in za pest velika koli\u010dina sestavljenih ogljikovih hidratov.<\/span><\/p>\n<ol start=\"6\">\n<li><b>Naj se v kuhinjskih omaricah znajdejo zdrava \u017eivila<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Ko ste si izdelali tedenski plan obrokov, greste lahko v nabavo \u017eivil. \u017divila naj bodo hranilna. Zamenjajte navadne testenine za ajdovo ka\u0161o, sladkarije za kos sadja, sladkane pija\u010de za nesladkan \u010daj. V hladilniku naj bo na voljo navaden jogurt, kefir, skuta, zelenjava, avokado, gozdni sade\u017ei. Tako imamo na voljo kvalitetna \u017eivila iz katerih si pripravimo obrok.<\/span><\/p>\n<ol start=\"7\">\n<li><b>Malice naj ne vsebujejo ve\u010dinski dele\u017e ogljikovih hidratov<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Malice si sestavite tako, da vam ne dvignejo drasti\u010dno ravni sladkorja v krvi.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Nasvet: Namesto banane za malico, raje dodajmo \u0161e nekaj skute, spijmo kozarec kefirja ali pa zau\u017eijmo pest ore\u0161\u010dkov.<\/span><\/p>\n<ol start=\"8\">\n<li><b>\u00a0Sladice si privo\u0161\u010dite po fizi\u010dni aktivnosti<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Ali se morate odpovedati svojemu najljub\u0161emu \u017eivilu? Seveda ne. Lahko ga zau\u017eijete po opravljeni vadbi, in to brez slabe vesti. Po vadbi potrebuje telo za obnovo glikogena enostavne ogljikove hidrate.\u00a0<\/span><\/p>\n<ol start=\"9\">\n<li><b>V svoje obroke vklju\u010dite vlaknine<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">V jedilnik vklju\u010dite veliko zelenjave, v dnevu pa naj se namesto sladice znajde tudi kak\u0161en kos sadja. Vlaknine zau\u017eijemo s stro\u010dnicami, s semeni, rjavim ri\u017eem, gomoljnicami, zeleno listnato zelenjavo, ore\u0161\u010dki.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Nasvet: Vlaknine lahko zau\u017eijemo tudi z indijskim trpotcem, ki si ga vme\u0161amo v mleko ali jogurt. Z dodatkom nekaj gozdnih sade\u017eev, polovice banane in nekaj cimeta bo tak\u0161na malica naravnost odli\u010dna.<\/span><\/p>\n<ol start=\"10\">\n<li><b>\u00a0Pi\u0161ite si dnevnik prehrane<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Pi\u0161ite si dnevnik prehrane oz. napi\u0161ite vse kar v dnevu pojeste. Ob koncu tedna ozna\u010dite z rde\u010do barvo \u017eivila, ki niso bila v prehranskem na\u010drtu. Tako boste dobili realen vpogled kako resno ste se dr\u017eali zastavljenega plana.<\/span><\/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>Kot \u017ee vemo s previsoko telesno te\u017eo ne vplivamo pozitivno na na\u0161e zdravje. Nepravilno razmerje med ma\u0161\u010dobno in mi\u0161i\u010dno maso nas lahko pelje v razli\u010dne bolezni. Z nekaj nasveti lahko spremenimo razmerje med ma\u0161\u010dobno in mi\u0161i\u010dno maso in tako za\u017eivimo bolj kvalitetno.<\/p>\n","protected":false},"author":1,"featured_media":413974,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[14256,15528,15529,15530],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 prehranskih smernic za izgubo odve\u010dne telesne te\u017ee! - 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\/10-prehranskih-smernic-za-izgubo-odvecne-telesne-teze\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 prehranskih smernic za izgubo odve\u010dne telesne te\u017ee! - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Kot \u017ee vemo s previsoko telesno te\u017eo ne vplivamo pozitivno na na\u0161e zdravje. Nepravilno razmerje med ma\u0161\u010dobno in mi\u0161i\u010dno maso nas lahko pelje v razli\u010dne bolezni. Z nekaj nasveti lahko spremenimo razmerje med ma\u0161\u010dobno in mi\u0161i\u010dno maso in tako za\u017eivimo bolj kvalitetno.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/10-prehranskih-smernic-za-izgubo-odvecne-telesne-teze\/\" \/>\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=\"2020-01-13T08:03:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2020\/01\/profimedia-0329477531.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1250\" \/>\n\t<meta property=\"og:image:height\" content=\"834\" \/>\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\/10-prehranskih-smernic-za-izgubo-odvecne-telesne-teze\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/10-prehranskih-smernic-za-izgubo-odvecne-telesne-teze\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"10 prehranskih smernic za izgubo odve\u010dne telesne te\u017ee!\",\"datePublished\":\"2020-01-13T08:03:07+00:00\",\"dateModified\":\"2020-01-13T08:03:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/10-prehranskih-smernic-za-izgubo-odvecne-telesne-teze\/\"},\"wordCount\":574,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"Ana Budin\",\"izguba odve\u010dne telesne te\u017ee\",\"prehranske smernice za huj\u0161anje\",\"zdravo huj\u0161anje\"],\"articleSection\":[\"Zdrav duh &amp; telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/10-prehranskih-smernic-za-izgubo-odvecne-telesne-teze\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/10-prehranskih-smernic-za-izgubo-odvecne-telesne-teze\/\",\"name\":\"10 prehranskih smernic za izgubo odve\u010dne telesne te\u017ee! 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