{"id":484640,"date":"2025-12-23T09:17:49","date_gmt":"2025-12-23T08:17:49","guid":{"rendered":"https:\/\/hudo.com\/si\/aktualno\/6-zdravih-nosecniskih-zapovedi\/"},"modified":"2025-12-23T10:33:32","modified_gmt":"2025-12-23T09:33:32","slug":"6-zdravih-nosecniskih-zapovedi","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/6-zdravih-nosecniskih-zapovedi\/","title":{"rendered":"6 zdravih nose\u010dni\u0161kih zapovedi"},"content":{"rendered":"<figure><\/figure>\n<p>Nose\u010dnost velja za eno najlep\u0161ih obdobij v \u017eivljenju \u017eenske. V tem \u010dasu pride do velikih sprememb v organizmu, saj nose\u010dnicam ve\u010dkrat ponagajajo hormoni, ki lahko naredijo popolno zmedo v telesu. \u017denska se med nose\u010dnostjo sre\u010da z nekoliko povi\u0161animi potrebami po dolo\u010denih hranilnih snoveh. Poglejmo si, kako lahko tudi med nose\u010dnostjo ostanete fit in polne zdravje. Potrebno se je dr\u017eati le nekaj zdravih nose\u010dni\u0161kih zapovedi.<\/p>\n<h2><strong>Ne jejte za dva<\/strong><\/h2>\n<p>Star mit na\u0161i prababic in babic, bi lahko rekla, pravi, da moramo med nose\u010dnostjo jesti za dva. LA\u017d! Potrebe po energiji se med nose\u010dnostjo pove\u010dajo le za pribli\u017eno 250 kcal (1046 kJ)\u00a0 (v 2. in 3. trimese\u010dju), kar nikakor ne pomeni, da mora\u0161 jesti za dva. 250 kcal(1046 kJ) sta na primer 2 jogurta ali banana in jabolko. In to je to.<\/p>\n<h2><strong>Izogibajte se u\u017eivanju surovega mesa, surovim jajcem, \u0161koljkam in gobam ki jih ne poznate<\/strong><\/h2>\n<p>Toplotno neobdelana \u017eivila (tatarski biftek, sve\u017ea majoneza, francoska solata, tiramisu) so lahko potencialni povzro\u010ditelji nekaterih zastrupitev, ki se lahko med nose\u010dnostjo kon\u010dajo usodno za plod. Zelo nevarne so lahko tudi \u0161koljke, v katerih se kopi\u010dijo toksini, zato se tak\u0161nim \u017eivilom vsaj za 9 mesecev odpovejte. Gobe so zelo te\u017eko prebavljive, zato se jih med nose\u010dnostjo izogibajte.<\/p>\n<h2><strong>Pijte vodo <\/strong><\/h2>\n<p>Zakaj bi \u017eejo gasile s sladkimi gaziranimi pija\u010dami, ki so polne sladkorja, poleg tega pa lahko povzro\u010dajo \u0161e zastajanje vode v telesu? Med nose\u010dnostjo se pribli\u017eno 20 % \u017eensk spopada z zate\u010denostjo. Pijte vodo, ki je brez kalorij, pa \u0161e zdrava je.<\/p>\n<h2><strong>Sadje in zelenjava so zakon!<\/strong><\/h2>\n<p>Med nose\u010dnostjo se nekoliko pove\u010dajo potrebe po dolo\u010denih vitaminih in mineralih. V prvih treh mesecih je priporo\u010dljivo u\u017eivati folno kislino, ki jo najdete tudi v zeleno listnati zelenjavi, pove\u010dajo se tudi potrebe po magneziju (ki mimogrede, odli\u010dno pomaga\u00a0 proti zgagi, saj nevtralizira kislino), cinku in jodu. Nose\u010dnice potrebujejo tudi ve\u010d vitamina C in \u017eeleza, ki se nahaja v rde\u010dem mesu, pesi, borovnicah in stro\u010dnicah.<\/p>\n<h2><strong>V dnevno prehrano vklju\u010dujte \u010dim manj predelana \u017eivila<\/strong><\/h2>\n<p>Vse ve\u010d nose\u010dnic se spopada z nose\u010dni\u0161ko sladkorno boleznijo. Vse tiste sre\u010dnice, ki z diabetesom nimate te\u017eav, lahko vseeno upo\u0161tevate ta nasvet. V dnevno prehrano vklju\u010dujte \u010dim manj predelana \u017eivila, ki imajo nizek glikemi\u010dni indeks. To pomeni, da po zau\u017eitju tak\u0161nega \u017eivila sladkor v krvi ne poraste tako hitro, poleg tega pa so tak\u0161na \u017eivila tudi manj kalori\u010dna. Belo moko zamenjajte za ajdovo, pirino, polnozrnato, r\u017eeno; bel ri\u017e za rjavega ali polnozrnatega; navadne testenine za polnozrnate ali pirine; tudi za peko razli\u010dnih peciv je priporo\u010dljivo uporabiti nepredelano moko.<\/p>\n<h2><strong>Ne pozabite na redno telesno vadbo \u2013 nose\u010dnost ni bolezen<\/strong><\/h2>\n<p>\u010ce med nose\u010dnostjo nimate zdravstvenih te\u017eav, brez problema vsaj 30 minut dnevno posvetite zmerni telesni vadbi. Med vadbo se spro\u0161\u010dajo hormoni dobrega po\u010dutja \u2013 endorfini, ki vas bodo spravili v dobro voljo poleg tega pa boste fizi\u010dno pripravljene tudi na porod. Izogibajte se adrenalinskim \u0161portom, intenzivnim vadbam in tekmovalnim \u0161portom.<\/p>\n<p>Ve\u010d o zdravi nose\u010dnosti pa tule: <strong><span style=\"color: #ff00ff\"><a href=\"http:\/\/oopsi.si\/healthy-preggy\/\"><span style=\"color: #ff00ff\">http:\/\/oopsi.si\/healthy-preggy\/<\/span><\/a><\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Poglejmo si, kako lahko tudi med nose\u010dnostjo ostanete fit in polne zdravje. Potrebno se je dr\u017eati le nekaj zdravih nose\u010dni\u0161kih zapovedi.<\/p>\n","protected":false},"author":1,"featured_media":484643,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[20429,3041,20432,2654],"source":[2858,1335,1334],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 zdravih nose\u010dni\u0161kih zapovedi - 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\/6-zdravih-nosecniskih-zapovedi\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 zdravih nose\u010dni\u0161kih zapovedi - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Poglejmo si, kako lahko tudi med nose\u010dnostjo ostanete fit in polne zdravje. 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