{"id":8577,"date":"2016-03-20T06:22:36","date_gmt":"2016-03-20T05:22:36","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2016\/03\/20\/12-zivil-ki-dajejo-obcutek-sitosti-dalj-casa\/"},"modified":"2016-04-06T06:07:16","modified_gmt":"2016-04-06T04:07:16","slug":"12-zivil-ki-dajejo-obcutek-sitosti-dalj-casa","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/12-zivil-ki-dajejo-obcutek-sitosti-dalj-casa\/","title":{"rendered":"12 \u017eivil, ki dajejo ob\u010dutek sitosti, dalj \u010dasa"},"content":{"rendered":"
\n\t\t\t\t\t
Foto: Thinkstock<\/figcaption><\/figure>\n

Ko sku\u0161ate izgubiti nekaj kilogramov, je klju\u010dno, da zmanj\u0161ate tudi koli\u010dino hrane, ki jo pojeste.\u00a0In zmanj\u0161anje obrokov privede do tega, da imamo ves \u010das ob\u010dutek lahkote, prav to pa je razlog, zakaj se ve\u010dina diet \u017ee po enem tednu izka\u017ee za neuspe\u0161ne. No, mi imamo pa nekaj nasvetov, kako uti\u0161ati kruljenje \u017eelod\u010dka, ne da bi zau\u017eili ve\u010d kalorij.<\/p>\n

1. Jabolka<\/h2>\n

Privo\u0161\u010dite si jabolko pribli\u017eno pol ure pred obrokom. Vlaknine in voda, ki jo jabolka vsebujejo, vas bodo nasitili in tako boste pojedli manj\u0161o koli\u010dino hrane.<\/p>\n

2. Avokado<\/h2>\n

\u010ce pri kosilu pojeste polovico avokada, boste imeli ob\u010dutek sitosti \u0161e vse popoldne. Z neko \u0161tudijo so ugotovili, da \u017eenske, ki so to po\u010dele, so imele za kar 22 odstotkov ve\u010dji ob\u010dutek sitosti in 24 odstotkov manj \u017eelje po tem, da bi tri ure po obroku \u017ee kaj nezdravega prigriznile, kot pa te, ki pri kosilu niso jedle avokada.<\/p>\n

3. Fi\u017eol, \u010di\u010derika in le\u010da<\/h2>\n

Fi\u017eol, \u010di\u010derika in le\u010da so super \u017eivila polna proteinov, vlaknin, antioksidantov, vitamina B in \u017eeleza. \u010ce jih pogosteje vnesete v svojo prehrano, vam bo to pomagalo nadzorovati apetit in nedavna \u0161tudija je pokazala, da so bili ljudje, katerih obrok je vseboval stro\u010dnice, po njem bolj in dlje siti.<\/p>\n

4. Juhe<\/h2>\n

\u0160tudija je pokazala, da ljudje, ki pred glavnim obrokom pojejo kro\u017enik zdrave juhe, ki vsebuje le malo kalorij, vsega skupaj na koncu v telo vnesejo kar 20 odstotkov manj kalorij. Stvar pri juhah je ta, da zmanj\u0161ajo apetit po ostali hrani, saj v \u017eelodcu zavzamejo veliko volumna, vendar hkrati vsebujejo malo kalorij.<\/p>\n

5. Kisle kumarice<\/h2>\n

Kisle kumarice, kislo zelje in ostala vlo\u017eena, kisla hrana ima ma\u0161\u010dobne kisline s kratkimi verigami, ki, kot poro\u010da najnovej\u0161a \u0161tudija, pomagajo krepiti vez med prebavnim traktom in mo\u017egani. Te ma\u0161\u010dobne kisline spodbujajo proizvajanje hormonov, ki izbolj\u0161ajo prena\u0161anje signalov o apetitu. Vlo\u017eena hrana tudi spodbuja probiotike, zdrave bakterije, ki pomagajo pri prebavi. Nekateri strokovnjaki celo trdijo, da probiotiki zmanj\u0161ujejo apetit in pomagajo pri izgubi telesne te\u017ee.<\/p>\n

6. \u010cili v prahu<\/h2>\n

Verjetno \u017ee veste, da kapsaicin, peko\u010di alkaloid v \u010diliju, spodbuja presnovo. Nedavna raziskava pa ugotavlja, da to, da hrani dodajamo \u010dili, lahko nadzoruje tudi na\u0161 apetit. Ta raziskava trdi, da \u010de vsakemu obroku dodamo 1\/4 \u017eli\u010dke \u010dilija, nam to da ve\u010dji ob\u010dutek sitosti.<\/p>\n

7. Temna \u010dokolada<\/h2>\n

Ko vam zapa\u0161e nekaj sladkega, posezite po temni \u010dokoladi. Znanstveniki namre\u010d trdijo, da temna \u010dokolada ne samo pomaga zni\u017eevati krvni tlak in \u0161\u010diti srce ter mo\u017egane, ampak daje tudi ve\u010dji ob\u010dutek sitosti kot mle\u010dna \u010dokolada, hkrati pa pote\u0161i \u017eeljo po sladkem in tudi slanem za dalj \u010dasa.<\/p>\n

8. Jajca<\/h2>\n

\u010ce boste dan za\u010deli z jajci, boste siti do kosila. Njihova mo\u010d je v proteinih, ki jih vsebujejo. Znanstveniki so ugotovili, da ljudje, ki za zajtrk jejo jajca, tudi \u010dez dan zau\u017eijejo manj kalorij.<\/p>\n

9. Ore\u0161\u010dki<\/h2>\n

Tudi ore\u0161\u010dki vas za dalj \u010dasa nasitijo, kar pomeni, da boste pojedli manj druge hrane. Ore\u0161\u010dki so bogati z zdravimi, nasi\u010denimi ma\u0161\u010dobami, ter proteini in vlakninami, zato pomagajo nadzorovati apetit. Vse to troje, \u010de jih kombiniramo z zdravimi ogljikovimi hidrati kot so sadje, ovseni kosmi\u010di ali ri\u017e, upo\u010dasni prebavo in uravnava krvni sladkor.<\/p>\n

10. Ovseni kosmi\u010di<\/h2>\n

Zamenjajte klasi\u010dne koruzne kosmi\u010de za ovsene kosmi\u010de in ti bodo poskrbeli, da boste dlje siti, saj so bogati z vlakninami in proteini ter tudi beta glukani, naravnimi saharidi, ki so dobri za srce.<\/p>\n

11. Voda<\/h2>\n

To, da ste dehidrirani va\u0161e telo lahko prelisi\u010di, da imate ob\u010dutek, da ste la\u010dni. Zakaj? Ker so simptomi lakote podobni tistim, ko ste dehidrirani. To pomeni, da imate malo energije, te\u017eje razmi\u0161ljate in se skoncentrirate, ter ste slabega razpolo\u017eenja. Torej, ko si boste naslednji\u010d za\u017eeleli nezdravega prigrizka, spijte velik kozarec vode in po\u010dakajte 10 minut. Verjetno bo va\u0161a navidezna lakota minila sama od sebe.<\/p>\n

12. Sirotkini proteini<\/h2>\n

Sirotkini proteini so proteini, ki od vseh najbolj nasitijo. Po podatkih neke \u0161tudije naj bi ljudje, ki pijejo sirotko, dve uri kasneje pojedli kar 18 odstotkov manj kot tisti, ki je niso. Zato svetujemo, da zjutraj svojim smoothijem dodajate sirotko oziroma sirotkine proteine.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Predstavili vam bomo nekaj \u017eivil, ki po zau\u017eitju mo\u017eganom sporo\u010dijo, da ste siti, \u010deprav imajo le malo kalorij in so zdrava.<\/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":[1456,1457],"source":[1448,1335,1334],"supertag":[5316],"acf":[],"yoast_head":"\n12 \u017eivil, ki dajejo ob\u010dutek sitosti, dalj \u010dasa - 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\/12-zivil-ki-dajejo-obcutek-sitosti-dalj-casa\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 \u017eivil, ki dajejo ob\u010dutek sitosti, dalj \u010dasa - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Predstavili vam bomo nekaj \u017eivil, ki po zau\u017eitju mo\u017eganom sporo\u010dijo, da ste siti, \u010deprav imajo le malo kalorij in so zdrava.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/12-zivil-ki-dajejo-obcutek-sitosti-dalj-casa\/\" \/>\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=\"2016-03-20T05:22:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-06T04:07:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/03\/img-157627699.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"726\" \/>\n\t<meta property=\"og:image:height\" content=\"482\" \/>\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=\"4 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\/12-zivil-ki-dajejo-obcutek-sitosti-dalj-casa\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/12-zivil-ki-dajejo-obcutek-sitosti-dalj-casa\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"12 \u017eivil, ki dajejo ob\u010dutek sitosti, dalj \u010dasa\",\"datePublished\":\"2016-03-20T05:22:36+00:00\",\"dateModified\":\"2016-04-06T04:07:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/12-zivil-ki-dajejo-obcutek-sitosti-dalj-casa\/\"},\"wordCount\":725,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"huj\u0161anje\",\"kalorije\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/12-zivil-ki-dajejo-obcutek-sitosti-dalj-casa\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/12-zivil-ki-dajejo-obcutek-sitosti-dalj-casa\/\",\"name\":\"12 \u017eivil, ki dajejo ob\u010dutek sitosti, dalj \u010dasa - 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