{"id":7332,"date":"2013-09-04T11:26:39","date_gmt":"2013-09-04T09:26:39","guid":{"rendered":"https:\/\/www.healthwellnesscroatia.com\/?page_id=7332"},"modified":"2024-05-28T16:52:14","modified_gmt":"2024-05-28T14:52:14","slug":"preporuke-za-zdravu-ishranu","status":"publish","type":"page","link":"https:\/\/www.healthwellnesscroatia.com\/hr\/mullier-kuhinja\/preporuke-za-zdravu-ishranu\/","title":{"rendered":"Preporuke za zdravu ishranu"},"content":{"rendered":"
    \n
  1. Jedite redovito<\/strong>.<\/li>\n
  2. Jedite polako i \u017eva\u010dite<\/strong> svaki zalogaj najmanje 40 puta. To \u0107e sprije\u010diti mnoge probavne probleme poput nadutosti trbuha.<\/li>\n
  3. Nemojte piti za vrijeme obroka<\/strong>. Neka vremenska razlika izme\u0111u hrane i pi\u0107a bude najmanje 30 minuta. To \u0107e smanjiti neprobavljene ostatke koji mogu uzrokovati upale i alergije.<\/li>\n
  4. 90%<\/strong> va\u0161e hrane treba biti vo\u0107e, povr\u0107e, meso i riba<\/strong> (ovisno o zdravlju i va\u0161oj tjelesnoj gra\u0111i). Tako\u0111er mo\u017eete uklju\u010diti zdrava ulja kao \u0161to je maslinovo ulje. Ako ste u mogu\u0107nosti jesti doma\u0107a jaja, svje\u017ee sireve, piti doma\u0107i kefir, svakako ga preporu\u010damo u manjim koli\u010dinama.<\/li>\n
  5. Nemojte nave\u010der jesti svje\u017ee vo\u0107e, svje\u017ee povr\u0107e (salate), alkohol, tjesteninu, ri\u017eu ili pizzu.<\/li>\n
  6. Pijte puno tijekom jutra, osobito biljne \u010dajeve i alkalne bujone.<\/li>\n
  7. Jedite ne\u0161to vo\u0107a i ne\u0161to povr\u0107a svaki dan.<\/li>\n
  8. Izbjegavanje previ\u0161e \u017eitarica<\/strong> (ako je nu\u017eno, jedite pseudo \u017eitarice kao \u0161to su kvinoja i amarant ili namo\u010dite \u017eitarice u vodi preko no\u0107i prije kuhanja. \u017ditarice pove\u0107avaju udio omega 6 masnih kiselina na razinu bolesti, dok omega-3 ostaju iste. Omega 6 djeluje upalno u organizmu i pogor\u0161ava sve kroni\u010dne bolesti. Ako jedete \u017eitarice, svakako ih pravilno pripremite.<\/li>\n
  9. Izbacite rafinirani \u0161e\u0107er i bra\u0161no, rafinirana ulja i eliminirajte prera\u0111enu hranu.<\/strong><\/li>\n
  10. Umjesto uobi\u010dajenog kola\u010da<\/strong> jedite bademe, orahe, su\u0161eno vo\u0107e<\/strong> (maksimalno \u0161aku dnevno, kod nekih maksimalno \u0161aku tjedno) i sirove kola\u010de<\/strong>. Ako \u017eelite potpuno izbaciti kola\u010de<\/strong>, posebnu pozornost obratite na pi\u0107e (kada i koliko<\/strong> piti kavu, \u010daj, vino, gazirane sokove, vo\u0107ne sokove, teku\u0107u hranu i vodu)<\/li>\n
  11. Jedite sirovo<\/strong> vo\u0107e i sirovo <\/strong>povr\u0107e svaki dan tijekom jutra.<\/li>\n
  12. Jedite u miru<\/strong> i dobrom dru\u0161tvu.<\/li>\n
  13. Glavni obrok treba trajati najmanje<\/strong> 45 min.<\/li>\n
  14. Povremeno pijte zdrave \u010dajeve<\/strong>.<\/li>\n
  15. Jednom tjedno postite s prekidima (neka izme\u0111u ve\u010dere i doru\u010dka pro\u0111e najmanje 16 sati).<\/li>\n
  16. Jednom mjese\u010dno poku\u0161ajte postiti<\/strong>. Napravi Mayr kuru preko vikenda.<\/li>\n
  17. Nikad nemoj biti \u017eedni. Najbolje je piti vodu.<\/li>\n
  18. Povremeno jedite junk food s u\u017eitkom i bez osje\u0107aja krivnje<\/strong>. ‘Nezdravo’ mo\u017ee biti zdravo. Napravite sami maslac od kikirikija: sameljite kikiriki, dodajte maslinovo ulje i lokalni med.<\/li>\n
  19. Ako prije\u0111ete na novu prehranu<\/strong>, fokusirajte se najvi\u0161e na pi\u0107a. Na taj \u0107ete na\u010din uspje\u0161no provoditi svoju novu prehranu.<\/li>\n
  20. Ne<\/strong> jedite hranu iz mikrovalnih pe\u0107nica<\/strong>.<\/li>\n
  21. Ako niste u mogu\u0107nosti jesti zbog sastanka, putovanja, izlaska i gladni ste, ponesite vo\u0107e i sjemenke (npr. jabuke i bademe)<\/li>\n
  22. Vo\u0107e i povr\u0107e kuhajte na pari<\/strong>. Na taj \u0107ete na\u010din izvu\u0107i najvi\u0161e iz vitamina i hranjivih tvari.<\/li>\n
  23. Meso i ribu<\/strong> treba dinstati<\/strong>. Dinstanje treba biti kratko kako bi se sa\u010duvale hranjive tvari. Za zdravlje i postizanje dobrog okusa, \u010de\u0161njak dodajte na po\u010detku pirjanja, a per\u0161in na samom kraju. Ako imate suhi per\u0161in, potopite ga 10 min ranije u hladnu vodu, da ga \u2018o\u017eivite\u2019.<\/li>\n
  24. Pe\u010denje<\/strong> \u2013 ako volite, radite na doma\u0107em maslacu ili gheeju, ili kokosovom ulju (s okusom kokosa ili bez) i svinjskoj masti. Pazite da hrana ne zagori. Na kraju, uvijek je ostavite pokrivenu \u0161to je dulje mogu\u0107e, dopu\u0161taju\u0107i sokovima i okusu da postignu najbolji rezultat.<\/li>\n
  25. Pe\u010denje<\/strong> (meso, riba, povr\u0107e, vo\u0107e) u pe\u0107nici daje izvrstan okus i vrlo je jednostavno za pripremu. Hranu je potrebno pe\u0107i na vrlo visokoj temperaturi, a potom ostaviti u toploj pe\u0107nici jo\u0161 15-20 minuta. Pe\u0107nica se mo\u017ee koristiti kao dehidrator za pripremu sirovih kola\u010da (isprobajte prije nego se odlu\u010dite kupiti dehidrator).<\/li>\n
  26. Tradicionalni Duch over<\/strong> u Dalmaciji je kombinacija pe\u010denja i kuhanja. Uglavnom se koristi za kuhanje mesa ili ribe s povr\u0107em. U smjesu koja povezuje sve sastojke dodaje se mediteransko bilje. Ova metoda \u010duva ve\u0107inu hranjivih tvari. Daje prepoznatljiv okus koji mnogi preferiraju. Mediteranci su osmislili ovaj na\u010din pripreme u svrhu postizanja boljeg zdravlja (lak\u0161e probavljivosti) i u\u017eitka.<\/li>\n
  27. Preporu\u010damo jesti sirove kola\u010de<\/strong>, jer su puno ljep\u0161i i zdraviji od ostalih vrsta kola\u010da. U tom slu\u010daju preporu\u010dujemo da kupite dehidrator.<\/li>\n
  28. Koristite zdravo posu\u0111e<\/strong> (Zepter je jedno od najboljih). Skuplje je, ali se isplati.<\/li>\n
  29. Poku\u0161ajte jesti tradicionalnu hranu<\/strong> koja je lokalna u mjestu gdje \u017eivite.<\/li>\n
  30. Pierre Gagnaire, jedan od najva\u017enijih kuhara na svijetu rekao je: \u201cMo\u017eete imati vrhunsku kuhinju bez visokokvalitetnih sastojaka.\u201d Zato budite ma\u0161toviti i eksperimentirajte s okusima, a neka eksperiment bude jednostavan<\/strong>.<\/li>\n
  31. Trebali biste biti upoznati s pravilima kombiniranja hrane<\/strong>. Vrlo je va\u017eno za zdravu i neometanu probavu, ali i zbog okusa.<\/li>\n
  32. Priprema jelovnika<\/strong> je najva\u017eniji korak, ako planirate promijeniti na\u010din prehrane. Treba uzeti u obzir cilj promjene prehrane (zdravlje ili mr\u0161avljenje), tip metabolizma, dnevne navike i obveze. Detaljan jelovnik s uputama dobit \u0107ete nakon konzultacija s lije\u010dnikom.<\/li>\n
  33. Neka se va\u0161e aktivnosti (fitness) vi\u0161e odvijaju na svje\u017eem zraku i u prirodi<\/strong>. \u010cinite to redovito<\/strong>.<\/li>\n
  34. Hrana ne mo\u017ee biti zamjena za emocije<\/strong>.<\/li>\n
  35. Zdravo se hranite<\/strong> i vi\u0161e boravite u prirodi<\/strong> jer \u0107ete tako odr\u017eati hormone<\/strong> koji reguliraju tjelesnu energiju.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Jedite redovito. Jedite polako i \u017eva\u010dite svaki zalogaj najmanje 40 puta. To \u0107e sprije\u010diti mnoge probavne probleme poput nadutosti trbuha. Nemojte piti za vrijeme obroka. Neka vremenska razlika izme\u0111u hrane …<\/p>\n","protected":false},"author":5,"featured_media":6993,"parent":7323,"menu_order":4,"comment_status":"closed","ping_status":"closed","template":"","meta":{"ngg_post_thumbnail":0,"footnotes":""},"class_list":["post-7332","page","type-page","status-publish","has-post-thumbnail","hentry"],"yoast_head":"\nPreporuke za zdravu ishranu - HealthWellnessCroatia<\/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:\/\/www.healthwellnesscroatia.com\/hr\/mullier-kuhinja\/preporuke-za-zdravu-ishranu\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Preporuke za zdravu ishranu - HealthWellnessCroatia\" \/>\n<meta property=\"og:description\" content=\"Jedite redovito. Jedite polako i \u017eva\u010dite svaki zalogaj najmanje 40 puta. 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