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[title] => Slušate stručnjake, na dijeti ste, vježbate, ali nikako da smršavite? Evo u čemu možda griješite: donosimo popis zabranjenih namirnica
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Vježbate, na dijeti ste, a ne mršavite?
Možda je razlog u hrani koju konzumirate, a u kojoj su skrivene kalorije. Donosimo popis hrane koju pojedini nutricionisti smatraju da bi trebalo izbaciti tijekom procesa mršavljenja.
Naime, dobar dio hrane koju se etiketira da je 'zdrava' nije takva jer je promiče industrija, kao i pojedini 'stručnjaci' koji su, primjerice, plaćeni da reklamiraju pahuljice za doručak, a one su u načelu pune šećera i od njih imamo puno više štete nego koristi.
Evo popisa hrane koju biste trebali smanjiti, pa čak i izbaciti ako nikako ne uspijevate skinuti kilograme:
-kruh
-tjestenina
-peciva
-grickalice
-sve iz pekare
-voćne sokove
-gazirane sokove
-slatkiše (sve vrste)
-umake
-preljeve
-krumpir
-slatki krumpir
-voćne jogurte
-'Light' proizvode (imaju smanjen udio masti, ali povećan udio šećera)
-kupovni smothie
-javorov šećer i ostale zamjene za šećer
-pivo
-žestice
-sendviči - kupovni i domaći
-margarin
-salame
-sve mesne prerađevine
-majoneza
-Francuska i ostale 'salate'
-pahuljice za doručak (pune su šećera)
-sokovi za razmućivanje
-fast food
-šecer
-kupovni voćni čajevi
-sportske fitness pločice (pune su šećera)
-sve vrste drugih sportskih čokoladica
-kojekakvi sportski napitci
-paštete
-dvopek
-grožđice
-suhe smokve
-svo suho voće
-'zdrave' integralne grickalice
-namazi tipa marmelade, nutela i slicno
- kavu i čajeve piti bez šecera (može stevija)
- voće: pojedini nutricionisti kod osoba koje se nikako ne mogu rješiti kilograma savjetuju da se ono izbaci jer ima previše frukotoze, dakle šećera, a da se prehrana pojača povrćem, no i ne krumpirom, grahom i drugim kaloričnim povrtlaricama. Ukoliko ne možete vez voća, onda ga možete ujutro pojesti kao obrok, primjerice jabuku i naranču te par badema, a preskočiti kalorično voće poput banana.
Jedan od primjera okvirnog menua za osobu koja ima nekoliko treninga tjedno:
DORUČAK:
-2 do 3 jaja + komad slanine ili malo sira za doručak + multivitamin + omega 3
MARENDA:
-Jabuka i naranča, deset badema
Trening
OBROK POSLIJE TRENINGA
- Mjerica whey proteina + voda
VEČERA
- Meso, salata i malo riže. Salata začijena sa maslinovim uljem i jabučnim octom.
PRIJE SPAVANJA
- Ukoliko imate naporne treninge i brzo gubite kilažu onda možete prije spavanja ubaciti 200 do 250 grama posnog sira i popiti čašu vode
-U dane odmora, dakle bez treninga onda izbacimo voće i rižu.
VAŽNE NAPOMENE:
-Navedeni jelovnik može, ali i ne mora zadovoljiti nutritivne potrebe pojedinca za ugljikohidratima, proteinima i masnoćama i samo je informativne prirode. U druge dane treba ubaciti variva, povrće, fermentirane proizvode i slično kako bi prehrana bila raznovrsnija.
-Menu je informativnog karaktera i to za zdrave osobe, svaka osoba ima specifične potrebe i za izradu konkretnog jelovnika se treba javiti certificiranom nutricionistu. Osobe koje pate od kroničnih bolesti trebale bi se posavjetovati s liječnikom prije promjene režima prehrane
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[cleanTitle] => Slušate stručnjake, na dijeti ste, vježbate, ali nikako da smršavite? Evo u čemu možda griješite: donosimo popis zabranjenih namirnica
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Vježbate, na dijeti ste, a ne mršavite?
Možda je razlog u hrani koju konzumirate, a u kojoj su skrivene kalorije. Donosimo popis hrane koju pojedini nutricionisti smatraju da bi trebalo izbaciti tijekom procesa mršavljenja.
Naime, dobar dio hrane koju se etiketira da je 'zdrava' nije takva jer je promiče industrija, kao i pojedini 'stručnjaci' koji su, primjerice, plaćeni da reklamiraju pahuljice za doručak, a one su u načelu pune šećera i od njih imamo puno više štete nego koristi.
Evo popisa hrane koju biste trebali smanjiti, pa čak i izbaciti ako nikako ne uspijevate skinuti kilograme:
-kruh
-tjestenina
-peciva
-grickalice
-sve iz pekare
-voćne sokove
-gazirane sokove
-slatkiše (sve vrste)
-umake
-preljeve
-krumpir
-slatki krumpir
-voćne jogurte
-'Light' proizvode (imaju smanjen udio masti, ali povećan udio šećera)
-kupovni smothie
-javorov šećer i ostale zamjene za šećer
-pivo
-žestice
-sendviči - kupovni i domaći
-margarin
-salame
-sve mesne prerađevine
-majoneza
-Francuska i ostale 'salate'
-pahuljice za doručak (pune su šećera)
-sokovi za razmućivanje
-fast food
-šecer
-kupovni voćni čajevi
-sportske fitness pločice (pune su šećera)
-sve vrste drugih sportskih čokoladica
-kojekakvi sportski napitci
-paštete
-dvopek
-grožđice
-suhe smokve
-svo suho voće
-'zdrave' integralne grickalice
-namazi tipa marmelade, nutela i slicno
- kavu i čajeve piti bez šecera (može stevija)
- voće: pojedini nutricionisti kod osoba koje se nikako ne mogu rješiti kilograma savjetuju da se ono izbaci jer ima previše frukotoze, dakle šećera, a da se prehrana pojača povrćem, no i ne krumpirom, grahom i drugim kaloričnim povrtlaricama. Ukoliko ne možete vez voća, onda ga možete ujutro pojesti kao obrok, primjerice jabuku i naranču te par badema, a preskočiti kalorično voće poput banana.
Jedan od primjera okvirnog menua za osobu koja ima nekoliko treninga tjedno:
DORUČAK:
-2 do 3 jaja + komad slanine ili malo sira za doručak + multivitamin + omega 3
MARENDA:
-Jabuka i naranča, deset badema
Trening
OBROK POSLIJE TRENINGA
- Mjerica whey proteina + voda
VEČERA
- Meso, salata i malo riže. Salata začijena sa maslinovim uljem i jabučnim octom.
PRIJE SPAVANJA
- Ukoliko imate naporne treninge i brzo gubite kilažu onda možete prije spavanja ubaciti 200 do 250 grama posnog sira i popiti čašu vode
-U dane odmora, dakle bez treninga onda izbacimo voće i rižu.
VAŽNE NAPOMENE:
-Navedeni jelovnik može, ali i ne mora zadovoljiti nutritivne potrebe pojedinca za ugljikohidratima, proteinima i masnoćama i samo je informativne prirode. U druge dane treba ubaciti variva, povrće, fermentirane proizvode i slično kako bi prehrana bila raznovrsnija.
-Menu je informativnog karaktera i to za zdrave osobe, svaka osoba ima specifične potrebe i za izradu konkretnog jelovnika se treba javiti certificiranom nutricionistu. Osobe koje pate od kroničnih bolesti trebale bi se posavjetovati s liječnikom prije promjene režima prehrane
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15. svibanj 2024 19:53
