{"id":31051,"date":"2020-01-08T18:20:59","date_gmt":"2020-01-08T17:20:59","guid":{"rendered":"https:\/\/www.narodnilijek.com\/web\/?p=31051"},"modified":"2024-01-02T21:12:12","modified_gmt":"2024-01-02T20:12:12","slug":"zdrava-hrana-prehrana-zdravi-recept","status":"publish","type":"post","link":"https:\/\/www.narodnilijek.com\/web\/zdrava-hrana-prehrana-zdravi-recept\/","title":{"rendered":"Kako se zdravo hraniti?"},"content":{"rendered":"\n<p>Zdrava hrana je onda kada je sva hrana koja se u toku dana unosi u organizam tako kombinirana da organizam dobije sve \u0161to mu je potrebno za normalno funkcioniranje. Zato se zdravom hranom smatra ona prehrana kojom se u organizam unosi optimalna koli\u010dina bjelan\u010devina, masti, <strong><a href=\"https:\/\/hr.wikipedia.org\/wiki\/Ugljikohidrati\">ugljikohidrata<\/a><\/strong>, vitamina, minerala i vode.<\/p>\n\n\n\n<p>Stoga je va\u017eno napomenuti da hamburgeri, pizze, hot-dog i sli\u010dne vrste hrane nisu<em> nezdrave<\/em> te se mogu konzumirati, ali se mora voditi ra\u010duna o tome da se ne konzumiraju \u010desto te da se kombiniraju s drugim vrstama namirnica kojima \u0107e se posti\u0107i optimalan dnevni unos nutritivnih sastojaka nu\u017enih organizmu.<\/p>\n\n\n\n<p>\u0160ta je zdrava hrana i kako da pazimo na prehranu? Va\u017eno je zdravo se hraniti zato da bi na\u0161 organizam mogao rasti i pravilno se razvijati. Pravilna prehrana utje\u010de na na\u0161e zdravlje, na sposobnost u\u010denja i na na\u0161 vanjski izgled. \u0160ta sadr\u017ei hrana? Hrana sadr\u017ei niz sastojaka razli\u010ditog kemijskog sastava koji imaju razli\u010dite uloge u organizmu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kako se zdravo hraniti<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Bjelan\u010devine su potrebne za izgradnju i odr\u017eavanje mi\u0161i\u0107a, krvi, ko\u017ee, kosti i ostalih tkiva i organa u tijelu.<\/li><li>Ugljikohidrati su potrebni prije svega kao izvor energije.<\/li><li>Masti osim kao izvor energije slu\u017ee i kao skladi\u0161te energije te za izgradnju nekih vrsta tkiva.<\/li><li>Vitamini i minerali su neophodni za pravilan rad i funkcioniranje organizma.<\/li><\/ul>\n\n\n\n<p>Za zdrav organizam va\u017ena je uravnote\u017eena prehrana sastavljena od raznovrsnih namirnica. Treba znati da niti jedna namirnica ne sadr\u017ei sve sastojke hrane posebno ne sve minerale i vitamine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Zdrava hrana \u0161ta jesti<\/h3>\n\n\n\n<p><strong>Uvijek pojedi doru\u010dak<\/strong> \u2013 to je najva\u017eniji obrok. Doru\u010dak bogat ugljikohidratima pa \u0107ete osigurati energiju za po\u010detak radnog dana. Ne valja preskakati glavne obroke. Rasporedite obroke kroz dan u 3 glavna i 2 ili vi\u0161e me\u0111uobroka.<\/p>\n\n\n\n<p><strong>Pazite \u0161to jedete izme\u0111u obroka<\/strong>. Ako osje\u0107ate glad izme\u0111u glavnih obroka umjesto grickalica, \u010dokolade, kola\u010da ili keksa pojedite sendvi\u010d,<strong><a href=\"https:\/\/www.narodnilijek.com\/web\/svjezim-vocem-ocistite-organizam-od-otrova\/\"> svje\u017ee ili su\u0161eno vo\u0107e<\/a><\/strong> ili povr\u0107e.<\/p>\n\n\n\n<p><strong>Jedite proizvode bogate ugljikohidratima<\/strong> (ri\u017eu, \u017eitarice,krumpir, integralnu tjesteninu ili kruh). Ugljikohidrati su va\u017ean izvor energije i najmanje 50% svakodnevne energije koju unosimo u na\u0161 organizam putem hrane treba biti iz navedenih namirnica. Birajte namirnice od punog zrna \u017eitarice koji sadr\u017ee i prehrambena vlakna, minerale i vitamine.<\/p>\n\n\n\n<p><strong>Jedite dosta povr\u0107a i vo\u0107a<\/strong>. Vo\u0107e i povr\u0107e su namirnice koje sadr\u017ee velike koli\u010dine vitamina i minerala te prehrambenih vlakana. Pojedite uz svaki obrok neko vo\u0107e ili povr\u0107e.<\/p>\n\n\n\n<p><strong>Pijte dovoljno mlijeka i jedite mlije\u010dne proizvode<\/strong> (jogurt, vrhnje ili sir). Mlije\u010dni proizvodi va\u017eni su jer sadr\u017ee kalcij potreban za izgradnju i o\u010duvanje kostiju.<\/p>\n\n\n\n<p>Meso, perad, riba, jaja i mahunarke su zdrave namirnice koje osiguravaju dovoljan unos bjelan\u010devina, \u017eeljeza i vitamina, va\u017enih za rast i razvoj va\u0161eg organizma.<\/p>\n\n\n\n<p><strong>Nemojte pretjerivati s masti<\/strong>. Odaberite manje masnu hranu. Iako su va\u017ean izvor energije, pove\u0107an unos masti u organizam mo\u017ee \u0161tetno utjecati na zdravlje.<\/p>\n\n\n\n<p>Pazite na koli\u010dinu slastica i za\u0161e\u0107erenih napitaka koje unosite u organizam.<\/p>\n\n\n\n<p><strong>Umjereno solite hranu<\/strong>. Unos velikih koli\u010dina soli u na\u0161 organizam pove\u0107ava rizik za razvoj nekih kroni\u010dnih bolesti.<\/p>\n\n\n\n<p><strong>Pijte dovoljno teku\u0107ine<\/strong> (najmanje 5 \u010da\u0161a vode dnevno). Vi\u0161e od 50 % tjelesne te\u017eine \u010dini voda. Unesite u svoj organizam dovoljno teku\u0107ine, osobito kod visokih temperatura okoline ili kod poja\u010dane tjelesne aktivnosti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Zdrava hrana i mr\u0161avljenje<\/h2>\n\n\n\n<p>Odr\u017eavajte tjelesnu aktivnost. Osim zdrave hrane za va\u0161e je zdravlje va\u017ena i svakodnevna tjelesna aktivnost. Mo\u017eete se redovito baviti nekim sportom (nogometom, plivanjem i sli\u010dno), ali i oti\u0107i u \u0161kolu pje\u0161ice ili biciklom, i\u0107i stepenicama umjesto da koristite dizalo.<\/p>\n\n\n\n<p>Uravnote\u017eena prehrana i redovita tjelesna aktivnost omogu\u0107it \u0107e vam da odr\u017eite tjelesnu te\u017einu primjerenu va\u0161oj dobi, da se osje\u0107ate dobro, da imate dovoljno energije za u\u010denje i svakodnevne aktivnosti.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Zdravi recept<\/h3>\n\n\n\n<p>Muffini bez \u0161e\u010dera, bra\u0161na i masti a jednako mekani i ukusni. Jako brzi i zdravi za doru\u010dak ili kao dessert! Za pripremu <strong>zdravog recepta<\/strong> potrebni su vam sljede\u010di sastojci.<\/p>\n\n\n\n<ul class=\"ingredient_list g_h wp-block-list\"><li class=\"pt_l ingredient_item\">400 gr.&nbsp;<span class=\"fw_normal\">Muesli \/ Zobenih pahuljica<\/span><\/li><li class=\"pt_l ingredient_item\">350 ml.&nbsp;<span class=\"fw_normal\">Jogurta<\/span><\/li><li class=\"pt_l ingredient_item\">150 gr.&nbsp;<span class=\"fw_normal\">Gro\u017e\u0111ica<\/span><\/li><li class=\"pt_l ingredient_item\">1&nbsp;<span class=\"fw_normal\">Jabuka<\/span><\/li><li class=\"pt_l ingredient_item\">1&nbsp;<span class=\"fw_normal\">Pra\u0161ak za pecivo<\/span><\/li><li class=\"pt_l ingredient_item\">1 ka\u0161. <span class=\"fw_normal\">Cimeta<\/span><\/li><li class=\"pt_l ingredient_item\">1 ka\u0161. <span class=\"fw_normal\">Lanenovog sjemena<\/span><\/li><\/ul>\n\n\n\n<p><strong>Priprema<\/strong><\/p>\n\n\n\n<p>Stavite gro\u017e\u0111ice i 300 gr. mueslia u blender i izmi\u0161ljajte dok postane kao bra\u0161nu. Dodajte ostatak mueslia i sve ostale sastojke osim jogurta i jabuke i izmije\u0161ajte. Dodajte izrendanu jabuku i jogurt i ostavite 15 min. da odstoji.<br>Rasporedite smijesu u kalupe za muffine i pecite 30 min. na 180 C, ili dok ne budu suhi iznutra.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zdrava hrana je onda kada je sva hrana koja se u toku dana unosi u organizam tako kombinirana da organizam dobije sve \u0161to mu je potrebno za normalno funkcioniranje. Zato se zdravom hranom smatra ona prehrana kojom se u organizam unosi optimalna koli\u010dina bjelan\u010devina, masti, ugljikohidrata, vitamina, minerala i vode. Stoga je va\u017eno napomenuti da [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":31054,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[7],"tags":[7814,240,1098,7813],"class_list":{"0":"post-31051","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ishrana","8":"tag-kako-se-zdravo-hraniti","9":"tag-mrsavljenje","10":"tag-zdrava-hrana","11":"tag-zdravi-recept"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.3.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zdrava hrana, kako se zdravo hraniti i \u0161ta jesti ???<\/title>\n<meta name=\"description\" content=\"Zdrava hrana je temelj na\u0161eg zdravlja. 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