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15/06/2020

Sve o zdravoj ishrani – kako se hraniti zdravo

Author:Dijana Radetić

Hrana koju jedemo ima veliki uticaj na naše zdravlje i kvalitet života. Iako je sasvim moguće hraniti se zdravo a jednostavno, u stalnom porastu je broj „magičnih“ rešenja i ponuda različitih režima ishrane. Preplavljeni smo informacijama šta je zdrava ishrana i kako kuvati zdravo. U džungli oprečnih informacija, mi bivamo zbunjeni i neretko odustajemo.

Činjenica je da poznavanje i primena osnovnih principa zdrave ishrane drastično umanjuje rizik od razvijanja bolesti. Značaj zdrave ishrane je višestruk a ogleda se u zadovoljenju energetskih, nutritivnih i emotivnih potreba jednog čoveka. Zato već danas uvedite jednu pravu pozitivnu promenu.

Šta je piramida ishrane

Većina nas nikada nije imala susret sa nekim priručnikom poput Piramide ishrane koja se u Americi primenjuje od 1992. godine. Ona se bazira na porciji ali ne i na količini hrane u samoj porcije. Razvojem i evolucijom ove ideje i u želji da zdrava ishrana  bude dostupna većini ljudi, osmišljen je novi priručnik koji se naziva „MyPlate“ ili Moj tanjir.

Iako je smišljen i skrojen prema američkim standardima, on postaje dominantan model u svetu, sa jasnim pojašnjenjem šta je zdravo jesti i šta je zdrava hrana. Uz ova jednostavna uputstva, moći ćete lako da odredite potrebnu količinu namirnica i brzo pripremite zdrave obroke

  • Pola tanjira napunite povrćem, potrudite se da izaberite različite vrste, pripremajte ga na različite načine ali izbegavajte prženja. Jedan deo povrća poslužite u sirovom obliku.
  • Birajte mleko i mlečne proizvode od obranog mleka (do 1,5% mlečne masti). 
  • Barem polovina žitarica i proizvoda od žita neka bude od celog zrna. 
  • Koristite različite vrste proteina: nemasno meso, ribu, jaja, mahunarke, orašasto voće.
  • Vodite računa o unosu natrijuma, zasićenih masti i dodatog šećera.
  • Zdrava užina treba da bude neko voće, a količina je četvrtina tanjira.  

Prednosti zdrave ishrane (značaj zdrave ishrane)

U svakodnevnoj jurnjavi između posla i kuće, razmišljamo samo o tome kako da napunimo stomak, umorni, nervozni i bezvoljni. Ako ste stvarno spremni da promenite navike zarad boljeg zdravlja, znajte da će promena imati dramatičan efekat. Kada se samo zamene višestruko prerađeni proizvodi namirnicama koje su najpribližnije svom izvornom obliku a bogate vitaminima, mineralima i antioksidantima, doći će do:

  • mršavljenja 
  • smanjenja rizika od pojave karcinoma, kontrole dijabetesa 
  • imaćete zdravo srce i digestivni sistem, jake zube i kosti 
  • boljeg raspoložena, dobrog pamćenja i sna,
  • obezbedićete budućim generacijama bolje zdravlje.

Ljudi sede za stolom i doručkuju

Najčešće greške koje pravimo u ishrani

Koji god razlog za promenu navika u ishrani bio, ponekad imamo osećaj da se taj naš trud  uopšte ne vidi, da su rezultati spori i nedovoljni. Često je prava istina da samo nemamo potpunu informaciju. Zato obratite pažnju na sledeće:

  1. Previše ili premalo kalorija – čak i kada se hranimo zdravo a ne vodimo računa o količini, može doći do stvaranja masnih naslaga. Opet kada jedemo premalo, rezultat  može da bude “napad gladi” i “gutanje” svega što nam padne pod ruku.
  2. Biranje proizvoda “bez” masti ili šećera – neretko proizvodi bez ili sa smanjenim procentom masti imaju veću količinu šećera i obrnuto.
  3. Ne unošenje dovoljne količine proteina – proteini kontrolišu apetit, daju duži osećaj sitosti, ubrzavaju metabolizam, te obnavljaju i stvaraju nove mišićne ćelije.
  4. Ne unošenje dovoljne količine biljnih vlakana – kombinacija biljnih vlakana i proteina uvećava osećaj sitosti i kontroliše apetit. Biljna vlakna podstiču crevnu pokretljivost i održavaju balans dobrih i loših bakterija u našim crevima. 
  5. Previše masti u dijetama sa niskim unosom ugljenih hidrata – 1g masti ima 9 kalorija, zato uvek treba voditi računa o količini.
  6. Jedete često i kada ne osetite glad – uobročenost je važna kod pravilne ishrane ali slobodno možete preskočiti ili značajno umanjiti obrok kada ne osećate glad.
  7. Imate nerealna očekivanja – za ostvarenje trajnih pozitivnih promena potrebni su strpljenje, upornost i volja.
  8. Jedete s nogu – usredsredite se na obrok i tako preuzmite kontrolu nad količinom.
  9. Pijete šećer – imajte na umu da samo jedan smuti ima 3- 4 komada voća a kada bi ga jeli celog to bi bio jedan ili dva komada.

Zdrava ishrana – recepti za zdrave obroke koje ćete obožavati

Mnogo puta sam od svojih klijenata čula da ne znaju da kuvaju. Istina je da vam ne treba diploma iz kulinarstva za pripremu zdravih obroka. Uz poštovanje priručnika Moj tanjir, bez mnogo muke i truda možete da pripremite jednostavne a izuzetno ukusne obroke.

Recept 1 – energetski doručak za tren oka

Prethodnu noć je potrebno potopiti 4 kašike ovsenih pahuljica i 1 kašiku mlevenog lana sa 1 šoljom kefira ili jogurta. Ujutru dodati iseckanu bananu i sitno seckane orahe (30g).

Recept 2 – ručak spreman za 15 minuta ili za poneti

Kada nemate vremena za pripremu ručka, možete ga samo sklopiti od namirnica koje imate u kući. Potrebna vam je konzerva tunjevine, parče integralnog hleba veličine vašeg dlana bez prstiju, i pola tanjira povrća koje ste zatekli u kuhinji. 

Paradajz veličine vaše pesnice, iseckajte na kockice a dva mlada luka na kolutove. Dodajte pregršt sitno seckanog peršunovog lista. Sve zajedno pomešajte, dodajte so po ukusu, kašičicu maslinovog ulja i kašiku limunovog soka. Preko salate stavite tunjevinu i pospite sa kašičicom susama.

Recept 3 – brza večera za obnovu energije

Obično se za večeru pojede nešto “suvo”, jer kada dođete kući s posla umorni ne pada vam na pamet da stajete uz šporet i kuvate. Postoji način kako da brzo pripremite zdravu, ukusnu i okrepljujuću večeru.

Potrebni su vam belo meso i kesica zamrznutog povrća. Meso isecite na kockice i prodinstajte sa kašikom ulja i malo vode. Nakon 5 minuta dodajte zamrznuto povrće i sipajte vodu tek toliko da pokrije povrće i meso u loncu, kuvajte 15 do 20 minuta i na kraju začinite po želji. Poslužite uz parče integralnog hleba i rotkvice.

Crvene rotkvice u gajbici

Male i postepene promene će konačno dovesti do odličnih rezultata i novih navika. Kontrolišite količinu, ali uživajte uz jednostavne a raznovrsne, lokalne, sezonske i nepreradjene namirnice. Imajte na umu da se od loše ponude namirnica uvek može napraviti najbolji izbor. Odluka je na vama, preduzmite mere već danas.

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