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Uobičajeno je da u poslijepodnevnim satima, kad je već prošlo nekoliko sati od ručka, a večera je još daleko, ogladnimo i posežemo za raznim snack varijantama.
No, istraživanja su pokazala da je redovita konzumacija takvih snackova povezana s debljanjem i pretilošću. Posezanje za grickalicama, čokoladom i slatkišima ipak je nešto posve drugo nego pojesti poslijepodnevnu užinu u kojoj su dobro uravnotežena sva tri makronutrijenta (ugljikohidrati, masti i proteini) i koja je nutritivno bogata, piše živim.hr.
- Povezanost između užine i grickanja i tjelesne težine određena je više energetskom i nutritivnom vrijednošću te užine nego samom činjenicom da netko konzumira užinu - slažu se nutricionisti.
Prema stručnjacima, užinom ili snackom se smatra bilo koja hrana koja se jede između glavnih obroka. Postoji mnogo razloga zašto imamo potrebu gricnuti nešto tijekom dana, ponekad je to kruljenje u trbuhu u periodu između doručka i ručka, a ponekad osjećaj gubitka energije koju nekoliko malih zalogaja može brzo vratiti.
Naravno, moguće je da vam se jednostavno sviđa okus neke hrane koju jedete za užinu ili, pak, volite sam ritual užine. U svakom slučaju, užina uopće ne mora biti opasna za liniju, a može biti i vrlo korisna za zdravlje. Treba samo znati odabrati ono što je i zdravo i ukusno. Evo 10 takvih prijedloga:
1. Studentski mix
Tako se kod nas obično naziva mješavina suhog voća i orašastih plodova, sjemenki te ponekad granole. To je vrlo praktična opcija za užinu koju uvijek možete imati uz sebe u torbi.
Prednosti: Studentski mix je bogat biljnim proteinima, zdravim mastima koje su dobre za srce i vlaknima. Savjet je samo da pri kupnji odaberete one proizvode koji ne sadrže dodani šećer i sol.
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2. Štapići od mrkve i humusa
Mrkva narezana na štapiće i zdjelica humusa u koju ih možete umakati ukusan su, lagan i hranjiv zalogaj između obroka.
Prednosti: Mrkva je odličan način da unesete u organizam beta karoten koji se u tijelu pretvara u vitamin A, a on je ključan za imunitet i zdravlje kože. Humus sadrži proteine, vlakna i obilje zdravih masti, a ta je kombinacija odlična za kontrolu razine šećera u krvi.
3. Proteinski smoothie od banane i jagode
Osvježavajuća kremasta mješavina jagoda i banana uz dodatak proteina po izboru može odlično utažiti glad u poslijepodnevnim satima. Ako niste ljubitelj jagoda, možete odabrati bilo koju drugu vrstu šumskog voća (borovnice, kupine i sl.) svježeg ili smrznutog.
Prednosti: Ako ste željni voća, posegnite za ovim zdravim i hranjivim napitkom kako biste lakše dočekali večeru.
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4. Kuhana jaja
Jednostavna, praktična i nutritivno bogata užina koju nutricionisti preporučuju.
Prednosti: Ova kombinacija proteina i zdravih masti čini čuda za metaboličko zdravlje. Osim toga, visok udio proteina će vas dugo održati sitim (po jaju ćete u organizam unijeti oko 6 g proteina). U žutanjku se kriju i neki vrlo važni nutrijenti poput kolina koji je važan za živčani sustav i vitamina D koji je nužan za dobar imunitet i zdrave kosti.
5. Štapići od celera s maslacem od kikirikija
Narežite stapku celera na manje štapiće i umačite ih u svoj omiljeni maslac od kikirikija.
Prednosti: Ova ukusna i krckava kombinacija obiluje amino kiselinama koje su važne, naročito za vegane, ali i za sve ostale koji teško unose dovoljnu količinu proteina u organizam. Naime, amino kiseline su građevni materijal za proteine.
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6. Maslac od orašastih plodova na tostu od cjelovitih žitarica
Ovo je jedna od najlakših, najjeftinijih i vrlo ukusnih užina. Odaberite maslac koji vam je najdraži (bademi, kikiriki, lješnjaci...) i namažite ga na integralni tost.
Prednosti: Kako biste pojačali nutritivni sastav užine, možete na vrh staviti šaku omiljenog šumskog voća ili banane. Ukusno, hranjivo i brzo, tvrde stručnjaci.
7. Kikiriki maslac na rižinoj pločici
Kao i u prethodnom prijedlogu: odaberite omiljeni maslac od orašastih plodova i namažite ga na rižinu pločicu.
Prednosti: Većina maslaca od orašastih plodova obiluje proteinima i zdravim mastima. Samo pripazite na veličinu porcije jer su takvi maslaci vrlo kalorični.
8. Kreker od zobenih pahuljica, dimljeni losos i avokado
Jednostavno i ukusno: ploška dimljenog lososa i nekoliko ploški avokada na jednom ili dva zobena krekera.
Prednosti: Ovo je savršeno uravnotežena užina krcata omega 3 masnom kiselinom, zdravim jednostruko nezasićenim mastima i složenim ugljikohidratima. Najbolji izbor kad osjetite glad između obroka.
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---
9. Voće
Od jabuka do banana, klementina, krušaka, jagoda ili bresaka...izbora imate na pretek.
Prednosti: Unatoč fruktozi koju voće sadrži, to je jedna od užina koju svi nutricionisti rado preporučuju. Naime, udio šećera u voću dobro je uravnotežen količinom vlakana i obiljem fitokemikalija.
10. Kefir s malinama i nasjeckanim bademom
Kefir je fermentirani mliječni proizvod koji sadrži žive probiotike i bogat je proteinima. Možete ga eventualno zamijeniti grčkim jogurtom. I jedan i drugi su odlični za zdravlje.
Prednosti: Kefir će održati stabilnim razinu šećera tijekom dana i suzbiti glad do idućeg obroka. Maline dodaju u obrok obilje antioksidansa, a bademi su dobar izvor zdravih jednostruko nezasićenih masti i vlakana.
---
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Uobičajeno je da u poslijepodnevnim satima, kad je već prošlo nekoliko sati od ručka, a večera je još daleko, ogladnimo i posežemo za raznim snack varijantama.
No, istraživanja su pokazala da je redovita konzumacija takvih snackova povezana s debljanjem i pretilošću. Posezanje za grickalicama, čokoladom i slatkišima ipak je nešto posve drugo nego pojesti poslijepodnevnu užinu u kojoj su dobro uravnotežena sva tri makronutrijenta (ugljikohidrati, masti i proteini) i koja je nutritivno bogata, piše živim.hr.
- Povezanost između užine i grickanja i tjelesne težine određena je više energetskom i nutritivnom vrijednošću te užine nego samom činjenicom da netko konzumira užinu - slažu se nutricionisti.
Prema stručnjacima, užinom ili snackom se smatra bilo koja hrana koja se jede između glavnih obroka. Postoji mnogo razloga zašto imamo potrebu gricnuti nešto tijekom dana, ponekad je to kruljenje u trbuhu u periodu između doručka i ručka, a ponekad osjećaj gubitka energije koju nekoliko malih zalogaja može brzo vratiti.
Naravno, moguće je da vam se jednostavno sviđa okus neke hrane koju jedete za užinu ili, pak, volite sam ritual užine. U svakom slučaju, užina uopće ne mora biti opasna za liniju, a može biti i vrlo korisna za zdravlje. Treba samo znati odabrati ono što je i zdravo i ukusno. Evo 10 takvih prijedloga:
1. Studentski mix
Tako se kod nas obično naziva mješavina suhog voća i orašastih plodova, sjemenki te ponekad granole. To je vrlo praktična opcija za užinu koju uvijek možete imati uz sebe u torbi.
Prednosti: Studentski mix je bogat biljnim proteinima, zdravim mastima koje su dobre za srce i vlaknima. Savjet je samo da pri kupnji odaberete one proizvode koji ne sadrže dodani šećer i sol.
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2. Štapići od mrkve i humusa
Mrkva narezana na štapiće i zdjelica humusa u koju ih možete umakati ukusan su, lagan i hranjiv zalogaj između obroka.
Prednosti: Mrkva je odličan način da unesete u organizam beta karoten koji se u tijelu pretvara u vitamin A, a on je ključan za imunitet i zdravlje kože. Humus sadrži proteine, vlakna i obilje zdravih masti, a ta je kombinacija odlična za kontrolu razine šećera u krvi.
3. Proteinski smoothie od banane i jagode
Osvježavajuća kremasta mješavina jagoda i banana uz dodatak proteina po izboru može odlično utažiti glad u poslijepodnevnim satima. Ako niste ljubitelj jagoda, možete odabrati bilo koju drugu vrstu šumskog voća (borovnice, kupine i sl.) svježeg ili smrznutog.
Prednosti: Ako ste željni voća, posegnite za ovim zdravim i hranjivim napitkom kako biste lakše dočekali večeru.
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4. Kuhana jaja
Jednostavna, praktična i nutritivno bogata užina koju nutricionisti preporučuju.
Prednosti: Ova kombinacija proteina i zdravih masti čini čuda za metaboličko zdravlje. Osim toga, visok udio proteina će vas dugo održati sitim (po jaju ćete u organizam unijeti oko 6 g proteina). U žutanjku se kriju i neki vrlo važni nutrijenti poput kolina koji je važan za živčani sustav i vitamina D koji je nužan za dobar imunitet i zdrave kosti.
5. Štapići od celera s maslacem od kikirikija
Narežite stapku celera na manje štapiće i umačite ih u svoj omiljeni maslac od kikirikija.
Prednosti: Ova ukusna i krckava kombinacija obiluje amino kiselinama koje su važne, naročito za vegane, ali i za sve ostale koji teško unose dovoljnu količinu proteina u organizam. Naime, amino kiseline su građevni materijal za proteine.
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6. Maslac od orašastih plodova na tostu od cjelovitih žitarica
Ovo je jedna od najlakših, najjeftinijih i vrlo ukusnih užina. Odaberite maslac koji vam je najdraži (bademi, kikiriki, lješnjaci...) i namažite ga na integralni tost.
Prednosti: Kako biste pojačali nutritivni sastav užine, možete na vrh staviti šaku omiljenog šumskog voća ili banane. Ukusno, hranjivo i brzo, tvrde stručnjaci.
7. Kikiriki maslac na rižinoj pločici
Kao i u prethodnom prijedlogu: odaberite omiljeni maslac od orašastih plodova i namažite ga na rižinu pločicu.
Prednosti: Većina maslaca od orašastih plodova obiluje proteinima i zdravim mastima. Samo pripazite na veličinu porcije jer su takvi maslaci vrlo kalorični.
8. Kreker od zobenih pahuljica, dimljeni losos i avokado
Jednostavno i ukusno: ploška dimljenog lososa i nekoliko ploški avokada na jednom ili dva zobena krekera.
Prednosti: Ovo je savršeno uravnotežena užina krcata omega 3 masnom kiselinom, zdravim jednostruko nezasićenim mastima i složenim ugljikohidratima. Najbolji izbor kad osjetite glad između obroka.
---
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9. Voće
Od jabuka do banana, klementina, krušaka, jagoda ili bresaka...izbora imate na pretek.
Prednosti: Unatoč fruktozi koju voće sadrži, to je jedna od užina koju svi nutricionisti rado preporučuju. Naime, udio šećera u voću dobro je uravnotežen količinom vlakana i obiljem fitokemikalija.
10. Kefir s malinama i nasjeckanim bademom
Kefir je fermentirani mliječni proizvod koji sadrži žive probiotike i bogat je proteinima. Možete ga eventualno zamijeniti grčkim jogurtom. I jedan i drugi su odlični za zdravlje.
Prednosti: Kefir će održati stabilnim razinu šećera tijekom dana i suzbiti glad do idućeg obroka. Maline dodaju u obrok obilje antioksidansa, a bademi su dobar izvor zdravih jednostruko nezasićenih masti i vlakana.
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[alias] => contains_video
)
[9] => stdClass Object
(
[id] => 68
[name] => Premium content
[value] => ON
[type] => radio
[group] => 9
[published] => 1
[ordering] => 10
[alias] => premium_content
)
[10] => stdClass Object
(
[id] => 69
[name] => Exclude comments
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 11
[alias] => exclude_comments
)
[11] => stdClass Object
(
[id] => 70
[name] => Open link in new window
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 12
[alias] => open_link_in_new_window
)
[12] => stdClass Object
(
[id] => 71
[name] => Horizontal crop of the main photo
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 13
[alias] => horizontal_crop_of_the_main_photo
)
[13] => stdClass Object
(
[id] => 73
[name] => No-index
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 15
[alias] => no_index
)
[14] => stdClass Object
(
[id] => 74
[name] => No-cache
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 16
[alias] => no_cache
)
[15] => stdClass Object
(
[id] => 77
[name] => Don't show on the front page
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 17
[alias] => dont_show_on_the_front_page
)
[16] => stdClass Object
(
[id] => 78
[name] => Related on bottom
[value] => ON
[type] => radio
[group] => 9
[published] => 1
[ordering] => 18
[alias] => related_on_bottom
)
[17] => stdClass Object
(
[id] => 79
[name] => Live button
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 19
[alias] => live_button
)
[26] => stdClass Object
(
[id] => 87
[name] => Instant articles
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 28
[alias] => instant_articles
)
[27] => stdClass Object
(
[id] => 91
[name] => S preporučuje
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 29
[alias] => s_preporucuje
)
[28] => stdClass Object
(
[id] => 92
[name] => S voli
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 30
[alias] => s_voli
)
[29] => stdClass Object
(
[id] => 93
[name] => Layout with three photos
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 31
[alias] => layout_with_three_photos
)
[30] => stdClass Object
(
[id] => 94
[name] => Gallery in the article
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 32
[alias] => gallery_in_the_article
)
[31] => stdClass Object
(
[id] => 95
[name] => Required views
[value] => 0
[type] => textfield
[group] => 9
[published] => 1
[ordering] => 33
[alias] => required_views
)
[32] => stdClass Object
(
[id] => 96
[name] => FullHD image
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 34
[alias] => fullhd_image
)
[33] => stdClass Object
(
[id] => 98
[name] => Paid Article
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 36
[alias] => paid_article
)
)
12. svibanj 2024 19:21
