{"id":10150,"date":"2019-05-13T13:03:21","date_gmt":"2019-05-13T11:03:21","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=10150"},"modified":"2019-05-13T13:03:21","modified_gmt":"2019-05-13T11:03:21","slug":"imate-stalan-osecaj-gladi-uspostavite-kontrolu-nad-njom-na-nekoliko-nacina","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/imate-stalan-osecaj-gladi-uspostavite-kontrolu-nad-njom-na-nekoliko-nacina\/","title":{"rendered":"Imate stalan ose\u0107aj gladi? Uspostavite kontrolu nad njom na nekoliko na\u010dina"},"content":{"rendered":"<p style=\"text-align: justify;\">Jedan od neprijatnijih ose\u0107aja jeste upravo <strong>stalan ose\u0107aj gladi <\/strong>koji se kao i druge svakodnevne potrebe (popust zevanja ili kupanja) javljaju u\u010destalo. Zapravo, medicinski stru\u010dnjaci isti\u010du \u010dinjenicu da je glad jedan od klju\u010dnih biolo\u0161kih signala. Kako bi se ova stavka razumela, neophodno je da se shvate komponente <strong>nervog sistema. <\/strong>Autonomni nervni sistem, se naime, sastoji od simpati\u010dkog i parasimpati\u010dkog nervnog sistema. Ovaj prvi se aktivira kada se desi neka opasnost i priprema telo na prirodnu reakciju, dok je drugi segment aktivan kada je organizam u stanju mirovanja. Da bi ova dva nervna sistema bila u balansu, va\u0161e telo ne bi trebalo da bude u stanju gladi. Kada je sve uravnote\u017eeno, ne postoji konstantan ose\u0107aj gladi, \u0161tavi\u0161e, mnogi ljudi se ose\u0107aju bolje (i svakako manje nervozno) kada \u010de\u0161\u0107e jedu manje porcije.<\/p>\n<p style=\"text-align: justify;\">Me\u0111utim, ako ste kontantno gladni i ne ose\u0107ate se dobro zbog toga, postoji mogu\u0107nost da je to zbog slede\u0107ih razloga:<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: justify;\"><strong>#1 Ne unosite dovoljno proteina i vlakana u svoju ishranu<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-10153 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/05\/pasus-1-1-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/05\/pasus-1-1-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/05\/pasus-1-1-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/05\/pasus-1-1-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/05\/pasus-1-1.jpg 960w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>I ptice na grani znaju da su vam neophodni svi raspolo\u017eivi makronutrijenti u ishrani (proteini, ugljeni hidrati i masti), kao i da sve ove kalorije nemaju isti uticaj na sitost. Dok su ugljeni hidrati odli\u010dni za obezbe\u0111ivanje energije, proteini, masti i vlakna su va\u017eni za odr\u017eavanje te energije. Ameri\u010dke studije su pokazale da su <strong>grickalice sa visokim sadr\u017eajem proteina dovele do smanjenja gladi. <\/strong>Generalno se smatra da su namirnice bogate proteinima i vlaknima najefikasnije u stvaranju sitosti. Konzumirajte ih pametno.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>#2 Ne jedete dovoljno<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-9647 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/naslovna-fotografija-1-300x200.jpeg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/naslovna-fotografija-1-300x200.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/naslovna-fotografija-1-768x512.jpeg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/naslovna-fotografija-1-1280x853.jpeg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/naslovna-fotografija-1-750x500.jpeg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/naslovna-fotografija-1.jpeg 1880w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Zapitajte se kada ste poslednji put imali sva tri obroka u jednom danu. I da li su bili u dovoljnoj meri zdravi i preporu\u010deni za vas. Bilo da ste u procesu gubitka vi\u0161ka kilograma, imate brz metabolizam ili ste pak veoma aktivni, \u010dak i pored tih razloga mo\u017eete biti stalno gladni jer ne jedete dovoljno. <strong>Kada ste zaista gladni, telo vam signalizira da mu je potrebna energija kako bi funkcionisalo<\/strong>. Glad se istovremeno mo\u017ee manifestovati kroz umor, gubitak koncentracije, vrtoglavicu ili stalno razmi\u0161ljanje o hrani. Ukoliko ne mo\u017eete sami, konsultujte se sa nutricionistom koji \u0107e vam sastaviti kvalitetan plan ishrane.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>#3 Ne mo\u017eete da imate obrok \u2019\u2019na miru\u2019\u2019<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-9536 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/naslovna-fotografija-300x200.jpeg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/naslovna-fotografija-300x200.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/naslovna-fotografija.jpeg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Ovo je vrlo \u010dest razlog za\u0161to imate ose\u0107aj da ste konstantno gladni. \u010cak i kada imate prenatrpan raspored, velika je verovatno\u0107a da \u0107ete jesti dok se kre\u0107ete, vozite ili koristite telefona. U velikoj studiji u kojoj su u\u010destvovale dve grupe ispitanika, ona grupa koja je imala smetnje prilikom konzumacije hrane, izjavili su da im je zbog toga smanjena \u017eelja da zavr\u0161e zapo\u010deti obrok. Us<strong>merenost ka hrani mo\u017ee vam pomo\u0107i da sami sebe iskontroli\u0161ete po pitanju zasi\u0107enosti, ali i po pitanju smanjenja potrebe za prejedanjem.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>#4 Ne spavate u dovoljnoj meri<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-9439 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/naslovna-fotkica-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/naslovna-fotkica-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/naslovna-fotkica-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/naslovna-fotkica-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/naslovna-fotkica.jpg 960w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Spavanje kao takvo igra zna\u010dajnu ulogu u regulaciji hormona, \u0161to mo\u017ee doprineti pove\u0107anom ili smanjenom ose\u0107aju gladi. Kratak san je u direktnoj relaciji sa povi\u0161enim nivoom <strong>grelina, <\/strong>hormonom koji stimuli\u0161e apetit i smanjenim nivoom <strong>leptina, <\/strong>hormonom sitosti. To zna\u010di da kada ste neispavani i konstantno umorni, verovatno \u0107ete ose\u0107ati poja\u010danu glad. Fokusirajte se na stvaranje zdravih navika po pitanju spavanja, uklju\u010duju\u0107i i izbegavanja alkohola i obilnih ve\u010dera. To podrazumeva i stavljanje na stranu elektronskih ure\u0111aja koji zna\u010dajno uti\u010du na kvalitet sna.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jedan od neprijatnijih ose\u0107aja jeste upravo stalan ose\u0107aj gladi koji se kao i druge svakodnevne potrebe (popust zevanja ili kupanja) javljaju u\u010destalo. Zapravo, medicinski stru\u010dnjaci isti\u010du \u010dinjenicu da je glad jedan od klju\u010dnih biolo\u0161kih signala. Kako bi se ova stavka razumela, neophodno je da se shvate komponente nervog sistema. Autonomni nervni sistem, se naime, sastoji [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10151,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Imate stalan ose\u0107aj gladi? Uspostavite kontrolu nad njom na nekoliko na\u010dina | Fitpass<\/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:\/\/fitpass.rs\/blog\/imate-stalan-osecaj-gladi-uspostavite-kontrolu-nad-njom-na-nekoliko-nacina\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Imate stalan ose\u0107aj gladi? Uspostavite kontrolu nad njom na nekoliko na\u010dina | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Jedan od neprijatnijih ose\u0107aja jeste upravo stalan ose\u0107aj gladi koji se kao i druge svakodnevne potrebe (popust zevanja ili kupanja) javljaju u\u010destalo. Zapravo, medicinski stru\u010dnjaci isti\u010du \u010dinjenicu da je glad jedan od klju\u010dnih biolo\u0161kih signala. Kako bi se ova stavka razumela, neophodno je da se shvate komponente nervog sistema. 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