{"id":10515,"date":"2019-07-17T12:16:29","date_gmt":"2019-07-17T10:16:29","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=10515"},"modified":"2019-07-17T13:02:09","modified_gmt":"2019-07-17T11:02:09","slug":"dijeta-bez-odricanja","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/dijeta-bez-odricanja\/","title":{"rendered":"Dijeta bez odricanja"},"content":{"rendered":"<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-10519 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/4-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/4-300x300.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/4-150x150.jpg 150w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/4-768x768.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/4-65x65.jpg 65w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/4-750x750.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/4.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>U dana\u0161nje vreme svi imamo pristup internetu, pa je i informacija vezanih za ishranu i razne dijete <strong>sve vi\u0161e<\/strong>. Koliko god to imalo svojih prednosti, toliko ima i mana, i \u010desto dolazi do zabune kada su neke osnovne stvari u pitanju, pogotovu kada su u pitanju rekreativci i po\u010detnici.<\/p>\n<p style=\"text-align: justify;\"><strong>Restriktivne dijete<\/strong> \u010desto dovode do poreme\u0107aja u ishrani, koji kasnije uti\u010du kako na fizi\u010dko, tako i na psihi\u010dko zdravlje. U ovom tekstu, potrudi\u0107u se da vam maksimalno uprostim, olak\u0161am izbor koji \u0107e odgovarati va\u0161im \u017eivotnim navikama i pribli\u017eim kako bi to trebalo da izgleda u ve\u0107ini slu\u010dajeva kada su u pitanju rekreativci.<\/p>\n<p style=\"text-align: justify;\"><strong><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-10517 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/2-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/2-300x225.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/2-768x575.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/2-1280x958.jpg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/2-320x240.jpg 320w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/2-750x561.jpg 750w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Dakle, kako u moru informacija znati koje su prave i koja je dijeta ba\u0161 za Vas?<\/strong><br \/>\nSam pojam dijete \u010desto je <strong>pogre\u0161no shva\u0107en.<\/strong> Kako se spomene taj izraz, ljudi ga \u010desto vezuju za odricanje i izbacivanje odre\u0111enih namirnica, gladovanje, manjak energije i umor. Dijeta treba da bude <strong>pravilno izbalansiran na\u010din ishrane koji \u0107e biti odr\u017eiv na du\u017ee staze<\/strong>, koji \u0107e predstavljati na\u010din \u017eivota i uklopiti se u svakodnevni raspored, a ujedno Vam davati dovoljno energije za svakodnevicu.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Slo\u017ei\u0107ete se da nismo svi profesionalci koji imaju ceo dan na raspolaganju kako bi se posvetili treningu i pravljenju obroka. Dakle, klju\u010d svega je u organizaciji i planiranju obroka unapred. <strong>Namirnice treba podeliti u 3 grupe (ugljeni hidrati, masti i proteini). <\/strong>Zatim ih odabrati u zavisnosti od toga \u0161ta volite i na kraju sve to uklopiti u dnevni kalorijski unos. Same namirnice nisu te koje Vas goje, ve\u0107 <strong>prekomeran unos<\/strong> istih. Koliko puta Vam se desilo da pro\u0111ete kroz ku\u0107u i gricnete ne\u0161to iz \u010dinije \u010disto iz dosade, a da ne primetite? Koliko puta popijete nekoliko \u010da\u0161a soka uz film, a da toga niste ni svesni? Sve su to kalorije koje se nakupe i \u010desto ba\u0161 one znaju da naprave problem.<\/p>\n<p>&nbsp;<\/p>\n<blockquote>\n<p style=\"text-align: justify;\"><strong>Namirnice treba podeliti u 3 grupe (ugljeni hidrati, masti i proteini).\u00a0Cilj je da se bez gladovanja, kroz unos hranljivih namirnica, telo zasiti, a da opet imate rezultate zbog samog kalorijskog deficita u koji stavljate telo kroz ishranu i trening.\u00a0<\/strong><\/p>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong>Dakle, kako pratiti unos i brojati kalorije?<\/strong> Ugljeni hidrati imaju 4kcal na 1gr, proteini tako\u0111e 4kcal na 1gr, dok 1gr masti ima 9 kcal.<br \/>\nIzbacivanjem odre\u0111enih namirnica kao \u0161to su sokovi koji su puni \u0161e\u0107era, slatki\u0161a i raznih grickalica, vi zapravo izbacujete ugljene hidrate koji nesvesno nakupite u toku dana, a koji ujedno nisu dobri za va\u0161 organizam.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-10518 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/1-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/1-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/1-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/1-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/1.jpg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Umesto toga mo\u017eete te kalorije pametnije iskoristiti na zdravije namirnice i proizvode koji nisu rafinisani, kao i hranu koja nije prera\u0111ena. Recimo, kada uporedite da umesto nekoliko \u0161tangli \u010dokolade, mo\u017eete da pojedete vi\u0161e mesa ili povr\u0107a i budete siti, dijeta izgleda dosta podno\u0161livija. <strong>Cilj je da se bez gladovanja, kroz unos hranljivih namirnica, telo zasiti, a da opet imate rezultate zbog samog kalorijskog deficita u koji stavljate telo kroz ishranu i trening<\/strong>.<\/p>\n<p style=\"text-align: justify;\">Moja preporuka je da se telo na po\u010detku stavlja u deficit 300 do 500kcal, a zatim u zavisnosti od napredovanja i reakcije tela na ishranu, to sve dalje koriguje. Ukoliko ne \u017eelite da to neko uradi umesto vas i da pla\u0107ate stru\u010dno lice za to, (\u0161to se svakako preporu\u010duje) postoje brojni kalkulatori na internetu koji vam mogu pomo\u0107i pri izra\u010dunavanju <strong>potrebnog dnevnog unosa kalorija<\/strong>, kako bi va\u0161e telo odr\u017eavalo trenutnu te\u017einu i koristilo kalorije za obavljanje osnovnih funkcija kao \u0161to su disanje, hodanje itd..\u00a0 Kada dobijete tu cifru u zavisnosti od va\u0161ih trenutnih telesnih parametara (visina, te\u017eina, godine, nivo aktivnosti itd..) oduzmete za po\u010detak 300 kcal, a zatim te kalorije rasporedite na ugljene hidrate, masti i proteine.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-10521 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/3-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/3-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/3-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/3-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/3.jpg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>U mom slu\u010daju,\u00a0 po\u0161to sam dosta tolerantan na ugljene hidrate i metabolizam mi dozvoljava vi\u0161i unos istih, pa ja volim da to bude u razmeri<strong> 50% UH, 30% proteini i 20% masti<\/strong>. Ovde preporu\u010dujem da se igrate u zavisnosti koje namirnice vi volite vi\u0161e da jedete, pa da taj odnos sami korigujete kako vam najvi\u0161e odgovara. Bitno je da poku\u0161ate da unesete <strong>okvirno 1,7 &#8211;\u00a0 2gr proteina po kg<\/strong> kako bi \u0161to vi\u0161e zadr\u017eavali mi\u0161i\u0107 tokom deficita. Kako bih \u0161to vi\u0161e olak\u0161ao izbor namirnica, nave\u0161\u0107u nekoliko primera. \u0160to se ti\u010de <strong>ugljenih hidrata<\/strong> to mogu biti: ovsene pahuljice, pirina\u010d, krompir, povr\u0107e (koje je ujedno i puno vlakana, pa \u0107e vas dr\u017eati sitijim), \u010dak i testenine. Kao <strong>izvor proteina<\/strong> prete\u017eno uzimam sve vrste mesa, osim svinjskog (piletina, \u0107uretina, govedina, razne vrste ribe kao \u0161to su: osli\u0107, losos, haringa, tunjevina&#8230;), belanca i whey protein. Kada su u pitanju <strong>masti<\/strong>, tu su jaja, kokosovo ulje, kikiriki puter, ko\u0161tunjavo vo\u0107e, avokado, od mesa losos i haringa koje tako\u0111e imaju i masti.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-10522 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/5-200x300.jpg\" alt=\"\" width=\"200\" height=\"300\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/5-200x300.jpg 200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/07\/5.jpg 533w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/>Primer jednog online kalkulatora za izra\u010dunavanje dnevnog unosa kalorija mo\u017eete prona\u0107i u nastavku: <\/strong><a href=\"https:\/\/www.calculator.net\/calorie-calculator.html\">https:\/\/www.calculator.net\/calorie-calculator.html<\/a><\/p>\n<p style=\"text-align: justify;\">Ovo ne zna\u010di izbacivanje bilo \u010dega \u0161to volite, ve\u0107 kontrolu i pra\u0107enje unosa u toku dana. Ukoliko Vam se jede \u010dokolada, pojedite 1 \u0161tanglicu, a ne pola \u010dokolade, ako vam se pije sok, uzmite jednu \u010da\u0161u, a ne pola litre. <strong>Klju\u010d je u balansu<\/strong>, i tome da dajete telu ono \u0161to mu treba.<\/p>\n<p style=\"text-align: justify;\">Na ovaj na\u010din, mo\u0107i \u0107ete da odr\u017eavate zdrave \u017eivotne navike na du\u017ee staze, u\u017eivate u socijalnom \u017eivotu, ose\u0107a\u0107ete se dosta bolje, a uz to \u0107e kao bonus do\u0107i dugo \u017eeljeni fizi\u010dki izgled.<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<p>Tekst je autorski i kreiran od strane na\u0161ih brend ambasadora <strong><a href=\"https:\/\/www.instagram.com\/marko_spasojevic\/?hl=en\" target=\"_blank\" rel=\"noopener noreferrer\">Marka Spasojevi\u0107a<\/a> i <a href=\"https:\/\/www.instagram.com\/visnja_pesic\/?hl=en\" target=\"_blank\" rel=\"noopener noreferrer\">Vi\u0161nje Pe\u0161i\u0107.<\/a><\/strong><\/p>\n<p>Za vi\u0161e detalja i pitanja, mo\u017eete ih zapratiti na Instagram profilima:<\/p>\n<p><strong>Marko Spasojevi\u0107:<\/strong> marko_spasojevic<\/p>\n<p><strong>Vi\u0161nja Pe\u0161i\u0107<\/strong>: visnja_pesic<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Za vi\u0161e fitness inspiracije posetite njihov zvani\u010dan sajt: <strong><a href=\"https:\/\/www.fitnesssrbija.net\/\">https:\/\/www.fitnesssrbija.net\/<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>U dana\u0161nje vreme svi imamo pristup internetu, pa je i informacija vezanih za ishranu i razne dijete sve vi\u0161e. Koliko god to imalo svojih prednosti, toliko ima i mana, i \u010desto dolazi do zabune kada su neke osnovne stvari u pitanju, pogotovu kada su u pitanju rekreativci i po\u010detnici. Restriktivne dijete \u010desto dovode do poreme\u0107aja [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10516,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dijeta bez odricanja | 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\/dijeta-bez-odricanja\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dijeta bez odricanja | Fitpass\" \/>\n<meta property=\"og:description\" content=\"U dana\u0161nje vreme svi imamo pristup internetu, pa je i informacija vezanih za ishranu i razne dijete sve vi\u0161e. 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