{"id":13135,"date":"2020-10-29T16:28:29","date_gmt":"2020-10-29T14:28:29","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=13135"},"modified":"2020-10-29T16:28:29","modified_gmt":"2020-10-29T14:28:29","slug":"prejeli-smo-se-sta-sad","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/prejeli-smo-se-sta-sad\/","title":{"rendered":"Prejeli smo se! \u0160ta sad?"},"content":{"rendered":"

Jesen predstavlja kod nas sezonu slava. Nova situacija diktira ne\u0161to manji obim, ali u svakom slu\u010daju koli\u010dina hrane i pi\u0107a \u0107e nam kao i svake godine predstavljati poprili\u010dan izazov. Iako ne mo\u017eemo da se vratimo u pro\u0161lost i spre\u010dimo prejedanje, postoje neke stvari koje mo\u017eemo uraditi da nam bude lak\u0161e i da se br\u017ee vratimo planiranom re\u017eimu ishrane.<\/span><\/p>\n

 <\/p>\n

Povremeni obilni obrok ne\u0107e nikom \u0161tetiti<\/b><\/h3>\n

 <\/p>\n

\"\"<\/a>\u017dene sa umerenim \u017eivotnim stilom treba da unose okvirno 2000 kalorija dnevno, dok mu\u0161karcima se predvi\u0111a 2600. Me\u0111utim, ove brojke su samo smernica jer na njih uti\u010du i godine, zdravstveno stanje i stepen aktivnosti.<\/span><\/p>\n

\n

Dnevni unos kalorija od 2000 mo\u017eemo podeliti na slede\u0107i na\u010din: 500 za svaki obrok, i 250 na dve u\u017eine. Me\u0111utim, mnogi od nas imaju tendenciju prekora\u010denja ovih kalorija pogotovo u sezoni slava i kasnije tokom zime, slavlja.\u00a0<\/span><\/p>\n

\n

Lepo je da \u010dovek odr\u017eava balans kad god to mo\u017ee, ali je tako\u0111e bitno da se ne odri\u010de previ\u0161e jer \u0107e negativno uticati na psihu. S druge strane, povremena prejedanja ne\u0107e uticati na na\u0161u ukupnu te\u017einu ili zdravstveno stanje, me\u0111utim mo\u017eemo osetiti negativne simptome kada se to dogodi.<\/span><\/p>\n

\n

S obzirom da je stomak pro\u0161iren iznad regularnog kapaciteta, neki od na\u010de\u0161\u0107ih simptoma prejedanja su: nadutost, bol u stomaku, probavne smetnje ili mu\u010dnina. Tako\u0111e, vrlo poznata \u017egaravica se \u010desto de\u0161ava jer stomak vr\u0161i pritisak na tkivo izme\u0111u \u017eeluca i jednjaka, pa se kiselina vra\u0107a i nadra\u017euje osetljivo tkivo jednjaka.\u00a0<\/span><\/p>\n

 <\/p>\n

Isprobajte slede\u0107e metode kako biste se ose\u0107ali bolje posle obimnijeg obroka<\/b><\/h3>\n

 <\/p>\n

Pro\u0161etajte<\/span><\/i><\/h4>\n

 <\/p>\n

\"\"<\/a>Hodanjem se stomak prazni, mada vam ne\u0107e previ\u0161e pomo\u0107i da se ose\u0107ate manje naduto i sito. Me\u0111utim, kada se stomak isprazni ima\u0107ete manju kiselinu.<\/span><\/p>\n

\n

Fizi\u010dka aktivnost poma\u017ee u varenju, me\u0111utim ne o\u010dekujte da \u0107ete sagoreti ba\u0161 sve kalorije koje ste uneli. Preporuka je 5 do 10 minuta hodanja nakon obroka \u0161to dovodi i do sni\u017eavanja \u0161e\u0107era u krvi koji ume da sko\u010di prilikom obilnijeg obroka. Kada sko\u010di \u0161e\u0107er, insulin se osloba\u0111a i vi\u0161ak \u0161e\u0107era iz krvotoka skladi\u0161ti u mi\u0161i\u0107ima ili jetri, tako da \u0161etnja u su\u0161tini mo\u017ee pomo\u0107i u izbegavanju skladi\u0161\u0107enja dodatne masti.<\/span><\/p>\n

 <\/p>\n

Pijuckajte vodu ili niskokalori\u010dno pi\u0107e<\/span><\/i><\/h4>\n

 <\/p>\n

\"\"<\/a>Ukoliko pojedemo ve\u0107i obrok, mo\u017eemo uneti ve\u0107u koli\u010dinu natrijuma, a da to i ne znamo. Ve\u0107a koli\u010dina natrijuma dovodi do nadutosti i zadr\u017eavanja vode u organizmu, dok unos te\u010dnosti mo\u017ee da nas oslobodi ovog vi\u0161ka.\u00a0<\/span><\/p>\n

\n

Treba paziti da ne popijemo ve\u0107u koli\u010dinu vode odmah nakon obroka jer to mo\u017ee dodatno pro\u0161iriti stomak i izazvati bol. Idealna doza je 1 ili 2 decilitra.<\/span><\/p>\n

 <\/p>\n

Bez le\u017eanja<\/span><\/i><\/h4>\n

 <\/p>\n

\"\"<\/a>Iako se mo\u017eemo ose\u0107ati umorno posle velike koli\u010dine hrane, treba da poku\u0161amo da se odupremo \u017eelji da legnemo ili odspavamo. Istra\u017eivanja pokazuju da se stomak br\u017ee prazni kada smo uspravni. Tako\u0111e, le\u017eanje nakon jela pove\u0107ava mogu\u0107nost kiseline.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Planirajte slede\u0107i obrok<\/span><\/i><\/h4>\n

 <\/p>\n

\"\"<\/a>Hrana nam je na poslednjem mestu nakon obilnog obroka, ali planiranje unapred u tom trenutku mo\u017ee br\u017ee da nas vrati na kolosek. Mnogi ljudi misle da im je dan \u201cpropao\u201d ukoliko se jednom prejedu, pa nastave sa nezdravim unosom \u0161to koli\u010dina \u0161to nutrijenata do kraja. Trebalo bi da izaberemo zdravu opciju za naredni obrok, poput nemasnih proteina, vo\u0107a i povr\u0107a i integralnih \u017eitarica, \u0161to \u0107e dovesti do zaustavljanja prejedanja.\u00a0<\/span><\/p>\n

 <\/p>\n

I na kraju – ne pani\u010dite<\/span><\/i><\/h4>\n

 <\/p>\n

\"\"<\/a>Poku\u0161ajte da se ne nervirate ako se prejedete, pogotovo ako je to retka pojava. Te\u0161ko da \u0107ete se ugojiti ili imati nekih zdravstvenih problema ukoliko ste pojeli jedan ve\u0107i obrok. Ovde je bitna psiha – poku\u0161ajte da izbegnete ose\u0107aj krivice zbog prejedanja jer to mo\u017ee vremenom dovesti do nezdravih navika u ishrani. Samo vode\u0107i ra\u010duna o svim segmentima svog bi\u0107a, mo\u017eemo dosti\u0107i celokupno zadovoljstvo, a izbegavanje dru\u017eenja i \u0161tedenja sebe na proslavama dovodi do nezadovoljstava druge prirode.<\/span><\/p>\n

 <\/p>\n

U svemu ovome bitno je imati saveznika, a to je <\/span>FitPass \u010dlanarina<\/span><\/a>. Fizi\u010dka aktivnost tokom ovog perioda omogu\u0107ava sagorevanje ve\u0107e koli\u010dine kalorija, tako da mo\u017eemo ostati u formi i bez dodatnih kilograma i tokom sezone slava.<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Jesen predstavlja kod nas sezonu slava. Nova situacija diktira ne\u0161to manji obim, ali u svakom slu\u010daju koli\u010dina hrane i pi\u0107a \u0107e nam kao i svake godine predstavljati poprili\u010dan izazov. Iako ne mo\u017eemo da se vratimo u pro\u0161lost i spre\u010dimo prejedanje, postoje neke stvari koje mo\u017eemo uraditi da nam bude lak\u0161e i da se br\u017ee vratimo […]<\/p>\n","protected":false},"author":2,"featured_media":13145,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18,17],"tags":[],"yoast_head":"\nPrejeli smo se! \u0160ta sad? | 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\/prejeli-smo-se-sta-sad\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prejeli smo se! \u0160ta sad? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Jesen predstavlja kod nas sezonu slava. Nova situacija diktira ne\u0161to manji obim, ali u svakom slu\u010daju koli\u010dina hrane i pi\u0107a \u0107e nam kao i svake godine predstavljati poprili\u010dan izazov. Iako ne mo\u017eemo da se vratimo u pro\u0161lost i spre\u010dimo prejedanje, postoje neke stvari koje mo\u017eemo uraditi da nam bude lak\u0161e i da se br\u017ee vratimo […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fitpass.rs\/blog\/prejeli-smo-se-sta-sad\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitpass\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/FitPass.rs\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-29T14:28:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/top-view-of-christmas-celebration-wooden-table-Q766RF2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1020\" \/>\n\t<meta property=\"og:image:height\" content=\"680\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Fit Pass\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Fit Pass\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/fitpass.rs\/blog\/prejeli-smo-se-sta-sad\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/prejeli-smo-se-sta-sad\/\"},\"author\":{\"name\":\"Fit Pass\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8\"},\"headline\":\"Prejeli smo se! \u0160ta sad?\",\"datePublished\":\"2020-10-29T14:28:29+00:00\",\"dateModified\":\"2020-10-29T14:28:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/prejeli-smo-se-sta-sad\/\"},\"wordCount\":769,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/#organization\"},\"articleSection\":[\"Ishrana\",\"Saveti\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/fitpass.rs\/blog\/prejeli-smo-se-sta-sad\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/fitpass.rs\/blog\/prejeli-smo-se-sta-sad\/\",\"url\":\"https:\/\/fitpass.rs\/blog\/prejeli-smo-se-sta-sad\/\",\"name\":\"Prejeli smo se! \u0160ta sad? | Fitpass\",\"isPartOf\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/#website\"},\"datePublished\":\"2020-10-29T14:28:29+00:00\",\"dateModified\":\"2020-10-29T14:28:29+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/prejeli-smo-se-sta-sad\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/fitpass.rs\/blog\/prejeli-smo-se-sta-sad\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/fitpass.rs\/blog\/prejeli-smo-se-sta-sad\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/fitpass.rs\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Prejeli smo se! \u0160ta sad?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#website\",\"url\":\"https:\/\/fitpass.rs\/blog\/\",\"name\":\"Fitpass\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/fitpass.rs\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#organization\",\"name\":\"FitPass\",\"url\":\"https:\/\/fitpass.rs\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2022\/11\/fpBlogbg.jpg\",\"contentUrl\":\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2022\/11\/fpBlogbg.jpg\",\"width\":500,\"height\":500,\"caption\":\"FitPass\"},\"image\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/FitPass.rs\/\",\"https:\/\/www.instagram.com\/fitpass.srbija\/\",\"https:\/\/www.linkedin.com\/company\/fitpass-group\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8\",\"name\":\"Fit Pass\",\"sameAs\":[\"http:\/\/fitpass.rs\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Prejeli smo se! \u0160ta sad? | Fitpass","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/fitpass.rs\/blog\/prejeli-smo-se-sta-sad\/","og_locale":"en_US","og_type":"article","og_title":"Prejeli smo se! \u0160ta sad? | Fitpass","og_description":"Jesen predstavlja kod nas sezonu slava. 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