{"id":5164,"date":"2017-02-20T12:58:28","date_gmt":"2017-02-20T10:58:28","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=5164"},"modified":"2017-02-22T14:20:04","modified_gmt":"2017-02-22T12:20:04","slug":"efikasno-mrsavljenje-izbacite-hleb","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/efikasno-mrsavljenje-izbacite-hleb\/","title":{"rendered":"EFIKASNO MR\u0160AVLJENJE: 7 Lakih Na\u010dina da Izbacite Hleb"},"content":{"rendered":"<p><strong>Koliko puta ste do sada \u010duli da morate da izbacite hleb iz ishrane? Znamo da je beli, kupovni hleb kalorijska bomba, puna aditiva, ve\u0161ta\u010dkih boja i dodatog \u0161e\u0107era, ali jo\u0161 uvek ga jedemo. Da li je bolje na\u0107i alternative i da li i mala koli\u010dina hleba mo\u017ee biti \u0161tetna po na\u0161e zdravlje?\u00a0<\/strong><\/p>\n<p>Mo\u017ee! Za ljude koji imaju problem sa <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"http:\/\/celijakija.rs\/celijakija\/novi-pogledi-na-celijakiju\/\" target=\"_blank\"><strong>celijakijom<\/strong><\/a><\/span>, unos p\u0161enice, je\u010dma i ra\u017ei je <strong>u potpunosti zabranjen.<\/strong> Unos <a href=\"https:\/\/hr.wikipedia.org\/wiki\/Gluten\" target=\"_blank\">glutena<\/a> (proteina koji se nalazi u ovim namirnicama) blokira rad imunog sistema, napada tanko crevo i zaustavlja apsorpciju hranljivih materija. Prema podacima sa <a href=\"https:\/\/celiac.org\/\" target=\"_blank\">Celiac Disease Foundation<\/a> ova autoimuna bolest poga\u0111a jednu od 100 ljudi \u0161irom sveta, iako mnogi i ne znaju da je imaju.<\/p>\n<p>Za sve ostale, koji nemaju zdravstvenih problema, unos male koli\u010dine hleba nije \u0161tetan. Me\u0111utim, ukoliko \u017eelite da smr\u0161ate ili unapredite svoje zdravlje, preporu\u010dujemo da hleb i ostale prera\u0111evine od belog bra\u0161na zamenite zdravim alternativama.<\/p>\n<h2 style=\"text-align: center;\">Efikasno Mr\u0161avljenje<\/h2>\n<p>Da li ste znali da jedno par\u010de <strong>belog hleba (30 gr) sadr\u017ei 80 kalorija<\/strong>, dok par\u010de integralnog hleba (30 gr) ima 74 kalorije? Jedan engleski mafin sadr\u017ei 247, a 60 gr somuna 165 kalorija. Prera\u010dunajte koliko dadatnih kalorija unesete u toku samo jednog dana!<\/p>\n<p><span style=\"color: #333333;\"><em>&#8220;Smanjite unos kalorija za 100 do 500 kalorija dnevno, budite fizi\u010dki aktivni 30 do 60 minuta i bez problema \u0107ete izgubiti suvi\u0161ne kilograme&#8221;<\/em>, poru\u010duju nutricionisti dr Alan Ticenal i D\u017eoani Dobs s Univerziteta na Havajima.<\/span><\/p>\n<p>Da biste smanjili unos od 100 do 500 kalorija dnevno, <strong>dovoljno je samo da izbacite hleb iz ishrane<\/strong>. Kako? Ako ste navikli da konzumirate tost za doru\u010dak, somun uz ru\u010dak, mafine za u\u017einu, sendvi\u010de za ve\u010deru (da ne pominjemo pice, pala\u010dinke&#8230;), izbacivanjem hleba iz ishrane izgubi\u0107ete 500 kalorija tokom svakog dana, ako ne i vi\u0161e!<\/p>\n<p>Ako se odlu\u010dite da u potpunosti izbacite hleb iz ishrane, nemojte zaboraviti da nadoknadite unos zdravih ugljenih hidrata iz drugih izvora. Potrudite se da beli hleb zamenite ovsenim pahuljicama, ri\u017eom (belom i sme\u0111om), ili nau\u010dite da pravite <span style=\"color: #ff6600;\"><strong><a style=\"color: #ff6600;\" href=\"http:\/\/dijetamesecevemene.com\/zdravi-recepti\/hrono-hleb-recept-cena\/\" target=\"_blank\">doma\u0107i, zdravi hleb<\/a><\/strong><\/span> koji \u0107e unaprediti va\u0161e zdravlje!<\/p>\n<h2 style=\"text-align: center;\">7\u00a0Lakih na\u010dina da izbacite hleb iz ishrane<\/h2>\n<h3>Doru\u010dak<\/h3>\n<ul>\n<li><strong>Umesto kroasana, kifli, sendvi\u010da, i ostalih peciva, zapo\u010dnite dan omletom.<\/strong><br \/>\n<strong><a href=\"http:\/\/zdravarica.com\/jaja-za-dorucak-mogu-odgoditi-glad\/\" target=\"_blank\">Istra\u017eivanja su pokazala da konzumiranje jaja za doru\u010dak<\/a><\/strong>, ne samo da \u0107e vam dati energije za ostatak dana, ve\u0107 \u0107e pomo\u0107i i prilikom mr\u0161avljenja i odr\u017eavanja telesne kila\u017ee na du\u017ee staze. Ukoliko ne mo\u017eete da zamislite da jedete jaja bez hleba, jedite ih uz sve\u017eu salatu, povr\u0107e ili polovinu kuvanog krompira.<\/li>\n<li><strong>Gr\u010dki jogurt!<br \/>\n<\/strong>Gr\u010dki jogurt je jo\u0161 jedan brz, jednostavan i lak na\u010din da zapo\u010dnete dan na zdrav na\u010din. Jedna porcija gr\u010dkog jogurta sadr\u017ei oko 15 gr proteina, koji \u0107e u\u010diniti da se ose\u0107ate sitim du\u017ei vremenski period. Dodajte ka\u0161iku ovsenih pahuljica, \u0161aku bobi\u010dastog vo\u0107a ili ora\u0161astih plodova i obezbedite energiju i dobro raspolo\u017eenje sve do ru\u010dka!<\/li>\n<\/ul>\n<h3>Ru\u010dak<\/h3>\n<ul>\n<li><strong>Volite sendvi\u010de? Pretvorite ih u salate.\u00a0<\/strong>\n<figure id=\"attachment_5169\" aria-describedby=\"caption-attachment-5169\" style=\"width: 369px\" class=\"wp-caption alignright\"><a href=\"http:\/\/www.prote.in.rs\/\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-5169 \" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2017\/02\/izbacite-hleb-1.jpg\" alt=\"izbacite hleb\" width=\"369\" height=\"262\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2017\/02\/izbacite-hleb-1.jpg 595w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2017\/02\/izbacite-hleb-1-300x213.jpg 300w\" sizes=\"(max-width: 369px) 100vw, 369px\" \/><\/a><figcaption id=\"caption-attachment-5169\" class=\"wp-caption-text\">Ili naru\u010dite zelene buritose iz Prote.In restorana i ostvarite 10% popusta uz FitPass karticu!<\/figcaption><\/figure>\n<p>Odaberite namirnice za omiljeni sendvi\u010d, uklonite hleb i dodajte sve\u017eu salatu! Jaja, tunjevina, piletina, sir, grilovano ili sve\u017ee povr\u0107e, ili druge kombinacije koje \u010dine va\u0161 savr\u0161en sendvi\u010d odli\u010dno \u0107e se uklopiti sa zelenom salatom i<strong> u\u0161tedeti vam 22 gr ugljenih hidrata<\/strong>. Ukoliko ste ljubitelj kikiriki putera, umesto hleba koristite tanko se\u010dene kri\u0161ke jabuke. Da li ste probali do sada? Ukus \u0107e vas odu\u0161eviti, a osim vitamina une\u0107ete i potrebna vlakna.<\/li>\n<li><b>Lo\u0161e vesti za ljubitelje buritosa!<\/b><br \/>\nJedna tortilja sadr\u017ei izmedu 200 do 300 kalorija i oko 46 gr ugljenih hidrata! Nema potrebe da se pominje da tortilje treba izbegavati i bez potrebe za mr\u0161avljenjem. Umesto tortilje, sastojke za burito pome\u0161ajte sa integralnim ili belim pirin\u010dem i\u00a0dobi\u0107ete ukusan, zdrav, izbalansiran ri\u017eoto. Tako\u0111e, buritose mo\u017eete umotati u listove zelene salate i napraviti <strong>vitaminsku, a ne kalori\u010dnu bombu<\/strong>!<\/li>\n<\/ul>\n<h3>Ve\u010dera<\/h3>\n<ul>\n<li><strong>Obo\u017eavate picu?<\/strong><br \/>\nPica ne predstavlja vrstu hleba, ali jeste vrsta testa sa\u010dinjena od belog bra\u0161na koja \u0161teti zdravlju. Napravite sami intergralno testo ili <span style=\"color: #ff6600;\"><strong><a style=\"color: #ff6600;\" href=\"http:\/\/www.zloprase.com\/glavna-jela\/pica-od-karfiola\/\" target=\"_blank\">picu sa testom od karfiola<\/a><\/strong><\/span>. Jednostavno se pravi, puna je vitamina, a ukus je bolji od standardne, kalori\u010dne pice. Pozovite prijatelje i pohvalite se novim receptom!<\/li>\n<li><strong>Pljeskavica, pomfrit i gazirano pi\u0107e. Vi\u0161e ne!\u00a0<\/strong><br \/>\nNema ni\u0161ta lo\u0161eg u ro\u0161tilju: pljeskavicama, grilovanom piletinom, ve\u0161alicom&#8230; Sve dok ih ne jedete sa lepinjom, somunom, kiflama! Umesto standardne pljeskavice, naru\u010dite meso, omiljenu salatu, sve\u017ee povr\u0107e (izbegavajte pr\u017eene krompiri\u0107e i gazirana pi\u0107a) i u\u017eivajte u hrani bez gri\u017ee savesti.<\/li>\n<li><strong>Da li ste probali <a href=\"http:\/\/www.stvarukusa.rs\/recept\/palacinke-od-kokosa-0\" target=\"_blank\">zdrave pala\u010dinke<\/a>? Ne brinite, ukusne su.\u00a0<\/strong><br \/>\nPala\u010dinke tako\u0111e nisu vrsta\u00a0<strong>hleba<\/strong>, ali se prave od belog bra\u0161na i sadr\u017ee mnogo &#8220;praznih&#8221; kalorija. Dobra vest je da ne\u0107ete morati da ih izbacite iz ishrane! Belo bra\u0161no zamenite ovsenim ili kokosovim bra\u0161nom, dodajte med po \u017eelji i napravite ukusnu, zdravu poslasticu koju \u0107e cela porodica voleti.<\/li>\n<\/ul>\n<blockquote><p>Pravilno izbalansirana ishrana i <strong><a href=\"https:\/\/fitpass.rs\/\" target=\"_blank\">redovna fizi\u010dka aktivnost<\/a><\/strong> su klju\u010d zdravog \u017eivota! Izbacivanjem hleba i ostalih proizvoda belog bra\u0161na iz ishrane ne\u0107ete samo izgubiti kilograme, ve\u0107 \u0107ete i unaprediti svoje zdravlje.<\/p>\n<p><strong>Da li i vi imate savete kako da izbacite hleb iz ishrane na lak na\u010din? Podelite sa nama u komentarima!\u00a0<\/strong><\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>Koliko puta ste do sada \u010duli da morate da izbacite hleb iz ishrane? Znamo da je beli, kupovni hleb kalorijska bomba, puna aditiva, ve\u0161ta\u010dkih boja i dodatog \u0161e\u0107era, ali jo\u0161 uvek ga jedemo. Da li je bolje na\u0107i alternative i da li i mala koli\u010dina hleba mo\u017ee biti \u0161tetna po na\u0161e zdravlje?\u00a0 Mo\u017ee! Za ljude [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":5178,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18,17],"tags":[108,107,105,109,89,36,106,110,103,41,111],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>EFIKASNO MR\u0160AVLJENJE: 7 Lakih na\u010dina da izbacite hleb - FitPass<\/title>\n<meta name=\"description\" content=\"Koliko puta ste do sada \u010duli da morate da izbacite hleb iz ishrane? 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