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Namirnice za vrele letnje dane

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Autor: Dr Slobodanka Babić, 17.07.2014.

Leto je deo godine koje obiluje voćem i povrćem i deo godine koje treba iskoristiti da unosite što više svežih namirnica čime će te poboljšati zdravlje.
Namirnice za vrele letnje dane

- Jedite mnogo svežeg voća, povrća i proizvoda od integralnih žitarica, izbegavajte testo i masne sosove.
- Pijte vodu i pre nego što osetite žeđ, izbegavajte jako hladne i gazirane napitke.
- Ograničite unos čvrstih masti - do 10% dnevno
- Jedite što više ribe
- Smanjite unos mesa, ne preterujte sa proteinskom ishranom i jako slatkim namirnicama.
- Rasporedite dnevni unos hrane na 5 do 6 manjih obroka.
- Birajte voće i povrće bogato vitaminom C kao što su nektarine, višnje, maline, kukuruz koje se sada mogu naći na pijacama.
- Paradajz je veoma popularna namirnica, bogata likopenom i drugim fitohemikalijama koje smanjuju rizik od raka prostate. Bogat je vitaminom C i kalijumom, zato ga koristite kao salatu ili prilog sendvičima.
- Šljive su takođe dobar izvor vitamina C, a obezbeđuju i osnovne antioksidanse i to više od bilo kog drugog voća.
- Jedan grejpfrut dnevno snižava nivo LDL holesterola i triglicerida.

Za top izgled u toku leta pomoći će nam sledeći sagorevači masti:
  • grejpfrut, limun, ananas
  • višnje
  • kruške
  • kajsije
  • voćni jogurt (bolje obrani jogurt + voće)
  • obrano mleko i jogurt 1-1,15% masnoće
  • grašak
  • sitan pasulj
  • sočivo
  • integralna testenina

Sa početkom leta počinje i sezona roštilja. Naučnici tvrde da meo pečeno na roštilju sadrži bar dve kancerogene materije. Ipak se ne treba svega odreći, postoje načini tokom pripreme roštilja kojim se smanjuje njegovo eventualno štetno dejstvo. Crvena mesa treba očistiti od masnoća. Piletinu i crvena mesa bi trebalo makar pola sata pre pečenja držati u nekoj marinadi, čime dublji slojevi mesa ostaju sočni i smanjuje se količina kancerogenih materija. Potamnela mesta na mesu od pečenja na roštilju treba ostrugati.

Tokom vrelih dana pijte više vode

Voda je glavna hemijska komponenta našeg organizma, 60% našeg tela je sačinjeno od nje. Neophodna je za metabolizam npr. ispira toksine iz vitalnih organa, nosi nutritijente do ćelija, održava telesnu temperaturu stabilnom, "podmazuje" zglobove. Vreli letnji dani povećavaju verovatnoću od dehidriranosti, koja može voditi ka bolestima vezanim za visoku temperaturu. Čak i veoma slab stepen dehidriranosti stvara osećaj iscrpljenosti. Visoke temperature vezane sa niskom vlažnošću prouzrokuju dehidrataciju, ali sve probleme možete sprečiti ako gde god krenete sa sobom ponesete flašu sa vodom. Ljudi reaguju na osećaj žeđi ali kada već osete žeđ već su u stanju delimične dehidriranosti. Tokom vrelih letnjih dana treba piti tečnost ne vezano za osećaj žeđi. Posebno osetljivi na visoke temperature i dehidrataciju su deca i starije osobe.
Stručnjaci preporućuju da se aktivnosti koje se vrše izvan kuće tokom vrelih dana pomere ili na rane jutarnje časove ili tokom kasnog popodneva ili večeri uz redovno korišćenje preparata za sunčanje. Ukoliko ne možete da izbegnete poslove izvan zatvorenih prostorija preduzmite sve mere predostrožnosti kao što su: popijte vodu pre nego što izađete, ponesite vodu sa sobom, ponesite sa sobom voće i povrće jer ono je takođe dobar izvor tečnosti.
Ipak prema nekim istraživačima ne treba preterivati ni sa unosom tečnosti, jer se znojenjem gube soli iz organizma. Prema njima treba piti tačno onoliko vode koliko organizam zahteva pa ne važe preporuke da se svima preporučuje da leti piju 3-5l vode.

Pored adekvatne lagane ishrane, tokom trajanja letnjih vrućina bilo bi poželjno unositi i razne vitaminske dodatke i osvežavajuće napitke kao što su:alge, kokosova voda, sok od šargarepe, niskokalorični sirupi, kombuha, boza i dr.

Nazad na: Namirnice

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[سنگ ریزه, 27.02.2018.]: http://www.digisang.com/Articles/Detail.aspx?id=1533 http://www.digisang.com/Articles/Detail.aspx?id=1532 http://www.digisang.com/Articles/Detail.aspx?id=1529 http://www.digisang.com/Articles/Detail.aspx?id=1511 http://www.digisang.com/Articles/Detail.aspx?id=1508 http://www.digisang.com/Articles/Detail.aspx?id=1490 http://www.digisang.com/Keyword/Detail.aspx?id=1216 http://www.digisang.com/Keyword/Detail.aspx?id=1217 http://www.digisang.com/Keyword/Detail.aspx?id=1215 http://www.digisang.com/Articles/Detail.aspx?id=1269 http://www.digisang.com/Articles/Detail.aspx?id=1371 http://digisang.com/Keyword/Detail.aspx?id=1131 http://www.digisang.com/Articles/Detail.aspx?id=1193 http://www.digisang.com/Articles/Detail.aspx?id=1245 http://www.digisang.com/Articles/Detail.aspx?id=1238 http://digisang.com/Events/ http://www.digisang.com/Articles/Detail.aspx?id=1240 http://digisang.com/Articles/Detail.aspx?id=1254 http://www.digisang.com/Keyword/Detail.aspx?id=1134
[قیمت روز بخارشوی بایترون, 10.03.2018.]: http://www.malaghe.com/%D8%A7%D8%AA%D9%88-%D9%BE%D8%B1%D8%B3%DB%8C/2590-%D8%A7%D8%AA%D9%88-%D9%BE%D8%B1%D8%B3-%D8%A8%D8%A7%DB%8C%D8%AA%D8%B1%D9%88%D9%86-%D9%85%D8%AF%D9%84-bsi-411428.html http://www.malaghe.com/%D8%A8%D8%AE%D8%A7%D8%B1%D8%B4%D9%88/2604-%D8%A8%D8%AE%D8%A7%D8%B1%D8%B4%D9%88%DB%8C-%D8%A8%D8%A7%DB%8C%D8%AA%D8%B1%D9%88%D9%86-%D9%85%D8%AF%D9%84-bsx-4100.html http://www.malaghe.com/%D8%A7%D8%AA%D9%88-%D9%BE%D8%B1%D8%B3%DB%8C/2590-%D8%A7%D8%AA%D9%88-%D9%BE%D8%B1%D8%B3-%D8%A8%D8%A7%DB%8C%D8%AA%D8%B1%D9%88%D9%86-%D9%85%D8%AF%D9%84-bsi-411428.html http://www.malaghe.com/%D8%A7%D8%AA%D9%88-%D9%BE%D8%B1%D8%B3%DB%8C/2590-%D8%A7%D8%AA%D9%88-%D9%BE%D8%B1%D8%B3-%D8%A8%D8%A7%DB%8C%D8%AA%D8%B1%D9%88%D9%86-%D9%85%D8%AF%D9%84-bsi-411428.html http://www.malaghe.com/%D8%AC%D8%A7%D8%B1%D9%88-%D8%B4%D8%A7%D8%B1%DA%98%DB%8C/2610-%D8%AC%D8%A7%D8%B1%D9%88-%D8%B4%D8%A7%D8%B1%DA%98%D9%8A-%D8%A8%D8%A7%D9%8A%D8%AA%D8%B1%D9%88%D9%86-%D9%85%D8%AF%D9%84-bvc-5055.html
[ارزش سنگ, 12.03.2018.]: http://www.digisang.com/Articles/Detail.aspx?id=1585 http://www.digisang.com/Articles/Detail.aspx?id=1583 http://www.digisang.com/Articles/Detail.aspx?id=1581 http://www.digisang.com/Articles/Detail.aspx?id=1579 http://www.digisang.com/Articles/Detail.aspx?id=1576 http://www.digisang.com/Articles/Detail.aspx?id=1574 http://www.digisang.com/Articles/Detail.aspx?id=1571 http://www.digisang.com/Articles/Detail.aspx?id=1570 http://www.digisang.com/Articles/Detail.aspx?id=1565 http://www.digisang.com/Articles/Detail.aspx?id=1558 http://www.digisang.com/Articles/Detail.aspx?id=1555 http://www.digisang.com/Articles/Detail.aspx?id=1545 http://www.digisang.com/Articles/Detail.aspx?id=1541 http://www.digisang.com/Articles/Detail.aspx?id=1536 http://www.digisang.com/Articles/Detail.aspx?id=1506 http://www.digisang.com/Articles/Detail.aspx?id=1491 http://www.digisang.com/Articles/Detail.aspx?id=1458 http://www.digisang.com/Articles/Detail.aspx?id=1487
[zhe ge xiao gui, 20.03.2018.]: Panerai http://www.montrepascher.co montre est positionné comme le sport, loisirs dans le domaine des modèles haut de gamme, ce LUMINOR http://www.repliquemontremeilleur.com MARINA 1950 42 mm trois jours de puissance automatique en acier inoxydable http://repliquemontreluxevideos.tumblr.com montres de luxe est également vrai, l'atmosphère classique et a une http://repliquesmontrespascher.tumblr.com atmosphère de gentleman, donnant aux gens rester impressionné.
[replique montre, 22.03.2018.]: Ce garde-temps inspiré est présenté soit sur un bracelet en cuir marron http://www.copiemontresluxe.eu avec un fermoir en acier inoxydable brossé et brossé, soit sur un bracelet en acier inoxydable brossé et poli breveté d'OMEGA avec un fermoir papillon. Le calibre Omega http://www.frrepliquedemontres.net replique de montre est visible à travers le fond en verre saphir anti-rayures. La fiabilité et la précision de ce mouvement mécanique extraordinaire sont telles que la Speedmaster '57 est offerte avec une garantie complète de quatre ans. Comme toutes les http://www.frmontrepascher.eu montres de la famille Speedmaster, cette montre est étanche à 10 bars.
[zhe jiang shi, 26.03.2018.]: Le cadran en céramique noire du http://www.paschermontres.ru Seamaster 300 est doté d'éléments de cadran transférés qui sont produits en utilisant une combinaison d'or et de palladium. La couleur or blanc est renforcée par un processus breveté qui implique un traitement à haute température; le contour incurvé des index est créé par la sous-couche d'émail. Les aiguilles des heures, des http://www.repliquemontresbien.com minutes et des secondes en or blanc 18 carats sont revêtues de Super-LumiNova «vintage» et les aiguilles des heures et des secondes émettent une lumière bleue comme le font les marqueurs d'heure en retrait. L'aiguille des minutes est également recouverte de http://repliquemontresvideos.tumblr.com Super-LumiNova mais émet une lumière verte.
[کار آفرین صنعت سنگ, 26.03.2018.]: http://www.digisang.com/Articles/Detail.aspx?id=1592 http://www.digisang.com/Articles/Detail.aspx?id=1585 http://www.digisang.com/Articles/Detail.aspx?id=1583 http://www.digisang.com/Articles/Detail.aspx?id=1581 http://www.digisang.com/Articles/Detail.aspx?id=1579 http://www.digisang.com/Articles/Detail.aspx?id=1576 http://www.digisang.com/Articles/Detail.aspx?id=1574 http://www.digisang.com/Articles/Detail.aspx?id=1571 http://www.digisang.com/Articles/Detail.aspx?id=1570 http://www.digisang.com/Articles/Detail.aspx?id=1565 http://www.digisang.com/Articles/Detail.aspx?id=1558 http://www.digisang.com/Articles/Detail.aspx?id=1555 http://www.digisang.com/Articles/Detail.aspx?id=1545 http://www.digisang.com/Articles/Detail.aspx?id=1541 http://www.digisang.com/Articles/Detail.aspx?id=1536 http://www.digisang.com/Articles/Detail.aspx?id=1506 http://www.digisang.com/Articles/Detail.aspx?id=1491 http://www.digisang.com/Articles/Detail.aspx?id=1458
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[سنگ سوییسی, 17.04.2018.]: http://www.digisang.com/Articles/Detail.aspx?id=1614 http://www.digisang.com/Articles/Detail.aspx?id=1613 http://www.digisang.com/Articles/Detail.aspx?id=1612 http://www.digisang.com/Articles/Detail.aspx?id=1611 http://www.digisang.com/Articles/Detail.aspx?id=1610 http://www.digisang.com/Articles/Detail.aspx?id=1607 http://www.digisang.com/Articles/Detail.aspx?id=1606 http://www.digisang.com/Articles/Detail.aspx?id=1606 http://www.digisang.com/Articles/Detail.aspx?id=1605 http://www.digisang.com/Articles/Detail.aspx?id=1604 http://www.digisang.com/Articles/Detail.aspx?id=1604 http://www.digisang.com/Articles/Detail.aspx?id=1601 http://www.digisang.com/Articles/Detail.aspx?id=1601 http://www.digisang.com/Articles/Detail.aspx?id=1600 http://www.digisang.com/Articles/Detail.aspx?id=1597 http://www.digisang.com/Articles/Detail.aspx?id=1597 http://www.digisang.com/Articles/Detail.aspx?id=1596 http://www.digisang.com/Articles/Detail.aspx?id=1595
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