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10 zlatnih pravila da budete fit (zdravi i vitki)

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Autor: Dr Slobodanka Babić, 29.10.2013.

Iako je najvažnije vrlina za zdravlje organizma umerenost u jelu i piću, ipak je potrebno da poštujete i ostale principe zdravog života. Pročitajte 10 osnovnih pravila čijim ćete pridržavanjem u velikoj meri pomoći svom zdravlju.
10 zlatnih pravila da budete fit (zdravi i vitki)

1.REDOVNA ISHRANA
Obroke  ne smete preskakati.Organizam će najbolje funkcionisati ako imate 3 glavna obroka i 2 medju obroka.Ovo pravilo važi čak i kada držite dijetu.

2.RAZNOVRSNA HRANA I HRANA BOGATA VLAKNIMA
Treba umereno konzumirati   posna mesa i ribu,posne fermentisane mlečne proizvode kao što su jogurt i kiselo mleko i mladi posni sir. Ali akcenat svakako treba staviti na  povrće i sveže voće kao i sveže sokove od povrća i voća. Ono osim vitamina sadrži i vlakna koja u kombinaciji sa vodom doslovno sagorevaju masnu hranu. Prednost  takodje dati hlebu i testeninama od integralnog brašna. Najmanje jednom do dva puta nedeljno konzumirajte pasulj,grašak ili sočivo jer su bogati proteinima i korisnim ugljenim hidratima.

Lešnik, badem i orah daju  energiju i osećaj sitosti. Sadrže značajne amino kiseline,vitamine grupe B kalcijum ,magnezijum i cink kao i nezasićene masnoće. Zbog svoje kalorijske vrednosti  treba ih koristiti umereno,najbolje kao međuobrok. Posebno treba istaći značaj ovsenih proizvoda jer su bogati vlaknima, gvoždjem i folnom kiselinom. Balasne materije daju dugo osećaj sitosti i snižavaju holesterol u krvi.

3.VODA
Konzumitanjem dovoljne količine vode i nezasladjenih biljnih čajeva (do2l dnevno) olakšavate organizmu                                                                                                                                                                                                                 izbacivanje toksina koji doprinose sakupljanju masnih ćelija.Vodu nije dovoljno piti samo kada osetite žedj.Vodu treba konzumirati u gutljajima tokom celog dana i najbolja je kada je sobne temperature.

4.ŠETNJA I VEŽBE
Koliko god da radite,sigurno je da postoji vreme koje možete posvetiti sebi i svom zdravom  telu i izgedu.Kakvi god da su vremenski uslovi,šetnja će vam uvek pomoći da se opustite.

5.VITAMINI
Najzdravija  varijanta  je da C vitamin i kao i sve druge vitamine unosite kroz ishranu,ali kako je to često nedovoljno  dozvoljen je unos prirodnih dodataka bogatih antioksidantima .

6.SMANJITI UNOS MASNOĆA ŽIVOTINJSKOG POREKLA
Izbegavati  prženu hranu, preradjevine,masna mesa i punomasne sireve,maslac, margarin i kajmak.Posebno se preporučuje hladno cedjeno maslinovo ulje jer obiluje višestruko nezasićenim masnim kiselinama koje štite srce i krvne sudove.  

7.SMANJITI POTROŠNJU ZASLADJENE HRANE I PIĆA
Izbaciti beli šećer iz ishrane i zameniti ga prirodnim zasladjivačima kao što su med, malteks, stevia ili fruktoza.Ne koristiti  zasladjena i gazirana pića.Tamna , crna čokolada je zdravija od mlečne.Sadrži manje šećera, ali i teobromin, supstancu koja pozitivno utiče na raspoloženje.Prednost takodjedati suvom vocu(ne kandiranom), posnim kolačima i biskvitima od celog zrna žita,zasladjenim prirodnim zasladjivačima.

8.KONZUMIRATI MANJE SOLI
Namirnice za koje se smatra da imaju dosta soli su mesne preradjevine,koncentrati za supu,začinski dodaci jelima,sirevi,zasoljene grickalice,itd.

9.KONZUMIRATI UMERENE KOLIČINE ALKOHOLNIH PIĆA
Prava mera je zlata vredna.Muškarcima se preporučuje  najviše dve čaše vina ili piva dnevno ili jedna čašica žestokog pića.Ženama je dozvoljena upola manja doza.

10.ZABORAVITE  CIGARETE
Ako prestanete sa pušenjem i taj porok zauvek zaboravite, organizam će vam biti zahvalan, a vaše lice i koža će opet blistati.

Nazad na: Osnove zdrave ishrane

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[دیوار سنگی, 06.03.2018.]: 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 http://www.digisang.com/Articles/Detail.aspx?
[چرخ گوشت بایترون, 12.03.2018.]: 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
[تراورتن, 15.03.2018.]: 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
[اتو بایترون, 18.03.2018.]: 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
[سنگ اسلب, 30.03.2018.]: 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
[ھمزن بایترون, 08.04.2018.]: 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%B3%D8%A7%D9%86%D8%AF%D9%88%DB%8C%DA%86-%D8%B3%D8%A7%D8%B2/2619-%D8%B3%D8%A7%D9%86%D8%AF%D9%88%DB%8C%DA%86-%D8%B3%D8%A7%D8%B2-%D8%A8%D8%A7%DB%8C%D8%AA%D8%B1%D9%88%D9%86-%D9%85%D8%AF%D9%84-bsm-45.html http://www.malaghe.com/%D8%BA%D8%B0%D8%A7%D8%B3%D8%A7%D8%B2/2629-%D8%BA%D8%B0%D8%A7%D8%B3%D8%A7%D8%B2-%D8%A8%D8%A7%DB%8C%D8%AA%D8%B1%D9%88%D9%86-%D9%85%D8%AF%D9%84-bmr-8000.html http://www.malaghe.com/%DA%86%D8%B1%D8%AE-%DA%AF%D9%88%D8%B4%D8%AA/2635-%DA%86%D8%B1%D8%AE-%DA%AF%D9%88%D8%B4%D8%AA-%D8%A8%D8%A7%DB%8C%D8%AA%D8%B1%D9%88%D9%86-%D9%85%D8%AF%D9%84-bmg-a3000.html
[سنگ مرمریت, 19.04.2018.]: 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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