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[title] => Jeste li doručkovali? Struka savjetuje jesti svakih tri do pet sati, a mi donosimo prijedloge s čim da nastavite i pet namirnica koje vraćaju energiju u tren
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Stručnjaci preporučuju da se jede svakih tri do pet sati. To obično znači tri obroka i jedan do dva međuobroka. Ako predugo čekate na obrok, razina šećera u krvi može vam se srušiti i imat ćete onaj neugodan osjećaj gladi.
Za svaki obrok i međuobrok ciljajte na kombinaciju proteina, zdravih masti i vlakana koja će vam pomoći da duže budete siti i energizirani, prenosi preporuke struke Huffpost.
Banane
Ovo voće izvrstan je način za brzo dobivanje energije iz šećera, fruktoze, koji je ugljikohidrat. Kao dodatni plus, banane se lako probavljaju.
---
---
Fruktoza se pretvara u glukozu i ulazi u naš krvotok gdje je naše stanice, posebno stanice mozga, mogu koristiti za brzu energiju.
Jaja
Postoji toliko mnogo jednostavnih, ukusnih načina za pripremu jaja – samo izmutite jaja i malo povrća i spremni ste za početak.
Jaja su jeftina elektrana kompletnih bjelančevina i hranjivih sastojaka koji pomažu u energetskom metabolizmu i usporenoj apsorpciji šećera u krvotoku u kombinaciji s hranom od ugljikohidrata.
Voda
Jedan od najvećih znakova dehidracije je umor, jer vašem tijelu nedostaje tekućine, što znači da kisik ne stiže tamo gdje treba ići dovoljno brzo.
Ako se dobro hidratizirate vodom, taj umor možete brzo pretvoriti u nalet energije, pogotovo ako neprestano pijete cijeli dan, bez obzira jeste li žedni.
---
---
Ako je vaš urin tamniji od blijedo žute boje, ne pijete dovoljno. Dehidracija se često može zamijeniti sa glađu, a također će vas ostaviti umornima.
Crni grah
Crni grah ne samo da je ukusan i bogat aromom, već je i izvrstan izvor bjelančevina na biljnoj bazi, vlakana zdravih za crijeva i ugljikohidrata koji potiču energiju.
Odličan je i izvor željeza, što je važno za energiju, jer željezo igra ulogu u hemoglobinu, koji pomaže u prenošenju kisika u krvotok oko tijela.
Stručnjaci primjećuju da jelo s crnim grahom čini izvrstan obrok nakon treninga, jer će vam napuniti zalihe proteina i ugljikohidrata te će vam pružiti energiju za ostatak dana.
Pistacije
Za snek s visokim udjelom proteina, energetski poticajni, pistaciji su izvrsna opcija. Oni su cjeloviti biljni proteini i nude šest grama proteina po četvrtini šalice.
To znači da pomažu u napajanju vašeg tijela esencijalnim aminokiselinama. Osim toga, pistacije također sadrže vlakna i za vas nezasićene masti. Ovaj trio proteina, vlakana i masti pomaže vam da vas dulje ostanete sitima i pruža trajnu energiju.
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Stručnjaci preporučuju da se jede svakih tri do pet sati. To obično znači tri obroka i jedan do dva međuobroka. Ako predugo čekate na obrok, razina šećera u krvi može vam se srušiti i imat ćete onaj neugodan osjećaj gladi.
Za svaki obrok i međuobrok ciljajte na kombinaciju proteina, zdravih masti i vlakana koja će vam pomoći da duže budete siti i energizirani, prenosi preporuke struke Huffpost.
Banane
Ovo voće izvrstan je način za brzo dobivanje energije iz šećera, fruktoze, koji je ugljikohidrat. Kao dodatni plus, banane se lako probavljaju.
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Fruktoza se pretvara u glukozu i ulazi u naš krvotok gdje je naše stanice, posebno stanice mozga, mogu koristiti za brzu energiju.
Jaja
Postoji toliko mnogo jednostavnih, ukusnih načina za pripremu jaja – samo izmutite jaja i malo povrća i spremni ste za početak.
Jaja su jeftina elektrana kompletnih bjelančevina i hranjivih sastojaka koji pomažu u energetskom metabolizmu i usporenoj apsorpciji šećera u krvotoku u kombinaciji s hranom od ugljikohidrata.
Voda
Jedan od najvećih znakova dehidracije je umor, jer vašem tijelu nedostaje tekućine, što znači da kisik ne stiže tamo gdje treba ići dovoljno brzo.
Ako se dobro hidratizirate vodom, taj umor možete brzo pretvoriti u nalet energije, pogotovo ako neprestano pijete cijeli dan, bez obzira jeste li žedni.
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Ako je vaš urin tamniji od blijedo žute boje, ne pijete dovoljno. Dehidracija se često može zamijeniti sa glađu, a također će vas ostaviti umornima.
Crni grah
Crni grah ne samo da je ukusan i bogat aromom, već je i izvrstan izvor bjelančevina na biljnoj bazi, vlakana zdravih za crijeva i ugljikohidrata koji potiču energiju.
Odličan je i izvor željeza, što je važno za energiju, jer željezo igra ulogu u hemoglobinu, koji pomaže u prenošenju kisika u krvotok oko tijela.
Stručnjaci primjećuju da jelo s crnim grahom čini izvrstan obrok nakon treninga, jer će vam napuniti zalihe proteina i ugljikohidrata te će vam pružiti energiju za ostatak dana.
Pistacije
Za snek s visokim udjelom proteina, energetski poticajni, pistaciji su izvrsna opcija. Oni su cjeloviti biljni proteini i nude šest grama proteina po četvrtini šalice.
To znači da pomažu u napajanju vašeg tijela esencijalnim aminokiselinama. Osim toga, pistacije također sadrže vlakna i za vas nezasićene masti. Ovaj trio proteina, vlakana i masti pomaže vam da vas dulje ostanete sitima i pruža trajnu energiju.
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14. svibanj 2024 21:29
