{"id":3116,"date":"2023-08-02T13:23:46","date_gmt":"2023-08-02T11:23:46","guid":{"rendered":"https:\/\/gorica.info\/?p=3116"},"modified":"2026-03-17T13:57:03","modified_gmt":"2026-03-17T12:57:03","slug":"zdrava-ljetna-prehrana-jedite-laganu-hranu-puno-povrca-i-voca-pijte-dosta-tekucine-alkohol-i-gazirana-pica-izbjegavajte","status":"publish","type":"post","link":"https:\/\/gorica.info\/en\/zdrava-ljetna-prehrana-jedite-laganu-hranu-puno-povrca-i-voca-pijte-dosta-tekucine-alkohol-i-gazirana-pica-izbjegavajte\/","title":{"rendered":"Kako se ljeti zdravo hraniti: Jedite laganu hranu, puno povr\u0107a i vo\u0107a, pijte dosta teku\u0107ine, a evo \u0161to morate izbjegavati"},"content":{"rendered":"

Tijekom ljetnih mjeseci<\/strong> va\u017eno je jesti laganu hranu koja se bazira na povr\u0107u i vo\u0107u te piti dosta teku\u0107ine, a alkohol, gazirana i zasla\u0111ena pi\u0107a treba izbjegavati, savjetuju stru\u010dnjaci<\/a> Hrvatskog zavoda za javno zdravstvo.<\/p>\n

Za pravilno funkcioniranje organizmu je svakodnevno potrebna hrana, no isto tako i teku\u0107ina. Preporu\u010deni dnevni unos teku\u0107ine ovisi o vi\u0161e \u010dimbenika kao \u0161to su tjelesna masa, dob i razina tjelesne aktivnosti. Potrebe za teku\u0107inom tako su pove\u0107ane u toplijim mjesecima i pri tjelesnoj aktivnosti. Dnevni unos teku\u0107ine odnosi se na ukupan unos vode bilo iz hrane, konzumiranja vode ili drugih napitaka.<\/p>\n

Preporuka je da za svaki kilogram svoje tjelesne mase unesete 0,3 dl teku\u0107ine. To zna\u010di ako imate 60 kilograma dnevno bi trebali popiti 1,8 l vode, a osobe koje imaju 70 kilograma njihove dnevne potrebe za vodom su 2,1 l. Ako ste na aktivnom odmoru, tada za svaki sat aktivnosti treba unijeti oko pola litre teku\u0107ine.<\/p>\n

Potreba za unosom teku\u0107ine mo\u017ee se, osim vodom, zadovoljiti i cije\u0111enim ili hladno pre\u0161anim sokovima od vo\u0107a i povr\u0107a, bistrim juhama, nezasla\u0111enim toplim i hladnim \u010dajevima, negaziranim pi\u0107ima bez \u0161e\u0107era ili mlijekom. Pi\u0107a koja sadr\u017ee kofein, tein i alkohol kao i zasla\u0111eni napitci, bez obzira na koli\u010dinu, poti\u010du izlu\u010divanje teku\u0107ine iz organizma te takva pi\u0107a valja izbjegavati.<\/p>\n

\"sokovi\"
Foto: Pixabay<\/strong><\/figcaption><\/figure>\n

Tijelo se izlu\u010divanjem znoja hladi i brani od visokih temperatura, ali samim time gubi teku\u0107inu i elektrolite nu\u017ene za funkcioniranje organizma. Ako je znojenje intenzivno, za brzo obnavljanje izgubljenih elektrolita najbolje slu\u017ee izotoni\u010dni napici. Ukoliko po\u010dnete osje\u0107ati \u017ee\u0111, vjerojatno ste ve\u0107 dehidrirali. Osje\u0107aj \u017ee\u0111i ponekad ne slijedi potrebe organizma za vodom, posebice u starih ljudi, pa se preporu\u010duje uzimanje teku\u0107ine u pravilnim vremenskim razmacima, bez obzira na osje\u0107aj \u017ee\u0111i.<\/p>\n

Hladna pi\u0107a<\/strong><\/h4>\n

Hladna pi\u0107a rashla\u0111uju samo gornji dio probavnog sustava i brzo poprimaju temperaturu tijela, stoga ne smanjuju temperaturu cijelog tijela. Pi\u0107a koja su na granici zale\u0111ivanja uzrokuju vi\u0161e \u0161tete nego koristi, zbog velikih temperaturnih razlika \u0161tete onim dijelovima tijela s kojima dolaze u doticaj i dugoro\u010dno uzrokuju o\u0161te\u0107enje povr\u0161inskog tkiva probavnog trakta, \u010dime stvaraju prostor za zadr\u017eavanje mikroorganizama i mogu\u0107 razvoj upale. Bolji u\u010dinak imaju umjereno rashla\u0111ena pi\u0107a, dok samo hla\u0111enje tijela treba ostvariti boravkom u primjereno rashla\u0111enim prostorima i tu\u0161iranjem.<\/p>\n

Vo\u0107e i povr\u0107e<\/strong><\/h4>\n

Jedite puno vo\u0107a, povr\u0107a, cjelovitih \u017eitarica i mahunarki. Na taj \u0107ete na\u010din osigurati unos korisnih nutrijenata, posebice vitamina, minerala, elektrolita, vlakana i vode. Pri tome ne zaboravite osnovne higijenske navike kao \u0161to su pranje vo\u0107a i povr\u0107a.<\/p>\n

Stru\u010dnjaci savjetuju da se vo\u0107e i povr\u0107e konzumira barem pet puta tijekom dana, vo\u0107e<\/a> ujutro i za me\u0111uobroke, a povr\u0107e za ru\u010dak i ve\u010deru. Veli\u010dina jednog obroka vo\u0107a ili povr\u0107a trebala bi stati u va\u0161u \u0161aku.<\/p>\n

\"hranu\"
Foto: Pixabay<\/strong><\/figcaption><\/figure>\n

Jedite svje\u017ee i sezonske namirnice<\/strong><\/h4>\n

Ne jedite vo\u0107e odmah nakon obroka, jer tada zbog probavljanja prethodno unesene hrane vo\u0107e fermentira i daje osjet te\u017eine i nadutosti. Putujete li u podru\u010dja gdje je sigurnost i kvaliteta vode upitna, birajte vo\u0107e koje se guli poput banana ili manga, a po potrebi vo\u0107e i povr\u0107e perite u prokuhanoj vodi ili vodi provjerene kvalitete.<\/p>\n

\"hranu\"
Foto: Pixabay<\/strong><\/figcaption><\/figure>\n

Masno\u0107e<\/strong><\/h4>\n

Pri konzumiranju masno\u0107a u ljetnim mjesecima nije samo va\u017eno koliko nego i koju vrstu masno\u0107a unosite. Uno\u0161enje masno\u0107a tijekom ljetnih mjeseci treba smanjiti. Koristite hladno pre\u0161ana ulja poput maslinovog, koje sadr\u017ei kvalitetne masne kiseline, a izbjegavajte pr\u017eenje i ponovno pe\u010denje hrane u istom ulju.<\/p>\n

Riba<\/strong><\/h4>\n

Iskoristite ljeto za u\u017eivanje u ribi. Plava riba sadr\u017ei mnogo korisnih sastojaka, uklju\u010duju\u0107i vi\u0161estruko nezasi\u0107ene masne kiseline, vitamin D i vitamine skupine B. Obratite pozornost na svje\u017einu ribe (o\u010di, \u0161krge), posebno kod plave ribe, jer se tijekom neadekvatnog \u010duvanja od ulova do ribarnice, stvara alergen histamin pa je mogu\u0107a alergijska reakcija (crvenilo vrata i obraza neposredno nakon konzumacije takve ribe).<\/p>\n

\"\"
Foto: Pixabay<\/strong><\/figcaption><\/figure>\n

Bjelan\u010devine<\/strong><\/h4>\n

Izvori bjelan\u010devina moraju biti raznoliki. Nisu samo bjelan\u010devine \u017eivotinjskog podrijetla vrijedne, nego se preporu\u010duju i bjelan\u010devine biljnog podrijetla. S bjelan\u010devinama ne treba pretjerivati jer se za razgradnju bjelan\u010devina mora potro\u0161iti vi\u0161e energije nego za razgradnju masti i ugljikohidrata, a to zna\u010di da se organizam vi\u0161e zagrijava. Obroke treba podijeliti na manje i jesti ih \u010de\u0161\u0107e kako bi razina \u0161e\u0107era u krvi bila ujedna\u010dena.<\/p>\n

Sol<\/strong><\/h4>\n

Sol je tako\u0111er va\u017ena za normalan rad ljudskog organizma. Ipak, treba biti oprezan pri soljenju hrane budu\u0107i da je ve\u0107ina namirnica koje konzumiramo bogata solju pa na taj na\u010din unosimo dovoljno soli da se zadovolje dnevne potrebe organizma. U pripremi hrane se umjesto dosoljavanja okrenite za\u010dinskom bilju.<\/p>","protected":false},"excerpt":{"rendered":"

Tijekom ljetnih mjeseci va\u017eno je jesti laganu hranu koja se bazira na povr\u0107u i vo\u0107u te piti dosta teku\u0107ine, a alkohol, gazirana i zasla\u0111ena pi\u0107a treba izbjegavati, savjetuju stru\u010dnjaci Hrvatskog zavoda za javno zdravstvo. Za pravilno funkcioniranje organizmu je svakodnevno potrebna hrana, no isto tako i teku\u0107ina. Preporu\u010deni dnevni unos teku\u0107ine ovisi o vi\u0161e \u010dimbenika […]<\/p>\n","protected":false},"author":25,"featured_media":3124,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","jnews-multi-image_gallery":[],"jnews_single_post":{"subtitle":"","format":"standard","video":"","gallery":"","source_name":"","source_url":"","via_name":"","via_url":"","override_template":"0","override":[{"template":"3","single_blog_custom":"","parallax":"1","fullscreen":"1","layout":"right-sidebar","sidebar":"default-sidebar","second_sidebar":"default-sidebar","sticky_sidebar":"1","share_position":"bottom","share_float_style":"share-monocrhome","show_share_counter":"1","show_view_counter":"1","show_featured":"1","show_post_meta":"1","show_post_author":"1","show_post_author_image":"1","show_post_date":"1","post_date_format":"default","post_date_format_custom":"Y\/m\/d","show_post_category":"1","show_post_reading_time":"1","post_reading_time_wpm":"300","post_calculate_word_method":"str_word_count","show_zoom_button":"0","zoom_button_out_step":"2","zoom_button_in_step":"3","show_post_tag":"1","show_prev_next_post":"0","show_popup_post":"1","number_popup_post":"1","show_author_box":"0","show_post_related":"1","show_inline_post_related":"0"}],"override_image_size":"0","image_override":[{"single_post_thumbnail_size":"crop-500","single_post_gallery_size":"crop-500"}],"trending_post":"0","trending_post_position":"meta","trending_post_label":"Trending","sponsored_post":"0","sponsored_post_label":"Sponsored 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