{"id":368,"date":"2018-03-20T00:31:34","date_gmt":"2018-03-19T22:31:34","guid":{"rendered":"https:\/\/www.zdravstvena.info\/preventiva\/?p=368"},"modified":"2018-03-22T18:30:20","modified_gmt":"2018-03-22T16:30:20","slug":"neredna-prebava-bolecine-v-trebuhu-in-napihnjenost","status":"publish","type":"post","link":"https:\/\/www.zdravstvena.info\/preventiva\/neredna-prebava-bolecine-v-trebuhu-in-napihnjenost.html","title":{"rendered":"Neredna prebava, bole\u010dine v trebuhu in napihnjenost"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment wp-att-369 alignleft\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2010\/02\/zaprtje-obstipacija.thumbnail.jpg\" alt=\"zaprtje-obstipacija\" width=\"236\" height=\"214\" \/>Zaprtje je simptom, ko \u010dlovek te\u017eko iztrebi majhne koli\u010dine trdega blata, ki ga spremlja mo\u010dno napenjanje.<\/p>\n<p>Tedensko \u0161tevilo odvajanj blata je lahko zelo razli\u010dno in za vsakogar obstaja njemu lasten ritem prebave. Splo\u0161no velja, da ote\u017eeno iztrebljanje manj kot dvakrat tedensko ozna\u010dimo kot kroni\u010dno zaprtje.<\/p>\n<p><strong>Vzrokov za zaprtje je ve\u010d in so razli\u010dni:<\/strong><\/p>\n<ul>\n<li>nepravilna prehrana s premalo balastnih snovi ( industrijsko predelana hrana )<\/li>\n<li>slabe higiensko-toaletne navade ( odlaganje odvajanja)<\/li>\n<\/ul>\n<p><!--more--><\/p>\n<ul>\n<li>nezadostno u\u017eivanje teko\u010din<\/li>\n<li>pomanjkanje telesne aktivnosti ( sede\u010de delo )<\/li>\n<li>jemanje nekaterih zdravil<\/li>\n<li>jemanje odvajal<\/li>\n<li>nekatere bolezni (motnje delovanja \u017eleze \u0161\u010ditnice, mo\u017eganska kap, multipla skleroza, parkinsonizem, sladkorna bolezen, hemoroidi, rak debelega \u010drevesja)<\/li>\n<li>hormonske spremembe v nose\u010dnosti<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment wp-att-370 centered\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2010\/02\/sadje-in-zelenjava.png\" alt=\"sadje-in-zelenjava\" width=\"450\" height=\"300\" \/><\/p>\n<p><strong>KAJ PRIPORO\u010cAMO?<\/strong><\/p>\n<p>Za redno prebavo najve\u010d lahko storimo kar sami.<\/p>\n<p style=\"text-align: left;\">Za prepre\u010devanje zaprtja najpomembnej\u0161a <em>zdrava prehrana<\/em>, ki vsebuje dovolj <strong>vlaknin<\/strong> in <strong>teko\u010dine<\/strong>.<\/p>\n<p style=\"text-align: left;\">Vlaknine ( balast ) so rastlinski ogljikovi hidrati. Nahajajo se predvsem v surovem <strong>sadju<\/strong> (lupinasto sadje, jabolka, hru\u0161ke, slive, breskve, mandarine), surovi <strong>zelenjavi <\/strong>(brokoli, zelje, repa, ohrovt, cveta\u010da, korenje, \u0161pina\u010da, bu\u010dke), stro\u010dnicah ter <strong>neolu\u0161\u010denih \u017eitih<\/strong> (\u017eitni zajtrki, polno zrnate testenine, neolu\u0161\u010den ri\u017e). \u010clove\u0161ka prebavila vlaknin ne presnavljajo in ne absorbirajo.<\/p>\n<p style=\"text-align: left;\">Vlaknine pove\u010dujejo volumen blata, preko vezave vode pa ga tudi meh\u010dajo in tako na naraven na\u010din olaj\u0161ujejo iztrebljanje.<\/p>\n<p style=\"text-align: left;\">\n<p style=\"text-align: left;\"><strong>Proti zaprtju pomaga tudi <em>pitje zadostnih koli\u010din teko\u010dine<\/em><\/strong> (vsaj liter in pol na dan, sr\u010dni in ledvi\u010dni bolniki pa po nasvetu zdravnika, kozarec mla\u010dne vode na te\u0161\u010de ali pred obrokom, mineralne vode, jutranja kava na te\u0161\u010de <em>), vzdr\u017eevanje rednosti odvajanja<\/em> (isti kraj in \u010das brez hotenega zadr\u017eevanja), <em>sprostitvene tehnike<\/em> (npr. joga) <em>in redna telesna aktivnost<\/em> (zado\u0161\u010da \u017ee pol ure zmerne hoje na dan).<\/p>\n<p style=\"text-align: left;\"><strong>BALASTNA DIETA:<\/strong><\/p>\n<p>vsak dan 2-4 porcije sadja, 3-5 porcij zelenjave, 6-11 enot \u017eit<\/p>\n<p>dan za\u010dni z obrokom polnozrnatih \u017eit, ki vsebujejo 5g balastnih snovi na obrok<\/p>\n<p>\u010dim ve\u010d surove, neolupljene zelenjave in sadja<\/p>\n<p>v juhe, enolon\u010dnice in solate dodajaj stro\u010dnice<\/p>\n<p>za prigrizek sve\u017ee in posu\u0161eno sadje<\/p>\n<p>na nalepkah, na embala\u017ei preveri balastne snovi v \u017eivilih<\/p>\n<p><!-- wp_ad_camp_1 --><\/p>\n<p><strong>KAJ ODSVETUJEMO? <\/strong><\/p>\n<p>Odsvetujemo u\u017eivanje predelanih \u017eivil kot so sladoled, meso, mesni izdelki in vsi izdelki iz bele moke, ki vsebujejo zelo malo vlaknin.<\/p>\n<p>Sadja in zelenjave ne lupimo.<\/p>\n<p>Jemo surovo sadje in zelenjavo. Izogibamo se sladkarijam, hitro pripravljeni hrani ( fast food ), mastni hrani, pija\u010dam, ki so umetno sladkane, mleku in mle\u010dnim izdelkom.<\/p>\n<p>Potrebno je opozoriti, da sama nerednost oz. manj\u0161a pogostost odvajanja blata \u0161e ne pomeni avtomati\u010dno tudi zaprtja.<\/p>\n<p>Posameznik lahko odvaja blato le vsak tretji dan, pa vendar ne govorimo o zaprtju, \u010de to opravlja brez te\u017eav.<\/p>\n<p>Velja pa tudi obratno, da mu\u010dno odvajanje majhnih koli\u010din zelo trdega blata, pa \u010deprav morda vsakodnevno, lahko ozna\u010dimo kot zaprtje, \u010de je spremljano z napenjanjem in ob\u010dutki nepopolne izpraznitve.<\/p>\n<p><strong>MO\u0160KI, vi\u0161ina 180cm, telesna te\u017ea 75kg, starost 60 let, zmerna aktivnost<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>BMI<\/strong> = 75kg \/ ( 1,80 m)2 = 75kg \/ 3,24m2 = <strong>23,14<\/strong><\/p>\n<p>DV &#8211; dnevni vnos<\/p>\n<p><strong>DV <\/strong>= 75kg \u00d7 40kcal = <strong>3000kcal<\/strong><\/p>\n<p><strong>B <\/strong>= 75kg \u00d7 4kcal = <strong>300kcal<\/strong> = 10%<\/p>\n<p><strong>M <\/strong>= 20% = 20 \u00d7 30 = <strong>600kcal<\/strong> : 9 = 66,66 = <strong>67g<\/strong><\/p>\n<p><strong>OH <\/strong>= 3000kcal \u2013 300kcal \u2013 600kcal = 2100Kcal : 4 = <strong>525g<\/strong> = 70%<\/p>\n<p><strong>JEDILNIK\u00a0\u00a0 ( 3000kcal + 2l teko\u010dine )<\/strong><\/p>\n<p><strong>ZAJTRK<\/strong><\/p>\n<p><strong>0,2 \u2013 0,3 dcl Donat-a <\/strong>na te\u0161\u010de<\/p>\n<p>ali 1 kozarec mla\u010dne vode<\/p>\n<p><strong>1 skodelica posnetega mleka<\/strong> ( 1 ENOTA )<\/p>\n<p><strong>6 velikih \u017elic kuhane prosene ka\u0161e<\/strong> ( 3 ENOTE )<\/p>\n<p><strong>8 plodov suhe slive<\/strong> ( 2 ENOTI )<\/p>\n<p><strong>1 ko\u0161\u010dek polnozrnatega kruha<\/strong> ( 1 ENOTA )<\/p>\n<p><strong><br \/>\n<\/strong><\/p>\n<p><strong>MALICA<\/strong><\/p>\n<p><strong>1 lon\u010dek jogurta iz delno posnetega mleka<\/strong> ( 1 ENOTA )<\/p>\n<p><strong>3 mali plodovi kivija<\/strong> ( 1 ENOTA )<\/p>\n<p><strong>1 srednje veliko jabolko<\/strong> ( 1 ENOTA )<\/p>\n<p><strong>3 male mandarine<\/strong> ( 1 ENOTA )<\/p>\n<p><strong><br \/>\n<\/strong><\/p>\n<p><strong>KOSILO<\/strong><\/p>\n<p><strong>0,1 dcl Donata<\/strong><\/p>\n<p><strong>\u0161pina\u010dna juha :<\/strong><\/p>\n<p><strong> 4 lon\u010dki \u0161pina\u010de<\/strong> ( 1 ENOTA )<\/p>\n<p><strong>voda<\/strong><\/p>\n<p><strong>2 veliki \u017eli\u010dki kisle smetane<\/strong> ( 1ENOTA )<\/p>\n<p><strong>1 skleda solate &#8211; kristalke<\/strong> ( 1 ENOTA )<\/p>\n<p><strong>+\u00a0 6 velikih \u017elic le\u010de<\/strong> ( 2 ENOTI )<\/p>\n<p><strong>6 velikih \u017elic polnozrnatih testenin<\/strong> ( 3 ENOTE )<\/p>\n<p><strong>+\u00a0 2 lon\u010dka du\u0161enih bu\u010dk<\/strong> ( 2 ENOTE )<\/p>\n<p><strong> +\u00a0 1 \u010dajna \u017eli\u010dka koruznega olja <\/strong>( 1 ENOTA )<\/p>\n<p><strong> +\u00a0 1 manj\u0161i zrezek pi\u0161\u010dan\u010djega mesa<\/strong> ( 2 ENOTI )<\/p>\n<p><strong><br \/>\n<\/strong><\/p>\n<p><strong>MALICA<\/strong><\/p>\n<p><strong>2 ko\u0161\u010dka kruha z ovsenimi kosmi\u010di <\/strong>( 4 ENOTE )<\/p>\n<p><strong>1 lon\u010dek kefirja<\/strong> ( 1 ENOTA )<\/p>\n<p><strong>+<\/strong> 1 ENOTA <strong>ma\u0161\u010dobe v jogurtu<\/strong><\/p>\n<p><strong>1 skodelica rde\u010dega ribeza<\/strong> ( 1 ENOTA )<\/p>\n<p><strong><br \/>\n<\/strong><\/p>\n<p><strong>VE\u010cERJA<\/strong><\/p>\n<p><strong>0,1 DCL Donat-a<\/strong><\/p>\n<p><strong> 1 par pi\u0161\u010dan\u010dje hrenovke<\/strong> ( 1 ENOTA )<\/p>\n<p>+ 2 ENOTI <strong>ma\u0161\u010dob<\/strong><\/p>\n<p><strong>2 sve\u017ea korenja \u2013 2 velika korena<\/strong> ( 2 ENOTI )<\/p>\n<p><strong>1 lon\u010dek kuhane cveta\u010de<\/strong> ( 1 ENOTA )<\/p>\n<p><strong>2 manj\u0161a paradi\u017enika surova <\/strong>( 1 ENOTA )<\/p>\n<p><strong>2 ko\u0161\u010dka ovsenega kruha<\/strong> ( 4 ENOTE )<\/p>\n<p><strong>Pod komentarje napi\u0161ite \u0161e va\u0161e preizku\u0161ene diete in prehranske re\u017eime proti zaprtju oz. za ohranjanje normalne konzistence blata. <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zaprtje je simptom, ko \u010dlovek te\u017eko iztrebi majhne koli\u010dine trdega blata, ki ga spremlja mo\u010dno napenjanje. Tedensko \u0161tevilo odvajanj blata je lahko zelo razli\u010dno in za vsakogar obstaja njemu lasten ritem prebave. Splo\u0161no velja, da ote\u017eeno iztrebljanje manj kot dvakrat tedensko ozna\u010dimo kot kroni\u010dno zaprtje. Vzrokov za zaprtje je ve\u010d in so razli\u010dni: nepravilna prehrana [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52],"tags":[281,282,1315,277,278,276,279,280],"class_list":["post-368","post","type-post","status-publish","format-standard","hentry","category-izobrazevanje","tag-balastna-dieta","tag-hrana-z-balastnimi-snovmi","tag-izobrazevanje","tag-obstipacija","tag-zaprti","tag-zaprtje","tag-zdravljenje-zaprtja","tag-znaki-zaprtja"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Neredna prebava, bole\u010dine v trebuhu in napihnjenost - Nasveti za zdravo \u017eivljenje!<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zdravstvena.info\/preventiva\/neredna-prebava-bolecine-v-trebuhu-in-napihnjenost.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Neredna prebava, bole\u010dine v trebuhu in napihnjenost - Nasveti za zdravo \u017eivljenje!\" \/>\n<meta property=\"og:description\" content=\"Zaprtje je simptom, ko \u010dlovek te\u017eko iztrebi majhne koli\u010dine trdega blata, ki ga spremlja mo\u010dno napenjanje. Tedensko \u0161tevilo odvajanj blata je lahko zelo razli\u010dno in za vsakogar obstaja njemu lasten ritem prebave. Splo\u0161no velja, da ote\u017eeno iztrebljanje manj kot dvakrat tedensko ozna\u010dimo kot kroni\u010dno zaprtje. 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