{"id":411,"date":"2010-04-08T18:07:07","date_gmt":"2010-04-08T16:07:07","guid":{"rendered":"https:\/\/www.zdravstvena.info\/preventiva\/?p=411"},"modified":"2011-04-05T12:36:10","modified_gmt":"2011-04-05T10:36:10","slug":"delcek-osnov-prehranjevanja-za-rast-in-razvoj-misic-in-izgubljanje-odvecne-mascobe","status":"publish","type":"post","link":"https:\/\/www.zdravstvena.info\/preventiva\/delcek-osnov-prehranjevanja-za-rast-in-razvoj-misic-in-izgubljanje-odvecne-mascobe.html","title":{"rendered":"Del\u010dek osnov prehranjevanja za rast in razvoj mi\u0161ic in izgubljanje odve\u010dne ma\u0161\u010dobe"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment wp-att-412 centered alignleft\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2010\/04\/fitnes-prehrana-zdrava-prehrana.jpg\" alt=\"fitnes-prehrana-zdrava-prehrana\" width=\"189\" height=\"141\" \/>Kako boste izgledali in koliko mi\u0161i\u010dne mase boste pridobili je odvisno koliko in kako boste trenirali predvsem pa poglavitno vlogo odigra pravilna prehrana.<\/p>\n<p>Izguba mi\u0161i\u010dne mase, preve\u010d ma\u0161\u010dob, brez energije pri vadbi, grda zgubana mastna mazoljasta ko\u017ea, problemi z prebavo.. vse to lahko povzro\u010di nepravilna prehrana.<\/p>\n<p>Veliko je napisanega o tem kaj jesti in kaj ne vendar se vseskupaj delno razlikuje od posameznika do posameznika.<\/p>\n<p><!--more--><\/p>\n<p>Spodaj je nekaj simpl osnov in pravil pri katerih zagotovo ne morete zgre\u0161iti pravilnega prehranjevanja med pred in po intenzivni vadbi v fitnesu oz. aktivno-intenzivni vadbi.<\/p>\n<ol>\n<li><strong>Zajtrkujte! <\/strong><\/li>\n<\/ol>\n<p>Prvo uro boste z zajtrkom dobili dovolj energije za spodoben za\u010detek dneva. Posledi\u010dno boste preko dneva manj la\u010dni. Nagibali se boste tudi k bolj zdravi prehrani, \u010de boste dan pri\u010deli z obilnim zdravim zajtrkom.<\/p>\n<p>Nekaj idej: Omleta, jajca, sadje, kosmi\u010di, sve\u017ee stisnjeno sadje, zmixano sadje, kruh sir kumarice itd..<\/p>\n<p>\u017de pti\u010dki na vsakem drevesu \u010divkajo kaj je zdravo in kaj ne. \u010ce pa \u0161e vedno ne veste pa malce pobrskajte po spletu saj obstaja tiso\u010d in en \u010dlanek o zdravi prehrani in prednostih zajtrkovanja.<br \/>\n<strong>2. Jejte vsake 3 ure<\/strong><\/p>\n<p>Zakomplicirano? Dosledno ? Ne!<\/p>\n<p>Najla\u017eji na\u010din pomnenja in ritma prehranjevanja: zajtrk, kosilo, ve\u010derja, pred in po vadbi in \u0161e 2 zdrava prigrizka vmes. Obroki naj bodo manj\u0161i. Poudarek je na kontinuiteti in raznolikosti.<\/p>\n<p>Prednosti:<\/p>\n<p>Lakota bo manj\u0161a! Prehranjevanje z ve\u010dimi manj\u0161imi obroki bo \u010dez \u010das skr\u010dilo \u017eelodec. Hitreje boste siti in hitreje boste porabili zaloge med vadbo.<\/p>\n<p>\u010ce ne boste jedli pogosto z ve\u010dimi manj\u0161imi obroki vas bo privedlo do prenajedanja in obiska avtomatov z prepovedanimi sladkarijami.<\/p>\n<p>Telo programirate lahko tudi tako, da vsak dan jeste ob istih urah. Npr. 7, 10, 13, 16, 18, 19, 22h.\u00a0 Seveda koli\u010dino in strukturo obrokov prilagajate glede na dnevne potrebe in \u010das zau\u017eitja.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment wp-att-413 centered alignright\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2010\/04\/ribe-zdrave-ribe.thumbnail.jpg\" alt=\"ribe-zdrave-ribe\" width=\"472\" height=\"351\" \/><\/p>\n<p><strong>3. Vsak obrok naj vsebuje proteine.<\/strong><\/p>\n<p>Mi\u0161ice nujno potrebujejo proteine za rast in razvoj. Ravnotako pa proteini sodelujejo pri izgubi ma\u0161\u010dobe seveda takrat, ko je termi\u010dni efekt vadbe najve\u010dji.<\/p>\n<p>Pa tudi siti boste ostali dlje \u010dasa.<\/p>\n<p>Koliko proteinov naj zau\u017eijem na dan ?<\/p>\n<p>Priporo\u010dajo vsaj 1g na kilo telesne te\u017ee. 100g \/ 100kg.<\/p>\n<p>Proteini se nahajajo v rde\u010dem mesu, perutnini, ribah, jajcih, mle\u010dnih izdelkih\u2026 Za kaj ve\u010d o proteinih pa si preberite v ostalih \u010dlankih, ki se nahajajo na internetu.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment wp-att-414 centered\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2010\/04\/sadje.thumbnail.jpg\" alt=\"sadje\" width=\"481\" height=\"364\" \/><\/p>\n<p style=\"text-align: center;\">\n<p><strong> <\/strong><\/p>\n<p><strong>4. Sadje in zelenjava obvezno k vsakemu obroku!<\/strong><\/p>\n<p>Ve\u010dina od slednjega je nizkokalori\u010dna. Lahko pojeste veliko sadja in zelenjave pa bodo va\u0161e kile ostale tam kjer morajo biti.<\/p>\n<p>Dobili boste potrebne vitamine, minerale, antioksidante in vlaknine. Vse to pa bo pripomoglo k bolj\u0161i prebavi, razvoju in regeneraciji mi\u0161ic ter seveda izbolj\u0161anem po\u010dutju.<\/p>\n<p>Jejte sezonsko sadje in zelenjavo oz. tisto katera vam najbolj ustreza. Jabolka, \u010de\u0161nje, ananas, pomaran\u010de, banana, \u0161pina\u010da, brokoli, paradi\u017enik, bu\u010de, fi\u017eol, cveta\u010da, korenje\u2026<br \/>\n<strong>5.\u00a0 Posegajte po zdravih ma\u0161\u010dobah<\/strong><\/p>\n<p>Pomagajo vam ni\u017eati odve\u010dne ma\u0161\u010dobne zaloge v telesu in izbolj\u0161ujejo zdravje. Izogibajte se trans ma\u0161\u010dobam, hitri prehrani in \u017ee vnaprej pripravljenih zamrznjenih izdelkih.<\/p>\n<p>Seveda pa tudi zdrave ma\u0161\u010dobe jejte v mejah normale.<\/p>\n<p><!-- wp_ad_camp_1 --><\/p>\n<p>Ekstra devi\u0161ko olivno olje, ore\u0161\u010dki, ribje olje, bu\u010dno olje\u2026<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment wp-att-415 centered\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2010\/04\/voda-zdrava-voda.thumbnail.jpg\" alt=\"voda-zdrava-voda\" width=\"460\" height=\"368\" \/><\/p>\n<p><strong>6. Pijte vodo in samo vodo!<\/strong><\/p>\n<p>Intenzivni treningi in potenje zelo zmanj\u0161ujeta zaloge \u0161e kako potrebne vode v telesu za obnovo mi\u0161ic in delovanje organizma.<\/p>\n<p>Preventiva dehidracije in tudi lakote je \u0161e kako pomembna!<\/p>\n<p>Poln \u017eelodec vode vas bo nasitil za kratek \u010das.<\/p>\n<p>Prisilite se, da pospe\u0161ite vnos vode. 1 kozarec ko se zbudite, 2 kozarca po vsakem obroku ali pred obrokom in liter, liter in pol med vadbo.<\/p>\n<p>Voda iz vodovoda je povsod po na\u0161i dr\u017eavi pitna zato ni razloga, da bi kupovali ustekleni\u010deno. \u010ce pa Vam je okus \u010duden pa si lahko stisnete vanjo malce limone, skuhate \u010daj itd..<\/p>\n<p><strong>7. Jejte in kupujte sve\u017ee, sezonsko in \u010dimbolj naravno hrano. Najbolj\u0161a pa je tista pridelana na lastnem vrtu.<\/strong><\/p>\n<p>Ribe izbirajte sve\u017ee, ravnotako jajca, meso itd..<\/p>\n<p>Hrano si pripravljajte sami saj boste le tako lahko nadzorovali vnos ma\u0161\u010dob, proteinov, sladkorja, soli\u2026<\/p>\n<p>Industrijsko pripravljena hrana ponavadi vsebuje veliko prikritega sladkorja, trans-ma\u0161\u010dobe, nitratov, sode in ostalih aditivov.. Primer: \u010dokoladne plo\u0161\u010dice, corn-fleksi, pice, pi\u0161koti, klobase, hrenovke, zamrznjena \u017eivila, vnaprej pripravljena \u017eivila..<\/p>\n<p>Nemogo\u010de je, da bi jedli 100% naravno in vsak dan sve\u017ee priravljeno hrano vendar se poskusite potruditi in \u010dimbolj upo\u0161tevati na\u010dela zdrave prehrane. Najdite \u010das za nakup in pripravo hrane. Veliko boste storili zase!<\/p>\n<p>V\u010dasih se je potrebno tudi pregre\u0161iti in nih\u010de vam ne bo oporekal, \u010de boste kdaj popili kozar\u010dek vina oz. piva pri kosilu in se malce posladkali. Vendar vse v mejah normale!<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment wp-att-417 centered\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2010\/04\/fitnisiranje.thumbnail.jpg\" alt=\"fitnisiranje\" width=\"460\" height=\"291\" \/><\/p>\n<p><strong>Primer jedilnika:<\/strong><\/p>\n<p>Pozabite tehtanje porcij in \u0161tetje kalorij. Pojejte toliko, da boste siti. Od zdrave prehrane in intenzivne vadbe se ne boste zredili.<\/p>\n<p>Upo\u0161tevajte pove\u010dan vnos vode preko celega dneva.<\/p>\n<p>Zajtrk: jajca z zelenjavo, pomaran\u010da, zeleni \u010daj<\/p>\n<p>Prigrizek: ore\u0161\u010dki<\/p>\n<p>Kosilo: Tuna, zelenjava, olive<\/p>\n<p>Prigrizek: jabolko<\/p>\n<p>Pred treningom: banana, \u0161pina\u010da<\/p>\n<p>Ve\u010derja: Pi\u0161\u010dan\u010dje prsi, \u0161pina\u010da, solata<\/p>\n<p>Prigrizek: ore\u0161\u010dki, suho sadje<\/p>\n<p style=\"text-align: center;\">\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment wp-att-416 centered\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2010\/04\/fitness-misice.jpg\" alt=\"fitness-misice\" width=\"471\" height=\"471\" \/><\/p>\n<p style=\"text-align: center;\">\n<p>Nih\u010de od nas nima \u010dasa ne volje kuhati 6x dnevno. Lahko pa si hrano pripravite vnaprej in si zorganizirate jedilnik za cel teden.<\/p>\n<p><strong>Prosite pa tudi bolj\u0161o polovico, da Vam pri tem pomaga in verjemite, da Vam bo uspelo :D<\/strong><\/p>\n<p>Nasvete in primere va\u0161ih jedilnikov lahko napi\u0161ete pod komentarje!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kako boste izgledali in koliko mi\u0161i\u010dne mase boste pridobili je odvisno koliko in kako boste trenirali predvsem pa poglavitno vlogo odigra pravilna prehrana. Izguba mi\u0161i\u010dne mase, preve\u010d ma\u0161\u010dob, brez energije pri vadbi, grda zgubana mastna mazoljasta ko\u017ea, problemi z prebavo.. vse to lahko povzro\u010di nepravilna prehrana. Veliko je napisanega o tem kaj jesti in kaj [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51,12],"tags":[258,312,314,313,316,50,315,177,13],"class_list":["post-411","post","type-post","status-publish","format-standard","hentry","category-gibanje-in-sport","category-prehrana","tag-fitnes","tag-fitness-prehrana","tag-hrana-vadba","tag-intenzivna-vadba-prehrana","tag-izguba-mascobe","tag-prehranjevanje-zdravo","tag-rast-in-razvoj-misic","tag-sportanje","tag-zdrava-prehrana"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Del\u010dek osnov prehranjevanja za rast in razvoj mi\u0161ic in izgubljanje odve\u010dne ma\u0161\u010dobe - 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\/delcek-osnov-prehranjevanja-za-rast-in-razvoj-misic-in-izgubljanje-odvecne-mascobe.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Del\u010dek osnov prehranjevanja za rast in razvoj mi\u0161ic in izgubljanje odve\u010dne ma\u0161\u010dobe - Nasveti za zdravo \u017eivljenje!\" \/>\n<meta property=\"og:description\" content=\"Kako boste izgledali in koliko mi\u0161i\u010dne mase boste pridobili je odvisno koliko in kako boste trenirali predvsem pa poglavitno vlogo odigra pravilna prehrana. 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