biljna vlakna – Dijana Radetić – Zdravlje na dan https://zdravljenadan.com/en Nutricionista - Nutritionist Fri, 07 Jun 2019 21:57:34 +0000 en-US hourly 1 https://wordpress.org/?v=6.1 https://zdravljenadan.com/wp-content/uploads/2017/06/cropped-header-object-150x150.png biljna vlakna – Dijana Radetić – Zdravlje na dan https://zdravljenadan.com/en 32 32 Lose your visceral fat https://zdravljenadan.com/en/kako-sagoreti-slauf-oko-struka/ Thu, 23 May 2019 12:07:57 +0000 http://zdravljenadan.com/?p=1021 There isn’t one of us that wouldn’t love to enjoy food and drinks without consequences. Usually when we spot our ‘’love handles’’ and ‘’beer bellies’’, we know we overindulged.

Smacked by reality, we start with countless pushups, often to no avail. The only way to get rid of this fat is to double down on our efforts to eat right and exercise for definition of abdominals.

Increased calorie burn out is possible only with change of habits.

A few advices on how to do it without exercise:

  1. More fibre – it doesn’t do magic when it comes to burning fat, but it gives us a prolonged feeling of fullness (satiety). That’s why half of your plate should be veggies.
  2. Drink green tea – research shows it is rich in antioxidants which help speed up fat burning process.
  3. Hot tub relaxation – an hour of this burns 140 calories, as much as half an hour of brisk walking.
  1. Sleep naked – this way your body burns fat, in order to keep your regular body temperature. Sleeping naked increases number of brown fat cells. Unlike regular white fat, which stores calories, brown fat cells burn energy and produce heat.
  1. Spring cleaning – do you know that an intensive two hour home cleaning burns unbelievable 600 calories?

 

All in all, a permanent weight loss and fat burn is possible only by change of habits. All above mentioned speed up that process.

]]> Dnevna doza zdravlja – Povećajte unos biljnih vlakana! https://zdravljenadan.com/en/dnevna-doza-zdravlja-povecajte-unos-biljnih-vlakana/ Wed, 10 Oct 2018 10:50:18 +0000 http://zdravljenadan.com/?p=800 Vlakna se nalaze u namirnicama biljnog porekla, kao što su povrće, voće, mahunarke i celo zrno žitarica.

Studije su pokazale da ishrana bogata biljnim vlaknima umanjuje rizik od nastanka gojaznosti, dijabetesa i srčanih bolesti.

Povećajte unos vlakna jednostavno:

  • Svakom sendviču dodajte neko povrće – paradajz, papriku, rotkvicu, kelerabu, krastavac, šargarepu
  • Uz ručak i večeru obavezno pojedite činiju salatu
  • Semenke i orašasto voće su odličan izvor vlakana a lako se uklapaju kao deo užine
  • Za doručak izaberite ovsenu kašu barem jednom nedeljno

Čuvajte svoje zdravlje!

]]> Nutritivna bomba – kelj https://zdravljenadan.com/en/nutritivna-bomba-kelj/ Sun, 15 Apr 2018 09:01:57 +0000 http://zdravljenadan.com/?p=642 Zeleno lisnato povrće se smatra izuzetno zdravim namirnicama ali kelj je na vrhu te liste.

Kelj obiluje vitaminima, mineralima, biljnim vlaknima, antioksidantima i raznim bioaktivnim komponentama.

Sadržaj vitamina i minerala u 100 grama kelja:

  • Vitamin C 200% od preporučenog dnevnog unosa
  • Vitamin A (iz beta karotena) 300% od preporučenog dnevnog unosa
  • Vitamin K1 1000% od preporučenog dnevnog unosa
  • Velike količine vitamina B6, kalijuma, kalcijuma, magenzijuma, bakra i mangana

Kelj sadrži 2 grama biljnih vlakana, 3 grama proteina i samo 50kcal u 100g.

On sadrži manju količinu oksalata od spanaća. Oksalati mogu da vežu za sebe minerale iz creva tako  sprečavajući njihovu apsorpciju.

Kelj i drugi zeleniši su bogati bioaktivnim supstanacama, kao što su izocijanati i indol-3-karbinol, koji su se pokazali kao pomoćna sredstva u borbi protiv karcinoma.

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