visak kilograma – Dijana Radetić – Zdravlje na dan https://zdravljenadan.com/en Nutricionista - Nutritionist Fri, 07 Jun 2019 21:45:46 +0000 en-US hourly 1 https://wordpress.org/?v=6.1 https://zdravljenadan.com/wp-content/uploads/2017/06/cropped-header-object-150x150.png visak kilograma – Dijana Radetić – Zdravlje na dan https://zdravljenadan.com/en 32 32 Brisk walking for health and figure https://zdravljenadan.com/en/brzim-hodom-do-vitke-linije/ Tue, 07 May 2019 17:37:57 +0000 http://zdravljenadan.com/?p=1012 Only 30 minutes a day of brisk walking will drastically improve your health, spur a weight loss and help prevent high blood pressure, diabetes and cardiovascular diseases. It is an easy exercise that still requires a certain technique to burn the fat. Good posture here is a must:

  1. Look straight ahead of your walking path.
  2. Relax your neck, shoulders and back.
  3. Bend your elbows and gently swing your arms.
  4. Straighten your back and tighten your stomach.
  5. Your heel first touches the ground and then your toes.

Wear comfortable shoes.

 

Take it easy first 10 minutes and warm up your muscles.

 

When it comes to weight loss, how fast and far depend on your targets.

 

Moderate 1.6 km walk burns 100kcal. To increase the burn rate, speed up your walk.

 

After your brisk walk, slow down and stroll for 10 minutes until your heart rate comes down, then stretch for awhile.

 

 

 

]]> Advice of the day: Portion Control https://zdravljenadan.com/en/savet-dana-kontrola-porcije/ Mon, 18 Feb 2019 12:58:31 +0000 http://zdravljenadan.com/?p=960 Many of us are taught to eat all up from your plate. That way, some pile up the kilograms as they continue eating even when full.

The solution of the problem is use of smaller plates, pots and pans. Plan less – eat less.

Try to avoid eating directly from the package, box or sachet.

Bear in mind the size of portion is determined by age, sex and level of activity of the person.

Measure your portion carefully!

]]> Uticaj hormona na telesnu težinu – Glukagon sličan peptid-1 (GLP-1) https://zdravljenadan.com/en/uticaj-hormona-na-telesnu-tezinu-glukagon-slican-peptid-1-glp-1/ Thu, 16 Nov 2017 15:32:08 +0000 http://zdravljenadan.com/?p=568 GLP-1 je hormon koji se proizvodi u digestivnom sistemu kada hranljive materije udju u creva.

Glavna uloga ovog hormona da održava nivo glukoze u krvi stabilnim i pruža osećaj sitosti.

Naučnici veruju, da se neposredno posle operacije, koja je u svrhu gubitka viška kilograma, apetit smanjuje usred povećanja proizvodnje GLP-1.

Jedna studija je pokazala da se ostvaruje veći osećaj sitosti a manji unos (12%) kalorija za ručak, kada se uz doručak popije i rastvor GLP-1.

Predlozi za povećanom proizvodnjom GLP-1:

  • Konzumiranje punovrednih proteina – riba, surutka i jogurt, povećavaju nivo GLP-1 i ujedno poboljšavaju insulinsku osetljivost.
  • Ishrana bogata namirnicama koje imaju protiv-upalno svojstvo – ove namirnice kontrolišu proizvodnju GLP-1.
  • Zeleno lisnato povrće – osobe koje konzumiraju više ovakvog povrća, imaju viši nivo GLP-1 i gube više kilograma.
  • Probiotici

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