{"id":6986,"date":"2024-04-22T10:14:17","date_gmt":"2024-04-22T10:14:17","guid":{"rendered":"https:\/\/mxf.bnu.mybluehost.me\/website_ca2667c8\/httpdocs\/kako-zaceti-nacrtovati-rastlinske-obroke\/"},"modified":"2024-06-15T10:10:18","modified_gmt":"2024-06-15T10:10:18","slug":"kako-zaceti-nacrtovati-rastlinske-obroke","status":"publish","type":"post","link":"https:\/\/bitewithzest.com\/sl\/kako-zaceti-nacrtovati-rastlinske-obroke\/","title":{"rendered":"Kako za\u010deti na\u010drtovati rastlinske obroke?"},"content":{"rendered":"\t\t
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Kako za\u010deti na\u010drtovati\nrastlinske obroke?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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22 aprila, 2024<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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BiteWithZest<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t
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NA RASTLINSKI BAZI: <\/strong>
\n To ni ni\u010d te\u017ekega. Potrebno je le malo organizacije in poznavanja mo\u017enosti te vrste prehrane. Ne bojte se eksperimentirati v kuhinji.<\/strong><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Pri pripravi rastlinskih obrokov si ne prizadevamo le, da bi bili ti okusni, temve\u010d tudi, da bi jih obogatili z bistvenimi hranilnimi snovmi, kot so vitamini in minerali. Pozorni moramo biti tudi na to, da so jedi bogate z vlakninami in drugimi koristnimi rastlinskimi hranili, da niso preve\u010d mastne, sladke ali slane in da nas ne pustijo praznega \u017eelodca.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Na kaj je treba biti pozoren?<\/strong><\/h2>\nVsak obrok ima energijsko vrednost (kalorije), ki jo je treba prilagoditi stopnji aktivnosti vsakega posameznika. Vsak sam ve in \u010duti, koliko hrane potrebuje. Pomembno je, da so obroki nasitni in polni energije. Vsak glavni obrok naj vsebuje naslednje:\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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Zelena zelenjava<\/strong> (po mo\u017enosti sve\u017ea):<\/p>\n

brokoli, mangold, fi\u017eol, grah (lahko tudi iz zamrzovalnika), \u0161pina\u010da, bu\u010dke, zelena itd.<\/p>\n

Koli\u010dina <\/strong>: vsaj ena skodelica na osebo.<\/p>\n<\/p>\n

Rde\u010da, oran\u017ena in rumena zelenjava<\/strong> (po mo\u017enosti sve\u017ea):<\/p>\n

korenje, bu\u010de (tudi rumene), koruza, paradi\u017enik, sladki krompir itd.<\/p>\n

Koli\u010dina<\/strong>: vsaj ena skodelica na osebo.<\/p>\n

Opomba<\/strong>: U\u017eivanje zelenjave lahko pove\u010date tudi tako, da ob glavni jedi zau\u017eijete solato.<\/p>\n<\/p>\n

Vir rastlinskih beljakovin<\/strong>, kot so stro\u010dnice:<\/strong><\/p>\n

(fi\u017eol, le\u010da, \u010di\u010derika), sojini izdelki, ore\u0161\u010dki\/semena ali ob\u010dasno \u017eivila z visoko predelanimi rastlinskimi beljakovinami, npr. nadomestki mesa.<\/p>\n

Koli\u010dina:<\/strong> Veganski burger ali 1-2* veganske klobase (* priporo\u010dljivo je u\u017eivati \u010dim manj hrane z visoko predelanimi rastlinskimi beljakovinami).<\/p>\n<\/p>\n

Vir kompleksnih ogljikovih hidratov,<\/strong> kot so krompir, ri\u017e, testenine\/rezanci, kuskus, kruh…<\/p>\n

Koli\u010dina<\/strong>: odvisna je od tega, kako la\u010dni ste in kako fizi\u010dno aktivni ste. Neaktivnim ljudem zadostuje ena skodelica ri\u017ea, medtem ko lahko bolj aktivne osebe pojedo dve ali ve\u010d skodelic.<\/p>\n<\/p>\n

Za tiste, ki ste novi v rastlinski prehrani, lahko kot dober za\u010detek uporabite naslednji pregled obrokov:<\/p>\n

    \n
  • \u00bd kro\u017enika<\/strong>: zelenjava in sadje<\/li>\n
  • \u00bc kro\u017enika<\/strong>: polnozrnata \u017eivila<\/li>\n
  • \u00bc kro\u017enika<\/strong>: rastlinske beljakovine<\/li>\n<\/ul>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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    \n \"\"\n <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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    Zelo pomembno je, da je rastlinska prehrana popolna. To pomeni redno u\u017eivanje stro\u010dnic, polnozrnatih izdelkov, sadja in zelenjave ter ore\u0161\u010dkov in semen. Lahko re\u010demo, da je tak\u0161na prehrana zdrava. Ni dovolj, da samo ne jemo mesa in se odpovemo hitri, mastni in ocvrti hrani. V vsakem primeru je treba kombinirati razli\u010dna \u017eivila in poskrbeti za vnos razli\u010dnih hranljivih polnovrednih \u017eivil.<\/p>\n<\/p>\n

    \n Bolj raznolika kulinarika<\/strong>
    \n <\/h2>\n

    Veganska dieta ne pomeni le odstranitve mesa z jedilnika, temve\u010d je treba na jedilnik vklju\u010diti tudi nekaj novih \u017eivil. Bodite odprti za nove jedi in preizku\u0161ajte razli\u010dne kuhinje. Zagotovo boste na\u0161li nekaj zanimivih stvari, ki vam bodo pomagale obogatiti va\u0161e obroke. Tako bodo obroki bolj raznoliki.<\/p>\n<\/p>\n

    V vsakem primeru lahko uporabite:<\/p>\n

      \n
    • razli\u010dne vrste zelenjave (vklju\u010dno z algami, kal\u010dki, vr\u0161i\u010dki bambusa …),<\/li>\n
    • zeli\u0161\u010da in za\u010dimbe – sve\u017ee ali posu\u0161ene (bazilika, origano, koriander, \u010desen, ingver, \u010dili, poper)<\/li>\n
    • sadje ali stisnjeni sokovi<\/li>\n
    • zeli\u0161\u010dni napitki (mandljev, ovsen, ekolo\u0161ki sojin napitek),<\/li>\n
    • olja (sezamovo, laneno in olj\u010dno olje – lahko se uporabljajo za solate, niso pa primerna za kuhanje in cvrtje).<\/li>\n<\/ul>\n

      \n \u010cemu se je dobro izogniti ali vsaj zmanj\u0161ati?<\/strong>
      \n <\/h2>\n

      Visoko predelana \u017eivila vsebujejo \u0161tevilne aditive, ki niso del zdrave prehrane. Tak\u0161na \u017eivila in pija\u010de vsebujejo preve\u010d natrija, sladkorja ali nasi\u010denih ma\u0161\u010dob. Prekomerno u\u017eivanje teh sestavin lahko pove\u010da tveganje za kroni\u010dne bolezni.<\/p>\n

      \n Natrij<\/strong>\n <\/p>\n

      Ve\u010dji vnos natrija lahko povzro\u010di povi\u0161an krvni tlak, ki lahko vodi v bolezni srca. \u017divilom se pogosto dodaja natrij, da bi jih dlje ohranili in izbolj\u0161ali njihov okus.<\/p>\n

      \n Sladkorji<\/strong>\n <\/p>\n

      U\u017eivanje \u017eivil in pija\u010d z dodanimi sladkorji je povezano s pove\u010danim tveganjem za sladkorno bolezen tipa 2, prekomerno telesno te\u017eo in zobni karies.<\/p>\n

      \n Nasi\u010dene ma\u0161\u010dobe<\/strong>\n <\/p>\n

      Zamenjava \u017eivil, ki vsebujejo ve\u010dinoma nasi\u010dene ma\u0161\u010dobe, z \u017eivili, ki vsebujejo zdrave ma\u0161\u010dobe, lahko zmanj\u0161a tveganje za bolezni srca.<\/p>\n

      Vsa predelana \u017eivila ne vsebujejo zgoraj navedenih sestavin. Druge vrste predelave lahko vklju\u010dujejo konzerviranje \u017eivil in ohranjanje hranilnih snovi. Tak\u0161ne metode so su\u0161enje, konzerviranje in zamrzovanje, ki so lahko sestavni del zdrave prehrane.<\/p>\n

      \n Odlo\u010dite se za zdravo izbiro<\/strong>
      \n <\/h2>\n

      Vse, kar pojemo vsak dan, vpliva na na\u0161e zdravje. Zato izbirajte \u017eivila z malo ali ni\u010d dodanega natrija, sladkorja ali nasi\u010denih ma\u0161\u010dob.<\/p>\n

      S pogostej\u0161im kuhanjem in pripravo obrokov lahko sami izbiramo sestavine in zmanj\u0161amo porabo predelane hrane.<\/p>\n

      Izberite vodo kot najprimernej\u0161o pija\u010do<\/strong>. U\u017eivanje vode je bistvenega pomena za zdravje. S tem ohranjamo hidracijo telesa in ne sprejemamo dodatnih kalorij.<\/p>\n

      V vsakem primeru preberite sestavine<\/strong> na etiketah izdelkov.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

      NA RASTLINSKI BAZI. To ni ni\u010d te\u017ekega. Potrebno je le malo organizacije in poznavanja mo\u017enosti te vrste prehrane. Ne bojte se eksperimentirati v kuhinji.<\/p>\n","protected":false},"author":2,"featured_media":6485,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[65],"tags":[],"class_list":["post-6986","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zivljenjski-slog"],"_links":{"self":[{"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/posts\/6986","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/comments?post=6986"}],"version-history":[{"count":2,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/posts\/6986\/revisions"}],"predecessor-version":[{"id":8685,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/posts\/6986\/revisions\/8685"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/media\/6485"}],"wp:attachment":[{"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/media?parent=6986"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/categories?post=6986"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/tags?post=6986"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}