{"id":9727,"date":"2021-05-07T07:37:58","date_gmt":"2021-05-07T07:37:58","guid":{"rendered":"https:\/\/lifesimplified.gorenje.com\/sl\/?p=9727&#038;preview=true&#038;preview_id=9727"},"modified":"2021-05-07T07:37:58","modified_gmt":"2021-05-07T07:37:58","slug":"idete-u-duzu-setnju-ne-zaboravite-zdravu-uzinu","status":"publish","type":"post","link":"https:\/\/lifesimplified.gorenje.com\/ba\/idete-u-duzu-setnju-ne-zaboravite-zdravu-uzinu\/","title":{"rendered":"Idete u du\u017eu \u0161etnju? Ne zaboravite zdravu u\u017einu."},"content":{"rendered":"<p>Uvijek je dobra ideja iza\u0107i na du\u017eu \u0161etnju ili planinarenje kako biste uhvatili malo svje\u017eeg zraka. Samo nemojte to raditi na prazan stomak ili upropastiti sve nezdravom hranom i\/ili pi\u0107em.<\/p>\n<p>Kada govorimo o planinarenju, ve\u0107ina ljudi ne planira pripremu zdravih obroka i obi\u010dno se zadovolje sendvi\u010dem i pakovanim u\u017einama. Zasigurno, sendvi\u010d mo\u017ee biti balansirano jelo dok ste u pokretu &#8211; samo ukoliko se pametno pripremi.<\/p>\n<p>Iako se ne preporu\u010duje da se pretjera sa brojem sendvi\u010da dok ste u pokretu, neke stvari treba dobro predvidjeti, posebno ako idete planinariti sa djecom. Odrasli obi\u010dno zaboravljaju da su dje\u010diji stomaci mali, tako da je pametno pripremiti vi\u0161e manjih, ali hranjljivjih obroka.<\/p>\n<p>Umotajte vi\u0161e manjih sendvi\u010da u papirni ru\u010dnik (umjesto u nezdravu foliju!) i, ukoliko je to mogu\u0107e, stavite ih u izoliranu torbu ili rashla\u0111eni ruksak. Za du\u017ea planinarenja ili putovanja, dobra ideja je da zamrznete vodu dan prije putovanja. Na ovaj na\u010din \u0107ete sadr\u017eaj ruksaka propisno rashladiti tokom putovanja. Sendvi\u010di i obroci koji se brzo kvare bi trebali da se jedu u prvoj polovici dana. Ostali obroci, kao \u0161to su vo\u0107e, povr\u0107e, orasi, krekeri i sli\u010dno se mogu konzumirati u drugom dijelu dana.<\/p>\n<h3>Kako pripremiti zdravi obrok ili sendvi\u010d za planinarenje?<\/h3>\n<p>Sve po\u010dinje od temelja. Hljeb je uvijek dobar izbor, ali crni hljeb je uvijek dobra izbor i bit \u0107e adekvatna zamjena bijelom hljebu &#8211; ukoliko pripremate zdravi sendvi\u010d po prvi put.<\/p>\n<p>Po pitanju sadr\u017eaja postoje zaista veliki broj opcija. Umjesto o\u010diglednog odabira salama i pa\u0161teta, koje su kontraverzne po pitanju trajanja i nutritivnih vrijednosti, poku\u0161ajte sa ovima:<\/p>\n<ul>\n<li>slanutak ili svje\u017ei sir sa salatom,<\/li>\n<li>avokado namaz sa \u010de\u0161njakom u prahu i svje\u017eim paradajzom,<\/li>\n<li>kikiriki puter i crvena paprika ili rendana mrkva,<\/li>\n<li>listovi sira ili kuhano jaje\/omlet i paradajz,<\/li>\n<li>doma\u0107i riblji namaz (ka\u0161a pe\u010dene ili konzervirane ribe, svje\u017ei sir, i za\u010dinima u ka\u0161astom namazu) sa narezanim krastavcima,<\/li>\n<li>pr\u0161ut je pogodan za mesni sadr\u017eaj (odaberite onaj bez aditiva &#8211; sastojci bi trebali samo da sadr\u017ee svinjski but i sol)<\/li>\n<li>ili pe\u010deno meso, obavezno u kombinaciji sa povr\u0107em.<\/li>\n<\/ul>\n<p>Ideja je sljede\u0107a \u2013 ukoliko se odlu\u010dite za sendvi\u010d \u2013 da se zaista pobrinete da ga obogatite sa \u0161to vi\u0161e povr\u0107a. Uvijek mo\u017eete ponijeti dodatno povr\u0107e u dodatnoj posudi, za svaki slu\u010daj. Povr\u0107e \u0107e tako\u0111er pomo\u0107i da djeca ne budu \u010desto \u017eedna poslije sendvi\u010da. Ukoliko je ovo va\u0161 prvi zdravi obrok prilikom planinarenja isprobajte prvo manje koli\u010dine sadr\u017eaja.<\/p>\n<p>Tako\u0111er je va\u017eno da vi budete primjer va\u0161oj djeci &#8211; zbog toga u\u017eivajte i sami u povr\u0107u.<\/p>\n<h3>Zdravi sastojci \u010dine zdrave obroke<\/h3>\n<p>Skoro svaka namirnica ili jelo se mo\u017ee pripremiti na zdravi na\u010din. To nije neka velika nauka, samo poku\u0161ajte zamijeniti manje zdrave sastojke sa zdravijim. Na primjer, mo\u017eete napraviti mafine ili rolnice tako \u0161to \u0107ete zamijeniti standardno bra\u0161no, \u0161e\u0107er i ulje u svom dokazanom receptu sa\u00a0 zdravim bra\u0161nom ili pahuljicama, zasla\u0111ivanjem sa vo\u0107em ili medom, smanjivanjem masno\u0107e za pola i kori\u0161tenjem putera. Kori\u0161tenjem povr\u0107a ili malo sira mo\u017eete napraviti i slane mafine. Nakon nekoliko planinarenja i putovanja, shvatit \u0107ete da su mafini i narezano vo\u0107e sasvim pouzdan i dobar obrok.<\/p>\n<h3>Ne zaboravite da pijete teku\u0107inu!<\/h3>\n<p>Hidratacija je veoma va\u017ena tokom planinarenja. Eksperti savjetuju regularnu hidrataciju &#8211; kada ste (stvarno) \u017eedni ve\u0107 je kasno i va\u0161e tijelo je ve\u0107 u \u0161oku. Konzumiranjem manjih koli\u010dina vode svakih 15 minuta ili pola sata \u0107e u\u010diniti dosta dobrog za vas.<\/p>\n<p>Niste ljubitelj vode? Isprobajte vodu sa limunovim sokom i dodajte malo meda ili rashla\u0111eni doma\u0107i \u010daj zasla\u0111en medom. Ako va\u0161e dijete ima mu\u010dnine mo\u017eete dodati i \u0111umbir.<\/p>\n<p>\u0160ta je sa sokovima? Najbolje je da ih izbjegnete. Ukoliko mislite da vi ili va\u0161e dijete ne mo\u017eete planinariti ili putovati bez njih, odaberite 100% vo\u0107ni sok i razrijedite ih, po\u017eeljno u omjeru 2 jedinice vode na 1 jedinicu soka.<\/p>\n<p>\u017delimo vam sretno, sigurno i zdravo planinarenje.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uvijek je dobra ideja iza\u0107i na du\u017eu \u0161etnju ili planinarenje kako biste uhvatili malo svje\u017eeg zraka. Samo nemojte to raditi na prazan stomak ili upropastiti sve nezdravom hranom i\/ili pi\u0107em. Kada govorimo o planinarenju, ve\u0107ina ljudi ne planira pripremu zdravih obroka i obi\u010dno se zadovolje sendvi\u010dem i pakovanim u\u017einama. Zasigurno, sendvi\u010d mo\u017ee biti balansirano jelo&#8230;<\/p>\n","protected":false},"author":1,"featured_media":9697,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3248],"tags":[3378,3375,3561,3390],"class_list":["post-9727","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-porodica-ba","tag-hrana-ba","tag-porodica-ba","tag-zalogaj-ba","tag-zdravi-obroci"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Idete u du\u017eu \u0161etnju? Ne zaboravite zdravu u\u017einu. | Life Simplified<\/title>\n<meta name=\"description\" content=\"Ideje, prijedlozi i savjeti za porodi\u010dne obroke za planinarenje sa djecom. Djeca obo\u017eavaju obroke na svje\u017eem zraku. 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