{"id":10056,"date":"2021-05-11T04:09:50","date_gmt":"2021-05-11T04:09:50","guid":{"rendered":"https:\/\/lifesimplified.gorenje.com\/sl\/?p=10056&#038;preview=true&#038;preview_id=10056"},"modified":"2021-05-11T04:09:50","modified_gmt":"2021-05-11T04:09:50","slug":"idete-na-dugu-setnju-ne-zaboravite-na-zdravi-meduobrok","status":"publish","type":"post","link":"https:\/\/lifesimplified.gorenje.com\/hr\/idete-na-dugu-setnju-ne-zaboravite-na-zdravi-meduobrok\/","title":{"rendered":"Idete na dugu \u0161etnju? Ne zaboravite na zdravi me\u0111uobrok."},"content":{"rendered":"<p>Uhvatiti svje\u017e zrak dugotrajnom \u0161etnjom ili planinarenjem uvijek je dobra ideja. Samo nemojte to raditi na prazan \u017eeludac ili uni\u0161tavati svoj trud nezdravom hranom i\/ili pi\u0107ima.<\/p>\n<p>Kad je rije\u010d o planinarenju, ve\u0107ina ljudi vjerojatno ne planira pripremati zdravi obrok, ve\u0107 se umjesto toga zadovoljava sendvi\u010dima i zapakiranim grickalicama. Sigurno i sendvi\u010d mo\u017ee biti uravnote\u017een obrok u pokretu &#8211; ako ga smisleno pripremite.<\/p>\n<p>Iako nije uputno pretjerivati \u200b\u200bs brojem sendvi\u010da na putu, prvo treba razmotriti neke stvari, pogotovo ako planinarite s djecom. Odrasli \u010desto zaborave da su dje\u010dji \u017eeluci mali, stoga je dobro pripremiti puno manjih, ali hranjivih obroka.<\/p>\n<p>Umotajte brojne male sendvi\u010de u papirnati ru\u010dnik (umjesto u nezdravu foliju!) I, ako je mogu\u0107e, stavite ih u izolacijsku vre\u0107icu ili u ohla\u0111eni ruksak. Za dulja pje\u0161a\u010denja i izlete dobra je ideja zamrznuti boce s vodom dan prije putovanja. Na taj \u0107e na\u010din sadr\u017eaj ruksaka tijekom dana putovanja odr\u017eavati primjereno hladnim. Sendvi\u010de i brzo pokvarljive zalogaje najbolje je jesti u prvoj polovici dana. Ostali zalogaji, poput vo\u0107a, povr\u0107a, ora\u0161astih plodova, doma\u0107ih krekera itd. Prikladniji su za konzumaciju u drugoj polovici dana.<\/p>\n<h3>Kako pripremiti zdrav me\u0111uobrok ili planinarski sendvi\u010d?<\/h3>\n<p>Sve kre\u0107e od temelja. Cjelovit kruh uvijek je dobar izbor, ali i crni \u0107e biti prikladan izbor za zamjenu bijelog kruha &#8211; ako prvi put idete u izradu zdravog sendvi\u010da.<\/p>\n<p>Zaista ima puno izvrsnih opcija. Umjesto o\u010ditog izbora salama i pa\u0161teta, koji su upitni u pogledu nutritivne vrijednosti, isprobajte sljede\u0107e:<\/p>\n<ul>\n<li>namaz od slanutka ili svje\u017eeg sira s listovima zelene salate ili rukole,<\/li>\n<li>namaz od avokada s \u010de\u0161njakom u prahu i svje\u017eom raj\u010dicom,<\/li>\n<li>maslac od kikirikija i (crvena) paprika ili ribana mrkva,<\/li>\n<li>kri\u0161ka sira ili kuhano jaje \/ omlet i raj\u010dica,<\/li>\n<li>doma\u0107i namaz od ribe (ka\u0161u od pe\u010dene ili konzervirane ribe, svje\u017ei sir i za\u010dini u glatki namaz) s kri\u0161kama krastavaca,<\/li>\n<li>pr\u0161ut je pogodan za punjenje mesa (odaberite onaj bez aditiva &#8211; sastojci trebaju sadr\u017eavati samo svinjski but i sol)<\/li>\n<li>ili pe\u010deno meso, obavezno u kombinaciji s povr\u0107em.<\/li>\n<\/ul>\n<p>Ideja je &#8211; ako se odlu\u010dite za sendvi\u010d &#8211; zaista se pobrinuti i obogatiti sendvi\u010d sa \u0161to vi\u0161e povr\u0107a. Uvijek mo\u017eete imati povr\u0107e u dodatnom spremniku, za svaki slu\u010daj. Povr\u0107e \u0107e tako\u0111er sprije\u010diti djecu da budu pretjerano \u017eedna nakon sendvi\u010da. Ako je ovo va\u0161 prvi zdravi planinarski zalogaj, isprobajte male koli\u010dine nadjeva u po\u010detku.<\/p>\n<p>Tako\u0111er je va\u017eno da djeci date primjer &#8211; zato i sami u\u017eivajte u povr\u0107u.<\/p>\n<h3>Zdravi sastojci \u010dine zdrave obroke<\/h3>\n<p>Bilo koja hrana ili obrok mogu se pripremiti na zdrav na\u010din. To nije nikakva velika znanost, samo poku\u0161ajte zamijeniti manje zdrave sastojke zdravim. Na primjer, mo\u017eete napraviti muffine ili kiflice zamjenom uobi\u010dajenog bra\u0161na, \u0161e\u0107era i ulja u provjerenim receptima sa zdravijim bra\u0161nom ili zobenim pahuljicama, zasla\u0111ivanjem vo\u0107em ili medom, smanjenjem koli\u010dine masti za pola i upotrebom maslaca. Koriste\u0107i povr\u0107e i malo sira mo\u017eete pripremiti slana peciva. Kao \u0161to biste mogli nau\u010diti nakon nekoliko pje\u0161a\u010denja ili izleta, muffin i komad vo\u0107a izvrstan su i prikladan me\u0111uobrok.<\/p>\n<h3>Ne zaboravite piti teku\u0107inu!<\/h3>\n<p>Hidratacija je vrlo va\u017ena u planinarenju. Stru\u010dnjaci predla\u017eu redovitu hidrataciju &#8211; kad ste \u017eedni, ve\u0107 je prekasno i va\u0161e je tijelo u \u0161oku. Uzimanje malih gutljaja vode svakih 15 minuta ili pola sata u\u010dinit \u0107e vam puno dobrog.<\/p>\n<p>Niste ljubitelj vode? Isprobajte vodu s limunovim sokom i malo meda ili ohla\u0111eni doma\u0107i ledeni \u010daj zasla\u0111en medom. Ako djetetu lako postane mu\u010dno, dodajte mu \u0111umbir.<\/p>\n<p>\u0160to je sa sokovima? Najbolje ih je izbjegavati. Ako mislite da vi ili va\u0161e dijete ne mo\u017eete pje\u0161a\u010diti ili putovati bez njih, odaberite 100% vo\u0107ne sokove i razrijedite ih, po mogu\u0107nosti u omjeru 2 jedinice vode po 1 jedinici soka.<\/p>\n<p>\u017delimo vam sretno, sigurno i zdravo planinarenje.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uhvatiti svje\u017e zrak dugotrajnom \u0161etnjom ili planinarenjem uvijek je dobra ideja. Samo nemojte to raditi na prazan \u017eeludac ili uni\u0161tavati svoj trud nezdravom hranom i\/ili pi\u0107ima. Kad je rije\u010d o planinarenju, ve\u0107ina ljudi vjerojatno ne planira pripremati zdravi obrok, ve\u0107 se umjesto toga zadovoljava sendvi\u010dima i zapakiranim grickalicama. Sigurno i sendvi\u010d mo\u017ee biti uravnote\u017een obrok&#8230;<\/p>\n","protected":false},"author":1,"featured_media":9698,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1783],"tags":[1814,1824,2101,2019],"class_list":["post-10056","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-obitelj","tag-hrana-hr","tag-obitelj","tag-zalogaj","tag-zdravi-zalogaji"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Idete na dugu \u0161etnju? Ne zaboravite na zdravi me\u0111uobrok. | Life Simplified<\/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:\/\/lifesimplified.gorenje.com\/hr\/idete-na-dugu-setnju-ne-zaboravite-na-zdravi-meduobrok\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Idete na dugu \u0161etnju? Ne zaboravite na zdravi me\u0111uobrok. | Life Simplified\" \/>\n<meta property=\"og:description\" content=\"Uhvatiti svje\u017e zrak dugotrajnom \u0161etnjom ili planinarenjem uvijek je dobra ideja. Samo nemojte to raditi na prazan \u017eeludac ili uni\u0161tavati svoj trud nezdravom hranom i\/ili pi\u0107ima. Kad je rije\u010d o planinarenju, ve\u0107ina ljudi vjerojatno ne planira pripremati zdravi obrok, ve\u0107 se umjesto toga zadovoljava sendvi\u010dima i zapakiranim grickalicama. 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Ne zaboravite na zdravi me\u0111uobrok. | Life Simplified","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/lifesimplified.gorenje.com\/hr\/idete-na-dugu-setnju-ne-zaboravite-na-zdravi-meduobrok\/","og_locale":"hr_HR","og_type":"article","og_title":"Idete na dugu \u0161etnju? Ne zaboravite na zdravi me\u0111uobrok. | Life Simplified","og_description":"Uhvatiti svje\u017e zrak dugotrajnom \u0161etnjom ili planinarenjem uvijek je dobra ideja. Samo nemojte to raditi na prazan \u017eeludac ili uni\u0161tavati svoj trud nezdravom hranom i\/ili pi\u0107ima. Kad je rije\u010d o planinarenju, ve\u0107ina ljudi vjerojatno ne planira pripremati zdravi obrok, ve\u0107 se umjesto toga zadovoljava sendvi\u010dima i zapakiranim grickalicama. 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