Najbitnija raznolikost i umjerenost<\/strong><\/p>\nOsnovna prehrambena pravila su raznolikost, umjerenost i uravnote\u017eenost unesenih namirnica.<\/p>\n
Ovi principi pravilne \u00a0prehrane posebno su va\u017eni tokom mjeseca Ramazana, kada se muslimani \u0161irom svijeta suzdr\u017eavaju od hrane i pi\u0107a i poste od izlaska do zalaska sunca.<\/p>\n
– Prije svega, treba napomenuti da tijelo posta\u010da tokom ovog mjeseca prilago\u0111ava svoj rad novonastaloj situaciji, tj. postu pa tako metabolizam posta\u010da usporava svoj rad, probavni sistem tako\u0111er odmara, omogu\u0107ava se \u010di\u0161\u0107enje i detoksikacija organizma, isti\u010de Maja Jonji\u0107-Trifkovi\u0107, nutricionistica INZ-a.<\/p>\n
Valja napomenuti da za rad osnovnih metaboli\u010dkih funkcija treba manje energije nego ina\u010de pa je i normalno da tokom mjeseca posta unosite koli\u010dinski manje hrane nego ina\u010de.<\/p>\n
Svakako, tokom mjeseca Ramazana najva\u017enije prehrambeno pravilo je umjerenost i pravilan izbor i raspored namirnica u toku dana, tj. od iftara do sehura, kako biste svom tijelu \u0161to du\u017ee omogu\u0107ili energiju, ali bez prevelikog optere\u0107enja probavnog sistema.<\/p>\n
Preporuke za sehur<\/strong><\/p>\nPreporuke za sehur su sli\u010dne preporukama za uobi\u010dajeni doru\u010dak, koji treba biti glavni izvor energije za ostatak dana.<\/p>\n
Za sehur treba kombinirati namirnice bogate proteinima (meso, riba, jaja, mlijeko, sir, jogurt, mahunarke, zatim sjemenke i ora\u0161asti plodovi, koji su ujedno i izvori zdravih masno\u0107a, koje daju energiju i produ\u017euju osje\u0107aj sitosti) s namirnicama bogatim slo\u017eenim ugljikohidratima i vlaknima radi du\u017eeg otpu\u0161tanja energije i osje\u0107aja sitosti (integralne \u017eitarice, proizvodi od integralnog bra\u0161na i povr\u0107e).<\/p>\n
Prijedlozi idealnog obroka za sehur sadr\u017ee omlet s povr\u0107em i posnim sirom, doma\u0107i integralni kruh sa sjemenkama uz salatu od paradajza, krastavaca i rotkvice u pavlaci ili u drugoj kombinaciji i integralna tortilja s piletinom ili tunjevinom, kuhanim jajetom, kukuruzom, neslanim sirom i kombinacijom svje\u017eeg povr\u0107a u maslinovom ulju.<\/p>\n
Za sehur posebnu pa\u017enju obratiti na dovoljnu hidraciju, popijte dovoljne koli\u010dine vode, kako post ne biste zapo\u010deli dehidrirani i umorni. Izbjegavajte konzumaciju kafe za sehur, budu\u0107i da je ona diuretik, tj. poti\u010de izlu\u010divanje vode iz tijela pa mo\u017ee dovesti do dehidracije. Kafa, uz obavezno bar jednu \u010da\u0161u vode, preporu\u010duje se u vrijeme iftara.<\/p>\n
Preporuke za iftar<\/strong><\/p>\nNajva\u017enije od svega je ne unijeti naglo velike koli\u010dine hrane u jednom obroku, tj. u slijedovima visokokalori\u010dnih i te\u0161kih obroka. Zbog dugog perioda posta, probavni sistem se poprili\u010dno uspava pa je jako va\u017eno pokrenuti ga postepeno i na pravilan na\u010din.<\/p>\n
– Najbolje je zapo\u010deti iftar s 1-2 hurme, suhe \u0161ljive ili laganom vo\u0107nom salatom za nadoknadu \u0161e\u0107era i energije uz \u010da\u0161u vode ili limunade za rehidraciju organizma. Svom probavnom sistemu treba dati vremena da se lagano pokrene i da apsorbira nutrijente iz unesenog vo\u0107a, nakon \u010dega slijedi glavno jelo, ka\u017ee Jonji\u0107-Trifkovi\u0107.<\/p>\n
Za glavno jelo preporu\u010duje se najprije doma\u0107a supa uz dodatak raznog povr\u0107a za dodatnu nadoknadu vode i elektrolita, a nakon toga obrok bi se trebao sastojati od nemasnog mesa i raznog sezonskog povr\u0107a kao prilog. Dodatni izvor ugljikohidrata nek bude malo ri\u017ee ili krompira.<\/p>\n
Osim toga, za iftar su idealne \u010dorbe s nemasnim komadima mesa u kombinaciji s mahunarkama i raznim povr\u0107em uz \u0161nitu doma\u0107eg kruha ili jednog manjeg somuna\/lepine.<\/p>\n
Nakon iftara bilo bi idealno pro\u0161etati za dodatno ubrzanje probave, a ako se za\u017eelite deserta, nek to bude kombinacija suhog ili svje\u017eeg vo\u0107a, hurme u tamnoj \u010dokoladi ili neka zdravija varijanta tradicionalnih kola\u010da, npr. umjesto klasi\u010dne jabukova\u010de u agdi napravite osvje\u017eavaju\u0107i kola\u010d od jabuka u prhkom tijestu s brusnicama, cimetom i limunom.<\/p>\n
Ostale preporuke<\/strong><\/p>\nU svakom slu\u010daju, ukoliko ne mo\u017eete odoljeti tradicionalnim kola\u010dima i slasticama, vodite se pravilom umjerenosti i u\u010destalosti, dakle, ove namirnice nemojte konzumirati svaki dan, nego jednom do dva puta sedmi\u010dno i pazite na njihovu koli\u010dinu, ka\u017eu stru\u010dnjaci INZ-a.<\/p>\n
Osim toga, idealan i prakti\u010dan me\u0111uobrok od iftara do sehura je i \u201csmuti\u201d od raznih vrsta vo\u0107a po vlastitom izboru. Tako\u0111er, u periodu izme\u0111u iftara i sehura, trudite se da u \u0161to ve\u0107oj mjeri nadoknadite unos vode i tako pravilno hidrirate i pripremite svoj organizam za predstoje\u0107i post.<\/p>\n
Uz pravilnu prehranu tokom mjeseca ramazana, iako postite, osje\u0107at \u0107ete se vitalno i bit \u0107ete puni energije, a va\u0161 organizam \u0107e vam biti zahvalan na priu\u0161tenom velikom \u010di\u0161\u0107enju od nakupljenih toksina, navode stru\u010dnjaci.<\/p>\n","protected":false},"excerpt":{"rendered":"
Sti\u017ee mjesec Ramazan, najva\u017eniji mjesec za sve vjernike muslimane, te ovom prilikom savjetujemo sve posta\u010de kako da \u0161to lak\u0161e i nutricionisti\u010dki kvalitetnije isposte ovaj mjesec, navode iz Instituta za zdravlje i sigurnost hrane Zenica (INZ). Nagla\u0161avamo da nutricionisti govore o zdravim, korisnim i potrebnim principima, dok svaki posta\u010d svoje planove i potrebe prilago\u0111ava li\u010dnim afinitetima, […]<\/p>\n","protected":false},"author":4,"featured_media":232152,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[304,292],"tags":[4483,418],"class_list":["post-232151","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-istaknuto","category-magazin","tag-post","tag-ramazan"],"yoast_head":"\n
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