{"id":2898,"date":"2019-11-25T13:59:49","date_gmt":"2019-11-25T12:59:49","guid":{"rendered":"https:\/\/www.skupajzazdravje.si\/uncategorized-hu\/zdrava-porcija-obrokov\/"},"modified":"2022-02-23T11:06:22","modified_gmt":"2022-02-23T11:06:22","slug":"zdrava-porcija-obrokov","status":"publish","type":"post","link":"https:\/\/skupajzazdravje.si\/hu\/zdrava-prehrana-hu\/zdrava-porcija-obrokov\/","title":{"rendered":"Kako do zdrave porcije obrokov"},"content":{"rendered":"[vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Pomembna ve\u0161\u010dina pri zdravem prehranjevanju je oblikovati ustrezno razmerje \u017eivil v posameznem dnevnem obroku in dolo\u010diti velikost porcije. Na\u0161e porcije so navadno preobilne, kar posledi\u010dno vodi v previsok vnos energije v telo in prekomerno telesno maso. Velikost porcij in razmerje \u017eivil v posameznem obroku si lahko oblikujemo s pomo\u010djo metode zdravega kro\u017enika, ki je predstavljena v nadaljevanju.<\/strong><\/p>\n

Priporo\u010dila za sestavljanje dnevnih obrokov:<\/strong>\u00a0<\/strong><\/p>\n

    \n
  1. Dan naj vklju\u010duje od 3 do 5 obrokov (zajtrk, malica, kosilo, malica, ve\u010derja).<\/li>\n
  2. Malica ni obvezen obrok in ga lahko izpustimo. \u010ce malico vklju\u010dujemo v na\u0161 prehranski ritem, naj bo to manj\u0161i in la\u017eji obrok, ki nam pomaga prebroditi lakoto med glavnimi obroki.<\/li>\n
  3. Obroki naj bodo pestri in naj vklju\u010dujejo \u017eivila iz vseh skupin \u017eivil (\u0161krobna \u017eivila, beljakovinska \u017eivila, kakovostne ma\u0161\u010dobe, zelenjavo, sadje).<\/li>\n
  4. Kosilo je v na\u0161i tradiciji po koli\u010dini hrane najve\u010dji dnevni obrok.<\/li>\n
  5. Ve\u010derja naj bo skromnej\u0161i obrok in za polovico la\u017eji od kosila.<\/li>\n
  6. Sladica ni obvezen del obrokov in jo lahko nadomestimo s sade\u017eem ali 100 % sadnim sokom.<\/li>\n<\/ol>\n

    Primer zdrave porcije pri kosilu oziroma ve\u010derji<\/h3>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” equal_height=”yes” content_placement=”middle” column_margin=”default” scene_position=”center” text_color=”dark” text_align=”left” class=”reverse-row” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”506″ alignment=”center” animation=”Fade In” hover_animation=”none” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default”][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”2\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Korak 1:<\/strong>
    \nIzberite plitek servirni kro\u017enik in bodite pozorni na njegovo velikost. Dandanes so kro\u017eniki zelo veliki, niso pa namenjeni temu, da bi jih zapolnili do zadnjega koti\u010dka. Zato priporo\u010damo, da izberete kro\u017enike manj\u0161ega premera (npr. premer 23 cm). Kro\u017enik navidezno razdelite na polovico in nato eno od polovic \u0161e na \u010detrtini.[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” equal_height=”yes” content_placement=”middle” column_margin=”default” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”508″ alignment=”center” animation=”Fade In” hover_animation=”none” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default”][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”2\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Korak 2:<\/strong>
    \nPolovico kro\u017enika naj zavzema zelenjava (kuhana, du\u0161ena ali pope\u010dena na \u017earu). Njena koli\u010dina naj bo primerljiva z dvema stisnjenima pestema.[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” equal_height=”yes” content_placement=”middle” column_margin=”default” scene_position=”center” text_color=”dark” text_align=”left” class=”reverse-row” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”516″ alignment=”center” animation=”Fade In” hover_animation=”none” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default”][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”2\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Korak 3:<\/strong>
    \nNa \u010detrtino kro\u017enika dajte beljakovinsko \u017eivilo (meso, riba, jaj\u010dna jed, stro\u010dnice itd.). Koli\u010dina naj bo po povr\u0161ini primerljiva z velikostjo dlani brez prstov ter po vi\u0161ini z debelino mezinca.[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” equal_height=”yes” content_placement=”middle” column_margin=”default” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”517″ alignment=”center” animation=”Fade In” hover_animation=”none” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default”][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”2\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Korak 4:<\/strong>
    \nNa drugo \u010detrtino kro\u017enika dajte \u0161krobno \u017eivilo (krompir in krompirjeve jedi, testenine, jedi iz ka\u0161 in \u017eit). Koli\u010dina naj ustreza velikosti stisnjene pesti ene roke.[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” equal_height=”yes” content_placement=”middle” column_margin=”default” scene_position=”center” text_color=”dark” text_align=”left” class=”reverse-row” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”518″ alignment=”center” animation=”Fade In” hover_animation=”none” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default”][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”2\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Korak 5:<\/strong>
    \nObroku dodajte \u0161e za dve razprti dlani solate \u2013 za solatno skodelico srednje velikosti. Dodajte olje v koli\u010dini od enega do dveh nohtov na va\u0161em palcu (1\u20132 \u010dajni \u017eli\u010dki).[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” equal_height=”yes” content_placement=”middle” column_margin=”default” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”519″ alignment=”center” animation=”Fade In” hover_animation=”none” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default”][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”2\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Korak 6:<\/strong>
    \nOblikovali ste zdravo porcijo, ki ji lahko dodate za pest velik sezonski sade\u017e ali kozarec napitka.[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” equal_height=”yes” content_placement=”middle” column_margin=”default” scene_position=”center” text_color=”dark” text_align=”left” class=”reverse-row” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”521″ alignment=”center” animation=”Fade In” hover_animation=”none” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default”][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”2\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]\u010ce nameravate zau\u017eiti sestavljeno jed<\/strong> (npr. enolon\u010dnico z mesom, zelenjavo in testeninami) veljajo, glede koli\u010din posameznih \u017eivil, enaka pravila kot pri zdravem kro\u017eniku.[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]\n

    Primer zdrave porcije pri zajtrku<\/h3>\n

    Zdrav zajtrk naj bo na primer sestavljen iz polnozrnatega kruha, zelenjavnega namaza, sade\u017ea in napitka, pri \u010demer pa bodite pozorni na naslednje:<\/p>\n

      \n
    1. Glede razmerij \u017eivil se dr\u017eite korakov kot pri oblikovanju kosila ali ve\u010derje. Tudi zajtrk naj vsebuje \u0161krobno \u017eivilo, beljakovinsko \u017eivilo ter zelenjavo oziroma sadje in napitek.<\/li>\n
    2. Izberite rezino kruha v velikosti in debelini va\u0161e dlani (brez prstov), dodajte namaz v velikosti va\u0161ega palca (pribli\u017eno ena \u017elica). Pozor! Ko izbirate maslo ali margarino, naj bo koli\u010dina manj\u0161a \u2013 pribli\u017eno v velikosti va\u0161ega nohta. Podobno velja tudi v primeru zelo sladkih namazov (npr. med, marmelada, \u010dokoladni namaz).<\/li>\n
    3. Izberite sezonski sade\u017e v velikosti ene stisnjene pesti roke.<\/li>\n
    4. Dodajte napitek (posneto mleko, bela kava iz posnetega mleka) v koli\u010dini stisnjene pesti, kar je primerljivo s srednje veliko skodelico oziroma kozarcem (200\u2013250 ml).\u00a0<\/strong><\/li>\n<\/ol>\n

      Kaj pa malica?<\/h3>\n

      Malica ni nujen del vsakodnevne prehrane, \u010de zau\u017eijete 3 dnevne obroke. Malica naj slu\u017ei kot premostitev morebitne lakote med glavnimi obroki. Izberete lahko sezonski sade\u017e, solato, ko\u0161\u010dek polnozrnatega kruha, mle\u010dni izdelek, itd. Vedno izbirajte med pustimi vrstami \u017eivil in priporo\u010denimi vrstami ma\u0161\u010dob, saj na ta na\u010din pomembno vplivate na uravnavanje ma\u0161\u010dob v krvi.[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"

      [vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Pomembna ve\u0161\u010dina pri zdravem prehranjevanju je…<\/p>\n","protected":false},"author":12,"featured_media":2899,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"class_list":{"0":"post-2898","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zdrava-prehrana-hu"},"acf":[],"_links":{"self":[{"href":"https:\/\/skupajzazdravje.si\/hu\/wp-json\/wp\/v2\/posts\/2898","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/skupajzazdravje.si\/hu\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/skupajzazdravje.si\/hu\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/skupajzazdravje.si\/hu\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/skupajzazdravje.si\/hu\/wp-json\/wp\/v2\/comments?post=2898"}],"version-history":[{"count":1,"href":"https:\/\/skupajzazdravje.si\/hu\/wp-json\/wp\/v2\/posts\/2898\/revisions"}],"predecessor-version":[{"id":2903,"href":"https:\/\/skupajzazdravje.si\/hu\/wp-json\/wp\/v2\/posts\/2898\/revisions\/2903"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/skupajzazdravje.si\/hu\/wp-json\/wp\/v2\/media\/2899"}],"wp:attachment":[{"href":"https:\/\/skupajzazdravje.si\/hu\/wp-json\/wp\/v2\/media?parent=2898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/skupajzazdravje.si\/hu\/wp-json\/wp\/v2\/categories?post=2898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/skupajzazdravje.si\/hu\/wp-json\/wp\/v2\/tags?post=2898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}