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[title] => Uhvati li vas glad pred spavanje, nemojte napraviti klasičnu grešku: večernji obrok može biti lagan i ukusan
[alias] => uhvati-li-vas-glad-pred-spavanje-nemojte-napraviti-klasicnu-gresku-vecernji-obrok-moze-biti-lagan-i-ukusan-evo-za-cime-posegnuti-u-kasnim-satima
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Pazite li na prehranu i zdravi stil života, sigurno znate kako je nepoželjan osjećaj gladi u kasnonoćnim satima ili prije spavanja. I dok neki sretnici prazan želudac uspiju zavarati odlaskom u krevet, osjećaj gladi mnogima ne dopušta tako lako zaspati što dodatno produbljuje agoniju straha od noćnog svjetla iz hladnjaka.
No, bez obzira žudi li vam organizam u večernjim terminima za slatkim ili slasnim zalogajima, ne trebate se mučiti i pošto poto izbjegavati kuhinju. Susprezanje od hrane nekada je veći 'problem' nego li pokleknuti pred kasnonoćnim zalogajima, posebice jer se uvijek možete odlučiti za neku zdraviju verziju. Stoga, uhvatili li vas glad pred spavanje, evo što biste mogli 'prigristi'.
---
---
Snack prije sna
Jednako kao što na počinak nije preporučljivo ići praznog želuca, isto tako nije poželjno ni pretjerati s količinom posljednjeg obroka u danu. Nutricionisti stoga najčešće u večernjim satima predlažu konzumaciju obroka bogatih proteinima i zdravim mastima, koji bi vas trebali držati sitima do ujutro, a pri tome su i zdravi.
Smoothie
Iako ih mnogi povezuju s doručkom, smoothieji su odlična zamjena za teške i obilne večere, posebice ako pazite na prehranu. Budući da su lako probavljivi, neće vam teško pasti na želudac, a upotpunite li ih hranjivim sastojcima poput avokada, banane, orašastih plodova i zobenih pahuljica, glad nećete osjetiti sve do jutra. No, nedostaje li vam dovoljno sastojaka za ukusan i hranjiv smoothie, jedna tropska voćka lako bi vas mogla zasititi i sama. Naravno riječ je o banani.
---
---
Banane
Od svog voća, banana je možda najbolji izbor za večer. Osim što su hranjive i zasitne, banane su bogate proteinima, vlaknima i vitaminom B6 koje smiruje organizam i priprema ga na san, pretvarajući triptofan u serotonin.
Bananu možete pojesti samu, a možete je i kombinirati s drugim voćem ili orašastim plodovima. Imate li vremena i volje, možete ih i zapeći na masnom papiru u pećnici.
---
---
Jogurt
Želite li da vaš večernji obrok ima prefiks 'lagan' ne zaboravite se opskrbiti jogurtom, poželjno onim s manjim udjelom mliječne masti. Bilo da pripremate smoothie, ili jednostavno zdjelicu zobenih pahuljica s raznim vrstama voća, jogurt je idealna podloga za jelo u kasnijim noćnim satima.
Riječ je o namirnici bogatoj bjelančevinama i zdravim mastima, a budući da je blagog okusa lako se kombinira te vas satima može održati sitima. Možda najbolji tip jogurta za večernju konzumaciju je grčki jogurt, bogat proteinima koji će tijekom noći djelovati i na regeneraciju vaših mišića.
---
---
Avokado
Želite li promijeniti svoju kulinarsku rutinu i uvesti novu, a prilagodljivu namirnicu na svoj jelovnik, pokušajte s avokadom. Ovo tropsko voće, koje se jednako dobro slaže i sa slanim i sa slatkim okusima, odličan je izvor dobrih masnoća, vitamina, minerala i antioksidansa. Avokado možete jesti samog, ali i u kombinaciji s jajima, voćem, povrćem i žitaricama te kao dio salata i raznih smoothieja.
---
---
Bademi
Uhvati li vas želja za slanim grickalicama dok gledate film na kauču, nemojte napraviti klasičnu grešku i posegnuti za čipsom. U ovoj situaciji radije se poslužite šačicom badema koji će utažiti vašu želju za grickanjem, a pri tome će vas i opskrbiti zdravim masnoćama, proteinima i magnezijem povoljnim za dobar san.
---
---
Zlatno mlijeko
Ako niste najveći ljubitelj mliječnih proizvoda, nutricionisti za vas imaju alternativu koju je dobro konzumirati prije spavanja, budući da djeluje smirujuće i pomaže kod spavanje. Riječ je o zlatnom mlijeku, kombinaciji bademovog mlijeka i začina kurkume, cimeta, đumbira i kokosovog ulja. Sve sastojke zagrijte u posudi na srednje jakoj vatri i popijte prije spavanja ili kada vas uhvati glad.
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Pazite li na prehranu i zdravi stil života, sigurno znate kako je nepoželjan osjećaj gladi u kasnonoćnim satima ili prije spavanja. I dok neki sretnici prazan želudac uspiju zavarati odlaskom u krevet, osjećaj gladi mnogima ne dopušta tako lako zaspati što dodatno produbljuje agoniju straha od noćnog svjetla iz hladnjaka.
No, bez obzira žudi li vam organizam u večernjim terminima za slatkim ili slasnim zalogajima, ne trebate se mučiti i pošto poto izbjegavati kuhinju. Susprezanje od hrane nekada je veći 'problem' nego li pokleknuti pred kasnonoćnim zalogajima, posebice jer se uvijek možete odlučiti za neku zdraviju verziju. Stoga, uhvatili li vas glad pred spavanje, evo što biste mogli 'prigristi'.
---
---
Snack prije sna
Jednako kao što na počinak nije preporučljivo ići praznog želuca, isto tako nije poželjno ni pretjerati s količinom posljednjeg obroka u danu. Nutricionisti stoga najčešće u večernjim satima predlažu konzumaciju obroka bogatih proteinima i zdravim mastima, koji bi vas trebali držati sitima do ujutro, a pri tome su i zdravi.
Smoothie
Iako ih mnogi povezuju s doručkom, smoothieji su odlična zamjena za teške i obilne večere, posebice ako pazite na prehranu. Budući da su lako probavljivi, neće vam teško pasti na želudac, a upotpunite li ih hranjivim sastojcima poput avokada, banane, orašastih plodova i zobenih pahuljica, glad nećete osjetiti sve do jutra. No, nedostaje li vam dovoljno sastojaka za ukusan i hranjiv smoothie, jedna tropska voćka lako bi vas mogla zasititi i sama. Naravno riječ je o banani.
---
---
Banane
Od svog voća, banana je možda najbolji izbor za večer. Osim što su hranjive i zasitne, banane su bogate proteinima, vlaknima i vitaminom B6 koje smiruje organizam i priprema ga na san, pretvarajući triptofan u serotonin.
Bananu možete pojesti samu, a možete je i kombinirati s drugim voćem ili orašastim plodovima. Imate li vremena i volje, možete ih i zapeći na masnom papiru u pećnici.
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Jogurt
Želite li da vaš večernji obrok ima prefiks 'lagan' ne zaboravite se opskrbiti jogurtom, poželjno onim s manjim udjelom mliječne masti. Bilo da pripremate smoothie, ili jednostavno zdjelicu zobenih pahuljica s raznim vrstama voća, jogurt je idealna podloga za jelo u kasnijim noćnim satima.
Riječ je o namirnici bogatoj bjelančevinama i zdravim mastima, a budući da je blagog okusa lako se kombinira te vas satima može održati sitima. Možda najbolji tip jogurta za večernju konzumaciju je grčki jogurt, bogat proteinima koji će tijekom noći djelovati i na regeneraciju vaših mišića.
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Avokado
Želite li promijeniti svoju kulinarsku rutinu i uvesti novu, a prilagodljivu namirnicu na svoj jelovnik, pokušajte s avokadom. Ovo tropsko voće, koje se jednako dobro slaže i sa slanim i sa slatkim okusima, odličan je izvor dobrih masnoća, vitamina, minerala i antioksidansa. Avokado možete jesti samog, ali i u kombinaciji s jajima, voćem, povrćem i žitaricama te kao dio salata i raznih smoothieja.
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Bademi
Uhvati li vas želja za slanim grickalicama dok gledate film na kauču, nemojte napraviti klasičnu grešku i posegnuti za čipsom. U ovoj situaciji radije se poslužite šačicom badema koji će utažiti vašu želju za grickanjem, a pri tome će vas i opskrbiti zdravim masnoćama, proteinima i magnezijem povoljnim za dobar san.
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Zlatno mlijeko
Ako niste najveći ljubitelj mliječnih proizvoda, nutricionisti za vas imaju alternativu koju je dobro konzumirati prije spavanja, budući da djeluje smirujuće i pomaže kod spavanje. Riječ je o zlatnom mlijeku, kombinaciji bademovog mlijeka i začina kurkume, cimeta, đumbira i kokosovog ulja. Sve sastojke zagrijte u posudi na srednje jakoj vatri i popijte prije spavanja ili kada vas uhvati glad.
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19. svibanj 2024 02:10
