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[title] => Ne znate što jesti kroz popodne? Naše ideje za zdrave i niskokalorične međuobroke mogle bi vam skratiti muke, brzo se pripremaju i jako su ukusni
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Jedi više puta dnevno, ali manje porcije! Koliko ste to samo puta čuli i koliko vas je puta užurbani stil života spriječio u tom naumu?
Jesti količinski manje, a češće porcije tijekom dana dobar je put ka zdravijem načinu prehrane i održavanju linije, no osim što često nemamo vremena za pripremu dodatnih obroka (ponekad ni za pripremu onog jednog konkretnog) nedostaje nam i ideja.
Kako, kada i s kojim namirnicama pripremiti hranjiv i zasitan, a niskokaloričan međuobrok, pitanje je koje muči mnoge, a mi vam u nastavku donosimo nekoliko ideja koje bi vam mogle olakšati sastavljanje dnevnog jelovnika.
---
---
Kvalitetan međuobrok
Kako mu i samo ime nagovještava, međuobrok podrazumijeva manji obrok koji bi vam trebao olakšati vrijeme između ručka i večere. Riječ je o obroku koji podiže razinu šećera u krvi te organizmu daje dodatnu energiju, a uz kvalitetan izbor namirnica može pomoći u borbi s viškom kilograma i smanjiti rizik od zdravstvenih tegoba.
Često, zbog manjka vremena, ideja, ili jednostavno zbog ljubavi prema pojedinim namirnicama, međuobroci prelaze u sferu nezdravih jela, no činjenica je da uz samo malo mašte popodnevni zalogaji mogu biti nutritivno bogati i ukusni u isto vrijeme.
Voćni smoothie
Najjednostavniji način da u tijelo unesete dovoljnu količinu voća je kroz smoothie. Ovaj ukusan i hranjiv obrok lako je prilagodljiv mogućnostima i željama, a i brzo se priprema što ga čini idealnim međuobrokom. Baza za smoothie nek vam budu banane ili kruške. Za postizanje tekuće teksture možete koristiti obično vodu, jogurt s manjim udjelom mliječne masnoće ili neko mlijeko po izboru (bademovo, kokosovo, rižino...) Za postizanje punijeg okusa smoothieju dodajte zobene pahuljice koje će vas dulje vrijeme držati sitima.
---
---
Voćna salata
Ako pak niste ljubitelj kašastih obroka, voće možete konzumirati i u voćnoj salati. Ovaj tip međuobroka također vam ostavlja dosta prostora za kombiniranje okusa, teksture i veličine komadića voća, a možete ga začiniti cimetom i nasjeckanim orašastim plodovima koji će mu podići okusnu i nutritivnu vrijednost.
Voćnu salatu kombinirajte ovisno o svom ukusu i dostupnosti sezonskog voća.
---
---
Orašasti plodovi
Umjesto klasičnih grickalica, za međuobrok radije odaberite različite orašaste plodove, poput indijskih oraščića, badema, lješnjaka, pistacija ili oraha. Samo jedna šačica ovih ukusnih plodova zasitit će vas dovoljno do sljedećeg obroka, a pri tome ćete u svoj organizam unijeti i dovoljnu količinu prehrambenih vlakana, vitamina i minerala.
---
---
Granola
Imate li vremena, dan ranije si pripremite domaću verziju granole, poznatije kao muesli. Domaća verzija ovog zdravog međuobroka, za razliku od kupovne verzije, nema skrivenih aditiva, a najbolje od svega je što joj sami možete kombinirati okuse. Granolu možete lako pripremiti za dvadesetak minuta, a potom je možete konzumirati i do dva tjedna.
U svoju verziju granole uvrstite zobene pahuljice, amaranth pops, kokosovo ulje, med, razne sjemenke, orašaste plodove, suho voće ili tamnu čokoladu.
---
---
Integralni i rižini krekeri
Uhvati li vas želja za sendvičem, umjesto običnog bijelog kruha, poslužite se integralnim ili pak rižinim krekerima. Ove namirnice ne samo da su prilagodljive raznim okusima već su i izrazito niskokalorične pa ne morate strahovati od kojeg zalogaja više. Krekere iskombinirajte s nekim laganim namazom, purećom šunkom, zelenom salatom i cherry rajčicama.
---
---
Skyr
Jedna od poznatijih namirnica s Islanda je skyr, mliječni obrok koji mnogi zbog nutritivnih vrijednosti svrstavaju i u rubriku 'super hrane'. Ova kremasta i ukusna namirnica, bogata bjelančevinama, održava razinu šećera u krvi, uravnotežuje apetit i sprječava razgradnju mišićne mase, pa ne iznenađuje da je omiljeni izbor svima koji paze na svoju prehranu. Skyr možete jesti sam, a možete ga kombinirati i sa žitaricama ili voćem.
---
---
Avokado
Mnogima omiljeno tropsko voće, avokado, odličan je izbor za popodnevni međuobrok. Među voćem, avokado ima najveći udio bjelančevina, a bogat je i vitaminima i zdravim masnoćama. Zbog lagane teksture i nježnog okusa lako se može kombinirati s voćem i povrćem, jajima, krekerima i sjemenkama.
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Jedi više puta dnevno, ali manje porcije! Koliko ste to samo puta čuli i koliko vas je puta užurbani stil života spriječio u tom naumu?
Jesti količinski manje, a češće porcije tijekom dana dobar je put ka zdravijem načinu prehrane i održavanju linije, no osim što često nemamo vremena za pripremu dodatnih obroka (ponekad ni za pripremu onog jednog konkretnog) nedostaje nam i ideja.
Kako, kada i s kojim namirnicama pripremiti hranjiv i zasitan, a niskokaloričan međuobrok, pitanje je koje muči mnoge, a mi vam u nastavku donosimo nekoliko ideja koje bi vam mogle olakšati sastavljanje dnevnog jelovnika.
---
---
Kvalitetan međuobrok
Kako mu i samo ime nagovještava, međuobrok podrazumijeva manji obrok koji bi vam trebao olakšati vrijeme između ručka i večere. Riječ je o obroku koji podiže razinu šećera u krvi te organizmu daje dodatnu energiju, a uz kvalitetan izbor namirnica može pomoći u borbi s viškom kilograma i smanjiti rizik od zdravstvenih tegoba.
Često, zbog manjka vremena, ideja, ili jednostavno zbog ljubavi prema pojedinim namirnicama, međuobroci prelaze u sferu nezdravih jela, no činjenica je da uz samo malo mašte popodnevni zalogaji mogu biti nutritivno bogati i ukusni u isto vrijeme.
Voćni smoothie
Najjednostavniji način da u tijelo unesete dovoljnu količinu voća je kroz smoothie. Ovaj ukusan i hranjiv obrok lako je prilagodljiv mogućnostima i željama, a i brzo se priprema što ga čini idealnim međuobrokom. Baza za smoothie nek vam budu banane ili kruške. Za postizanje tekuće teksture možete koristiti obično vodu, jogurt s manjim udjelom mliječne masnoće ili neko mlijeko po izboru (bademovo, kokosovo, rižino...) Za postizanje punijeg okusa smoothieju dodajte zobene pahuljice koje će vas dulje vrijeme držati sitima.
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Voćna salata
Ako pak niste ljubitelj kašastih obroka, voće možete konzumirati i u voćnoj salati. Ovaj tip međuobroka također vam ostavlja dosta prostora za kombiniranje okusa, teksture i veličine komadića voća, a možete ga začiniti cimetom i nasjeckanim orašastim plodovima koji će mu podići okusnu i nutritivnu vrijednost.
Voćnu salatu kombinirajte ovisno o svom ukusu i dostupnosti sezonskog voća.
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Orašasti plodovi
Umjesto klasičnih grickalica, za međuobrok radije odaberite različite orašaste plodove, poput indijskih oraščića, badema, lješnjaka, pistacija ili oraha. Samo jedna šačica ovih ukusnih plodova zasitit će vas dovoljno do sljedećeg obroka, a pri tome ćete u svoj organizam unijeti i dovoljnu količinu prehrambenih vlakana, vitamina i minerala.
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Granola
Imate li vremena, dan ranije si pripremite domaću verziju granole, poznatije kao muesli. Domaća verzija ovog zdravog međuobroka, za razliku od kupovne verzije, nema skrivenih aditiva, a najbolje od svega je što joj sami možete kombinirati okuse. Granolu možete lako pripremiti za dvadesetak minuta, a potom je možete konzumirati i do dva tjedna.
U svoju verziju granole uvrstite zobene pahuljice, amaranth pops, kokosovo ulje, med, razne sjemenke, orašaste plodove, suho voće ili tamnu čokoladu.
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Integralni i rižini krekeri
Uhvati li vas želja za sendvičem, umjesto običnog bijelog kruha, poslužite se integralnim ili pak rižinim krekerima. Ove namirnice ne samo da su prilagodljive raznim okusima već su i izrazito niskokalorične pa ne morate strahovati od kojeg zalogaja više. Krekere iskombinirajte s nekim laganim namazom, purećom šunkom, zelenom salatom i cherry rajčicama.
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Skyr
Jedna od poznatijih namirnica s Islanda je skyr, mliječni obrok koji mnogi zbog nutritivnih vrijednosti svrstavaju i u rubriku 'super hrane'. Ova kremasta i ukusna namirnica, bogata bjelančevinama, održava razinu šećera u krvi, uravnotežuje apetit i sprječava razgradnju mišićne mase, pa ne iznenađuje da je omiljeni izbor svima koji paze na svoju prehranu. Skyr možete jesti sam, a možete ga kombinirati i sa žitaricama ili voćem.
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Avokado
Mnogima omiljeno tropsko voće, avokado, odličan je izbor za popodnevni međuobrok. Među voćem, avokado ima najveći udio bjelančevina, a bogat je i vitaminima i zdravim masnoćama. Zbog lagane teksture i nježnog okusa lako se može kombinirati s voćem i povrćem, jajima, krekerima i sjemenkama.
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