{"id":94466,"date":"2026-03-15T16:59:50","date_gmt":"2026-03-15T16:59:50","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=94466"},"modified":"2026-03-15T16:59:51","modified_gmt":"2026-03-15T16:59:51","slug":"prehrana-za-zdrav-nacin-zivota-neki-dodatni-savjeti-koje-treba-imati-na-umu","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=94466&lang=hr","title":{"rendered":"Prehrana za zdrav na\u010din \u017eivota (Neki dodatni savjeti koje treba imati na umu)"},"content":{"rendered":"\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Prehrana za zdrav na\u010din \u017eivota (neki dodatni savjeti koje treba imati na umu)<\/strong><\/h1>\n\n\n\n<div style=\"text-align: center\"><figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"lazyload smush-lazyload-video smush-lazyload-youtube\" style=\"--smush-video-aspect-ratio: 500\/281\" data-bg-image=\"url(https:\/\/healthinyourplanet.com\/wp-admin\/admin-ajax.php?action=smush_video_thumbnail&#038;url=https%3A%2F%2Fwww.youtube.com%2Fembed%2FDqA25Ug71Mc%3Ffeature%3Doembed&#038;video_width=500&#038;video_height=281)\" ><iframe title=\"Norah Jones - Carry On\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/DqA25Ug71Mc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\"><\/iframe><span class=\"smush-play-btn\" role=\"button\" aria-label=\"Play video\">\r\n\t\t\t\t<span tabindex=\"0\" class=\"smush-play-btn-inner\">\r\n\t\t\t\t\t<span>Play<\/span>\r\n\t\t\t\t<\/span>\r\n\t\t\t<\/span><\/div>\n<\/div><\/figure><\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Preporu\u010deni dnevni unos \u0161e\u0107era<\/strong><\/h2>\n\n\n<p>Lije\u010dnici Fr\u00e9d\u00e9ric Saldmann i David Servan-Schreiber u svojim knjigama obja\u0161njavaju opasnosti pretjeranog unosa \u0161e\u0107era. Nagla\u0161avaju da su ono \u0161to doista va\u017ene na\u0161e dugoro\u010dne navike, a ne povremeni grijesi.<\/p>\n\n\n<p>Sljede\u0107e informacije imaju za cilj podi\u0107i svijest i pomo\u0107i u stvaranju mentalne slike za fleksibilnije i svjesnije upravljanje konzumacijom \u0161e\u0107era.<\/p>\n\n\n<p>Rafinirani \u0161e\u0107er (\u0161e\u0107er iz cikle), zajedno s drugim oblicima \u0161e\u0107era i pridonosi \u010dimbenicima, zna\u010dajno je povezan s pove\u0107anim rizikom od raka. Rizik varira ovisno o koli\u010dini koju se konzumira i dobu dana kada se konzumira.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Op\u0107e smjernice<\/strong><\/h2>\n\n\n<p>Prema istra\u017eivanjima, maksimalni dnevni unos \u0161e\u0107era koji mo\u017ee potaknuti razvoj raka iznosi otprilike:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mu\u0161karci<\/strong>: 50 grama dnevno<\/li>\n\n\n\n<li><strong>\u017dene<\/strong>: 40 grama dnevno<\/li>\n<\/ul>\n\n\n<p>Ovaj prag odnosi se na razvijene zemlje poput Francuske, gdje je razina \u017eivotnog standarda i zdravstvene skrbi relativno visoka. Prekora\u010denje tih razina pove\u0107ava rizik od raka i drugih kroni\u010dnih bolesti.<\/p>\n\n\n<p>U drugim zemljama, kao \u0161to je Kanada, preporu\u010deni maksimum je jo\u0161 ni\u017ei:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mu\u0161karci<\/strong>: 25 grama dnevno<\/li>\n\n\n\n<li><strong>\u017dene<\/strong>: 20 grama dnevno<\/li>\n<\/ul>\n\n\n<p>U svakom slu\u010daju dr. Servan-Schreiber preporu\u010duje izbjegavanje prera\u0111enog \u0161e\u0107era \u0161to je vi\u0161e mogu\u0107e, jer &#8220;\u0161e\u0107er poziva na jo\u0161 \u0161e\u0107era&#8221;. Konzumiranje slatki\u0161a \u010desto pove\u0107ava \u017eudnju i dnevni unos. \u0160to vi\u0161e \u0161e\u0107era jedete, to \u0107ete sljede\u0107i dan mo\u017eda osje\u0107ati ve\u0107u glad.<\/p>\n\n\n<p>Jednostavan eksperiment: posjetite bilo koju lokalnu trgovinu i pregledajte grickalice. Ve\u0107ina sadr\u017ei vrlo velike koli\u010dine \u0161e\u0107era. Na primjer, jedna <strong>limenka Coca-Cole<\/strong> sadr\u017ei oko <strong>45 grama \u0161e\u0107era,<\/strong> \u0161to je ekvivalentno <strong>12 kockica \u0161e\u0107era<\/strong>. To zna\u010di da jedna limenka ve\u0107 prema\u0161uje dnevnu granicu.<\/p>\n\n\n<p>Razumijevanje koli\u010dina \u0161e\u0107era oko nas mo\u017ee pomo\u0107i u stvaranju &#8220;mentalnog praga&#8221;.<br><br>To je korisno kada prisustvujete zabavama ili proslavama. Poznavanje tih granica poma\u017ee vam vizualizirati koliko \u0161e\u0107era ima u svakom proizvodu i mo\u017eda \u0107ete po\u010deti provjeravati sastojke na etiketama.  Nakon nekog vremena shvatite da su neke slastice dobre, a druge manje.<br><br>Aplikacije poput <strong>Yuke<\/strong> mogu pomo\u0107i procijeniti sadr\u017eaj \u0161e\u0107era skeniranjem barkoda proizvoda.<\/p>\n\n\n<p>Ova svijest poma\u017ee istaknuti da je ve\u0107ina namirnica koje kupujemo ve\u0107 previ\u0161e slatka. Povremeno prepu\u0161tanje je u redu, ali moramo ostati oprezni ovisno o na\u0161em okru\u017eenju i na\u010dinu \u017eivota.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Slatila<\/strong><\/h2>\n\n\n<p>Neki zasla\u0111iva\u010di koriste se kao zamjene za \u0161e\u0107er, ali nisu svi sigurni. <strong>Aspartam<\/strong>, na primjer, klasificiran je kao mogu\u0107i <strong>kancerogen<\/strong>. Iako odre\u0111ene alternative mogu smanjiti unos \u0161e\u0107era, ne moraju nu\u017eno biti zdravije, ovisno o studijama.<\/p>\n\n\n<p>Tako\u0111er imajte na umu: <strong>\u0161e\u0107er je posvuda<\/strong>, koristi se poput soli za o\u010duvanje hrane. \u010cak i konzervirani zeleni grah mo\u017ee sadr\u017eavati dodani \u0161e\u0107er, koji i dalje doprinosi va\u0161em dnevnom unosu.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Vrijeme je va\u017eno<\/strong><\/h2>\n\n\n<p>Vrijeme u danu kada se konzumira \u0161e\u0107er zna\u010dajno utje\u010de na organizam. <strong>Jutarnji unos \u0161e\u0107era<\/strong> uzrokuje ve\u0107e glikemijske skokove zbog reakcija nakon posta. Najbolje vrijeme za konzumaciju slatki\u0161a je oko <strong>16 sati<\/strong>, ili barem nakon ru\u010dka.<\/p>\n\n\n<p><strong>Tamna \u010dokolada<\/strong> (<em>sedamdeset posto kakaa<\/em>) mo\u017ee biti dobra opcija za poslasticu; ima manji utjecaj na skokove \u0161e\u0107era u krvi.<\/p>\n\n\n<p>Zapamtite da je svaki obrok va\u017ean, jer preskakanje obroka mo\u017ee pove\u0107ati rizik od yo-yo efekta i mo\u017ee biti \u0161tetno za tijelo ako se ne radi svjesno. Jeste li znali da je doru\u010dak najva\u017eniji obrok u danu?<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Rak i stanica<\/strong><\/h2>\n\n\n<p>Svi ljudi imaju mje\u0161avinu zdravih i potencijalno neispravnih stanica. Bilo koja osoba, bez obzira na dob, mo\u017ee razviti rak zbog genetike, na\u010dina \u017eivota ili stani\u010dne mutacije. Me\u0111utim, prehrana i navike igraju klju\u010dnu ulogu u smanjenju rizika.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Unos vitamina<\/strong><\/h2>\n\n\n<p>Prema vi\u0161e izvora (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">poveznica<\/a><\/em>), bolje je jesti <strong>raznoliku<\/strong> prehranu nego se usredoto\u010diti na koli\u010dinu.<\/p>\n\n\n<p>Da biste razumjeli svoj unos vitamina, po\u010dnite pregledom <strong>preporu\u010denih dnevnih doza (RDA)<\/strong> za svaki vitamin. Iako dodaci prehrani mogu pomo\u0107i, oni nisu uvijek najbolja opcija. Raznolika prehrana bogata hranjivim tvarima je odr\u017eivija i \u010desto u\u010dinkovitija. (Primjer: Mahunarke su dobar izvor vitamina B.)<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Poku\u0161ajte uklju\u010diti povr\u0107e u svaki obrok.<\/strong><\/h2>\n\n\n<p>Cancer Research UK preporu\u010duje sljede\u0107u strukturu obroka:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"680\" height=\"468\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-94461 lazyload\" style=\"--smush-placeholder-width: 680px; --smush-placeholder-aspect-ratio: 680\/468;width:840px;height:auto\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final.jpg?lossy=2&strip=1&webp=1 680w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final-300x206.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final.jpg?size=512x352&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" data-original-sizes=\"(max-width: 680px) 100vw, 680px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>50% povr\u0107a<\/strong> (posebno zelenog poput \u0161pinata, brokule, zelenog graha)<\/li>\n\n\n\n<li><strong>25% proteina<\/strong> (napomena: biljne bjelan\u010devine se op\u0107enito manje apsorbiraju od \u017eivotinjskih)<\/li>\n\n\n\n<li><strong>25% \u017eitarica\/ugljikohidrata<\/strong> (npr. ri\u017ea, krumpir, mahunarke, quinoa, heljda)<\/li>\n<\/ul>\n\n\n<p>\u017ditarice se \u010desto zanemaruju, ali su klju\u010dne za unos vitamina, zdravlje probave i funkciju jetre.<\/p>\n\n\n<p><strong>Savjet:<\/strong> Konzumiranje mahunarki dva puta tjedno mo\u017ee zna\u010dajno pove\u0107ati unos vitamina B i pobolj\u0161ati op\u0107e stanje.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Imate li problema s pripremom povr\u0107a? Imate li pote\u0161ko\u0107a kuhati svaki dan?<\/strong><\/h2>\n\n\n<p>Ako vam se svakodnevno kuhanje \u010dini preoptere\u0107uju\u0107im, jedna stvar na koju mo\u017eete obratiti pozornost jest va\u0161a hidratacija i prehrana, uklju\u010duju\u0107i mogu\u0107e intolerancije na hranu. Ti \u010dimbenici ponekad mogu ote\u017eati pronala\u017eenje motivacije. (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">Poveznica<\/a><\/em>)<\/p>\n\n\n<p>Tako\u0111er, ne\u0161to \u0161to poma\u017ee jest poku\u0161ati ga u\u010diniti zabavnijim pu\u0161taju\u0107i <strong>glazbu<\/strong> u kuhinji; to podi\u017ee raspolo\u017eenje i poma\u017ee da vrijeme pro\u0111e ugodno. Ne\u0107ete primijetiti da je vrijeme provedeno isto. (<em>Music South the Savage \/ La music adoucie les moeurs<\/em>) kako \u010desto spominjemo. (<a href=\"https:\/\/healthinyourplanet.com\/?p=4954\"><em>Link<\/em><\/a>)<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Koristite vrlo kvalitetno posu\u0111e<\/strong><\/h2>\n\n\n<p>Pripremam veliku tepsiju svaka 2 ili 3 dana i za svaki obrok povr\u0107e &#8220;podgrijavam&#8221;, stalno dr\u017ee\u0107i malo povr\u0107a spremnog sa strane tanjura.<\/p>\n\n\n\n\n<p>Kuhn &amp; Rikon lonci koriste norve\u0161ku Marmite tehniku (<a href=\"https:\/\/cacommenceparmoi.org\/blog\/action\/marmite-norvegienne\/\"><em>poveznica<\/em><\/a>) kako bi zadr\u017eali toplinu tijekom du\u017eeg razdoblja \u010dak i nakon ga\u0161enja vatre ispod lonca.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Koristite sigurnu tavu za pr\u017eenje (bez PFAS-a)<\/strong><\/h2>\n\n\n<p>Odaberite tavu od <strong>nehr\u0111aju\u0107eg \u010delika (bez neljepljivog premaza) i (bez teflona ili keramike)<\/strong> kako biste izbjegli svaki rizik. Teflonske tave, osobito ako su ogrebane, ili teflon lo\u0161e kvalitete mogu vrlo brzo otpustiti PFAS u hranu, a to su \u0161tetne kemikalije.<\/p>\n\n\n\n<div class=\"wp-block-group alignfull has-kubio-color-6-background-color has-background\" style=\"padding-top:6vw;padding-right:6vw;padding-bottom:6vw;padding-left:6vw\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group is-vertical is-content-justification-center is-nowrap is-layout-flex wp-container-core-group-is-layout-fdad46d8 wp-block-group-is-layout-flex\" style=\"padding-right:0;padding-left:0\"><h2 class=\"wp-block-heading has-kubio-color-5-color has-text-color has-link-color has-x-large-font-size wp-elements-f18640d3b874736fe0c87967d907db0a\"><strong>Marka: &#8220;Vogue&#8221; Tava<\/strong><\/h2>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignwide has-x-large-font-size is-vertical is-content-justification-center is-nowrap is-layout-flex wp-container-core-group-is-layout-0df7028e wp-block-group-is-layout-flex\" style=\"padding-top:0;padding-right:0;padding-bottom:0;padding-left:0;font-style:normal;font-weight:700\">\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-2656d967 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\"><div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"610\" height=\"610\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4.webp?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-94465 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4.webp?lossy=2&strip=1&webp=1 610w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4-300x300.webp?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4-150x150.webp?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4.webp?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 610px; --smush-placeholder-aspect-ratio: 610\/610;\" data-original-sizes=\"(max-width: 610px) 100vw, 610px\" \/><\/figure>\n<\/div><\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-kubio-color-5-color has-text-color has-link-color has-x-large-font-size wp-elements-f797fbf6cf04f1ee0a49618ecbc1f1aa\" style=\"font-style:normal;font-weight:700\"><strong>Marka: Kuhn &amp; Rikon Tava<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-724a882f wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:69%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33%\"><\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n<\/div><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Alati za pripremu povr\u0107a<\/strong><\/h2>\n\n\n<p>\u0160pinat ili brokula su povr\u0107e koje se lako priprema.<br>No sorte tvrde kore (npr. Scourge ili Butter-nut tikva) vrlo su dobre za zdravlje i zahtijevaju odgovaraju\u0107e alate, poput gulja\u010da iz asortimana marke &#8220;OXO Brand&#8221; koji je <mark class=\"has-inline-color has-kubio-color-2-color\"><strong>siguran<\/strong><\/mark> za<mark class=\"has-inline-color has-kubio-color-2-color\"><strong> pranje u perilici posu\u0111a<\/strong><\/mark>:<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kori\u0161tenje rukavica pri pripremi povr\u0107a<\/strong><\/h2>\n\n\n<p>Ponekad ljudi izbjegavaju povr\u0107e zbog zabrinutosti zbog kontaminacije ili taktilne nelagode. <strong>No\u0161enje rukavica<\/strong> mo\u017ee pomo\u0107i, osobito pri osjetljivoj ko\u017ei ili u kontaminiranim okru\u017eenjima.<\/p>\n\n\n<p>Pa\u017eljivo odaberite rukavice sigurne za hranu. Izbjegavajte niskokvalitetne rukavice s <strong>talkom<\/strong> ili <strong>PFAS-om<\/strong>, koje se mogu apsorbirati u ko\u017eu znojem. Sustav dvostrukih rukavica (npr. marke Mary Gold Type) omogu\u0107uje da se unutarnji sloj pere u perilici.<\/p>\n\n\n<p>Tako\u0111er su dostupne vinilne rukavice u trgovinama profesionalne kuhinjske opreme.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Sezonska prehrana: salata ljeti, agrumi zimi<\/strong><\/h2>\n\n\n<p>Soli (s uljem i octom) poma\u017eu probavi i funkciji jetre. Me\u0111utim, <strong>kiselost octa<\/strong> mo\u017ee nadra\u017eiti sluznicu i uzrokovati blage glavobolje. Ponovno uravnote\u017eite unos pove\u0107anjem <strong>Omega-3<\/strong> (npr. sjemenki \u010dije, sjemenki bundeve, lanenih sjemenki) ili zdravih \u017eivotinjskih masti (npr. maslaca, sira).<\/p>\n\n\n<p>Varirajte ulja i octove kako biste unijeli raznolik spektar hranjivih tvari. Ako ste osjetljivi na kiselost, nadopunite svoje Omega-3 masne kiseline sjemenkama, morskim algama ili masnom ribom.<\/p>\n\n\n<p>Uvijek <strong>temeljito operite salatu<\/strong>. Dodajte kap octa u vodu za pranje; to smanjuje bakterijsku kontaminaciju.<\/p>\n\n\n<p>Dr. Jean-Marie Bourre preporu\u010duje uvijek poslu\u017eiti salatu s <strong>uljem i octom<\/strong>. To je klju\u010dno za pravilnu probavu.<\/p>\n\n\n<p>Koristite <strong>salatere <mark class=\"has-inline-color has-kubio-color-2-color\">pogodne za perilicu posu\u0111a<\/mark><\/strong> (bez PFAS-a) za brzo su\u0161enje zelenog povr\u0107a. Posjedovanje dviju salatera osigurava da je jedna uvijek \u010dista i spremna za upotrebu.<\/p>\n\n\n<p>Vrtiljka za salatu vrlo je prakti\u010dna<strong>, DreamFarm<\/strong> vrtiljku za salatu mo\u017eete prona\u0107i na (<em><a href=\"https:\/\/dreamfarm.com\/spina\/\">Link<\/a><\/em>) :<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"597\" height=\"597\" data-id=\"94464\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-94464 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1 597w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 597px; --smush-placeholder-aspect-ratio: 597\/597;\" data-original-sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/figure>\n<\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"597\" height=\"597\" data-id=\"94463\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-94463 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1 597w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 597px; --smush-placeholder-aspect-ratio: 597\/597;\" data-original-sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/figure>\n<\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"597\" height=\"597\" data-id=\"94462\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-94462 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1 597w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 597px; --smush-placeholder-aspect-ratio: 597\/597;\" data-original-sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/figure>\n<\/figure>\n<\/div>\n<\/div>\n\n\n<p>Jedite salatu barem jednom dnevno; idealno za <strong>ru\u010dak<\/strong>. Zimi smanjite koli\u010dinu ili pre\u0111ite na <strong>cikoriju<\/strong> i uklju\u010dite <strong>agrume<\/strong> (poput naran\u010di). Me\u0111utim, agrumi mogu pove\u0107ati kiselost, \u0161to ote\u017eava probavu.<\/p>\n\n\n<p><strong>Va\u017eno:<\/strong> Salata je me\u0111u povr\u0107em najvi\u0161e kontaminiranim pesticidima. Kupujte <strong>organsku<\/strong> kad god je to mogu\u0107e.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Unaprijedite svoju salatu ili juhu<\/strong><\/h2>\n\n\n<p>Dodajte <strong>proklijala sjemena<\/strong> kako biste pove\u0107ali raznolikost vitamina u svojoj juhi.<\/p>\n\n\n<p>Ponekad mo\u017eete dodati <strong>cherry raj\u010dice<\/strong> u svoje salate (prirodno su bogate vitaminom D).<\/p>\n\n\n<p>\u0160to se ti\u010de raj\u010dica, budite oprezni jer biste mogli iskusiti odre\u0111enu netoleranciju (<em>razlog tome je nedostatak odre\u0111enih enzima u na\u0161em tijelu koji mogu razgraditi proteine prisutne u raj\u010dicama<\/em>).<em><\/em><br><em>(Napomena: raj\u010dice su tako\u0111er poznate po visokom sadr\u017eaju kalija<em> <\/em>i zbog crijevne netolerancije mogu pove\u0107ati rizik od dehidracije<em><em>, stoga se morate adekvatno hidrirati <\/em><\/em><em><em><em>(<a href=\"https:\/\/healthinyourplanet.com\/?p=1207\">poveznica<\/a>)<\/em><\/em><\/em>)<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1908\" height=\"1073\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-94460 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited.jpeg?lossy=2&strip=1&webp=1 1908w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-300x169.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-1024x576.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-768x432.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-1536x864.jpeg?lossy=2&strip=1&webp=1 1536w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited.jpeg?size=512x288&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1908px; --smush-placeholder-aspect-ratio: 1908\/1073;\" data-original-sizes=\"(max-width: 1908px) 100vw, 1908px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Smanjenje konzumacije mesa<\/strong><\/h2>\n\n\n<p>Ako razmi\u0161ljate o smanjenju unosa mesa, budite oprezni i idite polako. Preporu\u010dujem da meso u po\u010detku zadr\u017eite u prehrani i postupno poku\u0161ate nau\u010diti pripremati alternativne obroke, smanjuju\u0107i unos mesa uz odr\u017eavanje tjelesne aktivnosti kako biste vidjeli kako va\u0161e tijelo reagira.<\/p>\n\n\n<p>Po\u010dev\u0161i u\u010diti kuhati i istra\u017eivati pouzdane alternative proteinima prije nego \u0161to smanjite unos mesa, mo\u017eete vidjeti \u0161to je sve mogu\u0107e. Nikada ga nemojte odmah smanjiti bez da znate kuhati ili u\u010dinkovito zamijeniti.<\/p>\n\n\n<p>Prema nekim izvorima, smanjenje konzumacije mesa jednog dana bi moglo postati nu\u017eno zbog rasta stanovni\u0161tva i ograni\u010denih resursa. Me\u0111utim, pojavit \u0107e se i alternativna rje\u0161enja; uvijek postoji mogu\u0107nost kada se usredoto\u010dimo na problem.<\/p>\n\n\n<p>Budite oprezni sa sojom, jer postoje preporuke maksimalnog dnevnog ili tjednog unosa (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2350\">poveznica<\/a><\/em>).<\/p>\n\n\n<p>Mnoge alternative proteinima su visoko prera\u0111ene i mo\u017eda ne pru\u017eaju uravnote\u017een profil hranjivih tvari. Kori\u0161tenje alata poput aplikacije Yuka mo\u017ee vam pomo\u0107i da donesete informirane odluke pri odabiru proizvoda.<\/p>\n\n\n<p>Ostanite aktivni, poznavaju\u0107i svoje granice i ono \u0161to vam odgovara. Zapamtite da nakon COVID-a mo\u017eda nije najbolje vrijeme za drasti\u010dno smanjenje raznolikosti vitamina na va\u0161em tanjuru. Nutritious advice (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=23\">poveznica<\/a><\/em>).<\/p>\n\n\n<p>Tako\u0111er razmotrite mogu\u0107nost da stvari ne radite savr\u0161eno. Zahtjevi na\u0161eg dru\u0161tva mogu imati nuspojave povezane s perfekcionizmom. To je kao da poku\u0161avate nositi svu vodu mora u rukama. Kora\u010dajte korak po korak.<\/p>\n\n\n<p>Nemoj se \u017ertvovati; uvijek daj prednost svom zdravlju, \u010dak i ako je te\u0161ko, i ne ustru\u010davaj se zatra\u017eiti pomo\u0107. U Engleskoj postoji izraz &#8220;<em>Jumping in the river<\/em>&#8220;, a u razli\u010ditim se zemljama tako\u0111er koristi izraz &#8220;<em>Rim nije sagra\u0111en za jedan dan<\/em>&#8220;.<\/p>\n\n\n<p>Naravno, braniti uzrok uvijek je dobra ideja i vjerojatno si u pravu, bez obzira na tvoju bitku, ali pazi da to radi\u0161 svjesno, \u0161to god da radi\u0161, i da misli\u0161 na brigu o sebi kao na jedan od najva\u017enijih aspekata. Ponekad moramo sniziti svoja o\u010dekivanja i prvo pomisliti na sebe.<\/p>\n\n\n<p>Savr\u0161enstvo je ideal, a pogre\u0161ke su &#8220;mogu\u0107e&#8221;. Ako primijetite da vi\u0161e ne mo\u017eete obavljati odre\u0111ene fizi\u010dke aktivnosti, poput vo\u017enje bicikla ili hodanja, ili ako se va\u0161 um osje\u0107a nemirno, to mo\u017ee biti znak da ne\u0161to nedostaje ili da va\u0161e tijelo treba pa\u017enju. Dobro je smanjiti o\u010dekivanja u vezi s redukcijom mesa na tanjuru; nemojte to stavljati kao prioritet. Ovo je moj osobni savjet. Vjerojatno \u0107emo jednog dana biti prisiljeni na to, ali u budu\u0107nosti \u0107e postojati vi\u0161e alternativa. (<em>Loic s Healthinyourplanet.com<\/em>)<\/p>\n\n\n<p>Molimo vas da poku\u0161ate pregledati prehrambene savjete u skladu s preporukama (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=23\">poveznica<\/a><\/em>).<\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"574\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1024x574.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-94458 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1024x574.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-300x168.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-768x431.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1536x861.jpeg?lossy=2&strip=1&webp=1 1536w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-2048x1148.jpeg?lossy=2&strip=1&webp=1 2048w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1920x1076.jpeg?lossy=2&strip=1&webp=1 1920w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147.jpeg?size=512x287&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/574;\" data-original-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Prijateljski nastrojen nutricionist raspravlja o planu prehrane s pacijentom, \u0161areno povr\u0107e razasuto na stolu izme\u0111u njih<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Prehrana za zdrav na\u010din \u017eivota (neki dodatni savjeti koje treba imati na umu) Preporu\u010deni dnevni unos \u0161e\u0107era Lije\u010dnici Fr\u00e9d\u00e9ric Saldmann i David Servan-Schreiber u svojim knjigama obja\u0161njavaju opasnosti pretjeranog unosa \u0161e\u0107era. Nagla\u0161avaju da su ono \u0161to doista va\u017ene na\u0161e dugoro\u010dne navike, a ne povremeni grijesi. Sljede\u0107e informacije imaju za cilj podi\u0107i svijest i pomo\u0107i u [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":false,"wds_primary_category":1254,"footnotes":""},"categories":[1254,1245],"tags":[],"class_list":["post-94466","post","type-post","status-publish","format-standard","hentry","category-hrana-hr","category-zdravlje"],"lang":"hr","translations":{"hr":94466,"en":8144,"fr":83491,"es":84268,"pt":84576,"it":84975,"de":85382,"ko":85751,"ro":86091,"pl":86396,"tr":86485,"zh":88707,"el":88745,"fi":88835,"sl":88867,"ja":88918,"pt-br":88960,"ar":89028,"et":89307,"bg":89443,"uk":89586,"th":89697,"he":89752,"da":89777,"ru":89840,"hu":89860,"id":89938,"lt":89975,"sv":89997,"lv":90011,"cs":90022,"sq":94478,"sr":94501},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/94466","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=94466"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/94466\/revisions"}],"predecessor-version":[{"id":94468,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/94466\/revisions\/94468"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=94466"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=94466"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=94466"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}