{"id":98013,"date":"2026-07-08T13:18:00","date_gmt":"2026-07-08T12:18:00","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=98013"},"modified":"2026-07-08T13:18:02","modified_gmt":"2026-07-08T12:18:02","slug":"pregled-glavnih-preporuka-2019-zajedno-sa-savjetima-i-detaljima-koji-pomazu-u-njihovom-boljem-pracenju","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=98013&lang=bs","title":{"rendered":"Pregled glavnih preporuka (2019), zajedno sa savjetima i detaljima koji poma\u017eu u njihovom boljem pra\u0107enju:"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n\n<p class=\"wp-block-paragraph\"><br><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Pregled glavnih preporuka (2019), zajedno sa savjetima i detaljima koji poma\u017eu u njihovom boljem pra\u0107enju:<\/strong><br><\/h2>\n\n\n<figure class=\"wp-block-table is-style-stripes\" style=\"font-size:20px\"><table class=\"has-fixed-layout\"><tbody><tr><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Glavni smjerokaz<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-1-color\"><\/mark><\/mark><\/strong><\/em><\/td><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Dodatne informacije<\/mark><\/strong><\/em><\/td><\/tr><tr><td><em><strong><strong>VO\u0106E I POVR\u0106E<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Najmanje <strong>5 porcija dnevno<\/strong> (po <strong>80\u2013100 g<\/strong>).<\/strong><\/mark><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">U svim oblicima: <strong>svje\u017ee, smrznuto ili konzervirano<\/strong> \u2013 poku\u0161ajte pove\u0107ati unos.<sup data-fn=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\" class=\"fn\"><a id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa\">1<\/a><\/sup><br><br><strong>Ne vi\u0161e od jedne \u010da\u0161e vo\u0107nog soka dnevno<\/strong> (po mogu\u0107nosti od cjelog vo\u0107a).<br><strong>Suho vo\u0107e<\/strong> treba konzumirati <strong>povremeno<\/strong>, jer je bogato \u0161e\u0107erom.<br><br>Ako je mogu\u0107e, <strong>birajte organsko vo\u0107e i povr\u0107e<\/strong>.<br><br><sup data-fn=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\" class=\"fn\"><a id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28\">Ora\u0161asti plodovi2<\/a><\/sup><strong> (nesoljeni)<\/strong> (bademi, lje\u0161njaci, orasi, pistacije&#8230; itd.): \u2192 <strong>1 mala \u0161aka dnevno<\/strong><\/mark><\/td><\/tr><tr><td><em><strong><strong>HLEB, TESTENINA, RI\u017dA, GRIS, KROMPIR<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>1 porcija pri svakom obroku<\/strong><\/strong><br><strong><strong>   <\/strong><\/strong><strong>Najmanje <strong>jedan proizvod od cjelovitog zrna ili polucjelovitog zrna dnevno<\/strong><\/strong><\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Ako je mogu\u0107e, <strong>birajte organske \u017eitarice<\/strong>.<br>Me\u0111u \u017eitaricama za doru\u010dak u ovu grupu spadaju <strong>samo nezasla\u0111ene cjelovite \u017eitarice<\/strong>.<\/mark><\/td><\/tr><tr><td><em><strong><strong>MLIJEKO, JOGURT, SIR<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>2 porcije dnevno<\/strong><\/mark><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">\u2192 <em>1 porcija = <strong>150 ml mlijeka<\/strong> = 125 g jogurta = 30 g sira<\/em><br><\/mark><br>   <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Zapamtite da uzmete u obzir mlijeko i sir koji su ve\u0107 uklju\u010deni u jela koja pripremate.<\/mark><br><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><br>Zbog <strong>rizika povezanih s kontaminantima (ili zaga\u0111iva\u010dima)<\/strong>, pobrinite se da <strong>raznovrsno birate mlije\u010dne proizvode<\/strong>.<\/mark><\/td><\/tr><tr><td><em><strong>MESO I PERNATA DIVLJA\u010c, RIBE, JAJA, MAHUNARKE<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Naizmjeni\u010dno konzumirajte <strong>meso i perad<\/strong>: dajte prednost peradi i <strong>ne prekora\u010dite (ako je mogu\u0107e) 500 g mesa sedmi\u010dno<\/strong>.<br><\/strong><br><strong><\/strong><strong><strong><strong>Mahunarke<\/strong> (le\u0107a, grah, slanutak, quinoa itd.): najmanje <strong>dva puta sedmi\u010dno<\/strong>; mogu zamijeniti meso i perad.<\/strong><br><\/strong><br><strong><strong><\/strong><\/strong><strong><strong><strong>Riba i plodovi mora<\/strong>: <strong>dva puta sedmi\u010dno <\/strong>(uklju\u010duju\u0107i <strong>jednu porciju masne ribe<\/strong><\/strong><\/strong>)<strong><strong>.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Meso<\/strong> uklju\u010duje: govedinu, svinjetinu, teletinu, janjetinu, kozje meso, konjsko meso, divlje svinje, divlja\u010d.<br><br>Ako je mogu\u0107e, <strong>birajte organske su\u0161ene mahunarke<\/strong>.<br><br>Riba i plodovi mora mogu se konzumirati <strong>svje\u017ei, smrznuti ili konzervirani<\/strong>; varirajte vrste i izvore (posebno ako ih konzumirate \u010desto) kako biste <strong>ograni\u010dili izlo\u017eenost kontaminanatima (ili zaga\u0111iva\u010dima)<\/strong>.<br><br><strong>Masna riba<\/strong>: haringa, sku\u0161a, sardine, losos&#8230;<\/mark><\/td><\/tr><tr><td><em><strong>Masna, slatka, slana hrana<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>Slatka hrana i pi\u0107a, slana hrana i komercijalno pripremljena jela s <strong>Nutri-Scoreom D ili E<\/strong>: <strong>ograni\u010dite unos<\/strong>.<\/strong><\/strong><br><strong><br><\/strong><strong><strong><\/strong><\/strong><strong><strong><strong>Prera\u0111eno meso (uklju\u010duju\u0107i kuhanu \u0161unku)<\/strong>:<br>ograni\u010dite unos; <strong>ne prekora\u010dite 150 g sedmi\u010dno <\/strong>i dajte prednost kuhanoj \u0161unki.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Ova grupa uklju\u010duje \u017eitarice za doru\u010dak (osim nezasla\u0111enih cjelovitih \u017eitarica), peciva, \u010dokoladu, mlije\u010dne deserte, sladoled, slatki\u0161e, gazirana pi\u0107a, vo\u0107ne sokove, slane grickalice itd.<strong><br><\/strong><br>Me\u0111u prera\u0111enim mesom su i kobasice, slanina, lardoni, konzervirano meso, suho su\u0161ene ili sirove \u0161unke.<\/mark><\/td><\/tr><tr><td><em><strong>ULJA, MASLAC, MARGARIN<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong><strong>Svaki dan<\/strong> u malim koli\u010dinama<br>ili <strong>izbjegavajte pretjeranu konzumaciju<\/strong>.<\/strong><\/strong><br>Za njihov sadr\u017eaj omega-3 masnih kiselina preferirajte <strong>ulja uljane repice (kanola) i oraha<\/strong>.<\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Maslac treba ograni\u010diti<\/strong> i koristiti ga <strong>sirovog ili na kruhu<\/strong>.<\/mark><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><strong>(Originalna francuska verzija):<\/strong><\/h2>\n\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Cancer Research UK (Zdrave uravnote\u017eene obroke): <\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Molimo vas da u ovoj shemi prona\u0111ete \u0161ta je preporu\u010deno jesti za svaki obrok kako biste odr\u017eali zdrave uravnote\u017eene obroke:<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Priprema 3 kategorije prehrambenih proizvoda za svaki obrok:<\/strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50% povr\u0107a (mije\u0161anje povr\u0107a je dobra ideja, kao i upotreba dobrog koli\u010dine zelenog povr\u0107a: \u0161pinat, brokula, grah itd.)<\/li>\n\n\n\n<li>25% proteina (Podsjetnik: biljne proteine se manje apsorbuju od \u017eivotinjskih, samo imajte na umu u slu\u010daju da pove\u0107ate svoje aktivnosti)<\/li>\n\n\n\n<li>25% \u017eitarica i ugljikohidrata mo\u017ee se zamijeniti u svakom obroku (p\u0161enica, ri\u017ea, krompir, mahunarke, quinoa, heljda \u2026) Vi\u0161e informacija o ovome (<a href=\"https:\/\/healthinyourplanet.com\/?p=23\"><em>li<\/em><\/a><em><a href=\"https:\/\/healthinyourplanet.com\/?p=23\" target=\"_blank\" rel=\"noreferrer noopener\">n<\/a><\/em><a href=\"https:\/\/healthinyourplanet.com\/?p=23\"><em>k<\/em><\/a>)<br><\/li>\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Ne zaboravite &#8220;<strong>\u017ditarice<\/strong>&#8221; na svom tanjiru. (Kulturno to mo\u017ee zvu\u010dati &#8220;Druga\u010dije&#8221; ili &#8220;Neobi\u010dno&#8221;) Ali ako to uradite, osje\u0107at \u0107ete se globalno bolje, \u017eitarice pru\u017eaju mnogo razli\u010ditih &#8220;Vitamina&#8221;, ali tako\u0111er poma\u017eu probavu, &#8220;Funkciju jetre&#8221;, apsorpciju i te\u017einu.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Na primjer, mahunarke sadr\u017ee mnogo vitamina B. Ako ih jedete dva puta sedmi\u010dno, velika je vjerovatno\u0107a da \u0107ete brzo primijetiti dobar pozitivan u\u010dinak.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Poku\u0161ajte jesti raznovrsne vitamine:<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Grafikon ispod je &#8220;Primjer&#8221; tipa vitamina povezanog s prehrambenim proizvodima. Zapamtite da je bolje jesti raznoliko nego u velikim koli\u010dinama. Tako\u0111er imajte na umu da prehrambeni proizvodi ne sadr\u017ee sve iste vrste vitamina. Za vi\u0161e informacija o nutritivnim temama pogledajte (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Link<\/em><\/a>) i knjige Jean-Marie Bourrea (<a href=\"https:\/\/healthinyourplanet.com\/?page_id=502\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Link<\/em><\/a>).<\/p>\n\n\n\n\n<p class=\"wp-block-paragraph\"><em>Uvijek imajte na umu da su prirodni prehrambeni proizvodi bolji od vitaminskih dodataka. (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\" target=\"_blank\" rel=\"noreferrer noopener\">Link<\/a>) Tako\u0111er, imajte na umu da \u010daj pove\u0107ava rizik od anemije.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\">Idealno je s ve\u0107im naglaskom na povr\u0107e nego na vo\u0107e. (Na primjer, preporu\u010duju se tri porcije povr\u0107a i dvije porcije vo\u0107a dnevno i tako dalje, ali su oba va\u017ena.) <a href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" aria-label=\"Jump to footnote reference 1\">\u21a9\ufe0e<\/a><\/li><li id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\">Budite oprezni s ora\u0161astim plodovima, koji mogu izazvati alergije i utjecati na raspolo\u017eenje. <a href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" aria-label=\"Jump to footnote reference 2\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>Pregled glavnih preporuka (2019), zajedno sa savjetima i detaljima koji poma\u017eu u njihovom boljem pra\u0107enju: Glavni smjerokaz Dodatne informacije VO\u0106E I POVR\u0106E Najmanje 5 porcija dnevno (po 80\u2013100 g). U svim oblicima: svje\u017ee, smrznuto ili konzervirano \u2013 poku\u0161ajte pove\u0107ati unos.1 Ne vi\u0161e od jedne \u010da\u0161e vo\u0107nog soka dnevno (po mogu\u0107nosti od cjelog vo\u0107a).Suho vo\u0107e treba [&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":true,"wds_primary_category":1614,"footnotes":"[{\"content\":\"Idealno je s ve\\u0107im naglaskom na povr\\u0107e nego na vo\\u0107e. (Na primjer, preporu\\u010duju se tri porcije povr\\u0107a i dvije porcije vo\\u0107a dnevno i tako dalje, ali su oba va\\u017ena.)\",\"id\":\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\"},{\"content\":\"Budite oprezni s ora\\u0161astim plodovima, koji mogu izazvati alergije i utjecati na raspolo\\u017eenje.\",\"id\":\"887c6f62-09e6-4951-82bf-89ec3d1eee28\"}]"},"categories":[1614,1574],"tags":[],"class_list":["post-98013","post","type-post","status-publish","format-standard","hentry","category-hrana-bs","category-zdravlje-bs"],"lang":"bs","translations":{"bs":98013,"en":23,"fr":82182,"es":84405,"pt":84772,"it":85229,"de":85522,"ko":85773,"ro":86142,"pl":86553,"tr":86557,"zh":86948,"el":86953,"fi":86957,"ja":86969,"pt-br":86974,"ar":86982,"et":86987,"bg":86992,"ru":86996,"uk":87001,"th":87007,"da":87011,"he":87020,"hu":87024,"id":87028,"sv":87032,"cs":88594,"lt":89138,"lv":89141,"sl":93739,"hr":94446,"sq":94450,"sr":94454,"be":95712,"is":95716,"pa":95720,"nb":95724,"bn":95728,"as":95732,"gu":95736,"ta":95740,"ml":95744,"vi":95748,"ur":95752,"ne":95756,"fa":95760,"ku":95764,"ps":95768,"nl":97989,"jv":97993,"ceb":97997,"sw":98001,"ms":98005,"hy":98009,"af":98017,"ky":98021,"uz":98025,"tt":98029,"kk":98033,"mk":98037,"gl":98041,"ka":98045,"eu":98049,"mn":98053,"oc":98061,"ca":98065,"an":98069,"cy":98576},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98013","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=98013"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98013\/revisions"}],"predecessor-version":[{"id":98015,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98013\/revisions\/98015"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=98013"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=98013"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=98013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}