{"id":111479,"date":"2022-02-06T23:33:37","date_gmt":"2022-02-06T22:33:37","guid":{"rendered":"https:\/\/radioljubuski.ba\/?p=111479"},"modified":"2022-02-06T23:33:38","modified_gmt":"2022-02-06T22:33:38","slug":"nutricionisti-otkrili-sto-jesti-ako-ste-gladni-prije-odlaska-na-spavanje","status":"publish","type":"post","link":"https:\/\/radioljubuski.ba\/index.php\/2022\/02\/06\/nutricionisti-otkrili-sto-jesti-ako-ste-gladni-prije-odlaska-na-spavanje\/","title":{"rendered":"Nutricionisti otkrili \u0161to jesti ako ste gladni prije odlaska na spavanje"},"content":{"rendered":"\n<p>Nakupljanje kilograma je \u010desto glavni razlog za\u0161to se izbjegava hrana prije spavanja, jer se \u010desto povezuje s nezdravom hranom i slabom kontrolom. Neki nutricionisti smatraju kako su kasni obroci direktno povezani s nakupljanjem kilograma. Neki ba\u0161 trebaju kasni obrok, a tu su osobe s dijabetesom, niskim razinama \u0161e\u0107era u krivi ili osobe koje se bude tijekom no\u0107i radi povi\u0161enja kortizola \u010desto \u0107e imati koristi od kasnog obroka. Va\u017eno je odabrati nutritivni zalogaj koji je bogat proteinima kako bi pomogao kod kontrole \u0161e\u0107era u krvi i pru\u017eio zadovoljstvo. Stru\u010dnjaci savjetuju da zadnji obrok odvoje od odlaska u krevet i jedu najkasnije do sat vremena prije odlaska na po\u010dinak.<\/p>\n\n\n\n<p>Vama je ba\u0161 sino\u0107 \u017eeludac slao signale da je prazan, a vi ste na po\u010dinak oti\u0161li gladni jer niste znali \u0161to smijete pojesti? Evo nekoliko savjeta o namirnicama koje biste trebali jesti, ako ba\u0161 jesti morate, prije odlaska u krevet.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Orasi<\/li><\/ol>\n\n\n\n<p>Prema rije\u010dima nutricionistice Tracy Lockwood Beckerman, kruljenje u trbuhu odaje da nam treba kalorija i nutrijenta, pa je onda pametno jesti namirnice koje ih nude. Proteini, vitamin E, vlakna, minerali, nezasi\u0107ene masne kiseline\u2026 sve se to nalazi u orasima, a samo jedna \u0161aka oraha sadr\u017ei gotovo dvostruko vi\u0161e antioksidansa nego ista koli\u010dina bilo kojeg drugog ora\u0161astog ploda. S ovom antioksidantskom bombom ne valja pretjerivati jer je ona tako\u0111er kalorijska bomba pa se zaustavite na vrijeme.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Banana<\/li><\/ul>\n\n\n\n<p>Osim \u0161to su ukusne, mogu vam pomo\u0107i i da br\u017ee utonete u san. \u201eSadr\u017ee kalij koji opu\u0161ta mi\u0161i\u0107e ali i triptofan koji \u0107e pobolj\u0161ati raspolo\u017eenje ali i pomo\u0107i da dobro spavate\u201c, dodaje Beckman. Banana s maslacem od kikirikija je odli\u010dna kombinacija prije spavanja jer vam ustvari mo\u017ee pomo\u0107i da spavate bolje. Ne samo da su ove dvije namirnice savr\u0161en par, u kombinaciji su pravo otkri\u0107e. Banane su pune kalija i magnezija, a oni \u0107e pomo\u0107i pri opu\u0161tanju mi\u0161i\u0107a, a kikiriki sadr\u017ei amino kiseline koje se u mozgu pretvaraju u serotonin i poti\u010du stvaranje melatonina. Kada se jedu u kombinaciji, ugljikohidrati iz banane \u0107e aminokiseline iz maslaca mozgu u\u010diniti dostupnijima i tako pobolj\u0161ati kvalitetu sna. Beckerman smatra kako se radi o kombinaciji iz snova te savjetuje da isprobate.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Gr\u010dki jogurt s vo\u0107em<\/li><\/ul>\n\n\n\n<p>Ako vam se da utro\u0161iti malo vremena na obrok, onda je odli\u010dan izbor gr\u010dki jogurt s bademima i bobi\u010dastim vo\u0107em jer sadr\u017ee i proteine i zdrave masno\u0107e i ugljikohidrate, a takva kombinacija \u0107e brinuti o kontroli \u0161e\u0107era u krvi ali \u0107e i sprije\u010diti da se tijekom no\u0107i budite.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ri\u017ein kola\u010di\u0107 s maslacem od kikirikija<\/li><\/ul>\n\n\n\n<p>Nutricionisti se sla\u017eu da se radi o odli\u010dnom odabiru prije odlaska u krevet jer je maslac od kikirikija pun proteina i masno\u0107a a ri\u017eini keksi sadr\u017ee ugljikohidrate. Kako smo ve\u0107 napisali, ovaj trio je idealna za dr\u017eanje \u0161e\u0107era u krvi pod kontrolom tijekom no\u0107i. Svakako pazite da ne jedete maslac koji sadr\u017ei dodane \u0161e\u0107ere, pi\u0161e Ordinacija.hr.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Suhe shitake gljive<\/li><\/ul>\n\n\n\n<p>Pretpostavimo da ih ba\u0161 nemate u kuhinji, ali Beckerman smatra da su jedan od najboljih izvora vitamina D koji \u0107e pomo\u0107i da dobro spavate, a ovakve gljive mo\u017eete lako nabaviti. \u201eVitamin D ima va\u017enu ulogu kod proizvodnje melatonina koji nam je potreban da bismo dobro spavali\u201c, dodaje.<\/p>\n\n\n\n<p>Izvor.ordinacija.hr<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nakupljanje kilograma je \u010desto glavni razlog za\u0161to se izbjegava hrana prije spavanja, jer se \u010desto povezuje s nezdravom hranom i slabom kontrolom. Neki nutricionisti smatraju kako su kasni obroci direktno povezani s nakupljanjem kilograma. Neki ba\u0161 trebaju kasni obrok, a tu su osobe s dijabetesom, niskim razinama \u0161e\u0107era u krivi ili osobe koje se bude [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":111480,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"h5ap_radio_sources":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-111479","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bihiregija"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nutricionisti otkrili \u0161to jesti ako ste gladni prije odlaska na spavanje - RADIO LJUBU\u0160KI<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/radioljubuski.ba\/index.php\/2022\/02\/06\/nutricionisti-otkrili-sto-jesti-ako-ste-gladni-prije-odlaska-na-spavanje\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutricionisti otkrili \u0161to jesti ako ste gladni prije odlaska na spavanje - RADIO LJUBU\u0160KI\" \/>\n<meta property=\"og:description\" content=\"Nakupljanje kilograma je \u010desto glavni razlog za\u0161to se izbjegava hrana prije spavanja, jer se \u010desto povezuje s nezdravom hranom i slabom kontrolom. Neki nutricionisti smatraju kako su kasni obroci direktno povezani s nakupljanjem kilograma. Neki ba\u0161 trebaju kasni obrok, a tu su osobe s dijabetesom, niskim razinama \u0161e\u0107era u krivi ili osobe koje se bude [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/radioljubuski.ba\/index.php\/2022\/02\/06\/nutricionisti-otkrili-sto-jesti-ako-ste-gladni-prije-odlaska-na-spavanje\/\" \/>\n<meta property=\"og:site_name\" content=\"RADIO LJUBU\u0160KI\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Radiio-Ljubuski-1490835324566332\" \/>\n<meta property=\"article:published_time\" content=\"2022-02-06T22:33:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-06T22:33:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/radioljubuski.ba\/wp-content\/uploads\/2022\/02\/7-2022-02-06-16-14-16-yogurtt.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"625\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Radio Ljubu\u0161ki\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@radioljubuski\" \/>\n<meta name=\"twitter:site\" content=\"@radioljubuski\" \/>\n<meta name=\"twitter:label1\" content=\"Napisao\/la\" \/>\n\t<meta name=\"twitter:data1\" content=\"Radio Ljubu\u0161ki\" \/>\n\t<meta name=\"twitter:label2\" content=\"Procijenjeno vrijeme \u010ditanja\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/radioljubuski.ba\\\/index.php\\\/2022\\\/02\\\/06\\\/nutricionisti-otkrili-sto-jesti-ako-ste-gladni-prije-odlaska-na-spavanje\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/radioljubuski.ba\\\/index.php\\\/2022\\\/02\\\/06\\\/nutricionisti-otkrili-sto-jesti-ako-ste-gladni-prije-odlaska-na-spavanje\\\/\"},\"author\":{\"name\":\"Radio Ljubu\u0161ki\",\"@id\":\"https:\\\/\\\/radioljubuski.ba\\\/#\\\/schema\\\/person\\\/19fc700381a780f69665d7956c469e3b\"},\"headline\":\"Nutricionisti otkrili \u0161to jesti ako ste gladni prije odlaska na spavanje\",\"datePublished\":\"2022-02-06T22:33:37+00:00\",\"dateModified\":\"2022-02-06T22:33:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/radioljubuski.ba\\\/index.php\\\/2022\\\/02\\\/06\\\/nutricionisti-otkrili-sto-jesti-ako-ste-gladni-prije-odlaska-na-spavanje\\\/\"},\"wordCount\":598,\"publisher\":{\"@id\":\"https:\\\/\\\/radioljubuski.ba\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/radioljubuski.ba\\\/index.php\\\/2022\\\/02\\\/06\\\/nutricionisti-otkrili-sto-jesti-ako-ste-gladni-prije-odlaska-na-spavanje\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/radioljubuski.ba\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/7-2022-02-06-16-14-16-yogurtt.jpg\",\"articleSection\":[\"BIH i regija\"],\"inLanguage\":\"hr\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/radioljubuski.ba\\\/index.php\\\/2022\\\/02\\\/06\\\/nutricionisti-otkrili-sto-jesti-ako-ste-gladni-prije-odlaska-na-spavanje\\\/\",\"url\":\"https:\\\/\\\/radioljubuski.ba\\\/index.php\\\/2022\\\/02\\\/06\\\/nutricionisti-otkrili-sto-jesti-ako-ste-gladni-prije-odlaska-na-spavanje\\\/\",\"name\":\"Nutricionisti otkrili \u0161to jesti ako ste gladni prije odlaska na spavanje - 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