{"id":116903,"date":"2022-02-27T02:21:36","date_gmt":"2022-02-27T01:21:36","guid":{"rendered":"https:\/\/radioljubuski.ba\/?p=116903"},"modified":"2022-02-27T02:21:37","modified_gmt":"2022-02-27T01:21:37","slug":"jaja-mogu-pomoci-pri-mrsavljenju-evo-i-kako","status":"publish","type":"post","link":"https:\/\/radioljubuski.ba\/index.php\/2022\/02\/27\/jaja-mogu-pomoci-pri-mrsavljenju-evo-i-kako\/","title":{"rendered":"Jaja mogu pomo\u0107i pri mr\u0161avljenju, evo i kako"},"content":{"rendered":"\n

Istra\u017eivanja su pokazala da jedno jaje ne povisuje razinu kolesterola. Na razinu kolesterola utje\u010de unos zasi\u0107enih masti, a ne unos kolesterola kakav je prisutan u jajima.<\/strong><\/p>\n\n\n\n

Premda su jaja naj\u010de\u0161\u0107e na udaru kritika zbog visokog udjela kolesterola, neka istra\u017eivanja pokazuju da ona mogu biti dio zdrave prehrane. \u010cak \u0161tovi\u0161e, neke su studije pokazale da mogu pomo\u0107i i u mr\u0161avljenju jer predstavljaju zdrav izbor za doru\u010dak bogat proteinima koji \u0107e vas dugo dr\u017eati sitim, pi\u0161e N1.<\/p>\n\n\n\n

Evo \u0161to trebate znati o nutritivnoj vrijednosti jaja i na\u010dinu kako ih jesti, a da vam zaista pomognu u mr\u0161avljenju.<\/p>\n\n\n\n

Jaja su hranjiva i sadr\u017ee malo kalorija<\/h2>\n\n\n\n

Jaja imaju zaista impresivan nutritivni profil. Obiluju visoko kvalitetnim proteinima i sadr\u017ee obilje vitamina i minerala, poput vitamina A, D, vitamina B skupine i folata. Uz to, bogata su kolinom, mikronutrijentom koji je va\u017ean za trudnice i bebe. I \u017eutanjak i bjelanjak sadr\u017ee proteine, a \u017eutanjak ima najve\u0107u koncentraciju masti, vitamina i minerala.<\/p>\n\n\n\n

Proteini iz jaja vas \u010dine sitim<\/h2>\n\n\n\n

\u0160to se ti\u010de pomo\u0107i u mr\u0161avljenju, proteini iz jaja pru\u017eaju dugotrajan osje\u0107aj sitosti, a to poma\u017ee da tijekom ostatka dana pojedete manje hrane i unesete u organizam manje kalorija. Kod mr\u0161avljenja je veliki izazov kako uta\u017eiti glad, a da i dalje ostanete u kalorijskom deficitu, a odli\u010dan na\u010din da uspijete u tome jest da jedete hranu bogatu proteinima koja vas du\u017ee \u010dini sitima.<\/p>\n\n\n\n

Sa 6 grama proteina po jaju, jaja su upravo takva namirnica kakva vam je potrebna. Proteini bolje uta\u017euju glad od ugljikohidrata ili masti zato \u0161to je potrebno du\u017ee vrijeme za njihovu probavu. Proces jedenja, probavljanja i pohranjivanja hrane naziva se termi\u010dkim efektom hrane.<\/p>\n\n\n\n

Termi\u010dki u\u010dinak hrane je blago ubrzanje metabolizma do kojeg dolazi nakon konzumacije hrane. Razni faktori mogu utjecati na pove\u0107anje termi\u010dkog u\u010dinka, a jedan od njih je koli\u010dina proteina. Tako\u0111er, ubrzavanje metabolizma je jedan od na\u010dina za br\u017ee mr\u0161avljenje.<\/p>\n\n\n\n

Proteini su korisni i za zdravlje mi\u0161i\u0107a te poma\u017eu da o\u010duvate i izgradite mi\u0161i\u0107nu masu. A pove\u0107anje mi\u0161i\u0107ne mase ima direktan utjecaj na ubrzanje metabolizma. Naime, mi\u0161i\u0107i koriste vi\u0161e energije i tro\u0161e vi\u0161e kalorija u mirovanju, a to zna\u010di \u2013 \u0161to vi\u0161e mi\u0161i\u0107a imate, to \u0107e va\u0161e tijelo u\u010dinkovitije tro\u0161iti hranu koju pojedete, pi\u0161e \u017divim<\/a><\/strong>.<\/p>\n\n\n\n

Najbolji izbor za doru\u010dak su jaja<\/h2>\n\n\n\n

Ljudi danas \u010desto po\u010dinju dan s rafiniranim ugljikohidratima poput \u017eitarica, keksa, krafna i sli\u010dno, a to mo\u017ee pove\u0107ati rizik za debljinu pa \u010dak i za razvoj dijabetesa tip 2. Zamijenite svoj doru\u010dak bogat ugljikohidratima doru\u010dkom koji obiluje proteinima lak\u0161e i br\u017ee \u0107ete smr\u0161aviti.<\/p>\n\n\n\n

Istra\u017eivanje provedeno 2008. u koje su bile uklju\u010dene debile i pretile osobe u dobi izme\u0111u 25 do 60 godina pokazalo je da je konzumacija jaja za doru\u010dak dovela do gubitka ve\u0107eg broja kilograma nego konzumiranje peciva za doru\u010dak.<\/p>\n\n\n\n

Kako jesti jaja<\/h2>\n\n\n\n

Ne postoji \u010dvrsto pravilo o tome koliko jaja trebate pojesti, no jedno jaje dnevno je sasvim sigurno zdrava odluka. Istra\u017eivanja su pokazala da jedno jaje dijete ne povisuje razinu kolesterola. Na razinu kolesterola utje\u010de unos zasi\u0107enih masti, a ne unos kolesterola kakav je prisutan u jajima. Zasi\u0107enim mastima obiluju slanina i kobasice koje \u010desto ljudi kombiniraju s jajima pa je to ono \u0161to trebate zaobi\u0107i u jutarnjem obroku.<\/p>\n\n\n\n

Zdraviji na\u010din pripreme jaja je da napravite fritatu od povr\u0107a ili da jaje na oko polo\u017eite na tost s plo\u0161kom avokada. Kako biste bili sigurni da \u0107e sve bakterije biti uni\u0161tene, najbolje je da jaja kuhate dok \u017eutanjak ne postane krut. Zdravi na\u010dini pripreme jaja su:<\/p>\n\n\n\n

\u2013 po\u0161irano jaje<\/p>\n\n\n\n

\u2013 kuhano jaje<\/p>\n\n\n\n

\u2013 kajgana, ali pr\u017eena na minimalnoj koli\u010dini zdravog ulja, poput maslinovog ulja<\/p>\n\n\n\n

\u2013 jaje na oko tako\u0111er pe\u010deno na vrlo maloj koli\u010dini zdrave masti, poput maslinovog ulja.<\/p>\n\n\n\n

\/HMS\/<\/p>\n","protected":false},"excerpt":{"rendered":"

Istra\u017eivanja su pokazala da jedno jaje ne povisuje razinu kolesterola. Na razinu kolesterola utje\u010de unos zasi\u0107enih masti, a ne unos kolesterola kakav je prisutan u jajima. Premda su jaja naj\u010de\u0161\u0107e na udaru kritika zbog visokog udjela kolesterola, neka istra\u017eivanja pokazuju da ona mogu biti dio zdrave prehrane. \u010cak \u0161tovi\u0161e, neke su studije pokazale da mogu […]<\/p>\n","protected":false},"author":2,"featured_media":116904,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"h5ap_radio_sources":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-116903","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bihiregija"],"yoast_head":"\nJaja mogu pomo\u0107i pri mr\u0161avljenju, evo i kako - 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\/27\/jaja-mogu-pomoci-pri-mrsavljenju-evo-i-kako\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jaja mogu pomo\u0107i pri mr\u0161avljenju, evo i kako - RADIO LJUBU\u0160KI\" \/>\n<meta property=\"og:description\" content=\"Istra\u017eivanja su pokazala da jedno jaje ne povisuje razinu kolesterola. 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