<\/p>\n\n\n\n
Decenijama se savjeti o mr\u0161avljenju svode na jednostavnu poruku da treba jesti manje. Me\u0111utim, sve vi\u0161e istra\u017eivanja pokazuje da takav pristup \u010desto zanemaruje na\u010din na koji glad, sitost i sastav obroka utje\u010du na pona\u0161anje u ishrani.<\/p>\n\n\n\n
Kalorijski gusta hrana, poput peciva, \u010dipsa i sna\u017eno prera\u0111enih obroka, mo\u017ee u maloj koli\u010dini sadr\u017eavati mnogo energije, a da pritom ne zasiti dovoljno. Takva hrana se \u010desto jede brzo, ima malo vode i vlakana te mekanu teksturu, zbog \u010dega organizam ne stigne na vrijeme registrirati sitost. Signalima koji mozgu govore da je obrok dovoljan \u010desto treba 15 do 20 minuta da se aktiviraju, a do tada se mo\u017ee unijeti veliki broj kalorija.<\/p>\n\n\n\n
Lije\u010dnica i nau\u010dnica Fatima Cody Stanford, koja se bavi medicinom gojaznosti, kazala je za National Geographic: „Nikada svojim pacijentima ne\u0107u re\u0107i da jedu manje kalorija. Ka\u017eem im da jedu kvalitetnije“.<\/p>\n\n\n\n
Sli\u010dan stav iznosi i profesorica nutricionisti\u010dkih nauka Barbara Rolls, koja upozorava da ljudi uglavnom procjenjuju koliko im hrane treba prema zapremini obroka, a ne prema broju kalorija.<\/p>\n\n\n\n
Zbog toga se kao efikasniji pristup izdvaja ishrana bogata proteinima, vlaknima i minimalno prera\u0111enim namirnicama.<\/p>\n\n\n\n
Proteini mogu poja\u010dati osje\u0107aj sitosti i smanjiti djelovanje grelina, hormona gladi, dok vlakna pove\u0107avaju volumen obroka i usporavaju prolazak hrane kroz organizam.<\/p>\n\n\n\n
Prakti\u010dno, to zna\u010di da tanjir mo\u017ee ostati pun, ali s manje kalorija ako se vi\u0161e oslanja na supe, vo\u0107e, povr\u0107e, grah, jogurt, zob i variva, a manje na energetski gustu hranu. Cilj, kako navode stru\u010dnjaci, nije samo brzo skidanje kilograma, nego odr\u017eiv na\u010din ishrane koji je zdrav i dugoro\u010dno podno\u0161ljiv.<\/p>","protected":false},"excerpt":{"rendered":"
Novo obja\u0161njenje stru\u010dnjaka ukazuje da kod mr\u0161avljenja problem \u010desto nije samo koli\u010dina hrane, ve\u0107 njena struktura. Istra\u017eivanja pokazuju da ultraprera\u0111ena hrana olak\u0161ava prejedanje i ote\u017eava kontrolu unosa kalorija.<\/p>","protected":false},"author":19,"featured_media":674503,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[24],"tags":[784,4966],"naslovna":[],"class_list":["post-967848","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zanimljivosti","tag-hrana","tag-mrsavljenje"],"acf":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/gradski.me\/wp-content\/uploads\/2024\/12\/zdrava-hrana.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/gradski.me\/en\/wp-json\/wp\/v2\/posts\/967848","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gradski.me\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gradski.me\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gradski.me\/en\/wp-json\/wp\/v2\/users\/19"}],"replies":[{"embeddable":true,"href":"https:\/\/gradski.me\/en\/wp-json\/wp\/v2\/comments?post=967848"}],"version-history":[{"count":1,"href":"https:\/\/gradski.me\/en\/wp-json\/wp\/v2\/posts\/967848\/revisions"}],"predecessor-version":[{"id":967852,"href":"https:\/\/gradski.me\/en\/wp-json\/wp\/v2\/posts\/967848\/revisions\/967852"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gradski.me\/en\/wp-json\/wp\/v2\/media\/674503"}],"wp:attachment":[{"href":"https:\/\/gradski.me\/en\/wp-json\/wp\/v2\/media?parent=967848"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gradski.me\/en\/wp-json\/wp\/v2\/categories?post=967848"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gradski.me\/en\/wp-json\/wp\/v2\/tags?post=967848"},{"taxonomy":"naslovna","embeddable":true,"href":"https:\/\/gradski.me\/en\/wp-json\/wp\/v2\/naslovna?post=967848"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}