\n
Nakon bo\u017ei\u0107nih praznika vrijeme je za dovo\u0111enje u formu i izgubiti vi\u0161ak kilograma ste\u010den tijekom odmora<\/b>. Nema vi\u0161e rosconesa, nugata, pe\u010denja i banketa kako bi se napravilo mjesta za zdraviju prehranu koja vam omogu\u0107uje smanjenje tri ili \u010detiri kilograma koliko u prosjeku \u0160panjolci dobiju za Bo\u017ei\u0107<\/b>.<\/p>\n
Vje\u017ebanje je opcija za uklanjanje vi\u0161ka kalorija iz posljednjih nekoliko tjedana, ali jednostavno hodanje tako\u0111er je alternativa mr\u0161avljenju. Stoga je studija koju je financirao Institut za zdravlje Sjedinjenih Dr\u017eava kvantificirala to\u010dno onoliko vremena ili kilometara koje treba prije\u0107i <\/b>za uklanjanje kalorija iz odre\u0111ene hrane kao \u0161to su pizze, grickalice, \u010dokoladni shakeovi ili krafne, izme\u0111u mnogih drugih.<\/b><\/p>\n
Jo\u0161 jedna mogu\u0107nost da iza sebe ostavimo bo\u017ei\u0107ne vi\u0161kove u na\u0161em tijelu je da provedemo u praksi a<\/b> dijeta za \u010di\u0161\u0107enje<\/b>. <\/b>Elena Soria, nutricionistica Cl\u00ednica Menorca, predla\u017ee \u010detverotjedni plan prehrane za zdrave osobe, nakon \u010dega \u0107e se provoditi zdrava prehrana za odr\u017eavanje tjelesne te\u017eine<\/p>\n
U predlo\u017eenim jelovnicima namirnice su date bez te\u017eine, ali je potrebno voditi ra\u010duna o sljede\u0107im referencama:<\/p>\n
\u00b7 1 porcija proteinskog proizvoda odgovara: 200 g mesa peradi i ribe, 125 g crvenog mesa, 2 jaja.<\/p>\n
Povr\u0107e: 400 g dnevno<\/p>\n
Vo\u0107e: 2 mala komada dnevno<\/p>\n
\u00b7 2-3 \u017elice ekstra djevi\u010danskog maslinovog ulja dnevno<\/p>\n
Tjedni jelovnik za prva \u010detiri tjedna<\/b><\/p>\n
Tijekom tog vremena Elena Soria preporu\u010duje izbjegavanje mlije\u010dnih proizvoda bilo kojeg podrijetla, \u017eivotinjskog mlijeka, bjelanjaka, \u017eitarica (osim 1 kri\u0161ke bezglutenskog kruha) te prethodno kuhanih i rafiniranih proizvoda. S druge strane, tjedno morate \u010detiri puta jesti plavu ribu, in\u0107une, sku\u0161e, sardine.<\/p>\n
doru\u010dak<\/b><\/p>\n
\u2013 Smoothie od povr\u0107a + 75 g serrano \u0161unke + 1 kri\u0161ka kruha bez glutena<\/p>\n
\u00b7 Od drugog tjedna nadalje shake mo\u017eete zamijeniti napitkom od badema<\/p>\n
\u00b7 U tre\u0107oj mo\u017eete varirati kobasice, \u0161unku, lungi\u0107, puretinu,<\/p>\n
\u00b7 U srijedu mo\u017eete uklju\u010diti jaje bez bjelanjka jedan dan, ako se ne jede u drugim obrocima<\/p>\n
Sredinom jutra<\/b><\/p>\n
1 vo\u0107ka + 4-5 oraha, lje\u0161njaka ili badema + 1 infuz.<\/p>\n
Hrana<\/b><\/p>\n
– Prvo jelo<\/b>: Povr\u0107e bilo koje vrste i mje\u0161avine, izbjegavaju\u0107i tempure i kreme s mlijekom ili vrhnjem. Mogu se kuhati, kuhati na pari, pirjati. Po\u017eeljno je da tijekom kuhanja ne prelazite temperaturu od 90\u00baC.<\/p>\n
– Druga plo\u010da<\/b>: Meso, riba ili \u017eumanjak<\/p>\n
Drugi tjedan mo\u017eete za\u010diniti s malo maslinovog ulja (\u017elica) i \u010de\u0161njakom, paprikom, raj\u010dicom, lukom\u2026<\/p>\n
Tre\u0107i mo\u017ee uklju\u010divati \u010da\u0161u vina, ako imamo doga\u0111aj<\/p>\n
U \u010detvrtom tjednu mo\u017eemo jesti lagano varivo, npr. kuhanu le\u0107u, meso s povr\u0107em.<\/p>\n
grickalice<\/b><\/p>\n
1 vo\u0107e + 4-5 ora\u0161astih plodova + 1 infuzija<\/p>\n
Ve\u010dere<\/b><\/p>\n
– Prvo jelo<\/b>: Povr\u0107e (juhe, pirei, smoothieji)<\/p>\n
– Druga plo\u010da<\/b>: Riba ili ptica.<\/p>\n
\u00b7 U drugom tjednu kremama mo\u017eete dodati \u017elicu ekstra djevi\u010danskog maslinovog ulja<\/p>\n
\u00b7 U tre\u0107em tjednu mo\u017eete po\u010deti koristiti konzerviranu ili konzerviranu ribu<\/p>\n
\u00b7 \u010cetvrti tjedan mo\u017eete popratiti drugim s ukrasom od kuhanog krumpira<\/p>\n
Uz ovaj jelovnik preporu\u010da se piti nekoliko infuzija dnevno, uglavnom zelenog \u010daja, te 2 litre vode dnevno, po mogu\u0107nosti s kri\u0161kama limuna.<\/p>\n
Ako se osje\u0107ate tjeskobno, mo\u017eete pribje\u0107i jedenju povr\u0107a tipa mrkve u prvom tjednu ili ora\u0161astih plodova od drugog do tre\u0107eg tjedna nadalje, uvijek u malim porcijama, jedna mrkva, 3 oraha, 5 lje\u0161njaka\u2026<\/p>\n
Tjedni jelovnik od petog tjedna nadalje<\/b><\/p>\n
Uzorak \u0107e biti isti, ali bit \u0107e uklju\u010dene druge namirnice<\/b><\/p>\n
doru\u010dak<\/b><\/p>\n
1 infuzija + 1 \u010da\u0161a ri\u017einog ili bademovog mlijeka + Serrano \u0161unka, pe\u010denica, York \u0161unka ili kajgana. Mo\u017eete zadr\u017eati po\u010detni doru\u010dak<\/p>\n
Prijepodne i me\u0111uobrok<\/b><\/p>\n
1 \u010daj od zelenog \u010daja + 1 mala vo\u0107ka + su\u0161eno vo\u0107e (3 do 5 su\u0161enih plodova ili ekvivalent u lje\u0161njacima ili bademima)<\/p>\n
Obroci i ve\u010dere<\/b><\/p>\n
400 g povr\u0107a dnevno + proteini raspore\u0111eni na sljede\u0107i na\u010din: 4 puta tjedno riba (po mogu\u0107nosti plava), 2 puta perad, 2 puta govedina, nemasni iberijski chorizo, 2 puta jaja i 4 puta mahunarke i \u017eitarice s tog podru\u010dja, npr. le\u0107a s ri\u017eom.<\/p>\n
Za ru\u010dak i ve\u010deru mo\u017eete popiti \u010da\u0161u mladog vina.<\/p>\n
Kao i prije bilo koje dijete, preporu\u010da se oti\u0107i na specijaliziranu lije\u010dni\u010dku konzultaciju kako bi vam lije\u010dnik mogao pomo\u0107i u mr\u0161avljenju na zdrav na\u010din. Nadalje, dodatak mikronutrijenata (vitamini i minerali, omega 3 iz ribe, itd.) je va\u017ean i mora biti vo\u0111en od strane lije\u010dnika tijekom navedenog treninga.<\/p>\n<\/p><\/div>","protected":false},"excerpt":{"rendered":"
Nakon bo\u017ei\u0107nih blagdana, vrijeme je da se dovedete u formu i izgubite vi\u0161ak kilograma nakupljenih tijekom blagdana. Nestali su roscones, nugati, pe\u010denja i gozbe, a mjesto su nam dali\u2026 <\/p>","protected":false},"author":10,"featured_media":1441,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1440","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-curiosidade","latest_post"],"yoast_head":"\n
Dieta purificante de 4 semanas para eliminar os quilos extras do Natal - Clomid<\/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:\/\/clomid.live\/hr\/dieta-purificante-de-4-semanas-para-eliminar-os-quilos-extras-do-natal\/1440\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dieta purificante de 4 semanas para eliminar os quilos extras do Natal - Clomid\" \/>\n<meta property=\"og:description\" content=\"Depois das f\u00e9rias de Natal, \u00e9 hora de entrar em forma e perder o peso extra ganho durante as f\u00e9rias. 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