Zdravý jídelníček

Napsal Denny (») ve čtvrtek 15. 3. 2012 v kategorii Zdravý životní styl, přečteno: 1981×
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Někdy si říkáte, že byste už konečně měly začít jíst zdravě. Nejen kvůli kráse a zdraví, ale také kvůli naší kondici, fyzické i psychické pohodě a chování... Myslím si, že tyto důvody stojí za to, abychom začali jíst zdravě. Zdraví máme jen jedno a měli bychom se snažit, aby naše strava byla nejen chutná, ale i zdravá. A abych vám to vylepšila, napíšu vám pár tipů, kterými byste se měli řídit. Zdravý jídelníček je dobrým sluhou, ale špatným pánem. Tak hodně štěstí! 

CO BY MĚL JÍDELNÍČEK OBSAHOVAT:

  • Dostatek vlákniny (ovoce, zelenina, celozrnné pečivo, cereálie)
  • Bílkoviny (kvalitní kuřecí, hovězí a rybí maso)
  • Čerstvou zeleninu a ovoce
  • 1-3 litry vody (NEZAPOMÍNEJTE DODRŽOVAT PITNÍ REŽIM!!)
  • Proteiny

JAK SESTAVIT ZDRAVÝ JÍDELNÍČEK:

U jídelníčku je velmi důležité dodržovat rozestupy max. 3 hodiny mezi každým jídlem. V případě, že nemáte po ruce dietní potravinu, tak si radši dejte "zakázanou" potravinu (v malém množství samozřejmě), je to lepší, než kdybyste hladověli. Nejlepší je, když nám jídelníček sestaví buď dietolog, nebo trenér, ke kterému chodíme cvičit. Jiný jídelníček je vhodný pro člověka, který potřebuje shodit jenom pár kilo a jiný pro velmi obézního člověka. Jídelníček je samozřejmě potřeba sestavovat s ohledem na náš aktuální zdravotní stav.

TIP NA ZDRAVÝ JÍDELNÍČEK:

7 hod: snídaně - cereálie s mlékem nebo celozrnné pečivo s nízkotučným sýrem.

10 hod: svačinka - 1 ks ovoce (jablko, pomeranč, kiwi) a müsli tyčinka.

13 hod: oběd - kuřecí, rybí nebo hovězí maso (vařené, dušené nebo grilované bez tuku), příloha (vařené brambory, rýže) a zelenina v neomezeném množství.

16 hod: svačinka - Cottage se zeleninou nebo bílý jogurt.

18 hod: večeře - Kuřecí šunka s celozrnným pečivem. Nebo nízkotučný sýr s celozrnným pečivem a zelenina. Podle toho v kolik jdete spát, můžete si dát i druhou večeři, která by však měla být opravdu velmi malá (bílý jogurt, zelenina).

Hodnocení:     nejlepší   1 2 3 4 5   odpad
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