{"id":771,"date":"2015-06-21T15:38:20","date_gmt":"2015-06-21T15:38:20","guid":{"rendered":"http:\/\/www.najbrzadijeta.com\/blog\/?p=771"},"modified":"2016-02-20T12:22:30","modified_gmt":"2016-02-20T12:22:30","slug":"rafinisani-secer-u-ishrani-kako-ga-smanjiti","status":"publish","type":"post","link":"https:\/\/najbrzadijeta.com\/blog\/rafinisani-secer-u-ishrani-kako-ga-smanjiti\/","title":{"rendered":"6 Na\u010dina Kako Da Smanjite Unos Rafinisanog \u0160e\u0107era u Ishrani"},"content":{"rendered":"

\"rafinisani Ledeni \u010daj! Sjajno osve\u017eenje za vru\u0107e letnje dane? Zar ne? Ali da li ste znali da samo jedna \u010da\u0161a ovog napitka sadr\u017ei \u010dak ~22 grama \u0161e\u0107era<\/a>, \u0161to je oko 6 kafenih ka\u0161ika \u010distog rafinisnog \u0161e\u0107era.<\/p>\n

Po navodima WebMD, American Heart Association preporu\u010duje slede\u0107e dnevne doze unosa \u0161e\u0107era:<\/p>\n

– Mla\u0111i fizi\u010di aktivni mu\u0161karci<\/strong>: do 18 kafenih ka\u0161ika (288 kalorija)<\/p>\n

– Stariji mu\u0161karci koji nemaju pove\u0107anu fizi\u010dku aktivnost<\/strong>: do 9 kafenih kafika (144 kalorija)<\/p>\n

– Fizi\u010dki aktivne \u017eene<\/strong>: do 5 kafenih kafika (80 kalorija)<\/p>\n

– Starije \u017eene koje nemaju pove\u0107anu fizi\u010dku aktivnost<\/strong>: do 3 kafene ka\u0161ike (48 kalorija) Dakle 1-3 \u010da\u0161e ledenog \u010daja i ve\u0107 ste prema\u0161ili preporu\u010dene dnevne doze \u0161e\u0107era. Zapravo, mnogo namirnica koje konzumiramo svakodnevno su prepune rafinisanog \u0161e\u0107era.<\/p>\n

Pa \u0161ta, to je samo \u0161e\u0107er…ako niste znali, pove\u0107an unos rafinisanog \u0161e\u0107era mo\u017ee da bude veoma \u0161tetan po organizam, a u nekim slu\u010dajevima i koban.<\/p>\n

Na blogu Harvard Univerziteta namenjenom za zdravlje (The Harvard University Health Blog) spomenuto je istra\u017eivanje koje je trajalo \u010dak 15 godina<\/a>, u kojem se analizirao uticaj unosa \u0161e\u0107era na nastanak sr\u010danih oboljenja.<\/p>\n

Osobe koje su unosile 25% ili vi\u0161e kalorija iz \u0161e\u0107era su imale 2 puta ve\u0107e \u0161anse da obole od neke vrste sr\u010danog oboljenja, u pore\u0111enju sa osobama koje su unosili 10% kalorija iz \u0161e\u0107era. Nezavisno od pola, starosti, fizi\u010dke aktivnosti i telesne te\u017eine. Veoma zastra\u0161uju\u0107e!<\/p>\n

Ali za\u0161to onda gotovo svi popularni i ukusni proizvodi sadr\u017ee velike koli\u010dine \u0161e\u0107era?<\/p>\n

Zato \u0161to kao i cigare, \u0161e\u0107er mo\u017ee da razvije zavisnost. A zavisnost prema proizvodu zna\u010di ve\u0107a prodaja.<\/p>\n

Da li ste se nekada zapitali za\u0161to najve\u0107i svetski brendovi uglavnom nisu iz sfere zdrave ishrane?<\/p>\n

U \u010dlanku Huffington posta navedeno je istra\u017eivanje gde 94% mi\u0161eva<\/a> se pre odlu\u010divalo za konzumiranje \u0161e\u0107era u odnosu na kokain. Dakle mi\u0161evi su ve\u0107 bili zavisni od kokaina, me\u0111utim ako bi birali jedno izme\u0111u ta dva preferirali bi \u0161e\u0107er.<\/p>\n

Dakle kako smanjiti rafinisani \u0161e\u0107er u svakodnevnoj ishrani? Ovo su 6 efikasnih na\u010dina…<\/p>\n

1. Nemojte da vas etikete prevare<\/strong><\/h2>\n

\"citajte Nije sve ozna\u010deno kao \u0161e\u0107er. Postoji mnogo sastojaka koje imaju druga\u010dije nazive a u su\u0161tini su \u0161e\u0107eri. Tako da ako prilikom odabira namirnica mislite da ste uradili dobru stvar ako ste samo odbacili proizvode koje imaju najve\u0107i sadr\u017eaj pod redovima \u201eUgljenih hidrati\u201c ili \u201e\u0160e\u0107eri\u201c, pogledajte jo\u0161 jednom.<\/p>\n

\u0160e\u0107er je kao nind\u017ea. Dobro se krije i uvek pod druga\u010dijim imenima. Pogledajte ovu listu<\/a> (na engleskom jeziku) koja sadr\u017ei razne nazive na etiketama koje u osna\u010davaju istu stvar, \u0161e\u0107ere. Ovo su neki trikovi kako da otkrijete \u0161e\u0107ere na etiketi proizvoda: \"sirup\" Sirupi: ovo je o\u010digledno, me\u0111utim neki od naziva koji se koriste su roga\u010d sirup, integralni pirina\u010d sirup, kukuruzni sirup, visoko fruktozni kukuruzni sirup, zlatni sirup \"seceri\" Re\u010d koja sadr\u017ei \u201eoza\u201c: obratite pa\u017enju na sastojke kao \u0161to su fruktoza, galaktoza, glukoza, maltoza. \"slad Ekstrakt slada se ne nalazi samou pivu. Mo\u017ee biti u obliku praha ili kao te\u010dni zasla\u0111iva\u010d i \u010desto se koristi u mnogim svakodnevnim proizvodima. Postoje jo\u0161 nekoliko naziva po dkojima se \u0161e\u0107eri kriju, me\u0111utim ovo su neki od naj\u010de\u0161\u0107ih.<\/p>\n

2. \u017dvaka\u0107e gume<\/strong><\/h2>\n

\"zvakace \u017dvake mogu da smanje \u017eelju za grickalicama. Po navodima Federation of American Societies for Experimental Biology, osobe koje su \u017evakale \u017evaku 3 puta po sat vremena tokom popodneva su unosile manje slatkih grickalica<\/a> u odnosu na osobe koje uop\u0161te nisu koristile \u017evaku. Dr. Paula J Geiselman je sprovela ovu studiju na 115 mu\u0161karaca i \u017eena u starosti od 18-54 godina. Uglavnom rezultati ispitivanja su da osobe koje su redovno konzumirale \u017evaka\u0107e gume su prijavile manju potrebu za slatkim grickalicama kao i pove\u0107an nivo energije.<\/p>\n

3. Pove\u0107ajte unos proteina<\/strong><\/h2>\n

\"proteini Obarite pa\u017enju koliko proteina unosite tokom dana. Verovatno ste primetili da kada jedete sa nekim, uglavnom pojedete sli\u010dne koli\u010dine hrane, svako je druga\u010diji i svako ima druga\u010diji makronutijentski profil<\/a> i kalorijske potrebe.<\/p>\n

Ono \u0161to \u017eelim da ka\u017eem je da ne zadovoljimo svaki put sve potrebe za makronutrijentima tokom redovnog obroka.<\/p>\n

Nedostatak odre\u0111enih makronutrijenata se manifestuje u ose\u0107aju gladi, a to je momenat kada posegnemo za slatki\u0161ima i grickalicama. Ali to nije re\u0161enje, poku\u0161ajte da smanjite unos kalorija iz ugljenih hidrata i pove\u0107ate unos kalorija iz proteina.<\/p>\n

U istra\u017eivanju<\/a> objavljenom od strane Nutrition & Metabolism, Dr. Marz C Gannon prou\u010davala je metaboli\u010dke efekte obroka sa pove\u0107anom koli\u010dinom proteina u odnosu na obi\u010dne obroke.<\/p>\n

Otkriveno je da visoko proteinski obroci smanjuju glukozu u krvi kod osoba sa dijabetesom i pobolj\u0161ava kontrolu glukoze. Postoji nekoliko istra\u017eivanja na temu proteina i uticaja na glukozu u organizmu, ovo je samo jedan primer.<\/p>\n

Zaklju\u010dak nije da sada apsolutno svaki obrok bude prepun proteina ve\u0107 da obratite pa\u017enju na to koliko zapravo proteina unosite tokom dana. Ukoliko primetite da je to veoma mali nivo, onda poku\u0161jte da nadoknadite sa suplementima proteina.<\/p>\n

4. Pove\u0107ajte unos vo\u0107a<\/strong><\/h2>\n

\"jabuke Jedna jabuka na dan tera doktora van!<\/p>\n

Vo\u0107e je sve\u017ee, slatko i lako za poneti. Ali zar vo\u0107e nije bogato \u0161e\u0107erima?\u00a0Istina, me\u0111utim to je samo deo pri\u010de.<\/p>\n

Hufington post je intervjuisao nau\u010dnika za hranu Joy Dubost R.D., i ona je navela da organizam druga\u010dije reaguje na rafinisani \u0161e\u0107er i \u0161e\u0107er iz vo\u0107a.<\/p>\n

\u0160e\u0107er u vo\u0107u je fruktoza<\/a>, i razgra\u0111uje se u jetri a ne u stomaku. Saharoza se delom sastoji od fruktoze (50%), ali delom i od glukoze (50%). Glukozni deo se razgradjuje u stomaku \u0161to zahteva lu\u010denje inzulina iz pankreasa.<\/p>\n

To zna\u010di da \u0161e\u0107er koji se nalazi u vo\u0107u ne prouzrokuje velike inzulinske reakcije kao \u0161to to prouzrokuje rafinisani \u0161e\u0107er i saharoza.<\/p>\n

Inzulinske oscilacije mogu biti spre\u010dene konzumiranjem vo\u0107a jer sadr\u017ee mnogo vlakana i sporije se vare. Ovo daje vi\u0161e vremena organizmu da efikasnije metabolizuje kalorije i \u0161e\u0107er.<\/p>\n

Vo\u0107e je dar prirode koje sadr\u017ei sve neophodne nutrijente u optimalnim koli\u010dinama.\u00a0Zamenite kola\u010de i konditorske proizvode sa vo\u0107em!<\/p>\n

5. Reguli\u0161ite \u0161e\u0107er sa redovnim ve\u017ebanjem<\/strong><\/h2>\n

\"teretana Prevelike koli\u010dine \u0161e\u0107era mogu da prouzrokuju inzulinsku rezistenciju<\/a>. Tada organizam i dalje proizvodi inzulin, me\u0111utim \u0107elije u organizmu postaju rezistentne (otporne) na inzulin i nisu u stanju da ga koriste efikasno, \u0161to dovodi do pove\u0107anog nivoa \u0161e\u0107era u krvi.<\/p>\n

Kada unesete \u0161e\u0107er, hormon inzulin \u201eizbacuje\u201c \u0161e\u0107er iz krvotoka u \u0107elije mi\u0161i\u0107a i jetre, a vi\u0161ak u salo.\u00a0Kada imate inzulinsku rezistenciju, va\u0161e \u0107elije ne prepoznaju inzulin, \u0161to tako\u0111e dovodi do jo\u0161 ve\u0107e proizvodnje inzulina od strane jetre.<\/p>\n

Rezistencija na inzulin je uglavnom jedan od prvih znakova da postoji pove\u0107ana opasnost od nastanka dijabetesa tipa 2.<\/p>\n

Dobra strana je da ve\u017ebanjem pove\u0107avamo osetljivost na inzulin, \u0161to zna\u010di da ako redovno ve\u017ebamo telo \u0107e proizvesti manje inzulina.<\/p>\n

Postoji mnogo istra\u017eivanja koja povezuju uticaj pove\u0107ane fizi\u010dke aktivnosti na metabolizmom \u0161e\u0107era, uklju\u010duju\u0107i neka istra\u017eivanja koja su vezana za uticaj ve\u017ebanja na glukozne transportere (pro\u010ditajte vi\u0161e ovde GLUT4<\/a>).<\/p>\n

Ovo su neki saveti za program treninga koji bi trebali redovno da primanjujete:<\/p>\n

– Primenjujte kardio ve\u017ebe 2-3 puta nedeljno sa intenzitetom od 55% do 85% od maksimalnog optere\u0107enja srca<\/p>\n

– Dijabeti\u010dari bi uvek trebali sa sobom da nose neki oblik glukoye koja se brzo absorbuje <\/p>\n

– Uvrstite trening snage sa slabim ili srednjim intenzitetom 2-3 puta nedeljno (12-20 ponavljanja sa 2-3 seta)<\/p>\n

6. Za\u010dini umesto\u00a0\u0161e\u0107era<\/strong><\/h2>\n

\"zacini\" Sada kada znate da prepoznate u kojim sve oblicima i pod kojim sve nazivima se krije \u0161e\u0107er u namirnicama, kako da naviknemo \u010dulo ukusa i organizam da smanji \u017eelju za \u0161e\u0107erom?<\/p>\n

Da li ikada stavljate muskantni ora\u0161\u010di\u0107, cimet ili vanilu u kafu?<\/p>\n

Za\u010dini daju ukus hrani, i to mnogo ja\u010di ukus nego zasla\u0111iva\u010di i \u0161e\u0107eri. Zato za\u010dini mogu biti sjajna alternativa i dodatak mnogim jelima pa \u010dak i napicima.<\/p>\n

Postoji mnogo za\u010dina u prodavnicama, ovo su neki sa kojima ne\u0107e pogre\u0161iti:<\/p>\n

– Cimet<\/strong> \u2013 ima sladak ukus. Poma\u017ee prilikom smanjenja gor\u010dine hrane i kafe, ali je tako\u0111e i sjajan uz vo\u0107e i povr\u0107e<\/p>\n

– Vanila<\/strong> \u2013 ima veoma jak i prijatan miris. Uglavnom se koristi u sladoledima. Vanilu tako\u0111e mo\u017eete da koristite i prilikom pravljenja kola\u010da, peciva i mle\u010dnih proizvoda kako bi dobili prirodnu slatku aromu i ukus.<\/p>\n

– Crvena paprika<\/strong> \u2013 uglavnom namirnice koje imaju sjajan ukus kada su za\u010dinjene \u0161e\u0107erima isto tako imaju sjajan ukus kada su za\u010dinjene za\u010dinima.<\/p>\n

– Karanfil\u010di\u0107i<\/strong> su slatki i aromati\u010dni. Sjajno idu uz pite, vo\u0107e, uz meso i luk.<\/p>\n

– Ora\u0161\u010di\u0107i<\/strong> su sladak za\u010din malo gor\u010deg ukusa…sjajno ide uz vru\u0107e napitke kao \u0161to je kafa, \u010daj i sok od jabuke. Ali isto tako sjajno se sla\u017ee sa pecivima ili \u010dak supama i \u010dorbama.<\/p>\n

Na tebe je red!<\/strong><\/h2>\n

Nadam se da ste nau\u010dili nekoliko korisnih saveta kako izbe\u0107i ili makar smanjiti \u0161e\u0107er u svakodnevnoj ishrani.<\/p>\n

Regulisanje unosa i nivoa \u0161e\u0107era je sastavni deo izbalansiranog\u017eivotnog stila. Dru\u0161tvo i marketing kampanje nam name\u0107u namirnice poznatih brendova koje su pune rafinisanog \u0161e\u0107era.<\/p>\n

Na nama je da se borimo protiv iluzije da je dovoljno samo jesti. Potrebno je edukovati \u0161ta ta\u010dno jedemo i kakav dugoro\u010dni efekat ima na na\u0161 organizam.<\/p>\n

Hajde da sumiramo sve navedeno:<\/strong><\/p>\n

    \n
  1. Po\u010dnite tako \u0161to \u0107ete ustanoviti koliko zapravo \u0161e\u0107era unosite tokom dana \u2013 uvek \u010ditajte \u0161ta pi\u0161e na etiketama proizvoda, dobro razmislite kako se hranite, i obratite pa\u017enju na to pod kojim nazivima se sve \u0161e\u0107er krije.<\/li>\n
  2. Da li volite vo\u0107e? Ako volite, da li ga jedete dovoljno? Vo\u0107ke su uglavnom dovoljno slatke same po sebi tako da mo\u017eda samo ovaj savet \u0107e drasti\u010dno da smanji unos rafinisanog \u0161e\u0107era.<\/li>\n
  3. Da li imate izbalansirane obroke sa dovoljnom koli\u010dinom proteina ili da li vam se obroci uglavnom sastoje od ugljenih hidrata? Poku\u0161ajte da zamenite slatki\u0161e i grickalice sa proteinskim suplementima.<\/li>\n
  4. Da li volite za\u010dinjenu hranu? Pustite ma\u0161ti na volju, probajte nove za\u010dine i saznajte koji za\u010dini \u0107e vam prijati kao alternativa \u0161e\u0107eru.<\/li>\n
  5. \u017dva\u0107ite \u017evake \u010de\u0161\u0107e i trenirajte revodno<\/li>\n<\/ol>\n

    Da li vi imate neki kreativan na\u010din kako da smanjite unos rafinisanog \u0161e\u0107era? Napi\u0161ite dole u komentarima.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    Ledeni \u010daj! Sjajno osve\u017eenje za vru\u0107e letnje dane? Zar ne? Ali da li ste znali da samo jedna \u010da\u0161a ovog napitka sadr\u017ei \u010dak ~22 grama \u0161e\u0107era, \u0161to je oko 6 kafenih ka\u0161ika \u010distog rafinisnog \u0161e\u0107era. Po navodima WebMD, American Heart Association preporu\u010duje slede\u0107e dnevne doze unosa \u0161e\u0107era: – Mla\u0111i fizi\u010di aktivni mu\u0161karci: do 18 kafenih […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7,1,3],"tags":[],"class_list":["post-771","post","type-post","status-publish","format-standard","hentry","category-metabolizam","category-mrsavljenje","category-zdrava-ishrana"],"yoast_head":"\n6 Na\u010dina Kako Da Smanjite Unos Rafinisanog \u0160e\u0107era u Ishrani<\/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:\/\/najbrzadijeta.com\/blog\/rafinisani-secer-u-ishrani-kako-ga-smanjiti\/\" \/>\n<meta property=\"og:locale\" content=\"sr_RS\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Na\u010dina Kako Da Smanjite Unos Rafinisanog \u0160e\u0107era u Ishrani\" \/>\n<meta property=\"og:description\" content=\"Ledeni \u010daj! Sjajno osve\u017eenje za vru\u0107e letnje dane? Zar ne? Ali da li ste znali da samo jedna \u010da\u0161a ovog napitka sadr\u017ei \u010dak ~22 grama \u0161e\u0107era, \u0161to je oko 6 kafenih ka\u0161ika \u010distog rafinisnog \u0161e\u0107era. 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