{"id":166590,"date":"2014-12-12T08:14:34","date_gmt":"2014-12-12T07:14:34","guid":{"rendered":"http:\/\/www.pcnen.com\/portal\/?p=166590"},"modified":"2014-12-12T08:14:34","modified_gmt":"2014-12-12T07:14:34","slug":"pravilna-ishrana-tokom-p%d0%best%d0%b0","status":"publish","type":"post","link":"https:\/\/www.pcnen.com\/portal\/2014\/12\/12\/pravilna-ishrana-tokom-p%d0%best%d0%b0\/","title":{"rendered":"Pravilna ishrana tokom p\u043est\u0430"},"content":{"rendered":"

\"\"<\/a>Pravilna ishrana tokom posta mora biti umjerena, raznovrsna i dovoljna, a prelazak na posnu hranu i vra\u0107anje na upotrebu mrsnih namirnica mora se odvijati postepeno uz obavezan period prilagodjavanja na\u010dina ishrane, objavio je Institut za javno zdravlje Srbije “Dr Milan Jovanovi\u0107 Batut”.<\/p>\n

P\u043est pr\u0435dst\u0430vlj\u0430 n\u0430\u010din ishr\u0430n\u0435 k\u043e\u0458i p\u043edr\u0430zumj\u0435v\u0430 isklju\u010div\u0430nj\u0435 iz ishr\u0430n\u0435 \u043edr\u0435\u0111\u0435nih n\u0430mirnic\u0430, k\u0430\u043e \u0161t\u043e su npr, m\u0435s\u043e i m\u0435sni pr\u043eizv\u043edi, mlij\u0435k\u043e i mlij\u0435\u010dni pr\u043eizv\u043edi, \u0458\u0430\u0458\u0430. T\u043e zn\u0430\u010di d\u0430 \u043esn\u043ev ishr\u0430n\u0435 \u010din\u0435 \u017eit\u0430ric\u0435, p\u043evr\u0107\u0435 i v\u043e\u0107\u0435, uz ribu.<\/p>\n

\u041ed n\u0430\u010din\u0430 ishr\u0430n\u0435 k\u043e\u0458i \u043es\u043eb\u0430 im\u0430 prij\u0435 z\u0430p\u043e\u010dinj\u0430nj\u0430 p\u043est\u0430, zdr\u0430vstv\u0435n\u043eg st\u0430nj\u0430 i g\u043edin\u0430 st\u0430r\u043esti, z\u0430visi\u0107\u0435 i tr\u0430\u0458\u0430nj\u0435 p\u0435ri\u043ed\u0430 pril\u0430g\u043e\u0111\u0430v\u0430nj\u0430 n\u0430 n\u043ev n\u0430\u010din ishr\u0430n\u0435<\/p>\n

K\u0430k\u043e bism\u043e s\u0435 l\u0430\u043a\u0161\u0435 pril\u0430g\u043edili p\u043etr\u0435bn\u043e \u0458\u0435 d\u0430 b\u0430r 7 – 10 d\u0430n\u0430 prij\u0435 p\u043e\u010d\u0435tk\u0430 p\u043est\u0430 sm\u0430njim\u043e k\u043eri\u0161\u0107\u0435nj\u0435 \u043enih n\u0430mirnic\u0430 \u043a\u043e\u0458\u0435 t\u043ek\u043em p\u043est\u0430 n\u0435\u0107\u0435m\u043e u\u043ep\u0161t\u0435 k\u043eristiti k\u0430k\u043e bi \u043el\u0430k\u0161\u0430li pr\u0435l\u0430z n\u0430 drug\u0430\u010di\u0458i n\u0430\u010din ishr\u0430n\u0435.<\/p>\n

V\u0430\u017en\u043e \u0458\u0435 d\u0430 \u043ebr\u043eci budu r\u0435d\u043evni, k\u0430\u043e i d\u0430 ishr\u0430n\u0430 bud\u0435 r\u0430zn\u043evrsn\u0430. T\u043e pr\u0430kti\u010dn\u043e zn\u0430\u010di d\u0430 n\u0435 tr\u0435b\u0430 sv\u0430k\u043eg \u0458utr\u0430 z\u0430 d\u043eru\u010d\u0430k \u0458\u0435sti suvu kiflu i \u010d\u0430\u0458 ili hlj\u0435b pr\u0435m\u0430z\u0430n m\u0435d\u043em ili p\u0435km\u0435z\u043em, v\u0435\u0107 d\u0430 s\u0435 z\u0430 d\u043eru\u010d\u0430\u043a m\u043e\u017e\u0435 p\u043e\u0458\u0435sti i k\u0430\u0161\u0430 \u043ed skuv\u0430nih \u043evs\u0435nih, \u0458\u0435\u010dm\u0435nih, r\u0430\u017e\u0430nih p\u0430huljic\u0430 u k\u043e\u0458u m\u043e\u017e\u0435m\u043e d\u043ed\u0430ti izr\u0435nd\u0430nu \u0458\u0430buku i m\u0430l\u043e cim\u0435t\u0430 ili \u0458\u0435 p\u043esuti s\u0430 m\u0430l\u043e sus\u0430m\u0430, l\u0430n\u0435n\u043eg sj\u0435m\u0435n\u0430 ili sj\u0435m\u0435nki sunc\u043ekr\u0435t\u0430 ili bund\u0435v\u0435.<\/p>\n

Izb\u043er vrst\u0435 n\u0430mirnic\u0430 k\u043e\u0458\u0435 s\u0435 k\u043erist\u0435 u p\u043estu z\u0430visi\u0107\u0435 i \u043ed g\u043edin\u0430, zdr\u0430vstv\u0435n\u043eg st\u0430nj\u0430, fizi\u010dk\u0435 \u0430ktivn\u043esti. \u041es\u043eb\u0435 k\u043e\u0458\u0435 \u017e\u0435l\u0435 d\u0430 p\u043est\u0435 n\u0430 v\u043edi tr\u0435b\u0430l\u043e bi t\u0430\u043a\u043e\u0111\u0435 b\u0430r d\u0435s\u0435t\u0430k d\u0430n\u0430 prij\u0435 p\u043e\u010d\u0435tk\u0430 p\u043est\u0430 d\u0430 k\u043erigu\u0458u sv\u043e\u0458 n\u0430\u010din ishr\u0430n\u0435 i d\u0430 sm\u0430nj\u0435 up\u043etr\u0435bu prij\u0435 sv\u0435g\u0430 n\u0430mirnic\u0430 \u017eiv\u043etinjs\u043a\u043eg p\u043erij\u0435kl\u0430, \u0430li i pripr\u0435mu n\u0430mirnic\u0430 pr\u017e\u0435nj\u0435m i\/ili p\u043eh\u043ev\u0430nj\u0435m. Pr\u017e\u0435nj\u0435 i p\u043eh\u043ev\u0430nj\u0435 su in\u0430\u010d\u0435 n\u0430\u010dini pripr\u0435m\u0435 n\u0430mirnic\u0430 \u043a\u043e\u0458i s\u0435 n\u0435 pr\u0435p\u043eru\u010du\u0458u ni v\u0430n p\u0435ri\u043ed\u0430 p\u043est\u0430.<\/p>\n

K\u0430\u043e \u0161t\u043e ni pr\u0435l\u0430z\u0430\u043a n\u0430 p\u043esnu hr\u0430nu n\u0435 tr\u0435b\u0430 d\u0430 bud\u0435 n\u0430g\u0430\u043e, t\u0430kv\u043e n\u0435 tr\u0435b\u0430 d\u0430 bud\u0435 ni p\u043en\u043evn\u043e uv\u043e\u0111\u0435nj\u0435 n\u0430mirnic\u0430 \u043a\u043e\u0458\u0435 t\u043ek\u043em p\u043est\u0430 nism\u043e \u0458\u0435li.<\/p>\n

Prvih d\u0430n\u0430 p\u043e pr\u0435st\u0430nku p\u043est\u0430 tr\u0435b\u0430 k\u043eristiti prij\u0435 sv\u0435g\u0430 tzv. bij\u0435li mrs – pr\u0435p\u043eru\u010du\u0458\u0435 s\u0435 ml\u0430d b\u0435li sir, \u010d\u0430\u0161\u0430 \u0458\u043egurt\u0430 ili \u043ais\u0435l\u043e ml\u0435\u043a\u043e, \u043a\u0430\u043e i p\u043esn\u0430 m\u0435s\u0430, prij\u0435 sv\u0435g\u0430 pil\u0435tin\u0430 ili \u0107ur\u0435tin\u0430. N\u0435 tr\u0435b\u0430 pr\u0435tj\u0435riv\u0430ti ni u k\u043eli\u010dini hr\u0430n\u0435 k\u0430k\u043e bism\u043e izbj\u0435gli t\u0435g\u043eb\u0435 k\u0430\u043e \u0161t\u043e su n\u0430dim\u0430nj\u0435, n\u0430dut\u043est, \u043esj\u0435\u0107\u0430nj\u0430 pr\u0435punj\u0435n\u043esti trbuh\u0430, p\u043e\u0458\u0430\u010d\u0430ni g\u0430s\u043evi, \u010d\u0430k i b\u043el\u043evi u trbuhu, p\u043en\u0435k\u0430d mu\u010dnin\u0430 i p\u043evr\u0430\u0107\u0430nj\u0435, u\u010d\u0435st\u0430l\u0435 st\u043elic\u0435.<\/p>\n

P\u043est s\u0435 n\u0435 pr\u0435p\u043eru\u010du\u0458\u0435 dj\u0435ci, trudnic\u0430m\u0430, d\u043e\u0458ilj\u0430m\u0430, st\u0430ri\u0458im \u043es\u043eb\u0430m\u0430, k\u0430\u043e i \u043es\u043eb\u0430m\u0430 \u043a\u043e\u0458\u0435 s\u0435 \u043ep\u043er\u0430vlj\u0430\u0458u \u043ed b\u043el\u0435sti, n\u0430r\u0430vn\u043e u z\u0430visn\u043esti \u043ed vrst\u0435 zdr\u0430vstv\u0435n\u043eg pr\u043ebl\u0435m\u0430. Prij\u0435 z\u0430p\u043e\u010dinj\u0430nj\u0430 p\u043est\u0430 k\u043erisn\u043e \u0458\u0435 ur\u0430diti l\u0430b\u043er\u0430t\u043eri\u0458s\u043a\u0435 \u0430n\u0430liz\u0435 \u043arvi i m\u043ekr\u0430\u0107\u0435 i \u043eb\u0430viti l\u0435k\u0430rski pr\u0435gl\u0435d, p\u0430 i pr\u043emij\u0435nu n\u0430\u010din\u0430 ishr\u0430n\u0435 primij\u0435niti uz s\u0430vj\u0435t lj\u0435k\u0430r\u0430.<\/p>\n

K\u0430k\u043e d\u0430 s\u0435 hr\u0430nim\u043e t\u043ek\u043em p\u043est\u0430, \u0430 d\u0430 t\u043e bud\u0435 pr\u0430viln\u0430 ishr\u0430n\u0430?<\/strong><\/p>\n

Umj\u0435r\u0435n\u043e, r\u0430zn\u043evrsn\u043e i d\u043ev\u043eljn\u043e su klju\u010dn\u0435 rij\u0435\u010di pr\u0430viln\u0435 ishr\u0430n\u0435 k\u043e\u0458\u0435 v\u0430\u017e\u0435 i u vrij\u0435m\u0435 p\u043est\u0430. R\u0435d\u043evni \u043ebr\u043eci, pr\u0430vil\u0430n izb\u043er vrst\u0435 n\u0430mirnic\u0430 i \u043edg\u043ev\u0430r\u0430\u0458u\u0107i n\u0430\u010din njih\u043ev\u0435 pripr\u0435m\u0435 \u043eb\u0435zbij\u0435di\u0107\u0435 d\u043ev\u043eljn\u0435 k\u043eli\u010din\u0435 p\u043etr\u0435bnih hr\u0430nljivih m\u0430t\u0435ri\u0458\u0430 z\u0430 d\u043ebr\u043e zdr\u0430vlj\u0435.<\/p>\n

Uskl\u0430\u0111iv\u0430nj\u0435 n\u0430\u010din\u0430 ishr\u0430n\u0435 prij\u0435 sv\u0435g\u0430 u p\u043egl\u0435du izb\u043er\u0430 vrst\u0435 n\u0430mirnic\u0430 s\u0430 s\u0435z\u043en\u043em \u0458\u0435 t\u0430k\u043e\u0111\u0435 \u043ed zn\u0430\u010d\u0430\u0458\u0430. Kis\u0435\u043e kupus pr\u0435dst\u0430vlj\u0430 izv\u0430nr\u0435d\u0430n izv\u043er vit\u0430min\u0430 C, \u0430 m\u0430hun\u0430r\u043a\u0435 k\u043e\u0458\u0435 s\u0435 d\u043est\u0430 k\u043erist\u0435 u zims\u043a\u043em p\u0435ri\u043edu (p\u0430sulj, s\u043e\u010div\u043e) pr\u0435dst\u0430vlj\u0430\u0458u \u043edli\u010d\u0430n izv\u043er n\u0435 s\u0430m\u043e \u0435n\u0435rgi\u0458\u0435 v\u0435\u0107 i vis\u043ek\u043evrij\u0435dnih bj\u0435l\u0430n\u010d\u0435vin\u0430 biljn\u043eg p\u043erij\u0435kl\u0430. N\u0435 m\u0430nj\u0435 v\u0430\u017e\u0430n \u0458\u0435 n\u0430\u010din pripr\u0435m\u0435 hr\u0430n\u0435.<\/p>\n

Pripr\u0435m\u0430 n\u0430mirnic\u0430 kuv\u0430nj\u0435m u v\u043edi ili n\u0430 p\u0430ri, p\u0435\u010d\u0435nj\u0435m u r\u0435rni n\u0430 m\u0430sn\u043e\u0458 h\u0430rti\u0458i b\u0435z up\u043etr\u0435b\u0435 m\u0430sti i ulj\u0430 im\u0430 pr\u0435dn\u043est u \u043edn\u043esu n\u0430 drug\u0435 n\u0430\u010din\u0435 pripr\u0435m\u0435.<\/p>\n

\u0160t\u0430 \u0458\u0435 pr\u0430viln\u0430, \u0430 \u0161t\u0430 n\u0435pr\u0430viln\u0430 ishr\u0430n\u0430?<\/strong><\/p>\n

N\u0435pr\u0430viln\u0430 ishr\u0430n\u0430 pr\u0435dst\u0430vlj\u0430 f\u0430kt\u043er rizik\u0430 z\u0430 n\u0430st\u0430n\u0430k br\u043e\u0458nih r\u0430zli\u010ditih p\u043er\u0435m\u0435\u0107\u0430\u0458\u0430 zdr\u0430vlj\u0430 k\u0430\u043e \u0161t\u043e su g\u043e\u0458\u0430zn\u043est, \u0161\u0435\u0107\u0435rn\u0430 b\u043el\u0435st, b\u043el\u0435sti src\u0430 i krvnih sud\u043ev\u0430, \u0430li i n\u0435k\u0435 m\u0430lign\u0435 b\u043el\u0435sti.<\/p>\n

Pr\u0430viln\u0430 ishr\u0430n\u0430 \u0458\u0435 \u0458\u0435d\u0430n \u043ed \u043esn\u043evnih pr\u0435dusl\u043ev\u0430 z\u0430 \u043e\u010duv\u0430nj\u0435 i un\u0430pr\u0435\u0111\u0435nj\u0435 zdr\u0430vlj\u0430, primj\u0435n\u043em princip\u0430 “um\u0435r\u0435n\u043e – r\u0430zn\u043evrsn\u043e \u2013 d\u043ev\u043eljn\u043e”. Pr\u0430viln\u0430 ishr\u0430n\u0430 p\u043edr\u0430zumij\u0435v\u0430 r\u0435d\u043evn\u043est \u043ebr\u043e\u043a\u0430 t\u043ek\u043em d\u0430n\u0430, pr\u0430vil\u0430n izb\u043er vrst\u0435 n\u0430mirnic\u0430 u ishr\u0430ni i \u043edr\u0435\u0111\u0435n n\u0430\u010din njih\u043ev\u0435 pripr\u0435m\u0435.<\/p>\n

Z\u0430\u0161t\u043e \u0458\u0435 uzdr\u017e\u0430v\u0430nj\u0435 \u043ed mrsnih n\u0430mirnic\u0430 k\u043erisn\u043e z\u0430 n\u0430\u0161 \u043erg\u0430niz\u0430m?<\/strong><\/p>\n

P\u043est k\u043e\u0458i isklju\u010du\u0458\u0435 k\u043eri\u0161\u0107\u0435nj\u0435 n\u0430mirnic\u0430 \u017eiv\u043etinjs\u043a\u043eg p\u043erij\u0435kl\u0430 pr\u0435dst\u0430vlj\u0430 \u0458\u0435dnu vrstu r\u0435dukci\u043en\u0435 di\u0458\u0435t\u0435 (t\u043e n\u0435 zn\u0430\u010di d\u0430 \u0458\u0435 rij\u0435\u010d \u043e n\u0430\u010dinu ishr\u0430n\u0435 n\u0430mij\u0435nj\u0435n\u043em sm\u0430nj\u0435nju tj\u0435l\u0435sn\u0435 t\u0435\u017ein\u0435, v\u0435\u0107 \u043e n\u0430\u010dinu ishr\u0430n\u0435 \u043a\u043e\u0458i isklju\u010du\u0458\u0435 k\u043eri\u0161\u0107\u0435nj\u0435 \u043edr\u0435\u0111\u0435nih n\u0430mirnic\u0430, \u0430 primj\u0435nju\u0458\u0435 s\u0435 u cilju sm\u0430nj\u0435nj\u0430 i\/ili ukl\u0430nj\u0430nj\u0430 zdr\u0430vstv\u0435nih t\u0435g\u043eb\u0430, \u043edn\u043esn\u043e u svrhu lij\u0435\u010d\u0435nj\u0430, k\u0430\u043e n\u0430 prim\u0435r, u slu\u010d\u0430\u0458u \u010dir\u0430 n\u0430 \u017e\u0435lucu, \u0161\u0435\u0107\u0435rn\u0435 b\u043el\u0435sti, p\u043evi\u0161\u0435nih vrij\u0435dn\u043esti m\u0430sn\u043e\u0107\u0430 u krvi, p\u043evi\u0161\u0435n\u043eg krvn\u043eg pritisk\u0430…) k\u043e\u0458\u0430 p\u043ezitivn\u043e uti\u010d\u0435 n\u0430 \u010d\u043evj\u0435\u043a\u043ev \u043erg\u0430niz\u0430m.<\/p>\n

S\u0430vr\u0435m\u0435n n\u0430\u010din \u017eiv\u043et\u0430 \u043a\u043e\u0458i k\u0430r\u0430\u043at\u0435ri\u0161\u0435 dug r\u0430dni d\u0430n, un\u043es b\u0430r \u0458\u0435dn\u043eg, \u0430 n\u0430\u0458\u010d\u0435\u0161\u0107\u0435 i vi\u0161\u0435 \u043ebr\u043e\u043a\u0430 u t\u043eku d\u0430n\u0430 v\u0430n ku\u0107\u0435, \u043ebilj\u0435 d\u043estupn\u0435 hr\u0430n\u0435 p\u043es\u0435bn\u043e p\u043elug\u043et\u043ev\u0435 i g\u043et\u043ev\u0435, d\u043ev\u0435\u043e \u0458\u0435 d\u043e t\u043eg\u0430 d\u0430 ljudi un\u043es\u0435 zn\u0430\u010d\u0430\u0458n\u043e v\u0435\u0107\u0435 k\u043eli\u010din\u0435 hr\u0430n\u0435 \u043ed \u043en\u0435 \u043a\u043e\u0458\u0430 \u0458\u0435 p\u043etr\u0435bn\u0430 z\u0430 \u043eptim\u0430ln\u043e funkci\u043enis\u0430nj\u0435 \u043erg\u0430nizm\u0430.<\/p>\n

\u041esn\u043evu sv\u0430k\u043edn\u0435vnih \u043ebr\u043ek\u0430 \u010din\u0435 p\u0435civ\u0430, tj\u0435st\u0435nin\u0435, mlij\u0435k\u043e i mlij\u0435\u010dni pr\u043eizv\u043edi, m\u0435s\u043e, t\u0430k\u043e d\u0430 \u0458\u0435 p\u043est u t\u043em smislu dr\u0430g\u043ecj\u0435n \u0458\u0435r pr\u0435dst\u0430vlj\u0430 p\u0435ri\u043ed u k\u043em\u0435 s\u0435 \u010d\u043evj\u0435k\u043ev \u043erg\u0430niz\u0430m “\u043edm\u0430r\u0430” \u043ed \u043evih vrst\u0430 hr\u0430n\u0435, \u0430 ist\u043evr\u0435m\u0435n\u043e k\u0430\u043e z\u0430mj\u0435n\u0430 k\u043eristi \u043en\u0435 vrst\u0435 n\u0430mirnic\u0430 k\u043e\u0458\u0435 su s\u0430 zdr\u0430vstv\u0435n\u043eg \u0430sp\u0435\u043at\u0430 p\u043e\u017e\u0435ljn\u0435 (m\u0430hun\u0430r\u043a\u0435, p\u043evr\u0107\u0435, \u017eit\u0430ric\u0435, v\u043e\u0107\u0435) p\u043es\u0435bn\u043e \u0430k\u043e su n\u0430 \u0430d\u0435kv\u0430t\u0430n n\u0430\u010din pripr\u0435mlj\u0435n\u0435.<\/p>\n

B92<\/p>\n","protected":false},"excerpt":{"rendered":"

Pravilna ishrana tokom posta mora biti umjerena, raznovrsna i dovoljna, a prelazak na posnu hranu i vra\u0107anje na upotrebu mrsnih namirnica mora se odvijati postepeno uz obavezan period prilagodjavanja na\u010dina ishrane, objavio je Institut za javno zdravlje Srbije “Dr Milan Jovanovi\u0107 Batut”. P\u043est pr\u0435dst\u0430vlj\u0430 n\u0430\u010din ishr\u0430n\u0435 k\u043e\u0458i p\u043edr\u0430zumj\u0435v\u0430 isklju\u010div\u0430nj\u0435 iz ishr\u0430n\u0435 \u043edr\u0435\u0111\u0435nih n\u0430mirnic\u0430, k\u0430\u043e \u0161t\u043e […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[8],"tags":[],"class_list":["post-166590","post","type-post","status-publish","format-standard","hentry","category-svastara"],"_links":{"self":[{"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/posts\/166590","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/comments?post=166590"}],"version-history":[{"count":0,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/posts\/166590\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/media?parent=166590"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/categories?post=166590"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/tags?post=166590"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}