Odr\u017eavanje mi\u0161i\u0107ne i ko\u0161tane mase kod \u017eene starije od 50 godina mo\u017ee biti izazovno zbog prirodnog pada nivoa estrogena.<\/p>\n
Dijeteti\u010darka Erin Palinski-Vejd obja\u0161njava da upravo taj pad ubrzava gubitak mi\u0161i\u0107a i gustine kostiju. Ipak, ishrana bogata proteinima mo\u017ee pomo\u0107i u o\u010duvanju snage i vitalnosti, naro\u010dito kada se kombinuje s redovnom fizi\u010dkom aktivno\u0161\u0107u, prenosi portal Index.hr.<\/p>\n
Prema preporukama nutricionista, ovo su namirnice koje bi \u017eene starije od 50 godina trebalo \u010de\u0161\u0107e da konzumiraju.<\/p>\n
Losos<\/strong><\/p><\/blockquote>\n
Masna riba poput lososa pru\u017ea visokokvalitetne proteine i omega-3 masne kiseline koje doprinose zdravlju srca.<\/p>\n
\u201eLosos obezbje\u0111uje visokokvalitetne proteine za o\u010duvanje mi\u0161i\u0107a, kao i omega-3 masne kiseline koje podr\u017eavaju zdravlje srca i mogu smanjiti upale\u201c, obja\u0161njava dijeteti\u010darka Ana Rajsdorf za EatingWell. Osim toga, bogat je vitaminom D, koji doprinosi \u010dvrsto\u0107i kostiju i smanjuje rizik od preloma.<\/p>\n
Gr\u010dki jogurt<\/strong><\/p><\/blockquote>\n
Gr\u010dki jogurt je odli\u010dan izvor proteina i kalcijuma, a sadr\u017ei i probiotike koji podr\u017eavaju zdravlje crijeva.<\/p>\n
\u201eTo je namirnica koja istovremeno ja\u010da i kosti i mi\u0161i\u0107e, ali i odr\u017eava ravnote\u017eu crijevne mikroflore\u201c, ka\u017ee Rajsdorf. Preporu\u010duje se izbor varijanti oboga\u0107enih vitaminom D, jer to poma\u017ee boljoj apsorpciji kalcijuma.<\/p>\n
So\u010divo<\/strong><\/p><\/blockquote>\n
So\u010divo je hranljivo i bogato biljnim proteinima, a lako se uklapa u razli\u010dita jela.<\/p>\n
\u201ePored proteina, so\u010divo sadr\u017ei i gvo\u017e\u0111e i vlakna koja poma\u017eu u odr\u017eavanju energije i stabilnog nivoa \u0161e\u0107era u krvi\u201c, obja\u0161njava dijeteti\u010darka i nutricionistkinja D\u017eejn Leveri\u010d. Ova namirnica doprinosi zdravoj probavi i poma\u017ee u odr\u017eavanju zdrave tjelesne te\u017eine.<\/p>\n
Piletina<\/strong><\/p><\/blockquote>\n
Piletina je klasi\u010dan izvor nemasnih proteina koji poma\u017ee u o\u010duvanju mi\u0161i\u0107ne mase. Palinski-Vejd isti\u010de da redovan unos piletine, uz fizi\u010dku aktivnost, mo\u017ee pomo\u0107i u spre\u010davanju gojenja povezanog s hormonskim promenama. Kombinacija nemasnog mesa i kretanja podr\u017eava zdrav metabolizam i ravnote\u017eu tjelesne mase.<\/p>\n
Svje\u017ei sir<\/strong><\/p><\/blockquote>\n
Svje\u017ei sir sadr\u017ei mnogo proteina, a malo kalorija i masti, \u0161to ga \u010dini idealnim izborom za \u017eene nakon pedesete.<\/p>\n
\u201eSvje\u017ei sir je koncentrisan izvor visokokvalitetnih proteina, ali s ni\u017eim ujdelom ugljenih hidrata, \u0161to ga \u010dini pogodnim i za osobe sa insulinskom rezistencijom\u201c, navodi dijeteti\u010darka Liza Endrjuz. Redovna konzumacija mo\u017ee pomo\u0107i u o\u010duvanju zdravlja srca i stabilnom nivou \u0161e\u0107era u krvi.<\/p>\n","protected":false},"excerpt":{"rendered":"
Masna riba poput lososa pru\u017ea visokokvalitetne proteine i omega-3 masne kiseline koje doprinose zdravlju srca<\/p>\n","protected":false},"author":1,"featured_media":423500,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_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-442188","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-svastara"],"_links":{"self":[{"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/posts\/442188","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=442188"}],"version-history":[{"count":1,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/posts\/442188\/revisions"}],"predecessor-version":[{"id":442191,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/posts\/442188\/revisions\/442191"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/media\/423500"}],"wp:attachment":[{"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/media?parent=442188"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/categories?post=442188"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/tags?post=442188"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}