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Novice

Kaj jesti, če želite oblikovati svoje telo!

28 marca, 2022

Katera hrana se najbolj priporoča po vadbi, da boste lahko sledili svojim shujševalnim ciljem in bo izkoristek hranljivih snovi za telo obenem kar največji?

Pri hujšanju in vadbi je pomembno, da telo dobi hranljive in zdrave sestavine, da se gradijo nove mišice, obenem pa morate poskrbeti tudi za  občutek sitosti, kljub temu, da ne uživate hrane z visoko energijsko vrednostjo.

Če boste imeli kar naprej občutek lakote, ne boste zmogli prav dolgo nadaljevati z vadbo; razdražljivost in občutek, da vam vedno nekaj manjka zagotovo ne spodbuja vaše motivacije!

Nekaj nasvetov za učinkovito hujšanje ob pomoči telesnih aktivnosti:

  • Izogibanje zdravim prigrizkom po vadbi vam v resnici škoduje, tako ne boste dosegli večje izgube kilogramov!
  • Bolj ko se boste odrekali hrani, večja bo lakota kasneje. To pomeni, da boste takrat pojedli mnogo več, kot če bi si privoščili nekaj lahkega že prej.
  • Od 50 minut do dve uri po vadbi si obvezno privoščite obrok, četudi ne čutite posebne lakote.
  • Vaše telo je po vadbi izčrpano, zato potrebuje dodatno energijo, da se  regenerira in ponovno uravnovesi. Privoščite si prigrizek ali napitek, bogat z beljakovinami, ki vam bo pomagal tudi pri oblikovanju mišic. Tudi ogljikovi hidrati niso prepovedani, saj vzdržujejo primerno raven glikogena, ki bo vaše telo navdal z energijo do naslednje vadbe.
  • Obvezno poskrbite za zadosten vnos vode.

Kaj je najbolje jesti po vadbi?

Lahko si privoščite poln obrok, ne le prigrizka. Sestavljen naj bo takole:

  1. Polovica krožnika: zelenjava
  2. Ena četrtina krožnika: zdravi ogljikovi hidrati (na primer kvinoja, polnozrnat kruh …)
  3. Ena četrtina krožnika: beljakovine (riba, piščanec, puran, tofu, jajca, stročnice …)

Če si privoščite samo beljakovinsko tablico ali smuti, obstaja velika verjetnost, da boste kmalu spet postali lačni in tedaj boste pojedli veliko več, telesni izkoristek hranljivih snovi pa bo manjši kot do dve uri po vadbi.

Če želite ostati siti dlje časa, naj prigrizek vsebuje še zdrave maščobe, ki se dlje časa presnavljajo in vas bodo bolj nahranile.

Če se boste ob intenzivni vadbi zavoljo izgube kilogramov odrekali hrani, ne boste prišli daleč.

Telo potrebuje energijo! Ko ste lačni, jejte, ampak pazite na to, kaj izberete.

Zdrava in polnovredna hrana je vaša zaveznica pri hujšanju, ne pa nekaj, pred katerim morate bežati. Ko boste svoj jedilnik prilagodili in zamenjali stil življenja z bolj zdravim, boste imeli dovolj energije po vadbi in skozi ves dan! Rezultati bodo zagotovljeni.

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