{"id":5500,"date":"2023-09-29T04:43:01","date_gmt":"2023-09-29T04:43:01","guid":{"rendered":"https:\/\/fitnesses.app\/?p=5500"},"modified":"2023-12-09T18:17:33","modified_gmt":"2023-12-09T18:17:33","slug":"how-to-eat-more-food-without-feeling-overfed","status":"publish","type":"post","link":"https:\/\/www.fitnesses.app\/sr\/how-to-eat-more-food-without-feeling-overfed\/","title":{"rendered":"Povec\u0301ajte unos hrane bez osec\u0301aja prejedanja"},"content":{"rendered":"

Povec\u0301ajte unos hrane bez osec\u0301aja prejedanja<\/h1>\n\n\n\n

Iako se ve\u0107ina ljudi vi\u0161e mu\u010di sa mr\u0161avljenjem, postoji i druga strana koji \u017eele da se ugoje i nabace mi\u0161i\u0107nu masu, ali im je te\u0161ko da pojedu potrebnu koli\u010dinu hrane. U tom slu\u010daju, najbolje je birati hranu koja ima mali volumen, a visoku kalorijsku vrednost.<\/p>\n\n\n\n

Ovo je na\u0161a preporuka za vas koji \u017eelite da se ugojite:<\/p>\n\n\n

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\"\"<\/figure>\n<\/div>\n\n\n

\u0160ejk i smuti:<\/strong> Odli\u010dan na\u010din da unesete veliki broj kalorija i nutrijenata s obzirom da te\u010dnost brzo prolazi kroz \u017eeludac. Trudite se da imate sve makronutrijente u \u0161ejku. Za najkalori\u010dnije \u0161ejkove, proteine ubacite kroz \u201cwhey\u201d(surutka) protein, masti ubacite iz kokosovog ulja, avokada, ora\u0161astog vo\u0107a ili putera od istih, a ugljene hidrate iz suvog i sve\u017eeg vo\u0107a, meda, i ovsenih pahuljica. Za bazu \u0161ejka umesto vode mo\u017eete koristiti mleko ukoliko niste intolerantni.<\/p>\n\n\n\n

Ora\u0161asti plodovi:<\/strong> Bademi, le\u0161nik, indijski orasi, orasi i kikiriki su puni zdravih masti, proteina i kalorija.<\/p>\n\n\n\n

Seme:<\/strong> \u010cia seme, laneno seme i suncokretovo seme su bogate zdravim mastima i vlaknima.<\/p>\n\n\n\n

Pirin\u010dane i kukuruzne galete:<\/strong>Mnogi ih nazivaju \u201cstiropor\u201d zbog teksture, ali ove ekspandirane dehidrirane grickalice su kalori\u010dan, koncentrisan izvor ugljenih hidrata koji se lako vari i ne zauzima veliki volumen u \u017eelucu.<\/p>\n\n\n\n

Avokado:<\/strong> Avokado je kremasto voc\u0301e puno mononezasic\u0301enih masti i kalorija.<\/p>\n\n\n\n

Maslinovo i ulje od ko\u0161tica gro\u017e\u0111a:<\/strong> Koristite ova ulja kao preliv ili za kuvanje da biste dodali zdrave masti u svoje obroke.<\/p>\n\n\n\n

Kokos<\/strong>: Kokosovi proizvodi kao \u0161to su kokosovo ulje, kokosovo mleko i seckani kokos su kalori\u010dni i hranljivi. Imajte na umu da kokos prete\u017eno ima zasi\u0107ene masti i treba ga koristiti umereno, ne vi\u0161e od tre\u0107ine ukupnih masti koje konzumirate u jednom danu.<\/p>\n\n\n\n

Puter od ora\u0161astih plodova:<\/strong> puter od kikirikija, puter od badema i drugi puter od ora\u0161astih plodova su namazi bogati kalorijama i zdravim mastima. Tako\u0111e sadr\u017ee visoku dozu proteina na 100g.<\/p>\n\n\n\n

Suvo voc\u0301e:<\/strong> Suvo voc\u0301e, urme i kajsije su primeri su\u0161enog voc\u0301a koje ima vi\u0161e kalorija od sve\u017eeg voc\u0301a.<\/p>\n\n\n\n

Sir:<\/strong> Sir, posebno varijante kao \u0161to su \u010dedar i \u0161vajcarski, je kalori\u010dan i obezbe\u0111uje proteine i kalcijum.<\/p>\n\n\n\n

Masna riba:<\/strong> Losos, sku\u0161a i sardine su kalori\u010dni izvori omega-3 masnih kiselina koje su zdrave za srce, mozak i krvne sudove.<\/p>\n\n\n\n

Tofu:<\/strong> Tofu je hrana na bazi soje, bogata proteinima i kalorijama koja se mo\u017ee koristiti u raznim jelima.<\/p>\n\n\n\n

Tamna \u010dokolada:<\/strong> Visokokvalitetna tamna \u010dokolada sa sadr\u017eajem kakaa od 70% ili vi\u0161e je kalori\u010dna poslastica.<\/p>\n\n\n\n

Nemasno meso:<\/strong> Nemasni komadi govedine, svinjetine i \u017eivine su kalori\u010dni izvori proteina.<\/p>\n\n\n

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\"\"<\/figure>\n<\/div>\n\n\n

Suhomesnati proizvodi:<\/strong> Ovde pominjemo pr\u0161utu, pe\u010denicu i slaninu kao najpo\u017eeljnije jer su naj\u010distiji oblik proteina bez dodatnih hemikalija. Imaju visok sadr\u017eaj proteina i masti.<\/p>\n\n\n\n

Cela jaja:<\/strong> Jaja nisu samo bogata proteinima, vec\u0301 obezbe\u0111uju i zdrave masti i razne vitamine i minerale.<\/p>\n\n\n\n

Trail Mix<\/strong>Trail Mix:<\/strong>Me\u0161avina ora\u0161astih plodova, semenki i suvog voc\u0301a mo\u017ee biti kalori\u010dna u\u017eina koja povec\u0301ava energiju.<\/p>\n\n\n\n

Humus:<\/strong> Humus na bazi leblebije je kalori\u010dni umak koji obezbe\u0111uje sve makronutrijente i vlakna.<\/p>\n\n\n\n

Granola<\/strong>: Domac\u0301a ili kupljena granola mo\u017ee biti kalori\u010dna kada sadr\u017ei ora\u0161aste plodove, semenke i su\u0161eno voc\u0301e.<\/p>\n\n\n\n

Slatki krompir(Batat):<\/strong> Iako nije tako kalori\u010dan kao neke druge stavke na ovoj listi, slatki krompir je bogat hranljivim materijama i mo\u017ee se pripremiti na na\u010dine koji povec\u0301avaju kalorije, kao \u0161to je sa maslinovim uljem ili puterom od ora\u0161astih plodova.<\/p>\n\n\n\n

Slatki\u0161i<\/strong>: Verovali ili ne, slatki\u0161i tako\u0111e mogu na\u0107i mesto u ishrani, ali s obzirom na ogromnu koli\u010dinu \u0161e\u0107era, unosite ih isklju\u010divo nakon treninga, ne vi\u0161e od 50 grama. Tako \u0107ete biti sigurni da je sav taj \u0161e\u0107er uskladi\u0161ten kao gorivo u mi\u0161i\u0107ima.<\/p>\n\n\n\n

Proteinski slatki\u0161i:<\/strong> Ovo vam je idealna zamena za obi\u010dne slatki\u0161e jer obiluju proteinima koje ve\u0107ina ljudi unosi premalo, a ima minimalnu koli\u010dinu \u0161e\u0107era.<\/p>\n\n\n

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\"\"<\/figure>\n<\/div>","protected":false},"excerpt":{"rendered":"

How to eat more food without feeling overfed Although most people struggle more with losing weight, there is another side who want to gain weight and put on muscle mass, […]<\/p>\n","protected":false},"author":1,"featured_media":5502,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[65,141],"tags":[160,207,208,206],"class_list":["post-5500","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-food","tag-diet","tag-high-calorie-food","tag-muscle-mass","tag-weight-gain"],"yoast_head":"\nHow to eat more food without feeling overfed<\/title>\n<meta name=\"description\" content=\"Best to choose food that has a small volume and a high caloric value.This is our recommendation for those of you who want to gain weight:\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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