{"id":18852,"date":"2025-01-31T14:22:22","date_gmt":"2025-01-31T12:22:22","guid":{"rendered":"http:\/\/covermagazin.com\/?p=18852"},"modified":"2025-01-31T14:22:23","modified_gmt":"2025-01-31T12:22:23","slug":"koliko-je-vazan-dorucak-za-zdravlje","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=18852","title":{"rendered":"\u0160to je zdrav doru\u010dak i koliko je va\u017ean doru\u010dak za zdravlje"},"content":{"rendered":"\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-51960\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/01\/10-ideja-i-8-razloga-za-ZDRAV-DORUCAK-portal.jpg\" alt=\"10 ideja i 8 razloga za ZDRAV DORU\u010cAK\" width=\"600\" height=\"400\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/01\/10-ideja-i-8-razloga-za-ZDRAV-DORUCAK-portal.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/01\/10-ideja-i-8-razloga-za-ZDRAV-DORUCAK-portal-382x255.jpg 382w, https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/01\/10-ideja-i-8-razloga-za-ZDRAV-DORUCAK-portal-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Koliko je va\u017ean doru\u010dak za zdravlje<\/h2>\n\n\n\n<p><em><strong>Doru\u010dak je va\u017ean ali\u2026<\/strong><\/em><\/p>\n\n\n\n<p>Nedavno istra\u017eivanje pokazalo je kako 92 posto ispitanih osoba ka\u017ee kako smatra da je doru\u010dak najva\u017eniji obrok, ali tek 46 posto ih ka\u017ee da redovito doru\u010dkuje.<\/p>\n\n\n\n<p>Ve\u0107ina (59 posto) svoje nedoru\u010dkovanje pravda nedostatkom teka, ka\u017eu kako nisu gladni nakon \u0161to se probude, ne\u0161to manje (oko 54 posto) uz to dodaje kako nemaju vremena za doru\u010dak.<\/p>\n\n\n\n<p>Ipak, trebali biste znati da za doru\u010dak vrijedi odvojiti vrijeme. Doru\u010dak vam uz sve ostale koristi mo\u017ee pomo\u0107i i smr\u0161aviti, zbog toga nikako nije ne\u0161to \u0161to biste mogli zanemariti.<\/p>\n\n\n\n<p>Jedna stara izreka ka\u017ee \u201eDoru\u010dak ne daj nikome, ru\u010dak podijeli s prijateljem, a ve\u010deru daj neprijatelju\u201c. \u010cini se kako se i svjetski stru\u010dnjaci sla\u017eu s tim. \u017delite li \u017eivjeti zdravo, doru\u010dak ne biste trebali preskakati. Preskakanje najva\u017enijeg dnevnog obroka mo\u017ee smanjiti razinu energije, koncentracije i udebljati vas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8 razloga za doru\u010dak<\/h3>\n\n\n\n<p>Ako se dvoumite da li vrijedi odvojiti vremena za doru\u010dak i treba vam motivacija za\u0161to bi doru\u010dak trebao postati redovna navika, donosimo neke od razloga za doru\u010dak:<\/p>\n\n\n\n<p><strong>-1- Doru\u010dak vam poma\u017ee smr\u0161aviti<\/strong><\/p>\n\n\n\n<p>Postoje znanstveni dokazi prema kojima je redovito doru\u010dkovanje povezano s dugoro\u010dnim o\u010duvanjem vitke linije i smanjenjem te\u017eina. Ako redovito doru\u010dkujete na taj na\u010din stimulirate metabolizam jer signalizirate tijelu kako mo\u017ee slobodno tro\u0161iti \u201egorivo\u201c. Ako presko\u010dite doru\u010dak, tijelo se prebacuje na \u201e\u0161tedni mod\u201c, \u0161to zna\u010di da tro\u0161i manje kalorija.<\/p>\n\n\n\n<p><strong>-2- Preskakanje doru\u010dka vas deblja<\/strong><\/p>\n\n\n\n<p>Istra\u017eivanja su pokazala kako osobe svih dobnih skupina koje preska\u010du doru\u010dak imaju ve\u0107e sklonosti debljanju i ve\u0107i indeks tjelesne mase .<\/p>\n\n\n\n<p>Pojednostavljeno, ako niste predebeli, a preska\u010dete doru\u010dak to \u0107ete postati.<\/p>\n\n\n\n<p><strong>-3- Preskakanjem doru\u010dka te\u017ee zadovoljavate nutricionisti\u010de potrebe<\/strong><\/p>\n\n\n\n<p>Prema nutricionistima odrasle osobe trebaju dnevno 5 porcija vo\u0107a ili povr\u0107a, 3 kruha ili \u017eitarica, 2 mlijeka i mlije\u010dnih proizvoda, te 2 mesnih proizvoda ili alternativnih.<\/p>\n\n\n\n<p>Ako presko\u010dite doru\u010dak te\u017ee \u0107ete sve ovo ukomponirati u dva glavna obroka koja su vam preostala.<\/p>\n\n\n\n<p><strong>-4- Lako ga jesti ako i niste gladni<\/strong><\/p>\n\n\n\n<p>Priznajemo, ponekad je ujutro i sama pomisao da bi ne\u0161to osim kave ili soka stavili u \u017eeludac mu\u010dna, ali na sre\u0107u postoje teku\u0107i doru\u010dci. Lagano s njima privikavajte organizam na jutarnji unos hrane.<\/p>\n\n\n\n<p><strong>-5- Imat \u0107ete vi\u0161e energije<\/strong><\/p>\n\n\n\n<p>Hrana je glavi izvor energije za \u010dovjeka, pa ako organizam ve\u0107 ujutro opskrbite energijom bit \u0107ete \u017eivahniji i poletniji cijeli dan.<\/p>\n\n\n\n<p><strong>-6- Manje su \u0161anse da \u0107ete varati na dijeti<\/strong><\/p>\n\n\n\n<p>Ako ne doru\u010dkujete tijelo \u0107e \u201epregladnjeti\u201c te \u0107ete imati ve\u0107u potrebu za grickalicama i natrpavanjem prilikom sljede\u0107ih obroka.<\/p>\n\n\n\n<p><strong>-7-&nbsp;&nbsp; Bit \u0107ete pametniji<\/strong><\/p>\n\n\n\n<p>Doru\u010dak mozak opskrbljuje energijom, te \u0107ete biti sposobniji usredoto\u010diti se na zadatke pred sobom i bolje ih rje\u0161avati.<\/p>\n\n\n\n<p><strong>-8- Dajete dobar primjer svojoj djeci<\/strong><\/p>\n\n\n\n<p>Jedite doru\u010dak pred djecom i na taj na\u010din im budite dobar primjer. Neka vam doru\u010dak postane obiteljska rutina.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">10 ideja za ZDRAV doru\u010dak <\/h3>\n\n\n\n<p>Svi znamo da je doru\u010dak najva\u017eniji obrok, ali osim \u0161to je vrlo te\u0161ko prona\u0107i vrijeme za doru\u010dak svako jutro, te\u0161ko je i smisliti ne\u0161to zdravo i hranjivo.<\/p>\n\n\n\n<p>Evo nekih&nbsp; prijedloga:<\/p>\n\n\n\n<p>1- <a href=\"https:\/\/www.recepti.covermagazin.com\/?p=216\">Zobena ka\u0161a<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/covermagazin.com\/images\/1-dorucak.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>2 &#8211; <a href=\"https:\/\/www.recepti.covermagazin.com\/?tag=kajgana\">Kajgana\/omlet<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/covermagazin.com\/images\/2-dorucak.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>3 \u2013 <a href=\"https:\/\/www.recepti.covermagazin.com\/?tag=palacinke\">Pala\u010dinke<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/covermagazin.com\/images\/3-dorucak.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>4 \u2013 <a href=\"https:\/\/www.recepti.covermagazin.com\/?p=16896\">Doma\u0107i kruh<\/a> s margarinom<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/covermagazin.com\/images\/4-dorucak.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>5 \u2013 \u017ditarice u mlijeku<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/covermagazin.com\/images\/5-dorucak.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>6 \u2013 Vo\u0107ni jogurt (sa \u017eitaricama)<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/covermagazin.com\/images\/6-dorucak.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>7 \u2013 Svje\u017ee vo\u0107e (bogato kalorijama)<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/covermagazin.com\/images\/7-dorucak.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>8 \u2013 Proteinski shakeovi<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/covermagazin.com\/images\/8-dorucak.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>9 &#8211; Krafne ili \u010dajno pecivo<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/covermagazin.com\/images\/9-dorucak.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>10 \u2013 <a href=\"https:\/\/www.recepti.covermagazin.com\/?p=204\">Ri\u017ea na mlijeku&nbsp;<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"108\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/01\/10-ideja-ZDRAV-DORUCAK.jpg\" alt=\"ideje za zdrav doru\u010dak\" class=\"wp-image-51961\"\/><\/figure>\n\n\n\n<p><a href=\"http:\/\/www.recepti.covermagazin.com\/?tag=dorucak\">Jo\u0161 ideja za doru\u010dak potra\u017eite ovdje:<\/a> <span style=\"text-decoration: underline;\"><a href=\"http:\/\/www.recepti.covermagazin.com\/?tag=dorucak\">Doru\u010dak &#8211; recepti<\/a><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Doru\u010dak pojedite prvi sat nakon bu\u0111enja<\/h3>\n\n\n\n<p>Poku\u0161ajte doru\u010dkovati u roku sat vremena nakon bu\u0111enja jer \u0107e to pomo\u0107i ubrzavanju metabolizma.<\/p>\n\n\n\n<p>Ako \u010dekate du\u017ee va\u0161e tijelo uklju\u010duje \u201e\u0161tedni\u201c mod,&nbsp; metabolizam se usporava, vi tro\u0161ite manje kalorija, a svaki sljede\u0107i obrok vas zbog toga deblja vi\u0161e.<\/p>\n\n\n\n<p>Doru\u010dak je tradicionalno bio va\u017ean obrok, o \u010demu govore i poslovice vezane uz doru\u010dak i njegovu va\u017enost, dok i moderna istra\u017eivanja sugeriraju va\u017enost doru\u010dka. Vjerojatno postoji dobar razlog za\u0161to se mnogi sla\u017eu oko toga da je doru\u010dak bitan, stoga bi vrijedilo odvojiti vrijeme ujutro za dobar doru\u010dak. Mo\u017eda \u0107e u po\u010detku biti potrebno napraviti neke promjene, prilagoditi ritam tako da imate vremena za doru\u010dak, ali nakon po\u010detne prilagodbe, imat \u0107ete novi ritam i jednu novu zdraviju naviku. <\/p>\n\n\n\n<p><strong>Vezano:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"InBmQebBDL\"><a href=\"https:\/\/covermagazin.com\/?p=53632\">10 ideja za zdrav doru\u010dak iz zemalja \u0161irom svijeta<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;10 ideja za zdrav doru\u010dak iz zemalja \u0161irom svijeta&#8221; &#8212; COVER magazin.com  \" src=\"https:\/\/covermagazin.com\/?p=53632&#038;embed=true#?secret=DhiArzUqco#?secret=InBmQebBDL\" data-secret=\"InBmQebBDL\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-recepti wp-block-embed-recepti\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"kcXIIViUfG\"><a href=\"https:\/\/www.recepti.covermagazin.com\/?p=26602\">Ideje za DORU\u010cAK, 30 brzih ideja za doru\u010dak, od tradicionalnih do internacionalnih<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Ideje za DORU\u010cAK, 30 brzih ideja za doru\u010dak, od tradicionalnih do internacionalnih&#8221; &#8212; Recepti\" src=\"https:\/\/www.recepti.covermagazin.com\/?p=26602&#038;embed=true#?secret=cEOqJz43hb#?secret=kcXIIViUfG\" data-secret=\"kcXIIViUfG\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"1c0mYvev91\"><a href=\"https:\/\/covermagazin.com\/?page_id=26821\">ZDRAVA PREHRANA: 3 najva\u017enija pravila kako se zdravo hraniti<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;ZDRAVA PREHRANA: 3 najva\u017enija pravila kako se zdravo hraniti&#8221; &#8212; COVER magazin.com  \" src=\"https:\/\/covermagazin.com\/?page_id=26821&#038;embed=true#?secret=kzbAsQkxLq#?secret=1c0mYvev91\" data-secret=\"1c0mYvev91\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Koliko je va\u017ean doru\u010dak za zdravlje Doru\u010dak je va\u017ean ali\u2026 Nedavno istra\u017eivanje pokazalo je kako 92 posto ispitanih osoba ka\u017ee kako smatra da je doru\u010dak najva\u017eniji obrok, ali tek 46 posto ih ka\u017ee da redovito doru\u010dkuje. Ve\u0107ina (59 posto) svoje nedoru\u010dkovanje pravda nedostatkom teka, ka\u017eu kako nisu gladni nakon \u0161to se probude, ne\u0161to manje (oko [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":51960,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[10],"tags":[117,215,22,124,162,183],"class_list":["post-18852","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravlje","tag-dorucak","tag-dorucak-cover","tag-novosti","tag-portal-za-zene","tag-zdrav-zivot","tag-zdravlje-cover"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/18852","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=18852"}],"version-history":[{"count":12,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/18852\/revisions"}],"predecessor-version":[{"id":73961,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/18852\/revisions\/73961"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/51960"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=18852"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=18852"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=18852"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}