{"id":49325,"date":"2024-04-15T14:00:48","date_gmt":"2024-04-15T12:00:48","guid":{"rendered":"https:\/\/covermagazin.com\/?p=49325"},"modified":"2024-12-20T12:52:57","modified_gmt":"2024-12-20T10:52:57","slug":"kako-napraviti-plan-prehrane","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=49325","title":{"rendered":"Kako napraviti plan prehrane"},"content":{"rendered":"\n<p><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"403\" class=\"alignnone size-full wp-image-49326\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2020\/11\/plan-zdrave-prehrane.jpg\" alt=\"Kako napraviti plan prehrane\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2020\/11\/plan-zdrave-prehrane.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2020\/11\/plan-zdrave-prehrane-382x257.jpg 382w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kako napraviti plan prehrane<\/h2>\n\n\n\n<p>Prije nego \u0161to krenete s planom prehrane trebali biste znati neke osnovne stvari o <a href=\"https:\/\/covermagazin.com\/?page_id=26821\">zdravoj prehrani<\/a>, pa zbog toga prvo pro\u010ditajte ovaj tekst, a zatim se vratite na izradu plana prehrane.<\/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=\"1Tu7uQvtAe\"><a href=\"https:\/\/covermagazin.com\/?page_id=26821\">ZDRAVA PREHRANA<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;ZDRAVA PREHRANA&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=26821&#038;embed=true#?secret=eVfzxYNxNx#?secret=1Tu7uQvtAe\" data-secret=\"1Tu7uQvtAe\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Broj porcija u planu prehrane <\/h3>\n\n\n\n<p>Zdrava prehrana trebala bi uklju\u010divati 5-7 porcija dnevno. Mi smo za primjer uzeli 6.<\/p>\n\n\n\n<p>Doru\u010dak<\/p>\n\n\n\n<p>U\u017eina<\/p>\n\n\n\n<p>Ru\u010dak<\/p>\n\n\n\n<p>U\u017eina<\/p>\n\n\n\n<p>Ve\u010dera<\/p>\n\n\n\n<p>U\u017eina pred spavanje<\/p>\n\n\n\n<p><strong>U zdravu prehranu trebali biste uklju\u010diti dnevno:<\/strong><\/p>\n\n\n\n<p>1 porciju mesa (riba 2 puta tjedno)<\/p>\n\n\n\n<p>5 porcija vo\u0107a i povr\u0107a<\/p>\n\n\n\n<p>5 porcije ugljikohidrata<\/p>\n\n\n\n<p>2-3 porcije mlijeka ili mlije\u010dnih proizvoda<\/p>\n\n\n\n<p><strong>To bi izgledalo ovako:<\/strong><\/p>\n\n\n\n<p>1 &#8211; Doru\u010dak &#8211; ugljikohidrati, vo\u0107e<\/p>\n\n\n\n<p>2 &#8211; U\u017eina &#8211; ugljikohidrati, vo\u0107e,<\/p>\n\n\n\n<p>3 &#8211; Ru\u010dak &#8211; ugljikohidrati, meso, povr\u0107e<\/p>\n\n\n\n<p>4 &#8211; U\u017eina &#8211; ugljikohidrati, povr\u0107e, mlijeko<\/p>\n\n\n\n<p>5 &#8211; Ve\u010dera &#8211; ugljikohidrati, vo\u0107e<\/p>\n\n\n\n<p>6 &#8211; U\u017eina pred spavanje- mlijeko<\/p>\n\n\n\n<p>Ovdje \u0107ete prou\u010diti <a href=\"https:\/\/covermagazin.com\/?p=45366\">veli\u010dine porcija<\/a>:<\/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=\"AI5hxnjDbs\"><a href=\"https:\/\/covermagazin.com\/?p=45366\">Veli\u010dine normalnih porcija<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Veli\u010dine normalnih porcija&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=45366&#038;embed=true#?secret=zBIvoqX5KK#?secret=AI5hxnjDbs\" data-secret=\"AI5hxnjDbs\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Na kraju vam ostaje odabrati odgovaraju\u0107a jela koja volite a koje okvirno odgovaraju rasporedu iznad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Plan jelovnika zdrave prehrane 1.<\/h3>\n\n\n\n<p>1 &#8211; Doru\u010dak &#8211; ugljikohidrati, vo\u0107e, mlijeko<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pahuljice sa su\u0161enim vo\u0107em i kakao mlijekom<\/li>\n<\/ul>\n\n\n\n<p>2 &#8211; U\u017eina &#8211; ugljikohidrati, vo\u0107e,<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Banana<\/li>\n<\/ul>\n\n\n\n<p>3 &#8211; Ru\u010dak &#8211; ugljikohidrati, meso, povr\u0107e<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Krem juha od mrkve, pe\u010dena piletina, kuhani grah, kuhuruzni kruh i salata od svje\u017eeg kupusa.<\/li>\n<\/ul>\n\n\n\n<p>4 &#8211; U\u017eina &#8211; ugljikohidrati, povr\u0107e,<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mali vegetarijanski sendvi\u010d<\/li>\n<\/ul>\n\n\n\n<p>5 &#8211; Ve\u010dera &#8211; ugljikohidrati, vo\u0107e, mlijeko<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ri\u017ea na mlijeku s vo\u0107em<\/li>\n<\/ul>\n\n\n\n<p>Pred spavanje mo\u017eete popiti \u0161alicu kakaa ili \u010daja s 2 krekera.<\/p>\n\n\n\n<p>Kada pravite plan prehrane sve se svodi na organiziranje unaprijed, uobi\u010dajeno unaprijed za tjedan ili dva. To naravno uklju\u010duje i kupovanje na vrijeme svega \u0161to vam treba za pripremu jela. Neke osobe i obitelji \u0107e planirati unaprijed \u0161to \u0107e jesti sve obroke, dok ve\u0107ina obitelji unaprijed planira uglavnom ru\u010dak, a ostale obroke i me\u0111uobroke, vadi iz hladnjaka prema preferencijama, ali po\u0161tivaju\u0107i pravila i plan zdrave prehrane. Plan prehrane nije samo dobar za vas nego i za okoli\u0161, jer smanjuje bacanje hrane, a samim time kada napravite plan prehrane i pridr\u017eavate ga se \u0161tedite i novac.<\/p>\n\n\n\n<p><a href=\"https:\/\/covermagazin.com\/?p=49329\">Na linku \u0107ete prona\u0107i jo\u0161 planova zdrave prehrane za cijeli tjedan<\/a>:<\/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=\"WowI0jBqwI\"><a href=\"https:\/\/covermagazin.com\/?p=49329\">Tjedni jelovnik po planu zdrave prehrane<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Tjedni jelovnik po planu zdrave prehrane&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=49329&#038;embed=true#?secret=y7RZWCaQdP#?secret=WowI0jBqwI\" data-secret=\"WowI0jBqwI\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kako napraviti plan prehrane Prije nego \u0161to krenete s planom prehrane trebali biste znati neke osnovne stvari o zdravoj prehrani, pa zbog toga prvo pro\u010ditajte ovaj tekst, a zatim se vratite na izradu plana prehrane. Broj porcija u planu prehrane Zdrava prehrana trebala bi uklju\u010divati 5-7 porcija dnevno. Mi smo za primjer uzeli 6. Doru\u010dak [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":49326,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[12,10,166],"tags":[235,545,438],"class_list":["post-49325","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-info","category-zdravlje","category-dijeta-i-prehrana","tag-dijeta-cover","tag-planiranje","tag-raspored"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/49325","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=49325"}],"version-history":[{"count":7,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/49325\/revisions"}],"predecessor-version":[{"id":72974,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/49325\/revisions\/72974"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/49326"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=49325"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=49325"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=49325"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}