{"id":58536,"date":"2025-01-01T07:26:16","date_gmt":"2025-01-01T05:26:16","guid":{"rendered":"https:\/\/covermagazin.com\/?p=58536"},"modified":"2025-01-01T21:26:22","modified_gmt":"2025-01-01T19:26:22","slug":"kruh-i-debljanje-sto-je-istina-a-sto-zabluda","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=58536","title":{"rendered":"Kruh i debljanje, \u0161to je istina, a \u0161to zabluda"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/10\/Kruh-i-debljanje.jpg\" alt=\"\" class=\"wp-image-58537\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/10\/Kruh-i-debljanje.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/10\/Kruh-i-debljanje-382x255.jpg 382w, https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/10\/Kruh-i-debljanje-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Kruh i debljanje &#8211; \u0161to je istina, a \u0161to zabluda<\/h2>\n\n\n\n<p>Jeste li jedna od osoba koja obo\u017eava jesti kruh, a zapravo ga mrzi jer misli kako je kruh glavni neprijatelj vitkosti? Niste jedini. Mnoge osobe kruh u prehrani jako optere\u0107uje. S jedne strane pobolj\u0161ava okus svakog jela, izvrsno pristaje uz svako jelo, a opet, svjesni su kako je bijeli kruh samo kalori\u010dni dodatak bez puno nutritivnih vrijednosti.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mo\u017eemo li zaista kruh okriviti za debljanje? Mo\u017eda<\/h3>\n\n\n\n<p>Kada smo gladni, umorni ili pod stresom uvijek pose\u017eemo za nekim pecivom, namazanim kruhom ili sendvi\u010dem. Gotovo nitko ne\u0107e pojesti \u0161tapi\u0107 celera. Ba\u0161 zbog toga kruh simbolizira borbu s debljinom i kalorijama. Najve\u0107i problem s kruhom je \u0161to ga vi\u0161e jedemo, to ga vi\u0161e \u017eelimo. Sli\u010dno kao s grickalicama, perecima i \u0161tapi\u0107ima. Nakon \u0161to pojedemo kruha mozak dobiva signal kako je tijelo puno, a mozak postaje zadovoljan i sretan. Me\u0111utim, vrlo brzo razina \u0161e\u0107era opada, te smo ponovno gladni. Zbog toga se bijeli kruh smatra glavnim neprijateljem debljine. Mo\u017eemo ga pojesti puno, nema u sebi mnogo nutricionisti\u010dki vrijednih sastojaka, a opet, nakon njega smo vrlo brzo gladni i \u017eelimo jo\u0161. Zbog toga se mo\u017ee svakako re\u0107i da bijeli kruh deblja i da je gotovo nepotreban dodatak u prehrani.<\/p>\n\n\n\n<p><strong>S druge strane zdravije opcije kruha od integralnih sastojaka mogu sudjelovati u strategiji gubitka kilograma. <\/strong><\/p>\n\n\n\n<p>Neka istra\u017eivanja pokazuju da osobe koje uklju\u010de u svoju prehranu cjelovite \u017eitarice mr\u0161ave br\u017ee, a posebno lak\u0161e skidaju salo s predjela trbuha. Tako\u0111er, kruh od cjelovitih \u017eitarica sadr\u017ei vi\u0161e vlakana, vitamina, minerala i drugih vrijednih sastojaka, pa ga nikako ne mo\u017eemo ozna\u010diti poput bijelog kruha &#8220;praznim kalorijama&#8221;. Tako\u0111er, ugljikohidrati iz cjelovitih \u017eitarica se sporije razgra\u0111uju u tijelu, pa kada mozak dobije signal da je sit, ostat \u0107e &#8220;sretan&#8221; du\u017ee vremena nego nakon \u0161to pojedemo bijeli kruh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jesti ili ne kruh dok ste na dijeti?<\/h3>\n\n\n\n<p>Da bi se rije\u0161ila debata jesti ili ne kruh dok ste na dijeti, najva\u017enije pitanje od svih je koji i kakav kruh jedete. Neka jednostavna pravila pomo\u0107i \u0107e vam da kruh koji jedete ne \u0161kodi va\u0161oj liniji i zdravlju op\u0107enito, nego doprinosi.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Birajte kruh od cjelovitih \u017eitarica. Uvijek odaberite kruh koji je napravljen od integralnog bra\u0161na.<\/li>\n\n\n\n<li>Nemojte birati po boji. \u0160to je kruh bjelji to je ve\u0107a vjerojatnost da u sebi nema nikakvih korisnih sastojaka. Ali ponekad nemaju ni\u0161ta vrijedno ni tamni kruhovi. Nemojte se ustru\u010davati pitati prodava\u010da koji su sastojci, te koji je cijeli napravljen od integralnog bra\u0161na.<\/li>\n\n\n\n<li>Nemojte birati po nazivu. Najpoznatiji kruh zavaravaju\u0107eg naziva je kukuruzni kruh. Me\u0111utim, svi koji su ikad poku\u0161ali napraviti kukuruzni kruh znaju da ga ja gotovo nemogu\u0107e napraviti od \u010distog kukuruznog bra\u0161na. \u010cesto u kukuruznom kruhu ima tek malo kukuruznog bra\u0161na.  Za svaki kruh pitajte koji je omjer bra\u0161na iz naziva, u ovom slu\u010daju kukuruznog, a koliki bijelog.<\/li>\n\n\n\n<li>Kombinirajte razli\u010dite vrste kruha. Svaka \u017eitarica od koje se pravi kruh ima posebne sastojke i nutritivnu vrijednost, kao i dodaci koji se stavljaju u kruh poput sjemenki. Da bi kruh bio zdrava opcija, usudite se isprobati razli\u010dite tipove kruhova razli\u010ditih sastojaka. <\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Kako pametno jesti kruh<\/h3>\n\n\n\n<p>Prosje\u010dne osobe u zdravoj prehrani trebaju 6 porcija ugljikohidrata dnevno. To uklju\u010duje kruh, tjesteninu, \u017eitarice, tortilje, kola\u010de\u2026<\/p>\n\n\n\n<p>Ako za neki obrok ili me\u0111uobrok imate drugi izvor ugljikohidrata presko\u010dite kruh. Ako nemate slobodno pojedite kruh.<br>Imajte na umu da je jedna porcija za prosje\u010dnog \u010dovjeka otprilike veli\u010dine njegovog dlana. Ili onoga \u0161to stane u dlan ako se radi o sitnim namirnicama.<\/p>\n\n\n\n<p>Uvijek birajte \u0161to zdravije verzije kruha iz \u0161to cjelovitijeg bra\u0161na. Kruh bi tako\u0111er trebao biti raznovrstan. Postoji toliko opcija kruha od toliko razli\u010ditih vrsta bra\u0161na, da vam mo\u017ee postati prava zdrava poslastica. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ako ga ve\u0107 jedete u\u017eivajte u njemu<\/h3>\n\n\n\n<p>Neki ka\u017eu da kruh treba tretirati kao luksuznu hranu. Kada jedete kruh u\u017eivajte u svakom zalogaju. Kada nare\u017eete kruh vjerojatno ne razmi\u0161ljate o njemu nego ga samo jedete. Ipak, kruh zaslu\u017euje vi\u0161e pa\u017enje i trebate osvijestiti svaki zalogaj kruha koji stavite u usta i u\u017eivati u njemu.<\/p>\n\n\n\n<p><strong>Vezano:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/covermagazin.com\/?p=54417\">Koliko kalorija ima kruh<\/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=\"cIpbknpZrH\"><a href=\"https:\/\/covermagazin.com\/?p=54417\">KRUH kalorije, bijeli, kukuruzni, ra\u017eeni, heljdin. Deblja li kruh?<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;KRUH kalorije, bijeli, kukuruzni, ra\u017eeni, heljdin. Deblja li kruh?&#8221; &#8212; COVER magazin.com  \" src=\"https:\/\/covermagazin.com\/?p=54417&#038;embed=true#?secret=uufx8bwrvQ#?secret=cIpbknpZrH\" data-secret=\"cIpbknpZrH\" 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=\"QO4zrnzRjL\"><a href=\"https:\/\/www.recepti.covermagazin.com\/?p=26678\">Recept za kruh, osnovni recept za DOMA\u0106I KRUH<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Recept za kruh, osnovni recept za DOMA\u0106I KRUH&#8221; &#8212; Recepti\" src=\"https:\/\/www.recepti.covermagazin.com\/?p=26678&#038;embed=true#?secret=dVyGFnC8ZS#?secret=QO4zrnzRjL\" data-secret=\"QO4zrnzRjL\" 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=\"bcCQqlumdl\"><a href=\"https:\/\/www.recepti.covermagazin.com\/?p=29672\">Najbolji recepti za doma\u0107i kruh<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Najbolji recepti za doma\u0107i kruh&#8221; &#8212; Recepti\" src=\"https:\/\/www.recepti.covermagazin.com\/?p=29672&#038;embed=true#?secret=2FKhSljQQT#?secret=bcCQqlumdl\" data-secret=\"bcCQqlumdl\" 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=\"cC4iSMVWRN\"><a href=\"https:\/\/www.recepti.covermagazin.com\/?p=22508\">DANI KRUHA 2024. &#8211; Jednostavne ideje kako ih obilje\u017eiti u vlastitom domu<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;DANI KRUHA 2024. &#8211; Jednostavne ideje kako ih obilje\u017eiti u vlastitom domu&#8221; &#8212; Recepti\" src=\"https:\/\/www.recepti.covermagazin.com\/?p=22508&#038;embed=true#?secret=vN5RYVVkfO#?secret=cC4iSMVWRN\" data-secret=\"cC4iSMVWRN\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Kruh i debljanje &#8211; \u0161to je istina, a \u0161to zabluda Jeste li jedna od osoba koja obo\u017eava jesti kruh, a zapravo ga mrzi jer misli kako je kruh glavni neprijatelj vitkosti? Niste jedini. Mnoge osobe kruh u prehrani jako optere\u0107uje. S jedne strane pobolj\u0161ava okus svakog jela, izvrsno pristaje uz svako jelo, a opet, svjesni [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":58537,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[166],"tags":[429],"class_list":["post-58536","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dijeta-i-prehrana","tag-mrsavljenje-bez-vjezbanja"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/58536","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=58536"}],"version-history":[{"count":3,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/58536\/revisions"}],"predecessor-version":[{"id":73311,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/58536\/revisions\/73311"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/58537"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=58536"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=58536"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=58536"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}