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Jelovnici – Homefit by Edo
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Jelovnici

UPUTE I PRAVILA ZA PROVEDBU JELOVNIKA

Obroci u jelovniku mogu se kombinirati kako je predloženo ili po želji no važno je da prilikom kreiranja svog dnevnog jelovnika uvijek birate za doručak jela iz rubrike „doručak”, za ručak jela iz rubrike „ručak”, za međuobrok jela iz rubrike „snack” te za večeru jela iz rubrike „večera”.

Obroke je najbolje rasporediti s razmakom od 3,5 – 4 sata zbog pravilne izmjene osjećaja gladi i sitosti.

Između obroka isključivo konzumirajte tekućinu, prvenstveno vodu no možete piti i nezaslađeni čaj uz dodatak limuna ili vodu sa cijeđenim limunom.

Tijekom provođenja jelovnika u najvećoj mogućoj mjeri držite se zadanih namirnica i količina koje su za njih navedene. Jela za koja nisu navedene vrste i količine namirnica predlaže se standardna priprema i standardna jedna porcija.

Koristite što više svježeg začinskog bilja ili sušenih začina u pripremi jela, a što manje soli.

Veće obroke konzumirajte najmanje 2 sata prije treninga, a snack možete konzumirati i jedan sat prije treninga.

Ako dugo prije treninga niste jeli i mislite da nećete izdržati i da ćete biti gladni, jedan sat do najkasnije pola sata prije treninga pojedite pola šake orašastih plodova.

Tijekom treninga adekvatno se hidrirajte izotoničnim napitcima.

Ne preporučuje se piti više od 2 šalice kave dnevno, a alkohol se ne savjetuje konzumirati.

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