Izbalansiran obrok je obrok koji sadrži pravilnu kombinaciju svih glavnih nutritivnih grupa u količinama koje podržavaju zdravlje, energiju i normalno funkcionisanje tela. Cilj je da obrok ne bude previše bogat samo jednim tipom nutrijenata (npr. samo ugljenim hidratima ili samo mastima), već da pruža proteine, ugljene hidrate, masti, vitamine i minerale u harmoniji.
Ključne komponente izbalansiranog obroka:
1. Proteini – za izgradnju i popravku ćelija, mišića i hormona.
Primeri: piletina, riba, jaja, tofu, mahunarke, jogurt ili grčki jogurt.
2. Ugljeni hidrati - glavni izvor energije za mozak i telo.
Primeri: integralni hleb, pirinač, krompir, ovsene pahuljice, povrće i voće.
3. Zdrave masti – za energiju, apsorpciju vitamina i zdravlje srca.
Primeri: maslinovo ulje, avokado, orašasti plodovi, semenke, riba bogata omega-3.
4. Vitamini i minerali – za podršku imunitetu, koži, kostima i drugim funkcijama.
Primeri: šareno povrće i voće, mlečni proizvodi ili biljni alternativni izvori kalcijuma.
5. Vlakna – za zdravu probavu i sitost.
Primeri: povrće, voće, integralne žitarice, mahunarke.
6. Voda – često zaboravljena, ali bitna za hidrataciju.
Primer izbalansiranog obroka:
- Grilovana piletina
- Integralni pirinač
- Pečene šarene paprike i tikvice
- Kašika maslinovog ulja
- Sveža salata sa limunom i začinskim biljem
Ovaj obrok daje proteine, ugljene hidrate, zdrave masti, vitamine, minerale i vlakna u jednom obroku, što ga čini izbalansiranim.
A balanced meal is a meal that contains the correct combination of all the main nutritional groups in amounts that support health, energy and normal functioning of the body. The aim is that the meal is not too rich in only one type of nutrients (e.g. only carbohydrates or only fats), but that it provides proteins, carbohydrates, fats, vitamins and minerals in harmony.
Key components of a balanced meal:
1. Proteins – for building and repairing cells, muscles and hormones.
Examples: chicken, fish, eggs, tofu, legumes, buttermilk or Greek yogurt.
2. Carbohydrates - the main source of energy for the brain and body.
Examples: whole grain bread, rice, potatoes, oat flakes (rolled oats), vegetables and fruits.
3. Healthy fats – for energy, vitamin absorption and heart health.
Examples: olive oil, avocado, nuts, seeds, fish rich in omega-3.
4. Vitamins and minerals – to support immunity, skin, bones and other functions.
Examples: colorful vegetables and fruits, dairy products or plant-based alternative sources of calcium.
5. Fiber – for healthy digestion and satiety.
Examples: vegetables, fruits, whole grains, legumes.
6. Water - often forgotten, but essential for hydration.
Example of a balanced meal:
- Grilled chicken
- Integral rice
- Roasted colorful peppers and zucchini
- A spoonful of olive oil
- Fresh salad with lemon and herbs
This meal provides protein, carbohydrates, healthy fats, vitamins, minerals and fiber in one meal, making it balanced.
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