Zdrava prehrana
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Transcript of Zdrava prehrana
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ZDRAVA PREHRANA
Pripremila: Renata Kos, prof.
defektolog
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PIRAMIDA ZDRAVE PREHRANE
Šest glavnih skupina namirnica:
• žitarice i proizvodi od žitarica, riža, kruh,
tjestenina,
• voće,
• povrće,
• mlijeko i mliječni proizvodi,
• meso, riba i jaja,
• masti, ulja, slatkiši.
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Hranu na samom vrhu piramide pokušajte izbjegavati.
PIRAMIDA ZDRAVE PREHRANE
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• Obroci moraju sadržavati glavne skupine namirnica:
žitarice i proizvode od žita
RAZNOVRSNO SE HRANITI
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RAZNOVRSNO SE HRANITI
• voće
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• povrće
RAZNOVRSNO SE HRANITI
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RAZNOVRSNO SE HRANITI
• mlijeko i mliječne proizvode
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• meso, ribu i jaja
RAZNOVRSNO SE HRANITI
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IZBJEGAVATI
• slatkiše
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DNEVNI OBROCI
• Možemo ih podijeliti na glavne:
- zajutrak/doručak,
- ručak,
- večeru
• i sporedne:
- užina.
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ZAJUTRAK/DORUČAK
• Prvi i najvažniji dnevni obrok.
• Preporučljivo ga je sastaviti od:
- žitarica,
- kruha od cjelovitog zrna,
- voća i voćnih sokova,
- meda, voćnih namaza,
- mlijeka i mliječnih proizvoda,
- jaja i nemasne šunke.
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ZAJUTRAK/DORUČAK
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ZAJUTRAK/DORUČAK
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ZAJUTRAK/DORUČAK
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ZAJUTRAK/DORUČAK
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ZAJUTRAK/DORUČAK
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RUČAK
• U našoj se zemlji smatra najvažnijim dnevnim
obrokom.
• Najčešće se sastoji od tri ili više jela:
- juhe,
- mesnog jela s prilogom, salatom,
- desertnog jela.
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RUČAK
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RUČAK
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RUČAK
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RUČAK
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RUČAK
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VEČERA
• Nezaobilazan obrok koji hrani naš organizam dok spava.
• Bitno da je lagan, ali bogat vodom i
proteinima.
• Salate s više vrsta povrća najbolji su izbor.
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VEČERA
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MEĐUOBROCI
• Međuobroci su obično između doručka i ručka te između ručka i večere.
• Najbolje je uzeti - voće, voćne sokove bez šećera, - jogurt, - peciva od cjelovitih žitarica.
• Grickati lješnjake, orahe, bademe, suhe brusnice ili grožđice.
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UŽINA
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NE ZABORAVITE!
• Dnevno se preporuča popiti 8 čaša vode.