En od največjih izzivov pri izgubi odvečnih kilogramov je
zmanjševanje in omejevanje kalorij. Po mnogih nizkokaloričnih živilih bo
občutek lakote še vedno prisoten, kar lahko privede do prenajedanja.

Na srečo obstajajo zdrava živila, ki so nizkokalorična,
obenem pa te bodo nasitila. Tudi če tvoj namen ni izguba kilogramov, temveč
samo bolj zdrava prehrana, so ta živila ravno pravšnja zate!

1. Oves oz. ovseni kosmiči

Oves je odličen dodatek k zdravi prehrani. Ne samo, da ima nizko vsebnost kalorij, vsebuje tudi proteine in vlaknine, ki te bodo dlje časa nasitili.

40 gramov ovsenih kosmičev vsebuje le 148 kalorij, hkrati pa ima 5,5 gramov proteinov in 3,8 gramov vlaknin – oboje pomembno vpliva na lakoto in apetit.

2. Grški jogurt

Grški jogurt je zelo dober vir proteinov, ki ti bo znižal hrepenenje po hrani in pomagal pri izgubi kilogramov. Čeprav se vrednosti razlikujejo med različnimi proizvajalci in okusi, običajno 150 gramov grškega jogurta vsebuje  130 kalorij in 11 gramov proteinov.

3. Jagodičevje

Jagode, borovnice, maline in robide so odličen vir vitaminov, mineralov in antioksidantov, pomagajo pa tudi pri optimizaciji tvojega zdravja. Jagodičevje je polno vlaknin, spodbuja izgubo kilogramov in zmanjšuje lakoto. Za primer: 148 gramov borovnic ima le 84 kalorij, napolnjene pa so s 3,6 grami vlaknin.

4. Jajca

So nizkokalorična, vsebujejo pa mnogo ključnih hranil. Samo eno, večje  jajce ima 72 kalorij in 6 gramov proteinov. Raziskave kažejo, da lahko zajtrk z jajci zmanjša občutek lakote čez dan, prav tako pa visoko-proteinski zajtrki zmanjšajo potrebe po prigrizkih in znižajo raven ghrelin-a (hormon lakote).

5. Kokice

Zahvaljujoč visoki vsebnosti vlaknin štejejo kokice med najbolj sitostne in nizkokalorične prigrizke. 8 gramov kokic (pripravljenih brez maščob) vsebuje le 31 kalorij, a ima kar 1,2 grama vlaknin – to je 5% dnevne potrebe po vlakninah. Ne samo, da vlaknine upočasnjujejo prebavo in s tem zagotovijo daljši občutek sitosti, stabilizirajo tudi raven sladkorja v krvi in s tem preprečijo občutek lakote in hrepenenja po prigrizkih.

Najbolje je, da kokice pripraviš doma v ponvi, samo na vročem zraku. Veliko že pripravljenih kokic ima namreč nepotrebne maščobe, umetne arome in dodanega preveč sladkorja ali preveč soli.

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