{"id":66,"date":"2025-07-10T05:08:54","date_gmt":"2025-07-10T05:08:54","guid":{"rendered":"http:\/\/www.suvibjorkqvist.fi\/?p=66"},"modified":"2025-08-03T08:57:36","modified_gmt":"2025-08-03T05:57:36","slug":"ruoka-ja-liikuntasuunnitelma","status":"publish","type":"post","link":"https:\/\/www.suvibjorkqvist.fi\/?p=66","title":{"rendered":"Ruoka- ja liikuntasuunnitelma"},"content":{"rendered":"
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\"\"<\/figure><\/div>\n\n\n

<\/p>\n\n\n\n

<\/p>\n\n\n\n

Ruoka- ja liikuntasuunnitelmani (joka toki joustaa tilanteen mukaan):<\/p>\n\n\n\n

S\u00e4\u00e4nn\u00f6llinen ateriarytmi. Esimerkki ruokap\u00e4iv\u00e4kirjasta:<\/strong><\/p>\n\n\n\n

-Aamupala: 2 x kauraleip\u00e4 lisukkeilla, hedelm\u00e4\u00e4, proteiininl\u00e4hde, musta kahvi.\ufe0f
-Lounas: L\u00e4mmin ruoka, salaattia\/kasviksia, vett\u00e4.
\ufe0f-V\u00e4lipala: kourallinen p\u00e4hkin\u00f6it\u00e4 tai proteiinirahka, musta kahvi.
-P\u00e4iv\u00e4llinen: L\u00e4mmin ruoka, salaattia\/kasviksia, vett\u00e4.
-Iltapala: Maustamatonta jogurttia, johon sekaan hedelm\u00e4\u00e4\/marjoja\/p\u00e4hkin\u00e4\u00e4.<\/p>\n\n\n\n

Juomana vett\u00e4, vichy\u00e4 jne.<\/p>\n\n\n\n

Juhla- ja erityistilanteissa (kuten matkoilla) kohtuudella jotain herkkua. Esimerkiksi syntt\u00e4reill\u00e4 kakkua, kyl\u00e4ss\u00e4 kahvin kanssa pulla tms.<\/p>\n\n\n\n

S\u00e4\u00e4nn\u00f6llinen liikunta:<\/strong><\/p>\n\n\n\n

-P\u00e4ivitt\u00e4in koirien kanssa k\u00e4velylenkkej\u00e4
-Useamman kerran viikossa py\u00f6r\u00e4ily\u00e4 (kes\u00e4ll\u00e4 ulkona, talvella spinningiss\u00e4) \/ salilla k\u00e4ynti\u00e4 (olkap\u00e4\u00e4ongelmat huomioiden)<\/p>\n","protected":false},"excerpt":{"rendered":"

Ruoka- ja liikuntasuunnitelmani (joka toki joustaa tilanteen mukaan): S\u00e4\u00e4nn\u00f6llinen ateriarytmi. Esimerkki ruokap\u00e4iv\u00e4kirjasta: -Aamupala: 2 x kauraleip\u00e4 lisukkeilla, hedelm\u00e4\u00e4, proteiininl\u00e4hde, musta kahvi.\ufe0f-Lounas: L\u00e4mmin ruoka, salaattia\/kasviksia, vett\u00e4.\ufe0f-V\u00e4lipala: kourallinen p\u00e4hkin\u00f6it\u00e4 tai proteiinirahka, musta kahvi.-P\u00e4iv\u00e4llinen: L\u00e4mmin ruoka, salaattia\/kasviksia, vett\u00e4.-Iltapala: Maustamatonta jogurttia, johon sekaan hedelm\u00e4\u00e4\/marjoja\/p\u00e4hkin\u00e4\u00e4. Juomana vett\u00e4, vichy\u00e4 jne. Juhla- ja erityistilanteissa (kuten matkoilla) kohtuudella jotain herkkua. Esimerkiksi syntt\u00e4reill\u00e4 kakkua, … Jatka lukemista ”Ruoka- ja liikuntasuunnitelma”<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,43],"tags":[6,12,7,11],"class_list":["post-66","post","type-post","status-publish","format-standard","hentry","category-hyvinvointi","category-ruokasuunnitelma","tag-liikunta","tag-liikuntasuunnitelma","tag-ravitsemus","tag-ruokasuunnitelma"],"yoast_head":"\nRuoka- ja liikuntasuunnitelma -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.suvibjorkqvist.fi\/?p=66\" \/>\n<meta property=\"og:locale\" content=\"fi_FI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ruoka- ja liikuntasuunnitelma -\" \/>\n<meta property=\"og:description\" content=\"Ruoka- ja liikuntasuunnitelmani (joka toki joustaa tilanteen mukaan): S\u00e4\u00e4nn\u00f6llinen ateriarytmi. Esimerkki ruokap\u00e4iv\u00e4kirjasta: -Aamupala: 2 x kauraleip\u00e4 lisukkeilla, hedelm\u00e4\u00e4, proteiininl\u00e4hde, musta kahvi.\ufe0f-Lounas: L\u00e4mmin ruoka, salaattia\/kasviksia, vett\u00e4.\ufe0f-V\u00e4lipala: kourallinen p\u00e4hkin\u00f6it\u00e4 tai proteiinirahka, musta kahvi.-P\u00e4iv\u00e4llinen: L\u00e4mmin ruoka, salaattia\/kasviksia, vett\u00e4.-Iltapala: Maustamatonta jogurttia, johon sekaan hedelm\u00e4\u00e4\/marjoja\/p\u00e4hkin\u00e4\u00e4. Juomana vett\u00e4, vichy\u00e4 jne. Juhla- ja erityistilanteissa (kuten matkoilla) kohtuudella jotain herkkua. 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