{"id":177823,"date":"2020-07-31T11:51:26","date_gmt":"2020-07-31T09:51:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=177823"},"modified":"2021-04-27T15:02:10","modified_gmt":"2021-04-27T13:02:10","slug":"kako-ucinkovito-pripraviti-in-shranjevati-obroke","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/","title":{"rendered":"Kako u\u010dinkovito pripraviti in shranjevati obroke?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/#Kaj_je_nacrtovana_priprava_obroka_oz_pakiranje_hrane\" title=\"Kaj je na\u010drtovana priprava obroka oz. pakiranje hrane\">Kaj je na\u010drtovana priprava obroka oz. pakiranje hrane<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/#Vrste_priprave_obrokov\" title=\"Vrste priprave obrokov\">Vrste priprave obrokov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/#Prednosti_priprave_obrokov\" title=\"Prednosti priprave obrokov\">Prednosti priprave obrokov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/#Kako_pripraviti_obroke\" title=\"Kako pripraviti obroke?\">Kako pripraviti obroke?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/#Kako_shranjevati_hrano_na_hladnem\" title=\"Kako shranjevati hrano na hladnem?\">Kako shranjevati hrano na hladnem?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Priprava obroka in nadzor prehrane sta eden najosnovnej\u0161ih <strong>klju\u010dev za dosego katerega koli \u0161portnega cilja.<\/strong>&nbsp;Poleg tega vam bo pakiranje obrokov pomagalo <strong>prihraniti \u010das, denar in \u017eivce<\/strong>.&nbsp;Torej, preberite si, v \u010dem se skriva<strong> lepota priprave obroka<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_nacrtovana_priprava_obroka_oz_pakiranje_hrane\"><\/span><strong>Kaj je na\u010drtovana priprava obroka oz. pakiranje hrane<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Priprava obroka je preprost izraz, ki ga v angle\u0161\u010dini zasledite kot <em>meal preparation<\/em>. Gre za <strong>koncept izbire in priprave obrokov vnaprej<\/strong>, da <strong>prihranite \u010das<\/strong> in <strong>nadzorujte ali uravnote\u017eite obroke<\/strong>.&nbsp;To je klju\u010dno za pomo\u010d mnogim ljudem pri <strong>doseganju zdravstvenih in \u0161portnih ciljev<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta princip je \u0161e posebej priljubljen med <strong>\u0161portniki in zelo zaposlenimi<\/strong>, ki preprosto nimajo \u010dasa kuhati in stati za \u0161tedilnikom.&nbsp;<span style=\"color: #ff6600;\">[1] [2] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/variety-of-dishes-1640771-min-min-1124x843.jpg\" alt=\"Kako u\u010dinkovito pripraviti in shranjevati obroke?\" class=\"wp-image-175373\" width=\"843\" height=\"632\" title=\"Kako u\u010dinkovito pripraviti in shranjevati obroke?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/variety-of-dishes-1640771-min-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/variety-of-dishes-1640771-min-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/variety-of-dishes-1640771-min-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/variety-of-dishes-1640771-min-min-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vrste_priprave_obrokov\"><\/span>Vrste priprave obrokov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstaja ve\u010d na\u010dinov na\u010drtovanja obrokov, ki vam bodo zagotovo <strong>pomagali prihraniti nekaj \u010dasa<\/strong>.&nbsp;Najbolj priljubljeni vklju\u010dujejo:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Batch kuhanje<\/strong> &#8211; priprava enega obroka nekaj dni vnaprej. \u010cez vikend lahko pripravite hrano, ki jo nato postavite v hladilnik ali zamrzovalnik, in jo porabite v naslednjih nekaj dneh.<\/li><li><strong>Posamezne porcije obrokov<\/strong> &#8211; v enem dnevu boste pripravili ve\u010d vrst obrokov, jih shranili v posode s hrano in jih zau\u017eili v naslednjih nekaj dneh<\/li><li><strong>Priprava sestavin za kuhanje<\/strong> &#8211; ta vrsta priprave jedi vam prihrani \u010das, ker sestavine, ki jih potrebujete za kuhanje, pripravite vnaprej. V skledo lahko nare\u017eete zelenjavo, meso ali krompir, zato vam bo kasnej\u0161e kuhanje vzelo veliko manj \u010dasa in truda.&nbsp;<span style=\"color: #ff6600;\">[1] [7]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prednosti_priprave_obrokov\"><\/span>Prednosti priprave obrokov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri pripravi obrokov je kar nekaj prednosti. Lahko vpliva na va\u0161e <strong>zdravje, te\u017eo, pa tudi na denarnico<\/strong>.&nbsp;Oglejte si, kak\u0161ne <strong>prednosti prina\u0161a priprava obrokov<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Lakota vas ne bo nikoli ujela nepripravljene<\/h3>\n\n\n\n<p>Ljudje, ki niso navajeni <strong>redne prehrane<\/strong>, imajo obi\u010dajno <strong>te\u017eave pri nadzoru nad svojo te\u017eo<\/strong>.&nbsp;\u010ce vas ne nau\u010dijo jesti <strong>vsak dan ob pribli\u017eno istem \u010dasu<\/strong>, va\u0161i mo\u017egani ne morejo poslati informacij, da je \u010das, da jeste. Zato vas lahko lakota <strong>kadar koli ujame<\/strong> in \u010de nimate pripravljene hrane, se <strong>zate\u010dete k slabim prehranjevalnim navadam<\/strong>.&nbsp;Sem spadajo na primer <strong>dostava<\/strong> <strong>kalori\u010dne oz. nezdrave hrane <\/strong>ali nenadzorovana po\u017ere\u0161nost. Vendar bo priprava obroka zagotovila, da vas <strong>lakota nikoli ne bo ujela nepripravljene<\/strong>.&nbsp;Lahko si pripravite hrano za cel dan &#8211; <strong>zajtrk, prigrizek, kosilo, popoldanski prigrizek in ve\u010derjo.<\/strong>&nbsp;\u010ce potem \u010dutite lakoto, preprosto <strong>pose\u017eete po zdravi alternativi<\/strong>, ki ste jo pripravili dan prej.&nbsp;<span style=\"color: #ff6600;\">[3] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/DSC09506-1-min-1124x751.jpg\" alt=\"Kaj je na\u010drtovanje obrokov in pakiranje hrane\" class=\"wp-image-175282\" width=\"843\" height=\"563\" title=\"Kaj je na\u010drtovanje obrokov in pakiranje hrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC09506-1-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC09506-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC09506-1-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC09506-1-min-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Dobite nadzor nad svojo prehrano<\/h3>\n\n\n\n<p>Nadzor nad prehrano je <strong>osnova za zdravje va\u0161ega telesa in doseganje \u0161portnih ciljev.<\/strong>&nbsp;\u010ce ne veste, koliko bi jedli, kako veste, <strong>kdaj ima va\u0161e telo dovolj<\/strong>?&nbsp;Zahvaljujo\u010d pripravi obroka <strong>boste natan\u010dno vedeli, koliko kalorij in makrohranil <\/strong>vsebuje va\u0161a prehrana. Poznali boste <strong>vse sestavine<\/strong>, ki ste jih uporabili pri kuhanju in s tem zagotovili, da boste v svoje telo vnesli samo <strong>najbolj kakovostno hrano in sestavine<\/strong>. Lepota priprave obrokov <strong>je v ravnovesju<\/strong>.<span style=\"color: #ff6600;\">&nbsp;[3] [4] [5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite dose\u010di to ravnovesje, se morate pri pripravi obrokov osredoto\u010diti na<strong> naslednji 2 glavni to\u010dki<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sledite svojemu dnevnemu vnosu kalorij <\/strong>&#8211; pri tem vam bodo pomagali razli\u010dne aplikacije ali razpredelnice kalorij in kalkulatorji.<\/li><li><strong>Vzdr\u017eujte ravnovesje<\/strong> makrohranil &#8211; va\u0161a dnevna prehrana mora biti sestavljena iz uravnote\u017eenega razmerja makrohranil, v razmerju:&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><ul><li>45\u201365% kalorij iz ogljikovih hidratov<\/li><li>20\u201335% kalorij iz ma\u0161\u010dob<\/li><li>10\u201335% kalorij iz beljakovin.<\/li><\/ul><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_7142-min-1124x749.jpeg\" alt=\"Prednosti priprave obrokov v naprej \" class=\"wp-image-175308\" width=\"843\" height=\"562\" title=\"Prednosti priprave obrokov v naprej \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_7142-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_7142-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_7142-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_7142-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">To vam bo pomagalo prihraniti nekaj \u010dasa in denarja<\/h3>\n\n\n\n<p>Ne glede na vrsto priprave obroka, boste vedno <strong>prihranili \u010das<\/strong>. <strong>Pri pripravi obrokov<\/strong> lahko mine kar nekaj \u010dasa, dokler ne najdete pravega sistema. Toda vzemite primer, ko se odlo\u010dite, da boste <strong>v nedeljo popoldne pripravili enodnevni obrok<\/strong>.&nbsp;Morda vam bo vzelo nekaj \u010dasa, vendar boste imeli ves \u010das <strong>pri roki odli\u010dne obroke<\/strong> in vam <strong>ne bo treba dlje \u010dasa pre\u017eiveti v kuhinji.<\/strong>&nbsp;Tako boste imeli ve\u010d \u010dasa za vadbo ali druge dejavnosti v prostem \u010dasu. Pomislite, koliko <strong>\u010dasa zapravite<\/strong>, ko stojite pred hladilnikom, medtem ko <strong>posku\u0161ate ugotoviti, kaj kuhati<\/strong>.&nbsp;Ko je va\u0161a hrana vnaprej pripravljena, jo morate samo<strong> vzeti iz hladilnika in pogreti.<\/strong>  <span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S pripravo obrokov dobite tudi ve\u010dji nadzor nad <strong>stro\u0161ki hrane<\/strong>. Poleg tega, da boste <strong>odpravili stro\u0161ke naro\u010dene hrane prek dostavne slu\u017ebe<\/strong>, kar vam bo zagotovo olaj\u0161alo finance, boste natan\u010dno vedeli, <strong>katere sestavine morate kupiti<\/strong>, zato vam ne bo treba ve\u010dkrat na teden hoditi v supermarket. Na\u0161 \u010dlanek <a title=\"12 namigov za denarnici prijazno nakupovanje in pripravo obrokov.\" href=\"https:\/\/gymbeam.si\/blog\/12-nasvetov-za-ugodno-nakupovanje-in-pripravo-hrane\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">12 namigov za denarnici prijazno nakupovanje in pripravo obrokov.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Manj zavr\u017eene hrane<\/h3>\n\n\n\n<p>Ta to\u010dka gre z roko v roki z var\u010devanjem denarja. Ko <strong>vzpostavite rutinsko pripravo obroka<\/strong>, boste natan\u010dno vedeli, <strong>koliko vsake sestavine potrebujete<\/strong>.&nbsp;Tako se boste izognili <strong>zavr\u017eeni hrani, ki bi jo odvrgli zaradi njenega poteka in tudi zmanj\u0161ali koli\u010dino nastalih odpadkov.&nbsp;<\/strong><span style=\"color: #ff6600;\">[5]<\/span> V ZDA povpre\u010dna oseba na leto odvr\u017ee <strong>108 kilogramov hrane<\/strong>, kar je 21% hrane, ki jo kupi. V Sloveniji je stanje nekoliko bolj\u0161e, a vendar podobno. V povpre\u010dju v smeti odvr\u017eejo 1.800 dolarjev na leto.&nbsp;<span style=\"color: #ff6600;\">[10]<\/span>&nbsp;V EU vsako leto zavr\u017eejo pribli\u017eno <strong>88 milijonov ton hrane<\/strong>, kar je <strong>173 kilogramov na osebo.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[9]<\/span>&nbsp;Ta \u017eivila in njihova embala\u017ea <strong>uni\u010dujejo okolje in negativno prispevajo k podnebnim spremembam<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/garbage-2729608_1920-min-1124x735.jpg\" alt=\"Manj zavr\u017eene hrane\" class=\"wp-image-175321\" width=\"843\" height=\"551\" title=\"Manj zavr\u017eene hrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/garbage-2729608_1920-min-1124x735.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/garbage-2729608_1920-min-400x262.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/garbage-2729608_1920-min-1536x1005.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/garbage-2729608_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pomaga pri zmanj\u0161evanju stresa<\/strong><\/h3>\n\n\n\n<p>Veliko ljudi se <strong>zate\u010de k razli\u010dnim dietam<\/strong>, ko posku\u0161a shuj\u0161ati, kar znatno <strong>pripomore k stresu<\/strong>.&nbsp;Vendar vam <strong>ni treba <\/strong>kar tako zmanj\u0161ati \u0161tevila kalorij in shuj\u0161ati <strong>s stradanjem<\/strong>, vsekakor je bolj\u0161a re\u0161itev, da <strong>pametno nadzorujete svojo prehrano<\/strong>.&nbsp;Zgoraj smo pojasnili pomen ravnote\u017eja za pravilno prehrano, nismo pa povedali, kak\u0161ne<strong> druge prednosti ima.<\/strong>&nbsp;Pomaga <strong>aktivno zmanj\u0161evati stres.<\/strong>&nbsp;Vnaprej sprejete odlo\u010ditve vam bodo pomagale, da se boste <strong>po\u010dutili bolj udobno<\/strong>, <strong>ne boste \u010dutili \u010dasovnega pritiska ali ob\u017ealovanja zaradi slabih prehranjevalnih odlo\u010ditev<\/strong>.&nbsp;Preprosto povedano, pripravljeni boste na vse, kar vas \u010daka.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Imeli boste nadzor nad velikostjo porcije<\/strong><\/h3>\n\n\n\n<p>Prevelike koli\u010dine hrane lahko prispevajo k <strong>prenajedanju in poznej\u0161emu pove\u010danju telesne te\u017ee<\/strong>.&nbsp;<strong>Premajhne <\/strong>porcije so tudi slabost, saj \u010de se ne boste najedli do sitega, boste samodejno <strong>posegli po drugem obroku<\/strong>.&nbsp;Priprava obrokov pa vam bo pomagala <strong>nadzirati velikost porcije.<\/strong>&nbsp;Sami najbolje veste, <strong>koliko hrane potrebujete, da pote\u0161ite svojo lakoto<\/strong>.&nbsp;Poleg tega ima nadzor porcij tudi \u0161tevilne druge prednosti, kot so:&nbsp;<span style=\"color: #ff6600;\">[5] [11]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>zagotavljanje bolj\u0161e prebave <\/li><li>vzdr\u017eevanje uravnote\u017eene ravni krvnega sladkorja<\/li><li>zadovoljevanje fizi\u010dne lakote<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"105817,107113,108862\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong>V va\u0161o prehrano bo prineslo raznolikost<\/strong><\/strong><\/h3>\n\n\n\n<p>\u010ce bi morali vsak dan <strong>razmi\u0161ljati, kaj bi danes pripravili za kosilo ali ve\u010derjo<\/strong>, bi verjetno<strong> izbrali hrano, ki jo je zaradi \u010dasovnih omejitev enostavno pripraviti<\/strong>. V primeru, da bi ubrali pot priprave obrokov, bi imeli <strong>veliko \u010dasa za razmislek<\/strong>, kaj boste <strong>pripravili za naslednje dni<\/strong>.&nbsp;Nenadoma se vam bo odprla <strong>\u0161iroka paleta mo\u017enosti<\/strong>, katere sestavine boste uporabili in vse <strong>na\u010dine, kako jih lahko pripravite.<\/strong>&nbsp;Ne boste <strong>omejeni na znana \u017eivila<\/strong>, ki jih ne \u017eelite <strong>jesti ves teden<\/strong>.&nbsp;Poleg tega boste izbolj\u0161ali tudi svoje <strong>kulinari\u010dne spretnosti<\/strong> in se spodbudili, da boste iskali <strong>nove in vedno bolj zahtevne&nbsp;<u><a title=\"Fitnes recepti\" href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/\" target=\"_blank\" rel=\"noopener noreferrer\">recepte<\/a><\/u>.<\/strong>&nbsp; <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/unnamed-9-2-min-1124x897.jpg\" alt=\"V va\u0161o prehrano bo prineslo raznolikost\" class=\"wp-image-175295\" width=\"843\" height=\"673\" title=\"V va\u0161o prehrano bo prineslo raznolikost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-9-2-min-1124x897.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-9-2-min-400x319.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-9-2-min-1536x1226.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-9-2-min-2048x1634.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_pripraviti_obroke\"><\/span><strong>Kako pripraviti obroke<\/strong>?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>So vas <strong>prednosti priprave obrokov<\/strong> prepri\u010dale, da preizkusite to metodo? Tu je nekaj <strong>preverjenih nasvetov, kako to storiti<\/strong>!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ustvarite jedilnik za cel teden<\/strong><\/h3>\n\n\n\n<p>Priprava obrokov najbolje deluje, \u010de se <strong>strogo dr\u017eite vnaprej pripravljenega na\u010drta.<\/strong>&nbsp;To bi moralo vklju\u010devati natan\u010dne podatke, kot so:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>katere recepte boste pripravljali<\/li><li>katere sestavine morate kupiti<\/li><li>dan, ko pripravljate dolo\u010den obrok<\/li><li>za koliko dni bo obrok pripravljen<\/li><li>kak\u0161ne so hranilne vrednosti tega obroka<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u010drt je samo v va\u0161ih rokah in mora <strong>ustrezati tedenskemu urniku<\/strong>.&nbsp;Dolo\u010ditev natan\u010dnih dni in \u010dasa obrokov bo <strong>poenostavila postopek odlo\u010danja<\/strong> ter vas razbremenila, da se boste lahko la\u017eje posve\u010dali ostalim stvarem.&nbsp;<span style=\"color: #ff6600;\">[1] [2] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Na\u0161 nasvet:&nbsp;<\/strong>\u010ce \u017eelite prihraniti \u010das, izberite recepte, ki zahtevajo razli\u010dne na\u010dine priprave. Preve\u010d receptov, za katere je potrebna enaka oprema za kuhanje, na primer pe\u010dica, bo naenkrat omejilo \u0161tevilo obrokov, ki jih lahko pripravite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/computer-desk-hand-laptop-374631-min-1124x749.jpg\" alt=\"Kako pripraviti obroke?\" class=\"wp-image-175334\" width=\"843\" height=\"562\" title=\"Kako pripraviti obroke?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/computer-desk-hand-laptop-374631-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/computer-desk-hand-laptop-374631-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/computer-desk-hand-laptop-374631-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/computer-desk-hand-laptop-374631-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pripravite nakupovalni seznam<\/strong><\/h3>\n\n\n\n<p>Nakup <strong>brez priprave<\/strong> je lahko resni\u010dna izguba \u010dasa, pa tudi izguba denarja. \u010ce greste v trgovino <strong>brez nakupovalnega seznama<\/strong>, kupite ne le tisto, kar resni\u010dno potrebujete, ampak tudi kup drugih, <strong>v\u010dasih res neuporabnih stvari<\/strong>.&nbsp;Omejite nakupe hrane na samo <strong>en dan na teden<\/strong> in uporabite storitev <strong>dostave hrane<\/strong>, s \u010dimer boste prihranili veliko \u010dasa.&nbsp;<span style=\"color: #ff6600;\">[1] [2] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/supermarket-949913_1920-min-1124x744.jpg\" alt=\"Pripravite nakupovalni seznam\" class=\"wp-image-175347\" width=\"843\" height=\"558\" title=\"Pripravite nakupovalni seznam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/supermarket-949913_1920-min-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/supermarket-949913_1920-min-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/supermarket-949913_1920-min-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/supermarket-949913_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ustvarite potek dela<\/h3>\n\n\n\n<p>Premi\u0161ljen potek dela vam bo pomagal<strong> prihraniti \u010das, pre\u017eivet v kuhinji<\/strong>.&nbsp;\u010ce ste izbrali <strong>ve\u010d razli\u010dnih receptov<\/strong>, za\u010dnite s tistim, ki vam vzame najve\u010d \u010dasa za kuhanje, na primer juha. Ko pripravite sestavine in juho postavite na \u0161tedilnik, jo je obi\u010dajno potrebno le <strong>za\u010diniti ali ob\u010dasno me\u0161ati<\/strong>.&nbsp;Medtem ko se juha kuha, lahko <strong>za\u010dnete pripravljati drug obrok<\/strong>.&nbsp;Enako velja za<strong> jedi, pe\u010dene v pe\u010dici<\/strong>, ki jih ni potrebno nenehno nadzorovati. \u010ce \u017eelite prihraniti \u0161e ve\u010d \u010dasa, <strong>si dobro oglejte vse izbrane recepte<\/strong>.&nbsp;Morda boste ugotovili, da nekateri potrebujejo<strong> iste sestavine<\/strong>, ki jih lahko nato pripravite naenkrat.&nbsp;<span style=\"color: #ff6600;\">[5] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Izberite pravo posodo<\/strong><\/h3>\n\n\n\n<p>Veliko ljudi \u00bb<strong>obsoja\u00ab pripravo obrokov <\/strong>prav zato, ker se bojijo<strong> hitrega izteka hrane.<\/strong>&nbsp;\u010ce pa za shranjevanje <strong>uporabite primerno posodo<\/strong>, naj vas ne skrbi. Med katerimi vrstami posod lahko izbirate?&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Nepropustne posode za shranjevanje \u017eivil<\/strong> &#8211; to so silikonske vre\u010dke, ki jih je enostavno oprati, ali posode, v katere lahko shranjujete \u017eivila. Tako jih ohranjajo sve\u017ee in hrustljave resni\u010dno dolgo.<\/li><li><strong>Konzerve brez BPA<\/strong> &#8211; BPA je kemi\u010dna snov, ki se uporablja pri proizvodnji PVC plastike in pri visokih temperaturah lahko negativno vpliva na na\u0161e telo. Zato izberite plasti\u010dno embala\u017eo in konzerve brez BPA.<\/li><li><strong>Posode, primerne za zamrzovalnik<\/strong> &#8211; v zamrzovalniku ni mogo\u010de shraniti vseh posod, saj lahko po\u010dijo pri zelo nizkih temperaturah. Vendar obstajajo posebne posode, odporne proti zmrzali, ki so idealne za shranjevanje hrane na mrazu.<\/li><li><strong>Organizatorji hrane<\/strong> &#8211; priro\u010dni plasti\u010dni ali stekleni organizatorji, v katere lahko naenkrat shranite vso hrano. Zahvaljujo\u010d njim lahko prilogo ali omako lo\u010dite od glavne jedi.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zajam\u010deni nasveti za uspe\u0161no pripravo obroka<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>najprej za\u010dnite z enostavnimi recepti, in \u010de ste v tem dobri, lahko pose\u017eete po bolj zahtevnih<\/li><li>kuhajte jedi, ki so vam v\u0161e\u010d<\/li><li>Vlagajte v kakovostne <u><a title=\"Torbe za hrano\" href=\"https:\/\/gymbeam.si\/torbe-za-hrano\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">embala\u017ee za hrano<\/a><\/u><\/li><li>izberite zdrave sestavine<\/li><li>upo\u0161tevajte rok uporabe na embala\u017ei izdelka<\/li><li>najprej jejte hrano, ki se hitreje pokvari <span style=\"color: #ff6600;\">[2]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_shranjevati_hrano_na_hladnem\"><\/span><strong>Kako shranjevati hrano na hladnem<\/strong>?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali vas skrbi, katera \u017eivila lahko <strong>shranjujete v hladilniku<\/strong> in katera <strong>naj bodo v zamrzovalniku?<\/strong>&nbsp;Poglejte si, katera hrana se bo najdlje obdr\u017eala na mrazu:<span style=\"color: #ff6600;\">&nbsp;[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hlajenje pri 4 \u00b0 C ali ni\u017eje<\/strong><\/p>\n\n\n\n<p>1 &#8211; 2 dni: kuhana mleta perutnina ali mleto goveje meso<\/p>\n\n\n\n<p>3 &#8211; 4 dni: kuhano meso, ribe, perutnina, juhe in enolon\u010dnice<\/p>\n\n\n\n<p>5 dni: kuhani fi\u017eol, humus<\/p>\n\n\n\n<p>1 teden: kuhana jajca, sesekljana zelenjava, \u010de jih hranimo v nepredu\u0161ni posodi<\/p>\n\n\n\n<p>2 tedna: mehki sir<\/p>\n\n\n\n<p>5 &#8211; 6 tednov: trdi sir<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zamrzovanje pri -17 \u00b0 C ali ni\u017eje<\/strong><\/p>\n\n\n\n<p>2 &#8211; 3 mesece: juhe, enolon\u010dnice, kuhan fi\u017eol<\/p>\n\n\n\n<p>3 &#8211; 6 mesecev: kuhano ali mleto meso, perutnina<\/p>\n\n\n\n<p>6 &#8211; 8 mesecev: jagodi\u010devje in narezano sadje (banana, jabolka, hru\u0161ke, slive, mango), shranjene v vre\u010dki za zamrzovanje<\/p>\n\n\n\n<p>8 &#8211; 12 mesecev: zelenjava, \u010de jo najprej 3 do 5 minut blan\u0161iramo<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priprava obrokov vnaprej je<strong> odli\u010dno orodje za ljudi<\/strong>, ki \u017eelijo <strong>pre\u017eiveti manj \u010dasa v kuhinji in imeti nadzor nad svojo prehrano<\/strong>.&nbsp;Poleg tega spodbuja tudi <strong>u\u017eivanje hrane, bogate s hranili<\/strong>, in odvra\u010da od u\u017eivanja <strong>manj hranljive hrane<\/strong>, kot je hitra hrana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste tudi vi <strong>podlegli trendu priprave obroka?<\/strong>&nbsp;Svojo izku\u0161njo delite z nami v spodnjih komentarjih. \u010ce vam je bil \u010dlanek v\u0161e\u010d in \u017eelite te nasvete priporo\u010diti prijateljem, ga <strong>delite <\/strong>z njimi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/food-bags\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFood Bags\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Priprava obroka in nadzor prehrane sta eden najosnovnej\u0161ih klju\u010dev za dosego katerega koli \u0161portnega cilja.\u00a0Poleg tega vam bo pakiranje obrokov pomagalo prihraniti \u010das, denar in \u017eivce.\u00a0Torej, preberite si, v \u010dem se skriva lepota priprave obroka.<\/p>\n","protected":false},"author":22,"featured_media":175528,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6675,7155,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-177823","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-jedilnik","9":"tag-priprava-jedi","10":"tag-zdrav-zivljenjski-slog","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako u\u010dinkovito pripraviti in shranjevati obroke? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Priprava obrokov je odli\u010den na\u010din, da v kuhinji pre\u017eivite manj \u010dasa in zase uveljavite zdravo prehrano. 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