{"id":213747,"date":"2021-10-15T08:15:00","date_gmt":"2021-10-15T06:15:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=213747"},"modified":"2021-12-21T20:16:15","modified_gmt":"2021-12-21T19:16:15","slug":"7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/","title":{"rendered":"7 nasvetov, kako jesti, kar vam je v\u0161e\u010d in se ne zrediti"},"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\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/#Enacbe_vnosa_in_porabe_ne_morete_prekiniti\" title=\"Ena\u010dbe vnosa in porabe ne morete prekiniti\">Ena\u010dbe vnosa in porabe ne morete prekiniti<\/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\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/#1_Dodajte_fizicno_aktivnost\" title=\"1. Dodajte fizi\u010dno aktivnost\">1. Dodajte fizi\u010dno aktivnost<\/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\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/#2_Nadomestite_sladkor\" title=\"2. Nadomestite sladkor\">2. Nadomestite sladkor<\/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\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/#3_Nadomestite_mastno_hrano\" title=\"3. Nadomestite mastno hrano\">3. Nadomestite mastno hrano<\/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\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/#4_Ne_pozabite_na_beljakovine\" title=\"4. Ne pozabite na beljakovine\">4. Ne pozabite na beljakovine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/#5_Razdelite_na_porcije\" title=\"5. Razdelite na porcije\">5. Razdelite na porcije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/#6_Izberite_sladice_z_manj_kalorijami\" title=\"6. Izberite sladice z manj kalorijami\">6. Izberite sladice z manj kalorijami<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/#7_Vnaprej_si_pripravite_posamezne_porcije\" title=\"7. Vnaprej si pripravite posamezne porcije\">7. Vnaprej si pripravite posamezne porcije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/#Kaj_se_lahko_iz_tega_naucite\" title=\"Kaj se lahko iz tega nau\u010dite?\">Kaj se lahko iz tega nau\u010dite?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hrepenenje po &#8220;ne\u010dem dobrem&#8221; v\u010dasih dohiti vse nas. Pri nekaterih se te \u017eelje vsake toliko pojavijo nepri\u010dakovano, pri drugih pa so to vsakdanje \u017eelje ob popoldanski kavi. Lahko jih poskusite pregnati na primer z zelenjavo, toda nekako vsi vemo, da ne bo \u0161lo in da kumara preprosto ni in nikoli ne bo \u010dokoladna torta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne glede na to, ali ste redni ali ob\u010dasni sladkosned, je dobro vedeti, da vam ni treba skrbeti ob u\u017eivanju sladkarij. Ali veste, da si lahko vsak dan privo\u0161\u010dite kak\u0161no malenkost, ne da bi se to kazalo na va\u0161i te\u017ei? Torej,<strong> se vam pri huj\u0161anju ni treba odre\u010di sladkarijam<\/strong>, le pametni morate biti pri tem. Zato vam bomo v dana\u0161njem \u010dlanku pokazali nekaj nasvetov, kako lahko jeste sladkarije in se ne zredite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Enacbe_vnosa_in_porabe_ne_morete_prekiniti\"><\/span>Ena\u010dbe vnosa in porabe ne morete prekiniti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne glede na to, kako mo\u010dno se trudite, ne morete spremeniti zakonov fizike. Torej bo na\u010delo vedno tak\u0161no, <strong>da \u010de vnesete ve\u010d energije (kalorij), kot jo porabite, se boste zredili.<\/strong> Po drugi strani, \u010de <strong>absorbirate manj energije, kot jo porabite, boste shuj\u0161ali.<\/strong> Edini na\u010din za ohranjanje te\u017ee je vzdr\u017eevanje uravnote\u017eenega vnosa kalorij, kar pomeni, da morate absorbirati pribli\u017eno toliko energije, kot jo porabite. Na sam vnos in porabo vpliva veliko dejavnikov, pravkar omenjena \u017eelja po sladkem pa lahko do neke mere vpliva na to, koliko energije boste prejeli.&nbsp;&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<p>O tem, kako izra\u010dunati vnos kalorij, bomo povedali ve\u010d v tem \u010dlanku <span style=\"color: #ff6600;\">Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kako dolo\u010diti, koliko kalorij morate zau\u017eiti?<\/h3>\n\n\n\n<p>Najla\u017eji na\u010din je vnesti svoje podatke v na\u0161 kalkulator, ki izra\u010duna pribli\u017eni priporo\u010deni vnos kalorij in posameznih makrohranil, ki se jih morate dr\u017eati, da dose\u017eete svoj cilj. Upo\u0161tevajte, da so vrednosti le okvirne. Vsako telo je druga\u010dno in se razli\u010dno odziva na dolo\u010den vnos. Zato morate spremljati vnos in ga po potrebi prilagoditi, da se postopoma pribli\u017eate cilju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n            if (data.myGoal == 'loseWeight') {\n                goalIndex = 0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && !data.teamSport && data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2.2) {\n                        proteinIndex = 2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            data.Sacharidy = carbohydrates + ' gramov ';\n\n            $('[data-js=\"micronutrientsKCal\"]').html(Math.round(kCal));\n            $('[data-js=\"micronutrientsCarbohydrates\"]').html(Math.round(carbohydrates));\n            $('[data-js=\"micronutrientsProteins\"]').html(Math.round(proteins));\n            $('[data-js=\"micronutrientsLipids\"]').html(Math.round(lipids));\n\n            $('[data-js=\"micronutrientsInfo\"]').hide();\n            $('[data-js=\"micronutrientsResult\"]').show();\n\n            $(\".here\").html(JSON.stringify(data, undefined, 2));\n\n        }\n\n        function actualize() {\n\n            if (data.gender == 'female') {\n                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } else {\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", false);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", false);\n            }\n\n            if (data.gender && data.age && data.weight && data.height && data.myGoal) {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", false);\n            } else {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako bi lahko bil videti tak vnos energije, bomo pokazali na <strong>primeru povpre\u010dnega mo\u0161kega in \u017eenske:<\/strong><\/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>Povpre\u010dna \u017eenska (Ema) je visoka 170 cm in tehta 65 kg.&nbsp;<\/strong> Priporo\u010den vnos za vzdr\u017eevanje telesne te\u017ee, \u010de se ne ukvarja s \u0161portom ali se fizi\u010dno giba: 2040 kcal \/ dan, ogljikovi hidrati: 304 g, beljakovine: 78 g, ma\u0161\u010dobe: 57 g.<\/li><li><strong>Povpre\u010dni mo\u0161ki (Jure) je visok 180 cm in tehta 80 kg:&nbsp;<\/strong> Priporo\u010den vnos za vzdr\u017eevanje telesne te\u017ee, \u010de se ne ukvarja s \u0161portom ali se fizi\u010dno giba: 2344 kcal \/ dan, ogljikovi hidrati: 343 g, beljakovine: 96 g, ma\u0161\u010dobe: 65 g.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce izra\u010dunamo, da bo zajtrk predstavljal pribli\u017eno 20%, kosilo 35% in ve\u010derja 30% dnevnega vnosa, nam bo ostalo <strong>pribli\u017eno 15% celotnega dnevnega vnosa<\/strong>, v katerega bi lahko Jure in Ema uvrstila tudi sladico. <strong>To bi pomenilo 306 kcal za sladico za Emo in 351 kcal za Jureta.<\/strong> V teoriji bi lahko vsak izmed njiju namesto popoldanskega prigrizka pojedel pribli\u017eno <strong>60\u201370 g \u010dokolade<\/strong>, ne da bi se to pokazalo na njihovi te\u017ei. Te\u017eava pa je v tem, da \u010dokolada lakote ne pote\u0161i za zelo dolgo. <span style=\"color: #ff6600;\">[7] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako lahko pose\u017eemo po drugem prigrizku, da prepre\u010dimo lakoto, s \u010dimer pove\u010damo vnos in dolgoro\u010dno pridobimo na te\u017ei. Na\u010din dela na\u0161ega telesa je nekaj, na kar je treba ra\u010dunati. To zagotovo ne pomeni, da ne smete jesti. <strong>Najdite inspiracijo z na\u0161imi 7 nasveti, kako se pametno prepustiti, ne da bi vam bilo treba preostanek dneva zmanj\u0161ati vnos.<\/strong> Poleg tega vam ni treba skrbeti, ali se bosta te\u017ea in odstotek ma\u0161\u010dobe pove\u010dala.<\/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.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg\" alt=\"Kako jesti sladkarije in se ne zrediti\" class=\"wp-image-205067\" width=\"843\" height=\"657\" title=\"Kako jesti sladkarije in se ne zrediti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-400x312.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1536x1197.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-2048x1596.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dodajte_fizicno_aktivnost\"><\/span>1. Dodajte fizi\u010dno aktivnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot smo napisali zgoraj,<strong> kalori\u010dno ravnovesje velja v vseh pogojih.<\/strong> Toda to vam igra na roko, kajti v praksi to pomeni, da \u010de <strong>dodate gibanje in porabite ve\u010d kalorij<\/strong>, vam ni treba skrbeti, da bi se z u\u017eivanjem sladkarij zredili. In ni vam treba takoj iti na intenzivno vadbo crossfit. Kaj pa, \u010de bi \u0161li na <strong>dalj\u0161i sprehod<\/strong> in imeli za cilj kavarno ali sla\u0161\u010di\u010darno, v kateri bi si privo\u0161\u010dili tortico? Videli boste, da boste \u0161e toliko bolj u\u017eivali. \u010ce pa niste ljubitelj dolgih sprehodov, lahko <strong>kalorije pokurite z drugimi \u0161porti<\/strong> ali vsakodnevnimi aktivnostmi. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko kalorij pokurimo z razli\u010dnimi dejavnostmi?<\/strong>&nbsp;[6]<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center><strong>Aktivnost<\/strong><\/center><\/th><th><center><strong>Koliko pokuri 65 kg \u017eenska na uro<\/strong><\/center><\/th><th><center><strong>Koliko pokuri 80 kg mo\u0161ki na uro<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>\u010ci\u0161\u010denje stanovanja<\/center><\/td><td><center>214 kcal<\/center><\/td><td><center>264 kcal<\/center><\/td><\/tr><tr><td><center>Vrtnarjenje&nbsp;<\/center><\/td><td><center>195 kcal<\/center><\/td><td><center>240 kcal<\/center><\/td><\/tr><tr><td><p style=\"text-align: center;\">Hoja (5,5 km \/ h) po ravni povr\u0161ini<\/p><\/td><td><center>338 kcal<\/center><\/td><td><center>416 kcal<\/center><\/td><\/tr><tr><td><center>Tek 10 km\/h<\/center><\/td><td><center>637 kcal<\/center><\/td><td><center>784 kcal<\/center><\/td><\/tr><tr><td><center>Preskakovanje kolebnice<\/center><\/td><td><center>715 kcal<\/center><\/td><td><center>880 kcal<\/center><\/td><\/tr><tr><td><center>Poskoki<\/center><\/td><td><center>520 kcal<\/center><\/td><td><center>640 kcal<\/center><\/td><\/tr><tr><td><center>Kepanje s snegom<\/center><\/td><td><center>400 kcal<\/center><\/td><td><center>505 kcal<\/center><\/td><\/tr><tr><td><center>Kidanje snega<\/center><\/td><td><center>570 kcal<\/center><\/td><td><center>750 kcal<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kalori\u010dna vrednost povpre\u010dne sladice <strong>je lahko med 200-1000 kcal,<\/strong> odvisno od velikosti in sestave. \u010ce pa si privo\u0161\u010dite kak\u0161no torto, ki presega va\u0161 kalori\u010dni vnos, se morate sprehoditi do kavarne, zve\u010der skidati sneg in pospraviti stanovanje in s tem boste <strong>brez te\u017eav porabili odve\u010dne kalorije<\/strong> in celo shuj\u0161ali, medtem ko boste jedli, kar vam je v\u0161e\u010d.<\/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.cz\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg\" alt=\"Koliko kalorij porabite med \u0161portom in obi\u010dajnimi aktivnostmi?\" class=\"wp-image-205083\" width=\"843\" height=\"562\" title=\"Koliko kalorij porabite med \u0161portom in obi\u010dajnimi aktivnostmi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Nadomestite_sladkor\"><\/span>2. Nadomestite sladkor <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg\" alt=\"Kako na zdrav na\u010din nadomestiti sladkor\" class=\"wp-image-205097\" title=\"Kako na zdrav na\u010din nadomestiti sladkor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-324x400.jpg 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1245x1536.jpg 1245w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1660x2048.jpg 1660w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad.jpg 1800w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:63px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste ljubitelj doma\u010dih sladic, imate prednost <strong>nadzirati uporabljene surovine in kalori\u010dno vrednost.<\/strong> Za sladkarije, kot so sladke \u017eemljice, pecivo ali tortice, so na splo\u0161no zna\u010dilni <strong>visoki ogljikovi hidrati, predvsem preprosti v obliki sladkorjev in ma\u0161\u010dob.<\/strong> Zato ni slabo, \u010de vsaj delno te sestavine nadomestimo z ustreznej\u0161o alternativo. Na primer, lahko poskusite <strong>sirup iz cikorije<\/strong>, ki ima ni\u017ejo vsebnost sladkorja, a tudi velik dele\u017e topnih vlaknin. Sladila lahko primerjate s sladkorjem, vendar ne smete pretiravati, saj lahko pretiran vnos vlaknin povzro\u010di prebavne motnje. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sladila<\/strong> vam bodo naredila tudi odli\u010dno uslugo, saj bodo zanesljivo nadomestila sladkor v sladicah. Poskusite lahko na primer <strong><span style=\"color: #ff6600;\">eritritol<\/span><\/strong>, <strong><span style=\"color: #ff6600;\">stevio<\/span> ali <span style=\"color: #ff6600;\">ksilitol<\/span><\/strong>. Za ta sladila vam ni treba skrbeti. Obi\u010dajno pridete v stik z njimi, ker se pojavijo v sadju ali v sami rastlini stevie.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g sladkorja<\/strong> ima<strong>&nbsp;399 kcal&nbsp;<\/strong><\/li><li><strong>100g sirupa<\/strong> <strong>iz cikorije<\/strong> ima <strong>155 kcal, <\/strong>5g sladkorja in 71g vlaknin<\/li><li><strong>100 g ksilitola<\/strong> ima 247 kcal in 30 g sladkorja<\/li><li><strong>100 g eritritola<\/strong> ima 0 kcal<\/li><li><strong>100 g stevie<\/strong> ima 0 kcal<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Kot lahko vidite, kalori\u010dna vrednost sladkorja in druga sladila se bistveno razlikujejo. \u010ce se na primer bojite med peko uporabljati le eritritol ali stevio, <strong>poskusite z njimi nadomestiti vsaj polovico sladkorja.<\/strong> Ni nobenega posebnega efekta na okus tega miksa, toda va\u0161a postava lahko s\u010dasoma poka\u017ee pretiran vnos sladkorja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Nadomestite_mastno_hrano\"><\/span>3. Nadomestite mastno hrano<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga sestavina, brez katere skoraj nobena sladica ni dobra, je ma\u0161\u010doba.&nbsp; In to ni ni\u010d \u010dudnega. Pregovor pravi: <strong>&#8220;Kjer je ma\u0161\u010doba, je tudi okus.&#8221;<\/strong> \u010ceprav je ma\u0161\u010doba nosilec okusa, spet ni slabo, \u010de jo vsaj delno nadomestimo z manj kalori\u010dno alternativo. \u010ce imate na primer 100 g masla v prvotnem receptu, zamenjajte vsaj polovico z eno od spodaj na\u0161tetih mo\u017enosti. \u010ce maslo popolnoma izpustite, <strong>lahko to spremeni okus ali konsistenco. <\/strong>Kot nadomestek lahko na primer uporabite avokado, jabol\u010dni pire, pretla\u010deno banano, gr\u0161ki jogurt ali bu\u010dni pire. <span style=\"color: #ff6600;\">[3] <\/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>100 g masla<\/strong> vsebuje pribli\u017eno <strong>748 kcal <\/strong><\/li><li><strong>100 g avok\u00e1da<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>160 kcal<\/strong><\/li><li><strong>100 g jabol\u010dnega pireja<\/strong> ima pribli\u017eno <strong>55 kcal <\/strong><\/li><li><strong>100 g banane<\/strong> ima pribli\u017eno <strong>94 kcal <\/strong><\/li><li><strong>100 g gr\u0161kega jogurta<\/strong> <strong>(5% ma\u0161\u010dobe)<\/strong> ima pribli\u017eno <strong>95 kcal <\/strong><\/li><li><strong>100 g bu\u010dnega pireja<\/strong> pribli\u017eno <strong>50 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce v receptu uporabite, na primer banano, ne pozabite, da vsebuje tudi nekaj sladkorja. Tako nastale jedi vam ni treba toliko sladkati, kljub temu pa bo <strong>odli\u010dnega okusa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na enak na\u010din lahko v sladicah nadomestite <strong>druge mastne sestavine<\/strong>, na primer mascarpone ali smetano. V teh primerih vam bosta na primer ricotta ali skuta pri\u0161li zelo prav.<\/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>100 ml 30% smetane<\/strong> ima pribli\u017eno <strong>291 kcal <\/strong><\/li><li><strong>100 g kisle smetane<\/strong> ima pribli\u017eno <strong>172 kcal <\/strong><\/li><li><strong>100 g mascarpone<\/strong> <strong>sira<\/strong> ima pribli\u017eno <strong>386 kcal <\/strong><\/li><li><strong>100 g skute<\/strong> <strong>z visoko vsebnostjo ma\u0161\u010dob<\/strong> ima pribli\u017eno <strong>141 kcal <\/strong><\/li><li><strong>100 g skute z nizko vsebnostjo ma\u0161\u010dob<\/strong> ima pribli\u017eno<strong> 68 kcal<\/strong><\/li><li><strong>100 g ricotte<\/strong> ima pribli\u017eno <strong>140 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako boste nadomestili mastne kreme je odvisno od vas. Poleg tega, \u010de jih sladite z nizkokalori\u010dnim sladilom, dobite<strong> zdravo sladico<\/strong>, ki lahko vsebuje pol manj kalorij kot original. V sladkem okusu lahko u\u017eivate brez slabe vesti in vam ni treba skrbeti za svojo postavo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Ne_pozabite_na_beljakovine\"><\/span>4. Ne pozabite na beljakovine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg\" alt=\"Kako pove\u010dati vsebnost beljakovin v svoji hrani\" class=\"wp-image-205130\" title=\"Kako pove\u010dati vsebnost beljakovin v svoji hrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1537x2048.jpg 1537w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beljakovine so makrohranilo, ki je v sladicah pogosto najmanj zastopano. To pa je \u0161koda, saj ima <strong>najvi\u0161ji toplotni u\u010dinek &#8211; pribli\u017eno 20-30%.<\/strong> To je energija, ki jo morajo na\u0161a telesa porabiti za predelavo makrohranil. Od 100 kcal se v na\u0161e telo absorbira le pribli\u017eno 70-80 kcal, odvisno od vrste prejetih beljakovin. Za primerjavo, toplotni u\u010dinek ogljikovih hidratov je pribli\u017eno <strong>5-10%, ma\u0161\u010dob pa 0-3%. <span style=\"color: #ff6600;\">[4]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce va\u0161a sladica vsebuje ve\u010djo koli\u010dino beljakovin, jo <strong>zlahka \u0161tejemo za uravnote\u017een prigrizek<\/strong>, ki ga lahko u\u017eivate tako reko\u010d vsak dan. In kako lahko &#8220;pretihotapite&#8221; beljakovine v sladice? Prva mo\u017enost je, da <strong>del moke nadomestimo z beljakovinami<\/strong>, ki zmanj\u0161ajo vsebnost ogljikovih hidratov in pove\u010dajo vsebnost beljakovin. Vendar ne posku\u0161ajte popolnoma odstraniti moke iz sladice, ker bi lahko negativno vplivala na konsistenco. Optimalno je nadomestiti pribli\u017eno \u010detrtino moke z beljakovinami. Beljakovine za sladico lahko dobite tudi na druge na\u010dine, <strong>na primer z uporabo kokosove moke ali stro\u010dnic.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce niste ravno navdu\u0161eni nad pripravo &#8220;zdrave&#8221; razli\u010dice, vendar bi \u0161e vedno radi u\u017eivali v njenem okusu in hkrati v telo vnesli vsa tri makrohranila, se malo potrudite in tokrat pripravite sladico nekoliko druga\u010de. Namesto da bi zau\u017eili celo sladico,<strong> poskusite na primer le s polovico in ji dodajte skyr.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Oglejte si, kako se ta prilagoditev pretvori v nastalo razmerje makrohranil \/ kalorij:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g \u010dokoladnega muffina<\/strong> vsebuje pribli\u017eno 406 kcal, 5 g beljakovin, 50 g ogljikovih hidratov in 20 g ma\u0161\u010dobe<\/li><li><strong>50 g \u010dokoladnega muffina<\/strong> <strong>s 100 g sladkorja<\/strong> vsebuje pribli\u017eno 265 kcal, 14 g beljakovin, 28 g ogljikovih hidratov, 10 g ma\u0161\u010dobe<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot vidite, sploh ni potrebno odrekanje kalori\u010dnim dobrotam in iz njih lahko naredite celo dokaj uravnote\u017eeno sladico. Razmisliti morate le o koli\u010dini in dopolniti potrebne beljakovine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Razdelite_na_porcije\"><\/span>5. Razdelite na porcije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce greste s prijatelji v kavarno, je jasno, da nad sestavo sladice nimate nadzora. Kljub temu se vam ni <strong>treba odrekati.<\/strong> \u010ce na primer \u017eelite pravi cheesecake, tiramisu ali sacher torto, si jih brez te\u017eav <strong>privo\u0161\u010dite ob\u010dasno<\/strong>, ne da bi poskusili bolj zdravo in la\u017ejo razli\u010dico. A ne pozabite, da tudi v kavarni ni treba <strong>za vsako ceno pojesti celotnega kosa torte.<\/strong> Kaj pa, \u010de bi ta kos torte razdelil z nekom. Prepri\u010dana sem, da bi si tudi prijateljica rada privo\u0161\u010dila sladico in \u010de zau\u017eijete le polovico torte, boste obema prihranili kalorije. Tovrstno skupno u\u017eivanje v sladici lahko potisnete v drugo skrajnost tako, da svojemu <strong>dekletu ali fantu naro\u010dite sladico in jo nato samo poskusite.<\/strong> Prvi gri\u017eljaj je vedno najbolj\u0161i. Vendar pa pri uporabi te metode, morda ne boste zelo priljubljeni. <strong>Vsakdo ne \u017eeli deliti svoje sladice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V primeru, da nimate nikogar, s katerim lahko delite sladico in kljub temu ne \u017eelite pojesti celotnega kosa torte, ga prepolovite na kro\u017eniku, <strong>pojejte samo polovico, drugo pa naj vam spakirajo, da jo vzamete s seboj. <\/strong>\u010ce ste navajeni, da si vsak dan ob kavi privo\u0161\u010dite nekaj sladkega, namesto ostalih dobrot, ki jih imate doma, naslednji dan zau\u017eijte preostanek torte in tako <strong>prihranite kalorije.<\/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.cz\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg\" alt=\"Kako jesti sladkarije in se ne zrediti\" class=\"wp-image-205146\" width=\"843\" height=\"562\" title=\"Kako jesti sladkarije in se ne zrediti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Izberite_sladice_z_manj_kalorijami\"><\/span>6. Izberite sladice z manj kalorijami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda vas ne bo presenetilo, da se <strong>razli\u010dne sladice razlikujejo glede na vrednost kalorij<\/strong> in v\u010dasih celo na stotine kalorij. Kako pa vemo, katera sladica doda <strong>najmanj energije<\/strong> na\u0161emu dnevnemu vnosu?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najprej poskusite oceniti, katere sladice so <strong>najla\u017eje po te\u017ei.<\/strong> Nekatera podjetja celo napi\u0161ejo te\u017eo za sladkarije v gramih, kar zelo olaj\u0161a delo. Verjetno pa lahko \u017ee na prvi pogled ugotovite, da je makron manj\u0161i in la\u017eji od \u010dokoladne torte. Poskusite torej izbrati<strong> sladice,<\/strong> ki <strong>&nbsp;tehtajo &#8220;najmanj&#8221;.<\/strong> Pomembna pa je tudi sestava. Ko gre za pecivo, poskusite izbrati tiste z <strong>biskvitom.<\/strong> Pri njihovi pripravi se uporablja manj ma\u0161\u010dob (v\u010dasih brez ma\u0161\u010dob) in ve\u010d ogljikovih hidratov. In ker ima en gram ogljikovih hidratov <strong>4 kcal,<\/strong> en gram ma\u0161\u010dobe pa <strong>9 kcal,<\/strong> se manjkajo\u010da ma\u0161\u010doba pozitivno odra\u017ea v kalori\u010dni vrednosti. Pomembna ni le osnova peciva( tj. biskvit), ampak tudi, kaj je v njem. <strong>Dobra izbira so lahko razli\u010dne<\/strong> <strong>glazure iz kremnega sira, sadje ali \u017eelatina.<\/strong> Bolj kalori\u010dne so sladice na osnovi masla, mastne smetane ali sladkanega kondenziranega mleka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce niste prepri\u010dani, kaj izbrati in iz \u010desa so posamezne dobrote, <strong>se ne bojte vpra\u0161ati.<\/strong> Pomo\u010dnik prodaje bi moral biti podu\u010den o tem kaj prodajajo, da vam lahko pomaga izbrati sladico, ki <strong>najbolj ustreza va\u0161emu cilju.<\/strong> In \u010de so vam bolj v\u0161e\u010d \u010dokolade, plo\u0161\u010dice in pi\u0161koti, je to \u0161e la\u017eje, saj si lahko na embala\u017ei preberete o sestavinah in tako izberete pravo mo\u017enost zase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Vnaprej_si_pripravite_posamezne_porcije\"><\/span>7. Vnaprej si pripravite posamezne porcije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta nasvet velja zlasti za tiste, ki imajo <strong>te\u017eave s konstantnim odpiranjem embala\u017ee<\/strong>, ko za\u010dnejo jesti sladkarije. \u010ce si doma pripravljate lastne dobrote in pe\u010dete zase, <strong>nima smisla delati velikih zalog<\/strong> in jih nato s svetlobno hitrostjo pojesti. Bolje je, \u010de kupite manj\u0161i peka\u010d, ki je recimo enak \u010detrtini obi\u010dajnega peka\u010da. S tem boste dobili <strong>le nekaj porcij,<\/strong> ki si jih lahko razdelite za naslednjih nekaj dni ali zamrznete za kasneje, ko vas bo spopadla \u017eelja po sladkem. Seveda jih lahko tudi <strong>razdelite<\/strong> med dru\u017einske \u010dlane ali prijatelje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sladkarije, ki jih kupujete, lahko pripravite na enak na\u010din.<\/strong> \u010ce se vam zdi, da se ne morete obvladati, odprite pi\u0161kote in <strong>zapakirajte vsak kos posebej<\/strong> v folijo, papirnato vre\u010dko ali prazno posodo ara\u0161idovega masla. Ko boste pojedli en pi\u0161kot, se vam ne bo zdelo, da vas v zavitku \u010daka \u0161e en in zato ne boste imeli kompulzivne \u017eelje, da bi posegli po \u0161e enem.<\/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.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg\" alt=\"Kako se ne zrediti med u\u017eivanjem sladkarij\" class=\"wp-image-205161\" width=\"843\" height=\"563\" title=\"Kako se ne zrediti med u\u017eivanjem sladkarij\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_se_lahko_iz_tega_naucite\"><\/span>Kaj se lahko iz tega nau\u010dite?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce posku\u0161ate shuj\u0161ati in se vsake toliko \u010dasa odpravite s prijatelji na torto, vam <strong>zaradi tega ni treba skrbeti, da se boste zredili.<\/strong> \u010ce pa pazite na svojo te\u017eo in nekajkrat na teden obi\u0161\u010dete kavarno, je morda \u010das, da premislite o svojem pristopu k sladicam. <strong>Vsak dan lahko zau\u017eijete sladkarije,<\/strong> ne da bi to vplivalo na va\u0161o te\u017eo, vendar morate biti pri tem pametni. \u010ce sladkarije pripravljate doma, se <strong>osredoto\u010dite na sestavine.<\/strong> Vsaj delno poskusite nadomestiti maslo in sladkor in namesto tega raje <strong>dodajte beljakovine<\/strong>. Za sestavo sladice se zanimajte celo takrat, ko u\u017eivate sladico v restavraciji. Hkrati bodite <strong>pozorni na velikost porcije.<\/strong> Ve\u010djo sladico delite s prijatelji ali partnerjem, ostalo pa vzemite domov. \u010ce imate te\u017eave z nadzorovanjem, medtem ko imate \u017ee sladkarije doma, <strong>jih poskusite vnaprej razdeliti na porcije.<\/strong> Uporabite vsaj nekaj na\u0161ih nasvetov v svojem \u017eivljenju in videli boste, da si lahko privo\u0161\u010dite prigrizke, ne da bi vam bilo treba skrbeti za pove\u010danje telesne mase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali imate tudi vi kak\u0161en zajam\u010den na\u010din u\u017eivanja v sladkarijah, ne da bi to negativno vplivalo na va\u0161o postavo? Delite svoje nasvete v komentarjih in morda lahko pomagate drugim.<\/p>\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\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\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\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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>\u010ce posku\u0161ate shuj\u0161ati ali ohraniti te\u017eo, se sladkarijam ni treba odre\u010di. Vsak dan si lahko privo\u0161\u010dite nekaj gri\u017eljajev, ne da bi se zredili. V dana\u0161njem \u010dlanku vam bomo pokazali, kako to storiti.<\/p>\n","protected":false},"author":100,"featured_media":205191,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6843,6963,7359,7299],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-213747","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-makrozivila","9":"tag-nadomestki-sladkorja","10":"tag-prehrana-sl","11":"tag-prigrizek","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 nasvetov, kako jesti, kar vam je v\u0161e\u010d in se ne zrediti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sla\u0161\u010dice lahko jeste tudi, \u010de \u017eelite shuj\u0161ati. 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