{"id":220539,"date":"2021-02-13T09:11:00","date_gmt":"2021-02-13T08:11:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=220539"},"modified":"2024-06-07T14:43:38","modified_gmt":"2024-06-07T12:43:38","slug":"kako-in-kdaj-jesti-zdravo-da-shujsate-brez-diete","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/","title":{"rendered":"Kako in kdaj jesti zdravo, da shuj\u0161ate brez diete?"},"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-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/#Kaj_doloca_ali_boste_shujsali_se_zredili_ali_vzdrzevali_svojo_telesno_tezo\" title=\"Kaj dolo\u010da, ali boste shuj\u0161ali, se zredili ali vzdr\u017eevali svojo telesno te\u017eo?\">Kaj dolo\u010da, ali boste shuj\u0161ali, se zredili ali vzdr\u017eevali svojo telesno te\u017eo?<\/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-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/#Zakaj_lahko_nekdo_poje_kar_hoce_drugi_pa_se_zredijo_ze_ob_samem_pogledu_na_zemljico\" title=\"Zakaj lahko nekdo poje, kar ho\u010de, drugi pa se zredijo \u017ee ob samem pogledu na \u017eemljico?\">Zakaj lahko nekdo poje, kar ho\u010de, drugi pa se zredijo \u017ee ob samem pogledu na \u017eemljico?<\/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-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/#Kako_izracunati_vnos_energije_in_makrohranil_za_hujsanje\" title=\"Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje?\">Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje?<\/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-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/#Kako_med_hujsanjem_pravilno_jesti\" title=\"Kako med huj\u0161anjem pravilno jesti?\">Kako med huj\u0161anjem pravilno jesti?<\/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-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/#Kaj_pri_hujsanju_izlociti_iz_prehrane\" title=\"Kaj pri huj\u0161anju izlo\u010diti iz prehrane?\">Kaj pri huj\u0161anju izlo\u010diti iz prehrane?<\/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\/kako-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/#Kolikokrat_na_dan_morate_jesti_da_boste_lahko_zdravo_hujsali\" title=\"Kolikokrat na dan morate jesti, da boste lahko zdravo huj\u0161ali?\">Kolikokrat na dan morate jesti, da boste lahko zdravo huj\u0161ali?<\/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\/kako-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/#Kaj_in_ob_kateri_uri_zadnjic_jesti_zvecer_da_bi_uspesno_shujsali\" title=\"Kaj in ob kateri uri zadnji\u010d jesti zve\u010der, da bi uspe\u0161no shuj\u0161ali?\">Kaj in ob kateri uri zadnji\u010d jesti zve\u010der, da bi uspe\u0161no shuj\u0161ali?<\/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\/kako-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/#Ali_obstajajo_zivila_ki_pospesijo_hujsanje\" title=\"Ali obstajajo \u017eivila, ki pospe\u0161ijo huj\u0161anje?\">Ali obstajajo \u017eivila, ki pospe\u0161ijo huj\u0161anje?<\/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\/kako-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/#Kako_jesti_vec_in_hkrati_shujsati\" title=\"Kako jesti ve\u010d in hkrati shuj\u0161ati?\">Kako jesti ve\u010d in hkrati shuj\u0161ati?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/kako-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/#Vzorcna_dieta_za_hujsanje\" title=\"Vzor\u010dna dieta za huj\u0161anje\">Vzor\u010dna dieta za huj\u0161anje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/kako-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/#Kako_spodbuditi_izgubo_telesne_teze\" title=\"Kako spodbuditi izgubo telesne te\u017ee?\">Kako spodbuditi izgubo telesne te\u017ee?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/kako-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/#Kaksna_je_lekcija\" title=\"Kak\u0161na je lekcija?\">Kak\u0161na je lekcija?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">Kaj morate jesti, da bi shuj\u0161ali, pridobili mi\u0161ice ali ohranili telesno te\u017eo? Brez skrbi, ne gre za tistih 20 \u010dude\u017enih \u017eivil iz revije za \u017eenske ali top 5 instant keto diet, ki bodo povzro\u010dile, da bo va\u0161a telesna te\u017ea nihala kot otro\u0161ka gugalnica. In kaj je pri tem najbolj\u0161e? <strong>Ni vam treba izlo\u010dati ogljikovih hidratov, ma\u0161\u010dob, glutena, laktoze, mesa ali mle\u010dnih izdelkov in prehrane obrniti na glavo<\/strong>. Kaj za vraga je torej skrivnost huj\u0161anja? Postopoma se u\u010dite jesti hrano, ki ustreza va\u0161im potrebam. Ni \u010darobnega ali revolucionarnega razstrupljanja, ki ga ogla\u0161ujejo slavni. Po branju dana\u0161njega \u010dlanka boste tudi vi na dobri poti. To si morate preprosto \u017eeleti in se truditi za uspeh.<\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Kaj_doloca_ali_boste_shujsali_se_zredili_ali_vzdrzevali_svojo_telesno_tezo\"><\/span>Kaj dolo\u010da, ali boste shuj\u0161ali, se zredili ali vzdr\u017eevali svojo telesno te\u017eo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">\u010ceprav se sprva, zlasti za novince, morda zdi izjemno te\u017eko shuj\u0161ati, pa temu ni tako. Nasprotno, gre za precej preprosto in zabavno igro. Sploh vam ni treba jesti to\u010dno po dolo\u010denem na\u010drtu do zadnjega grama beljakovin, nato pa si o\u010ditati, da jeste nekaj, \u010desar ni bilo v va\u0161em na\u010drtu prehrane, vse pokvariti in se po\u010dutiti, kot da nima smisla, da v to vlo\u017eite \u0161e ve\u010d truda. To ne bo delovalo. \u010ce \u017eelite biti pri tem uspe\u0161ni, <strong>morate le poznati in upo\u0161tevati dolo\u010dena pravila,<\/strong> <strong>brez katerih preprosto ne gre.<\/strong> In najpomembnej\u0161i dejavnik je <strong>energijsko ravnovesje.<\/strong><span style=\"color: #ff6600\"> [1-3]<\/span><\/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\">\n<li><strong><span lang=\"SL\">Negativno energijsko ravnovesje:<\/span><\/strong><span lang=\"SL\"> Stanje, ko porabite ve\u010d energije, kot jo vnesete, s \u010dimer shuj\u0161ate in izgubite telesno te\u017eo.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Enakovredno energijsko ravnovesje:<\/span><\/strong><span lang=\"SL\"> Stanje, ko imate povpre\u010dni vnos in porabo energije v ravnovesju, s \u010dimer ohranjate svojo telesno te\u017eo.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Pozitivno energijsko ravnovesje:<\/span><\/strong><span lang=\"SL\"> Stanje, ko porabite manj energije, kot jo vnesete, in se tako zredite.<\/span><\/li>\n<\/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-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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-749x1124.jpg\" alt=\"Kaj dolo\u010da, ali boste shuj\u0161ali, se zredili ali vzdr\u017eevali svojo telesno te\u017eo?\" class=\"wp-image-208349\" title=\"Kaj dolo\u010da, ali boste shuj\u0161ali, se zredili ali vzdr\u017eevali svojo telesno te\u017eo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-Serbana_FaceTune-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kaj je skupnega vsem dietam?<\/h3>\n\n\n\n<p><span lang=\"SL\">Ne glede na to, ali gre za keto instant dieto, dieto z nizko vsebnostjo ogljikovih hidratov ali limonino dieto, sta njihov &#8220;uspeh&#8221; in funkcionalnost pogojena s tem, da <strong>vas pripeljejo v negativno energetsko ravnovesje (kalori\u010dni primanjkljaj)<\/strong> in na \u017ealost v ve\u010dini primerov na koncu shuj\u0161ate le za\u010dasno. Vse vrste diet, razstrupljanj in programov za huj\u0161anje so le orodja za kalori\u010dni primanjkljaj. Po tem pa je vse odvisno od vas, kateri instrument boste izbrali. Posezite po ne\u010dem, kar bo \u0161lo po\u010dasneje, rezultat pa bo trajen, ali pa boste vneto iskali bli\u017enjice za hitro doseganje rezultatov, ki bodo najverjetneje zamenjale yo-yo u\u010dinek.<\/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 is-style-default\">Kateri dejavniki vplivajo na vnos in porabo energije?<\/h3>\n\n\n\n<p><span lang=\"SL\">Zadeve niso tako preproste. Obstajajo dejavniki, ki vplivajo tako na vnos kot porabo energije, nad nekaterimi dejavniki pa ne morete imeti nobenega nadzora. <strong>Toda to ne pomeni, da energijsko ravnovesje ne velja.<\/strong> Ti dejavniki &#8220;samo upogibajo energetsko ravnovesje&#8221;.<\/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\">\n<li><strong><span lang=\"SL\">Dejavniki, ki vplivajo na vnos energije:<\/span><\/strong><span lang=\"SL\"> Apetit v obliki hormonov, ki vplivajo na vnos hrane (leptin, grelin, progesteron, holecistokinin ali peptid YY), ekonomski in sociokulturni dejavniki, realna poraba energije iz hrane, samokontrola, stres, \u010dustva ali nezmo\u017enost soo\u010danja s pretirano privla\u010dno hrano brez, da bi jo zau\u017eili.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Dejavniki, ki vplivajo na porabo energije:<\/span><\/strong><span lang=\"SL\"> Bazalna presnova in presnova v mirovanju (BMR in RMR), prehranska zgodovina (presnovna prilagoditev), dnevna aktivnost (NEAT), \u0161port in telesna aktivnost (EAT), toplotni u\u010dinek hrane (TEF) ter tako fizi\u010dno kot zdravstveno stanje.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><span lang=\"SL\">Za primer bi lahko vzeli dva enojaj\u010dna dvoj\u010dka, jima dali enako prehrano in nadzorovali njune vsakodnevne aktivnosti, tako da bi bila popolnoma enaka. Razli\u010dne rezultate je mogo\u010de dose\u010di tako pri huj\u0161anju kot pri pridobivanju telesne te\u017ee, kar je posledica zgoraj omenjenih dejavnikov. <strong>Zato se mora vsak \u010dlovek postopoma nau\u010diti razumeti, kako njegovo telo reagira in kaj je posebej dobro zanj.<\/strong> <span style=\"color: #ff6600\">[4]<\/span><\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Zakaj_lahko_nekdo_poje_kar_hoce_drugi_pa_se_zredijo_ze_ob_samem_pogledu_na_zemljico\"><\/span>Zakaj lahko nekdo poje, kar ho\u010de, drugi pa se zredijo \u017ee ob samem pogledu na \u017eemljico? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em><span lang=\"SL\">&#8220;Da, Karel in Lucija iz drugega nadstropja lahko jesta, kar ho\u010deta, pa se ne bosta zredila. Jaz pa si bom privo\u0161\u010dila samo en cmok in \u017ee bom nagrajena z dodatnim kilogramom. Genetika in po\u010dasna presnova sta res nepravi\u010dni,&#8221;<\/span><\/em><span lang=\"SL\"> pravi Jana, Lucijina dolgoletna prijateljica. Kljub temu ne moremo gledati zgolj na genetiko, upo\u010dasnjeno ali po\u0161kodovano presnovo, ampak preprosto tudi na ve\u010djo porabo energije \u010dez dan. Oglejmo si primer.<\/span><\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Karel in Lucija opravljata fizi\u010dno delo<\/span><\/strong><span lang=\"SL\">, kjer Karel dela v gozdu z gozdno upravo, Lucija pa je maserka. Po osmih urah v slu\u017ebi gresta skupaj vaditi, sprehajata psa, nakupujeta, doma pa Karel kuha, Lucija pa \u010disti. <strong>Jana pa ima sede\u010de delo,<\/strong> ves \u010das vozi, se ne ukvarja s \u0161portom, ve\u010dino prostega \u010dasa po slu\u017ebi pre\u017eivi ob gledanju televizije ali sedi za ra\u010dunalnikom in sku\u0161a shuj\u0161ati z razli\u010dnimi dietami. Kak\u0161na je razlika? <strong>Poraba energije<\/strong> <strong>Karla in Lucije bi bila zlahka za 2000 kcal ve\u010dja od Janine<\/strong>, zato lahko pojesta veliko ve\u010d hrane, ne da bi se zredila. Vse to zahvaljujo\u010d aktivnemu \u017eivljenjskemu slogu in delu, ki ga opravljata.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce \u017eelite izvedeti ve\u010d o NEAT-u in njegovem velikem vplivu na zdravje in huj\u0161anje, preberite na\u0161 \u010dlanek <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/\" target=\"_blank\" aria-label=\"Kaj je najpomembnej\u0161i dejavnik pri huj\u0161anju?&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj je najpomembnej\u0161i dejavnik pri huj\u0161anju?&nbsp;<\/a><\/span><\/strong><\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_izracunati_vnos_energije_in_makrohranil_za_hujsanje\"><\/span>Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ne bomo vas obremenjevali s te\u017eko matematiko in vam zato ponujamo preprosto re\u0161itev v obliki na\u0161ega <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\"spletnega kalkulatorja za izra\u010dun vnosa kalorij in makrohranil (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spletnega kalkulatorja za izra\u010dun vnosa kalorij in makrohranil<\/strong><\/a>, kjer lahko vse sami enostavno izra\u010dunate.<\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_med_hujsanjem_pravilno_jesti\"><\/span>Kako med huj\u0161anjem pravilno jesti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Kot smo \u017ee omenili, za uspe\u0161no in dolgoro\u010dno izgubo ve\u010d ali manj kilogramov vam ni treba iskati naju\u010dinkovitej\u0161ih in najhitreje delujo\u010dih diet ali se poslu\u017eevati <span style=\"color: #ff6600\"><a aria-label=\"razstrupljanja (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/detoksikacija-kako-vam-bo-v-10-dneh-spremenila-zivljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">razstrupljanja<\/a><\/span>, ki traja mesece. <strong>Vse, kar morate storiti, je,<\/strong> <strong>da jeste \u010dim ve\u010d sve\u017ee in minimalno predelane hrane,<\/strong> <strong>pazite na sestavo prehrane in velikost porcij.<\/strong> Tako preprosto je, bodite potrpe\u017eljivi in dosledni, redno spremljajte napredek v obliki sprememb telesne in meritev telesa vsaka dva tedna pod enakimi pogoji.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\" style=\"color: black\">Pakiranje hrane<\/span><\/strong><span lang=\"SL\"> je v veliko pomo\u010d ne le pri huj\u0161anju, temve\u010d tudi pri izbolj\u0161anju in obnavljanju diete. Zakaj? Tako imate nadzor nad tem, iz \u010desa pripravljate obroke, izogibate se razli\u010dnim kalori\u010dnim bombam.&nbsp; <span style=\"color: #ff6600\">[5-7]<\/span> \u010ce \u017eelite izvedeti ve\u010d o pakiranju hrane, preberite na\u0161 \u010dlanek <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/\" target=\"_blank\" aria-label=\"Kako u\u010dinkovito pripraviti in shranjevati obroke? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako u\u010dinkovito pripraviti in shranjevati obroke?<\/a><\/span><\/strong><\/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 is-style-default\">Kako izbolj\u0161ati svojo dieto in zmanj\u0161ati energijske potrebe po vnosu hrane?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong><span lang=\"SL\">Jejte ve\u010d sadja in zelenjave.<\/span><\/strong><span lang=\"SL\"> Priporo\u010dljivo je zau\u017eiti vsaj 400 gramov zelenjave in 200 gramov sadja na dan, kar predstavlja pribli\u017eno 4-5 oziroma 2-3 srednje velike kose. Zelenjava vsebuje velik odstotek vode, vlaknin in dragocenih mikrohranil. To bo spodbudilo zdravo prebavo in sitost.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Pri vsakem obroku si privo\u0161\u010dite odmerek beljakovin.<\/span><\/strong><span lang=\"SL\"> Vsak obrok mora vsebovati uravnote\u017eeno razmerje vseh makrohranil, vendar so beljakovine kot dva asa pri pokru. \u010clove\u0161ko telo jih ne more ustvariti samo, zato jih je potrebno zau\u017eiti s pestro prehrano ali ustreznimi prehranskimi dopolnili. Beljakovine so nepogre\u0161ljive za <strong>rast mi\u0161ic, optimalno delovanje imunskega sistema in zadovoljiv ob\u010dutek sitosti po obroku, pa tudi za zatiranje hrepenenja po sladkem.<\/strong> <span style=\"color: #ff6600\">[8-10]<\/span><\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Jejte ve\u010d fermentiranih \u017eivil.<\/span><\/strong><span lang=\"SL\"> Fermentirana \u017eivila vklju\u010dujejo kislo zelje, kumarice, fermentirano zelenjavo, miso, natto, tofu, kisle mle\u010dne izdelke, kombu\u010do ali za\u010dinjeno korejsko fermentirano zelenjavo kim\u010di. Tako dobite po\u0161ten odmerek zdravih bakterij, vlaknin in \u0161tevilnih drugih mikrohranil.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Poskusite jesti ve\u010d lokalnih in sezonskih \u017eivil.<\/span><\/strong><span lang=\"SL\"> \u010cim kraj\u0161a je pot \u017eivil do va\u0161e mize, tem bolje. Tak\u0161na \u017eivila lahko vsebujejo ve\u010d vitaminov, mineralov, elementov v sledovih, njihov dele\u017e ogljika pa je veliko manj\u0161i. Poskusite ob\u010dasno iti na kme\u010dke trge ali poiskati doma\u010da kme\u010dka \u017eivila.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Ne jejte ve\u010d, kot potrebujete.<\/span><\/strong><span lang=\"SL\"> \u010ce si boste privo\u0161\u010dili nekaj dodatnih kosov zelenjave ali sadja, se ne bo zgodilo veliko, \u010de pa na dan pojeste nekaj pakiranj razli\u010dnih sladkarij in hitre hrane, pa je to lahko te\u017eava. \u010ce se nau\u010dite jesti glede na svoje potrebe in ne jeste visoko industrijsko predelanih \u017eivil, se boste tako izognili veliki koli\u010dini kalorij in se izognili prekomernemu u\u017eivanju nezdravih ma\u0161\u010dob, sladkorjev in soli.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Delno nadomestite \u017eivalske beljakovine z rastlinskimi.<\/span><\/strong><span lang=\"SL\"> Nekatere vrste mesa vsebujejo tudi velike koli\u010dine nasi\u010denih ma\u0161\u010dobnih kislin, enako kot nekatere klobase in mastni siri. Poskusite jesti ve\u010d stro\u010dnic, primerno v kombinaciji z \u017eiti. Poskusite lahko tudi razli\u010dne stro\u010dnice, kot je humus, ali alternative mesu, kot sta tofu ali tempeh. <strong>Tako boste zmanj\u0161ali vnos nasi\u010denih ma\u0161\u010dobnih kislin<\/strong> in obogatili svojo prehrano z visokokakovostnimi rastlinskimi beljakovinami.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Izberite polnozrnate pekovske izdelke in \u017eita.<\/span><\/strong><span lang=\"SL\"> Zahvaljujo\u010d prednostim polnozrnatih izdelkov boste prejeli ve\u010d vlaknin in vrsto mikrohranil, ki jih najdemo v mletem \u017eitu. Vlaknine pozitivno vplivajo na ob\u010dutek sitosti in vam tako prepre\u010dijo, da bi kmalu po obroku iskali prigrizek.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Posezite po trajnostnih virih morskih sade\u017eev in rib<\/span><\/strong><span lang=\"SL\">. Nobena skrivnost ni, da se kot dru\u017eba soo\u010damo z veliko izgubo vrst, v primeru rib in morskih sade\u017eev pa se morski viri zaradi pretiranega ribolova ne obnavljajo dovolj hitro. Morali bi biti odgovorni zase in za okolje. Poskusite torej ugotoviti, ali ribe in morski sade\u017ei, ki jih u\u017eivate, prihajajo iz certificiranega in trajnostnega ribi\u0161tva. <span style=\"color: #ff6600\">[11]<\/span><\/span><\/li>\n\n\n\n<li><span lang=\"SL\">Pijte vodo iz pipe. Zakaj? Voda je za na\u0161e telo izjemnega pomena in na dan naj bi popili vsaj <strong>30-45 ml<\/strong> <strong>na kilogram telesne te\u017ee.<\/strong> Ko odstranite teko\u010de kalorije, vklju\u010dno z alkoholom in pijete vodo, kakovostno kavo ali \u010daj, se lahko izognete velikemu \u0161tevilu kalorij. Konec koncev ima liter Coca Cole pribli\u017eno 450 kcal, kar je enako kalorijam, ki se skrivajo v enem kosilu.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Jejte mavrico.<\/span><\/strong><span lang=\"SL\"> Bolj raznolika in barvita, kot je va\u0161a dnevna me\u0161anica hrane tem bolje. Posledica tega je ve\u010dji vnos razli\u010dnih antioksidantov in biolo\u0161ko aktivnih elementov z razli\u010dnim razponom aktivnosti. Rde\u010da predstavlja dobr\u0161en del karotenoidov v obliki likopena. Temno zelena barva pomeni, da lahko u\u017eivate v zanimivih u\u010dinkih klorofila.<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/visual_en-1-1124x1049.png\" alt=\"\" class=\"wp-image-220781\" title=\"Kako med huj\u0161anjem pravilno jesti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/visual_en-1-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/visual_en-1-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/visual_en-1-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/visual_en-1.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">In kaj so beljakovine, ma\u0161\u010dobe in ogljikovi hidrati?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span lang=\"SL\">Viri beljakovin (1 gram ima 4 kcal):<\/span><\/strong><span lang=\"SL\"> meso, ribe, morski sade\u017ei, mleko, mle\u010dni izdelki in siri, jajca, stro\u010dnice (grah, fi\u017eol, vse vrste le\u010de, \u010di\u010derika, edamame), psevdo\u017eita (ajda, amarant, kvinoja), tofu, tempeh, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\"ore\u0161\u010dki in semena (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki in semena<\/a><\/span>, rastlinski nadomestki mesa, fini kvas, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" aria-label=\"sirotkine beljakovine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkine beljakovine<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" aria-label=\"rastlinske beljakovine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinske beljakovine<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\"beljakovinske plo\u0161\u010dice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske plo\u0161\u010dice<\/a><\/span>.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Viri ma\u0161\u010dob&nbsp;(1&nbsp;gram&nbsp;ima&nbsp;9&nbsp;kcal):<\/span><\/strong><span lang=\"SL\"> ore\u0161\u010dki in semena,&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" aria-label=\"olja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olja<\/a><\/span>, olive,&nbsp;avokado in maslo kot naravna sestavina \u017eivalskih beljakovin.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Viri ogljikovih hidratov (1 gram ima 4 kcal):<\/span><\/strong><span lang=\"SL\"> polnozrnate \u017eitarice in \u017eita (oves, moka, ri\u017e, testenine, kruh in drugi pekovski izdelki), psevdo\u017eita, krompir in sladki krompir, stro\u010dnice, sadje in zelenjava.<\/span><\/li>\n<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Kaj_pri_hujsanju_izlociti_iz_prehrane\"><\/span>Kaj pri huj\u0161anju izlo\u010diti iz prehrane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ni\u010desar vam ni treba izlo\u010diti, vsekakor pa pomaga, \u010de omejite<a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> teko\u010de kalorije<\/a>, visoko industrijsko predelano hrano in se izognete prigrizkom. <strong>Kaj boste imeli od tega?<\/strong> Prihranili boste veliko kalorij, ki jih boste lahko vlo\u017eili v kakovostnej\u0161a \u017eivila, zmanj\u0161ali vnos soli, saj je prekomerno u\u017eivanje le-te povezano z ve\u010djim tveganjem za nastanek visokega krvnega tlaka, zmanj\u0161ali nezdrave ma\u0161\u010dobe (nasi\u010dene in trans ma\u0161\u010dobne kisline) in rafinirane ogljikove hidrate. <strong>Ne skrbite,<\/strong> <strong>ob\u010dasno si lahko privo\u0161\u010dite vse, kar vam srce po\u017eeli.<\/strong> Bo to pica, hamburger ali kaj podobnega? Dovolj je, da se na to na primer pripravite z manj\u0161imi porcijami prilog \u010dez dan in tako naredite &#8220;energijsko blazino&#8221;, da ne boste po nepotrebnem pove\u010dali vnosa energije.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce vsakodnevno iz prehrane izlo\u010dite \u017eivila, ki so vam v\u0161e\u010d, obstaja ve\u010dje tveganje, da boste padli v nenadno <strong>prenajedanje<\/strong> s to posebno hrano. Zmanj\u0161ajte koli\u010dino in si ob\u010dasno privo\u0161\u010dite kos svoje najljub\u0161e torte ali pice.<\/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-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=\"944\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-944x1124.jpg\" alt=\"Kaj pri huj\u0161anju izlo\u010diti iz prehrane?\" class=\"wp-image-208400\" title=\"Kaj pri huj\u0161anju izlo\u010diti iz prehrane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-944x1124.jpg 944w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-336x400.jpg 336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-1290x1536.jpg 1290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-unnamed-2020-03-02T082850.100-1720x2048.jpg 1720w\" sizes=\"auto, (max-width: 944px) 100vw, 944px\" \/><\/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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong><span lang=\"SL\">Na kaj se osredoto\u010diti pri huj\u0161anju?<\/span><\/strong><\/h3>\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\">\n<li><strong><span lang=\"SL\">Pazite se teko\u010dih kalorij,<\/span><\/strong><span lang=\"SL\"> in ko greste s prijatelji na pija\u010do ali &#8220;eno malo&#8221;, si dejansko privo\u0161\u010dite samo eno ali pa posezite po manj kalori\u010dnih alternativah.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">\u010ce si boste privo\u0161\u010dili hitro hrano, izberite \u010dim bolj zdravo in najmanj kalori\u010dno hrano.<\/span><\/strong><span lang=\"SL\"> Kaj pa zelenjavna solata brez preliva in kosov mesa? Ne pretiravajte z ocvrto hrano.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Poskusite \u010dim bolj omejiti sladkarije v vseh oblikah<\/span><\/strong><span lang=\"SL\"> in ne pozabite, da je prvi gri\u017eljaj vedno najbolj\u0161i in najbolj zadovoljiv, zakaj bi torej nadaljevali?<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Slani prigrizki, siri in klobase<\/span><\/strong><span lang=\"SL\"> obi\u010dajno vsebujejo velike koli\u010dine kalorij v majhnih embala\u017eah z dodatkom nezdravih ma\u0161\u010dob in soli. Kar zadeva klobase, se odlo\u010dite za najbolj kakovostno \u0161unko, najmanj masten sir in \u010dips poskusite pripraviti kar sami. Verjetno boste enako zadovoljni tudi z zlato pe\u010denim ameri\u0161kim krompirjem v pe\u010dici z jogurtovo pomako. \u010ce ste ljubitelji klobas, poi\u0161\u010dite doma\u010dega kmeta in si \u0161unko pripravite doma. Izognili se boste preveliki koli\u010dini soli, za\u010dimbe lahko uporabite po okusu in vse skupaj je res zelo preprosto.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kolikokrat_na_dan_morate_jesti_da_boste_lahko_zdravo_hujsali\"><\/span>Kolikokrat na dan morate jesti, da boste lahko zdravo huj\u0161ali?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">S pogostostjo obrokov \u010dez dan se ukvarjajo tako profesionalni \u0161portniki kot tudi \u0161portniki s treningi mo\u010di z namenom pridobiti najve\u010djo koli\u010dino mi\u0161i\u010dne mase, pa tudi tisti, ki \u017eelijo &#8220;samo&#8221; dobro jesti in shuj\u0161ati. \u010casovno na\u010drtovanje obrokov zaradi stresa in regeneracije je resni\u010dno smiselno samo za tiste, ki se ukvarjajo s \u0161portom, so v obdobju \u0161tevilnih in zahtevnih treningom ali imajo ambicijo stati na stopni\u010dkah bodybuilding tekmovanj, kar jim pomeni vse na svetu. Za druge &#8220;smrtnike&#8221; nima smisla, da bi se prisilili, da bi jedli osemkrat na dan in se \u010dez no\u010d napolnili s skuto, ali pa da bi poskusili z <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-prekinitveni-post\/\" target=\"_blank\" aria-label=\"ob\u010dasnim stradanjem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ob\u010dasnim stradanjem<\/a><\/span> samo zato, ker se sli\u0161i kul.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">\u010cez dan pojejte toliko obrokov, kot \u017eelite<\/span><\/strong><span lang=\"SL\">. To je verjetno najbolj\u0161i nasvet, ki vam ga lahko damo. Vendar pazite, da va\u0161a dieta ne bo za\u0161la s poti in tako postala neposlu\u0161na anarhistka. Na primer, lahko se nekoliko odmaknete od tradicionalnih 2-3 ve\u010djih obrokov \u010dez dan v obliki zajtrka, kosila in ve\u010derje in te ve\u010dje obroke po potrebi dopolnite z <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke\/\" target=\"_blank\" aria-label=\"ustreznimi prigrizki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ustreznimi prigrizki<\/a><\/span>, skozi \u010das pa opazujete, kaj vam najbolj ustreza.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Se nikakor ne morete navaditi, da bi si pol ure po tem, ko se zjutraj zbudite, privo\u0161\u010dili zajtrk? Potem ukrepajte. Ali je va\u0161 zajtrk bolj dopoldanska malica, kajti ko se zbudite, sploh ne morete jesti? Tudi to je v redu, nadaljujte, \u010de vam to ustreza. Toda ali ne obstaja tudi verjetnost, da ste bolj vajeni jesti pred spanjem? <strong>Pazite, da se zve\u010der ne prenajedate<\/strong>. Vse karte dr\u017eite v svojih rokah in igrate sami s sabo.<\/span><\/p>\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=\"31295,105787,105907,105964,107434,107605\" ><\/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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kaj_in_ob_kateri_uri_zadnjic_jesti_zvecer_da_bi_uspesno_shujsali\"><\/span>Kaj in ob kateri uri zadnji\u010d jesti zve\u010der, da bi uspe\u0161no shuj\u0161ali?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">&#8220;Nisem jedla od 17. ure in tako sem uspela shuj\u0161ati.&#8221; &#8220;Po 18. uri ne jem nobenih ogljikovih hidratov, ker se shranjujejo kot ma\u0161\u010dobe, ki prepre\u010dujejo izgubo telesne te\u017ee.&#8221; Ste tudi vi \u017ee stokrat sli\u0161ali ali videli podobne izjave? <strong>Razjasnimo dolo\u010dene stvari<\/strong>. \u010ce si zadnji obrok privo\u0161\u010dite ob 17. uri, medtem ko ste bili navajeni jesti ob 19:30, boste tako skraj\u0161ali \u010das za ve\u010derjo in se morda &#8220;prikraj\u0161ali&#8221; za en dnevni obrok. Kaj se bo zgodilo? <strong>Spontano boste za\u010deli zmanj\u0161evati vnos kalorij<\/strong> in za\u010deli huj\u0161ati. Kaj pa ogljikovi hidrati zve\u010der, poskrbijo za to, da se zredite? Spet vas moramo razo\u010darati. <strong>Ista hrana z enako vsebnostjo<\/strong> <strong>ogljikovih hidratov ima<\/strong> <strong>enako energijsko vrednost<\/strong> ob 9h, 14h, 17:59 in 18:01. Va\u0161e telo ne izvaja nobene \u010drne magije, zato med kalori\u010dnim primanjkljajem ne more kar na lepem pri\u010darati odve\u010dnega kilograma ma\u0161\u010dobe s kro\u017enika italijanskih testenin, ki ste si jih privo\u0161\u010dili za ve\u010derjo. Morda vas bo presenetilo tudi to, da so v eni \u0161tudiji, opravljeni na izraelskih policistih, raziskovalci opazili ve\u010djo izgubo telesne ma\u0161\u010dobe v skupini, ki je za ve\u010derjo pojedla ve\u010d ogljikovih hidratov, pri \u010demer sta imeli obe skupini \u010dez dan enak skupni vnos kalorij. <span style=\"color: #ff6600\">[12]<\/span><\/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 is-style-default\">Kaj med huj\u0161anjem jesti zve\u010der?<\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Preprosto gre samo za \u0161e en dnevni obrok, ki se navezuje na zdravo prehrano in va\u0161e potrebe.<\/span><\/strong><span lang=\"SL\"> Kaj pa ve\u010derja s pe\u010deno postrvjo, ameri\u0161kim krompirjem in zelenjavno solato? Ali pra\u017eeni dimljeni tofu s stro\u010djim fi\u017eolom, me\u0161anico pe\u010denega sladkega ali navadnega krompirja in zelenjavno solato? Pri svojem zadnjem dnevnem obroku se izogibajte u\u017eivanju za\u010dinjene in mastne hrane ali hrane s preve\u010d sladkorja. To lahko negativno vpliva na va\u0161 spanec in tako povzro\u010di celo neprijetno zgago (gastroezofagealni refluks). <span style=\"color: #ff6600\">[13]<\/span><\/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 is-style-default\">Kdaj bi morali nazadnje jesti zve\u010der?<\/h3>\n\n\n\n<p><span lang=\"SL\">Ve\u010dina ljudi <strong>bi morala svoj zadnji obrok pojesti pribli\u017eno 2-3 ure pred spanjem<\/strong>. Tudi tu seveda obstajajo velike individualne razlike, zato morate poznati svoje telo. Nekdo si lahko ve\u010derjo privo\u0161\u010di eno uro pred spanjem in je v redu, drugi pa bodo morda za to potrebovali vsaj dve uri. Toda zau\u017eiti ve\u010dino kalorij zve\u010der ni dobra ideja, zato \u010dez dan ne stradajte. To bo prepre\u010dilo ve\u010derne obiske hladilnika.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak-1124x749.jpg\" alt=\"Kolikokrat na dan morate jesti, da boste lahko zdravo huj\u0161ali?\" class=\"wp-image-208415\" style=\"width:843px;height:562px\" title=\"Kolikokrat na dan morate jesti, da boste lahko zdravo huj\u0161ali?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kirkony-9362-oOOaaak.jpg 1973w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ali_obstajajo_zivila_ki_pospesijo_hujsanje\"><\/span>Ali obstajajo \u017eivila, ki pospe\u0161ijo huj\u0161anje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">V smislu u\u017eivanja dolo\u010denih \u017eivil in pospe\u0161evanja huj\u0161anja, tak\u0161na stvar ne obstaja. Tudi \u017eivila z <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/negativne-kalorije-mit-ali-idealen-nacin-za-hujsanje\/\" target=\"_blank\" aria-label=\"negativnimi kalorijami (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">negativnimi kalorijami<\/a><\/span> ne obstajajo, to je samo \u0161e en trik tistih, ki nas sku\u0161ajo &#8220;senzacionalno nategniti&#8221;. Vsaka hrana vsebuje dolo\u010deno koli\u010dino energije, ki jo bo prinesla v telo. Ta koli\u010dina energije ni nikoli manj\u0161a od tiste, ki jo telo porabi za predelavo hrane v obliki toplotnega u\u010dinka.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce se osredoto\u010dite na <strong>zadosten vnos beljakovin<\/strong>, ki imajo najvi\u0161ji toplotni u\u010dinek (20-30%), boste spodbudili sitost, rast mi\u0161ic in la\u017eje boste nadzirali hrepenenje po sladkem. Od prejetih 100 kcal iz beljakovin tako va\u0161e telo realno porabi 70-80 kcal, ostalo pa je energija, potrebna za predelavo beljakovin. Druga \u017eivila, ki lahko pomagajo pri huj\u0161anju, vklju\u010dujejo<strong> \u017eivila z nizko gostoto energije.<\/strong><\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_jesti_vec_in_hkrati_shujsati\"><\/span>Kako jesti ve\u010d in hkrati shuj\u0161ati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Zveni kot \u010disti nesmisel, kajne? Sploh ne. Ko ljudje na splo\u0161no za\u010dnejo jesti v skladu z na\u010deli zdrave prehrane, se <strong>koli\u010dina njihovega prehranskega vnosa pove\u010da, skupna energijska<\/strong> <strong>vrednost pa se zmanj\u0161a v primerjavi s prej\u0161njimi prehranjevalnimi navadami<\/strong>. Kaj povzro\u010da to? Ve\u010dinoma izlo\u010danje kalori\u010dnih bomb iz njihove prehrane, ki vsebuje velike koli\u010dine energije v majhnih pakiranjih, in nadome\u0161\u010danje z \u017eivili, ki imajo majhne koli\u010dine energije v ve\u010djih pakiranjih. To razmerje med koli\u010dino hrane in energijsko vrednostjo imenujemo gostota energije.<\/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-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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017-749x1124.jpg\" alt=\"Kako jesti ve\u010d in hkrati shuj\u0161ati?\" class=\"wp-image-208441\" title=\"Kako jesti ve\u010d in hkrati shuj\u0161ati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200210-WA0017.jpg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u017divila z nizko gostoto energije, ki jih lahko pojeste veliko ve\u010d<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span lang=\"SL\">Sadje<\/span><\/strong><span lang=\"SL\"> je naravni vir sladkorja, zato se ga lotevajte nekoliko bolj previdno. Ne glede na to, kaj pravijo o tem, je to povezano s pozitivnim u\u010dinkom na zmanj\u0161anje telesne te\u017ee. Na dan bi morali pojesti pribli\u017eno 200 gramov sadja. Na primer jagodi\u010dje, jabolka ali citrusi so zelo energetsko u\u010dinkoviti. Toda ne pozabite, da bi morali svoje sadje jesti in ne piti. Drugo sadje z nizko vsebnostjo kalorij najdete v \u010dlanku <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/sadje-in-hujsanje-katero-sadje-ima-najmanj-kalorij\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Sadje in huj\u0161anje &#8211; katero sadje ima najmanj kalorij?<\/a><\/span><\/strong><span style=\"color: #ff6600\"> [14]<\/span><\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Zelenjava<\/span><\/strong><span lang=\"SL\"> na splo\u0161no ve\u010dino svoje te\u017ee usmerja v vodo in ima zato zelo malo kalorij. Kumara vsebuje 15 kcal na 100 gramov, zelena 16 kcal, solata ledenka okoli 17 kcal in paradi\u017enik 18 kcal. Zdaj razumete, zakaj je pomembno, da si ob vsakem obroku privo\u0161\u010dite tudi zelenjavo? Kot prilogo lahko na primer uporabite cveta\u010dni ri\u017e, \u0161pagete iz bu\u010dk ali krompir\u010dek iz zelene.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Krompir<\/span><\/strong><span lang=\"SL\"> v povpre\u010dju vsebuje le 77 kcal na 100 gramov surove hrane in je tudi med najbolj nasitnimi \u017eivili.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Uporabite lahko tudi razli\u010dne vire vlaknin,<\/span><\/strong><span lang=\"SL\"> ki lahko podpirajo ob\u010dutek sitosti po obroku. A z vlakninami ne smete pretiravati. Skupni dnevni vnos naj bi zna\u0161al pribli\u017eno 30-35 gramov. Lahko recimo pose\u017eete po <span style=\"color: #ff6600\"><a aria-label=\"psylliumu (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psylliumu<\/a><\/span> ali<span style=\"color: #ff6600\"> <\/span><a aria-label=\"jabol\u010dnih vlakninah,  (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/jabolcne-vlaknine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">jabol\u010dnih vlakninah<\/span>, <\/a>ki jih najdete v napitkih ali jogurtih. Tudi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\"glukomanan (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glukomanan<\/a><\/span> lahko pomaga pri spodbujanju ob\u010dutka sitosti.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Vsaj kot delni nadomestek sladkorja<\/span><\/strong><span lang=\"SL\"> poskusite na primer uporabiti sladilo&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/eritritol-1000g-gymbeam.html\" target=\"_blank\" aria-label=\"eritritol (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">eritritol<\/a><\/span>, ki ima skoraj enako sladkost kot sladkor in se v nekaterih sade\u017eih pojavlja naravno. Lahko si privo\u0161\u010dite tudi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\" target=\"_blank\" aria-label=\"ksilitol (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ksilitol<\/a><\/span>, sirup iz cikorije ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/stevija\" target=\"_blank\" aria-label=\"stevijo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stevijo<\/a><\/span>.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vzorcna_dieta_za_hujsanje\"><\/span>Vzor\u010dna dieta za huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Vzor\u010dna dieta za povpre\u010dno 75-kilogramsko \u017eensko, ki naj bi za izgubo telesne te\u017ee po na\u0161em <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\"kalkulatorju makrohranil (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkulatorju makrohranil<\/a><\/span> zau\u017eila 1900 kcal ter za povpre\u010dnega 90-kilogramskega mo\u0161kega, ki pa naj bi za izgubo telesne te\u017ee zau\u017eil 2300 kcal. Razlika v ve\u010djem vnosu energije je predvsem posledica ve\u010djih porcij ali dodatne hrane. Te\u017ea sestavin je vzeta v surovem stanju.<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">Shuj\u0161evalni meni za navdih<\/h3>\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\">\n<ul class=\"wp-block-list\" id=\"block-cdb1e1dc-6169-4599-84eb-4ab7c4cdee21\">\n<li><strong><span lang=\"SL\">Povpre\u010dna 75-kilogramska \u017eenska<\/span><\/strong><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Energija:<\/span><\/strong><span lang=\"SL\"> 1 920 kcal (7 676 kJ), beljakovine 150 g (600 kcal ali 2 400 kJ), saharidi 215 g (860 kcal ali 3 440 kJ), ma\u0161\u010doba 51 g (459 kcal ali 1 836 kJ), vlaknine 30 g<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Zajtrk:<\/span><\/strong><span lang=\"SL\" style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovseni kosmi\u010di<\/a><\/span><span lang=\"SL\"> (40 g), voda (180 ml), <a aria-label=\"beljakovine Just Whey (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">beljakovine<\/span> <span style=\"color: #ff6600\">Just Whey<\/span><\/a><span style=\"color: #ff6600\"> <\/span>(15 g), <span style=\"color: #ff6600\"><a aria-label=\"beljakovinska \u010dokolada FitCheat (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinska \u010dokolada FitCheat<\/a><\/span> (10 g), <span style=\"color: #ff6600\"><a aria-label=\"ara\u0161idovo maslo GymBeam (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idovo maslo GymBeam<\/a><\/span> (15 g), polovica banane (55 g)<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Prigrizek:<\/span><\/strong><span lang=\"SL\"> <a href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinska plo\u0161\u010dica MoiM\u00fcv&nbsp; <\/a>(60 g) in jabolko (150 g)<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Kosilo:&nbsp;<\/span><\/strong><span lang=\"SL\">jasminov ri\u017e (65 g), alja\u0161ki polak (200 g), olje (5 ml), povpre\u010dno velika porcija sve\u017ee zelenjavne solate brez preliva (200 g)<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Prigrizek:<\/span><\/strong><span lang=\"SL\"> gr\u0161ki jogurt 0% (140 g), <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/beljakovinska-granola-z-gozdnimi-jagodami-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrustljava granola<\/a><\/span> (20 g)<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Prigrizek II po treningu:<\/span><\/strong><span lang=\"SL\"> <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">beljakovine Just Whey<\/a> (30 g)<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Ve\u010derja:<\/span><\/strong><span lang=\"SL\"> kuskus (65 g), dimljeni tofu (90 g), sve\u017ee pra\u017eena me\u0161ana zelenjava (200 g) <a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" aria-label=\"v olju  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">v olju<\/span> <\/a>(5 ml)<\/span><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-cdb1e1dc-6169-4599-84eb-4ab7c4cdee21\">\n<li><strong><span lang=\"SL\">Povpre\u010den 90-kilogramski mo\u0161ki<\/span><\/strong><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Energija:<\/span><\/strong><span lang=\"SL\"> 2 300 kcal (9 200 kJ), beljakovine 178 g (712 kcal ali 2 848 kJ), saharidi 261 g (1 044 kcal ali 4 176 kJ), ma\u0161\u010doba 61 g (549 kcal ali 2 196 kJ), vlaknine 35 g<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Zajtrk:<\/span><\/strong><span lang=\"SL\" style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovseni kosmi\u010di<\/a><\/span><span lang=\"SL\"> (40 g), voda (180 ml), <span style=\"color: #ff6600\"><a aria-label=\"beljakovine Just Whey (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine Just Whey<\/a><\/span> (30 g), <span style=\"color: #ff6600\"><a aria-label=\"beljakovinska \u010dokolada FitCheat (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinska \u010dokolada FitCheat<\/a><\/span> (10 g), <a aria-label=\"ara\u0161idovo maslo GymBeam  (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">ara\u0161idovo maslo GymBeam<\/span> <\/a>(15 g), polovica banane (55 g)<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Prigrizek:<\/span><\/strong><span lang=\"SL\"> <a href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinska plo\u0161\u010dica MoiM\u00fcv&nbsp; <\/a>(60 g), jabolko (150 g) in mleko z nizko vsebnostjo ma\u0161\u010dobe (500 g)<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Kosilo:&nbsp;<\/span><\/strong><span lang=\"SL\">jasminov ri\u017e (80 g), alja\u0161ki polak (200 g), olje (5 ml), povpre\u010dno velika porcija sve\u017ee zelenjavne solate brez preliva (200 g), <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\"omega 3 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega 3<\/a><\/span> (3 kapsule)<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Prigrizek:<\/span><\/strong><span lang=\"SL\"> gr\u0161ki jogurt 0% (140 g), <a href=\"https:\/\/gymbeam.si\/beljakovinska-granola-z-gozdnimi-jagodami-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">hrustljava granola<\/span> <\/a>(20 g), hru\u0161ka (140 g)<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Prigrizek II po treningu:<\/span><\/strong><span lang=\"SL\"> <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine Just Whey<\/a> (30 g)<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Ve\u010derja:<\/span><\/strong><span lang=\"SL\"> kuskus (70 g), dimljeni tofu (90 g), sve\u017ee pra\u017eena me\u0161ana zelenjava (200 g) v olju (5 ml)<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_spodbuditi_izgubo_telesne_teze\"><\/span>Kako spodbuditi izgubo telesne te\u017ee?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">O vnosu energije smo \u017ee razpravljali na precej iz\u010drpen na\u010din. Osredoto\u010dimo se tudi na stran porabe energije, saj <strong>je vedno bolje jesti ve\u010d in se ve\u010d gibati<\/strong>. To bo ubla\u017eilo presnovne prilagoditve, ki se zgodijo nehote, kar se lahko odra\u017ea v znameniti &#8220;upo\u010dasnitvi presnove&#8221; zaradi prilagodljive termogeneze. <span style=\"color: #ff6600\">[15]<\/span><\/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\">\n<li><strong><span lang=\"SL\">\u010cez dan se \u010dim ve\u010d gibajte<\/span><\/strong><span lang=\"SL\"> in i\u0161\u010dite na\u010dine, kako lahko noge uporabite kot prevozno sredstvo. Namesto dvigala in teko\u010dih stopnic pojdite po stopnicah. Vozite kolo. Pri delu si redno privo\u0161\u010dite aktivne odmore.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Redno se ukvarjajte s \u0161portom<\/span><\/strong><span lang=\"SL\">. Ne glede na to, ali gre za tek, crossfit, fitnes vaje ali karkoli \u017eelite. Pribli\u017eno trikrat na teden se ukvarjajte s \u0161porti, ki zahtevajo mo\u010d (\u010de v njih u\u017eivate), preostanek dni pa pre\u017eivite z drugimi \u0161porti, v katerih u\u017eivate, in se odpravite na sprehod v naravo.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Razmislite, kako bi lahko aktivno pre\u017eiveli vikende<\/span><\/strong><span lang=\"SL\">. Privo\u0161\u010dite si kolesarski vikend, pohod v gore ali pa se udele\u017eite vsak nekaj ur aktivnosti vsak konec tedna.<\/span><\/li>\n\n\n\n<li><strong><span lang=\"SL\">Poskusite uporabiti ustrezna dopolnila<\/span><\/strong><span lang=\"SL\"> za la\u017eje obvladovanje kalori\u010dnega primanjkljaja. Zahvaljujo\u010d visokokakovostnim <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/topilci-mascob\" target=\"_blank\" aria-label=\"topilcem ma\u0161\u010dob (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">topilcem ma\u0161\u010dob<\/a><\/span> lahko pokurite nekoliko ve\u010d kalorij pod stresom in v mirovanju, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/appetite-control-beastpink.html\" target=\"_blank\" aria-label=\"Appetite Control (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Appetite Control<\/a><\/span> vam lahko pomaga zajeziti pretiran apetit, sama<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.si\/garcinia-cambogia-gymbeam.html\" target=\"_blank\" aria-label=\"kambo\u0161ka garcinija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kambo\u0161ka garcinija<\/a><\/span> pa ima zanimiv u\u010dinek v povezavi z okusom in apetitom.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kaj dobite z bolj aktivnim na\u010dinom \u017eivljenja?<\/span><\/strong><span lang=\"SL\"> La\u017eje boste shuj\u0161ali, okrepili telo, po\u010dutili se boste bolje in samozavestnej\u0161e ter za\u010deli delati na kakovostnej\u0161em spancu ali bolj odpornem imunskem sistemu.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-1124x749.jpg\" alt=\"Kako spodbuditi izgubo telesne te\u017ee?\" class=\"wp-image-208456\" style=\"width:843px;height:562px\" title=\"Kako spodbuditi izgubo telesne te\u017ee?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/\u0424\u043e\u0442\u043e-9-1-____-KO-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kaksna_je_lekcija\"><\/span>Kak\u0161na je lekcija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Kot lahko vidite, huj\u0161anje<strong> ni nobena \u010drna magija<\/strong>. Ni vam treba izlo\u010diti celih skupin \u017eivil ali svoj uspeh polo\u017eiti v roke priljubljenim nefunkcionalnim ali instant dietam in razstrupljanjem. Potrebno je le malo ve\u010d razmi\u0161ljanja o hrani, nau\u010diti se morate sestaviti jedilnik, ki temelji na na\u010delih zdrave prehrane, in slediti velikosti porcij. \u017de samo dodajanje zelenjave, sadja, visokokakovostnih beljakovin in delo na aktivnem \u017eivljenjskem slogu vas bo popeljalo v smer uspeha. Ko v svoji prehrani odkrijete skrite kalori\u010dne bombe in teko\u010de kalorije, ki jih boste s\u010dasoma zmanj\u0161ali, je le vpra\u0161anje potrpe\u017eljivost, doslednosti in prizadevanja, kdaj boste dosegli svoje cilje. Bodite potrpe\u017eljivi in rezultati se bodo za\u010deli kazati ob pravem \u010dasu.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kaj pa je vam pomagalo pri huj\u0161anju? V komentarjih z nami delite svoje nasvete in namige. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga delite, tako da se tudi va\u0161i prijatelji nau\u010dijo, kako trajno in uspe\u0161no huj\u0161ati ter se izogniti nefunkcionalni dieti in razstrupljanju.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako shuj\u0161ati, kaj in kolikokrat na dan jesti, da bi shuj\u0161ali? V tem \u010dlanku bomo razkrili, kolikokrat na dan je najbolje jesti in katera je zadnja ura za ve\u010derjo?<\/p>\n","protected":false},"author":65,"featured_media":208309,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,6675,6843,7359],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-220539","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-jedilnik","10":"tag-makrozivila","11":"tag-prehrana-sl","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>Kako in kdaj jesti zdravo, da shuj\u0161ate brez diete? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako hitro bi morali shuj\u0161ati, kaj in kolikokrat na dan jesti, da bi shuj\u0161ali? 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