{"id":223003,"date":"2021-02-19T15:44:36","date_gmt":"2021-02-19T14:44:36","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=223003"},"modified":"2021-02-19T15:44:39","modified_gmt":"2021-02-19T14:44:39","slug":"kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/","title":{"rendered":"Kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo?"},"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\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/#Zakaj_bi_morali_jesti_zdravo\" title=\"Zakaj bi morali jesti zdravo?\">Zakaj bi morali jesti zdravo?<\/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\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/#Kako_lahko_opredelimo_zdravo_prehrano\" title=\"Kako lahko opredelimo zdravo prehrano?\">Kako lahko opredelimo zdravo prehrano?<\/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\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/#Zdrava_prehrana\" title=\"Zdrava prehrana:\">Zdrava prehrana:<\/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\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/#Kako_se_nauciti_jesti_zdravo\" title=\"Kako se nau\u010diti jesti zdravo?\">Kako se nau\u010diti jesti zdravo?<\/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\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/#Kaj_jesti_in_piti_v_manjsih_kolicinah_da_boste_bolj_zdravi\" title=\"Kaj jesti in piti v manj\u0161ih koli\u010dinah, da boste bolj zdravi?\">Kaj jesti in piti v manj\u0161ih koli\u010dinah, da boste bolj zdravi?<\/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\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/#Katera_zivila_vsebujejo_najvec_soli_sladkorja_mascob_in_jih_moramo_jesti_cim_manj\" title=\"Katera \u017eivila vsebujejo najve\u010d soli, sladkorja, ma\u0161\u010dob in jih moramo jesti \u010dim manj?\">Katera \u017eivila vsebujejo najve\u010d soli, sladkorja, ma\u0161\u010dob in jih moramo jesti \u010dim manj?<\/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\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/#Zdrava_prehrana_ni_zapletena_Zacnite_jesti_bolj_zdravo_ze_danes\" title=\"Zdrava prehrana ni zapletena. Za\u010dnite jesti bolj zdravo \u017ee danes\">Zdrava prehrana ni zapletena. Za\u010dnite jesti bolj zdravo \u017ee danes<\/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\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/#Vsak_obrok_pripravite_v_skladu_s_pravili_zdrave_prehrane\" title=\"Vsak obrok pripravite v skladu s pravili zdrave prehrane\">Vsak obrok pripravite v skladu s pravili zdrave prehrane<\/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\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/#Kaj_storiti_ce_zelite_shujsati\" title=\"Kaj storiti, \u010de \u017eelite shuj\u0161ati?\">Kaj storiti, \u010de \u017eelite 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\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/#Kaj_storiti_ce_zelite_pridobiti_misice\" title=\"Kaj storiti, \u010de \u017eelite pridobiti mi\u0161ice?\">Kaj storiti, \u010de \u017eelite pridobiti mi\u0161ice?<\/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\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/#Kaj_vsekakor_ni_zdrava_prehrana\" title=\"Kaj vsekakor ni zdrava prehrana?\">Kaj vsekakor ni zdrava prehrana?<\/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\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/#Kaksna_je_lekcija\" title=\"Kak\u0161na je lekcija?\">Kak\u0161na je lekcija?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ljudje se vse bolj zavedamo pomena zdrave prehrane, ki bi morala biti stalni del na\u0161ega vsakdanjega \u017eivljenja. Kaj pa v resnici pomeni zdrava prehrana? Brez skrbi, <strong>ne gre samo za brokoli, kuhan na pari, s kuhanim pi\u0161\u010dancem in solato trikrat na dan,<\/strong> kot se morda zdi na prvi pogled. Sploh vam ni treba ste\u010di v knjigarno in kupiti najnovej\u0161e knjige o zdravi prehrani. Prav tako vam ni treba za\u010deti <strong>izlo\u010dati pekovskih izdelkov, mle\u010dnih izdelkov ali pa se kot samemu satanu izogibati glutenu.<\/strong> Morda boste celo presene\u010deni na tem, kako lahko izgleda zdrava prehrana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na \u017ealost je \u0161e vedno veliko nepotrebnih mitov in prepri\u010danj o zdravi prehrani, zaradi katerih je vpra\u0161anje prehranjevanja veliko bolj zapleteno, kot bi moralo biti. Pri sebi pomislite, kaj vse ste \u017ee sli\u0161ali o zdravi prehrani. Nekega dne je za globalno debelost kriv <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/gluten-ali-je-res-skodljiv-za-vse-nas\/\" target=\"_blank\" aria-label=\"gluten, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gluten,<\/a><\/strong><\/span> <strong>nato ma\u0161\u010dobe ali sladkor, iz dokumentarnih filmov na Netflixu pa se morda zdi, da bi morali vsi postati vegani.<\/strong> Zaradi tak\u0161ne informacijske d\u017eungle ni presenetljivo, da ljudem pogosto ne uspe ali raje sploh ne za\u010dnejo z u\u017eivanjem bolj zdrave hrane, ker zavra\u010dajo idejo o tem, da bi morali na primer jesti samo dolo\u010deno vrsto hrane. Ampak vse je veliko preprostej\u0161e, stvari si sami ote\u017eujemo po nepotrebnem.<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_bi_morali_jesti_zdravo\"><\/span>Zakaj bi morali jesti zdravo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-750x1124.jpg\" alt=\"Zakaj jesti zdravo? Bolj zdravi boste, samozavestnej\u0161i in vitkej\u0161i.\" class=\"wp-image-215851\" title=\"Zakaj jesti zdravo? Bolj zdravi boste, samozavestnej\u0161i in vitkej\u0161i.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296.jpg 1176w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/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<p><strong>Povezava med prehrano in zdravjem<\/strong> <strong>ljudi<\/strong> je danes pod drobnogledom \u0161tevilnih znanstvenih \u0161tudij, \u010dlove\u0161ke zgodovine ali samega opazovanja lastnega \u017eivljenja skozi \u010das. Optimalna prehrana je eden od razlogov, da <strong>populacije tako imenovanih modrih con v povpre\u010dju do\u010dakajo najvi\u0161jo starost.<\/strong> <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<h3 class=\"is-style-default wp-block-heading\">Kaj vam lahko prinese bolj zdrava prehrana?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Zdrava prehrana lahko mo\u010dno <strong>zmanj\u0161a tveganje za razvoj najve\u010djih morilcev na svetu<\/strong> v obliki kardiovaskularnih bolezni in raka. <span style=\"color: #ff6600\">[2-4]<\/span><\/li><li><strong>Bolj\u0161a kakovost \u017eivljenja.<\/strong> Bolj zdrave prehranjevalne navade so na splo\u0161no povezane z ni\u017ejo telesno te\u017eo, kar pomeni manj\u0161o verjetnost za razvoj diabetesa tipa 2 ali te\u017eav s sklepi.&nbsp;<span style=\"color: #ff6600\">[5-6]<\/span><\/li><li><strong>Izbolj\u0161anje ali vsaj vzdr\u017eevanje mo\u017eganske funkcije, vklju\u010dno s spominom in dobro voljo.<\/strong> Prehrana na splo\u0161no vpliva na ob\u010dutek utrujenosti in na to, kako se po\u010dutimo. Izbolj\u0161anje prehrane je tako dober na\u010din za polnjenje baterij in u\u017eivanje v trenutkih, ki jih pre\u017eivimo na tem svetu. <span style=\"color: #ff6600\">[7\u20139]<\/span><\/li><li><strong>Bolj zdrava prebava<\/strong> zaradi optimalnega vnosa vlaknin, prebiotikov in probiotikov.&nbsp;<span style=\"color: #ff6600\">[10-11]<\/span><\/li><li><strong>Bolj\u0161e \u0161portne zmogljivosti in telesna zgradba.<\/strong> Zadosten vnos vseh esencialnih hranil bo pove\u010dal va\u0161e zmogljivosti v katerem koli \u0161portu in izbolj\u0161al telesno zgradbo v korist mi\u0161i\u010dne mase in izgube ma\u0161\u010dob. <span style=\"color: #ff6600\">[12-13]<\/span><\/li><\/ol>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Kot lahko vidite, vam lahko zdrava prehrana in bolj zdrave prehranjevalne navade prinesejo \u0161tevilne koristi. Najpomembneje je spodbujati splo\u0161no zdravje, saj imamo na voljo samo enega, in pogosto za\u010dnemo zanj skrbeti \u0161ele, ko se za\u010dnejo pojavljati zdravstvene te\u017eave, to pa je vsekakor prepozno. <strong>Te\u017eave je bolje prepre\u010diti, kot pa jih &#8220;pogasiti&#8221;.<\/strong><\/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=\"Kako_lahko_opredelimo_zdravo_prehrano\"><\/span>Kako lahko opredelimo zdravo prehrano?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/dictionary.cambridge.org\/dictionary\/english\/health-food\" target=\"_blank\" aria-label=\"Glede na slovar Univerze v Cambridgeu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Glede na slovar Univerze v Cambridgeu<\/a><\/span> vam lahko zdrava prehrana in bolj zdrave prehranjevalne navade prinesejo \u0161tevilne koristi. \u010ce bi preu\u010devali, kaj o zdravi prehrani <span style=\"color: #ff6600\"><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\" target=\"_blank\" aria-label=\"pravi SZO (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pravi SZO<\/a><\/span>, bi na\u0161li nekaj \u0161tevil\u010dnih izrazov, kako izgleda in kako ne bi smela izgledati zdrava prehrana. A za zdaj ne zapletajmo stvari po nepotrebnem in poglejmo, <strong>kako lahko zdravo prehrano opredelimo na veliko bolj preprost in jedrnat na\u010din.<\/strong> <span style=\"color: #ff6600\">[14]<\/span><\/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=\"Zdrava_prehrana\"><\/span>Zdrava prehrana:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Nadzira vnos energije<\/h3>\n\n\n\n<p><strong>Zakoni fizike veljajo za vsakega izmed nas,<\/strong> zato je klju\u010d do izgube telesne te\u017ee ali pridobivanja le-te \u0161e vedno stari znani vnos energije v primerjavi z njeno porabo. Telo najbolje deluje takrat, ko ima dovolj energije, brez katere bi bile nekatere funkcije telesa, na primer imunske ali reproduktivne, omejene. Po drugi strani pa \u010dezmerni vnos energije vodi do pove\u010danja telesne mase in pove\u010danih zalog ma\u0161\u010dob. <span style=\"color: #ff6600\">[15-16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima izra\u010dun vnosa energije glede na va\u0161e potrebe, preberite \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\"Kako izra\u010dunati vnos kalorij in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati vnos kalorij in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ-1124x749.jpg\" alt=\"Kako se nau\u010diti jesti zdravo?\" class=\"wp-image-215875\" width=\"843\" height=\"562\" title=\"Kako se nau\u010diti jesti zdravo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ.jpg 1199w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Zagotavlja optimalne koli\u010dine hranil<\/h3>\n\n\n\n<p><strong>Hrana ni le obi\u010dajno gorivo.<\/strong> Vsebuje vrsto vitaminov, mineralov in biolo\u0161ko aktivnih snovi, ki v telesu opravljajo \u0161tevilne pomembne naloge. <a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\"Magnezij  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Magnezij<\/span> <\/a>sodeluje v ve\u010d kot 200 biokemi\u010dnih reakcijah, ki se brez njega ne bi mogle zgoditi. <strong>Vsako \u017eivilo ima dolo\u010deno hranilno gostoto,<\/strong> tj. energijo, in vsebnost mikrohranil na enoto te\u017ee. In ker naj bi zdrava prehrana zagotavljala optimalne koli\u010dine energije in mikrohranil, morate vedeti, koliko in katera hrana je primerna za va\u0161e potrebe.<\/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>Ima 100 gramov pi\u0161kotov ve\u010d kalorij kot 100 gramov jagodi\u010devja?<\/strong> Tako je, pi\u0161koti imajo pribli\u017eno 430 kcal ve\u010d in imajo <strong>visoko energijsko gostoto<\/strong>, a nizko hranilno gostoto, ker ne vsebujejo veliko mikrohranil.<\/li><li><strong>Kaj ima ve\u010d mikrohranil? 100 gramov pi\u0161kotov ali 100 gramov jagodi\u010devja?<\/strong> Kot ste verjetno \u017ee sami ugotovili, jagodi\u010dje zmaga, saj vsebuje ve\u010d mikrohranil, vklju\u010dno z mo\u010dnimi antioksidanti, in ima tako nizko energijsko gostoto, a <strong>visoko hranilno gostoto.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsakdo v svoji prehrani potrebuje energijo in mikrohranila. <strong>Le razmisliti morate o hranilni in energijski vrednosti hrane in temu primerno izbrati.<\/strong> To ne pomeni, da si v \u017eivljenju ne smete privo\u0161\u010diti ni\u010d sladkega. \u010ce se spra\u0161ujete, kako si brez ob\u017ealovanja lahko privo\u0161\u010dite sladkarije, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/\" target=\"_blank\" aria-label=\"7 nasvetov, kako jesti, kar vam je v\u0161e\u010d in se ne zrediti. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">7 nasvetov, kako jesti, kar vam je v\u0161e\u010d in se ne zrediti.<\/a><\/strong><\/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\/02\/OOOK-_-IMG_6330-749x1124.jpg\" alt=\"Kako se po\u010dutiti in izgledati bolje?\" class=\"wp-image-215903\" title=\"Kako se po\u010dutiti in izgledati bolje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330.jpg 1332w\" 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=\"is-style-default wp-block-heading\">3. Pomaga vam, da se po\u010dutite in izgledate bolje<\/h3>\n\n\n\n<p>Zahvaljujo\u010d dejstvu, da lahko zdrava prehrana nadzoruje vnos energije, ne da bi bilo treba \u0161teti kalorije, <strong>ima velik vpliv na va\u0161 videz, samozavest in to, kako se po\u010dutite.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko se nau\u010dite nekaj osnovnih na\u010del zdrave prehrane in vidite, kako se telo odziva nanjo, lahko v svoji prehrani naredite majhne spremembe, ki vas bodo pripeljale do \u017eelene postave. \u010ce \u017eelite shuj\u0161ati, bo morda dovolj, da se najprej <strong>osredoto\u010dite na u\u017eivanje zadostne koli\u010dine beljakovin, zelenjave, sadja in manj industrijsko predelane hrane.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrave prehranjevalne navade naj bi vam pomagale, da se po\u010dutite udobno v svojem telesu in \u017eivite zdravo ter polno \u017eivljenje, ni\u010d manj, ni\u010d ve\u010d. <\/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\">4. Spodbuja \u0161portno uspe\u0161nost<\/h3>\n\n\n\n<p>\u010ce vas zanima zdrava prehrana in aktiven na\u010din \u017eivljenja, se verjetno ukvarjate tudi s kak\u0161no \u0161portno aktivnostjo ali, nasprotno, <strong>razmi\u0161ljate, kako bi s svojo prehrano spodbudili \u0161portno uspe\u0161nost.<\/strong> Kljub temu zdrava prehrana pomaga z nadzorovanjem vnosa energije in zagotavljanjem dragocenih mikrohranil, ki jih zlasti \u0161portniki pogosto potrebujejo v ve\u010djih koli\u010dinah. \u0160printerji ali ekipni \u0161portniki bodo tako cenili nekoliko <strong>ve\u010dji vnos ogljikovih hidratov<\/strong>, bodybuilderji in fitnes navdu\u0161enci pa bodo imeli <strong>koristi od ve\u010djega vnosa beljakovin.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Temelji na rezultatih<\/h3>\n\n\n\n<p><strong>Pretekle prehranjevalne navade so vas pripeljale do nekega rezultata<\/strong> in morda s tem rezultatom v obliki, kako se po\u010dutite ali izgledate, niste povsem zadovoljni in ga \u017eelite spremeniti. Morda ste prepri\u010dani, da se res dobro prehranjujete, vendar se \u0161e vedno ne po\u010dutite udobno v svojem telesu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ker zdrava prehrana nadzoruje vnos energije, zagotavlja optimalne koli\u010dine mikrohranil in vam pomaga, da se po\u010dutite in izgledate bolje, je mo\u017eno, da <strong>se ne prehranjujete tako zdravo, kot ste morda mislili<\/strong>. Kaj pravzaprav je za vas zdrava prehrana? Ko za\u010dnete slediti rezultatom svojih prehranskih odlo\u010ditev in prehranjevalnih navad, vam lahko v prihodnosti olaj\u0161a sprejemanje bolj\u0161ih odlo\u010ditev. Ko posku\u0161ate spremeniti zgradbo telesa, <strong>ni dovolj nadzorovati telesne te\u017ee, ampak je veliko bolje spremljati druge parametre v obliki telesnih mer<\/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-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=\"793\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190-793x1124.jpg\" alt=\"Zdrava prehrana spodbuja telesno in du\u0161evno zdravje\" class=\"wp-image-215949\" title=\"Zdrava prehrana spodbuja telesno in du\u0161evno zdravje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190-793x1124.jpg 793w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190-282x400.jpg 282w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190.jpg 1068w\" sizes=\"auto, (max-width: 793px) 100vw, 793px\" \/><\/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=\"is-style-default wp-block-heading\">6. Spodbuja telesno in du\u0161evno zdravje<\/h3>\n\n\n\n<p><strong>Bolj zdrave prehranjevalne navade obi\u010dajno pomenijo ni\u017ejo telesno te\u017eo, ve\u010d energije in manj utrujenosti<\/strong> \u010dez dan. Zdrava telesna te\u017ea pomeni tudi zmanj\u0161anje tveganja za razvoj \u0161tevilnih civilizacijskih bolezni. Prehrana vpliva tudi na to, kako se po\u010dutimo. Izkazalo se je celo, da lahko tudi <strong>hrana, bogata s probiotiki, pozitivno vpliva na du\u0161evno zdravje.<\/strong> <span style=\"color: #ff6600\">[7\u20139] [17\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/blog\/wim-hof-ledeni-moz-ki-ljudi-uci-kako-biti-bolj-zdravi-in-dusevno-odporni\/\" target=\"_blank\" aria-label=\"Wim Hofova metoda  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Wim Hofova metoda<\/span> <\/a>ali utrjevanje sebe lahko pomaga zgraditi mo\u010dnej\u0161o imunost in podporo za va\u0161e fizi\u010dno in psiholo\u0161ko zdravje. \u010ce vas zanima ve\u010d o tem, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" target=\"_blank\" aria-label=\"Kako z utrjevanjem zgraditi mo\u010dnej\u0161o imunost? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako z utrjevanjem zgraditi mo\u010dnej\u0161o imunost?<\/a><\/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=\"is-style-default wp-block-heading\">7. Zmanj\u0161uje tveganje za civilizacijske bolezni<\/h3>\n\n\n\n<p>Zdrava prehrana vsebuje veliko zdravih hranilnih snovi, pa tudi drugih snovi, ki so za\u0161\u010ditne narave in pomagajo prepre\u010devati bolezni. To \u0161e posebej velja za vlaknine in njihov pozitiven u\u010dinek na <strong>zmanj\u0161anje tveganja nekaterih vrst raka,<\/strong> zlasti raka debelega \u010drevesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega lahko zdrava prehrana <strong>pomaga zmanj\u0161ati tveganje za kardiovaskularne bolezni ali odpornost na inzulin ter diabetes tipa 2<\/strong>. S preprostim izbolj\u0161anjem prehrane lahko res pozitivno vplivate na va\u0161e sedanje in prihodnje zdravje. <span style=\"color: #ff6600\">[2-4] [21-22]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Dolgoro\u010dno je trajnostna za vas in planet<\/h3>\n\n\n\n<p>Si predstavljate, da bi enako jedli \u010dez eno, dve, pet ali celo deset let? Zdrava prehrana mora biti dolgoro\u010dno trajnostna za vas in na\u0161 planet, ker drugega nimamo. \u0160tevilo ljudi, za katere je treba zagotoviti obstoj, se ob nara\u0161\u010dajo\u010dem \u0161tevilu prebivalstva nenehno pove\u010duje, vendar so kmetijske zmogljivosti skoraj \u017ee popolnoma iz\u010drpane. Zato moramo malo bolj razmi\u0161ljati o hrani in je ne zapravljati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na prese\u010di\u0161\u010du dolgoro\u010dne trajnostne prehrane za nas in planet le\u017eijo skupine \u017eivil, ki lahko pomagajo in so del vsake uravnote\u017eene prehrane. Tak\u0161na \u017eivila vklju\u010dujejo na primer <strong>lokalno in sezonsko sadje, zelenjavo, krompir, \u017eita ali stro\u010dnice.<\/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\/2021\/02\/TZP07036-____OK-1124x750.jpg\" alt=\"Zdrava prehrana zmanj\u0161uje tveganje za nastanek raka, kardiovaskularne bolezni ali diabetes tipa 2.\" class=\"wp-image-215968\" width=\"843\" height=\"563\" title=\"Zdrava prehrana zmanj\u0161uje tveganje za nastanek raka, kardiovaskularne bolezni ali diabetes tipa 2.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_nauciti_jesti_zdravo\"><\/span>Kako se nau\u010diti jesti zdravo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot vidite, prehrana mo\u010dno vpliva na vse vidike na\u0161ega \u017eivljenja in <strong>ko zdravi prehrani dodate \u0161e vadbo, za\u010dnete dobesedno delati \u010dude\u017ee.<\/strong> Hkrati pa sploh ni te\u017eko, zato za\u010dnite postopoma in brez ekstremnih pristopov. Nekateri obljubljajo, da lahko v pi\u010dlih dveh dneh dose\u017eete nemogo\u010de, resnica pa se skriva drugje. Po mnenju SZO je <strong>nezdrava prehrana skupaj s pomanjkanjem gibanja najve\u010dje globalno tveganje za zdravje ljudi.<\/strong> Tudi najnovej\u0161a prehranska priporo\u010dila za ameri\u0161ke dr\u017eavljane za obdobje 2020-2025 se skupaj s priporo\u010dili SZO, EU in \u0161tevilne druge dr\u017eave, strinjajo glede ve\u010d klju\u010dnih prehranskih dejavnikov. <span style=\"color: #ff6600\">[14] [23-24]<\/span><\/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=\"Kaj_jesti_in_piti_v_manjsih_kolicinah_da_boste_bolj_zdravi\"><\/span>Kaj jesti in piti v manj\u0161ih koli\u010dinah, da boste bolj zdravi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na primeru povpre\u010dnega \u010dloveka, katerega dnevni vnos je 2000 kcal, vam bomo pokazali, najve\u010d koliko gramov posameznih prehranskih sestavin bi morali prejeti na dan.<\/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>Nasi\u010dene ma\u0161\u010dobne kisline (ma\u0161\u010dobe).<\/strong> Predstavljale naj bi <strong>najve\u010d 10% celotnega vnosa energije.<\/strong> Najdemo jih predvsem v \u017eivalskih proizvodih, kot so klobase, maslo, mast, mastni mle\u010dni izdelki. Najdemo pa jih tudi v rastlinskih vrstah v obliki kokosove ma\u0161\u010dobe. <strong>Najve\u010dji vnos = 22 g<\/strong><\/li><li><strong>Nenasi\u010dene trans ma\u0161\u010dobe.<\/strong> Te naj bi predstavljale <strong>najve\u010d 1% celotnega vnosa energije.<\/strong> To so ma\u0161\u010dobe, ki se praviloma proizvajajo industrijsko, njihov glavni vir pa so delno strjene ma\u0161\u010dobe, ki jih je mogo\u010de zlahka prepoznati z branjem etiket na izdelkih. Njihov vir so predvsem razli\u010dne vrste sladkarij. <strong>Najve\u010dji vnos = 2,2 g<\/strong><\/li><li><strong>Dodani sladkorji<\/strong>. Glede na priporo\u010dila naj bi dodani sladkorji predstavljali <strong>najve\u010d 10% celotnega vnosa energije,<\/strong> SZO pa razmi\u0161lja, da bi to mejo zni\u017eala na 5% za dodatne koristi za zdravje. <strong>Najve\u010dji vnos = 50 g, po zaostritvi meje pa 25 g<\/strong>. Ve\u010dina dodanega sladkorja se skriva v razli\u010dnih sladkanih gaziranih pija\u010dah, mle\u010dnih izdelkih ali pecivu. \u010ce \u017eelite izvedeti ve\u010d o dodanih sladkorjih in teko\u010dih kalorijah, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" target=\"_blank\" aria-label=\"Kje se skrivajo teko\u010de kalorije in kako te prazne kalorije prepre\u010dujejo, da bi shuj\u0161ali? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kje se skrivajo teko\u010de kalorije in kako te prazne kalorije prepre\u010dujejo, da bi shuj\u0161ali?<\/a><\/strong><\/span><\/li><li><strong>Sol.<\/strong> Vnos soli naj bo <strong>manj\u0161i od 5 gramov na dan.<\/strong> Ta koli\u010dina ustreza <strong>pribli\u017eno 2 gramoma natrija.<\/strong> Med \u017eivila z relativno visoko vsebnostjo soli spadajo klobase, siri, pekovski izdelki, hitra hrana, \u010dips, pal\u010dke in vsi slani prigrizki. Zmanj\u0161anje vnosa soli pomaga pri prepre\u010devanju visokega krvnega tlaka in drugih kardiovaskularnih bolezni.<\/li><li><strong>Alkohol.<\/strong> Idealno bi bilo, \u010de sploh ne bi pili alkohola, seveda pa je koristno omejiti njegovo u\u017eivanje na pribli\u017eno eno pivo ali &#8220;dva kozar\u010dka&#8221; vina na dan. Ne pozabite, da <strong>abstinenca med tednom in poznej\u0161e &#8220;dohitevanje&#8221; ob koncu tedna zagotovo nista pravi na\u010din<\/strong>. Prekomerno u\u017eivanje alkohola je povezano z ve\u010djim tveganjem za razvoj civilizacijskih bolezni, vklju\u010dno z razli\u010dnimi vrstami raka in kardiovaskularnimi boleznimi. <span style=\"color: #ff6600\">[25-26]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-1124x749.jpg\" alt=\"Kako se nau\u010diti jesti zdravo?\" class=\"wp-image-215984\" width=\"843\" height=\"562\" title=\"Kako se nau\u010diti jesti zdravo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_zivila_vsebujejo_najvec_soli_sladkorja_mascob_in_jih_moramo_jesti_cim_manj\"><\/span>Katera \u017eivila vsebujejo najve\u010d soli, sladkorja, ma\u0161\u010dob in jih moramo jesti \u010dim manj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u010dina prehranskih smernic in priporo\u010dil ima eno skupno lastnost. <strong>Odsvetujejo visoko industrializirano hrano.<\/strong> Vsebuje malo mikrohranil v majhnih koli\u010dinah, vendar veliko energije. <strong>Ima visoko energijsko gostoto in nizko hranilno gostoto<\/strong>. \u017delimo pa si, da bi bila hrana \u010disto nasprotje tega. Da nam priskrbi vsa potrebna mikrohranila in &#8220;razumno&#8221; koli\u010dino energije, ki bo ravno prav\u0161nja za nas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zakaj?<\/strong> \u017divilska industrija predela surovine do te mere, da jim odvzame veliko koli\u010dino koristnih snovi, kot so vlaknine, hkrati pa doda \u0161tevilne \u017eivilske aditive. \u017deli, da bi tak\u0161na hrana imela dolg rok trajanja, nizke proizvodne stro\u0161ke in bi bila hkrati v\u0161e\u010d ljudem. Tako imamo v sodobnem svetu skoraj 24 ur na dan na voljo ne\u0161teto \u017eivil, ki obi\u010dajno vsebujejo velike koli\u010dine soli, sladkorja, ma\u0161\u010dob ali njihove kombinacije. Tako jih je <strong>la\u017eje jesti<\/strong>, stimulirajo nagrajevalni center v mo\u017eganih in nekaj \u010dasa po njihovem zau\u017eitju ob\u010dutimo &#8220;sre\u010do&#8221;. <span style=\"color: #ff6600\">[27-28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V Zdru\u017eenih dr\u017eavah Amerike in v naprednem sodobnem svetu <strong>ta \u017eivila za\u010denjajo predstavljati ve\u010dinski dele\u017e vnosa energije<\/strong>. Kar pa je \u017eal narobe. So cenej\u0161a, vendar bodo ljudje za to v prihodnosti pla\u010devali v obliki slab\u0161ega zdravja. Ne glede na to, ali gre za pove\u010danje telesne te\u017ee ali tveganja za \u0161tevilne civilizacijske bolezni, ali ni bolje, da nekoliko ve\u010d denarja vlo\u017eimo v bolj\u0161o prehrano in bolj zdravo \u017eivljenje?<span style=\"color: #ff6600\"> [29-31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-1124x750.jpg\" alt=\"Katera \u017eivila vsebujejo najve\u010d soli, sladkorja, ma\u0161\u010dob in jih moramo jesti \u010dim manj?\" class=\"wp-image-215999\" width=\"843\" height=\"563\" title=\"Katera \u017eivila vsebujejo najve\u010d soli, sladkorja, ma\u0161\u010dob in jih moramo jesti \u010dim manj?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdrava_prehrana_ni_zapletena_Zacnite_jesti_bolj_zdravo_ze_danes\"><\/span>Zdrava prehrana ni zapletena. Za\u010dnite jesti bolj zdravo \u017ee danes<span class=\"ez-toc-section-end\"><\/span><\/h2>\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<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\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-749x1124.jpeg\" alt=\"Zdrava prehrana: Za\u010dnite jesti bolj zdravo \u017ee danes.\" class=\"wp-image-216041\" title=\"Zdrava prehrana: Za\u010dnite jesti bolj zdravo \u017ee danes.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46.jpeg 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<p><strong>Re\u0161itev je v bistvu zelo preprosta.<\/strong> Za za\u010detek morate le bolj paziti na to, kaj jeste, in razmisliti, ali je ta ljubezen z delno strjenimi ma\u0161\u010dobami, suho salamo ali krompir\u010dkom z majonezo res na\u010din do bolj zdravega na\u010dina prehranjevanja?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potem je vse, kar morate storiti, da iz prehrane izlo\u010dite veliko ve\u010dino visoko industrijsko predelanih \u017eivil in jih nadomestite s \u010dim ve\u010d sve\u017ee in minimalno predelane hrane.<\/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\"><strong>Kaj si predstavljati pod vsem tem?<\/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\"><li><strong>Visoko industrializirana \u017eivila:<\/strong> Sladkana \u017eita za zajtrk, sladki in beli pekovski izdelki, pi\u0161koti, sladkarije, \u010dokolade, sladki in mastni mle\u010dni izdelki, sladkane pija\u010de, klobase, ocvrta hrana, \u010dips, plo\u0161\u010dice in \u0161tevilni drugi slani in sladki prigrizki.<\/li><li><strong>Minimalno predelana hrana:<\/strong> Sadje, zelenjava, meso, ribe, polnozrnata \u017eita, navadni krompir, sladki krompir, stro\u010dnice, ore\u0161\u010dki, jajca, ovsena ka\u0161a, nesladkana kava, \u010daj in voda.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi v resnici je tako preprosto, kot se zdi na prvi pogled. <strong>V bistvu bi lahko rekli, da morate jesti pravo hrano<\/strong> in ve\u010dino industrializiranih \u017eivilskih izdelkov prepustiti drugim. Ob\u010dasno pa si lahko privo\u0161\u010dite vse, kar \u017eelite, in vam ne bo treba skrbeti, da v \u017eivljenju nikoli ve\u010d ne bi smeli u\u017eivati ob pici ali hamburgerju. Pri zdravi prehrani ne gre za popolno prepoved dolo\u010denih skupin \u017eivil. Le nau\u010diti se morate preprostih osnovnih pravil in ob\u010dasno si boste lahko privo\u0161\u010dili tudi \u010dokolado ali sladoled. \u010ce se spra\u0161ujete, kako to storiti, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/\" target=\"_blank\" aria-label=\"Kako zahvaljujo\u010d IIFYM jesti pico in sladkarije, ob tem pa \u0161e vedno huj\u0161ati? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako zahvaljujo\u010d IIFYM jesti pico in sladkarije, ob tem pa \u0161e vedno huj\u0161ati?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vsak_obrok_pripravite_v_skladu_s_pravili_zdrave_prehrane\"><\/span>Vsak obrok pripravite v skladu s pravili zdrave prehrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z upo\u0161tevanjem na\u010del zdrave prehrane lahko z lahkoto manipulirate s posledi\u010dno energijsko vrednostjo vsakega obroka v skladu z zastavljenimi cilji.<\/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>1\/2 kro\u017enika namenite najbolj pisani zelenjavi in sadju<\/strong>. Zakaj? Prispevali boste k optimalnemu vnosu mikrohranil, fitohranil, vlaknin, \u010de pose\u017eete po fermentirani zelenjavi pa boste dobili tudi dragocen odmerek probiotikov in prebiotikov za zdravo prebavo. Ne pozabite, da bi moral <strong>vsak \u010dlovek zau\u017eiti vsaj 400 gramov zelenjave in 200 gramov sadja na dan.<\/strong><\/li><li><strong>1\/4 kro\u017enika namenite beljakovinam.<\/strong> Zakaj? Vsak obrok mora imeti del beljakovin, ki je pribli\u017eno velik kot dlan. Beljakovine so nepogre\u0161ljive za rast in vzdr\u017eevanje mi\u0161ic, optimalno delovanje imunskega sistema, spodbujajo pa tudi sitost in se u\u010dinkovito borijo proti hrepenenju po sladkem. Dajte prednost prehranskim vrstam mesa in se pri vseh obrokih ne dr\u017eite samo enega vira beljakovin.<\/li><li><strong>1\/4 kro\u017enika namenite ogljikovim hidratom.<\/strong> Zakaj? \u010casi, ko se je ve\u010dina ljudi pre\u017eivljala s fizi\u010dnim delom, so \u017ee skoraj minila. Zaradi spreminjanja \u017eivljenjskega sloga in manj\u0161e porabe energije je treba spremeniti tudi sestavo prehrane. Na splo\u0161no ne potrebujemo toliko ogljikovih hidratov kot neko\u010d, dobra odsko\u010dna deska pa je, da za\u010dnete s samo 1\/4 kro\u017enika in postopoma preverjate, ali morate dodati ali zmanj\u0161ati vnos le teh. <strong>Izbirajte med visokokakovostnimi kompleksnimi ogljikovimi hidrati<\/strong>, ki obi\u010dajno vsebujejo ve\u010d hranil in vlaknin kot rafinirane razli\u010dice.<\/li><li><strong>Ma\u0161\u010dobe.<\/strong> Te so \u017ee naravni del ve\u010dine virov \u017eivalskih beljakovin, zato jim ni treba posvetiti posebne pozornosti.<\/li><li>Za\u010dnite z<strong> re\u017eimom pitja<\/strong> vode, nesladkane kave in \u010daja. To vam bo zagotovilo ni\u010delni vnos energije iz pija\u010de in pogosto tudi veliko zmanj\u0161anje vnosa sladkorja.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2021\/02\/visual_en-2-1124x1049.png\" alt=\"\" class=\"wp-image-223876\" title=\"Kako jesti bolje in bolj zdravo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/visual_en-2-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/visual_en-2-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/visual_en-2-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/visual_en-2.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kje najti beljakovine, ma\u0161\u010dobe in ogljikove hidrate?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Viri beljakovin:<\/strong> 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, <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\"><span style=\"color: #ff6600\">ore\u0161\u010dki in semena<\/span>, <\/a>rastlinski nadomestki mesa, kvas, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"sirotkine beljakovine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkine beljakovine<\/a><\/span>, <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" aria-label=\"rastlinske beljakovine, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">rastlinske beljakovine<\/span>,<\/a><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\"> <span style=\"color: #ff6600\">beljakovinske plo\u0161\u010dice<\/span>.<\/a><\/li><li><strong>Viri ma\u0161\u010dob:<\/strong> ore\u0161\u010dki in semena, <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, avokado, maslo in kot naravni del \u017eivalskih beljakovin.<\/li><li><strong>Viri ogljikovih hidratov:<\/strong> 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.<\/li><\/ul>\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 bi lahko izgledal zdrav kro\u017enik s hrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1\/4 kro\u017enika ameri\u0161kega krompirja, 1\/4 kro\u017enika postrvi na \u017earu, 1\/2 kro\u017enika zelenjavne mavrice iz priljubljene zelenjave in spodoben preliv s kapljico olj\u010dnega olja.<\/li><li>0% gr\u0161ki jogurt z 1 \u017elico ovsene ka\u0161e, chia semeni in ko\u0161\u010dkom va\u0161ega najljub\u0161ega sadja<\/li><li>Ko\u0161\u010dek kakovostnega polnozrnatega pekovskega izdelka (francoska \u0161truca, \u017eemljica ali 2 manj\u0161i rezini kruha) z dvema rezinama \u0161unke, edam sirom in trdo kuhanim jajcem, zabeljenim z va\u0161i najljub\u0161o zelenjavo in v kozarcu masla iz ore\u0161\u010dkov, pripravljenega z 2 kosi srednje velikega korenja.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_storiti_ce_zelite_shujsati\"><\/span>Kaj storiti, \u010de \u017eelite shuj\u0161ati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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<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\/02\/OK_-_-IMG_5692-749x1124.jpg\" alt=\"Kaj storiti, \u010de \u017eelite shuj\u0161ati?\" class=\"wp-image-216173\" title=\"Kaj storiti, \u010de \u017eelite shuj\u0161ati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-scaled.jpg 1706w\" 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<p>\u010cez dan pojejte toliko obrokov, kolikor \u017eelite, medtem ko posku\u0161ate \u017eiveti bli\u017eje pravilom zdrave prehrane. <strong>Izogibajte se obrokom zunaj va\u0161ega na\u010drta<\/strong>, zlasti <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/\" target=\"_blank\" aria-label=\"nezavednim prigrizkom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nezavednim prigrizkom<\/a><\/span>. Presene\u010deni boste, koliko energije lahko zau\u017eijete po nepotrebnem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energija v majhni \u017eli\u010dki ara\u0161idovega masla samo za okus, ko\u0161\u010dek \u010dokolade, majhen ko\u0161\u010dek kruha z namazom ali kava s sladkim sirupom se \u010dez dan se\u0161teva in lahko tvori ve\u010d sto kalorij, kar sabotira va\u0161 trud za huj\u0161anje. Tako dobite veliko u\u010dinkovitej\u0161i nadzor nad vnosom energije, ne da bi vam bilo treba \u0161teti kalorije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko obvladate ta pravila, <strong>po nedeljskem jutranjem obisku strani\u0161\u010da na primer preverite<\/strong> in razmislite o merjenju osnovnih telesnih mer in zabele\u017eite vrednosti v svoj dnevnik ali v tabelo, kjer boste spremljali svoj napredek. Glede na te rezultate se boste la\u017eje odzvali na spremembe in ugotovili, kdaj dodati ali zmanj\u0161ati vnos hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cez dva tedna v nedeljo se ponovno stehtajte in merite pod enakimi pogoji<\/strong>. \u010ce niste napredovali, se morate bodisi ve\u010d gibati, zmanj\u0161ati vnos energije ali kombinirati ta dva pristopa. Preprosto <strong>zmanj\u0161ajte porcijo ogljikovih hidratov<\/strong> za pribli\u017eno dva obroka na dan, v naslednjih dveh tednih pa boste videli, kako se je ta sprememba odrazila v preu\u010devanih parametrih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite bolj\u0161i pregled nad vnosom energije in kalorijami, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/\" target=\"_blank\" aria-label=\"Preprosta navodila, kako izra\u010dunati kalorije in dose\u010di svoje cilje. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Preprosta navodila, kako izra\u010dunati kalorije in dose\u010di svoje cilje.<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_storiti_ce_zelite_pridobiti_misice\"><\/span>Kaj storiti, \u010de \u017eelite pridobiti mi\u0161ice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za rast mi\u0161ic so potrebni <strong>treningi, prehrana z zmernim prese\u017ekom energije in optimalnimi koli\u010dinami beljakovin<\/strong>. Preprosto se spet opazujte, kot smo omenili zgoraj, in \u010de se telesne mere in telesna te\u017ea za\u010dnejo pove\u010devati, pove\u010dajte vnos ogljikovih hidratov in poskrbite, da jeste dovolj beljakovin, ki bi morale biti v obmo\u010dju 1,4-2 grama beljakovin na kilogram telesne te\u017ee. Visokokakovostne <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"sirotkine  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">sirotkine<\/span> <\/a>ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\"veganske rastlinske beljakovine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veganske rastlinske beljakovine<\/a><\/span> lahko pomagajo pri zadostnem vnosu beljakovin. <span style=\"color: #ff6600\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In \u010de \u017eelite izvedeti ve\u010d o pridobivanju mi\u0161ic, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\"Kaj jesti in kako telovaditi, da kon\u010dno pridobite mi\u0161ice? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj jesti in kako telovaditi, da kon\u010dno pridobite mi\u0161ice?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-1124x750.jpg\" alt=\"Kaj storiti, \u010de \u017eelite pridobiti mi\u0161ice?\" class=\"wp-image-216204\" width=\"843\" height=\"563\" title=\"Kaj storiti, \u010de \u017eelite pridobiti mi\u0161ice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_vsekakor_ni_zdrava_prehrana\"><\/span>Kaj vsekakor ni zdrava prehrana?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Pri zdravi prehrani ne gre za perfekcionizem in slog &#8220;vse ali ni\u010d&#8221;<\/strong>. Gre za dolgoro\u010dno delo. Ni pomembno, kaj po\u010dnete od \u010dasa do \u010dasa, pomembno je, kaj po\u010dnete vsak dan. Gre za to, da se nau\u010dite dati vse od sebe v tem trenutku in s stvarmi, ki so vam na razpolago.<\/li><li><strong>Pri zdravi prehrani ne gre za neskon\u010dno \u0161tetje in zmanj\u0161evanje kalorij<\/strong>. Gre za pozornost in opazovanje, kaj jeste in kako jeste. Gre za poslu\u0161anje signalov va\u0161ega telesa in to, da jeste, ko za\u010dutite lahkoto, in se ustavite, ko ste prijetno, a ne preve\u010d siti. Gre za to, da se nau\u010dite sprejemati bolj zdrave in pametne odlo\u010ditve pri izbiri hrane.<\/li><li><strong>Zdrav na\u010din prehranjevanja sprva ni tako enostaven<\/strong>. Sprva je zlasti zahtevno za novince, ki \u017eelijo izbolj\u0161ati svojo prehrano. Ampak tako je pri vsaki stvari, ki je nova v na\u0161em \u017eivljenju. Ko enkrat obvladate preproste osnove in se nau\u010dite vse vklju\u010devati v vsakdanje \u017eivljenje, vam bo vse veliko la\u017eje in kmalu bo zdrava prehrana postala nekaj povsem normalnega.<\/li><li><strong>Pri zdravi prehrani ne gre za zapletena pravila in izlo\u010danje ne\u0161tetih skupin \u017eivil<\/strong>. Gre za upo\u0161tevanje osnovnih in preprostih na\u010del ter uporabo zdrave pameti. Ekstremi v politiki ali prehrani vsekakor niso dobrodo\u0161li. Seveda, \u010de ima kdo prehranske omejitve iz zdravstvenih razlogov, potem se mora dr\u017eati dolo\u010dene predpisane diete, kot sta na primer dieta brez glutena ali laktoze.<\/li><li><strong>Zdrava prehrana ne pomeni neskon\u010dnih priprav hrane vsak dan<\/strong>. Nih\u010de ne \u017eeli pre\u017eiveti preve\u010d \u010dasa v kuhinji, zato bo morda dovolj, \u010de boste ob nedeljah in sredah pripravili ve\u010dje obroke in nato vsak dan v nekaj minutah pripravili <a href=\"https:\/\/gymbeam.si\/blog\/kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke\/\" target=\"_blank\" aria-label=\"hitre prigrizke. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">hitre prigrizke<\/span>.<\/a> In to je vse. V veliko pomo\u010d je shranjevanje hrane v posodah. \u010ce si \u017eelite \u017eivljenje olaj\u0161ati s pripravo obrokov v posodah, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><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><\/strong> [33]<\/span><\/li><\/ol>\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\/2021\/02\/iStock-464449512-_-OK-1124x750.jpg\" alt=\"Kaj ni zdrava prehrana?\" class=\"wp-image-216131\" width=\"843\" height=\"563\" title=\"Kaj ni zdrava prehrana?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><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><strong>Prehrana je mogo\u010dna \u010darovnica<\/strong> in od vas je odvisno, kateri uroki vas bodo presenetili. Ko za\u010dnete malo bolj razmi\u0161ljati o hrani, ji posvetite malo ve\u010d pozornosti in se nau\u010dite osnovnih preprostih na\u010del zdrave prehrane in na dobri poti ste, da <strong>diplomirate iz &#8220;prehranskih bradavic&#8221;.<\/strong> &#8220;Ni te\u017eko, le \u017eelim si malo ve\u010d&#8221;. Po\u010dasi se boste z bolj zdravo prehrano za\u010deli po\u010dutiti bolj energi\u010dno, znebili se boste nekaj kilogramov ma\u0161\u010dobe, pridobili mi\u0161ice in <strong>v svojem telesu se boste po\u010dutili naravnost odli\u010dno<\/strong>. Glavni bonus je, da ima zdrava prehrana velik za\u0161\u010ditni dejavnik pred civilizacijskimi boleznimi in <strong>vam pomaga \u017eiveti aktivno in izpolnjeno \u017eivljenje v najbolj\u0161i mo\u017eni formi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kaj je za vas zdrava prehrana? V komentarjih delite svoje izku\u0161nje, nasvete in namige o zdravi prehrani. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga delite, tako da se bodo tudi va\u0161i prijatelji nau\u010dili, da je zdravo prehranjevanje enostavno in da je tega sposoben vsak.<\/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\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\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>Kaj pomeni zdrava prehrana? Brez skrbi, to ni solata trikrat na dan. Spoznajte preprosta pravila zdrave prehrane in po\u010dutite se udobno v svojem telesu.<\/p>\n","protected":false},"author":65,"featured_media":215799,"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":[122],"tags":[6483,6675,7359,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-223003","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-dieeta","9":"tag-jedilnik","10":"tag-prehrana-sl","11":"tag-zdrav-zivljenjski-slog","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>Kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako za\u010deti jesti zdravo? 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