{"id":225662,"date":"2021-03-09T15:28:49","date_gmt":"2021-03-09T14:28:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=225662"},"modified":"2022-03-23T14:09:23","modified_gmt":"2022-03-23T13:09:23","slug":"najboljse-alternative-prilogam-sladkorju-in-omakam-ki-olajsajo-hujsanje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/najboljse-alternative-prilogam-sladkorju-in-omakam-ki-olajsajo-hujsanje\/","title":{"rendered":"Najbolj\u0161e alternative prilogam, sladkorju in omakam, ki olaj\u0161ajo huj\u0161anje"},"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\/najboljse-alternative-prilogam-sladkorju-in-omakam-ki-olajsajo-hujsanje\/#Zakaj_bi_morali_pri_hujsanju_na_svoj_jedilnik_vkljuciti_manj_kaloricne_razlicice_hrane\" title=\"Zakaj bi morali pri huj\u0161anju na svoj jedilnik vklju\u010diti manj kalori\u010dne razli\u010dice hrane?\">Zakaj bi morali pri huj\u0161anju na svoj jedilnik vklju\u010diti manj kalori\u010dne razli\u010dice hrane?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/najboljse-alternative-prilogam-sladkorju-in-omakam-ki-olajsajo-hujsanje\/#6_nasvetov_kako_pripraviti_prilogo_z_nizjo_kaloricno_vrednostjo\" title=\"6 nasvetov, kako pripraviti prilogo z ni\u017ejo kalori\u010dno vrednostjo\">6 nasvetov, kako pripraviti prilogo z ni\u017ejo kalori\u010dno vrednostjo<\/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\/najboljse-alternative-prilogam-sladkorju-in-omakam-ki-olajsajo-hujsanje\/#6_nasvetov_za_nadomestitev_sladkorja_ne_da_bi_pri_tem_razocarali_svoje_brboncice\" title=\"6 nasvetov za nadomestitev sladkorja, ne da bi pri tem razo\u010darali svoje brbon\u010dice\">6 nasvetov za nadomestitev sladkorja, ne da bi pri tem razo\u010darali svoje brbon\u010dice<\/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\/najboljse-alternative-prilogam-sladkorju-in-omakam-ki-olajsajo-hujsanje\/#3_nacini_za_pripravo_manj_kaloricnih_omak\" title=\"3 na\u010dini za pripravo manj kalori\u010dnih omak\">3 na\u010dini za pripravo manj kalori\u010dnih omak<\/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\/najboljse-alternative-prilogam-sladkorju-in-omakam-ki-olajsajo-hujsanje\/#Kako_na_splosno_poskrbeti_za_bolj_lahke_omake\" title=\"Kako na splo\u0161no poskrbeti za bolj lahke omake?\">Kako na splo\u0161no poskrbeti za bolj lahke omake?<\/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\/najboljse-alternative-prilogam-sladkorju-in-omakam-ki-olajsajo-hujsanje\/#Kaksna_je_lekcija\" title=\"Kak\u0161na je lekcija?\">Kak\u0161na je lekcija?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kremna omaka s stopljenim \u010dedar sirom, pomfrit ali sladka sladica, bogata s sladkorjem. Je tukaj kdo, ki ga ne privla\u010di misel na vsaj eno od omenjenih dobrot? \u010ce je tako, ste zmagali. Upam pa si trditi, da ima vsak izmed nas nekaj najljub\u0161ih \u017eivil, za katera vemo, da so bogata s kalorijami, a bi jih vseeno radi jedli vsak dan. Seveda ob\u010dasno goljufanje s torto ni greh, a \u010de \u017eelite shuj\u0161ati, verjetno ni najbolj\u0161a ideja, da bi si to prepovedano jabolko privo\u0161\u010dili vsak dan. V dana\u0161njem \u010dlanku vam bomo podali nekaj nasvetov, kako <strong>nadomestiti sladkor, priloge in va\u0161e najljub\u0161e omake, da zmanj\u0161ate kalori\u010dno vrednost nastale jedi in tako la\u017eje shuj\u0161ate.<\/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=\"Zakaj_bi_morali_pri_hujsanju_na_svoj_jedilnik_vkljuciti_manj_kaloricne_razlicice_hrane\"><\/span>Zakaj bi morali pri huj\u0161anju na svoj jedilnik vklju\u010diti manj kalori\u010dne razli\u010dice hrane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite shuj\u0161ati, morate <strong>dose\u010di<\/strong> <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\"kalori\u010dni primanjkljaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalori\u010dni primanjkljaj<\/a><\/strong><\/span>. Seveda, \u010de boste za zajtrk pojedli torto, za kosilo hamburger in pomfrit, zve\u010der pa naro\u010dili makarone s sirom, boste to te\u017eko dosegli. Dolgoro\u010dno ne boste mogli u\u017eivati v slabi prehrani. Ob\u010dasno pa ne \u0161kodi, \u010de si privo\u0161\u010dite tak\u0161no hrano. Zagovorniki<a href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/\" target=\"_blank\" aria-label=\" IIFYM (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">IIFYM<\/span><\/a> <strong>si vsak dan privo\u0161\u010dijo vsaj malo svojih najljub\u0161ih prigrizkov,<\/strong> saj to ustreza njihovemu dnevnemu vnosu kalorij.<span style=\"color: #ff6600\"> [1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi shuj\u0161ali in si \u0161e vedno lahko privo\u0161\u010dili priljubljene jedi v dovolj velikih koli\u010dinah, <strong>se zdi njihova nadomestitev z manj kalori\u010dno razli\u010dico najbolj\u0161a mo\u017enost<\/strong>. Seveda vam ne bomo lagali. \u010ce hamburger zamenjate s so\u010dnim mesom in listom solate, to ne bo imelo istega okusa. Zato vam bomo v dana\u0161njem \u010dlanku posku\u0161ali predstaviti alternative, ki so vsaj delno <strong>podobne originalni jedi, le da imajo ni\u017ejo kalori\u010dno vrednost.<\/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=\"6_nasvetov_kako_pripraviti_prilogo_z_nizjo_kaloricno_vrednostjo\"><\/span>6 nasvetov, kako pripraviti prilogo z ni\u017ejo kalori\u010dno vrednostjo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nobenega dvoma ni, da bi morale biti priloge v obliki kompleksnih ogljikovih hidratov sestavni del vsake diete. Vendar si pri huj\u0161anju ne morete vedno privo\u0161\u010diti porcije, ki bi si jo \u017eeleli. Na splo\u0161no je nepotrebno velika priloga (zlasti rafinirani ogljikovi hidrati) v kombinaciji s slabo me\u0161anico \u017eivil pravi razlog, da ne shuj\u0161ate. <strong>Zamenjava vsaj dela priloge z manj kalori\u010dno razli\u010dico se zdi po\u0161tena re\u0161itev.<\/strong><\/p>\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=\"922\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/hranolky-922x1124.jpg\" alt=\"Kako pripraviti zdrav dietni pomfrit\" class=\"wp-image-223311\" title=\"Kako pripraviti zdrav dietni pomfrit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/hranolky-922x1124.jpg 922w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/hranolky-328x400.jpg 328w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/hranolky.jpg 1195w\" sizes=\"auto, (max-width: 922px) 100vw, 922px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">1. Pomfrit brez olja, alternativno zelenjavni pomfrit<\/h3>\n\n\n\n<p>\u017dal je pomfrit \u017ee zelo priljubljena priloga za otroke, ki jo \u017eelijo jesti zraven vsake jedi. Izjema ni niti situacija, ko ga ne dojemamo ve\u010d kot prilogo, ampak kot samostojno jed. Toliko bolj zaradi same porcije, ki jo mora <strong>\u010dlovek pojesti, da se nasiti.<\/strong> Ko kup pomfrita prelijete z veliko koli\u010dino majoneze, to ustvari kalori\u010dno bombo, ki vam lahko v nekaj minutah pokvari ves va\u0161 trud, ki ga vlagate v huj\u0161anje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A brez skrbi, saj lahko tudi pomfrit redno vklju\u010dujete v svojo prehrano.&nbsp;Najenostavnej\u0161i na\u010din je, da <strong>ga pripravite doma<\/strong>, saj je tudi pomfrit, ki ga zamrznjenega kupite v trgovini, obi\u010dajno predhodno ocvrt.&nbsp;&nbsp;<strong>Kupite sve\u017e krompir, ga nare\u017eite na svojo najljub\u0161o velikost,<\/strong> po\u0161kropite z <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-olive-oil-cooking-spray-201g-gymbeam.html\" target=\"_blank\" aria-label=\"olj\u010dnim oljem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olj\u010dnim oljem<\/a><\/span> v spreju, potresite z <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/sestavine-za-kuhanje\" target=\"_blank\" aria-label=\"za\u010dimbami (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">za\u010dimbami<\/a><\/span> in ga dajte v pe\u010dico ali cvrtnik. Prepri\u010dana sem, da boste nad rezultatom prijetno presene\u010deni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In \u010de se naveli\u010date navadnega krompirja, lahko <strong>pomfrit pripravite tudi iz sladkega krompirja ali zelenjave<\/strong>, s \u010dimer boste zagotovili manj\u0161i kalori\u010dno vrednost. Dajte prilo\u017enost zeleni ali korenju. Tistim, ki si ne morejo predstavljati, da bi jedli pomfrit brez pomake, priporo\u010damo brezkalori\u010dni ke\u010dap, s katerim lahko prihranite do 200 kcal v 30 ml v primerjavi z majonezo.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Kalori\u010dna vrednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g ocvrtega fast food pomfrita<\/strong> vsebuje pribli\u017eno 289 kcal &#8211; 36 g ogljikovih hidratov, 2,5 g beljakovin, 14 g ma\u0161\u010dobe<\/li><li><strong>100 g pomfrita<\/strong> <strong>iz pe\u010dene zelene<\/strong> vsebuje pribli\u017eno 64 kcal &#8211; 7 g ogljikovih hidratov, 1 g beljakovin, 2 g ma\u0161\u010dobe<\/li><li><strong>100 g ameri\u0161kega krompirja<\/strong> vsebuje pribli\u017eno 117 kcal &#8211; 36 g ogljikovih hidratov, 2 g beljakovin, 3 g ma\u0161\u010dobe<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Eksoti\u010dni cveta\u010dni ri\u017e<\/h3>\n\n\n\n<p><strong>Ri\u017e, ki je takoj pripravljen, poleg tega pa \u0161e nizkokalori\u010den?<\/strong> Pozdravite <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cvetacni-riz-z-jajci-in-zelenjavo\/\" target=\"_blank\" aria-label=\"cveta\u010dni ri\u017e, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">cveta\u010dni ri\u017e<\/span>,<\/a> ki se odli\u010dno razume tako z mesom kot s curryjem s \u010di\u010deriko. Njegova priprava je ve\u010d kot enostavna. Samo dajte <strong>na manj\u0161e ko\u0161\u010dke narezano<\/strong> <strong>surovo cveta\u010do v mikser in jo zmeljite na majhna zrna<\/strong>, podobna ri\u017eu. \u010ce nimate mikserja, bo svoje delo odli\u010dno opravil tudi strgalnik. Ta zrna lahko daste v mikrovalovno pe\u010dico ali ponev, da se zmeh\u010dajo. Preden jih daste na ogenj, jih <strong>za\u010dinite s soljo in za\u010dimbami<\/strong> \u2013 kari je popolnoma primeren za cveta\u010do.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalori\u010dna vrednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g kuhanega ri\u017ea<\/strong> vsebuje pribli\u017eno 130 kcal &#8211; 28 g ogljikovih hidratov, 3 g beljakovin, 0 g ma\u0161\u010dobe<\/li><li><strong>100 g kuhane cveta\u010de<\/strong> vsebuje pribli\u017eno 25 kcal &#8211; 5 g ogljikovih hidratov, 2 g beljakovin, 0 g ma\u0161\u010dobe<\/li><\/ul>\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_7144-1124x749.jpg\" alt=\"Kako skuhati nizkokalori\u010dni cveta\u010dni ri\u017e\" class=\"wp-image-223326\" width=\"843\" height=\"562\" title=\"Kako skuhati nizkokalori\u010dni cveta\u010dni ri\u017e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. \u0160pageti iz bu\u010dk<\/h3>\n\n\n\n<p>\u0160pagete iz bu\u010dk <strong>najla\u017eje pripravimo s pomo\u010djo spiralnega rezalnika.<\/strong> \u010ce ga nimate doma, <strong>lahko z lupilcem za krompir ustvarite ko\u0161\u010dke<\/strong>, ki spominjajo na testenine linguine. Ko imate rezance pripravljene, jih morate le podu\u0161iti v ponvi z va\u0161imi najljub\u0161imi za\u010dimbami in malo olj\u010dnega olja v spreju. Potem samo preme\u0161ate s svojo najljub\u0161o omako in to je to. Za tiste, ki \u017eelijo prihraniti \u010das in druge kalorije, je lahko odli\u010den trik <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/omaka-brez-kalorij-bolognese-350ml-gymbeam.html\" target=\"_blank\" aria-label=\"brezkalori\u010dna bolonjska omaka (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">brezkalori\u010dna bolonjska omaka<\/a><\/span>, ki ima odli\u010den okus s skoraj vsemi testeninami in njihovimi nadomestki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalori\u010dna vrednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g kuhanih \u0161pagetov<\/strong> vsebuje 157 kcal &#8211; 30 g ogljikovih hidratov, 5 g beljakovin, 0 g ma\u0161\u010dobe<\/li><li><strong>100 g surovih bu\u010dk<\/strong> vsebuje 17 kcal &#8211; 3 g ogljikovih hidratov, 1 g beljakovin, 0 g ma\u0161\u010dobe<\/li><\/ul>\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-1164159769-1124x749.jpg\" alt=\"Kako skuhati nizkokalori\u010dne \u0161pagete iz bu\u010dk\" class=\"wp-image-223341\" width=\"843\" height=\"562\" title=\"Kako skuhati nizkokalori\u010dne \u0161pagete iz bu\u010dk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Zdrave krompirjeve pala\u010dinke brez olja<\/h3>\n\n\n\n<p>Mogo\u010de krompirjeve pala\u010dinke uvr\u0161\u010date med nezdravo hrano, ki se prodaja na festivalih tik ob stojnici s pivom. Tudi \u010de obi\u010dajno nimajo zelo dobrega slovesa, <strong>boste morda lahko spremenili svoje mnenje, \u010de jih boste doma naredili v manj kalori\u010dni razli\u010dici.<\/strong> Sprememba je zelo enostavna. Del krompirja lahko nadomestite z bu\u010dkami, <strong>kar \u0161e dodatno zmanj\u0161a kalori\u010dno vrednost.<\/strong> Da bi dosegli idealno konsistenco, lahko krompir zgostite z ovseno ka\u0161o ali z dodajanjem <a href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\"beljakovin brez okusa, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">beljakovin brez okusa<\/span>,<\/a> ki pove\u010dajo vsebnost beljakovin. V klasi\u010dni razli\u010dici krompirjevih pala\u010dink le-teh ni prav veliko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nastala kalori\u010dna vrednost <strong>se lahko razlikuje za od nekaj deset do nekaj sto kalorij na porcijo<\/strong>, odvisno od koli\u010dine uporabljenega olja in zelenjave.<\/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\">5. Beljakovinske skutine \u017eemljice<\/h3>\n\n\n\n<p><strong>Spadate med tiste ljudi, ki obo\u017eujejo pekovske izdelke?<\/strong> Potem vam bo zagotovo prav pri\u0161la ta mo\u017enost, ki bo poleg ogljikovih hidratov telesu zagotovila tudi potrebne beljakovine. Za eno \u017eemljico uporabite <strong>60 g skute, pol jajca, 40 g pirine moke in 3 grame pecilnega pra\u0161ka.<\/strong> Vse sestavine dobro preme\u0161ajte in jih specite do zlate barve. Kaj boste dali na \u017eemljice, je odvisno od vas. \u010ce pa se odlo\u010dite za veliko masla, slanino ali salamo, vam tak\u0161ne dobrote vsekakor ne bodo pomagale shuj\u0161ati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalori\u010dna vrednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g mastnega zavitka<\/strong> vsebuje pribli\u017eno 301 kcal &#8211; 55 g ogljikovih hidratov, 9 g beljakovin, 3 g ma\u0161\u010dobe<\/li><li><strong>100 g skutine \u017eemljice<\/strong> vsebuje pribli\u017eno 248 kcal &#8211; 27 g ogljikovih hidratov, 17 g beljakovin, 8 g ma\u0161\u010dobe<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Brezkalori\u010dne priloge<\/h3>\n\n\n\n<p>Vse tako imenovane brezkalori\u010dne priloge si zaslu\u017eijo svoj odstavek, kajti posebej za vas je zelo pomembno, da lahko <strong>med huj\u0161anjem u\u017eivate v sitosti skoraj brez kalorij.<\/strong> Seveda se po okusu nekoliko razlikujejo od klasi\u010dnih testenin ali ri\u017ea, a <strong>\u010de jih dobro za\u010dinite, si lahko med huj\u0161anjem privo\u0161\u010dite ve\u010dje porcije prilog<\/strong>. Dejstvo, da so v mikrovalovni pe\u010dici pripravljene dobesedno v minuti, vas bo morda prepri\u010dalo, da jih preizkusite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalori\u010dna vrednost <a href=\"https:\/\/gymbeam.si\/testenine\" target=\"_blank\" aria-label=\"brezkalori\u010dnih prilog  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">brezkalori\u010dnih prilog<\/span> <\/a>je 7 kcal na 100 g.<\/strong><\/p>\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\/zeroo-1124x749.jpg\" alt=\"Nizkokalori\u010dne testenine Zero nadomestijo priloge v va\u0161i prehrani\" class=\"wp-image-223365\" width=\"843\" height=\"562\" title=\"Nizkokalori\u010dne testenine Zero nadomestijo priloge v va\u0161i prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo.jpg 2000w\" 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=\"6_nasvetov_za_nadomestitev_sladkorja_ne_da_bi_pri_tem_razocarali_svoje_brboncice\"><\/span>6 nasvetov za nadomestitev sladkorja, ne da bi pri tem razo\u010darali svoje brbon\u010dice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni vam treba skrbeti, da se boste zredili z \u017elico klasi\u010dnega belega sladkorja. \u010ce pa ste navajeni sladkati \u010daj, kavo, jogurt, ovseno ka\u0161o, sladice in druge jedi ali pija\u010de, se lahko <strong>koli\u010dina zau\u017eitega sladkorja na dan hitro pove\u010da.<\/strong> Vendar to ni za\u017eeleno, saj poleg energije <strong>ne vsebuje drugih vitaminov ali mineralov<\/strong>. Zato je dobro vedeti, kako <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/nadomestki-sladkorja-katero-sladilo-je-primerno-za-vas\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ga lahko nadomestite,<\/a> <\/strong><\/span>da se vam ne bo treba odpovedati <span style=\"color: #ff6600\"><strong><a aria-label=\"sladkarijam (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sladkarijam<\/a><\/strong><\/span> <strong>in boste kljub temu shuj\u0161ali.<\/strong> <\/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\">1. Med<\/h3>\n\n\n\n<p>Ljudem, ki \u017eelijo shuj\u0161ati, se med v dobri veri priporo\u010da kot tako imenovan <strong>&#8220;bolj zdrav&#8221; nadomestek sladkorja<\/strong>. O vsebnosti zdravju koristnih snovi v medu ni nobenega dvoma, toda, \u010de \u017eelite zares dopolniti dnevno koli\u010dino, ki jo potrebuje va\u0161e telo, <strong>bi morali na dan zau\u017eiti ve\u010d sto gramov medu<\/strong>. In enako velja za <strong>trsni sladkor<\/strong>, ki ga pogosto priporo\u010damo kot primernej\u0161o alternativo, ker vsebuje vitamine in minerale. \u017dal je tudi v tem primeru njihova koli\u010dina zanemarljiva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kar zadeva kalori\u010dno vrednost, <strong>je <a href=\"https:\/\/gymbeam.si\/med\" target=\"_blank\" aria-label=\"med (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">med<\/a> nekoliko bolj\u0161i od sladkorja.<\/strong>&nbsp; \u010ce pa \u017eelite shuj\u0161ati nekaj kilogramov, obstajajo bolj\u0161i na\u010dini, da si posladkate \u017eivljenje, ne da bi zau\u017eili preve\u010d kalorij. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalori\u010dna vrednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g medu<\/strong> vsebuje pribli\u017eno 335 kcal &#8211; 82 g ogljikovih hidratov, 0 g beljakovin, 0 g ma\u0161\u010dobe<\/li><\/ul>\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-1042237526-1124x749.jpg\" alt=\"Je med bolj zdrav od sladkorja?\" class=\"wp-image-223380\" width=\"843\" height=\"562\" title=\"Je med bolj zdrav od sladkorja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Stevija<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/stevija\" target=\"_blank\" aria-label=\"Stevija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Stevija<\/a> je eno izmed sladil, ki je nekoliko bolj zanimivo za tiste, ki posku\u0161ajo shuj\u0161ati, saj <strong>ne vsebuje kalorij<\/strong>, tako kot jih na primer prej omenjeni med. Sladilo je narejeno iz sladke stevije in se pona\u0161a z <strong>ni\u010delnim glikemi\u010dnim indeksom, zahvaljujo\u010d temu pa je priljubljena tudi pri sladkornih bolnikih<\/strong>. V primerjavi z obi\u010dajnim sladkorjem je pribli\u017eno <strong>100 do 300-krat bolj sladka<\/strong>, zato uporabite res majhno koli\u010dino. Edina pomanjkljivost tega sladila je lahko <strong>nekoliko &#8220;umetni&#8221; okus<\/strong>, ki morda ne ustreza vsem. <span style=\"color: #ff6600\">[4]<\/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<h3 class=\"is-style-default wp-block-heading\">3. Eritritol<\/h3>\n\n\n\n<p><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> je, tako kot stevija, brezkalori\u010dno sladilo. Njegova sladkost je podobna sladkorju, zato ga lahko v svoje recepte vklju\u010dite v pribli\u017eno enakih koli\u010dinah. Spet gre za sladilo, ki na\u0161emu telesu ni tuje. <strong>Je pogosta sestavina raznih sade\u017eev, kot sta melona in hru\u0161ka<\/strong>. U\u017eivajo ga lahko tudi sladkorni bolniki, ker ima <strong>ni\u010delni glikemi\u010dni indeks<\/strong>. Za razliko od stevije nima posebnega priokusa, zato ga v sladicah verjetno ne bi mogli lo\u010diti od sladkorja.<span style=\"color: #ff6600\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Ksilitol<\/h3>\n\n\n\n<p><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> je sladkorni alkohol, ki je <strong>po sladkosti podoben sladkorju<\/strong>.&nbsp; Vendar pa v primerjavi s stevijo in eritritolom <strong>ni popolnoma brez kalorij,<\/strong> vseeno pa vsebuje pribli\u017eno <strong>40% kalorij manj kot obi\u010dajni sladkor<\/strong>. To sladilo ima eno prednost &#8211; deluje namre\u010d tako, da prepre\u010duje karies in osteoporozo. Pozitivno lahko vpliva tudi na prebavo, diabetes ali debelost. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalori\u010dna vrednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g ksilitola<\/strong> vsebuje pribli\u017eno 240 kcal &#8211; 100 g ogljikovih hidratov, 0 g beljakovin, 0 g ma\u0161\u010dobe<\/li><\/ul>\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-677502286-1124x749.jpg\" alt=\"Ksilitol kot nadomestek sladkorja pri huj\u0161anju\" class=\"wp-image-223394\" width=\"843\" height=\"562\" title=\"Ksilitol kot nadomestek sladkorja pri huj\u0161anju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Sirup iz cikorije<\/h3>\n\n\n\n<p>Za sirup iz cikorije je zna\u010dilna <strong>manj\u0161a vsebnost sladkorja, a tudi velik dele\u017e topnih vlaknin<\/strong>. Sladkost je podobna sladkorju, zato ga lahko v receptih nadomestite v enakih razmerjih. A pazite, da ne boste pretiravali z dnevno koli\u010dino. Prekomerna koli\u010dina vlaknin lahko povzro\u010di prebavne motnje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalori\u010dna vrednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g sirupa iz cikorije<\/strong> vsebuje pribli\u017eno 161 kcal &#8211; 4,7 g ogljikovih hidratov, 0 g beljakovin, 0 g ma\u0161\u010dobe, 71,3 g vlaknin<\/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\">6. Lucuma<\/h3>\n\n\n\n<p><strong>\u0160e eno sladilo, <a href=\"https:\/\/gymbeam.si\/bio-lucuma-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\"lucuma, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lucuma,<\/a> izstopa po visoki vsebnosti vlaknin<\/strong>. Znana je po <strong>nizkem glikemi\u010dnem indeksu in ni\u017eji vsebnosti sladkorja<\/strong>. \u010ce se odlo\u010dite, da lucumo vklju\u010dite v svojo prehrano, ne pozabite, da ni brez kalorij \u2013 njegova kalori\u010dna vrednost je pribli\u017eno 1\/4 ni\u017eja kot pri klasi\u010dnem sladkorju, zato ne smete pretiravati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalori\u010dna vrednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g lucume<\/strong> vsebuje pribli\u017eno 314 kcal &#8211; 59 g ogljikovih hidratov, 4,2 g beljakovin, 1 g ma\u0161\u010dobe, 26 g vlaknin<\/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\">Koliko kalorij vsebuje sladkor in njegove alternative na 100 g?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center\"><strong>Sladkor in njegove alternative<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Kcal<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Ogljikovi hidrati<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Beljakovine<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Ma\u0161\u010dobe<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Vlaknine<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\">Rafinirani beli sladkor<\/p><\/td><td>400<\/td><td>100 g<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Trsni sladkor<\/p><\/td><td>396<\/td><td>99 g<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Med<\/p><\/td><td>335<\/td><td>82 g<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Stevija<\/p><\/td><td>0<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Eritritol<\/p><\/td><td>0<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Ksilitol<\/p><\/td><td>240<\/td><td>100 g<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Sirup iz cikorije<\/p><\/td><td>161<\/td><td>4,7 g<\/td><td>0 g<\/td><td>0 g<\/td><td>71,3 g<\/td><\/tr><tr><td>Lucuma<\/td><td>314<\/td><td>59 g<\/td><td>4,2 g<\/td><td>1 g<\/td><td>26 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Kot lahko vidite, je razlika v kalorijah bistvena, \u010de uporabite 100 g sladkorja ali enako koli\u010dino sladila. Zato pri izbiri vedno pomislite na svoj cilj in se temu primerno odlo\u010dite. \u010ce posku\u0161ate shuj\u0161ati, nima smisla u\u017eivati velike koli\u010dine trsnega sladkorja ali medu, samo zato, ker sta &#8220;bolj zdrava&#8221;. \u010ce na dan ne pojeste ve\u010d sto gramov, je koli\u010dina vitaminov in mineralov zares zanemarljiva. Raje posezite po sladilu brez kalorij in telesu privo\u0161\u010dite kakovostno hrano in <a href=\"https:\/\/gymbeam.si\/multivitamin-vitality-complex-gymbeam.html\" target=\"_blank\" aria-label=\"dopolnila. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">dopolnila<\/span>.<\/a><\/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=\"3_nacini_za_pripravo_manj_kaloricnih_omak\"><\/span>3 na\u010dini za pripravo manj kalori\u010dnih omak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V mnogih primerih je osnova klasi\u010dnih gostih omak <strong>tako imenovano pre\u017eganje, ki je sestavljeno iz moke in masla \u2013 obi\u010dajno v razmerju 1:1<\/strong>. Vendar ti dve sestavini v resnici nista primerni, ko posku\u0161ate shuj\u0161ati. Zato vam bomo dali nekaj nasvetov o omakah, ki jih lahko jeste vsak dan, ne da bi vas pri tem moralo skrbeti, da se boste zredili. In ne bomo vas prikraj\u0161ali za nasvet,<strong> kako lahko&nbsp; katero koli omako<\/strong> <strong>naredite &#8220;bolj lahko&#8221;<\/strong>.<\/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\">1. Paradi\u017enik kot osnova za paradi\u017enikovo in bolonjsko omako<\/h3>\n\n\n\n<p><strong>Klasi\u010dni paradi\u017eniki so odli\u010dna sestavina<\/strong>, iz katere lahko pri\u010darate ne samo okusne solate, ampak tudi odli\u010dne omake, ki so primerne za huj\u0161anje. \u010ce \u017eelite pripraviti lahkotnej\u0161o razli\u010dico <strong>bolonjske omake<\/strong>, se lahko zadovoljite z <strong>mletim mesom<\/strong>, ki vsebuje manj ma\u0161\u010dob, <strong>zelenjavo<\/strong>, kot je \u010debula, korenje ali zelena, in <strong>olupljenim paradi\u017enikom s \u010desnom<\/strong>. Popoln italijanski okus lahko nato pri\u010darate z <strong>baziliko in drugimi za\u010dimbami<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te olupljene paradi\u017enika lahko uporabite tudi za pripravo <strong>lahke brezkalori\u010dne paradi\u017enikove omake<\/strong>. \u010cebulo samo podu\u0161ite z malo olja, posujte z moko ali ovseno ka\u0161i, dodajte olupljene paradi\u017enike, zme\u0161ajte s pali\u010dnim me\u0161alnikom in za\u010dinite. \u010ce se konsistenca zdi preredka, jo lahko zgostite z<a href=\"https:\/\/gymbeam.si\/bio-piscancja-juha-v-prahu-biotoday.html\" target=\"_blank\" aria-label=\" ju\u0161no osnovo. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">ju\u0161no osnovo<\/span>.<\/a><\/p>\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-497948923-1124x749.jpg\" alt=\"Kako iz paradi\u017enika ustvariti zdravo in nizkokalori\u010dno omako\" class=\"wp-image-223411\" width=\"843\" height=\"562\" title=\"Kako iz paradi\u017enika ustvariti zdravo in nizkokalori\u010dno omako\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Lahka sirova omaka<\/h3>\n\n\n\n<p>Si ne predstavljate svojega \u017eivljenja brez <strong>kremne sirove omake<\/strong> s pi\u0161\u010dancem? Mislim, da vam ni treba povedati, kako kalori\u010dni so mastni siri in smetana, kajne? \u010ce \u017eelite u\u017eivati v tej poslastici, ne da bi v svojo prehrano dodali preve\u010d kalorij, poskusite z <strong>lahkotno razli\u010dico<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako?<\/strong><\/p>\n\n\n\n<p>Namesto 33% stepene smetane pripravite osnovo iz polposnetega mleka. Ker ima 100 ml stepene smetane pribli\u017eno 314 kcal in 100 ml polposnetega mleka 47 kcal, <strong>s tem nadomestkom prihranite pribli\u017eno 267 kcal<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kar zadeva uporabljeni sir, <strong>poskusite kombinirati tiste, ki vsebujejo manj kalorij.<\/strong> Topljeni siri ali 20% siri so lahko odli\u010dna osnova. Na koncu je dovolj, da dodate nekaj gramov aromati\u010dnega sira, ki bo dopolnil nastali okus. Vegani lahko pripravijo omako iz <strong>zelenjave, indijskih ore\u0161\u010dkov in delikatesnega kvasa<\/strong>, ki je po okusu podobna siru.<\/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\">Koliko kalorij v povpre\u010dju vsebuje posamezna vrsta sira na 100 g?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center\"><strong>100 g sira<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Kalorije<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Ogljikovi hidrati<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Beljakovine<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Ma\u0161\u010dobe<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\">Gorgonzola<\/p><\/td><td>357<\/td><td><p style=\"text-align: center\">3,6 g<\/p><\/td><td><p style=\"text-align: center\">21,5 g<\/p><\/td><td><p style=\"text-align: center\">28,5 g<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">Sir z modro plesnijo<\/p><\/td><td>332<\/td><td>1 g<\/td><td>21 g<\/td><td><p style=\"text-align: center\">27,5 g<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">\u010cedar<\/p><\/td><td>400<\/td><td><p style=\"text-align: center\">3,5 g<\/p><\/td><td>27 g<\/td><td>32 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Gavda 45%<\/p><\/td><td>338<\/td><td>1 g<\/td><td>26 g<\/td><td>26 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Parmezan<\/p><\/td><td>389<\/td><td>3 g<\/td><td>33 g<\/td><td>29 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Edamec 30%<\/p><\/td><td>263<\/td><td>1 g<\/td><td>30 g<\/td><td>15 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Edamec 20%<\/p><\/td><td>235<\/td><td>2 g<\/td><td>32 g<\/td><td>11 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Topljeni sir<\/p><\/td><td>220<\/td><td>4 g<\/td><td>10 g<\/td><td>18 g<\/td><\/tr><\/tbody><\/table><\/figure>\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-1293448063-1124x748.jpg\" alt=\"Kako pripraviti zdravi in nizkokalori\u010dno sirovo omako\" class=\"wp-image-223425\" width=\"843\" height=\"561\" title=\"Kako pripraviti zdravi in nizkokalori\u010dno sirovo omako\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Ni se vam treba odpovedati govejemu fileju s kremasto omako<\/h3>\n\n\n\n<p>Nekateri lahko o govejem fileju s kremasto omako razmi\u0161ljajo kot o kalori\u010dni bombi, a \u010de jo pripravite na ustreznej\u0161i na\u010din, je lahko <strong>dokaj primerna omaka za redukcijsko dieto<\/strong>. Obi\u010dajno je narejena iz pe\u010dene zelenjave z govedino, ki ji daje pravi okus. Za pe\u010denje zelenjave in mesa je dovolj, da uporabimo<strong> zares majhno koli\u010dino olja, da zmanj\u0161amo vsebnost ma\u0161\u010dobe<\/strong>. Ko zme\u0161ate zelenjavo in po pe\u010denju naredite omako, \u0161e enkrat pomislite na koli\u010dino ma\u0161\u010dobe in <strong>ne dodajajte smetane ali masla po nepotrebnem<\/strong>. <strong>Manj\u0161a koli\u010dina 12% smetane, mleka ali skute,<\/strong> ki tvori kremasto teksturo, je dovolj, da jo zmeh\u010da, omaki pa da tudi beljakovine. Tako dobite okusno zelenjavno omako, ki jo lahko brez ob\u017ealovanja u\u017eivate med huj\u0161anjem.<\/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_na_splosno_poskrbeti_za_bolj_lahke_omake\"><\/span>Kako na splo\u0161no poskrbeti za bolj lahke omake?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ne uporabljajte pre\u017eganja.<\/strong><\/li><li><strong>Osnova omake bi morala biti zelenjava<\/strong>, ki je z majhno koli\u010dino olja prepra\u017eena na \u010debuli.<\/li><li>Za bolj izrazit okus <strong>uporabite ju\u0161no osnovo<\/strong>.<\/li><li><strong>Kon\u010dni omaki ne dodajajte masla.<\/strong><\/li><li><strong>Za meh\u010danje okusa uporabite mleko, 12% smetano ali skuto.<\/strong><\/li><li>Omako lahko zgostite z <strong>majhno koli\u010dino <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/ksantan-gumi-gymbeam.html\" target=\"_blank\" aria-label=\"ksantan (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ksantan<\/a><\/span> ali guar gumija ali ovsene ka\u0161e.<\/strong><\/li><li>Okus je najbolje pri\u010darati s <strong>sve\u017eimi zeli\u0161\u010di ali za\u010dimbami,<\/strong> ne pretiravajte pa s koli\u010dino soli.<\/li><\/ul>\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=\"Kaksna_je_lekcija\"><\/span>Kak\u0161na je lekcija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Huj\u0161anje je v\u010dasih te\u017eavno in verjetno se ne boste mogli izogniti situacijam, ko <strong>boste hrepeneli po svoji najljub\u0161i omaki, pomfritu, \u0161pagetih ali sladkarijah<\/strong>. \u010ce pa bi si radi te najljub\u0161e jedi privo\u0161\u010dili ve\u010dkrat na teden, je dobro vedeti, kako jih pripraviti v <strong>&#8220;lahkotnej\u0161i&#8221;<\/strong> razli\u010dici. \u010ce upo\u0161tevate ta nasvet, boste ugotovili, da si lahko kalori\u010dne jedi pripravite na bolj zdrav na\u010din, kar vam omogo\u010da, da jih redno u\u017eivate, <strong>ne da bi pokvarili rezultat svojega truda, ki ga vlagate v huj\u0161anje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Imate svojo najljub\u0161o kalori\u010dno jed<\/strong>, ki se ji med huj\u0161anjem ne \u017eelite odre\u010di, zato jo pripravite v lahkotnej\u0161i razli\u010dici? V komentarjih delite svoje namige z nami. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji, da bodo tudi oni la\u017eje shuj\u0161ali.<\/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\"><a href=\"https:\/\/gymbeam.com\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\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<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Bi si radi privo\u0161\u010dili kremno sirovo omako, pomfrit ali sladko sladico? Nau\u010dite se pripraviti svoje najljub\u0161e dobrote v lahkotnej\u0161i in bolj zdravi razli\u010dici, ki ne bo uni\u010dila va\u0161ega truda, vlo\u017eenega v huj\u0161anje.<\/p>\n","protected":false},"author":100,"featured_media":223467,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,6687,6963,7275],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-225662","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-kalorije-sl","10":"tag-nadomestki-sladkorja","11":"tag-sladila","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>Najbolj\u0161e alternative prilogam, sladkorju in omakam, ki olaj\u0161ajo huj\u0161anje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se ne zrediti z omakami, prikuhami in sladkorjem? 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