{"id":227312,"date":"2021-08-13T15:54:56","date_gmt":"2021-08-13T13:54:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=227312"},"modified":"2024-06-07T10:02:47","modified_gmt":"2024-06-07T08:02:47","slug":"jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/","title":{"rendered":"Jednostavan vodi\u010d o tome kako brojati kalorije i posti\u0107i svoje ciljeve"},"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.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/#Koliko_kalorija_bi_trebao_unijeti\" title=\"Koliko kalorija bi trebao unijeti?\">Koliko kalorija bi trebao unijeti?<\/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.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/#Sto_bismo_trebali_znati_o_makronutrijentima\" title=\"\u0160to bismo trebali znati o makronutrijentima?\">\u0160to bismo trebali znati o makronutrijentima?<\/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.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/#Zasto_racunati_kalorije\" title=\"Za\u0161to ra\u010dunati kalorije\">Za\u0161to ra\u010dunati kalorije<\/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.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/#Kako_zapoceti_s_brojanjem_kalorija\" title=\"Kako zapo\u010deti s brojanjem kalorija\">Kako zapo\u010deti s brojanjem kalorija<\/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.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/#Koja_je_lekcija\" title=\"Koja je lekcija?\">Koja je lekcija?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Brojanje kalorija jedna je od stvari koja dijeli dru\u0161tvo na dva tabora. Nekim je ljudima to jedna i jedina metoda, drugima se naje\u017ei samo pri pomisli da bi njihov omiljeni hamburger trebao postati &#8220;puki broj&#8221;, a povrh toga njegove bi vrijednosti morali zapisivati \u200b\u200bu neki dnevnik. Bez obzira jeste li zagovornik ili protivnik brojanja kalorija, ne mo\u017eete pore\u0107i da je to vrlo <strong>u\u010dinkovita metoda kontrole unosa<\/strong> kako biste olak\u0161ali postizanje tijela iz snova ili samo kako biste saznali <strong>koliko zaista trebate pojesti.<\/strong> Ako razmi\u0161ljate o po\u010detku brojanja kalorija, za vas imamo nekoliko savjeta koji \u0107e uvelike pojednostaviti cijeli postupak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"koliko-kalorija-bi-trebao-unijeti\"><span class=\"ez-toc-section\" id=\"Koliko_kalorija_bi_trebao_unijeti\"><\/span>Koliko kalorija bi trebao unijeti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to zapo\u010dnete s brojanjem kalorija iz hrane, morate saznati koliko kalorija i makroelemenata zapravo trebate jesti da biste postigli svoj cilj. \u010clanak <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati potreban unos energije i makronutrijenata za gubitak kilograma ili pove\u0107anje mi\u0161i\u0107a?<\/a><\/span> pomo\u0107i \u0107e vam u tome. Jo\u0161 jednostavnija opcija je unijeti svoju te\u017einu, visinu i ostale <strong>specifi\u010dne podatke u na\u0161 <a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" aria-label=\"kalkulator (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkulator<\/a><\/strong> koji \u0107e izra\u010dunati va\u0161 unos prema zadanom cilju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"sto-bismo-trebali-znati-o-makronutrijentima\"><span class=\"ez-toc-section\" id=\"Sto_bismo_trebali_znati_o_makronutrijentima\"><\/span>\u0160to bismo trebali znati o makronutrijentima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako bismo se \u0161to pravilnije odnosili prema hrani i kalorijskim vrijednostima, potrebno je imati barem <strong>osnovno znanje o pojedinim makronutrijentima.<\/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=\"964\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-964x1124.jpg\" alt=\"Koji su izvori proteina najbolji?\" class=\"wp-image-213169\" title=\"Koji su izvori proteina najbolji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-964x1124.jpg 964w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-343x400.jpg 343w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-1317x1536.jpg 1317w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-1756x2048.jpg 1756w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1.jpg 1783w\" sizes=\"auto, (max-width: 964px) 100vw, 964px\" \/><\/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:65px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"1-proteini\">1. Proteini<\/h3>\n\n\n\n<p>Proteini su makronutrijenti koji poma\u017eu u zdravlju kostiju, rastu mi\u0161i\u0107a, \u0161tite mi\u0161i\u0107e u prehrani od sagorijevanja, a tako\u0111er mogu pomo\u0107i da va\u0161e <span style=\"color: #ff6600\">slatke zalogaje dr\u017eite pod kontrolom.<\/span> Me\u0111utim, oni su va\u017eni i za imunolo\u0161ki sustav, jer su gradivni materijal za njegove stanice. Energetska vrijednost <strong>1 g proteina je 4 kcal.<\/strong><span style=\"color: #ff6600\"> [1\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvori proteina:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\">riba<\/a>, jaja<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017ei sir<\/a>, jogurt, sir i drugi mlije\u010dni proizvodi<\/li>\n\n\n\n<li>veganske zamjene za meso (tofu, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/seitan-hr\/\" class=\"ek-link\">sejtan<\/a>)<\/li>\n\n\n\n<li>pseudo\u017eitarice (heljda, amarant, kvinoja)<\/li>\n\n\n\n<li>mahunarke (le\u0107a, grah)<\/li>\n\n\n\n<li>ora\u0161asti plodovi i sjemenke<\/li>\n\n\n\n<li>proteini (<a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" class=\"ek-link\"><span style=\"color: #ff6600\">sirutka<\/span><\/a>,<a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" class=\"ek-link\"><span style=\"color: #ff6600\"> biljni<\/span><\/a>)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">proteinske plo\u010dice<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/moimuv-protein-cookie-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">proteinski keksi<\/span><\/a>, itd.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O izvorima proteina mo\u017eete saznati vi\u0161e u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">20 namirnica s kojima lako mo\u017eete dodati proteine svojoj prehrani<\/span><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-ugljikohidrati\">2. Ugljikohidrati<\/h3>\n\n\n\n<p>Ugljikohidrati su va\u017eni u na\u0161em tijelu uglavnom zato \u0161to <strong>slu\u017ee kao preferirani izvor energije.<\/strong> Energetska vrijednost <strong>1 g ugljikohidrata iznosi 4 kcal.<\/strong> <span style=\"color: #ff6600\">[1] [2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvori ugljikohidrata:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cjelovite \u017eitarice (zobene pahuljice i pahuljice od pira, bra\u0161no, ri\u017ea, tjestenina, peciva)<\/li>\n\n\n\n<li>pseudo\u017eitarice (heljda, amarant, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kvinoja-hr\/\" class=\"ek-link\">kvinoja<\/a>)<\/li>\n\n\n\n<li>krumpir i batat<\/li>\n\n\n\n<li>mahunarke (le\u0107a, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/slanutak-hr\/\" class=\"ek-link\">slanutak<\/a>, grah)<\/li>\n\n\n\n<li>vo\u0107e i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a><\/li>\n<\/ul>\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=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-25-1124x749.png\" alt=\"Koji su najbolji izvori masti\" class=\"wp-image-213199\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25.png 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"3-masti\">3. Masti<\/h3>\n\n\n\n<p>\u010cak i masti slu\u017ee u na\u0161em tijelu kao izvor energije. One su va\u017ean dio stanica i uklju\u010dene su u proizvodnju razli\u010ditih hormona u na\u0161em tijelu. Istodobno, \u0161tite i na\u0161e organe. Energetska vrijednost <strong>1 g masti je 9 kcal.<\/strong> <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>Izvori masti:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" class=\"ek-link\">sjemenke<\/a>, <a href=\"https:\/\/gymbeam.hr\/maslac\" class=\"ek-link\">maslac od ora\u0161astih plodova<\/a><\/span><\/li>\n\n\n\n<li>maslac, <a href=\"https:\/\/gymbeam.hr\/cisti-ghee-maslac-gymbeam.html\" class=\"ek-link\">ghee maslac<\/a> i ulja (suncokretovo, maslinovo, bu\u010dino)<\/li>\n\n\n\n<li>masline<\/li>\n\n\n\n<li>avokado<\/li>\n\n\n\n<li>masno\u0107a, koja je prirodni sastav \u017eivotinjskih proteina (primjerice, masno\u0107a u govedini) <\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"4-vlakna\">4. Vlakna<\/h3>\n\n\n\n<p>Pored gore spomenutih makronutrijenata, trebao bi nas zanimati i unos vlakana u na\u0161u prehranu, jer ona obavljaju mnoge va\u017ene funkcije u tijelu. Netopiva vlakna se ne mogu razgraditi i mogu nam <strong>pomo\u0107i, na primjer, kod probavnih smetnji.<\/strong> S druge strane, topiva vlakna mogu se pro\u0161iriti u tijelu, poti\u010du\u0107i<strong> tako osje\u0107aj sitosti, \u0161to je posebno korisno za gubitak kilograma.<\/strong> U usporedbi s drugim makronutrijentima, sadr\u017ei samo <strong>2 kcal po gramu.<\/strong> <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvori vlakana:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vo\u0107e<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a><\/li>\n\n\n\n<li>mahunarke<\/li>\n\n\n\n<li>pahuljice i cjelovite \u017eitarice<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"zasto-racunati-kalorije\"><span class=\"ez-toc-section\" id=\"Zasto_racunati_kalorije\"><\/span>Za\u0161to ra\u010dunati kalorije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako se brojanje kalorija u po\u010detku mo\u017ee \u010diniti izazovnim poput kvantne fizike, vidjet \u0107ete da \u0107e vam s <strong>vremenom postati sve lak\u0161e<\/strong> dok na kraju ne shvatite da vam samo treba svega<strong>&nbsp;nekoliko minuta<\/strong> svaki dan. Naravno, zapo\u010deti je uvijek te\u0161ko, ali mo\u017eda \u0107e vam \u010dinjenica da postoji <strong>poprili\u010dno pozitivnih prednosti<\/strong> pomo\u0107i da krenete.<\/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=\"917\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/hambac-917x1124.jpg\" alt=\"Za\u0161to zapo\u010deti s brojanjem kalorija\" class=\"wp-image-213226\" title=\"Za\u0161to zapo\u010deti s brojanjem kalorija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-917x1124.jpg 917w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-326x400.jpg 326w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-1253x1536.jpg 1253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-1670x2048.jpg 1670w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac.jpg 2000w\" sizes=\"auto, (max-width: 917px) 100vw, 917px\" \/><\/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:65px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"1-imat-cete-bolji-uvid-u-svoju-prehranu\">1. Imat \u0107ete bolji uvid u svoju prehranu<\/h3>\n\n\n\n<p>\u010cokolada \u0107e uvijek biti \u010dokolada, ali jeste li znali da je ne morate do\u017eivljavati samo kao gre\u0161nu slasticu, ve\u0107 i kao <strong>izvrstan izvor zdravih masti zbog visokokvalitetnog kakaa kojeg sadr\u017ei?<\/strong> Ako nau\u010dite da na hranu ne trebate gledati isklju\u010divo kao na kona\u010dni proizvod, ve\u0107 i da trebate opa\u017eati specifi\u010dne komponente pojedinih namirnica, mo\u0107i \u0107ete <strong>bolje opskrbiti tijelo potrebnim hranjivim sastojcima i eliminirati<\/strong> ono \u0161to mu ne koristi.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-prevladat-cete-zaziranje-od-odredenih-namirnica\">2. Prevladat \u0107ete zaziranje od odre\u0111enih namirnica<\/h3>\n\n\n\n<p>\u017divite li u svijetu u kojem dobivate kilogram svaki put kad pojedete brzu hranu? Kad nau\u010dite upravljati kalorijama, ustanovit \u0107ete da jedan gotovi<strong>&nbsp;cheeseburger nije namirnica zbog koje \u0107ete odmah dobiti vi\u0161ak kilograma.<\/strong> To je samo oko 300 dodatnih kcal u va\u0161em dnevnom unosu energije. Ali, ako ovih 300 kcal oduzmete od drugog dnevnog obroka, \u010dak mo\u017eete ostati u kalorijskom deficitu i izgubiti kilograme.<\/p>\n\n\n\n<div style=\"height:38px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To svakako ne zna\u010di da bi nezdravi hamburger trebao postati svakodnevni dio va\u0161e prehrane, jer se tu radi i o kvaliteti hrane. Me\u0111utim, ako si ga povremeno dozvolite, zasigurno se ne\u0107e ni\u0161ta dogoditi.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"3-moci-cete-odabrati-pravu-hranu\">3. Mo\u0107i \u0107ete odabrati pravu hranu<\/h3>\n\n\n\n<p>Imate li zakazan poslovni ru\u010dak, ali \u017eelite da \u010dak i va\u0161a hrana u restoranu<strong> ne prema\u0161i va\u0161 dnevni unos kalorija?<\/strong> U tom slu\u010daju, ovo je situacija kada \u0107e vam va\u0161e pa\u017eljivo dnevno brojanje kalorija dobro poslu\u017eiti. Ne morate zavr\u0161iti sa salatom samo zato \u0161to se ona op\u0107enito smatra \u201edijetalnom\u201c. Mo\u017eda \u0107ete biti iznena\u0111eni koliko se kalorija mo\u017ee sakriti u preljevu za salatu. Umjesto toga, odaberite cjeloviti obrok kako biste opskrbili tijelo kvalitetnim proteinima, ugljikohidratima i mastima. Broje\u0107i kalorije, znat \u0107ete za njihove izvore, pa mo\u017eete donijeti ispravnu odluku. \u0160to ka\u017eete na odabir lososa, krumpira i povr\u0107a?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"4-razumjet-cete-svoje-energetske-promjene\">4. Razumjet \u0107ete svoje energetske promjene<\/h3>\n\n\n\n<p>Prethodni dan sve vam je polazilo izvrsno, ali danas se osje\u0107ate kao da vas je pregazio kamion? Ponekad se mo\u017eete oznojiti i od najlak\u0161e bu\u010dice. Poku\u0161ajte pregledavaju\u0107i svoj ispisani dnevnik hrane i <strong>razmislite je li mo\u017eda problem u ishrani.<\/strong> Mo\u017eda bi ve\u0107i unos ugljikohidrata koji vas je opskrbio energijom mogao biti razlog za dobar trening? Na isti na\u010din, zahvaljuju\u0107i bilje\u017eenju kalorija i specifi\u010dnih makronutrijenata,<strong> mo\u017eete promatrati od kojih se obroka osje\u0107ate dobro<\/strong> i kada ste, s druge strane, spremni le\u0107i u krevet i drijemati. Tada mo\u017eete bolje baratati s tim informacijama i tako <strong>pobolj\u0161ati svoje performanse ne samo u teretani, ve\u0107 i tijekom va\u017enih radnih zadataka ili ispita u \u0161koli.<\/strong><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image00023-1124x749.jpeg\" alt=\"Kako hrana mo\u017ee utjecati na va\u0161u energiju\" class=\"wp-image-213243\" title=\"Kako hrana mo\u017ee utjecati na va\u0161u energiju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"5-moci-cete-zivjeti-zdravije\">5. Mo\u0107i \u0107ete \u017eivjeti zdravije<\/h3>\n\n\n\n<p>Mnogi bi ljudi \u017eeljeli jesti &#8220;bolje&#8221; da bi bili zdraviji i osje\u0107ali se sjajno, ali nekako ne znaju odakle po\u010deti. Brojanje kalorija mo\u017ee biti izvrstan na\u010din <strong>pronala\u017eenja vi\u0161e i manje odgovaraju\u0107e hrane, razumijevanja sastava namirnica i saznanja<\/strong> <strong>\u0161to jesti<\/strong> kako bi o\u010duvali zdravlje kardiovaskularnog sustava i smanjili, na primjer, rizik od dijabetesa ili drugih bolesti dana\u0161njice. Sve to, naravno, pod uvjetom da je na\u0161a prehrana uravnote\u017eena. Tako\u0111er \u0107ete saznati da probavne smetnje mogu biti povezane s, na primjer, unosom vlakana, stoga nije potrebno odmah po\u010deti uzimati tablete. Na primjer, ponekad bi moglo biti dovoljno usredoto\u010diti se na dovoljan unos vo\u0107a i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> u prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"6-bit-ce-vam-lakse-odrzavati-rezultate\">6. Bit \u0107e vam lak\u0161e odr\u017eavati rezultate<\/h3>\n\n\n\n<p>Ako uspijete smr\u0161avjeti zahvaljuju\u0107i brojanju kalorija i posti\u0107i tijelo iz snova, to je sjajno. Jo\u0161 bolje, bit \u0107e vam dugoro\u010dno <strong>puno lak\u0161e<\/strong> <strong>odr\u017eavati postignute rezultate<\/strong>. Nitko ne \u017eeli da cijeli \u017eivot broji\u0161 kalorije. Me\u0111utim, poku\u0161avaju\u0107i to \u010diniti neko vrijeme, zasigurno \u0107ete <strong>razumjeti pribli\u017enu vrijednost va\u0161e optimalne porcije, kao i njezin odgovaraju\u0107i sastav.<\/strong> Zahvaljuju\u0107i tome, u budu\u0107nosti mo\u017eete bolje procijeniti odre\u0111ene porcije i lak\u0161e odr\u017eavati svoju te\u017einu. Zbog toga se brojanje kalorija uvelike <strong>razlikuje od &#8220;prilago\u0111enih&#8221; prehrambenih planova<\/strong> koje mo\u017eete dobiti. S njima \u0107ete mo\u0107i smr\u0161avjeti, ali ako vas stru\u010dnjak ne nau\u010di kako se odnositi prema hrani, vrlo je vjerojatno da \u0107ete nadoknaditi izgubljenu te\u017einu kad se vratite starim prehrambenim navikama.<\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"899\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-1124x899.jpg\" alt=\"Kako odr\u017eati figuru i ne dobivati na te\u017eini\" class=\"wp-image-213257\" title=\"Kako odr\u017eati figuru i ne dobivati na te\u017eini\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"kako-zapoceti-s-brojanjem-kalorija\"><span class=\"ez-toc-section\" id=\"Kako_zapoceti_s_brojanjem_kalorija\"><\/span>Kako zapo\u010deti s brojanjem kalorija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sad kad znamo koliko kalorija i makronutrijenata bismo trebali unositi, te imamo pregled \u0161to su proteini, ugljikohidrati i masti, a upoznati smo i s prednostima brojanja kalorija, <strong>mo\u017eemo napokon i krenuti s tim.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"1-preuzmite-aplikacije-koje-taj-proces-cine-laksim\">1. Preuzmite aplikacije koje taj proces \u010dine lak\u0161im<\/h3>\n\n\n\n<p>Danas postoje razne mobilne aplikacije koje nam<strong> mogu pojednostaviti \u017eivot<\/strong>, <strong>pa \u010dak i postupak brojanja kalorija<\/strong>. Primjerice, <a href=\"https:\/\/www.myfitnesspal.com\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">MyFitnessPal<\/span><\/strong><\/a> aplikacija mo\u017ee vam biti izvrsna pomo\u0107 od samog po\u010detka. U ovu aplikaciju samo unosite ulazne podatke ili ih mo\u017eete izravno izra\u010dunati u aplikaciji, a zatim mo\u017eete <strong>zapo\u010deti sa svojim dnevnikom.<\/strong> Kako ne biste morali tra\u017eiti odre\u0111ene proizvode, sve \u0161to trebate je <strong>skenirati barkod<\/strong> na bilo kojoj zapakiranoj hrani i aplikacija \u0107e ih prona\u0107i za vas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, i druge aplikacije mogu vam biti od velike pomo\u0107i, poput <strong>MyNetDiary<\/strong>, koji se tako\u0111er koristi za bilje\u017eenje hrane koju ste konzumirali. Uz to, <strong>sadr\u017ei stotine zdravih recepata<\/strong> iz kojih mo\u017eete dobiti inspiraciju ako odlu\u010dite promijeniti prehrambene navike. A ako ve\u0107 znate brojati kalorije i \u017eelite nau\u010diti jo\u0161 vi\u0161e o hrani, aplikacija <strong>Nutrients &#8211; Nutrition Facts<\/strong> mo\u017ee vam pomo\u0107i. Sadr\u017ei desetke tisu\u0107a namirnica, a tako\u0111er, na primjer, njihov <strong>detaljan sadr\u017eaj vitamina i minerala.<\/strong> Te podatke mo\u017eete prona\u0107i i na internetskim stranicama <a href=\"https:\/\/fdc.nal.usda.gov\/index.html\" class=\"ek-link\"><span style=\"color: #ff6600\">ameri\u010dkog Ministarstva poljoprivrede.<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-1124x749.jpg\" alt=\"Najbolje aplikacije za brojanje kalorija\" class=\"wp-image-213271\" title=\"Najbolje aplikacije za brojanje kalorija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-izvazite-porcije-najcesce-konzumiranih-namirnica\">2. Izva\u017eite porcije naj\u010de\u0161\u0107e konzumiranih namirnica<\/h3>\n\n\n\n<p>Kuhinjska vaga je sjajna stvar, ali \u0161to \u0107ete u\u010diniti ako se baterije istro\u0161e? Ho\u0107e li se potratiti svi napori za mr\u0161avljenje? Da biste nau\u010dili kako bolje procijeniti vrijednost va\u0161e hrane, <strong>izradite tablicu svojih omiljenih sastojaka i izmjerite njihovu koli\u010dinu koriste\u0107i se \u0161alicom, \u017elicom ili mjericom. <\/strong>U tom slu\u010daju, prilikom kuhanja, ne morate ponovno vaditi vagu. Samo se trebate sjetiti koliko ukupno od va\u0161e \u0161alice zauzimaju odre\u0111ene namirnice. Tako\u0111er mo\u017eete <strong>napraviti liniju za pojedine sastojke<\/strong> ili se mo\u017eete inspirirati na\u0161im tablicama koje sadr\u017ee neke od izvaganih sirovih namirnica (dane vrijednosti mogu se razlikovati ovisno o odre\u0111enoj vrsti proizvoda). <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko kalorija sadr\u017ee izvori ugljikohidrata?<\/strong><\/p>\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 sirove namirnice<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Kcal<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Ugljikohidrati<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Proteini<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>1 \u0161alica 250 ml<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\">Tjestenina<\/p><\/td><td><p style=\"text-align: center\">357<\/p><\/td><td><p style=\"text-align: center\">73<\/p><\/td><td><p style=\"text-align: center\">12.5<\/p><\/td><td><p style=\"text-align: center\">2<\/p><\/td><td><p style=\"text-align: center\">110 g tjestenine<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">Le\u0107a<\/p><\/td><td><p style=\"text-align: center\">286<\/p><\/td><td><p style=\"text-align: center\">66<\/p><\/td><td><p style=\"text-align: center\">23<\/p><\/td><td><p style=\"text-align: center\">1.5<\/p><\/td><td><p style=\"text-align: center\">210 g le\u0107e<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">Zobena ka\u0161a<\/p><\/td><td><p style=\"text-align: center\">375<\/p><\/td><td><p style=\"text-align: center\">67.5<\/p><\/td><td><p style=\"text-align: center\">12.5<\/p><\/td><td><p style=\"text-align: center\">6<\/p><\/td><td><p style=\"text-align: center\">160 g zobene ka\u0161e<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">Ri\u017ea<\/p><\/td><td><p style=\"text-align: center\">356<\/p><\/td><td><p style=\"text-align: center\">80<\/p><\/td><td><p style=\"text-align: center\">6.5<\/p><\/td><td><p style=\"text-align: center\">0<\/p><\/td><td><p style=\"text-align: center\">210 g ri\u017ee<\/p><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Imajte na umu da \u0107e <strong>namirnice&nbsp;kuhanjem promijeniti svoj volumen.<\/strong> Koliko \u0107e te\u017eina varirati ovisi i o vremenu kuhanja. Me\u0111utim, u nekim se slu\u010dajevima mo\u017ee pove\u0107ati i za 100-200%. Dakle, ako se brinete da jedna \u0161alica le\u0107e ima 632 kcal, imajte na umu da \u0107e nakon kuhanja biti do 600 g le\u0107e, \u0161to definitivno nije mala koli\u010dina. Sli\u010dna tablica mo\u017ee se \u010dak napraviti i za mjerenje izvora masti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko kalorija sadr\u017ee izvori masno\u0107a?<\/strong><\/p>\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>1 \u010dajna \u017elica<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Kcal<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Ugljikohidrati<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Proteini<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\"><a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">Maslac od kikirikija<\/span><\/a> (15 g)<\/p><\/td><td><p style=\"text-align: center\">96<\/p><\/td><td><p style=\"text-align: center\">3<\/p><\/td><td><p style=\"text-align: center\">4<\/p><\/td><td><p style=\"text-align: center\">8<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">Maslinovo ulje (5 ml)<\/p><\/td><td><p style=\"text-align: center\">41<\/p><\/td><td><p style=\"text-align: center\">0<\/p><\/td><td><p style=\"text-align: center\">0<\/p><\/td><td><p style=\"text-align: center\">5<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">Kokosovo ulje (5 ml)<\/p><\/td><td><p style=\"text-align: center\">44<\/p><\/td><td><p style=\"text-align: center\">0<\/p><\/td><td><p style=\"text-align: center\">0<\/p><\/td><td><p style=\"text-align: center\">5<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">Maslac 5 g<\/p><\/td><td><p style=\"text-align: center\">37<\/p><\/td><td><p style=\"text-align: center\">0<\/p><\/td><td><p style=\"text-align: center\">0<\/p><\/td><td><p style=\"text-align: center\">4<\/p><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pojedincima je odre\u0111ene izvore proteina, poput mesa, mo\u017eda najte\u017ee procijeniti. U ovom slu\u010daju, <strong>najlak\u0161i je na\u010din izvagati ga odmah nakon \u0161to ga kupite i<\/strong> zatim zamrznuti, na primjer, po obrocima od 100 g. Ako kupujete pakiranje pile\u0107ih prsa koja te\u017ee 400 g i sadr\u017ee dva komada mesa, jednostavno poku\u0161ajte napraviti 4 komada pribli\u017eno iste veli\u010dine. S tofuom, seitanom i sli\u010dnim nadomjescima lak\u0161e je to\u010dno procijeniti koli\u010dinu zbog njihova pravilnog oblika. A ako do\u0111ete u situaciju da \u0107e vam hranu servirati netko drugi i ne\u0107ete imati kontrolu nad te\u017einom, mo\u017eete <strong>poku\u0161ati zamisliti da bi proteini trebali zauzimati oko \u010detvrtinu va\u0161eg tanjura.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko kalorija sadr\u017ee odre\u0111eni izvori proteina?<\/strong><\/p>\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 sirove namirnice<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Kcal<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Ugljikohidrati<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Proteini<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\">Pile\u0107a prsa<\/p><\/td><td><p style=\"text-align: center\">110<\/p><\/td><td><p style=\"text-align: center\">0<\/p><\/td><td><p style=\"text-align: center\">23<\/p><\/td><td><p style=\"text-align: center\">1<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">Gove\u0111i okrugli odrezak<\/p><\/td><td><p style=\"text-align: center\">172<\/p><\/td><td><p style=\"text-align: center\">2<\/p><\/td><td><p style=\"text-align: center\">20<\/p><\/td><td><p style=\"text-align: center\">9<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">Svinjska reza<\/p><\/td><td><p style=\"text-align: center\">143<\/p><\/td><td><p style=\"text-align: center\">0<\/p><\/td><td><p style=\"text-align: center\">21<\/p><\/td><td><p style=\"text-align: center\">4<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\">Dimljeni tofu<\/p><\/td><td><p style=\"text-align: center\">139<\/p><\/td><td><p style=\"text-align: center\">1<\/p><\/td><td><p style=\"text-align: center\">17<\/p><\/td><td><p style=\"text-align: center\">8<\/p><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prilikom izrade tablica sli\u010dnih gornjima, preporu\u010dujemo da ne pratite koli\u010dinu koju prona\u0111ete na Internetu, ve\u0107 da je sami kreirate. Jedna se \u0161alica razlikuje od druge. Isto tako, \u017eli\u010dica maslaca od kikirikija mo\u017ee biti razli\u010ditih veli\u010dina, a u tome se mo\u017ee kriti razlika i po desetke kalorija. Kada sami mjerite pojedina\u010dne te\u017eine, <strong>na kraju \u0107ete savr\u0161eno i sa sigurno\u0161\u0107u, te samostalno nau\u010diti procijeniti odre\u0111enu koli\u010dinu.<\/strong><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/masloo-1124x749.jpg\" alt=\"Koliko kalorija sadr\u017ei va\u0161a prehrana\" class=\"wp-image-213287\" title=\"Koliko kalorija sadr\u017ei va\u0161a prehrana\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"3-spremite-svoje-omiljene-recepte\">3. Spremite svoje omiljene recepte<\/h3>\n\n\n\n<p>Ako svakodnevno na tanjuru imate potpuno druga\u010diji obrok, dobar za vas, mo\u017eete biti sigurni da vam ni\u0161ta ne\u0107e dosaditi. Me\u0111utim, velik dio populacije ima svoja <strong>omiljena jela koja redovito mijenjaju tijekom mjeseca.<\/strong> Ako ste i vi jedan od njih, imamo savjet za vas kako \u0107ete lak\u0161e &#8220;bilje\u017eiti&#8221; &#8211; <strong>spremati svoje<\/strong> <strong>recepte.<\/strong> U aplikacijama za brojanje kalorija obi\u010dno je mogu\u0107e kreirati vlastiti obrok. Tako sljede\u0107i put kad ponovo budete kuhali ovu hranu, <strong>ne morate kliknuti sve sastojke.<\/strong> Sve \u0161to trebate je <strong>odabrati &#8220;svoj&#8221; recept, prilagoditi koli\u010dinu<\/strong>&nbsp;pojedinih sastojaka i to je to. Na primjer, mo\u017eete <strong>pove\u0107ati koli\u010dinu <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a><\/strong> po potrebi <strong>umjesto ugljikohidratnog dodatka<\/strong>. Po \u017eelji, dodajte jo\u0161 maslaca od kikirikija kada trebate nadoknaditi masno\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ova je funkcija tako\u0111er vrlo prakti\u010dna, na primjer, za pe\u010denje, jer vam omogu\u0107uje da <strong>zapi\u0161ete samo odre\u0111eni dio gotove poslastice.<\/strong> Ako radite desert koji prekriva cijelu tavu, nije potrebno izrezati komad, izvagati ga, a zatim proporcionalno izra\u010dunati koliko pojedinih sastojaka ima u tom komadu. Aplikacija \u0107e to u\u010diniti umjesto vas. Sli\u010dno tome, ovu funkciju mo\u017eete koristiti \u010dak i ako kuhate za vi\u0161e ljudi. Opet, mo\u017eete <strong>vagati samo svoj dio, a aplikacija izra\u010dunava omjer pojedinih sastojaka.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"4-unaprijed-planirajte\">4. Unaprijed planirajte<\/h3>\n\n\n\n<p>Onima koji jo\u0161 nisu potpuno upu\u0107eni u brojanje kalorija mo\u017eemo preporu\u010diti jedno &#8211; planiranje. Priprema je klju\u010d uspjeha. Pogotovo tijekom ovog postupka. Vjerujem da <strong>nitko ne \u017eeli zapisivati \u0161to je pojeo ve\u0107 nakon ru\u010dka i otkriti da mu je ostalo samo 200 kcal za ostatak dana.<\/strong> Svakako se to lako mo\u017ee dogoditi onome tko nema pojma koja se koli\u010dina energije zapravo mo\u017ee sakriti u njegovim omiljenim obrocima. U prvim tjednima bit \u0107e najbolje ako <strong>planirate dan prije i zapi\u0161ete barem sva 3 glavna obroka<\/strong>. Ne samo da \u0107ete obroke ravnomjerno planirati tijekom dana, ve\u0107 \u0107ete i <strong>u\u0161tedjeti vrijeme tijekom procesa kuhanja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon nekoliko tjedana, kada bolje upoznate hranu, obroke mo\u017eete tijekom dana bilje\u017eiti u aplikaciju, umjesto da <strong>radite sve unaprijed.<\/strong> Mo\u0107i \u0107ete procijeniti koliko kalorija i makronutrijenata ima odre\u0111ena hrana i prikladno planirati veli\u010dinu porcije, tako da u kona\u010dnici ne potro\u0161ite sve kalorije tijekom prve polovice dana.<\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"737\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-1124x737.jpg\" alt=\"Kako bilje\u017eiti kalorije u obrocima\" class=\"wp-image-213302\" title=\"Kako bilje\u017eiti kalorije u obrocima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-1124x737.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-400x262.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-1536x1008.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-2048x1344.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"5-ne-budite-usredotoceni-iskljucivo-na-kalorije\">5. Ne budite usredoto\u010deni isklju\u010divo na kalorije<\/h3>\n\n\n\n<p>Naravno, kalorije su va\u017ene i njihov unos odre\u0111uje ho\u0107ete li smr\u0161avjeti, odr\u017eavati kilograme ili se udebljati. <strong>Me\u0111utim, to nije jedini pokazatelj na koji bismo trebali obratiti pa\u017enju.<\/strong> \u010cak i u ovom procesu ne bismo trebali zaboraviti jesti dovoljno <strong>vo\u0107a (200 g), povr\u0107a (400 g)<\/strong>, te redovito piti. Svakodnevno bismo trebali piti najmanje <strong>30-45 ml po kg tjelesne te\u017eine<\/strong>. U stvarnosti to zna\u010di da bi \u017eena od 60 kilograma (132 lbs) trebala popiti otprilike 1,8\u20132,7 l, a mu\u0161karac od 80 kg (3,4 lbs) 2,4\u20133,6 l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"6-citajte-oznake-na-proizvodima\">6. \u010citajte oznake na proizvodima<\/h3>\n\n\n\n<p>Brojanje kalorija dopu\u0161ta vam da <strong>ponekad u svoj dnevni unos uklju\u010dite manje prikladnu hranu, istovremeno odr\u017eavaju\u0107i kilograme ili gube\u0107i ih. <\/strong>Me\u0111utim, to ne mijenja \u010dinjenicu da biste u ve\u0107ini slu\u010dajeva trebali poku\u0161ati odabrati <strong>najmanje prera\u0111enu hranu koja \u0107e opskrbiti tijelo s dovoljno mikroelemenata i potrebnih tvari.<\/strong> \u010citanje naljepnica i oznaka na proizvodima pomo\u0107i \u0107e vam da donesete ispravnu odluku. Kada vidite proizvod sa sastojcima za koje nikada niste \u010duli da prekriva polovicu ambala\u017ee, radije ga vratite na policu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako bi bilo da poku\u0161ate slijediti <strong>magi\u010dno pravilo 80:20, gdje 80% onoga \u0161to jedete \u010dini kvalitetna hrana, a preostalih 20% hrana koja je manje prikladna,<\/strong> ali \u0107e ugoditi va\u0161oj du\u0161i i zadovoljiti va\u0161e \u017eelje. Za vi\u0161e informacija o tome kako funkcionira ovo pravilo, pogledajte <a href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Kako jesti pizzu, slatki\u0161e i pritom gubiti kilograme uz IIFYM?<\/span><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-1-1124x750.jpeg\" alt=\"Kako razumjeti sastav hrane\" class=\"wp-image-213315\" title=\"Kako razumjeti sastav hrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"7-kada-pogrijesite-nemojte-panicariti\">7. Kada pogrije\u0161ite, nemojte pani\u010dariti<\/h3>\n\n\n\n<p>Nitko nije savr\u0161en i <strong>najvjerojatnije \u0107ete pogrije\u0161iti u samom po\u010detku<\/strong>. Ponekad \u010dak i nesvjesno mo\u017eete prekora\u010diti preporu\u010deni unos sa <strong>par stotina kalorija<\/strong> (na primjer, ako pomije\u0161ate vrijednosti sirovih i kuhanih sastojaka). Nemojte se ka\u017enjavati zbog toga. Ni dodatnih 500 kcal nije ne\u0161to \u0161to sat vremena tr\u010danja ne bi moglo popraviti. <strong>Brojanje kalorija je proces u kojem \u0107ete uvijek imati ne\u0161to za nau\u010diti.<\/strong> Vidjet \u0107ete kako s vremenom postajete bolji i precizniji, sve dok na kraju ne do\u0111ete do zaklju\u010dka da <strong>vam ne\u0107e trebati ni vaga i svladat \u0107ete samostalno procijeniti vrijednost obroka.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"koja-je-lekcija\"><span class=\"ez-toc-section\" id=\"Koja_je_lekcija\"><\/span>Koja je lekcija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Brojanje kalorija definitivno nije za svakoga, \u0161to je u redu. Me\u0111utim, ako krenete na ovo putovanje, <strong>nau\u010dit \u0107ete bolje razumjeti hranu, znat \u0107ete kako napraviti pravi izbor, prestat \u0107ete se bojati odre\u0111ene hrane, a mo\u0107i \u0107ete i zdravije \u017eivjeti i odr\u017eavati svoju figuru.<\/strong> Me\u0111utim, od po\u010detka morate biti strpljivi i prihvatiti ovu novu aktivnost kao proces u kojem se neprestano pobolj\u0161avate. Vidjet \u0107ete da \u0107e vam s vremenom brojanje kalorija postajati sve lak\u0161e i lak\u0161e i postupno \u0107ete do\u0107i do faze u kojoj vam <strong>vi\u0161e ne\u0107e trebati ni vaga.<\/strong> Za prosje\u010dnu osobu brojanje kalorija definitivno nije ne\u0161to \u0161to biste radili cijeli \u017eivot. Ovaj \u0107e vam alat biti od pomo\u0107i osobito na po\u010detku, prije nego \u0161to nau\u010dite raditi s hranom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kakav stil vi preferirate &#8211; brojite li kalorije ili planirate zapo\u010deti? Podijelite s nama svoje iskustvo u komentarima i ne zaboravite podijeliti \u010dlanak sa svojim prijateljima. Mo\u017eda \u0107e im to pomo\u0107i da olak\u0161aju cijeli postupak i postignu svoje ciljeve.<\/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<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\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","protected":false},"excerpt":{"rendered":"<p>Pra\u0107enje kalorija u po\u010detku mo\u017ee biti komplicirano, ali to ne mijenja \u010dinjenicu da je to vrlo u\u010dinkovit na\u010din za mr\u0161avljenje i odr\u017eavanje tjelesne gra\u0111e. U ovom \u0107emo vam \u010dlanku savjetovati kako pojednostaviti brojanje kalorija.<\/p>\n","protected":false},"author":100,"featured_media":213336,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6680,6836,6368,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-227312","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-kalorije-hr","9":"tag-makronutrijenti-hr","10":"tag-mrsavljenje-hr","11":"tag-zdrav-nacin-zivota-hr","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>Jednostavan vodi\u010d o tome kako brojati kalorije i posti\u0107i svoje ciljeve - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako zapo\u010deti s brojanjem kalorija? 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