{"id":230382,"date":"2020-06-11T15:59:00","date_gmt":"2020-06-11T13:59:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=230382"},"modified":"2024-04-25T11:28:45","modified_gmt":"2024-04-25T09:28:45","slug":"zasto-u-karanteni-jedemo-vise","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/zasto-u-karanteni-jedemo-vise\/","title":{"rendered":"Za\u0161to u karanteni jedemo vi\u0161e?"},"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\/zasto-u-karanteni-jedemo-vise\/#Emocionalno_jedenje\" title=\"Emocionalno jedenje\">Emocionalno jedenje<\/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\/zasto-u-karanteni-jedemo-vise\/#Emocionalna_glad_vs_Fizicka_glad\" title=\"Emocionalna glad vs. Fizi\u010dka glad\">Emocionalna glad vs. Fizi\u010dka glad<\/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\/zasto-u-karanteni-jedemo-vise\/#Pa_zasto_jedemo_vise_u_napetim_situacijama\" title=\"Pa za\u0161to jedemo vi\u0161e u napetim situacijama?\">Pa za\u0161to jedemo vi\u0161e u napetim situacijama?<\/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\/zasto-u-karanteni-jedemo-vise\/#Kako_izbjeci_nezdravo_prejedanje\" title=\"Kako izbje\u0107i nezdravo prejedanje\">Kako izbje\u0107i nezdravo prejedanje<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span data-preserver-spaces=\"true\">Nitko nije zapravo sretan u <strong>razdoblju karantene<\/strong>. Mnogi ljudi se suo\u010davaju s problemom <strong>konzumiranja nezdrave hrane<\/strong> ili prejedanja u razdoblju karantene. \u0160to je uzrok tome? Otkrijte s nama <strong>za\u0161to u karanteni jedemo vi\u0161e<\/strong> i kako izbje\u0107i prekomjerni unos kalorija tijekom ovog razdoblja.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"emocionalno-jedenje\"><span class=\"ez-toc-section\" id=\"Emocionalno_jedenje\"><\/span>Emocionalno jedenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naj\u010de\u0161\u0107i razlog za\u0161to jedemo je da <strong>zadovoljimo svoju fizi\u010dku glad<\/strong> i nadopunimo <strong>dovoljnu koli\u010dinu energije<\/strong>. Me\u0111utim, neki ljudi su skloni jesti i za vrijeme nelagode, te oni s hranom <strong>poku\u0161avaju smanjiti stres<\/strong>. Takvo prejedanje se naziva <strong>emocionalno jedenje<\/strong>. Negativne emocije mogu dovesti do osje\u0107aja emocionalne praznine, a hrana se smatra na\u010dinom <strong>popunjavanja ove praznine<\/strong> i stvaranja la\u017enog osje\u0107aja &#8220;puno\u0107e&#8221; ili <strong>privremene cjelovitosti<\/strong>. Vjerojatno je ovo razlog naj\u010de\u0161\u0107eg uzroka <strong>prejedanja<\/strong> tijekom karantene. U tom razdoblju se ve\u0107ina ljudi osje\u0107a <strong>nelagodno<\/strong>; osje\u0107aju<strong> pritisak<\/strong>, bilo od poslodavca, obitelji ili vi\u0161e izazova da upravljaju dru\u0161tvenom distancom. Da bi suzbili ove negativne emocije, poku\u0161avaju ih <strong>ukloniti<\/strong> s <strong>hranom<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Naj\u010de\u0161\u0107e se u stresnoj situaciji bude sklono <strong>nezdravim ili visokokalori\u010dnim namirnicama i slatki\u0161ima<\/strong>. Na\u017ealost, zahvaljuju\u0107i emocionalnom jedenju se <strong>ne\u0107ete<\/strong> dugoro\u010dno<strong> osje\u0107ati sretno<\/strong>, upravo suprotno. Pove\u0107anje kilograma \u0107e uzrokovati osje\u0107aj krivnje ili \u010dak ni\u017ee samopouzdanje. Bez obzira kako se osje\u0107ate tijekom karantene, ne morate pribjegavati prejedanju. Ako otkrijte \u0161to je<strong> pokreta\u010d va\u0161e emocionalne gladi<\/strong>, mo\u017eete izbje\u0107i nezdravu hranu.<\/span><span data-preserver-spaces=\"true\">&nbsp;<\/span><span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/78635344_2569017856553245_2094344736360890368_o-min.jpg\" alt=\"Za\u0161to u karanteni jedemo vi\u0161e?\" title=\"Za\u0161to u karanteni jedemo vi\u0161e?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\" id=\"cesti-uzroci-emocionalnog-jedenja\">\u010cesti uzroci emocionalnog jedenja<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stres<\/strong>&nbsp;&#8211; Jeste li primijetili, kada ste u stresnoj situaciji osje\u0107ate glad? To nije neuobi\u010dajeno. Kada ste pod stresom, posebno ako patite od kroni\u010dnog stresa, va\u0161e tijelo proizvodi veliku koli\u010dinu hormona stresa &#8211; kortizol. On izaziva veliki apetit za slatkom, slanom, pr\u017eenom ili jednostavno nezdravom hranom, koja \u0107e vam dati trenutnu energiju i pru\u017eiti zadovoljstvo. Ako ne upravljate stresom, ve\u0107a je vjerojatnost da \u0107ete se emocionalno prejedati.<\/li>\n\n\n\n<li><strong>Ispuniti \u0107e vas emocijama<\/strong> &#8211; Jedenje mo\u017ee biti izvrstan na\u010din da se privremeno uti\u0161aju ili &#8220;u\u0161utkaju&#8221; neugodni osje\u0107aji, uklju\u010duju\u0107i ljutnju, strah, tugu, tjeskobu, usamljenost, ogor\u010denost i sram. Iako je hrana samo privremeno rje\u0161enje, ona u odre\u0111enoj mjeri mo\u017ee ispuniti prazne prostore u vama i tako suzbiti negativne emocije.<\/li>\n\n\n\n<li><strong>Dosada ili osje\u0107aj praznine<\/strong> &#8211; Dosada je naj\u010de\u0161\u0107i razlog prejedanja. Osim toga, ako osje\u0107ate prazninu iznutra, obi\u010dno je hrana ta koja rje\u0161ava oba problema. Barem tako mislite. Me\u0111utim, jednom kada jedete, ti osje\u0107aji \u0107e se ponovno pojaviti i vi ne\u0107ete imati drugog izbora nego prona\u0107i uto\u010di\u0161te u hladnjaku.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Navike iz djetinjstva&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">&#8211; Ako su vas u djetinjstvu roditelji nagra\u0111ivali dobrotom za svako \u010di\u0161\u0107enje sobe ili slatki\u0161ima umirivali za svako razbijeno koljeno; vjerojatno ste to iskustvo prenijeli u svoj \u017eivot odraslih. U svakoj napetoj situaciji ili nakon svake uspje\u0161ne akcije, posegnut \u0107ete za ovim nagradama.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Dru\u0161tveni utjecaji<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;&#8211; Emocionalno jedenje je \u010desto povezano s dru\u0161tvenim utjecajima. Ako ste u grupi ljudi koja naru\u010duje junk food u restoranu, vi \u0107ete vjerojatno uraditi isto. Lako vas ponese okolina. A isto vrijeme, ako ste u grupi ljudi u kojoj se ne osje\u0107ate ugodno, mo\u017eda \u0107ete se prejesti zbog nervoze. <\/span>&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ostali \u010dimbenici emocionalnog jedenja uklju\u010duju:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povla\u010denje od socijalne podr\u0161ke u vrijeme emocionalne potrebe<\/li>\n\n\n\n<li>ne sudjelujete u aktivnostima koje bi mogle na drugi na\u010din ubla\u017eiti stres ili tugu<\/li>\n\n\n\n<li>nemogu\u0107nost razlikovanja fizi\u010dke i emocionalne gladi<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/93899011_2859671627487865_5340125704623226880_o-min.jpg\" alt=\"\u010cesti uzroci emocionalnog jedenja\" style=\"width:843px;height:562px\" title=\"\u010cesti uzroci emocionalnog jedenja\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"emocionalna-glad-vs-fizicka-glad\"><span class=\"ez-toc-section\" id=\"Emocionalna_glad_vs_Fizicka_glad\"><\/span>Emocionalna glad vs. Fizi\u010dka glad<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudima je hrana potrebna da bi pre\u017eivjeli. Me\u0111utim, u razvijenim zemljama se \u010desto susre\u0107emo s problemom <strong>nemogu\u0107nosti razlikovanja izme\u0111u fizi\u010dke i emocionalne gladi<\/strong>. Ipak, postoje neki savjeti kako prepoznati o kojoj vrsti gladi se radi i na taj na\u010din izbje\u0107i prejedanje. <span style=\"color: #ff6600;\">[1] [2] [3] [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>Emocionalna glad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pojavljuje se iznenada i zahtjeva trenutnu satisfakciju<\/li>\n\n\n\n<li>\u017eudnja za posebnom hranom &#8211; uglavnom nezdravom, poput pizze, slatki\u0161a i burgera<\/li>\n\n\n\n<li>to \u010desto dovodi do nedovoljnog unosa esencijalnih hranjivih sastojaka<\/li>\n\n\n\n<li>ne osje\u0107ate se zadovoljno nakon jela<\/li>\n\n\n\n<li>ne osje\u0107ate glad u \u017eelucu, nego \u017eelju za hranom<\/li>\n\n\n\n<li>izaziva osje\u0107aje \u017ealjenja, ljutnje, krivice i srama<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Fizi\u010dka glad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pojavljuje se postepeno, mo\u017eda ne\u0107e biti zadovoljena odmah<\/li>\n\n\n\n<li>otvorena je za izbor razli\u010dite vrste hrane &#8211; u mogu\u0107nosti ste odabrati zdraviju alternativu<\/li>\n\n\n\n<li>kad ste puni, fizi\u010dka glad prestaje<\/li>\n\n\n\n<li>ona vam ne stvara osje\u0107aj krivnje, naprotiv, zadovoljava vas i osje\u0107ate se dobro<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6937,46912,63265,105028\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"pa-zasto-jedemo-vise-u-napetim-situacijama\"><span class=\"ez-toc-section\" id=\"Pa_zasto_jedemo_vise_u_napetim_situacijama\"><\/span>Pa za\u0161to jedemo vi\u0161e u napetim situacijama?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Zanima li vas za\u0161to u karanteni pose\u017eete za pizzom, \u010dipsom ili \u010dokoladom nekoliko puta dnevno? Ako <strong>osje\u0107ate stres ili strah<\/strong>, va\u0161em tijelu su potrebne <strong>ve\u0107e koli\u010dine \u0161e\u0107era, ugljikohidrata i masti<\/strong>, kako bi se brzo podigla energija. Nezdrava hrana skriva sve te makronutrijente, koji \u0107e vas <strong>smiriti u vrijeme opasnosti i straha.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Ono \u0161to izgleda kao <strong>zadovoljavaju\u0107e rje\u0161enje<\/strong> u kratkom roku, <strong>postaje<\/strong> dugoro\u010dan<strong> problem<\/strong>. Ugodna prehrana u kojoj ne obra\u0107ate pa\u017enju na kvalitetu unesenih hranjivih tvari,<strong> mo\u017ee vas uhvatiti u grozan ciklus jedenja<\/strong>. To dovodi do pove\u0107anja razine stresa, dovodi do <strong>daljnjeg prejedanja<\/strong> i ozbiljnih zdravstvenih problema, poput prekomjerne te\u017eine, dijabetesa, depresije ili kroni\u010dne anksioznosti.<\/span>&nbsp;<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<p><span data-preserver-spaces=\"true\">Tijekom stresa, mozak djeluje kao<strong> unutarnji aspirator<\/strong> koji pumpa <strong>koktel hormona stresa<\/strong> u na\u0161 krvotok. Ovisno o tome, jetra i mi\u0161i\u0107i tada <strong>osloba\u0111aju glukozu<\/strong>, koja opskrbljuje va\u0161e tijelo energijom. Istra\u017eivanja pokazuju da bi glukozu trebalo odmah <strong>nadopuniti nakon osloba\u0111anja hormona stresa.<\/strong> \u0160to se vi\u0161e <strong>glukoze oslobodi zbog stresa<\/strong>, vi\u0161e \u0107emo biti gladni nakon toga. Kao \u0161to je gore spomenuto, hormon stresa kortizol izaziva apetit za <strong>nezdravom i slatkom hranom<\/strong>, zbog \u010dega se u na\u0161em tijelu nakuplja vi\u0161ak \u0161e\u0107era i masti, a zatim dobivamo na te\u017eini. Stoga, ako \u017eelite izgubiti na te\u017eini tijekom karantene ili <strong>odr\u017eati trenutnu te\u017einu<\/strong>, prva stvar na koju trebate obratiti pa\u017enju je va\u0161e <strong>emocionalno blagostanje.<\/strong><\/span>&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hunger-413685_1920-min.jpg\" alt=\"Pa za\u0161to jedemo vi\u0161e u napetim situacijama?\" style=\"width:843px;height:562px\" title=\"Pa za\u0161to jedemo vi\u0161e u napetim situacijama?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"kako-izbjeci-nezdravo-prejedanje\"><span class=\"ez-toc-section\" id=\"Kako_izbjeci_nezdravo_prejedanje\"><\/span>Kako izbje\u0107i nezdravo prejedanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Iako se \u010dini da je prejedanje <strong>u karanteni jednostavno neizbje\u017eno<\/strong>, to nije to\u010dno. Mnogi ljudi doma u karanteni imaju <strong>mnogo vi\u0161e vremena za sebe<\/strong>. To treba pravilno iskoristiti. Isprobajte <strong>neke savjete WHO-a<\/strong> &nbsp;(World Health Organisation\/Svjetske zdravstvene organizacije) i vidjet \u0107ete da usamljenost, stress i strah ne moraju i\u0107i ruku pod ruku s <strong>lo\u0161im prehrambenim navikama.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"planiranje-obroka-pravi-trenutak\">Planiranje obroka &#8211; pravi trenutak<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Planiranje jela je <strong>vrlo popularno kod profesionalnih bodybuildera i sporta\u0161a<\/strong>. To je cijelo <strong>vrijeme namjerno upravljanje unosom<\/strong> makronutrijenata radi promicanja zdravlja, ja\u010danja performansi, mi\u0161i\u0107ne mase ili osiguranja gubitka te\u017eine. Vremenska strategija unosa hrane ovisi o tome kako se<strong> va\u0161e tijelo suo\u010dava s pojedinim hranjivim tvarima u odre\u0111enom vremenskom razdoblju<\/strong>. Dakle, lo\u0161e odabrana hrana mo\u017ee uni\u0161titi va\u0161e napore u postizanju ciljeva, poput gubitka kilograma. Nepravilne prehrambene navike mogu isto tako biti uzrokovane <strong>nepravilnom prehranom<\/strong> ili<strong> &#8220;gladovanjem&#8221;<\/strong>. (Napomena: Naravno,<strong> ne govorimo o povremenom \u0161trajku gla\u0111u<\/strong>, kojim se ciljano i namjerno ograni\u010dava unos kalorija. Da biste saznali vi\u0161e o tome, pro\u010ditajte na\u0161 \u010dlanak<span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Kompletan vodi\u010d kroz povremeni post)\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-povremeni-post\/\" target=\"_blank\" rel=\"noopener noreferrer\"> Kompletan vodi\u010d kroz povremeni post<\/a><\/span>). Ako ni\u0161ta ne jedete cijeli dan, vjerojatno \u0107ete pribje\u0107i nezdravoj prehrani i prejedanju u ve\u010dernjim satima. Stoga, rje\u0161enje nije gladovanje, ve\u0107 treba jesti redovno, mirno i <strong>manje porcije i u odre\u0111enim intervalima<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Posebno je va\u017eno <strong>slijediti regularnu prehranu<\/strong> \u010dak i u vrijeme kada ste izlo\u017eeni stresu, kada ste skloniji <strong>lo\u0161im prehrambenim navikama.<\/strong> Jednom kada imate svoju<strong> prehranu pod kontrolom<\/strong>, va\u0161 metabolizam \u0107e se ubrzati, te \u0107ete <strong>posti\u0107i regularan unos kalorija<\/strong>, \u0161to \u0107e rezultirati odr\u017eavanju tjelesne te\u017eine.<\/span>&nbsp;<span style=\"color: #ff6600;\">[14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Koliko puta dnevno \u0107ete se prepustiti hrani, ovisi o vama. Ljudi koji se redovno bave sportom obi\u010dno u\u017eivaju u<strong> 5 do 6 punih obroka dnevno<\/strong>. Za neke, s druge strane, dovoljna su <strong>3 cjelovita obroka i 2 manja snacka<\/strong> u obliku vo\u0107a, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> ili zdrave poslastice. Da biste saznali koliko hrane trebate pojesti da bi ste pokrili svoj dnevni unos kalorija, <strong>pomo\u0107i \u0107e vam kalorijske tablice ili va\u0161 osobni dnevnik prehrane.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"upoznajte-svoje-prehrambene-navike-tijekom-karantene-dnevnik-prehrane\">Upoznajte svoje prehrambene navike tijekom karantene &#8211; dnevnik prehrane<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Sastavite <strong>popis svojih prehrambenih navika<\/strong> i saznajte koji je va\u0161 <strong>najzna\u010dajniji problem s prejedanjem<\/strong>. Na nekoliko dana na papir <strong>napi\u0161ite sljede\u0107e bitne podatke<\/strong>:<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0160to ste jeli<\/li>\n\n\n\n<li>Kad ste jeli?<\/li>\n\n\n\n<li>Veli\u010dinu porcije<\/li>\n\n\n\n<li>Nutritivne vrijednosti jela<\/li>\n\n\n\n<li>Osje\u0107aje i situacije zbog kojih ste jeli<\/li>\n\n\n\n<li>Koliki je vremenski interval izme\u0111u pojedinih obroka &#8211; je li to redovito?<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Pomo\u0107u ovih <strong>bitnih to\u010daka<\/strong> saznajte kako izgleda va\u0161a prehrana. Jednom kada vidite to na papiru, sami \u0107ete uvidjeti koliko ste <strong>nepotrebnih kalorija unijeli u danu<\/strong>. Mo\u017eda \u0107ete saznati<strong> da naj\u010de\u0161\u0107e jedete snack-ove dok gledate TV u ve\u010dernjim satima<\/strong> ili tijekom radnog vremena. Obratite pa\u017enju na to kako ste se <strong>osje\u0107ali dok ste jeli<\/strong>, jeste li bili pod stresom, tu\u017eni ili sretni. Va\u017eno je znati <strong>koje emocije pokre\u0107u va\u0161u emocionalnu glad<\/strong>, a zatim razmislite kako da <strong>druga\u010dije postupite s njima.<\/strong><\/span><span style=\"color: #ff6600;\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"napravite-popis-za-kupovinu-kupujte-samo-ono-sto-vam-je-potrebno\">Napravite popis za kupovinu &#8211; kupujte samo ono \u0161to vam je potrebno<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Jeste li ikada bili u situaciji da ste uletjeli u trgovinu i <strong>kupili sve nezdravo \u0161to ste vidjeli?<\/strong> Obi\u010dno se tako <strong>pona\u0161amo<\/strong> kada <strong>trgovinu<\/strong> posje\u0107ujemo dok smo gladni ili bez <strong>pripremljenog popisa za kupovinu<\/strong>. Tako\u0111er, tijekom karantene, pribjegavamo kupnji <strong>manje zdrave hrane<\/strong>, poput slatki\u0161a, \u010dipsa ili polugotovih proizvoda, tako da imamo ne\u0161to za grickati tijekom ve\u010dernjeg filma ili j<strong>ednostavno da ubijemo vrijeme<\/strong>. Da bismo izbjegli takvo pona\u0161anje, trebate unaprijed pripremiti popis za kupovinu, koji \u0107e sadr\u017eavati samo <strong>potrebnu i nutritivno uravnote\u017eenu hranu<\/strong>. Pogledajte koje namirnice ve\u0107 imate doma, tako <strong>da biste izbjegli gomilanje<\/strong> hrane koju ve\u0107 imate. Alternativa je da kupite hranu <strong>s kra\u0107im rokom trajanja<\/strong>, kako biste izbjegli <strong>no\u0107ne posjete hladnjaku<\/strong>.<\/span><span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/girl-4181395_1920-min.jpg\" alt=\"Napravite popis za kupovinu - kupujte samo ono \u0161to vam je potrebno\" style=\"width:843px;height:562px\" title=\"Napravite popis za kupovinu - kupujte samo ono \u0161to vam je potrebno\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"iskoristite-dostavu-hrane\">Iskoristite dostavu hrane<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">To je jedan on na\u010dina kako da se izbjegne <strong>prekomjerno i nepotrebno pravljenje zaliha nepotrebnih namirnica<\/strong>. Ako koristite <strong>online kupovinu i naru\u010dujete dostavu hrane<\/strong>, mo\u017eete unaprijed strate\u0161ki odabrati namirnice, koje su vam stvarno potrebne. Tako\u0111er, izbje\u0107i \u0107ete marketin\u0161ke trikove koje trgova\u010dki centri koriste. Na samom ulazu \u010dekaju vas <strong>proizvodi na sni\u017eenju<\/strong>, kojima jednostavno ne mo\u017eete odoljeti. Kada kupujete online, mo\u017eete izbje\u0107i ovaj trend jednim klikom i mo\u017eete se <strong>usredoto\u010diti na kategorije<\/strong> koje vam stvarno trebaju. To je isti princip kao da ste <strong>u\u0161li u trgovinu s unaprijed pripremljenim popisom za kupovinu<\/strong>, ali s jednom iznimkom. Na primjer, u e-trgovini vas ne mame <strong>mirisi svje\u017eih slatkih peciva<\/strong>, upravo izva\u0111enih iz pe\u0107nice, \u0161to bi vas potaknulo da dodate jo\u0161 proizvoda u svoju ko\u0161aru. Osim toga, u vrijeme korone i drugih situacija karantene, <strong>online kupovina je mnogo sigurnija alternativa.<\/strong><\/span>&nbsp;<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<h3 class=\"wp-block-heading is-style-default\" id=\"dajte-prednost-svjezoj-hrani\">Dajte prednost svje\u017eoj hrani<\/h3>\n\n\n\n<p>Svje\u017ea hrana skriva <strong>puni nutritivni profil<\/strong>. Ona ima dovoljno hranjivih tvari, koje su<strong> potrebne na\u0161em tijelu da pravilno funkcionira<\/strong>. Bilo da se radi o svje\u017eem povr\u0107u, vo\u0107u ili proizvodima \u017eivotinjskog porijekla, <strong>ne sadr\u017ei konzervanse<\/strong> u usporedbi s trajnom hranom. Stoga, svje\u017ea hrana ima najvi\u0161e hranjivih tvari, vitamina i minerala. <strong>Zamrznuto ili su\u0161eno vo\u0107e i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a><\/strong> mogu imati isti u\u010dinak, iako se njegovom preradom gubi vi\u0161ak vode, ali ostaju <strong>va\u017ene hranjive tvari.<\/strong><span style=\"color: #ff6600;\"><strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><\/strong>[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"pripremite-jelo-kod-kuce\">Pripremite jelo kod ku\u0107e<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">U normalnim okolnostima, kada idete na posao, vodite djecu u \u0161koli ili provodite vrijeme s njima izvan \u0161kolskih aktivnosti,<strong> imate mnogo manje vremena da pripremite jela kod ku\u0107e<\/strong>. Me\u0111utim, tijekom razdoblja karantene, ve\u0107ina ljudi odjednom ima mnogo vi\u0161e vremena. Mo\u017eete ga koristiti, na primjer, za <strong>pripremu ukusnih doma\u0107ih jela<\/strong> i zamijeniti hranu iz restorana ili polugotova jela doma\u0107im jelom. Na internetu mo\u017eete prona\u0107i <strong>mnogo ukusnih <a title=\"Fitness recepti\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">fitness recepata<\/a><\/strong> koje mo\u017eete pripremiti. Tako\u0111er, pustite ma\u0161tu na volju i<strong> eksperimentirajte, na primjer, s novim <a title=\"Sastojci za kuhanje\" href=\"https:\/\/gymbeam.hr\/sastojci-za-kuhanje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sast<\/a><\/strong><a title=\"Sastojci za kuhanje\" href=\"https:\/\/gymbeam.hr\/sastojci-za-kuhanje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>ojcima za kuhanje<\/strong>. Jelo koje sami pripremite \u0107e sigurno biti ukusnije, a tako\u0111er pobrinut \u0107ete se da <strong>porcija koja se nalazi ispred vas ispunjava sve<\/strong><\/a><strong> kriterije zdrave prehrane.<\/strong><\/span>&nbsp;<span style=\"color: #ff6600;\">[7]&nbsp;&nbsp;<\/span><\/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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/83290180_2668221889966174_1118130899414679552_o-min.jpg\" alt=\"Obratite pa\u017enju na veli\u010dinu porcija\" title=\"Obratite pa\u017enju na veli\u010dinu porcija\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\" id=\"obratite-paznju-na-velicinu-porcija\">Obratite pa\u017enju na veli\u010dinu porcija<\/h3>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Zdrava i nutritivno uravnote\u017eena prehrana <\/span><\/strong>je osnova za odr\u017eavanje tjelesne te\u017eine ili \u010dak gubljenje te\u017eine, ali isto tako ne trebate pretjerivati. Specifi\u010dno, kako i kod ostalih obroka, trebate <strong>biti pa\u017eljivi oko veli\u010dine porcija<\/strong> koje jedete. Smatra se da<strong> prevelike porcije doprinose prejedanju<\/strong> i ne\u017eeljenom dobivanju kilograma. Zna\u010di, kontroliranje veli\u010dine porcija mo\u017ee pomo\u0107i u <strong>spre\u010davanju prejedanja u karanteni<\/strong>. Kako to u\u010diniti?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>koristite manji tanjur<\/li>\n\n\n\n<li>nemojte stavljati sve na jedan tanjur, svaku pojedina\u010dnu namirnicu stavite na pojedina\u010dni tanjur<\/li>\n\n\n\n<li>koristite dlan kao mjerilo za pojedina\u010dne namirnice<\/li>\n\n\n\n<li>ako naru\u010dujete hranu, pitajte za pola porcije<\/li>\n\n\n\n<li>popijte \u010da\u0161u vode prije jela &#8211; voda \u0107e vam popuniti \u017eeludac i jest \u0107ete manje<\/li>\n\n\n\n<li>jedite sporije &#8211; tada se mo\u017ee dogoditi da vam se koli\u010dina hrane na tanjuru pove\u0107a, jer ste ve\u0107 siti<\/li>\n\n\n\n<li>brojite kalorije pomo\u0107u kalorijskih grafova &#8211; tako da znate koliko hrane mo\u017eete pojesti <span style=\"color: #ff6600;\">[7] [8]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"ogranicite-unos-secera-i-ugljikohidrata\">Ograni\u010dite unos \u0161e\u0107era i ugljikohidrata<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">\u0160e\u0107er i prekomjerna koli\u010dina ugljikohidrata u prehrani je naj\u010de\u0161\u0107i razlog za <strong>dobivanje na te\u017eini i pretilost<\/strong>. Svaki <strong>gram ugljikohidrata sadr\u017ei do 4 kalorije<\/strong>, dok mnoga hrana, poput, kruha, peciva, ri\u017ee, sadr\u017ei desetke grama ugljikohidrata, \u0161to mo\u017ee dodati <strong>nekoliko stotina kalorija<\/strong>. Konzumiranje <strong>previ\u0161e ugljikohidrata<\/strong> tako\u0111er mo\u017ee <strong>negativno utjecati na razinu \u0161e\u0107era u krvi<\/strong>. Obi\u010dno slu\u017ee kao izvor energije za va\u0161e tijelo. Me\u0111utim, unos previ\u0161e rafiniranih ugljikohidrata i \u0161e\u0107era mo\u017ee uzrokovati nagli porast \u0161e\u0107era u krvi. Tijelo ovo pove\u0107anje sprje\u010dava na na\u010din da stvara antitijela, koje <strong>otpu\u0161ta hormone<\/strong> da cirkuliraju, \u0161to dovodi do njegovog smanjenja. Me\u0111utim, ovaj proces <strong>izaziva osje\u0107aj umora i gladi<\/strong>, \u0161to dovodi do prejedanja.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Stoga, WHO preporu\u010duje da se va\u0161 <strong>dnevni unos \u0161e\u0107era sastoji od samo 5% slobodnog \u0161e\u0107era<\/strong>, \u0161to je otprilike 6 \u017eli\u010dica rafiniranog \u0161e\u0107era. Sadr\u017ei veliku koli\u010dinu kalorija, ali ne sadr\u017ei druge hranjive sastojke, tako da ne sadr\u017ei benefite za ljudsko tijelo. Ostali uneseni \u0161e\u0107eri bi trebali potjecati od <strong>svje\u017eih namirnica, poput vo\u0107a ili povr\u0107a.<\/strong><span style=\"color: #ff6600;\">&nbsp;[7] [9]<\/span> Umjetne sirupe ili pitku vodu biste trebali zamijeniti sa <strong>100%-tnim svje\u017eim sokovima<\/strong>. A \u017eelju za staklim trebate suzbiti <strong>desertima iz ku\u0107ne radinosti<\/strong>, napravljene od zdravih sastojaka, poput <a title=\"Proteini\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteina<\/a>. Poku\u0161ajte rafinirani \u0161e\u0107er zamijeniti prirodnim zasla\u0111iva\u010dima, poput meda, <a title=\"BIO Sirup od agave 250 ml - GymBeam\" href=\"https:\/\/gymbeam.hr\/bio-sirup-od-agave-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">agavinog sirupa<\/a>, <a title=\"Erythrit 1000 g - GymBeam\" href=\"https:\/\/gymbeam.hr\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">eritritola<\/a> ili <a title=\"Ksilitol 1000 g - GymBeam\" href=\"https:\/\/gymbeam.hr\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ksilitola<\/a>. Da biste saznali vi\u0161e o zdravim zamjenama za \u0161e\u0107er, pro\u010ditajte na\u0161 \u010dlanak &#8211; <a title=\"Zamjene za \u0161e\u0107er - koji je zasla\u0111iva\u010d pravi izbor za vas?\" href=\"https:\/\/gymbeam.hr\/blog\/zamjene-za-secer-koji-je-zasladivac-pravi-izbor-za-vas\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Zamjene za \u0161e\u0107er &#8211; koji je zasla\u0111iva\u010d pravi izbor za vas?<\/a>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"ogranicite-unos-masti\">Ograni\u010dite unos masti<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Prekomjerna konzumacija masti je povezana s <strong>razvojem mnogih neugodnih bolesti<\/strong>, poput dijabetesa, pretilost i kardiovaskularnih problema. Me\u0111utim, potrebno je prepoznati koja je mast <strong>zaista opasna<\/strong> za nas. Poznate su dvije vrste masti:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span data-preserver-spaces=\"true\"><strong>Zasi\u0107ene masne kiseline<\/strong> &#8211; &#8220;Nezdrave&#8221; masti &#8211; pove\u0107avaju razinu LDL &#8220;lo\u0161eg&#8221; kolesterola<\/span><\/li>\n\n\n\n<li><span data-preserver-spaces=\"true\"><strong>Nezasi\u0107ene masne kiseline<\/strong> &#8211; &#8220;Zdrave&#8221; masti &#8211; ni\u017ei kolesterol<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Nekoliko istra\u017eivanja pokazuje da <strong>konzumiranje hrane s visokim udjelom masno\u0107e mo\u017ee dovesti do prejedanja<\/strong>. <span style=\"color: #ff6600;\">[15]<\/span> To je zbog <strong>osloba\u0111anja hormona dopamina<\/strong> u na\u0161em tijelu, tijekom konzumiranja masne hrane, \u0161to poma\u017ee u kontroli sustava nagra\u0111ivanja i centra u\u017eitka u mozgu. Zbog ovog hormona jednostavno nastavljamo jesti i na kraju <strong>prejedati se<\/strong>.<\/span>&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Stoga, WHO preporu\u010duje da se ograni\u010di ukupan unos masti, na <strong>manje od 30% ukupnog unosa energije<\/strong>, od \u010dega maksimalno 10% trebaju biti zasi\u0107ene masti. Da biste postigli ovaj cilj, trebate se okrenuti <strong>pripremanju jela koja ne sadr\u017ee masti ili je minimalno sadr\u017ee<\/strong>. Stoga, pr\u017eena jela zamijenite grilanim jelima, pirjanim ili kuhanim.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Ako je potrebno, za kuhanje koristite male koli\u010dine nezasi\u0107enih ulja, poput <strong>ulja uljane repice, maslinovog ulja i suncokretovog<\/strong>. Poku\u0161ajte preferirati namirnice koje sadr\u017ee zdrave izvore nezasi\u0107enih masti, poput <a title=\"Ribe\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ribe<\/a> i <a title=\"Orasi i sjemenke\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ora\u0161astih plodova<\/a>. Smanjite unos namirnica kao \u0161to su crveno i masno meso, maslac i mlije\u010dni proizvodi koji sadr\u017ee nezdravu mast, <strong>palmino ulje i masti.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Da biste saznali koja je hrana prava za vas, pro\u010ditajte njezine <strong>nutritivne&nbsp; vrijednosti i sastav<\/strong>. Ako neka hrana ne sadr\u017ei informacije o njezinom sastavu, izbjegavajte onu vrstu hrane za koju je zagarantirano da <strong>sadr\u017ei trans masne kiseline<\/strong>. Tu pripada pr\u017eena hrana &#8211; peciva ili pizza. Te kiseline mogu pove\u0107ati razinu LDL kolesterola, tako\u0111er poznat kao &#8220;lo\u0161&#8221; kolesterol, a isto tako mogu <strong>suzbiti razinu<\/strong>&nbsp;<strong>lipoproteina<\/strong> visoke gusto\u0107e (HDL) ili &#8220;dobrog&#8221; kolesterola.<\/span>&nbsp;<span style=\"color: #ff6600;\">[7] [10]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/78846135_2569047706550260_8413134419333742592_o-min.jpg\" alt=\"Ograni\u010dite unos masti\" style=\"width:843px;height:562px\" title=\"Ograni\u010dite unos masti\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"ostanite-hidratizirani\">Ostanite hidratizirani<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Prava hidratacija je neophodna za <strong>odr\u017eavanje optimalnog zdravlja<\/strong> i pravilnog funkcioniranja organa. Voda se tako\u0111er naziva &#8221; esencijom \u017eivota&#8221;, jer bez nje \u010dovjek <strong>mo\u017ee pre\u017eivjeti samo nekoliko dana<\/strong>. Mo\u017eda ste ve\u0107 nai\u0161li na izjavu: &#8220;glad je prikrivena \u017ee\u0111&#8221;, u odre\u0111enoj mjeri je to istina. Odr\u017eavanjem <strong>pravilne hidratacije mo\u017eete izbje\u0107i prejedanje<\/strong>. Ako unesete optimalnu dozu vode u svoj organizam, va\u0161 \u017eeludac \u0107e <strong>osjetiti manji pritisak<\/strong>.<\/span>&nbsp;<span style=\"color: #ff6600;\">[7] [11]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Me\u0111utim, imajte na umu, najbolji na\u010din da u tijelo unesete potrebnu dozu teku\u0107ine je da <strong>pijete \u010distu vodu<\/strong>. Pored toga, ako pijete vodu direktno iz slavine, a ne fla\u0161iranu, na taj na\u010din \u0107ete <strong>pomo\u0107i u o\u010duvanju okoli\u0161a<\/strong>. Ipak, ne biste <strong>trebali uta\u017eiti \u017ee\u0111 slatkim napicima<\/strong>. Osim \u010diste vode, koja uop\u0107e <strong>ne sadr\u017ei kalorije. Svje\u017ee vo\u0107e i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a><\/strong> su sjajan izvor teku\u0107ine. Ako ne volite \u010distu vodu, probajte joj dodati<strong> limunov sok, zamrznuto vo\u0107e ili mentu<\/strong>. Trebali biste izbjegavati <strong>kavu ili \u010dajeve<\/strong> s <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">kofeinom<\/a>, jer mogu uzrokovati dehidraciju.<span style=\"color: #ff6600;\"> [7] [11]<\/span> O pravilnoj hidrataciji i njenim prednostima mo\u017eete vi\u0161e pro\u010ditati u \u010dlanku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/hidracija-prije-tijekom-i-poslije-treninga-i-kako-izbjeci-dehidraciju\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Hidratacija prije, tijekom, nakon treninga i kako izbje\u0107i dehidraciju<\/a>.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/93950656_2848216495300045_514560803165175808_o-min.jpg\" alt=\"Ostanite hidratizirani\" style=\"width:843px;height:562px\" title=\"Ostanite hidratizirani\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"izbjegavajte-alkohol-ili-barem-smanjite-njegovu-konzumaciju\">Izbjegavajte alkohol ili barem smanjite njegovu konzumaciju<\/h3>\n\n\n\n<p>Ne samo da je alkohol opojno sredstvo, nego je i <strong>puno praznih kalorija i \u0161e\u0107era<\/strong>.To zna\u010di da alkohol uzrokuje<strong> pove\u0107anje kilograma<\/strong>, \u010dak i oslabljuje imunolo\u0161ki sustav. Dakle, konzumiranje alkohola, a posebno redovita konzumacija, slabi sposobnost va\u0161eg tijela da se bori sa zaraznim bolestima, uklju\u010duju\u0107i i <strong>COVID-19<\/strong>.&nbsp;<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><span data-preserver-spaces=\"true\">Kako je alkohol <strong>psihoaktivna tvar<\/strong>, on mo\u017ee <strong>promijeniti va\u0161e mentalno stanje i raspolo\u017eenje<\/strong>. Nakon konzumiranja, u karanteni se mo\u017eete <strong>osje\u0107ati nervozno i tu\u017eno<\/strong>, \u0161to mo\u017ee pove\u0107ati rizik od <strong>depresije, tjeskobe, straha, panike i stresa<\/strong>. Kao \u0161to je ve\u0107 spomenuto, upravo takva stanja uzrokuju <strong>pretjerano prejedanje i lo\u0161 izbor hrane<\/strong>. <span style=\"color: #ff6600;\">[7] [11]<\/span> Vi\u0161e o u\u010dincima alkohola mo\u017eete pro\u010ditati u \u010dlanku <a title=\"Kako alkohol utje\u010de na gubitak kilograma, regeneraciju mi\u0161i\u0107a i rast?\" href=\"https:\/\/gymbeam.hr\/blog\/kako-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kako alkohol utje\u010de na gubitak kilograma, regeneraciju mi\u0161i\u0107a i rast?<\/a>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Karantena i prisilna ku\u0107na izolacija <\/span><\/strong>nije definitivno \u0161etnja vrtom punim ru\u017ea. Me\u0111utim, u svakom mraku ima i malo svjetla, pa bi <strong>boravak u ku\u0107i trebali u\u010diniti ugodnijim <\/strong>\u0161to je vi\u0161e mogu\u0107e. Slobodno vrijeme iskoristite za<strong> samoostvarenje, bavite se hobijima<\/strong> koji vas ve\u0107 du\u017ee vrijeme privla\u010de, ali ste ih izbjegavali zbog nedostatka vremena. Poku\u0161ajte pobolj\u0161ati svoje kulinarske sposobnosti i pro\u0161irite svoj portfelj nekim <strong>novim zdravim receptima<\/strong>. Nadamo se da ste saznali sve potrebne informacije o tome<strong> za\u0161to jedemo vi\u0161e u karanteni i kako izbje\u0107i prejedanje<\/strong>. Ako vam se \u010dlanak svidio, podr\u017eite ga <strong>dijeljenjem<\/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<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\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\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\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>Za\u0161to tijekom karantene jedemo vi\u0161e i kako izbje\u0107i prejedanje? Otkrijte kako se zdravo hraniti u ku\u0107noj izolaciji i na \u0161to trebamo obratiti pa\u017enju. <\/p>\n","protected":false},"author":25,"featured_media":80038,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6476,6680,7352,7634],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-230382","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dijeta-hr","9":"tag-kalorije-hr","10":"tag-prehrana-hr","11":"tag-zdrav-nacin-zivota-hr","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Za\u0161to u karanteni jedemo vi\u0161e? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Za\u0161to tijekom karantene jedemo vi\u0161e i kako izbje\u0107i prejedanje? 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