{"id":230391,"date":"2020-05-14T16:24:00","date_gmt":"2020-05-14T14:24:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=230391"},"modified":"2023-09-01T13:52:56","modified_gmt":"2023-09-01T11:52:56","slug":"zakaj-v-karanteni-jemo-vec","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/zakaj-v-karanteni-jemo-vec\/","title":{"rendered":"Zakaj v karanteni jemo ve\u010d?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-v-karanteni-jemo-vec\/#Custveno_prenajedanje\" title=\"\u010custveno prenajedanje\">\u010custveno prenajedanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-v-karanteni-jemo-vec\/#Custvena_lakota_proti_fizicni_lakoti\" title=\"\u010custvena lakota proti fizi\u010dni lakoti\">\u010custvena lakota proti fizi\u010dni lakoti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-v-karanteni-jemo-vec\/#Zakaj_torej_v_napetih_situacijah_jemo_vec\" title=\"Zakaj torej v napetih situacijah jemo ve\u010d?\">Zakaj torej v napetih situacijah jemo ve\u010d?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-v-karanteni-jemo-vec\/#Kako_se_izogniti_nezdravemu_prenajedanju\" title=\"Kako se izogniti nezdravemu prenajedanju\">Kako se izogniti nezdravemu prenajedanju<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V trenutnem <strong>obdobju karantene<\/strong> nih\u010de ni zares vesel.&nbsp;Mnogi se v obdobju karantene soo\u010dajo s te\u017eavo <strong>nezdravega prehranjevanja<\/strong> ali prenajedanja. Kaj je vzrok? Skupaj z nami ugotovite, <strong>zakaj zdaj jemo ve\u010d, ko smo v karanteni<\/strong> in kako se v tem obdobju izogniti prekomernemu vnosu kalorij.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Custveno_prenajedanje\"><\/span>\u010custveno prenajedanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najpogostej\u0161i razlog, zakaj jemo, je, da <strong>zadovoljimo svojo fizi\u010dno lakoto<\/strong> in se napolnimo z <strong>zadostno koli\u010dino energije.<\/strong>&nbsp;Vendar pa so nekateri nagnjeni k prenajedanju tudi v trenutkih nelagodja in s hrano <strong>posku\u0161ajo zmanj\u0161ati stres.<\/strong>&nbsp;Tak\u0161no prenajedanje se imenuje <strong>\u010dustveno prenajedanje.<\/strong>&nbsp;Negativna \u010dustva lahko privedejo do \u010dustvene praznine in prav hrana je na\u010din, kako <strong>zapolniti to vrzel<\/strong> in ustvariti la\u017eni ob\u010dutek &#8220;polnosti&#8221; ali<strong> za\u010dasne celovitosti.<\/strong>&nbsp;Verjetno je ta razlog najpogostej\u0161i vzrok <strong>prenajedanja<\/strong> med karanteno. V tem obdobju se ve\u010dina ljudi po\u010duti <strong>neprijetno<\/strong>. \u010cutijo <strong>pritisk<\/strong> od delodajalca, dru\u017eine ali izziva za vzdr\u017eevanje socialne distance. Da bi zatrli ta negativna \u010dustva, jih sku\u0161ajo s <strong>hrano<\/strong> <strong>odgnati<\/strong> stran od sebe.<span style=\"color: #ff6600;\"><span style=\"color: #000000;\">&nbsp;<\/span>[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\">Najpogosteje se v stresnih situacijah nagibajo k <strong>nezdravi ali visokokalori\u010dni hrani in sladkarijam.<\/strong>&nbsp;Na \u017ealost dolgoro\u010dno, zahvaljujo\u010d \u010dustvenemu prenajedanju, <strong>ne boste sre\u010dni,<\/strong> ravno nasprotno. Pove\u010danje telesne te\u017ee bo povzro\u010dilo ob\u010dutek krivde ali celo zni\u017ealo va\u0161o samozavest. Ne glede na to, kako se po\u010dutite med karanteno, se vam ni treba zate\u010di k prenajedanju. \u010ce ugotovite, kaj <strong>spro\u017ei va\u0161o \u010dustveno lakoto,<\/strong> se lahko izognete nezdravemu prehranjevanju.&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=\"Zakaj v karanteni jemo ve\u010d?\" title=\"Zakaj v karanteni jemo ve\u010d?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">Pogosti vzroki \u010dustvenega prenajedanja<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Stres<\/strong> &#8211; Ste \u017ee kdaj opazili, da v stresnih situacijah \u017eelite jesti? To ni ni\u010d nenavadnega. Ko ste pod stresom, \u0161e posebej, \u010de trpite za kroni\u010dnimi stresnimi stanji, va\u0161e telo proizvede veliko koli\u010dino stresnega hormona &#8211; kortizola. Ta pa vzbuja mo\u010dan apetit po sladki, slani, ocvrti ali preprosto nezdravi hrani, ki vam daje takoj\u0161njo energijo in vam prina\u0161a u\u017eitek. \u010ce svojega stresa ne obvladujete, je tudi ve\u010dja verjetnost, da boste posegli po \u010dustvenem prenajedanju.<\/li><li><strong>Napolni vas s \u010dustvi <\/strong>&#8211; Prehranjevanje je lahko odli\u010den na\u010din, da za\u010dasno &#8220;uti\u0161ate&#8221; neprijetne ob\u010dutke, vklju\u010dno z jezo, strahom, \u017ealostjo, tesnobo, osamljenostjo, zamero in sramom. \u010ceprav je hrana le za\u010dasna re\u0161itev, lahko do neke mere zapolni praznino v vas in tako zatre negativna \u010dustva.<\/li><li><strong>Dolg\u010das ali ob\u010dutek praznine<\/strong> &#8211; Dolgo\u010dasje je najpogostej\u0161i razlog za prenajedanje. Poleg tega, \u010de v sebi \u010dutite praznino, je navadno hrana ta, ki re\u0161uje obe te\u017eavi. Vsaj vi tako mislite. Vendar, ko boste pojedli, se bodo ti ob\u010dutki znova pojavili in ne boste imeli druge mo\u017enosti, kot da se zate\u010dete k hladilniku.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Navade iz otro\u0161tva<\/strong> &#8211; \u010ce so vas star\u0161i v otro\u0161tvu za vsako \u010di\u0161\u010denje sobe nagrajevali s prigrizki ali so vas sladkarije pomirile po vsaki po\u0161kodbi kolena, ste to izku\u0161njo verjetno prenesli v svoje odraslo \u017eivljenje. Zato boste tudi v vsaki napeti situaciji ali po vsaki uspe\u0161ni akciji posegli po teh nagradah.<\/li><li><span data-preserver-spaces=\"true\"><strong>Dru\u017ebeni vplivi<\/strong> &#8211; \u010custveno prenajedanje je pogosto povezano z dru\u017ebenimi vplivi. \u010ce ste v restavraciji s skupino ljudi, ki naro\u010dajo hitro hrano, boste verjetno tudi vi storili enako. Mno\u017eica ljudi nas zlahka zavede. Hkrati pa, \u010de ste v skupini ljudi, kjer se ne po\u010dutite udobno, se lahko zaradi \u017eiv\u010dnosti prenajedate.<\/span> <span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Drugi dejavniki \u010dustvenega prenajedanja vklju\u010dujejo:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>umik od dru\u017ebene podpore v \u010dasu \u010dustvenih potreb<\/li><li>nesodelovanje v aktivnostih, ki bi sicer lahko ubla\u017eile stres ali \u017ealost<\/li><li>nezmo\u017enost razlikovanja med fizi\u010dno in \u010dustveno lakoto&nbsp; &nbsp; &nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/93899011_2859671627487865_5340125704623226880_o-min.jpg\" alt=\"Pogosti vzroki \u010dustvenega prenajedanja\" width=\"843\" height=\"562\" title=\"Pogosti vzroki \u010dustvenega prenajedanja\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Custvena_lakota_proti_fizicni_lakoti\"><\/span>\u010custvena lakota proti fizi\u010dni lakoti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudje potrebujejo hrano, da pre\u017eivijo. Vendar se v razvitih dr\u017eava pogosto sre\u010dujemo s te\u017eavo, pri kateri ne moremo <strong>razlo\u010diti med fizi\u010dno in \u010dustveno lakoto.<\/strong>&nbsp;Obstaja pa nekaj nasvetov, kako ju prepoznati in se izogniti prenajedanju.<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>\u010custvena lakota:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>pojavi se nenadoma in zahteva takoj\u0161nje zadovoljstvo<\/li><li>hrepenenje po posebni hrani &#8211; ve\u010dinoma nezdravi, kot so pica, sladkarije, burgerji<\/li><li>pogosto vodi do nezadostnega vnosa osnovnih hranilnih snovi<\/li><li>po jedi niste zadovoljeni<\/li><li>v \u017eelodcu ne ob\u010dutite lakote, temve\u010d \u017eeljo<\/li><li>spro\u017ei ob\u010dutek ob\u017ealovanja, jeze, krivde in sramu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Fizi\u010dna lakota:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>pojavi se postopoma, morda ne bo zadovoljena takoj<\/li><li>odprta je za izbiro razli\u010dnih \u017eivil &#8211; izberete lahko zdravo alternativo<\/li><li>ko ste siti, fizi\u010dna lakota preneha<\/li><li>ne po\u010dutite se slabo, nasprotno, zadovolji vas in po\u010dutite se dobro<\/li><\/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=\"6937,87067\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_torej_v_napetih_situacijah_jemo_vec\"><\/span>Zakaj torej v napetih situacijah jemo ve\u010d?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vas zanima, zakaj v \u010dasu karantene ve\u010dkrat na dan pose\u017eete po picah, \u010dipsu ali \u010dokoladi? \u010ce <strong>ste pod stresom ali vas je strah<\/strong>, va\u0161e telo potrebuje <strong>ve\u010dje koli\u010dine sladkorja, ogljikovih hidratov in ma\u0161\u010dob<\/strong>, da hitro pove\u010date raven svoje energije. In ravno nezdrava hrana v sebi skriva vsa ta makrohranila, ki <strong>vas bodo pomirila v \u010dasu nevarnosti in strahu.<\/strong><\/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\">Kar se morda zdi kratkoro\u010dna <strong>zadovoljiva re\u0161itev<\/strong>, <strong>postane dolgoro\u010dna te\u017eava.<\/strong> Udobna prehrana, pri kateri ne boste obravnavali kakovosti zau\u017eitih hranil, <strong>vas lahko ujame v mo\u010dan cikel prehranjevanja,<\/strong> kar pove\u010da raven stresa, to pa vodi v <strong>nadaljnje prenajedanje<\/strong> in resnej\u0161e zdravstvene te\u017eave, kot so prekomerna telesna te\u017ea, diabetes, depresija ali kroni\u010dna tesnoba.<\/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>Med stresom mo\u017egani delujejo kot <strong>notranji aspirator<\/strong>, ki \u010drpa <strong>koktajl stresnih hormonov<\/strong> v na\u0161 krvni obtok. Glede na to jetra in mi\u0161ice nato <strong>spro\u0161\u010dajo glukozo,<\/strong> ki telo oskrbuje z energijo. Raziskave ka\u017eejo na to, da je treba glukozo <strong>napolniti takoj po sprostitvi stresnih hormonov.<\/strong>&nbsp;Ve\u010d <strong>glukoze kot bomo sprostili ob odzivu na stres,<\/strong> bolj la\u010dni bomo po tem. Kot \u017ee omenjeno, stresni hormon kortizol povzro\u010da apetit po <strong>nezdravi in sladki hrani,<\/strong> zaradi \u010desar se v na\u0161em telesu naberejo odve\u010dni sladkorji in ma\u0161\u010dobe, nato pa za\u010dnemo pridobivati te\u017eo. \u010ce torej \u017eelite med karanteno <strong>shuj\u0161ati<\/strong> ali <strong>ohraniti svojo sedanjo telesno te\u017eo,<\/strong> se morate najprej osredoto\u010diti na svoje <strong>\u010dustveno po\u010dutje.<\/strong> <span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hunger-413685_1920-min.jpg\" alt=\"Zakaj jemo ve\u010d, ko smo pod stresom?\" width=\"843\" height=\"562\" title=\"Zakaj jemo ve\u010d, ko smo pod stresom?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_izogniti_nezdravemu_prenajedanju\"><\/span>Kako se izogniti nezdravemu prenajedanju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav se zdi, da je prenajedanje <strong>v karanteni preprosto neizogibno,<\/strong> to ne dr\u017ei. Mnogi imajo med karanteno doma <strong>veliko ve\u010d \u010dasa zase<\/strong> in to je treba pravilno izkoristiti. Poskusite upo\u0161tevati <strong>nekaj nasvetov Svetovne zdravstvene organizacije<\/strong> (WHO) in videli boste, da osamljenost, stres in strah ne smejo iti z roko v roki s <strong>slabimi prehranjevalnimi navadami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Na\u010drtovanje obrokov &#8211; pravi trenutek<\/h3>\n\n\n\n<p>Na\u010drtovanje obrokov je <strong>med profesionalnimi bodybuilderji in \u0161portniki zelo priljubljeno.<\/strong>&nbsp;<strong>Namerno upravljanje vnosa makrohranil<\/strong> je namenjeno izbolj\u0161anju zdravja, pove\u010danju zmogljivosti, krepitvi mi\u0161ic ali zagotavljanju izgube telesne te\u017ee. \u010casovna strategija vnosa hrane je odvisna od tega, kako <strong>se va\u0161e telo v dolo\u010denem \u010dasovnem obdobju spopada s posameznimi hranili.<\/strong>&nbsp;Tako lahko slabo izbrana hrana uni\u010di va\u0161a prizadevanja za doseganje ciljev, kot je na primer izguba telesne te\u017ee. Nepravilne prehranjevalne navade lahko povzro\u010dita tudi <strong>neredna prehrana<\/strong> ali <strong>&#8220;stradanje&#8221;.<\/strong>&nbsp;(Opomba: Seveda <strong>ne govorimo o ob\u010dasni gladovni stavki,<\/strong> ki je ciljno usmerjena in namerno omejuje vnos kalorij.)&nbsp;\u010ce ves dan ne jeste ni\u010desar, se verjetno zve\u010der zate\u010dete k nezdravi hrani in prenajedanju. Torej re\u0161itev ni, da bi stradali, ampak da bi jedli redno, mirno in <strong>v manj\u0161ih koli\u010dinah ter v dolo\u010denih intervalih.<\/strong><\/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\">\u0160e posebej pomembno je, da <strong>sledite redni prehrani<\/strong> tudi v \u010dasu stresa, ko ste bolj nagnjeni k <strong>slabim prehranjevalnim navadam.&nbsp;<\/strong>Ko boste <strong>prehrano imeli pod nadzorom,<\/strong> se bo presnova pove\u010dala in <strong>dosegli boste redni vnos kalorij,<\/strong> kar posledi\u010dno vodi do vzdr\u017eevanja telesne te\u017ee.<\/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>Kolikokrat na dan si privo\u0161\u010dite hrano, je odvisno od vas. Ljudje, ki se redno ukvarjajo s \u0161portom, si pogosto privo\u0161\u010dijo <strong>5 do 6 polnih obrokov na dan.<\/strong>&nbsp;Za nekatere so na drugi strani dovolj \u017ee <strong>3 polnovredni obroki in 2 manj\u0161a prigrizka<\/strong> v obliki sadja, zelenjave ali zdravih dobrot. \u010ce \u017eelite izvedeti, koliko hrane morate zau\u017eiti, da pokrijete svoj dnevni vnos kalorij,<strong> vam bodo pri tem pomagale tabele kalorij ali va\u0161 osebni dnevnik prehranjevanja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Spoznajte svoje prehranjevalne navade med karanteno &#8211; dnevnik prehranjevanja<\/h3>\n\n\n\n<p>Sestavite <strong>seznam svojih prehranjevalnih navad<\/strong> in ugotovite, kaj je va\u0161a <strong>najve\u010dja te\u017eava pri prenajedanju<\/strong>.<strong>&nbsp;<\/strong>Nekaj dni na list papirja <strong>zapisujte naslednje bistvene podatke<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Kaj ste jedli<\/li><li>Kdaj ste to jedli?<\/li><li>Velikost porcije<\/li><li>Hranilne vrednosti obrokov<\/li><li>Ob\u010dutki in situacije, zaradi katerih ste posegli po hrani<\/li><li>Kak\u0161en je \u010dasovni interval med posameznimi obroki &#8211; je reden?<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S pomo\u010djo teh <strong>bistvenih to\u010dk<\/strong> ugotovite, kako je videti va\u0161a prehrana. Ko boste to videli na papirju, boste sami ugotovili, koliko <strong>nepotrebnih kalorij lahko dobite v enem dnevu.<\/strong>&nbsp;Morda boste ugotovili, da prigrizke <strong>najpogosteje jeste med ve\u010dernim gledanjem televizije<\/strong> ali med delovnim \u010dasom. Bodite pozorni na to, <strong>kako ste se po\u010dutili med jedjo,<\/strong> ali ste bili pod stresom, \u017ealostni ali sre\u010dni. Pomembno je vedeti, <strong>katera \u010dustva poganjajo va\u0161o \u010dustveno lakoto,<\/strong> nato pa razmislite, kako se lahko <strong>s temi \u010dustvi spopadete na druga\u010den na\u010din.<\/strong> <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=\"is-style-default wp-block-heading\">Ustvarite nakupovalni seznam &#8211; kupite samo tisto, kar potrebujete<\/h3>\n\n\n\n<p>Ste \u017ee kdaj naleteli na situacijo, ko ste pri\u0161li v trgovino in <strong>kupili vsako nezdravo stvar, ki ste jo videli?<\/strong>&nbsp;Tak\u0161no <strong>nakupovalno vedenje<\/strong> imamo obi\u010dajno v \u010dasu, ko trgovino obi\u0161\u010demo la\u010dni ali brez <strong>pripravljenega nakupovalnega seznama.<\/strong>&nbsp;Med karanteno se zate\u010demo k nakupu <strong>manj zdrave hrane,<\/strong> na primer sladkarij, \u010dipsa ali polizdelkov, tudi zato, da poskrbimo za dodatno zabavo ob gledanju ve\u010dernega filma ali pa <strong>preprosto pre\u017eenemo dolg\u010das.<\/strong>&nbsp;Da se izognete tak\u0161nemu vedenju, si vnaprej pripravite nakupovalni seznam, ki je sestavljen samo iz <strong>potrebnih in prehransko uravnote\u017eenih \u017eivil.<\/strong>&nbsp;Poglejte si, katera \u017eivila \u017ee imate doma, da jih ne boste ponovno kupili in se tako <strong>izognite nepotrebnim odpadkom.<\/strong>&nbsp;Lahko pa poskusite kupiti hrano <strong>s kraj\u0161im rokom trajanja<\/strong>, da se izognete <strong>no\u010dnim obiskom hladilnika.<\/strong> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/girl-4181395_1920-min.jpg\" alt=\"Spoznajte svoje prehranjevalne navade\" width=\"843\" height=\"562\" title=\"Spoznajte svoje prehranjevalne navade\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Izkoristite dostavo hrane<\/h3>\n\n\n\n<p>\u0160e en na\u010din, kako se izogniti <strong>pretiranim in nepotrebnim zalogam povsem nepotrebne hrane.<\/strong>&nbsp;\u010ce se zate\u010dete k <strong>spletnemu<\/strong> <strong>nakupovanju in dostavi hrane,<\/strong> lahko <strong>strate\u0161ko vnaprej izberete hrano<\/strong>, ki jo resni\u010dno potrebujete. Tako se boste izognili tudi marketin\u0161kim taktikam, na katere v nakupovalnih centrih naletite na vsakem koraku. Tik ob vhodu vas obi\u010dajno \u010daka <strong>blago s popustom<\/strong>, ki se mu preprosto ne morete upreti. Ko nakupujete preko spleta, se lahko temu trendu izognete z enim klikom in <strong>se osredoto\u010dite na kategorije<\/strong>, ki jih resni\u010dno potrebujete. Gre za isto na\u010delo, kot \u010de bi v trgovino <strong>vstopili z vnaprej pripravljenim nakupovalnim seznamom,<\/strong> vendar z eno izjemo. V e-trgovini vas na primer ne more pozdraviti <strong>vonj po sve\u017eih sladkih dobrotah<\/strong>, ki so ravno pri\u0161le iz pe\u010dice, kar bi vas najverjetneje spodbudilo k temu, da v trgovini opravite dodaten nakup. Poleg tega je v \u010dasu korone in drugih karantenskih situacij <strong>spletno nakupovanje veliko varnej\u0161a alternativa.<\/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<h3 class=\"is-style-default wp-block-heading\">Dajte prednost sve\u017ei hrani<\/h3>\n\n\n\n<p>Sve\u017ea hrana v sebi skriva <strong>popoln prehranski profil.<\/strong> Ima dovolj snovi, <strong>ki jih na\u0161e telo potrebuje za pravilno delovanje.<\/strong>&nbsp;Naj bo to sve\u017ea zelenjava, sadje ali \u017eivalski proizvodi, v primerjavi s trajnimi \u017eivili jim <strong>primanjkuje konzervansov<\/strong> in imajo zato najve\u010d hranilnih snovi, vitaminov in mineralov.&nbsp;<strong>Zamrznjeno ali suho sadje in zelenjava<\/strong> imata enak u\u010dinek, \u010deprav se pri njihovi predelavi izgubi odve\u010dna voda, <strong>pomembne snovi pa se vsekakor ohranijo.<\/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=\"is-style-default wp-block-heading\">Pripravite si doma\u010de jedi<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">V normalnih okoli\u0161\u010dinah, ko greste v slu\u017ebo, odpeljete otroke v \u0161olo ali z njimi pre\u017eivite \u010das ob\u0161olskih dejavnosti, <strong>imate veliko manj \u010dasa za pripravo doma\u010dih obrokov.<\/strong>&nbsp;Vendar pa ima v obdobju karantene ve\u010dina ljudi nenadoma veliko ve\u010d \u010dasa. Ta \u010das lahko izkoristite na primer za <strong>pripravo okusnih doma\u010dih jedi<\/strong> in tako pozabite na restavracijsko hrano ali polizdelke. Na internetu lahko najdete&nbsp;<strong>veliko okusnih <\/strong><a title=\"Fitnes recepti\" href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>fitnes receptov<\/strong><\/a>,&nbsp;ki jih lahko pripravite. Uporabite tudi svojo domi\u0161ljijo in&nbsp;<strong>eksperimentirajte na primer z novimi <\/strong><a title=\"Sestavine za kuhanje\" href=\"https:\/\/gymbeam.si\/sestavine-za-kuhanje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>sestavinami<\/strong><\/a> <strong>za kuhanje.&nbsp;<\/strong>Jed, ki jo pripravite sami, bo zagotovo imela bolj\u0161i okus, prav tako pa boste poskrbeli, da <strong>porcija pred vami ustreza vsem kriterijem zdrave prehrane<\/strong><\/span><strong><span data-preserver-spaces=\"true\">.<\/span><\/strong> <span style=\"color: #ff6600;\">[7]&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=\"Bodite pozorni na velikost porcije\" title=\"Bodite pozorni na velikost porcije\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">Bodite pozorni na velikost porcije<\/h3>\n\n\n\n<p><strong>Zdrava in prehransko uravnote\u017eena prehrana<\/strong> je osnova za vzdr\u017eevanje telesne te\u017ee ali celo huj\u0161anje, vendar ne smemo pretiravati. Tako kot pri vseh drugih obrokih <strong>morate biti pozorni na velikost porcije,<\/strong> ki je pred vami. <strong>Prevelike porcije naj bi prispevale k prenajedanju<\/strong> in ne\u017eelenemu pove\u010danju telesne te\u017ee. Nadzor porcij lahko zelo pomaga pri <strong>prepre\u010devanju karantenskega prenajedanja.<\/strong>&nbsp;Kako?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>uporabite manj\u0161i kro\u017enik<\/li><li>ne zme\u010dite vsega na en kup, na kro\u017eniku naredite kup\u010dke posamezne hrane<\/li><li>svojo dlan uporabite kot merilno skodelico za posamezna \u017eivila<\/li><li>\u010de naro\u010dite hrano, prosite za polovi\u010dno porcijo<\/li><li>pred jedjo popijte kozarec vode &#8211; napolnil vam bo \u017eelodec in pojedli boste manj<\/li><li>jejte po\u010dasi &#8211; tako se lahko zgodi, da bo na kro\u017eniku ostalo ve\u010d hrane, saj boste \u017ee siti<\/li><li>\u0161tejte kalorije s pomo\u010djo tabel in diagramov &#8211; tako boste vedeli, koliko hrane lahko zau\u017eijete<span style=\"color: #ff6600;\">&nbsp;[7] [8]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Omejite vnos sladkorja in ogljikovih hidratov<\/h3>\n\n\n\n<p>Sladkor in prevelika koli\u010dina ogljikovih hidratov v prehrani sta najpogostej\u0161a razloga za <strong>pove\u010danje telesne te\u017ee in debelost.&nbsp;<\/strong>Vsak <strong>gram ogljikovih hidratov vsebuje do 4 kalorije,<\/strong> medtem ko ima veliko \u017eivil, kot so kruh, pecivo, ri\u017e, ve\u010d deset gramov ogljikovih hidratov, ki lahko dodajo <strong>ve\u010d sto kalorij.&nbsp;<\/strong>U\u017eivanje <strong>preve\u010d ogljikovih hidratov<\/strong> lahko <strong>negativno vpliva tudi na va\u0161 krvni sladkor.&nbsp;<\/strong>Ta obi\u010dajno slu\u017ei kot vir energije za va\u0161e telo. Vendar lahko zau\u017eitje preve\u010d rafiniranih ogljikovih hidratov ali sladkorjev povzro\u010di, da se vam bo krvni sladkor mo\u010dno dvignil. Telo to pove\u010danje prepre\u010di s tvorbo protiteles in tako v obtok <strong>sprosti hormone<\/strong>, ki so zaslu\u017eni za zmanj\u0161anje krvnega sladkorja. Vendar pa ta proces <strong>povzro\u010da ob\u010dutek utrujenosti in lakote,<\/strong> kar vodi do prenajedanja.<\/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\">WHO zato priporo\u010da, da va\u0161 <strong>dnevni vnos sladkorja predstavlja le 5% prostega sladkorja,<\/strong> kar je pribli\u017eno 6 \u010dajnih \u017eli\u010dk rafiniranega sladkorja. Vsebuje veliko koli\u010dino kalorij, nobenih drugih hranilnih snovi, zato nima nobene koristi za \u010dlove\u0161ko telo. Drugi zau\u017eiti sladkorji naj bi prihajali iz <strong>sve\u017ee hrane, na primer sadja ali zelenjave.<\/strong> <span style=\"color: #ff6600;\">[7] [9]&nbsp;<\/span><\/span>Umetne sirupe ali sladkano vodo bi morali nadomestiti s <strong>100% sve\u017eimi sokovi,<\/strong> sladki okus pa lahko zamenjate za <strong>doma\u010de sladice, narejene iz zdravih sestavin<\/strong>, kot so <a title=\"Beljakovine\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beljakovine<\/a>. Rafiniran sladkor poskusite zamenjati z naravnimi sladili, kot so med,<a title=\"BIO Agavin sirup - GymBeam\" href=\"https:\/\/gymbeam.si\/agave-syrup-350ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> agavin sirup<\/a>, <a title=\"Eritritol - GymBeam\" href=\"https:\/\/gymbeam.si\/eritritol-1000g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">eritritol<\/a> ali <a title=\"Ksilitol - GymBeam\" href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ksilitol<\/a>. \u010ce \u017eelite izvedeti ve\u010d o nadomestkih sladkorja, preberite na\u0161 \u010dlanek <a title=\"Nadomestki sladkorja - katero sladilo je primerno za vas?\" href=\"https:\/\/gymbeam.si\/blog\/nadomestki-sladkorja-katero-sladilo-je-primerno-za-vas\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Nadomestki sladkorja &#8211; katero sladilo je primerno za vas?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Omejite vnos ma\u0161\u010dob<\/h3>\n\n\n\n<p>Prekomerno u\u017eivanje ma\u0161\u010dobe je povezano z <strong>razvojem \u0161tevilnih neprijetnih bolezni,<\/strong> kot so diabetes, debelost in te\u017eave s kardiovaskularnim sistemom. Vendar se moramo najprej nau\u010diti, katera ma\u0161\u010doba je za nas <strong>resni\u010dno nevarna<\/strong>. Poznamo dve vrsti ma\u0161\u010dob:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Nasi\u010dene ma\u0161\u010dobne kisline<\/strong> &#8211; &#8220;nezdrave&#8221; ma\u0161\u010dobe &#8211; pove\u010dujejo raven LDL &#8220;slabega&#8221; holesterola<\/li><li><strong>Nenasi\u010dene ma\u0161\u010dobne kisline<\/strong> &#8211; &#8220;zdrave&#8221; ma\u0161\u010dobe &#8211; zni\u017eujejo raven holesterola<\/li><\/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\">Ve\u010d \u0161tudij je potrdilo, da lahko <strong>u\u017eivanje hrane z veliko ma\u0161\u010dob spodbudi prenajedanje<\/strong><\/span><strong><span data-preserver-spaces=\"true\">.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\"><span style=\"color: #ff6600;\">[15]<\/span> To je posledica <strong>spro\u0161\u010danja hormona dopamina<\/strong> v na\u0161em telesu med u\u017eivanjem mastne hrane, ki pomaga nadzorovati mo\u017eganski sistem nagrajevanja in centre za u\u017eitek. In ravno zaradi tega hormona \u0161e naprej jemo in se <strong>prenajedamo<\/strong><\/span><strong><span data-preserver-spaces=\"true\">.<\/span><\/strong>&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>WHO zato priporo\u010da, da se skupni vnos ma\u0161\u010dob omeji na <strong>manj kot 30% celotnega vnosa energije,<\/strong> od tega naj bi najve\u010d 10% prihajalo iz nasi\u010denih ma\u0161\u010dob. Za dosego tega cilja bi se zato morali zate\u010di k <strong>pripravi jedi, ki vsebujejo ni\u010d ali minimalno koli\u010dino ma\u0161\u010dob.<\/strong>&nbsp;Zato ocvrto hrano zamenjajte za jedi z \u017eara, enolon\u010dnico ali kuhano hrano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po potrebi za kuhanje uporabite le majhne koli\u010dine nenasi\u010denih olj, na primer <strong>repi\u010dno, olj\u010dno ali son\u010dni\u010dno olje.<\/strong>&nbsp;Poskusite raje s hrano, ki vsebuje zdrave vire nenasi\u010denih ma\u0161\u010dob, kot so <a title=\"Ribe\" href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ribe<\/a> in <a title=\"Ore\u0161\u010dki in semena\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ore\u0161\u010dki<\/a>. Zmanj\u0161ajte vnos hrane, kot so rde\u010de in mastno meso, maslo in mle\u010dni izdelki z veliko nezdrave ma\u0161\u010dobe, <strong>palmovega olja in mazil.<\/strong><\/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\">\u010ce \u017eelite izvedeti, katera hrana je prava za vas, preberite njene <strong>hranilne vrednosti in sestavo.&nbsp;<\/strong>\u010ce dolo\u010dena hrana ne vsebuje podatkov o sestavi, se izogibajte tisti, ki zagotovo vsebujejo <strong>tranma\u0161\u010dobne kisline,<\/strong> na primer ocvrto hrano &#8211; pecivo ali pica. Te kisline lahko zvi\u0161ajo raven LDL holesterola, znanega tudi kot &#8220;slab&#8221; holesterol, prav tako pa lahko <strong>zavirajo raven<\/strong> <strong>lipoproteinov<\/strong> visoke gostote (HDL) ali &#8220;dobrega&#8221; holesterola.<\/span> <span style=\"color: #ff6600;\">[7] [10]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/78846135_2569047706550260_8413134419333742592_o-min.jpg\" alt=\"Omejite vnos ma\u0161\u010dob\" width=\"843\" height=\"562\" title=\"Omejite vnos ma\u0161\u010dob\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Ostanite hidrirani<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Ustrezna hidracija je bistvena za <strong>ohranjanje optimalnega zdravja<\/strong> in pravilnega delovanja organov. Vodo imenujemo tudi &#8220;bistvo \u017eivljenja&#8221;, saj brez nje \u010dlovek<strong> lahko pre\u017eivi le nekaj dni.<\/strong> Morda ste \u017ee naleteli na izjavo: &#8220;lakota je prikrita \u017eeja&#8221;, do neke mere pa je tudi res. Z vzdr\u017eevanjem <strong>ustrezne hidracije se lahko izognete prenajedanju.<\/strong>&nbsp;\u010ce v telo vnesete optimalni odmerek vode, bo \u017eelodec <strong>\u010dutil manj\u0161i pritisk<\/strong><\/span><strong><span data-preserver-spaces=\"true\">.<\/span><\/strong> <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\">Ne pozabite pa, da je najbolj\u0161i na\u010din, da v telo vnesete potreben odmerek teko\u010dine, ta, da <strong>pijete \u010disto vodo.<\/strong> \u010ce vodo pijete neposredno iz pipe in jo imate raje od ustekleni\u010dene, boste s tem <strong>pomagali tudi okolju.<\/strong> Vendar <strong>\u017eeje ne bi smeli pote\u0161iti s sladkimi pija\u010dami. <\/strong>Poleg \u010diste vode, ki <strong>ne vsebuje kalorij, sta odli\u010den vir teko\u010dine tudi sve\u017ee sadje in zelenjava<\/strong>. \u010ce vam \u010dista voda ni v\u0161e\u010d, ji poskusite dodati <strong>limonin sok, zamrznjeno sadje ali meto. <\/strong>Izogibajte se tudi pitju <strong>mo\u010dnih <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">kofeinskih<\/a> kav ali \u010dajev,<\/strong> ki lahko povzro\u010dijo dehidracijo. <span style=\"color: #ff6600;\">[7] [11]<\/span> <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/93950656_2848216495300045_514560803165175808_o-min.jpg\" alt=\"Poskrbite za hidracijo\" width=\"843\" height=\"562\" title=\"Poskrbite za hidracijo\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Izogibajte se alkoholu ali pa vsaj zmanj\u0161ajte njegovo u\u017eivanje<\/h3>\n\n\n\n<p>Alkohol ni le narkotik, ampak je tudi <strong>poln praznih kalorij in sladkorjev.&nbsp;<\/strong>To pomeni, da alkohol povzro\u010da <strong>prekomerno pove\u010danje telesne te\u017ee<\/strong>. \u0160e ve\u010d, oslabi imunski sistem. Tako u\u017eivanje alkohola, \u0161e posebej redno u\u017eivanje, oslabi sposobnost telesa, da se spopade z nalezljivimi boleznimi, vklju\u010dno s <strong>COVID-19<\/strong><strong>.<\/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><span data-preserver-spaces=\"true\">Ker je alkohol <strong>psihoaktivna snov,<\/strong> lahko s<strong>premeni tudi va\u0161e du\u0161evno stanje<\/strong> in razpolo\u017eenje. Po zau\u017eitju se boste v karanteni lahko <strong>po\u010dutili razdra\u017eeno in \u017ealostno<\/strong>, kar pove\u010da tveganje za <strong>depresijo, tesnobo, strah, paniko in stres.<\/strong>&nbsp;Kot \u017ee omenjeno, ravno ti pogoji povzro\u010dajo <strong>prekomerno prenajedanje in slabo presojo pri izbiri hrane.<\/strong> <span style=\"color: #ff6600;\">[7] [11]&nbsp;<\/span><\/span>Ve\u010d o u\u010dinkih alkohola pa si lahko preberete v na\u0161em \u010dlanku <a title=\"Kako alkohol vpliva na huj\u0161anje, regeneracijo in rast mi\u0161ic?\" href=\"https:\/\/gymbeam.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kako alkohol vpliva na huj\u0161anje, regeneracijo in rast mi\u0161ic?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Karantena in prisilna doma\u010da izolacija<\/strong> zagotovo ni postlana z ro\u017eicami. Vendar je na koncu vsakega tunela lu\u010d, <strong>zato bi moralo biti va\u0161e bivanje doma \u010dim bolj prijetno.<\/strong> Svoj prosti \u010das izkoristite za izkoristite za <strong>samouresni\u010ditev, ukvarjajte se s hobiji<\/strong>, ki vas \u017ee dolgo privla\u010dijo, vendar ste jih zaradi pomanjkanja \u010dasa dali na stran. Poskusite izbolj\u0161ati svoje kuharske spretnosti in raz\u0161iriti svoj portfelj z <strong>novimi zdravimi recepti.<\/strong>&nbsp;Verjamemo, da ste izvedeli vse potrebne informacije o tem, <strong>zakaj v \u010dasu karantene jemo ve\u010d in kako se izogniti prenajedanju.<\/strong>&nbsp;\u010ce vam je bil \u010dlanek v\u0161e\u010d, ga podprite z <strong>deljenjem.<\/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>Zakaj v karanteni jemo ve\u010d in kako se izogniti prenajedanju? Ugotovite, kako zdravo jesti v doma\u010di izolaciji in na kaj morate biti pozorni.<\/p>\n","protected":false},"author":25,"featured_media":80046,"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":[122],"tags":[6483,6687,7359,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-230391","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-dieeta","9":"tag-kalorije-sl","10":"tag-prehrana-sl","11":"tag-zdrav-zivljenjski-slog","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zakaj v karanteni jemo ve\u010d? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zakaj v karanteni jemo ve\u010d in kako se izogniti prenajedanju? 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