{"id":232867,"date":"2021-04-03T15:25:00","date_gmt":"2021-04-03T13:25:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=232867"},"modified":"2022-03-23T12:12:53","modified_gmt":"2022-03-23T11:12:53","slug":"10-nasvetov-za-zdravo-povecanje-telesne-teze","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/","title":{"rendered":"10 nasvetov za zdravo pove\u010danje telesne te\u017ee"},"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\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/#Zakaj_se_nekateri_redijo_ze_zaradi_samega_zraka_ki_ga_dihajo_drugi_pa_se_ne_morejo_zrediti_ne_glede_na_to_kako_mocno_se_trudijo\" title=\"Zakaj se nekateri redijo \u017ee zaradi samega zraka, ki ga dihajo, drugi pa se ne morejo zrediti, ne glede na to, kako mo\u010dno se trudijo\">Zakaj se nekateri redijo \u017ee zaradi samega zraka, ki ga dihajo, drugi pa se ne morejo zrediti, ne glede na to, kako mo\u010dno se trudijo<\/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\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/#1_Pojejte_toliko_energije_kolikor_jo_telo_zares_potrebuje_za_zdravo_pridobivanje_telesne_teze\" title=\"1. Pojejte toliko energije, kolikor jo telo zares potrebuje za zdravo pridobivanje telesne te\u017ee\">1. Pojejte toliko energije, kolikor jo telo zares potrebuje za zdravo pridobivanje telesne te\u017ee<\/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\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/#2_Sestavite_jedilnik_z_zdravo_prehrano_za_povecanje_telesne_teze\" title=\"2. Sestavite jedilnik z zdravo prehrano za pove\u010danje telesne te\u017ee\">2. Sestavite jedilnik z zdravo prehrano za pove\u010danje telesne te\u017ee<\/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\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/#3_Privoscite_si_vecje_porcije_in_uporabljajte_vecje_kroznike\" title=\"3. Privo\u0161\u010dite si ve\u010dje porcije in uporabljajte ve\u010dje kro\u017enike\">3. Privo\u0161\u010dite si ve\u010dje porcije in uporabljajte ve\u010dje kro\u017enike<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/#4_Poskrbite_da_zauzijete_dovolj_beljakovin\" title=\"4. Poskrbite, da zau\u017eijete dovolj beljakovin\">4. Poskrbite, da zau\u017eijete dovolj beljakovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/#5_Jejte_tako_pogosto_kot_zelite_in_ustvarite_svoj_osebni_sistem_s_hrano\" title=\"5. Jejte tako pogosto, kot \u017eelite, in ustvarite svoj osebni sistem s hrano\">5. Jejte tako pogosto, kot \u017eelite, in ustvarite svoj osebni sistem s hrano<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/#6_Ukvarjajte_se_s_sportom_in_se_osredotocite_na_prehrano_pred_in_po_treningu\" title=\"6. Ukvarjajte se s \u0161portom in se osredoto\u010dite na prehrano pred in po treningu\">6. Ukvarjajte se s \u0161portom in se osredoto\u010dite na prehrano pred in po treningu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/#7_Vedno_imejte_prigrizek_pri_roki\" title=\"7. Vedno imejte prigrizek pri roki\">7. Vedno imejte prigrizek pri roki<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/#8_Pripravite_si_hranljive_in_energijsko_ucinkovitejse_obroke\" title=\"8. Pripravite si hranljive in energijsko u\u010dinkovitej\u0161e obroke\">8. Pripravite si hranljive in energijsko u\u010dinkovitej\u0161e obroke<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/#9_Jejte_hitreje\" title=\"9. Jejte hitreje\">9. Jejte hitreje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/#10_Uporabite_moc_prehranskih_dopolnil_in_tekoce_prehrane\" title=\"10. Uporabite mo\u010d prehranskih dopolnil in teko\u010de prehrane\">10. Uporabite mo\u010d prehranskih dopolnil in teko\u010de prehrane<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste ena tistih oseb, ki lahko jedo od jutra do ve\u010dera in se \u0161e vedno ne zredijo, ne glede na to, kako zelo se trudijo? No, ste na pravem mestu, saj vam bomo <strong>pokazali nekaj na\u010dinov, kako se zrediti na zdrav na\u010din<\/strong>. \u010ceprav ima ve\u010dina ljudi ravno nasprotno te\u017eavo in verjame, da se morda redijo \u017ee od samega zraka, ki ga dihajo, med nami obstajajo tudi tisti, ki se prito\u017eujejo nad hitro presnovo in izgorevanjem energije z izjemno hitrostjo jedrske reakcije. Tu pa se \u017ee pojavi vpra\u0161anje, ali obstajajo na\u010dini, ki jim lahko pomagajo pri pridobivanju telesne te\u017ee?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda morate razumeti osnovne vzorce energijskega ravnovesja in <strong>za\u010deti jesti ve\u010d energije<\/strong>. A to \u0161e ne pomeni, da morate napasti hitro hrano, da se boste vsak dan soo\u010dili z 10.000 kcal izzivom v povezavi s svojimi najljub\u0161imi fitnes vzorci in da boste doma kopi\u010dili kupe banjic va\u0161ega najljub\u0161ega sladoleda ali \u0161katel s picami. To lahko storite na bolj zdrav in u\u010dinkovit na\u010din, najpomembneje pa je, da <strong>pri tem ne boste izkusili nepotrebnega pove\u010danja zalog ma\u0161\u010dobe<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav je <strong>v sodobnem razvitem svetu ve\u010d ljudi s prekomerno telesno te\u017eo ali debelostjo<\/strong>, ostaja problem tudi <strong>prenizka telesna te\u017ea<\/strong> zaradi pomanjkanja vnosa energije. To je lahko povezano z neustreznim vnosom mikrohranil in \u0161tevilnimi zdravstvenimi te\u017eavami, vklju\u010dno z <strong>oslabljenim imunskim sistemom, okvarjeno reproduktivno funkcijo, izpadanjem las<\/strong>, suho ko\u017eo ali zmanj\u0161ano gostoto kosti in pove\u010danim lomljenjem kosti. <span style=\"color: #ff6600\">[1-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te te\u017eave so v veliko ve\u010dji meri <strong>vidne pri \u017eenskah<\/strong>, ki posku\u0161ajo dose\u010di popolno postavo v skladu z <strong>drasti\u010dno omejenim vnosom energije in pretirano vadbo<\/strong>. Posledi\u010dno to ne vodi le to izgube menstruacije in plodnosti, temve\u010d tudi do \u0161tevilnih drugih zdravstvenih te\u017eav. Mo\u0161ki imajo lahko skoraj enake te\u017eave, razen menstruacije, seveda. Poleg tega kombinacija prekomerne \u0161portne obremenitve in nezadostnega vnosa energije vodi do <strong>motenj v hormonskem ravnovesju in <a href=\"http:\/\/mi-nizke-ravni-testosterona-in-kako-se-s-tem-spopadati\/\" class=\"ek-link\">zmanj\u0161anju ravni testosterona<\/a> v telesu<\/strong>. <span style=\"color: #ff6600\">[8\u201310]<\/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\">Kako izbolj\u0161ati situacijo?<\/h3>\n\n\n\n<p><strong>Pove\u010dajte vnos energije<\/strong> in z zdravo prehrano prejmite toliko kalorij in mikrohranil, kot jih telo dejansko potrebuje, in dajte mu <strong>\u010das za okrevanje<\/strong>. Vendar pa so to nekoliko resnej\u0161e posledice preganjanja popolne postave, ki pa \u017eal niso nobena izjema.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1124x749.jpg\" alt=\"Kako se zrediti na zdrav na\u010din\" class=\"wp-image-227997\" width=\"843\" height=\"562\" title=\"Kako se zrediti na zdrav na\u010din\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_se_nekateri_redijo_ze_zaradi_samega_zraka_ki_ga_dihajo_drugi_pa_se_ne_morejo_zrediti_ne_glede_na_to_kako_mocno_se_trudijo\"><\/span>Zakaj se nekateri redijo \u017ee zaradi samega zraka, ki ga dihajo, drugi pa se ne morejo zrediti, ne glede na to, kako mo\u010dno se trudijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Odgovore lahko poi\u0161\u010demo v razlikah porabe energije<\/strong> med dvema osebama. David in Marko sta enojaj\u010dna dvoj\u010dka. Oba sta stara 30 let, visoka 183 cm in imata 75 kilogramov.<\/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>David<\/strong> opravlja sede\u010de delo in v prostem \u010dasu trikrat na teden te\u010de.<\/li><li><strong>Marko<\/strong> dela v gozdu in ima zelo zahtevno fizi\u010dno delo. Po slu\u017ebi se vsak dan ukvarja s \u0161portom, telovadnico pa zamenja s tekom in kolesarjenjem.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko se brata sre\u010data, <strong>David poto\u017ei Marku, da mora paziti, da se ne bo preve\u010d zredil. Marko pa pravi, da bi se rad zredil,<\/strong> a preprosto ne more pojesti ve\u010d, kot poje. En drugemu se prito\u017eujeta in se strinjata, da bi si lahko privo\u0161\u010dila <strong>izmenjave presnove<\/strong>. Pa bi to res pomagalo?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>No, ne bi pomagalo<\/strong>, ker ne gre za super hitro ali <a href=\"https:\/\/gymbeam.si\/blog\/bi-se-lahko-vas-metabolizem-upocasnil-ali-bil-poskodovan-5-nasvetov-za-pospesitev-presnove\/\" target=\"_blank\" aria-label=\"upo\u010dasnjeno presnovo, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">upo\u010dasnjeno presnovo,<\/a> ampak za <strong>energijske zahteve njunih razli\u010dnih \u017eivljenj<\/strong>. Marko lahko poje do 2000-3000 ve\u010d kcal na dan kot David in bo ohranil svojo telesno te\u017eo. \u010ce \u017eelite prebrati ve\u010d o porabi energije, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/\" target=\"_blank\" aria-label=\"Kaj je najpomembnej\u0161i dejavnik pri huj\u0161anju? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj je najpomembnej\u0161i dejavnik pri huj\u0161anju?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poglejmo si, kako se zrediti na zdrav na\u010din in se nekoliko pribli\u017eati odgovoru na vpra\u0161anje: <strong>Kaj pravzaprav pomeni jesti ve\u010d?<\/strong> Saj no\u010dete na sebi imeti preve\u010d ma\u0161\u010dobe, kajne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1124x749.jpg\" alt=\"Zakaj se nekateri zredijo \u017ee samo zaradi zraka, ki ga dihajo, drugi pa se ne morejo zrediti, tudi \u010de je to vse, kar si \u017eelijo\" class=\"wp-image-227983\" width=\"843\" height=\"562\" title=\"Zakaj se nekateri zredijo \u017ee samo zaradi zraka, ki ga dihajo, drugi pa se ne morejo zrediti, tudi \u010de je to vse, kar si \u017eelijo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Pojejte_toliko_energije_kolikor_jo_telo_zares_potrebuje_za_zdravo_pridobivanje_telesne_teze\"><\/span>1. Pojejte toliko energije, kolikor jo telo zares potrebuje za zdravo pridobivanje telesne te\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dolo\u010danje pravilnega vnosa energije<\/strong> se za\u010dne z dobro sestavljenim jedilnikom. \u010ce se \u017eelite zrediti, morate z dobro prehrano pojesti malo ve\u010d energije, kot jo potrebujete.<\/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>Za po\u010dasnej\u0161e pridobivanje telesne te\u017ee<\/strong> dodajte pribli\u017eno <strong>10%<\/strong> ve\u010d energije poleg tiste, ki jo potrebujete za vzdr\u017eevanje stabilne telesne te\u017ee. Kar zadeva kalorije, to za ve\u010dino ljudi predstavlja <strong>pribli\u017eno 200 do 300 dodatnih kalorij na dan<\/strong>.<\/li><li><strong>\u010ce \u017eelite telesno te\u017eo pridobiti nekoliko hitreje<\/strong>, dodajte pribli\u017eno <strong>10-20%<\/strong> ve\u010d energije poleg tiste, ki jo potrebujete za vzdr\u017eevanje stabilne telesne te\u017ee. Kar zadeva kalorije, to za ve\u010dino ljudi predstavlja <strong>pribli\u017eno 200 do 700 dodatnih kalorij na dan<\/strong>. V primeru ve\u010djega vnosa kalorij morate pri\u010dakovati tudi, da boste pridobili ve\u010d ma\u0161\u010dobe.<\/li><li><strong>Za pridobivanje telesne te\u017ee s \u010dim manj ma\u0161\u010dobnega tkiva<\/strong> lahko <strong>vsak dan<\/strong> pove\u010date vnos za pribli\u017eno <strong>dodatnih 250 kcal<\/strong>. <span style=\"color: #ff6600\">[11-12]<\/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>\u010ce ste bili v preteklosti na ve\u010d dietah<\/strong>, je mo\u017eno, da si telo \u0161e ni opomoglo in imate lahko &#8220;po\u010dasno presnovo&#8221; v obliki <strong>prilagodljive termogeneze<\/strong>. Kaj se skriva za tem izrazom?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prilagodljiva termogeneza je odgovorna za <strong>ve\u010dje zmanj\u0161anje porabe energije, kot bi lahko pri\u010dakovali in izra\u010dunali na podlagi izgube telesne te\u017ee<\/strong>. Tak\u0161no odstopanje je lahko <strong>10-15%<\/strong> od izra\u010dunane predpostavke ali pribli\u017eno <strong>50-500 kcal<\/strong>. Zato bi se morali v tem primeru <strong>glede pove\u010danja vnosa kalorij orientirati po va\u0161em trenutnem vnosu<\/strong> in ne po vrednosti, ki ste jo dobili s pomo\u010djo kalkulatorja makrohranil. <span style=\"color: #ff6600\">[13\u201316]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okvirni vnos energije, ki bi se mu morali pribli\u017eati za pridobivanje telesne te\u017ee, lahko izra\u010dunate z na\u0161im spletnim kalkulatorjem makrohranil, ki upo\u0161teva tudi va\u0161 vadbeni re\u017eim. \u010ce \u017eelite prebrati ve\u010d o pravilnem vnosu energije, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\"Kako izra\u010dunati vnos kalorij in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati vnos kalorij in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n            if (data.myGoal == 'loseWeight') {\n                goalIndex = 0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && !data.teamSport && data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2.2) {\n                        proteinIndex = 2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            data.Sacharidy = carbohydrates + ' gramov ';\n\n            $('[data-js=\"micronutrientsKCal\"]').html(Math.round(kCal));\n            $('[data-js=\"micronutrientsCarbohydrates\"]').html(Math.round(carbohydrates));\n            $('[data-js=\"micronutrientsProteins\"]').html(Math.round(proteins));\n            $('[data-js=\"micronutrientsLipids\"]').html(Math.round(lipids));\n\n            $('[data-js=\"micronutrientsInfo\"]').hide();\n            $('[data-js=\"micronutrientsResult\"]').show();\n\n            $(\".here\").html(JSON.stringify(data, undefined, 2));\n\n        }\n\n        function actualize() {\n\n            if (data.gender == 'female') {\n                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } else {\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", false);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", false);\n                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class=\"ez-toc-section\" id=\"2_Sestavite_jedilnik_z_zdravo_prehrano_za_povecanje_telesne_teze\"><\/span>2. Sestavite jedilnik z zdravo prehrano za pove\u010danje telesne te\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Osnove racionalne zdrave prehrane vedno veljajo<\/strong>, pri pridobivanju telesne te\u017ee pa \u0161e toliko bolj. <strong>\u010clove\u0161ko telo ni motor z notranjim izgorevanjem<\/strong>, zato na hrano ne moremo gledati samo kot na vir energije. S prehrano moramo absorbirati zadostne koli\u010dine vseh vitaminov, mineralov, elementov v sledovih in drugih bioaktivnih snovi, kot so antioksidanti. To je edini na\u010din, da telesu damo vse, kar potrebuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zdrav jedilnik<\/strong> vam bo pomagal do zdravih prehranjevalnih navad. \u010ce morate pove\u010dati koli\u010dino energije v svoji prehrani, bo morda preprosto dovolj, da <strong>zmanj\u0161ate koli\u010dino zelenjave na ra\u010dun ogljikovih hidratov ali zdravih ma\u0161\u010dob<\/strong>, odvisno od va\u0161ih ciljev. Prav tako vam lahko pomaga, \u010de se <strong>najprej osredoto\u010dite na u\u017eivanje beljakovin, ogljikovih hidratov<\/strong> in \u0161ele na koncu pose\u017eete po sadju ali zelenjavi. Ampak ne pozabite, da morate vseeno zau\u017eiti vsaj 400 gramov zelenjave in 200 gramov sadja na dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In \u010de <strong>ste pravi gurmani<\/strong>, lahko dodate di\u0161e\u010de za\u010dimbe, sve\u017ea zeli\u0161\u010da in se dobesedno slinite, zato je verjetno, da boste <strong>pojedli ve\u010d,<\/strong> kar bo posledi\u010dno pove\u010dalo vnos energije, ki bo privedel do pove\u010danja telesne te\u017ee. In ne pozabite na <strong>ma\u0161\u010dobo, ki je nosilec okusa<\/strong>, zaradi \u010desar so mastne omake iz sira ali smetane ali kremaste juhe tako dobre. Torej, poskrbite, da si pripravite obrok, izkoristite vse svoje najljub\u0161e arome in okuse ter za\u010dnite uporabljati svoj vonj in vid v svoj prid. <span style=\"color: #ff6600\">[17]<\/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\"><li><strong>Viri beljakovin:<\/strong> meso, ribe, morski sade\u017ei, mleko, mle\u010dni izdelki in sir, jajca, stro\u010dnice (grah, fi\u017eol, vse vrste le\u010de, \u010di\u010derika, edamame), psevdo\u017eita (ajda, amarant, kvinoja), tofu, tempeh, ore\u0161\u010dki, semena, rastlinski nadomestki mesa, kvas, <a aria-label=\"sirotkine beljakovine, (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkine beljakovine,<\/a> <a aria-label=\"rastlinske beljakovine (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinske beljakovine<\/a>, <a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\"beljakovinske plo\u0161\u010dice. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske plo\u0161\u010dice.<\/a><\/li><li><strong>Viri ma\u0161\u010dob:<\/strong> <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\"ore\u0161\u010dki in semena, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki in semena,<\/a>&nbsp;<a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" aria-label=\"olja, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olja,<\/a> olive,&nbsp;avokado, maslo in drugimi viri ma\u0161\u010dobe, ki so naravni del \u017eivalskih beljakovin.<\/li><li><strong>Viri ogljikovih hidratov:<\/strong> polnozrnate \u017eitarice in \u017eita (oves, moka, ri\u017e, testenine, kruh in drugi pekovski izdelki), psevdo\u017eita, krompir in sladki krompir, stro\u010dnice, sadje in zelenjava.<\/li><li>\u010ce vas zanima, kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"Kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo?<\/a><\/strong><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/visual_en-1124x1049.png\" alt=\"Jedilnik za pove\u010danje telesne te\u017ee\" class=\"wp-image-238097\" title=\"Jedilnik za pove\u010danje telesne te\u017ee\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/visual_en-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/visual_en-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/visual_en-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/visual_en.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-750x1124.jpeg\" alt=\"Kako se zrediti, \u010de se ne morete?\" class=\"wp-image-228042\" title=\"Kako se zrediti, \u010de se ne morete?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1.jpeg 1365w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Privoscite_si_vecje_porcije_in_uporabljajte_vecje_kroznike\"><\/span>3. Privo\u0161\u010dite si ve\u010dje porcije in uporabljajte ve\u010dje kro\u017enike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudje v primerjavi z manj\u0161imi kro\u017eniki obi\u010dajno <strong>pojedo ve\u010d hrane na ve\u010djem kro\u017eniku<\/strong> in zato tudi ve\u010d energije. Preizkusite to strategijo na sebi in <strong>si privo\u0161\u010dite ve\u010dje glavne obroke<\/strong>. Teh 100 gramov kuhanega ri\u017ea poleg ve\u010derje in kosila vam bo dalo \u0161e pribli\u017eno 240 dodatnih kalorij, kar pa sploh ni malo. <span style=\"color: #ff6600\">[18-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Poskrbite_da_zauzijete_dovolj_beljakovin\"><\/span>4. Poskrbite, da zau\u017eijete dovolj beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Beljakovine so med najpomembnej\u0161imi hranili,<\/strong> saj imajo sposobnost spodbuditi proizvodnjo mi\u0161i\u010dnih beljakovin (SMB \u2013 sinteza mi\u0161i\u010dnih beljakovin), zato lahko pomagajo pri pove\u010danju mi\u0161ic in aktivne telesne mase. <span style=\"color: #ff6600\">[21]<\/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\"><li><strong>\u010ce se ne ukvarjate s \u0161portom<\/strong>, ampak \u017eivite bolj aktivno, lahko vnos beljakovin zna\u0161a <strong>med 1,2 in 1,4 grama na kilogram telesne te\u017ee.<\/strong> <span style=\"color: #ff6600\">[20]<\/span><\/li><li><strong>\u010ce se ukvarjate s \u0161portom<\/strong>, naj bo vnos beljakovin <strong>med 1,4 in 2,2 grama na kilogram telesne te\u017ee<\/strong>. Zgornje mejne vrednosti vnosa veljajo zlasti za \u0161portnike, ki trenirajo mo\u010d. <span style=\"color: #ff6600\">[21-22]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 spletni kalkulator makrohranil, ki ga najdete zgoraj, vam bo znova pomagal pri izra\u010dunu optimalnega vnosa beljakovin. Kadar z obi\u010dajno prehrano <strong>ne morete pokriti optimalnega dnevnega vnosa beljakovin<\/strong>, vam lahko pomagajo kakovostne <span style=\"color: #ff6600\"><strong><a aria-label=\"sirotkine (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkine<\/a><\/strong> <\/span>ali <strong>veganske rastlinske beljakovine<\/strong>. \u010ce vas zanimajo tudi drugi viri beljakovin, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine.<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Jejte_tako_pogosto_kot_zelite_in_ustvarite_svoj_osebni_sistem_s_hrano\"><\/span>5. Jejte tako pogosto, kot \u017eelite, in ustvarite svoj osebni sistem s hrano<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Zlato pravilo zdrave prehrane so trije ve\u010dji obroki na dan, ki jih primerno dopolnimo s prigrizki<\/strong>. \u010ce pa vam ustreza, da \u010dez dan zau\u017eijete manj ve\u010djih obrokov, po zajetnej\u0161em obroku ne za\u010dnete sanjati o pole\u017eavanju na kav\u010du in razmi\u0161ljati o tem, da bi lahko v tistem trenutku &#8220;pojedli \u0161e nekaj kalorij&#8221;, potem je vse v popolnem redu. Vsak od nas ima rad nekaj malo druga\u010dnega.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toda ne bi smeli priti v situacijo, <strong>ko \u010dez dan ne bi jedli skoraj ni\u010desar, zve\u010der pa bi brezglavo napadli hladilnik<\/strong> in shrambo, kjer bi pojedli vse, kar vam pride pod roke. To nima veliko skupnega z zdravim prebavnim sistemom. Zavedajte se, da <strong>ve\u010d ko imate \u010dez dan mo\u017enosti za u\u017eivanje hrane, ve\u010d kalorij boste zau\u017eili.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Priporo\u010dljivo je, da imate na strani pripravljene hitre zdrave prigrizke<\/strong>, da boste primerno nadomestili kalorije. Na ta na\u010din vam lahko dobro slu\u017ei va\u0161e najljub\u0161e sadje z jogurtom, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\"beljakovinska plo\u0161\u010dica (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinska plo\u0161\u010dica<\/a><\/span>, pest ore\u0161\u010dkov ali suhega sadja ali \u017eli\u010dka <a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\"ara\u0161idovega masla. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">ara\u0161idovega masla<\/span>.<\/a><\/p>\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=\"5968,6322,31256,28384,30162,7471,5951,48406,37054,34501,49360,48031,51652,9061,30248,28324\" ><\/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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Ukvarjajte_se_s_sportom_in_se_osredotocite_na_prehrano_pred_in_po_treningu\"><\/span>6. Ukvarjajte se s \u0161portom in se osredoto\u010dite na prehrano pred in po treningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-749x1124.jpg\" alt=\"Pridobivanje telesne te\u017ee za mo\u0161ke\" class=\"wp-image-228084\" title=\"Pridobivanje telesne te\u017ee za mo\u0161ke\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ko se odpravite na tek ali trening, <strong>pokurite energijo, ki jo je treba nadomestiti<\/strong>. To ne bi smelo predstavljati te\u017eave, ker <strong>telesna aktivnost na splo\u0161no pozitivno vpliva na apetit<\/strong>. To vam spet da prilo\u017enost, da v naslednji obrok po \u0161portu dodate ve\u010d kalorij. Dejstvo pa je, da &#8220;prebujenje apetita&#8221; zaznate med rednim izvajanjem \u0161portnih aktivnosti, in ne le ob\u010dasno.<span style=\"color: #ff6600\"> [23-25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V uri \u0161portne aktivnosti lahko v povpre\u010dju pokurite pribli\u017eno 200 &#8211; 800 kcal, odvisno od posameznega \u0161porta, njegove intenzivnosti in va\u0161e telesne te\u017ee. <strong>Te porabljene kalorije je treba nato nadomestiti s pove\u010danim vnosom energije.<\/strong><\/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>Pribli\u017eno uro pred vadbo si privo\u0161\u010dite prigrizek<\/strong>, na primer v obliki kosa sadja in jogurta, granole z mlekom ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\"beljakovinske plo\u0161\u010dice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske plo\u0161\u010dice<\/a><\/span>, da se boste med treningom po\u010dutili prijetno in ne boste imeli ob\u010dutka, da ste se preve\u010d najedli. \u010ce svoje telo oskrbite z energijo za ve\u010djo zmogljivost, boste morda lahko podrli svoj osebni rekord.<\/li><li><strong>Nasprotno, po vadbi imate idealno prilo\u017enost, da hitro za\u010dnete z regeneracijskim procesom<\/strong> in dopolnjevanjem &#8220;izgorelega&#8221; glikogena v mi\u0161icah. Hitro prebavljive sirotkine beljakovine vam bodo pomagale pri regeneraciji po\u0161kodovanih mi\u0161ic, ogljikove hidrate pa lahko dopolnite z banano, maltodekstrinom ali kak\u0161nim drugim hitrim virom energije. <strong>Uporabite lahko tudi<\/strong> <a href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\"visokokakovostni gainer, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>visokokakovostni gainer<\/strong><\/span>,<\/a> ki vsebuje ustrezen odmerek beljakovin in ogljikovih hidratov.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preberite ve\u010d o kalorijah, porabljenih med \u0161portnimi aktivnostmi, v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\" target=\"_blank\" aria-label=\"Kako izgubiti kilogram ma\u0161\u010dobe in koliko energije se dejansko skriva v njej? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izgubiti kilogram ma\u0161\u010dobe in koliko energije se dejansko skriva v njej?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Vedno_imejte_prigrizek_pri_roki\"><\/span>7. Vedno imejte prigrizek pri roki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni\u010d ni bolj neprijetno kot trenutek, ko <strong>postanete la\u010dni in pri roki nimate ni\u010desar primernega<\/strong>. Naenkrat ste slab\u0161e volje, bolj ste razdra\u017eeni in jeste vse, kar vam pride pod roke. \u010ce veste, da \u010dez dan potrebujete dva ali tri prigrizke, prilagodite svojo prehrano in jih pripravite, ko pripravljate obroke za naslednji dan. Tudi <strong>zaloga beljakovinskih plo\u0161\u010dic<\/strong> v pisarni ali shrambi vas lahko re\u0161i lakote.<\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kateri prigrizki so dobri za pridobivanje telesne te\u017ee?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pekovski prigrizki.<\/strong> Ko\u0161\u010dek kakovostnega polnozrnatega kruha (francoska \u0161truca, \u017eemljica ali 2 manj\u0161i rezini kruha), namazan s kremnim sirom z dvema rezinama \u0161unke, edamcem in trdo kuhanim jajcem z najljub\u0161o zelenjavo v \u0161katli za prigrizke predstavlja hiter in hranljiv prigrizek, ki ima lahko v povpre\u010dju <strong>pribli\u017eno 350 kcal.<\/strong><\/li><li>Kozarec s prigrizki. Vzemite prazen kozarec ara\u0161idovega masla in vanj v plasteh nanesite polnomastni jogurt, skuto ali gr\u0161ki jogurt, chia semena in na koncu kozarec okrasite s svojim najljub\u0161im sve\u017eim ali liofiliziranim sadjem ter \u017elico masla iz ore\u0161\u010dkov.&nbsp;&nbsp;Tak prigrizek ima lahko v povpre\u010dju <strong>okoli 550 kcal<\/strong>, odvisno od ma\u0161\u010dobe jogurta in koli\u010dine masla iz ore\u0161\u010dkov.<\/li><li><strong>Poskusite lahko tudi \u010dez no\u010d fermentirane kosmi\u010de<\/strong>, ki so kompleksen, lahko prebavljiv prigrizek. Ti v povpre\u010dju vsebujejo pribli\u017eno <strong>279 kcal<\/strong>, recept za njihovo pripravo pa lahko najdete v \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cez-noc-fermentirani-ovseni-kosmici-z-orescki-in-sadjem\/\" target=\"_blank\" aria-label=\"Fitnes recept: \u010cez no\u010d fermentirani kosmi\u010di z ore\u0161\u010dki in sadjem. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitnes recept: \u010cez no\u010d fermentirani kosmi\u010di z ore\u0161\u010dki in sadjem.<\/a><\/strong><\/span><\/li><li>Priro\u010dno je, \u010de imate v hladilniku tudi <strong>skutin chia puding<\/strong>, \u010de za\u010dnete hrepeneti po ne\u010dem sladkem. Ena porcija tega pudinga ima <strong>pribli\u017eno 214 kcal<\/strong>, navodila za pripravo pa najdete v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/fit-recept-skutin-chia-puding-s-sadjem\/\" target=\"_blank\" aria-label=\"Fitnes recept: Skutin chia puding s sadjem. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitnes recept: Skutin chia puding s sadjem.<\/a><\/strong><\/span><\/li><li><strong>Vsako sadje<\/strong> vsebuje vrsto mikrohranil, energije in vlaknin, ki so bistvenega pomena za zdravo prebavo. Ko izkoristite sadje in beljakovinske plo\u0161\u010dice ali pi\u0161kote, si lahko v vsakem trenutku privo\u0161\u010dite kakovosten prigrizek. Ena ve\u010dja <strong>banana in<\/strong> <a href=\"https:\/\/gymbeam.si\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\"MoiM\u00fcv Protein Cookie  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>MoiM\u00fcv Protein Cookie<\/strong><\/span> <\/a>bosta zagotovila <strong>pribli\u017eno 400 kcal<\/strong>.<\/li><li>Lepo je, \u010de imate za vsak slu\u010daj doma v shrambi in v slu\u017ebi svoje <strong>najljub\u0161e maslo iz ore\u0161\u010dkov<\/strong>. Ko zau\u017eijete <strong>povpre\u010dno \u010dajno \u017eli\u010dko (15 g), v svoje telo vnesete pribli\u017eno 90 kcal<\/strong> v obliki kakovostnih ma\u0161\u010dob, ogljikovih hidratov in beljakovin.<\/li><li><strong>Tudi<\/strong> <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" aria-label=\"ore\u0161\u010dki  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ore\u0161\u010dki<\/strong> <\/a><\/span>vsebujejo zdrave ma\u0161\u010dobe in telesu zagotavljajo kakovostno energijo. Z eno pestjo (30 g = +- 10 ko\u0161\u010dkov) indijskih ore\u0161\u010dkov boste v telo vnesli <strong>pribli\u017eno 170 kcal<\/strong>.<\/li><li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\"Beljakovinske plo\u0161\u010dice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovinske plo\u0161\u010dice<\/a> in <\/strong><\/span><a href=\"https:\/\/gymbeam.si\/beljakovinski-piskoti\" target=\"_blank\" aria-label=\"pi\u0161koti  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>pi\u0161koti<\/strong><\/span> <\/a>so zdrav prigrizek, \u010de vas za\u010dne preganjati hrepenenje po sladkem, \u017eelite zau\u017eiti kakovostne beljakovine ali preprosto u\u017eivati v nekem sladkem okusu kadar koli \u010dez dan. V povpre\u010dju ena beljakovinska plo\u0161\u010dica vsebuje pribli\u017eno 200 kcal, beljakovinski pi\u0161kot pa pribli\u017eno 300 kcal.<\/li><li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/energijske-ploscice-flapjack\" target=\"_blank\" aria-label=\"Energijske plo\u0161\u010dice in \u017eitne plo\u0161\u010dice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Energijske plo\u0161\u010dice in \u017eitne plo\u0161\u010dice<\/a><\/strong><\/span> so preprost prigrizek, ki obnavljajo energijo v vsakem trenutku dneva.&nbsp; Odvisno od njihove te\u017ee <strong>v povpre\u010dju vsebujejo okoli 200-400 kcal<\/strong>.<\/li><li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/posuseno-meso\" target=\"_blank\" aria-label=\"Suho meso (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Suho meso<\/a><\/strong><\/span> bo zagotovilo zanesljiv dele\u017e beljakovin za va\u0161e mi\u0161ice v razli\u010dnih okusih. V povpre\u010dju eno pakiranje po 50 g vsebuje <strong>pribli\u017eno 160 kcal<\/strong>.<\/li><li><strong>Temna \u010dokolada<\/strong> je vir palete antioksidantov in odmerka energije. Ena povpre\u010dna 100 g porcija 90% temne \u010dokolade vsebuje pribli\u017eno <strong>590 kcal<\/strong>. Poleg tega lahko z <a href=\"https:\/\/gymbeam.si\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\"beljakovinsko \u010dokolado FitCheat  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>beljakovinsko \u010dokolado FitCheat<\/strong><\/span> <\/a>enostavno pove\u010date vnos kalorij za <strong>465 &#8211; 513 kcal<\/strong> na kos.<\/li><li>\u010ce \u017eelite prebrati ve\u010d o nasvetih za prigrizke, si oglejte na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke\/\" target=\"_blank\" aria-label=\"Kaj naj vsebuje uravnote\u017een prigrizek in kako zdravo nadomestiti kalori\u010dne prigrizke? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj naj vsebuje uravnote\u017een prigrizek in kako zdravo nadomestiti kalori\u010dne prigrizke?<\/a><\/strong><\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1124x749.jpg\" alt=\"Hitra presnova - kako se zrediti\" class=\"wp-image-228122\" width=\"843\" height=\"562\" title=\"Hitra presnova - kako se zrediti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Pripravite_si_hranljive_in_energijsko_ucinkovitejse_obroke\"><\/span>8. Pripravite si hranljive in energijsko u\u010dinkovitej\u0161e obroke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V svojo prehrano vtihotapite ve\u010d kalorij<\/strong>, ne da bi pri tem dobili ob\u010dutek, da morate jesti kupe hrane. Preprosto upo\u0161tevajte na\u010dela zdrave prehrane glede na va\u0161e potrebe in poi\u0161\u010dite navdih med naslednjimi nasveti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-749x1124.jpg\" alt=\"Kako se zrediti\" class=\"wp-image-228150\" title=\"Kako se zrediti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_.jpg 1344w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">Kako ustvariti bolj hranljive in energijsko u\u010dinkovitej\u0161e obroke za pridobivanje telesne te\u017ee?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pripravite <strong>ovseno ka\u0161o<\/strong> (60 g ovsene ka\u0161e) iz <strong>polnomastnega mleka (270 ml)<\/strong>, dodajte merico beljakovin (30 g), \u017elico masla iz ore\u0161\u010dkov (30 g), sladki preliv ali javorjev sirup (15 ml), 2 plo\u0161\u010dici temne \u010dokolade (8 g), nekaj ko\u0161\u010dkov sadja (100 g) in \u017ee imate hranljiv in energijsko popoln obrok v obliki zajtrka s povpre\u010dno vsebnostjo <strong>825 kcal<\/strong>.<\/li><li><strong>Dodajte avokado, kjer vam ustreza,<\/strong> in obogatite svoje solate.<\/li><li><strong>Hladno stiskana olja<\/strong> so zelo uporabna pri pripravi hladnih jedi. Zahvaljujo\u010d tem oljem lahko obogatite in izbolj\u0161ate okus solate s testeninami ali priljubljenih ogljikohidratnih ali zelenjavnih prilog.<\/li><li>Za recepte azijske ali indijske kuhinje uporabite <strong>kokosovo mleko<\/strong>.<\/li><li><strong>Pripravite si svojo najljub\u0161o omako ali pomako.<\/strong> Poskusite lahko na primer polnomasten navaden jogurt, kakovostno hladno stisnjeno olje, parmezan, sol, poper in zeli\u0161\u010da po okusu. Z zrezkom lahko poskusite doma\u010do poprovo omako, katere osnova sta smetana in maslo.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Na splo\u0161no posku\u0161ajte najti s hranili nabito hrano, ki je bogata z zdravimi ma\u0161\u010dobami<\/strong>. Na primer, trsko ali postrv zamenjajte z bolj mastnimi ribami, kot je losos. Hkrati namesto navadnega in sladkega krompirja posezite po ri\u017eu, testeninah in drugih polnozrnatih \u017eitih.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Jejte_hitreje\"><\/span>9. Jejte hitreje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160tudije so pokazale, da <strong>imajo ljudje, ki jedo hitreje, ve\u010djo telesno te\u017eo v primerjavi s tistimi, ki jedo po\u010dasneje<\/strong>. To pa zato, ker traja nekaj \u010dasa, da se v va\u0161em telesu odvije celotna kaskada dogodkov, ki vam pove, da ste \u017ee siti. Zato je pri huj\u0161anju priporo\u010dljivo jesti po\u010dasneje. Ni vam treba metati hrane vase, kot da bi bili na dirki. Za za\u010detek bo zadostovalo, da ne pregledate in ne secirate vsakega gri\u017eljaja. <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Uporabite_moc_prehranskih_dopolnil_in_tekoce_prehrane\"><\/span>10. Uporabite mo\u010d prehranskih dopolnil in teko\u010de prehrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u010ce se no\u010dete ves dan imeti ob\u010dutka, da boste po\u010dili in ste preve\u010d siti<\/strong>, samo zato, da bi kalorije zau\u017eili s trdo hrano, <strong>lahko pose\u017eete po kakovostnih teko\u010dih kalorijah<\/strong>. Zakaj? Ni presenetljivo, da imajo teko\u010de kalorije veliko <strong>manj\u0161i u\u010dinek na ob\u010dutek sitosti<\/strong> v primerjavi z enako koli\u010dino kalorij v obliki trde hrane. In to lahko uporabite sebi v prid. <span style=\"color: #ff6600\">[28\u201329]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Kako pove\u010dati vnos energije s prehranskimi dopolnili in teko\u010do prehrano?<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-749x1124.jpg\" alt=\"Kako se zrediti na zdrav na\u010din in ne pridobiti ma\u0161\u010dobe\" class=\"wp-image-228183\" title=\"Kako se zrediti na zdrav na\u010din in ne pridobiti ma\u0161\u010dobe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-57b93185-ed96-43a1-9ddd-17867a195212\"><li><strong>Smoothiji<\/strong> vam bodo pomagali pove\u010dati vnos kalorij na milijon razli\u010dnih na\u010dinov. Prepri\u010dajte se, da smoothie <strong>vsebuje beljakovine, zdrave ma\u0161\u010dobe in ne samo ogljikove hidrate iz me\u0161anega sadja<\/strong>. Beljakovine dobimo z dodajanjem mle\u010dnih izdelkov, kot so gr\u0161ki jogurt ali navadni jogurt ali beljakovinski pra\u0161ki. Zdrave ma\u0161\u010dobe najdemo v chia semenih, avokadu ali maslu iz ore\u0161\u010dkov. Smoothie iz dveh banan, ene hru\u0161ke, merice beljakovin, 20 g chia semen, 20 g ovsene moke, 15 g ara\u0161idovega masla, 200 ml polnomastnega mleka in vode v povpre\u010dju vsebuje <strong>750 kalorij<\/strong>.<\/li><li><strong>Visokokakovostni gainerji v obliki all-in-one me\u0161anic<\/strong> so v vsakem trenutku primerni za pove\u010danje vnosa energije, polnjenje energije, beljakovin in vrste mikrohranil. Za \u0161portnike so lahko gainerji zanimiva izbira, saj nadome\u0161\u010dajo &#8220;porabljeno energijo&#8221;. Visokokakovostni gainerju so lahko tudi izhod v skrajnem primeru, \u010de izpustite ve\u010dji dnevni obrok. Gainerji v enem odmerku obi\u010dajno vsebujejo pribli\u017eno 350-450 kcal. Vrhunska all-in-one me\u0161anica <a href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\"FueGain  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">FueGain<\/span> <\/a>vsebuje <strong>446 kcal<\/strong> na odmerek.<\/li><li><a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\"Beljakovine  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beljakovine<\/strong> <\/a>so dobra izbira za regeneracijo po\u0161kodovanih mi\u0161ic med treningom in obnavljanje beljakovin v vsakem trenutku dneva. Skupaj s sadjem so lahko ob\u010dasno primeren prigrizek. Tako ima odmerek <strong>beljakovin Just Whey z bananami<\/strong> v povpre\u010dju <strong>manj kot 200 kcal<\/strong>.<\/li><li>Pomanjkanje <strong><a href=\"https:\/\/gymbeam.si\/cinkov-kelat-100tab-gymbeam.html\" target=\"_blank\" aria-label=\"cinka (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cinka<\/a><\/strong> v telesu lahko <strong>privede do zmanj\u0161anja apetita<\/strong>. Zato se osredoto\u010dite na njegov zadosten vnos v obliki primernih \u017eivil ali prehranskih dopolnil. <strong>Njegovi bogati viri so na primer<\/strong> ovseni kosmi\u010di, govedina, stro\u010dnice, bu\u010dna semena, ore\u0161\u010dki ali ostrige. <span style=\"color: #ff6600\">[30\u201331]<\/span><\/li><li><strong>Pred obroki ne pijte vode<\/strong>. \u0160tudije ka\u017eejo, da lahko na ta na\u010din pojeste manj hrane, kar povzro\u010di zmanj\u0161an vnos energije.&nbsp;<span style=\"color: #ff6600\">[32]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Energijsko ravnovesje je osnova za huj\u0161anje ali pridobivanje telesne te\u017ee<\/strong>. V tem primer morate preprosto prejeti ve\u010d energije, kot jo porabite. Ni\u010d hudega, za\u010dnite razmi\u0161ljati o hrani kot o svojem prijatelju in ne o sovra\u017eniku. Lahko se <strong>zanesemo na trajnostni tempo pridobivanja telesne te\u017ee pribli\u017eno 0,5 kilograma na teden<\/strong>, kar pomeni pribli\u017eno <strong>550 dodatnih kalorij<\/strong> na dan v va\u0161i prehrani. \u010ce \u017eelite <strong>minimizirati pove\u010danje ma\u0161\u010dobnega tkiva<\/strong>, se morate dr\u017eati vnosa pribli\u017eno <strong>250 dodatnih kalorij<\/strong> <strong>na dan<\/strong>. In kar je najpomembneje, dajte si \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napredek preverite <strong>enkrat na dva tedna na isti dan in pod enakimi pogoji<\/strong>. \u010ce se \u0161tevilka na tehtnici in mere telesa ne spremenijo, svojemu jedilniku preprosto <strong>dodajte vsaj \u0161e 250 kcal<\/strong>. Ne pozabite na \u0161port, ki vam pomaga ostati v formi in celo pove\u010da apetit. Kar se ti\u010de<a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" gradnje mi\u0161ic in zdravega pridobivanja telesne te\u017ee (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">gradnje mi\u0161ic in zdravega pridobivanja telesne te\u017ee<\/span><\/a> je super, \u010de izvajate <strong>trening mo\u010di pribli\u017eno 2 do 3-krat na teden<\/strong>. To bo mi\u0161icam dalo potreben zagon za rast in krepitev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko za\u010dutite, da lahko jeste vse, kar vam pride pod roke, in ne pridobite niti kilograma telesne te\u017ee, poskusite <strong>v svojo prehrano vnesti ve\u010d energije in \u017eivil, ki so bogata s hranili<\/strong>. Osredoto\u010dite se na zadosten vnos energije in beljakovin v toliko dnevnih obrokih, kot \u017eelite. Visokokakovostne beljakovine, gainerji ali smoothiji lahko na milijon razli\u010dnih na\u010dinov pove\u010dajo vnos energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kaj je po va\u0161em mnenju najpomembnej\u0161e pri zdravem pridobivanju telesne te\u017ee? V komentarjih z nami delite svoje izku\u0161nje, nasvete in namige za uspe\u0161no pridobivanje telesne te\u017ee. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga podprite tako, da ga delite s svojimi prijatelji in jim tako date prilo\u017enost, da se tudi oni nau\u010dijo, kako se zrediti na povsem zdrav na\u010din.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.si\/gainerji-in-ogljikovi-hidrati\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako se zrediti na zdrav na\u010din? V tem \u010dlanku razkrivamo 10 nasvetov, kako se lahko zredite, \u010detudi mislite, da imate izredno hitro presnovo.<\/p>\n","protected":false},"author":65,"featured_media":227967,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6531,7359,7605,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-232867","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-energija-sl","9":"tag-prehrana-sl","10":"tag-teza","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>10 nasvetov za zdravo pove\u010danje telesne te\u017ee - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se zrediti na zdrav na\u010din? 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