{"id":235592,"date":"2021-04-09T12:03:22","date_gmt":"2021-04-09T10:03:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=235592"},"modified":"2023-07-03T14:06:10","modified_gmt":"2023-07-03T12:06:10","slug":"sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/","title":{"rendered":"\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/#Zasto_biste_se_trebali_hraniti_zdravo\" title=\"Za\u0161to biste se trebali hraniti zdravo?\">Za\u0161to biste se trebali hraniti zdravo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/#Kako_se_moze_definirati_zdrava_prehrana\" title=\"Kako se mo\u017ee definirati zdrava prehrana?\">Kako se mo\u017ee definirati zdrava prehrana?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/#Zdrava_prehrana\" title=\"Zdrava prehrana:\">Zdrava prehrana:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/#Kako_nauciti_zdravo_se_hraniti\" title=\"Kako nau\u010diti zdravo se hraniti?\">Kako nau\u010diti zdravo se hraniti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/#Sto_smanjiti_kod_jela_i_pica_da_biste_bili_zdraviji\" title=\"\u0160to smanjiti kod jela i pi\u0107a da biste bili zdraviji?\">\u0160to smanjiti kod jela i pi\u0107a da biste bili zdraviji?<\/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.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/#Koje_namirnice_sadrze_najvise_soli_secera_masti_i_trebali_bismo_ih_jesti_sto_manje\" title=\"Koje namirnice sadr\u017ee najvi\u0161e soli, \u0161e\u0107era, masti i trebali bismo ih jesti \u0161to manje?\">Koje namirnice sadr\u017ee najvi\u0161e soli, \u0161e\u0107era, masti i trebali bismo ih jesti \u0161to manje?<\/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.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/#Zdrava_prehrana_nije_komplicirana_Pocnite_se_zdravije_hraniti_vec_danas\" title=\"Zdrava prehrana nije komplicirana. Po\u010dnite se zdravije hraniti ve\u0107 danas\">Zdrava prehrana nije komplicirana. Po\u010dnite se zdravije hraniti ve\u0107 danas<\/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.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/#Pripremite_svaki_obrok_prema_pravilima_zdrave_prehrane\" title=\"Pripremite svaki obrok prema pravilima zdrave prehrane\">Pripremite svaki obrok prema pravilima zdrave prehrane<\/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.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/#Sto_uciniti_ako_zelite_smrsavjeti\" title=\"\u0160to u\u010diniti ako \u017eelite smr\u0161avjeti?\">\u0160to u\u010diniti ako \u017eelite smr\u0161avjeti?<\/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.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/#Sto_napraviti_ako_zelite_dobiti_misice\" title=\"\u0160to napraviti ako \u017eelite dobiti mi\u0161i\u0107e?\">\u0160to napraviti ako \u017eelite dobiti mi\u0161i\u0107e?<\/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.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/#Sto_definitivno_nije_zdrava_prehrana\" title=\"\u0160to definitivno nije zdrava prehrana?\">\u0160to definitivno nije zdrava prehrana?<\/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.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/#Sto_nauciti_iz_toga\" title=\"\u0160to nau\u010diti iz toga?\">\u0160to nau\u010diti iz toga?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ljudi su sve vi\u0161e svjesni va\u017enosti zdrave prehrane koja bi trebala biti obavezan sastavni dio na\u0161e svakodnevice. Ali \u0161to zapravo zna\u010di zdrava prehrana? Ne brinite, <strong>nisu samo brokule na pari s kuhanom piletinom ili zelenom salatom tri puta dnevno<\/strong>, kao \u0161to se na prvi pogled mo\u017ee \u010diniti. Ne morate \u010dak ni tr\u010dati ravno u knji\u017earu u potrazi za najnovijom knjigom o zdravoj prehrani i po\u010deti <strong>izbacivati peciva, mlije\u010dne proizvode ili izbjegavati gluten poput vraga<\/strong>. Mo\u017eda \u0107ete se \u010dak iznenaditi kako mo\u017ee izgledati zdrava prehrana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u017ealost, jo\u0161 uvijek postoji puno nepotrebnih mitova i vjerovanja o zdravoj prehrani, \u0161to pitanje prehrane \u010dini mnogo slo\u017eenijim nego \u0161to treba biti. Razmislite sami o onome \u0161to ste \u010duli o zdravoj prehrani. Jednog dana za globalnu pretilost krivi se <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/gluten-je-li-zaista-stetan-za-sve-nas\/\" target=\"_blank\" aria-label=\"gluten (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gluten<\/a>,<\/span> zatim masno\u0107a ili \u0161e\u0107er, a iz dokumentarnih filmova na Netflixu mo\u017ee proiza\u0107i da bismo svi trebali postati vegani. <\/strong>Zbog takve d\u017eungle informacija nije iznena\u0111uju\u0107e \u0161to ljudi \u010desto ne uspijevaju ili radije ni ne zapo\u010dinju u svojim poku\u0161ajima da jedu zdraviju hranu, jer im je odbojna pomisao na ideju da bi, primjerice, morali jesti samo odre\u0111enu vrstu hrane. Ali sve je to puno jednostavnije, samo \u0161to mi sami sebi nepotrebno ote\u017eavamo stvari.<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_biste_se_trebali_hraniti_zdravo\"><\/span>Za\u0161to biste se trebali hraniti zdravo?<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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-750x1124.jpg\" alt=\"Za\u0161to se hraniti zdravo? Bit \u0107ete zdraviji, samopouzdaniji i mr\u0161aviji.\" class=\"wp-image-215851\" title=\"Za\u0161to se hraniti zdravo? Bit \u0107ete zdraviji, samopouzdaniji i mr\u0161aviji.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296.jpg 1176w\" 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<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Poveznica izme\u0111u prehrane i ljudskog zdravlja<\/strong> ispitivana je danas bezbrojnim znanstvenim studijama, u ljudskoj povijesti ili samim promatranjem vlastitog \u017eivota tijekom vremena. Optimalna prehrana jedan je od razloga za\u0161to<strong> populacije takozvanih plavih zona u prosjeku \u017eive do najdublje starosti.<\/strong> <span style=\"color: #ff6600\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u0160to vam mo\u017ee donijeti zdravija prehrana?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Zdrava prehrana mo\u017ee uvelike <strong>smanjiti rizik od razvoja najve\u0107ih svjetskih ubojica<\/strong> u obliku kardiovaskularnih bolesti i raka.&nbsp; <span style=\"color: #ff6600\">[2-4]<\/span><\/li>\n\n\n\n<li><strong>Bolja kvaliteta \u017eivota.<\/strong> Zdravije prehrambene navike uglavnom su povezane s ni\u017eom tjelesnom te\u017einom, \u0161to zna\u010di manju vjerojatnost za razvoj dijabetesa tipa 2 ili problema sa zglobovima. <span style=\"color: #ff6600\">[5-6]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Pobolj\u0161anje ili barem odr\u017eavanje funkcije mozga, uklju\u010duju\u0107i pam\u0107enje i dobro raspolo\u017eenje<\/strong>. Prehrana op\u0107enito utje\u010de na osje\u0107aj umora i na to kako se osje\u0107amo. Pobolj\u0161anje prehrane tako je dobar na\u010din da napunite baterije i vi\u0161e pokazujete svoj osmijeh svijetu. <span style=\"color: #ff6600\">[7\u20139] <\/span><\/li>\n\n\n\n<li><strong>Zdravija probava<\/strong> zahvaljuju\u0107i optimalnom unosu vlakana, prebiotika i probiotika. <span style=\"color: #ff6600\">[10-11]<\/span><\/li>\n\n\n\n<li><strong>Bolje sportske performanse i gra\u0111a tijela.<\/strong> Dovoljan unos svih esencijalnih hranjivih tvari poja\u010dat \u0107e va\u0161e performanse u bilo kojem sportu i pobolj\u0161ati va\u0161u tjelesnu kompoziciju u korist mi\u0161i\u0107ne mase i gubitka masnog tkiva. <span style=\"color: #ff6600\">[12-13]&nbsp;<\/span><\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Kao \u0161to vidite, zdrava prehrana i zdravije prehrambene navike mogu vam donijeti mnoge dobrobiti. Najva\u017enije je podr\u017eati cjelokupno zdravlje koje svi mi imamo samo jedno, a \u010desto se po\u010dnemo brinuti o njemu kada se ve\u0107 po\u010dnu javljati zdravstveni problemi, \u0161to je prekasno. <strong>Bolje je sprije\u010diti probleme nego ih trebati &#8220;gasiti&#8221;.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_se_moze_definirati_zdrava_prehrana\"><\/span>Kako se mo\u017ee definirati zdrava prehrana?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/dictionary.cambridge.org\/dictionary\/english\/health-food\" target=\"_blank\" aria-label=\"Prema rje\u010dniku Cambridge Universityja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Prema rje\u010dniku Cambridge Universityja<\/a>,<\/span> zdrava hrana je ona za koju se vjeruje da je dobra za ljudsko zdravlje jer ne sadr\u017ei umjetne kemikalije niti previ\u0161e \u0161e\u0107era ili masti. Ako biste prou\u010davali \u0161to <span style=\"color: #ff6600\"><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\" target=\"_blank\" aria-label=\"WHO govori (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">WHO govori<\/a><\/span> o zdravoj prehrani, prona\u0161li biste neke numeri\u010dke izraze kako zdrava prehrana (ne bi trebala) izgledati. No, nemojmo za sada nepotrebno komplicirati stvari i pogledajmo <strong>kako zdravu prehranu mo\u017eemo definirati na puno jednostavniji i sa\u017eetiji na\u010din.<\/strong> <span style=\"color: #ff6600\">[14]<\/span><\/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=\"28324,6322,6219,30248,5250,5951,9061,29851,29401,30342,34207,49306,28189,29956,7076\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zdrava_prehrana\"><\/span>Zdrava prehrana:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Kontrolira unos energije<\/h3>\n\n\n\n<p><strong>Zakoni fizike vrijede za svakoga od nas<\/strong>, zbog \u010dega je i dalje klju\u010d&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/\" class=\"ek-link\">gubitka kilograma<\/a> <\/span>ili debljanja i dalje stari poznati unos energije u odnosu na njezinu potro\u0161nju. Tijelo najbolje djeluje kada ima dovoljno energije bez koje bi neke tjelesne funkcije, poput imunolo\u0161ke ili reproduktivne, bile potisnute. S druge strane, pretjerani unos energije dovodi do debljanja i pove\u0107anja rezervi masti.<span style=\"color: #ff6600\"> [15-16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste zainteresirani za izra\u010dunavanje va\u0161eg unosa energije u odnosu na va\u0161e potrebe, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati unos energije i makronutrijenata za mr\u0161avljenje ili dobivanje mi\u0161i\u0107a? <\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ-1124x749.jpg\" alt=\"Kako nau\u010diti hraniti se zdravo?\" class=\"wp-image-215875\" width=\"843\" height=\"562\" title=\"Kako nau\u010diti hraniti se zdravo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ.jpg 1199w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Pru\u017ea optimalne koli\u010dine hranjivih tvari<\/h3>\n\n\n\n<p><strong>Hrana nije samo obi\u010dno &#8220;gorivo&#8221;.<\/strong> Sadr\u017ei niz vitamina, minerala i biolo\u0161ki aktivnih tvari koje u tijelu obavljaju niz va\u017enih zadataka. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\"Magnezij (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnezij<\/a> <\/span>sudjeluje u preko 300 biokemijskih reakcija koje se bez njega ne bi mogle dogoditi. <strong>Svaka hrana ima odre\u0111enu hranjivu gusto\u0107u<\/strong>, odnosno energiju i sadr\u017eaj mikronutrijenata po jedinici te\u017eine. A budu\u0107i da bi zdrava prehrana trebala osigurati optimalne koli\u010dine energije i mikronutrijenata, morate znati koliko je i koju hranu prikladno jesti u skladu s va\u0161im potrebama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ima li vi\u0161e kalorija u 100 grama kola\u010di\u0107a ili 100 grama bobi\u010dastog vo\u0107a?<\/strong> Tako je, kola\u010di\u0107i imaju oko 430 kcal vi\u0161e i imaju <strong>visoku energetsku gusto\u0107u, ali nisku hranjivu gusto\u0107u<\/strong> jer ne sadr\u017ee puno mikronutrijenata.<\/li>\n\n\n\n<li><strong>\u0160to ima vi\u0161e mikronutrijenata, 100 grama keksa ili 100 grama bobi\u010dastog vo\u0107a?<\/strong> Kao \u0161to mo\u017eda ve\u0107 pretpostavljate, bobi\u010dasto vo\u0107e pobje\u0111uje jer sadr\u017ei vi\u0161e mikronutrijenata, uklju\u010duju\u0107i jake antioksidanse, te stoga ima nisku energetsku gusto\u0107u, ali <strong>visoku hranjivu gusto\u0107u.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svima su u prehrani potrebni energija i mikrohranjivi sastojci. <strong>Samo trebate malo razmisliti o hranjivoj i energetskoj vrijednosti hrane i odabrati u skladu s time.<\/strong> To ne zna\u010di da si u \u017eivotu ne mo\u017eete priu\u0161titi ne\u0161to slatko. <span style=\"color: #ff6600\"><strong> <\/strong><\/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<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\/02\/OOOK-_-IMG_6330-749x1124.jpg\" alt=\"Kako izgledati i osje\u0107ati se bolje?\" class=\"wp-image-215903\" title=\"Kako izgledati i osje\u0107ati se bolje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330.jpg 1332w\" 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<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Poma\u017ee vam da izgledate i osje\u0107ate se bolje<\/h3>\n\n\n\n<p>Zahvaljuju\u0107i \u010dinjenici da zdrava <strong>prehrana<\/strong> mo\u017ee kontrolirati unos energije bez potrebe za brojanjem kalorija, ona ima <strong>ogroman utjecaj na na\u0161 izgled, samopouzdanje i na to kako se osje\u0107amo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada nau\u010dite nekoliko osnovnih principa zdrave prehrane i vidite kako va\u0161e tijelo reagira na nju, u mogu\u0107nosti ste unijeti male promjene u prehranu koje \u0107e vas dovesti do va\u0161e \u017eeljene figure. Ako \u017eelite smr\u0161avjeti, mo\u017eda \u0107e biti dovoljno da se za po\u010detak <strong>usredoto\u010dite na konzumiranje dovoljno proteina, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>, vo\u0107a i manje industrijski prera\u0111ene hrane.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrave prehrambene navike trebale bi vam pomo\u0107i da se osje\u0107ate ugodno u svojem tijelu i \u017eivite zdrav i ispunjen \u017eivot, ni manje ni vi\u0161e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Podr\u017eava sportske performanse<\/h3>\n\n\n\n<p>Ako vas zanima zdrava prehrana i aktivan \u017eivotni stil, vjerojatno se bavite i nekom vrstom sportskih aktivnosti ili, naprotiv,<strong> razmi\u0161ljate o tome kako svojom prehranom podr\u017eati sportske performanse<\/strong>. \u010cak i uz to, zdrava prehrana poma\u017ee tako \u0161to kontrolira unos energije i daje vrijedne mikronutrijente koje osobito sporta\u0161i \u010desto trebaju u pove\u0107anoj mjeri. Sprinteri ili timski sporta\u0161i tako \u0107e cijeniti ne\u0161to<strong> ve\u0107i unos ugljikohidrata<\/strong>, dok \u0107e bodybuilderi i sporta\u0161i koji se bave fitnessom<strong> imati koristi od ve\u0107eg unosa proteina.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Temelji se na rezultatima<\/h3>\n\n\n\n<p><strong>Va\u0161e su vas prehrambene navike dovele do nekog rezultata,<\/strong> a mo\u017eda ovim rezultatom u vidu toga kako se osje\u0107ate ili izgledate niste u potpunosti zadovoljni i \u017eelite ga promijeniti. Mo\u017eda ste uvjereni da se stvarno dobro hranite, ali svejedno se ne osje\u0107ate ugodno u svom tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da zdrava prehrana kontrolira unos energije, osigurava optimalne koli\u010dine mikronutrijenata i poma\u017ee vam da se osje\u0107ate i izgledate bolje, mogu\u0107e je da se <strong>ne hranite toliko zdravo kao \u0161to mislite.<\/strong> \u0160to to\u010dno za vas zna\u010di zdrava prehrana? Kada po\u010dnete uzimati u obzir rezultate svojih prehrambenih izbora i prehrambenih navika, to vam mo\u017ee puno olak\u0161ati dono\u0161enje boljih odluka u budu\u0107nosti. Pri poku\u0161aju promjene tjelesne gra\u0111e <strong>nije dovoljno nadzirati svoju te\u017einu, ve\u0107 je puno bolje nadzirati ostale parametre u obliku tjelesnih mjera.<\/strong> Ako \u017eelite saznati za\u0161to te\u017eina nije pouzdan pokazatelj napretka, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" target=\"_blank\" aria-label=\"Za\u0161to vam vaga pokazuje ve\u0107u brojku, a nije rije\u010d o masti. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to vam vaga pokazuje ve\u0107u brojku, a nije rije\u010d o masti.<\/a>&nbsp; &nbsp;<\/span><\/strong><\/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=\"793\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190-793x1124.jpg\" alt=\"Zdrava prehrana podr\u017eava tjelesno i mentalno zdravlje\" class=\"wp-image-215949\" title=\"Zdrava prehrana podr\u017eava tjelesno i mentalno zdravlje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190-793x1124.jpg 793w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190-282x400.jpg 282w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190.jpg 1068w\" sizes=\"auto, (max-width: 793px) 100vw, 793px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Podr\u017eava tjelesno i mentalno zdravlje<\/h3>\n\n\n\n<p><strong>Zdravije prehrambene navike obi\u010dno zna\u010de ni\u017eu tjelesnu te\u017einu, vi\u0161e energije i manje umora<\/strong> tijekom dana. Zdrava tjelesna te\u017eina tako\u0111er zna\u010di smanjenje rizika od razvoja brojnih civilizacijskih bolesti. Prehrana tako\u0111er utje\u010de na to kako se osje\u0107amo. Ispada \u010dak da <strong>hrana bogata probioticima tako\u0111er mo\u017ee imati pozitivan u\u010dinak na mentalno zdravlje<\/strong>.<span style=\"color: #ff6600\"> [7\u20139] [17\u201320] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/wim-hof-ledeni-covjek-koji-uci-ljude-da-budu-zdraviji-i-mentalno-otporniji\/\" target=\"_blank\" aria-label=\"Wim Hofova metoda (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Wim Hofova metoda<\/a><\/span> ili samo o\u010dvr\u0161\u0107ivanje mo\u017ee vam pomo\u0107i da izgradite ja\u010di imunitet i dati potporu va\u0161em fizi\u010dkom i psiholo\u0161kom zdravlju. Ako ste zainteresirani, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" aria-label=\"Kako izgraditi ja\u010di imunitet pomo\u0107u o\u010dvr\u0161\u0107ivanja? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izgraditi ja\u010di imunitet pomo\u0107u o\u010dvr\u0161\u0107ivanja?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Smanjuje rizik od civilizacijskih bolesti<\/h3>\n\n\n\n<p>Zdrava prehrana pru\u017ea obilje zdravih hranjivih sastojaka, kao i drugih tvari koje su za\u0161titnog karaktera i poma\u017eu u prevenciji bolesti. To se posebno odnosi na vlakna i njihov pozitivan u\u010dinak na <strong>smanjenje rizika od nekih vrsta karcinom<\/strong>a, posebno raka debelog crijeva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadalje, zdrava prehrana <strong>mo\u017ee pomo\u0107i smanjiti rizik od kardiovaskularnih bolesti ili rezistencije na inzulin i dijabetesa tipa 2.<\/strong> Jednostavnim pobolj\u0161anjem prehrane uistinu je mogu\u0107e pozitivno utjecati na va\u0161e sada\u0161nje i budu\u0107e zdravlje. <span style=\"color: #ff6600\">[2-4] [21-22]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Dugoro\u010dno je odr\u017eiva za vas i planetu<\/h3>\n\n\n\n<p>Mo\u017eete li zamisliti da jedete isto za godinu, dvije, pet ili \u010dak deset godina? Zdrava prehrana mora biti dugoro\u010dno odr\u017eiva za vas i na\u0161u planetu, jer mi druge nemamo. Broj ljudi za koje treba osigurati egzistenciju neprestano se pove\u0107ava u kontekstu rastu\u0107eg broja stanovni\u0161tva, ali poljoprivredni kapaciteti su iscrpljeni. Zbog toga moramo malo vi\u0161e razmi\u0161ljati o hrani i ne tro\u0161iti je bez potrebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na sjeci\u0161tu dugoro\u010dno odr\u017eive prehrane za nas i planetu le\u017ee skupine namirnica koje mogu pomo\u0107i i dio su svake uravnote\u017eene prehrane. Takva hrana uklju\u010duje, primjerice,<strong> lokalno i sezonsko vo\u0107e, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, krumpir, \u017eitarice ili mahunarke.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-1124x750.jpg\" alt=\"Zdrava prehrana smanjuje rizik od razvoja karcinoma, kardiovaskularnih bolesti ili dijabetesa tipa 2.\" class=\"wp-image-215968\" width=\"843\" height=\"563\" title=\"Zdrava prehrana smanjuje rizik od razvoja karcinoma, kardiovaskularnih bolesti ili dijabetesa tipa 2.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_nauciti_zdravo_se_hraniti\"><\/span>Kako nau\u010diti zdravo se hraniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, prehrana ima ogroman utjecaj na sve aspekte na\u0161eg \u017eivota, a <strong>kada zdravoj prehrani dodate vje\u017ebanje, doslovno po\u010dinjete \u010diniti \u010duda.<\/strong> Istodobno, to uop\u0107e nije te\u0161ko, zato samo zapo\u010dnite postupno i bez ekstremnih pristupa. Oni obe\u0107avaju nemogu\u0107e u najvi\u0161e dva dana, ali stvarnost je druga\u010dija. Prema WHO-u, <strong>nezdrava prehrana, zajedno s nedostatkom tjelovje\u017ebe, najve\u0107i je globalni rizik za ljudsko zdravlje.<\/strong> \u010cak se i najnovije prehrambene preporuke za ameri\u010dke gra\u0111ane za razdoblje 2020.-2025., zajedno s preporukama WHO-a, EU i mnogih drugih zemalja sla\u017eu oko nekoliko presudnih prehrambenih \u010dimbenika. <span style=\"color: #ff6600\">[14] [23-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_smanjiti_kod_jela_i_pica_da_biste_bili_zdraviji\"><\/span>\u0160to smanjiti kod jela i pi\u0107a da biste bili zdraviji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na primjeru prosje\u010dne osobe \u010diji dnevni unos iznosi 2000 kcal, pokazujemo koliko grama pojedinih prehrambenih komponenti trebaju dobiti najvi\u0161e na dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zasi\u0107ene masne kiseline (masti).<\/strong> One bi trebali \u010diniti <strong>najvi\u0161e 10 % ukupnog unosa energije.<\/strong> Nalaze se uglavnom u \u017eivotinjskim proizvodima poput kobasica, maslaca, masti, masnih mlije\u010dnih proizvoda. Ali nalaze se i u biljnim izvorima u obliku kokosove masti. <strong>Maksimalni unos = 22 g<\/strong><\/li>\n\n\n\n<li><strong>Trans nezasi\u0107ene masti.<\/strong> One bi trebale \u010diniti <strong>najvi\u0161e 1 % ukupnog unosa energije.<\/strong> To su masti koje se uglavnom proizvode industrijski, a glavni su im izvor djelomi\u010dno stvrdnute masti koje se lako mogu prepoznati \u010ditanjem deklaracija na proizvodima. Njihov izvor su uglavnom razli\u010dite vrste slatki\u0161a. <strong>Maksimalni unos = 2,2 g<\/strong><\/li>\n\n\n\n<li><strong>Dodani \u0161e\u0107eri.<\/strong> Prema preporuci, dodani \u0161e\u0107eri trebali bi \u010diniti<strong> najvi\u0161e 10 % ukupnog unosa energije,<\/strong> a WHO razmatra smanjenje ove granice na 5 % za dodatne zdravstvene beneficije. <strong>Maksimalni unos = 50 g, a nakon poo\u0161travanja granice iznosi 25 g<\/strong>. Ve\u0107ina dodanih \u0161e\u0107era skriva se u raznim zasla\u0111enim gaziranim pi\u0107ima, mlije\u010dnim proizvodima ili pecivima.<\/li>\n\n\n\n<li><strong>Sol.<\/strong> Unos soli trebao bi biti <strong>manji od 5 grama dnevno<\/strong>. Ova koli\u010dina odgovara <strong>pribli\u017eno 2 grama natrija.<\/strong> Hrana s relativno visokim udjelom soli uklju\u010duje kobasice, sireve, peciva, brzu hranu, \u010dips, \u0161tapi\u0107e i sve slane grickalice. Smanjivanje unosa soli poma\u017ee u prevenciji visokog krvnog tlaka i drugih kardiovaskularnih bolesti.<\/li>\n\n\n\n<li><strong>Alkohol.<\/strong> Bilo bi idealno ne piti alkohol, naravno, ali korisno je ograni\u010diti njegovu konzumaciju na otprilike jedno pivo ili &#8220;dva&#8221; vina dnevno. Imajte na umu da <strong>apstinencija tijekom tjedna i naknadno &#8220;nadokna\u0111ivanje&#8221; za vikend sigurno ne vrijedi.<\/strong> Prekomjerni unos alkohola povezan je s ve\u0107im rizikom od razvoja civilizacijskih bolesti, uklju\u010duju\u0107i niz karcinoma i kardiovaskularnih bolesti. [25-26]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-1124x749.jpg\" alt=\"Kako nau\u010diti hraniti se zdravo?\" class=\"wp-image-215984\" width=\"843\" height=\"562\" title=\"Kako nau\u010diti hraniti se zdravo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koje_namirnice_sadrze_najvise_soli_secera_masti_i_trebali_bismo_ih_jesti_sto_manje\"><\/span>Koje namirnice sadr\u017ee najvi\u0161e soli, \u0161e\u0107era, masti i trebali bismo ih jesti \u0161to manje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107ina nutricionisti\u010dkih smjernica i preporuka ima jednu zajedni\u010dku zna\u010dajku. <strong>Ne preporu\u010duju visoko prera\u0111enu hranu.<\/strong> U maloj koli\u010dini te hrane sadr\u017ee malo mikronutrijenata, ali puno energije. <strong>Imaju tako visoku energetsku gusto\u0107u i nisku hranjivu gusto\u0107u.<\/strong> Ali mi \u017eelimo da hrana bude upravo suprotno. Da nam osigura sve potrebne mikrohranjive sastojke i &#8220;razumnu&#8221; koli\u010dinu energije koja \u0107e nam odgovarati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za\u0161to je to tako?<\/strong> Prehrambena industrija prera\u0111uje sirovine do te mjere da im oduzima veliku ve\u0107inu korisnih tvari poput vlakana, dodaju\u0107i pritom brojne aditive za hranu. \u017deli da takva hrana ima dug vijek trajanja, niske tro\u0161kove proizvodnje, a da se istodobno ljudima svi\u0111a. Dakle, u modernom svijetu imamo bezbroj vrsta hrane dostupne gotovo 24 sata dnevno, 7 dana u tjednu, a koje obi\u010dno sadr\u017ee velike koli\u010dine soli, \u0161e\u0107era, masti ili njihove kombinacije. To ih \u010dini <strong>lak\u0161ima za jelo,<\/strong> stimulira centar nagra\u0111ivanja u mozgu i \u010dini da se neko vrijeme osje\u0107amo &#8220;sretno&#8221; nakon \u0161to ih konzumiramo.<span style=\"color: #ff6600\">&nbsp;[27-28]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U Sjedinjenim Dr\u017eavama i u naprednom suvremenom svijetu <strong>ove namirnice po\u010dinju \u010diniti ve\u0107inski udio unosa energije,<\/strong> \u0161to je, na\u017ealost, pogre\u0161no. Jeftinije su, ali ljudi \u0107e ubudu\u0107e pla\u0107ati u obliku lo\u0161ijeg zdravlja. Bilo da se radi o pove\u0107anju te\u017eine ili pove\u0107anju rizika od niza civilizacijskih bolesti, nije li bolje platiti malo vi\u0161e za bolju prehranu i zdraviji \u017eivot? <span style=\"color: #ff6600\">[29-31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-1124x750.jpg\" alt=\"Koje namirnice sadr\u017ee najvi\u0161e soli, \u0161e\u0107era, masti i trebali bismo ih jesti \u0161to manje?\" class=\"wp-image-215999\" width=\"843\" height=\"563\" title=\"Koje namirnice sadr\u017ee najvi\u0161e soli, \u0161e\u0107era, masti i trebali bismo ih jesti \u0161to manje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\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=\"Zdrava_prehrana_nije_komplicirana_Pocnite_se_zdravije_hraniti_vec_danas\"><\/span>Zdrava prehrana nije komplicirana. Po\u010dnite se zdravije hraniti ve\u0107 danas<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\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-749x1124.jpeg\" alt=\"Zdrava prehrana: Po\u010dnite se zdravije hraniti ve\u0107 danas.\" class=\"wp-image-216041\" title=\"Zdrava prehrana: Po\u010dnite se zdravije hraniti ve\u0107 danas.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46.jpeg 1066w\" 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<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rje\u0161enje je u osnovi vrlo jednostavno.<\/strong> Za po\u010detak, dovoljno je da vi\u0161e vodite ra\u010duna o tome \u0161to jedete i razmislite je li ova ljubavna veza s djelomi\u010dno smrznutim mastima, suhom salamom ili krumpiri\u0107ima s majonezom zaista na\u010din da se bolje jede?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tada sve \u0161to morate u\u010diniti je da iz prehrane izbacite veliku ve\u0107inu visoko industrijski prera\u0111ene hrane i zamijenite je sa \u0161to vi\u0161e svje\u017ee i minimalno obra\u0111ene hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>\u0160to si predo\u010diti ispod svega toga?<\/strong><\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Visoko prera\u0111ena industrijska hrana:<\/strong> zasla\u0111ene \u017eitarice za doru\u010dak, slatko i bijelo pecivo, keksi, slatki\u0161i, \u010dokolade, slatki i masni mlije\u010dni proizvodi, zasla\u0111ena pi\u0107a, kobasice, pr\u017eena hrana, \u010dips, plo\u010dice i razni drugi slani i slatki snackovi.<\/li>\n\n\n\n<li><strong>Minimalno obra\u0111ena hrana:<\/strong> vo\u0107e, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>, integralne \u017eitarice, krumpir, batat, mahunarke, ora\u0161asti plodovi, jaja, zobene pahuljice, nezasla\u0111ena kava, \u010daj i voda.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stvarno je tako jednostavno kako izgleda. <strong>U osnovi, moglo bi se re\u0107i da jednostavno morate jesti pravu hranu<\/strong>, a ve\u0107inu industrijski prera\u0111enih prehrambenih proizvoda prepustiti drugima. \u010cak se s vremena na vrijeme mo\u017eete prepustiti svemu \u0161to \u017eelite i ne morate brinuti ho\u0107ete li u \u017eivotu vi\u0161e ikada pojesti pizzu ili hamburger. Zdrava prehrana ne odnosi se na zabranu odre\u0111enih skupina hrane. Samo nau\u010dite jednostavna osnovna pravila i ponekad je sasvim uredu da pojedete \u010dokoladu ili sladoled. Ako se pitate kako to u\u010diniti, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/\" target=\"_blank\" aria-label=\"Kako jesti pizzu, slatki\u0161e i pritom i dalje mr\u0161avjeti zahvaljuju\u0107i IIFYM-u? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako jesti pizzu, slatki\u0161e i pritom i dalje mr\u0161avjeti zahvaljuju\u0107i IIFYM-u?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Pripremite_svaki_obrok_prema_pravilima_zdrave_prehrane\"><\/span>Pripremite svaki obrok prema pravilima zdrave prehrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Slijede\u0107i na\u010dela zdrave prehrane, lako mo\u017eete manipulirati rezultiraju\u0107om energetskom vrijedno\u0161\u0107u svakog obroka u skladu sa svojim ciljevima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Polovicu tanjura posvetite naj\u0161arenijem povr\u0107u i vo\u0107u.<\/strong> Za\u0161to? Doprinjet \u0107ete optimalnom unosu niza mikronutrijenata, fitonutrijenata, vlakana, a ako posegnete za fermentiranim povr\u0107em, dobit \u0107ete i vrijednu dozu probiotika i prebiotika za zdravu probavu. Zapamtite, <strong>svaka bi osoba trebala konzumirati najmanje 400 grama povr\u0107a i 200 grama vo\u0107a dnevno.<\/strong><\/li>\n\n\n\n<li><strong>\u010cetvrtinu tanjura posvetite proteinima.<\/strong> Za\u0161to? Svaki obrok trebao bi sadr\u017eavati dio proteina otprilike veli\u010dine va\u0161eg dlana. Proteini su neophodni za rast i odr\u017eavanje mi\u0161i\u0107a, optimalnu funkciju imunolo\u0161kog sustava, tako\u0111er poti\u010du osje\u0107aj sitosti i u\u010dinkovito se bore protiv \u017eelje za slatkim. Birajte vrste mesa koje su dijetne i ne dr\u017eite se samo jednog izvora proteina za sve obroke.<\/li>\n\n\n\n<li><strong>\u010cetvrtinu tanjura posvetite ugljikohidratima.<\/strong> Za\u0161to? Gotovo da su zavr\u0161ila ona vremena kada je ve\u0107ina ljudi radila fizi\u010dke poslove. Zbog promjene na\u010dina \u017eivota i ni\u017ee potro\u0161nje energije, sastav prehrane tako\u0111er treba promijeniti. Op\u0107enito, ne treba nam toliko ugljikohidrata kao nekada, a dobra odsko\u010dna daska je zapo\u010deti sa samo 1\u20444 tanjura i postupno provjeriti trebate li ne\u0161to dodati ili smanjiti sukladno svome na\u010dinu \u017eivota. <strong>Izaberite izme\u0111u visokokvalitetnih slo\u017eenih ugljikohidrata<\/strong> koji obi\u010dno sadr\u017ee vi\u0161e hranjivih sastojaka i vlakana od rafiniranih verzija.<\/li>\n\n\n\n<li><strong>Masti.<\/strong> One su ve\u0107 prirodni dio ve\u0107ine izvora \u017eivotinjskih bjelan\u010devina, stoga im ne treba obra\u0107ati dodatnu pa\u017enju.<\/li>\n\n\n\n<li>Zapo\u010dnite<strong> re\u017eim pijenja<\/strong> s vodom, nezasla\u0111enom kavom i \u010dajem. To \u0107e vam garantirati nulti unos energije od pi\u0107a te \u010desto i veliko smanjenje potro\u0161nje \u0161e\u0107era.<\/li>\n\n\n\n<li>U slu\u010daju da \u017eelite saznati konkretnije savjete o tome kako po\u010deti vje\u017ebati i jesti zdravije, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong>15 savjeta o tome kako smr\u0161avjeti, po\u010deti s vje\u017ebanjem i hraniti se zdravo.<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/04\/visual_en-1-1-1124x1049.png\" alt=\"\" class=\"wp-image-240319\" title=\"Kako se hraniti bolje i zdravije?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/visual_en-1-1-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/visual_en-1-1-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/visual_en-1-1-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/visual_en-1-1.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Gdje prona\u0107i proteine, masti i ugljikohidrate?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izvori proteina:<\/strong> meso, <a href=\"https:\/\/gymbeam.hr\/ribe\" class=\"ek-link\">riba<\/a>, plodovi mora, mlijeko, mlije\u010dni proizvodi i sirevi, jaja, mahunarke (gra\u0161ak, grah, sve vrste le\u0107e, slanutak, zrna soje), pseudo\u017eitarice (heljda, amarant, kvinoja), tofu, tempeh, <span style=\"color: #ff6600\"><a aria-label=\"ora\u0161asti plodovi i sjemenke (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161asti plodovi i sjemenke<\/a><\/span>, biljne zamjene za meso, delikatesni kvasac, <span style=\"color: #ff6600\"><a aria-label=\"proteini sirutke (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteini sirutke<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\"biljni proteini (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">biljni proteini<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\"proteinske plo\u010dice (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinske plo\u010dice<\/a><\/span>.<\/li>\n\n\n\n<li><strong>Izvori masti:<\/strong> ora\u0161asti plodovi i sjemenke, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" aria-label=\"ulja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulja<\/a><\/span>, masline, avokado, maslac i kao prirodni dio \u017eivotinjskih bjelan\u010devina.<\/li>\n\n\n\n<li><strong>Izvori ugljikohidrata:<\/strong> integralne i obi\u010dne \u017eitarice (zobene pahuljice, bra\u0161no, ri\u017ea, tjestenina, kruh i peciva), pseudo\u017eitarice, krumpir i batat, mahunarke, vo\u0107e i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kako bi mogao izgledati zdrav tanjur s hranom?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010cetvrtina tanjura ameri\u010dkog krumpira, \u010detvrtina tanjura pastrve na \u017earu, polovica tanjura s popularnim povr\u0107em duginih boja i skromni dresing s kapljicom maslinovog ulja.<\/li>\n\n\n\n<li>Gr\u010dki jogurt s 0 % m. m. i 1 \u017elicom zobenih pahuljica, chia sjemenkama i komadom va\u0161eg omiljenog vo\u0107a<\/li>\n\n\n\n<li>Komad kvalitetnog tijesta od integralnih \u017eitarica (baguette, kajzerica ili 2 manje kri\u0161ke kruha) s dvije kri\u0161ke \u0161unke, edam sirom i tvrdo kuhanim jajetom uz dodatak va\u0161eg omiljenog povr\u0107a te maslaca od ora\u0161astih plodova u staklenci pripremljeno s 2 komada mrkve srednje veli\u010dine.   <\/li>\n<\/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-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=\"Sto_uciniti_ako_zelite_smrsavjeti\"><\/span>\u0160to u\u010diniti ako \u017eelite smr\u0161avjeti?<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\/02\/OK_-_-IMG_5692-749x1124.jpg\" alt=\"\u0160to u\u010diniti ako \u017eelite smr\u0161avjeti?\" class=\"wp-image-216173\" title=\"\u0160to u\u010diniti ako \u017eelite smr\u0161avjeti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-scaled.jpg 1706w\" 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<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom dana jedite koliko god \u017eelite obroka dok poku\u0161avate \u017eivjeti \u0161to bli\u017ee pravilima zdrave prehrane. <strong>Izbjegavajte obroke izvan svog plana,<\/strong> posebno<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/blog\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/\" target=\"_blank\" aria-label=\"nesvjesno grickanje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nesvjesno grickanje<\/a><\/span>, iznenadili biste se koliko mo\u017eete unijeti nepotrebne energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energija u maloj \u017elici punoj maslaca od kikirikija samo da biste ga probali, komadu \u010dokolade, malom pecivu s namazom ili kavi sa slatkim sirupom zbraja se tijekom dana i mo\u017ee stvoriti nekoliko stotina kalorija, sabotiraju\u0107i va\u0161e napore da izgubite kilograme. To vam daje daleko u\u010dinkovitiju kontrolu nad va\u0161im unosom energije bez potrebe za brojanjem kalorija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon \u0161to savladate ova pravila, <strong>naprimjer, provjerite nakon nedjeljnog jutarnjeg odlaska na zahod,<\/strong> gdje \u0107ete razmisliti o mjerenju osnovnih tjelesnih mjera i zabilje\u017eiti vrijednosti u svoj dnevnik ili u tablicu u kojoj \u0107ete pratiti svoj napredak. Ovisno o tim rezultatima, mo\u0107i \u0107ete bolje reagirati na promjene i nau\u010diti kada dodati ili smanjiti hranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za dva tjedna u nedjelju izva\u017eite se opet i izmjerite pod istim uvjetima.<\/strong> Ako niste postigli napredak, morate se vi\u0161e kretati, smanjiti unos energije ili kombinirati ova dva pristupa. Jednostavno <strong>smanjite porciju ugljikohidrata<\/strong> za otprilike dva obroka dnevno, a za sljede\u0107a dva tjedna vidjet \u0107ete kako se ta promjena odrazila na prou\u010davane parametre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_napraviti_ako_zelite_dobiti_misice\"><\/span>\u0160to napraviti ako \u017eelite dobiti mi\u0161i\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za rast mi\u0161i\u0107a potrebno je <strong>poticanje treningom, prehrana s umjerenim vi\u0161kom energije i optimalnim koli\u010dinama proteina<\/strong>. Jednostavno se ponovno promatrajte kako je navedeno iznad, i ako vam se tjelesne mjere i te\u017eina ne po\u010dnu pove\u0107avati, pove\u0107ajte unos ugljikohidrata i pobrinite se da jedete dovoljno proteina koji bi trebali biti u rasponu od otprilike 1,4 &#8211; 2 grama proteina po kilogramu tjelesne te\u017eine. Kvalitetna <a href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" target=\"_blank\" aria-label=\"sirutka  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">sirutka<\/span> <\/a>ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" class=\"ek-link\">veganski biljni proteini<\/a><\/span> mogu vam pomo\u0107i u dovoljnom unosu proteina. <span style=\"color: #ff6600\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako \u017eelite saznati vi\u0161e o dobivanju mi\u0161i\u0107a, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" aria-label=\"\u0160to jesti i kako vje\u017ebati da biste kona\u010dno dobili mi\u0161i\u0107e? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to jesti i kako vje\u017ebati da biste kona\u010dno dobili mi\u0161i\u0107e?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-1124x750.jpg\" alt=\"\u0160to napraviti ako \u017eelite dobiti mi\u0161i\u0107e?\" class=\"wp-image-216204\" width=\"843\" height=\"563\" title=\"\u0160to napraviti ako \u017eelite dobiti mi\u0161i\u0107e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_definitivno_nije_zdrava_prehrana\"><\/span>\u0160to definitivno nije zdrava prehrana?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Zdrava prehrana ne podrazumijeva na\u010din &#8220;sve ili ni\u0161ta&#8221; niti perfekcionizam.<\/strong> Radi se o dugotrajnom radu. Nije va\u017eno \u0161to povremeno radite, va\u017eno je ono \u0161to radite svaki dan. Rije\u010d je o tome da nau\u010dite davati sve od sebe s onim \u0161to trenutno mo\u017eete u\u010diniti i stvarima koje imate na raspolaganju.<\/li>\n\n\n\n<li><strong>Zdrava prehrana ne podrazumijeva beskrajno brojanje kalorija i njihovo reduciranje.<\/strong> Radi se o tome da obratite pa\u017enju i primijetite \u0161to jedete i kako jedete. Radi se o tome da slu\u0161ate signale svog tijela i jedete kada po\u010dnete osje\u0107ati glad, a zaustavljate se onda kada se osje\u0107ate ugodno sito, a ne da se prejedate. Radi se o u\u010denju kako da napravite zdraviji i pametniji izbor vezan uz hranu.<\/li>\n\n\n\n<li><strong>Zdrava prehrana u po\u010detku nije laka.<\/strong> Konkretno, po\u010detnici koji \u017eele pobolj\u0161ati prehranu u po\u010detku to mogu smatrati vrlo izazovnim. Ali to je tako sa svime novime u \u017eivotu. Nakon \u0161to savladate jednostavne osnove i nau\u010dite sve to integrirati u svakodnevni \u017eivot, sve \u0107e vam biti puno lak\u0161e i uskoro \u0107e zdrava prehrana postati automatska.<\/li>\n\n\n\n<li><strong>Zdrava prehrana ne odnosi se na komplicirana pravila i uklanjanje cijelih skupina hrane.<\/strong> Radi se o slije\u0111enju osnovnih i jednostavnih principa i kori\u0161tenju zdravog razuma. Ekstremi nisu dobri ni u politici ni u prehrani. Naravno, ako netko ima ograni\u010denja u prehrani iz medicinskih razloga, tada je na redu prehrana bez laktoze, bezglutenska ili bilo koja propisana prehrana.<\/li>\n\n\n\n<li><strong>Zdrava prehrana ne zna\u010di beskona\u010dno pripremanje hrane svaki dan.<\/strong> Nitko ne \u017eeli provoditi previ\u0161e vremena u kuhinji, pa \u0107e vam mo\u017eda biti dovoljno ako pripremite ve\u0107e obroke, obi\u010dno je to nedjeljom i srijedom, a zatim za nekoliko minuta dnevno pripremite <span style=\"color: #ff6600\">brze me\u0111uobroke<\/span> i sve je gotovo. Velika pomo\u0107 u tome je raspore\u0111ivanje u kutije s pretincima, pa ako si \u017eelite olak\u0161ati \u017eivot pripremom i raspore\u0111ivanjem obroka u kutije, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/\" target=\"_blank\" aria-label=\"Kako u\u010dinkovito pripremiti i spakirati obroke? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako u\u010dinkovito pripremiti i spakirati obroke?<\/a><\/strong> [33]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-1124x750.jpg\" alt=\"\u0160to nije zdrava prehrana?\" class=\"wp-image-216131\" width=\"843\" height=\"563\" title=\"\u0160to nije zdrava prehrana?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_nauciti_iz_toga\"><\/span>\u0160to nau\u010diti iz toga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Prehrana je mo\u0107na vje\u0161tica<\/strong>, a samo je na vama koje \u0107e vas \u010darolije iznenaditi. Kad po\u010dnete malo vi\u0161e razmi\u0161ljati o hrani, posvetite joj malo vi\u0161e pozornosti i nau\u010dite osnovna jednostavna na\u010dela zdrave prehrane i na dobrom ste putu da <strong>diplomirate na akademiji &#8220;Nutrition Warts&#8221;.<\/strong> Nije te\u0161ko, samo po\u017eelite malo vi\u0161e. Polako, uz zdraviju prehranu, po\u010det \u0107ete se osje\u0107ati energi\u010dnije, rije\u0161it \u0107ete se nekoliko kilograma masti, dobiti mi\u0161i\u0107e i <strong>po\u010deti se osje\u0107ati nekako dobro u vlastitom tijelu<\/strong>. Glavni je bonus \u0161to zdrava prehrana ima veliki za\u0161titni faktor protiv civilizacijskih bolesti i <strong>poma\u017ee vam da \u017eivite aktivan i ispunjen \u017eivot u najboljoj mogu\u0107oj formi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to je za vas zdrava prehrana? U komentarima podijelite svoja iskustva, naputke i savjete o zdravijoj prehrani. Ako vam se svidio \u010dlanak, podr\u017eite ga dijeljenjem kako bi va\u0161i prijatelji saznali kako je lako hraniti se zdravo i da to svatko mo\u017ee napraviti.<\/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.com\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0160to zna\u010di zdrava prehrana? Ne brinite, to nije zelena salata tri puta dnevno. Doznajte jednostavna pravila zdrave prehrane i osje\u0107ajte se ugodno u svom tijelu.<\/p>\n","protected":false},"author":65,"featured_media":215791,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6476,6668,7352,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-235592","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dijeta-hr","9":"tag-plan-prehrane-hr","10":"tag-prehrana-hr","11":"tag-zdrav-nacin-zivota-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se po\u010deti zdravo hraniti? 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