{"id":236098,"date":"2021-03-30T10:41:10","date_gmt":"2021-03-30T08:41:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=236098"},"modified":"2021-07-31T18:14:45","modified_gmt":"2021-07-31T16:14:45","slug":"najbolje-alternative-prilozima-seceru-i-umacima-koje-olaksavaju-mrsavljenje","status":"publish","type":"post","link":"https:\/\/gymbeam.ba\/blog\/najbolje-alternative-prilozima-seceru-i-umacima-koje-olaksavaju-mrsavljenje\/","title":{"rendered":"Najbolje alternative prilozima, \u0161e\u0107eru i umacima koje olak\u0161avaju mr\u0161avljenje"},"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.ba\/blog\/najbolje-alternative-prilozima-seceru-i-umacima-koje-olaksavaju-mrsavljenje\/#Zasto_ukljuciti_manje_kaloricne_verzije_hrane_prilikom_mrsavljenja\" title=\"Za\u0161to uklju\u010diti manje kalori\u010dne verzije hrane prilikom mr\u0161avljenja?\">Za\u0161to uklju\u010diti manje kalori\u010dne verzije hrane prilikom mr\u0161avljenja?<\/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.ba\/blog\/najbolje-alternative-prilozima-seceru-i-umacima-koje-olaksavaju-mrsavljenje\/#6_savjeta_kako_napraviti_manje_kalorican_prilog\" title=\"6 savjeta kako napraviti manje kalori\u010dan prilog\">6 savjeta kako napraviti manje kalori\u010dan prilog<\/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.ba\/blog\/najbolje-alternative-prilozima-seceru-i-umacima-koje-olaksavaju-mrsavljenje\/#6_savjeta_za_zamjenu_secera_bez_gubitka_slatkoce\" title=\"6 savjeta za zamjenu \u0161e\u0107era bez gubitka slatko\u0107e\">6 savjeta za zamjenu \u0161e\u0107era bez gubitka slatko\u0107e<\/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.ba\/blog\/najbolje-alternative-prilozima-seceru-i-umacima-koje-olaksavaju-mrsavljenje\/#3_nacina_pripreme_umaka_s_manje_kalorija\" title=\"3 na\u010dina pripreme umaka s manje kalorija\">3 na\u010dina pripreme umaka s manje kalorija<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ba\/blog\/najbolje-alternative-prilozima-seceru-i-umacima-koje-olaksavaju-mrsavljenje\/#Kako_opcenito_pripremiti_lakse_umake\" title=\"Kako op\u0107enito pripremiti lak\u0161e umake?\">Kako op\u0107enito pripremiti lak\u0161e umake?<\/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.ba\/blog\/najbolje-alternative-prilozima-seceru-i-umacima-koje-olaksavaju-mrsavljenje\/#Sto_smo_naucili\" title=\"\u0160to smo nau\u010dili?\">\u0160to smo nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Umak od vrhnja s rastopljenim cheddarom, pr\u017eeni krumpiri\u0107i ili slatki desert bogat \u0161e\u0107erom. Postoji li netko koga ne privla\u010di ideja barem jedne od tih poslastica? Ako je tako, pobijedili ste. Ali usudila bih se re\u0107i da svatko od nas ima neke omiljene namirnice za koje znamo da su bogate kalorijama, a opet bismo ih voljeli jesti svaki dan. Naravno, povremeno varati kola\u010dem nije grijeh, ali ako \u017eelite smr\u0161avjeti, vjerojatno nije najbolja ideja imati ga na svom jelovniku svaki dan. U dana\u0161njem \u010dlanku dat \u0107emo vam nekoliko savjeta kako <strong>zamijeniti \u0161e\u0107er, priloge i va\u0161e omiljene umake kako biste smanjili kalorijsku vrijednost kona\u010dnog obroka i lak\u0161e izgubili kilograme.<\/strong><\/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=\"Zasto_ukljuciti_manje_kaloricne_verzije_hrane_prilikom_mrsavljenja\"><\/span>Za\u0161to uklju\u010diti manje kalori\u010dne verzije hrane prilikom mr\u0161avljenja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite smr\u0161avjeti, morate <strong>u\u0107i u <span style=\"color: #ff6600;\">kalorijski deficit<\/span><\/strong>. Naravno, ako pojedete kola\u010d za doru\u010dak, hamburger i pr\u017eene krumpiri\u0107e za ru\u010dak, a nave\u010der naru\u010dite makarone sa sirom, bit \u0107e vam te\u0161ko. Jednostavno ne mo\u017eete dugoro\u010dno poni\u0161tavati lo\u0161u prehranu vje\u017ebanjem. Me\u0111utim, ponekad ne \u0161kodi naru\u010diti takvu hranu. <span style=\"color: #ff6600;\">IIFYM<\/span> zagovara \u010dak <strong>u\u017eivanje u barem malo omiljenih grickalica svaki dan<\/strong>, budu\u0107i da se to uklapa u njihov dnevni unos kalorija. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste mr\u0161avjeli i svejedno mogli u\u017eivati u popularnim obrocima u dovoljno velikim koli\u010dinama, <strong>njihova zamjena manje<\/strong> <strong>kalori\u010dnom verzijom \u010dini se kao najbolja mogu\u0107a opcija<\/strong>. Naravno, ne\u0107emo vam lagati. Ako zamijenite tostirano pecivo s pljeskavicom so\u010dnim mesom s listom salate, ne\u0107e imati isti okus. Stoga \u0107emo vam u dana\u0161njem \u010dlanku poku\u0161ati predstaviti alternative koje barem djelomi\u010dno <strong>nalikuju izvornom jelu, ali imaju ni\u017eu kalorijsku vrijednost.<\/strong><\/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=\"6_savjeta_kako_napraviti_manje_kalorican_prilog\"><\/span>6 savjeta kako napraviti manje kalori\u010dan prilog<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nema sumnje da bi prilozi u obliku slo\u017eenih ugljikohidrata trebali biti sastavni dio svake prehrane. Me\u0111utim, ne mo\u017eete si uvijek priu\u0161titi porciju koju biste \u017eeljeli kad gubite kilograme. Op\u0107enito, nepotrebno velika koli\u010dina priloga (posebno rafiniranih ugljikohidrata) u kombinaciji s lo\u0161om mje\u0161avinom hrane mo\u017ee biti pravi razlog za\u0161to ne mr\u0161avite. <strong>Zamjena barem dijela priloga manje kalori\u010dnom verzijom \u010dini se po\u0161tenim rje\u0161enjem. <\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"922\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/hranolky-922x1124.jpg\" alt=\"Kako napraviti zdrave dijetne pr\u017eene krumpiri\u0107e\" class=\"wp-image-223311\" title=\"Kako napraviti zdrave dijetne pr\u017eene krumpiri\u0107e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/hranolky-922x1124.jpg 922w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/hranolky-328x400.jpg 328w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/hranolky.jpg 1195w\" sizes=\"auto, (max-width: 922px) 100vw, 922px\" \/><\/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\">1. Pr\u017eeni krumpiri\u0107i bez ulja, alternativno vegetarijanski pruti\u0107i<\/h3>\n\n\n\n<p>Na\u017ealost, pr\u017eeni krumpiri\u0107i ve\u0107 su vrlo popularan prilog za djecu, uz koji \u017eele jesti gotovo sve. Iznimka nije \u010dak ni situacija kad ih ne do\u017eivljavaju kao prilog, nego kao zasebno jelo. Tim vi\u0161e zbog porcije <strong>koju netko pojede kako bi se zasitio<\/strong>. Kad prelijete veliku koli\u010dinu majoneze preko gomile krumpiri\u0107a, to stvara kalorijsku bombu koja vam mo\u017ee pokvariti svakodnevni napor za mr\u0161avljenje u nekoliko minuta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ne brinite se, jer pr\u017eene krumpiri\u0107e mo\u017eete tako\u0111er redovito jesti tijekom dijete. Najjednostavniji je na\u010din <strong>pripremiti ih kod ku\u0107e<\/strong>, budu\u0107i da su \u010dak i krumpiri\u0107i koje kupite smrznute u trgovini obi\u010dno prethodno pr\u017eeni. <strong>Kupite krumpire, izre\u017eite ih na svoju omiljenu veli\u010dinu<\/strong>, poprskajte <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ba\/sprej-za-kuhanje-olive-oil-cooking-spray-201g-gymbeam.html\" class=\"ek-link\">uljem u spreju<\/a><\/span>, pospite <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ba\/sastojci-za-kuhanje\" class=\"ek-link\">za\u010dinima<\/a><\/span> i stavite ih u pe\u0107nicu ili fritezu. Sigurna sam da \u0107e rezultat biti ugodno iznena\u0111enje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako se umorite od krumpira, tako\u0111er mo\u017eete <strong>napraviti pr\u017eene pruti\u0107e od <\/strong> <strong>batata ili povr\u0107a<\/strong>, \u0161to smanjuje kalorijsku vrijednost. Dajte \u0161ansu celeru ili mrkvi. Za one koji ne mogu zamisliti da jedu krumpiri\u0107e bez malo umaka, preporu\u010dujemo ke\u010dap bez kalorija, uz koji mo\u017eete u\u0161tedjeti do 200 kcal u 30 ml u usporedbi s majonezom.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Kalorijska vrijednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g pr\u017eenih krumpiri\u0107a u fast foodu<\/strong> sadr\u017ei pribli\u017eno 289 kcal \u2013 36 g ugljikohidrata, 2.5 g proteina, 14 g masti<\/li><li><strong>100 g pr\u017eenih pruti\u0107a od celera<\/strong> sadr\u017ei pribli\u017eno 64 kcal \u2013 7 g ugljikohidrata, 1 g proteina, 2 g masti<\/li><li><strong>100 g ameri\u010dkih krumpiri\u0107a<\/strong> ima pribli\u017eno 117 kcal \u2013 36 g ugljikohidrata, 2 g proteina i 3 g masti<\/li><\/ul>\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\">2. Egzoti\u010dna ri\u017ea od cvjeta\u010de<\/h3>\n\n\n\n<p><strong>Ri\u017ea koja je odmah gotova, a uz to je i niskokalori\u010dna?<\/strong> Upoznajte <span style=\"color: #ff6600;\">ri\u017eu od cvjeta\u010de<\/span>, koja se odli\u010dno sla\u017ee s curryjem i od mesa i od slanutka. Njena je priprema vi\u0161e nego jednostavna, samo stavite <strong>sirovu cvjeta\u010du u manjim komadima u mije\u0161alicu i usitnite je u zrnje<\/strong> sli\u010dno ri\u017ei. Ako nemate mije\u0161alicu, poslu\u017eit \u0107e ribe\u017e. Mo\u017eete staviti ta zrna u mikrovalnu da omek\u0161aju ili na tavu. <strong>Za\u010dinite ih solju i za\u010dinima<\/strong> prije stavljanja na vatru \u2013 curry je savr\u0161en za cvjeta\u010du.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalorijska vrijednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g kuhane ri\u017ee<\/strong> sadr\u017ei pribli\u017eno 130 kcal \u2013 28 g ugljikohidrata, 3 g proteina, 0 g masti<\/li><li><strong>100 g kuhane cvjeta\u010de<\/strong> sadr\u017ei pribli\u017eno 25 kcal \u2013 5 g ugljikohidrata, 2 g proteina, 0 g masti<\/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\/02\/IMG_7144-1124x749.jpg\" alt=\"Kako skuhati niskokalori\u010dnu ri\u017eu od cvjeta\u010de\" class=\"wp-image-223326\" width=\"843\" height=\"562\" title=\"Kako skuhati niskokalori\u010dnu ri\u017eu od cvjeta\u010de\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. \u0160pageti od tikvica<\/h3>\n\n\n\n<p>\u0160pageti napravljeni od tikvica <strong>najlak\u0161e se pripremaju pomo\u0107u spiralizatora<\/strong>. Ako ga nemate kod ku\u0107e, <strong>mo\u017eete upotrijebiti<\/strong> <strong>gulilicu za krumpir kako biste napravili komade<\/strong> koji nalikuju na ravne linguinije. Nakon \u0161to pripremite rezance, trebate ih samo pirjati na tavi sa svojim omiljenim za\u010dinima i malo ulja u spreju. Zatim ih samo pomije\u0161ate s omiljenim umakom i gotovi ste. Za one koji \u017eele u\u0161tedjeti vrijeme i druge kalorije, sjajan trik mo\u017ee biti <a href=\"https:\/\/gymbeam.ba\/beskaloricni-umak-bolognese-350-ml-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600;\">beskalorijski<\/span> <span style=\"color: #ff6600;\">umak bolonjez<\/span><\/a> koji ima izvrstan okus s gotovo svakom tjesteniniom i njenim zamjenama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalorijska vrijednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g kuhanih \u0161pageta<\/strong> ima 157 kcal \u2013 30 g ugljikohidrata, 5 g proteina, 0 g masti<\/li><li><strong>100 g sirovih tikvica<\/strong> ima 17 kcal \u2013 3 g ugljikohidrata, 1 g proteina, 0 g masti<\/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\/02\/iStock-1164159769-1124x749.jpg\" alt=\"Kako skuhati niskokalori\u010dne \u0161pagete od tikvica\" class=\"wp-image-223341\" width=\"843\" height=\"562\" title=\"Kako skuhati niskokalori\u010dne \u0161pagete od tikvica\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Zdrava pala\u010dinka od krumpira bez ulja<\/h3>\n\n\n\n<p>Mo\u017eda smatrate pala\u010dinke od krumpira nezdravom hranom koja se prodaje na festivalima tik uz \u0161tand s pivom. \u010cak i ako uglavnom nemaju vrlo dobru reputaciju, <strong>mo\u017eda \u0107ete mo\u0107i to popraviti ako ih napravite kod ku\u0107e u manje kalori\u010dnoj verziji.<\/strong> Prilago\u0111avanje je vrlo jednostavno. Mo\u017eete zamijeniti dio krumpira tikvicama, <strong>\u0161to jo\u0161 vi\u0161e smanjuje kalorijsku vrijednost<\/strong>. Kako bi se postigla idealna konzistencija, krumpir se mo\u017ee zgusnuti zobenom ka\u0161om ili dodavanjem <span style=\"color: #ff6600;\">proteina bez okusa<\/span> koji pove\u0107ava kona\u010dni sadr\u017eaj proteina. Nema ih puno u klasi\u010dnoj verziji pala\u010dinki od krumpira.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobivena kalorijska vrijednost <strong>mo\u017ee varirati od desetaka do stotina kalorija<\/strong> <strong>po obroku<\/strong>, ovisno o koli\u010dini upotrijebljenog ulja i povr\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Peciva od svje\u017eeg sira krcata proteinima<\/h3>\n\n\n\n<p><strong>Ubrajate li se me\u0111u one koji vole pecivo?<\/strong> Onda bi vam mogla koristiti ova opcija koja \u0107e, osim ugljikohidrata, pru\u017eiti tijelu potrebne proteine. Za jedno pecivo upotrijebite <strong>60 g svje\u017eeg sira, pola jaja, 40 g pirova bra\u0161na i 3 grama pra\u0161ka<\/strong> <strong>za pecivo<\/strong>. Pomije\u0161ajte sve sastojke zajedno i pecite ih dok ne postanu zlatni. \u0160to \u0107ete staviti na njih, ovisi o vama. Me\u0111utim, ako se odlu\u010dite za veliku koli\u010dinu maslaca, slanine ili salame, ni lagana peciva ne\u0107e vam pomo\u0107i da izgubite kilograme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalorijska vrijednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g masne role<\/strong> sadr\u017ei pribli\u017eno 301 kcal \u2013 55 g ugljikohidrata, 9 g proteina, 3 g masti<\/li><li><strong>100 g peciva sa svje\u017eim sirom<\/strong> sadr\u017ei pribli\u017eno 248 kcal \u2013 27 g ugljikohidrata, 17 g proteina, 8 g masti<\/li><\/ul>\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\">6. Beskalorijski prilozi<\/h3>\n\n\n\n<p>Svi takozvani beskalorijski prilozi zaslu\u017euju vlastiti odlomak, budu\u0107i da posebno vi koji ste na dijeti mo\u017eete biti <strong>zahvalni za sitost s<\/strong> <strong>gotovo ni\u0161ta kalorija<\/strong>. Naravno, okusom se malo razlikuju od klasi\u010dne tjestenine ili ri\u017ee, ali ako ih<strong> dobro za\u010dinite, mo\u017eete u\u017eivati u<\/strong> <strong>velikim porcijama priloga dok mr\u0161avite<\/strong>. \u010cinjenica da su spremni u mikrovalnoj pe\u0107nici za doslovno minutu mo\u017ee vas uvjeriti da ih isprobate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalorijska vrijednost<\/strong> <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.ba\/tjestenina\" class=\"ek-link\">beskalorijskih priloga<\/a><\/strong><\/span> <strong>iznosi 7 kcal na 100 g. <\/strong><\/p>\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\/02\/zeroo-1124x749.jpg\" alt=\"Niskokalori\u010dna tjestenina Zero zamjenjuje priloge u va\u0161oj prehrani\" class=\"wp-image-223365\" width=\"843\" height=\"562\" title=\"Niskokalori\u010dna tjestenina Zero zamjenjuje priloge u va\u0161oj prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo.jpg 2000w\" 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=\"6_savjeta_za_zamjenu_secera_bez_gubitka_slatkoce\"><\/span>6 savjeta za zamjenu \u0161e\u0107era bez gubitka slatko\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne morate se brinuti da \u0107ete se udebljati od \u017elice klasi\u010dnog bijelog \u0161e\u0107era. Me\u0111utim, ako ste navikli zasla\u0111ivati \u010daj, kavu, jogurt, zobenu ka\u0161u, deserte i druga jela ili pi\u0107a, <strong>koli\u010dina dnevno unesenog \u0161e\u0107era mo\u017ee se brzo pove\u0107ati.<\/strong> Me\u0111utim, to nije po\u017eeljno jer <strong>ne sadr\u017ei druge vitamine ili minerale<\/strong> osim energije. Stoga je dobro znati kako ga <strong><span style=\"color: #ff6600;\">mo\u017eete zamijeniti tako da se ne morate odricati slatkog<\/span>, a svejedno mr\u0161avjeti<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Med<\/h3>\n\n\n\n<p>Ljudima koji \u017eele smr\u0161avjeti \u010desto se u dobroj namjeri preporu\u010duje med kao takozvana <strong>&#8220;zdravija&#8221; zamjena za \u0161e\u0107er<\/strong>. Nema sumnji u vezi sa sadr\u017eajem zdravstveno korisnih tvari u medu, ali kako biste zaista nadoknadili dnevnu koli\u010dinu koja je va\u0161em tijelu potrebna, <strong>morali biste konzumirati stotine grama meda dnevno<\/strong>. A isti je slu\u010daj i sa <strong>\u0161e\u0107erom od trske<\/strong>, koji se \u010desto preporu\u010duje kao prikladniji jer sadr\u017ei vitamine i minerale. Na\u017ealost, \u010dak je i u tom slu\u010daju njihova koli\u010dina zanemariva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de kalorijske vrijednosti, <a href=\"https:\/\/gymbeam.ba\/med\" target=\"_blank\" aria-label=\"med  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">med <\/a><strong>je malo bolji od \u0161e\u0107era. <\/strong>Me\u0111utim, ako \u017eelite izgubiti nekoliko kilograma, postoje bolji na\u010dini da si zasladite \u017eivot bez unosa previ\u0161e kalorija. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalorijska vrijednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g meda<\/strong> ima pribli\u017eno 335 kcal \u2013 82 g ugljikohidrata, 0 g proteina, 0 g masti<\/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\/02\/iStock-1042237526-1124x749.jpg\" alt=\"Je li med zdraviji od \u0161e\u0107era?\" class=\"wp-image-223380\" width=\"843\" height=\"562\" title=\"Je li med zdraviji od \u0161e\u0107era?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Stevija<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ba\/stevija\" target=\"_blank\" aria-label=\"Stevija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Stevija<\/a> je jedan od zasla\u0111iva\u010da koji je ne\u0161to zanimljiviji onima koji poku\u0161avaju smr\u0161avjeti zbog svoje <strong>nulte kalorijske vrijednosti<\/strong>, od prethodno spomenutog meda. Taj zasla\u0111iva\u010d dobiven je od biljke slatke stevije i ima <strong>nulti glikemijski indeks,<\/strong> <strong>zbog \u010dega je tako\u0111er popularan kod dijabeti\u010dara<\/strong>. U usporedbi s uobi\u010dajenim \u0161e\u0107erom, to je otprilike <strong>100 \u2013 300 puta sla\u0111e <\/strong>, zato upotrijebite samo stvarno malu koli\u010dinu. Jedini nedostatak tog zasla\u0111iva\u010da mo\u017ee biti <strong>pomalo &#8220;umjetni&#8221; okus<\/strong>, koji mo\u017eda ne\u0107e odgovarati svima. <span style=\"color: #ff6600;\">[4] <\/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=\"29663,6937,9037,9037,7675,7679,6860,8234,6935,43864,28648,\" ><\/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<h3 class=\"is-style-default wp-block-heading\">3. Eritritol<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ba\/eritritol\" class=\"ek-link\">Eritritol<\/a><\/span>, poput stevije, zasla\u0111iva\u010d je s nula kalorija. Njegova slatko\u0107a sli\u010dna je \u0161e\u0107eru, tako da mo\u017eete nadomjestiti pribli\u017eno istu koli\u010dinu u receptima. Opet, to je zasla\u0111iva\u010d koji nije stran na\u0161em tijelu. <strong>\u010cesta je komponenta raznog vo\u0107a, poput dinje i<\/strong> <strong>kru\u0161ke<\/strong>. Dijabeti\u010dari ga tako\u0111er mogu konzumirati jer ima <strong>nulti<\/strong> <strong>glikemijski indeks<\/strong>. Za razliku od stevije, nema specifi\u010dni naknadni okus, zato ga vjerojatno ne mo\u017eete razlikovati od \u0161e\u0107era u desertima. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Ksilitol<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ba\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"Ksilitol (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ksilitol<\/a> je \u0161e\u0107erni alkohol koji je <strong>slatko\u0107om sli\u010dan \u0161e\u0107eru<\/strong>. Me\u0111utim, u usporedbi sa stevijom i eritritolom, <strong>nije u potpunosti<\/strong> <strong>bez kalorija<\/strong>, ali svejedno sadr\u017ei otprilike <strong>40 % manje od uobi\u010dajenog \u0161e\u0107era<\/strong>. Prednost tog zasla\u0111iva\u010da jest to \u0161to djeluje na sprje\u010davanju karijesa ili osteoporoze. Tako\u0111er mo\u017ee imati pozitivan u\u010dinak na probavu, dijabetes ili pretilost. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalorijska vrijednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g ksilitola<\/strong> ima pribli\u017eno 240 kcal \u2013 100 g ugljikohidrata, 0 g proteina, 0 g masti<\/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\/02\/iStock-677502286-1124x749.jpg\" alt=\"Ksilitol kao zamjena za \u0161e\u0107er prilikom gubitka kilograma\" class=\"wp-image-223394\" width=\"843\" height=\"562\" title=\"Ksilitol kao zamjena za \u0161e\u0107er prilikom gubitka kilograma\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Sirup od cikorije<\/h3>\n\n\n\n<p>Sirup od cikorije odlikuje se <strong>ni\u017eim udjelom \u0161e\u0107era<\/strong>, <strong>ali i visokim udjelom topivih vlakana<\/strong>. Slatko\u0107a je sli\u010dna \u0161e\u0107eru, tako da ga mo\u017eete zamijeniti u jednakom omjeru u receptima. Ali pripazite da ne pretjerate s dnevnom koli\u010dinom. Prekomjerna koli\u010dina vlakana mogla bi prouzro\u010diti probavne smetnje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalorijska vrijednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g sirupa od cikorije<\/strong> sadr\u017ei pribli\u017eno 161 kcal \u2013 4,7 g ugljikohidrata, 0 g proteina, 0 g masti, 71.3 g vlakana<\/li><\/ul>\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\">6. Lukuma<\/h3>\n\n\n\n<p><strong>Jo\u0161 jedan zasla\u0111iva\u010d, lukuma, tako\u0111er se isti\u010de visokim udjelom vlakana<\/strong>. Poznata je po <strong>niskom glikemijskom indeksu i ni\u017eem udjelu<\/strong> <strong>\u0161e\u0107era<\/strong>. Ako odlu\u010dite uklju\u010diti lukumu u svoju prehranu, imajte na umu da nije bez kalorija \u2013 kalorijska vrijednost otprilike je za 1\/4 ni\u017ea od one klasi\u010dnog \u0161e\u0107era, tako da ne biste trebali pretjerati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalorijska vrijednost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g lukume <\/strong>sadr\u017ei pribli\u017eno 314 kcal \u2013 59 g ugljikohidrata, 4.2 g proteina, 1 g masti, 26 g vlakana<\/li><\/ul>\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\">Koliko kalorija na 100 g sadr\u017ei \u0161e\u0107er i njegove slatke alternative?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center;\"><strong>\u0160e\u0107er i njegove alternative<\/strong><\/p><\/th><th><center><strong>Kcal<\/strong><\/center><\/th><th><p style=\"text-align: center;\"><strong>Ugljikohidrati<\/strong><\/p><\/th><th><p style=\"text-align: center;\"><strong>Proteini<\/strong><\/p><\/th><th><p style=\"text-align: center;\"><strong>Masti<\/strong><\/p><\/th><th><p style=\"text-align: center;\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center;\">Rafinirani bijeli \u0161e\u0107er<\/p><\/td><td><center>400<\/center><\/td><td><center>100 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><\/tr><tr><td><p style=\"text-align: center;\">\u0160e\u0107er od trske<\/p><\/td><td><center>396<\/center><\/td><td><center>99 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><\/tr><tr><td><p style=\"text-align: center;\">Med<\/p><\/td><td><center>335<\/center><\/td><td><center>82 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><\/tr><tr><td><center>Stevija<\/center><\/td><td><center>0<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><\/tr><tr><td><center>Eritritol<\/center><\/td><td><center>0<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><\/tr><tr><td><center>Ksilitol<\/center><\/td><td><center>240<\/center><\/td><td><center>100 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><\/tr><tr><td><p style=\"text-align: center;\">Sirup od cikorije<\/p><\/td><td><center>161<\/center><\/td><td><center>4,7 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>0 g<\/center><\/td><td><center>71, 3g<\/center><\/td><\/tr><tr><td><center>Lukuma<\/center><\/td><td><center>314<\/center><\/td><td><center>59 g<\/center><\/td><td><center>4,2 g<\/center><\/td><td><center>1 g<\/center><\/td><td><center>26 g<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Kao \u0161to vidite ne samo iz tablice, razlika u kalorijama prili\u010dno je bitna ako upotrijebite 100 g \u0161e\u0107era ili istu koli\u010dinu zasla\u0111iva\u010da. Zato pri odabiru uvijek razmi\u0161ljajte o svom cilju i u skladu s tim odlu\u010dite. Ako poku\u0161avate smr\u0161avjeti, nema smisla jesti velike koli\u010dine \u0161e\u0107era od trske ili meda jer je \u201ezdravije\u201c. Ako ne jedete stotine grama dnevno, koli\u010dina vitamina i minerala koju sadr\u017ee zaista je zanemariva. Bolje posegnite za zasla\u0111iva\u010dem bez kalorija i dajte tijelu kvalitetnu hranu ili <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ba\/zdrava-hrana\" class=\"ek-link\">dodatke<\/a><\/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=\"3_nacina_pripreme_umaka_s_manje_kalorija\"><\/span>3 na\u010dina pripreme umaka s manje kalorija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U mnogim slu\u010dajevima, osnova klasi\u010dnih gustih umaka <strong>takozvana je zapr\u0161ka koja se sastoji od bra\u0161na i maslaca \u2013 obi\u010dno u omjeru 1 : 1<\/strong>. Me\u0111utim, ta dva sastojka nisu ba\u0161 prikladna kad poku\u0161avate smr\u0161avjeti. Stoga \u0107emo vam dati nekoliko savjeta o umacima koje tako\u0111er mo\u017eete jesti svakodnevno bez brige o debljanju. I ne\u0107emo vam uskratiti savjete o tome <strong>kako mo\u017eete &#8220;olak\u0161ati&#8221; bilo koji umak<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Raj\u010dice kao osnova za umak od raj\u010dice i bolonjez<\/h3>\n\n\n\n<p><strong>Klasi\u010dne raj\u010dice odli\u010dan su sastojak<\/strong> pomo\u0107u kojeg mo\u017eete pripremiti ukusne salate, ali i izvrsne umake koji su prikladni za mr\u0161avljenje. Ako \u017eelite pripremiti laganu verziju <strong>umaka bolonjez<\/strong>, mo\u017eete se sna\u0107i s<strong> mljevenim<\/strong> <strong>mesom<\/strong> koje sadr\u017ei manje masti, <strong>povr\u0107em<\/strong> poput luka, mrkve ili celera i <strong>oguljenim raj\u010dicama s \u010de\u0161njakom<\/strong>. Potom se savr\u0161eni talijanski okus posti\u017ee <strong>bosiljkom i ostalim za\u010dinima<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete tako\u0111er upotrijebiti te oguljene raj\u010dice za pripremu <strong>laganog umaka <\/strong> <strong>od raj\u010dice<\/strong> bez kalori\u010dnog umaka. Dovoljno je pirjati luk s malo ulja, posuti ga s malo bra\u0161na ili zobenih pahuljica, dodati oguljene raj\u010dice, pomije\u0161ati sve \u0161tapnom mije\u0161alicom i za\u010diniti. Ako vam se konzistencija \u010dini pregustom, mo\u017eete je razrijediti <span style=\"color: #ff6600;\">temeljcem<\/span>.<\/p>\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\/02\/iStock-497948923-1124x749.jpg\" alt=\"Kako napraviti zdrav i niskokalori\u010dan umak od raj\u010dica\" class=\"wp-image-223411\" width=\"843\" height=\"562\" title=\"Kako napraviti zdrav i niskokalori\u010dan umak od raj\u010dica\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Lagani umak od sira<\/h3>\n\n\n\n<p>Ne mo\u017eete zamisliti svoj \u017eivot bez <strong>kremastog umaka od sira<\/strong> s piletinom? Pretpostavljam da vam ne moram re\u0107i koliko su kalori\u010dni vrhnje i masni sirevi, zar ne? Ako \u017eelite u\u017eivati u toj poslastici bez dodavanja toliko kalorija svojoj prehrani, isprobajte <strong>laganu verziju<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako?<\/strong><\/p>\n\n\n\n<p><strong>Umjesto vrhnja od 33 %, napravite bazu od poluobranog<\/strong> <strong>mlijeka<\/strong>. Budu\u0107i da 100 ml vrhnja sadr\u017ei otprilike 314 kcal, a 100 ml poluobranog mlijeka 47 kcal, <strong>ta zamjena \u0161tedi pribli\u017eno 267 kcal<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de kori\u0161tenog sira, <strong>poku\u0161ajte kombinirati one koji sadr\u017ee manje<\/strong> <strong>kalorija<\/strong>. Topljeni sirevi ili sirevi od 20 % mogu biti odli\u010dna baza. Na kraju, dovoljno je dodati nekoliko grama aromati\u010dnog sira, koji \u0107e upotpuniti kona\u010dni okus. Vegani mogu napraviti umak od <strong>povr\u0107a, indijskih ora\u0161\u010di\u0107a i delikatnog kvasca<\/strong> koji je okusom sli\u010dan siru.<\/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\">Koliko kalorija na 100 g u prosjeku sadr\u017ei svaka vrsta sira?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center><strong>100 g sira<\/strong><\/center><\/th><th><p style=\"text-align: center;\"><strong>Kalorije<\/strong><\/p><\/th><th><p style=\"text-align: center;\"><strong>Ugljikohidrati<\/strong><\/p><\/th><th><p style=\"text-align: center;\"><strong>Proteini<\/strong><\/p><\/th><th><p style=\"text-align: center;\"><strong>Masti<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><center>Gorgonzola<\/center><\/td><td><center>357<\/center><\/td><td><center>3,6 g<\/center><\/td><td><center>21,5 g<\/center><\/td><td><center>28,5 g<\/center><\/td><\/tr><tr><td><p style=\"text-align: center;\">Plavi sir<\/p><\/td><td><center>332<\/center><\/td><td><center>1 g<\/center><\/td><td><center>21 g<\/center><\/td><td><center>27,5 g<\/center><\/td><\/tr><tr><td><p style=\"text-align: center;\">Cheddar<\/p><\/td><td><center>400<\/center><\/td><td><center>3,5 g<\/center><\/td><td><center>27 g<\/center><\/td><td><center>32 g<\/center><\/td><\/tr><tr><td><center>Gauda 45 %<\/center><\/td><td><center>338<\/center><\/td><td><center>1 g<\/center><\/td><td><center>26 g<\/center><\/td><td><center>26 g<\/center><\/td><\/tr><tr><td><p style=\"text-align: center;\">Parmezan<\/p><\/td><td><center>389<center><\/center><\/center><\/td><td><center>3 g<\/center><\/td><td><center>33 g<\/center><\/td><td><center>29 g<\/center><\/td><\/tr><tr><td><center>Edamer 30 %<\/center><\/td><td><center>263<\/center><\/td><td><center>1 g<\/center><\/td><td><center>30 g<\/center><\/td><td><center>15 g<\/center><\/td><\/tr><tr><td><center>Edamer 20 %<\/center><\/td><td><center>235<\/center><\/td><td><center>2 g<\/center><\/td><td><center>32 g<\/center><\/td><td><center>11 g<\/center><\/td><\/tr><tr><td><p style=\"text-align: center;\">Otopljeni sir<\/p><\/td><td><center>220<\/center><\/td><td><center>4 g<\/center><\/td><td><center>10 g<\/center><\/td><td><center>18 g<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\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\/02\/iStock-1293448063-1124x748.jpg\" alt=\"Kako pripremiti zdrav i niskokalori\u010dan umak od sira\" class=\"wp-image-223425\" width=\"843\" height=\"561\" title=\"Kako pripremiti zdrav i niskokalori\u010dan umak od sira\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Ne morate si uskratiti biftek s kremastim umakom<\/h3>\n\n\n\n<p>Neki ljudi mogu smatrati biftek s umakom od vrhnja kalorijskom bombom, ali ako ga pripremite na prikladniji na\u010din, mo\u017ee biti <strong>prili\u010dno pogodan umak za redukcijsku dijetu<\/strong>. Obi\u010dno se pravi od pe\u010denog povr\u0107a s govedinom, \u0161to mu daje pravi okus. Za pe\u010denje povr\u0107a i mesa dovoljno je upotrijebiti <strong>doista malu koli\u010dinu ulja kako bi se smanjio kona\u010dni udio masti<\/strong>. Kad pomije\u0161ate povr\u0107e i napravite dobiveni umak nakon pe\u010denja, razmislite jo\u0161 jednom o koli\u010dini masti i <strong>nemojte dodati<\/strong> <strong>vrhnje ili maslac nepotrebno<\/strong>. <strong>Mala koli\u010dina vrhnja od 12 %<\/strong>, <strong>mlijeka ili svje\u017eeg sira<\/strong>, koja oblikuje kremastu teksturu, dovoljna je da omek\u0161a umak, a tako\u0111er mu daje protein. Tako dobivate ukusan umak od povr\u0107a, u kojem mo\u017eete u\u017eivati bez \u017ealjenja u svojoj prehrani.<\/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=\"Kako_opcenito_pripremiti_lakse_umake\"><\/span>Kako op\u0107enito pripremiti lak\u0161e umake?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ne upotrebljavajte zapr\u0161ku.&nbsp;<\/strong><\/li><li><strong>Temelj umaka treba biti povr\u0107e<\/strong> pirjano na luku s malom koli\u010dinom ulja.<\/li><li><strong>Upotrijebite temeljac<\/strong> za izra\u017eeniji okus.<\/li><li><strong>Nemojte dodavati maslac gotovom umaku.<\/strong><\/li><li><strong>Za omek\u0161avanje okusa upotrijebite mlijeko, vrhnje od 12 % ili svje\u017ei sir.<\/strong><\/li><li>Mo\u017eete zgusnuti umak <strong>malom koli\u010dinom <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ba\/ksantan-guma-wolfberry.html\" class=\"ek-link\">ksantan<\/a> <\/span> ili guar gume ili zobenim pahuljicama. <\/strong><\/li><li>Dobiveni okus najbolje je za\u010diniti <strong>svje\u017eim za\u010dinskim biljem ili za\u010dinima<\/strong>; ne pretjerujte s koli\u010dinom soli.<\/li><\/ul>\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=\"Sto_smo_naucili\"><\/span>\u0160to smo nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gubitak kilograma ponekad je prava borba i vjerojatno ne mo\u017eete izbje\u0107i situacije u kojima <strong>\u017eudite za omiljenim umakom, pr\u017eenim krumpiri\u0107ima, \u0161pagetima ili slatki\u0161ima<\/strong>. Me\u0111utim, ako \u017eelite u\u017eivati u tim omiljenim jelima nekoliko puta tjedno, dobro je znati kako ih pripremiti u <strong>lak\u0161oj<\/strong> verziji. Ako slijedite taj savjet, otkrit \u0107ete da se kalori\u010dni obroci mogu pripremiti zdravije, \u0161to vam omogu\u0107uje redovito u\u017eivanje u njima <strong>bez kvarenja rezultata va\u0161ih napora da smr\u0161avite<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Imate li omiljeno kalori\u010dno jelo<\/strong> kojeg se ne \u017eelite odre\u0107i dok gubite kilograme, stoga ga pripremate u lak\u0161oj verziji? Podijelite svoje savjete s nama u komentarima. Ako vam se \u010dlanak svidio, ne zaboravite ga podijeliti sa svojim prijateljima kako biste im pomogli da izgube kilograme.<\/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\"><a href=\"https:\/\/gymbeam.com\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\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<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u017delite li kremasti umak od sira, pr\u017eene krumpiri\u0107e ili slatki desert? Nau\u010dite pripremati svoje omiljene poslastice u lak\u0161oj i zdravijoj verziji koja ne\u0107e uni\u0161titi va\u0161e napore da smr\u0161avite.<\/p>\n","protected":false},"author":100,"featured_media":223456,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3700],"tags":[6678,6366,6954,7266],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-236098","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti-bs","8":"tag-kalorije","9":"tag-mrsavljenje","10":"tag-zamjene-za-secer","11":"tag-zasladivaci","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>Najbolje alternative prilozima, \u0161e\u0107eru i umacima koje olak\u0161avaju mr\u0161avljenje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se ne udebljati od umaka, priloga i \u0161e\u0107era? 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