{"id":239993,"date":"2021-04-09T10:43:23","date_gmt":"2021-04-09T08:43:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=239993"},"modified":"2023-12-08T15:24:23","modified_gmt":"2023-12-08T14:24:23","slug":"7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica\/","title":{"rendered":"7 savjeta o pravilnom odabiru hrane i kupnji namirnica"},"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\/7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica\/#1_Odrzavajte_red_u_smocnici\" title=\"1. Odr\u017eavajte red u smo\u010dnici\">1. Odr\u017eavajte red u smo\u010dnici<\/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\/7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica\/#2_Planirajte_sto_cete_kuhati\" title=\"2. Planirajte \u0161to \u0107ete kuhati\">2. Planirajte \u0161to \u0107ete kuhati<\/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\/7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica\/#3_Pokusajte_ne_bacati_hranu\" title=\"3. Poku\u0161ajte ne bacati hranu\">3. Poku\u0161ajte ne bacati hranu<\/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\/7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica\/#4_Najedite_se_prije_nego_sto_krenete_u_kupnju\" title=\"4. Najedite se prije nego \u0161to krenete u kupnju\">4. Najedite se prije nego \u0161to krenete u kupnju<\/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\/7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica\/#5_Citajte_i_promotrite_pakiranje_hrane\" title=\"5. \u010citajte i promotrite pakiranje hrane\">5. \u010citajte i promotrite pakiranje hrane<\/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\/7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica\/#6_Kupujte_trajne_i_svjeze_izvore_pojedinih_makronutrijenata\" title=\"6. Kupujte trajne i svje\u017ee izvore pojedinih makronutrijenata\">6. Kupujte trajne i svje\u017ee izvore pojedinih makronutrijenata<\/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\/7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica\/#7_Ne_kupujte_sve_u_jednoj_trgovini\" title=\"7. Ne kupujte sve u jednoj trgovini\">7. Ne kupujte sve u jednoj trgovini<\/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\/7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica\/#Koja_je_lekcija\" title=\"Koja je lekcija?\">Koja je lekcija?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Odabir <strong>trgovine zdrave hrane <\/strong>sjajan je po\u010detak. Me\u0111utim, problem mo\u017ee nastati nakon \u0161to stignete u trgovinu i shvatite da zapravo ne znate odabrati prave namirnice. \u010cips, krumpiri\u0107i, bomboni ili \u010dokoladice u svim bojama vjerojatno \u0107e opet zavr\u0161iti u va\u0161oj ko\u0161arici. Umjesto da se veselite zbog pravilnog odabira, vjerojatno \u0107e vas mu\u010diti osje\u0107aji krivnje i srama kad na blagajni ugledate tu hrpu slatki\u0161a i prera\u0111ene hrane koju ste kupili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne brinite, niste jedini kojima je kupnja zdrave hrane nepoznanica. Kako bi sljede\u0107i put kupnja zdrave hrane bila uspje\u0161na, pripremili smo za vas <strong>sedam jednostavnih savjeta<\/strong> koji \u0107e vam olak\u0161ati odabir namirnica. Zahvaljuju\u0107i ovim savjetima, <strong>nau\u010dit \u0107ete \u010ditati etikete, odabrati zdrave namirnice<\/strong>, a uz to \u0107ete otkriti sustav uz koji vam kod ku\u0107e ne\u0107e ostati mno\u0161tvo nepojedene hrane.<\/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=\"1_Odrzavajte_red_u_smocnici\"><\/span>1. Odr\u017eavajte red u smo\u010dnici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite u\u010dinkovito kupovati i uvijek imati zdrave namirnice nadohvat ruke, za po\u010detak je neophodno <strong>urediti svoju smo\u010dnicu, hladnjak, zamrziva\u010d i sve police<\/strong> na kojima skladi\u0161tite hranu. Tijekom ovog generalnog \u010di\u0161\u0107enja, <strong>rije\u0161ite se sve hrane kojoj je pro\u0161ao rok valjanosti<\/strong> i koja vi\u0161e nije prikladna za konzumaciju. Istovremeno \u0107ete dobiti i pregled onoga \u0161to imate kod ku\u0107e, tako da, na primjer, ne\u0107ete kupiti jo\u0161 tjestenine, \u010dak i ako jo\u0161 imate pet pakiranja iz 2010. godine u stra\u017enjem dijelu va\u0161e smo\u010dnice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na vama je ho\u0107ete li <strong>skladi\u0161titi hranu u originalnoj ambala\u017ei ili u staklenim posudama<\/strong>. Me\u0111utim, uvijek kategorizirajte odre\u0111ene vrste namirnica (na primjer gra\u0161ak, le\u0107u i ostale mahunarke) kako biste ih mogli lak\u0161e prona\u0107i prilikom kuhanja. Odaberite sli\u010dan sustav i u hladnjaku. Nema razloga da jogurt bude na svim policama. Prilikom razvrstavanja hrane, imajte na umu da ljudi naj\u010de\u0161\u0107e pose\u017eu za hranom koja se nalazi u razini o\u010diju. \u010cips, slatki\u0161e i sli\u010dne proizvode stoga treba smjestiti negdje sa strane da ih uop\u0107e ne vidite kad gledate u smo\u010dnicu.<\/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<h3 class=\"wp-block-heading is-style-default\"><strong>Stvorite zasebne police u hladnjaku za:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mlije\u010dne proizvode<\/li>\n\n\n\n<li>meso i mesne proizvode, kao i zamjene za meso (<a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tofu-hr\/\" class=\"ek-link\">tofu <\/a>i sli\u010dno)<\/li>\n\n\n\n<li>svje\u017ee vo\u0107e i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a><\/li>\n\n\n\n<li>hranu koja ima du\u017ei rok valjanosti (senf, d\u017eemovi, konzervirana hrana)<\/li>\n\n\n\n<li>kuhanu hranu ili pe\u010dene kola\u010de koji se moraju pojesti \u0161to je prije mogu\u0107e<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\"><strong>Stvorite zasebne police u smo\u010dnici za:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priloge, \u017eitarice i mahunarke<\/li>\n\n\n\n<li>konzerviranu hranu, ulje, ocat<\/li>\n\n\n\n<li>za\u010dine (wasabi, umak od soje, prirodni zasla\u0111iva\u010di, sirupi) i druge neophodne sastojke za kuhanje<\/li>\n\n\n\n<li>krumpir, luk, \u010de\u0161njak i ostalo vo\u0107e ili povr\u0107e<\/li>\n\n\n\n<li>svje\u017ee i nekvarljive pekarske proizvode<\/li>\n\n\n\n<li>ora\u0161aste plodove, \u0161e\u0107er, bra\u0161no, za\u010dine i ostale nekvarljive namirnice<\/li>\n<\/ul>\n\n\n\n<p>+ tajno skrovi\u0161te za <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maslaci-od-orasastih-plodova-hr\/\" class=\"ek-link\">maslac od ora\u0161astih plodova<\/a>, slatki\u0161e, \u010dips i sli\u010dne proizvode<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Redovito provjeravajte rok valjanosti svih proizvoda.<\/strong> Vrlo je pametno koristiti istu tehniku koju koriste prodava\u010di u trgovinama za hladnjake.<strong> Sprijeda stavite hranu koja je bli\u017ee datumu isteka roka valjanosti<\/strong>, a straga hranu koja \u0107e jo\u0161 potrajati neko vrijeme. Kad rano ujutro izvadite jogurt za doru\u010dak, ne morate pregledavati svaki proizvod, ve\u0107 jednostavno posegnite za najbli\u017eim.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-510612436-1124x750.jpg\" alt=\"Kako urediti svoju smo\u010dnicu ili hladnjak\" class=\"wp-image-229384\" style=\"width:843px;height:563px\" title=\"Kako urediti svoju smo\u010dnicu ili hladnjak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-510612436-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-510612436-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-510612436-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-510612436-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Planirajte_sto_cete_kuhati\"><\/span>2. Planirajte \u0161to \u0107ete kuhati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste ve\u0107 uredili police s hranom, nije te\u0161ko zapamtiti \u0161to obi\u010dno imate na zalihi u svojoj smo\u010dnici ili hladnjaku, a \u0161to vam nedostaje. Me\u0111utim, ne odlazite u kupnju bez ikakvog plana i s pretpostavkom da \u0107ete se mo\u0107i prisjetiti svega \u0161to trebate kupiti i u kojoj koli\u010dini.<\/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\">Prije nego \u0161to odete u supermarket, <strong>postavite si nekoliko pitanja<\/strong>:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za koliko dana kupujete?<\/li>\n\n\n\n<li>Za koliko ljudi kupujete?<\/li>\n\n\n\n<li>Jedete li uglavnom u restoranima ili sve obroke pripremate kod ku\u0107e?<\/li>\n\n\n\n<li>\u0160to \u0107ete kuhati i koji vam sastojci trebaju?<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ne planirate unaprijed \u0161to \u017eelite skuhati za ru\u010dak, mo\u017eda kod ku\u0107e ne\u0107ete prona\u0107i sve sastojke koji su vam potrebni i umjesto zdravog obroka odabrati dostavu brze hrane. Istodobno, imajte na umu da ne\u0107ete jesti samo obroke koje ste planirali kod ku\u0107e, ve\u0107 i druge obroke. Stoga se opskrbite i ostalim trajnim i svje\u017eim namirnicama. Osvrnut \u0107emo se na njih u sljede\u0107im odlomcima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prakti\u010dni savjet<\/strong>: Odli\u010dna pomo\u0107 mo\u017ee biti papiri\u0107 na vidljivom mjestu (npr. na hladnjaku) na koji u bilo kojem trenutku <strong>mo\u017eete zapisati ono \u0161to vam je ponestalo kod ku\u0107e<\/strong>. Ako pro\u0111ete kroz smo\u010dnicu, na prvi pogled mo\u017eda ne\u0107ete primijetiti da vi\u0161e nemate papir za pe\u010denje, sodu bikarbonu, za\u010dine ili bilo koje druge namirnice koje ne kupujete tako \u010desto. Kad svaki \u010dlan ku\u0107anstva na ovaj papiri\u0107 zapi\u0161e namirnice ili higijenske proizvode koji su ve\u0107 potro\u0161eni ili se tome bli\u017ee, u ku\u0107i vam ni\u0161ta ne\u0107e nedostajati nakon kupnje.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1179046996-1124x749.jpg\" alt=\"Kako prestati bacati hranu\" class=\"wp-image-229406\" style=\"width:843px;height:562px\" title=\"Kako prestati bacati hranu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1179046996-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1179046996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1179046996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1179046996-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Pokusajte_ne_bacati_hranu\"><\/span>3. Poku\u0161ajte ne bacati hranu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rezultati raznih istra\u017eivanja pokazuju da <strong>se godi\u0161nje baci pribli\u017eno 1\/3 do 1\/2 proizvedene hrane<\/strong>, \u0161to je vrlo velik broj. Me\u0111utim, ovaj otpad ne samo da negativno utje\u010de na <strong>planet, nego i na va\u0161 nov\u010danik<\/strong>. Kad kupite hranu, a zatim je bacite, to je poput bacanja te\u0161ko zara\u0111enog novca kroz prozor. A novac vjerojatno ne biste bacili, zar ne? <span style=\"color: #ff6600\">[3] [5] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga poku\u0161ajte zapamtiti barem <strong>nekoliko jednostavnih savjeta za smanjenje otpada i nepotrebnih tro\u0161kova na hranu<\/strong> koja potom leti u kantu:<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/3jd-oV9Jg7vrHMGSCJ2BsxXVPV5ckiFKXziUhvGYlgDnJBNteCU2eOC5jMyMG99FRuXkqh2UyQQ-oDQP6RsgkbibyhZm-eqfwsNS2K1NennXXz_yoE8V40uMExmZzkdf9IWyTDJT\" alt=\"\" title=\"\u0160to zna\u010di &quot;upotrijebiti do&quot; i &quot;minimalni rok trajanja&quot;?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-0d91c05d-2f2f-48d6-ab1e-8ec912b00304\">\n<li><strong>Redovito provjeravajte datume isteka namirnica koje imate kod ku\u0107e<\/strong> i prilagodite svoju prehranu. Ako u svojoj smo\u010dnici imate nekoliko komada prezrelog vo\u0107a, upotrijebite ga &#8211; napravite smoothie, stavite ga u zdjelu s malo zobenih pahuljica, zamrznite, ispecite ne\u0161to s njim ili ga pojedite kao me\u0111uobrok.<\/li>\n\n\n\n<li><strong>&#8220;Upotrijebiti do&#8221; nije isto \u0161to i &#8220;minimalni rok trajanja&#8221;.<\/strong> Primjerice, ako na svje\u017eem jogurtu prona\u0111ete informaciju da ga treba pojesti do odre\u0111enog datuma, do tada biste ga zaista trebali pojesti. Ako na ambala\u017ei hrane postoje podaci da ima minimalni rok trajanja do odre\u0111enog datuma, u pravilu se ni\u0161ta ne\u0107e dogoditi ako tu hranu pojedete i kasnije. Ovaj se izraz obi\u010dno koristi za prehrambene proizvode koji imaju rok trajanja od nekoliko mjeseci, pa nekoliko dodatnih dana zaista ne \u010dini razliku. <span style=\"color: #ff6600\">[2]<\/span><\/li>\n\n\n\n<li><strong>Kupujte samo ono \u0161to stvarno jedete.<\/strong> Nemojte se previ\u0161e opskrbiti svje\u017eom hranom. Ako ve\u0107 kupujete vi\u0161e vo\u0107a ili povr\u0107a, stavite ne\u0161to i u hladnjak gdje \u0107e trajati dulje ili ih zamrznite po potrebi.<\/li>\n\n\n\n<li><strong>Dr\u017eite hranu u smo\u010dnici sortiranu prema datumu isteka<\/strong>. Stavite hranu s najdu\u017eim rokom valjanosti straga.<\/li>\n\n\n\n<li><strong>Prilikom pripremanja sljede\u0107eg obroka, iskoristite ve\u0107 kuhane namirnice<\/strong>. Je li vam od ru\u010dka ostala <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tjestenina-hr\/\" class=\"ek-link\">tjestenina <\/a>za koju vi\u0161e nemate umaka? Dodajte limenku tune, jogurta, povr\u0107a i za\u010dina i zdrava salata za ve\u010deru gotova je za nekoliko minuta.<\/li>\n\n\n\n<li><strong>U zamrziva\u010d stavite hranu koju ne mo\u017eete pojesti<\/strong>. Bacate li redovito komad kruha? Stavite polovicu u zamrziva\u010d. Jednom kada je izvadite, ponovno \u0107e imati gotovo svje\u017e okus. Na isti na\u010din mo\u017eete pohraniti proizvode koje pe\u010dete u velikim koli\u010dinama. Jednom kad ne znate \u0161to jesti za doru\u010dak, bit \u0107ete zahvalni sami sebi \u0161to ste zamrznuli dio namirnice.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Postoji mnogo na\u010dina da se ne baca hrana.<\/strong> Na vama je koji \u0107ete na\u010din odabrati. Uvijek imajte na umu da \u0161to manje hrane bacite, to vi\u0161e novca \u0161tedite.<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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Najedite_se_prije_nego_sto_krenete_u_kupnju\"><\/span>4. Najedite se prije nego \u0161to krenete u kupnju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sad kad imamo <strong>popis<\/strong> onoga \u0161to moramo kupiti, sve \u0161to moramo u\u010diniti je oti\u0107i do trgovine i staviti proizvode s popisa u ko\u0161aricu. Zvu\u010di prili\u010dno jednostavno? I mo\u017ee biti, no ne i ako se niste najeli prije kupnje, jer \u0107e <strong>gladan \u017eeludac lako utjecati na va\u0161e pona\u0161anje<\/strong>. Ako kupujete gladni, u ko\u0161aricu mo\u017eete ubaciti prave kalorijske bombe, \u0161to biste ina\u010de izbjegli punog \u017eeluca. Ovo pona\u0161anje potvr\u0111uje i istra\u017eivanje koje je ispitivalo razlike u kupnji izme\u0111u gladnih i bogatih ljudi. Rezultati pokazuju da su <strong>oni koji se nisu najeli kupovali hranu s vi\u0161e kalorija <\/strong>od onih koji su u trgovinu i\u0161li punog \u017eeluca. <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    <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=\"39070,39064,38920,5951,30248,28324,48406,28101,5951,6086,30162,7471,36262,28621,9061,30340\" ><\/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=\"5_Citajte_i_promotrite_pakiranje_hrane\"><\/span>5. \u010citajte i promotrite pakiranje hrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako kupujete zapakirane namirnice i \u017eelite \u017eivjeti zdravo, morate pro\u010ditati \u0161to je na njima napisano kako biste mogli odabrati najprikladniji proizvod. <strong>Na \u0161to treba pripaziti<\/strong><strong>?<\/strong> <span style=\"color: #ff6600\">[11]<\/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\"><strong>1. Prednja etiketa<\/strong><\/h3>\n\n\n\n<p>To \u0161to se na prednjoj strani plo\u010dice sa \u017eitaricama nalazi vitka \u017eena u kupa\u0107em kostimu ne zna\u010di da \u0107ete i vi izgledati isto nakon \u0161to pojedete tu plo\u010dicu. Na isti na\u010din, na ambala\u017ei \u010desto mo\u017eete prona\u0107i natpise <strong>light, fitness, fit ili protein<\/strong>. Me\u0111utim, problem je u tome \u0161to za mnoge takve oznake ne postoje propisi. Gledaju\u0107i fitness plo\u010dicu, na taj na\u010din redovni kupac mo\u017ee pomisliti da je to zdrava i prikladna hrana. Me\u0111utim, zapravo se takvi proizvodi \u010desto sastoje od <strong>skru\u0107ene masti, \u0161e\u0107era i mnogih drugih tvari za koje nikada niste ni \u010duli<\/strong>. To je ne\u0161to na \u0161to treba pripaziti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne tako davno, vrlo su popularni bili <strong>light proizvodi<\/strong> koji su trebali sadr\u017eavati smanjeni udio masti. Me\u0111utim, da bi ti proizvodi imali bilo kakav okus, u proizvodnji se <strong>koristilo jo\u0161 vi\u0161e \u0161e\u0107era<\/strong>. Dobivena kalorijska vrijednost izme\u0111u obi\u010dnog proizvoda i njegove light verzije nije se bitno razlikovala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, nedavno je light naljepnica postala prili\u010dno podcijenjena jer je zamijenjena <strong>naljepnicom &#8220;protein&#8221; koja bi trebala ozna\u010davati pove\u0107ani udio proteina u proizvodu.<\/strong> No, prije nego \u0161to stavite proizvod s ovim natpisom u ko\u0161aricu, usporedite sadr\u017eaj proteina u proizvodu s tom naljepnicom s verzijom koja nema ovu rije\u010d na pakiranju. Mo\u017eda \u0107ete se iznenaditi da se <strong>sadr\u017eaj proteina, na primjer, razlikuje za samo 1 g<\/strong>, a <strong>cijena je znatno vi\u0161a za verziju s &#8220;proteinom&#8221;.<\/strong> Stoga nemojte pogrije\u0161iti i prou\u010davajte sami etikete u svakom trenutku.<\/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>2. Sastojci<\/strong><\/h3>\n\n\n\n<p>Manje je vi\u0161e. Ova izreka dvostruko vrijedi za sastav hrane. Je li sadr\u017eaj pojedinih sastojaka u plo\u010dici duga\u010dak kao i va\u0161a ruka? U tom slu\u010daju to vjerojatno <strong>nije najprikladnija hrana<\/strong>. \u010cak i \u010dokoladica mo\u017ee sadr\u017eavati tek nekoliko sastojaka. Prilikom odabira uzmite u obzir i to da se <strong>redoslijed kori\u0161tenih sirovina obi\u010dno rangira prema koli\u010dini koja se koristi u proizvodu.<\/strong> Kupujete li, na primjer, pire od breskve, a jabuke su na prvom mjestu, \u0161ljive na drugom mjestu, a onda negdje na kraju prona\u0111ete arome <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/jabuke-hr\/\" class=\"ek-link\">jabuke<\/a>? Tada to nije najbolji izbor. Isto tako, kada u ko\u0161aricu stavite \u017eitarice ili granolu, na prvom mjestu sastava ne bi trebao biti \u0161e\u0107er, ve\u0107 <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/zobene-pahuljice\/\" class=\"ek-link\">zobene pahuljice<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/pero-494-1124x750.jpg\" alt=\"Nau\u010dite \u010ditati sastav i kalorijske vrijednosti hrane\" class=\"wp-image-229429\" style=\"width:843px;height:563px\" title=\"Nau\u010dite \u010ditati sastav i kalorijske vrijednosti hrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pero-494-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pero-494-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pero-494-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pero-494.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>3. <\/strong><strong>Tablica nutritivnih vrijednosti<\/strong><\/h3>\n\n\n\n<p>Na ve\u0107ini namirnica vidjet \u0107ete tablicu nutritivnih vrijednosti, ali na \u0161to biste trebali pripaziti?<\/p>\n\n\n\n<p><strong>Prvo se usredoto\u010dite na masu<\/strong>. U svakoj tablici prona\u0107i \u0107ete podatke o <strong>koli\u010dini na koju se odnose nutritivne vrijednosti<\/strong> (obi\u010dno 100 g za krutu hranu ili 100 ml za teku\u0107u). Me\u0111utim, na pakiranju se \u010desto prikazuju i vrijednosti <strong>preporu\u010dene dnevne doze<\/strong>. Primjerice, ako pogledamo uvijek popularne \u010dipseve, na pakiranju mo\u017eemo pro\u010ditati da proizvo\u0111a\u010d 30 g \u010dipsa smatra preporu\u010denom dnevnom dozom. Ova masa ima oko 150 kcal. \u010cini li se to zanemarivim iznosom? Budite realni i priznajte mo\u017eete li zaista prestati jesti nakon samo 30 grama. Vjerojatno \u0107ete na kraju pojesti cijelu vre\u0107icu \u010dipsa i prije po\u010detka filma. To \u0107e pove\u0107ati va\u0161 dnevni unos kalorija za vi\u0161e od 500 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sli\u010dna se iznena\u0111enja mogu pojaviti u mnogim namirnicama. To se mo\u017ee pokazati na primjeru popularnih nekvarljivih kroasana (vrijednosti se malo razlikuju prema okusima). Na pakiranju \u0107ete prona\u0107i informacije o tome koliko je kalorija i pojedinih makronutrijenata sadr\u017eano u <strong>100 g<\/strong> (447 kcal) <strong>i u 28 g<\/strong> (pribli\u017eno 125 kcal). U \u010demu je kvaka? 28 g je preporu\u010dena koli\u010dina po obroku koju je odredio proizvo\u0111a\u010d. <strong>Jedan kroasan ima 60 g<\/strong>, pa biste morali izra\u010dunati koliko kalorija zapravo unosite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nadalje, u tablici biste trebali pripaziti na:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>udio \u0161e\u0107era<\/strong> (odnosno ugljikohidrata i \u0161e\u0107era) &#8211; dnevni unos dodanog \u0161e\u0107era <strong>ne smije prelaziti 10 % od ukupnog unosa energije<\/strong>, pa ako va\u0161a omiljena granola sadr\u017ei 40 g \u0161e\u0107era na 100 g proizvoda, radije je stavite natrag na policu <span style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li><strong>udio soli<\/strong> &#8211; dnevni unos soli <strong>ne smije prelaziti 5 g (pribli\u017eno 2-3 g natrija),<\/strong> a mo\u017eda \u0107ete se iznenaditi kada saznate da dnevni unos soli mo\u017eete ostvariti pojedete li samo 100 grama sira <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li><strong>udio zasi\u0107enih masti i trans-masnih kiselina<\/strong>&#8211; unos zasi\u0107enih masti trebao bi biti manji od<strong>10 % od ukupnog unosa energije, <\/strong>a trans-masti bi trebale \u010diniti<strong>manje od 1 % od ukupnog unosa energije u va\u0161oj prehrani.<\/strong> <span style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li><strong>omjer pojedinih makronutrijenata<\/strong> &#8211; udio specifi\u010dnih makronutrijenata ide ruku pod ruku s <strong>\u010distim sastavom<\/strong>, pa ako primjerice kupujete <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017ei sir<\/a>, odaberite onaj bez dodatnih okusa kako biste bili sigurni da daje <strong>izvor proteina, a ne \u0161e\u0107era<\/strong><\/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\"><strong>4. <\/strong><strong>Podrijetlo hrane<\/strong><\/h3>\n\n\n\n<p>\u0160to se podrijetla ti\u010de, <strong>uzmite u obzir zemlju podrijetla hrane<\/strong>. Za\u0161to kupovati uvozno <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e <\/a>tijekom sezone ako ga mo\u017eete kupiti i od lokalnih proizvo\u0111a\u010da? Za pakirane proizvode \u010desto mo\u017eete saznati i u kakvim su uvjetima stvoreni. Na primjer, mogli biste primijetiti <strong>BIO etiketu, \u0161to zna\u010di da je proizvod organski<\/strong>. Prisutnost logotipa <strong>Fairtrade<\/strong> tako\u0111er je \u010desta, \u0161to zna\u010di da roba tako\u0111er udovoljava odre\u0111enim socijalnim, ekonomskim i ekolo\u0161kim standardima, tj. <strong>ljudi koji su uklju\u010deni u njezinu proizvodnju po\u0161teno su pla\u0107eni za svoj rad<\/strong>. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"817\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1156251007-1124x817.jpg\" alt=\"Kupujte proizvode od lokalnih poljoprivrednika i dobavlja\u010da\" class=\"wp-image-229443\" style=\"width:843px;height:613px\" title=\"Kupujte proizvode od lokalnih poljoprivrednika i dobavlja\u010da\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1156251007-1124x817.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1156251007-400x291.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1156251007-1536x1117.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1156251007-2048x1489.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Kupujte_trajne_i_svjeze_izvore_pojedinih_makronutrijenata\"><\/span>6. Kupujte trajne i svje\u017ee izvore pojedinih makronutrijenata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za sve izvore odre\u0111enih makronutrijenata imamo mogu\u0107nost odabrati svje\u017ee ili trajne namirnice. Sustav prehrane u ku\u0107anstvu funkcionirat \u0107e ako <strong>redovito kupujete svje\u017ee namirnice<\/strong>, a istodobno ste <strong>opskrbljeni trajnim namirnicama<\/strong> u smo\u010dnici koje mogu pro\u0161iriti va\u0161e mogu\u0107nosti. Kad kod ku\u0107e imate razli\u010dite izvore makronutrijenata, vidjet \u0107ete da od njih uop\u0107e nije te\u0161ko pripremiti zdravo jelo koje \u0107e biti ukusnije, jeftinije i ujedno <strong>prikladnije od<\/strong> <strong>gotovog obroka iz trgovine.<\/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<h3 class=\"wp-block-heading has-text-align-center\">Protein<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Svje\u017ei izvori<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>, morski plodovi<\/li>\n\n\n\n<li>\u0161unka i ostali mesni proizvodi<\/li>\n\n\n\n<li>jaja<\/li>\n\n\n\n<li>mlije\u010dni proizvodi (kefir, mlijeko, jogurt, krem sir, svje\u017ei sir)<\/li>\n\n\n\n<li>tofu&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"942\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/cookieska-1-1124x942.jpg\" alt=\"Koji su izvori proteina najbolji?\" class=\"wp-image-229474\" title=\"Koji su izvori proteina najbolji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/cookieska-1-1124x942.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/cookieska-1-400x335.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/cookieska-1.jpg 1417w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Trajni izvori<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tuna-hr\/\" class=\"ek-link\">tunjevina<\/a>, dagnje, sku\u0161a i konzervirana <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletina<\/a><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\"su\u0161eno meso (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/suho-meso\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">su\u0161eno meso<\/a><\/span><\/li>\n\n\n\n<li>\u0161unka i ostali mesni proizvodi<\/li>\n\n\n\n<li>tofu<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinske plo\u010dice<\/a> i <span style=\"color: #ff6600\"><a aria-label=\"kola\u010di\u0107i (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinski-kolacici\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kola\u010di\u0107i<\/a><\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinski-cips-i-krekeri\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinski \u010dips<\/a><\/li>\n\n\n\n<li>mlije\u010dni proizvodi (kefir, mlijeko, jogurt, svje\u017ei sir)<\/li>\n\n\n\n<li>proteinski <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/puding-hr\/\" class=\"ek-link\">puding <\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv protein milkshake<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">teku\u0107i bjelanjak<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinske pala\u010dinke<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/mjesavina-za-proteinski-kruh-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinski kruh<\/a><\/li>\n\n\n\n<li>mahunarke (le\u0107a, gra\u0161ak, grah, edamame)<\/li>\n\n\n\n<li>heljda,&nbsp;<span style=\"color: #ff6600\"><a aria-label=\"kvinoja (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a><\/span>,&nbsp;amarant<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\"sjemenke, ora\u0161asti plodovi (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sjemenke, ora\u0161asti plodovi<\/a><\/span> i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/maslac\" class=\"ek-link\">maslac od ora\u0161astih plodova<\/a><\/span><\/li>\n\n\n\n<li>aktivni suhi kvasac<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Mo\u017eda ste primijetili da se neki proizvodi mogu <strong>na\u0107i i me\u0111u svje\u017eim i trajnim namirnicama.<\/strong> Koliko je dug rok trajanja hrane ovisi o na\u010dinu obrade. Primjerice, ako mlijeko kupite od poljoprivrednika, dobit \u0107ete proizvod <strong>\u010distog sastava<\/strong> koji je namijenjen <strong>neposrednoj konzumaciji<\/strong> i ima rok trajanja od samo nekoliko dana. S druge strane, <strong>trajno mlijeko iz supermarketa<\/strong> <strong>u pravilu je termi\u010dki obra\u0111eno (UHT<\/strong>), uslijed \u010dega se <strong>mikroorganizmi uklanjaju<\/strong> iz sastava, a mlijeko ima dulji rok trajanja. Ako kupujete mlije\u010dni proizvod bez stabilizatora, konzervansa i sli\u010dno, imajte na umu da ne\u0107e <strong>dugo potrajati u hladnjaku<\/strong>, pa nema smisla kupovati velike koli\u010dine koje bi se pokvarile za nekoliko dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite otkriti vi\u0161e izvora bjelan\u010devina, nemojte propustiti <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" aria-label=\"20 namirnica s kojima lako mo\u017eete dodati proteine svojoj prehrani. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 namirnica s kojima lako mo\u017eete dodati proteine svojoj prehrani.<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading has-text-align-center\">Ugljikohidrati<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Svje\u017ei<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pekarski proizvodi<\/li>\n\n\n\n<li>krumpir, batat i ostalo svje\u017ee povr\u0107e<\/li>\n\n\n\n<li>vo\u0107e<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"850\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/ovoce-lyo-1-1124x850.jpg\" alt=\"Koji su najbolji izvori ugljikohidrata\" class=\"wp-image-229507\" title=\"Koji su najbolji izvori ugljikohidrata\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ovoce-lyo-1-1124x850.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ovoce-lyo-1-400x303.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ovoce-lyo-1-1536x1162.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ovoce-lyo-1-2048x1549.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Trajni<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riza-hr\/\" class=\"ek-link\">ri\u017ea<\/a><\/li>\n\n\n\n<li>vakumirani pekarski proizvodi<\/li>\n\n\n\n<li>\u0161vedski krekeri (knackebrot)<\/li>\n\n\n\n<li>ri\u017eini krekeri<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kvinoja-hr\/\" class=\"ek-link\">kvinoja<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tjestenina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tjestenina&nbsp;<\/a><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\"cjelovite \u017eitarice (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cjelovite \u017eitarice<\/a><\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/pahuljice-i-muesli\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eitne pahuljice<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/brasno\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bra\u0161no<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mahunarke<\/a><\/li>\n\n\n\n<li>vo\u0107e iz konzerve<\/li>\n\n\n\n<li>sterilisano povr\u0107e<\/li>\n\n\n\n<li>fermentisano povr\u0107e<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">su\u0161eno vo\u0107e<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading has-text-align-center\">Masti<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Svje\u017ei<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>maslac<\/li>\n\n\n\n<li>masline<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/avokado-hr\/\" class=\"ek-link\">avokado<\/a><\/li>\n\n\n\n<li>mast koja je prirodni dio \u017eivotinjskih bjelan\u010devina<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"436\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/orisky-1124x436.jpg\" alt=\"Ora\u0161asti plodovi izvrstan su izvor zdravih masti\" class=\"wp-image-229597\" title=\"Ora\u0161asti plodovi izvrstan su izvor zdravih masti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/orisky-1124x436.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/orisky-400x155.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/orisky-1536x596.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/orisky-2048x795.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Trajni<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>stolni maslac<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/cisti-ghee-maslac-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pro\u010di\u0161\u0107eni maslac (ghee)<\/a><\/li>\n\n\n\n<li>masline u staklenki<\/li>\n\n\n\n<li>ora\u0161asti plodovi<\/li>\n\n\n\n<li>maslac od ora\u0161astih plodova<\/li>\n\n\n\n<li>kikiriki<\/li>\n\n\n\n<li>kikiriki maslac<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulje<\/a> (kokosovo, laneno, bu\u010dino, maslinovo)<\/li>\n\n\n\n<li>mast koja je prirodni dio \u017eivotinjskih bjelan\u010devina<\/li>\n\n\n\n<li>\u010dokolada s visokim postotkom<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Kao \u0161to vidite, razli\u010diti se makronutrijenti nalaze u razli\u010ditim namirnicama, pa nije te\u0161ko stvoriti raznoliku i zdravu prehranu koja vam ne\u0107e dosaditi. S obzirom na va\u0161e vremenske mogu\u0107nosti, mo\u017eete kupiti, na primjer, pekarske proizvode od cjelovite p\u0161enice, maslac, \u0161unku, sir, jaje, povr\u0107e i napraviti brzi sendvi\u010d koji sadr\u017ei sve makronutrijente.<\/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=\"7_Ne_kupujte_sve_u_jednoj_trgovini\"><\/span>7. Ne kupujte sve u jednoj trgovini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U dana\u0161nje vrijeme imamo toliko mogu\u0107nosti da bi bila \u0161teta kupovati na samo jednom mjestu. Poku\u0161ajte maksimalno iskoristiti <strong>lokalne resurse, podr\u017eite male poljoprivrednike, uzgajajte vlastite proizvode ili kupujte u specijaliziranim prodavaonicama<\/strong> u kojima je hrana vjerojatno kvalitetnija nego u supermarketu. Posljednjih godina sve su popularniji takozvani <strong>mljekomati i jajomati<\/strong> koji nude svje\u017ee proizvode lokalnih proizvo\u0111a\u010da.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za kupnju trajnih namirnica,<span style=\"color: #ff6600\"><strong> <\/strong><\/span><a href=\"https:\/\/gymbeam.hr\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>online e-trgovina<\/strong><\/span> <\/a>mo\u017ee biti vrlo prakti\u010dan izbor. Iz udobnosti vlastitog doma mo\u017eete prou\u010diti sastav hrane i na taj na\u010din lako <strong>odabrati najbolju opciju<\/strong>. Prednost je \u0161to vam namirnice mogu biti dostavljene na va\u0161u adresu, a u trgovinu mo\u017eete oti\u0107i samo po svje\u017eu hranu.<\/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=\"Koja_je_lekcija\"><\/span>Koja je lekcija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, kupnja hrane na na\u010din da ne bacate ostatke i opskrba zalihom hranjivih makronutrijenata kod ku\u0107e uop\u0107e ne mora biti zahtjevna. Sve \u0161to trebate je sortirati hranu koju ve\u0107 imate kod ku\u0107e, <strong>redovito kupovati svje\u017eu hranu u odgovaraju\u0107im koli\u010dinama<\/strong>, a tako\u0111er pripaziti na to da uvijek imate trajne namirnice na zalihi. Tijekom kupnje pripazite na sastav, <strong>pro\u010ditajte obje strane ambala\u017ee i ne ustru\u010davajte se kupovati u razli\u010ditim prodavaonicama<\/strong>. Svje\u017ee proizvode mo\u017eete kupiti od lokalnih proizvo\u0111a\u010da, a trajne namirnice na e-trgovini gdje sastojke mo\u017eete prou\u010davati iz udobnosti svog doma i odabrati najbolju mogu\u0107u opciju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako ste vi &#8211; uspijevate li potro\u0161iti ono \u0161to kupite ili ipak bacite dio hrane? Podijelite svoje savjete kako i gdje u\u010dinkovito kupovati.<\/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\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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","protected":false},"excerpt":{"rendered":"<p>Kako prestati bacati hranu i nau\u010diti pravilno kupovati? Imamo 7 savjeta o tome kako se opskrbiti odgovaraju\u0107om zalihom zdrave hrane kod ku\u0107e.<\/p>\n","protected":false},"author":100,"featured_media":229632,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6836,7352,6272,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-239993","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-makronutrijenti-hr","9":"tag-prehrana-hr","10":"tag-proteini-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>7 savjeta o pravilnom odabiru hrane i kupnji namirnica - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pametno kupovati namirnice? Saznajte sve o etiketama, svje\u017eim i trajnim izvorima proteina, ugljikohidrata i masti koje bi trebala imati sva ku\u0107anstva.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 savjeta o pravilnom odabiru hrane i kupnji namirnica - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako pametno kupovati namirnice? 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