{"id":243250,"date":"2021-04-16T12:51:02","date_gmt":"2021-04-16T10:51:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=243250"},"modified":"2022-03-23T15:18:37","modified_gmt":"2022-03-23T14:18:37","slug":"7-nasvetov-za-pravilno-izbiro-in-nakup-zivil","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/","title":{"rendered":"7 nasvetov za pravilno izbiro in nakup \u017eivil"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/#1_Imejte_red_v_shrambi\" title=\"1. Imejte red v shrambi\">1. Imejte red v shrambi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/#2_Nacrtujte_kaj_boste_kuhali\" title=\"2. Na\u010drtujte, kaj boste kuhali\">2. Na\u010drtujte, kaj boste kuhali<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/#3_Poskusite_ne_metati_hrane_stran\" title=\"3. Poskusite ne metati hrane stran\">3. Poskusite ne metati hrane stran<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/#4_Jejte_preden_greste_nakupovat\" title=\"4. Jejte, preden greste nakupovat\">4. Jejte, preden greste nakupovat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/#5_Berite_in_opazujte_embalaze_zivil\" title=\"5. Berite in opazujte embala\u017ee \u017eivil\">5. Berite in opazujte embala\u017ee \u017eivil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/#6_Kupujte_dolgotrajne_in_sveze_vire_posameznih_makrohranil\" title=\"6. Kupujte dolgotrajne in sve\u017ee vire posameznih makrohranil\">6. Kupujte dolgotrajne in sve\u017ee vire posameznih makrohranil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/#7_Ne_kupujte_vsega_v_enem_supermarketu\" title=\"7. Ne kupujte vsega v enem supermarketu\">7. Ne kupujte vsega v enem supermarketu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Odlo\u010ditev za <strong>zdravo nakupovanje<\/strong> je odli\u010den za\u010detek. Te\u017eava pa lahko nastane, ko prispete v trgovino in ugotovite, da v resnici ne veste, kako izbrati prava \u017eivila. \u010cips, krompir\u010dek, bonboni ali \u010dokoladne tablice z vsemi barvami bodo verjetno spet kon\u010dali v ko\u0161arici. Namesto veselja do pravilne izbire vas bo verjetno ujelo kesanje in ob\u010dutek sramu, ko boste na blagajni zagledali kup sladkarij in predelane hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne skrbite, niste edini, ki se \u0161e vedno i\u0161\u010dete pri nakupovanju. Da bo naslednji\u010d vse \u0161lo dobro, smo pripravili <strong>sedem preprostih nasvetov<\/strong>, ki vam bodo olaj\u0161ali izbiro \u017eivil. Zahvaljujo\u010d tem se boste <strong>nau\u010dili brati etikete, izbrati pravo hrano<\/strong>, poleg tega pa boste odkrili sistem, ki vam doma ne bo pustil velike koli\u010dine 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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Imejte_red_v_shrambi\"><\/span>1. Imejte red v shrambi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite u\u010dinkovito kupovati in vedno imeti pri roki zdravo hrano, je za za\u010detek nujno, da <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-organizirati-svojo-kuhinjo-za-uspesno-hujsanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uredite svojo shrambo,<\/a> hladilnik, zamrzovalnik in vse police z \u017eivili<\/strong>. Med tem splo\u0161nim \u010di\u0161\u010denjem se <strong>znebite vsega, kar je \u017ee poteklo in ni primerno za u\u017eivanje<\/strong>. Hkrati boste dobili tudi pregled nad tem, kaj imate doma, tako da ne boste kupili ve\u010d testenin, tudi \u010de imate na zadnji strani shrambe \u0161e vedno 5 paketov iz leta 2010.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od vas je odvisno, ali boste raje <strong>hranili \u017eivila v originalni embala\u017ei ali steklenih kozarcih<\/strong>. Vedno pa dajte skupaj dolo\u010dene vrste \u017eivil (na primer grah, le\u010da in druge stro\u010dnice), da boste med kuhanjem imeli med \u010dim izbirati. Izberite podoben sistem v hladilniku. Ni razloga, da bi bil jogurt na vseh policah. Pri razvr\u0161\u010danju ne pozabite, da ljudje najpogosteje posegajo po hrani v vi\u0161ini o\u010di. \u010cips, sladkarije in tak\u0161ne dobrote je zato treba postaviti nekam stran, tako da jih ob pogledu v shrambo sploh ne vidite.<\/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=\"is-style-default wp-block-heading\"><strong>V hladilniku ustvarite lo\u010dene predele za:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>mle\u010dne izdelke<\/li><li>\u0161unke, meso, mesne nadomestke, kot je tofu in podobno<\/li><li>sve\u017ee sadje in zelenjava<\/li><li>\u017eivila, ki imajo dalj\u0161i rok trajanja (gor\u010dica, marmelade, konzerve, konzervirana hrana)<\/li><li>kuhano hrano ali \u017eemlje, ki jih je treba \u010dim prej pojesti<\/li><\/ul>\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\"><strong>Ustvarite lo\u010dene predele v shrambi za:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>priloge, \u017eitarice in stro\u010dnice<\/li><li>konzervirano hrano, konzerve, olje, kis<\/li><li>za\u010dimbe (wasabi, sojina omaka, sirupi) in druge bistvene sestavine za kuhanje<\/li><li>krompir, \u010debul, \u010desen in drugo sadje ali zelenjavo<\/li><li>sve\u017ee in nepokvarljivo pecivo<\/li><li>ore\u0161\u010dke, sladkor, moko, za\u010dimbe in drugo dokaj nepokvarljivo blago<\/li><\/ul>\n\n\n\n<p>+ skrivni prostor za ore\u0161\u010dkasta masla, sladkarije, \u010dips in dobrote<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Redno preverjajte datum poteka veljavnosti vseh izdelkov<\/strong>. Posebej idealno je uporabljati tehniko, ki jo trgovci izvajajo v trgovinah v hladilniku. Spredaj polo\u017eite \u017eivila, ki se pribli\u017eujejo datumu izteka, zadaj pa tista, ki bodo \u0161e zdr\u017eala nekaj \u010dasa. Ko vzamete jogurt za zajtrk zgodaj zjutraj, vam ni treba pregledati vsake embala\u017ee, ampak preprosto pose\u017eete po najbli\u017ejem.<\/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\/03\/iStock-510612436-1124x750.jpg\" alt=\"Kako urediti shrambo in hladilnik\" class=\"wp-image-229384\" width=\"843\" height=\"563\" title=\"Kako urediti shrambo in hladilnik\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Nacrtujte_kaj_boste_kuhali\"><\/span>2. Na\u010drtujte, kaj boste kuhali<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce imate hrano \u017ee urejeno, ni te\u017eko vedeti, kaj obi\u010dajno imate v shrambi ali hladilniku in kaj vam manjka. Toda ne zana\u0161ajte se, da boste pri\u0161li v supermarket in se spomnili, kaj in v kak\u0161ni koli\u010dini morate spraviti v ko\u0161arico.<\/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\">Preden se odpravite v supermarket, si <strong>zastavite nekaj vpra\u0161anj:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Za koliko dni kupujete?<\/li><li>Za koliko ljudi kupujete?<\/li><li>Ali ve\u010dinoma jeste zunaj ali vse obroke pripravljate doma?<\/li><li>Kaj boste kuhali in katere sestavine potrebujete?<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vnaprej ne na\u010drtujete, katere obroke \u017eelite skuhati za kosilo, morda ne boste na\u0161li vseh potrebnih sestavin doma in namesto zdravega obroka izbrali hitro dostavo. Hkrati ne pozabite, da ne boste jedli le kosil, ki ste jih na\u010drtovali doma, ampak tudi druge obroke. Zato svojo kuhinjo dopolnite z drugimi dolgotrajnimi in sve\u017eimi \u017eivili. Ogledali si jih bomo v naslednjem poglavju.<\/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 nasvet<\/strong>: Odli\u010dno orodje je lahko list papirja, postavljen na vidno mesto (npr. na hladilnik), kamor lahko kadar koli <strong>zapi\u0161ete, \u010desa vam je zmanjkalo doma.<\/strong> \u010ce greste skozi shrambo morda na prvi pogled ne boste opazili, da nimate ve\u010d papirja za peko, za\u010dimb ali katere koli druge hrane, ki je ne kupujete tako pogosto. Ko vsak \u010dlan gospodinjstva na ta papir napi\u0161e kak\u0161no \u017eivilo in higienske izdelke, ki so jih \u017ee zmanjkalo ali jih zmanjkuje, vam po nakupih doma ne bo manjkalo ni\u010desar.<\/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\/03\/iStock-1179046996-1124x749.jpg\" alt=\"Kako prenehati metati hrano stran\" class=\"wp-image-229406\" width=\"843\" height=\"562\" title=\"Kako prenehati metati hrano stran\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Poskusite_ne_metati_hrane_stran\"><\/span>3. Poskusite ne metati hrane stran<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poskusite se torej nau\u010diti <strong>vsaj nekaj preprostih nasvetov za zmanj\u0161anje odpadkov<\/strong> <strong>in nepotrebnega zapravljanja<\/strong> za hrano, ki nato leti v ko\u0161:<\/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=\"Kaj pomeni &quot;uporabiti do&quot; in &quot;najkraj\u0161i rok uporabnosti&quot;?\" title=\"Kaj pomeni &quot;uporabiti do&quot; in &quot;najkraj\u0161i rok uporabnosti&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\"><li><strong>Redno preverjajte roke uporabe za \u017eivila doma<\/strong> in prilagodite svojo prehrano. \u010ce imate v shrambi nekaj kosov prezrelega sadja, jih uporabite &#8211; pripravite smoothie, jih vrzite v ovseno ka\u0161o, zamrznite, specite nekaj z njim ali jih pojejte kot prigrizek.<\/li><li><strong>&#8220;Uporabiti do&#8221; ni enako kot &#8220;najkraj\u0161i rok uporabnosti&#8221;<\/strong>. \u010ce na primer na sve\u017eem jogurtu najdete te podatke, da bi ga bilo treba zau\u017eiti do dolo\u010denega datuma, bi ga morali do takrat \u017ee res pojesti. \u010ce so na embala\u017ei \u017eivila podatki, da ima najkraj\u0161i rok uporabnosti do dolo\u010denega datuma, se praviloma ne bo ni\u010d hudega zgodilo, \u010de ga boste pojedli kasneje. Ta izraz se obi\u010dajno uporablja pri \u017eivilskih izdelkih, ki imajo rok uporabnosti ve\u010d mesecev, zato nekaj dodatnih dni res ni pomembno. [2]<\/li><li><strong>Kupujte samo tisto, kar resni\u010dno jeste<\/strong>. Ne zalagajte se s sve\u017eo hrano. \u010ce \u017ee kupite ve\u010d sadja ali zelenjave, jih dajte v hladilnik ali pa jih po potrebi zamrznite.<\/li><li><strong>\u017divila hranite v shrambi, razvr\u0161\u010dena po datumu izteka roka uporabnosti<\/strong>. Tiste z najdalj\u0161im rokom postavite zadaj.<\/li><li><strong>Pri naslednjem obroku uporabite vse kuhane sestavine<\/strong>. Vam od kosila ostanejo kak\u0161ne testenine, za katere nimate ve\u010d omake? Vrzite vanje konzervo tune, jogurta, zelenjave, za\u010dimb in zdrava solata za ve\u010derjo je pripravljena v nekaj minutah.<\/li><li><strong>Hrano, ki je ne morete pojesti, dajte v zamrzovalnik<\/strong>. Ali redno zavr\u017eete kos kruha? Dajte pol hleb\u010dka v zamrzovalnik. Ko ga date ven, bo spet skoraj sve\u017eega okusa. Na enak na\u010din lahko pe\u010dena \u017eivila shranjujete v velikih koli\u010dinah. Ko ne boste vedeli, kaj bi jedli za zajtrk, se boste zahvalili, ker ste del tega zamrznili.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Obstaja veliko na\u010dinov nepotratnega ravnanja s hrano<\/strong>. Od vas je odvisno, katerega boste izbrali. Vedno si zapomnite, da manj hrane kot zapravite, ve\u010d denarja prihranite.<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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Jejte_preden_greste_nakupovat\"><\/span>4. Jejte, preden greste nakupovat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj, ko imamo <strong>seznam \u017eivil<\/strong>, moramo le \u0161e iti v trgovino in spraviti napisane izdelke v ko\u0161arico. Sli\u0161i se precej preprosto, kajne? Prav tako je lahko enostavno, vendar ne, \u010de \u0161e niste jedli, preden greste nakupovat. V tem primeru bo va\u0161e godrnjanje \u017eelodca zlahka vplivalo na va\u0161e vedenje in tako lahko v ko\u0161 vr\u017eete kalori\u010dne bombe, \u010demur bi se sicer na \u0161iroko izognili. To vedenje potrjuje tudi raziskava, ki je preu\u010devala razlike v nakupovanju med la\u010dnimi in bogatimi ljudmi. Rezultati ka\u017eejo, da so <strong>tisti, ki niso bili nahranjeni, kupili ve\u010d kalori\u010dne hrane<\/strong> kot tisti, ki so \u0161li v trgovino s polnim \u017eelodcem. <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=\"6177,8565,28689,105964\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Berite_in_opazujte_embalaze_zivil\"><\/span>5. Berite in opazujte embala\u017ee \u017eivil<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce kupujete pakirana \u017eivila in \u017eelite \u017eiveti zdravo, morate prebrati, kaj je napisano na njih. Le tako lahko izberete najprimernej\u0161o opcijo. <strong>Na kaj je treba biti pozoren?<\/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=\"is-style-default wp-block-heading\"><strong>1. Sprednja nalepka<\/strong><\/h3>\n\n\n\n<p>Samo zato, ker je na sprednji strani m\u00fcslijeve plo\u0161\u010dice vitka \u017eenska v kopalkah, \u0161e ne pomeni, da boste po zau\u017eitju videti enako. Na enak na\u010din lahko na embala\u017ei pogosto najdete napisane besede <strong>lahko, fitnes, fit ali beljakovine<\/strong>. Te\u017eava pa je v tem, da za \u0161tevilne take oznake ni predpisov. Tako lahko ob pogledu na fitnes plo\u0161\u010dico redna stranka dobi ob\u010dutek, da gre za zdravo in primerno hrano. Realno pa je pogosto sestavljena iz <strong>strjene ma\u0161\u010dobe, sladkorja in \u0161tevilnih drugih snovi, katerih imen \u0161e nikoli niste sli\u0161ali<\/strong>. Na to je treba biti pozoren.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne tako dolgo nazaj so bili zelo priljubljeni tudi <strong>lahki izdelki<\/strong>, ki naj bi bili z zmanj\u0161ano vsebnostjo ma\u0161\u010dob. Da pa bi imeli ti izdelki kakr\u0161en koli okus, so v proizvodnji porabili toliko ve\u010d sladkorja. Nastala kalori\u010dna vrednost med obi\u010dajnim izdelkom in njegovo la\u017ejo razli\u010dico se tako ni bistveno razlikovala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V zadnjem \u010dasu pa je &#8220;light&#8221; nalepka precej podcenjena, saj jo je nadomestila oznaka &#8220;protein&#8221;, ki bi morala biti <strong>povezana s pove\u010dano vsebnostjo beljakovin v izdelku<\/strong>. Preden pa izdelek s tem napisom daste v ko\u0161arico, primerjajte vsebnost beljakovin v izdelku, ozna\u010denim s &#8220;protein&#8221;, in razli\u010dico, na kateri te besede ni na embala\u017ei. Morda boste presene\u010deni, da se vsebnost beljakovin na primer razlikuje le za 1 g, vendar je cena pri razli\u010dici z &#8220;beljakovinami&#8221; precej vi\u0161ja.<\/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\"><strong>2. Sestavine<\/strong><\/h3>\n\n\n\n<p>Lepota je v preprostosti. In ta rek dvakrat velja za sestavo hrane. Ali je vsebnost posamezne sestavine v plo\u0161\u010dici tako dolga kot va\u0161a roka? Potem to verjetno <strong>ni najbolj primerna hrana.<\/strong> Tudi bonboni so lahko sestavljeni iz le nekaj sestavin. Pri izbiri upo\u0161tevajte tudi, da je <strong>vrstni red uporabljenih surovin na splo\u0161no razvr\u0161\u010den glede na njihovo koli\u010dino, uporabljeno v izdelku<\/strong>. Ali na primer kupite breskov pire, jabolka pa na prvem mestu, slive na drugem in potem nekje na koncu najdete jabol\u010dne arome? Potem to ni najbolj\u0161a izbira. Podobno, ko v ko\u0161arico postavite musli ali granolo, na prvem mestu ne sme biti sladkor, temve\u010d ovsena ka\u0161a.<\/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\/03\/pero-494-1124x750.jpg\" alt=\"Nau\u010dite se brati sestavo in kalori\u010dne vrednosti hrane\" class=\"wp-image-229429\" width=\"843\" height=\"563\" title=\"Nau\u010dite se brati sestavo in kalori\u010dne vrednosti 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>3. Tabela hranilnih vrednosti<\/strong><\/h3>\n\n\n\n<p>Na ve\u010dini \u017eivil boste videli tabelo hranilnih vrednosti, toda na kaj morate biti pozorni?<\/p>\n\n\n\n<p>Najprej se <strong>osredoto\u010dite na te\u017eo<\/strong>. V vsaki tabeli boste na\u0161li informacije o koli\u010dini, na katero se nana\u0161ajo hranilne vrednosti (obi\u010dajno 100 g za trdo hrano ali 100 ml za teko\u010dine). Na embala\u017ei pa so pogosto prikazane tudi vrednosti za <strong>priporo\u010deno velikost porcije<\/strong>. \u010ce si na primer ogledamo vsestransko priljubljeni \u010dips, lahko iz embala\u017ee preberemo, da proizvajalec \u0161teje 30 g kot priporo\u010deno porcijo. Ta te\u017ea ima pribli\u017eno 150 kcal. Se vam zdi to zanemarljivo malo? Z realno vestjo lahko po 30 gramih res prenehate jesti. Verjetno na koncu pojeste celo vre\u010dko, preden se film za\u010dne. Tako boste dnevni vnos kalorij pove\u010dali za ve\u010d kot 500 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobna presene\u010denja se lahko pojavijo v \u0161tevilnih \u017eivilih. To lahko doka\u017eemo na primeru enega izmed priljubljenih nekvarljivih roglji\u010dkov (vrednosti se nekoliko razlikujejo glede na okuse). Na embala\u017ei boste na\u0161li informacije o tem, koliko kalorij in posameznih makrohranil vsebuje <strong>100 g<\/strong> (447 kcal) in <strong>28 g<\/strong> (pribli\u017eno 125 kcal). Kje ti\u010di zajec? 28g je priporo\u010dena koli\u010dina na obrok, ki jo dolo\u010di proizvajalec. <strong>En roglji\u010dek ima 60 g<\/strong>, zato morate izra\u010dunati, koliko kalorij dejansko zau\u017eijete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Poleg tega bodite v tabeli pozorni na:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>vsebnost sladkorja<\/strong> (pogosto ga imenujemo tudi ogljikovi hidrati in z njim povezani sladkorji) &#8211; dnevni vnos dodanega sladkorja <strong>ne sme presegati 10% celotnega vnosa energije<\/strong>; \u010de va\u0161a najljub\u0161a granola vsebuje 40 g sladkorja na 100 g izdelka, jo raje postavite nazaj na polico <span style=\"color: #ff6600\">[7]<\/span><\/li><li><strong>vsebnost soli<\/strong> &#8211; dnevni vnos soli <strong>ne sme presegati 5 g (pribli\u017eno 2-3 g natrija). M<\/strong>orda boste presene\u010deni, ko boste izvedeli, da lahko dnevni vnos soli zapolnite tako, da pojeste samo 100 gramov sira <span style=\"color: #ff6600\">[8]<\/span><\/li><li><strong>vsebnost nasi\u010denih ma\u0161\u010dob in transma\u0161\u010dobnih kislin<\/strong> &#8211; vnos nasi\u010denih ma\u0161\u010dob naj bo manj\u0161i od 10% celotnega vnosa energije, transma\u0161\u010dobe pa naj bi predstavljale <strong>manj kot 1% vsega vnosa energije v va\u0161i prehrani<\/strong>. <span style=\"color: #ff6600\">[9]<\/span><\/li><li><strong>razmerje med posameznimi makrohranili<\/strong> &#8211; vsebnost dolo\u010denih makrohranil gre z roko v roki s <strong>\u010disto sestavo<\/strong>, na primer, \u010de kupujete skuto, poi\u0161\u010dite nearomatizirano, da si zagotovite <strong>vir beljakovin in ne sladkorja<\/strong><\/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\"><strong>4. Izvor \u017eivil<\/strong><\/h3>\n\n\n\n<p>Kar zadeva poreklo, upo\u0161tevajte <strong>dr\u017eavo izvora \u017eivila<\/strong>. Zakaj kupovati uvo\u017eeno zelenjavo v sezoni, ko jo lahko dobite tudi od lokalnih proizvajalcev? Za pakirane izdelke lahko pogosto ugotovite tudi, v kak\u0161nih pogojih so bili ustvarjeni. Na primer, opazite lahko nalepko <strong>BIO<\/strong>, kar pomeni, da je izdelek ekolo\u0161ki. Prisotnost logotipa <strong>Fairtrade<\/strong> je prav tako pogosta, kar pomeni, da blago izpolnjuje tudi dolo\u010dene socialne, ekonomske in okoljske standarde. To pa pomeni, da so ljudje, ki sodelujejo v njegovi proizvodnji, po\u0161teno pla\u010dani za svoje delo. <span style=\"color: #ff6600\">[10]<\/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\/03\/iStock-1156251007-1124x817.jpg\" alt=\"Od kmetov in prodajalcev kupujte lokalne pridelke\" class=\"wp-image-229443\" width=\"843\" height=\"613\" title=\"Od kmetov in prodajalcev kupujte lokalne pridelke\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Kupujte_dolgotrajne_in_sveze_vire_posameznih_makrohranil\"><\/span>6. Kupujte dolgotrajne in sve\u017ee vire posameznih makrohranil<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za vse vire dolo\u010denih makrohranil imamo mo\u017enost izbire sve\u017eih ali dolgo\u017eivih virov. Doma\u010di sistem bo deloval z rednim nakupom sve\u017eih virov, hkrati pa v shrambi ne boste pogre\u0161ali dolgo\u017eivih, ki vam lahko raz\u0161irijo mo\u017enosti. Ko imate doma <strong>razli\u010dne vire makrohranil,<\/strong> boste videli, da iz njih sploh ni te\u017eko pripraviti zdrave jedi. Te bodo okusnej\u0161e, cenej\u0161e in tudi primernej\u0161e od \u017ee pripravljenih obrokov iz trgovine.<\/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=\"has-text-align-center wp-block-heading\">Beljakovine<\/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>Sve\u017ei viri<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>meso, ribe, morski sade\u017ei<\/li><li>\u0161unke in drugi mesni izdelki<\/li><li>jajca<\/li><li>mle\u010dni izdelki (kefir, mleko, jogurt, krem sir, skuta)<\/li><li>tofu&nbsp;<\/li><\/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=\"Kateri viri beljakovin so najbolj\u0161i?\" class=\"wp-image-229474\" title=\"Kateri viri beljakovin so najbolj\u0161i?\" 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>Viri z dolgo \u017eivljenjsko dobo<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>tuna, \u0161koljke, sku\u0161e in pi\u0161\u010dan\u010dje meso v konzervi<\/li><li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/suseno-meso-beef-jerky-original-gymbeam.html\" target=\"_blank\" aria-label=\"su\u0161eno meso (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">su\u0161eno meso<\/a><\/span><\/li><li>\u0161unke in drugi mesni izdelki<\/li><li>tofu<\/li><li><a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\"proteini (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteini<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske plo\u0161\u010dice<\/a> in <a href=\"https:\/\/gymbeam.si\/beljakovinski-piskoti\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">pi\u0161koti<\/span><\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/beljakovinski-cips-in-krekerji\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinski \u010dips<\/a><\/li><li>mle\u010dni izdelki (kefir, mleko, jogurt, skuta)<\/li><li>beljakovinski puding<\/li><li><a href=\"https:\/\/gymbeam.si\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein milkshake<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teko\u010di jaj\u010dni beljaki<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/protein-6-pancakes-bodylab24.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske pala\u010dinke<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/mesanica-za-beljakovinski-kruh-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinski kruh<\/a><\/li><li>stro\u010dnice (le\u010da, grah, fi\u017eol, edamame)<\/li><li>ajda, <a href=\"https:\/\/gymbeam.si\/kvinoja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>, amarant<\/li><li><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\"semena, ore\u0161ki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semena, ore\u0161ki<\/a> in <a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masla iz njih<\/a><\/li><li>delikatesni kvas<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Morda ste opazili, da je nekatere izdelke mogo\u010de <strong>najti med sve\u017eimi in dolgo\u017eivimi \u017eivili<\/strong>. Kako dolgo traja, je odvisno od na\u010dina obdelave. Na primer, \u010de mleko kupite pri kmetu, boste dobili izdelek s \u010disto sestavo, ki je namenjen takoj\u0161nji porabi in ima rok trajanja le nekaj dni. Po drugi strani pa je dolgotrajno mleko iz supermarketa praviloma <strong>toplotno obdelano (UHT)<\/strong>, zaradi \u010desar se v sestavi <strong>izlo\u010dijo mikroorganizmi<\/strong>, mleko pa ima dalj\u0161i rok uporabnosti. \u010ce kupujete mle\u010dni izdelek brez stabilizatorjev, konzervansov in podobno, ne pozabite, da v hladilniku ne bo zdr\u017eal dolgo. Zato nima smisla kupovati velikih koli\u010din, ki bi se v nekaj dneh pokvarile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite odkriti ve\u010d virov beljakovin, si preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine<\/strong><\/a>.<\/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=\"has-text-align-center wp-block-heading\">Ogljikovi hidrati<\/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>Sve\u017ee<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>pe\u010dene dobrote<\/li><li>krompir, sladki krompir in druga sve\u017ea zelenjava<\/li><li>sadje<\/li><\/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=\"Kateri so najbolj\u0161i viri ogljikovih hidratov\" class=\"wp-image-229507\" title=\"Kateri so najbolj\u0161i viri ogljikovih hidratov\" 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>\u017divila z dolgo \u017eivljenjsko dobo<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ri\u017e<\/li><li>vakuumsko pakirano pecivo<\/li><li>knackebrot<\/li><li>ri\u017eevi vaflji<\/li><li>kvinoja<\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/testenine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">testenine<\/a><\/li><li><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovseni kosmi\u010d<\/a><\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">i<\/span><\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcesli <\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/moka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">moka<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a><\/li><li>konzervirano sadje<\/li><li>sterilizirana zelenjava<\/li><li>fermentirana zelenjvava<\/li><li><a href=\"https:\/\/gymbeam.si\/liofilizirane-maline-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">liofilizirano sadje<\/a><\/li><\/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=\"has-text-align-center wp-block-heading\">Ma\u0161\u010dobe<\/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>Sve\u017ee<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>maslo<\/li><li>olive<\/li><li>avokado<\/li><li>ma\u0161\u010dobe, ki so naravni del \u017eivalskih beljakovin<\/li><\/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=\"Ore\u0161\u010dki so odli\u010den vir zdravih ma\u0161\u010dob\" class=\"wp-image-229597\" title=\"Ore\u0161\u010dki so odli\u010den vir zdravih ma\u0161\u010dob\" 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>\u017divila z dalj\u0161im rokom uporabnosti<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>namizno maslo<\/li><li><a href=\"https:\/\/gymbeam.si\/pure-ghee-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ghee<\/a><\/li><li>sterilizirane olive<\/li><li>ore\u0161\u010dki<\/li><li>ore\u0161\u010dkasto maslo<\/li><li>ara\u0161idi<\/li><li>ara\u0161idovo maslo<\/li><li><a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olja<\/a> (kokosovo, laneno, bu\u010dno, olivno)<\/li><li>ma\u0161\u010dobe, ki so naravni del \u017eivalskih beljakovin<\/li><li>visokoodstotna \u010dokolada<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Kot lahko vidite, razli\u010dna makrohranila najdemo v razli\u010dnih \u017eivilih, zato ni te\u017eko ustvariti <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"raznolike in zdrave prehrane, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">raznolike in zdrave prehrane,<\/a> ki se je ne boste naveli\u010dali. Glede na va\u0161e \u010dasovne mo\u017enosti boste kupili na primer polnozrnate pekovske izdelke, maslo, \u0161unko, sir, jajca, zelenjavo in ustvarili hitri sendvi\u010d, v katerem bodo zastopana vsa makrohranila.<\/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=\"7_Ne_kupujte_vsega_v_enem_supermarketu\"><\/span>7. Ne kupujte vsega v enem supermarketu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Danes imamo toliko mo\u017enosti, da bi bilo \u0161koda kupovati samo na enem mestu. Poskusite kar najbolje izkoristiti lokalne vire, <strong>podprite male kmete, gojite svoje ali kupujte v specializiranih trgovinah,<\/strong> kjer je hrana verjetno bolj kakovostna kot v supermarketu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za nakup hrane z dolgo \u017eivljenjsko dobo je <strong><a href=\"https:\/\/gymbeam.si\/\" target=\"_blank\" aria-label=\"e-trgovina (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">e-trgovina<\/a><\/strong> lahko zelo prakti\u010dna izbira. V udobju svojega doma lahko preu\u010dite sestavo hrane in tako <strong>enostavno izberete najbolj\u0161o mo\u017enost<\/strong>. Prednost je tudi ta, da lahko \u017eivila naro\u010dite domov in v trgovino odidete samo po sve\u017eo hrano.<\/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=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot lahko vidite, racionalno kupovati hrano doma imeti zalogopomembnih makrohranil, sploh ni zapletena stvar. Vse, kar morate storiti je, da razvrstite hrano, ki jo \u017ee imate doma, redno kupujete <strong>sve\u017eo hrano v ustreznih koli\u010dinah<\/strong> in poskrbite tudi za to, da imate vedno na zalogi hrano z dalj\u0161o \u017eivljenjsko dobo. Pri nakupu bodite previdni pri sestavi, preberite obe strani embala\u017ee in se ne bojite uporabljati razli\u010dnih virov. Sve\u017ee izdelke lahko kupite pri lokalnih proizvajalcih, dolgotrajne izdelke pa v e-trgovinah, kjer lahko sestavine preu\u010dite v udobju svojega doma in tako izberete najbolj\u0161o mo\u017enost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako vam gre &#8211; vam uspe zau\u017eiti kupljeno ali morate zavre\u010di nekaj hrane? Delite svoje izku\u0161nje ter nasvete, kako in kje lahko kupujete.<\/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 prenehati metati hrano stran in se nau\u010diti pravilno nakupovati? Imamo 7 nasvetov, kako si doma urediti optimalno zalogo zdrave hrane.<\/p>\n","protected":false},"author":100,"featured_media":229641,"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":[122],"tags":[6279,6843,7359,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-243250","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","9":"tag-makrozivila","10":"tag-prehrana-sl","11":"tag-zdrav-zivljenjski-slog","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 nasvetov za pravilno izbiro in nakup \u017eivil - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pametno nakupovati \u017eivila? Nau\u010dite se o stvareh, kot so etikete, sve\u017ei in dolgotrajni viri beljakovin, ogljikovih hidratov in ma\u0161\u010dob.\" \/>\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-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 nasvetov za pravilno izbiro in nakup \u017eivil - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako pametno nakupovati \u017eivila? Nau\u010dite se o stvareh, kot so etikete, sve\u017ei in dolgotrajni viri beljakovin, ogljikovih hidratov in ma\u0161\u010dob.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-04-16T10:51:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-03-23T14:18:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2021\/03\/featured-9.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"7 nasvetov za pravilno izbiro in nakup \u017eivil\",\"datePublished\":\"2021-04-16T10:51:02+00:00\",\"dateModified\":\"2022-03-23T14:18:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/\"},\"wordCount\":2726,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/featured-9.png\",\"keywords\":[\"beljakovine\",\"makro\u017eivila\",\"prehrana\",\"zdrav \u017eivljenjski slog\"],\"articleSection\":[\"Hrana in zdrav \u017eivljenjski slog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/\",\"name\":\"7 nasvetov za pravilno izbiro in nakup \u017eivil - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/featured-9.png\",\"datePublished\":\"2021-04-16T10:51:02+00:00\",\"dateModified\":\"2022-03-23T14:18:37+00:00\",\"description\":\"Kako pametno nakupovati \u017eivila? 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