{"id":245940,"date":"2020-09-15T12:02:00","date_gmt":"2020-09-15T10:02:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=245940"},"modified":"2023-12-19T03:27:50","modified_gmt":"2023-12-19T02:27:50","slug":"kako-ucinkovito-pripremiti-i-spakirati-obroke","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/","title":{"rendered":"Kako u\u010dinkovito pripremiti i spakirati obroke?"},"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\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/#Sto_je_planirana_priprema_obroka_ili_pakiranje_hrane\" title=\"\u0160to je planirana priprema obroka ili pakiranje hrane\">\u0160to je planirana priprema obroka ili pakiranje hrane<\/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\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/#Vrste_pripreme_obroka\" title=\"Vrste pripreme obroka\">Vrste pripreme obroka<\/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\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/#Prednosti_pripreme_obroka\" title=\"Prednosti pripreme obroka\">Prednosti pripreme obroka<\/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\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/#Kako_pripremati_obroke\" title=\"Kako pripremati obroke?\">Kako pripremati obroke?<\/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\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/#Kako_pohraniti_hranu_na_hladnome\" title=\"Kako pohraniti hranu na hladnome?\">Kako pohraniti hranu na hladnome?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Priprema obroka i kontrola prehrane jedan su od&nbsp;<strong>klju\u010dnih elemenata za postizanje bilo kojeg fitnes cilja<\/strong>. Osim toga, pakiranje obroka&nbsp;<strong>u\u0161tedjet \u0107e vam vrijeme, novac i stres<\/strong>. Stoga pro\u010ditajte u \u010demu le\u017ei&nbsp;<strong>ljepota temeljite pripreme obroka.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_planirana_priprema_obroka_ili_pakiranje_hrane\"><\/span><strong>\u0160to je planirana priprema obroka ili pakiranje hrane<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Priprema obroka jednostavan je hrvatski termin za pripremanje obroka. To je&nbsp;<strong>koncept odabira i pripreme obroka unaprijed<\/strong>&nbsp;kako biste&nbsp;<strong>u\u0161tedjeli vrijeme i kontrolirali porcije ili uravnote\u017eenost obroka<\/strong>. Klju\u010dna je za mnoge osobe kao pomo\u0107 u&nbsp;<strong>postizanju<\/strong>&nbsp;<strong>zdravstvenih i fitnes ciljeva<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovo je na\u010delo posebno popularno me\u0111u&nbsp;<strong>sporta\u0161ima i zauzetim ljudima<\/strong>&nbsp;koji jednostavno nemaju vremena kuhati i stajati za \u0161tednjakom.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/variety-of-dishes-1640771-min-min-1124x843.jpg\" alt=\"Kako u\u010dinkovito pripremiti i spakirati obroke?\" class=\"wp-image-175373\" style=\"width:843px;height:632px\" title=\"Kako u\u010dinkovito pripremiti i spakirati obroke?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/variety-of-dishes-1640771-min-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/variety-of-dishes-1640771-min-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/variety-of-dishes-1640771-min-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/variety-of-dishes-1640771-min-min-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vrste_pripreme_obroka\"><\/span>Vrste pripreme obroka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji nekoliko na\u010dina za planiranje obroka koji zajam\u010deno&nbsp;<strong>poma\u017eu u\u0161tedjeti vrijeme<\/strong>. Najpopularniji uklju\u010duju:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Serijsko kuhanje<\/strong>&nbsp;\u2013 priprema jednog obroka nekoliko dana unaprijed. Tijekom vikenda mo\u017eete pripremiti hranu koju \u0107ete staviti u hladnjak ili zamrziva\u010d i konzumirati je u sljede\u0107ih nekoliko dana.<\/li>\n\n\n\n<li><strong>Individualne porcije obroka&nbsp;<\/strong>\u2013 u jednom \u0107ete danu pripremiti nekoliko vrsta obroka, pohraniti ih u posude za hranu i konzumirati ih u sljede\u0107ih nekoliko dana.<\/li>\n\n\n\n<li><strong>Priprema sastojaka za kuhanje<\/strong>&nbsp;\u2013 ova vrsta pripreme obroka \u0161tedi vrijeme pripremom sastojaka koji su vam potrebni za kuhanje unaprijed. Mo\u017eete narezati <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, meso ili krumpire u posudu kako bi vam kuhanje kasnije oduzelo manje vremena i truda.&nbsp;<span class=\"tadv-color\" style=\"color:#ff6600\">[1] [7]<\/span><\/li>\n<\/ul>\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\"><span class=\"ez-toc-section\" id=\"Prednosti_pripreme_obroka\"><\/span>Prednosti pripreme obroka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji zaista mnogo prednosti povezanih s pripremom obroka. Mogu utjecati na va\u0161e&nbsp;<strong>zdravlje, te\u017einu, ali i na va\u0161 nov\u010danik<\/strong>. Pogledajte koje&nbsp;<strong>prednosti donosi priprema obroka.<\/strong><\/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\">Glad vas nikada ne\u0107e uhvatiti nespremne<\/h3>\n\n\n\n<p>Ljudi koji nisu navikli na&nbsp;<strong>redovitu prehranu<\/strong>&nbsp;obi\u010dno imaju&nbsp;<strong>problema s kontrolom te\u017eine.<\/strong>&nbsp;Ako niste navikli jesti&nbsp;<strong>u otprilike isto vrijeme svaki dan<\/strong>, va\u0161 mozak ne mo\u017ee poslati informaciju da je vrijeme za jelo. Stoga vas glad zaista mo\u017ee&nbsp;<strong>uhvatiti bilo kada<\/strong>&nbsp;i ako nemate unaprijed pripremljenu hranu,&nbsp;<strong>pribjegavate lo\u0161im navikama jedenja<\/strong>. Naprimjer, ovo uklju\u010duje kalori\u010dne ili nezdrave&nbsp;<strong>dostave hrane ili jedenje<\/strong>&nbsp;svega \u0161to vam do\u0111e pod ruku. Me\u0111utim, priprema obroka osigurat \u0107e da vas&nbsp;<strong>glad nikada ne uhvati nespremne.<\/strong>&nbsp;Mo\u017eete imati hranu spremnu za cijeli dan, dakle&nbsp;<strong>doru\u010dak, u\u017einu, ru\u010dak, popodnevnu u\u017einu i ve\u010deru<\/strong>. Ako osjetite glad, jednostavno&nbsp;<strong>posegnite za zdravom alternativom<\/strong>&nbsp;koju ste pripremili dan ranije.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[3] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/DSC09506-1-min-1124x751.jpg\" alt=\"Koja je planirana priprema jela ili boks\" class=\"wp-image-175282\" style=\"width:843px;height:563px\" title=\"Koja je planirana priprema jela ili boks\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC09506-1-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC09506-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC09506-1-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC09506-1-min-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Stje\u010dete kontrolu nad prehranom<\/h3>\n\n\n\n<p>Kontrola nad prehranom&nbsp;<strong>temelj je za zdravije tijelo i postizanje fitnes ciljeva<\/strong>. Ako ne znate koliko jesti, kako znate da je&nbsp;<strong>tijelu dovoljno?<\/strong>&nbsp;Zahvaljuju\u0107i pripremi obroka,&nbsp;<strong>to\u010dno \u0107ete znati koliko kalorija i koje makronutrijente<\/strong>&nbsp;sadr\u017ei va\u0161a prehrana. Znat \u0107ete koje ste&nbsp;<strong>sve sastojke<\/strong>&nbsp;koristili u kuhanju da biste osigurali da ste u svoje tijelo unijeli samo&nbsp;<strong>najkvalitetniju hranu i sastojke<\/strong>. Ljepota pripreme obroka&nbsp;<strong>le\u017ei u ravnote\u017ei.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[3] [4] [5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste postigli tu ravnote\u017eu, trebate se usredoto\u010diti na sljede\u0107e&nbsp;<strong>dvije glavne to\u010dke<\/strong>&nbsp;prilikom pripreme obroka:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pratite dnevni unos kalorija<\/strong>&nbsp;\u2013 u tome vam mogu pomo\u0107i razli\u010dite aplikacije i grafikoni kalorija.<\/li>\n\n\n\n<li><strong>Odr\u017eavajte ravnote\u017eu makronutrijenata<\/strong>&nbsp;\u2013 va\u0161a bi se dnevna prehrana trebala sastojati od uravnote\u017eenog postotka makronutrijenata u omjeru:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span>\n<ul class=\"wp-block-list\">\n<li>45 \u2013 65% kalorija od ugljikohidrata<\/li>\n\n\n\n<li>20 \u2013 35% kalorija od masno\u0107a<\/li>\n\n\n\n<li>10 \u2013 35% kalorija od proteina.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_7142-min-1124x749.jpeg\" alt=\"Benefits of meal preparation\" class=\"wp-image-175308\" style=\"width:843px;height:562px\" title=\"Benefits of meal preparation\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_7142-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_7142-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_7142-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_7142-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Pomo\u0107i \u0107e vam u\u0161tedjeti vrijeme i novac<\/h3>\n\n\n\n<p>Bez obzira koju vrstu pripreme obroka odaberete, kao rezultat \u0107ete uvijek&nbsp;<strong>u\u0161tedjeti vrijeme<\/strong>. Me\u0111utim, za&nbsp;<strong>pripremu<\/strong>&nbsp;<strong>obroka<\/strong>&nbsp;moglo bi vam trebati malo dulje vremena dok ne prona\u0111ete pravi sustav. Kao primjer uzmimo da odlu\u010dite&nbsp;<strong>pripremiti obroke za cijeli tjedan u nedjelju popodne<\/strong>.&nbsp;Moglo bi potrajati, ali cijeli \u0107ete tjedan&nbsp;<strong>imati odli\u010dne obroke pri ruci<\/strong>&nbsp;i<strong>&nbsp;vi\u0161e ne\u0107e trebati provesti vrijeme u kuhinji<\/strong>.&nbsp;Stoga \u0107ete imati vi\u0161e vremena za vje\u017ebanje ili ostale aktivnosti za slobodno vrijeme. Razmislite koliko&nbsp;<strong>vremena potro\u0161ite stoje\u0107i<\/strong>&nbsp;ispred hladnjaka&nbsp;<strong>poku\u0161avaju\u0107i smisliti \u0161to kuhati<\/strong>. Kada je va\u0161a hrana unaprijed spremna, sve \u0161to trebate u\u010diniti jest&nbsp;<strong>izvaditi je iz hladnjaka i zagrijati.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pripremanjem obroka stje\u010dete i vi\u0161e kontrole nad&nbsp;<strong>tro\u0161kovima za hranu<\/strong>. Osim \u0161to&nbsp;<strong>uklanjate koli\u010dinu hrane koju naru\u010dujete putem dostave<\/strong>, a to \u0107e zasigurno smanjiti va\u0161e tro\u0161kove, to\u010dno \u0107ete znati<strong>&nbsp;koje sastojke trebate kupiti<\/strong>&nbsp;kako ne biste trebali i\u0107i u trgovinu nekoliko puta tjedno. Na\u0161 \u010dlanak&nbsp;<a class=\"ek-link\" title=\"12 savjeta za povoljnu kupnju i pripremu obroka.\" href=\"https:\/\/gymbeam.hr\/blog\/12-savjeta-za-povoljnu-kupnju-i-pripremu-jela\/\" target=\"_blank\" rel=\"noopener noreferrer\">12 savjeta za povoljnu kupnju i pripremu obroka.<\/a><\/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\">Uklanja otpad<\/h3>\n\n\n\n<p>Ova to\u010dka ide ruku pod ruku sa \u0161tednjom novca. Nakon \u0161to&nbsp;<strong>ustanovite rutinsku pripremu obroka<\/strong>, to\u010dno \u0107ete znati&nbsp;<strong>koliko vam je potrebno od svakog sastojka.<\/strong>&nbsp;To \u0107e vam pomo\u0107i da izbjegnete&nbsp;<strong>rasipanje hrane, bacanje zbog isteka roka trajanja<\/strong>&nbsp;i&nbsp;<strong>smanjite koli\u010dinu nastalog otpada.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span>&nbsp;U SAD-u prosje\u010dna osoba baci&nbsp;<strong>108 kilograma hrane<\/strong>&nbsp;godi\u0161nje, \u0161to je 21% hrane koju kupi. U prosjeku bace 1800 dolara godi\u0161nje u sme\u0107e.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span>&nbsp;U EU se svake godine baci oko&nbsp;<strong>88 milijuna tona hrane<\/strong>, \u0161to je<strong>&nbsp;173 kilograma po osobi.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span>&nbsp;Ta hrana i njezino pakiranje<strong>&nbsp;uni\u0161tavaju okoli\u0161<\/strong>&nbsp;i&nbsp;<strong>negativno doprinose klimatskim promjenama.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"735\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/garbage-2729608_1920-min-1124x735.jpg\" alt=\"Uklanja otpad\" class=\"wp-image-175321\" style=\"width:843px;height:551px\" title=\"Uklanja otpad\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/garbage-2729608_1920-min-1124x735.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/garbage-2729608_1920-min-400x262.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/garbage-2729608_1920-min-1536x1005.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/garbage-2729608_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Poma\u017ee smanjiti stres<\/h3>\n\n\n\n<p>Mnogo ljudi&nbsp;<strong>pribjegava razli\u010ditim dijetama<\/strong>&nbsp;u poku\u0161aju da izgube te\u017einu, \u0161to zna\u010dajno&nbsp;<strong>doprinosi stresu<\/strong>. Me\u0111utim,&nbsp;<strong>ne morate samo<\/strong>&nbsp;smanjiti broj kalorija i gubiti te\u017einu&nbsp;<strong>izgladnjivanjem<\/strong>, zasigurno je bolje rje\u0161enje&nbsp;<strong>mudro kontrolirati prehranu.<\/strong>&nbsp;Gore smo objasnili va\u017enost ravnote\u017ee za pravilnu ishranu, ali nismo rekli koje&nbsp;<strong>jo\u0161&nbsp;prednosti ima<\/strong>. Poma\u017ee&nbsp;<strong>aktivno smanjiti stres<\/strong>. Odluke koje unaprijed donesete pomo\u0107i \u0107e vam da se&nbsp;<strong>osje\u0107ate ugodnije,<\/strong>&nbsp;<strong>ne\u0107ete osje\u0107ati stisku s vremenom<\/strong>&nbsp;<strong>ili kajanje zbog lo\u0161ih prehrambenih odluka<\/strong>. Jednostavno re\u010deno, bit \u0107ete spremni za sve \u0161to vas \u010deka.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Imat \u0107ete kontrolu nad veli\u010dinom porcija<\/h3>\n\n\n\n<p>Prevelike porcije hrane mogu doprinijeti&nbsp;<strong>prejedanju i posljedi\u010dnom gomilanju kilograma.<\/strong>&nbsp;<strong>Premale<\/strong>&nbsp;porcije tako\u0111er su prijetnja, jer ako se ne najedete do sitosti, automatski \u0107ete&nbsp;<strong>posegnuti za drugim obrokom.<\/strong>&nbsp;Me\u0111utim, spremanje obroka u spremnike pomo\u0107i \u0107e vam da&nbsp;<strong>kontrolirate veli\u010dinu porcije.<\/strong>&nbsp;Vi najbolje znate&nbsp;<strong>koliko vam je hrane potrebno da uta\u017eite glad.<\/strong>&nbsp;Osim toga, kontrola porcija ima mnogo ostalih prednosti kao \u0161to su:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[5] [11]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>osiguravanje bolje probave<\/li>\n\n\n\n<li>odr\u017eavanje uravnote\u017eene razine \u0161e\u0107era u krvi<\/li>\n\n\n\n<li>zadovoljavanje fizi\u010dke gladi<\/li>\n<\/ul>\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=\"45271,45292,45280,37870,36262,42058,39118,38797,37864\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Unijet \u0107e raznolikost u va\u0161u prehranu<\/h3>\n\n\n\n<p>Ako&nbsp;<strong>svaki dan morate misliti \u0161to danas pripremiti za ru\u010dak ili ve\u010deru,<\/strong>&nbsp;vjerojatno \u0107ete&nbsp;<strong>odabrati hranu koju je lako pripremiti<\/strong>&nbsp;zbog vremenskog ograni\u010denja. Ako prihvatite pripremu hrane, imat \u0107ete&nbsp;<strong>mnogo vremena za razmi\u0161ljanje<\/strong>&nbsp;\u0161to \u0107ete&nbsp;<strong>pripremiti za sljede\u0107e dane.<\/strong>&nbsp;Najednom \u0107e vam se otvoriti&nbsp;<strong>\u0161irok raspon mogu\u0107nosti<\/strong>, koje sastojke koristiti i sve&nbsp;<strong>na\u010dine na koje ih mo\u017eete pripremiti.<\/strong>&nbsp;Ne\u0107ete biti&nbsp;<strong>ograni\u010deni na istu poznatu hranu<\/strong>&nbsp;koju ne \u017eelite&nbsp;<strong>jesti cijeli tjedan.<\/strong>&nbsp;Osim toga, pobolj\u0161at \u0107ete svoje&nbsp;<strong>kulinarske sposobnosti<\/strong>&nbsp;i ohrabiti se za tra\u017eenje&nbsp;<strong>novih i postupno sve zahtjevnijih&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">recepata<\/a>.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"897\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/unnamed-9-2-min-1124x897.jpg\" alt=\"Priprema obroka unijet \u0107e raznolikost u va\u0161u prehranu\" class=\"wp-image-175295\" style=\"width:843px;height:673px\" title=\"Priprema obroka unijet \u0107e raznolikost u va\u0161u prehranu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-9-2-min-1124x897.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-9-2-min-400x319.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-9-2-min-1536x1226.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-9-2-min-2048x1634.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_pripremati_obroke\"><\/span>Kako pripremati obroke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jesu li vas&nbsp;<strong>prednosti pripreme obroka<\/strong>&nbsp;uvjerile da isprobate ovu metodu? Donosimo&nbsp;<strong>zajam\u010dene savjete kako to u\u010diniti!<\/strong><\/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\">Napravite jelovnik za cijeli tjedan<\/h3>\n\n\n\n<p>Priprema obroka najbolje funkcionira ako se&nbsp;<strong>strogo dr\u017eite unaprijed pripremljenog plana.<\/strong>&nbsp;Taj bi trebao uklju\u010divati to\u010dne informacije kao \u0161to su:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>koje \u0107ete recepte pripremati<\/li>\n\n\n\n<li>koje sastojke trebate kupiti<\/li>\n\n\n\n<li>dan u kojem pripremate obroke<\/li>\n\n\n\n<li>za koliko \u0107ete dana pripremiti obrok<\/li>\n\n\n\n<li>koje su nutritivne vrijednosti obroka<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Plan ovisi samo o vama i trebao bi&nbsp;<strong>odgovarati tjednom rasporedu.<\/strong>&nbsp;Odre\u0111ivanje to\u010dnih dana i vremena&nbsp;<strong>pojednostavnit \u0107e postupak dono\u0161enja odluka<\/strong>&nbsp;i mentalno i vremenski vas osloboditi za ostale stvari.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Na\u0161i savjeti:&nbsp;<\/strong>Kako biste u\u0161tedjeli vrijeme, odaberite recepte koji zahtijevaju razli\u010dite metode pripreme. Previ\u0161e recepata koji zahtijevaju istu opremu za kuhanje, kao \u0161to je pe\u0107nica, ograni\u010dit \u0107e broj obroka koje mo\u017eete pripremiti u jednom danu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/computer-desk-hand-laptop-374631-min-1124x749.jpg\" alt=\"Kako pripremati obroke?\" class=\"wp-image-175334\" style=\"width:843px;height:562px\" title=\"Kako pripremati obroke?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/computer-desk-hand-laptop-374631-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/computer-desk-hand-laptop-374631-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/computer-desk-hand-laptop-374631-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/computer-desk-hand-laptop-374631-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Pripremite popis za kupnju<\/h3>\n\n\n\n<p>Kupnja&nbsp;<strong>bez pripreme<\/strong>&nbsp;mo\u017ee biti stvarni gubitak vremena, ali i gubitak novca. Ako odete u trgovinu&nbsp;<strong>bez popisa za kupnju,<\/strong>&nbsp;kupit \u0107ete ne samo ono \u0161to vam je stvarno potrebno, ve\u0107 i gomilu ostalih,&nbsp;<strong>ponekad zaista nepotrebnih stvari.<\/strong>&nbsp;Ograni\u010dite kupnju hrane na samo&nbsp;<strong>jedan dan u tjednu<\/strong>&nbsp;i koristite&nbsp;<strong>uslugu dostave hrane,<\/strong>&nbsp;\u0161to \u0107e vam pomo\u0107i u\u0161tedjeti mnogo vremena.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/supermarket-949913_1920-min-1124x744.jpg\" alt=\"Kupovina bez popisa za kupnju je gubljenje vremena\" class=\"wp-image-175347\" style=\"width:843px;height:558px\" title=\"Kupovina bez popisa za kupnju je gubljenje vremena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/supermarket-949913_1920-min-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/supermarket-949913_1920-min-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/supermarket-949913_1920-min-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/supermarket-949913_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Napravite tijek postupanja<\/h3>\n\n\n\n<p>Promi\u0161ljeni tijek postupanja pomo\u0107i \u0107e vam&nbsp;<strong>u\u0161tedjeti vrijeme provedeno u kuhinji.<\/strong>&nbsp;Ako ste odabrali&nbsp;<strong>nekoliko razli\u010ditih recepata,<\/strong>&nbsp;zapo\u010dnite s onim koji iziskuje najvi\u0161e vremena za kuhanje, kao \u0161to je juha. Kada pripremite sastojke i stavite juhu na \u0161tednjak, obi\u010dno se samo treba&nbsp;<strong>povremeno za\u010diniti ili promije\u0161ati.<\/strong>&nbsp;Dok se juha kuha, mo\u017eete&nbsp;<strong>po\u010deti pripremati ostala jela.<\/strong>&nbsp;Isto vrijedi za&nbsp;<strong>jela koja se peku u pe\u0107nici<\/strong>&nbsp;i koja ne morate neprestano nadzirati. Kako biste u\u0161tedjeli jo\u0161 vi\u0161e vremena,&nbsp;<strong>dobro promotrite sve odabrane recepte.<\/strong>&nbsp;Mo\u017eda \u0107ete primijetiti da neka trebaju&nbsp;<strong>iste sastojke<\/strong>&nbsp;koji se mogu odjednom pripremiti.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[5] [7]<\/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\">Odaberite pravi spremnik za hranu<\/h3>\n\n\n\n<p>Mnogo ljudi&nbsp;<strong>osu\u0111uje pripremu obroka&nbsp;<\/strong>upravo zato \u0161to se boje&nbsp;<strong>brzog isteka roka trajanja hrane.&nbsp;<\/strong>Me\u0111utim, ako<strong>&nbsp;koristite pravi spremnik za hranu&nbsp;<\/strong>kako biste je pohranili, nemate razloga za brigu. Koje su naj\u010de\u0161\u0107e vrste spremnika me\u0111u kojima mo\u017eete birati?&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hermeti\u010dni spremnici za sastojke<\/strong>&nbsp;\u2013 to su silikonske vre\u0107ice jednostavne za pranje ili spremnici u koje mo\u017eete pohraniti sastojke. Ti im d\u017eepi\u0107i \u010duvaju svje\u017einu i hrskavost jako dugo vremena.<\/li>\n\n\n\n<li><strong>Posude za mikrovalnu bez BPA&nbsp;<\/strong>\u2013 BPA je kemijska tvar koja se koristi u proizvodnji PVC plastike, a na visokim temperaturama mo\u017ee imati negativan utjecaj na tijelo. Stoga odaberite plasti\u010dne spremnike i posude bez BPA.<\/li>\n\n\n\n<li><strong>Spremnici pogodni za zamrziva\u010d&nbsp;<\/strong>\u2013 ne mogu se sve posude pohraniti u zamrziva\u010d, jer se mogu rasprsnuti na jako niskim temperaturama. Me\u0111utim, postoje posebni spremnici otporni na zamrzavanje koji su idealni za pohranu hrane u zamrziva\u010d.<\/li>\n\n\n\n<li><strong>Organizatori za hranu&nbsp;<\/strong>\u2013 prakti\u010dni plasti\u010dni ili stakleni organizatori u koje mo\u017eete staviti svu svoju hranu odjednom. Zahvaljuju\u0107i njima, mo\u017eete razdvojiti prilog ili umak od glavnog jela u jednoj zdjeli.<\/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\">Vi\u0161e zajam\u010denih savjeta za uspje\u0161nu pripremu obroka<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>najprije zapo\u010dnite s receptima jednostavnima za pripremu i ako ste u tome dobri, mo\u017eete posegnuti za izazovnijima<\/li>\n\n\n\n<li>kuhajte jela koja volite<\/li>\n\n\n\n<li>ulo\u017eite u kvalitetne&nbsp;<a title=\"Torbe za hranu\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/torbe-za-hranu\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">torbe za hranu<\/a><\/li>\n\n\n\n<li>odaberite zdrave sastojke<\/li>\n\n\n\n<li>prou\u010dite rokove isteka trajanja na pakiranjima proizvoda<\/li>\n\n\n\n<li>jedite hranu koja se lako kvari kao prvu<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[2]<\/span><\/li>\n<\/ul>\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\"><span class=\"ez-toc-section\" id=\"Kako_pohraniti_hranu_na_hladnome\"><\/span>Kako pohraniti hranu na hladnome?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Brinete li se koju hranu&nbsp;<strong>mo\u017eete pohraniti u hladnjak,<\/strong>&nbsp;a koja bi&nbsp;<strong>trebala i\u0107i u zamrziva\u010d?<\/strong>&nbsp;Pobli\u017ee pogledajte koja \u0107e hrana du\u017ee trajati na hladnome:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hla\u0111enje na 4\u00b0C ili manje<\/strong><\/p>\n\n\n\n<p>1 &#8211; 2 dana: kuhana mljevena perad ili mljevena govedina<\/p>\n\n\n\n<p>3 &#8211; 4 dana: potpuno kuhano meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>, perad, juhe i variva<\/p>\n\n\n\n<p>5 dana: kuhani grah, hummus<\/p>\n\n\n\n<p>1 tjedan: kuhana jaja, narezano <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, ako je pohranjeno u hermeti\u010dkom spremniku<\/p>\n\n\n\n<p>2 tjedna: mekani sir<\/p>\n\n\n\n<p>5 \u2013 6 tjedana: tvrdi sir<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zamrzavanje na -17\u00b0C ili manje<\/strong><\/p>\n\n\n\n<p>2 \u2013 3 mjeseca: juhe, variva, kuhani grah<\/p>\n\n\n\n<p>3 \u2013 6 mjeseci: kuhano ili mljeveno meso, perad<\/p>\n\n\n\n<p>6 \u2013 8 mjeseci: bobi\u010dasto vo\u0107e i narezano vo\u0107e (banana, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/jabuke-hr\/\" class=\"ek-link\">jabuke<\/a>, kru\u0161ke, \u0161ljive, mango) pohranjeno u vre\u0107ice za zamrzavanje<\/p>\n\n\n\n<p>8 \u2013 12 mjeseci: povr\u0107e, ako je prethodno blan\u0161irano 3 \u2013 5 minuta<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priprema obroka unaprijed&nbsp;<strong>odli\u010dna je za ljude&nbsp;<\/strong>koji \u017eele&nbsp;<strong>provoditi manje vremena u kuhinji i imati kontrolu nad prehranom.<\/strong>&nbsp;Osim toga, promi\u010de i&nbsp;<strong>konzumaciju nutritivno bogate hrane<\/strong>&nbsp;i destimulira konzumaciju&nbsp;<strong>manje nutritivne hrane<\/strong>&nbsp;kao \u0161to je fast food.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li i vi&nbsp;<strong>podlegli trendu pripreme obroka?<\/strong>&nbsp;Podijelite s nama svoje iskustvo u komentarima. Ako vam se svidio \u010dlanak i \u017eeljeli biste ove savjete preporu\u010diti prijatelju, nemojte ih oklijevati&nbsp;<strong>podijeliti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/food-bags\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFood Bags\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Priprema obroka i kontrola prehrane jedan su od klju\u010dnih elemenata za postizanje bilo kojeg fitnes cilja. Osim toga, pakiranje obroka u\u0161tedjet \u0107e vam vrijeme, novac i stres. Stoga pro\u010ditajte u \u010demu le\u017ei ljepota temeljite pripreme obroka.<\/p>\n","protected":false},"author":22,"featured_media":175520,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6668,7148,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-245940","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-plan-prehrane-hr","9":"tag-priprema-hrane-hr","10":"tag-zdrav-nacin-zivota-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako u\u010dinkovito pripremiti i spakirati obroke? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Priprema obroka odli\u010dan je na\u010din da provedete manje vremena u kuhinji i postignete zdravu prehranu. 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