{"id":256547,"date":"2021-05-20T08:30:00","date_gmt":"2021-05-20T06:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=256547"},"modified":"2021-05-19T14:16:26","modified_gmt":"2021-05-19T12:16:26","slug":"30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/","title":{"rendered":"30-dnevni izziv, ki vam bo v pomo\u010d pri huj\u0161anju in zdravi prehrani"},"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\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/#Kaj_je_cujece_prehranjevanje\" title=\"Kaj je \u010duje\u010de prehranjevanje?\">Kaj je \u010duje\u010de prehranjevanje?<\/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\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/#Kaksne_so_prednosti_cujecega_prehranjevanja\" title=\"Kak\u0161ne so prednosti \u010duje\u010dega prehranjevanja?\">Kak\u0161ne so prednosti \u010duje\u010dega prehranjevanja?<\/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\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/#1_Lahko_pomaga_v_boju_proti_prenajedanju\" title=\"1. Lahko pomaga v boju proti prenajedanju\">1. Lahko pomaga v boju proti prenajedanju<\/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\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/#2_Lahko_pomaga_shujsati_ne_da_bi_morali_biti_na_dieti\" title=\"2. Lahko pomaga shuj\u0161ati, ne da bi morali biti na dieti\">2. Lahko pomaga shuj\u0161ati, ne da bi morali biti na dieti<\/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\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/#3_Pocutili_se_boste_veliko_bolje\" title=\"3. Po\u010dutili se boste veliko bolje\">3. Po\u010dutili se boste veliko bolje<\/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\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/#4_Bolje_boste_izgledali\" title=\"4. Bolje boste izgledali\">4. Bolje boste izgledali<\/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\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/#5_Veliko_vec_boste_uzivali_v_hrani\" title=\"5. Veliko ve\u010d boste u\u017eivali v hrani\">5. Veliko ve\u010d boste u\u017eivali v hrani<\/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\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/#Zacnite_z_analizo_svojih_navad_in_odkrijte_svoje_prehranske_pomanjkljivosti\" title=\"Za\u010dnite z analizo svojih navad in odkrijte svoje prehranske pomanjkljivosti\">Za\u010dnite z analizo svojih navad in odkrijte svoje prehranske pomanjkljivosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/#Kako_jesti_cujece_Zacnite_s_svojim_prehranjevalnim_izzivom\" title=\"Kako jesti \u010duje\u010de? Za\u010dnite s svojim prehranjevalnim izzivom\">Kako jesti \u010duje\u010de? Za\u010dnite s svojim prehranjevalnim izzivom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste pri\u010dakovali, da bomo imeli za vas &#8220;velik&#8221; izziv, v katerem boste trdo delali cel mesec, vsak dan, zmanj\u0161ali vnos hrane na minimum in si z muko ustvarili seksi postavo? Potem vas bomo \u017eal razo\u010darali. Tak pristop je pogosto drasti\u010dno restriktiven, nezdrav in dolgoro\u010dno nevzdr\u017een. Izgubljena te\u017ea se pogosto vrne zelo hitro in zelo verjetno celo z nekaj odve\u010dne ma\u0161\u010dobe. Danes se torej ne bomo ukvarjali s tem, kaj jeste, ampak se bomo osredoto\u010dili na to, <strong>kako jeste.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali se vam kdaj pripeti, da greste v shrambo po pi\u0161kot, da bi ga pojedli skupaj s kavo, in ga na koncu pojeste, \u0161e preden sedite za mizo? Ali pa <strong>redno jeste kosilo za ra\u010dunalnikom<\/strong>, ne da bi se popolnoma koncentrirali na hrano? Potem se morate seznaniti s konceptom <strong>\u010duje\u010dega prehranjevanja<\/strong>, ki vam bo pomagal gledati hrano s sve\u017eim pogledom. In najverjetneje bo njegova uporaba pozitivno vplivala tudi na va\u0161o postavo.<\/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=\"Kaj_je_cujece_prehranjevanje\"><\/span>Kaj je \u010duje\u010de prehranjevanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cuje\u010de prehranjevanje je koncept, povezan s filozofijo <strong>\u010duje\u010dnosti &#8211;<\/strong>&nbsp;pristopom, ki se osredoto\u010da na <strong>sedanji trenutek in zavedanje va\u0161ih trenutnih emocij, misli in fizi\u010dnih ob\u010dutkov<\/strong>. Te prakse lahko vklju\u010dimo tudi v prehranjevalno podro\u010dje in tako izbolj\u0161amo svoje splo\u0161ne navade. Ne glede na to, ali imamo pred seboj zajtrk, kosilo, ve\u010derjo ali prigrizek, moramo biti vedno v celoti pozorni in prisotni. V nasprotnem primeru je preve\u010d enostavno pojesti veliko ve\u010d hrane, kot jo dejansko potrebujemo. \u017divimo v \u010dasu naglice. V \u010dasu, ko je normalno, da jemo pod pritiskom in je posledi\u010dno <strong>u\u017eivanje v obroku<\/strong> minimalno. Toda na\u0161a prehrana ni le gorivo za telo. To je tudi izku\u0161nja okusa, za katero se je \u0161koda prikraj\u0161ati. Tudi va\u0161e telo se zaveda razlike &#8211; dobro se bo obna\u0161alo, \u010de boste zavestno in temeljito pre\u017eve\u010dili vsak zalogaj, namesto da bi v treh minutah na avtobusni postaji po\u017erli cel sendvi\u010d.<span style=\"color: #ff6600\"> [1] [3]<\/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<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=\"has-text-align-center wp-block-heading\"><strong>Kako naj ne bi izgledalo?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Zajtrk je na mizi v kuhinji in vi ga po\u010dasi grizljate, ko se obla\u010dite, pakirate stvari v torbo ali li\u010dite. \u010ce zamujate, ga <strong>\u0161e vedno jeste med vo\u017enjo z avtom<\/strong> na poti v slu\u017ebo ali \u0161olo.<\/li><li><strong>Teko\u010di prigrizek lahko spijete zjutraj na poti na sestanek.<\/strong><\/li><li>Kosilo jeste v pisarni, medtem ko <strong>preglejujete e-po\u0161to<\/strong> in opravljate druga dela za ra\u010dunalnikom. Preostanek dneva lovite drobtine s tipkovnice.<\/li><li>Popoldne pridete la\u010dni domov, odprete shrambo ali hladilnik in <strong>stoje hlastate za \u0161unko, sirom in vsem<\/strong>, kar vam pride pod roke, ne da bi se sploh vsedli.<\/li><li>Ve\u010derja se u\u017eiva na kav\u010du ob <strong>gledanju novic, komedij ali \u0161portnih prenosov.<\/strong><\/li><li>Zve\u010der si ob le\u017eanju privo\u0161\u010dite <strong>vznemirljiv film, nezavedno pa zavitek \u010dipsa in nekaj kozarcev vina<\/strong>. Nato se po\u010dutite te\u017eke in se odpravite v posteljo spat, ker vas ta vrtiljak \u010daka naslednji dan.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/7F6K_nywklwl35zsPydfu6f2-iocSEqJejKcgi4qjqJev1fS7V80NP9dK5J_hBxSeAk-RdkyCJL1-wGtycfKq7XrcmecL6wFgQ4FPTkch49Vd7CY1pKwaGE80GrqaEh5H0l3dzmR\" alt=\"Nehajte jesti v naglici in poskusite \u010duje\u010de prehranjevanje\" title=\"Nehajte jesti v naglici in poskusite \u010duje\u010de prehranjevanje\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-text-align-center wp-block-heading\"><strong>Kako naj izgleda?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Zjutraj boste vstali 15 minut prej, da boste v miru zajtrkovali. <strong>Ob obroku boste u\u017eivali v udobnem prostoru brez televizorja, radia, telefona in drugih dra\u017eljajev<\/strong>. Ta spro\u0161\u010dujo\u010di trenutek bo za\u010del va\u0161 dan produktivno.<\/li><li>Ko je pred vami pomemben sestanek in \u010das resni\u010dno pritiska na vas, lahko svojo energijo dopolnite s teko\u010dim prigrizkom. <strong>Namenite si 5 minut miru<\/strong>, med katerimi boste u\u017eivali v kremasti teksturi in okusu <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\">vanilijevega beljakovinskega mle\u010dnega napitka<\/a>.<\/li><li>Sestanek je minil odli\u010dno. Preden se vrnete na delo za ra\u010dunalnikom, <strong>boste v miru kosili s svojimi kolegi v sejni sobi<\/strong>. Jeste po\u010dasi, temeljito pre\u017eve\u010dite vsak zalogaj in celo ugotovite, da ste siti, preden dokon\u010date obrok. Tako lahko preostanek hrane <strong>shranite v hladilniku za pozneje.<\/strong><\/li><li>Ko kon\u010date vse svoje delo, boste <strong>preostanek kosila pojedli v slu\u017ebi<\/strong>, da ne boste zapravljali hrane. Ne mudi se vam in ne razmi\u0161ljate o nobenih drugih nalogah, ki jih imate tisti dan.<\/li><li>Ko se vrnete iz slu\u017ebe, <strong>ne potrebujete prigrizka<\/strong>, saj ste pravkar imeli preostanek kosila. Zato niste la\u010dni ter se boste lotili drugih dejavnosti.<\/li><li><strong>Ve\u010derjajte z dru\u017eino.<\/strong> To je va\u0161 obi\u010dajni ritual, ki se ga dr\u017eite. Nikamor se vam ne mudi, po kon\u010dani jedi posedite za mizo in se pogovorite o stvareh. Nato se skupaj premaknete in gledate ve\u010derne novice na televiziji.<\/li><li>Nocoj si boste med gledanjem filma za\u017eeleli \u010dips. In tako si pripravite manj\u0161o porcijo v skledi. <strong>To boste pojedli med televizijskimi reklamami, ko za 10 minut izklopite zvok in sliko<\/strong> ter se posvetite jedenju \u010dipsa. Lahko pa \u010dips dopolnite s kozarcem vina, ki ga prav tako med oglasi tudi posrkate. Zanimalo vas bo, kak\u0161ne okuse zaznavate v vinu in morda kak\u0161na vrsta bi lahko bila.<\/li><li>Spat greste s prijetnim ob\u010dutkom. Pred vami so bolj produktivni dnevi.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Kaj \u017eelimo pokazati?<\/strong> Tudi \u010de imate res naporen dan, si vedno lahko vzamete vsaj trenutek, da se v celoti posvetite svojemu obroku. Na prvi pogled \u010dlovek, ki ne j\u00e9 v naglici, veliko bolj u\u017eiva v hrani, jo oku\u0161a, kar naredi njegov dan na splo\u0161no bolj miren. \u010ce posku\u0161ate shuj\u0161ati, ste morda opazili \u0161e nekaj. Ko jeste enako hrano, lahko s \u010duje\u010dim prehranjevanjem zlahka presko\u010dite popoldanski napad na hladilnik ali zmanj\u0161ate porcijo \u010dipsa in vina, kot se je zgodilo v navedenem primeru. \u010ce se pogosteje dr\u017eite teh pravil, boste morda celo <strong>za\u010deli izgubljati kilograme, ne da bi se morali precej potruditi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"Kaksne_so_prednosti_cujecega_prehranjevanja\"><\/span>Kak\u0161ne so prednosti \u010duje\u010dega prehranjevanja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj, ko imamo idejo, kaj je <strong>\u010duje\u010de prehranjevanje<\/strong> in kako pravilno uporabljati to metodo, si poglejmo prednosti, zaradi katerih boste \u0161e bolj prepri\u010dani o njegovem pozitivnem vplivu.<\/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=\"1_Lahko_pomaga_v_boju_proti_prenajedanju\"><\/span>1. Lahko pomaga v boju proti prenajedanju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri prenajedanju \u010dlovek ve\u010dkrat nenadzorovano hitro zau\u017eije nenavadno veliko koli\u010dino hrane. Te epizode so pogosto povezane z negativnimi \u010dustvi ali ob\u017ealovanjem zaradi u\u017eivanja hrane. <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<p>Glede na dosedanje rezultate raziskav lahko \u010duje\u010de prehranjevanje vpliva tako na <strong>pogostost prenajedanja kot na potek<\/strong>. Ko je bila metoda \u010duje\u010dnosti vklju\u010dena v \u017eivljenje anketirancev, ki so trpeli zaradi prenajedanja, se <strong>je \u0161tevilo epizod zmanj\u0161alo<\/strong>. \u010ce se je pa epizoda \u017ee zgodila, oseba ni pojedla toliko hrane kot prej. Glede na rezultate raziskav pri 18 predebelih \u017eenskah se je povpre\u010dna pogostost prenajedanja glede na \u010duje\u010dnost <strong>zmanj\u0161ala s 4 na 1,5 krat na teden<\/strong>, kar je ob\u010dutna razlika. \u0160tudirane \u017eenske so tudi poro\u010dale, da je tehnika <strong>pove\u010dala njihov nadzor nad hrano in posledi\u010dno zmanj\u0161ala raven negativnih \u010dustev,<\/strong> kot je tesnoba.&nbsp; &nbsp; <span style=\"color: #ff6600\">&nbsp;[5-7]<\/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\"><span class=\"ez-toc-section\" id=\"2_Lahko_pomaga_shujsati_ne_da_bi_morali_biti_na_dieti\"><\/span>2. Lahko pomaga shuj\u0161ati, ne da bi morali biti na dieti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta to\u010dka je tesno povezana s prej\u0161njo. Z zmanj\u0161anjem epizod prenajedanja in koli\u010dine zau\u017eite hrane s pozornostjo so ljudje zmanj\u0161ali koli\u010dino prenajedanja, <strong>zmanj\u0161al se je tudi njihov kalori\u010dni vnos, kar lahko pomaga pri huj\u0161anju<\/strong>. Ta ne\u017eeleni u\u010dinek je bil dejansko opa\u017een tudi med anketiranci v raziskavi. <span style=\"color: #ff6600\">[5-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar izguba te\u017ee zaradi \u010duje\u010dnosti ni povezana samo z ljudmi, ki trpijo zaradi prenajedanja. Lahko deluje tudi pri splo\u0161ni populaciji &#8211; <strong>ljudem pomaga, da dobro ravnajo s svojimi \u010dustvi, zmanj\u0161ajo stres in jim omogo\u010dajo, da prepoznajo tako lakoto kot sitost<\/strong>. To smo dejansko pokazali na primeru dobre in slabe prehrane. \u010ce \u010dlovek lahko prebere signale svojega telesa, se lahko \u017ee pred koncem obroka nasiti, s \u010dimer prihrani vnos kalorij. S tem pristopom lahko postopoma izgubljajo te\u017eo, ne da bi jim bilo treba v \u017eivljenju narediti kakr\u0161ne koli druge ve\u010dje prehranske spremembe.<span style=\"color: #ff6600\"> [8]<\/span><\/p>\n\n\n\n<p>Ve\u010d nasvetov o tem, kako shuj\u0161ati, boste na\u0161li v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">15 nasvetov, kako shuj\u0161ati, za\u010deti telovaditi in jesti zdravo.<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-1124x749.jpg\" alt=\"Huj\u0161ajte enostavno, trajno in brez diete\" class=\"wp-image-253345\" width=\"843\" height=\"562\" title=\"Huj\u0161ajte enostavno, trajno in brez diete\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Pocutili_se_boste_veliko_bolje\"><\/span>3. Po\u010dutili se boste veliko bolje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce jeste v naglici, pri \u010demer pogoltnete ve\u010dje ko\u0161\u010dke hrane, pa tudi velike koli\u010dine zraka, bo telo verjetno imelo te\u017eave s prebavo. Poleg tega boste verjetno imeli <strong>prebavne motnje, kot so napihnjenost ali bole\u010dine v \u017eelodcu<\/strong>. \u010ce se nau\u010dite jesti po\u010dasi in hrano dovolj \u017eve\u010dite, se lahko te te\u017eave izbolj\u0161ajo. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako lahko \u010duje\u010de prehranjevanje pomaga tudi pri <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-ste-po-jedi-utrujeni-in-kako-se-temu-izogniti\/\" target=\"_blank\" aria-label=\"utrujenosti po obrokih. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>utrujenosti po obrokih<\/strong>.<\/a> Ti ob\u010dutki se obi\u010dajno pojavijo po zau\u017eitju ve\u010dje porcije te\u017eke hrane ali ve\u010dji porciji ogljikovih hidratov. Ti povzro\u010dijo ve\u010dje spro\u0161\u010danje inzulina in s tem ob\u010dutno zmanj\u0161anje glukoze v krvi, kar povzro\u010di utrujenost. Spro\u0161\u010danje insulina lahko privede do tega, da v mo\u017egane pride ve\u010d triptofana. To vpliva na proizvodnjo hormonov serotonina in melatonina, kar je spet lahko povezano z razvojem <strong>slabega po\u010dutja in utrujenosti. <\/strong>\u010ce se nau\u010dite prepoznati ob\u010dutek sitosti, se vam verjetno ne bo zgodilo, da se boste po obroku po\u010dutili slabo. Pomagalo bo tudi, \u010de se boste nau\u010dili poslu\u0161ati svoje telo in videti, kako se na splo\u0161no po\u010dutite zaradi vnosa ogljikovih hidratov. \u010ce se ob ve\u010djih obrokih po\u010dutite slabo, zmanj\u0161ajte njihovo koli\u010dino in jih nadomestite z beljakovinami ali ma\u0161\u010dobami. Na ta na\u010din se boste nau\u010dili <strong>vklju\u010devati \u017eivila, zaradi katerih se po\u010dutite odli\u010dno<\/strong>. <span style=\"color: #ff6600\">[9-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fizi\u010dni ob\u010dutki gredo skupaj z na\u0161o psiho. Se po jedi bolje po\u010dutite s prebavo in slabim po\u010dutjem ali pa bi raje bili <strong>prijetno siti, polni energije in brez ob\u010dutka napihnjenosti?<\/strong> Najbr\u017e je odgovor o\u010diten. Bolj\u0161e psihi\u010dno stanje je morda povezano tudi s tem, da imate nadzor nad hrano in ne dovolite, da vas \u010dustva obvladujejo, pri \u010demer \u010duje\u010dnost prav tako pomaga.<span style=\"color: #ff6600\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u010d nasvetov o obvladovanju stresa si oglejte \u010dlanek<strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj je stres za nas nevaren in kako ga zmanj\u0161ati?<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/Bc1HwbnNPxdSCAsBDK-iKUKgh-0Sa6H2gNZJ501cQUeHR7L4Ouxr7EsSO7t_W89dQE7zNN2SZjMV95bYSGV-zrvzUjJBA7KQ16GK8GwhMBDGeQcwhR_9QFcI0iOPwxlTTgN7y4_-\" alt=\"S \u010duje\u010dim prehranjevanjem boste izbolj\u0161ali svoje prehranjevalne navade\" title=\"S \u010duje\u010dim prehranjevanjem boste izbolj\u0161ali svoje prehranjevalne navade\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Bolje_boste_izgledali\"><\/span>4. Bolje boste izgledali<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u010din prehranjevanja lahko mo\u010dno vpliva tudi na na\u0161 videz. Ali telovadite in imate \u0161e vedno napihnjen trebuh? Morda je to povezano s <strong>prebavnimi te\u017eavami<\/strong>, ki se jih lahko znebite s \u010duje\u010dim prehranjevanjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Enako verjetno je, da se vam bo te\u017ea zmanj\u0161ala, saj boste <strong>bolje prepoznali ob\u010dutek sitosti in imeli ve\u010dji nadzor nad \u010dustvenim prehranjevanjem<\/strong>. Poleg vitkej\u0161e postave in ravnej\u0161ega trebuha pa se lahko spremeni tudi celotna <strong>pozitivna energija<\/strong>, ki jo iz\u017earevate. Z bolj\u0161o samopodobo in bolj\u0161im razpolo\u017eenjem se tudi po\u010dutite bolje, kajne?<\/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=\"5_Veliko_vec_boste_uzivali_v_hrani\"><\/span>5. Veliko ve\u010d boste u\u017eivali v hrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste doslej \u017eivila lo\u010devali samo po tem, ali vam je v\u0161e\u010d ali ne? Potem je povsem mogo\u010de, da bo <strong>\u010duje\u010de prehranjevanje dalo va\u0161i prehrani povsem novo dimenzijo<\/strong>. Pustite, da se ko\u0161\u010dek \u010dokolade stopi v ustih in u\u017eivajte v vseh okusih in aromah. Naredite enako z vsako hrano, ki jo jeste.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z do <strong>10.000 brbon\u010dicami<\/strong> na jeziku bi bilo \u0161koda prezreti njihovo sposobnost prepoznavanja okusa. [11]<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zacnite_z_analizo_svojih_navad_in_odkrijte_svoje_prehranske_pomanjkljivosti\"><\/span>Za\u010dnite z analizo svojih navad in odkrijte svoje prehranske pomanjkljivosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017delite poskusiti tudi \u010duje\u010de prehranjevanje? Naredite nov na\u010din prehranjevanja kot izziv zase, ki bo za vedno <strong>spremenil va\u0161 pristop k prehranjevanju<\/strong>. Preden nadaljujete, ustvarite analizo svojih prehranjevalnih navad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Poskusite nekaj dni zapisovati:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>kaj jeste<\/li><li>kdaj jeste<\/li><li>kje jeste<\/li><li>koliko \u010dasa jeste<\/li><li>s kom jeste<\/li><li>kako se po\u010dutite med in po jedi (la\u010dni, siti, utrujeni itd.)<\/li><li>kako ste za\u010dinili hrano, ki ste jo jedli<\/li><li>\u010de imate te\u017eave s prebavo<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S temi opombami lahko odkrijete <strong>vrzeli v obrokih, na katerih je treba delati<\/strong>. Pomaga lahko tudi primerjava va\u0161ih navad z zgoraj omenjenimi dobrimi in slabimi primeri. To vam omogo\u010da, da ustvarite <strong>mese\u010dni izziv glede prehranjevanja<\/strong>, prilagojen va\u0161emu telesu. Le tako boste iz njega izvlekli najve\u010d in ga dolgoro\u010dno ohranili.<\/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\/05\/iStock-1301397075-1124x750.jpg\" alt=\"Analizirajte svoje prehranjevalne navade in odkrijte svoje pomanjkljivosti\" class=\"wp-image-253361\" width=\"843\" height=\"563\" title=\"Analizirajte svoje prehranjevalne navade in odkrijte svoje pomanjkljivosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_jesti_cujece_Zacnite_s_svojim_prehranjevalnim_izzivom\"><\/span>Kako jesti \u010duje\u010de? Za\u010dnite s svojim prehranjevalnim izzivom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zavedamo se, da morda ni v va\u0161i mo\u010di, da spremenite vse svoje prehranjevalne navade kar \u010de z no\u010d in veliko \u010dasa namenite obrokom. \u010ce ste naredili analizo prehrane, lahko zagotovo ocenite, kje imate najve\u010d vrzeli in kaj lahko storite glede tega. Te spremembe vklju\u010dite naravno in postopoma.<\/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\">Kako bi lahko bilo videti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Prvi teden poskusite jesti<strong> brez telefona, ra\u010dunalnika ali televizorja.<\/strong><\/li><li>V naslednjem tednu <strong>podalj\u0161ajte \u010das, ki ga porabite za u\u017eivanje hrane<\/strong>, in se bolj <strong>osredoto\u010dite na posamezne okuse in teksture.<\/strong><\/li><li>Tretji teden se posku\u0161ajte bolj osredoto\u010diti na telesne signale. Nau\u010dite se prepoznati, <strong>kdaj ste la\u010dni in kdaj siti<\/strong> ter kdaj je \u010das, da odlo\u017eite jedilni pribor.<\/li><li>\u010cetrti teden posvetite <strong>ohranjanju teh pravil.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsak ima druga\u010dno izhodi\u0161\u010de, razli\u010dno hrano, ki jo zau\u017eijemo, in z njo povezane prehranjevalne navade. Prej\u0161nja to\u010dka, kjer boste zapisali svoje prehranjevalne navade, vam jih bo pomagala odkriti. Po tem je na vsakemu od nas, da si <strong>postavi svoja \u00bbpravila\u00ab in izzive<\/strong>, da pridemo do to\u010dke, ko bomo lahko jedli v miru, ne da bi zaznali dra\u017eljaje okoli sebe, u\u017eivali v hrani in se nau\u010dili prepoznavati signale svojega telesa.<\/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\">Zaradi enostavnosti lahko za\u010dnete v svoje \u017eivljenje postopoma vklju\u010devati naslednje:<\/h3>\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\">1. Kadar jeste, se osredoto\u010dite samo na hrano<\/h3>\n\n\n\n<p>Poskusite na\u010drtovati svoj dan tako, da boste imeli vedno dovolj \u010dasa, da se <strong>posvetite svoji hrani in obrokom<\/strong>. Izklopite televizor, radio, ra\u010dunalnik in telefon ter odlo\u017eite delovne naloge. Tudi knjiga ni dober spremljevalec hrane. Njena zgodba bi vas lahko tako pritegnila, da se sploh ne bi zavedali, kaj ste \u017ee pojedli. U\u017eivajte v obroku <strong>v ti\u0161ini in sami, po mo\u017enosti s svojimi najdra\u017ejimi.<\/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\">2. Jejte po\u010dasi<\/h3>\n\n\n\n<p>Izberite <strong>\u017eivila, ki jih je treba \u017eve\u010diti<\/strong>. V nekaj minutah se boste izognili napitku, ki ima enako \u0161tevilo kalorij kot kro\u017enik za kosilo, vendar ni preve\u010d nasiten. Splo\u0161ni nasvet je, da <strong>vsak zalogaj \u017eve\u010dite pribli\u017eno 20\u201330-krat,<\/strong> preden ga po\u017erete. Ne skrbite, seveda vas nih\u010de ne vpra\u0161a za natan\u010dne \u0161tevilke. Lahko pa so vodilo. Lahko tudi poskusite prilagoditi svoj tempo prehranjevanja drugim ljudem za mizo. Pojeli ste \u017ee polovico obroka, ostali pa so imeli le nekaj zalogajev? <strong>Poskusite nekoliko upo\u010dasniti tempo<\/strong>. Odre\u017eite si manj\u0161e kose, odlo\u017eite jedilni pribor, popijte vodo in prispevajte k pogovoru. S\u010dasoma bo po\u010dasnej\u0161e prehranjevanje za vas nekaj samoumevnega. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne pozabite tudi, da traja do <strong>20 minut,<\/strong> da telo po\u0161lje mo\u017eganom sporo\u010dilo, da je polno. \u010ce dlje \u010dasa jeste, boste morda pojedli manj\u0161o porcijo kot obi\u010dajno, ker boste \u017ee siti, to pa lahko zmanj\u0161a celoten vnos energije in olaj\u0161a izgubo te\u017ee. <span style=\"color: #ff6600\">[2]<\/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\/05\/iStock-1211746350-1124x749.jpg\" alt=\"Jejte po\u010dasi in u\u017eivajte v vseh zalogajih skozi \u010duje\u010de prehranjevanje\" class=\"wp-image-253375\" width=\"843\" height=\"562\" title=\"Jejte po\u010dasi in u\u017eivajte v vseh zalogajih skozi \u010duje\u010de prehranjevanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Za\u010dinite svojo hrano<\/h3>\n\n\n\n<p>Ko vam nekdo blizu vas nekaj re\u010de, ni vljudno, \u010de se osredoto\u010date na nekaj drugega. Hrana, ki ste jo z ljubeznijo pripravili vi ali kdo drug, si zaslu\u017ei enako pozornost. U\u017eivajte v njeni <strong>temperaturi, teksturi in okusu.<\/strong> Morda boste odkrili nove tone, ki jih prej niste nikoli okusili. Zavedajte se vsakega zalogaja, ki ga pogoltnete. Tako je la\u017eje ugotoviti, kdaj ste siti. Mogo\u010de bodo takrat v va\u0161em najljub\u0161em lokalu s hitro hrano zado\u0161\u010dale tri pi\u0161\u010dan\u010dje perutni\u010dke in ne celo vedro njih.<\/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\">4. Nau\u010dite se prepoznavati, kdaj ste la\u010dni in kdaj siti<\/h3>\n\n\n\n<p>S \u010duje\u010dim prehranjevanjem je povezana zelo pomembna sposobnost, da lahko <strong>beremo telesne signale<\/strong>. Ali lahko ugotovite, kdaj ste la\u010dni in kdaj siti? <strong>Morda se teh signalov niti ne zavedate ve\u010d<\/strong>, in se prehranjujete na samodejni na\u010din &#8211; ura je 12, \u010das je za kosilo, zato bom jedel\/-a in pojedel\/-a vse na kro\u017eniku in nadaljeval\/-a z dnevom. Vendar to v tem primeru ni pravi pristop. Poskusite biti bolj odprti za te signale in namerno pojdite jest samo takrat, ko ste resni\u010dno la\u010dni. Mogo\u010de uro pozneje. Ni pomembno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je va\u0161e kosilo to\u010dno opoldne vsiljeno zaradi dru\u017ebenih pravil (ko ste navajeni jesti s kolegi), <strong>temu prilagodite tudi druge obroke<\/strong>. \u010ce ob 12. uri obi\u010dajno niste la\u010dni, poskusite presko\u010diti jutranji prigrizek ali si privo\u0161\u010dite lahki zajtrk. Tako boste zagotovili, da bo va\u0161e telo prej za\u010delo hrepeneti po ve\u010d hrani. Pri kosilu se dr\u017eite pravil, ki smo jih opisali zgoraj. Jejte po\u010dasi, temeljito \u017eve\u010dite in prenehajte jesti, ko se po\u010dutite pribli\u017eno <strong>80% siti<\/strong>. Tako se izognete prenajedanju in kasnej\u0161i utrujenosti ter slabemu po\u010dutju. In \u010de vam je \u017eal, da zavr\u017eete preostanek hrane, <strong>jo shranite.<\/strong> Tako jo lahko vzamete s seboj in jo pojeste kot prigrizek ali za ve\u010derjo.<\/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:\/\/lh4.googleusercontent.com\/Hxp4SOhNl4eMKG3Hisw0uLmY0v7-te-T3iMGSQnJeXMaBfDRkF6DIKraj1R2Nx62vg-HS0j291WFSZ0gjUW2xD5RmWwSku4I9ZBoyB1M9Nu7_g3oKR-0AZAKOJHlMlL3wHpv7_VH\" alt=\"Nau\u010dite se brati telesne signale\" title=\"Nau\u010dite se brati telesne signale\"\/><\/figure>\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\">5. Opazujte, kako se po\u010dutite po obroku<\/h3>\n\n\n\n<p>Tako kot va\u0161e telo signalizira lakoto ali sitost, lahko tudi ka\u017ee, <strong>pri kateri hrani se po\u010duti dobro in pri kateri ne.<\/strong><\/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\"><li>Bi si zjutraj nalo\u017eili ogromno porcijo ka\u0161e in se potem bili pripravljeni vrniti v posteljo? Zmanj\u0161ajte porcijo in nekatere ogljikove hidrate nadomestite z beljakovinami ali ma\u0161\u010dobami.<\/li><li>Jeste ocvrt sir in krompir\u010dek v restavraciji s hitro prehrano, do konca dneva pa se po\u010dutite te\u017eke in vas boli \u017eelodec? Naslednji\u010d poskusite s pol obroka ali izberite kaj drugega.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se nau\u010dite <strong>brati te telesne signale<\/strong>, vam bodo pomagali, da se boste bolje zavedali, kaj \u017eelite jesti. Hrana naj bi bila vir energije, po zau\u017eitju pa se nih\u010de ne \u017eeli po\u010dutiti slabo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upo\u0161tevajte, da se pravilna izbira hrane za\u010dne z nakupom. \u010ce shrambo napolnite s samo \u010dipsom, sladkarijami in ultra predelano hrano, je te\u017eko sestaviti dobro uravnote\u017eeno prehrano z dovolj sadja, zelenjave in hranil, ki jih potrebujete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ne veste, kako lahko kupujete zdravo hrano, vam lahko pomaga \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">7 nasvetov za pravilno izbiro in nakup \u017eivil.<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"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><span style=\"color: #000000;font-family: Roboto, Arial\">Mogo\u010de se \u010duje\u010de prehranjevanje za za\u010detek zdi prezapleteno. \u010ce pa dobro premislite, boste ugotovili, da gre za naravna <\/span><strong><span style=\"color: #000000;font-family: Roboto, Arial\">na\u010dela, ki bi morala biti samoumevna..<\/span><\/strong><span style=\"color: #000000;font-family: Roboto, Arial\"> Morda pa na njih pozabljamo zaradi hitrega tempa \u017eivljenja in neskon\u010dnih dra\u017eljajev, ki so povsod okoli nas. A so to zelo pogoste stvari<\/span>.<span style=\"color: #000000;font-family: Roboto, Arial\"> Jesti, ko ste la\u010dni, prenehati jesti, ko ste siti, se osredoto\u010diti na hrano, dovolj \u017eve\u010diti ali se izogibati \u017eivilom, zaradi katerih se slabo po\u010dutite<\/span><span style=\"color: #000000;font-family: Roboto, Arial\">. \u010cuje\u010de prehranjevanje naj bo va\u0161 lasten izziv, prilagojen va\u0161im trenutnim prehranjevalnim navadam. Za\u010dnete lahko z naslednjim obrokom. Boste videli, da boste kmalu za\u010dutili pozitivne koristi tega na\u010dina prehranjevanja.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako pa ste vi glede prehranjevanja? Se uvr\u0161\u010date med tiste, ki <strong>u\u017eivajo ob vsakem gri\u017eljaju, ali kosilo pojeste z veliko hitrostjo<\/strong> in se sploh ne zavedate, kak\u0161nega okusa je bilo? Delite svoje izku\u0161nje z nami pod komentarji in \u010de vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji. Prepri\u010dani smo, da se vam bodo tudi z veseljem pridru\u017eili v tem netradicionalnem prehranjevalnem izzivu.<\/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\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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","protected":false},"excerpt":{"rendered":"<p>Ta 30-dnevni prehranjevalni izziv bo za vedno spremenil va\u0161 pogled na hrano. Poleg tega vam lahko pomaga pri huj\u0161anju ali prenajedanju, saj vas nau\u010di pravilnega prehranjevanja. Torej, se nam boste pridru\u017eili?<\/p>\n","protected":false},"author":100,"featured_media":253414,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6483,6375,7359,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-256547","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-dieeta","9":"tag-hujsanje","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>30-dnevni izziv, ki vam bo v pomo\u010d pri huj\u0161anju in zdravi prehrani - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako shuj\u0161ati brez diete? 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