{"id":260919,"date":"2021-06-03T15:29:58","date_gmt":"2021-06-03T13:29:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=260919"},"modified":"2023-12-19T21:14:10","modified_gmt":"2023-12-19T20:14:10","slug":"7-savjeta-kako-jesti-ono-sto-volite-a-da-se-pritom-ne-debljate","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-jesti-ono-sto-volite-a-da-se-pritom-ne-debljate\/","title":{"rendered":"7 savjeta kako jesti ono \u0161to volite, a da se pritom ne debljate"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-jesti-ono-sto-volite-a-da-se-pritom-ne-debljate\/#Ne_mozete_prevariti_jednadzbu_Unos_vs_Potrosnja\" title=\"Ne mo\u017eete prevariti jednad\u017ebu Unos vs. Potro\u0161nja\">Ne mo\u017eete prevariti jednad\u017ebu Unos vs. Potro\u0161nja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-jesti-ono-sto-volite-a-da-se-pritom-ne-debljate\/#1_Dodajte_tjelesnu_aktivnost\" title=\"1. Dodajte tjelesnu aktivnost\">1. Dodajte tjelesnu aktivnost<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-jesti-ono-sto-volite-a-da-se-pritom-ne-debljate\/#2_Zamijenite_secer\" title=\"2. Zamijenite \u0161e\u0107er\">2. Zamijenite \u0161e\u0107er<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-jesti-ono-sto-volite-a-da-se-pritom-ne-debljate\/#3_Zamijenite_masnu_hranu\" title=\"3. Zamijenite masnu hranu\">3. Zamijenite masnu hranu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-jesti-ono-sto-volite-a-da-se-pritom-ne-debljate\/#4_Ne_zaboravite_na_proteine\" title=\"4. Ne zaboravite na proteine\">4. Ne zaboravite na proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-jesti-ono-sto-volite-a-da-se-pritom-ne-debljate\/#5_Podijelite_svoje_porcije\" title=\"5. Podijelite svoje porcije\">5. Podijelite svoje porcije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-jesti-ono-sto-volite-a-da-se-pritom-ne-debljate\/#6_Birajte_manje_kaloricne_deserte\" title=\"6. Birajte manje kalori\u010dne deserte\">6. Birajte manje kalori\u010dne deserte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-jesti-ono-sto-volite-a-da-se-pritom-ne-debljate\/#7_Pripremite_pojedinacne_porcije_unaprijed\" title=\"7. Pripremite pojedina\u010dne porcije unaprijed\">7. Pripremite pojedina\u010dne porcije unaprijed<\/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.hr\/blog\/7-savjeta-kako-jesti-ono-sto-volite-a-da-se-pritom-ne-debljate\/#Koja_je_lekcija_iz_ovog_svega\" title=\"Koja je lekcija iz ovog svega?\">Koja je lekcija iz ovog svega?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Svakoga ponekad uhvati \u017eudnja za &#8220;ne\u010dime ukusnim&#8221;. Kod nekih se ponekad pojavi iznenada, kod drugih se javlja gotovo savr\u0161eno redovno uz popodnevnu kavu. Mo\u017eete ju poku\u0161ati otjerati povr\u0107em, naprimjer, ali nekako svi znamo da to ne\u0107e uspjeti, a da krastavac jednostavno nije i nikada ne\u0107e biti \u010dokoladna torta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bilo da vam se \u017eelja za slatkim javlja redovito ili povremeno, dobro je znati da se ne morate brinuti oko jedenja slatki\u0161a. Znate li da se mo\u017eete svaki dan po\u010dastiti ne\u010dime, a da se to ne mora odraziti na va\u0161oj te\u017eini? Dakle, <strong>kada gubite kilograme ne morate se odricati slatki\u0161a,<\/strong> samo trebate biti pametni u vezi toga. Zato \u0107emo vam u dana\u0161njem \u010dlanku pokazati nekoliko savjeta kako mo\u017eete jesti slatki\u0161e, a da se pritom ne debljate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ne_mozete_prevariti_jednadzbu_Unos_vs_Potrosnja\"><\/span>Ne mo\u017eete prevariti jednad\u017ebu Unos vs. Potro\u0161nja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koliko god da se vi trudili, ne mo\u017eete promijeniti zakone fizike. Dakle, princip \u0107e uvijek biti da ako <strong>unesete vi\u0161e energije (kalorija) nego \u0161to potro\u0161ite, debljat \u0107ete se.<\/strong> Ako pak <strong>apsorbirate manje energije nego \u0161to tro\u0161ite, smr\u0161avjet \u0107ete.<\/strong> Jedini na\u010din odr\u017eavanja te\u017eine je odr\u017eavanje uravnote\u017eenog unosa kalorija, \u0161to zna\u010di da morate apsorbirati pribli\u017eno onoliko energije koliko potro\u0161ite. Na sam unos i potro\u0161nju utje\u010du mnogi \u010dimbenici, a maloprije spomenuta \u017eelja za slatkim mo\u017ee donekle utjecati na to koliko \u0107ete dobiti energije.&nbsp; <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj \u0107e \u010dlanak otkriti vi\u0161e o tome kako izra\u010dunati unos kalorija: <span style=\"color: #ff6600;\">Kako izra\u010dunati unos energije i makronutrijenata za gubitak kilograma ili pove\u0107anje mi\u0161i\u0107a? <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kako odrediti koliko kalorija biste trebali jesti?<\/h3>\n\n\n\n<p>Najlak\u0161i na\u010din je unijeti svoje podatke u na\u0161 kalkulator koji izra\u010dunava pribli\u017eni preporu\u010deni unos kalorija i pojedina\u010dnih makronutrijenata kojeg biste se trebali pridr\u017eavati da biste postigli svoj cilj. Uzmite u obzir da su vrijednosti samo indikativne. Svako je tijelo razli\u010dito i razli\u010dito reagira na odre\u0111eni unos. Stoga morate nadzirati unos i po potrebi ga prilagoditi kako biste se postupno pribli\u017eili svom cilju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n            if (data.myGoal == 'loseWeight') {\n                goalIndex = 0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && !data.teamSport && data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2.2) {\n                        proteinIndex = 2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            data.Sacharidy = carbohydrates + ' gramov ';\n\n            $('[data-js=\"micronutrientsKCal\"]').html(Math.round(kCal));\n            $('[data-js=\"micronutrientsCarbohydrates\"]').html(Math.round(carbohydrates));\n            $('[data-js=\"micronutrientsProteins\"]').html(Math.round(proteins));\n            $('[data-js=\"micronutrientsLipids\"]').html(Math.round(lipids));\n\n            $('[data-js=\"micronutrientsInfo\"]').hide();\n            $('[data-js=\"micronutrientsResult\"]').show();\n\n            $(\".here\").html(JSON.stringify(data, undefined, 2));\n\n        }\n\n        function actualize() {\n\n            if (data.gender == 'female') {\n                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } else {\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", false);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", false);\n            }\n\n            if (data.gender && data.age && data.weight && data.height && data.myGoal) {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", false);\n            } else {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako bi mogao izgledati takav unos energije, pokazat \u0107emo na <strong>primjeru prosje\u010dnog mu\u0161karca i \u017eene:<\/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\">\n<li><strong>Prosje\u010dna \u017eena (Ema) visoka je 170 cm i te\u0161ka 65 kg.<\/strong> Preporu\u010deni unos za odr\u017eavanje te\u017eine u slu\u010daju da se ne bavi sportom ili se fizi\u010dki ne kre\u0107e: 2040 kcal\/dan, ugljikohidrati: 304 g, bjelan\u010devine: 78 g, masti: 57 g.<\/li>\n\n\n\n<li><strong>Prosje\u010dan mu\u0161karac (Mihael) visok je 180 cm i te\u017eak 80 kg:<\/strong> Preporu\u010deni unos za odr\u017eavanje te\u017eine u slu\u010daju da se ne bavi sportom ili se fizi\u010dki ne kre\u0107e: 2344 kcal\/dan, ugljikohidrati: 343 g, bjelan\u010devine: 96 g, masti: 65 g.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako izra\u010dunamo da \u0107e doru\u010dak \u010diniti otprilike 20 %, ru\u010dak 35 %, a ve\u010dera 30 % dnevnog unosa, ostat \u0107e nam <strong>pribli\u017eno 15% ukupnog dnevnog unosa<\/strong> u koji bi Mihael i Emma mogli uklopiti desert. <strong>To bi zna\u010dilo 306 kcal za desert za Emmu i 351 kcal za Mihaela.<\/strong> U teoriji bi svatko od njih mogao pojesti otprilike <strong>60 &#8211; 70 g \u010dokolade<\/strong> umjesto popodnevnog me\u0111uobroka, a da se to ne odrazi na njihovoj te\u017eini. Problem je, me\u0111utim, u tome \u0161to \u010dokolada ne uta\u017euje glad na dulje vrijeme. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga bi mogli posegnuti za jo\u0161 jednim me\u0111uobrokom kako bi sprije\u010dili glad, pove\u0107avaju\u0107i tako svoj unos uz dugoro\u010dno debljanje. Na\u010din na koji na\u0161a tijela funkcioniraju je ne\u0161to na \u0161to treba ra\u010dunati. To sigurno ne zna\u010di da ne mo\u017eete jesti. <strong>Inspirirajte se s na\u0161ih 7 savjeta kako biste saznali kako se pametno po\u010dastiti, a da ostatak dana ne morate smanjivati unos.<\/strong> Osim toga, ne morate brinuti o pove\u0107anju tjelesne te\u017eine i postotka masti.<\/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=\"876\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg\" alt=\"Kako jesti slatki\u0161e i ne debljati se\" class=\"wp-image-205067\" style=\"width:843px;height:657px\" title=\"Kako jesti slatki\u0161e i ne debljati se\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-400x312.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1536x1197.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-2048x1596.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Dodajte_tjelesnu_aktivnost\"><\/span>1. Dodajte tjelesnu aktivnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to smo gore rekli, <strong>kalorijska ravnote\u017ea vrijedi u svim uvjetima.<\/strong> Ali ovo vam igra na ruku, jer u praksi zna\u010di da ako <strong>dodate kretanje i sagorite vi\u0161e kalorija<\/strong>, ne morate brinuti ho\u0107ete li se udebljati jedu\u0107i slatko. I nije potrebno odmah i\u0107i na intenzivnu crossfit grupu. \u0160to ka\u017eete na odlazak na kola\u010d s <strong>du\u017eom \u0161etnjom<\/strong> i kafi\u0107 ili slasti\u010darnicu kao odredi\u0161te? Vidjet \u0107ete da \u0107ete u\u017eivati jo\u0161 vi\u0161e. Me\u0111utim, ako niste ljubitelj dugih \u0161etnji,<strong> kalorije mo\u017eete sagorjeti drugim sportovima<\/strong> ili svakodnevnim aktivnostima. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko kalorija sagorijevamo razli\u010ditim aktivnostima?<\/strong>&nbsp;[6]<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center><strong>Aktivnost<\/strong><\/center><\/th><th><center><strong>Koliko \u017eena od 65 kg sagori u sat vremena<\/strong><\/center><\/th><th><center><strong>Koliko mu\u0161karac od 80 kg sagori u sat vremena<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>\u010ci\u0161\u0107enje ku\u0107e<\/center><\/td><td><center>214 kcal<\/center><\/td><td><center>264 kcal<\/center><\/td><\/tr><tr><td><center>Lagano vrtlarenje<\/center><\/td><td><center>195 kcal<\/center><\/td><td><center>240 kcal<\/center><\/td><\/tr><tr><td><p style=\"text-align: center;\">Hodanje (5,5 km\/h) po ravnoj povr\u0161ini<\/p><\/td><td><center>338 kcal<\/center><\/td><td><center>416 kcal<\/center><\/td><\/tr><tr><td><center>Tr\u010danje 10 km\/h<\/center><\/td><td><center>637 kcal<\/center><\/td><td><center>784 kcal<\/center><\/td><\/tr><tr><td><center>Preskakanje u\u017eeta<\/center><\/td><td><center>715 kcal<\/center><\/td><td><center>880 kcal<\/center><\/td><\/tr><tr><td><center>Jumping jackovi<\/center><\/td><td><center>520 kcal<\/center><\/td><td><center>640 kcal<\/center><\/td><\/tr><tr><td><center>Grudanje<\/center><\/td><td><center>400 kcal<\/center><\/td><td><center>505 kcal<\/center><\/td><\/tr><tr><td><center>Lopatanje snijega<\/center><\/td><td><center>570 kcal<\/center><\/td><td><center>750 kcal<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kalori\u010dna vrijednost prosje\u010dnog deserta mo\u017ee <strong>biti negdje izme\u0111u 200 &#8211; 1000 kcal,<\/strong> ovisno o veli\u010dini i sastavu. Me\u0111utim, ako si priu\u0161tite neku tortu koja je vi\u0161ak od va\u0161eg uobi\u010dajenog unosa kalorija, trebali biste pro\u0161etati do kafi\u0107a, nave\u010der o\u010distiti snijeg lopatom i o\u010distiti stan, bez problema <strong>sagorjeti vi\u0161ak kalorija<\/strong>, pa \u010dak i smr\u0161avjeti dok jedete ono \u0161to volite.<\/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.cz\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg\" alt=\"Koliko kalorija sagorijevate tijekom sporta i normalnih aktivnosti?\" class=\"wp-image-205083\" style=\"width:843px;height:562px\" title=\"Koliko kalorija sagorijevate tijekom sporta i normalnih aktivnosti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Zamijenite_secer\"><\/span>2. Zamijenite \u0161e\u0107er<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg\" alt=\"Kako zamijeniti \u0161e\u0107er na zdravi na\u010din\" class=\"wp-image-205097\" title=\"Kako zamijeniti \u0161e\u0107er na zdravi na\u010din\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-324x400.jpg 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1245x1536.jpg 1245w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1660x2048.jpg 1660w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad.jpg 1800w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:63px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste ljubitelj doma\u0107ih slastica, imate prednost u <strong>kontroli sirovih sastojaka i krajnje kalorijske vrijednosti<\/strong>. Slatki\u0161i poput peciva, kola\u010da ili cupcakeova uglavnom karakterizira <strong>visoka koli\u010dina ugljikohidrata, uglavnom jednostavnih, u obliku \u0161e\u0107era i masti.<\/strong> Stoga nije lo\u0161a zamjena, barem djelomi\u010dno, tih sastojaka prikladnijom alternativom. Naprimjer, mo\u017eete probati <strong>sirup od cikorije<\/strong> koji ima ni\u017ei udio \u0161e\u0107era, ali i visok udio topivih vlakana. Slatko\u0107a se mo\u017ee usporediti sa \u0161e\u0107erom, ali ne biste trebali pretjerivati, jer pretjerani unos vlakana mo\u017ee dovesti do probavnih smetnji. <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><strong>Zasla\u0111iva\u010di<\/strong> \u0107e vam sjajno poslu\u017eiti i pouzdano \u0107e zamijeniti \u0161e\u0107er u desertima. Primjerice, mo\u017eete probati <strong><span style=\"color: #ff6600;\">eritritol<\/span>,<\/strong> <strong><span style=\"color: #ff6600;\">steviju<\/span> ili<\/strong>&nbsp;<span style=\"color: #ff6600;\"><strong>ksilitol<\/strong><\/span>. Ne morate se brinuti zbog ovih zasla\u0111iva\u010da. Obi\u010dno s njima dolazite u kontakt jer se javljaju u vo\u0107u ili u samoj biljci stevije.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g \u0161e\u0107era<\/strong> ima<strong>&nbsp;399 kcal&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>100 g sirupa cikorije<\/strong> sadr\u017ei <strong>155 kcal<\/strong>, 5 g \u0161e\u0107era i 71 g vlakana<\/li>\n\n\n\n<li><strong>100 g ksilitola<\/strong> ima <strong>247 kcal<\/strong> i 30 g \u0161e\u0107era<\/li>\n\n\n\n<li><strong>100 g eritritola<\/strong> ima 0 kcal<\/li>\n\n\n\n<li><strong>100 g stevije<\/strong> ima 0 kcal<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Kao \u0161to vidite, kalorijska vrijednost \u0161e\u0107era i ostalih zasla\u0111iva\u010da zna\u010dajno varira. Ako se, primjerice, bojite koristiti samo eritritol ili steviju tijekom pe\u010denja, <strong>poku\u0161ajte barem polovicu \u0161e\u0107era zamijeniti njima.<\/strong> Nema zna\u010dajnog utjecaja na okus ove mje\u0161avine, ali na va\u0161oj se figuri mo\u017ee pokazati prekomjerni unos \u0161e\u0107era tijekom vremena.<\/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=\"6937,37084,6935,30248,30539,37054,46174,38056,48406\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Zamijenite_masnu_hranu\"><\/span>3. Zamijenite masnu hranu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 jedan sastojak bez kojeg gotovo niti jedan desert ne mo\u017ee je mast. I nije ni \u010dudo. Izreka ka\u017ee: <strong>&#8220;Gdje ima masti, ima i okusa.&#8221;<\/strong> Iako je mast nositelj okusa, opet nije lo\u0161e barem je djelomi\u010dno zamijeniti manje kalori\u010dnom alternativom. Naprimjer, ako u originalnom receptu imate 100 g maslaca, barem polovicu zamijenite za jednu od ovih mogu\u0107nosti. Ako maslac potpuno presko\u010dite, <strong>to bi<\/strong> <strong>moglo promijeniti okus ili konzistenciju.<\/strong> Naprimjer, za zamjenu mo\u017eete koristiti pire od avokada, pire od jabuka, pire od banane, gr\u010dki jogurt ili pire od bundeve. <span style=\"color: #ff6600;\">[3]&nbsp;<\/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>100 g maslaca<\/strong> ima pribli\u017eno <strong>748 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g avok\u00e1da<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>160 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g pirea od jabuka<\/strong> ima otprilike<strong> 55 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g banane<\/strong> ima otprilike <strong>94 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g gr\u010dkog jogurta (5 % masti)<\/strong> ima otprilike <strong>95 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g pirea od bundeve<\/strong> ima otprilike <strong>50 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako prilikom pripreme deserta koristite, naprimjer, bananu, imajte na umu da ona sadr\u017ei i malo \u0161e\u0107era. Tako da ne morate toliko zasladiti rezultiraju\u0107e jelo, a opet \u0107e <strong>imati izvrstan okus.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na isti na\u010din mo\u017eete zamijeniti <strong>ostale masne sastojke<\/strong> u desertima, poput mascarponea ili vrhnja. U tim slu\u010dajevima, naprimjer, izvrsno \u0107e poslu\u017eiti <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/ricotta-hr\/\" class=\"ek-link\">ricotta<\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017ei sir<\/a>.<\/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>100 ml vrhnja od &nbsp;30 %<\/strong> ima pribli\u017eno<strong> 291 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g kiselog vrhnja<\/strong> ima otprilike <strong>172 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g mascarponea<\/strong> ima otprilike <strong>386 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g svje\u017eeg sira s&nbsp;<strong class=\"keyword\">visokim<\/strong>&nbsp;udjelom&nbsp;<strong class=\"keyword\">masti <\/strong><\/strong>ima otprilike&nbsp;<strong>141 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g svje\u017eeg sira s&nbsp;<strong class=\"keyword\">niskim<\/strong>&nbsp;udjelom&nbsp;<strong class=\"keyword\">masti<\/strong><\/strong> ima otprilike <strong>68 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g ricotte <\/strong>ima otprilike<strong>&nbsp;140 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u010din na koji \u0107ete zamijeniti masne kreme ovisi o vama. Uz to, ako ih zasladite niskokalori\u010dnim zasla\u0111iva\u010dem, imate<strong> zdrav desert<\/strong> koji mo\u017ee sadr\u017eavati upola manje kalorija od originala. U slatkom okusu mo\u017eete u\u017eivati mirnog srca i ne morate brinuti o svojoj figuri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Ne_zaboravite_na_proteine\"><\/span>4. Ne zaboravite na proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg\" alt=\"Kako pove\u0107ati sadr\u017eaj proteina u hrani\" class=\"wp-image-205130\" title=\"Kako pove\u0107ati sadr\u017eaj proteina u hrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1537x2048.jpg 1537w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteini su makronutrijenti koji su \u010desto najmanje zastupljeni u slasticama. Me\u0111utim, \u0161teta je jer imaju <strong>najve\u0107i termalni u\u010dinak &#8211; oko 20 &#8211; 30 %.<\/strong> To je energija koju na\u0161a tijela moraju potro\u0161iti na preradu makronutrijenata. Od 100 kcal, samo se pribli\u017eno 70 &#8211; 80 kcal apsorbira u na\u0161e tijelo, ovisno o vrsti primljenih proteina. Za usporedbu, termalni u\u010dinak ugljikohidrata je oko <strong>5 &#8211; 10 %, a masti 0 &#8211; 3 %<\/strong>. <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>Ako va\u0161 desert sadr\u017ei ve\u0107u koli\u010dinu proteina, lako se mo\u017ee <strong>smatrati uravnote\u017eenim me\u0111uobrokom<\/strong> u kojem mo\u017eete u\u017eivati gotovo svaki dan. A kako mo\u017eete pro\u0161vercati proteine u deserte? Prva je mogu\u0107nost <strong>zamijeniti dio bra\u0161na proteinima<\/strong>, \u0161to smanjuje sadr\u017eaj ugljikohidrata i pove\u0107ava sadr\u017eaj proteina. Me\u0111utim, nemojte poku\u0161avati u potpunosti ukloniti bra\u0161no iz deserta jer bi to moglo negativno utjecati na konzistenciju. Optimalno je oko \u010detvrtine bra\u0161na zamijeniti proteinima. Proteine za desert mo\u017eete dobiti i na druge na\u010dine, <strong>poput kori\u0161tenja kokosovog bra\u0161na ili mahunarki.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako niste sudjelovali u pripremi deserta, a ipak biste \u017eeljeli u\u017eivati i istodobno unijeti u organizam sva tri makronutrijenta, u\u010dinite to ovog puta malo druga\u010dije. Umjesto da pojedete \u010ditavi desert, <strong>poku\u0161ajte pojesti samo polovicu i dodajte, naprimjer, skyr.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Pogledajte kako se ova prilagodba odnosi na rezultiraju\u0107i omjer makronutrijenata\/kalorija:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g muffina od \u010dokolade<\/strong> sadr\u017ei pribli\u017eno 406 kcal, 5 g proteina, 50 g ugljikohidrata i 20 g masti<\/li>\n\n\n\n<li><strong>50 g muffina od \u010dokolade sa 100 g \u0161e\u0107era<\/strong> ima otprilike 265 kcal, 14 g proteina, 28 g ugljikohidrata, 10 g masti<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to vidite, \u010dak si niti ne morate uskra\u0107ivati kalori\u010dne slastice te od njih \u010dak mo\u017eete napraviti i prili\u010dno uravnote\u017eeni desert. Trebate samo razmisliti o koli\u010dini i nadopuniti potrebne proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Podijelite_svoje_porcije\"><\/span>5. Podijelite svoje porcije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako s prijateljima idete u kafi\u0107, jasno je da nemate kontrolu nad sastavom deserta. Bez obzira na to, <strong>ne morate si ga uskratiti.<\/strong> Primjerice, ako \u017eelite pravi <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/cheesecake-hr\/\" class=\"ek-link\">cheesecake<\/a>, tiramisu ili sacher, nema problema <strong>s povremenim u\u017eivanjem<\/strong> u njima bez isprobavanja zdravije i laganije verzije. Ali imajte na umu da ni u kafi\u0107u <strong>ne morate pojesti cijeli komad torte pod svaku cijenu<\/strong>. Kako bi bilo da ga podijelite s nekime? Siguran sam da bi i prijatelj volio u\u017eivati u desertu, a ako svaki pojede pola, oboje \u0107ete u\u0161tedjeti kalorije. Ovu vrstu dijeljenja mo\u017eete dovesti u drugu krajnost tako \u0161to \u0107ete navesti <strong>djevojku ili de\u010dka da naru\u010de desert, a zatim ga samo ku\u0161ati<\/strong>. Prvi zalogaj je uvijek najbolji. Me\u0111utim, mo\u017eda ne\u0107ete biti jako popularni kada koristite ovu metodu. <strong>Ne vole svi dijeliti svoj desert.<\/strong> <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>U slu\u010daju da nemate s kim podijeliti, a opet ne \u017eelite pojesti cijeli komad torte, prepolovite ga na tanjuru,<strong> pojedite samo jednu polovicu, a drugu zamotajte i ponesite sa sobom.<\/strong> Ako ste navikli svakodnevno uz kavu jesti ne\u0161to slatko, ostatak kola\u010da mo\u017eete pojesti sljede\u0107i dan,<strong> \u0161tede\u0107i kalorije<\/strong> umjesto da kod ku\u0107e jedete druge poslastice.<\/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.cz\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg\" alt=\"Kako jesti slatko i mr\u0161avjeti\" class=\"wp-image-205146\" style=\"width:843px;height:562px\" title=\"Kako jesti slatko i mr\u0161avjeti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Birajte_manje_kaloricne_deserte\"><\/span>6. Birajte manje kalori\u010dne deserte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda se ne\u0107ete iznenaditi kada \u010dujete da <strong>se razli\u010diti deserti razlikuju u kalorijskim vrijednostim<\/strong>a, a ponekad je razlika \u010dak i u stotinama kalorija. Ali kako znati koja slastica dodaje <strong>najmanje energije<\/strong> na\u0161em svakodnevnom unosu?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prvo poku\u0161ajte procijeniti koji su deserti <strong>najlak\u0161i po te\u017eini.<\/strong> Neke tvrtke pi\u0161u \u010dak i grama\u017eu kod slatki\u0161a, \u0161to nam olak\u0161ava. No, vjerojatno na prvi pogled mo\u017eete zaklju\u010diti da je makaron manji i lak\u0161i od \u010dokoladne torte. Poku\u0161ajte odabrati <strong>deserte koji te\u017ee &#8220;najmanje&#8221;.<\/strong> Me\u0111utim, va\u017ean je i sastav. \u0160to se ti\u010de pe\u010denih proizvoda, poku\u0161ajte odabrati one <strong>sa spu\u017evastom podlogom<\/strong>. Za njihovu pripremu koristi se manje masti (ponekad i bez masti) i vi\u0161e ugljikohidrata. A budu\u0107i da jedan gram ugljikohidrata ima <strong>4 kca<\/strong>l, a jedan gram masti ima <strong>9 kcal<\/strong>, manjak masno\u0107a pozitivno se odra\u017eava u rezultiraju\u0107oj kalorijskoj vrijednosti. Bitan nije samo korpus, ve\u0107 i ono \u0161to je u njemu. <strong>Dobar izbor mogu biti oni s raznim preljevima od <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">krem sira<\/a>, vo\u0107a ili \u017eelatine.<\/strong> Kalori\u010dniji su deserti na bazi maslaca, masnog vrhnja ili zasla\u0111enog kondenziranog mlijeka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako niste sigurni \u0161to odabrati i od \u010dega se sastoje pojedine slastice, <strong>nemojte se bojati pitati.<\/strong> Uslu\u017eni djelatnici trebali bi biti informirani o tome \u0161to se prodaje, tako da vam mogu pomo\u0107i u odabiru slastice koja<strong> najbolje odgovara va\u0161em cilju<\/strong>. A ako vi\u0161e volite \u010dokolade, plo\u010dice i kekse, jo\u0161 je lak\u0161e jer \u010ditaju\u0107i sastav na pakiranju mo\u017eete saznati vi\u0161e o sastojcima i odabrati pravu opciju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Pripremite_pojedinacne_porcije_unaprijed\"><\/span>7. Pripremite pojedina\u010dne porcije unaprijed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj savjet posebno vrijedi za one koji<strong> imaju problema prestati<\/strong> kada jednom po\u010dnu jesti slatki\u0161e. Ako sami pripremite poslastice kod ku\u0107e i sami pe\u010dete, <strong>nema smisla praviti velike koli\u010dine<\/strong> i pro\u017edirati ih velikom brzinom. Bolje je nabaviti manji lim za pe\u010denje koji je, recimo, jednak \u010detvrtini obi\u010dnog lima. On \u0107e vam dati <strong>samo nekoliko porcija<\/strong> koje mo\u017eete podijeliti na sljede\u0107ih nekoliko dana ili zamrznuti za drugi put kad vas obuzme \u017eelja za grickanjem. Naravno, <strong>mo\u017eete ih podijeliti<\/strong> s obitelji ili prijateljima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Slatki\u0161i koje kupite mogu se pripremiti na isti na\u010din.<\/strong> Ako osje\u0107ate da se ne mo\u017eete kontrolirati, raspakirajte kekse i <strong>svaki komad posebno spakirajte<\/strong> u foliju, papirnatu vre\u0107icu ili praznu posudu od maslaca od kikirikija. Jednom kada pojedete jedan keks iz omota, ne\u0107ete imati osje\u0107aj kao da vas u paketu \u010deka jo\u0161 jedan, \u0161to \u0107e vas natjerati da se zapitate i zaustavite kompulzivnu \u017eelju za jo\u0161 jednim.<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg\" alt=\"Kako se ne udebljati od slatki\u0161a\" class=\"wp-image-205161\" style=\"width:843px;height:563px\" title=\"Kako se ne udebljati od slatki\u0161a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koja_je_lekcija_iz_ovog_svega\"><\/span>Koja je lekcija iz ovog svega?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako poku\u0161avate smr\u0161avjeti, a s prijateljima tu i tamo iza\u0111ete na kola\u010d, nema razloga za brigu i <strong>ne morate se brinuti oko debljanja.<\/strong> Ali ako pazite na te\u017einu i posje\u0107ujete kafi\u0107e nekoliko puta tjedno, mo\u017eda je vrijeme da preispitate svoj pristup desertima. <strong>Slatko mo\u017eete jesti svaki dan<\/strong>, a da to ne utje\u010de na va\u0161u te\u017einu, ali morate biti pametni u vezi toga. Ako slastice radite kod ku\u0107e, <strong>usredoto\u010dite se na sastojke.<\/strong> Poku\u0161ajte zamijeniti barem djelomice maslac i \u0161e\u0107er te umjesto toga <strong>dodajte proteine<\/strong>. Informirajte se o sastavu \u010dak i kada jedete desert u restoranu. Istovremeno, <strong>obratite pa\u017enju na veli\u010dinu porcije.<\/strong> Kod ve\u0107eg deserta podijelite ga s prijateljima ili partnerom ili ostatak spakirajte. A ako imate problema s kontroliranjem dok slatki\u0161e imate kod ku\u0107e, poku\u0161ajte ih <strong>unaprijed podijeliti na porcije.<\/strong> Iskoristite barem neki od na\u0161ih savjeta u svom \u017eivotu i vidjet \u0107ete da si mo\u017eete priu\u0161titi redovito grickanje bez brige o debljanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li jo\u0161 neke zajam\u010dene na\u010dine za u\u017eivanje u slatki\u0161ima bez negativnog utjecaja na va\u0161u figuru? Podijelite ih u komentarima i mo\u017eda \u0107ete time pomo\u0107i drugima.<\/p>\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\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\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-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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ako poku\u0161avate izgubiti kilograme ili odr\u017eati kila\u017eu, ne morate se odricati slatki\u0161a. Mo\u017eete ih \u010dak i svakodnevno jesti, a da se pritom ne debljate. U dana\u0161njem \u010dlanku pokazat \u0107emo vam kako to u\u010diniti. <\/p>\n","protected":false},"author":100,"featured_media":205183,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6836,7352,7292,6956],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-260919","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-makronutrijenti-hr","9":"tag-prehrana-hr","10":"tag-snacks-hr","11":"tag-zamjene-za-secer-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 savjeta kako jesti ono \u0161to volite, a da se pritom ne debljate - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Slatko mo\u017eete jesti \u010dak i ako \u017eelite smr\u0161avjeti. 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