{"id":280551,"date":"2021-07-20T10:45:37","date_gmt":"2021-07-20T08:45:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=280551"},"modified":"2021-07-20T10:49:01","modified_gmt":"2021-07-20T08:49:01","slug":"30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite","status":"publish","type":"post","link":"https:\/\/gymbeam.ba\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/","title":{"rendered":"30-dnevni izazov koji \u0107e vam pomo\u0107i da trajno smr\u0161avite i zdravo se hranite"},"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.ba\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/#Sto_je_svjesno_jedenje\" title=\"\u0160to je svjesno jedenje?\">\u0160to je svjesno jedenje?<\/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.ba\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/#Koje_su_prednosti_svjesnog_jedenja\" title=\"Koje su prednosti svjesnog jedenja?\">Koje su prednosti svjesnog jedenja?<\/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.ba\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/#1_Moze_pomoci_u_borbi_protiv_prejedanja\" title=\"1. Mo\u017ee pomo\u0107i u borbi protiv prejedanja\">1. Mo\u017ee pomo\u0107i u borbi protiv prejedanja<\/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.ba\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/#2_Moze_pomoci_da_izgubite_kilograme_a_da_ne_morate_biti_na_dijeti\" title=\"2. Mo\u017ee pomo\u0107i da izgubite kilograme, a da ne morate biti na dijeti\">2. Mo\u017ee pomo\u0107i da izgubite kilograme, a da ne morate biti na dijeti<\/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.ba\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/#3_Osjecat_cete_se_puno_bolje\" title=\"3. Osje\u0107at \u0107ete se puno bolje\">3. Osje\u0107at \u0107ete se puno 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.ba\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/#4_Izgledat_cete_bolje\" title=\"4. Izgledat \u0107ete bolje\">4. Izgledat \u0107ete bolje<\/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.ba\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/#5_Puno_cete_vise_uzivati_u_svojoj_hrani\" title=\"5. Puno \u0107ete vi\u0161e u\u017eivati u svojoj hrani\">5. Puno \u0107ete vi\u0161e u\u017eivati u svojoj 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.ba\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/#Zapocnite_s_analizom_svojih_navika_i_otkrijte_nedostatke_u_prehrani\" title=\"Zapo\u010dnite s analizom svojih navika i otkrijte nedostatke u prehrani\">Zapo\u010dnite s analizom svojih navika i otkrijte nedostatke u prehrani<\/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.ba\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/#Kako_svjesno_jesti_Zapocnite_vlastiti_izazov_jedenja\" title=\"Kako svjesno jesti? Zapo\u010dnite vlastiti izazov jedenja\">Kako svjesno jesti? Zapo\u010dnite vlastiti izazov jedenja<\/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.ba\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/#Sto_smo_naucili\" title=\"\u0160to smo nau\u010dili?\">\u0160to smo nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li o\u010dekivali da \u0107emo za vas imati &#8220;veliki&#8221; izazov u kojem \u0107ete vje\u017ebati dok ne budete svakodnevno krvarili mjesec dana, unositi minimalno hrane i na kraju imati seksi figuru u kupa\u0107em kostimu? Onda nam je \u017eao \u0161to \u0107emo vas razo\u010darati. Takav je pristup \u010desto drasti\u010dno restriktivan, nezdrav i dugoro\u010dno neodr\u017eiv. Kilogrami koje izgubite \u010desto se vrlo brzo vrate i vrlo vjerojatno s dodatnom masno\u0107om. Stoga se danas ne\u0107emo baviti onim \u0161to jedete, nego \u0107emo se usredoto\u010diti na to <strong>kako jedete<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odlazite li mo\u017eda u smo\u010dnicu po keks koji \u0107ete pojesti s kavom i na kraju ga pojedete prije nego \u0161to sjednete za stol? Ili <strong>redovito ru\u010date za ra\u010dunalom<\/strong>, a da niste potpuno usredoto\u010deni na hranu? Onda biste se trebali <strong>upoznati sa svjesnim jedenjem<\/strong>, \u0161to \u0107e vam pomo\u0107i da gledate hranu svje\u017eim o\u010dima. A njegova \u0107e primjena najvjerojatnije imati pozitivan u\u010dinak i na va\u0161u figuru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_svjesno_jedenje\"><\/span>\u0160to je svjesno jedenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svjesno jedenje koncept je povezan s filozofijom <strong>osvije\u0161tenosti<\/strong>, pristupom koji se usredoto\u010duje na <strong>sada\u0161nji trenutak i svijest o va\u0161im trenutnim osje\u0107ajima, mislima i fizi\u010dkim<\/strong> <strong>osjetima<\/strong>. Mo\u017eemo prenijeti te postupke u prehrambeni sektor i pobolj\u0161ati svoje sveukupne navike. Bilo da imamo doru\u010dak, ru\u010dak, ve\u010deru ili me\u0111uobrok ispred sebe, uvijek bismo trebali posvetiti \u200b\u200bpunu pa\u017enju obroku. Ina\u010de je previ\u0161e jednostavno unijeti puno vi\u0161e hrane nego \u0161to nam zapravo treba. \u017divimo u u\u017eurbanim vremenima, kad je normalno da jedemo pod pritiskom, a svako <strong>u\u017eivanje<\/strong> u obroku u tom je slu\u010daju minimalno. Ali na\u0161a prehrana nije samo gorivo za tijelo. To je ujedno i iskustvo okusa kojeg se \u0161teta li\u0161iti. I va\u0161e je tijelo svjesno te razlike \u2013 dobro \u0107e se pona\u0161ati prema vama ako svjesno i temeljito pro\u017eva\u010dete svaki zalogaj, umjesto da samo pro\u017edrete cijeli sendvi\u010d u tri minute na autobusnoj stanici.<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 to ne bi trebalo izgledati?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Doru\u010dak je na stolu u kuhinji i polako ga grickate dok se odijevate, spremate stvari u torbu ili dok se \u0161minkate. Ako kasnite, <strong>i dalje ga jedete dok se vozite automobilom<\/strong> do posla.<\/li><li>Mo\u017eete <strong>popiti teku\u0107i me\u0111uobrok ujutro na putu do sastanka.<\/strong><\/li><li>Ru\u010date u uredu dok <strong>obra\u0111ujete e-po\u0161tu<\/strong> i radite na ra\u010dunalu. Ostatak dana jedete mrvice s tipkovnice.<\/li><li>Poslijepodne se vra\u0107ate ku\u0107i gladni, otvarate smo\u010dnicu ili hladnjak i <strong>stoje\u0107i pro\u017edirete \u0161unku<\/strong>, sir i sve \u0161to vam do\u0111e pod ruku, a da i ne sjednete.<\/li><li>Ve\u010dera se jede na kau\u010du tijekom <strong>gledanja vijesti, humoristi\u010dnih serija ili sportskih prijenosa.<\/strong><\/li><li>Tijekom ve\u010deri prilegnete uz <strong>uzbudljivi film i nesvjesno sma\u017eete paket \u010dipsa<\/strong> i nekoliko \u010da\u0161a vina. Osje\u0107aju\u0107i se te\u0161ko, uvalite se u krevet jer vas taj vrtuljak ponovno \u010deka sljede\u0107i 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=\"Prestanite jesti na brzinu i isprobajte svjesno jedenje\" title=\"Prestanite jesti na brzinu i isprobajte svjesno jedenje\"\/><\/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 bi to trebalo izgledati?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ustat \u0107ete 15 minuta ranije ujutro kako biste u miru doru\u010dkovali. <strong>U\u017eivat \u0107ete u obroku na ugodnom mjestu<\/strong> bez televizora, radija, telefona i drugih podra\u017eaja. Taj opu\u0161taju\u0107i trenutak zapo\u010det \u0107e produktivan dan.<\/li><li>Kad je pred vama va\u017ean sastanak i ako vas vrijeme stvarno priti\u0161\u0107e, mo\u017eete nadopuniti energiju teku\u0107im me\u0111uobrokom. <strong>Odvojit \u0107ete 5 minuta da ga popijete u miru<\/strong>, tijekom kojih \u0107ete u\u017eivati u kremastoj teksturi i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ba\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">okusu vanilije proteinskog milkshakea<\/a><span style=\"color: #000000\">.<\/span><\/span><\/li><li>Sastanak je pro\u0161ao sjajno. Prije nego \u0161to se vratite na rad za ra\u010dunalom, u miru \u0107ete <strong>ru\u010dati s kolegama u sobi za osoblje<\/strong>. Jedite polako, temeljito pro\u017eva\u010dite svaki zalogaj, pa \u010dak i ustanovite da ste siti prije nego \u0161to zavr\u0161ite s poslu\u017eivanjem, tako da mo\u017eete <strong>spremiti ostatak hrane<\/strong> u hladnjak za kasnije.<\/li><li>Nakon \u0161to zavr\u0161ite sav posao, <strong>pojest \u0107ete ostatak<\/strong> <strong>ru\u010dka na poslu<\/strong> kako ne biste bacali hranu. Ne \u017eurite i <strong>ne razmi\u0161ljajte ni o kakvim drugim du\u017enostima<\/strong> koje imate taj dan.<\/li><li><strong>Ne treba vam me\u0111uobrok<\/strong> kad se vratite ku\u0107i s posla, budu\u0107i da ste upravo pojeli ostatak ru\u010dka, tako da niste gladni, zato \u0107ete se baviti drugim aktivnostima.<\/li><li><strong>Ve\u010derajte s obitelji<\/strong>. To je va\u0161 redoviti obi\u010daj. Ne \u017euri vam se, sjedite za stolom nakon \u0161to zavr\u0161ite s jelom i razgovarajte o novostima. Zatim se zajedno preselite kako biste gledali ve\u010dernje vijesti na televiziji.<\/li><li>Ve\u010deras dok budete gledali film, dobit \u0107ete \u017eelju za \u010dipsom. Zato pripremite manju porciju u zdjeli. <strong>To \u0107ete jesti za vrijeme<\/strong> <strong>TV reklama, kad isklju\u010dite zvuk i sliku<\/strong> na 10 minuta i posvetite se jedenju \u010dipsa. Umjesto toga, zamijenite \u010dips \u010da\u0161om vina koje \u0107ete tako\u0111er pijuckati tijekom pauza za oglase. Zapitat \u0107ete se kakve note osje\u0107ate u vinu i eventualno koja bi vrsta moglo biti.<\/li><li>Odlazite u krevet s ugodnim osje\u0107ajem. Pred vama su produktivniji dani.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>\u0160to poku\u0161avamo pokazati?<\/strong> \u010cak i ako imate stvarno naporan dan, uvijek je mogu\u0107e odvojiti barem trenutak da posvetite punu pozornost svom obroku. Na prvi pogled, osoba koja <strong>ne jede u \u017eurbi<\/strong> <strong>u\u017eiva puno vi\u0161e u svojoj hrani<\/strong>, osje\u0107a okuse i zbog nje joj je dan op\u0107enito mirniji. Ako poku\u0161avate smr\u0161avjeti, mo\u017eda ste primijetili jo\u0161 ne\u0161to. Kad jedete istu hranu, svjesno jedenje mo\u017ee vas lako natjerati da presko\u010dite popodnevni napad na hladnjak ili smanjite porciju \u010dipsa i vina, kao \u0161to se dogodilo u primjeru. Ako se \u010de\u0161\u0107e pridr\u017eavate tih pravila, mo\u017eda \u010dak po\u010dnete <strong>gubiti kilograme, a da se ne morate zna\u010dajnije potruditi<\/strong>.<\/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=\"47731,49777,5951,30248,37054,28101,30162,48406,6086,9061,36262,28936 \" ><\/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\"><span class=\"ez-toc-section\" id=\"Koje_su_prednosti_svjesnog_jedenja\"><\/span>Koje su prednosti svjesnog jedenja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sad kad imamo predod\u017ebu o tome \u0161to je <strong>svjesno jedenje<\/strong> i kako pravilno primjenjivati tu metodu, pogledajmo <strong>prednosti<\/strong> koje \u0107e vas jo\u0161 vi\u0161e uvjeriti u njen pozitivan utjecaj.<\/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_Moze_pomoci_u_borbi_protiv_prejedanja\"><\/span>1. Mo\u017ee pomo\u0107i u borbi protiv prejedanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kod prejedanje, osoba iznova postaje nekontrolirano prisiljena brzo konzumirati neobi\u010dno veliku koli\u010dinu hrane. Te su epizode \u010desto povezane s negativnim emocijama ili \u017ealjenjem zbog jedenja 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>Na temelju dosada\u0161njih rezultata istra\u017eivanja, svjesno jedenje mo\u017ee utjecati na <strong>u\u010destalost prejedanja i njegov tijek<\/strong>. Kad je metoda svjesnosti bila uklju\u010dena u \u017eivote ispitanika koji su patili od prejedanja, <strong>broj epizoda bio je<\/strong> <strong>smanjen<\/strong>. Ako bi se epizoda ve\u0107 dogodila, <strong>osoba ne bi pojela<\/strong> <strong>onoliko hrane kao prije<\/strong>. Prema rezultatima istra\u017eivanja na 18 pretilih \u017eena, prosje\u010dna u\u010destalost prejedanja u odnosu na svjesnost smanjila se s <strong>4 na 1,5 puta tjedno<\/strong>, \u0161to je zna\u010dajan pad. Ispitanice su tako\u0111er izvijestile da im je ta tehnika <strong>pove\u0107ala kontrolu nad hranom i zauzvrat<\/strong> <strong>smanjila razinu negativnih emocija<\/strong> kao \u0161to je tjeskoba.&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_Moze_pomoci_da_izgubite_kilograme_a_da_ne_morate_biti_na_dijeti\"><\/span>2. Mo\u017ee pomo\u0107i da izgubite kilograme, a da ne morate biti na dijeti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ova je to\u010dka usko povezana s prethodnom. Smanjivanjem broja prejedanja i koli\u010dine pojedene hrane pomo\u0107u svjesnosti, ljudi su smanjili koli\u010dinu prejedanja, smanjen je i njihov <strong>unos kalorija, \u0161to mo\u017ee pomo\u0107i kod mr\u0161avljenja<\/strong>. Ta je nuspojava tako\u0111er primije\u0107ena me\u0111u ispitanicima u istra\u017eivanju <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>Me\u0111utim, gubitak kilograma zbog osvije\u0161tenosti nije povezan samo s ljudima koji pate od prejedanja. Tako\u0111er mo\u017ee dobro funkcionirati unutar op\u0107e populacije, <strong>poma\u017eu\u0107i ljudima da rade sa svojim osje\u0107ajima i smanje stres, a tako\u0111er im omogu\u0107uje da prepoznaju<\/strong> <strong>glad i sitost<\/strong>. Doista, to smo pokazali na primjeru dobrog i lo\u0161eg jedenja. Ako osoba mo\u017ee pro\u010ditati signale svog tijela, zasiti se prije nego \u0161to dovr\u0161i obrok, \u0161to je sprje\u010dava da unese kalorije kao kad prestane jesti bilo u kojem trenutku. Tim pristupom mo\u017ee postupno smr\u0161avjeti bez potrebe za ikakvim drugim zna\u010dajnim promjenama u prehrani u svom \u017eivotu.<span style=\"color: #ff6600\"> [8]<\/span><\/p>\n\n\n\n<p><\/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=\"Mr\u0161avite lako, trajno i bez dijeta\" class=\"wp-image-253345\" width=\"843\" height=\"562\" title=\"Mr\u0161avite lako, trajno i bez dijeta\" 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_Osjecat_cete_se_puno_bolje\"><\/span>3. Osje\u0107at \u0107ete se puno bolje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako jedete u \u017eurbi, gutaju\u0107i ve\u0107e komade hrane, kao i velike koli\u010dine zraka, vjerojatnije je da \u0107e tijelo imati <strong>problema<\/strong> <strong>s njenim probavljanjem<\/strong>. Osim toga, vjerojatno \u0107ete osjetiti <strong>probavne smetnje poput nadutosti, napuhavanja trbuha ili boli<\/strong>. Ako nau\u010dite jesti polako i dovoljno \u017evakati hranu, ti se problemi mogu smanjiti. <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>Isto tako, svjesno jedenje <strong>mo\u017ee pomo\u0107i i kod umora i manjka snage nakon<\/strong> <strong>jela<\/strong>. Ti se osje\u0107aji obi\u010dno javljaju nakon \u0161to pojedete veliku porciju te\u0161ke hrane ili <strong>ve\u0107u porciju ugljikohidrata<\/strong>. One uzrokuju ve\u0107e osloba\u0111anje inzulina, a time i naglo smanjenje glukoze u krvi, <strong>uzrokuju\u0107i umor<\/strong>. Osloba\u0111anje inzulina mo\u017ee dovesti do toga da vi\u0161e triptofana dospije u mozak. To utje\u010de na proizvodnju hormona serotonina i melatonina, \u0161to opet mo\u017ee biti povezano s razvojem <strong>male snage i umora<\/strong>. Ako nau\u010dite prepoznati osje\u0107aj sitosti, <strong>malo je vjerojatno da \u0107e va\u0161 obrok<\/strong> <strong>uzrokovati manjak snage<\/strong>. Tako\u0111er \u0107e vam pomo\u0107i ako nau\u010dite slu\u0161ati svoje tijelo i vidjeti kako se op\u0107enito osje\u0107ate zbog ugljikohidrata. Ako se zbog ve\u0107ih porcija osje\u0107ate lo\u0161e, smanjite koli\u010dinu i zamijenite ih bjelan\u010devinama ili mastima. Tako \u0107ete nau\u010diti uklju\u010diti hranu zbog koje se <strong>osje\u0107ate sjajno<\/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\u010dki osje\u0107aji idu ruku pod ruku s na\u0161om psihom. Osje\u0107ate li se bolje s probavnim smetnjama i niskom energijom nakon jela ili biste radije bili <strong>ugodno siti, puni energije i bez osje\u0107aja<\/strong> <strong>nadutog trbuha?<\/strong> Pretpostavljamo da je odgovor o\u010dit. Bolje mentalno stanje mo\u017ee tako\u0111er imati veze s tim da imate <strong>kontrolu nad hranom i ne dopu\u0161tate osje\u0107ajima da vas kontroliraju<\/strong>, \u010demu osvije\u0161tenost tako\u0111er poma\u017ee.<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<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=\"Svjesno jedenje pobolj\u0161at \u0107e va\u0161e navike jedenja\" title=\"Svjesno jedenje pobolj\u0161at \u0107e va\u0161e navike jedenja\"\/><\/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_Izgledat_cete_bolje\"><\/span>4. Izgledat \u0107ete bolje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u010din na koji jedemo tako\u0111er mo\u017ee uvelike utjecati na na\u0161 izgled. Vje\u017ebate li i svejedno imate ispup\u010den trbuh? To mo\u017eda ima veze s <strong>probavnim problemima<\/strong>, kojih se mo\u017eete rije\u0161iti svjesnim jedenjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednako je vjerojatno da \u0107e vam se <strong>te\u017eina smanjiti, budu\u0107i da \u0107ete bolje prepoznati osje\u0107aj sitosti i imati ve\u0107u kontrolu nad emocionalnim jedenjem<\/strong>. Uz vitkiju gra\u0111u i ravniji trbuh, mo\u017ee se promijeniti i ukupna pozitivna energija koju oda\u0161iljete. Uz ve\u0107e samopo\u0161tovanje i bolje raspolo\u017eenje izgledate bolje, zar ne?<\/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_Puno_cete_vise_uzivati_u_svojoj_hrani\"><\/span>5. Puno \u0107ete vi\u0161e u\u017eivati u svojoj hrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li dosad razlikovali hranu samo po tome volite li je ili ne? Onda je sasvim mogu\u0107e da \u0107e svjesno jedenje dati va\u0161oj <strong>konzumaciji sasvim novu dimenziju<\/strong>. Pustite da se komadi\u0107 \u010dokolade topi u va\u0161im ustima i u\u017eivajte u svim okusima i aromama. U\u010dinite isto sa svakom hranom koju jedete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz <strong>10 000 okusnih pupoljaka<\/strong> na jeziku, bilo bi \u0161teta zanemariti njihovu 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=\"Zapocnite_s_analizom_svojih_navika_i_otkrijte_nedostatke_u_prehrani\"><\/span>Zapo\u010dnite s analizom svojih navika i otkrijte nedostatke u prehrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017delite li i vi probati svjesno jedenje? Postavite sebi novi na\u010din jedenja kao izazov koji \u0107e <strong>promijeniti va\u0161 pristup hrani<\/strong> <strong>zauvijek<\/strong>. Prije nego \u0161to nastavite, napravite analizu svojih navika jedenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Poku\u0161ajte nekoliko dana zapisivati:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0161to jedete<\/li><li>kad jedete<\/li><li>gdje jedete<\/li><li>koliko vam treba da pojedete<\/li><li>s kim jedete<\/li><li>kako se osje\u0107ate tijekom i nakon jela (gladni, siti, umorni itd.)<\/li><li>koliko ste u\u017eivali u hrani koju ste jeli<\/li><li>osje\u0107ate li bilo kakve probavne smetnje<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomo\u0107u tih bilje\u0161ki, mo\u017eete otkriti <strong>praznine u svojim obrocima<\/strong> na kojima treba raditi. Usporedba va\u0161ih navika s dobrim i lo\u0161im primjerima koji su gore navedeni tako\u0111er vam mo\u017ee pomo\u0107i. To vam omogu\u0107uje da stvorite <strong>mjese\u010dni izazov jedenja prilago\u0111en va\u0161em tijelu<\/strong>. Tek \u0107ete tada izvu\u0107i maksimum iz toga i odr\u017eati ga dugoro\u010dno.<\/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 navike jedenja i otkrijte svoje nedostatke\" class=\"wp-image-253361\" width=\"843\" height=\"563\" title=\"Analizirajte svoje navike jedenja i otkrijte svoje nedostatke\" 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_svjesno_jesti_Zapocnite_vlastiti_izazov_jedenja\"><\/span>Kako svjesno jesti? Zapo\u010dnite vlastiti izazov jedenja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razumijemo da mo\u017eda nije u va\u0161oj mo\u0107i promijeniti sve svoje navike jedenja iz dana u dan i odvojiti vi\u0161e vremena za obroke u svako doba. Ako ste napravili analizu svoje prehrane, sigurno mo\u017eete procijeniti gdje su vam najve\u0107e praznine i \u0161to mo\u017eete u\u010diniti u vezi s tim. Uklju\u010dite te promjene prirodno i postupno.<\/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 to moglo izgledati?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Prvi tjedan poku\u0161ajte jesti <strong>bez telefona, ra\u010dunala ili televizora<\/strong>.<\/li><li>Sljede\u0107i tjedan <strong>pove\u0107ajte koli\u010dinu vremena<\/strong> koje provodite jedu\u0107i hranu i <strong>vi\u0161e se usredoto\u010dite na pojedina\u010dne okuse i teksture<\/strong>.<\/li><li>Tre\u0107i tjedan poku\u0161ajte se vi\u0161e usredoto\u010diti na signale svog tijela. Nau\u010dite prepoznati <strong>kad ste gladni, a kad ste siti<\/strong> i kad je vrijeme za odlaganje pribora za jelo.<\/li><li>\u010cetvrti tjedan posvetite se <strong>pridr\u017eavanju tih pravila<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svatko ima druk\u010dije polazi\u0161te, druk\u010diju hranu koju konzumira i svoje navike jedenja povezane s njom. Prethodna to\u010dka, kad zapisujete svoje navike jedenja, pomo\u0107i \u0107e vam da ih otkrijete. Nakon toga, na svakome je od nas da <strong>postavimo vlastita<\/strong> <strong>&#8220;pravila&#8221; i izazove<\/strong> kako bismo do\u0161li do to\u010dke u kojoj mo\u017eemo jesti u miru, bez percepcije podra\u017eaja oko sebe, u\u017eivati u hrani i nau\u010diti prepoznavati signale svog tijela.<\/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\">Radi jednostavnosti, mo\u017eete po\u010deti postupno uklju\u010divati sljede\u0107e u svoj \u017eivot:<\/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. Kad jedete, usredoto\u010dite se samo na hranu<\/h3>\n\n\n\n<p>Poku\u0161ajte planirati svoj dan tako da uvijek imate priliku <strong>posvetiti puno vremena svojoj hrani i obrocima<\/strong>. Isklju\u010dite televizor, radio, ra\u010dunalo i telefon i <strong>odgodite radne zadatke<\/strong>. Ni knjiga nije dobar pratilac hrani. Njena radnja mogla bi vas toliko uvu\u0107i da i ne shvatite \u0161to ste ve\u0107 pojeli. U\u017eivajte u obroku u <strong>ti\u0161ini i sami, po mogu\u0107nosti sa svojim najmilijima. <\/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. Jedite polako<\/h3>\n\n\n\n<p>Odaberite <strong>hranu koju treba \u017evakati<\/strong>. Izbje\u0107i \u0107ete gutanje smoothieja u nekoliko minuta, koji ima jednak broj kalorija kao tanjur s ru\u010dkom, ali nije previ\u0161e zasitan. Op\u0107i je savjet <strong>pro\u017evakati svaki zalogaj otprilike 20 \u2013 30 puta<\/strong> prije gutanja. Ne brinite se, naravno da vas nitko ne pita za to\u010dan broj. Me\u0111utim, to mo\u017ee poslu\u017eiti kao vodi\u010d. Mogli biste poku\u0161ati uskladiti svoj tempo jedenja s drugim ljudima za stolom. Ve\u0107 ste pojeli pola obroka, a ostali su pojeli samo nekoliko zalogaja? <strong>Poku\u0161ajte malo usporiti tempo<\/strong>. <strong>Re\u017eite manje komade, odlo\u017eite pribor za jelo, pijte i pridonosite razgovoru<\/strong>. S vremenom \u0107e vam sporije jedenje biti prirodno. <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>Tako\u0111er, imajte na umu da tijelu treba do<strong> 20 minuta da po\u0161alje poruku da je puno<\/strong>. Ako produljite vrijeme konzumacije, mo\u017eda \u0107ete pojesti manju porciju nego ina\u010de jer \u0107ete ve\u0107 biti siti, \u0161to mo\u017ee smanjiti va\u0161 ukupni unos energije i olak\u0161ati mr\u0161avljenje. <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=\"Jedite polako i u\u017eivajte u svakom zalogaju uz svjesno jedenje\" class=\"wp-image-253375\" width=\"843\" height=\"562\" title=\"Jedite polako i u\u017eivajte u svakom zalogaju uz svjesno jedenje\" 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. U\u017eivajte u hrani<\/h3>\n\n\n\n<p>Kad vam netko blizak ne\u0161to ka\u017ee, nije pristojno ne obra\u0107ati pa\u017enju na to i raditi ne\u0161to drugo. Hrana koju ste vi ili netko drugi s ljubavlju pripremili <strong>zaslu\u017euje istu<\/strong> <strong>pa\u017enju<\/strong>. U\u017eivajte u <strong>temperaturi, teksturi i okusu<\/strong>. Mo\u017eda \u0107ete otkriti nove nijanse u njoj koje ranije niste okusili. Budite svjesni svakog zalogaja koji progutate. To vam olak\u0161ava prepoznavanje kad ste siti. Mo\u017eda \u0107e vam tada u va\u0161em omiljenom restoranu brze hrane biti dovoljna tri pile\u0107a krilca da vas nahrane i ne\u0107ete pojesti cijelu kantu kao obi\u010dno.<\/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 prepoznati kad ste gladni i kad ste siti<\/h3>\n\n\n\n<p>Uz svjesno jedenje povezana je vrlo va\u017ena sposobnost, a to je <strong>\u010ditanje tjelesnih signala<\/strong>. Znate li kad ste gladni i kad ste siti? Mo\u017eda vi\u0161e niste ni <strong>svjesni tih signala<\/strong> i radite automatski \u2013 12 je sati, \u0161to je vrijeme ru\u010dka, zato \u0107u pojesti sve \u0161to mi je na tanjuru i krenuti dalje. Me\u0111utim, to nije pravilan pristup u ovom slu\u010daju. Poku\u0161ajte biti otvoreniji za te signale i namjerno jedite samo kad ste stvarno gladni. Mo\u017eda sat vremena kasnije. Nije va\u017eno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako je va\u0161 ru\u010dak u podne pod prisilom dru\u0161tvenih pravila, kad ste navikli jesti s kolegama, <strong>prilagodite tome svoje ostale obroke.<\/strong> Ako u 12 sati obi\u010dno niste gladni, poku\u0161ajte presko\u010diti me\u0111uobrok sredinom jutra ili pojesti manji doru\u010dak. To \u0107e osigurati da va\u0161e tijelo prije po\u010dne \u017eudjeti za hranom. Za ru\u010dkom se pridr\u017eavajte gore opisanih pravila. Jedite polako, temeljito \u017eva\u010dite i prestanite jesti kad se osje\u0107ate otprilike <strong>80 % sitima<\/strong>. Tako izbjegavate prejedanje i posljedi\u010dnu malu snagu nakon jela. A ako vam je \u017eao baciti ostatak hrane, neka vam je <strong>spakiraju kako biste je ponijeli<\/strong> sa sobom i pojeli kao me\u0111uobrok ili za ve\u010deru.<\/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 \u010ditati signale svog tijela\" title=\"Nau\u010dite \u010ditati signale svog tijela\"\/><\/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. Promatrajte kako se osje\u0107ate nakon jela<\/h3>\n\n\n\n<p>Ba\u0161 kao \u0161to va\u0161e tijelo signalizira glad ili sitost, tako\u0111er mo\u017ee pokazati zbog koje se <strong>hrane osje\u0107a dobro, a zbog koje 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>Biste li se ujutro natrpali ogromnom porcijom ka\u0161e i zatim bili spremni za povratak u krevet? Smanjite veli\u010dinu porcije i zamijenite dio ugljikohidrata bjelan\u010devinama ili mastima.<\/li><li>Jedete pohani sir i velike pr\u017eene krumpiri\u0107e u restoranu brze prehrane i ostatak dana osje\u0107ate se te\u0161ko te vas boli \u017eeludac? Probajte prepoloviti obrok sljede\u0107i put ili odaberite drugi obrok.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako nau\u010dite <strong>\u010ditati te tjelesne signale<\/strong>, to \u0107e vam pomo\u0107i da donosite bolje svjesne odabire \u0161to \u017eelite jesti. Hrana bi trebala biti izvor energije i nitko se ne \u017eeli osje\u0107ati lo\u0161e nakon \u0161to je pojede.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imajte na umu da pravi odabir hrane zapo\u010dinje kupnjom. Ako napunite svoju smo\u010dnicu samo \u010dipsom, slatki\u0161ima i jako prera\u0111enom hranom, te\u0161ko je izgraditi prehranu na uravnote\u017eenim jelima s dovoljno vo\u0107a, povr\u0107a i hranjivih sastojaka koji su vam potrebni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_smo_naucili\"><\/span>\u0160to smo nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda se<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>svjesno<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>jedenje<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>\u010dini<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>malo<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>previ\u0161e<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>kompliciranim<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>za<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>po\u010detak.<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>Me\u0111utim, ako<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>razmislite<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>o<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>tome,<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>shvatit<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>\u0107ete<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>da<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>su<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>to<span style=\"color: #000000;font-family: Roboto, Arial\"> prirodni <\/span><span style=\"color: #000000;font-family: Roboto, Arial\"><strong>principi koje bismo trebali shvatiti <\/strong><\/span><strong><span style=\"color: #000000;font-family: Roboto, Arial\">kao automatske.<\/span><\/strong><span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>Ali<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>mo\u017eda<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>ih<span style=\"color: #000000;font-family: Roboto, Arial\"> &nbsp;<\/span>zaboravljamo<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>zbog<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>brzog<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>tempa<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>\u017eivota<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>i<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>beskrajnih<span style=\"color: #000000;font-family: Roboto, Arial\"> &nbsp;<\/span>podra\u017eaja<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>koji<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>su<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>svugdje<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>oko<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>nas.<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>Ali<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>to<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>su<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>vrlo<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>uobi\u010dajene<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>stvari.<span style=\"color: #000000;font-family: Roboto, Arial\"> &nbsp;<\/span>Jedenje<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>kad<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>ste<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>gladni,<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>prestanak<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>jedenja<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>kad<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>ste<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>siti,<span style=\"color: #000000;font-family: Roboto, Arial\"> &nbsp;<\/span>usredoto\u010denost<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>na<span style=\"color: #000000;font-family: Roboto, Arial\"> va\u0161u hranu, dovoljno \u017evakanja ili izbjegavanje hrane zbog koje se osje\u0107ate lo\u0161e. <\/span>Neka<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>svjesno<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>jedenje<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>postane va\u0161<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>vlastiti<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>izazov,<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>prilago\u0111en<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>va\u0161im<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>trenutnim<span style=\"color: #000000;font-family: Roboto, Arial\"> &nbsp;<\/span>navikama<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>jedenja.<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>Mo\u017eete<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>po\u010deti<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>sa<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>sljede\u0107im<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>obrokom.<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>Sami<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>\u0107ete vidjeti<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>da<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>\u0107ete<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>uskoro<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>osjetiti<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>prednosti takve<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span>prehrane.<span style=\"color: #000000;font-family: Roboto, Arial\">&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kakvi ste s hranom? Ubrajate li se me\u0111u one koji <strong>u\u017eivaju u svakom zalogaju ili jedete ru\u010dak velikom brzinom<\/strong> i nemate pojma kakvog je bio okusa? Podijelite svoja iskustva s nama u odjeljku za komentare, a ako vam se svidio \u010dlanak, ne zaboravite ga podijeliti sa svojim prijateljima. Sigurno \u0107e vam se i oni rado pridru\u017eiti u ovom netradicionalnom izazovu jedenja.<\/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>Ovaj 30-dnevni izazov vezan za prehranu zauvijek \u0107e promijeniti va\u0161 pogled na hranu. Osim toga, mo\u017ee vam pomo\u0107i kod mr\u0161avljenja ili prejedanja jer vas u\u010di pravilno jesti. Dakle, ho\u0107ete li nam se pridru\u017eiti?<\/p>\n","protected":false},"author":100,"featured_media":253403,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2794],"tags":[6474,6366,7350,7632],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-280551","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dijeta","9":"tag-mrsavljenje","10":"tag-prehrana","11":"tag-zdrav-nacin-zivota","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 izazov koji \u0107e vam pomo\u0107i da trajno smr\u0161avite i zdravo se hranite - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako smr\u0161avjeti bez dijete? 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