{"id":286308,"date":"2019-02-12T18:32:00","date_gmt":"2019-02-12T17:32:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=286308"},"modified":"2023-09-07T20:30:51","modified_gmt":"2023-09-07T18:30:51","slug":"4-koraka-za-bolju-prehranu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/4-koraka-za-bolju-prehranu\/","title":{"rendered":"4 koraka za bolju prehranu"},"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\/4-koraka-za-bolju-prehranu\/#Korak_1_Mjerite\" title=\"Korak 1: Mjerite\">Korak 1: Mjerite<\/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\/4-koraka-za-bolju-prehranu\/#Korak_2_Biljezite\" title=\"Korak 2: Bilje\u017eite\">Korak 2: Bilje\u017eite<\/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\/4-koraka-za-bolju-prehranu\/#Korak_3_Rasporedite_to\" title=\"Korak 3: Rasporedite to\">Korak 3: Rasporedite to<\/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\/4-koraka-za-bolju-prehranu\/#Korak_4_Pocnite_prehranu_planirati\" title=\"Korak 4: Po\u010dnite prehranu planirati\">Korak 4: Po\u010dnite prehranu planirati<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li spremni <strong>promijeniti na\u010din na koji se hranite?<\/strong> Naravno, mo\u017eete baciti taj cheeseburger i&nbsp;po\u010deti s&nbsp;paleo prehranom, <strong>cikliranjem ugljikohidrata ili s&nbsp;bilo kojim drugim sustavom<\/strong> koji predstavlja preokret u&nbsp;Va\u0161oj dosada\u0161njoj prehrani. Ali razmislite dobro, da slu\u010dajno sami sebe na ovaj na\u010din ne pripremite na neuspjeh. Jo\u0161 prije nego \u0161to po\u010dnete, steknite vje\u0161tinu<strong> \u201erazumnog\u201c jedenja.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>O&nbsp;kakvoj vje\u0161tini uop\u0107e pri\u010damo? <\/em>To jeste <strong>poznavanje onoga od \u010dega se sastoji Va\u0161a prehrana<\/strong> i&nbsp;primjena ovih informacija u&nbsp;svrhe pobolj\u0161anja na\u010dina na koji se hranite. Jedan od najboljih na\u010dina kako to uraditi jeste po\u010deti pratiti ili bilje\u017eiti makro hranjive tvari \u2013 bjelan\u010devine, ugljikohidrate, masti i tako\u0111er cjelokupne kalorije Va\u0161e prehrane.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/recept.jpg\" alt=\"4 koraka za bolju prehranu\" width=\"843\" title=\"4 koraka za bolju prehranu\"\/><\/figure><\/div>\n\n\n\n<p>Da Vam sve bude jasno:<strong> to Vas nikako ne obvezuje.<\/strong> Ne zna\u010di da \u0107ete od sada biti na beskrajnoj dijeti niti da morate kupiti tri kuhinjske vage za doma, u&nbsp;auto i&nbsp;na posao.<strong> To zna\u010di da \u0107ete sve \u0161to odlu\u010dite uraditi, uraditi s&nbsp;pozicije znanja, a&nbsp;ne ignorancije.<\/strong> A&nbsp;to je uvijek dobro rje\u0161enje. Isprobajte to na par tjedana. Pa \u0161to mo\u017eete izgubiti?&nbsp;&nbsp;<\/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=\"105718,105964,107113,107605,113041\" ><\/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=\"Korak_1_Mjerite\"><\/span>Korak 1: Mjerite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako smo Vas upravo uvjerili da u&nbsp;Va\u0161em \u017eivotu date <strong>\u0161ansu makro hranjivim tvarima<\/strong>, vjerojatno ste tu\u017enim glasom postavili pitanje:<em> \u201eOK, koliko \u0107e mi to oduzeti vremena i&nbsp;\u0161to sve moram kupiti?\u201c<\/em> Sre\u0107om, odgovor na prvo pitanje jeste \u201ene mnogo\u201c, a&nbsp;na drugo<em> \u201eni\u0161ta specijalno\u201c.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada u\u010dite pratiti svoju prehranu,<strong> tri najbolje alatke koje mo\u017eete imati u&nbsp;kuhinji jesu:<\/strong> kuhinjska vaga, bilje\u017enica za brojenje kalorija (poslu\u017eit \u0107e i&nbsp;smartfon) i&nbsp;<a href=\"https:\/\/gymbeam.hr\/mjerice-5km-1-5-15-50-100-ml.html\" target=\"_blank\" rel=\"noreferrer noopener\">mjerice<\/a>.&nbsp;Tako\u0111er preporu\u010dujemo imati pri ruci kalkulator <em>(u slu\u010daju da niste ekspert za brojenje na prstima)<\/em> i izvor nutritivnih informacija.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-587213934.jpg\" alt=\"Korak 1: Mjerite\" width=\"843\" height=\"562\" title=\"Korak 1: Mjerite\"\/><\/figure><\/div>\n\n\n\n<p>Ako je na Va\u0161oj prehrani etiketa,<strong> to je dobar po\u010detak<\/strong>. No me\u0111utim, ako dajete prednost namirnicama bez etiketa (njima biste \u010dak i trebali dati prednost)<strong>, imate nekoliko mogu\u0107nosti.<\/strong> Bilo koji priru\u010dnik za brojenje kalorija, kao naprimjer <a href=\"https:\/\/www.amazon.com\/Complete-Book-Food-Counts-9th\/dp\/0440245613\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Complete Book of Food Counts<\/a>&nbsp;ili neki sli\u010dan izvor, u&nbsp;redu su.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er postoji <strong>bezbrojna koli\u010dina online izvora<\/strong>, vode\u0107i je <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">USDA National Nutrient Database for Standard Reference<\/a>. Ako nemate pri ruci ra\u010dunar, nema veze \u2013 <strong>danas ve\u0107 postoje mobilne aplikacije koje za jednostavniji izra\u010dun koriste podatke iz USDA<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upamtiti plan Va\u0161ih glavnih<strong> obroka jednostavnije je nego \u0161to mo\u017eda mislite.<\/strong> Ve\u0107ina od nas, naime, ima otprilike 20 \u2013 30 omiljenih obroka koje redovno jedemo. Prije nego \u0161to budete toga svjesni,<strong> upamtit \u0107ete da 170 grama <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">pile\u0107ih prsa<\/a> ima otprilike 140 kalorija,<\/strong> malo vi\u0161e od 26 grama bjelan\u010devina i 3 grama masti. Tako\u0111er \u0107ete nau\u010diti odoka izvagati 170 grama pile\u0107ih prsa bez toga da vadite vagu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-585296166.jpg\" alt=\"4 koraka za bolju prehranu\" width=\"843\" height=\"562\" title=\"4 koraka za bolju prehranu\"\/><\/figure><\/div>\n\n\n\n<p>Ako jo\u0161 niste stigli tako daleko, <strong>vagu i&nbsp;mjerice imajte uvijek pri ruci.<\/strong> Za namirnice koje se vagaju na gram <em>(to jeste ve\u0107ina namirnica)<\/em> koristite kuhinjsku vagu. Za namirnice koje se broje u&nbsp;jedinicama za volumen,<strong> koristite mjerice.<\/strong> Odredite koli\u010dinu, izbrojite, i&nbsp;gotovo! Ve\u0107 znate svoje makro.&nbsp;<\/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=\"Korak_2_Biljezite\"><\/span>Korak 2: Bilje\u017eite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada ve\u0107 znate, koliko \u201e<em>vrijedi\u201c<\/em> Va\u0161 obrok, barem \u0161to se ti\u010de makro hranjivih tvari<strong>. Recimo naprimjer, kada se svaki dan vratite s&nbsp;posla,<\/strong> pojedete \u010detvrt \u0161alice maslaca od badema i&nbsp;jabuku. Va\u0161e \u0107e makro izgledati ovako:<\/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<p><strong>\u00bc \u0161alice maslaca od badema<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kalorije: 384<\/li><li>Masti: 34 g<\/li><li>Bjelan\u010devine: 13 g<\/li><li>Ugljikohidrati: 11 g<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>1 velika jabuka s korom<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kalorije: 116<\/li><li>Masti: 0 g<\/li><li>Bjelan\u010devine: 1 g<\/li><li>Ugljikohidrati: 30 g<\/li><\/ul>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-478744164.jpg\" alt=\"4 koraka za bolju prehranu\" width=\"843\" height=\"562\" title=\"4 koraka za bolju prehranu\"\/><\/figure><\/div>\n\n\n\n<p>Nutritivne baze podataka nude<strong> nevjerojatno kompleksan sa\u017eetak makro hranjivih<\/strong> <strong>tvari<\/strong> uklju\u010duju\u0107i veliku koli\u010dinu pojedinih aminokiselina, ali zbog njih se nemojte brinuti dok ne morate. <strong>Dok se s&nbsp;njima u&nbsp;potpunosti ne upoznate,<\/strong> u&nbsp;redu je da u po\u010detku poznate samo one osnovne: kalorije, bjelan\u010devine, masti i&nbsp;ugljikohidrate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Brzo \u0107ete saznati da je mnogo makro hranjivih tvari rijetko kada cijeli broj \u2013 <strong>nikakav problem.<\/strong> U&nbsp;slu\u010daju da ne \u017eelite provesti vi\u0161e vremena matematikom nego jedenjem, <strong>ne patite se brojenjem na stotinjke grama.<\/strong> Ako broj poslije decimalnog zareza zavr\u0161ava <strong>do ,50, zaokru\u017eite ga prema dolje, ako iznad ,51 onda prema<\/strong> gore.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>Odmah nakon \u0161to izra\u010dunate svoje makro \u2013<strong> to je klju\u010dni dio<\/strong> \u2013 zapi\u0161ite rezultat u svoju bilje\u017enicu. Svaki uspje\u0161ni biznismen zna da ono \u0161to se mjeri, to \u0107e se pobolj\u0161ati. Ili s dodatkom<strong>: \u201eOno \u0161to se izmjeri i zapi\u0161e, pobolj\u0161at \u0107e se eksponencijalno\u201c.<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To zna\u010di samo to da kada izbrojite<strong> kalorije koje sadr\u017ei Va\u0161a prehrana i zabilje\u017eite podatke,<\/strong> Va\u0161i \u0107e se rezultati pobolj\u0161avati jo\u0161 br\u017ee, a to zbog toga \u0161to Vam bilje\u017enica pru\u017ea mogu\u0107nost imati u svemu pregled.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako mo\u017eda zvu\u010di jednostavno, veoma je bitno \u2013 <strong>ne zaboravljajte bilje\u017eiti koje ste namirnice pojeli u svom obroku<\/strong>, ne zapisujte samo makro. Onda \u0107ete mo\u0107i nakon nekoliko tjedana pomo\u0107u svoje<strong> bilje\u017enice planirati prehranu za cijeli tjedan i ne\u0107ete morati ponovno tra\u017eiti<\/strong> zasebno svako jelo koje jedete.<\/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=\"Korak_3_Rasporedite_to\"><\/span>Korak 3: Rasporedite to<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada znate kako ra\u010dunati makro.<strong> Nakon \u0161to ve\u0107 budete sigurni<\/strong>, odredite kako \u0107e Va\u0161 nutritivni raspored ubudu\u0107e izgledati i kako \u0107e ga makro<strong> hranjive tvari u pojedinim obrocima podr\u017eavati.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prvi broj koji morate odrediti kod<strong> planiranja prehrane jeste koli\u010dina kalorija koja je Va\u0161em tijelu potrebna.<\/strong> Ovaj broj ovisi o Va\u0161oj dobi, spolu, te\u017eini, brzini metabolizma, <strong>razini aktivnosti, ciljevima i vremenu koje je potrebno da ih postignete.<\/strong> Postoji mnogo online kalkulatora koje \u0107e Vam s izra\u010dunom ovog broja pomo\u0107i, tako da ne moramo i\u0107i dublje.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-529072400.jpg\" alt=\"Korak 3: Rasporedite to\" width=\"843\" height=\"562\" title=\"Korak 3: Rasporedite to\"\/><\/figure><\/div>\n\n\n\n<p>Da pojednostavimo, recimo da ste saznali da<strong> morate primiti 2000 kalorija dnevno<\/strong>, vje\u017ebate i nalazite se u fazi mr\u0161avljenja.<strong> Rasporedite svoje makro tako da znate koliko biste kalorija<\/strong> trebali potro\u0161iti za svaku makro hranjivu tvar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naprimjer, po\u010dnite jednostavnim 40\/40\/20 planom. <strong>To zna\u010di da na 2000 kalorija morate svaki dan primiti 800 kalorija od bjelan\u010devina,<\/strong> 800 kalorija od ugljikohidrata i 400 kalorija od masti. Kako biste znali koliko grama svake makro hranjive tvari morate uklju\u010diti u svoju svakodnevnu dijetu, prera\u010dunajte ove kalorije na grame.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>Ako \u0107e Vam pomo\u0107i, istetovirajte na ruku: <strong>gram bjelan\u010devina sadr\u017ei 4 kalorije. Gram ugljikohidrata sadr\u017ei 4 kalorije. Gram masti sadr\u017ei 9 kalorija.<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Shva\u0107ate?<strong> Kod 2000-kalori\u010dne prehrane Va\u0161e se makro broji ovako:<\/strong> 800 kalorija\/4 kalorije na gram = 200 grama bjelan\u010devina<strong>. Isti broj \u0107ete dobiti od 40% ugljikohidrata, 200 grama.<\/strong> Od 20% masti formula &nbsp;je 400 kalorija\/9 kalorija na gram masti = 44 grama masti (zaokru\u017eeno prema dole).<\/p>\n\n\n\n<p>Kod 2000 kalorija dnevno u omjeru 40\/40\/20, potrebno Vam je: <strong>200 grama bjelan\u010devina, 200 grama ugljikohidrata i 44 grama masti.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-537818115.jpg\" alt=\"Korak 4: Po\u010dnite prehranu planirati\" width=\"843\" height=\"562\" title=\"Korak 4: Po\u010dnite prehranu planirati\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Korak_4_Pocnite_prehranu_planirati\"><\/span>Korak 4: Po\u010dnite prehranu planirati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada ve\u0107 znate svoje brojeve. <strong>No me\u0111utim, brojeve jesti ne mo\u017eete<\/strong>, a ne mo\u017eete ni predvidjeti kako \u0107ete se poslije osje\u0107ati. <strong>Klasi\u010dni omjeri s kojima mo\u017eete po\u010deti,<\/strong> naprimjer 40\/40\/20 ili 40\/50\/10 trebali bi biti samo vodi\u010d, ne pravilo.<\/p>\n\n\n\n<p>Probajte ne\u0161to poput 40\/40\/20, a&nbsp;ako budete cijelo vrijeme gladni, pove\u0107ajte unos bjelan\u010devina. <strong>Ako Vam nedostaje energija, mo\u017eete probati pove\u0107ati unos koli\u010dine masti.<\/strong> Prehrana bodibildera djelomi\u010dno je znanost, djelomi\u010dno umjetnost, a uvijek poku\u0161avamo na\u0107i ispravnu ravnote\u017eu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-465083128.jpg\" alt=\"Korak 4: Po\u010dnite prehranu planirati\" width=\"843\" height=\"562\" title=\"Korak 4: Po\u010dnite prehranu planirati\"\/><\/figure><\/div>\n\n\n\n<p>No nemojte za vrijeme toga poludjeti brojenjem.<strong> Pribli\u017eite se makro hranjivim tvarima koliko mo\u017eete<\/strong>, a ako niste kod ku\u0107e ili se \u017eurite, procijenite svoju porciju odoka najbolje kako znate. Ako je koli\u010dina Va\u0161ih bjelan\u010devina jedan dan ni\u017ea a koli\u010dina ugljikohidrata malo ve\u0107a, ne brinite se. Zadnja stvar koju \u017eelite jeste da Vam stres od brojenja savr\u0161enog makra<strong> pokvari Va\u0161u motivaciju zdravo se hraniti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er nemojte biti opsjednuti privremenim razlikama u omjerima. <strong>Jesti barem otprilike u omjeru 40\/40\/20 bolje je nego biti u potpunom neznanju \u0161to jedete.<\/strong> Ako niste u mogu\u0107nosti svaki dan bilje\u017eiti sve, trudite se koliko mo\u017eete. U po\u010detku se \u010dini da morate odraditi veliki posao, ali prije nego \u0161to toga uop\u0107e budete svjesni, radit \u0107ete to automatski.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vjerujemo da Vam je ovaj \u010dlanak pomogao i inspirirao <strong>Vas napraviti pozitivne promjene u Va\u0161em jelovniku<\/strong>.&nbsp;U slu\u010daju da Vam se \u010dlanak svidio, <strong>podijelite ga s prijateljima.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><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\/healthy-fats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\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>Kako se bolje hraniti? Zaista ne biste trebali po\u010dinjati s dijetom koja bi zna\u010dila preokret za 180 stepeni u Va\u0161oj dosada\u0161njoj prehrani. Pogledajte kako!<\/p>\n","protected":false},"author":25,"featured_media":70288,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6668,7352,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-286308","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-plan-prehrane-hr","9":"tag-prehrana-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-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>4 koraka za bolju prehranu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se bolje hraniti? 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