{"id":286391,"date":"2018-04-03T10:29:00","date_gmt":"2018-04-03T08:29:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=286391"},"modified":"2025-10-21T17:17:15","modified_gmt":"2025-10-21T15:17:15","slug":"najcesce-pogreske-prilikom-dorucka","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/najcesce-pogreske-prilikom-dorucka\/","title":{"rendered":"6 naj\u010de\u0161\u0107ih pogre\u0161aka prilikom doru\u010dka i kako ih ispraviti"},"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\/najcesce-pogreske-prilikom-dorucka\/#Sest_najcescih_pogresaka_prilikom_dorucka\" title=\"\u0160est naj\u010de\u0161\u0107ih pogre\u0161aka prilikom doru\u010dka\">\u0160est naj\u010de\u0161\u0107ih pogre\u0161aka prilikom doru\u010dka<\/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\/najcesce-pogreske-prilikom-dorucka\/#1_Slatko_pecivo_i_visokokaloricni_napitak_od_kave_npr_latte_sa_slagom\" title=\"1. Slatko pecivo i visokokalori\u010dni napitak od kave (npr. latte sa \u0161lagom)\">1. Slatko pecivo i visokokalori\u010dni napitak od kave (npr. latte sa \u0161lagom)<\/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\/najcesce-pogreske-prilikom-dorucka\/#2_Smoothie_pun_secera\" title=\"2. Smoothie pun \u0161e\u0107era\">2. Smoothie pun \u0161e\u0107era<\/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\/najcesce-pogreske-prilikom-dorucka\/#3_Visokokaloricna_hrana_puna_masti_i_secera\" title=\"3. Visokokalori\u010dna hrana puna masti i \u0161e\u0107era\">3. Visokokalori\u010dna hrana puna masti i \u0161e\u0107era<\/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\/najcesce-pogreske-prilikom-dorucka\/#4_Niskokaloricna_hrana\" title=\"4. Niskokalori\u010dna hrana\">4. Niskokalori\u010dna hrana<\/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\/najcesce-pogreske-prilikom-dorucka\/#5_Slatke_zitarice_musli_ili_granola\" title=\"5. Slatke \u017eitarice, m\u00fcsli ili granola\">5. Slatke \u017eitarice, m\u00fcsli ili granola<\/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\/najcesce-pogreske-prilikom-dorucka\/#6_Zaboravljate_na_voce_i_povrce\" title=\"6. Zaboravljate na vo\u0107e i povr\u0107e\">6. Zaboravljate na vo\u0107e i povr\u0107e<\/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\/najcesce-pogreske-prilikom-dorucka\/#Sto_bi_trebao_sadrzavati_uravnotezeni_dorucak\" title=\"\u0160to bi trebao sadr\u017eavati uravnote\u017eeni doru\u010dak?\">\u0160to bi trebao sadr\u017eavati uravnote\u017eeni doru\u010dak?<\/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\/najcesce-pogreske-prilikom-dorucka\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Doru\u010dak mo\u017ee biti odli\u010dan po\u010detak dana, ali i negativno utjecati na to kako se osje\u0107ate tijekom jutra. Mnogo toga ovisi o njegovom sastavu. Ne radi se samo o dobivanju kalorija iz nasumi\u010dnog obroka koji prvi ugledate nakon otvaranja hladnjaka. <strong>Odabir sirovina i njihova nutritivna vrijednost igraju bitnu ulogu.<\/strong> U tome vam mo\u017ee pomo\u0107i dana\u0161nji \u010dlanak koji otkriva naj\u010de\u0161\u0107e gre\u0161ke pri odabiru doru\u010dka i daje savjete kako ih ispraviti.<\/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=\"Sest_najcescih_pogresaka_prilikom_dorucka\"><\/span>\u0160est naj\u010de\u0161\u0107ih pogre\u0161aka prilikom doru\u010dka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prakti\u010dki nema ni\u0161ta lo\u0161e u tome da s vremena na vrijeme pojedete pe\u010dene pala\u010dinke s \u010dokoladom i duplom porcijom \u0161laga ili hot dog s bijelim pecivom. No ako svaki dan zapo\u010dnete doru\u010dkom koji ne zadovoljava osnovna pravila <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdrave prehrane<\/a>, s vremenom mo\u017eete vidjeti niz negativnih posljedica. Naprimjer, riskirate <strong>probleme s koncentracijom<\/strong> na poslu ili u \u0161koli ili <strong>usporavanje<\/strong> mr\u0161avljenja ako poku\u0161avate izgubiti nekoliko kilograma. Da ne spominjemo da \u0107ete se \u010de\u0161\u0107e prejedati i osje\u0107ati se<strong> umorno<\/strong> nego puni energije, pogotovo nakon ve\u0107eg, masnijeg obroka. Upoznajmo se s naj\u010de\u0161\u0107im pogre\u0161kama prilikom doru\u010dka. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_Slatko_pecivo_i_visokokaloricni_napitak_od_kave_npr_latte_sa_slagom\"><\/span>1. Slatko pecivo i visokokalori\u010dni napitak od kave (npr. latte sa \u0161lagom)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na ovakvom doru\u010dku svakako bi pozavidio Homer Simpson, ali \u0161to se ti\u010de sastava, nije idealan. Zapravo, kroasani, ameri\u010dke krafne, berlinske krafne, kola\u010di i druge vrste obi\u010dno visokoobra\u0111enih slatkih peciva obi\u010dno <strong>sadr\u017ee visoke udjele \u0161e\u0107era, neprikladnih (trans) masti i \u010desto dodanu sol<\/strong> radi pobolj\u0161anja okusa. Zbog toga su <strong>siroma\u0161ni vitaminima, mineralima, kao i proteinima i vlaknima<\/strong> koji poma\u017eu kod osje\u0107aja sitosti. Kada uz takav doru\u010dak popijete kavu s mlijekom i \u0161lagom, dodatno zasla\u0111enu sirupom, umjesto napitka za podizanje energije dobijete visokokalori\u010dni napitak od kave. Kao rezultat, dobivate veliku kalorijsku bombu koja nije idealna za po\u010detak novog dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete s vremena na vrijeme svratiti u pekaru na putu ku\u0107i s posla ili \u0161kole po svje\u017ea slatka peciva koja mo\u017eete pojesti dok hodate. <strong>Visok sadr\u017eaj \u0161e\u0107era<\/strong> omogu\u0107it \u0107e vam da osjetite nalet energije, a ujedno \u0107e se pojaviti vrlo ugodni i zadovoljavaju\u0107i osje\u0107aji zbog <strong>pove\u0107ane razine hormona dopamina.<\/strong> Na\u017ealost, ovo eufori\u010dno stanje \u0107e nestati jednako brzo kao \u0161to je i do\u0161lo. Brza energija iz \u0161e\u0107era ubrzo se apsorbira, i tada se gladni \u017eeludac ponovno po\u010dne javljati tra\u017ee\u0107i jo\u0161 hrane. Posegnete li za jo\u0161 jednim slatki\u0161em koji vas vra\u0107a na dopaminski val i umjesto da se koncentrirate na posao i u\u010denje, vjerojatno \u0107ete razmi\u0161ljati o tome \u0161to jo\u0161 pojesti kroz ostatak jutra. <span style=\"color: #ff6600\">[3]<\/span><\/p>\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.hr\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1124x750.jpg\" alt=\"Nedostaci slatkog peciva i aromatizirane kave za doru\u010dak\" class=\"wp-image-309247\" style=\"width:843px;height:563px\" title=\"Nedostaci slatkog peciva i aromatizirane kave za doru\u010dak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako pripremiti zdraviji doru\u010dak?<\/h3>\n\n\n\n<p>Ne morate odustati od svakodnevnog posjeta omiljenoj pekarnici. Kako biste dulje ostali siti i pru\u017eili si vrijedne hranjive tvari, morate napraviti neke prilagodbe.<\/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>Mo\u017eete zapo\u010deti, naprimjer, tako \u0161to \u0107ete uz slatko pecivo <strong>pojest<\/strong>i malo nezasla\u0111enog <strong>jogurta<\/strong> s ni\u017eim postotkom masno\u0107e i <strong>komad svje\u017eeg vo\u0107a.<\/strong><\/li>\n\n\n\n<li>Sljede\u0107i korak mo\u017ee biti zamjena <strong>slatkog peciva slanim.<\/strong> Idealno bi bilo da poku\u0161ate prona\u0107i neko koji sadr\u017ei visok udio integralnog bra\u0161na. Potom mo\u017eete dodati malo kvalitetne <strong>\u0161unke, sira, svje\u017eeg <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a><\/strong> i prije posla na miru u\u017eivati u svemu.<\/li>\n\n\n\n<li>Ako ujutro nemate vremena, doru\u010dak mo\u017eete napraviti dan unaprijed. \u0160to ka\u017eete na fermentiranu<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-fermentirana-overnight-zobena-kasa-s-orasastim-plodovima-i-vocem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> prekono\u0107nu zobenu ka\u0161u?<\/a> Ujutro ju samo izvadite iz hladnjaka i jedete u miru bez pretjeranog stresa.<\/li>\n\n\n\n<li>Slatka peciva poput <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecene-cokoladne-krafne-s-malinama\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokoladnih ameri\u010dkih krafni<\/a> mo\u017eete pripremiti i<strong> kod ku\u0107e.<\/strong> U usporedbi s tipi\u010dnim ameri\u010dkim krafnama iz trgovine, pripremit \u0107ete uravnote\u017eeniju hranu s vi\u0161e proteina i vlakana.<\/li>\n\n\n\n<li><strong>Postupno poku\u0161avajte zamijeniti svoju omiljenu kavu s okusom.<\/strong> Za po\u010detak, mo\u017eda stavite malu koli\u010dinu \u0161laga, pa smanjite \u0161e\u0107er i s vremenom bi vam se mogao svidjeti nezasla\u0111eni lungo s malo poluobranog ili nemasnog mlijeka. Umjesto \u0161e\u0107era mo\u017eete koristiti i&nbsp; <a href=\"https:\/\/gymbeam.hr\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beskalori\u010dne zasla\u0111iva\u010de.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" 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=\"59914,58801,49777,51493,58693,58687,36388,36262,54667,54646,48139,28936,38608,8565,6086 \" ><\/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=\"2_Smoothie_pun_secera\"><\/span>2. Smoothie pun \u0161e\u0107era<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Smoothie pun vo\u0107a i povr\u0107a mo\u017eda izgleda kao najzdravija hrana na svijetu, ali nije zlato sve \u0161to sja. <strong>Sadr\u017ei vitamine, minerale i ne\u0161to vlakana, ali mu \u010desto nedostaju proteini i zdrave masti.<\/strong> Zamislite sve sastojke koje stavite u njega i pored toga &#8211; smoothie napravljen od njih. Popiti toliko hrane nije problem, ali mo\u017eete li je pojesti? Vjerojatno ne. <strong>Teku\u0107a prehrana op\u0107enito manje utje\u010de na osje\u0107aj sitosti nego \u010dvrsti obrok.<\/strong> U obliku napitka dobivate puno kalorija i \u0161e\u0107era, ali osje\u0107aj sitosti ne traje dugo. Sklonost krutoj hrani tako\u0111er je va\u017ena jer je ljudima potpuno prirodno \u017evakanje hrane. U tom procesu, hrana se razgra\u0111uje&nbsp;na manje molekule i dolazi do prve faze probave kada se hrana pomije\u0161a s probavnim enzimima. <span style=\"color: #ff6600\">[4-6]<\/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\">Kako pripremiti zdraviji doru\u010dak?<\/h3>\n\n\n\n<p>Ako nemate vremena ili vam se ne jede neki kruti obrok i \u017eelite pripremiti smoothie, razmislite o nekoliko osnovnih pravila.<\/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>Ograni\u010dite broj komada vo\u0107a na 1 &#8211; 2.<\/strong><\/li>\n\n\n\n<li><strong>Dodajte zdrave masti <\/strong>&nbsp;\u2014 \u017elicu maslaca od <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kikirikija <\/a>ili <a href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijskih ora\u0161\u010di\u0107a<\/a>, sjemenke (<a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-smedeg-lana-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lan<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bundeva<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-suncokreta-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suncokret<\/a>, <a href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-konoplje-oljustene-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">konoplja<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-kakao-nibs-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zrna kakaa<\/a> ili 1\/4 \u2013 1\/2 avokada.<\/li>\n\n\n\n<li><strong>Ne zaboravite na proteine.<\/strong> Nezasla\u0111eni jogurt, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017ei sir<\/a>, mlijeko, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a> u prahu ili njihova kombinacija.<\/li>\n\n\n\n<li><strong>Dodajte slo\u017eene ugljikohidrate,<\/strong> primjerice, ravnu \u017elicu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-pahuljice-od-5-vrsta-zitarica-vanavita.html\" rel=\"noreferrer noopener\" class=\"ek-link\">zobi <\/a>koja sadr\u017ei vlakna i koja postupno osloba\u0111a energiju.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete <strong>pove\u0107ati koli\u010dinu vlakana i osje\u0107aj sitosti<\/strong> pomo\u0107u vlakana <a href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psilijuma<\/a> ili <a href=\"https:\/\/gymbeam.hr\/jabucna-vlakna-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabu\u010dnih vlakana<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i ovim koracima tvore slo\u017eeni smoothie koji vam pru\u017ea postupno osloba\u0111anje energije tijekom duljeg vremenskog razdoblja, va\u017ene hranjive tvari i tako\u0111er dulji osje\u0107aj sitosti.<\/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=\"722\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1124x722.jpg\" alt=\"Zdravi smoothie za doru\u010dak\" class=\"wp-image-309275\" style=\"width:843px;height:542px\" title=\"Zdravi smoothie za doru\u010dak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1124x722.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-400x257.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1536x987.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-2048x1316.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Visokokaloricna_hrana_puna_masti_i_secera\"><\/span>3. Visokokalori\u010dna hrana puna masti i \u0161e\u0107era<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Engleski doru\u010dak ili obrok s vi\u0161e sljedova, koji \u010dovjeka mame posebno na blagdane, nije idealan za svakodnevicu. Vjerojatno \u0107ete se osje\u0107ati <strong>sitima, umornima<\/strong> i bit \u0107e vam ote\u017eana koncentracija na posao ili u\u010denje. \u010cesto se sastoji od velike porcije kobasica, masnog sira, pe\u010denih jaja, slatkih peciva i zasla\u0111enih napitaka. Ovo je<strong> energetska bomba puna masti, \u0161e\u0107era i soli.<\/strong> \u0160tovi\u0161e, takav doru\u010dak mo\u017eda ne sadr\u017ei dobru koli\u010dinu vlakana, vitamina i minerala.<\/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 pripremiti zdraviju verziju?<\/h3>\n\n\n\n<p>Kod ku\u0107e i na odmoru obi\u010dno mo\u017eete odabrati zdraviju verziju doru\u010dka koja vas ne bi umorila, ve\u0107 bi vam dala energiju za obavljanje jutarnjih poslova. Samo slijedite ova jednostavna pravila.<\/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>Doru\u010dak se ne bi trebao sastojati od vo\u0107a (100 &#8211; 150g).<\/strong> To odgovara otprilike 1 &#8211; 2 manja do srednje velika komada.<\/li>\n\n\n\n<li><strong>Prilikom odabira pe\u010denih proizvoda, najbolje je dati prednost onima koji sadr\u017ee integralno bra\u0161no<\/strong> (ra\u017eeno, pirovo ili p\u0161eni\u010dno). U usporedbi s rafiniranom varijantom, obi\u010dno ima vi\u0161e vlakana koja poma\u017eu u pove\u0107anju osje\u0107aja sitosti, a tako\u0111er je korisno za zdravu probavu.<\/li>\n\n\n\n<li><strong>Kod maslaca i drugih izvora masno\u0107e pazite na veli\u010dinu porcije<\/strong> (do 10 &#8211; 20 g, otprilike veli\u010dine va\u0161eg palca) ili ga djelomi\u010dno ili potpuno zamijenite namazom od <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017eeg sira<\/a> ili mahunarkama (<a>humus<\/a>).<\/li>\n\n\n\n<li><strong>Dodajte proteine.<\/strong> Sir do 30 % masno\u0107e, kuhano jaje, <a href=\"https:\/\/gymbeam.hr\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> ili namaz od <a href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srdele<\/a>&nbsp;ili <a href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tune<\/a>. \u0160to se ti\u010de suhomesnatih proizvoda, prednost dajte \u0161unki s visokim udjelom mesa (najvi\u0161a kvaliteta) i najmanjom mogu\u0107om koli\u010dinom soli (idealno ispod 2,2 g na 100 g).<\/li>\n\n\n\n<li><strong>Za pi\u0107e odlu\u010dite se za razvodnjeni sok ili idealna bi bila svje\u017ea voda<\/strong>, nezasla\u0111ena kava ili \u010daj.<\/li>\n<\/ul>\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.hr\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1124x749.jpg\" alt=\"Kako napraviti zdrav doru\u010dak s pe\u010denim proizvodima?\" class=\"wp-image-309294\" style=\"width:843px;height:562px\" title=\"Kako napraviti zdrav doru\u010dak s pe\u010denim proizvodima?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Niskokaloricna_hrana\"><\/span>4. Niskokalori\u010dna hrana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda samo poku\u0161avate smr\u0161avjeti i tra\u017eite na\u010dine da jedete \u0161to manje kalorija. Za doru\u010dak jedete samo bjelanjke sa <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/spinat-hr\/\" class=\"ek-link\">\u0161pinatom <\/a>ili nemasni jogurt. Na\u017ealost, ovakav pristup se previ\u0161e i ne isplati. <strong>Takav obrok ima premalo kalorija, ugljikohidrata, masti, vlakana, a vjerojatno i svih ostalih nutrijenata.<\/strong> Malo je vjerojatno da \u0107e zadovoljiti va\u0161e nepce i vrlo brzo \u0107e vas preplaviti osje\u0107aj gladi, pa se ne\u0107ete mo\u0107i koncentrirati na posao ili u\u010denje. Vjerojatno \u0107ete pojesti prvo \u0161to na\u0111ete u smo\u010dnici ili u ladici radnog stola. Ovaj pristup tako\u0111er mo\u017ee dovesti do epizoda prejedanja i poremetiti zdrav odnos s hranom. Lako mo\u017eete u\u0107i u <strong>za\u010darani krug gladovanja i brzog mr\u0161avljenja,<\/strong> nakon \u010dega slijedi prejedanje i debljanje. Na taj na\u010din ve\u0107a je vjerojatnost da \u0107ete prije posti\u0107i naru\u0161eno samopo\u0161tovanje i zdravlje nego odr\u017eive rezultate. Ne \u010dini li to samo po sebi bolje da se to radi na potpuno druga\u010diji na\u010din? <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<h3 class=\"wp-block-heading\">Kako pripremiti zdraviju verziju?<\/h3>\n\n\n\n<p><strong>\u010cak i kada gubite te\u017einu, va\u0161a bi prehrana trebala biti raznolika i uravnote\u017eena.<\/strong> Svaki obrok bi stoga trebao biti izvor svih va\u017enih nutrijenata koji uklju\u010duju bjelan\u010devine, ugljikohidrate, masti, vitamine i minerale. Vlakna tako\u0111er igraju veliku ulogu, osiguravaju\u0107i pove\u0107an osje\u0107aj sitosti i promi\u010du\u0107i zdravu probavu. Nema ni\u0161ta komplicirano u pripremi doru\u010dka koji odgovara ovome. Samo se pridr\u017eavajte nekoliko osnovnih pravila.<\/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>Hrana ne bi trebala biti samo osnovni izvor proteina, masti i ugljikohidrata, ve\u0107 i svje\u017ee povr\u0107e ili vo\u0107e.<\/strong> Daju vam korisna vlakna, vitamine, minerale i vrijedne antioksidanse.<\/li>\n\n\n\n<li><strong>Odaberite izvor slo\u017eenih ugljikohidrata.<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/zobene-pahuljice\/\" class=\"ek-link\">Zobene pahuljice<\/a>, heljdina ili ri\u017eina ka\u0161a, ili pecivo od cjelovitog zrna taman dovoljni.<\/li>\n\n\n\n<li><strong>Dodajte proteine.<\/strong> Na primjer, dodajte malo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-yum-yum-whey-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteina<\/a>, gr\u010dki jogurt, svje\u017ei sir ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bjelanjke <\/a>u svoju zdjelu za ka\u0161u. Za izradu sendvi\u010da koristite nemasni sir, kvalitetnu \u0161unku ili narezana kuhana jaja.<\/li>\n\n\n\n<li><strong>Ne zaboravite na masti, osobito one zdrave.<\/strong> \u017dlica <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maslaci-od-orasastih-plodova-hr\/\" class=\"ek-link\">maslaca od ora\u0161astih plodova<\/a> ili sjemenki ili ora\u0161astih plodova savr\u0161ena je uz ka\u0161u i jogurt. Jedna veli\u010dina porcije je otprilike iste veli\u010dine kao 2,5 &#8211; 5 cm na va\u0161oj ruci. Zatim na kruh dodajte tanki sloj maslaca ili namaz sa <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017eim sirom<\/a> ili mahunarkama.<\/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 op\u0107enito jedete malo i istovremeno se bavite sportom, s vremenom mo\u017eete razviti probleme, o \u010demu vi\u0161e mo\u017eete saznati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako se boriti protiv gubitka menstruacije i drugih simptoma \u017eenske sportske trijade?<\/strong><\/a>\n\n&nbsp;<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"696\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2016\/12\/image7-1-696x1124.jpeg\" alt=\"Zdrave \u017eitarice ili granola za doru\u010dak\" class=\"wp-image-309308\" title=\"Zdrave \u017eitarice ili granola za doru\u010dak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-696x1124.jpeg 696w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-248x400.jpeg 248w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-952x1536.jpeg 952w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-1269x2048.jpeg 1269w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-scaled.jpeg 1586w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/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=\"5_Slatke_zitarice_musli_ili_granola\"><\/span>5. Slatke \u017eitarice, m\u00fcsli ili granola<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda ste od djetinjstva voljeli slatke \u017eitarice ili ste nedavno otkrili granolu koju jedete uvijek iznova. Ali te namirnice \u010desto <strong>sadr\u017ee previ\u0161e \u0161e\u0107era,<\/strong> \u0161to mo\u017eda nije uvijek u potpunosti isplativo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon \u0161to ih pojedete, mo\u017eete vidjeti brzi porast energije, ali nakon toga slijedi jednako brz pad. Pad razine \u0161e\u0107era tako\u0111er mo\u017ee uzrokovati ve\u0107i osje\u0107aj umora i neugodne gladi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je obi\u010dno pogor\u0161ano niskim sadr\u017eajem proteina i vlakana, \u0161to je tako\u0111er tipi\u010dno za slatke \u017eitarice za doru\u010dak. <span style=\"color: #ff6600\">[8]<\/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\">Kako pripremiti zdraviju verziju?<\/h3>\n\n\n\n<p>Kako u\u017eivati u zdravijem slatkom doru\u010dku? To nije problem. Opet, samo slijedite nekoliko jednostavnih pravila.<\/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>Dio slatkih \u017eitarica zamijenite sa zobi,<\/strong> <a href=\"https:\/\/gymbeam.hr\/proteinska-granola-s-cokoladom-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granolom<\/a> ili <a href=\"https:\/\/gymbeam.hr\/crispy-muesli-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fceslijem<\/a> s manje dodanog \u0161e\u0107era.<\/li>\n\n\n\n<li><strong>Dodajte malo svje\u017eeg vo\u0107a (100 &#8211; 150g).<\/strong><\/li>\n\n\n\n<li><strong>Umjesto mlijeka koristite nezasla\u0111eni, nemasni jogurt<\/strong> ili <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein u prahu<\/a> pomije\u0161an s vodom. To \u0107e vam dati vi\u0161e proteina u va\u0161oj hrani.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zaboravljate_na_voce_i_povrce\"><\/span>6. Zaboravljate na vo\u0107e i povr\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vo\u0107e i povr\u0107e<\/strong> izvrstan su izvor vlakana, vitamina, minerala i vrijednih antioksidansa. Stoga bi se trebali pojavljivati u va\u0161oj prehrani \u0161to je \u010de\u0161\u0107e mogu\u0107e. Svatko od nas trebao bi pojesti oko <strong>500 &#8211; 600 g<\/strong> ove superhrane <strong>svaki dan.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>To predstavlja otprilike dva komada vo\u0107a srednje veli\u010dine i tri srednje velika komada povr\u0107a. Ne morate ih pojesti sve odjednom. U idealnom slu\u010daju, podijelite ih na sve svoje dnevne obroke. \u0160tovi\u0161e, va\u0161 doru\u010dak bi trebao sadr\u017eavati vo\u0107e. Tako \u0107ete se pobrinuti za osje\u0107aj sitosti i unos mikronutrijenata. <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<h3 class=\"wp-block-heading\">Kako u svoj doru\u010dak uklju\u010diti vo\u0107e i povr\u0107e?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Svje\u017ee ili odmrznuto vo\u0107e koje je bilo smrznuto odli\u010dno je za slatki doru\u010dak<\/strong>, a <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e <\/a>vi\u0161e za onaj slani.<\/li>\n\n\n\n<li>Dodajte nasjeckani krastavac, mrkvu, papriku ili raj\u010dicu svom doru\u010dku od jaja, \u0161unke, sira ili ribljeg namaza.<\/li>\n\n\n\n<li>Nare\u017eite jabuku, bananu, kivi, jagode ili dodajte borovnice ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maline-hr\/\" class=\"ek-link\">maline <\/a>u jogurt, ka\u0161u, vafle ili pala\u010dinke.<\/li>\n\n\n\n<li>Kada nemate svje\u017ee vo\u0107e pri ruci, zamijenite ga <a href=\"https:\/\/gymbeam.hr\/liofilizirane-banana-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">liofiliziranim <\/a>vo\u0107em koje zadr\u017eava nutritivna svojstva zbog su\u0161enja smrzavanjem. Koristite ga u manjim koli\u010dinama. Li\u0161eno je vode, stoga ima ve\u0107u koncentraciju energije i \u0161e\u0107era od svje\u017eeg vo\u0107a.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o tome koliko energije i mikronutrijenata vo\u0107e sadr\u017ei u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koliko kalorija, vitamina i minerala vo\u0107e sadr\u017ei?<\/strong><\/a><\/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_bi_trebao_sadrzavati_uravnotezeni_dorucak\"><\/span>\u0160to bi trebao sadr\u017eavati uravnote\u017eeni doru\u010dak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uobi\u010dajeni doru\u010dak \u010dini otprilike 15 &#8211; 25% na\u0161eg dnevnog energetskog unosa, \u0161to je obi\u010dno oko 300 &#8211; 750 kcal. Kako biste sadr\u017eali sve va\u017eno, ne zaboravite dodati <strong>izvor kvalitetnih proteina, ugljikohidrata, masti, a sve to oboga\u0107eno vo\u0107em i povr\u0107em.<\/strong> Tako\u0111er, ne zaboravite ujutro popiti malo teku\u0107ine, a osim \u0161alice omiljene kave poku\u0161ajte popiti \u010da\u0161u vode ili \u0161alicu nezasla\u0111enog \u010daja.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"765\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-765x1124.jpg\" alt=\"Od \u010dega bi se trebao sastojati zdrav doru\u010dak?\" class=\"wp-image-309365\" title=\"Od \u010dega bi se trebao sastojati zdrav doru\u010dak?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-765x1124.jpg 765w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-272x400.jpg 272w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-1045x1536.jpg 1045w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-1393x2048.jpg 1393w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-scaled.jpg 1741w\" sizes=\"auto, (max-width: 765px) 100vw, 765px\" \/><\/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\">Koji su izvori proteina, ugljikohidrata i masti prikladni za doru\u010dak?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Proteini:<\/strong> bijeli jogurt, gr\u010dki jogurt ili Skyr (do 3 % masti), sir do 30 % masti, poluobrani <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017ei sir<\/a> ili onaj s niskim postotkom mlije\u010dne masti, poluobrano mlijeko, proteini sirutke, biljni proteini, jaja ili bjelanjci, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">tuna ili sardine<\/a> u salamuri, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tofu-hr\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/seitan-hr\/\" class=\"ek-link\">seitan<\/a>.<\/li>\n\n\n\n<li><strong>Slo\u017eeni ugljikohidrati:<\/strong> zobena, ri\u017eina ili heljdina instant ka\u0161a, m\u00fcsli, granola, peciva od integralnog bra\u0161na i tortilja, dugotrajni pekarski proizvodi od ri\u017ee i kukuruza, <a href=\"https:\/\/gymbeam.hr\/krekeri-delikatess-wasa.html\" class=\"ek-link\">dvopeci<\/a>, pala\u010dinke, vafli ili pala\u010dinke od integralnog bra\u0161na (p\u0161enica, ra\u017e, pir), kuhana <a href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>.<\/li>\n\n\n\n<li><strong>Masti:<\/strong> repi\u010dino, <a href=\"https:\/\/gymbeam.hr\/sprej-za-kuhanje-olive-oil-cooking-spray-201g-gymbeam.html\" class=\"ek-link\">maslinovo<\/a> ili<a href=\"https:\/\/gymbeam.hr\/bio-rbd-kokosovo-ulje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> kokosovo<\/a> ulje, maslac od <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-badema-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161astih plodova<\/a>, prirodni <a href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161asti plodovi<\/a> i sjemenke, pro\u010di\u0161\u0107eni maslac.<\/li>\n\n\n\n<li>Neke <strong>mje\u0161avine za doru\u010dak<\/strong> za <a href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pala\u010dinke<\/a>, <a href=\"https:\/\/gymbeam.hr\/proteinski-mug-cake-mix-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kola\u010d u \u0161alici<\/a> ili <a href=\"https:\/\/gymbeam.hr\/protein-porridge-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161u <\/a>sadr\u017ee slo\u017eenu mje\u0161avinu bjelan\u010devina i ugljikohidrata kako bi ra\u0111enje doru\u010dka bilo \u0161to jednostavnije. Tada sve \u0161to trebate u\u010diniti je dopuniti svoj doru\u010dak s jogurtom, vo\u0107em ili malo slatkog sirupa.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Primjeri zdravog doru\u010dka<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/rizina-kasa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ri\u017eina<\/a> ka\u0161a s proteinom, maslacem od badema i jagodama.<\/li>\n\n\n\n<li>Proteinske <a href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\" class=\"ek-link\">pala\u010dinke<\/a> s beskalori\u010dnim <a href=\"https:\/\/gymbeam.hr\/bezkaloricni-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirupom<\/a> i \u0161umskim vo\u0107em.<\/li>\n\n\n\n<li>Kuhana jaja, integralni kruh, cherry raj\u010dice.<\/li>\n\n\n\n<li>Nemasni gr\u010dki jogurt, <a href=\"https:\/\/gymbeam.hr\/proteinska-granola-s-medom-i-bademima-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola&nbsp;<\/a>i borovnice<span style=\"text-align: inherit\">.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li pripremiti ukusne <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/palacinke-hr-2\/\" class=\"ek-link\">pala\u010dinke<\/a>, inspirirajte se receptom u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-ukusne-i-pahuljaste-palacinke-na-tri-nacina\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fitness recept: Ukusne i pahuljaste pala\u010dinke na tri na\u010dina.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrav doru\u010dak donosi mnoge dobrobiti. <strong>Zadovoljit \u0107e vas, dati energiju i va\u017ene nutrijente, a nakon njega ne\u0107ete osje\u0107ati glad ili umor.<\/strong> Zato se isplati orijentirati se na to koje namirnice odabrati i na \u0161to pripaziti. Usredoto\u010dite se na izbor sirovih sastojaka koji bi svakako trebali uklju\u010divati visokokvalitetne proteine, masti i slo\u017eene ugljikohidrate. Ne zaboravite dodati svje\u017ee povr\u0107e i vo\u0107e. Tada sve \u0161to trebate u\u010diniti jest regulirati veli\u010dinu porcije, zbog \u010dega \u0107ete se nakon jela osje\u0107ati sitima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znate li nekoga kome bi ovaj \u010dlanak mogao pomo\u0107i u pripremi uravnote\u017eenog doru\u010dka? Ne ustru\u010davajte se podijeliti ove savjete kako biste im pomogli da zapo\u010dnu novi dan puni energije.<\/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\/food-preparation-mixtures\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFood preparation mixtures\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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\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>Doru\u010dak ima veliki utjecaj na to kako se osje\u0107amo tijekom dana. Upoznajmo se s \u010destim pogre\u0161kama prilikom doru\u010dka koje dovode do umora nakon jela i diskretnog debljanja. Ujedno \u0107emo vam pokazati kako bi trebao izgledati zdrav doru\u010dak.<\/p>\n","protected":false},"author":129,"featured_media":309217,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_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-286391","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>6 naj\u010de\u0161\u0107ih pogre\u0161aka prilikom doru\u010dka i kako ih ispraviti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pripremiti zdrav doru\u010dak? 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