{"id":286401,"date":"2021-12-08T08:38:00","date_gmt":"2021-12-08T07:38:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=286401"},"modified":"2021-12-08T13:54:32","modified_gmt":"2021-12-08T12:54:32","slug":"6-najpogostejsih-napak-ki-jih-naredite-pri-zajtrku","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/6-najpogostejsih-napak-ki-jih-naredite-pri-zajtrku\/","title":{"rendered":"6 najpogostej\u0161ih napak pri zajtrku in kako jih odpraviti"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/6-najpogostejsih-napak-ki-jih-naredite-pri-zajtrku\/#Sest_najpogostejsih_napak_pri_zajtrku\" title=\"\u0160est najpogostej\u0161ih napak pri zajtrku\">\u0160est najpogostej\u0161ih napak pri zajtrku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/6-najpogostejsih-napak-ki-jih-naredite-pri-zajtrku\/#1_Sladko_pecivo_in_visokokaloricni_kavni_napitki_npr_latte_s_stepeno_smetano\" title=\"1. Sladko pecivo in visokokalori\u010dni kavni napitki (npr. latte s stepeno smetano)\">1. Sladko pecivo in visokokalori\u010dni kavni napitki (npr. latte s stepeno smetano)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/6-najpogostejsih-napak-ki-jih-naredite-pri-zajtrku\/#2_Smoothie_poln_sladkorja\" title=\"2. Smoothie poln sladkorja\">2. Smoothie poln sladkorja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/6-najpogostejsih-napak-ki-jih-naredite-pri-zajtrku\/#3_Visokokaloricna_zivila_polna_mascob_in_sladkorja\" title=\"3. Visokokalori\u010dna \u017eivila, polna ma\u0161\u010dob in sladkorja\">3. Visokokalori\u010dna \u017eivila, polna ma\u0161\u010dob in sladkorja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/6-najpogostejsih-napak-ki-jih-naredite-pri-zajtrku\/#4_Nizkokaloricna_hrana\" title=\"4. Nizkokalori\u010dna hrana\">4. Nizkokalori\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.si\/blog\/6-najpogostejsih-napak-ki-jih-naredite-pri-zajtrku\/#5_Sladki_kosmici_muesli_ali_granola\" title=\"5. Sladki kosmi\u010di, muesli ali granola\">5. Sladki kosmi\u010di, muesli ali 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.si\/blog\/6-najpogostejsih-napak-ki-jih-naredite-pri-zajtrku\/#6_Pozabljate_na_sadje_in_zelenjavo\" title=\"6. Pozabljate na sadje in zelenjavo\">6. Pozabljate na sadje in zelenjavo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/6-najpogostejsih-napak-ki-jih-naredite-pri-zajtrku\/#Kaj_mora_vsebovati_uravnotezen_zajtrk\" title=\"Kaj mora vsebovati uravnote\u017een zajtrk?\">Kaj mora vsebovati uravnote\u017een zajtrk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/6-najpogostejsih-napak-ki-jih-naredite-pri-zajtrku\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">Zajtrk je lahko odli\u010den za\u010detek dneva, vendar lahko po drugi strani negativno vpliva na va\u0161e jutranje po\u010dutje . Veliko je odvisno od njegove sestave. Ne gre samo za pridobivanje kalorij iz naklju\u010dne jedi, ki jo vidite prvo, ko odprete hladilnik. <strong>Izbira surovin in njihova hranilna vrednost igrata bistveno vlogo.<\/strong> Pri tem vam lahko pomaga dana\u0161nji \u010dlanek, ki razkriva najpogostej\u0161e napake pri izbiri zajtrka, hkrati pa daje nasvete, kako jih odpraviti.<\/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=\"Sest_najpogostejsih_napak_pri_zajtrku\"><\/span><span lang=\"SL\">\u0160est najpogostej\u0161ih napak pri zajtrku<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Prakti\u010dno ni ni\u010d narobe, \u010de si za zajtrk ob\u010dasno privo\u0161\u010dite pala\u010dinke s \u010dokolado in dvojno porcijo stepene smetane ali hrenovko z belo \u017eemljico. \u010ce pa vsak dan za\u010dnete z zajtrkom, ki ne ustreza osnovnim pravilom <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrave prehrane<\/a>, lahko s\u010dasoma opazite \u0161tevilne negativne posledice. Na primer, tvegate <strong>te\u017eave s koncentracijo<\/strong> v slu\u017ebi ali \u0161oli ali <strong>upo\u010dasnite<\/strong> huj\u0161anje, \u010de posku\u0161ate izgubiti nekaj odve\u010dnih kilogramov. Da ne omenjam, da se boste verjetno prenajedli in se po\u010dutili bolj <strong>utrujeni<\/strong> kot polni energije, \u0161e posebej po ve\u010djem, bolj mastnem obroku. Naj vam predstavimo najpogostej\u0161e napake pri zajtrku. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[1\u20132]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Sladko_pecivo_in_visokokaloricni_kavni_napitki_npr_latte_s_stepeno_smetano\"><\/span>1. Sladko pecivo in visokokalori\u010dni kavni napitki (npr. latte s stepeno smetano)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Takemu zajtrku bi gotovo zavidal tudi sam Homer Simpson, a po sestavi ni niti malo idealen. Pravzaprav roglji\u010dki, ameri\u0161ki krofi, navadni krofi, torte in druge vrste obi\u010dajno visoko predelanega sladkega peciva lahko za izbolj\u0161anje okusa <strong>vsebujejo visoke dele\u017ee sladkorja, neprimernih (trans) ma\u0161\u010dob in pogosto tudi soli<\/strong>. Zaradi tega <strong>skoraj ne vsebujejo vitaminov, mineralov,<\/strong> <strong>pa tudi beljakovin in vlaknin,<\/strong> ki pomagajo pri ob\u010dutku sitosti. Ko ob takem zajtrku popijete dodatno sladkano kavo z mlekom in stepeno smetano, namesto energijskega napitka dobite bolj kalori\u010dno kavo. posledi\u010dno zau\u017eijete pravo kalori\u010dno bombo, ki ni idealna za za\u010detek novega dne.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Ob\u010dasno se lahko ustavite v pekarni na poti domov iz slu\u017ebe ali \u0161ole po sve\u017ee sladko pecivo, ki ga lahko jeste, medtem ko se \u0161e sprehajate. <strong>Visoka vsebnost sladkorja<\/strong> vam bo omogo\u010dila, da za\u010dutite naval energije, hkrati pa bodo zaradi <strong>pove\u010dane ravni<\/strong> <strong>hormona dopamina<\/strong> ob\u010dutki predvsem prijetni in zadovoljivi. Na \u017ealost bo to evfori\u010dno stanje izginilo tako hitro, kot je pri\u0161lo. Hitra energija iz sladkorja se kmalu absorbira, in takrat se za\u010dne la\u010dni \u017eelodec znova ogla\u0161ati in zahtevati ve\u010d hrane. \u010ce pose\u017eete po \u0161e eni sladki stvari, ki vas vrne na pot navala dopamina, se boste te\u017eko osredoto\u010dili na delo in \u0161tudij. Namesto tega boste verjetno celo jutro razmi\u0161ljali, kaj bi \u0161e lahko pojedli. <span style=\"color: #ff6600\">[3]<\/span><\/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\/2016\/12\/iStock-1037309200-1124x750.jpg\" alt=\"Slabosti sladkega peciva in aromatizirane kave za zajtrk\" class=\"wp-image-309247\" width=\"843\" height=\"563\" title=\"Slabosti sladkega peciva in aromatizirane kave za zajtrk\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span lang=\"SL\">Kako pripraviti bolj zdrav zajtrk?<\/span><\/h3>\n\n\n\n<p>Ni se vam treba odpovedati vsakodnevnemu obisku va\u0161e najljub\u0161e pekarne. Da bi ostali siti dlje \u010dasa in si zagotovili dragocene hranilne snovi, morate narediti nekaj prilagoditev.<\/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><span lang=\"SL\">Za\u010dnete lahko <strong>na primer<\/strong> s sladkim pecivom in nesladkanim <strong>jogurtom<\/strong> z ni\u017ejim odstotkom ma\u0161\u010dobe in <strong>ko\u0161\u010dkom sve\u017eega sadja<\/strong>.<\/span><\/li><li><span lang=\"SL\">Naslednji korak je lahko <strong>zamenjava sladkega peciva s slanim<\/strong>. V idealnem primeru lahko poskusite najti nekaj, kar vsebuje visok dele\u017e polnozrnate moke. Nato lahko dodate \u0161e kak\u0161no kakovostno <strong>\u0161unko, sir, sve\u017eo zelenjavo<\/strong> in v tem v miru u\u017eivate pred delom.<\/span><\/li><li><span lang=\"SL\">\u010ce zjutraj nimate \u010dasa, si lahko zajtrk pripravite dan prej. Kaj pa<a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cez-noc-fermentirani-ovseni-kosmici-z-orescki-in-sadjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> \u010dez no\u010d fermentirani ovseni kosmi\u010di?<\/a> Zjutraj jih lahko vzamete iz hladilnika in v miru pojeste brez nepotrebnega stresa.<\/span><\/li><li><span lang=\"SL\">Sladko pecivo, kot so na primer <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-peceni-cokoladni-ameriski-krofi-z-malinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokoladni ameri\u0161ki krofi<\/a>, si lahko pripravite tudi <strong>doma.<\/strong> V primerjavi s tipi\u010dnimi ameri\u0161kimi krofi iz trgovine boste pripravili bolj uravnote\u017eeno razli\u010dico z ve\u010d beljakovinami in vlakninami.<\/span><\/li><li><strong><span lang=\"SL\">Postopoma posku\u0161ajte zamenjati svojo najljub\u0161o kavo.<\/span><\/strong><span lang=\"SL\"> Za za\u010detek si morda privo\u0161\u010dite majhno koli\u010dino stepene smetane, nato zmanj\u0161ajte koli\u010dino sladkorja in \u010dez \u010das vam bo morda v\u0161e\u010d nesladkana kava z malo delno posnetega ali nizko ma\u0161\u010dobnega mleka. Namesto sladkorja lahko uporabite tudi <a href=\"https:\/\/gymbeam.si\/eritritol-1000g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">brezkalori\u010dna sladila<\/a>.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Smoothie_poln_sladkorja\"><\/span>2. Smoothie poln sladkorja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Smoothie, poln sadja in zelenjave, je morda videti kot najbolj zdrava hrana na svetu, a vse, kar se sveti, \u0161e ni zlato. <strong>Vsebuje vitamine, minerale in nekaj vlaknin, vendar pogosto nima beljakovin in zdravih ma\u0161\u010dob.<\/strong> Predstavljajte si vse sestavine, ki jih daste vanj, zraven pa postavite iz njih narejen smoothie. Popiti toliko hrane ni problem, a bi jo lahko pojedli? Verjetno ne. <strong>Teko\u010da hrana na splo\u0161no manj vpliva na ob\u010dutek sitosti kot trdna hrana.<\/strong> V obliki napitka dobite veliko kalorij in sladkorja, a ob\u010dutek sitosti ne ostane prav dolgo. Prednost trdne hrane je pomembna tudi zato, ker je za ljudi povsem naravno, da hrano \u017eve\u010dijo. V tem procesu se hrana razgradi na manj\u0161e molekule in nastopi prva stopnja prebave, ko se hrana pome\u0161a s prebavnimi encimi. <span style=\"color: #ff6600\">[4-6]<\/span><\/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\"><span lang=\"SL\">Kako pripraviti bolj zdrav zajtrk?<\/span><\/h3>\n\n\n\n<p>\u010ce nimate \u010dasa ali ne hrepenite po trdnem obroku in \u017eelite pripraviti smoothie, razmislite o nekaj osnovnih pravilih.<\/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><strong>&nbsp;Omejite \u0161tevilo kosov sadja na 1-2.<\/strong><\/li><li><strong><span lang=\"SL\">Dodajte zdrave ma\u0161\u010dobe<\/span><\/strong><span lang=\"SL\"> \u2013 \u017elico <a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idovega masla<\/a> ali masla iz <a href=\"https:\/\/gymbeam.si\/maslo-iz-indijskih-oresckov-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijskih ore\u0161\u010dkov<\/a>, semena (<a href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lanena<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-bucna-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bu\u010dna<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-soncnicna-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">son\u0107ni\u010dna<\/a>, <a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-konopljina-semena-olupljena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">konopljina<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-kakav-v-zrnih-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakavova zrna<\/a>) ali 1\/4-1\/2 avokada.<\/span><\/li><li><strong><span lang=\"SL\">Ne pozabite na beljakovine.<\/span><\/strong><span lang=\"SL\"> Nesladkani jogurt, skuta, mleko, <a href=\"https:\/\/gymbeam.si\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine<\/a> v prahu ali kombinacija le-teh.<\/span><\/li><li><strong><span lang=\"SL\">Dodajte kompleksne ogljikove hidrate,<\/span><\/strong><span lang=\"SL\"> na primer eno \u017elico ovsenih <a href=\"https:\/\/gymbeam.si\/bio-kosmici-s-pet-zitaricami.html\" target=\"_blank\" aria-label=\"kosmi\u010dev (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kosmi\u010dev<\/a>, ki vsebujejo vlaknine in postopoma spro\u0161\u010dajo energijo.<\/span><\/li><li><span lang=\"SL\">Prav tako lahko <strong>pove\u010date koli\u010dino vlaknin in ob\u010dutek sitosti<\/strong> z uporabo <a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijskega trpotca<\/a> ali <a href=\"https:\/\/gymbeam.si\/jabolcne-vlaknine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabol\u010dnih vlaknin<\/a>.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljujo\u010d tem korakom ustvarijo kompleksen smoothie, ki vam zagotavlja postopno spro\u0161\u010danje energije v dalj\u0161em \u010dasovnem obdobju, pomembne hranilne snovi in tudi dalj\u0161i ob\u010dutek sitosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce se spra\u0161ujete, katera druga \u017eivila se morda zdijo zdrava, v resnici pa niso, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/10-zivil-ki-se-zdijo-zdrava-le-na-prvi-pogled\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 \u017eivil, ki se zdijo zdrava le na prvi pogled.<\/strong><\/a><\/span><\/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\/2016\/12\/iStock-1293146978-1124x722.jpg\" alt=\"Zdrav smoothie za zajtrk\" class=\"wp-image-309275\" width=\"843\" height=\"542\" title=\"Zdrav smoothie za zajtrk\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Visokokaloricna_zivila_polna_mascob_in_sladkorja\"><\/span>3. Visokokalori\u010dna \u017eivila, polna ma\u0161\u010dob in sladkorja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Angle\u0161ki zajtrk ali meni z ve\u010d hodi, ki \u010dloveka premami predvsem na dopustu, ni idealen za vsakdan. Verjetno se boste po\u010dutili <strong>siti, utrujeni<\/strong> in te\u017eko se boste osredoto\u010dili na svoje delo ali \u0161tudij. Pogosto je tak zajtrk sestavljen iz velike porcije klobas, mastnega sira, ocvrtih jajc, sladkega peciva in sladkanih pija\u010d. To je <strong>energijska bomba, polna<\/strong> <strong>ma\u0161\u010dob, sladkorja in soli.<\/strong> Poleg tega tak zajtrk morda ne vsebuje dovolj vlaknin, vitaminov in mineralov.<\/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\"><span lang=\"SL\">Kako pripraviti bolj zdravo razli\u010dico?<\/span><\/h3>\n\n\n\n<p>Doma in na dopustu lahko obi\u010dajno izberete bolj zdravo razli\u010dico zajtrka, ki vas ne bo utrudila, temve\u010d vam bo zagotovila energijo za jutranja opravila. Samo sledite tem preprostim pravilom.<\/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><strong><span lang=\"SL\">Zajtrk ne sme vsebovati sadja (100 &#8211; 150 g).<\/span><\/strong><span lang=\"SL\"> To ustreza pribli\u017eno 1-2 manj\u0161im do srednje velikim kosom.<\/span><\/li><li><strong><span lang=\"SL\">Pri izbiri pekovskih izdelkov je najbolje dati prednost tistim, ki vsebujejo polnozrnato moko<\/span><\/strong><span lang=\"SL\"> (r\u017eena, pirina ali p\u0161eni\u010dna). V primerjavi z rafinirano razli\u010dico ima obi\u010dajno ve\u010d vlaknin, ki pomagajo pove\u010dati ob\u010dutek sitosti in je koristna tudi za zdravo prebavo.<\/span><\/li><li><strong><span lang=\"SL\">Pri maslu in drugih virih ma\u0161\u010dobe bodite pozorni na velikost porcije<\/span><\/strong><span lang=\"SL\"> (do 10-20 g, pribli\u017eno velikosti va\u0161ega palca) ali pa ma\u0161\u010dobo delno ali v celoti nadomestite s skutinim namazom ali stro\u010dnicami (humus).<\/span><\/li><li><strong><span lang=\"SL\">Dodajte beljakovine.<\/span><\/strong><span lang=\"SL\"> Sir z do 30% ma\u0161\u010dobe, kuhana jajca, <a href=\"https:\/\/gymbeam.si\/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.si\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> ali namaz iz <a href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardin<\/a> oziroma <a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tune<\/a>. Kar zadeva ostalega, dajte prednost \u0161unki z visokim dele\u017eem mesa (najvi\u0161je kakovosti) in najmanj\u0161o mo\u017eno koli\u010dino sili (idealno po 2,2 g na 100 g).<\/span><\/li><li><strong><span lang=\"SL\">Pri pija\u010di se odlo\u010dite za razvoden sok ali idealno sve\u017eo vodo,<\/span><\/strong><span lang=\"SL\"> nesladkano kavo ali \u010daj.<\/span><\/li><\/ul>\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\/2016\/12\/iStock-471025560-1124x749.jpg\" alt=\"Kako pripraviti zdrav zajtrk s pe\u010denimi dobrotami?\" class=\"wp-image-309294\" width=\"843\" height=\"562\" title=\"Kako pripraviti zdrav zajtrk s pe\u010denimi dobrotami?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nizkokaloricna_hrana\"><\/span>4. Nizkokalori\u010dna hrana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Morda samo posku\u0161ate shuj\u0161ati in i\u0161\u010dete na\u010dine, kako zau\u017eiti \u010dim manj kalorij. Za zajtrk si privo\u0161\u010dite samo beljake in \u0161pina\u010do ali jogurt z nizko vsebnostjo ma\u0161\u010dob. \u017dal pa ta pristop ni najbolj idealen. <strong>Tak\u0161en obrok ima premalo kalorij, ogljikovih hidratov, ma\u0161\u010dob, vlaknin in verjetno vseh drugih hranil.<\/strong> Malo verjetno je, da bo zadovoljil va\u0161e brbon\u010dice in kmalu bo spet nastopila lakota, zato se ne boste mogli osredoto\u010diti na delo ali \u0161tudij. Verjetno boste pojedli prvo stvari, ki vam bo pri\u0161la pod roke v va\u0161i shrambi ali v predalu delovne mize. Ta pristop lahko povzro\u010di tudi epizode prenajedanja in moti zdrav odnos do hrane. Na ta na\u010din lahko hitro padete na <strong>vrtiljak stradanja in hitre<\/strong> <strong>izgube telesne te\u017ee,<\/strong> ki ji sledita prenajedanje in pridobivanje telesne te\u017ee. Tako je ve\u010dja verjetnost, da boste dosegli ni\u017ejo samozavest in slab\u0161e zdravje kot pa trajne rezultate. Ali ni zaradi tega samo po sebi bolje, da se tega lotimo na povsem druga\u010den na\u010din? <span style=\"color: #ff6600\">[7]<\/span><\/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\"><span lang=\"SL\">Kako pripraviti bolj zdravo razli\u010dico?<\/span><\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Tudi pri huj\u0161anju bi morala biti va\u0161a<\/span><\/strong><span lang=\"SL\"><span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.si\/blog\/nacrt-priprave-obrokov-za-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prehrana raznolika in uravnote\u017eena.<\/strong><\/a><\/span> Vsak obrok mora biti tako vir vseh pomembnih hranil, ki vklju\u010dujejo beljakovine, ogljikove hidrate, ma\u0161\u010dobe, vitamine in minerale. Veliko vlogo imajo tudi vlaknine, ki zagotavljajo pove\u010dan ob\u010dutek sitosti in spodbujajo zdravo prebavo. Pri pripravi zajtrka, ki upo\u0161teva vse to, ni ni\u010d zapletenega. Dr\u017eati se morate le nekaj osnovnih pravil.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Hrana naj ne bo le osnovni vir beljakovin, ma\u0161\u010dob in ogljikovih hidratov, temve\u010d tudi sve\u017ee zelenjave ali sadja.<\/span><\/strong><span lang=\"SL\"> Dajejo vam koristne vlaknine, vitamine, minerale in dragocene antioksidante.<\/span><\/li><li><strong><span lang=\"SL\">Izberite vir kompleksnih ogljikovih hidratov.<\/span><\/strong><span lang=\"SL\"> Sem spadajo ovsena, ajdova ali ri\u017eeva ka\u0161a ali polnozrnati pekovski izdelki.<\/span><\/li><li><strong><span lang=\"SL\">Dodajte beljakovine.<\/span><\/strong><span lang=\"SL\"> Va\u0161i ka\u0161i dodajte na primer nekaj <a href=\"https:\/\/gymbeam.si\/beljakovine-yum-yum-whey-1000g-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovin<\/a>, gr\u0161kega jogurta, skute ali <a href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakov<\/a>. Za pripravo sendvi\u010da uporabite sir z nizko vsebnostjo ma\u0161\u010dob, kakovostno \u0161unko ali narezana kuhana jajca.<\/span><\/li><li><strong><span lang=\"SL\">Ne pozabite na ma\u0161\u010dobe, \u0161e posebej na zdrave.<\/span><\/strong><span lang=\"SL\"> \u017dlica masla iz ore\u0161\u010dkov ali semen ali ore\u0161\u010dkov je popolna za ka\u0161o ali jogurt. Ena porcija teh je enaka velikosti pribli\u017eno 2,5-5 cm na va\u0161i roki. Nato na kruh dodamo tanko plast masla ali namaz s skuto ali stro\u010dnicami.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce na splo\u0161no jeste malo in se hkrati ukvarjate s \u0161portom, se lahko s\u010dasoma pojavijo te\u017eave, o katerih lahko ve\u010d izveste v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-boriti-proti-odsotnosti-menstruacije-in-drugim-simptomom-zenske-sportne-triade\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako se boriti proti odsotnosti menstruacije in drugim simptomom \u017eenske \u0161portne triade?<\/strong><\/a><\/span><\/span><\/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.cz\/blog\/wp-content\/uploads\/2016\/12\/image7-1-696x1124.jpeg\" alt=\"Zdrave \u017eitarice ali granola za zajtrk\" class=\"wp-image-309308\" title=\"Zdrave \u017eitarice ali granola za zajtrk\" 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_Sladki_kosmici_muesli_ali_granola\"><\/span>5. Sladki kosmi\u010di, muesli ali granola<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Morda ste \u017ee od otro\u0161tva obo\u017eevali sladke kosmi\u010de ali pa ste pred kratkim odkrili granolo, ki jo pogosto jeste. Toda ta \u017eivila pogosto <strong>vsebujejo preve\u010d sladkorja,<\/strong> kar morda ni vedno povsem idealno.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po zau\u017eitju boste morda opazili hiter dvig energije, vendar temu sledi enako hiter padec. Zni\u017eanje ravni sladkorja lahko povzro\u010di tudi ve\u010dji ob\u010dutek utrujenosti in neprijetne lakote.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">To obi\u010dajno \u0161e poslab\u0161a nizka vsebnost beljakovin in vlaknin, kar je zna\u010dilno tudi za sladke \u017eitarice, ki si jih privo\u0161\u010dite za zajtrk. <span style=\"color: #ff6600\">[8]<\/span><\/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\"><span lang=\"SL\">Kako pripraviti bolj zdravo razli\u010dico?<\/span><\/h3>\n\n\n\n<p>Kako u\u017eivati v bolj zdravem sladkem zajtrku? Brez te\u017eav. Le upo\u0161tevati morate nekaj preprostih pravil.<\/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><strong><span lang=\"SL\">Del sladkih kosmi\u010dev zamenjajte z ovsenimi kosmi\u010di,<\/span><\/strong><span lang=\"SL\"> <a href=\"https:\/\/gymbeam.si\/beljakovinska-granola-s-cokolado-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granolo<\/a> ali <a href=\"https:\/\/gymbeam.si\/crispy-muesli-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mueslijem<\/a> z manj dodanega sladkorja.<\/span><\/li><li><strong><span lang=\"SL\">Dodajte nekaj sve\u017eega sadja (100-150 g).<\/span><\/strong><\/li><li><strong><span lang=\"SL\">Namesto mleka uporabite nesladkan jogurt z nizko vsebnostjo ma\u0161\u010dob<\/span><\/strong><span lang=\"SL\"> ali <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine v prahu<\/a>, pome\u0161ane z vodo. To vam bo zagotovilo ve\u010d beljakovin v va\u0161i hrani.<\/span><\/li><\/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_Pozabljate_na_sadje_in_zelenjavo\"><\/span>6. Pozabljate na sadje in zelenjavo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Sadje in zelenjava<\/span><\/strong><span lang=\"SL\"> so odli\u010den vir vlaknin, vitaminov, mineralov in dragocenih antioksidantov. Zato naj se v va\u0161i prehrani pojavljajo \u010dim pogosteje. Vsak od nas bi moral <strong>vsak dan<\/strong> zau\u017eiti pribli\u017eno <strong>500-600 g<\/strong> teh super\u017eivil.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><span lang=\"SL\">To predstavlja pribli\u017eno dva kosa srednje velikega sadja in tri srednje velike kose zelenjave. Ni vam treba pojesti vsega naenkrat. V idealnem primeru jih razdelite med vse dnevne obroke. \u0160e ve\u010d, va\u0161 zajtrk mora vsebovati sadje. Tako boste poskrbeli za ob\u010dutek sitosti in vnos mikrohranil. <span style=\"color: #ff6600\">[9-10]<\/span><\/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 vklju\u010diti sadje in zelenjavo v svoj zajtrk?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Sve\u017ee ali odmrznjeno sadje je odli\u010dno za sladek zajtrk,<\/span><\/strong><span lang=\"SL\"> zelenjava pa bolj za slanega.<\/span><\/li><li>Svojemu jaj\u010dnemu zajtrku, \u0161unki, siru ali ribjemu namazu dodajte sesekljane kumare, korenje, papriko ali paradi\u017enik.<\/li><li>Nare\u017eite jabolko, banano, kivi, jagode ali dodajte borovnice ali maline v jogurt, ka\u0161o, vaflje ali pala\u010dinke.<\/li><li><span lang=\"SL\">Kadar sve\u017eega sadja nimate pri roki, ga zamenjajte z <a href=\"https:\/\/gymbeam.si\/liofilizirane-banane-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">liofiliziranim<\/a> sadjem, ki zaradi su\u0161enja z zamrzovanjem ohrani hranilne lastnosti. Uporabite ga v manj\u0161ih koli\u010dinah. Prikraj\u0161ano je za vodo, zato ima vi\u0161jo koncentracijo energije iz sladkorjev kot sve\u017ee sadje.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Ve\u010d o tem, koliko energije in mikrohranil vsebuje sadje, izveste v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sadje: Koliko kalorij ter katere vitamine in minerale vsebuje?<\/strong><\/a><\/span><\/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=\"Kaj_mora_vsebovati_uravnotezen_zajtrk\"><\/span><span lang=\"SL\">Kaj mora vsebovati uravnote\u017een zajtrk?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Zajtrk obi\u010dajno predstavlja pribli\u017eno 15-25% na\u0161ega dnevnega vnosa energije, kar je obi\u010dajno okoli 300-750 kcal. Da bi dobili vsa pomembna hranila, ne pozabite dodati <strong>vira kakovostnih beljakovin, ogljikovih hidratov, ma\u0161\u010dob, vse skupaj pa obogatite s sadjem in zelenjavo.<\/strong> Prav tako ne pozabite zjutraj popiti nekaj teko\u010dine, namesto skodelice va\u0161e najljub\u0161e kave pa poskusite s kozarcem vode ali skodelico nesladkanega \u010daja.<\/span><\/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.cz\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-765x1124.jpg\" alt=\"Kaj mora vsebovati zdrav zajtrk?\" class=\"wp-image-309365\" title=\"Kaj mora vsebovati zdrav zajtrk?\" 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\"><span lang=\"SL\">Kateri viri beljakovin, ogljikovih hidratov in ma\u0161\u010dob so primerni za zajtrk?<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Beljakovine:<\/span><\/strong><span lang=\"SL\"> Navadni jogurt, gr\u0161ki jogurt ali Skyr (do 3% ma\u0161\u010dobe), sir z do 30% ma\u0161\u010dobe, skuto z nizko vsebnostjo ma\u0161\u010dob ali posneto skuto, polposneto mleko, sirotkine beljakovine, rastlinske beljakovine, jajca ali beljaki, tuna ali sardine v slanici, tofu, tempeh, seitan.<\/span><\/li><li><strong><span lang=\"SL\">Kompleksni ogljikovi hidrati:<\/span><\/strong><span lang=\"SL\"> Ovsena, ri\u017eeva ali ajdova instant ka\u0161a, <a href=\"https:\/\/gymbeam.si\/bio-musli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">muesli<\/a>, granola, polnozrnati pekovski izdelki in tortilje, dolgotrajni ri\u017eevi in koruzni pekovski izdelki, <a href=\"https:\/\/gymbeam.si\/hrustljavi-kruhki-delikatess-wasa.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrustljavi kruhki<\/a>, pala\u010dinke, vaflji ali polnozrnate pala\u010dinke (p\u0161eni\u010dne, r\u017eene, pirine), kuhana <a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>.<\/span><\/li><li><strong>Ma\u0161\u010dobe:<\/strong> Repi\u010dno, <a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-olive-oil-cooking-spray-201g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olj\u010dno<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-rbd-kokosovo-olje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;kokosovo<\/a> olje, maslo iz <a href=\"https:\/\/gymbeam.si\/100-mandljevo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dkov<\/a>, naravni <a href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki<\/a> in semena, ghee.<\/li><li><span lang=\"SL\">Nekatere <strong>me\u0161anice<\/strong> za pripravo <a href=\"https:\/\/gymbeam.si\/beljakovinske-palacinke-pancake-mix-gymeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pala\u010dink<\/a>, <a href=\"https:\/\/gymbeam.si\/protein-porridge-1000g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mug cake<\/a> ali <a href=\"https:\/\/gymbeam.si\/protein-porridge-1000g-gymbeam.html\" target=\"_blank\" rel=\"noopener\">ka\u0161<\/a> vsebujejo kompleksno me\u0161anico beljakovin in ogljikovih hidratov, ki olaj\u0161ajo pripravo zajtrka. Nato morate zajtrk dopolniti z jogurtom, sadjem in malo sladkega sirupa.<\/span><\/li><\/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\"><span lang=\"SL\">Primeri zdravega zajtrka<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/rizeva-kasa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ri\u017eeva<\/a> ka\u0161a z beljakovinami, mandljevim maslom in jagodami.<\/span><\/li><li><span lang=\"SL\">Beljakovinske <a href=\"https:\/\/gymbeam.si\/beljakovinske-palacinke-pancake-mix-gymeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pala\u010dinke<\/a> z brezkalori\u010dnim <a href=\"https:\/\/gymbeam.si\/sirup-brez-kalorij-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirupom<\/a> in gozdnimi sade\u017ei.<\/span><\/li><li>Kuhana jajca, polnozrnat kruh, \u010de\u0161njev paradi\u017enik.<\/li><li><span lang=\"SL\">Gr\u0161ki jogurt z nizko vsebnostjo ma\u0161\u010dob, <a href=\"https:\/\/gymbeam.si\/beljakovinska-granola-z-medom-in-mandlji-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a> in borovnice.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce \u017eelite pripraviti okusne pala\u010dinke, lahko navdih poi\u0161\u010dete v receptu, ki ga najdete v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-okusne-in-puhaste-palacinke-na-tri-nacine\/\" target=\"_blank\" rel=\"noopener\"><strong>Fitnes recept:<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-okusne-in-puhaste-palacinke-na-tri-nacine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Okusne in puhaste pala\u010dinke na tri na\u010dine.<\/strong><\/a><\/span><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span><span lang=\"SL\">Kaj bi si morali zapomniti?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Zdrav zajtrk prina\u0161a \u0161tevilne koristi. <strong>Nasitil vas bo, vam dal energijo in pomembne hranilne snovi, po njem pa ne boste ob\u010dutili lakote ali utrujenosti.<\/strong> Zato se spla\u010da osredoto\u010diti na to, katera \u017eivila izbrati in na kaj paziti. Osredoto\u010dite se tudi na izbor surovin, ki morajo vsekakor vklju\u010devati visokokakovostne beljakovine, ma\u0161\u010dobe in kompleksne ogljikove hidrate. Ne pozabite dodati sve\u017ee zelenjave in sadja. Nato morate smo \u0161e uravnavati velikost porcij, ki bodo poskrbele za sitost po sami jedi.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali poznate koga, ki bi mu ta \u010dlanek lahko pomagal pri pripravi uravnote\u017eenega zajtrka? Ne oklevajte in delite te nasvete, s katerimi lahko nov dan za\u010dnejo polni 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>Zajtrk ima velik vpliv na to, kako se po\u010dutimo \u010dez dan. Seznanimo se s pogostimi napakami pri zajtrku, ki vodijo v utrujenost po jedi in diskretno pridobivanje telesne te\u017ee. Obenem vam bomo pokazali, kako naj izgleda zdrav zajtrk.<\/p>\n","protected":false},"author":129,"featured_media":309226,"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":[122],"tags":[6675,7359,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-286401","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-jedilnik","9":"tag-prehrana-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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 najpogostej\u0161ih napak pri zajtrku in kako jih odpraviti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pripraviti zdrav zajtrk? 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