{"id":297066,"date":"2021-10-18T15:30:07","date_gmt":"2021-10-18T13:30:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=297066"},"modified":"2023-12-11T04:50:34","modified_gmt":"2023-12-11T03:50:34","slug":"kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/","title":{"rendered":"Kako se rije\u0161iti stalne gladi i \u017eudnje za hranom?"},"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\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#15_razloga_zasto_ste_uvijek_gladni\" title=\"15 razloga za\u0161to ste uvijek gladni\">15 razloga za\u0161to ste uvijek gladni<\/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\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#1_Pijete_vrlo_malo_vode\" title=\"1. Pijete vrlo malo vode\">1. Pijete vrlo malo vode<\/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\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#2_Pijete_alkohol\" title=\"2. Pijete alkohol\">2. Pijete alkohol<\/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\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#3_Ne_jedete_dovoljno_proteina\" title=\"3. Ne jedete dovoljno proteina\">3. Ne jedete dovoljno proteina<\/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\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#4_U_svojoj_prehrani_nemate_dovoljno_masti\" title=\"4. U svojoj prehrani nemate dovoljno masti\">4. U svojoj prehrani nemate dovoljno masti<\/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\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#5_Vise_volite_rafinirane_ugljikohidrate_od_slozenih\" title=\"5. Vi\u0161e volite rafinirane ugljikohidrate od slo\u017eenih\">5. Vi\u0161e volite rafinirane ugljikohidrate od slo\u017eenih<\/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\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#6_Ne_spavate_dovoljno\" title=\"6. Ne spavate dovoljno\">6. Ne spavate dovoljno<\/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\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#7_Jedete_vrlo_malo_vlakana\" title=\"7. Jedete vrlo malo vlakana\">7. Jedete vrlo malo vlakana<\/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\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#8_Dosadno_vam_je\" title=\"8. Dosadno vam je\">8. Dosadno vam je<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#9_Pod_stresom_ste\" title=\"9. Pod stresom ste\">9. Pod stresom ste<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#10_Na_dijeti_ste_ili_jedete_male_porcije\" title=\"10. Na dijeti ste ili jedete male porcije\">10. Na dijeti ste ili jedete male porcije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#11_Vjezbate_vise_nego_inace\" title=\"11. Vje\u017ebate vi\u0161e nego ina\u010de\">11. Vje\u017ebate vi\u0161e nego ina\u010de<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#12_Ne_obracate_dovoljno_paznje_na_unos_hrane\" title=\"12. Ne obra\u0107ate dovoljno pa\u017enje na unos hrane\">12. Ne obra\u0107ate dovoljno pa\u017enje na unos hrane<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#13_Radite_nocu_i_imate_neredovnu_rutinu\" title=\"13. Radite no\u0107u i imate neredovnu rutinu\">13. Radite no\u0107u i imate neredovnu rutinu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#14_Trudni_ste_ili_dojite\" title=\"14. Trudni ste ili dojite\">14. Trudni ste ili dojite<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#15_Zdravstveni_problemi\" title=\"15. Zdravstveni problemi\">15. Zdravstveni problemi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Svi poznajemo onaj neugodan osje\u0107aj gladi u \u017eelucu, glasno kruljenje u trbuhu, smanjenu koncentraciju i raspolo\u017eenje, a sve misli pretvaraju se u one o hrani. Biti gladan ponekad je sasvim prirodno i svakako se ne bismo trebali bojati tog osje\u0107aja. To je koristan tjelesni signal koji signalizira da bismo trebali napuniti svoje energetske rezerve. Jednako je u redu imati i povremenu \u017eelju za omiljenom \u010dokoladom. Me\u0111utim, trebali biste se urazumiti ako se <strong>glad ili \u017eudnja pojavljuju pre\u010desto<\/strong> i ote\u017eavaju vam normalno funkcioniranje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U dana\u0161njem \u010dlanku predstavit \u0107emo vam njihove mogu\u0107e uzroke i savjetovati kako se mo\u017eete boriti protiv nesrazmjerne gladi ili \u017eudnje.<\/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=\"15_razloga_zasto_ste_uvijek_gladni\"><\/span>15 razloga za\u0161to ste uvijek gladni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Pijete_vrlo_malo_vode\"><\/span>1. Pijete vrlo malo vode<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li ikada \u010duli izreku da je <strong>glad samo preru\u0161ena \u017ee\u0111?<\/strong> Mo\u017eda zaista postoji ne\u0161to u tome. Ako osjetite glad, poku\u0161ajte piti. Mo\u017eda \u0107ete otkriti da je \u017eudnja za \u010dokoladom ili drugom porcijom ru\u010dka zapravo bila samo \u017ee\u0111. Voda \u0107e djelomi\u010dno napuniti \u017eeludac i tako smanjiti glad. Naravno, ne \u017eelimo vam re\u0107i da umjesto ru\u010dka popijete 2 litre vode.<strong> \u010ca\u0161a vode prije obroka mo\u017ee biti od velike pomo\u0107i, osobito kada ste na dijeti.<\/strong> Mo\u017eda \u0107e vas uvjeriti i rezultati istra\u017eivanja provedenih na vitkim mu\u0161karcima koji su prije jela popili 568 ml vode. Kona\u010dni nalazi pokazuju da su ti mu\u0161karci <strong>pojeli manje kalorija i osje\u0107ali se sitijima<\/strong>. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studija na pedeset \u017eena s prekomjernom tjelesnom te\u017einom koja je pila 500 ml vode prije doru\u010dka, ru\u010dka i ve\u010dere pokazala je sli\u010dne rezultate. Va\u017eno je napomenuti da su te koli\u010dine teku\u0107ine bile iznad uobi\u010dajenog re\u017eima pijenja. Rezultati nakon osam tjedana pokazali su da su \u017eene imale<strong> slabiji apetit te su tako\u0111er smanjile tjelesnu te\u017einu bez ikakve dijete.<\/strong> <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko vode biste trebali piti?<\/h3>\n\n\n\n<p>Nema smisla bez potrebe ulijevati vi\u0161ak teku\u0107ine u sebe. Me\u0111utim, ako mislite da vas dovoljno velika koli\u010dina hrane ne\u0107e zasititi, <strong>poku\u0161ajte popiti \u010da\u0161u vode prije jela.<\/strong> Tako\u0111er mo\u017eete piti tijekom jela. Idealan unos teku\u0107ine trebao bi biti <strong>izme\u0111u 30 &#8211; 45 ml po kg tjelesne te\u017eine.<\/strong> Ako je vani vru\u0107e ili vje\u017ebate, potreba mo\u017ee biti jo\u0161 ve\u0107a. Po boji urina mo\u017eete sami zaklju\u010diti ima li va\u0161e tijelo dovoljno teku\u0107ine. Trebao bi biti blago \u017eut. <strong>\u0160to je tamniji, to ste dehidriraniji.<\/strong> Ako \u017eelite saznati vi\u0161e o va\u017enosti re\u017eima pijenja, ne biste trebali propustiti na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/Hidracija-prije-tijekom-i-poslije-treninga-i-kako-izbjeci-dehidraciju\" target=\"_blank\" aria-label=\"Hidratacija prije, tijekom, nakon treninga i kako izbje\u0107i dehidraciju. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hidratacija prije, tijekom, nakon treninga i kako izbje\u0107i dehidraciju.<\/a><\/strong> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaboravite li ikada u u\u017eurbanom danu bocu vode, a onda se nave\u010der u\u017easnete kada otkrijete da ste<strong> tijekom dana jedva i popili ne\u0161to osim kave?<\/strong> Kako ne biste morali nave\u010der nadoknaditi re\u017eim pijenja, a zatim cijelu no\u0107 ustajati da biste koristili kupaonicu, poku\u0161ajte si pomo\u0107i jednostavnom taktikom nadokna\u0111ivanja. <strong>Postavite alarme na telefonu koji \u0107e vas upozoravati da pijete u odre\u0111enim intervalima<\/strong> ili vam mogu pomo\u0107i i odre\u0111ene aplikacije poput Water Drink Reminder ili Hydro Coach. Iako vam u po\u010detku taj podsjetnik mo\u017ee smetati, vidjet \u0107ete da vam <strong>poma\u017ee u razvijanju ispravnih navika,<\/strong> a s vremenom \u0107ete se mo\u017eda mo\u0107i sna\u0107i i bez toga. Osim toga, ako cijelo vrijeme dr\u017eite na oku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/boca-hydrator-gymbeam.html\" target=\"_blank\" aria-label=\"bocu vode  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bocu vode <\/a><\/span>ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/boca-nomad-1800-ml-strix.html\" target=\"_blank\" aria-label=\"dizajnersku bocu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dizajnersku bocu<\/a><\/span>, i\u0107i \u0107e vam puno bolje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako pijete malo jer ne volite samu vodu, poku\u0161ajte je pobolj\u0161ati<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/instant-napitak-bolero.html\" target=\"_blank\" aria-label=\"niskokalori\u010dnim aromama (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">niskokalori\u010dnim aromama<\/a><\/span>, biljem, vo\u0107em,<span style=\"color: #ff6600\">&nbsp;<\/span><a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\"><span style=\"color: #ff6600\">BCAA<\/span> <\/a>ili probajte \u010daj, ali pripazite na <a href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\" target=\"_blank\" aria-label=\"teku\u0107e kalorije. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">teku\u0107e kalorije<\/span>.<\/a><\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-1124x749.jpg\" alt=\"Gladni ste jer ne pijete dovoljno vode\" class=\"wp-image-290682\" style=\"width:843px;height:562px\" title=\"Gladni ste jer ne pijete dovoljno vode\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-2048x1366.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=\"2_Pijete_alkohol\"><\/span>2. Pijete alkohol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alkohol se s pravom mo\u017ee smatrati jednim od <strong>najve\u0107ih neprijatelja mr\u0161avljenja<\/strong>. Za\u0161to? Nakon \u0161to ga popijete, <strong>apetit se pove\u0107ava<\/strong>, a <strong>manja je i vjerojatnost da \u0107ete odabrati prikladniju hranu<\/strong>. Naprimjer, ako se sa zabave vra\u0107ate ku\u0107i u 4 sata ujutro, ho\u0107ete li svratiti u \u0107evabd\u017einicu ili \u0107ete doma napraviti salatu od povr\u0107a s <span style=\"color: #ff6600\">puretinom<\/span>? Pretpostavljam da \u0107ete se odlu\u010diti za prvu opciju. Isto tako, vjerojatno biste radije pojeli pr\u017eene krumpiri\u0107e uz svoje pivo nego gr\u010dki jogurt s vo\u0107em. <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<p>Glad i \u017eelja za visokokalori\u010dnim jelima, me\u0111utim, nastavljaju se idu\u0107i dan nakon zabave. Vjerojatnije je da \u0107ete zbog mamurluka <strong>po\u017eeljeti slane poslastice<\/strong> poput hamburgera ili pizze. Nakon \u0161to udovoljite ovim \u017eeljama,<strong> potreba za slatki\u0161ima<\/strong> po\u010det \u0107e izlaziti na povr\u0161inu, poti\u010du\u0107i vas da pojedete nekoliko \u017elica onog ukusnog sladoleda iz zamrziva\u010da. Pa, vjerojatno \u0107e biti krafni, \u010dokolade i va\u0161ih omiljenih keksa kojima ste odolijevali nekoliko tjedana. \u0160to se doga\u0111a s vama? <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 se boriti protiv \u017eudnje za alkoholom?<\/h3>\n\n\n\n<p>Ne brinite, niste pod kontrolom nekog izvanzemaljskog bi\u0107a iz druge galaksije ili ste se reinkarnirali kao Obelix. Potra\u017eite krivca na drugom mjestu. Zapravo postoje dva. Zovu se <strong>leptin i grelin i utje\u010du na na\u0161u sitost, glad i op\u0107e zadovoljstvo koje nam donosi hrana.<\/strong> Ako cijelu no\u0107 provodimo u\u017eivaju\u0107i u alkoholu i ne spavaju\u0107i dovoljno, <strong>ovi hormoni \u0107e biti poreme\u0107eniji.<\/strong> To se onda o\u010dituje u poznatom scenariju<strong> &#8220;gladan kao vuk&#8221; i \u017eudnji za svim<\/strong>e \u0161to imate i nemate kod ku\u0107e. Mo\u017eda \u0107e vas pogoditi i <strong>izrazita \u017eelja za slanom hranom<\/strong> koju se ni ne mo\u017eete sjetiti da ste pojeli nakon \u0161to mamurluk pro\u0111e. To mo\u017ee biti uzrokovano <strong>diureti\u010dkim u\u010dincima alkohola<\/strong> koji dovode do toga da se tijelo rije\u0161i vi\u0161e vode. Natrij u soli tada poma\u017ee u zadr\u017eavanju vode u tijelu kako bi se smanjila dehidracija. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite izbje\u0107i pretjeranu glad i \u017eudnju za hranom povezanu s konzumiranjem alkohola, <strong>najbolje ga je izbjegavati.<\/strong> Ako idete na zabavu, ne zaboravite prvo pojesti ne\u0161to. Idealan izbor bio bi <strong>jelo bogato proteinima.<\/strong> Uz alkohol mo\u017eete pripremiti i zdravu hranu, koja ne\u0107e biti previ\u0161e kalori\u010dna, ali \u0107e smanjiti rizik od prejedanja brzom hranom u 4 sata ujutro. <strong>Ne zaboravite nadopuniti teku\u0107inu bezalkoholnim pi\u0107ima tijekom ve\u010deri.<\/strong> Poku\u0161ajte popiti dodatnih pola litre vode prije spavanja. Mo\u017ee vam pomo\u0107i ako dodate malo soli i napunite elektrolite, mo\u017eda u <a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" aria-label=\"obliku kapsula. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">obliku kapsula<\/span>.<\/a> Ujutro <strong>neka vas ne dovede u isku\u0161enje \u017eelja za hranom i nadopunite teku\u0107inu<\/strong>. Zatim doru\u010dkujte zdravo koriste\u0107i kvalitetne sastojke koji \u0107e sadr\u017eavati obilje bjelan\u010devina, ali i ugljikohidrata i masti. Ako uspijete \u010dak i <strong>kratko pro\u0161etati<\/strong> nakon jela, gotovo da ste pobijedili \u017eelju za hranom i glad za vrijeme mamurluka.<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-1124x749.jpg\" alt=\"Kako se boriti protiv gladi i \u017eudnje za hranom nakon konzumacije alkohola i tijekom mamurluka?\" class=\"wp-image-290699\" style=\"width:843px;height:562px\" title=\"Kako se boriti protiv gladi i \u017eudnje za hranom nakon konzumacije alkohola i tijekom mamurluka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-2048x1365.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=\"3_Ne_jedete_dovoljno_proteina\"><\/span>3. Ne jedete dovoljno proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteini su makronutrijenti koji imaju <strong>najve\u0107i u\u010dinak u postizanju osje\u0107aja sitosti.<\/strong> Primjerice, ako svojoj omiljenoj salati od <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> dodate dodatnu porciju <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletine<\/a> ili  <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tofu-hr\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofua<\/a><\/span>, ne\u0107ete biti gladni odmah nakon \u0161to ste je pojeli. Ovaj makronutrijent nije va\u017ean samo za tijelo samo zbog ve\u0107eg osje\u0107aja sitosti. To je <strong>gradivni blok stanica imunolo\u0161kog sustava, na\u0161ih mi\u0161i\u0107a i drugih tkiva.<\/strong> To je tako\u0111er razlog za\u0161to se sporta\u0161i posebno usredoto\u010duju na unos proteina. <span style=\"color: #ff6600\">[8-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, pitate se za\u0161to biste se vi trebali pozabaviti time kada poku\u0161avate smr\u0161avjeti, a ne dobiti mi\u0161i\u0107e? U ovom slu\u010daju, proteini su korisni za vas. <strong>Proteini \u0161tite mi\u0161i\u0107nu masu od sagorijevanja radi dobivanja energije,<\/strong> \u0161to se doga\u0111a osobito tijekom strogih dijetalnih mjera. Tako\u0111er \u0107ete cijeniti \u010dinjenicu da <strong>mi\u0161i\u0107i u mirovanju tro\u0161e vi\u0161e energije nego masti.<\/strong> Osim toga, proteini imaju najve\u0107i termi\u010dki u\u010dinak od svih makronutrijenata (energija koju tijelo koristi za preradu odre\u0111ene hranjive tvari). Dovoljna potro\u0161nja stoga daje samo pozitivne rezultate. <span style=\"color: #ff6600\">[8-11]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako nadoknaditi proteine i pove\u0107ati njihov unos?<\/h3>\n\n\n\n<p>Koli\u010dina proteina potrebna u prehrani varira od osobe do osobe. Me\u0111utim, to je op\u0107enito<strong> izme\u0111u 0,8 &#8211; 2 grama po kilogramu tjelesne te\u017eine. <\/strong>Ako niste jako aktivni, unos bi trebao biti na donjoj granici. Sporta\u0161i trebaju dose\u0107i gornju granicu. \u0160to se ti\u010de izvora, poku\u0161ajte jesti raznoliko, a ne samo odabrati jednu vrstu hrane kako biste dobili<strong> cijeli spektar aminokiselina.<\/strong> Redovito uklju\u010dite razli\u010dite vrste<strong> <a href=\"https:\/\/gymbeam.hr\/suho-meso\" class=\"ek-link\">mesa<\/a>, <span style=\"color: #ff6600\">ribu<\/span><\/strong>, <strong>plodove mora, mlije\u010dne proizvode, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" aria-label=\"mahunarke (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mahunarke<\/a><\/span><\/strong>, <strong><span style=\"color: #ff6600\">biljne zamjene za meso<\/span><\/strong> (<a href=\"https:\/\/gymbeam.hr\/bio-tofu-vanavita.html\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\"tempeh (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\"seitan (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>), pseudo\u017eitarice, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" aria-label=\"ora\u0161aste plodove i sjemenke (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161aste plodove i sjemenke<\/a><\/span>. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" aria-label=\"Proteini sirutke (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteini sirutke<\/a>, <a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" aria-label=\"biljni proteini (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biljni proteini<\/a> <\/span>&nbsp;ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" aria-label=\"proteinske plo\u010dice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinske plo\u010dice<\/a><\/span> mogu biti izvrstan na\u010din da nadopunite unos proteina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju drugi savjeti o hrani punoj proteina, ne biste trebali propustiti na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" aria-label=\"20 namirnica koje dodaju proteine va\u0161oj prehrani. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 namirnica koje dodaju proteine va\u0161oj prehrani.<\/a><\/span><\/strong><\/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=\"712\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-1124x712.jpg\" alt=\"Nedostatak proteina mo\u017ee pove\u0107ati glad i \u017eelju za slatkim\" class=\"wp-image-290713\" style=\"width:843px;height:534px\" title=\"Nedostatak proteina mo\u017ee pove\u0107ati glad i \u017eelju za slatkim\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-1124x712.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-1536x973.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-2048x1298.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_U_svojoj_prehrani_nemate_dovoljno_masti\"><\/span>4. U svojoj prehrani nemate dovoljno masti <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda su pro\u0161la vremena kada je mast demonizirana i ljudi su se toga bojali. To je makronutrijent koji je neophodan za <strong>pravilno funkcioniranje hormona u tijelu<\/strong> ili apsorpciju odre\u0111enih vitamina. \u0160tovi\u0161e, <strong>nosilac je okusa.<\/strong> Siguran sam da svi ljubitelji <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" aria-label=\"maslaca od kikirikija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslaca od kikirikija<\/a><\/span> mogu jam\u010diti za to, zar ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prednost masti je i \u010dinjenica da se od svih <strong>makronutrijenata najdu\u017ee probavlja,<\/strong> a usporava i apsorpciju ostalih hranjivih tvari koje uz nju jedete. To djelomi\u010dno obja\u0161njava za\u0161to vam je toliko te\u0161ko kada jedete pr\u017eeni sir s pomfritom i tartar umakom. Poku\u0161ajte iskoristiti <strong>sposobnosti masti u svoju korist<\/strong> i svakom obroku dodajte odgovaraju\u0107e koli\u010dine.<\/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 dodati masti u svoju prehranu?<\/h3>\n\n\n\n<p>Nebrojeno je mnogo na\u010dina da se biljna ili \u017eivotinjska mast uklju\u010di u obrok. Prelijte svoju salatu &nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-ekstra-djevicansko-maslinovo-ulje-vanavita.html\" target=\"_blank\" aria-label=\"maslinovim uljem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslinovim uljem<\/a><\/span>, dodajte \u017elicu<a href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\" class=\"ek-link\"> <span style=\"color: #ff6600\">maslaca od indijskih ora\u0161\u010di\u0107a<\/span>&nbsp;<\/a>u pire i usipajte svoje omiljene sjemenke u svoj jogurt. Vidjet \u0107ete da \u0107e <strong>va\u0161e jelo osim ve\u0107e sitosti i zadovoljstva poprimiti i potpuno novu dimenziju okusa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, imajte na umu da nije uvijek po\u017eeljno da se hrana dugo probavlja. Naprimjer, ako pijete proteine nakon treninga, va\u0161 je cilj <strong>brzo napuniti tijelo proteinima potrebnim za regeneraciju i rast mi\u0161i\u0107ne mase.<\/strong> Najbolje ih je <strong>pomije\u0161ati s vodom<\/strong> kako bi se \u0161to br\u017ee apsorbiralo u tijelo.<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-1124x749.jpg\" alt=\"Nedostatak masti u prehrani mo\u017ee pove\u0107ati glad i \u017eelju za slatkim\" class=\"wp-image-290727\" style=\"width:843px;height:562px\" title=\"Nedostatak masti u prehrani mo\u017ee pove\u0107ati glad i \u017eelju za slatkim\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-2048x1365.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=\"5_Vise_volite_rafinirane_ugljikohidrate_od_slozenih\"><\/span>5. Vi\u0161e volite rafinirane ugljikohidrate od slo\u017eenih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ujutro \u017eurite na posao, a usput ubrzano pro\u017edirete krafnu, a onda se pitate za\u0161to ste opet gladni za sat vremena? Naravno da \u0107ete biti gladni, ona sadr\u017ei <strong>velike koli\u010dine jednostavnih \u0161e\u0107era<\/strong> koji imaju visok&nbsp;<span style=\"color: #ff6600\">glikemijski indeks<\/span>. To \u0107e pove\u0107ati razinu \u0161e\u0107era koju na\u0161e tijelo poku\u0161ava regulirati stvaranjem vi\u0161e inzulina prili\u010dno brzo. \u0160to se tada doga\u0111a? Razine glikemije mogu pasti \u010dak i ni\u017ee nego \u0161to su bile prije nego \u0161to ste pojeli krafnu, a vi ste<strong> gladni i opet \u017eudite za ne\u010dime.<\/strong> U ekstremnim slu\u010dajevima, ove fluktuacije mogu nalikovati na dugu vo\u017enju roller coasterom s ponavljaju\u0107om \u017eudnjom, gla\u0111u i zadovoljstvom nakon konzumiranja neke poslastice kako bi zadovoljili tu \u017eudnju. <span style=\"color: #ff6600\">[12-14]<\/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 se kloniti jednostavnih \u0161e\u0107era?<\/h3>\n\n\n\n<p>Ako volite slatki okus, a \u0161e\u0107er vam je najbolji prijatelj, voljet \u0107ete i <strong>razna sladila.<\/strong> Za njih je karakteristi\u010dan nizak ili \u010dak nulti glikemijski indeks pa ne utje\u010du toliko na razinu glikemije. Naprimjer, mo\u017eete probati sirup od cikorije koji obi\u010dno ima manje \u0161e\u0107era, ali i <strong>visoko topiva vlakna.<\/strong> To se tako\u0111er mo\u017ee na\u0107i u popularnom<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\"psilijumu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psilijumu<\/a><\/span>, za koji je tako\u0111er poznato da ima blagotvoran u\u010dinak na razinu glikemije. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, i drugi zasla\u0111iva\u010di poput <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/eritritol\" target=\"_blank\" aria-label=\"eritritola (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">eritritola<\/a><\/span><\/strong>, <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/stevija\" target=\"_blank\" aria-label=\"stevije (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stevije<\/a><\/span><\/strong>&nbsp;<strong>ili <\/strong><a href=\"https:\/\/gymbeam.hr\/ksilitol\" target=\"_blank\" aria-label=\"ksilitola  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">ksilitola<\/span><\/strong> <\/a>tako\u0111er \u0107e vam izvrsno poslu\u017eiti. Ne morate brinuti zbog njih. Obi\u010dno ih se nalazi prirodno i jedemo ih kao dio vo\u0107a. Ako poku\u0161avate smr\u0161avjeti, cijenit \u0107ete \u010dinjenicu da eritritol i stevija <strong>ne sadr\u017ee kalorije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"57832,54646,28324,5951,5012,9061,6624,50854,46174,6935,6937,6755,37972,29080,3734\" ><\/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=\"6_Ne_spavate_dovoljno\"><\/span>6. Ne spavate dovoljno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li ikada imali period u kojem, naprimjer, <strong>niste imali dovoljno kvalitetnog sna zbog u\u010denja ili posla?<\/strong> Ako je tako, sjetite se kako je va\u0161a prehrana izgledala tih dana. Mo\u017eda su va\u0161e <strong>porcije hrane bile ve\u0107e<\/strong> nego ina\u010de, va\u0161e <strong>\u017eelje za slatkim<\/strong> bile su u\u010destalije i nekako ih niste mogli zadovoljiti. To nije slu\u010dajnost. Opet su odgovorni <strong>hormoni sitosti i gladi &#8211; leptin i grelin.<\/strong> Kada spavate vrlo malo, razina leptina, koji poti\u010de sitost, mo\u017ee se smanjiti. Nasuprot tome, pove\u0107ava se razina grelina, koji izaziva osje\u0107aj gladi. <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda \u0107e vas iznenaditi \u010dinjenica da <strong>samo jedna no\u0107 s malo sna ili bez sna<\/strong> mo\u017ee utjecati na unos kalorija. To potvr\u0111uju i istra\u017eivanja provedena na mladi\u0107ima koji su spavali samo od 2 do 6 sati ujutro. Osje\u0107ali su se gladniji kada su se probudili i pojeli su u prosjeku vi\u0161e od<strong> 550 kcal,<\/strong> \u0161to je pove\u0107alo njihov uobi\u010dajeni unos za cijeli dan. Ako \u017eelite smr\u0161aviti, ne brojite kalorije i poku\u0161ate slu\u0161ati svoje tijelo, lako mo\u017eete pasti u zamku nedostatka sna i ote\u017eati si postizanje cilja.<\/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\">Koliko nam je sna potrebno?<\/h3>\n\n\n\n<p>Spavanje je jedna od bitnih funkcija koje su tijelu apsolutno neophodne. Svakodnevno <strong>biste trebali imati 7 &#8211; 9 sati kvalitetnog sna<\/strong> ako ne \u017eelite riskirati<span style=\"color: #ff6600\"> <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\" target=\"_blank\" aria-label=\"pove\u0107anu \u017eelju za hranom, glad, poreme\u0107aj pozornosti, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">pove\u0107anu \u017eelju za hranom<\/span>, <span style=\"color: #ff6600\">glad<\/span>, <span style=\"color: #ff6600\">poreme\u0107aj pozornosti<\/span>,<\/a> promjene raspolo\u017eenja ili odgo\u0111ene reakcije. A ako ste jedan od onih koji imaju vremena za san, ali ne mogu zaspati, ne propustite savjete iz na\u0161eg \u010dlanka <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" aria-label=\"Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san.<\/a><\/span><\/strong><\/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.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-1124x750.jpg\" alt=\"Nedostatak sna mo\u017ee pove\u0107ati glad i \u017eelju za slatkim\" class=\"wp-image-290741\" style=\"width:843px;height:563px\" title=\"Nedostatak sna mo\u017ee pove\u0107ati glad i \u017eelju za slatkim\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-2048x1366.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=\"7_Jedete_vrlo_malo_vlakana\"><\/span>7. Jedete vrlo malo vlakana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je ve\u0107 re\u010deno u vezi sa \u0161e\u0107erom, <strong>sadr\u017eaj vlakana tako\u0111er utje\u010de na osje\u0107aj sitosti nakon obroka.<\/strong> Siguran sam da \u0107ete se slo\u017eiti da se \u010dovjek osje\u0107a sitije nakon integralnog peciva, s hrpom povr\u0107a na vrhu, nego nakon peciva od klasi\u010dnog bijelog p\u0161eni\u010dnog bra\u0161na. Svaka odrasla osoba trebala bi jesti najmanje 30 g vlakana dnevno. Osim \u0161to ima pozitivan u\u010dinak na sitost, va\u017ena su i za pravilan rad probavnog sustava.<\/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 pove\u0107ati unos vlakana?<\/h3>\n\n\n\n<p>Ako ne \u017eelite biti gladni odmah nakon jela, birajte hranu bogatu vlaknima. Time se produljuje vrijeme probave i tako ima pozitivan utjecaj na razinu glikemije. Postepeno pove\u0107ava i smanjuje \u0161e\u0107er u krvi, njegova razina \u0107e biti uravnote\u017eenija, a vi ne\u0107ete biti stalno gladni i \u017eudjeti za ne\u010dime. Birajte <strong>priloge od cjelovitih \u017eitarica<\/strong> poput ri\u017ee, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tjestenina-hr\/\" class=\"ek-link\">tjestenine<\/a>, peciva, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuskus-hr\/\" class=\"ek-link\">kuskusa<\/a> i sli\u010dno. Istodobno, trebali biste jesti <strong>400 g povr\u0107a i 200 g vo\u0107a svaki dan<\/strong>, \u0161to \u0107e tako\u0111er znatno olak\u0161ati dovoljan unos vlakana. Umjesto krafne, za\u0161to za doru\u010dak ne probate <span style=\"color: #ff6600\">pitu od jabuka<\/span> koja u jednoj porciji ima 7 g vlakana?<\/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=\"8_Dosadno_vam_je\"><\/span>8. Dosadno vam je<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zatekli ste se kako ste tijekom dosadnog poslijepodneva nekoliko puta posjetili hladnjak, <strong>razmi\u0161ljaju\u0107i o tome<\/strong> <strong>koje poslastice biste mogli pojesti?<\/strong> Poput stresa, i <strong>jedenje kada vam je dosadno mo\u017ee donijeti trenutno zadovoljstvo zahvaljuju\u0107i dopaminu.<\/strong> Ali pretpostavljam da jedenje kada vam je dosadno nije navika koju biste \u017eeljeli razviti. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stalno <strong>pra\u0107enje YouTube i Instagram profila koji pokazuju pripremu va\u0161ih omiljenih poslastica mo\u017ee u vama izazvati \u017eelju za hranom.<\/strong> Tko ne \u017eeli gledati primamljive kola\u010de, makarone sa sirom, vafle oblo\u017eene \u010dokoladom ili ogromne kuglice sladoleda? A kada se prepustite njihovoj pripremi, samo ste ljuti \u0161to rezultat ne izgleda kao onaj u videu. Pa, \u0161to \u0107ete napraviti? Zadovoljit \u0107ete svoju \u017eudnju nekom poslasticom koja vas ne\u0107e razo\u010darati svojim izgledom.<\/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 pobijediti jedenje iz dosade?<\/h3>\n\n\n\n<p>Ovi profili na dru\u0161tvenim mre\u017eama mogu vam poslu\u017eiti kao velika inspiracija kada ne znate \u0161to kuhati. Me\u0111utim, ako imate problem sa stalnom \u017eeljom za hranom i gla\u0111u, njihovo \u0107e vam gledanje u ovom slu\u010daju biti<strong> i vi\u0161e nego smetnja.<\/strong> Kako bi bilo da ih prestanete slijediti, zapi\u0161ete imena svojih omiljenih profila radi inspiracije i posjetite ih zaista samo onda kada znate <strong>da \u0107ete po njima htjeti kuhati?<\/strong> Umjesto toga, poku\u0161ajte pratiti profile koji vam daju zanimljive informacije ili na drugi na\u010din pro\u0161iruju va\u0161e vidike.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako jedete iz dosade, a da ne pazite stalno na hranu koju jedete, imamo najjednostavniji savjet za vas. <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-smo-lijeni-i-sto-mozemo-uciniti-u-vezi-s-tim\" class=\"ek-link\">Zabavite se<\/a>.<\/strong><\/span> Bavite se sportom, crtajte, u\u010dite jezik, slu\u0161ajte glazbu, \u010ditajte ili se bavite bilo kojom drugom aktivno\u0161\u0107u koja \u0107e vam <strong>zaokupiti um i misli odvesti dalje od hrane.<\/strong> Vidjet \u0107ete da \u0107ete, ako se aktivirate i u\u0111ete u pravi tijek, zaboraviti na kola\u010d u hladnjaku. Druga mogu\u0107nost je da te poslastice uop\u0107e ne kupujete. Ono \u0161to nemate kod ku\u0107e, jednostavno ne jedete.<\/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=\"738\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-1124x738.jpg\" alt=\"Dosada mo\u017ee izazvati glad i \u017eelju za slatkim\" class=\"wp-image-290756\" style=\"width:843px;height:554px\" title=\"Dosada mo\u017ee izazvati glad i \u017eelju za slatkim\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-1124x738.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-400x263.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-1536x1009.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-2048x1345.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=\"9_Pod_stresom_ste\"><\/span>9. Pod stresom ste<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad ste pod stresom, lako je imati stisnuti \u017eeludac i ne razmi\u0161ljati o hrani. Nasuprot tome, postoji i skupina ljudi koja se bori s hranom kada je pod stresom. Zahvaljuju\u0107i oslobo\u0111enom dopaminu, taj <strong>komad \u010dokolade \u0107e im barem na neko vrijeme pru\u017eiti osje\u0107aj zadovoljstva<\/strong>. Ali \u0161to onda? Pose\u017eu za jo\u0161 \u010dokolade, slatki\u0161a, kola\u010da, \u010dipsa i sami nastavljaju poticati tu naviku. Me\u0111utim, to ne\u0107e smanjiti ukupni stres i ne\u0107ete rije\u0161iti problem &#8211; vjerojatnije je da \u0107ete napraviti novi. <span style=\"color: #ff6600\">[18]<\/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 se boriti protiv jedenja dok smo pod stresom?<\/h3>\n\n\n\n<p>S ovim prejedanjem mogli biste razviti nezdrav odnos s hranom, ili <strong>s vremenom imati problema s prekomjernom te\u017einom, odnosno pretili, a ve\u0107a te\u017eina sa sobom donosi i zdravstvene rizike.<\/strong> Osim toga, ne biste bili sretni \u0161to se udebljali, a to bi moglo uzrokovati dodatni stres. Ako znate da je va\u0161 problem emocionalno jedenje, poku\u0161ajte izbje\u0107i hranu za kojom \u017eudite kada imate krizu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne dr\u017eite tajne zalihe<\/strong> na radnom stolu i ne kupujte smije\u0161ne koli\u010dine poslastica i grickalica za doma. Tijekom stresnih razdoblja kutije s hranom koje unaprijed pripremite mogu vam biti od velike pomo\u0107i. Imat \u0107ete<strong> jasno definiranu porciju<\/strong> i ne morate razmi\u0161ljati o tome \u0161to biste mogli jesti tijekom dana. Time \u0107ete u\u0161tedjeti i vrijeme koje mo\u017eete potro\u0161iti na rad na va\u017enom projektu ili pripremu za ispit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tra\u017eite savjete kako se nositi sa stresom, ne propustite \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" aria-label=\"Za\u0161to je stres opasan za nas i kako ga smanjiti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to je stres opasan za nas i kako ga smanjiti?<\/a><\/span><\/strong><\/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=\"10_Na_dijeti_ste_ili_jedete_male_porcije\"><\/span>10. Na dijeti ste ili jedete male porcije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imate li osje\u0107aj da <strong>jedete gotovo cijelo vrijeme, a ipak ste gladni?<\/strong> Poku\u0161ajte pobli\u017ee pogledati veli\u010dinu svojih porcija. Za doru\u010dak uzmete jogurt, za me\u0111uobroke \u0161aku ora\u0161astih plodova, zatim malu jabuku, za ru\u010dak malo juhe, za u\u017einu proteinsku plo\u010dicu, nakon treninga pola banane i za ve\u010deru salatu s malo tunjevine. \u010cak i ako se radi o sedam obroka, priznajte da to<strong> vjerojatno nije optimalna prehrana za aktivnu odraslu osobu.<\/strong> Ako iz nekog razloga imate nizak unos energije, ima smisla da ste gladni. Tijelu je potrebna energija da bi funkcioniralo, \u0161to ono jednostavno tra\u017ei. Previ\u0161e ograni\u010den unos kalorija \u010desto je povezan s <strong>ekstremnom dijetom, koja na\u017ealost zavr\u0161ava ne\u017eeljenim yo-yo efektom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako odrediti ispravnu veli\u010dinu porcije?<\/h3>\n\n\n\n<p>Nema smisla<a aria-label=\" smanjivati unos energije do krajnjih granica (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">smanjivati unos energije do krajnjih granica<\/span><\/a> ai kockati se sa zdravljem. Takav je pristup <strong>dugoro\u010dno neodr\u017eiv.<\/strong> Osim gladi i nekontrolirane \u017eudnje za hranom, vjerojatno biste iskusili i <strong>lo\u0161e raspolo\u017eenje, pad energije, smanjeni fokus i mnoge druge negativne znakove<\/strong> smanjenog unosa kalorija. Bolje je da pomo\u0107u <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" aria-label=\"na\u0161eg kalkulatora (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">na\u0161eg kalkulatora<\/a><\/strong><\/span> izra\u010dunate preporu\u010deni unos na temelju onog \u0161to ste upisali i maknete se od tih vrijednosti. Vidjet \u0107ete da \u0107e glad nakon svakog obroka oti\u0107i u pro\u0161lost. Uz odgovaraju\u0107i unos, dobro \u0107ete se hraniti, a rezultati \u0107e do\u0107i uskoro. Osim toga, vjerojatnije je da \u0107ete ih i odr\u017eavati.<\/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.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-1124x750.jpg\" alt=\"Stroga dijeta i male porcije mogu uzrokovati glad i \u017eelju za hranom\" class=\"wp-image-290770\" style=\"width:843px;height:563px\" title=\"Stroga dijeta i male porcije mogu uzrokovati glad i \u017eelju za hranom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-2048x1367.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=\"11_Vjezbate_vise_nego_inace\"><\/span>11. Vje\u017ebate vi\u0161e nego ina\u010de<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekad ste dva puta tjedno odlazili na plivanje s prijateljem, a sada ste tome dodali tri treninga snage i dva sata tr\u010danja? Prosje\u010dan \u010dovjek od 80 kg tako\u0111er bi kroz ove aktivnosti sagorio otprilike 3500 dodatnih kcal u tjedan dana. Stoga je potpuno prirodno da <strong>tijelo po\u010dne tra\u017eiti da se nadoknadi izgubljena energija.<\/strong> To se mo\u017ee o\u010ditovati, primjerice, u neodoljivoj \u017eelji da pojedete sve \u0161to je u hladnjaku, zamrziva\u010du i \u0161tandu za sladoled. \u0160to mo\u017eete u\u010diniti u vezi toga?<\/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 prilagoditi unos ve\u0107em optere\u0107enju?<\/h3>\n\n\n\n<p>Ako vam gubitak kilograma nije cilj, vrijedi <strong>obnoviti energiju koju sagorijevate od ovih dodanih aktivnosti.<\/strong> Ovo je jedini na\u010din za odr\u017eavanje ravnote\u017ee izme\u0111u unosa kalorija i potro\u0161nje, a vjerojatno \u0107ete <strong>izbje\u0107i i nekontroliranu glad ili \u017eudnju za hranom<\/strong>. Pa, u slu\u010daju da se \u017eelite udebljati, morate pojesti malo vi\u0161e. Najjednostavniji na\u010din opet \u0107e biti odre\u0111ivanje optimalnog unosa kalorija prema savjetima u na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\" target=\"_blank\" aria-label=\"Kako izra\u010dunati unos energije i unosa makronutrijenata za gubitak kilograma ili pove\u0107anje mi\u0161i\u0107a. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati unos energije i unosa makronutrijenata za gubitak kilograma ili pove\u0107anje mi\u0161i\u0107a.<\/a><\/strong><\/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=\"12_Ne_obracate_dovoljno_paznje_na_unos_hrane\"><\/span>12. Ne obra\u0107ate dovoljno pa\u017enje na unos hrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pustite film, otvorite vre\u0107icu \u010dipsa i nakon nekog vremena ustanovite da je prazna. Naravno, mogli biste za to okriviti svog cimera, ali on nije kod ku\u0107e i nemate \u010dak ni psa da biste ga okrivili za to. Sjedite sami na kau\u010du i osje\u0107ate se kao da \u017eelite jo\u0161 neku poslasticu. \u0160to mo\u017eete u\u010diniti da se ovaj scenarij ne bi ponovio?<\/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 se pravilno hraniti?<\/h3>\n\n\n\n<p><strong>Nau\u010dite jesti svjesno.<\/strong> Kada ste gladni, isklju\u010dite ra\u010dunalo na kojem radite, odlo\u017eite telefon, sjednite za stol u kuhinji i <strong>obratite punu pozornost na hran<\/strong>u. U\u017eivajte u njezinom okusu, osjetite teksturu i polako u\u017eivajte u svakom zalogaju. Istra\u017eivanja pokazuju da se ljudi koji svjesno jedu mogu bolje nositi sa svojim emocijama te tako\u0111er <strong>prepoznati osje\u0107aje gladi i sitosti.<\/strong> Ako \u017eelite nau\u010diti svjesno jesti i zbog toga mo\u017eda raditi na mr\u0161avijoj figuri, ne biste trebali propustiti na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\" target=\"_blank\" aria-label=\"30-dnevni izazov koji \u0107e vam pomo\u0107i da trajno smr\u0161avite i pravilno se hranite (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">30-dnevni izazov koji \u0107e vam pomo\u0107i da trajno smr\u0161avite i pravilno se hranite<\/a>.<\/span><\/strong><\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-1124x749.jpg\" alt=\"Rije\u0161ite se gladi i \u017eudnje za hranom obra\u0107aju\u0107i pa\u017enju na hranu koju konzumirate\" class=\"wp-image-290784\" style=\"width:843px;height:562px\" title=\"Rije\u0161ite se gladi i \u017eudnje za hranom obra\u0107aju\u0107i pa\u017enju na hranu koju konzumirate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-2048x1365.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=\"13_Radite_nocu_i_imate_neredovnu_rutinu\"><\/span>13. Radite no\u0107u i imate neredovnu rutinu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako\u0111er mo\u017eete uo\u010diti pove\u0107anu glad i \u017eelju za hranom ako <strong>radite u smjenama i imate nepravilan raspored.<\/strong> Ne jedete no\u0107u jer ste u ovo doba navikli spavati, ujutro padate u krevet od iscrpljenosti, pa \u010dak ni ne doru\u010dkujete. Ako ovoliko dugo gladujete, <strong>tijelo \u0107e po\u010deti tra\u017eiti potrebnu energiju za pravilno funkcioniranje.<\/strong> To se mo\u017ee o\u010ditovati nekontroliranom gla\u0111u ili brutalnim gladovanjem. U tom slu\u010daju mogu biti krivi i poreme\u0107eni bioritam te spomenuti hormoni leptin i grelin. <span style=\"color: #ff6600\">[22]<\/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 jesti kada radite u no\u0107noj smjeni?<\/h3>\n\n\n\n<p>Ako po\u010dnete svoju smjenu u 18 sati i zavr\u0161ite u 6 ujutro, nije prikladno gladovati cijelo vrijeme. Kada ne spavate, morate energizirati svoje tijelo kako bi moglo <strong>pravilno funkcionirati no\u0107u.<\/strong> Ne \u017eelite se nositi s prekomjernim umorom i slabom koncentracijom na poslu, \u0161to bi moglo imati <strong>fatalne posljedice,<\/strong> naprimjer, u zdravstvenoj ustanovi ili pri radu sa strojevima, zar ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pojedite ve\u0107i obrok <strong>(ve\u010deru) prije odlaska na posao<\/strong>, to mo\u017ee biti oko 17:00 h. Izme\u0111u 21:00 i 22:00 h pojedite jo\u0161 jedan<strong> ve\u0107i me\u0111uobrok<\/strong>. Sendvi\u010d s <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tuna-hr\/\" class=\"ek-link\">tunom<\/a> ili pecivo koje napravite kod ku\u0107e mogu dobro poslu\u017eiti. To vam ipak ne bi trebao biti posljednji obrok. \u010cak i tijekom no\u0107i redovito nadopunjujte energiju malim zalogajima. Probajte proteinske plo\u010dice, <span style=\"color: #ff6600\"><a aria-label=\"proteinske milkshakeove (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinske milkshakeove<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\"vo\u0107e (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vo\u0107e<\/a><\/span>, jogurt, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> ili komad kvalitetne tamne \u010dokolade. <strong>Odgovaraju\u0107i re\u017eim pijenja<\/strong> tako\u0111er je vrlo va\u017ean. Nakon dolaska s posla, <strong>lagano doru\u010dkujte<\/strong> i idite u krevet. Nakon bu\u0111enja nastavite s kasnijim ru\u010dkom. Najbolje je da unaprijed pripremite kutije s hranom koju samo trebate podgrijati. Nitko ne \u017eeli stajati uz \u0161tednjak satima nakon no\u0107ne smjene \u010dekaju\u0107i da se jelo skuha, zar ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom no\u0107nih smjena promatrajte koja \u0107e hrana tijelu dati energiju, a koja \u0107e uzrokovati tromost i te\u0161ko vam pasti na \u017eeludac. Mislim da se svi mo\u017eemo slo\u017eiti da nije najbolja ideja naru\u010diti pizzu sa sirom sa svojim kolegama u tri ujutro, zar ne? Stoga poku\u0161ajte slijediti <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\" class=\"ek-link\">pravila zdrave prehrane<\/a><\/span> u ovom zahtjevnijem razdoblju i ne prepu\u0161tajte se isku\u0161enju da jedete poslastice bogate kalorijama.<\/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=\"14_Trudni_ste_ili_dojite\"><\/span>14. Trudni ste ili dojite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste u <strong>poodmakloj trudno\u0107i ili dojite,<\/strong> prirodno je da budete <strong>gladniji.<\/strong> Va\u0161em tijelu treba vi\u0161e energije da bi moglo uzdr\u017eavati dijete. To ne zna\u010di da biste tijekom trudno\u0107e trebali jesti za dvoje. Djetetu <strong>nije potrebno toliko energije za razvoj<\/strong> kao odrasloj osobi za odr\u017eavanje svih tjelesnih funkcija. Trudno\u0107a stoga nije razlog da za doru\u010dak jedete krafne, za me\u0111uobrok \u010dokoladu i da za ve\u010deru imate hamburgere.<\/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 jesti tijekom trudno\u0107e i dojenja?<\/h3>\n\n\n\n<p>U oba slu\u010daja svakako je prikladno pove\u0107ati unos. Tijekom dojenja preporu\u010duje se <strong>pove\u0107ati va\u0161 normalni unos za 450 &#8211; 500 kcal<\/strong> koje \u0107e va\u0161e tijelo koristiti za proizvodnju mlijeka. Istodobno, va\u017eno je <strong>naglasiti pijenje puno teku\u0107ine.<\/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 je bitno pove\u0107ati unos kalorija u nekoj fazi trudno\u0107e. U prvom tromjese\u010dju djetetove su energetske potrebe minimalne. Stoga nema potrebe za pove\u0107anjem unosa. U drugom i tre\u0107em tromjese\u010dju tada je optimalno <strong>pove\u0107ati primljenu energiju za oko 200 &#8211; 300 kcal.<\/strong> Radi bolje predod\u017ebe, ovo je energija koja se mo\u017ee posti\u0107i kombiniranjem 0% gr\u010dkog jogurta od 150 g, jabuke i 20 g indijskih ora\u0161\u010di\u0107a.<span style=\"color: #ff6600\"> [19-21]<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-1124x749.jpg\" alt=\"Koliko kalorija bi trebale jesti trudnica i dojilja kako ne bi bile gladne?\" class=\"wp-image-290798\" style=\"width:843px;height:562px\" title=\"Koliko kalorija bi trebale jesti trudnica i dojilja kako ne bi bile gladne?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-2048x1365.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=\"15_Zdravstveni_problemi\"><\/span>15. Zdravstveni problemi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glad i \u017eudnja za hranom ponekad imaju uzroke drugdje, a mogu ukazivati i na ozbiljnu bolest. U nekim je slu\u010dajevima povezana s <strong>dijabetesom ili bole\u0161\u0107u \u0161titnja\u010de,<\/strong> naprimjer. Odre\u0111eni lijekovi, poput psihofarmaka, tako\u0111er mogu pove\u0107ati apetit.<\/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 se rije\u0161iti gladi i \u017eudnje za hranom uzrokovane bolestima ili lijekovima?<\/h3>\n\n\n\n<p>Ako smatrate da se iz tih razloga borite s gla\u0111u i \u017eeljom za hranom, <strong>u vezi svojeg problema trebate se obratiti izravno svom lije\u010dniku. Temeljito \u0107e vas pregledati i odrediti koji su najbolji daljnji koraci koje treba poduzeti.<\/strong><\/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_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Glad ili \u017eelja za hranom su uobi\u010dajeni i ponekad ih svi do\u017eive.<\/strong> No ako su te potrebe iznad odre\u0111ene razine koja vam se ne \u010dini normalnom, vrijeme je da svoj <strong>\u017eivotni stil dovedete u red.<\/strong> Zapo\u010dnite s fokusom na re\u017eim pijenja, sastav prehrane, san i aktivnost tijekom dana. No, trebali biste obratiti pozornost i na <strong>alkohol, dosadu i stres<\/strong> koji mogu dovesti do prejedanja. A ako imate sve te aspekte pod kontrolom, tako\u0111er se mo\u017eete poku\u0161ati posavjetovati sa stru\u010dnjakom kako biste isklju\u010dili mogu\u0107u bolest.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li me\u0111u prijateljima nekoga tko se stalno <strong>\u017eali da je gladan ili ima \u017eelju za hranom?<\/strong> Podijelite ovaj \u010dlanak s njima i mo\u017eda im mo\u017eete pomo\u0107i da kona\u010dno rije\u0161e problem.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Glad i \u017eelja za slatkim ponekad mogu biti poprili\u010dna gnjava\u017ea, a jo\u0161 vi\u0161e kada poku\u0161avate smr\u0161avjeti. Upoznajte se s njihovim naj\u010de\u0161\u0107im uzrocima i rije\u0161ite ih jednom zauvijek.<\/p>\n","protected":false},"author":100,"featured_media":290823,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6368,6668,7352,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-297066","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-plan-prehrane-hr","10":"tag-prehrana-hr","11":"tag-zdrav-nacin-zivota-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>Kako se rije\u0161iti stalne gladi i \u017eudnje za hranom? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Za\u0161to ste uvijek gladni i \u017eudite za slatkom ili slanom hranom? 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