{"id":303063,"date":"2021-10-22T12:02:10","date_gmt":"2021-10-22T10:02:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=303063"},"modified":"2022-03-23T13:22:18","modified_gmt":"2022-03-23T12:22:18","slug":"kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/","title":{"rendered":"Kako se znebiti stalne lakote in hrepenenja po hrani?"},"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\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#15_razlogov_zakaj_ste_vedno_lacni\" title=\"15 razlogov, zakaj ste vedno la\u010dni\">15 razlogov, zakaj ste vedno la\u010dni<\/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\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#1_Pijete_zelo_malo_vode\" title=\"1. Pijete zelo malo vode\">1. Pijete zelo 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.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#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.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#3_Ne_uzivate_dovolj_beljakovin\" title=\"3. Ne u\u017eivate dovolj beljakovin\">3. Ne u\u017eivate dovolj beljakovin<\/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\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#4_V_prehrani_nimate_dovolj_mascob\" title=\"4. V prehrani nimate dovolj ma\u0161\u010dob\">4. V prehrani nimate dovolj ma\u0161\u010dob<\/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\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#5_Raje_imate_rafinirane_ogljikove_hidrate_kot_kompleksne\" title=\"5. Raje imate rafinirane ogljikove hidrate kot kompleksne\">5. Raje imate rafinirane ogljikove hidrate kot kompleksne<\/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\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#6_Ne_spite_dovolj\" title=\"6. Ne spite dovolj\">6. Ne spite dovolj<\/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\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#7_Jeste_zelo_malo_vlaknin\" title=\"7. Jeste zelo malo vlaknin\">7. Jeste zelo malo vlaknin<\/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\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#8_Dolgcas_vam_je\" title=\"8. Dolg\u010das vam je\">8. Dolg\u010das 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.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#9_Ste_pod_stresom\" title=\"9. Ste pod stresom\">9. Ste pod stresom<\/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.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#10_Ste_na_dieti_ali_jeste_majhne_porcije\" title=\"10. Ste na dieti ali jeste majhne porcije\">10. Ste na dieti ali jeste majhne 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.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#11_Telovadite_vec_kot_obicajno\" title=\"11. Telovadite ve\u010d kot obi\u010dajno\">11. Telovadite ve\u010d kot obi\u010dajno<\/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.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#12_Ne_posvecate_dovolj_pozornosti_vnosu_hrane\" title=\"12. Ne posve\u010date dovolj pozornosti vnosu hrane\">12. Ne posve\u010date dovolj pozornosti vnosu 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.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#13_Delate_ponoci_in_imate_neredne_rutine\" title=\"13. Delate pono\u010di in imate neredne rutine\">13. Delate pono\u010di in imate neredne rutine<\/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.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#14_Ste_noseci_ali_dojite\" title=\"14. Ste nose\u010di ali dojite\">14. Ste nose\u010di ali 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.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#15_Zdravstvene_tezave\" title=\"15. Zdravstvene te\u017eave\">15. Zdravstvene te\u017eave<\/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.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vsi poznamo nelagoden ob\u010dutek lakote v \u017eelodcu, glasno ropotanje v trebuhu, zmanj\u0161ano koncentracijo in razpolo\u017eenje ter vse misli, ki nas vodijo k hrani. Biti la\u010den je v\u010dasih povsem naravno in tega ob\u010dutka se zagotovo ne bi smeli bati. To je koristen signal telesa, ki nam pove, da moramo napolniti svoje zaloge energije. Prav tako je v\u010dasih dobro hrepeneti po svoji najljub\u0161i \u010dokoladi. \u010ce pa se <strong>lahkota ali hrepenenje pojavljata prepogosto<\/strong> in vam hkrati ote\u017eujeta normalno delovanje, se morate nekoliko zamisliti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dana\u0161njem \u010dlanku vam bomo predstavili njune mo\u017ene vzroke in svetovali, kako se lahko borite proti nesorazmerni lakoti ali hrepenenju po hrani.<\/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_razlogov_zakaj_ste_vedno_lacni\"><\/span>15 razlogov, zakaj ste vedno la\u010dni<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_zelo_malo_vode\"><\/span>1. Pijete zelo malo vode<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste \u017ee sli\u0161ali rek, da je <strong>lakota samo prikrita \u017eeja?<\/strong> Mogo\u010de je res nekaj na tem. \u010ce ste la\u010dni, poskusite piti. Morda boste ugotovili, da je hrepenenje po \u010dokoladi ali drugi hrani res samo \u017eeja. Voda bo pomagala delno napolniti \u017eelodec in tako zmanj\u0161ati lakoto. Seveda vam s tem ne \u017eelimo povedati, da namesto kosila spijete 2 litra vode.<strong> Kozarec vode pred obrokom je lahko v veliko pomo\u010d, zlasti pri dieti<\/strong>. Morda vas bodo prepri\u010dali tudi rezultati raziskav vitkih mo\u0161kih, ki so pred jedjo popili 568 ml vode. Kon\u010dne ugotovitve ka\u017eejo, da so ti mo\u0161ki <strong>pojedli manj kalorij in se po\u010dutili bolj siti.<\/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>\u0160tudija petdesetih \u017eensk s prekomerno telesno te\u017eo, ki so pred zajtrkom, kosilom in ve\u010derjo popile 500 ml vode, je pokazala podobne rezultate. Pomembno je omeniti, da te koli\u010dine teko\u010dine presegajo obi\u010dajni re\u017eim pitja. Rezultati po osmih tednih so pokazali, da so imele \u017eenske <strong>manj\u0161i apetit, zmanj\u0161ale pa so tudi telesno te\u017eo, ne da bi bile na dieti.<\/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 bi morali spiti?<\/h3>\n\n\n\n<p>Nima smisla po nepotrebnem vase vlivati odve\u010dne koli\u010dine teko\u010dine. \u010ce pa menite, da vas dovolj velika porcija ne bo napolnila, <strong>poskusite pred jedjo popiti kozarec vode.<\/strong> Pijete lahko tudi med obroki. Idealen vnos teko\u010dine mora biti <strong>med 30 &#8211; 45 ml na kg telesne te\u017ee.<\/strong> \u010ce je zunaj vro\u010de ali telovadite, so lahko potrebe po teko\u010dini \u0161e ve\u010dje. Po barvi urina lahko sami ugotovite, ali ima va\u0161e telo dovolj teko\u010dine. Moral bi biti rahlo rumen. <strong>Temnej\u0161i kot je, bolj ste dehidrirani.<\/strong> \u010ce \u017eelite izvedeti ve\u010d o pomembnosti re\u017eima pitja, ne smete zamuditi na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/\" target=\"_blank\" aria-label=\"Hidracija pred, med, po treningu in kako se izogniti dehidraciji. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hidracija pred, med, po treningu in kako se izogniti dehidraciji.<\/a><\/strong> [3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali kdaj med natrpanim urnikom pozabite na steklenico vode, potem pa zve\u010der zgro\u017eeni ugotovite, da <strong>ste \u010dez dan komaj kaj zau\u017eili, razen kave?<\/strong> Da vam zve\u010der ne bo treba nadoknaditi re\u017eima pitja in nato celo no\u010d vstajati, da bi pri\u0161li do kopalnice, si poskusite pomagati s preprosto taktiko \u00bbdohitevanja\u00ab. <strong>V telefonu nastavite budilke, ki vam sporo\u010dajo, da morate v dolo\u010denih \u010dasovnih presledkih piti<\/strong>, pomagajo pa vam lahko tudi temu namenjene aplikacije, na primer Water Drink Reminder ali Hydro Coach. \u010ceprav vas bodo na za\u010detku vsi ti opomniki morda motili, boste videli, da vam <strong>pomagajo razviti pravilne navade<\/strong>, s\u010dasoma pa boste lahko zmogli tudi brez njih. Poleg tega, \u010de ves \u010das pazite na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/plastenka-hydrator-1890ml-gymbeam.html\" target=\"_blank\" aria-label=\"vr\u010dek vode (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vr\u010dek vode<\/a><\/span> ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/steklenica-bamboo-infuse-500-ml-vanavita.html\" target=\"_blank\" aria-label=\"dizajnersko steklenico (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dizajnersko steklenico<\/a><\/span>, bo vse \u0161e toliko la\u017eje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pijete malo, ker ne marate same vode, jo poskusite izbolj\u0161ati z <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/instant-napitek-bolero.html\" target=\"_blank\" aria-label=\"nizkokalori\u010dnimi aromami (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nizkokalori\u010dnimi aromami<\/a><\/span>, zeli\u0161\u010di, sadjem, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/span> ali poskusite s \u010dajem, vendar pazite na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" target=\"_blank\" aria-label=\"teko\u010de kalorije. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teko\u010de kalorije.<\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-1124x749.jpg\" alt=\"La\u010dni ste, ker ne pijete dovolj vode\" class=\"wp-image-290682\" width=\"843\" height=\"562\" title=\"La\u010dni ste, ker ne pijete dovolj 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\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 lahko upravi\u010deno \u0161tejemo za enega <strong>najve\u010djih sovra\u017enikov huj\u0161anja.<\/strong> Zakaj? Po u\u017eivanju alkohola se vam <strong>pove\u010da apetit<\/strong> in tudi <strong>manj verjetno je, da boste izbrali primerna \u017eivila<\/strong>. \u010ce se na primer z zabave vrnete domov ob 4. uri zjutraj, se boste ustavili na postaji in si privo\u0161\u010dili kebab ali si boste doma pripravili zelenjavno solato s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/puranji-prsni-file-v-slanici-aldelis.html\" target=\"_blank\" aria-label=\"puranom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">puranom<\/a><\/span>? Predvidevam, da se boste odlo\u010dili za prvo mo\u017enost. Podobno bi si poleg svojega piva verjetno raje privo\u0161\u010dili \u010dips kot sadje z gr\u0161kim jogurtom.<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>Lakota in hrepenenje po visokokalori\u010dnih obrokih pa se nadaljuje tudi naslednji dan po zabavi. Bolj <strong>verjetno boste ob jutranjem ma\u010dku hrepeneli po slanih dobrotah<\/strong>, kot so hamburgerji ali pica. Ko pote\u0161ite to \u017eeljo, bo na povr\u0161je za\u010dela prihajati <strong>potreba po sladkem<\/strong> in vas pozivala, da iz zamrzovalnika vzamete nekaj \u017elic tistega slastnega sladoleda. No, verjetno bodo to krofi, \u010dokolada in va\u0161i najljub\u0161i pi\u0161koti, ki se jim uspe\u0161no upirate \u017ee nekaj tednov. Kaj se dogaja z vami? <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 proti hrepenenju po alkoholu?<\/h3>\n\n\n\n<p>Ne skrbite, niste pod nadzorom drugega posvetnega bitja iz druge galaksije ali reinkarnirani Obelix. Krivca i\u0161\u010dite drugje. Pravzaprav sta dva. Imenujeta se <strong>leptin in grelin ter vplivata na va\u0161o sitost, lakoto in splo\u0161no zadovoljstvo, ki ga prinese hrana.<\/strong> \u010ce celo no\u010d u\u017eivamo v alkoholu in ne spimo dovolj, bo pri\u0161lo do ve\u010d <strong>motenj teh hormonov.<\/strong> To se potem poka\u017ee v znanem scenariju &#8211; <strong>la\u010dni kot volk in hrepenenje po vsem<\/strong>, kar imate in \u010desar nimate doma. Morda vas bo presenetilo tudi <strong>izjemno hrepenenje po slani hrani<\/strong>, na katero brez ma\u010dka niti ne pomislite. To je lahko posledica <strong>diureti\u010dnih u\u010dinkov alkohola<\/strong>, zaradi \u010desar se telo znebi ve\u010dje koli\u010dine vode. Natrij v soli nato pomaga zadr\u017eati vodo v telesu in tako zmanj\u0161ati dehidracijo.<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>\u010ce se \u017eelite izogniti pretirani lakoti in hrepenenju po u\u017eivanju alkohola, <strong>se mu najbolje izogniti<\/strong>. \u010ce greste na zabavo, ne pozabite najprej jesti. Idealna izbira je <strong>jed, bogata z beljakovinami.<\/strong> Z alkoholom lahko pripravite tudi zdrava \u017eivila, ki ne bodo preve\u010d kalori\u010dna, a bodo zmanj\u0161ala tveganje prenajedanja s hitro hrano ob 4. uri zjutraj. V ve\u010dernih urah<strong> ne pozabite dopolniti teko\u010dine z brezalkoholnimi pija\u010dami<\/strong>. Pred spanjem poskusite popiti \u0161e pol litra vode. Pomaga lahko, \u010de dodate malo soli in tako napolnite elektrolite, morda <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/elektrolit-tabs-gymbeam.html\" target=\"_blank\" aria-label=\"v obliki kapsul (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v obliki kapsul<\/a><\/span>. Zjutraj <strong>naj vas ne premami hrepenenje in se napolnite s teko\u010dino.<\/strong> Potem si privo\u0161\u010dite zdrav zajtrk iz kakovostnih sestavin, ki bodo vsebovale veliko beljakovin, pa tudi ogljikove hidrate in ma\u0161\u010dobe. \u010ce se vam po jedi uspe odpraviti na <strong>kratek sprehod<\/strong>, ste skoraj zmagali proti lakoti in hrepenenju po hrani.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-1124x749.jpg\" alt=\"Kako se med ma\u010dkom boriti proti lakoti in hrepenenju po alkoholu?\" class=\"wp-image-290699\" width=\"843\" height=\"562\" title=\"Kako se med ma\u010dkom boriti proti lakoti in hrepenenju po alkoholu?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Ne_uzivate_dovolj_beljakovin\"><\/span>3. Ne u\u017eivate dovolj beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beljakovine so makrohranilo, ki ima <strong>najve\u010dji u\u010dinek sitosti.<\/strong> \u010ce na primer svoji najljub\u0161i zelenjavni solati dodate porcijo pi\u0161\u010danca ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\"tofuja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofuja<\/a><\/span>, takoj po zau\u017eitju ne boste la\u010dni. To makrohranilo ni pomembno za telo samo zaradi ve\u010djega ob\u010dutka sitosti. Je <strong>gradnik celic imunskega sistema, na\u0161ih mi\u0161ic in drugih tkiv.<\/strong> Tudi zato se \u0161portniki \u0161e posebej osredoto\u010dajo na vnos beljakovin. <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>Se spra\u0161ujete, zakaj bi se morali tega lotiti vi, ko posku\u0161ate shuj\u0161ati in ne pridobiti mi\u0161ic? V tem primeru so beljakovine koristne za vas. Beljakovine <strong>\u0161\u010ditijo mi\u0161i\u010dno maso pred izgorevanjem za energijo<\/strong>, kar se pojavi zlasti med strogimi dietami. Cenili boste tudi dejstvo, da <strong>mi\u0161ice v mirovanju porabijo ve\u010d energije kot ma\u0161\u010dobe.<\/strong> Poleg tega imajo beljakovine najve\u010dji toplotni u\u010dinek od vseh makrohranil (energija, ki jo telo porabi za predelavo dolo\u010denega hranila). Zadosten vnos tako prina\u0161a le pozitivne u\u010dinke. <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 napolniti beljakovine in pove\u010dati njihov vnos?<\/h3>\n\n\n\n<p>Koli\u010dina beljakovin, ki jo potrebujemo v prehrani, se razlikuje od osebe do osebe. Na splo\u0161no pa se ta vrednost giblje <strong>med 0,8 &#8211; 2 g na kg telesne te\u017ee.<\/strong> \u010ce niste preve\u010d aktivni, mora biti va\u0161 vnos na spodnji meji. \u0160portniki pa morajo dose\u010di zgornjo mejo. Kar zadeva vire, poskusite jesti raznovrstno in ne izberite samo ene vrste hrane, da dobite <strong>celoten spekter aminokislin.<\/strong> Redno vklju\u010dujte razli\u010dne vrste <strong>mesa, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" aria-label=\"ribe (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribe<\/a><\/span>, morske sade\u017ee, mle\u010dne izdelke, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\"stro\u010dnice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\"rastlinske nadomestke mesa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinske nadomestke mesa<\/a><\/span><\/strong> (tofu, tempeh, seitan), psevdo\u017eita, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\"ore\u0161\u010dke in semena (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dke in semena<\/a><\/span>. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"Sirotkine beljakovine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sirotkine beljakovine<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" aria-label=\"rastlinske beljakovine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinske beljakovine<\/a><\/span> ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\"beljakovinske plo\u0161\u010dice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske plo\u0161\u010dice<\/a><\/span> so lahko odli\u010den na\u010din za dopolnitev vnosa beljakovin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanimajo \u0161e drugi prehranski nasveti, polni beljakovin, ne smete zamuditi na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine.<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-1124x712.jpg\" alt=\"Pomanjkanje beljakovin lahko pove\u010da lakoto in \u017eeljo po sladkem\" class=\"wp-image-290713\" width=\"843\" height=\"534\" title=\"Pomanjkanje beljakovin lahko pove\u010da lakoto in \u017eeljo po sladkem\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_V_prehrani_nimate_dovolj_mascob\"><\/span>4. V prehrani nimate dovolj ma\u0161\u010dob<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010casi, ko je bila ma\u0161\u010doba demonizirana in so se je ljudje bali, so morda \u017ee davno minili. Je makrohranilo, ki je potrebno za <strong>pravilno delovanje hormonov v telesu<\/strong> in absorpcijo nekaterih vitaminov. Poleg tega je <strong>nosilec okusa<\/strong>. Prepri\u010dana sem, da lahko za to jam\u010dijo tudi vsi ljubitelji <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\"ara\u0161idovega masla (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idovega masla<\/a><\/span>, kajne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prednost ma\u0161\u010dobe je tudi dejstvo, da se od vseh <strong>makrohranil najdlje prebavlja<\/strong>, upo\u010dasni pa tudi absorpcijo drugih hranil, ki jih zau\u017eijete z njo. To deloma pojasnjuje, zakaj se po\u010dutite tako te\u017eki, ko jeste ocvrt sir s krompir\u010dkom in tatarsko omako. Poskusite <strong>uporabiti sposobnosti ma\u0161\u010dobe v svojo korist<\/strong> in vsakemu obroku dodajte ustrezne 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 ma\u0161\u010dobe v svojo prehrano?<\/h3>\n\n\n\n<p>Obstaja ne\u0161teto na\u010dinov, kako v hrano vnesti rastlinsko ali \u017eivalsko ma\u0161\u010dobo. Solato pokapajte z <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-ekstra-devisko-oljcno-olje-vanavita.html\" target=\"_blank\" aria-label=\"olj\u010dnim oljem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olj\u010dnim oljem<\/a><\/span>, dodajte \u017elico <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/maslo-iz-indijskih-oresckov-gymbeam.html\" target=\"_blank\" aria-label=\"masla iz indijskih ore\u0161\u010dkov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masla iz indijskih ore\u0161\u010dkov<\/a><\/span>, ki ga pretla\u010dite, in v jogurt vsujte svoja najljub\u0161a semena. Videli boste, da <strong>ne boste zgolj bolj siti, va\u0161a hrana bo dobila tudi povsem nove dimenzije okusov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar ne pozabite, da ni vedno za\u017eeleno, da se hrana prebavlja dalj \u010dasa. Na primer, \u010de po vadbi pijete beljakovinske napitke, je va\u0161 cilj, da telo <strong>hitro napolnite z beljakovinami, potrebnimi za regeneracijo in rast mi\u0161i\u010dne mase<\/strong>. Najbolje jih je me\u0161ati <strong>z vodo<\/strong>, da se \u010dim hitreje absorbirajo v telo.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-1124x749.jpg\" alt=\"Pomanjkanje ma\u0161\u010dob v prehrani lahko pove\u010da lakoto in hrepenenje po sladkem\" class=\"wp-image-290727\" width=\"843\" height=\"562\" title=\"Pomanjkanje ma\u0161\u010dob v prehrani lahko pove\u010da lakoto in hrepenenje po sladkem\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Raje_imate_rafinirane_ogljikove_hidrate_kot_kompleksne\"><\/span>5. Raje imate rafinirane ogljikove hidrate kot kompleksne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zjutraj hitite v slu\u017ebo in na poti hitro pojeste krof, potem pa se spra\u0161ujete, zakaj ste \u010dez eno uro spet la\u010dni? Seveda boste, vsebuje <strong>velike koli\u010dine enostavnih sladkorjev<\/strong>, ki imajo visok glikemi\u010dni indeks. To bo pove\u010dalo raven sladkorja, ki ga na\u0161e telo posku\u0161a uravnavati s hitro proizvodnjo ve\u010dje koli\u010dine inzulina. Kaj se zgodi potem? Glikemi\u010dne ravni se lahko zni\u017eajo na \u0161e ni\u017ejo to\u010dko, kot so bile, preden ste pojedli krof, zato <strong>ste la\u010dni in spet hrepenite po ne\u010dem<\/strong>. V skrajnih primerih so lahko ta nihanja podobna dolgi vo\u017enji z vlakom s ponavljajo\u010dimi se hrepenenji, lakoto in zadovoljstvom, da bi pojedli nekaj dobrot, ki bi pote\u0161ile to hrepenenje. <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 izogniti preprostim sladkorjem?<\/h3>\n\n\n\n<p>\u010ce imate radi sladek okus in je sladkor va\u0161 najbolj\u0161i prijatelj, vam bodo v\u0161e\u010d tudi <strong>razli\u010dna sladila.<\/strong> Za njih je zna\u010dilen nizek ali celo ni\u010delni glikemi\u010dni indeks, zato ne vplivajo toliko na glikemi\u010dne ravni. Na primer, lahko poskusite sirup iz cikorije, ki ima obi\u010dajno manj sladkorja, a tudi <strong>veliko topnih vlaknin.<\/strong> To lahko najdemo tudi v priljubljenem <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\"indijskem trpotcu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijskem trpotcu<\/a><\/span>, za katerega je znano, da prav tako blagodejno vpliva na glikemi\u010dne ravni. <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>Tudi druga sladila, kot so <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/eritritol-1000g-gymbeam.html\" target=\"_blank\" aria-label=\"eritritol (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">eritritol<\/a><\/strong><\/span>, <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/stevia-tabs-gymbeam.html\" target=\"_blank\" aria-label=\"stevija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stevija<\/a><\/strong> <\/span><strong>ali<\/strong> <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\" target=\"_blank\" aria-label=\"ksilitol (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ksilitol<\/a><\/strong><\/span>, vam bodo v tem primeru pri\u0161la prav. Ni vam treba skrbeti zanje. Obi\u010dajno jih najdemo naravno in jih jemo kot del sadja. \u010ce posku\u0161ate shuj\u0161ati, boste cenili, da eritritol in stevija <strong>ne vsebujeta kalorij.<\/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=\"6937,29854\" ><\/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_spite_dovolj\"><\/span>6. Ne spite dovolj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste \u017ee kdaj do\u017eiveli, da si na primer <strong>zaradi \u0161tudija ali dela niste mogli privo\u0161\u010diti dovolj kakovostnega spanca?<\/strong> \u010ce je va\u0161 odgovor DA, potem se spomnite, kako je izgledala va\u0161a prehrana v tistih dneh. Morda so bili <strong>va\u0161i obroki ve\u010dji<\/strong> kot obi\u010dajno, <strong>hrepenenje po sladkem<\/strong> pogostej\u0161e in nekako ga niste mogli zadovoljiti. To ni naklju\u010dje. Ponovno sta odgovorna <strong>hormona sitosti in lakote &#8211; leptin in grelin<\/strong>. Ko spite premalo, se lahko raven leptina, ki spodbuja sitost, zmanj\u0161a. Nasprotno pa se pove\u010da raven grelina, ki povzro\u010da ob\u010dutek lakote. <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>Morda vas bo presenetilo, da lahko <strong>samo ena no\u010d s premalo spanja ali brez njega<\/strong> vpliva na va\u0161 vnos kalorij. To potrjujejo tudi raziskave na mladeni\u010dih, ki so spali le od 2. do 6. ure zjutraj. Ko so se zbudili in v povpre\u010dju za ves dan zau\u017eili za <strong>550 kcal<\/strong> ve\u010d kot obi\u010dajno, so bili la\u010dni. \u010ce \u017eelite shuj\u0161ati, ne \u0161tejete kalorij in posku\u0161ate poslu\u0161ati svoje telo, lahko zlahka padete v pomanjkanje spanja in sami sebi ote\u017eite doseganje 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 spanca potrebujemo?<\/h3>\n\n\n\n<p>Spanje je ena od bistvenih funkcij, ki so telesu nujno potrebne. \u010ce ne \u017eelite tvegati <a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\"pove\u010danega hrepenenja, lakote, pomanjkanja pozornosti (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">pove\u010danega hrepenenja<\/span>, <span style=\"color: #ff6600\">lakote<\/span>, <span style=\"color: #ff6600\">pomanjkanja pozornosti<\/span><\/a>, sprememb razpolo\u017eenja ali zapoznelih reakcij, <strong>bi morali vsak dan dobiti 7-9 ur kakovostnega spanca<\/strong>. In \u010de ste eni tistih, ki imajo \u010das za spanje, pa ne morejo spati, ne zamudite nasvetov iz na\u0161ega \u010dlanka<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\"Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec.<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-1124x750.jpg\" alt=\"Pomanjkanje spanca lahko pove\u010da lakoto hrepenenje po sladkem\" class=\"wp-image-290741\" width=\"843\" height=\"563\" title=\"Pomanjkanje spanca lahko pove\u010da lakoto hrepenenje po sladkem\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Jeste_zelo_malo_vlaknin\"><\/span>7. Jeste zelo malo vlaknin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot je bilo \u017ee povedano v zvezi s sladkorjem, <strong>tudi vsebnost vlaknin vpliva na ob\u010dutek sitosti po obroku.<\/strong> Prepri\u010dana sem, da se strinjate, da se \u010dlovek po polnozrnatem zavitku, napolnjenih z zelenjavo, po\u010duti bolj sito kot po pekovskih izdelkih iz klasi\u010dne bele pe\u0161\u010dene moke. Vsaka odrasla oseba bi morala zau\u017eiti vsaj 30 g vlaknin na dan. Poleg pozitivnega u\u010dinka na sitost so pomembne tudi za pravilno delovanje prebavnega sistema.<\/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\u010dati vnos vlaknin?<\/h3>\n\n\n\n<p>\u010ce ne \u017eelite biti la\u010dni takoj po obroku, izberite \u017eivila z veliko vlakninami. To podalj\u0161a \u010das prebave in tako pozitivno vpliva na glikemi\u010dne ravni. Zaradi tega se krvni sladkor postopoma zvi\u0161uje in zni\u017euje, njegova raven bo bolj uravnote\u017eena, ne boste nenehno la\u010dni in ne boste hrepeneli po hrani. <strong>Izberite polnozrnate dobrote<\/strong>, kot so ri\u017e, testenine, pekovski izdelki, kuskus in podobno. Hkrati morate <strong>vsak dan zau\u017eiti 400 g zelenjave in 200 g sadja<\/strong>, kar bo prav tako olaj\u0161alo zadosten vnos vlaknin. Zakaj za zajtrk namesto krofa ne poskusite <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mehka-jabolcna-pita-z-vonjem-po-cimetu\/\" target=\"_blank\" aria-label=\"jabol\u010dne pite (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabol\u010dne pite<\/a><\/span>, ki vsebuje 7 g vlaknin v eni porciji?<\/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_Dolgcas_vam_je\"><\/span>8. Dolg\u010das vam je<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste med dolgo\u010dasnim popoldnevom ve\u010dkrat obiskali hladilnik in <strong>se spra\u0161ujete, katere dobrote lahko zau\u017eijete?<\/strong> Tako kot stres <strong>lahko tudi u\u017eivanje hrane, ko vam je dolg\u010das, zaradi dopamina prinese trenutno zadovoljstvo.<\/strong> Predvidevam pa, da u\u017eivanje hrane iz dolg\u010dasa ni navada, ki bi jo radi razvili. <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>Nenehno <strong>spremljanje YouTuba in Instagrama, ki prikazujeta pripravo va\u0161ih najljub\u0161ih jedi, lahko v vas vzbudi hrepenenje po hrani.<\/strong> Kdo ne \u017eeli gledati mamljivega peciva, makaronov s sirom, vafljev s \u010dokolado ali ogromnih kepic sladoleda? In ko se prepustite njihovi pripravi, vas jezi, da rezultat ni tak\u0161en, kot v videu, ki ste ga pravkar gledali. Torej, kaj boste storili? Svoje hrepenenje boste zadovoljili z nekaj dobrotami, ki vas s svojim videzom ne bodo razo\u010darale.<\/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 premagati u\u017eivanje hrane iz dolg\u010dasa?<\/h3>\n\n\n\n<p>Ti profili na dru\u017ebenih medijih so lahko odli\u010den navdih, \u010de ne veste, kaj bi skuhali. \u010ce pa imate te\u017eave s stalnim hrepenenjem in lakoto, bo ogled tak\u0161nih posnetkov vse skupaj <strong>samo \u0161e poslab\u0161al.<\/strong> Kaj pa, \u010de jim nehate slediti, si za navdih zapi\u0161ete imena svojih najljub\u0161ih profilov in jih obi\u0161\u010dete le, \u010de veste, da <strong>bi radi kuhali po njihovih nasvetih?<\/strong> Namesto tega poskusite slediti profilom, ki vam dajejo zanimive informacije ali kako druga\u010de \u0161irijo va\u0161a obzorja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In \u010de jeste iz dolg\u010dasa, ne da bi nenehno opazovali hrano, ki jo jeste, imamo za vas najpreprostej\u0161i nasvet. <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-smo-leni-in-kaj-lahko-storimo-glede-tega\/\" target=\"_blank\" aria-label=\"Zabavajte se. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zabavajte se.<\/a><\/strong><\/span> Ukvarjajte se s \u0161portom, ri\u0161ite, nau\u010dite se novega jezika, poslu\u0161ajte glasbo, berite ali izberite katero koli drugo aktivnost, <strong>ki vas bo odvrnila od hrane.<\/strong> Videli boste pozabili na torto v hladilniku, \u010de se boste aktivirali in se podali na pravo pot. Druga mo\u017enost je, da teh dobrot sploh ne kupite. \u010cesar nimate doma, preprosto ne morete jesti.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-1124x738.jpg\" alt=\"Dolg\u010das lahko povzro\u010di lakoto in hrepenenje po sladkem\" class=\"wp-image-290756\" width=\"843\" height=\"554\" title=\"Dolg\u010das lahko povzro\u010di lakoto in hrepenenje po sladkem\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Ste_pod_stresom\"><\/span>9. Ste pod stresom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko ste pod stresom, ne ob\u010dutite lakote in niti pomislite ne na hrano. Nasprotno pa obstaja tudi skupina ljudi, ki se proti stresu bori s hrano. Zahvaljujo\u010d spro\u0161\u010denemu dopaminu jim bo tisti <strong>ko\u0161\u010dek \u010dokolade vsaj za nekaj \u010dasa dal ob\u010dutek zadovoljstva.<\/strong> Kaj pa potem? Pose\u017eejo po \u0161e ve\u010d \u010dokolade, sladkarijah, torti, \u010dipsu in to navado \u0161e naprej spodbujajo. Vendar to ne bo zmanj\u0161alo splo\u0161nega stresa in te\u017eave se ne bodo re\u0161ile na ta na\u010din. Ve\u010dja verjetnost je, da bo vse skupaj povzro\u010dilo \u0161e ve\u010d stresa. <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 z u\u017eivanjem hrane pod stresom?<\/h3>\n\n\n\n<p>S tem prenajedanjem bi lahko razvili nezdrav odnos do hrane ali <strong>bi s\u010dasoma postali debeli, pove\u010dalo pa bi se tudi tveganje za zdravje, ki je povezano s pove\u010dano telesno te\u017eo.<\/strong> Poleg tega bi bili nezadovoljni zaradi debelosti, kar bi lahko povzro\u010dilo dodaten stres. \u010ce veste, da imate te\u017eave s \u010dustvenim prenajedanjem, se poskusite izogibati \u017eivilom, po katerih hrepenite v kriznih situacijah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne delajte si skrivnih zalog<\/strong> v predalih delovne mize in ne kupujte nesmiselnih dobrot, ki so nato vedno na dosegu roke. V stresnih obdobjih so vam lahko v veliko pomo\u010d posode za shranjevanje hrane, ki jo pripravite vnaprej. Imeli boste<strong> jasno dolo\u010deno porcijo<\/strong> in ne bo vam treba razmi\u0161ljati o tem, kaj lahko jeste \u010dez dan. Tako boste prihranili tudi \u010das, ki ga lahko porabite za delo pri pomembnem projektu ali pripravo na izpit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce i\u0161\u010dete nasvete, kako se spopasti s stresom, ne zamudite \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\"Zakaj je stres nevaren in kako ga zmanj\u0161ati? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj je stres nevaren in kako ga zmanj\u0161ati?<\/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=\"10_Ste_na_dieti_ali_jeste_majhne_porcije\"><\/span>10. Ste na dieti ali jeste majhne porcije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Se vam zdi, da <strong>skoraj ves \u010das jeste, a ste \u0161e vedno la\u010dni?<\/strong> Poskusite podrobneje pogledati velikost va\u0161ih porcij. Za zajtrk si privo\u0161\u010dite jogurt, za prigrizek pest ore\u0161\u010dkov, nato majhno jabolko, za kosilo nekaj juhe, za prigrizek pa beljakovinsko plo\u0161\u010dico, po treningu pol banane in za ve\u010derjo solato z nekaj tune. \u010ceprav je to skupaj sedem porcij, priznajte, da to <strong>verjetno ni optimalna prehrana za aktivno odraslo osebo.<\/strong> \u010ce imate iz nekega razloga nizek vnos energije, je smiselno, da ste la\u010dni. Telo za delovanje preprosto potrebuje in zahteva energijo. Preve\u010d omejujo\u010d vnos kalorij je pogosto povezan z ekstremno dieto, ki se \u017eal kon\u010da z ne\u017eelenim yo-yo u\u010dinkom.<\/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 dolo\u010diti pravilno velikost porcije?<\/h3>\n\n\n\n<p>Nima smisla <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/\" target=\"_blank\" aria-label=\"zmanj\u0161ati vnosa energije do skrajnosti (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zmanj\u0161ati vnosa energije do skrajnosti<\/a><\/span> in se igrati z zdravjem. Tak pristop je <strong>dolgoro\u010dno nevzdr\u017een.<\/strong> Poleg lakote in neobvladljivega hrepenenja bi verjetno do\u017eiveli <strong>slabo razpolo\u017eenje, padec energije, zmanj\u0161ano osredoto\u010denost in \u0161tevilne druge negativne<\/strong> znake zmanj\u0161anega vnosa kalorij. Za izra\u010dun priporo\u010denega vnosa na podlagi vnesenih vrednosti raje uporabite <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\"na\u0161 kalkulator. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>na\u0161 kalkulator<\/strong><\/span>.<\/a> Videli boste, da bo lakota po vsakem obroku samo \u0161e preteklost. Z ustreznim vnosom boste dobro jedli, pa tudi rezultati bodo kmalu vidni. Poleg tega jih boste veliko bolj verjetno tudi vzdr\u017eevali.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-1124x750.jpg\" alt=\"Stroga dieta in majhne porcije lahko povzro\u010dijo lakoto in hrepenenje po hrani\" class=\"wp-image-290770\" width=\"843\" height=\"563\" title=\"Stroga dieta in majhne porcije lahko povzro\u010dijo lakoto in hrepenenje po hrani\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Telovadite_vec_kot_obicajno\"><\/span>11. Telovadite ve\u010d kot obi\u010dajno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste v\u010dasih s prijateljem dvakrat na teden hodili na plavanje, zdaj pa ste dodali \u0161e tri treninge mo\u010di in dve uri teka? Povpre\u010den 80 kg mo\u0161ki bi s temi aktivnostmi na teden porabil pribli\u017eno 3500 dodatnih kcal. Zato je povsem naravno, da <strong>telo za\u010dne zahtevati, da obnovi izgubljeno energijo.<\/strong> To se lahko ka\u017ee na primer v neustavljivi \u017eelji po ropanju hladilnika, zamrzovalnika in posode s sladoledom. Kaj lahko torej storite glede tega?<\/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 vnos ve\u010djim obremenitvam?<\/h3>\n\n\n\n<p>\u010ce izguba telesne te\u017ee ni va\u0161 cilj, je vredno <strong>obnoviti energijo, ki jo porabite pri teh dodatnih aktivnostih.<\/strong> To je edini na\u010din za ohranitev ravnovesja med vnosom in porabo kalorij in verjetno se boste<strong> izognili nenadzorovani lakoti ali hrepenenju po hrani.<\/strong> No, \u010de \u017eelite pridobiti nekaj kilogramov, morate pojesti malo ve\u010d. Najpreprostej\u0161i na\u010din bo spet dolo\u010ditev optimalnega vnosa kalorij v skladu z nasveti v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\"Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic?<\/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_posvecate_dovolj_pozornosti_vnosu_hrane\"><\/span>12. Ne posve\u010date dovolj pozornosti vnosu hrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Predvajate si film, odprete vre\u010dko \u010dipsa in \u010dez nekaj \u010dasa ugotovite, da je prazna. Seveda bi lahko krivili svojega sostanovalca, vendar jih ni doma, pa tudi psa nimate, na katerega bi lahko zvrnili krivdo. Sedite sami na kav\u010du in hrepenite po \u0161e ve\u010d prigrizkih. Kaj lahko storite, da se ta scenarij ne ponovi?<\/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 pravilno jesti?<\/h3>\n\n\n\n<p><strong>Nau\u010dite se jesti zavestno.<\/strong> Ko ste la\u010dni, izklopite slu\u017ebeni ra\u010dunalnik, odlo\u017eite telefon, sedite za mizo v kuhinji in <strong>se v celoti posvetite hrani.<\/strong> U\u017eivajte v njenem okusu, ob\u010dutite teksturo in po\u010dasi u\u017eivajte v vsakem gri\u017eljaju. Raziskave ka\u017eejo, da se ljudje, ki zavestno jedo, lahko veliko bolje spopadejo s svojimi \u010dustvi in <strong>prepoznajo ob\u010dutke lakote in sitosti.<\/strong> \u010ce bi se radi nau\u010dili jesti zavestno in morda za\u010deli delati na vitkej\u0161i postavi, ne smete zamuditi na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/\" target=\"_blank\" aria-label=\"30-dnevni izziv, ki vam bo v pomo\u010d pri huj\u0161anju in zdravi prehrani. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">30-dnevni izziv, ki vam bo v pomo\u010d pri huj\u0161anju in zdravi prehrani.<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-1124x749.jpg\" alt=\"Znebite se lakote in hrepenenja po hrani tako, da ste pozorni na hrano, ki jo zau\u017eijete\" class=\"wp-image-290784\" width=\"843\" height=\"562\" title=\"Znebite se lakote in hrepenenja po hrani tako, da ste pozorni na hrano, ki jo zau\u017eijete\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Delate_ponoci_in_imate_neredne_rutine\"><\/span>13. Delate pono\u010di in imate neredne rutine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pove\u010dano lakoto in hrepenenje po hrani lahko opazite tudi, \u010de <strong>delate v izmenah in imate nereden urnik.<\/strong> Pono\u010di ne jeste, ker ste v tem \u010dasu navajeni spati, zjutraj iz\u010drpani padete v posteljo in sploh ne zajtrkujete. \u010ce tako dolgo stradate, <strong>bo telo za\u010delo iskati potrebno energijo<\/strong> za pravilno delovanje. To se lahko ka\u017ee v nenadzorovani lakoti ali brutalnemu stradanju. V tem primeru sta lahko kriva tudi moten bioritem in omenjena hormona leptin in 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 med no\u010dno izmeno?<\/h3>\n\n\n\n<p>\u010ce za\u010dnete svojo izmeno ob 18. uri in kon\u010date ob 6. uri zjutraj, ni primerno, da ves ta \u010das stradate. Ko ne spite, morate telo napolniti z energijo, da lahko <strong>pono\u010di pravilno deluje.<\/strong> Ali se ne \u017eelite spoprijeti s prekomerno utrujenostjo in slabo koncentracijo pri delu, kar bi lahko imelo <strong>usodne posledice<\/strong>, na primer na podro\u010dju zdravja ali pri delu s stroji?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Privo\u0161\u010dite si ve\u010dji obrok <strong>(ve\u010derjo), preden greste v slu\u017ebo<\/strong>. To je lahko okoli 17. ure. Med 21:00 in 22:00 si privo\u0161\u010dite \u0161e en <strong>ve\u010dji prigrizek.<\/strong> Za to sta odli\u010dna na primer sendvi\u010d s tuno ali masleno kruhovo pecivo, ki ga naredite doma. To pa ne bi smel biti va\u0161 zadnji obrok. Tudi pono\u010di redno polnite svojo energijo z majhnimi prigrizki. Poskusite beljakovinske plo\u0161\u010dice, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\"beljakovinske napitke (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske napitke<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" aria-label=\"sadje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sadje<\/a><\/span>, jogurt, zelenjavo ali kos kakovostne temne \u010dokolade. Zelo pomemben je tudi <strong>ustrezen re\u017eim pitja<\/strong>. Po prihodu iz slu\u017ebe si privo\u0161\u010dite <strong>lahek zajtrk<\/strong> in pojdite spat. Po tem, ko se zbudite, nadaljujte s poznim kosilom. Najbolje je, \u010de si jedi pripravite vnaprej, da jih samo pogrejete. Nih\u010de ne \u017eeli ve\u010d ur po no\u010dni izmeni stati za \u0161tedilnikom in \u010dakati, da se jed skuha, kajne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med no\u010dnimi izmenami opazujte, katera hrana bo va\u0161emu telesu dala energijo, katera pa bo obremenila va\u0161 \u017eelodec. Mislim, da se lahko vsi strinjamo, da ni najbolje, da s kolegi ob treh zjutraj naro\u010dite pico s sirom, kajne? Zato poskusite v tem zahtevnej\u0161em obdobju upo\u0161tevati <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"pravila zdrave prehrane (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pravila zdrave prehrane<\/a><\/span> in naj vase ne mikajo dobrote, bogate s kalorijami.<\/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_Ste_noseci_ali_dojite\"><\/span>14. Ste nose\u010di ali dojite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste <strong>v poznej\u0161i fazi nose\u010dnosti ali dojite<\/strong>, je naravno, da ste <strong>bolj la\u010dni<\/strong>. Va\u0161e telo potrebuje ve\u010d energije, da lahko podpira otroka. To ne pomeni, da bi morali med nose\u010dnostjo jesti za dva. Otrok <strong>ne potrebuje toliko energije za razvoj<\/strong> kot odrasli za vzdr\u017eevanje vseh telesnih funkcij. Nose\u010dnost torej ni razlog za jutranje krofe, \u010dokolade in hamburger za ve\u010derjo.<\/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 med nose\u010dnostjo in med dojenjem?<\/h3>\n\n\n\n<p>V obeh primerih je vsekakor primerno pove\u010dati vnos. Pri dojenju je priporo\u010dljivo <strong>pove\u010dati svoj obi\u010dajni vnos za 450 &#8211; 500 kcal,<\/strong> ki ga bo va\u0161e telo porabilo za proizvodnjo mleka. Hkrati je pomembno <strong>poudariti, da pijete dovolj teko\u010dine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako je bistveno pove\u010dati vnos kalorij v dolo\u010deni fazi nose\u010dnosti. V prvem trimese\u010dju so otrokove potrebe po energiji minimalne. Zato ni treba pove\u010dati vnosa. V drugem in tretjem trimese\u010dju je nato optimalno<strong> pove\u010dati zau\u017eito energijo za pribli\u017eno 200 &#8211; 300 kcal.<\/strong> Za la\u017ejo predstavo je to energija, ki jo lahko dose\u017eete s kombinacijo 150 g 0% gr\u0161kega jogurta, jabolka in 20 g indijskih ore\u0161\u010dkov. <span style=\"color: #ff6600\">[19-21]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-1124x749.jpg\" alt=\"Koliko kalorij bi morala zau\u017eiti nose\u010dnica in doje\u010da \u017eenska, da ne bi bila la\u010dna?\" class=\"wp-image-290798\" width=\"843\" height=\"562\" title=\"Koliko kalorij bi morala zau\u017eiti nose\u010dnica in doje\u010da \u017eenska, da ne bi bila la\u010dna?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Zdravstvene_tezave\"><\/span>15. Zdravstvene te\u017eave<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lakota in hrepenenje po hrani imata v\u010dasih druge vzroke in lahko ka\u017eeta tudi na resno bolezen. V nekaterih primerih sta na primer povezana z <strong>diabetesom ali boleznijo \u0161\u010ditnice<\/strong>. Nekatera zdravila, na primer psihoaktivne substance, lahko prav tako pove\u010dajo 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 spopasti z lakoto in hrepenenjem po hrani zaradi bolezni ali zdravil?<\/h3>\n\n\n\n<p>\u010ce menite, da se iz teh razlogov spopadate z lakoto in hrepenenjem po hrani, <strong>se obrnite neposredno na svojega osebnega zdravnika. Temeljito vas bo pregledal in dolo\u010dil najbolj\u0161o pot za naprej.<\/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=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Lakota ali hrepenenje po hrani sta pogosta, v\u010dasih pa jo do\u017eivimo vsi.<\/strong> \u010ce pa te potrebe presegajo dolo\u010deno raven, ki se vam ne zdi normalna, je \u010das, da <strong>uredite svoj \u017eivljenjski slog.<\/strong> Za\u010dnite tako, da se osredoto\u010dite na svoj re\u017eim pitja, sestavo prehrane, spanec in va\u0161o aktivnost \u010dez dan. Pozorni pa morate biti tudi na <strong>alkohol, dolg\u010das in stres,<\/strong> ki lahko privede do prenajedanja. In \u010de imate vse te vidike pod nadzorom, se lahko poskusite tudi posvetovati s specialistom, da izklju\u010dite morebitno bolezen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali imate med prijatelji koga, ki <strong>se nenehno prito\u017euje, da je la\u010den ali da hrepeni po dolo\u010deni hrani?<\/strong> Delite ta \u010dlanek z njimi in morda jim lahko kon\u010dno pomagate re\u0161iti to te\u017eavo.<\/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>Lakota in hrepenenje po sladkem sta v\u010dasih lahko zelo neprijetna, \u0161e toliko bolj, ko posku\u0161ate shuj\u0161ati. Spoznajte njune najpogostej\u0161e vzroke in se ju enkrat za vselej znebite.<\/p>\n","protected":false},"author":100,"featured_media":290832,"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":[122],"tags":[6375,6675,7359,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-303063","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-jedilnik","10":"tag-prehrana-sl","11":"tag-zdrav-zivljenjski-slog","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 znebiti stalne lakote in hrepenenja po hrani? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zakaj ste vedno la\u010dni in hrepenite po sladki ali slani hrani? 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