{"id":306615,"date":"2021-02-01T14:54:00","date_gmt":"2021-02-01T13:54:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=306615"},"modified":"2022-10-05T12:47:36","modified_gmt":"2022-10-05T10:47:36","slug":"10-nasvetov-kako-se-izogniti-pridobivanju-teze-cez-bozic","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-se-izogniti-pridobivanju-teze-cez-bozic\/","title":{"rendered":"10 nasvetov, kako se izogniti pridobivanju te\u017ee \u010dez Bo\u017ei\u010d"},"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\/10-nasvetov-kako-se-izogniti-pridobivanju-teze-cez-bozic\/#Koliko_kilogramov_ljudje_dejansko_v_povprecju_pridobijo_med_bozicem\" title=\"Koliko kilogramov ljudje dejansko v povpre\u010dju pridobijo med bo\u017ei\u010dem?\">Koliko kilogramov ljudje dejansko v povpre\u010dju pridobijo med bo\u017ei\u010dem?<\/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\/10-nasvetov-kako-se-izogniti-pridobivanju-teze-cez-bozic\/#Kateri_so_najpogostejsi_pristopi_k_prehranjevanju_okoli_bozica_med_ljudmi\" title=\"Kateri so najpogostej\u0161i pristopi k prehranjevanju okoli bo\u017ei\u010da med ljudmi?\">Kateri so najpogostej\u0161i pristopi k prehranjevanju okoli bo\u017ei\u010da med ljudmi?<\/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\/10-nasvetov-kako-se-izogniti-pridobivanju-teze-cez-bozic\/#Kaj_mislite_da_se_bo_zgodilo_in_kaj_se_v_resnici_zgodi_z_vaso_formo_med_bozicem\" title=\"Kaj mislite, da se bo zgodilo in kaj se v resnici zgodi z va\u0161o formo med bo\u017ei\u010dem?\">Kaj mislite, da se bo zgodilo in kaj se v resnici zgodi z va\u0161o formo med bo\u017ei\u010dem?<\/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\/10-nasvetov-kako-se-izogniti-pridobivanju-teze-cez-bozic\/#10_nasvetov_kako_se_med_bozicem_ne_zrediti_in_svojo_energijsko_praznicno_pojedino_narediti_lahkotnejso\" title=\"10 nasvetov, kako se med bo\u017ei\u010dem ne zrediti in svojo energijsko prazni\u010dno pojedino narediti lahkotnej\u0161o\">10 nasvetov, kako se med bo\u017ei\u010dem ne zrediti in svojo energijsko prazni\u010dno pojedino narediti lahkotnej\u0161o<\/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\/10-nasvetov-kako-se-izogniti-pridobivanju-teze-cez-bozic\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Morda ste nekje oktobra, zahvaljujo\u010d vedno ponavljajo\u010dim se bo\u017ei\u010dnim okraskom v trgovinah, na ulicah in v televizijskih oglasih, lahko ugotovili, da se bli\u017ea Bo\u017ei\u010d. Poleg tega, da se spra\u0161ujete, kako hudi\u010da je mo\u017eno, da \u010das tako leti in spet prihaja Bo\u017ei\u010d, ste morda \u017ee za\u010deli tudi razmi\u0161ljati o tem, <strong>kako letos ravnati z bo\u017ei\u010dnimi pojedinami<\/strong>, ne da bi pridobili preve\u010d centimetrov okoli pasu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav ste na to verjetno pozabili, medtem ko ste razmi\u0161ljali, kaj podariti svojim najdra\u017ejim in kako jim ne\u017eno predlagati, da \u017ee imate dostojno zalogo nogavic in bo\u017ei\u010dnih puloverjev in bi bilo letos lepo, \u010de bi dobili kaj druga\u010dnega. A z bli\u017eajo\u010dimi se prazniki se bodo va\u0161e skrbi glede nabiranja kilogramov spet pove\u010dale in spra\u0161ujete se, <strong>ali je res mogo\u010de 10 kilogramov ma\u0161\u010dobe pridobiti ravno med bo\u017ei\u010dem, kot pravijo drugi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_kilogramov_ljudje_dejansko_v_povprecju_pridobijo_med_bozicem\"><\/span>Koliko kilogramov ljudje dejansko v povpre\u010dju pridobijo med bo\u017ei\u010dem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kaj pa tistih 10 kilogramov ma\u0161\u010dobe po bo\u017ei\u010du, je to resni\u010dno? Za vsako prazni\u010dno sezono je zna\u010dilna dobra hrana, pija\u010da, obisk dru\u017eine, prijateljev in manj gibanja. Bo\u017ei\u010d je primer praznika, okoli katerega je pove\u010danje telesne mase najve\u010dje. \u0160tevilne \u0161tudije ka\u017eejo, da se teh 10 kilogramov ma\u0161\u010dobe po bo\u017ei\u010dni pojedini po nepotrebnem bojite. <strong>V sodobnem zahodnem svetu ljudje med bo\u017ei\u010dem v povpre\u010dju pridobijo manj kot 1-2 kilograma ali 1% svoje telesne te\u017ee.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ali to pomeni, da ste v redu in lahko pre\u017eivite Bo\u017ei\u010d v slogu \u00bbVse, kar lahko pojeste in popijete\u00ab<\/strong>, poslu\u0161ate pravljice in pridobite samo kilogram? Zagotovo ne. \u010ce se bo\u017ei\u010da lotite tako boemsko in u\u017eivate od 24. decembra do silvestrovega, potem bo pove\u010danje ma\u0161\u010dobe bolj opazno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Vzemimo primer Janeza:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Janez je na internetu prebral, da bi moral okoli bo\u017ei\u010da po\u010divati, se sprostiti in se sprostiti.<\/li><li>To jemlje resno in vsak dan od bo\u017ei\u010dnega dne do silvestrovega zau\u017eije 5000 kcal.<\/li><li>To je 40.000 kcal v 8 dneh. In ker je Janez ve\u010dji gospod, na dan porabi pribli\u017eno 2000 kcal, recimo, var\u010dnega na\u010dina, kar pomeni, da je v 8 dneh v kalori\u010dnem prese\u017eku 24 000 kcal. <\/li><li>Odve\u010dna energija mora biti nekje shranjena, kje bo to? Tako je, shranila se bo kot ma\u0161\u010doba. \u010ce upo\u0161tevamo, da ima en kilogram ma\u0161\u010dobe v povpre\u010dju 3.500 kcal, se izka\u017ee, da bi Janez pridobil pribli\u017eno 3 kilograme ma\u0161\u010dobe. <\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">To se ne sli\u0161i kot &#8220;le malo&#8221;, kajne?<\/strong> Ko je Janez za to izvedel, si je rekel, da bo le malo bolj previden glede hrane, ne bo se prenajedal in se bo vsaj odpravil na sprehod in s fanti na ribniku igral hokej na ledu.<span style=\"color: #ff6600;\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1124x749.jpg\" alt=\"Koliko kilogramov ljudje obi\u010dajno pridobijo med bo\u017ei\u010dem?\" class=\"wp-image-202502\" width=\"843\" height=\"562\" title=\"Koliko kilogramov ljudje obi\u010dajno pridobijo med bo\u017ei\u010dem?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>photo from prostooleh from freepik.com<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kateri_so_najpogostejsi_pristopi_k_prehranjevanju_okoli_bozica_med_ljudmi\"><\/span>Kateri so najpogostej\u0161i pristopi k prehranjevanju okoli bo\u017ei\u010da med ljudmi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot ste morda \u017ee opazili na Janezovem primeru, je na internetu in na dru\u017ebenih omre\u017ejih ne\u0161teto nasvetov in priporo\u010dil, kako pristopiti k bo\u017ei\u010dnemu \u010dasu z vidika prehrane, po\u010ditka in treninga. Zaradi neiz\u010drpne koli\u010dine informacij in pristopov se lahko resni\u010dno zmedete. <strong>V katero skupino spadate?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>&#8220;Med bo\u017ei\u010dem bom u\u017eival v vsem. Na primer, pojedel in popil bom vse, na kar bom naletel med gledanjem prazni\u010dnih filmov. Po bo\u017ei\u010du bom shuj\u0161al nekaj kilogramov.&#8221;<\/li><li>&#8220;Nekoliko bom popazil na velikosti porcij, vendar bom v bo\u017ei\u010dnem \u010dasu popolnoma u\u017eival.&#8221; <\/li><li>&#8220;Poskusil bom vsega po malem, posku\u0161al bom ne jesti preve\u010d in ne bom po nepotrebnem jedel kalori\u010dnih bomb.&#8221;<\/li><li>&#8220;Tu in tam nameravam kaj poskusiti, pripraviti bolj zdrave in manj kalori\u010dne razli\u010dice bo\u017ei\u010dnih dobrot, ter bom te\u017eke obroke spremenil v lahkotnej\u0161e.&#8221;<\/li><li>&#8220;Brez premora zame. Tudi na bo\u017ei\u010d bom vpisoval obroke v MyFitnessPal in se dr\u017eal zdrave prehrane in treninga.&#8221;<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Je kaj od tega naravnost narobe ali prav?<\/strong> V bistvu ni. Toda resni\u010dno morate oceniti, kaj je v va\u0161i mo\u010di in kaj ne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ste navdu\u0161en \u0161portnik in vse leto trenirate in si med bo\u017ei\u010dem oddahnete, ko pridobite nekaj kilogramov ma\u0161\u010dobe, nato pa se jih enostavno znebite, \u0161e preden se mesec januar kon\u010da?<\/li><li>Ste \u0161portnik in aktivna oseba, ki si resni\u010dno prizadeva za vrnitev k zdravim navadam in se ves januar bori za vrnitev na bolj zdrave \u017eivljenjske poti?<\/li><li>Ali niste preve\u010d aktivni in se \u0161e vedno borite s kilogrami, ki ste jih pridobili okoli bo\u017ei\u010da 2015? <\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Preprosto se zavedajte vseh vidikov svoje osebnosti<\/strong>, k vsakemu prazniku pristopite z zdravo pametjo in se izogibajte skrajnostim. Z vidika splo\u0161nega \u017eivljenjskega sloga je veliko bolj <strong>pomembno, kako \u017eivite vse leto in ne le nekaj dni ob koncu leta.<\/strong> Bo\u017ei\u010d je praznik miru in ti\u0161ine, dru\u017einske sre\u010de in dobre hrane, a v mejah normale. Sprostite se, poskrbite za svoje ljubljene in poskusite razmisliti, kako vam gre s prehranjevalnimi in zdravimi \u017eivljenjskimi navadami. Ste absolutni profesionalec ali vidite prostor za izbolj\u0161ave? <strong>Poskusite v svoj novi dnevnik zapisati, kaj bi radi izbolj\u0161ali<\/strong>, ta cilj razdelite na nekaj manj\u0161ih delov, ki jih boste za\u010deli delati postopoma, naslednje leto pa boste spet na naslednji ravni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/12\/unnamed-1-1124x750.jpg\" alt=\"Kako jesti in se med bo\u017ei\u010dem ne zrediti?\" class=\"wp-image-202534\" width=\"843\" height=\"563\" title=\"Kako jesti in se med bo\u017ei\u010dem ne zrediti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_mislite_da_se_bo_zgodilo_in_kaj_se_v_resnici_zgodi_z_vaso_formo_med_bozicem\"><\/span>Kaj mislite, da se bo zgodilo in kaj se v resnici zgodi z va\u0161o formo med bo\u017ei\u010dem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste zaskrbljeni zaradi svoje forme in postave, ste verjetno eden izmed aktivnih \u0161portnikov, ki telovadijo vse leto in razmi\u0161ljajo o tem, kaj jedo. Ali pa se samo trudite jesti zdravo in se spra\u0161ujete, zakaj po bo\u017ei\u010du obi\u010dajno tehtate dodatnih 5 kilogramov. <strong>Ne skrbite, to najverjetneje ni ma\u0161\u010doba. Kako je to mogo\u010de?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kaj v resnici pomeni tistih nekaj dodatnih \u0161tevilk na tehtnici?<\/h3>\n\n\n\n<p>Kot smo pokazali v zgoraj navedenem Janezovem primeru, bi morali za pridobitev dveh kilogramov ma\u0161\u010dobe zau\u017eiti 7000 kcal ve\u010d od va\u0161ih potreb. Kar je precej, v 8 dneh med bo\u017ei\u010dem in silvestrovim pa bi to pomenilo dnevni prese\u017eek energije nekaj manj kot 1000 kcal. <strong>\u010ce malo pomislite na to, kaj jeste med bo\u017ei\u010dem in ne pozabite migati<\/strong>, najverjetneje ne boste pridobili toliko dodatne energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Zakaj torej tehtnica ka\u017ee na toliko ve\u010dje \u0161tevilke, kot ste jih vajeni?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Ve\u010d vode v telesu.<\/strong> Po bo\u017ei\u010du, ko jeste veliko hrane, imate zaradi koli\u010dine soli in ogljikovih hidratov v svoji prehrani malo ve\u010d vode v telesu.<\/li><li><strong data-rich-text-format-boundary=\"true\">Glikogen shranjuje z najve\u010djo zmogljivostjo.<\/strong> Obdobje po\u010ditka, veliko hrane in virov ogljikovih hidratov povzro\u010di &#8220;poln rezervoar z ogljikovimi hidrati&#8221; v obliki glikogena, ki ga ima povpre\u010den \u010dlovek pribli\u017eno 450 gramov. In vsak gram glikogena ve\u017ee pribli\u017eno 3 grame vode, kar lahko naredi nekaj ve\u010d kot 4 kilograme razlike v primerjavi z osiroma\u0161enimi zalogami glikogena. <span style=\"color: #ff6600;\">[7]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Vsebina \u010drevesja.<\/strong> Vsak obrok nekaj tehta, obi\u010dajni \u010das, da hrana popolnoma preide skozi prebavni sistem, pa naj bi bil med 40-60 urami. Po vrnitvi k obi\u010dajnemu na\u010dinu \u017eivljenja bo trajalo nekaj dni, da se bo to stanje normaliziralo. <span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Razli\u010dni \u010dasi in pogoji tehtanja.<\/strong> Razli\u010dni pogoji in \u010das tehtanja vedno dajo neenakomerne rezultate. Zato se vedno tehtajte ob istem \u010dasu dneva in pod enakimi pogoji, najbolje po jutranji rutini.<\/li><li><strong data-rich-text-format-boundary=\"true\">Ste \u017eenska in va\u0161a telesna te\u017ea se med menstrualnim ciklom naravno spreminja.<\/strong> Zato upo\u0161tevajte, da zadr\u017eevanje vode v telesu zaradi hormonskih sprememb dose\u017ee najvi\u0161je vrednosti prvi dan menstruacije. Telesna te\u017ea se v nekaj dneh normalizira. <span style=\"color: #ff6600;\">[9]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot lahko vidite, <strong>obstaja veliko razlogov, zakaj je va\u0161a tehtnica prikazala tistih nekaj dodatnih \u0161tevilk.<\/strong> Torej se vam ni treba takoj prestra\u0161iti in pose\u010di po najnovej\u0161em <a href=\"https:\/\/gymbeam.si\/blog\/detoksikacija-kako-vam-bo-v-10-dneh-spremenila-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">razstrupljanju<\/a>, ki in upam, da to veste, tako ali tako ne bo re\u0161ilo ni\u010desar. \u010ce vas zanimajo drugi razlogi, zakaj vam tehtnica lahko poka\u017ee 5 kilogramov ve\u010d, ne da bi se zredili, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zakaj va\u0161a tehtnica ka\u017ee ve\u010dje \u0161tevilke, vendar to ni ma\u0161\u010doba?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/12\/IMG_5312-_-OK-1124x749.jpg\" alt=\"Kaj se zgodi z va\u0161im telesom \u010dez Bo\u017ei\u010d?\" class=\"wp-image-202547\" width=\"843\" height=\"562\" title=\"Kaj se zgodi z va\u0161im telesom \u010dez Bo\u017ei\u010d?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_nasvetov_kako_se_med_bozicem_ne_zrediti_in_svojo_energijsko_praznicno_pojedino_narediti_lahkotnejso\"><\/span>10 nasvetov, kako se med bo\u017ei\u010dem ne zrediti in svojo energijsko prazni\u010dno pojedino narediti lahkotnej\u0161o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne glede na to, na kateri strani ste, vam lahko naslednji nasveti pridejo prav, ko si \u017eelite narediti svoj obrok lahkotnej\u0161i, &#8220;okrepiti prebavo&#8221; ali vsaj dati ve\u010d pozornosti na to, kaj jeste.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<h3 class=\"wp-block-heading\">1. Ne jejte po nepotrebnem velikih porcij<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"950\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-950x1124.jpg\" alt=\"10 nasvetov, kako se med bo\u017ei\u010dem ne zrediti in svojo energijsko prazni\u010dno pojedino narediti lahkotnej\u0161o\" class=\"wp-image-202732\" title=\"10 nasvetov, kako se med bo\u017ei\u010dem ne zrediti in svojo energijsko prazni\u010dno pojedino narediti lahkotnej\u0161o\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-950x1124.jpg 950w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-338x400.jpg 338w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007.jpg 1014w\" sizes=\"auto, (max-width: 950px) 100vw, 950px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni nam treba lagati drug drugemu, med bo\u017ei\u010dem je <strong>prazni\u010dna hrana obi\u010dajno zelo kalori\u010dna.<\/strong> Tega bi se morali zavedati in ravnati v skladu s tem. Na primer, 100 gramov klasi\u010dne krompirjeve solate vsebuje pribli\u017eno 200 kcal. In ko si nalo\u017eite zares izdatno porcijo, ni problem, da zau\u017eijete \u0161tirikrat ve\u010d hrane z 800 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Enako velja za druge tradicionalne bo\u017ei\u010dne dobrote, kot so ocvrti krap, pe\u010dena raca, gos, polnjeni puran, svinjina, narejena na tiso\u010d razli\u010dnih na\u010dinov, vklju\u010dno s priljubljenimi ocvrtimi paniranimi zrezki, bo\u017ei\u010dno torto, ribjo juho ali priljubljenimi bo\u017ei\u010dnimi pija\u010dami in \u0161tevilnimi drugimi tradicionalnimi bo\u017ei\u010dnimi jedmi, ki temeljijo na lokalni tradiciji. Vsaka dr\u017eava ima svoje tradicionalne bo\u017ei\u010dne in prazni\u010dne jedi. Kako je pri vas, je odvisno od dr\u017eave, v kateri \u017eivite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite zmanj\u0161ati porcije, lahko <strong>poskusite uporabiti manj\u0161e kro\u017enike ali hrano postre\u017eete samo na manj\u0161em delu kro\u017enika<\/strong>, celotnega obroka ne prekrivajte z omako ali se odpovejte ko\u017ei. Raziskave ka\u017eejo, da <strong>ljudje, ki obi\u010dajno jedo ve\u010dje porcije, la\u017eje pridobijo kilograme<\/strong>, razen \u010de ste obo\u017eevalec rednega postenja in ne jeste ve\u010djih porcij na nadzorovan in premi\u0161ljen na\u010din v va\u0161i prehranski smeri in dol\u017eini \u010dasa za u\u017eivanje hrane. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Omejite teko\u010de kalorije, saj se prekleto hitro naberejo<\/h3>\n\n\n\n<p>Kalorije iz sladkanih pija\u010d, likerjev, pun\u010dev, jaj\u010dnih likerjev, piva in drugih &#8220;dobrot&#8221;, se hitro dodajo. Liter Coca Cole vsebuje pribli\u017eno 450 kcal, povpre\u010dno pivo ima pribli\u017eno 210-250 kcal, 0,2 l skodelice kuhanega vina pa 200 kcal ali ve\u010d, odvisno od koli\u010dine porabljenega sladkorja. Razumete idejo, kajne? <strong>Te teko\u010de kalorije lahko povsem enostavno prispevajo k pridobivanju te\u017ee.<\/strong> Tudi alkohol vsebuje spodobno koli\u010dino kalorij, lahko pa tudi prebudi va\u0161 apetit, zlasti za slano in mastno hrano. <span style=\"color: #ff6600;\">[11-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<h3 class=\"wp-block-heading\">3. Privo\u0161\u010dite si gri\u017eljaj, vendar ne jejte vsega, kar je na kro\u017eniku in ne poku\u0161ajte toliko med kuhanjem in peko<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-747x1124.jpg\" alt=\"Kako se ne zrediti na Bo\u017ei\u010d? Prigriznite, vendar ne pojejte vsega kar je na kro\u017eniku.\" class=\"wp-image-202606\" title=\"Kako se ne zrediti na Bo\u017ei\u010d? Prigriznite, vendar ne pojejte vsega kar je na kro\u017eniku.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ni se vam treba bati bo\u017ei\u010dne torte<\/strong>, ki jo babica vsak bo\u017ei\u010d spe\u010de za vso dru\u017eino, prav tako vam ni treba skrivati najljub\u0161e sladice pred sabo. <strong>Ne smete pa naenkrat pojesti pol bo\u017ei\u010dne torte, celega pladnja pi\u0161kotov ali kro\u017enika kanapejev.<\/strong> Prvi ugriz je vedno najbolj\u0161i in vsak drugi ne prinese tako radostne izku\u0161nje. Poskusite pojesti en ali dva kosa zelenjave za vsak pi\u0161kot, ki ste ga pojedli, ali si \u0161e vedno \u017eelite zau\u017eiti \u0161e enega? <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi dobili predstavo o kalorijah, ima en povpre\u010den 15-20 gramov medenjak pribli\u017eno 65-87 kcal, 100 gramov tradicionalne bo\u017ei\u010dne torte pa pribli\u017eno 300 kcal. Tako <strong>sladki zajtrk<\/strong> z dvema rezinama bo\u017ei\u010dne torte, namazane z izdatno plastjo masla in marmelade ali Nutelle, zlahka <strong>doda 1.000 kcal<\/strong> va\u0161emu vnosu energije. In to je zelo veliko. Ali lahko uganete, koliko 15-gramskih povpre\u010dnih bo\u017ei\u010dnih medenjakov vsebuje enako koli\u010dino energije kot kilogram ma\u0161\u010dobe? Po\u010dakajte&#8230; <strong>118 medenjakov ima pribli\u017eno 7700 kcal, kar je enako kilogramu ma\u0161\u010dobe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za bo\u017ei\u010d porabimo ve\u010d \u010dasa za pripravo hrane in ker \u017eelimo, da je hrana popolna, jo tudi bolj oku\u0161amo. No, toda oku\u0161anje hrane tu in tam se lahko res hitro se\u0161teje in lahko doda nekaj sto kcal nad obi\u010dajnim vnosom. Kak\u0161na je re\u0161itev? <strong>Ne pripravljajte hrane la\u010dni<\/strong> in en majhen gri\u017eljaj bi verjetno moral biti ve\u010d kot dovolj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, kako lahko prigrizki vplivajo na va\u0161o postavo, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako vam prigrizki prepre\u010dujejo izgubo te\u017ee?<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/blog\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/\"><strong> 11 preprostih na\u010dinov za nadzor prehrane.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Zau\u017eijte beljakovine v vsakem obroku<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Od vseh makrohranil imajo beljakovine najve\u010dji u\u010dinek na sitost. <\/strong>Bo\u017ei\u010dne dobrote so ponavadi bogate s sladkorjem, vendar bi se morali zelo potruditi, da bi v njih na\u0161li kak\u0161no beljakovino. Kot primer lahko spet vzamemo bo\u017ei\u010dno torto z maslom in marmelado. \u010ce vsakemu obroku dodate porcijo 20-40 gramov beljakovin, odvisno od njihovega optimalnega dnevnega vnosa,<strong> boste verjetno lahko zmanj\u0161ali vnos kalorij zaradi zmanj\u0161ane lakote in apetita.<\/strong> <span style=\"color: #ff6600;\">[14 \u201315] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zato posezite po<\/strong> pustem mesu, ribah, \u0161unki, mle\u010dnih izdelkih, jajcih, stro\u010dnicah ali psevdo\u017eitaricah ali po potrebi po<a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> visokokakovostnih beljakovinah<\/a>. \u010ce \u017eelite raz\u0161iriti svojo ponudbo virov beljakovin, preberite na\u0161 \u010dlanek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine.<\/strong><\/a><\/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=\"1562,53755,64381,67330\" ><\/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<h3 class=\"is-style-default wp-block-heading\">5. Ne pozabite na sadje, zelenjavo in vlaknine<\/h3>\n\n\n\n<p>Ko je \u010das za prigrizek ali pa ste nenadoma la\u010dni, poskusite pose\u010di po sadju ali zelenjavi, dopolnjeni z delom beljakovin, namesto z novim krogom bo\u017ei\u010dnih dobrot. <strong>Sadje in zelenjava po zaslugi vlaknin podpirajo ob\u010dutek sitosti<\/strong>, vsebujejo pa tudi druga dragocena mikrohranila. Kaj pa kos sadja z 0% gr\u0161kim jogurtom ali koren\u010dek s kumaro in humusom ali \u0161unko?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko se osredoto\u010dite na <strong>vna\u0161anje dovolj vlaknin v svoji prehrani<\/strong>, lahko na splo\u0161no zau\u017eijete manj kalorij in tako prepre\u010dite morebitno pove\u010danje telesne mase. <strong>Na dan bi morali zau\u017eiti pribli\u017eno 30 gramov vlaknin.<\/strong> Nekateri dobri viri vlaknin vklju\u010dujejo polnozrnata \u017eita in \u017eitne izdelke, stro\u010dnice, sadje, zelenjavo, ore\u0161\u010dke in semena ali celo <a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijski trpotec<\/a>. <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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">6. Nau\u010dite se re\u010di ne sladicam in sladkarijam<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"987\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-987x1124.jpg\" alt=\"Kako se ne zrediti? Nau\u010dite se re\u010di ne \u0161e eni sladici.\" class=\"wp-image-202647\" title=\"Kako se ne zrediti? Nau\u010dite se re\u010di ne \u0161e eni sladici.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-987x1124.jpg 987w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-351x400.jpg 351w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-1348x1536.jpg 1348w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK.jpg 1365w\" sizes=\"auto, (max-width: 987px) 100vw, 987px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko se po bogatem prazni\u010dnem obroku po\u010dutite preobremenjeni, sprostite gumb na hla\u010dah in <strong>\u010das je za sladico<\/strong>, kot da bi zanjo \u010dude\u017eno na\u0161li ve\u010d prostora? Bi lahko \u0161lo za odkritje \u0161e enega \u017eelodca, kamor gredo samo sladice? Bilo bi lepo, toda nobeden od nas ni bil blagoslovljen z \u017eelodcem za sladice, \u010deprav je skrivnost, kam gre sladica, ko se po\u010dutimo preobremenjeni in siti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Postavite svoje meje in vljudno zavrnite ponujeno sladico ali kak\u0161no dodatno hrano.<\/strong> Lahko re\u010dete, da \u017eelite po\u010dakati nekaj \u010dasa, potem pa si boste morda privo\u0161\u010dli kak\u0161no. To bo prepre\u010dilo nepotrebno prenajedanje in izgubo energije. <strong>Resni\u010dno niste dol\u017eni zau\u017eiti vsega, kar se vam ponuja.<\/strong> Meje postavljamo samo mi sami. In \u010de \u010dutite, da ponujene sladice res ne morete zavrniti, prosite za najmanj\u0161i mo\u017eni ko\u0161\u010dek le za poku\u0161ino ali pa sladico delite s kom drugim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Enako velja za druge dobrote, kot so \u010dokoladni okraski za bo\u017ei\u010dno drevo ali druge dobrote, ki se pojavijo na prazni\u010dni mizi med bo\u017ei\u010dem. <strong>\u010ce veste, da se ne morete upreti dolo\u010deni vrsti pribolj\u0161kov<\/strong> in bi zlahka pojedli cel kro\u017enik, to<strong> vrsto sladkarij odstranite iz vidnega prostora<\/strong> in pustite le en ali dva kosa.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Alkohol, ki ga u\u017eivamo le v omejenih koli\u010dinah<\/h3>\n\n\n\n<p>Sladke pija\u010de, alkohol in druge visokokalori\u010dne teko\u010dine so v tem \u010dasu prava atrakcija. Zagotovo ne bi bilo ni\u010d narobe, \u010de bi si privo\u0161\u010dili kozarec vina ali \u0161ampanjca, ko pa je teh kozarcev zve\u010der bistveno ve\u010d, za\u010dnete hrepeneti po slani in mastni hrani. <strong>Samo kot zabaven primer, steklenica vina predstavlja pribli\u017eno 500-650 kcal,<\/strong> 200 ml jaj\u010dnega likerja pribli\u017eno 550 kcal in 200 ml kuhanega vina se za\u010dne pri pribli\u017eno 200 kcal. Zavedajte se tega in morda se boste naslednje jutro zahvalili sebi, kajti vsi okoli vas bodo imeli ma\u010dka, vi pa se boste po\u010dutili veliko bolj sve\u017ee. <span style=\"color: #ff6600;\">[12] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Prilagodite svoje recepte za bolj zdrave alternative<\/h3>\n\n\n\n<p>\u010ce \u017eelite svoje bo\u017ei\u010dne dobrote narediti nekoliko lahkotnej\u0161e, je tu nekaj nasvetov za zmanj\u0161anje njihove energijske vsebine in po zau\u017eitju se ne boste po\u010dutiti utrujene in pripravljene na spanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sladkor v svojih receptih vsaj delno nadomestite z<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/eritritol-1000g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">eritritolom<\/a> brez kalorij, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stevio<\/a> ali <a href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ksilitolom<\/a>.<\/li><li>Pri peki muffinov in drugih dobrot lahko maslo delno nadomestite s pretla\u010denim sadjem (banane) ali sadnim pirejem.<\/li><li>Poskusite uporabiti nekaj zeli\u0161\u010d namesto masla in drugih ma\u0161\u010dob za dodajanje okusa slani hrani.<\/li><li>Namesto cvrtja <strong>izberite peko, peko na \u017earu ali du\u0161enje.<\/strong><\/li><li>Mogo\u010de v receptih le delno nadomestite mastno smetano s polposneto ali z nizko vsebnostjo ma\u0161\u010dob.<\/li><li>Majonezo ali kislo smetano poskusite v va\u0161ih jedeh nadomestiti z navadnim jogurtom ali 0% gr\u0161kim jogurtom.<\/li><li><strong>\u010ce imate radi sladke gazirane pija\u010de, jih poskusite pripraviti<\/strong> z nesladkano mineralno vodo, brezkalori\u010dnim sladilom \/ eritritolom, ki se naravno nahaja v nekaterih vrstah sadja, ko\u0161\u010dkih sadja in va\u0161ih najljub\u0161ih zeli\u0161\u010dih. In skoraj brez kalorij nastane osve\u017eilna pija\u010da. V primerjavi s Coca Colo prihranite pribli\u017eno 450 kcal na liter.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/12\/OK.jpg\" alt=\"Kako bo\u017ei\u010dne recepte narediti bolj lahkotne? \" class=\"wp-image-202660\" width=\"840\" height=\"560\" title=\"Kako bo\u017ei\u010dne recepte narediti bolj lahkotne? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK.jpg 1120w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-400x266.jpg 400w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Privo\u0161\u010dite si dovolj spanca <\/h3>\n\n\n\n<p>Med po\u010ditnicami ljudje pogosto sre\u010dajo dru\u017eino, prijatelje, znance, na televiziji predvajajo zanimive oddaje ali pa se na Netflixu pojavi nova serija, ki jo \u017eelite gledati za Bo\u017ei\u010d. Pogosto ostanete budni kar nekaj \u010dasa, kar lahko privede do pomanjkanja spanja. <strong>Pomanjkanje spanja lahko zmede hormone lakote in sitosti (leptin in grelin).<\/strong> Naslednji dan torej niste le zaspani, temve\u010d i\u0161\u010dete tudi visokokalori\u010dno hrano, ki je po mo\u017enosti sladka, slana, mastna ali v idealnem primeru kombinacija teh okusov. Da bi bile stvari \u0161e huj\u0161e, pomanjkanje spanja tudi <strong>zni\u017euje raven testosterona in zvi\u0161uje raven kortizola.<\/strong> In tega si morda nobeden od nas ne \u017eeli. <span style=\"color: #ff6600;\">[17\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Privo\u0161\u010dite si pribli\u017eno 7-9 ur dobrega spanca vsak dan.<\/strong> Pomagal vam bo nadzorovati va\u0161 apetit, \u010dez dan boste ob obisku nekoga bolj energi\u010dni in zagotovo tudi prijetnej\u0161i za dru\u017eenje. <span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">10. Ostanite aktivni<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Med prazniki vam ni treba biti privezan na kav\u010d in cel dan gledati bo\u017ei\u010dne filme<\/strong> po televiziji, ter grizljati sladkarije. \u010ce pre\u017eivite cel dan na kav\u010du, lahko pride do pove\u010danja telesne mase. <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<p><strong data-rich-text-format-boundary=\"true\">Vsak dan se pojdite na kraj\u0161i sprehod<\/strong> ali se odpravite na dalj\u0161e potovanje, da s svojimi najdra\u017ejimi ali prijatelji odkrijete lepoto svoje okolice. \u010ce je tam sneg, se spomnite svojega otro\u0161tva in se pojdite na <strong>sankanje, drsanje po ribniku, smu\u010danje ali naredite sne\u017eaka.<\/strong> Vsak korak in vsak gib sta pomembna. In zabava, v kateri u\u017eivate med kepanjem, se spla\u010da, kajne? Preprosto po\u010dnite tisto, kar vas osre\u010duje. Tudi hitra vadba doma \u0161teje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samo zabaven primer, povpre\u010dna oseba, ki tehta 150 kilogramov, porabi koli\u010dino energije, skrite v pribli\u017eno 150 gramih bo\u017ei\u010dne torte ali 240 gramih krompirjeve solate v eni uri drsanja. Torej nataknite drsalke in pojdite do ribnika ali drsali\u0161\u010da. <span style=\"color: #ff6600;\">[23] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, koliko kalorij porabite pri svojih najljub\u0161ih zimskih \u0161portih, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/koliko-kalorij-pokurijo-vase-najljubse-zimske-aktivnosti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Koliko kalorij porabite pri izvajanju svojih najljub\u0161ih zimskih aktivnosti?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-1124x749.jpg\" alt=\"Zakaj sta spanje in gibanje pomembna, \u010de \u017eelite shuj\u0161ati?\" class=\"wp-image-202489\" width=\"843\" height=\"562\" title=\"Zakaj sta spanje in gibanje pomembna, \u010de \u017eelite shuj\u0161ati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default 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 data-rich-text-format-boundary=\"true\">Povpre\u010den \u010dlovek v \u010dasu bo\u017ei\u010da pridobi pribli\u017eno manj kot dva kilograma telesne te\u017ee<\/strong>, \u010de pa malo pomislite, kaj vse zau\u017eijete in ostanete aktivni za bo\u017ei\u010d, vam ni treba skrbeti, da boste za praznike pridobili nekaj ma\u0161\u010dobnih zalog. Vsako opa\u017eeno pove\u010danje telesne mase bo ve\u010dinoma ve\u010dja koli\u010dina vode v telesu in zaloge energije v obliki glikogena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bo\u017ei\u010d je \u010das miru, sprostitve in kakovostnega dru\u017eenja z dru\u017eino in najbli\u017ejimi. U\u017eivajte po svojih \u017eeljah in <strong>ne pozabite vsaj deloma na zdrave navade<\/strong>, ki jih imate, tudi za Bo\u017ei\u010d. Toda Bo\u017ei\u010d je \u010das, ki naj bi ga pre\u017eiveli z dru\u017eino in prijatelji. Ko se ozrete nazaj, se boste spomnili lepih trenutkov z najbli\u017ejimi, smeha, pripovedovanja zgodb in dobre hrane. Saj ne, da ste med bo\u017ei\u010dem trenirali petkrat na teden. Lep bo\u017ei\u010d u\u017eivajte v teh \u010darobnih trenutkih in naj se vam vse \u017eelje uresni\u010dijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In kak\u0161en je va\u0161 pogled na Bo\u017ei\u010d? Si oddahnete od vsega in u\u017eivate v dobrem po\u010dutju in dobri hrani ali pa tudi za Bo\u017ei\u010d telovadite in u\u017eivate hrano po svoji najbolj\u0161i vesti? V komentarjih z nami delite svoje nasvete in trike, kako pristopiti k bo\u017ei\u010dnemu jedilniku. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga podprite z deljenjem, tako da se niti va\u0161i prijatelji ne bodo po nepotrebnem bali, da bodo med bo\u017ei\u010dem \u010dude\u017eno pridobili veliko, veliko kilogramov ma\u0161\u010dobe.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako med bo\u017ei\u010dem ne pridobiti odve\u010dnih kilogramov in koliko kilogramov povpre\u010den \u010dlovek obi\u010dajno pridobi? <\/p>\n","protected":false},"author":65,"featured_media":202698,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6375,7359,7605],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-306615","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-prehrana-sl","10":"tag-teza","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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