{"id":307815,"date":"2021-08-26T13:14:00","date_gmt":"2021-08-26T11:14:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=307815"},"modified":"2023-12-19T07:15:13","modified_gmt":"2023-12-19T06:15:13","slug":"kako-nadmudriti-svoju-zelju-za-slatkim","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/","title":{"rendered":"15 na\u010dina za borbu protiv \u017eelje za slatkim"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/#Moze_li_nedostatak_mikronutrijenata_biti_uzrok_zudnje_za_slatkom_ili_slanom_hranom\" title=\"Mo\u017ee li nedostatak mikronutrijenata biti uzrok \u017eudnje za slatkom ili slanom hranom?\">Mo\u017ee li nedostatak mikronutrijenata biti uzrok \u017eudnje za slatkom ili slanom hranom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/#Kako_se_rijesiti_zelje_za_slatkim_pomocu_15_jednostavnih_savjeta\" title=\"Kako se rije\u0161iti \u017eelje za slatkim pomo\u0107u 15 jednostavnih savjeta?\">Kako se rije\u0161iti \u017eelje za slatkim pomo\u0107u 15 jednostavnih savjeta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/#Sto_valja_upamtiti\" title=\"\u0160to valja upamtiti?\">\u0160to valja upamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Do\u0111ete li u isku\u0161enje da pojedete skrivenu \u010dokoladu ba\u0161 za vrijeme popodnevne kave? Ili vas iznenada spopadne neodoljiva \u017eelja za \u010dipsom, kokicama ili sladoledom dok popodne gledate neke intenzivne trenutke na TV-u?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u017dudnju za hranom mo\u017eemo shvatiti kao intenzivnu, kompulzivnu ili \u010dak nenormalnu \u017eelju da pojedemo ne\u0161to ukusno. <\/span>Ne\u0161to ukusno u ovom kontekstu zna\u010di slatku, slanu ili masnu hranu. Konzumacija takve hrane ili njihove kombinacije rezultira osloba\u0111anjem dopamina koji kratkoro\u010dno donosi ugodne osje\u0107aje, poput radosti, sre\u0107e ili trenutnog zadovoljstva i razuvjeravanja. Zahvaljuju\u0107i tome, ljudi se mogu nositi s razdobljima pove\u0107anog stresa i emocionalnog stresa, lo\u0161eg raspolo\u017eenja ili se smiriti nakon konfliktnih situacija. <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>\u017dudnju za hranom mo\u017ee uzrokovati nekoliko \u010dimbenika koji se mogu svrstati u fiziolo\u0161ke i psiholo\u0161ke utjecaje. Me\u0111utim, okolno okru\u017eenje tako\u0111er igra ulogu. \u0160to biste trebali zamisliti pod time? To mo\u017ee biti va\u0161 rutinski put s posla. Kada se zaustavite na pi\u0107u na benzinskoj pumpi ili u fast foodu, popodnevna \u0161etnja oko pekare s neodoljivim kroasanima u izlogu ili va\u0161e radno ili ku\u0107no okru\u017eenju u kojem uvijek imate na raspolaganju ne\u0161to za zadovoljenje iznenadnih \u017eudnji za hranom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">Jeste li znali da na kompulzivnu \u017eudnju za hranom dijelom utje\u010de i spol?<\/span> U usporedbi s mu\u0161karcima, \u017eene u prosjeku do\u017eive dvostruko vi\u0161e slu\u010dajeva neodoljive \u017eudnje za hranom, a tako\u0111er vole i razli\u010dite vrste hrane. \u017dene se \u010de\u0161\u0107e susre\u0107u sa \u017eeljom za slatkim, dok mu\u0161karci u ve\u0107ini slu\u010dajeva imaju \u017eelju za slanom hranom. Ova se razlika djelomi\u010dno mo\u017ee objasniti PMS-om (predmenstrualni sindrom), gdje su \u017eene obi\u010dno sklonije jesti vi\u0161e slatke, masne i slane hrane. Za svaku \u017eenu sklonost odre\u0111enim obrocima je individualna. <span style=\"color: #ff6600;\">[2\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"842\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1124x842.jpg\" alt=\"Za\u0161to imate \u017eelju za slatkom hranom?\" class=\"wp-image-201349\" style=\"width:843px;height:632px\" title=\"Za\u0161to imate \u017eelju za slatkom hranom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1124x842.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1536x1151.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-2048x1534.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Moze_li_nedostatak_mikronutrijenata_biti_uzrok_zudnje_za_slatkom_ili_slanom_hranom\"><\/span>Mo\u017ee li nedostatak mikronutrijenata biti uzrok \u017eudnje za slatkom ili slanom hranom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"970\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-970x1124.jpg\" alt=\"Mo\u017ee li nedostatak mikronutrijenata biti uzrok \u017eudnje za slatkom ili slanom hranom?\" class=\"wp-image-201505\" title=\"Mo\u017ee li nedostatak mikronutrijenata biti uzrok \u017eudnje za slatkom ili slanom hranom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-970x1124.jpg 970w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-345x400.jpg 345w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89.jpg 1300w\" sizes=\"auto, (max-width: 970px) 100vw, 970px\" \/><\/figure>\n\n\n\n<p><\/p>\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><span>Sigurno ste ve\u0107 \u010duli za teoriju da je nedostatak mikronutrijenata mo\u017eda razlog zbog kojeg \u017eudimo za odre\u0111enom hranom. A mo\u017eda to koristimo kao izgovor da opravdamo grickanje \u010dokoladne plo\u010dice. No, temelji li se ta teorija doista na \u010dinjenicama? <\/span><b>Nedostatak <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezija<\/a> mo\u017ee biti razlog za\u0161to \u017eudite za \u010dokoladom<\/b>, manjak \u017eeljeza mo\u017ee uzrokovati potrebu za mesom, a nedostatak kalcija mo\u017ee biti uzrok pretjeranog apetita za sirom. Da, no <b>ve\u0107ina ljudi \u017eudi za slatkom, slanom i masnom hranom, iako nitko u modernom zapadnom svijetu ne pati od nedostatka \u0161e\u0107era, soli ili masti.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">Prema ovoj teoriji, zar ljudi ne bi trebali voljeti svje\u017eu i minimalno prera\u0111enu hranu bogatu mikronutrijentima? Zar ne bi onda grah, ka\u0161a, maslac od kikirikija ili tjestenina od cjelovitih \u017eitarica, koji sadr\u017ee vi\u0161e magnezija od mlije\u010dne \u010dokolade, bili <\/span><b>daleko prikladnija<\/b> hrana koju bismo trebali voljeti? Iako je ova teorija u nekim aspektima mo\u017eda istinita, na\u017ealost, ona ne obja\u0161njava stvarni razlog \u017eudnje za odre\u0111enom hranom. <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<p><span data-rich-text-format-boundary=\"true\">Ako mislite da ste mo\u017eda jedini koga spopadaju <\/span><b>nekontrolirane \u017eudnje za hranom, <\/b>razuvjerit \u0107emo vas. Prema znanstvenicima sa Sveu\u010dili\u0161ta u Sheffieldu,<b> time je pogo\u0111eno do 90 % odrasle populacije.<\/b> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_se_rijesiti_zelje_za_slatkim_pomocu_15_jednostavnih_savjeta\"><\/span>Kako se rije\u0161iti \u017eelje za slatkim pomo\u0107u 15 jednostavnih savjeta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">Ve\u0107ina slu\u010dajeva kompulzivne \u017eudnje za ne\u010dim ukusnim povezana je sa \u017eeljom za slatkim. Iako se sklonost prema slatkoj hrani ne mo\u017ee lako objasniti, mo\u017eemo prona\u0107i brojne \u010dimbenike koji mogu biti razlog za\u0161to svaki dan uz popodnevnu kavu pojedete \u010dokoladnu plo\u010dicu ili neki desert. Uz pomo\u0107 ovih koraka mogu\u0107e je lako manipulirati \u010dimbenicima i <\/span><b>stalo\u017eeno smanjivati \u017eudnju za hranom.<\/b><\/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 is-style-default\">1. Osigurajte si dovoljan i kvalitetan san svakog dana<\/h3>\n\n\n\n<p><span>O va\u017enosti spavanja govori se iznova i iznova, na\u017ealost, njegova se va\u017enost u suvremenom dru\u0161tvu jo\u0161 uvijek podcjenjuje, a manjak sna je stoga neka vrsta nove dru\u0161tvene norme. <\/span><b>I kako to\u010dno manjak sna utje\u010de na apetit?<\/b> U slu\u010daju manjka sna, mo\u017eete vidjeti da imate ne\u0161to ve\u0107i apetit. Kako je to mogu\u0107e? To je zbog <b>promjene koncentracije hormona gladi i sitosti<\/b> (leptin i grelin). Koncentracija leptina se smanjuje, a razina grelina pove\u0107ava. To rezultira manjom sito\u0161\u0107u i pove\u0107anim apetitom. Bilo bi lijepo kada bi nas na taj na\u010din organizam tjerao da jedemo vi\u0161e <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> ili vo\u0107a, ali to ne \u010dini. Umjesto toga, poti\u010de nas da jedemo slatku, slanu i masnu hranu. \u017dudnja za komadom torte u kafi\u0107u ili hamburgerom iz restorana brze hrane mo\u017eda je posljedica \u010dinjenice da ve\u0107 dugo niste dobro spavali. <span style=\"color: #ff6600;\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">Prema tome, priu\u0161tite si kvalitetan san od oko 7 &#8211; 9 sati svaki dan.<\/b> Vidjet \u0107ete da \u0107ete biti daleko produktivniji, imat \u0107ete vi\u0161e energije tijekom dana i u\u010dinit \u0107ete korak naprijed prema tome da ukrotite svoju \u017eelju za slatkim. <span style=\"color: #ff6600;\">[10]<\/span><\/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=\"44248,46912,28324,28936,6322,46435,58795,36388,36412,59914\" ><\/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=\"wp-block-heading is-style-default\">2. Jedite dovoljno kalorija<\/h3>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">Ne morate \u010dak ni postaviti cilj da smr\u0161avite kako biste dobili daleko manje energije nego \u0161to va\u0161e tijelo treba. Na\u017ealost, \u010desto je dovoljan u\u017eurbani stil \u017eivota i lo\u0161e prehrambene navike. Nedovoljan unos energije mo\u017ee biti jedan od razloga za\u0161to vas tijekom dana spopada \u017eudnja za hranom. <\/span><b>Ako \u017eelite smr\u0161avjeti, postavite kalorijski deficit na 20 % svojeg trenutnog, ili idealno &#8211; optimalnog unosa kalorija.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">Iako neka djela pokazuju da ograni\u010denje kalorija potiskuje apetit, to je vrlo individualna stvar. Istina je da tijekom procesa sveukupnog pobolj\u0161anja na\u010dina \u017eivota i gubitka te\u017eine \u017eudnja za hranom postupno nestaje. Me\u0111utim, to ne isklju\u010duje apetit mnogih ljudi za energetski bogatom hranom u slu\u010dajevima ozbiljnog pomanjkanja unosa kalorija u prehrani. <\/span><span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>Ako ne znate koliko biste energije trebali unijeti tijekom dana i kako izgraditi zdravu prehranu, pro\u010ditajte na\u0161 \u010dlanak<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <b>Kako izra\u010dunati unos energije i makronutrijenata za mr\u0161avljenje ili dobivanje mi\u0161i\u0107ne mase?<\/b><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1124x750.jpg\" alt=\"Za\u0161to nedostatak sna pove\u0107ava apetit za slatkom, slanom i masnom hranom?\" class=\"wp-image-201373\" style=\"width:843px;height:563px\" title=\"Za\u0161to nedostatak sna pove\u0107ava apetit za slatkom, slanom i masnom hranom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Izbjegavajte pretjeranu aktivnost i ne ka\u017enjavajte se zbog prejedanja pretjeranim vje\u017ebanjem<\/h3>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">Velika koli\u010dina sportskih aktivnosti tako\u0111er zahtijeva ve\u0107i unos energije, dovoljno vremena za regeneraciju i spavanje. Nemojmo se zavaravati, ponekad nije lako pojesti optimalnu koli\u010dinu kalorija. Tada se po\u010dinje javljati apetit za hranom bogatom kalorijama. <\/span><b>To mo\u017ee biti i, primjerice, nekoliko sati planinarenja u planinama, a ne samo kumulativni nedostatak energije zbog prekomjernog sportskog optere\u0107enja.<\/b> Me\u0111utim, ljubitelje teretane razveselit \u0107e \u010dinjenica da <b>se ovaj efekt javlja manje kod treninga snage u odnosu na sportove izdr\u017eljivosti.<\/b> Ali to ne zna\u010di da biste trebali spavati s bu\u010dicom, naprotiv. A znate li \u0161to je jo\u0161 zanimljivije? Da je smanjenje razine tjelesne aktivnosti povezano s pove\u0107anjem \u017eelje za slatkim. <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<p><span>Ostali poroci uklju\u010duju samoka\u017enjavanje u obliku pretjerane tjelesne aktivnosti kako bi se kompenziralo za unos dodatnih kalorija. Na\u017ealost, ovo je slijepa ulica, ili bolje re\u010deno za\u010darani krug, iz kojeg se ne\u0107ete mo\u0107i izvu\u0107i na ovaj na\u010din. <\/span><b>\u0160to se doga\u0111a ako uz slatki\u0161e unesete dodatne kalorije?<\/b> Ni\u0161ta, upravo ste uzeli nekoliko stotina dodatnih kalorija i \u017eivot vam ide dalje. Nije kraj svijeta, ne\u0107ete dobiti puno vi\u0161ka kilograma ili masno\u0107e. Shvatite to kao \u010dinjenicu, vratite se zdravom na\u010dinu \u017eivota i sljede\u0107i put poku\u0161ajte razmisliti \u0161to bi moglo biti uzrok va\u0161oj \u017eelji za slatkim. Ako ste zainteresirani za pravilno postavljanje plana treninga, pro\u010ditajte na\u0161 \u010dlanak <b><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izraditi kvalitetan plan vje\u017ebanja &#8211; savjeti, treninzi, naj\u010de\u0161\u0107e gre\u0161ke<\/a><\/b>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1124x749.jpg\" alt=\"Izbjegavajte pretjerane sportove i ne ka\u017enjavajte prekomjernu tjelovje\u017ebu za jelo\" class=\"wp-image-201388\" style=\"width:843px;height:562px\" title=\"Izbjegavajte pretjerane sportove i ne ka\u017enjavajte prekomjernu tjelovje\u017ebu za jelo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Odlu\u010dite se za zdravu hranu i pazite da jedete puno vo\u0107a i povr\u0107a<\/h3>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u0160to to zna\u010di? Poku\u0161ajte izbjegavati brzu hranu, slatki\u0161e, slane grickalice, pr\u017eenu hranu i hranu s visokim glikemijskim indeksom, \u0161to mo\u017ee dovesti do toga da razina \u0161e\u0107era u krvi podivlja, kao i va\u0161 trbuh. Zbog naglih fluktuacija glukoze u krvi (razina \u0161e\u0107era u krvi), osjetit \u0107ete nalet energije u venama, koja \u0107e za trenutak nestati, a vi \u0107ete se opet na\u0107i u potrazi za ne\u010dime slatkim. I upravo to je ono \u0161to \u017eelite sprije\u010diti. <\/span><b>Op\u0107enito, ve\u0107i osje\u0107aj energije tijekom dana dobivate redovnom prehranom bogatom svim bitnim hranjivim tvarima, a ne kavom i komadom \u010dokolade \u0161est puta dnevno.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Jedite vi\u0161e vo\u0107a i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>.<\/b> Odrasla osoba treba dnevno jesti najmanje 400 grama povr\u0107a i 200 grama vo\u0107a. Kako vam povr\u0107e i vo\u0107e mogu pomo\u0107i u borbi protiv \u017eelje za slatkim? Sadr\u017ee vlakna koja blagotvorno djeluju na osje\u0107aj sitosti, pa ne\u0107ete \u017eudjeti za ne\u010dim drugim \u0161to \u0107ete pojesti odmah nakon prvog me\u0111uobroka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">Mo\u017eete slijediti principe zdravog tanjura, gdje na kraju dana va\u0161 cjelodnevni obrok treba nalikovati tome. <\/span><b>Koji su najbolji izvori ugljikohidrata, bjelan\u010devina i masti?<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Izvori proteina:<\/b> meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>, plodovi mora, mlije\u010dni proizvodi i sirevi, jaja, mahunarke (gra\u0161ak, grah, sve vrste le\u0107e, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/slanutak-hr\/\" class=\"ek-link\">slanutak<\/a>, edamame), pseudo\u017eitarice (heljda, amarant, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>), tofu, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">tempeh<\/a>, ora\u0161asti plodovi i sjemenke, veganske zamjene za meso od povr\u0107a,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> protein sirutke<\/a>,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> biljni protein<\/a>,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/energetske-i-zobene-plocice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> proteinske plo\u010dice<\/a>.<\/li>\n\n\n\n<li><b>Izvori masti:<\/b> ora\u0161asti plodovi i sjemenke,<a href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> ulja<\/a>, masline, avokado, maslac i mast kao prirodna komponenta \u017eivotinjskih bjelan\u010devina.<\/li>\n\n\n\n<li><b>Izvori ugljikohidrata:<\/b><a href=\"https:\/\/gymbeam.hr\/pahuljice-i-muesli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> integralni kruh i \u017eitarice<\/a> (zob, bra\u0161no, ri\u017ea, tjestenina i peciva), pseudo\u017eitarice, krumpir i batat, mahunarke, vo\u0107e i povr\u0107e.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>Nemojte se bojati jesti ni nakon ve\u010dernjeg treninga. Ako ste zainteresirani za ovu temu, pro\u010ditajte na\u0161 \u010dlanak<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <b>\u0160to jesti prije i poslije treninga da biste postigli maksimalne rezultate.<\/b><\/a><\/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 is-style-default\">5. Dajte prednost slo\u017eenim ugljikohidratima i unosite dovoljno vlakana<\/h3>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">Ljudi \u010desto preska\u010du priloge za ru\u010dak i ve\u010deru<\/b> i po\u010dinju pripremati salatu na tisu\u0107u razli\u010ditih na\u010dina, jer vjeruju da je dobra. \u0160to \u0107e posti\u0107i time? <b>Sve u svemu, dramati\u010dno smanjuju unos energije i proteina.<\/b> Zbog toga se tijekom dana, a posebno nave\u010der, mogu boriti sa \u017eudnjom za slatkom i energetski bogatom hranom. \u0160to se doga\u0111a kad, unato\u010d svim mukama, ljudi to izdr\u017ee i smr\u0161ave? U pravilu se vra\u0107aju starim prehrambenim navikama u vrijeme prije salata i iskuse neugodan jo-jo efekt. Naravno, postoje iznimke od pravila. <b>No nije li bolje nau\u010diti jesti prema svojim potrebama, a da se ne poku\u0161avate mu\u010diti dijetalnom salatom?<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>Dajte priliku prilogu uz jelo u obliku slo\u017eenih ugljikohidrata s obzirom na to da ne povisuje toliko razinu \u0161e\u0107era u krvi zbog ve\u0107eg sadr\u017eaja vlakana. <\/span><b>Odaberite<\/b> cjelovite \u017eitarice, peciva, tjesteninu,<a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuskus-hr\/\" class=\"ek-link\"> kus-kus<\/a>, bulgur, krumpir, batat, zob, pseudo\u017eitarice, mahunarke, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> i vo\u0107e. Tako\u0111er imajte na umu da bi ugljikohidrati trebali <b>biti dio slo\u017eenog obroka<\/b> bogatog proteinima, mastima i vlaknima. Na taj \u0107ete na\u010din posti\u0107i polagani postupni porast razine \u0161e\u0107era u krvi. \u0160to to zna\u010di? Da \u0107ete se osje\u0107ati sitije i ne\u0107ete tako \u010desto osje\u0107ati \u017eudnju za hranom. <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<p><b>Odrasla osoba treba unositi oko 30 &#8211; 35 grama vlakana dnevno.<\/b><a href=\"https:\/\/www.dge.de\/wissenschaft\/referenzwerte\/kohlenhydrate-ballaststoffe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> Preporuka zemalja njema\u010dkog govornog podru\u010dja DACH<\/a> ka\u017ee 16 g vlakana na 1.000 kcal za mu\u0161karce i 12.5 g na 1.000 kcal za \u017eene. Izme\u0111u ostalog,<b> vlakna produ\u017euju osje\u0107aj sitosti nakon obroka, pa nemojte zaboraviti i na njihov dovoljan unos.<\/b><\/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 is-style-default\">6. Konzumirajte dovoljno proteina<\/h3>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">Unos proteina je presudan u borbi protiv svih \u017eudnji za hranom<\/b>. Podr\u017eava gubitak kilograma pove\u0107avaju\u0107i potro\u0161nju energije u mirovanju i u snu, suzbijaju\u0107i apetit i produljuju\u0107i osje\u0107aj sitosti i zadovoljstva nakon obroka na dulje vremensko razdoblje.<span style=\"color: #ff6600;\"> [13\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>Osnovni unos proteina za sporta\u0161e koji treniraju snagu trebao bi biti u rasponu <\/span><b>1,4 &#8211; 2,0 grama proteina po kilogramu tjelesne te\u017eine.<\/b> Ljudi koji poku\u0161avaju kontrolirati svoj apetit mogu imati koristi i od unosa proteina od oko 1,4 g po kilogramu tjelesne te\u017eine. <span style=\"color: #ff6600;\">[13]<\/span> Ako \u017eelite pro\u0161iriti raspon izvora proteina, pro\u010ditajte na\u0161 \u010dlanak<a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <b>20 namirnica s kojima lako mo\u017eete dodati proteine u prehranu<\/b><\/a><a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\"><b>.<\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1124x749.jpg\" alt=\"Proteini \u0107e pomo\u0107i da va\u0161a \u017eelja za slatkim bude pod kontrolom\" class=\"wp-image-201416\" style=\"width:843px;height:562px\" title=\"Proteini \u0107e pomo\u0107i da va\u0161a \u017eelja za slatkim bude pod kontrolom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK.jpg 1647w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Jedite redovito i nemojte gladovati<\/h3>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">Dobro je imati barem neki sustav i red u prehrani.<\/b> Ako ste jedan od onih koji ne jedu puno tijekom dana, tada se najvjerojatnije borite protiv ve\u010dernjih pohoda na hladnjak i smo\u010dnicu, gdje \u0107ete pojesti gotovo sve \u0161to ugledate. Isto tako, to \u0161to ne\u0107ete jesti nakon 18 sati nije pravi put do uspjeha. Ako vam redoviti unos hrane predstavlja problem, poku\u0161ajte <b>s pripremanjem hrane<\/b>. S pripremom obroka vi\u0161e ne\u0107ete i\u0107i u kupovinu gladni i kupiti ne\u0161to da biste uta\u017eili svoju \u017eudnju za hranom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Na poslu se opskrbite zdravim poslasticama<\/b> u obliku vo\u0107a, proteinskih plo\u010dica ili nekoliko gr\u010dkih jogurta, zajedno s granolom u hladnjaku, spremnim za zdravi me\u0111uobrok. Da biste saznali vi\u0161e o raspore\u0111ivanju hrane u kutije s pretincima, pro\u010ditajte na\u0161 \u010dlanak<a href=\"https:\/\/gymbeam.hr\/blog\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <b>Kako u\u010dinkovito pripremiti i spakirati obroke?<\/b><\/a><\/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 is-style-default\">8. Pijte dovoljno vode tijekom dana<\/h3>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">Koliko vode bi trebalo popiti dnevno?<\/b> Dnevno biste trebali piti oko 30 &#8211; 45 ml teku\u0107ine po kilogramu tjelesne te\u017eine. Za \u017eenu od 65 kilograma to je najmanje 1.950 ml teku\u0107ine dnevno, a za mu\u0161karca od 80 kilograma to je najmanje 2.400 ml teku\u0107ine tijekom dana.<b> Re\u017eim pijenja treba se sastojati uglavnom od vode<\/b> i nezasla\u0111ene mineralne vode. Tako\u0111er mo\u017eete pove\u0107ati unos teku\u0107ine, naprimjer, kvalitetnom kavom ili \u010dajem. <b>Imajte na umu da znojenje i sport pove\u0107avaju potrebu za unosom teku\u0107ine<\/b> barem za koli\u010dinu onoga \u0161to ste izlu\u010dili znojem. <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><b data-rich-text-format-boundary=\"true\">Ako iznenada osjetite \u017eudnju za hranom, prvo poku\u0161ajte popiti veliku \u010da\u0161u vode<\/b> i pri\u010dekajte da prestane. Nekim ljudima dehidracija mo\u017ee pove\u0107ati \u017eudnju za hranom i glad. <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<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 is-style-default\">9. Smanjite potro\u0161nju \u0161e\u0107era i barem ga djelomi\u010dno zamijenite alternativama<\/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=\"904\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-904x1124.jpg\" alt=\"Kako zdravo zamijeniti \u0161e\u0107er?\" class=\"wp-image-201538\" title=\"Kako zdravo zamijeniti \u0161e\u0107er?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-904x1124.jpg 904w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-322x400.jpg 322w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-1235x1536.jpg 1235w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK.jpg 1333w\" sizes=\"auto, (max-width: 904px) 100vw, 904px\" \/><\/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><a href=\"https:\/\/apps.who.int\/iris\/bitstream\/handle\/10665\/149782\/9789241549028_eng.pdf;jsessionid=D8A76CF686E0D0906EC483FF19B48F2A?sequence=1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span>Prema WHO<\/span><\/a><span>, trebali bismo smanjiti konzumaciju dodanih \u0161e\u0107era s 10 % CEP (ukupni unos energije) na 5 % CEP, \u0161to je oko 31 grama za prosje\u010dnu aktivnu odraslu osobu. Na\u017ealost, danas je u modernom svijetu unos \u0161e\u0107era mnogo ve\u0107i.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">Koji je najbolji i najzdraviji na\u010din zamjene \u0161e\u0107era?<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Sirup od cikorije<\/b> ima slatkast okus zahvaljuju\u0107i topivom vlaknu inulinu. Prirodno ga sadr\u017ei korijen cikorije od kojeg se proizvodi sirup. 100 grama sirupa cikorije sadr\u017ei samo 5 g \u0161e\u0107era i 160 kcal. Uz to, dose\u017ee oko polovice slatko\u0107e \u0161e\u0107era.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Eritritol<\/b><\/a> je zasla\u0111iva\u010d bez kalorija koji se smatra jednom od najboljih alternativa klasi\u010dnom \u0161e\u0107eru. Ima 70 % slatko\u0107e \u0161e\u0107era (saharoze). <b>Mo\u017eete ga koristiti za pe\u010denje, kavu, \u010daj ili ka\u0161u.<\/b> U prirodi se eritritol nalazi u nekom vo\u0107u i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107u<\/a>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Ksilitol<\/b><\/a> poznat je kao brezin \u0161e\u0107er koji se u prirodi tako\u0111er \u010desto nalazi u nekim vrstama vo\u0107a i povr\u0107a. Njegova slatko\u0107a usporediva je sa \u0161e\u0107erom i sadr\u017ei oko 2,4 kcal po gramu. <b>Ksilitol se koristi za pe\u010denje ili zasla\u0111ivanje popularnih pi\u0107a i jela.<\/b><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">10. Upravljajte stresom i ne dopustite da vas kontrolira<\/h3>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">Na stresne situacije svi reagiraju na malo druga\u010diji na\u010din.<\/b> Na\u017ealost, velika ve\u0107ina ljudi otklanja stres slatkom hranom koja \u0107e samo privremeno donijeti zadovoljstvo i divne osje\u0107aje, a onda do\u0111e povratak u stvarnost. <b>Dugotrajni stres pove\u0107ava razinu hormona stresa kortizola<\/b> koji je povezan s pove\u0107anom \u017eeljom za slatkom i nezdravom hranom. <span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije nego \u0161to odlu\u010dite stresnu situaciju &#8220;rije\u0161iti&#8221; \u010dokoladnom plo\u010dicom, isprobajte nekoliko jednostavnih trikova koji \u0107e vam pomo\u0107i da upravljate stresom bez uno\u0161enja nepotrebnih kalorija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Redovito se bavite sportom<\/b> i \u010desto oti\u0111ite u prirodu. Sport je prirodan na\u010din rje\u0161avanja stresa i ja\u010danja zdravlja.<\/li>\n\n\n\n<li><b>Pru\u017eite priliku meditaciji i osvje\u0161tavanju.<\/b> Pojam osvje\u0161tavanje mo\u017eemo shvatiti kao svjesno usmjeravanje pozornosti na sada\u0161nji trenutak, bez predrasuda. Poput meditacije, pa\u017enja se usredoto\u010duje na dah i razmatranjem vlastitih misli mo\u017ee smanjiti stres ili pomo\u0107i u u\u010dinkovitijem rje\u0161avanju problema. Tako\u0111er mo\u017eete koristiti jednu od modernih aplikacija za meditaciju koja \u0107e vas uspje\u0161no voditi kroz sesiju. <span style=\"color: #ff6600;\">[20]<\/span><\/li>\n\n\n\n<li><b>Tako\u0111er mo\u017eete isprobati i <\/b><a href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>terapiju hladnom vodom<\/b><\/a><b>, saunu<\/b> ili bilo koju aktivnost koja \u0107e vas veseliti. Naprimjer, kada ste zadnji put pro\u010ditali knjigu?<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>Da biste saznali vi\u0161e o metodama smanjenja stresa, pro\u010ditajte na\u0161 \u010dlanak<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <b>Za\u0161to je stres opasan i kako ga smanjiti?<\/b><\/a><\/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 is-style-default\">11. Ne jedite iz dosade<\/h3>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">Kad vam postane dosadno, odlazite \u010de\u0161\u0107e u kuhinju kako biste prona\u0161li ne\u0161to za jelo<\/b>. Sigurno to znate, samo probajte vidjeti koliko vam se puta dnevno dogodi da, bez razmi\u0161ljanja o tome, tra\u017eite ne\u0161to slatko. Kada se za\u017eelite slatkog,<b> krenite sa zdravijim alternativama.<\/b> \u0160to mo\u017eete jesti umjesto \u010dokolade? Komad va\u0161eg omiljenog vo\u0107a s velikom \u010da\u0161om vode i pri\u010dekajte neko vrijeme da vidite ho\u0107e li vas i dalje gnjaviti glad.<\/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\">Nedajte nude \u0161ancu<\/strong> a sk\u00faste n\u00e1js\u0165 straten\u00fa l\u00e1sku k star\u0161ej z\u00e1\u013eube alebo sa zamyslite nad t\u00fdm, ak\u00fa kreat\u00edvnu \u010dinnos\u0165 by ste sa chceli nau\u010di\u0165. Vyu\u017ei\u0165 m\u00f4\u017eete aj kurzy z bohatej ponuky online vzdel\u00e1vac\u00edch platforiem. V pr\u00edpade, \u017ee bojujete s ma\u0161krten\u00edm a chcete sa ho zbavi\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako v\u00e1m ma\u0161krtenie br\u00e1ni v chudnut\u00ed? 11 jednoduch\u00fdch sp\u00f4sobov ako dosta\u0165 jedlo pod kontrolu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1124x749.jpg\" alt=\"Kako se rije\u0161iti \u017eelje za slatkim? Nemojte jesti iz dosade\" class=\"wp-image-201444\" style=\"width:843px;height:562px\" title=\"Kako se rije\u0161iti \u017eelje za slatkim? Nemojte jesti iz dosade\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">12. Sakrijte primamljivu hranu<\/h3>\n\n\n\n<p><b>Ono \u0161to kod ku\u0107e nemate ili ne vidite, ne\u0107ete pojesti.<\/b> Ovako bi ujedno mogao zvu\u010dati jo\u0161 jedan savjet o borbi protiv \u017eelje za slatkim. Stavite vo\u0107e, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, konzerviranu hranu ili zalihe tjestenine ili mahunarki na najvidljivija mjesta, idealno u razinu va\u0161ih o\u010diju. <b>Kada prestanete kupovati slatki\u0161e,<\/b> stvorit \u0107ete ku\u0107no okru\u017eenje koje \u0107e igrati u va\u0161u korist, a ne protiv vas. <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=\"wp-block-heading is-style-default\">13. Prepoznajte svoje prehrambene navike, emocije i situacije u kojima pose\u017eete za slatkim<\/h3>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">Za\u017eelite li se ikada ne\u010dega slatkog kada skuhate popodnevnu kavu ili pro\u0161etate kraj pekarnice? Mo\u017eda su to va\u0161e prethodne prehrambene navike koje ste razvili tijekom \u017eivota. <\/span><b>Kada vas netko iznervira, posegnete li za ne\u010dime slatkim?<\/b> Tada \u0107e za to jedenje prvenstveno biti odgovorne emocije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b data-rich-text-format-boundary=\"true\">Lo\u0161e prehrambene navike i poroci.<\/b> Poku\u0161ajte prepoznati situacije u kojima jedete samo iz navike. Ako vodite dnevnik u koji zapisujete situacije kada \u017eudite za ne\u010dim slatkim, lak\u0161e \u0107ete prepoznati svoje lo\u0161e prehrambene navike i mo\u017eete po\u010deti raditi na njihovom uklanjanju.<\/li>\n\n\n\n<li><b data-rich-text-format-boundary=\"true\">Emocije i raspolo\u017eenje.<\/b> Lo\u0161e raspolo\u017eenje povezano je sa \u017eudnjom za grickalicama, koja raspolo\u017eenje mo\u017ee pobolj\u0161ati samo kratkoro\u010dno. Opet, rije\u010d je o slanoj, slatkoj i masnoj hrani. To mo\u017eemo re\u0107i i za situacije kada vas netko \u017eivcira, iznevjeri ili rastu\u017ei. Opet, time mo\u017eete lak\u0161e upravljati uz pomo\u0107 dnevnika. A nije li bolje poku\u0161ati se nositi s osje\u0107ajima bave\u0107i se nekim sportom? <span style=\"color: #ff6600;\">[22]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">14. Ako ste \u017eena, poku\u0161ajte upravljati svojim PMS-om<\/h3>\n\n\n\n<p><span>Tijekom posljednjeg tjedna menstrualnog ciklusa hormoni se igraju sa<\/span><b> \u017eenskim tijelom i zbog toga \u0107ete se mo\u017eda osje\u0107ati gladnije, razdra\u017eljivije i \u017eudjeti za slatkom, slanom i masnom hranom.<\/b> Ako imate \u017eelju za slatkim za vrijeme PMS-a, poku\u0161ajte jesti vi\u0161e vo\u0107a, proteinske plo\u010dice ili dodajte \u017eli\u010dicu omiljenog <a href=\"https:\/\/gymbeam.hr\/maslac\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslaca od ora\u0161astih plodova<\/a> u svoju ka\u0161u. Ako se ne ograni\u010davate nepotrebno jedu\u0107i samo salate ili izbjegavaju\u0107i priloge, mo\u017eete pobijediti PMS ili barem ubla\u017eiti njegove manifestacije. <span style=\"color: #ff6600;\">[24]<\/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 is-style-default\">15. Jedite zdrave grickalice<\/h3>\n\n\n\n<p>Kao \u0161to smo ve\u0107 rekli, sirup od cikorije, eritritol ili ksilitol, naprimjer, mogu pomo\u0107i u smanjenju konzumacije \u0161e\u0107era.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">Kako zadovoljiti \u017eelju za slatkime na zdraviji na\u010din?<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/proteinski-puding-s-chia-sjemenkama-i-malinama\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Proteinski puding<\/b><\/a><b> s vo\u0107em <\/b>nadokna\u0111uje proteine i zadovoljava \u017eelju za slatkim. Sve \u0161to trebate je obi\u010dan <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/puding-hr\/\" class=\"ek-link\">puding<\/a>, mlijeko i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mjerica proteina<\/a>.<\/li>\n\n\n\n<li><b>Smrznuto gro\u017e\u0111e izvrstan<\/b> je na\u010din za dr\u017eanje \u017eelje za slatkim pod kontrolom. Osvje\u017eava i izvrsnog je okusa.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Proteinska plo\u010dica<\/b><\/a><b> ili keks <\/b>mo\u017ee vam pomo\u0107i da se rije\u0161ite \u017eelje za slatkim na poslu, kod ku\u0107e ili nakon treninga.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/proteinski-sladoled-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinski sladoled<\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-sladoled-iz-kucne-radinosti-na-3-nacina\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sladoled na \u0161tapi\u0107u<\/a><\/strong>daleko su bolja alternativa sladoledu koji sadr\u017ei vrhnje i mnogo vi\u0161e kalorija.<\/li>\n\n\n\n<li><b>Gr\u010dki jogurt s vo\u0107em i sirupom <\/b>od cikorije ili beskalori\u010dnim sirupom obradovat \u0107e va\u0161e okusne pupoljke i time \u0107e biti bolja i zdravija varijanta za borbu protiv \u017eelje za slatkim.<\/li>\n\n\n\n<li><b>Svje\u017ei sir ili bijeli slatki jogurt. <\/b>Kako ga pripremiti? Nare\u017eite svoje omiljeno vo\u0107e, dodajte \u017eli\u010dicu maslaca od kikirikija, malu \u0161aku ora\u0161astih plodova i slatki svje\u017ei sir spreman je za poslu\u017eivanje.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1124x749.jpeg\" alt=\"Kako zdravo grickati, a ne udebljati se?\" class=\"wp-image-201457\" style=\"width:843px;height:562px\" title=\"Kako zdravo grickati, a ne udebljati se?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_valja_upamtiti\"><\/span>\u0160to valja upamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">Za \u017eudnju za hranom odgovorni su brojni \u010dimbenici, no nedostatak mikronutrijenata nije uvijek slu\u010daj.<\/span><b> Ne morate po\u010deti strogo slijediti sve savjete koje smo vam danas dali. Bit \u0107e dovoljno ako biste se svaki tjedan mogli usredoto\u010diti na jedno podru\u010dje svog na\u010dina \u017eivota.<\/b> Prvo poku\u0161ajte spavati najmanje 7 sati dnevno tijekom jednog tjedna, dodajte dovoljno proteina u svaki obrok sljede\u0107i tjedan i nastavite, primjerice, s kompletnom preinakom dnevnog jelovnika. <b>Ne ide sve od samog po\u010detka i trebate biti strpljivi i dosljedni.<\/b> A znate li \u0161to je sjajna nuspojava oporavka na\u010dina \u017eivota?<b> Vjerojatno \u0107ete uspjeti smr\u0161avjeti bez da se morate silno truditi.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li i vi ludu \u017eelju za slatkim? U komentarima podijelite svoje naputke i savjete o tome kako ju staviti pod kontrolu. Ako vam se svidio \u010dlanak, podr\u017eite ga dijeljenjem kako bi se i va\u0161i prijatelji rije\u0161ili \u017eelje za slatkim. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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","protected":false},"excerpt":{"rendered":"<p>\u017delja za slatkim obi\u010dno prevlada nave\u010der, dok nekima smeta i po cijeli dan. Saznajte za\u0161to imate tu \u017eelju i kako ju mo\u017eete nadmudriti.<\/p>\n","protected":false},"author":65,"featured_media":201601,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6368,6668,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-307815","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-plan-prehrane-hr","10":"tag-zdrav-nacin-zivota-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 na\u010dina za borbu protiv \u017eelje za slatkim - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u017delja za slatkim obi\u010dno prevlada nave\u010der, dok nekima smeta i po cijeli dan. 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