{"id":309641,"date":"2021-11-20T08:02:00","date_gmt":"2021-11-20T07:02:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=309641"},"modified":"2024-06-01T21:39:40","modified_gmt":"2024-06-01T19:39:40","slug":"nacrt-priprave-obrokov-za-2000-kcal","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/nacrt-priprave-obrokov-za-2000-kcal\/","title":{"rendered":"Na\u010drt priprave obrokov za 2000 kcal"},"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\/nacrt-priprave-obrokov-za-2000-kcal\/#Kaksne_so_prednosti_vnaprej_pripravljenega_obroka\" title=\"Kak\u0161ne so prednosti vnaprej pripravljenega obroka?\">Kak\u0161ne so prednosti vnaprej pripravljenega obroka?<\/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\/nacrt-priprave-obrokov-za-2000-kcal\/#Nacrt_hujsanja_za_ljudi_s_sedecimi_sluzbami\" title=\"Na\u010drt huj\u0161anja za ljudi s sede\u010dimi slu\u017ebami\">Na\u010drt huj\u0161anja za ljudi s sede\u010dimi slu\u017ebami<\/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\/nacrt-priprave-obrokov-za-2000-kcal\/#Tedenski_nacrt_prehrane_za_2000_kcal\" title=\"Tedenski na\u010drt prehrane za 2000 kcal\">Tedenski na\u010drt prehrane za 2000 kcal<\/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\/nacrt-priprave-obrokov-za-2000-kcal\/#Kako_prilagajate_prehrano_svojim_potrebam\" title=\"Kako prilagajate prehrano svojim potrebam?\">Kako prilagajate prehrano svojim potrebam?<\/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\/nacrt-priprave-obrokov-za-2000-kcal\/#Kako_meriti_napredek\" title=\"Kako meriti napredek?\">Kako meriti napredek?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/nacrt-priprave-obrokov-za-2000-kcal\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>S predhodnim na\u010drtovanjem in pripravo obrokov boste veliko la\u017eje dosegli zastavljene cilje, ne glede na to, ali \u017eelite shuj\u0161ati, zdravo pridobiti na telesni te\u017ei ali imeti dovolj energije za vse svoje dejavnosti. Prav tako vam to prihrani dragoceni \u010das, denar in razmi\u0161ljanje o tem, kaj hitro skuhati, ko ste la\u010dni. <strong>Tako boste imeli ve\u010dji nadzor nad tem, kaj jeste<\/strong>, in boste tako podprli svojo odlo\u010denost, da dose\u017eete svoje sanjsko telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tem \u010dlanku smo za vas pripravili <strong>tedenski jedilnik s petimi dnevnimi obroki<\/strong> s povpre\u010dno kalori\u010dno vrednostjo 2000 kcal. Dolo\u010den je za potrebe oseb s sede\u010dimi slu\u017ebami, ki se ve\u010dkrat na teden ukvarjajo s \u0161portno dejavnostjo. Uporabljajo ga lahko na primer \u017eenske, ki redno telovadijo in posku\u0161ajo po\u010dasi shuj\u0161ati. Primeren pa je tudi za mo\u0161ke, ki se manj gibljejo in si prizadevajo shuj\u0161ati. Poleg tega lahko ta jedilnik prilagodite svojim potrebam ali ga uporabite kot navdih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksne_so_prednosti_vnaprej_pripravljenega_obroka\"><\/span>Kak\u0161ne so prednosti vnaprej pripravljenega obroka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Priprava obrokov vnaprej zahteva na\u010drtovanje in dobro organizacijo, vendar se vsekakor izpla\u010da.&nbsp;<\/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\">1. La\u017eje dose\u017eete svoje cilje.<\/h3>\n\n\n\n<p>\u010ce na\u010drtujete obroke v skladu z dobro prilagojenim prehranskim na\u010drtom, boste pove\u010dali mo\u017enosti za uspeh pri huj\u0161anju, <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" target=\"_blank\" aria-label=\"zdravem pridobivanju telesne (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravem pridobivanju telesne<\/a> te\u017ee ali katerem koli drugem zastavljenem cilju. Uravnote\u017eena prehrana bo podpirala tudi telesno zmogljivost, <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\"rast in regeneracijo mi\u0161ic (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rast in regeneracijo mi\u0161ic<\/a>. Zanimive rezultate je dala tudi \u0161tudija, ki ka\u017ee, da je priprava obrokov povezana z ve\u010djo koli\u010dino zau\u017eitega sadja in zelenjave ter ve\u010djo verjetnostjo ohranjanja zdrave telesne te\u017ee. <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-870x1124.jpg\" alt=\"Prednosti vnaprej pripravljenih obrokov\" class=\"wp-image-304658\" title=\"Prednosti vnaprej pripravljenih obrokov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-870x1124.jpg 870w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-309x400.jpg 309w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-1188x1536.jpg 1188w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1.jpg 1425w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Prihranili boste \u010das in denar<\/h3>\n\n\n\n<p>Pripravite lahko glavno jed in jo razdelite v posode. Ob koncu tedna si lahko na primer vzamete eno do dve uri \u010dasa, med tednom pa prav toliko \u010dasa. Tako boste pripravili ve\u010d porcij prilog, mesa ali drugih beljakovinsko bogatih \u017eivil, ki vam bodo zadostovale za dva do tri dni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predhodno pripravljen obrok nato samo pogrejemo, ga obogatimo s sve\u017eo zelenjavo in \u017ee imamo pred seboj uravnote\u017een obrok. S tem <strong>prihranite \u010das<\/strong>, ki ga lahko porabite za svoje hobije. Doma pripravljeni obroki so obi\u010dajno tudi <strong>cenej\u0161i od obrokov v restavracijah.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ne bo vam treba improvizirati&nbsp;<\/h3>\n\n\n\n<p>\u010ce nimate vnaprej pripravljene hrane in ste la\u010dni, boste verjetno pojedli prvo stvar, ki jo boste zagledali. Vnaprej pripravljeni obroki bodo poskrbeli, da se v trenutkih, ko ste la\u010dni kot volk, ne boste podvrgli nezdravim sladkarijam ali mastni hitri hrani. <span style=\"color: #ff6600\">[3]<\/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\">4. Pripravite hrano po svojem okusu<\/h3>\n\n\n\n<p>Sami najbolje poznate svoje okuse in veste, kako jih zadovoljiti. Pri pripravi hrane lahko uporabite svoja najljub\u0161a <strong><a href=\"https:\/\/gymbeam.si\/zacimbe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zeli\u0161\u010da in za\u010dimbe<\/a><\/strong> ter eksperimentirate z njihovimi kombinacijami na razli\u010dne na\u010dine. <span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Redno se boste prehranjevali<\/h3>\n\n\n\n<p>S pripravo obrokov boste poskrbeli tudi za to, da ne boste izpustili kosila ali prigrizkov, kar bi lahko privedlo do prenajedanja pozneje \u010dez dan ali do pogostih ve\u010dernih napadov na hladilnik. <strong>Po drugi strani pa je redna prehrana povezana z ve\u010djim uspehom pri huj\u0161anju<\/strong>. Svojemu telesu boste preprosto dali vse, kar potrebuje, to pa vam bo zagotovilo uravnote\u017eeno raven energije \u010dez dan in ne boste \u010dutili pretirane utrujenosti. <span style=\"color: #ff6600\">[4]<\/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=\"5431,28792,31295,105787,105907,105964\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nacrt_hujsanja_za_ljudi_s_sedecimi_sluzbami\"><\/span>Na\u010drt huj\u0161anja za ljudi s sede\u010dimi slu\u017ebami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u010drtovali bomo jedilnik za Valentino, ki se \u017ee ve\u010d let trudi shuj\u0161ati s strogimi dietami. Vendar te diete nikoli niso prinesle dolgoro\u010dnih rezultatov. Zato se je tokrat odlo\u010dila za bolj specifi\u010dno in trajnostno pot.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valentina je izra\u010dunala njen energijski vnos, ki naj bi ji omogo\u010dil postopno zmanj\u0161anje telesne te\u017ee. Stara je trideset let, dela v banki in se na delo vozi z avtobusom. Ima sede\u010de delo. Vendar se danes trudi \u010dim ve\u010d hoditi, da bi podprla svoj trud. Dvakrat na teden obi\u0161\u010de tudi fitnes, kjer se ukvarja predvsem z vadbo za mo\u010d, dvakrat na teden pa gre na tridesetminutni tek. Trenutno tehta 79 kg, meri 175 cm in ima pribli\u017eno 27 % telesne ma\u0161\u010dobe.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-1124x750.jpg\" alt=\"Vzorec na\u010drta prehrane v vrednosti 2000 kcal z namenom huj\u0161anja\" class=\"wp-image-304672\" style=\"width:843px;height:563px\" title=\"Vzorec na\u010drta prehrane v vrednosti 2000 kcal z namenom huj\u0161anja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Ko je te vrednosti vnesla v <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spletni kalkulator<\/a>, je ugotovila, da bi morala zau\u017eiti pribli\u017eno <strong>2021 kcal, 245 g ogljikovih hidratov, 134 g beljakovin in 56 g ma\u0161\u010dob<\/strong>. Pri na\u010drtovanju jedilnika se bomo torej posku\u0161ali \u010dim bolj pribli\u017eati tem priporo\u010dilom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valentine je petkrat na dan in nima nobenih alergij na hrano ali drugih omejitev. Rada izmenjuje \u017eivalske in rastlinske beljakovine ter razli\u010dne vrste prilog, sadja in zelenjave. Obi\u010dajno ji uspe zajtrk pojesti doma ali pa v slu\u017ebo vzame vnaprej pripravljen obrok v posodi, kadar ga zjutraj ne more pojesti v miru. Prav tako si v posodah pripravi in porcionira prigrizke in kosila. Vse to vzame s seboj v ve\u010djo torbico ali<strong> <a href=\"https:\/\/gymbeam.si\/torba-za-hrano-fit-prep-black-6-posod-za-hrano-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">torbo za hrano<\/a>,<\/strong> <strong>tako da ima s seboj hrano za ves dan, v slu\u017ebi pa ji ni treba ve\u010d razmi\u0161ljati, kaj bo jedla.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako ne bo ve\u010d jedla kosila v bli\u017enji restavraciji s hitro prehrano in za malico ne bo pojedla cele \u010dokolade, kot je to po\u010dela v preteklosti. Zdaj posku\u0161a vsaki dve do tri ure pojesti polnovreden obrok, ki jo zaradi uravnote\u017eenega prehranskega profila ter zadostne koli\u010dine beljakovin in vlaknin zanesljivo nasiti.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ta prehrana je primerna tudi za mo\u0161ke, ki opravljajo sede\u010de delo, ob\u010dasno telovadijo in posku\u0161ajo shuj\u0161ati<\/strong>. Ali je primerna za vas, lahko preprosto ugotovite z izra\u010dunom v na\u0161em spletnem kalkulatorju. Lahko ga tudi nekoliko prilagodite, da bo bolj ustrezal va\u0161im potrebam.<\/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 dolo\u010diti energijski in hranilni vnos glede na svoje cilje, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati energijski in makrohranilni vnos za huj\u0161anje ali pove\u010danje mi\u0161i\u010dne mase<\/a><\/strong>?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1704\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-scaled.jpg\" alt=\"Priprava obrokov za izgubo te\u017ee\" class=\"wp-image-304770\" style=\"width:843px\" title=\"Priprava obrokov za izgubo te\u017ee\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-scaled.jpg 2560w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tedenski_nacrt_prehrane_za_2000_kcal\"><\/span>Tedenski na\u010drt prehrane za 2000 kcal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V enem tednu Valentini ni treba vsak dan pojesti natanko 2021 kcal, 245 g ogljikovih hidratov, 134 g beljakovin in 56 g ma\u0161\u010dob, kot priporo\u010da kalkulator. Na ta na\u010din ne moremo natan\u010dno izra\u010dunati, saj nikoli nismo 100% prepri\u010dani, da je to, kar pojemo, res enako vrednosti, kot smo jo izra\u010dunali. <strong>Ve\u010d kot dovolj je, \u010de se dolgoro\u010dno povpre\u010dje ujema s temi vrednostmi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na skupno energijsko vrednost vplivajo na primer <strong>priprava v kuhinji, vsebnost vlaknin ali u\u010dinkovitost prebavnega sistema<\/strong>. Poleg tega ima vsak \u010dlovek druga\u010dno genetsko zasnovo in hormonsko okolje, ki sta dejavnika, ki prav tako vplivata na presnovo energije. <span style=\"color: #ff6600\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato vrednosti, izra\u010dunane z na\u0161im spletnim kalkulatorjem, zaradi zgoraj navedenih dejavnikov ne odra\u017eajo nujno 100% dejanske koli\u010dine. Vendar vam dajo predstavo o tem, koliko bi morali v povpre\u010dju pojesti na dan. Na podlagi tega lahko zlahka opazujete odziv svojega telesa in \u0161e naprej prilagajate prehrano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koli\u010dina v na\u010drtu obrokov <strong>ustreza surovim sestavinam<\/strong> (pred kuhanjem). Dobljene hranilne vrednosti se lahko razlikujejo glede na sestavo dolo\u010denega \u017eivila.<\/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\">Pondeljek<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Skupni dnevni vnos<\/strong>: 2030 kcal, 137g beljakovin, 241g ogljikovih hidratov, 54g ma\u0161\u010dob, 40g vlaknin <span style=\"color: #ff6600\">[7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Dnevni meni<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hrana<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zajtrk<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ovsena ka\u0161a &#8211; ovsena <a href=\"https:\/\/gymbeam.si\/bio-kosmici-s-pet-zitaricami.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161a<\/a> (50 g), <a href=\"https:\/\/gymbeam.si\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\"beljakovine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine<\/a> (veganske\/sirotkine 30 g), <a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idovo maslo<\/a> (20 g), banana (100 g), <a href=\"https:\/\/gymbeam.si\/sirup-brez-kalorij-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokoladni sirup brez kalorij<\/a> (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\">gr\u0161ki jogurt brez ma\u0161\u010dob (140 g), mandarine (100 g), <a href=\"https:\/\/gymbeam.si\/crispy-muesli-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrustljavi muesli<\/a> (25 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kosilo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dji kari (150 g), olje (5 g), ri\u017e (70 g), parjena zelenjava (150 g) v olju (5 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kn\u00e4ckebrot (40g), skuta (100g), koren\u010dek (100g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010derja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Testenine (70 g) s tunino v slanici (90 g) in paradi\u017enikovo omako (150 g), repi\u010dno olje (10 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Torek<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Skupni dnevni vnos<\/strong>: 2017 kcal, 132 g beljakovin, 246 g ogljikovih hidratov, 53 g ma\u0161\u010dob, 34 g vlaknin <span style=\"color: #ff6600\">[7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Dnevni meni<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hrana<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zajtrk<\/td><td class=\"has-text-align-center\" data-align=\"center\">ume\u0161ana jajca (1 jajce + 25 g <a href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teko\u010dih beljakov<\/a>) s stro\u010djim fi\u017eolom (100 g), kuhanim v <a href=\"https:\/\/gymbeam.si\/pure-ghee-gymbeam.html\" target=\"_blank\" aria-label=\"gheeju (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gheeju<\/a> (10 g), r\u017eenim kruhom (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u010cokoladni <a href=\"https:\/\/gymbeam.si\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Milkshake<\/a> (1), grozdje (150g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kosilo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bulgur (70 g) s tofujem (naravni 150 g), parjenimi bu\u010dkami in paradi\u017enikom (150 g), pra\u017eenim na olj\u010dnem olju (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/rizeva-kasa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ri\u017eeva ka\u0161a<\/a> (50 g) z beljakovinami (25 g) in malinami (50 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010derja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sardinski namaz (<a href=\"https:\/\/gymbeam.si\/sardine-v-oljcnem-olju-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine v slanici<\/a> (90 g), maslo (10 g), gor\u010dica (5 g), \u010debula, sol in poper po okusu), r\u017eeni kruh (80 g), paprika (100 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Sreda<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Skupni dnevni vnos<\/strong>: 2028 kcal, 141 g beljakovin, 239 g ogljikovih hidratov, 53 g ma\u0161\u010dob, 32 g vlaknin <span style=\"color: #ff6600\">[7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Dnevni meni<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hrana<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zajtrk<\/td><td class=\"has-text-align-center\" data-align=\"center\">No\u010dni ovseni kosmi\u010di: ovseni kosmi\u010di (50 g), beli jogurt 2,7 % (50 g), <a href=\"https:\/\/gymbeam.si\/beljakovine-yum-yum-whey-1000g-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine<\/a> (15 g), jagode (100 g), sesekljana temna \u010dokolada (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\">Naravni skyr (150g), <a href=\"https:\/\/gymbeam.si\/beljakovinska-granola-s-cokolado-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinska granola<\/a> (50g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kosilo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bowla s kvinojo: <a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a> (70 g), pe\u010den <a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> (100 g) s sojino omako in zeli\u0161\u010di (brez olja), avokado (30 g), \u010de\u0161njev paradi\u017enik, kumara in rukola (skupaj 150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ri\u017eevi krekerji (40 g), puranja \u0161unka (50 g), banana (120 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010derja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Quesadilla: polnozrnata tortilja (90 g), nadevana z natrganim pi\u0161\u010dancem (prsi, 100 g), 30% sirom (50 g) in paradi\u017enikovo salso (100 g).<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u010cetrtek<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Skupni dnevni vnos<\/strong>: 2034 kcal, 133 g beljakovin, 237 g ogljikovih hidratov, 53 g ma\u0161\u010dob, 38 g vlaknin <span style=\"color: #ff6600\">[7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Dnevni meni<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hrana<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zajtrk<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pe\u010dena ka\u0161a: ovseni kosmi\u010di (50 g), beljak (25 g), beljakovine (25 g), gozdno sadje (150 g), <a href=\"https:\/\/gymbeam.si\/beljakovinski-namaz-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\"\u010dokoladni namaz (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokoladni namaz<\/a> (20 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kefir (250 ml), me\u0161ano suho sadje in ore\u0161\u010dki (40 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kosilo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pe\u010den losos (125 g) s stro\u010djim fi\u017eolom (150 g) in sladkim krompirjem (300 g) (na papirju za peko, brez olja)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovinski pi\u0161kot<\/a>(75g), ananas (100g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010derja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sendvi\u010d (polnozrnati toast kruh 100 g), skuta (50 g), <a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuna v slanici<\/a> (90 g), solata kumara + solata (150 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Petek<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Skupni dnevni vnos<\/strong>: 2028 kcal, 135 g beljakovin, 242 g ogljikovih hidratov, 53 g ma\u0161\u010dob, 40 g vlaknin <span style=\"color: #ff6600\">[7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Dnevni meni<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hrana<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zajtrk<\/td><td class=\"has-text-align-center\" data-align=\"center\">Beljakovinske pala\u010dinke (<a href=\"https:\/\/gymbeam.si\/beljakovinske-palacinke-pancake-mix-gymeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">me\u0161anica za pala\u010dinke<\/a> (50 g), mleko z nizko vsebnostjo ma\u0161\u010dob (100 g), olje (3 g), banana (120 g), <a href=\"https:\/\/gymbeam.si\/100-mandljevo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandljevo maslo<\/a> (20 g), <a href=\"https:\/\/gymbeam.si\/agave-syrup-350ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">agavin sirup<\/a> (10 g))<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\">Beli jogurt 2,7 % (120 g), hrustljavi musli (35 g), jabolko (150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kosilo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Puranje prsi (150 g) z brokolijem (150 g), pe\u010denim na olju (5 g), ajda (70 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/hrustljavi-kruhki-fibre-wasa.html\" target=\"_blank\" aria-label=\"Kn\u00e4ckebrot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kn\u00e4ckebrot<\/a> (40g), sir 30% (50g), paprika (100g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010derja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Polnozrnata tortilja (90 g) s pe\u010denim <a href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sejtanom<\/a> (100 g), sve\u017eo zelenjavo (150 g) in jogurtovim prelivom (beli jogurt 30 g, olj\u010dno olje 5 g, zeli\u0161\u010da)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Sobota<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Skupni dnevni vnos<\/strong>: 2012 kcal, 131 g beljakovin, 244 g ogljikovih hidratov, 54 g ma\u0161\u010dob, 40 g vlaknin <span style=\"color: #ff6600\">[7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Dnevni meni<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hrana<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zajtrk<\/td><td class=\"has-text-align-center\" data-align=\"center\">Jaj\u010dna omleta: 1 jajce, teko\u010di beljak (25 g), \u010de\u0161njev paradi\u017enik, gobe in sve\u017ea \u0161pina\u010da (skupaj 150 g) na olju (5 g) in polnozrnati kruh (100 g) z omleto<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mug cake (<a href=\"https:\/\/gymbeam.si\/protein-mug-cake-mix-500g-gymbeam.html\" target=\"_blank\" aria-label=\"me\u0161anica za mug cake (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">me\u0161anica za mug cake<\/a> (50 g), mleko z nizko vsebnostjo ma\u0161\u010dob (50 g), pomaran\u010da (120 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kosilo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ri\u017eevi rezanci (70 g) s pi\u0161\u010dancem (prsi, 150 g), sojino omako, koruzo in grahom (skupaj 50 g), pra\u017eenim na olju (5 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\">Koruzni krekerji (40 g) z lahkim kremnim sirom (20 g) in puranjim pr\u0161utom (50 g), koren\u010dek (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010derja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Solata s svetlo mocarelo (120 g), <a href=\"https:\/\/gymbeam.si\/bio-cicerika-pripravljeno-za-uzivanje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">konzervirana \u010di\u010derka<\/a> (100 g) in <a aria-label=\"laneno olje  (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-laneno-olje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">laneno olje <\/a>(5 g), r\u017eeni kruh (80 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Nedelja<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Skupni dnevni vnos:<\/strong> 2017 kcal, 136g beljakovin, 240g ogljikovih hidratov, 56g ma\u0161\u010dob, 31g vlaknin<span style=\"color: #ff6600\"> [7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Dnevni meni<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hrana<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zajtrk<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pala\u010dinke: pira moka (60 g), pecilni pra\u0161ek, beljakovine (25 g), 1 jajce, <a href=\"https:\/\/gymbeam.si\/bio-rbd-kokosovo-olje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosovo olje<\/a> za cvrtje (5 g), <a href=\"https:\/\/gymbeam.si\/bio-javorjev-sirup-gymbeam.html\" target=\"_blank\" aria-label=\"javorjev sirup (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">javorjev sirup<\/a> (10 g) in nizkokalori\u010dna <a href=\"https:\/\/gymbeam.si\/jammy-spread-gymbeam.html\" target=\"_blank\" aria-label=\"sadna marmelada (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sadna marmelada<\/a> (25 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ri\u017eevi krekerji (40 g), humus (20 g), naravni tofu (80 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kosilo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Du\u0161ena govedina (100 g) z bu\u010dkami, papriko in rde\u010do \u010debulo (150 g) na gheeju (5 g), krompir (300 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prigrizki<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovinska plo\u0161\u010dica<\/a> (60 g), jabolko (150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010derja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tunin namaz (tuna v slanici 90 g, gor\u010dica 5 g, skuta 50 g, sol, \u010debula po okusu), r\u017eeni kruh (100 g), paradi\u017enik (100 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_prilagajate_prehrano_svojim_potrebam\"><\/span>Kako prilagajate prehrano svojim potrebam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedi v va\u0161em prehranskem na\u010drtu lahko \u010dez dan preprosto zamenjate. Sredino dopoldansko malico lahko zamenjate s popoldansko ali kosilo z ve\u010derjo. Vse je odvisno od vas, ni\u010d ni zacementirano. V primeru, da uporabljate prekinitveni post, pojejte vse jedi v \u010dasovnem oknu, ki ste ga dolo\u010dili za vnos hrane. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Razli\u010dne dneve v meniju lahko kombinirate glede na svoje potrebe in \u017eelje<\/strong>. Nekatere od njih lahko v enem tednu celo ve\u010dkrat ponovite. Ni pa primerno, da vsak dan jeste ista \u017eivila, saj potem va\u0161a prehrana ne bo dovolj raznolika in verjetno boste kmalu nehali u\u017eivati v vedno istih obrokih. <strong>Da bi prihranili \u010das, si lahko za naslednja dva do tri dni vedno pripravite isto kosilo in ve\u010derjo<\/strong>. Takrat vam za naslednji dan ne bo treba pripraviti dveh novih obrokov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni vam treba jesti po urniku. V ponedeljek si lahko privo\u0161\u010dite obroke, ki ste jih na\u010drtovali za petek. <strong>Nekatera \u017eivila imajo podobne hranilne vrednosti, zato jih lahko zamenjate<\/strong>. \u010ce ste na primer na\u010drtovali bulgur in ga v shrambi ni, ga lahko nadomestite z enako koli\u010dino ri\u017ea ali kuskusa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri tak\u0161nih zamenjavah pa vedno pomislite, da morajo imeti izbrane surovine podobne lastnosti kot izvirnik. Morda naravnih indijskih ore\u0161\u010dkov ne smete nadomestiti s tistimi, ki so obliti s \u010dokolado, ali pa belega jogurta z nizko vsebnostjo ma\u0161\u010dob ni primerno nadomestiti s smetano z okusom sadja. Te razli\u010dice lahko vsebujejo ve\u010d ali manj kalorij ter druga\u010dne vrednosti beljakovin, ogljikovih hidratov in ma\u0161\u010dob. Zaradi tega se lahko va\u0161 dnevni vnos precej razlikuje od priporo\u010denega.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-1124x749.jpg\" alt=\"Kako prilagoditi prehrano in la\u017eje shuj\u0161ati?\" class=\"wp-image-304704\" style=\"width:843px;height:562px\" title=\"Kako prilagoditi prehrano in la\u017eje shuj\u0161ati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Katera \u017eivila imajo podobne hranilne vrednosti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017dita in testenine<\/strong>: ri\u017e, bulgur, kuskus, kvinoja, ajda, testenine, \u0161pageti, rezanci.<\/li>\n\n\n\n<li><strong>Moke<\/strong>: ri\u017eeva, ovsena, polnozrnata, p\u0161eni\u010dna, r\u017eena, ajdova.<\/li>\n\n\n\n<li><strong>Ka\u0161a<\/strong> (brez dodanega sladkorja, ma\u0161\u010dob in drugih sestavin): ovsena, ri\u017eeva, prosena, ajdova, koruzna, kvinojina.<\/li>\n\n\n\n<li><strong>Pe\u010deni izdelki<\/strong>: r\u017e, pira, polnozrnata p\u0161enica, ajda.<\/li>\n\n\n\n<li><strong>Dolga \u017eivljenjska doba pekovskih izdelkov<\/strong>: ri\u017e, koruzni ali grahamski krekerji.<\/li>\n\n\n\n<li><strong>Stro\u010dnice<\/strong>: Le\u010da, grah, \u010di\u010derika, fi\u017eol.<\/li>\n\n\n\n<li><strong>Sve\u017ee sadje z nizko vsebnostjo kalorij<\/strong>: Vklju\u010dujte maline, jagode, borovnice, robide in drugo gozdno jagodi\u010devje.<\/li>\n\n\n\n<li><strong>Sve\u017ee sadje s srednjo vsebnostjo kalorij<\/strong>: Pomaran\u010de, mandarine, grenivke, pomelo, kivi, jabolka, hru\u0161ke, breskve, marelice, nektarine, slive.<\/li>\n\n\n\n<li><strong>Sve\u017ee sadje z nekoliko vi\u0161jo kalori\u010dno vrednostjo<\/strong>: Banana, grozdje, fige.<\/li>\n\n\n\n<li><strong>Sve\u017ea zelenjava<\/strong>: Paradi\u017enik, kumare, bu\u010dke, paprika, stro\u010dji fi\u017eol, \u0161pina\u010da in druga listnata zelenjava. Korenje, koruza, rde\u010da pesa in zeleni grah imajo nekoliko vi\u0161je kalori\u010dne vrednosti.<\/li>\n\n\n\n<li><strong>Krompir, sladki krompir<\/strong> in arti\u010doka.<\/li>\n\n\n\n<li><strong>Olja in ma\u0161\u010dobe<\/strong>: Olive, son\u010dnice, kokos, ghee, laneno seme, avokado, bu\u010de.<\/li>\n\n\n\n<li><strong>Ore\u0161\u010dki in semena<\/strong> (nepra\u017eeni, nearomatizirani): Mandlji, ara\u0161idi, indijski ore\u0161\u010dki, brazilski ore\u0161\u010dki, makadamija, pistacija, oreh, le\u0161nik itd.<\/li>\n\n\n\n<li><strong>Ore\u0161\u010dkasta masla<\/strong> (100% vsebnost ore\u0161\u010dkov, brez sladkorja in drugih sestavin): Ara\u0161idi, indijski ore\u0161\u010dki, mandlji itd.<\/li>\n\n\n\n<li><strong>Meso<\/strong>: belo pusto meso: pi\u0161\u010danec, puranje prsi, zajec. Rde\u010de pusto meso: svinjsko stegno ali file, goveja zadnja \u010detrtina, tele\u010dje meso, jelen, divji pra\u0161i\u010d.<\/li>\n<\/ul>\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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-749x1124.jpg\" alt=\"Kako pove\u010dati ali zmanj\u0161ati vnos energije v prehrani?\" class=\"wp-image-304718\" title=\"Kako pove\u010dati ali zmanj\u0161ati vnos energije v prehrani?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476.jpg 1272w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Kako pove\u010dati ali zmanj\u0161ati kalori\u010dno vrednost prehrane?<\/h3>\n\n\n\n<p>Ta prehranski na\u010drt je nastavljen na +- 2000 kcal, vendar \u010de vam to ne ustreza, ga lahko prilagodite. Prigrizki s povpre\u010dno vsebnostjo od 250 do 300 kcal so preprost na\u010din za to.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce morate na primer <strong>zmanj\u0161ati kalori\u010dno vrednost za 250-300 kcal<\/strong>, preprosto izpustite dopoldansko ali popoldansko malico (ali pa pustite obe, vendar zmanj\u0161ajte njuno te\u017eo za polovico).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite <strong>dodati 250 do 300 kalorij<\/strong>, si lahko privo\u0161\u010dite dvakratno koli\u010dino enega od prigrizkov ali dodate drugo ve\u010derjo, ki bo ustrezala surovinam in njihovim koli\u010dinam.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_meriti_napredek\"><\/span>Kako meriti napredek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za idealno izgubo telesne te\u017ee velja <strong>0,5-1 kg telesne te\u017ee na teden<\/strong>. Vendar se pri prekomerni telesni te\u017ei ali debelosti telesna te\u017ea v prvi fazi huj\u0161anja obi\u010dajno zmanj\u0161uje hitreje. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tehtanja je dobro tudi fotografirati svoj napredek in izmeriti pas, boke, zadnjico in stegna. S tak\u0161nim pristopom boste dobili veliko bolj\u0161o predstavo o tem, kako vam gre.<span style=\"color: #ff6600\"> [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tehtanje in merjenje izvajajte <strong>ob istem \u010dasu dneva in v podobnih pogojih<\/strong> (po obisku strani\u0161\u010da, po mo\u017enosti v spodnjem perilu, merjenje na istem mestu itd.), nato pa rezultate zapi\u0161ite v ra\u010dunalnik ali v papirnati dnevnik. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ob\u010dasno lahko opravite tudi podrobnej\u0161e meritve, na primer na napravi InBody, ki poleg telesne te\u017ee oceni tudi koli\u010dino ma\u0161\u010dobe, mi\u0161ic in vode v telesu. <strong>Tako boste imeli bolj\u0161i pregled nad spremembami, ki se dogajajo v va\u0161em telesu<\/strong>. V nekaterih primerih se telesna te\u017ea ne zmanj\u0161a. To je posledica dejstva, da je hkrati pri\u0161lo do zmanj\u0161anja koli\u010dine ma\u0161\u010dobe in pove\u010danja mi\u0161i\u010dne mase. Posledi\u010dno se je zmanj\u0161al skupni odstotek ma\u0161\u010dobe v telesu, kar je pomemben kazalnik tako za videz kot za zdravje. <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<p>\u010ce vas zanima, zakaj se te\u017ea iz dneva v dan spreminja in kaj vpliva nanjo, preberite na\u0161 \u010dlanek <strong><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\">Zakaj tehtnica poka\u017ee vi\u0161je \u0161tevilke in to ni ma\u0161\u010doba<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kaj storiti, \u010de ne dobite rezultatov?<\/h3>\n\n\n\n<p>\u010ce tudi po nekaj tednih strogega upo\u0161tevanja prehrane, treninga, <a href=\"https:\/\/gymbeam.si\/blog\/tehnike-za-regeneracijo-bolecine-v-misicah-in-utrujenost-po-treningu\/\" target=\"_blank\" aria-label=\"regeneracije (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneracije<\/a> in vsega ostalega ne vidite nobenih rezultatov, boste morali biti vi tisti, ki boste to spremenili. <strong>Vendar ne po\u010dnite radikalnih stvari, kot so razdelitev vnosa kalorij, razstrupljanje ali za\u010detek drasti\u010dne diete<\/strong>. Ti pristopi ne zagotavljajo trajnih rezultatov in lahko dolgoro\u010dno <a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/\" target=\"_blank\" aria-label=\"ogrozijo va\u0161e zdravje. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ogrozijo va\u0161e zdravje.<\/a><span style=\"color: #ff6600\" class=\"tadv-color\">&nbsp;[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Verjetno ne huj\u0161ate, ker trenutno enostavno nimate <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\"kalori\u010dnega primanjkljaja. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalori\u010dnega primanjkljaja.<\/a> Va\u0161a poraba energije je enaka ali manj\u0161a od vnosa, a \u0161e vedno tehtate enako ali pa zlahka pridobivate te\u017eo. To lahko spremenite tako, da dodate \u0161portne aktivnosti ali enostavno ve\u010d gibanja \u010dez dan.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako pove\u010dati porabo energije pri vsakodnevnih dejavnostih in spodbuditi izgubo telesne te\u017ee?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010cez dan posku\u0161ajte ve\u010d <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/\" target=\"_blank\" aria-label=\"hoditi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hoditi<\/a> (pe\u0161 v slu\u017ebo ali na trening).<\/li>\n\n\n\n<li>Vklju\u010dite ve\u010d aktivnih odmorov v slu\u017ebi ali na univerzi (hoja, hitro raztezanje).<\/li>\n\n\n\n<li>\u010ce se odpravljate na manj\u0161e nakupe, se sprehodite do trgovin. <\/li>\n\n\n\n<li>Med dalj\u0161im telefonskim klicem pojdite na sprehod. <\/li>\n\n\n\n<li>Namesto z dvigalom pojdite po stopnicah.<\/li>\n\n\n\n<li>Ob koncu tedna se namesto k po\u010divanju z Netflixom odpravite na <a href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" target=\"_blank\" aria-label=\"izlet. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izlet.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S temi preprostimi nasveti boste na dan pokurili ve\u010d energije, zato boste zlahka dosegli <strong>kalori\u010dni primanjkljaj in shuj\u0161ali<\/strong>. \u010ce se malo ve\u010d gibljete, vam ni treba pojesti manj\u0161ih koli\u010din hrane, da bi shuj\u0161ali. Poleg tega boste podprli tudi svoje zdravje. <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>Kaj lahko \u0161e storite za zagon presnove in pove\u010danje porabe energije? To lahko sami ugotovite v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/bi-se-lahko-vas-metabolizem-upocasnil-ali-bil-poskodovan-5-nasvetov-za-pospesitev-presnove\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ali imam lahko upo\u010dasnjen ali po\u0161kodovan metabolizem? 5 nasvetov za pospe\u0161itev metabolizma<\/a><\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-1124x750.jpg\" alt=\"Kako pove\u010dati porabo energije \u010dez dan?\" class=\"wp-image-304734\" style=\"width:843px;height:563px\" title=\"Kako pove\u010dati porabo energije \u010dez dan?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u010drtovanje jedilnika ter priprava oz. porcioniranje obrokov vnaprej je odli\u010den korak na poti do sanjske postave. S tem boste <strong>prihranili veliko \u010dasa, denarja in razmi\u0161ljanja o tem, kaj kuhati<\/strong>. Obroke lahko na\u010drtujete za teden dni vnaprej in se pri tem zgledujete po na\u0161em vzor\u010dnem jedilniku. Z lahkoto ga lahko prilagodite in prilagodite svojim potrebam. Nato morate le opazovati napredek in po potrebi spremeniti na\u010drt. Prej ali slej boste dosegli svoj cilj.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste v dana\u0161njem \u010dlanku o na\u010drtovanju pripravljanja obrokov na\u0161li navdih? \u010ce imate koga, ki mu bo ta \u010dlanek v pomo\u010d, mu ga po\u0161ljite in svojim bli\u017enjim pomagajte pri doseganju njihovih ciljev.<\/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=\"\" 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=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>\u017delite shuj\u0161ati in i\u0161\u010dete na\u010dine, kako to storiti? Z veseljem vam bomo pri tem pomagali! V tem \u010dlanku smo za vas pripravili vzor\u010dni tedenski jedilnik za 2000 kcal.<\/p>\n","protected":false},"author":129,"featured_media":304637,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6483,6375,6675,7359],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-309641","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-dieeta","9":"tag-hujsanje","10":"tag-jedilnik","11":"tag-prehrana-sl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Na\u010drt priprave obrokov za 2000 kcal - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Priprava obrokov u\u010dinkovito spodbuja izgubo telesne te\u017ee in rast mi\u0161ic. 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