{"id":311790,"date":"2021-04-21T11:32:00","date_gmt":"2021-04-21T09:32:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=311790"},"modified":"2024-04-25T14:10:13","modified_gmt":"2024-04-25T12:10:13","slug":"sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice\/","title":{"rendered":"\u0160to bi trebao sadr\u017eavati uravnote\u017eeni snack i kako zamijeniti kalori\u010dne grickalice na zdrav na\u010din?"},"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\/sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice\/#Koliki_bi_trebao_biti_meduobrok\" title=\"Koliki bi trebao biti me\u0111uobrok?\">Koliki bi trebao biti me\u0111uobrok?<\/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\/sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice\/#Sto_uciniti_ako_ne_ide_sve_po_planu\" title=\"\u0160to u\u010diniti ako ne ide sve po planu\">\u0160to u\u010diniti ako ne ide sve po planu<\/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\/sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice\/#Brzi_zalogaji_kad_ste_u_zurbi\" title=\"Brzi zalogaji kad ste u \u017eurbi\">Brzi zalogaji kad ste u \u017eurbi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice\/#Vecernji_meduobroci_i_hrana_za_goste\" title=\"Ve\u010dernji me\u0111uobroci i hrana za goste\">Ve\u010dernji me\u0111uobroci i hrana za goste<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice\/#Kako_napraviti_zdraviju_slatku_poslasticu_uz_kavu\" title=\"Kako napraviti zdraviju slatku poslasticu uz kavu?\">Kako napraviti zdraviju slatku poslasticu uz kavu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice\/#Koji_je_zakljucak\" title=\"Koji je zaklju\u010dak?\">Koji je zaklju\u010dak?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vjerojatno ne moramo detaljno obja\u0161njavati \u0161to je me\u0111uobrok. To je obi\u010dno obrok koji <strong>konzumiramo izme\u0111u glavnih obroka<\/strong>, tj. izme\u0111u doru\u010dka i ru\u010dka ili izme\u0111u ru\u010dka i ve\u010dere. Ponekad, me\u0111utim, me\u0111uobrokom mo\u017eemo smatrati ne\u0161to \u0161to <strong>grickamo dok gledamo ve\u010dernju seriju na TV-u<\/strong>, kad nam ruke bez razmi\u0161ljanja neprestano pose\u017eu za \u010dipsom, grickalicama ili kokicama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Roditelji su nas uvjeravali u va\u017enost me\u0111uobroka jo\u0161 dok smo bili mala djeca, kad su nam pripremali manje ili ve\u0107e me\u0111uobroke koje smo trebali ponijeti u \u0161kolu, a koje smo zatim mijenjali sa \u0161kolskim kolegama prema svom ukusu. Neki od nas nastavili su s redovitim zalogajima izme\u0111u obroka u odrasloj dobi, drugima su dosta tri ve\u0107a glavna obroka. Ako ste dio tima koji u\u017eiva u me\u0111uobrocima, mo\u017eete prona\u0107i nadahnu\u0107e u dana\u0161njem \u010dlanku o tome kako bi trebao izgledati <strong>idealan me\u0111uobrok<\/strong> i kako mo\u017eete zamijeniti manje prikladne grickalice zdravijim alternativama. Ako ste, pak, jedan od onih koji odbijaju me\u0111uobroke, vjerujte nam, nakon \u0161to pro\u010ditate na\u0161e savjete, povremeno \u0107ete u\u017eivati u nekim poslasticama izme\u0111u obroka.<\/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 is-style-default\" id=\"koliki-bi-trebao-biti-meduobrok\"><span class=\"ez-toc-section\" id=\"Koliki_bi_trebao_biti_meduobrok\"><\/span>Koliki bi trebao biti me\u0111uobrok?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de veli\u010dine, va\u0161i me\u0111uobroci mogu se <strong>jako razlikovati<\/strong>, ovisno o tome od kojih su sastojaka napravljeni. Me\u0111utim, kako biste dobili osnovnu ideju, po\u010det \u0107emo s unosom kalorija. <strong>Evo dvaju oglednih primjera:<\/strong><\/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>Gospo\u0111ica <strong>Jana<\/strong>, koja je visoka 170 cm, te\u0161ka 60 kg i ima 20 godina.<\/li>\n\n\n\n<li>Gospodin <strong>David<\/strong>, koji je visok 180 cm, te\u017eak 80 kg i ima 30 godina.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oboje mo\u017eemo smatrati blago aktivnim osobama koje se bave sportom 1 \u2013 3 puta tjedno. Te podatke unosimo u svoj online kalkulator BMR-a, gdje otkrivamo da je <strong>preporu\u010deni unos kalorija za Janu 1927 kcal, a za Davida 2448 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u017eno je uzeti u obzir i druge prehrambene preporuke, prema kojima bi unos proteina trebao biti izme\u0111u 0,8 i 2 g proteina po kg tjelesne te\u017eine, ugljikohidrati bi trebali \u010diniti 40 \u2013 65 %, a masti 20 \u2013 30 % dnevnog unosa kalorija. U svojim oglednim primjerima, pridr\u017eavat \u0107emo se zlatnih standardnih vrijednosti, zato \u0107emo ra\u010dunati <strong>20 % unosa proteina, 55 % unosa ugljikohidrata, a ostatak unosa kalorija (25 %) pokrivat \u0107e masti.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [8] [9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-1124x749.jpg\" alt=\"Savjeti za me\u0111uobroke\" class=\"wp-image-200228\" style=\"width:843px;height:562px\" title=\"Savjeti za me\u0111uobroke\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Istodobno je potrebno podijeliti dnevni unos u postocima na pojedina\u010dne obroke. Op\u0107enito, doru\u010dak bi trebao \u010diniti pribli\u017eno 20 % dnevnog unosa, ru\u010dak 35 %, a ve\u010dera 30 %. <strong>Tako \u0107emo imati pribli\u017eno 15 % dnevnog unosa za me\u0111uobroke<\/strong>. U na\u0161em oglednom primjeru, Jana i David popunit \u0107e tih 15 % jednim me\u0111uobrokom. <strong>Kako bi trebao izgledati najbolji mogu\u0107i omjer makronutrijenata u me\u0111uobroku?<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\"> [2] [8] [9]<\/span><\/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><strong data-rich-text-format-boundary=\"true\">Janin me\u0111uobrok<\/strong> trebao bi biti pribli\u017eno: <strong>289 kcal, 40 g ugljikohidrata, 15 g proteina, 8 g masti.<\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Davidov me\u0111uobrok<\/strong> trebao bi biti pribli\u017eno: <strong>367 kcal, 50 g ugljikohidrata, 18 g proteina, 10 g masti.<\/strong><\/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\" id=\"kako-bi-janin-i-davidov-meduobrok-mogao-izgledati-u-stvarnom-zivotu\">Kako bi Janin i Davidov me\u0111uobrok mogao izgledati u stvarnom \u017eivotu?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong data-rich-text-format-boundary=\"true\">Me\u0111uobrok<\/strong><\/th><th><strong data-rich-text-format-boundary=\"true\">Porcija za Janu<\/strong><\/th><th><strong data-rich-text-format-boundary=\"true\">Porcija za Davida<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Skyr (0,1 % masti), jabuka,zobena ka\u0161a,<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">orasi<\/a><\/td><td>Skyr 80 g, jabuka 100 g, zobena ka\u0161a 30 g, orasi 10 g<\/td><td>Skyr 80 g, jabuka 150 g, zobena ka\u0161a 40 g, orasi 12 g<\/td><\/tr><tr><td>Integralni kruh, kremasti sir, \u0161unka, jaja, paprika<\/td><td>Kruh 50 g, kremasti sir 15 g, \u0161unka 10 g, malo jaje 55 g, paprika 100 g<\/td><td>Kruh 65 g, kremasti sir 15 g, \u0161unka 20 g, malo jaje 55 g, paprika 150 g<\/td><\/tr><tr><td>Svje\u017ei sir, raj\u010dica, ri\u017eini krekeri, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">indijski ora\u0161\u010di\u0107i<\/a><\/td><td>Svje\u017ei sir 100 g, raj\u010dica 100 g, ri\u017eini krekeri 30 g, indijski ora\u0161\u010di\u0107i 5 g<\/td><td>Svje\u017ei sir 130 g, raj\u010dica 100 g, ri\u017eini krekeri 45 g, indijski ora\u0161\u010di\u0107i 5 g<\/td><\/tr><tr><td>Smoothie od sojinog mlijeka, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganski protein<\/a>, banana, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maslac od kikirikija<\/a><\/td><td>Sojino mlijeko 150 g, veganski protein 10 g, banana 130 g, maslac od kikirikija 10 g<\/td><td>Sojino mlijeko 200 g, veganski protein 15 g, banana 160 g, maslac od kikirikija 13 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U tablici mo\u017eemo vidjeti kako bi idealan me\u0111uobrok mogao izgledati za doti\u010dnu \u017eenu i mu\u0161karca ako se \u017eele dr\u017eati <strong>optimalne raspodjele hranjivih sastojaka<\/strong>. Me\u0111utim, tako\u0111er je va\u017eno spomenuti osobne potrebe svake osobe. Neki ljudi vole jesti vi\u0161e ugljikohidrata ujutro, a drugi nave\u010der. Isto tako, potreba za proteinima i, op\u0107enito, njihov kalorijski unos varira od osobe do osobe, zbog \u010dega je potrebno <strong>prilagoditi veli\u010dinu porcije i omjer pojedinih makronutrijenata.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, optimalno je da svaki me\u0111uobrok sadr\u017ei sva tri makronutrijenta &#8211; tj. proteine, ugljikohidrate i masti. Me\u0111utim, nije toliko komplicirano kako bi se moglo \u010diniti na prvi pogled. Sve \u0161to morate u\u010diniti jest uzeti, na primjer, kruh (izvor ugljikohidrata), jaja i sir (izvori proteina i masti) i dodati malo povr\u0107a za savr\u0161enstvo. Jednostavno, zar ne? Isto mo\u017eemo primijeniti i na slatku hranu. Jogurt kao izvor proteina, zobena ka\u0161a i vo\u0107e kao izvor ugljikohidrata i maslac od kikirikija kao izvor masti. Tako mo\u017eemo kombinirati svaki me\u0111uobrok, samo malo razmislite.<\/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=\"43912,36637,5331,5951,30271,7622,30248,39070,37642,30539,37996,35542,43438,34501,49171,5075,6935,6937,41614,37054,28646,8234,37978,7679,37726\" ><\/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 is-style-default\" id=\"sto-uciniti-ako-ne-ide-sve-po-planu\"><span class=\"ez-toc-section\" id=\"Sto_uciniti_ako_ne_ide_sve_po_planu\"><\/span>\u0160to u\u010diniti ako ne ide sve po planu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako znamo kako bi trebao izgledati idealan me\u0111uobrok koji sadr\u017ei sve makronutrijente u optimalnom omjeru, suo\u010dimo se s \u010dinjenicom da su uobi\u010dajeni <strong>u\u017eurbani dani daleko od idealnog<\/strong>. Ponekad nam je drago \u0161to uop\u0107e uspijemo pojesti ru\u010dak i nimalo ne razmi\u0161ljamo o me\u0111uobrocima, drugi nas put \u017eelja za slatkim proganja cijeli dan, zato je lijepo imati <strong>zdraviju verziju me\u0111uobroka<\/strong> pri ruci, koja ne pove\u0107ava previ\u0161e na\u0161 dnevni unos energije. Navedimo nekoliko primjera \u0161to mo\u017eemo grickati kad <strong>smo u \u017eurbi<\/strong> i moramo na brzinu ne\u0161to pojesti. Pokazat \u0107emo vam i kako se rije\u0161iti ve\u010dernjih grickalica ispred televizora ili popodnevnog zalogaja uz kavu.<\/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 is-style-default\" id=\"brzi-zalogaji-kad-ste-u-zurbi\"><span class=\"ez-toc-section\" id=\"Brzi_zalogaji_kad_ste_u_zurbi\"><\/span>Brzi zalogaji kad ste u \u017eurbi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste u \u017eurbi i gladni ste, ne morate se toliko brinuti da me\u0111uobrok ne\u0107e imati idealan omjer hranjivih sastojaka i da mo\u017eda sadr\u017ei samo <strong>malo proteina<\/strong> ako ga nadopunite u sljede\u0107em obroku. U takvom trenutku dobro je imati pri ruci zdraviji me\u0111uobrok koji \u0107e vas barem malo <strong>zasititi<\/strong> kako ne biste do\u0161li ku\u0107i i ispraznili hladnjak. <strong>\u0160to mo\u017eete uvijek imati pri ruci?<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1090\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-1124x1090.jpg\" alt=\"Savjeti za brze zalogaje\" class=\"wp-image-200276\" title=\"Savjeti za brze zalogaje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-1124x1090.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-400x388.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-1536x1489.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2.jpg 1734w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"1-plocica-ili-kolacic\">1. Plo\u010dica ili kola\u010di\u0107<\/h3>\n\n\n\n<p>Imati <strong>plo\u010dicu<\/strong> <strong>za nu\u017edu<\/strong> u torbici, ruksaku ili radnoj torbi nikad nije lo\u0161a ideja. Ako \u017eelite da vas plo\u010dica zasiti i znate da imate problema s unosom potrebne koli\u010dine proteina tijekom dana, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-keks-the-complete-cookie-113-g-lenny-larry-s.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinski keks<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinska plo\u010dica<\/a> mogu biti prikladna opcija za vas. A ako vi\u0161e volite ne\u0161to \u0161to znate, na primjer \u010dokoladicu Mars, mo\u017eda \u0107ete htjeti iskoristiti njenu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinska-plocica-mars-hi-protein-salted-caramel-mars.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">verziju punu proteina<\/a>.<\/p>\n\n\n\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za one koji nemaju problema s unosom proteina i o\u010dekuju brzo nadokna\u0111ivanje energije od me\u0111uobroka, tu su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/raw-energetska-plocica-50-g-bombus.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">energetske plo\u010dice<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zobene plo\u010dice.<\/a> Ve\u0107ina prethodno pakiranih plo\u010dica ili keksa ima tu prednost \u0161to se ni\u0161ta lo\u0161e ne doga\u0111a ako ih imate u torbi nekoliko tjedana prije nego \u0161to ih pojedete. Nakon nekog vremena, me\u0111utim, riskirate grickanje mrvica keksa umjesto ukusne plo\u010dice.<\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-voce-i-povrce\">2. Vo\u0107e i povr\u0107e<\/h3>\n\n\n\n<p>Me\u0111utim, ne mo\u017eemo govoriti o dugom roku trajanja sa <strong>svje\u017eim povr\u0107em ili vo\u0107em<\/strong>. Ako, na primjer, mjesec dana nosite bananu u torbici, vjerojatno \u0107e i\u0107i ravno u kantu kad je izvadite, a mo\u017eda i torbica. Me\u0111utim, to svakako nije razlog za odbacivanje takvih vrsta hrane. To su <strong>sjajni izvori<\/strong> <strong>mikronutrijenata<\/strong>, koji obi\u010dno <strong>nemaju toliko kalorija<\/strong> kao obra\u0111ene plo\u010dice.<\/p>\n<\/div><\/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<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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/jahody-843x1124.jpg\" alt=\"\u0160to grickati kad ste u \u017eurbi\" class=\"wp-image-200294\" title=\"\u0160to grickati kad ste u \u017eurbi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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:82px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako pazite na svoju te\u017einu, ve\u0107a jabuka (175 g), koja ima 100 kcal, svakako \u0107e vam biti prikladnija kao brzi me\u0111uobrok nego zobena plo\u010dica od 100 g, koja ima 400 kcal. Tvrdo vo\u0107e, poput jabuke ili kru\u0161ke, idealno je da ga ponesete sa sobom. Tako\u0111er mo\u017eete nositi malo vo\u0107e (maline ili borovnice) u praznim staklenkama maslaca od kikirikija. Imamo i sjajan savjet za osobe koje \u017eele sa sobom ponijeti vo\u0107e u \u201edugotrajnom obliku\u201c.<\/p>\n\n\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liofilizirane-jagode-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Liofilizirano vo\u0107e<\/a> u tom \u0107e slu\u010daju savr\u0161eno obaviti posao. Me\u0111utim, morate pripaziti na njegovu koli\u010dinu. Na primjer, liofilizirane jagode imaju pribli\u017eno osam puta vi\u0161e kalorija od iste koli\u010dine svje\u017eih jagoda. Ali ako uzmete 50 g kao me\u0111uobrok, dnevni unos svakako vam se ne\u0107e znatno pove\u0107ati, nego \u0107ete, naprotiv, opskrbiti tijelo potrebnim hranjivim sastojcima.<\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Za usporedbu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g svje\u017eih jagoda ima <strong>35 kcal<\/strong><\/li>\n\n\n\n<li>100 g liofiliziranih jagoda ima <strong>286 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A povr\u0107e je jo\u0161 bolje kad je rije\u010d o kalorijama. Ako ste jeli bogatiji ru\u010dak, narezani krastavac ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/mrkva-hr\/\" class=\"ek-link\">mrkva<\/a> mogli bi vam biti dovoljni kao brzi me\u0111uobrok. Zahvaljuju\u0107i sadr\u017eaju vlakana, dobit \u0107ete osje\u0107aj sitosti jedu\u0107i povr\u0107e, a uz to bi vas trebalo sprije\u010diti da lutate po kuhinji na poslu i tra\u017eite ne\u0161to za grickanje. Sve \u0161to morate u\u010diniti jest unaprijed pripremiti kutiju u koju mo\u017eete staviti prethodno izrezanu bilo koju vrstu povr\u0107a.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/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<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\/2020\/12\/fit-cheat-749x1124.jpg\" alt=\"Kako se zdravo po\u010dastiti\" class=\"wp-image-200332\" title=\"Kako se zdravo po\u010dastiti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-scaled.jpg 1707w\" 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<div style=\"height:68px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"3-cokolada\">3. \u010cokolada<\/h3>\n\n\n\n<p>Naravno, u slu\u010daju \u010dokolade, to vjerojatno ne mo\u017eemo nazvati uravnote\u017eenim me\u0111uobrokom. Me\u0111utim, svakako nije lo\u0161a ideja <strong>imati komad (pribli\u017eno 20 g)<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/dark-chocolate-xucker.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dokolade s visokim sadr\u017eajem kakaa<\/a> skriven u va\u0161oj torbi ili radnom stolu. Trebate samo podijeliti cijelu tablu na manje komade i pojedina\u010dno ih zamotati u foliju. Zahvaljuju\u0107i tome, imat \u0107ete jasno odre\u0111enu dnevnu porciju. Tako\u0111er, tako se ne morate brinuti da \u0107ete &#8220;varati&#8221;. Prema istra\u017eivanjima, \u010dokolada je <strong>bogata \u017eeljezom, magnezijem, bakrom i manganom.<\/strong><\/p>\n\n\n\n<div style=\"height:41px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz to, pozitivno djeluje na sni\u017eavanje krvnog tlaka i ukupni optok krvi. \u010cokolada s visokim postotkom tako\u0111er ima prednost \u0161to \u0107e \u010dak i <strong>mali komad biti dovoljan<\/strong> da zadovolji \u017eelju. Tako da vjerojatno ne\u0107ete pojesti cijelu tablu, \u0161to bi vam se lako moglo dogoditi, na primjer, sa slatkom mlije\u010dnom \u010dokoladom. S obzirom na prednosti, \u010dokolada s <strong>visokim udjelom kakaa bit \u0107e bolji izbor.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, imamo i alternativu za one koji zbog bilo kojeg razloga ne vole \u010dokoladu s visokim postotkom i jednostavno se ne \u017eele suzdr\u017eavati od svoje <strong>voljene bijele \u010dokolade<\/strong>. Idealno rje\u0161enje mo\u017ee biti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinska \u010dokolada Fitcheat<\/a> sa <strong>smanjenim udjelom \u0161e\u0107era i ve\u0107im udjelom proteina<\/strong>, \u0161to, me\u0111utim, sigurno ne smanjuje njen okus. Mo\u017eda upravo suprotno. Na vama je da odlu\u010dite ho\u0107ete li prvo probati bijelu \u010dokoladu s kokosom ili bijelu \u010dokoladu s jagodama.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"4-orasasti-proizvodi\">4. Ora\u0161asti proizvodi<\/h3>\n\n\n\n<p>Jo\u0161 jedna vrsta hrane koju <strong>mo\u017eete dugo nositi u torbi<\/strong> bez brige o datumu isteka jesu <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ora\u0161asti plodovi<\/a><\/strong>. Nije potrebno nositi cijelu vre\u0107icu sa sobom, dovoljno je staviti \u0161aku u vre\u0107icu, koja \u0107e poslu\u017eiti kao &#8220;zalogaj u nu\u017edi&#8221;. Prema istra\u017eivanjima, ora\u0161asti plodovi imaju <strong>pozitivan u\u010dinak na razinu kolesterola<\/strong>, a uz to mogu <strong>smanjiti tjelesnu upalu<\/strong>. Ali pripazite na koli\u010dinu, kalorije iz ora\u0161astih plodova ska\u010du br\u017ee nego \u0161to biste \u017eeljeli. <span class=\"tadv-color\" 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<h3 class=\"wp-block-heading is-style-default\" id=\"5-grickanje-slanih-proteina\">5. Grickanje slanih proteina<\/h3>\n\n\n\n<p>Ovim savjetom zadovoljit \u0107emo sve <strong>ljubitelje slanih poslastica<\/strong>, koje ideja o \u010dokoladi ne uzbu\u0111uje previ\u0161e, ali kad pomisle na slani \u010dips, po\u010dinju se znojiti. Ako vas \u017eelja za tim okusima sustigne tijekom dana, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-chips-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinski \u010dips<\/a> mo\u017ee biti odli\u010dno rje\u0161enje jer ima <strong>ve\u0107i udio proteina<\/strong> i tako\u0111er je <strong>pakiran u manjim koli\u010dinama<\/strong>, tako da se \u010dak i jedenje cijele vre\u0107ice mo\u017ee smatrati zdravijom verzijom me\u0111uobroka.<\/p>\n\n\n\n<p>Mo\u017eete pojesti cijelo pakiranje \u010dak i ako se odlu\u010dite za okuse suhog mesa. Jedno <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beef-jerky-original-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pakiranje od 50 grama<\/a> opskrbit \u0107e va\u0161e tijelo s <strong>32 g proteina<\/strong>, tako da taj me\u0111uobrok mo\u017ee biti idealan za sve koji imaju problema s dovoljnim unosom proteina. A ako dodate povr\u0107e iz kutije koju ste unaprijed pripremili, bit \u0107e jo\u0161 bolje.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"966\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/moi-966x1124.jpg\" alt=\"Brzi zalogaj koji mo\u017eete ponijeti na posao ili u \u0161kolu\" class=\"wp-image-200377\" title=\"Brzi zalogaj koji mo\u017eete ponijeti na posao ili u \u0161kolu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/moi-966x1124.jpg 966w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/moi-344x400.jpg 344w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/moi.jpg 1061w\" sizes=\"auto, (max-width: 966px) 100vw, 966px\" \/><\/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:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"6-tekuci-meduobrok\">6. Teku\u0107i me\u0111uobrok<\/h3>\n\n\n\n<p>Kad govorimo o teku\u0107em obliku brzog me\u0111uobroka, svakako ne mislimo da popijete pivo i brzo se vratite na posao. Tijekom u\u017eurbanog dana, mo\u017ee biti trenutaka kad vam \u017eeludac po\u010dne kruliti, ali ste u situaciji u kojoj <strong>nije prikladno jesti<\/strong> (sastanak, nastava), zato je dobro imati &#8220;<strong>teku\u0107e kalorije<\/strong>&#8221; pri ruci koje \u0107e vas zasititi i sprije\u010diti da umrete od gladi. U takvim slu\u010dajevima, mo\u017eete imati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sample-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednu porciju proteina<\/a>, koju mo\u017eete jednostavno isprati vodom ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/smart-vege-meal-shake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dodatak prehrani<\/a> koji \u0107e vas opskrbiti proteinima, ali i drugim makronutrijentima.<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete u\u017eivati u napitku od kefira bez za\u010dina, ali mora se \u010duvati na hladnom da se ne pokvari. I <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">MoiM\u00fcv Protein Milkshake<\/a> tako\u0111er bi mogao dobro poslu\u017eiti jer se isti\u010de <strong>visokim udjelom proteina, malim udjelom masti i odsutno\u0161\u0107u dodanih \u0161e\u0107era<\/strong>. Velika je prednost to \u0161to ga ne morate \u010duvati u hladnjaku prije nego \u0161to ga otvorite, tako da ga mo\u017eete imati pri ruci bilo kad tijekom dana.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"vecernji-meduobroci-i-hrana-za-goste\"><span class=\"ez-toc-section\" id=\"Vecernji_meduobroci_i_hrana_za_goste\"><\/span>Ve\u010dernji me\u0111uobroci i hrana za goste<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pretpostavljam da su svi nekad imali osje\u0107aj da su pojeli sve planirane obroke za taj dan, ali nave\u010der su po\u010deli razmi\u0161ljati o <strong>dodatnom me\u0111uobroku<\/strong>. Sre\u0107om, \u010dak i za te slu\u010dajeve postoje zdravije, prikladnije i ujedno manje kalori\u010dne alternative no\u0107nom grickanju dok gledate televiziju. Mo\u017eete tako\u0111er upotrijebiti ove savjete za grickalice kad <strong>imate posjetitelje<\/strong>. Vidjet \u0107ete da \u0107e svi u\u017eivati u njima, a \u010desto mo\u017eda i ne\u0107e prepoznati da su to manje kalori\u010dne verzije.<\/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<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=\"1054\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/nach-1054x1124.jpg\" alt=\"Kako napraviti zdrave nachose\" class=\"wp-image-200394\" title=\"Kako napraviti zdrave nachose\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach-1054x1124.jpg 1054w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach-375x400.jpg 375w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach-1440x1536.jpg 1440w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach.jpg 1800w\" sizes=\"auto, (max-width: 1054px) 100vw, 1054px\" \/><\/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:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"1-nachosi-od-tortilje\">1. &#8220;Nachosi&#8221; od tortilje<\/h3>\n\n\n\n<p>Ako ste ljubitelj te meksi\u010dke poslastice, gdje bezobzirno uma\u010dete hrskave komade u majonezu ili gusti sir, mo\u017eda \u0107e vam se svidjeti ova zdravija verzija, koju i manje sposobni kuhari mogu pripremiti kod ku\u0107e. Sve \u0161to morate u\u010diniti jest <strong>narezati tortilju na komade<\/strong>, mo\u017eda je \u010dak i poprskati uljem u spreju, posuti omiljenim za\u010dinima i <strong>pe\u0107i u pe\u0107nici dok ne postane hrskavo<\/strong>. Gotove komade mo\u017eete umakati, na primjer, u doma\u0107i ili kupljeni umak od raj\u010dica ili u guacamole, koji mo\u017eete lako pripremiti od avokada i raj\u010dica kod ku\u0107e. A ako se pridr\u017eavate stvarno stroge dijete, mo\u017eete upotrijebiti i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beskaloricni-umak-sweet-chilli-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">umak bez kalorija<\/a>.<\/p>\n\n\n\n<div style=\"height:38px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko \u0107e nam kalorija u\u0161tedjeti zdravija opcija?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g nachosa (470 kcal) i 50 g umaka od sira (102 kcal) = <strong>572 kcal<\/strong><\/li>\n\n\n\n<li>100 g nachosa od tortilje (290 kcal) i 50 g guacamola (53 kcal) = <strong>343 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:31px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se odlu\u010dimo za zdraviju alternativu, u\u0161tedjet \u0107emo <strong>pribli\u017eno <\/strong>229 kcal, \u0161to je koli\u010dina koja odgovara otprilike dvjema porcijama.<\/p>\n<\/div>\n<\/div>\n<\/div><\/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<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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-843x1124.jpg\" alt=\"Kako napraviti zdravije pr\u017eene krumpiri\u0107e\" class=\"wp-image-200411\" title=\"Kako napraviti zdravije pr\u017eene krumpiri\u0107e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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:104px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-zdraviji-przeni-krumpirici\">2. Zdraviji pr\u017eeni krumpiri\u0107i<\/h3>\n\n\n\n<p>Pr\u017eeni krumpiri\u0107i jednostavno su klasik u kojeg su se zaljubili ljudi \u0161irom svijeta. Sirovina od koje se pripremaju, obi\u010dno krumpir, u redu je. Me\u0111utim, kona\u010dna je prilagodba problemati\u010dna kad se pomfrit, primjerice, u lancima brze hrane, <strong>pr\u017ei u fritezi<\/strong>, \u0161to u osnovi pridonosi njegovom udjelu masti i kalorijskoj vrijednosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite u\u017eivati u pr\u017eenim krumpiri\u0107ima, <strong>napravite ih kod ku\u0107e u pe\u0107nici<\/strong>, tako da znate od \u010dega su napravljeni. Kako bi bili zanimljiviji, krumpiri\u0107e mo\u017eete narezati i od batata ili drugog povr\u0107a (celer, mrkva itd.), to ovisi o vama. Na dobivenu kalorijsku vrijednost utje\u010de i umak u koji uma\u010dete krumpiri\u0107e. Umjesto umaka od majoneze ili tartara,<strong> odaberite ke\u010dap, umak od jogurta, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bezkaloricni-umak-ketchup-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>beskalorijski ke\u010dap<\/strong><\/a><strong> ili, na primjer, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bezkaloricni-umak-caesar-dressing-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>beskalorijski preljev Cezar<\/strong><\/a>.<\/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\">Koliko \u0107e nam kalorija u\u0161tedjeti zdravija opcija?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g pr\u017eenih krumpiri\u0107a (275 kcal), 30 g majoneze (201 kcal) = <strong>476 kcal<\/strong><\/li>\n\n\n\n<li>100 g \u010dipsa od pe\u010denog celera (64 kcal), 30 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kecap-sa-ksilitolom-500-ml-xucker.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ke\u010dapa zasla\u0111enog ksilitolom<\/a> (21 kcal) = <strong>85 kcal<\/strong><\/li>\n\n\n\n<li>100 g pekarskog krumpira (119 kcal), 30 g umaka od jogurta (20 kcal) = <strong>139 kcal<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Ako pojedemo porciju \u010dipsa od celera, \u0161tedimo pribli\u017eno <strong>391 kcal<\/strong> u usporedbi s klasi\u010dnim pr\u017eenim krumpiri\u0107ima. Ako pripremimo pekarski krumpir s umakom od jogurta kod ku\u0107e, u\u0161tedjet \u0107emo <strong>337 kcal<\/strong> u usporedbi s krumpiri\u0107ima iz restorana brze hrane.<\/p>\n<\/div><\/div>\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\" id=\"3-kanapei-od-povrca\">3. Kanapei od povr\u0107a<\/h3>\n\n\n\n<p>Bez obzira na prigodu, <strong>kanapei<\/strong> su nu\u017eni kao dio \u0161vedskog stola. Iako se \u010dini da tako mali komadi hrane gotovo da nemaju kalorija, na\u017ealost, vrijedi upravo suprotno. Sre\u0107om, tako\u0111er imamo <strong>zdraviju zamjenu<\/strong> za tu poslasticu. Kako bi bilo <strong>da zamijenite baguette povr\u0107em<\/strong> \u2013 na primjer, krastavcima koji imaju sli\u010dan oblik i zamijenite namaz pun majoneze<strong> namazom na bazi sira<\/strong>? Tako\u0111er nije potrebno narezati kobasicu na vrh. Na kanape mo\u017eete staviti komad povr\u0107a ili kri\u0161ku \u0161unke.<\/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\">Koliko \u0107e nam kalorija u\u0161tedjeti zdravija opcija?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>40 g baguettea (121 kcal), 50 g namaza od majoneze i \u010de\u0161njaka (168 kcal), 40 g kobasice (113 kcal) = <strong>402 kcal<\/strong><\/li>\n\n\n\n<li>100 g krastavca (14 kcal), 50 g namaza od \u010de\u0161njaka na bazi sira (55 kcal), 40 g pile\u0107e \u0161unke (39 kcal) = <strong>108 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdravija verzija kanapea <strong>u\u0161tedjet \u0107e nam 294 kcal<\/strong> , \u0161to je koli\u010dina koja odgovara otprilike jednoj porciji.<\/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\" id=\"4-zdravo-hrskanje\">4. Zdravo hrskanje<\/h3>\n\n\n\n<p>Ako ste ljubitelj slanih grickalica, najvjerojatnije vas ne moramo upoznavati s kuglicama od sira. Me\u0111utim, njihovi sastojci svakako nisu takvi da biste u njima mogli u\u017eivati svaki dan bez gri\u017enje savjesti. Ali to se ne odnosi na njihovu <strong>zdraviju verziju<\/strong>, koju mo\u017eete napraviti kod ku\u0107e od slanutka. Priprema je<strong> stvarno jednostavna<\/strong>, a rezultat se isplati. Sve \u0161to trebate u\u010diniti je skuhati slanutak unaprijed (mo\u017eete kupiti i konzervu slanutka u salamuri, \u0161to \u0107e vam olak\u0161ati posao), dodati \u017eli\u010dicu ulja, soli, svojih omiljenih za\u010dina i pe\u0107i ga u pe\u0107nici dok ne postane zlatno-sme\u0111i.<\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko \u0107e nam kalorija u\u0161tedjeti zdravija opcija?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g kuglica od sira <strong>(519 kcal)<\/strong><\/li>\n\n\n\n<li>100 g pe\u010denog slanutka <strong>(150 kcal)<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Zdravija verzija tog me\u0111uobroka <strong>u\u0161tedjet \u0107e nam pribli\u017eno 369 kcal.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/krup-1124x749.jpg\" alt=\"Zdravi \u010dips kao me\u0111uobrok\" class=\"wp-image-200428\" style=\"width:843px;height:562px\" title=\"Zdravi \u010dips kao me\u0111uobrok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"5-humus-s-povrcem\">5. Humus s povr\u0107em<\/h3>\n\n\n\n<p>Humus je jo\u0161 jedan na\u010din kako mo\u017eete <strong>upotrijebiti slanutak<\/strong>. Opet, na vama je ho\u0107ete li ga sami kuhati kod ku\u0107e ili \u0107ete upotrijebiti gotovu verziju u salamuri. Osnova je humusa, uz spomenuti slanutak, <strong>pasta od tahinija, limunov sok, maslinovo ulje, \u010de\u0161njak<\/strong> i drugi za\u010dini. Dobivena kalorijska vrijednost ovisit \u0107e o <strong>omjeru svake sirovine koju odaberete<\/strong>. Mo\u017eete ga namazati na pecivo ili umo\u010diti komade povr\u0107a u njega. U oba slu\u010daja, ima odli\u010dan okus i mo\u017ee se upotrijebiti kao me\u0111uobrok ili hrana za va\u0161e goste.<\/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 is-style-default\" id=\"kako-napraviti-zdraviju-slatku-poslasticu-uz-kavu\"><span class=\"ez-toc-section\" id=\"Kako_napraviti_zdraviju_slatku_poslasticu_uz_kavu\"><\/span>Kako napraviti zdraviju slatku poslasticu uz kavu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" id=\"1-odaberite-prikladnije-alternative-obradenoj-hrani\">1. Odaberite prikladnije alternative obra\u0111enoj hrani<\/h3>\n\n\n\n<p>Opet se vra\u0107amo na ono \u0161to je ve\u0107 re\u010deno u odjeljku o brzim zalogajima kad vam se \u017euri. U dana\u0161nje vrijeme, <strong>postoji puno prikladnijih alternativa<\/strong> koje tjeraju \u017eudnju za slatkim, a istodobno imaju <strong>ve\u0107u hranjivu vrijednost<\/strong>. Ako \u017eelite \u010dokoladu, ne morate si je uskratiti, samo odaberite onu s <strong>ve\u0107im postotkom kakaa<\/strong> ili <strong>oboga\u0107enu proteinima<\/strong>. I, naravno, pazite na koli\u010dinu. Vjerojatno svi znamo da jedenje cijele table \u010dak i najbolje \u010dokolade odjednom nije dobro.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isto je i s plo\u010dicama, njih si tako\u0111er ne morate uskratiti. <strong>Kad birate, poku\u0161ajte potra\u017eiti one koje sadr\u017ee sljede\u0107e:<\/strong><\/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><strong data-rich-text-format-boundary=\"true\">malu koli\u010dinu sastojaka<\/strong> (na primjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinska-plocica-rxbar.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinska plo\u010dica RXBAR<\/a> ima samo 4 sastojka)<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">ve\u0107i sadr\u017eaj proteina<\/strong> (proteinski Mars ima 20 g proteina, jednako te\u017eak klasi\u010dni Mars ima 3 g proteina)<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">ni\u017ei sadr\u017eaj \u0161e\u0107era<\/strong> (proteinski Mars ima 13,3 g \u0161e\u0107era, jednako te\u017eak klasi\u010dni Mars ima 35 g \u0161e\u0107era)<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">ve\u0107i sadr\u017eaj vlakana<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom kupnje, \u010ditajte naljepnice i vidjet \u0107ete da \u0107ete s vremenom nau\u010diti razumjeti sastojke bez ikakvih problema. Nije sve \u0161to izgleda kao zdravija opcija prikladnije, zato morate saznati vi\u0161e o sastojcima. \u010clanak <a href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 savjeta kako odabrati visokokvalitetne proteinske plo\u010dice<\/a> mo\u017ee pomo\u0107i.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1006\" height=\"723\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/mov.jpg\" alt=\"Kako odabrati pravu proteinsku plo\u010dicu\" class=\"wp-image-200454\" style=\"width:755px;height:542px\" title=\"Kako odabrati pravu proteinsku plo\u010dicu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/mov.jpg 1006w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/mov-400x287.jpg 400w\" sizes=\"auto, (max-width: 1006px) 100vw, 1006px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-pecite-zdravije\">2. Pecite zdravije<\/h3>\n\n\n\n<p>Postoji ogroman broj slatkih poslastica koje mo\u017eete prigristi, tako da nema smisla poku\u0161ati ih sve nabrojiti. Bit \u0107e jednostavnije i prakti\u010dnije opisati kako mo\u017eete zamijeniti neke sastojke u receptima i <strong>promijeniti kalorijsku bombu punu \u0161e\u0107era i masti u hranjivi me\u0111uobrok koji \u0107e nadopuniti sva tri makronutrijenta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"zamijenite-secer\">Zamijenite \u0161e\u0107er<\/h4>\n\n\n\n<p>Postoji puno na\u010dina za zamjenu \u0161e\u0107era prilikom pe\u010denja. Prvo bismo vas upoznali sa sirupom od cikorije, koji se pravi od korijena cikorije. U usporedbi s medom, na primjer, sadr\u017ei manje \u0161e\u0107era i, osim toga, isti\u010de se visokim udjelom topivih vlakana koja bi, me\u0111utim, mogla izazvati probavne probleme ako se konzumiraju u velikim koli\u010dinama. Njegova se slatko\u0107a mo\u017ee usporediti sa \u0161e\u0107erom, ali ima ni\u017eu energetsku vrijednost u usporedbi s njim. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga je mogu\u0107nost, na primjer, ksilitol, koji je poznat kao brezin \u0161e\u0107er i na prvi se pogled ne razlikuje od klasi\u010dnog \u0161e\u0107era. Me\u0111utim, glavna je razlika izme\u0111u njih u <strong>kalorijskoj vrijednosti<\/strong>. Ali \u010dak i ksilitol mo\u017ee dovesti do problema s probavom u ve\u0107im koli\u010dinama, tako da nije dobro pretjerivati. Mo\u017eete tako\u0111er upotrijebiti eritritol, koji \u0107ete posebno cijeniti zbog njegove nulte kalorijske vrijednosti. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g \u0161e\u0107era ima <strong>399 kcal<\/strong><\/li>\n\n\n\n<li>100 g sirupa od cikorije <strong>ima 155 kcal, 5 g \u0161e\u0107era i 71 g vlakana<\/strong><\/li>\n\n\n\n<li>100 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ksilitola<\/a> ima<strong> 247 kcal i 30 g \u0161e\u0107era<\/strong><\/li>\n\n\n\n<li>100 g <a href=\"https:\/\/gymbeam.hr\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ertritola<\/a> ima 0 kcal<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/pece-911x1124.jpg\" alt=\"Kako zdravo pe\u0107i\" class=\"wp-image-200483\" title=\"Kako zdravo pe\u0107i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-911x1124.jpg 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-324x400.jpg 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-1245x1536.jpg 1245w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-1660x2048.jpg 1660w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece.jpg 1800w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/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:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"odaberite-prikladnije-brasno\">Odaberite prikladnije bra\u0161no<\/h4>\n\n\n\n<p>Klasi\u010dni proizvodi od p\u0161enice i dalje su me\u0111u naj\u010de\u0161\u0107e kori\u0161tenim bra\u0161nom, ali to je \u0161teta jer ne sadr\u017ee veliku koli\u010dinu hranjivih sastojaka. Integralna bra\u0161na koja sadr\u017ee vi\u0161e hranjivih sastojaka ili, na primjer, kokosovo bra\u0161no, mogu biti prikladnija opcija.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g p\u0161eni\u010dnog bra\u0161na ima <strong>350 kcal, 11 g proteina, 73 g ugljikohidrata, 2 g masti i 3 g vlakana<\/strong><\/li>\n\n\n\n<li>100 g kokosovog bra\u0161na ima <strong>310 kcal, 19 g proteina, 21 g ugljikohidrata, 8 g masti i 40 g vlakana<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"brasno-djelomicno-zamijenite-proteinima\">Bra\u0161no djelomi\u010dno zamijenite proteinima<\/h4>\n\n\n\n<p>Evo jo\u0161 jednog savjeta o diskretnom krijum\u010darenju proteina u hranu. Me\u0111utim, imajte na umu da, ako dodate protein u hranu koja ve\u0107 ima neki okus, tako\u0111er morate ukloniti koli\u010dinu \u0161e\u0107era ili zasla\u0111iva\u010da kako <strong>dobiveni desert ne bi bio presladak<\/strong>. Istodobno, uzmite u obzir odre\u0111ena svojstva bra\u0161na zbog kojih je prikladno za pe\u010denje. Ako zamijenite sve bra\u0161no u desertu proteinima, sasvim je mogu\u0107e da \u0107e se stvoriti neskladni slatki nered umjesto pahuljaste torte. Prilikom zamjene, dovoljno je <strong>zamijeniti \u010detvrtinu ili petinu bra\u0161na proteinima<\/strong>, a ona koja <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nisu aromatizirana<\/a> posebno su prikladna.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"zamijenite-mlijecne-proizvode-s-visokim-udjelom-masti-nemasnim-svjezim-sirom\">Zamijenite mlije\u010dne proizvode s visokim udjelom masti nemasnim svje\u017eim sirom<\/h4>\n\n\n\n<p>Vrhnje, kiselo vrhnje, mascarpone ili masni <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017ei sir<\/a>. Samo nekoliko <strong>kremastih slastica<\/strong> mo\u017ee bez tih mlije\u010dnih proizvoda. Me\u0111utim, ako \u017eelite da dobiveno jelo bude bogato proteinima, a ne samo masno\u0107ama, bilo bi dobro zamijeniti barem neke od masnih mlije\u010dnih proizvoda verzijom s manje masno\u0107e. Vidjet \u0107ete da \u010dak i ako zamijenite samo polovicu mascarponea za tiramisu svje\u017eim sirom, to ne\u0107e umanjiti njegov okus, kalorijska vrijednost naglo \u0107e pasti, a omjer pojedinih makronutrijenata tako\u0111er \u0107e se pobolj\u0161ati.<\/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=\"588\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/tiramis-1124x588.png\" alt=\"Kako ispe\u0107i zdrav desert\" class=\"wp-image-200498\" style=\"width:843px;height:441px\" title=\"Kako ispe\u0107i zdrav desert\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/tiramis-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/tiramis-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/tiramis.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Odli\u010dan je trik, na primjer, <strong>umutiti svje\u017ei sir, proteine ili oboje<\/strong> u gotov <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/puding-hr\/\" class=\"ek-link\">puding<\/a>, koji odjednom postaje me\u0111uobrok bogat proteinima koji \u0107e vas stvarno zasititi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong data-rich-text-format-boundary=\"true\">Mlije\u010dni proizvod<\/strong><\/th><th><strong data-rich-text-format-boundary=\"true\">Nutritivne vrijednosti<\/strong><\/th><\/tr><\/thead><tbody><tr><td><p data-rich-text-format-boundary=\"true\">Tu\u010deno vrhnje od 30 %<\/p><\/td><td>Energetska vrijednost 291 kcal, proteini 2 g, ugljikohidrati 3 g, masti 30 g<\/td><\/tr><tr><td>Kiselo vrhnje sa 16 % masti<\/td><td>Energetska vrijednost 172 kcal, proteini 3 g, ugljikohidrati 4 g, masti 16 g<\/td><\/tr><tr><td>Mascarpone<\/td><td>Energetska vrijednost 386 kcal, proteini 3 g, ugljikohidrati 5 g, masti 40 g<\/td><\/tr><tr><td>Masni svje\u017ei sir<\/td><td>Energetska vrijednost 141 kcal, proteini 9 g, ugljikohidrati 4 g, masti 10 g<\/td><\/tr><tr><td>Nemasni svje\u017ei sir<\/td><td>Energetska vrijednost 68 kcal, proteini 12 g, ugljikohidrati 4 g, masti 0,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"dodajte-povrce-ili-mahunarke-u-svoje-deserte\">Dodajte povr\u0107e ili mahunarke u svoje deserte<\/h4>\n\n\n\n<p>Ne brinite se, ne zezamo se s vama. Dodavanje <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> desertu <strong>pove\u0107ava njegov volumen i smanjuje kalorijsku vrijednost<\/strong>, budu\u0107i da se tijesto &#8220;temelji&#8221; na manje kalori\u010dnoj hrani. Kako bi bilo da isprobate <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-mekani-kolac-od-mrkve-s-krem-sirom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kola\u010d od mrkve<\/a> ili zobenih pahuljica s <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tikvica-hr\/\" class=\"ek-link\">tikvicama<\/a>? Mahunarke tako\u0111er imaju istu funkciju u receptima i <strong>pove\u0107avaju sadr\u017eaj proteina<\/strong>. Probajte, na primjer, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brownie-od-graha-pun-okusa-cokolade\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mekane brownije od graha<\/a>, za koje ne\u0107ete \u010dak ni znati da u tijestu ima 400 g graha.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"upotrebljavajte-manje-kaloricne-dodatke\">Upotrebljavajte manje kalori\u010dne dodatke<\/h4>\n\n\n\n<p>\u0160to ma\u017eete na pala\u010dinke, Nutellu? Kako bi bilo da isprobate <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinski-namaz-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdraviju proteinsku opciju<\/a>? Osim \u0161to \u0107ete izbje\u0107i da vas zubi zabole zbog prevelike koli\u010dine \u0161e\u0107era, ne\u0107ete se morati kriviti zbog varanja. A ako poku\u0161avate smr\u0161avjeti, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/beskaloricni-sirup-hazelnut-choco-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beskalorijski sirup<\/a>, koji sadr\u017ei zanemarivu koli\u010dinu kalorija, bit \u0107e savr\u0161en izbor za mazanje va\u0161ih <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/palacinke-hr-2\/\" class=\"ek-link\">pala\u010dinki<\/a>.<\/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><strong data-rich-text-format-boundary=\"true\">30 g Nutelle sadr\u017ei: 161 kcal<\/strong>, proteini 2 g, ugljikohidrati 17 g, masti 9 g<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">30 g Proteinelle sadr\u017ei: 144 kcal<\/strong>, proteini 5 g, ugljikohidrati 13 g, masti 10 g<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">30 ml beskalorijskog sirupa sadr\u017ei: 3 kcal<\/strong>, proteini 0 g, ugljikohidrati 1 g, masti 0 g<\/li>\n<\/ul>\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\/2020\/12\/Copy-of-DNP_2963-1124x750.jpg\" alt=\"Kako zdravo zasladiti desert\" class=\"wp-image-200512\" style=\"width:843px;height:563px\" title=\"Kako zdravo zasladiti desert\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"koji-je-zakljucak\"><span class=\"ez-toc-section\" id=\"Koji_je_zakljucak\"><\/span>   Koji je zaklju\u010dak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nije va\u017eno grickate li redovito ili samo povremeno pojedete ne\u0161to izme\u0111u obroka, nave\u010der ili u posjetu prijateljima. Me\u0111utim, imajte na umu da postoji <strong>zdrava verzija gotovo svakog obroka<\/strong>, zato nije lo\u0161a ideja odabrati ono \u0161to je najbolje za va\u0161e tijelo. No, nitko nije savr\u0161en, stoga ne morate osje\u0107ati gri\u017enju savjesti kad povremeno gricnete ne\u0161to \u0161to <strong>nije ba\u0161 najprikladnije<\/strong>. Isto tako, nije potrebno izbjegavati sve poslastice koje su dio \u0161vedskog stola na nekoj proslavi. Me\u0111utim, lijepo je znati da \u010dak i obi\u010dni kanape ima kalorije i uzeti to u obzir u ukupnom unosu. Ina\u010de se lako mo\u017ee dogoditi da se, ako se pona\u0161ate tako svaki tjedan, udebljate. To se mo\u017ee dogoditi unato\u010d \u010dinjenici da imate kalorijski deficit od ponedjeljka do petka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste roditelj, trebali biste zauzeti sli\u010dan pristup zalogajima koje pripremate za svoju djecu. Sjajno je kad i mali\u0161ani znaju da je jabuka hranjivija od table \u010dokolade, ali s druge strane, <strong>nema smisla uskratiti im povremene slatki\u0161e<\/strong>. Kao \u0161to svi znamo, zabranjeno je vo\u0107e najsla\u0111e, zato biste uskra\u0107ivanjem poslastica djeci izazvali jo\u0161 ve\u0107u \u017eelju za jedenjem slatki\u0161a ili \u010dipsa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clan ste tima koji voli me\u0111uobroke? Ako je tako, podijelite s nama svoje omiljene savjete za grickalice, kako se drugi ne bi oslanjali na svakodnevnu dosadu u obliku sira na tostu.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Me\u0111uobrok je odli\u010dan na\u010din da uta\u017eite glad prije ru\u010dka, ve\u010dere ili nakon njih. Ali znate li kako bi trebao izgledati uravnote\u017eeni me\u0111uobrok? U dana\u0161njem \u010dlanku dat \u0107emo vam nekoliko savjeta kako pripremiti grickalice za goste na zdrav na\u010din.<\/p>\n","protected":false},"author":100,"featured_media":200991,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7352,6272,7292,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-311790","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-proteini-hr","10":"tag-snacks-hr","11":"tag-zdrav-nacin-zivota-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0160to bi trebao sadr\u017eavati uravnote\u017eeni snack i kako zamijeniti kalori\u010dne grickalice na zdrav na\u010din? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Me\u0111uobrok je odli\u010dan na\u010din da uta\u017eite glad prije ru\u010dka, ve\u010dere ili nakon njih. Ali znate li kako bi trebao izgledati uravnote\u017eeni me\u0111uobrok? U dana\u0161njem \u010dlanku dat \u0107emo vam nekoliko savjeta kako pripremiti grickalice za goste na zdrav na\u010din.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0160to bi trebao sadr\u017eavati uravnote\u017eeni snack i kako zamijeniti kalori\u010dne grickalice na zdrav na\u010din? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Me\u0111uobrok je odli\u010dan na\u010din da uta\u017eite glad prije ru\u010dka, ve\u010dere ili nakon njih. Ali znate li kako bi trebao izgledati uravnote\u017eeni me\u0111uobrok? 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