{"id":311846,"date":"2021-01-25T15:53:00","date_gmt":"2021-01-25T14:53:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=311846"},"modified":"2024-06-07T14:41:08","modified_gmt":"2024-06-07T12:41:08","slug":"kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke\/","title":{"rendered":"Kaj naj vsebuje uravnote\u017een prigrizek in kako zdravo nadomestiti kalori\u010dne prigrizke?"},"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\/kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke\/#Kako_velik_naj_bi_bil_prigrizek\" title=\"Kako velik naj bi bil prigrizek?\">Kako velik naj bi bil prigrizek?<\/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\/kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke\/#Kaj_storiti_ce_ne_gre_vse_po_nacrtih\" title=\"Kaj storiti, \u010de ne gre vse po na\u010drtih\">Kaj storiti, \u010de ne gre vse po na\u010drtih<\/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\/kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke\/#Nekaj_na_hitro_ko_se_vam_mudi\" title=\"Nekaj na hitro, ko se vam mudi\">Nekaj na hitro, ko se vam mudi<\/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\/kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke\/#Vecerni_prigrizki_in_hrana_za_goste\" title=\"Ve\u010derni prigrizki in hrana za goste\">Ve\u010derni prigrizki in 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.si\/blog\/kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke\/#Kako_iz_kave_narediti_bolj_zdravo_sladko_poslastico\" title=\"Kako iz kave narediti bolj zdravo sladko poslastico?\">Kako iz kave narediti bolj zdravo sladko poslastico?<\/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\/kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Verjetno nam ni treba podrobno razlagati, kaj je prigrizek. Obi\u010dajno gre za obrok, ki ga zau\u017eijemo <strong>med glavnimi obroki<\/strong>, torej med zajtrkom in kosilom ali med kosilom in ve\u010derjo. V\u010dasih pa lahko za prigrizek \u0161tejemo tudi nekaj, kar grizljamo med gledanjem ve\u010derne oddaje po televiziji, ko na\u0161e roke brez razmi\u0161ljanja posegajo po krompirjevem \u010dipsu ali pokovki..<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O pomembnosti prigrizkov so nas star\u0161i prepri\u010devali \u017ee od mladih nog, ko so nam pripravili manj\u0161e ali ve\u010dje prigrizke, ki smo jih nato odnesli v \u0161olo in jih po svojem okusu izmenjali s so\u0161olci. Nekateri tudi v odrasli dobi med obroki redno pripravljamo prigrizke. \u010ce ste del ekipe za prigrizke, lahko v dana\u0161njem \u010dlanku najdete navdih o tem, kako bi moral izgledati <strong>idealen prigrizek<\/strong> in kako lahko manj ustrezne prigrizke nadomestite z bolj zdravimi. \u010ce pa prigrizkov ne odobravate, verjemite, da boste po branju na\u0161ih nasvetov ob\u010dasno u\u017eivali v nekaterih dobrotah med obroki.<\/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\"><span class=\"ez-toc-section\" id=\"Kako_velik_naj_bi_bil_prigrizek\"><\/span>Kako velik naj bi bil prigrizek?<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>Glede velikosti se lahko va\u0161i prigrizki <strong>zelo razlikujejo<\/strong> glede na sestavine, iz katerih so sestavljeni. Da bi dobili nekaj osnovnih idej, bomo za\u010deli s kalori\u010dnim vnosom. <strong>Za bolj\u0161o predstavo vam ponujamo dva vzor\u010dna primera:<\/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>Gospodi\u010dna <strong>Jana, ki<\/strong>&nbsp;je visoka 170 cm, tehta 60 kg in je stara 20 let.<\/li>\n\n\n\n<li>Gospodi\u010d <strong>David<\/strong>, ki je visok 180 cm, tehta 80 kg in je star 30 let.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oba lahko \u0161tejemo za dokaj aktivna posameznika, ki se ukvarjata s \u0161portom 1-3 krat na teden. Te podatke vnesemo v na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/spletni-bmr-kalkulator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"spletni kalkulator BMR (opens in a new tab)\">spletni kalkulator BMR<\/a>, kjer ugotovimo, da je <strong>priporo\u010deni kalori\u010dni vnos za Jano 1927 kcal, za Davida pa 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>Pomembno je upo\u0161tevati tudi druga prehranska priporo\u010dila, po katerih naj bo vnos beljakovin med 0,8-2 g beljakovin na kg telesne te\u017ee, ogljikovi hidrati naj predstavljajo 40-65%, ma\u0161\u010dobe pa 20-30% dnevnega vnosa kalorij. V na\u0161ih vzor\u010dnih primerih se bomo dr\u017eali zlatih standardnih vrednosti, zato bomo ra\u010dunali z <strong>20% vnosa beljakovin, 55% vnosa ogljikovih hidratov, preostanek kalori\u010dnega vnosa (25%) pa bodo pokrivale ma\u0161\u010dobe<\/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=\"Nasveti za prigrizek\" class=\"wp-image-200228\" style=\"width:843px;height:562px\" title=\"Nasveti za prigrizek\" 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>Hkrati je treba dnevni vnos v odstotkih razdeliti na posamezne obroke. Praviloma mora zajtrk predstavljati pribli\u017eno 20% dnevnega vnosa, kosilo 35% in ve\u010derja 30%. Nato bomo imeli pribli\u017eno <strong>15% dnevnega vnosa za prigrizke<\/strong>. V na\u0161em vzor\u010dnem primeru bosta Jans in David teh 15% dopolnila z enim prigrizkom. <strong>Kako naj izgleda optimalno razmerje makrohranil v prigrizku?<\/strong>&nbsp;<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 prigrizek<\/strong> naj bo pribli\u017eno: <strong>289 kcal, 40 g ogljikovih hidratov, 15 g beljakovin, 8 g ma\u0161\u010dobe.<\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Davidov prigrizek<\/strong> naj bo pribli\u017eno: <strong>367 kcal, 50 g ogljikovih hidratov, 18 g beljakovin, 10 g ma\u0161\u010dobe.<\/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\">Kako bi torej v resni\u010dnem \u017eivljenju lahko izgledala njuna prigrizka?<\/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\">Prigrizek<\/strong><\/th><th><strong data-rich-text-format-boundary=\"true\">Janina porcija<\/strong><\/th><th><strong data-rich-text-format-boundary=\"true\">Davidova porcija<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Skyr (0,1 % ma\u0161\u010dobe), jabolko,ovseni kosmi\u010di, <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">orehi<\/a><\/td><td>Skyr 80 g, jabolko 100 g, ovseni kosmi\u010di 30 g, orehi 10 g<\/td><td>Skyr 80g, jabolko 150g, ovseni kosmi\u010di 40g, orehi 12g<\/td><\/tr><tr><td>Polnozrnat kruh, kremni sir, \u0161unka, jajca, paprika<\/td><td>Kruh 50 g, kremni sir 15 g, \u0161unka 10 g, majhno jajce 55 g, paprika 100 g<\/td><td>Kruh 65 g, kremni sir 15 g, \u0161unka 20 g, majhno jajce 55 g, paprika 150 g<\/td><\/tr><tr><td>Skuta, paradi\u017enik, ri\u017eevi krekerji, <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">indijski ore\u0161\u010dki<\/a><\/td><td>Skuta 100 g, paradi\u017enik 100 g, ri\u017eevi krekerji 30 g, indijski ore\u0161\u010dki 5 g<\/td><td>Skuta 130 g, paradi\u017enik 100 g, ri\u017eevi krekerji 45 g, indijski ore\u0161\u010dki 5 g<\/td><\/tr><tr><td>Smoothie iz sojinega mleka, <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganskih beljakovin<\/a>, banane, <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ara\u0161idovega masla&nbsp;<\/a><\/td><td>Sojino mleko 150 g, veganske beljakovine 10 g, banana 130 g, ara\u0161idovo maslo 10 g<\/td><td>Sojino mleko 200 g, veganske beljakovine 15 g, banana 160 g, ara\u0161idovo maslo 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>V tabeli lahko vidimo, kako bi lahko izgledal idealen prigrizek za \u017eensko in mo\u0161kega, \u010de bi se radi dr\u017eali optimalne razporeditve hranil. Pomembno pa je omeniti tudi osebne potrebe vsakega posameznika. Nekateri radi jedo ve\u010d ogljikovih hidratov zjutraj, drugi pa zve\u010der. Prav tako se potreba po beljakovinah in na splo\u0161no njihov kalori\u010dni vnos razlikuje od posameznika do posameznika, v skladu s katerim je nato treba <strong>prilagoditi velikost porcije in razmerje med posameznimi makrohranili.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa je optimalno, da vsak prigrizek vsebuje vsa tri makrohranila &#8211; torej beljakovine, ogljikove hidrate in ma\u0161\u010dobe. To ni tako zapleteno, kot se zdi na prvi pogled. Vse, kar morate storiti, je, da na primer vzamete kruh (vir ogljikovih hidratov), jajca in sir (viri beljakovin in ma\u0161\u010dob) ter za piko na i dodate nekaj zelenjave. Preprosto, kajne? Enako lahko po\u010dnemo za sladko hrano. Jogurt kot vir beljakovin, ovsena ka\u0161a in sadje kot vir ogljikovih hidratov in ara\u0161idovo maslo kot vir ma\u0161\u010dob. Tako lahko dobro in u\u010dinkovito kombiniramo vsak prigrizek.<\/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=\"43975,49804,60658,79585,99889,104614\" ><\/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\"><span class=\"ez-toc-section\" id=\"Kaj_storiti_ce_ne_gre_vse_po_nacrtih\"><\/span>Kaj storiti, \u010de ne gre vse po na\u010drtih<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>\u010ceprav vemo, kako bi moral izgledati idealen prigrizek, ki vsebuje vsa makrohranila v optimalnem razmerju, se sprijaznimo z dejstvom, da <strong>obi\u010dajni hekti\u010dni dnevi \u0161e zdale\u010d niso idealni<\/strong>. V\u010dasih smo veseli, da nam sploh uspe imeti kosilo in sploh ne razmi\u0161ljamo o prigrizkih, drugi\u010d nas ves dan lovijo sladkkarije &#8211; zato je lepo imeti pri roki bolj <strong>zdravo razli\u010dico prigrizkov,<\/strong> da ne pove\u010dujemo dnevnega vnosa energije po nepotrebnem. Navedimo nekaj primerov prigrizkov za \u010das, <strong>ko se nam mudi<\/strong> in je treba kaj na hitro pojesti. Pokazali vam bomo tudi, kako s kavo pregnati ve\u010derno grizljanje pred televizorjem ali popoldansko malico.<\/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\"><span class=\"ez-toc-section\" id=\"Nekaj_na_hitro_ko_se_vam_mudi\"><\/span>Nekaj na hitro, ko se vam mudi<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>\u010ce se vam mudi in ste la\u010dni, vam ni treba toliko skrbeti, da prigrizek ne bo imel idealnega razmerja hranil in bo morda vseboval <strong>le malo beljakovin<\/strong>, \u010de ga boste dodali v naslednjem obroku. V takih primerih je dobro imeti pri roki bolj zdrav prigrizek, ki vas bo vsaj malo nasitil in prepre\u010dil, da bi kasneje doma pospravili pol hladilnika. <strong>Kaj lahko imate vedno pri roki?<\/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=\"Nasveti za hitre prigrizke\" class=\"wp-image-200276\" title=\"Nasveti za hitre prigrizke\" 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\">1. plo\u0161\u010dica ali pi\u0161kot<\/h3>\n\n\n\n<p>\u010ce imate v va\u0161i torbici ali nahrbtniku kak\u0161no <strong>plo\u0161\u010dico<\/strong> za nujne primere , vam ne bo \u0161kodilo. \u010ce \u017eelite, da vas plo\u0161\u010dica nasiti in veste, da boste imeli \u010dez dan te\u017eave z zau\u017eitjem zahtevane koli\u010dine beljakovin, je lahko za vas primerna izbira <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beljakovinski pi\u0161kot<\/a> ali <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beljakovinska plo\u0161\u010dica<\/a>. In \u010de imate raje nekaj, kar poznate, na primer tablico Mars, boste morda \u017eeleli izkoristiti njeno <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-mars-hi-protein-salted-caramel-mars.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z beljakovinami napolnjeno razli\u010dico.&nbsp;<\/a><\/p>\n\n\n\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za tiste, ki nimajo te\u017eav z vnosom beljakovin in pri\u010dakujejo hitro obnovitev energije od prigrizka, so na voljo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/energijska-tablica-raw-50g-bombus.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">energijske plo\u0161\u010dice<\/a> ali <a href=\"https:\/\/gymbeam.si\/energijske-ploscice-flapjack\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flapjacks<\/a>. Ve\u010dina predpakiranih plo\u0161\u010dic ali pi\u0161kotov ima to prednost, da se ne zgodi ni\u010d slabega, \u010de jih nekaj tednov hranite v torbi. \u010ce jih pa pustite noter dlje \u010dasa pa tvegate le, da namesto slastne plo\u0161\u010dice ugriznete v pi\u0161kotne drobtine.<\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Sadje in zelenjava<\/h3>\n\n\n\n<p>Vendar pa v primeru sadja in zelenjave ne moremo govoriti o dolgem roku uporabnosti. \u010ce na primer v torbici mesec dni nosite banano, bo takrat, ko jo kon\u010dno potegnete ven, verjetno \u0161la naravnost v ko\u0161 in morda tudi torbica. Vendar to vsekakor ni razlog za zavrnitev tovrstnih \u017eivil. To so <strong>odli\u010dni viri mikrohranil<\/strong>, ki obi\u010dajno nimajo toliko kalorij kot predelane plo\u0161\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=\"Kateri prigrizek izbrati, ko se nam mudi?\" class=\"wp-image-200294\" title=\"Kateri prigrizek izbrati, ko se nam mudi?\" 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>\u010ce opazujete svojo te\u017eo, bo ve\u010dje jabolko (175 g), ki ima 100 kcal, zagotovo primernej\u0161e za vas kot pa 100 g flapjack, ki ima 400 kcal. Trdo sadje, kot sta jabolko ali hru\u0161ka, je idealno za prena\u0161anje. Lahko pa tudi majhno sadje (maline ali borovnice) nosite v praznih kozarcih iz ara\u0161idovega masla. Imamo tudi odli\u010den nasvet za ljudi, ki \u017eelijo s seboj vzeti sadje v &#8220;dolgotrajni obliki&#8221;.<\/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.si\/liofilizirane-jagode-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Liofilizirano sadje<\/a> bo v tem primeru odli\u010dno opravilo delo. Vendar morate paziti na njegovo koli\u010dino. Na primer, liofilizirane jagode imajo pribli\u017eno osemkrat ve\u010d kalorij kot enaka koli\u010dina sve\u017eih jagod. \u010ce pa imate 50 g tovrstnega sadja kot prigrizek, se dnevni vnos zagotovo ne bo bistveno pove\u010dal, nasprotno pa boste telo oskrbeli s potrebnimi hranili.<\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Za primerjavo:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g sve\u017eih jagod ima <strong>35 kcal<\/strong><\/li>\n\n\n\n<li>100 g liofiliziranih jagod 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>In zelenjava je \u0161e bolj v kalorijah. \u010ce ste imeli bogato kosilo, vam kot hitri prigrizek zadostuje narezana kumara ali koren\u010dek. Zahvaljujo\u010d vsebnosti vlaknin boste ob\u010dutek sitosti podprli z u\u017eivanjem zelenjave, poleg tega pa naj vam prepre\u010duje, da bi se v slu\u017ebi potepali po kuhinji in iskali kaj za prigrizek. Vse, kar morate storiti, je, da vnaprej pripravite \u0161katlo, v katero lahko predhodno nare\u017eete katero koli zelenjavo.<\/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 razvajati na zdrav na\u010din?\" class=\"wp-image-200332\" title=\"Kako se razvajati na zdrav na\u010din?\" 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\">3. \u010cokolada<\/h3>\n\n\n\n<p>Seveda v primeru \u010dokolade temu verjetno ne moremo re\u010di uravnote\u017een prigrizek. Vsekakor pa ni slaba ideja, \u010de imate v torbi ali na mizi <strong>skrit ko\u0161\u010dek (pribli\u017eno 20 g)<\/strong> <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/temna-cokolada-xukkolade-xucker.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"\u010dokolade z visoko vsebnostjo kakava. (opens in a new tab)\">\u010dokolade z visoko vsebnostjo kakava.<\/a><\/strong> Vse, kar morate storiti, je, da celo tablico nare\u017eete na manj\u0161e ko\u0161\u010dke in jih posamezno zavijete v folijo. Zahvaljujo\u010d temu boste imeli dnevni odmerek jasno dolo\u010den. Prav tako vam ni treba skrbeti, da boste tako &#8216;goljufali&#8217;. Po raziskavah je \u010dokolada bogata z <strong>\u017eelezom, magnezijem, bakrom in manganom.<\/strong><\/p>\n\n\n\n<div style=\"height:41px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega pozitivno vpliva na zni\u017eevanje krvnega tlaka in izbolj\u0161uje celotni krvni obtok. Visokoodstotna \u010dokolada ima tudi to prednost, da bo \u017ee <strong>majhen ko\u0161\u010dek dovolj<\/strong>, da pre\u017eene lakoto stran. Tako verjetno ne boste pojedli celotne plo\u0161\u010dice, kar bi se vam na primer zlahka zgodilo s sladko mle\u010dno \u010dokolado. Tudi glede prednosti bo \u010dokolada z visoko vsebnostjo kakava bolj\u0161a izbira.<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>Imamo pa tudi alternativo za tiste, ki iz kakr\u0161nega koli razloga ne marajo visokoodstotnih \u010dokolad in se preprosto ne \u017eelijo zadr\u017eati pred svojo <strong>ljubljeno belo \u010dokolado<\/strong>. Idealna re\u0161itev je lahko <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beljakovinska \u010dokolada Fitcheat<\/a> z <strong>zmanj\u0161ano vsebnostjo sladkorja in ve\u010djim dele\u017eem beljakovin<\/strong>, kar pa vsekakor ne poslab\u0161a njenega okusa. Mogo\u010de ravno nasprotno. Na vas je le, da se odlo\u010dite, ali boste najprej poskusili belo \u010dokolado s kokosom ali belo \u010dokolado z jagodami.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Ore\u0161\u010dki<\/h3>\n\n\n\n<p>Druga vrsta hrane, ki jo lahko dlje \u010dasa nosite v torbi, ne da bi vas skrbelo za datum izteka, so <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ore\u0161\u010dki (opens in a new tab)\">ore\u0161\u010dki<\/a>. Pri sebi ni treba imeti celotne vre\u010dke. Vse, kar morate storiti, je, da v vre\u010dko nasujete pest ore\u0161\u010dkov, ki bodo slu\u017eili kot &#8220;prigrizek v skrajni sili&#8221;. Po raziskavah ore\u0161\u010dki <strong>pozitivno vplivajo na raven holesterola<\/strong>, poleg tega pa lahko pomagajo pri <strong>bla\u017eenju vnetij<\/strong>. A pazite na koli\u010dino, kalorije iz ore\u0161\u010dkov posko\u010dijo hitreje, kot bi si \u017eeleli. <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\">5. Slane beljakovine za prigrizek<\/h3>\n\n\n\n<p>S tem namigom bomo razveselili vse <strong>ljubitelje slanih dobrot<\/strong>, ki jih ideja \u010dokolade ne navdu\u0161i preve\u010d, a se jim za\u010dnejo cediti sline, ko pomislijo na slani krompirjev \u010dips. \u010ce tudi vi \u010dez dan razmi\u0161ljate o slanih okusih, je <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/beljakovinski-cips-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beljakovinski \u010dips<\/a> lahko odli\u010dna re\u0161itev, saj ima visoko vsebnost beljakovin in je tudi <strong>pakiran v manj\u0161ih koli\u010dinah<\/strong>, tako da lahko u\u017eivanje celotne vre\u010dke smatramo za zdravo razli\u010dico prigrizka .<\/p>\n\n\n\n<p>Brez te\u017eav zau\u017eijete celotno pakiranje su\u0161ene govedine beef jerky. En <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/suseno-meso-beef-jerky-original-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">50-gramski paket<\/a> bo oskrbel va\u0161e telo z <strong>32 g beljakovin<\/strong>, zato je ta prigrizek lahko idealen za vse, ki imajo te\u017eave z zadostnim vnosom beljakovin. In \u010de dodate \u0161e zelenjavo iz \u0161katle, ki ste jo pripravili vnaprej, bo \u0161e toliko 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=\"Hitri prigrizek za v slu\u017ebo ali \u0161olo\" class=\"wp-image-200377\" title=\"Hitri prigrizek za v slu\u017ebo ali \u0161olo\" 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\">6. Teko\u010di prigrizek<\/h3>\n\n\n\n<p>Ko govorimo o teko\u010di obliki hitrega prigrizka, vsekakor ne mislimo, da bi zeksali pivo in se nato vrnili k svojemu delu. V napornem dnevu se lahko zgodi, da nam v \u017eelodci za\u010dne kruliti, vendar ste v situaciji, ko <strong>ni primerno jesti<\/strong> (sestanek, \u0161olsko predavanje), zato je dobro imeti pri roki <strong>&#8220;teko\u010de kalorije&#8221;<\/strong>, ki vas bodo nasitili in pepre\u010dile, da bi se sestradali. V takih primerih lahko dobite <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vzorec-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">eno porcijo beljakovin<\/a>, ki jih lahko splaknete z vodo ali pa pose\u017eete po prehranskemu dopolnilu, kar vam ne bo dalo samo beljakovin, temve\u010d tudi druga makrohranila.<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017eivate lahko tudi v kefirjevem napitku brez okusa, vendar ga je treba hraniti na hladnem, da se ne pokvari. In <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">MoiM\u00fcv Protein Milkshake<\/a> bi vam lahko prav tako naredil veliko uslugo, saj se odlikuje po <strong>visoki vsebnosti beljakovin, nizki vsebnosti ma\u0161\u010dob in odsotnosti dodanih sladkorjev<\/strong>. Velika prednost je v tem, da ga pred odpiranjem ni treba hraniti v hladilniku, tako da ga lahko imate pri roki kadar koli \u010dez dan.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vecerni_prigrizki_in_hrana_za_goste\"><\/span>Ve\u010derni prigrizki in 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>Predvidevam, da se je vsem \u017ee kdaj pripetilo, da so pojedli vse na\u010drtovane obroke za ta dan, vendar so zve\u010der za\u010deli razmi\u0161ljati o <strong>dodatnem prigrizku<\/strong>. Na sre\u010do tudi v teh primerih obstajajo bolj zdrave, primernej\u0161e in tudi manj kalori\u010dne alternative za med gledanjem televizije. Te nasvete lahko uporabite tudi za <strong>prigrizke, ko gostite obiskovalce<\/strong>. Videli boste, da bodo vsi u\u017eivali v njih in pogosto morda niti ne bodo opazili, da gre za manj kalori\u010dne razli\u010dice.<\/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\">1. Tortilja &#8220;nachos&#8221;<\/h3>\n\n\n\n<p>\u010ce ste ljubitelj te mehi\u0161ke dobrote, kjer hrustljave ko\u0161\u010dke nepremi\u0161ljeno namakate v majonezo ali gost sir, vam bo morda v\u0161e\u010d ta bolj zdrava razli\u010dica, ki jo lahko doma pripravijo tudi manj sposobni kuharji. Vse, kar morate storiti, je, da <strong>tortiljo nare\u017eete na ko\u0161\u010dke<\/strong>, po mo\u017enosti celo po\u0161kropite z olivnim oljem v spreju, potresete z va\u0161imi najljub\u0161imi za\u010dimbami in <strong>pe\u010dete v pe\u010dici, da postane hrustljava<\/strong>. Kon\u010dane kose lahko na primer potopite v doma\u010do ali kupljeno paradi\u017enikovo salso ali v guacamole, ki ga lahko enostavno pripravite iz avokada in paradi\u017enika doma. In \u010de se dr\u017eite res stroge diete, lahko uporabite tudi <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/brezkalorijska-omaka-sweet-chilli-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">omako brez kalorij<\/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 kalorij nam bo prihranila bolj zdrava mo\u017enost?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g nachosa (470 kcal) in 50 g sirne omake (102 kcal) = <strong>572 kcal<\/strong><\/li>\n\n\n\n<li>100 g nacho tortilje (290 kcal) in 50 g guacamole (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>\u010ce se odlo\u010dimo za bolj zdravo alternativo, bomo <strong>prihranili pribli\u017eno 229 kcal<\/strong>, kar je pribli\u017eno dve porciji.<\/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 pripraviti bolj zdrav krompir\u010dek\" class=\"wp-image-200411\" title=\"Kako pripraviti bolj zdrav krompir\u010dek\" 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\">2. Bolj zdrav krompir\u010dek<\/h3>\n\n\n\n<p>Pomfrit je preprosto klasika, v katero so se vzljubili ljudje po vsem svetu. Surovina, iz katere so pripravljeni &#8211; krompir, je sama po sebi v redu. Problemati\u010dna pa je kon\u010dna prilagoditev, ko se pomfrit, na primer v verigah hitre prehrane, <strong>ocvre v fritezi<\/strong>, kar bistveno pove\u010da vsebnost ma\u0161\u010dobe in posledi\u010dno kalori\u010dno vrednost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite u\u017eivati krompir\u010dek, ga <strong>pripravite doma v pe\u010dici<\/strong>, da boste vedeli, iz \u010desa so. Da bo bolj zanimivo, lahko krompir\u010dek nare\u017eete tudi iz sladkega krompirja ali druge zelenjave (zelena, korenje itd.), Kar boste uporabili, je odvisno od vas. Na dobljeno kalori\u010dno vrednost vpliva tudi omaka, v katereo pomakate krompir\u010dek. Namesto majonezne ali tartarske omake izberite ke\u010dap, jogurtov dip, <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/brezkaloricna-omaka-ketchup-320ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ke\u010dap brez kalorij<\/a> ali na primer <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/brezkaloricna-omaka-caesar-dressing-320ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">brezkalori\u010dni Cezarjev preliv<\/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 kalorij nam bo prihranila bolj zdrava mo\u017enost?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g krompir\u010dka (275 kcal), 30 g majoneze (201 kcal) = <strong>476 kcal<\/strong><\/li>\n\n\n\n<li>100 g pe\u010denega zelenjavnega \u010dipsa (64 kcal), 30 g <a href=\"https:\/\/gymbeam.si\/ketchup-s-stevio-470-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u010dapa, sladkanega s ksilitolom<\/a> (21 kcal) = 85 kcal<\/li>\n\n\n\n<li>100 g krompir\u010dka (119 kcal), 30 g jogurtovega dipa (20 kcal) = <strong>139 kcal<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>S porcijo \u010dipsa iz zelene prihranimo pribli\u017eno <strong>391 kcal<\/strong> v primerjavi s klasi\u010dnim ocvrtim krompirjem. \u010ce si doma pripravimo krompir\u010dek z jogurtovo omako (dip), bomo prihranili <strong>337 kcal<\/strong> v primerjavi s krompir\u010dkom iz hitre 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\">3. Zelenjavni kanapeji<\/h3>\n\n\n\n<p>Ne glede na prilo\u017enost so <strong>kanapeji<\/strong> nujni kot del bifeja. \u010ceprav se zdi, da tako majhni ko\u0161\u010dki hrane tako reko\u010d nimajo kalorij, je \u017eal ravno obratno. Na sre\u010do imamo za to dobroto tudi bolj <strong>zdrav nadomestek<\/strong>. Kaj pa, \u010de <strong>zamenjamo bageto za zelenjavo<\/strong> &#8211; na primer kumare, ki imajo podobno obliko, in namaz, poln majoneze, zamenjamo z <strong>namazom na osnovi sira?<\/strong> Na koncu lahko na kanape polo\u017eite ko\u0161\u010dek zelenjave ali rezino \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 kalorij nam bo prihranila bolj zdrava mo\u017enost?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>40 g bagete (121 kcal), 50 g \u010desnovega majoneznega namaza (168 kcal), 40 g klobase (113 kcal) = <strong>402 kcal<\/strong><\/li>\n\n\n\n<li>100 g kumare (14 kcal), 50 g \u010desnovega namaza na osnovi sira (55 kcal), 40 g pi\u0161\u010dan\u010dje \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>Bolj zdrava razli\u010dica kanapeja nam bo prihranila <strong>294 kcal<\/strong>, kar je pribli\u017eno ena porcija.<\/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\">4. Zdravo hrustljanje<\/h3>\n\n\n\n<p>\u010ce ste ljubitelj slanih prigrizkov, vam najverjetneje ni treba predstavljati sirovih kroglic. Njihove sestavine pa vsekakor niso tak\u0161ne, da bi jih lahko u\u017eivali vsak dan brez slabe vesti. Vendar to ne velja za njihovo <strong>bolj zdravo razli\u010dico,<\/strong> ki jo lahko pripravite doma iz \u010di\u010derike. Priprava je <strong>res preprosta<\/strong> in rezultat se spla\u010da. \u010ci\u010deriko morate le skuhati vnaprej (kupite lahko tudi plo\u010devinko \u010di\u010derike v slanici, ki vam bo olaj\u0161ala delo), dodajte \u017eli\u010dko olja, soli, svojih najljub\u0161ih za\u010dimb in jih v pe\u010dici specite do zlato rjavega.<\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko kalorij nam bo prihranila bolj zdrava mo\u017enost?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g sirovih kroglic <strong>(519 kcal)<\/strong><\/li>\n\n\n\n<li>100 g pe\u010dene \u010di\u010derike <strong>(150 kcal)<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Bolj zdrava razli\u010dica tega prigrizka <strong>nam bo prihranila 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 kot prigrizek\" class=\"wp-image-200428\" style=\"width:843px;height:562px\" title=\"Zdravi \u010dips kot prigrizek\" 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\">5. Humus z zelenjavo<\/h3>\n\n\n\n<p>Humus je \u0161e en na\u010din uporabe <strong>\u010di\u010derike<\/strong>. Ponovno je odvisno od vas, ali jo boste kuhali sami doma ali pa jo boste uporabili \u017ee pripravljeno razli\u010dico v slanici. Osnova humusa je poleg omenjene \u010di\u010derike \u0161e<strong> tahini pasta, limonin sok, olivno olje, \u010desen in druge za\u010dimbe<\/strong>. Nastala kalori\u010dna vrednost bo odvisna od razmerja med vsako izbrano surovino. Lahko ga nama\u017eete na pecivo ali vanj potopite ko\u0161\u010dke zelenjave. V obeh primerih je odli\u010dnega okusa in ga lahko uporabite kot prigrizek ali obrok 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\"><span class=\"ez-toc-section\" id=\"Kako_iz_kave_narediti_bolj_zdravo_sladko_poslastico\"><\/span>Kako iz kave narediti bolj zdravo sladko poslastico?<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\">1. Izberite primernej\u0161e alternative predelani hrani<\/h3>\n\n\n\n<p>Spet se vra\u010damo k temu, kar smo \u017ee povedali v poglavju o hitrih prigrizkih. Dandanes obstaja <strong>veliko bolj primernih alternativ<\/strong>, ki pre\u017eenejo sladko hrepenenje in so hkrati <strong>bolj hranilne<\/strong>. \u010ce \u017eelite \u010dokolado, se ji ni treba odrekati, le izberite tisto z vi\u0161jim dele\u017eem kakava ali obogateno z beljakovinami. In seveda pazite na koli\u010dino. Verjetno vsi vemo, da pojesti celo plo\u0161\u010dico celo najbolj\u0161e \u010dokolade v enem ni dobro.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Enako je s tablicami, ni se vam jih potrebno odrekati. <strong>Pri izbiranju poskusite najti tak\u0161ne, ki vsebujejo naslednje:<\/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\">malo sestavin<\/strong> (na primer Protein bar \u2013 RXBAR ima le 4 sestavine)<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">ve\u010dja vsebnost beljakovin<\/strong> (beljakovine Mars imajo 20 g beljakovin, enaka te\u017ea klasi\u010dnega Marsa ima 3 g beljakovin)<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">ni\u017eja vsebnost sladkorja<\/strong> (beljakovine Mars imajo 13,3 g sladkorja, enaka te\u017ea klasi\u010dnega Marsa ima 35 g sladkorja)<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Vi\u0161ja vsebnost vlaknin<\/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>Pri nakupu preberite etikete in videli boste, da se boste s\u010dasoma brez te\u017eav nau\u010dili razumeti sestavine. Ni vse, kar je videti bolj zdravo, bolj primerno, zato morate izvedeti ve\u010d o sestavinah. V pomo\u010d vam je lahko tudi \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/5-nasvetov-za-izbiro-dobre-beljakovinske-ploscice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">5 nasvetov za izbiro dobre beljakovinske plo\u0161\u010dice<\/a>.<\/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 izbrati pravo beljakovinsko plo\u0161\u010dico\" class=\"wp-image-200454\" style=\"width:755px;height:542px\" title=\"Kako izbrati pravo beljakovinsko plo\u0161\u010dico\" 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\">2. Pecite na bolj zdrav na\u010din<\/h3>\n\n\n\n<p>Obstaja ogromno sladkih dobrot, zato jih ni smiselno na\u0161tevati. Preprosteje in bolj prakti\u010dno bo opisati, kako lahko nekatere sestavine nadomestite v receptih. T<strong>er kalori\u010dno bombo, polno sladkorja in ma\u0161\u010dob, pa spremenite v hranljiv prigrizek, ki bo vseboval vsa tri makrohranila.<\/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\">Nadomestite sladkor<\/h4>\n\n\n\n<p>Obstaja veliko na\u010dinov nadome\u0161\u010danja sladkorja pri peki. Najprej bi vam predstavili sirup iz cikorije, ki je narejen iz korenine cikorije. V primerjavi z medom, na primer, vsebuje manj sladkorja, poleg tega pa se odlikuje z visokim dele\u017eem topnih vlaknin, ki pa bi lahko povzro\u010dile prebavne te\u017eave. Njegovo sladkost lahko primerjamo s sladkorjem, vendar ima v primerjavi z njim ni\u017ejo energijsko vrednost. <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 mo\u017enost je na primer ksilitol, ki je znan kot brezov sladkor in se na prvi pogled ne razlikuje od klasi\u010dnega sladkorja. Glavna razlika med njima pa je v <strong>kalori\u010dni vrednosti<\/strong>. Vendar lahko tudi ksilitol v ve\u010djih koli\u010dinah povzro\u010di prebavne te\u017eave, zato z njim ni dobro pretiravati. Uporabite lahko na primer tudi eritritol, pri katerem boste \u0161e posebej cenili njegovo ni\u010dno kalori\u010dno vrednost. <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 sladkorja ima <strong>399 kcal<\/strong><\/li>\n\n\n\n<li>100 g sirupa cikorije vsebuje <strong>155 kcal, 5 g sladkorja in 71 g vlaknin<\/strong><\/li>\n\n\n\n<li>100 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ksilitola<\/a> vsebuje <strong>247 kcal in 30 g sladkorja<\/strong><\/li>\n\n\n\n<li>100 g eritrola ima&nbsp;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 pe\u010di na zdrav na\u010din\" class=\"wp-image-200483\" title=\"Kako pe\u010di na zdrav na\u010din\" 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\">Izberite primernej\u0161o moko<\/h4>\n\n\n\n<p>Klasi\u010dna p\u0161eni\u010dna je \u0161e vedno med najbolj uporabljenimi mokami, vendar ne vsebuje ravno velike koli\u010dine hranil. Polnozrnata moka, ki vsebuje ve\u010d hranil ali na primer kokosova moka, je lahko bolj primerna opcija. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span> 100 g kokosove moke vsebuje <strong>310 kcal, 19 g beljakovin, 21 g ogljikovih hidratov, 8 g ma\u0161\u010dob in 40 g vlaknin<\/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>100 g p\u0161eni\u010dne moke vsebuje <strong>350 kcal, 11 g beljakovin, 73 g ogljikovih hidratov, 2 g ma\u0161\u010dobe in 3 g vlaknin<\/strong><\/li>\n\n\n\n<li>100 g kokosove moke vsebuje <strong>310 kcal, 19 g beljakovin, 21 g ogljikovih hidratov, 8 g ma\u0161\u010dob in 40 g vlaknin<\/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\">Moko delno nadomestite z beljakovinami<\/h4>\n\n\n\n<p>Tu je \u0161e en nasvet o diskretnem tihotapljenju beljakovin v hrano. Upo\u0161tevajte pa, da \u010de v hrano dodate beljakovine, ki \u017ee imajo nekaj okusa, morate odstraniti tudi koli\u010dino sladkorja ali sladila, <strong>da nastala sladica ne bo presladka<\/strong>. Hkrati upo\u0161tevajte dolo\u010dene lastnosti moke, zaradi katerih je primerna za peko. \u010ce vso moko v sladici zamenjate z beljakovinami, je povsem mogo\u010de, da bi namesto puhaste torte nastala neskladna sladka zme\u0161njava. Pri zamenjavi je dovolj, da <strong>\u010detrtino ali petino moke zamenjamo za beljakovine<\/strong>, najbolj primerne pa so tiste, ki <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/whey-protein-80-the-protein-works.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">niso <\/a><a href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\"aromatizirane (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aromatizirane<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/whey-protein-80-the-protein-works.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">.<\/a><\/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\">Mle\u010dne izdelke z visoko vsebnostjo ma\u0161\u010dob zamenjajte s skuto z nizko vsebnostjo ma\u0161\u010dob<\/h4>\n\n\n\n<p>Smetana, kisla smetana, mascarpone ali skuta z veliko ma\u0161\u010dobe. Le redke <strong>kremaste sladice<\/strong> ne morejo obstajati brez teh mle\u010dnih izdelkov. \u010ce pa \u017eelite, da bo nastala jed bogata z beljakovinami in ne le z veliko ma\u0161\u010dobami, bi bilo dobro vsaj nekatere ma\u0161\u010dobne mle\u010dne izdelke nadomestiti z razli\u010dico z manj ma\u0161\u010dobami. Videli boste, da tudi \u010de v tiramisuju samo polovico sira mascarpone nadomestite s skuto, ta ne bo poslab\u0161al okusa. Isto\u010dasno pa bo kalori\u010dna vrednost bistveno upadla, izbolj\u0161alo pa se bo tudi razmerje med posameznimi makrohranili.<\/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 spe\u010di zdravo sladico\" class=\"wp-image-200498\" style=\"width:843px;height:441px\" title=\"Kako spe\u010di zdravo sladico\" 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\u010den trik je na primer <strong>stepanje skute, beljakovin ali obojega<\/strong> v kon\u010dni puding, ki nenadoma postane z beljakovinami bogat prigrizek, ki vas bo dejansko napolnil.<\/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\">Mle\u010dni izdelek<\/strong><\/th><th><strong data-rich-text-format-boundary=\"true\">Hranilne vrednosti<\/strong><\/th><\/tr><\/thead><tbody><tr><td><p data-rich-text-format-boundary=\"true\">30% te\u017eka smetana<\/p><\/td><td>Energijska vrednost 291 kcal, beljakovine 2 g, ogljikovi hidrati 3 g, ma\u0161\u010dobe 30 g<\/td><\/tr><tr><td>Kisla smetana 16% ma\u0161\u010dob<\/td><td>Energijska vrednost 172 kcal, beljakovine 3 g, ogljikovi hidrati 4 g, ma\u0161\u010dobe 16 g<\/td><\/tr><tr><td>Mascarpone<\/td><td>Energijska vrednost 386 kcal, beljakovine 3 g, ogljikovi hidrati 5 g, ma\u0161\u010dobe 40 g<\/td><\/tr><tr><td>Polnomastna skuta<\/td><td>Energijska vrednost 141 kcal, beljakovine 9 g, ogljikovi hidrati 4 g, ma\u0161\u010dobe 10 g<\/td><\/tr><tr><td>Skuta z manj ma\u0161\u010dob<\/td><td>Energijska vrednost 68 kcal, beljakovine 12 g, ogljikovi hidrati 4 g, ma\u0161\u010dobe 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\">Sladicam dodajte zelenjavo ali stro\u010dnice<\/h4>\n\n\n\n<p>Ne skrbite, ne hecamo se. Dodajanje zelenjave sladici <strong>pove\u010da njeno prostornino in zmanj\u0161a kalori\u010dno vrednost,<\/strong> saj testo &#8220;temelji&#8221; na manj kalori\u010dni hrani. Bi poskusili recimo koren\u010dkovo torto ali ovseno ka\u0161o z bu\u010dkami? Tudi stro\u010dnice imajo enako vlogo v receptih, saj prav tako <strong>pove\u010dajo vsebnost beljakovin<\/strong>. Poskusite na primer <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fit-recept-fizolov-brownie-poln-cokoladnega-okusa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fi\u017eolove brownije<\/a>, za katere niti ne boste vedeli, da je v testu 400 g fi\u017eola.<\/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\">Uporabite manj kalori\u010dnih arom<\/h4>\n\n\n\n<p>Kaj nama\u017eete na pala\u010dinke, Nutello? Kaj pa, \u010de bi poskusili njeno <a href=\"https:\/\/gymbeam.si\/beljakovinski-namaz-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravo alternativo<\/a>, polno beljakovin. Poleg tega, da vas zaradi prekomerne koli\u010dine sladkorja ne bodo boleli zobje, vas tudi ne bo pekla vest. In \u010de posku\u0161ate shuj\u0161ati, poskusite kak\u0161en <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sirup-brez-kalorij-hazelnut-choco-350ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sirup brez kalorij<\/a>, ki vsebuje zanemarljivo koli\u010dino kalorij ter je odli\u010dna izbira za dodajanje okusa pala\u010dinkam.<\/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 vsebuje: 161 kcal<\/strong>, beljakovine 2g, ogljikovi hidrati 17 g, ma\u0161\u010dobe 9 g<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">30 g Proteinelle vsebuje<\/strong>: <strong>144 kcal<\/strong>, beljakovine 5 g, ogljikovi hidrati 13 g, ma\u0161\u010dobe 10 g<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">30 ml sirupa brez kalorij vsebuje: 3 kcal<\/strong>, beljakovine 0 g, ogljikovi hidrati 1 g, ma\u0161\u010dobe 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 sladkati sladico na zdrav na\u010din\" class=\"wp-image-200512\" style=\"width:843px;height:563px\" title=\"Kako sladkati sladico na zdrav na\u010din\" 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\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni pomembno, ali ste profesionalni u\u017eivalec prigrizkov ali le ob\u010dasno pojeste kaj med obroki, zve\u010der ali ko ste na obisku pri prijateljih. Upo\u0161tevajte pa, da <strong>za skoraj vsak obrok obstaja njegova zdrava razli\u010dica<\/strong>, zato ni slabo izbrati, kaj je najbolje za va\u0161e telo. Nih\u010de pa ni popoln, zato vam ni treba \u010dutiti slabe vesti, ko ob\u010dasno grizljate nekaj, kar ni ravno najbolj primerno. Prav tako se na proslavi ni treba izogibati vsem dobrotam, ki so del bifeja. Lepo pa je vedeti, da ima celo navaden kanape kalorije in to upo\u0161tevati pri celotnem vnosu. V nasprotnem primeru se zlahka zgodi, da \u010de se tako obna\u0161ate vsak teden, se zredite. To se lahko zgodi kljub temu, da imate od ponedeljka do petka kalori\u010dni primanjkljaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste star\u0161, bi morali uporabiti podoben pristop do prigrizkov, ki jih pripravljate za svoje otroke. Super je, ko tudi najmlaj\u0161i vedo, da je jabolko bolj hranljivo kot plo\u0161\u010dica \u010dokolade, po drugi strani pa jim <strong>ni smiselno odrekati ob\u010dasnih sladkarij<\/strong>. Kot vsi vemo, je prepovedano sadje najslaj\u0161ega okusa, zato bi z odrekanjem otrokom dobrot vzbudili \u0161e ve\u010djo \u017eeljo po u\u017eivanju sladkarij ali \u010dipsa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste tudi vi ljubitelj prigrizkov? Potem delite z nami svoje najljub\u0161e prigrizke, da se drugi ne bodo zana\u0161ali na vsakdanji dolg\u010das v obliki sira na toastu.<\/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>Prigrizek je odli\u010den na\u010din za pote\u0161itev lakote pred kosilom, ve\u010derjo ali po njej. Toda ali veste, kako naj izgleda uravnote\u017een prigrizek? V dana\u0161njem \u010dlanku vam bomo podali nekaj nasvetov, kako zdravo postre\u010di obiskovalce.<\/p>\n","protected":false},"author":100,"featured_media":200999,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7359,7299,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-311846","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","9":"tag-prehrana-sl","10":"tag-prigrizek","11":"tag-zdrav-zivljenjski-slog","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kaj naj vsebuje uravnote\u017een prigrizek in kako zdravo nadomestiti kalori\u010dne prigrizke? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Prigrizek je odli\u010den na\u010din za pote\u0161itev lakote pred kosilom, ve\u010derjo ali po njej. Toda ali veste, kako naj izgleda uravnote\u017een prigrizek? V dana\u0161njem \u010dlanku vam bomo podali nekaj nasvetov, kako zdravo postre\u010di obiskovalce.\" \/>\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\/kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kaj naj vsebuje uravnote\u017een prigrizek in kako zdravo nadomestiti kalori\u010dne prigrizke? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Prigrizek je odli\u010den na\u010din za pote\u0161itev lakote pred kosilom, ve\u010derjo ali po njej. Toda ali veste, kako naj izgleda uravnote\u017een prigrizek? 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