{"id":313886,"date":"2020-12-16T11:19:00","date_gmt":"2020-12-16T10:19:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=313886"},"modified":"2022-09-16T13:04:10","modified_gmt":"2022-09-16T11:04:10","slug":"kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/","title":{"rendered":"Kako vam prigrizki prepre\u010dujejo izgubo te\u017ee? 11 preprostih na\u010dinov za nadzor prehrane"},"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\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/#Vsak_dan_v_povprecju_sprejmete_200_odlocitev_povezanih_s_hrano\" title=\"Vsak dan v povpre\u010dju sprejmete 200 odlo\u010ditev, povezanih s hrano.\">Vsak dan v povpre\u010dju sprejmete 200 odlo\u010ditev, povezanih s hrano.<\/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\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/#Kako_lahko_prigrizek_prakticno_ovira_izgubo_teze\" title=\"Kako lahko prigrizek prakti\u010dno ovira izgubo te\u017ee?\">Kako lahko prigrizek prakti\u010dno ovira izgubo te\u017ee?<\/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\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/#Kaj_bosta_Ana_in_Gregor_dejansko_pojedla_cez_dan_in_kaj_bi_morala_jesti_da_bi_shujsala\" title=\"Kaj bosta Ana in Gregor dejansko pojedla \u010dez dan in kaj bi morala jesti, da bi shuj\u0161ala?\">Kaj bosta Ana in Gregor dejansko pojedla \u010dez dan in kaj bi morala jesti, da bi shuj\u0161ala?<\/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\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/#Zakaj_Ana_in_Gregor_ne_hujsata_ceprav_imata_v_naprej_splanirane_obroke\" title=\"Zakaj Ana in Gregor ne huj\u0161ata, \u010deprav imata v naprej splanirane obroke?\">Zakaj Ana in Gregor ne huj\u0161ata, \u010deprav imata v naprej splanirane obroke?<\/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\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/#11_nacinov_za_zmanjsanje_poseganja_po_prigrizkih_in_nezavednega_prehranjevanja\" title=\"11 na\u010dinov za zmanj\u0161anje poseganja po prigrizkih in nezavednega prehranjevanja\">11 na\u010dinov za zmanj\u0161anje poseganja po prigrizkih in nezavednega prehranjevanja<\/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\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/#Kako_se_zlahka_znebiti_nezdravih_navad\" title=\"Kako se zlahka znebiti nezdravih navad?\">Kako se zlahka znebiti nezdravih navad?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/#Kaj_si_morate_zapomniti\" title=\"Kaj si morate zapomniti?\">Kaj si morate zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong data-rich-text-format-boundary=\"true\">&#8220;Ne jem skoraj ni\u010d in \u0161e vedno ne morem shuj\u0161ati,&#8221;<\/strong> je ena izmed stvari, ki jih prehranski terapevti in strokovnjaki za prehrano pogosto sli\u0161ijo od svojih strank med posvetovanji. Po natan\u010dni analizi jedilnika pa se obi\u010dajno zgodi \u0161okantno razkritje, ki odpre o\u010di, kako kalorije najdejo pot do vas.<\/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\">Morda se tudi zavedate, da \u010dez dan zelo pogosto smuknete v kuhinjo<\/strong> in i\u0161\u010dete &#8220;nekaj dobrega&#8221;. Ali pa se nekako izgubite in ko se zbudite, dr\u017eite prazen ovoj od tiste skrite \u010dokolade, ki ste jo skrili za hude \u010dase in si sami pri sebi mislite &#8211; kaj se je pravkar zgodilo? Kaj pa ve\u010der ob gledanju va\u0161e priljubljene detektivske zgodbe, med katero vam kri v \u017eilah zaledeni, \u010dips ali pokovka pa izginejo iz posode s svetlobno hitrostjo? <strong>Poseganje, oku\u0161anje in nepremi\u0161ljeni prigrizki<\/strong> vodijo do pove\u010danega vnosa energije, kar se lahko odra\u017ea v pove\u010danju telesne te\u017ee ali frustraciji, ker ne moremo shuj\u0161ati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vsak_dan_v_povprecju_sprejmete_200_odlocitev_povezanih_s_hrano\"><\/span>Vsak dan v povpre\u010dju sprejmete 200 odlo\u010ditev, povezanih s hrano.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekateri tako reko\u010d ves \u010das razmi\u0161ljajo o hrani, drugi pa le takrat, ko so la\u010dni, hrepenijo po dolo\u010deni vrsti hrane ali ko iz pekarne zavohajo sve\u017e kruh. Po mnenju znanstvenikov vsak od nas <strong>vsak dan<\/strong> sprejme ve\u010d kot <strong>200 odlo\u010ditev o hrani.<\/strong> In kaj je pri tem najbolj zanimivo? <strong>Da se jih zavedamo le del\u010dek<\/strong>, ostalo pa nekako poteka v na\u010dinu avtopilota in na\u0161ih prej\u0161njih \u017eivljenjskih navad. Posledica tega je lahko nepremi\u0161ljeno prehranjevanje in prigrizki z ve\u010djo verjetnostjo prenajedanja in pove\u010danja telesne mase. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Vsi imamo svoje prehranjevalne navade.<\/strong> In odkrito re\u010deno, so zelo prijetne, tudi zato, ker lahko <strong>prehranjevanje spodbudi center nagrajevanja v na\u0161ih mo\u017eganih<\/strong>, ki ka\u017ee zadovoljstvo s spro\u0161\u010danjem nevrotransmiterjev dopamina in zato se po\u010dutimo dobro in zadovoljno. Zato ob\u010dasna sladica, ko\u0161\u010dek \u010dokolade s kavo ali skleda ore\u0161\u010dkov pred televizijo hitro postane reden dogodek v na\u0161em vsakdanjem \u017eivljenju in to nekako avtomati\u010dno po\u010dnemo. \u010ce vas zanima, zakaj kljub trdemu delu ne vidite rezultatov, preberite \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/ne-vidite-rezultatov-diete-in-trdega-dela-v-telovadnici-povedali-vam-bomo-kako-uspeti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ne vidite rezultatov diete in trdega dela v telovadnici? Povedali vam bomo, kako uspeti!<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1124x749.jpg\" alt=\"11 preprostih na\u010dinov, kako se znebiti prigrizkov in imeti hrano pod nadzorom\" class=\"wp-image-193210\" width=\"843\" height=\"562\" title=\"11 preprostih na\u010dinov, kako se znebiti prigrizkov in imeti hrano pod nadzorom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_lahko_prigrizek_prakticno_ovira_izgubo_teze\"><\/span>Kako lahko prigrizek prakti\u010dno ovira izgubo te\u017ee?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Za ponazoritev, kako lahko prigrizki prepre\u010dijo izgubo te\u017ee, si oglejmo nami\u0161ljeni par, Ano in Gregorja.<\/strong> Ana in Gregor \u017ee nekaj \u010dasa \u017eivita skupaj, trenutno pa delata zaradi trenutnih razmer v doma\u010di pisarni. Ker imata ve\u010d \u010dasa, sta se odlo\u010dila, da ga izkoristita za izbolj\u0161anje \u017eivljenjskega sloga in se znebita nekaj kilogramov ma\u0161\u010dobe. Da bi nadzorovala vnos energije, uporabljata mo\u010d priprave hrane. Za izgubo te\u017ee dolo\u010dita dnevni kalori\u010dni deficit, 500 kcal.<\/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\">In kako jima uspe shuj\u0161ati? Prepri\u010dajte se sami v naslednji zgodbi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bosta_Ana_in_Gregor_dejansko_pojedla_cez_dan_in_kaj_bi_morala_jesti_da_bi_shujsala\"><\/span>Kaj bosta Ana in Gregor dejansko pojedla \u010dez dan in kaj bi morala jesti, da bi shuj\u0161ala?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ana in Gregor sta zve\u010der gledala Money Heist in, ker nista mogla nehati gledati oddaje, sta \u0161la pozno spat, oba pa  vstajata pred 9. uro zjutraj. Ob pol desetih za\u010dneta svoj delovni dan v doma\u010di pisarni in nekaj morata pojesti, saj se brez zajtrka ne moreta osredoto\u010diti na delo.<\/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\">Zajtrk:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za zajtrk imata skoraj vsak dan <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/protein-porridge-1000g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovseno ka\u0161o<\/a>, ki sta jo vklju\u010dila tudi v svoj redukcijski meni. Ko je Ana vstopila v kuhinjo, je vklopila grelnik vode, za pripravo jutranje doze <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">kave<\/a>. Med me\u0161anjem ovsenih kosmi\u010dev, <strong>je odtrgala \u010dokolade ko\u0161\u010dek \u010dokolade, ki je bil namenjen njunemu zajtrku z ovsenimi kosmi\u010di, \u010de\u0161 da gre le za en ko\u0161\u010dek kakovostne \u010dokolade.<\/strong> Medtem je pri\u0161el Gregor v kuhinjo in za\u010del kuhati kavo. Ana ima rada kapu\u010dino, zato si ga je pripravila s polnomastnim mlekom, Gregor pa si je naredil Americano, tudi s polnomastnim mlekom in javorjevim sirupom. Toda oba sta nameravala uporabiti polposneto mleko. Med fini\u0161iranjem zajtrka je Ana v obe porciji dodala \u0161e zajetno \u010dajno \u017eli\u010dko <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ara\u0161idovega masla<\/strong><\/a>, da bi bila njuna ka\u0161a videti \u0161e bolj\u0161e.<\/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\">Kalorije nad planom:<\/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\"><li><strong data-rich-text-format-boundary=\"true\">Ana:<\/strong> ko\u0161\u010dek 70% temne \u010dokolade (108 kcal), razlika med polposnetim in polnomastnim mlekom na 100 ml (20 kcal) in 20 g dodatka ara\u0161idovega masla (120 kcal) = 248 kcal<\/li><li><strong data-rich-text-format-boundary=\"true\">Gregor<\/strong>:&nbsp; razlika med polnomastnim in posnetim mlekom na 100 ml (20 kcal), 20 ml javorjevega sirupa (52 kcal) in 20 g ara\u0161idovega masla nad na\u010drtom (120 kcal) = 192 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Po zajtrku se oba odpravita v doma\u010do pisarno<\/strong>, po pribli\u017eno dveh urah pa se spet sre\u010data v kuhinji, ko skuhata \u010daj. <strong>Oba si ne\u010desa \u017eelita<\/strong>, prigrizek pa imata predviden \u0161ele \u010dez eno uro. Gregor odpre hladilnik, na nivoju o\u010di je skleda z gvakamolijem, odtrga si tudi kos polnozrnatega kruha, Ana pa v svoji shrambi odkrije zadnji pi\u0161kot.<\/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\">Kalorije nad planom:<\/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\"><li><strong data-rich-text-format-boundary=\"true\">Ana:<\/strong> 20 g pi\u0161kot 97 kcal) = 97 kcal<\/li><li><strong data-rich-text-format-boundary=\"true\">Gregor:<\/strong> 30 g polnozrnatega kruha (75 kcal) in 50 g gvakamole (65 kcal) = 140 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prigrizek in kosilo:<\/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\">Oba prigrizek zau\u017eijeta po planu<\/strong>, med kosilom pa se dogovorita, kdaj se odpravita na <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tek v naravi<\/a>, da izpolnita plan in razre\u0161ita delovne naloge. <strong>Gregor doda svojemu kosilu pribli\u017eno 50 ml &#8220;sladke \u010dili omake&#8221; in pribli\u017eno 150 gramov<\/strong> Pad Thai s pi\u0161\u010dancem, <strong>misle\u010d, da bo s tekom pokuril vso zau\u017eito hrano.<\/strong> Ana je zadovoljna z vsem, tako kot je.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kalorije nad planom:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Ana:<\/strong> 0 kcal<\/li><li><strong data-rich-text-format-boundary=\"true\">Gregor:<\/strong> 50 ml sladke \u010dili omake (80 kcal) in 150 g Pad Thai s pi\u0161\u010dancem (200 kcal) = 280 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Popoldanska kava:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ana in Gregor sta navajena pribli\u017eno eno uro po kosilu popiti \u0161e eno kavo, ker menita, da lahko veliko bolje delata in se skoncentrirata. Tokrat bo Ana poskrbela za pripravo kave in za kapu\u010dino in Americano izbrala pravo polposneto mleko. <strong>Ana povezuje pitje kave z ne\u010dim dobrim,<\/strong> zato odpre shrambo in najde <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/energijske-ploscice-flapjack\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u017eitne plo\u0161\u010dice<\/a>, vendar se odlo\u010di odrezati le \u010detrtino, ker se zaveda njene energijske vrednosti.<\/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\">Kalorije nad planom:<\/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\"><li><strong data-rich-text-format-boundary=\"true\">Ana:<\/strong> 20g \u017eitne plo\u0161\u010dice (93 kcal) = 93 kcal<\/li><li><strong data-rich-text-format-boundary=\"true\">Gregor:<\/strong> 0 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Popoldanski prigrizek in popoldanski tek:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ker se oba nekako zavedata, da sta pojedla malo ve\u010d, kot bi morala, <strong>bi imela 20 minut dalj\u0161i tek,<\/strong> kot sta prvotno na\u010drtovala in pojedla bi le porcijo iz \u0161katle.<\/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\">Kalorije pokurjene nad planom:<\/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\"><li><strong data-rich-text-format-boundary=\"true\">Ana:<\/strong> 200 kcal<\/li><li><strong data-rich-text-format-boundary=\"true\">Gregor:<\/strong> 240 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ve\u010derja in prigrizki ob gledanju televizije:<\/strong><\/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\">Ker Ana in Gregor mislita, da sta s tekom, ki je trajal 20 minut dlje<\/strong>, porabila veliko kalorij, bo Ana za ve\u010derjo, za nagrado popila 6 ml svojega najljub\u0161ega vina, Gregor pa eno pivo. In ker je ve\u010der in Money Heist res razburljiva oddaja, ne preostane drugega, kot da pogledata \u0161e eno epizodo. Ana pripravi manj\u0161o skledo ore\u0161\u010dkov, ker so zdravi in zelenjavni \u010dips, ker je bolj\u0161i od krompirjevega. Med gledanjem serije Gregor hrepeni po ne\u010dem drugem in odkrije ara\u0161ide, prekrite s papriko, ki jih strese v majhno skledo. Ana pripravlja pokovko, ker si jo resni\u010dno \u017eeli in, ker ji primanjkuje kinematografskega okolja, saj \u017ee dolgo nista bila v kinu.<\/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\">Kalorije nad planom:<\/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\"><li><strong data-rich-text-format-boundary=\"true\">Ana:<\/strong> 6 ml vina (125 kcal), 15 indijskih ore\u0161\u010dkov (123 kcal), 20 g zelenjavnega \u010dipsa (100 kcal), 50 g pokovke (170 kcal) = 518 kcal<\/li><li><strong data-rich-text-format-boundary=\"true\">Gregor:<\/strong> 0,5 l 12&nbsp;\u00b0&nbsp; piva (240 kcal), 20 indijskih ore\u0161\u010dkov (163 kcal), 20 g zelenjavnega \u010dipsa (100 kcal), 20 g ara\u0161idov s papriko, (105 kcal), 50 g pokovke (150 kcal) = 758 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-1124x749.jpg\" alt=\"Kako lahko prigrizek ovira izgubo te\u017ee?\" class=\"wp-image-193236\" width=\"843\" height=\"562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1.jpg 1223w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_Ana_in_Gregor_ne_hujsata_ceprav_imata_v_naprej_splanirane_obroke\"><\/span>Zakaj Ana in Gregor ne huj\u0161ata, \u010deprav imata v naprej splanirane obroke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong><em data-rich-text-format-boundary=\"true\">&#8220;Priprava obrokov&#8221;<\/em><\/strong><\/a>,<strong> tako imenovana sistemati\u010dna priprava hrane, je zelo u\u010dinkovito orodje za huj\u0161anje.<\/strong> To je zato, ker lahko uravnavamo vnos energije in vsak prigrizek ali obrok, ki presega na\u010drt, pomeni upo\u010dasnitev ali prepre\u010devanje izgube te\u017ee. <strong>Ljudje pogosto mislijo, da so z vadbo pokurili veliko \u0161tevilo kalorij<\/strong> in, da lahko po vadbi nagradijo, kar je napaka. Prav tako je med kuhanjem pogosto preve\u010d poku\u0161anja, zaradi \u010desar lahko \u010dlovek &#8220;oku\u0161a&#8221; celotno porcijo jedi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primer para, Ane in Gregorja, se morda zdi zunaj tega sveta, vendar morda kljub vsemu ni dale\u010d od resnice. Med ljudmi \u0161e vedno obstaja veliko mitov, da ni pomembno, koliko zdrave hrane pojemo ali da je zelenjavni \u010dips v primerjavi s krompirjevim veliko manj kalori\u010den. Toda to so miti, ki sodijo na samo dno prehranske zgodovine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Koliko kalorij sta skupaj zau\u017eila Ana in Gregor nad planom?<\/h3>\n\n\n\n<p>Na podlagi plana, sta si Ana in Gregor postavila kalori\u010dni deficit na 500 kcal. \u010ce k temu dodamo \u0161e 20 minut teka, je Ana na ta &#8220;vzor\u010dni dan&#8221; pri\u0161la na 700 kcal kalori\u010dnega deficita, Gregor pa na 740 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ana je samo s prigrizki prejela 756 kcal, Gregor pa 1,330 kcal. Po od\u0161tetju izhodne energije iz teka dobimo 556 kcal in 1.130 kcal. In ker sta imela oba v planu obrokov kalori\u010dni deficit 500 kcal, moramo \u0161e vedno od\u0161teti te \u0161tevilke in dobimo prese\u017eek 256 kcal za Ano in 630 kcal za Gregorja.<\/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 caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>ANA<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>GREGOR<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Prehrana po planu<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">-700 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">-740 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Hrana po planu in &#8220;prigrizki&#8221;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">+256 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">+ 630 kcal<\/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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_nacinov_za_zmanjsanje_poseganja_po_prigrizkih_in_nezavednega_prehranjevanja\"><\/span>11 na\u010dinov za zmanj\u0161anje poseganja po prigrizkih in nezavednega prehranjevanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kaj je pravzaprav prigrizek?<\/strong> Lahko ga razumemo kot <strong>nena\u010drtovano in ponavljajo\u010de se prehranjevanje med glavnimi obroki. <\/strong>\u010ce boste u\u017eivali samo zelenjavo in sadje, vam to ne bo predstavljalo te\u017eav, upam pa si trditi, da za ve\u010dino od vas to ne dr\u017ei. Poglejmo si nekaj preprostih na\u010dinov, kako se lahko borite proti prigrizkom in jih izlo\u010dite iz svojega na\u010dina \u017eivljenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Upo\u010dasnite in razmislite, zakaj \u017eelite imeti &#8220;nekaj dobrega&#8221;? <\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Vsak od nas je na svoj na\u010din \u010darovnik.<\/strong> Komu je uspelo, da so \u010dipsi, polna skleda pokovke ali \u010dokoladica izginili? Ko za\u010dutite, da se bli\u017ea va\u0161 naslednji &#8220;\u010darovni\u0161ki trik&#8221;, bodite pametni, nekajkrat vdihnite in poskusite pomisliti, <strong>zakaj \u017eelite zau\u017eiti nekaj dobrega?<\/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\"><li><strong data-rich-text-format-boundary=\"true\">Ste resni\u010dno la\u010dni ali si preprosto za\u017eelite nekaj sladkega?<\/strong> \u010ce boste zau\u017eili le nekaj jagodi\u010devja ali drugega <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/sadje-in-hujsanje-katero-sadje-ima-najmanj-kalorij\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">primernega sadja<\/a>, boste prihranili veliko kalorij. <strong>Lahko poskusite z zamrznjenim grozdjem.<\/strong> Samo za nekaj ur ga postavite v zamrzovalnik in sladko zadovoljstvo z minimalnimi kalorijami vam je na voljo.<\/li><li><strong data-rich-text-format-boundary=\"true\">Ali vam je dolg\u010das?<\/strong> \u0160e posebej v \u010dasu, ko smo prisiljeni biti doma, lahko do\u017eivite dolge epizode dolgo\u010dasja. Toda hrana za boj proti dolgo\u010dasju je le na\u010din za pove\u010danje telesne te\u017ee. <strong>Poskusite narediti nekaj, za kar niste imeli \u010dasa in ste se vedno \u017eeleli nau\u010diti.<\/strong>&nbsp;Kaj pa, na primer, da se za\u010dnete u\u010diti novega tujega jezika, igranja glasbila, pridobite spretnost v ra\u010dunalni\u0161kih programih ali podro\u010dju, ki vas je od nekdaj zanimalo, zahvaljujo\u010d \u0161tevilu spletnih te\u010dajev. Mo\u017enosti je zelo veliko. Klju\u010dno je, da dolg\u010dasu ne damo mo\u017enosti.<\/li><li><strong data-rich-text-format-boundary=\"true\">Vas je kdo razburil, vas je nekaj vrglo iz tira ali se morate soo\u010diti s kroni\u010dnim stresom?<\/strong> U\u017eivanje \u010dustev je ena najpogostej\u0161ih strategij za spopadanje z njimi. Na \u017ealost deluje le kratek \u010das in na dnu posode sladoleda ne boste na\u0161li re\u0161itve za bole\u010de razmere. Tudi s \u010dokoladno plo\u0161\u010dico in steklenico vina se ne boste re\u0161ili stresa. \u017de samo dejstvo, da lahko prepoznate spro\u017eilec kompulzivne \u017eelje po ne\u010dem dobrem, vam daje mo\u010dno oro\u017eje samospoznanja. <strong>Namesto da bi &#8220;jedli ta \u010dustva&#8221;<\/strong>, se poskusite ukvarjati s \u0161portom in \u010dustvene obremenitve razbremeniti na druge na\u010dine, poskusite lahko tudi eno od oblik meditacije ali utrjevanja telesa v hladni vodi.<\/li><li><strong data-rich-text-format-boundary=\"true\">Ali vas vedno obkro\u017ea hrana?<\/strong> V dolo\u010denih okoljih ali situacijah si lahko za\u017eelite nekaj dobrega, tudi \u010de niste la\u010dni. Iz prej\u0161njih \u017eivljenjskih izku\u0161enj, hrano ste si privo\u0161\u010dili, na primer med potovanjem z avtomobilom, vlakom ali med kuhanjem kave in sedenjem na kav\u010du. <strong>Pazite, bodite pametni in ozave\u0161\u010deni vsaki\u010d, ko se vam zgodi kaj takega.<\/strong> To lahko postopoma zavestno razgradi to nezdravo navado.<\/li><li><strong data-rich-text-format-boundary=\"true\">Ste \u017eenska, v dolo\u010denem obdobju svojega cikla? <\/strong>Zaradi rednih hormonskih sprememb v \u017eenskem telesu vas preganja tudi apetit po sladki in mastni hrani. Krive so predvsem vi\u0161je ravni progesterona in ni\u017eje ravni estrogena. <span style=\"color: #ff6600;\">[2]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1124x749.jpg\" alt=\"11 na\u010dinov za zmanj\u0161anje poseganja po prigrizkih in nezavednega prehranjevanja\" class=\"wp-image-193328\" width=\"843\" height=\"562\" title=\"11 na\u010dinov za zmanj\u0161anje poseganja po prigrizkih in nezavednega prehranjevanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Vedno poglejte, koliko hrane ste \u017ee zau\u017eili<\/h3>\n\n\n\n<p>Po mnenju vedenjskih znanstvenikov je eden od razlogov, zakaj smo bolj nagnjeni k prenajedanju, pomanjkanje zunanjih vizualnih dra\u017eljajev, ki nas opominjajo, koliko hrane smo \u017ee zau\u017eili. Raziskovalci so svojo hipotezo preizkusili na 50 \u0161tudentih, naklju\u010dno razdeljenih v dve skupini, za 21 mizami&#8230; Raziskovalci so opazovali, koliko pi\u0161\u010dan\u010djih kril so udele\u017eenci \u0161tudije pojedli med gledanjem \u0161porta na televiziji. Udele\u017eenci so lahko pojedli toliko pi\u0161\u010dan\u010djih kril, kolikor so \u017eeleli. Polovica miz je bila o\u010di\u0161\u010denih, pri drugi polovici pa so se kosti in ostanki nabrali na kro\u017enikih. Kaj so ugotovili raziskovalci? <strong>Skupina \u0161tudentov, ki je na kro\u017eniku nabrala ostanke hrane, je v primerjavi z drugo skupino v povpre\u010dju pojedla 2 pi\u0161\u010dan\u010dji krili manj<\/strong> in ni dobila vizualnih povratnih informacij o koli\u010dini zau\u017eite hrane. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kaj storiti glede tega?<\/strong> Vedno pazite, koliko hrane ste \u017ee zau\u017eili. To lahko vklju\u010duje poletne \u017eare, velika praznovanja ali dru\u017einske ve\u010derje. Ni vam treba pustiti kro\u017enikov s hrano neposredno pred seboj, ampak jih posku\u0161ajte postaviti na vidno mesto, kjer vas ne bodo ovirali, vendar pa vas bodo vedno opomnili koliko hrane ste \u017ee zau\u017eili. Na tak\u0161en na\u010din, lahko prenehate z u\u017eivanjem hrane in poku\u0161anjem velikih koli\u010din sladic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Vedno posezite po manj\u0161em paketu<\/h3>\n\n\n\n<p>paketu V zadnjem \u010dasu trgovske verige vedno bolj ponujajo XXL embala\u017eo razli\u010dnih vrst izdelkov, kar ima za posledico pogostej\u0161e nakupe. \u010ce kupujete XXL pakiranje kakovostne \u0161unke ali jogurta za veliko dru\u017eino, potem s tem ni ni\u010d narobe. Toda <strong>nih\u010de ne potrebuje ogromnega paketa \u010dokolade, bonbonov, \u010dipsa ali ore\u0161\u010dkov v omari.<\/strong> V ve\u010dini primerov gre za prigrizke, ki imajo v majhni koli\u010dini veliko energije. In kolikokrat ste se \u017ee ujeli, da ste \u0161li v shrambo, da bi nekajkrat \u010dez dan nekajkrat prigriznili, ali pa ste sami pojedli XXL paket \u010dipsa pred televizorjem?<\/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\">Kaj storiti glede tega?<\/strong> Ko kupujete tak\u0161na \u017eivila, vedno pomislite, ali jih potrebujete in po mo\u017enosti <strong>posezite po \u010dim manj\u0161i embala\u017ei.<\/strong> Med gledanjem televizije boste verjetno pojedli veliko manj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">4. Pretirano mamljivo hrano polo\u017eite stran od sebe<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1124x1124.jpg\" alt=\"Posezite po manj\u0161i embala\u017ei in mamljive jedi skrijte stran\" class=\"wp-image-193315\" title=\"Posezite po manj\u0161i embala\u017ei in mamljive jedi skrijte stran\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1124x1124.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-400x400.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-150x150.jpg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1536x1536.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-2048x2048.jpg 2048w\" 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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko i\u0161\u010dete nekaj dobrega, boste odprli hladilnik, shrambo in kuhinjsko omarico, kjer bi se lahko skrivalo nekaj okusnega. <strong>\u017divila, ki so v vi\u0161ini o\u010di, so najbolj vidna in po njih obi\u010dajno pose\u017eemo najpogosteje.<\/strong> Ali pa imate na kuhinjski mizi \u0161e vedno nekaj sladkarij, po katerih pose\u017eete ob kavi? Raziskovalci so med delovnim \u010dasom na voljo ponudili 40 tajnicam \u0161katle s sladkarijami, s to razliko, da so bile nekatere \u0161katle prozorne, druge pa ne. Tajnice, ki so imele na dosegu roke prozorne \u0161katle \u010dokolade, so pojedle pribli\u017eno dvakrat toliko sladkarij kot tiste, ki so imele obi\u010dajne \u0161katle na dosegu roke. <span style=\"color: #ff6600;\">[4] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kaj storiti glede tega?<\/strong> <strong><em>&#8220;Dale\u010d od o\u010di, dale\u010d od srca.&#8221;<\/em><\/strong> To je tak zelo preprost nasvet. Police v shrambi in hladilniku prerazporedite v vi\u0161ino o\u010di in nanje polo\u017eite sadje, zelenjavo ali marmelade. Iz kuhinje in dnevne sobe odstranite vidne posode s sladkarijami in jih nekomu podarite ali skrijete nekje globoko v shrambo. \u010ce ne veste, kako pravilno organizirati kuhinjo, preberite na\u0161 \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-organizirati-svojo-kuhinjo-za-uspesno-hujsanje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 nasvetov, kako urediti kuhinjo za uspe\u0161no huj\u0161anje.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Ne kupujte kalori\u010dnih bomb ali jih vsaj ne kupujte v ve\u010djih koli\u010dinah<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Obi\u010dajno hrepenimo po sladki, mastni in slani hrani<\/strong>, ki naravno vzbudi ve\u010dji ob\u010dutek zadovoljstva. To je tudi razlog, zakaj zelenjave ne izbiramo &#8220;kot nekaj dobrega&#8221;. \u010ce veste, da lahko pojeste 200-gramsko embala\u017eo pi\u0161kotov, ne da bi mignili z o\u010dmi, kupite \u010dim manj\u0161i paket. Idealno bi seveda bilo, da jih sploh ne kupite, vendar je treba postopoma prenehati jesti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em data-rich-text-format-boundary=\"true\">&#8220;\u010ce imate hladilnik in shrambo, polno razli\u010dnih \u017eivil, obstaja velika verjetnost, da boste hkrati prigriznili razli\u010dna \u017eivila,&#8221;<\/em> <a class=\"ek-link\" href=\"https:\/\/www.womenshealthmag.com\/weight-loss\/a19932858\/how-to-stop-snacking\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pravi nutricionistka Keri Gans.<\/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\">Kaj storiti glede tega?<\/strong> Poi\u0161\u010dite svoje slabosti in \u017eivila, s katerimi ste &#8220;zasvojeni&#8221;. Ne kupujte jih na veliko samo zato, ker so v ponudbi in kupite \u010dim manj\u0161i paket. \u010cez \u010das, bi bilo idealno, da jih popolnoma nehate kupovati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Zavedajte se kalorij v hrani in si predstavljajte, kaj bi morali storiti, da bi jih pokurili<\/h3>\n\n\n\n<p>Eno od u\u010dinkovitih orodij v boju proti prigrizkom je domi\u0161ljija in poznavanje energijske vrednosti hrane. \u010ce smo \u017ee pri pi\u0161kotih, povpre\u010dno 100 gramov (5 kosov) vsebuje pribli\u017eno 500 kcal, kar je pribli\u017eno \u00bc <a class=\"ek-link\" href=\"https:\/\/eur-lex.europa.eu\/legal-content\/CS\/TXT\/PDF\/?uri=CELEX:52018XC0608(01)&amp;from=DE\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">referen\u010dna vrednost vnosa energije<\/a> povpre\u010dne odrasle osebe. To je na primer povpre\u010dna energijska vrednost po\u0161tenega kosila ali ve\u010derje. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">In kaj bi morali storiti, da bi pokurili tistih 500 kcal, ki ste jih pridobili s 5 pi\u0161koti ?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spodnje vrednosti so povpre\u010dne in veljajo za 80 kg te\u017eke mo\u0161ke in 65 kg te\u017eke \u017eenske.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Tek&nbsp; s hitrostjo 8 km\/h: <\/strong>45 minut za mo\u0161ke in 55 minut za \u017eenske.<\/li><li><strong data-rich-text-format-boundary=\"true\">Hoja s hitrostjo 6.5 km\/h:&nbsp;<\/strong>75 minut za mo\u0161ke in 92 minut za \u017eenske.<\/li><li><strong data-rich-text-format-boundary=\"true\">Kolesarjenje s hitrostjo pribli\u017eno 20 km \/ h:<\/strong>&nbsp;47 minut za mo\u0161ke in 58 minut za \u017eenske.<\/li><li><strong data-rich-text-format-boundary=\"true\">Vadba v fitnesu ( celotno telo):<\/strong>&nbsp;57 minut za mo\u0161ke in 71 minut za \u017eenske.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kaj storiti glede tega? Preberite specifikacijo na embala\u017ei \u017eivil in se izogibajte kalori\u010dnim bombam.<\/strong> Idealno je, \u010de poznate svoj optimalni dnevni vnos kalorij in primerjate, kaj je bolj\u0161e? Ali 500 kcal v pi\u0161kotih, ki vas ne bodo za dlje \u010dasa nasitili, ali primerno kosilo, po katerem se boste po\u010dutili polne in vas bo oskrbelo z vsemi potrebnimi hranili. In \u010de si predstavljate, kako dolgo bi se morali ukvarjati s \u0161portom, da bi iz pi\u0161kotov pokurili dodatno energijo, vas bo to odvrnilo od tega, da bi jih zau\u017eili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1124x749.jpg\" alt=\"Zavedajte se kalorij v hrani in si predstavljajte, kaj bi morali storiti, da bi jih pokurili\" class=\"wp-image-193289\" width=\"843\" height=\"562\" title=\"Zavedajte se kalorij v hrani in si predstavljajte, kaj bi morali storiti, da bi jih pokurili\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Ne izpu\u0161\u010dajte obrokov in pijte dovolj vode<\/h3>\n\n\n\n<p>\u010ce pogosto izpu\u0161\u010date obroke, verjetno pogosteje \u010dutite potrebo po sladkem in ve\u010d obiskujete tudi svojo kuhinjo. Vnos teko\u010dine ima tudi svojo vlogo. \u0160tudije ka\u017eejo, da pitje kozarca vode pred obrokom lahko zmanj\u0161a koli\u010dino zau\u017eite hrane. <span style=\"color: #ff6600;\">[6] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kaj storiti glede tega? \u010cez dan, jejte toliko obrokov, kot vam ustreza.<\/strong> Lahko se odlo\u010dite za 3 ve\u010dje obroke in po potrebi zau\u017eijete nekaj prigrizkov. <strong>Ne stradajte<\/strong>, sicer lahko pride do \u00bbnapadov na hladilnik.&#8221; Odrasla oseba naj na dan popije pribli\u017eno 30-45 mililitrov teko\u010dine na kilogram telesne te\u017ee. \u010ce telovadite, mora biti vnos teko\u010dine \u0161e ve\u010dji. Vsaj toliko vode, ki ste jo s potenjem odstranili iz telesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Jejte zavestno in ne pustite se motiti. Ko jeste, jejte. Ko delate, delajte <\/h3>\n\n\n\n<p>Ali kdaj jeste kosilo, ko gledate novosti na dru\u017ebenih omre\u017ejih, ali ve\u010derjate med gledanjem televizije? Potem bi morali vedeti, da kadar se <strong>ne posve\u010date popolnoma hrani<\/strong> in usmerjate svojo pozornosti na povsem drug kraj, obi\u010dajno <strong>jeste veliko hitreje, zau\u017eijete ve\u010d hrane in se celo po\u010dutite manj siti.<\/strong> Ni va\u017eno, ali delate, gledate televizijo ali se premikate po \u010dasovni premici dru\u017eabnih omre\u017eij na svojem mobilnem telefonu. Svojo pozornost usmerjate drugam in la\u017eje se prenajedate. <span style=\"color: #ff6600;\">[7\u20139] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raziskovalci so ugotovili, da so ljudje <strong>med gledanjem televizije pojedli 36% ve\u010d pizze in 71% ve\u010d makaronov ter sira.<\/strong> Zdi se, da dol\u017eina gledanega programa vpliva na vnos energije. Udele\u017eenci nadaljnjih raziskav so pojedli 28% ve\u010d pokovke, ko so namesto 30-minutnega programa gledali 60-minutno oddajo. <strong>Druga \u0161tudija je pokazala, da so se ljudje, ki so med kosilom igrali ra\u010dunalni\u0161ke igre, po\u010dutili manj siti, manj zadovoljni in kasneje pojedli dvakrat ve\u010d pi\u0161kotov<\/strong> kot igralci, ki so nemoteno u\u017eivali pri kosilu. <span style=\"color: #ff6600;\">[10\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kaj storiti glede tega?<\/strong> Ko jeste, jejte. Ko delate, delajte. Preprosto bodite pozorni na dejavnost, ki ima trenutno najve\u010djo prednost. Multitasking v kombinaciji s hrano vodi do prenajedanja in na koncu povzro\u010di ve\u010d te\u017eav kot koristi. <strong>Hrani namenite popolno pozornost<\/strong>, za\u010dutite njen okus, vonj, teksturo in jejte z vsemi \u010dutili. Verjetno se boste po\u010dutili veliko bolj zadovoljni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1124x750.jpg\" alt=\"Jejte zavestno in naj vas ne moti televizija ali dru\u017eabna omre\u017eja \" class=\"wp-image-193263\" width=\"843\" height=\"563\" title=\"Jejte zavestno in naj vas ne moti televizija ali dru\u017eabna omre\u017eja \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Dajte si malo tega, kar si \u017eelite.<\/h3>\n\n\n\n<p>Ali imate navado, da vedno zau\u017eijete cel paket pi\u0161kotov ali \u010dokolade, ko vanjo ugriznete? <strong>Te\u017eava je v tem, da je prvi ugriz vedno najbolj\u0161i.<\/strong>&nbsp;<em>&#8220;To je zato, ker va\u0161e brbon\u010dice prepoznajo novo izku\u0161njo okusa, ki se jo prehitro navadijo in \u0161e en ugriz ne prinese tistega zadovoljstva kot prvi,&#8221;<\/em> razlaga dr. Albers. <span style=\"color: #ff6600;\">[13] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kaj storiti glede tega?<\/strong> \u010ce imate mo\u010dno voljo in si resni\u010dno privo\u0161\u010dite le en gri\u017eljaj, ste sre\u010dna oseba. \u010ce tega ne zmorete, je \u010das, da zmedete brbon\u010dice. Po prvem ugrizu,<strong> poskusite ugrizniti v kos zelenjave ali si umijte zobe.<\/strong> Ali \u0161e vedno \u017eelite zau\u017eiti pi\u0161kote s ko\u0161\u010dki \u010dokolade z okusom mete v ustih?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">10. Med kuhanjem ne poku\u0161ajte hrane ves \u010das<\/h3>\n\n\n\n<p>Vsakdo sku\u0161a skuhati jedi v skladu s svojimi idejami. In \u0161e bolj, ko imamo goste. Posledica je lahko nenehno oku\u0161anje in aromatiziranje hrane do popolnosti. <strong>No ja, toda med kuhanjem in poku\u0161anjem lahko \u0161e vedno zau\u017eijete velikost celotne porcije. Kako je to mogo\u010de?<\/strong> Oku\u0161anje omake z \u017elico, poskus ene testenine, ri\u017ea ali ko\u0161\u010dka mesa se lahko se\u0161teje in kon\u010da v stotinah dodatnih kcal, skoraj nevede.<\/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\">Kaj storiti glede tega? Poku\u0161ajte in oku\u0161ajte vse z majhnimi \u017eli\u010dkami<\/strong> ali pa poskusite eno testenino ali rezino krompirja. \u017de samo zavedanje, kako lahko kalorije med kuhanjem najdejo pot do va\u0161ega vnosa energije, vam bo posvetilo ve\u010d pozornosti, razmisleka in odpravljanje teh potuhnjenih kalorij.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">11. Vodite dnevnik in si zapisujte prilo\u017enosti zaradi katerih posegate po prigrizkih <\/h3>\n\n\n\n<p>Kaj pridobite z vodenjem dnevnika in zapisovanjem zau\u017eite hrane? Za ve\u010dino vas bo izjemno presene\u010denje, <strong>kaj zau\u017eijete \u010dez dan in morda vam bo to odprlo o\u010di, da ne boste ve\u010d mislili, da malo jeste.<\/strong> \u010ce si zapi\u0161ete, zakaj ste pojedli obrok, ki ni bil \u00bbv planu\u00ab, na primer polovico \u010dokolade, celo pizzo in steklenico vina, lahko tako nadzirate \u010dustva na povsem drugi ravni. La\u017eje je najti spro\u017eilce, zato boste la\u017eje delali z njimi. <strong>Ali slu\u010dajno pojeste veliko ve\u010d, ko ste pod stresom ali jezni?<\/strong> Poskusite se ukvarjati s \u0161portom in na tak\u0161en na\u010din sprostiti nekaj negativne energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Po enem tednu, analizirajte svoj dnevnik. <\/strong>Morda boste ugotovili, da je obi\u010dajni roglji\u010dek s kapu\u010dinom pravzaprav le navada, s katero lahko delate. Mogo\u010de ste vsak \u010detrtek po zelenjavni solati za kosilo spet la\u010dni in si za\u017eelite nekaj dobrega. Re\u0161itev? Privo\u0161\u010dite si kompleksen obrok z obilico vseh hranil in se ne zana\u0161ajte na solato v tiso\u010d razli\u010dicah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1124x749.jpg\" alt=\"Spremljajte dnevnik in si zapisujte prilo\u017enosti, zaradi katerih posegate po prigrizkih. \" class=\"wp-image-193276\" width=\"843\" height=\"562\" title=\"Spremljajte dnevnik in si zapisujte prilo\u017enosti, zaradi katerih posegate po prigrizkih. \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_zlahka_znebiti_nezdravih_navad\"><\/span>Kako se zlahka znebiti nezdravih navad?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bi odpravili nezdrave navade, ki ste jih razvili v preteklih letih, potrebujete postopne in po\u010dasne korake, ki vam bodo pomagali pri velikih in trajnih spremembah.<\/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\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>TRENUTNA NAVADA<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>MAJHEN NAPREDEK<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>VELIK NAPREDEK<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>IDEALEN NAPREDEK NAVADE<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Kapu\u010dino s sladkorjem in \u010dokoladnim roglji\u010dkom <\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Kapu\u010dino brez sladkorja z roglji\u010dkom<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Kapu\u010dino brez sladkorja s polnozrnatim muffinom<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Americano s polposnetim mlekom in 0% gr\u0161kim jogurtom s ko\u0161\u010dkom najljub\u0161ega sadja <\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Velik paket \u010dipsa in majhen paket prevle\u010denih ore\u0161\u010dkov med gledanjem televizije <\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Srednji paket \u010dipsa in majhen paket ore\u0161\u010dkov med gledanjem televizije<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Majhen paket \u010dipsa in krompir, pe\u010den v pe\u010dici, z omako iz Skyra med gledanjem televizije<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Kosi sesekljane zelenjave in krompir, pe\u010den v pe\u010dici, z omako iz Skyra med gledanjem televizije?<\/strong><\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_morate_zapomniti\"><\/span>Kaj si morate zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Prigrizki, prehranjevanje po planu ali iskanje nekaj okusnega v celotni kuhinji<\/strong> so lahko vsakodnevna navada, ki spodkopava polo\u017eaj na poti do huj\u0161anja ali zgolj bolj zdrav \u017eivljenjski slog. \u010cez dan lahko povsem zapravite nekaj sto kalorij nad planiranimi. In vse kar morate storiti je, da se ustavite in premislite zakaj imate radi ko\u0161\u010dek \u010dokolade, paket \u010dipsa ali va\u0161e najljub\u0161e pi\u0161kote? In \u010de veste zakaj se tem dobrotam ne morete upreti, jih preprosto ne kupujte.<strong> \u010cesar nimate doma, ne boste jedli.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se odpravite v svojo kuhinjo v upanju, da boste na\u0161li kak\u0161en &#8220;\u017ertev&#8221;, ki bo ugajala va\u0161im brbon\u010dicam? <strong>V komentarjih delite svoje nasvete in trike, ki so vam pomagali.<\/strong> \u010ce vam je bil \u010dlanek v\u0161e\u010d in se vam je zdel koristen, ga podprite z deljenjem, tako da bo lahko pomagal tudi prijateljem.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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","protected":false},"excerpt":{"rendered":"<p>&#8220;Ne jem skoraj ni\u010desar, kljub temu pa ne morem shuj\u0161ati,&#8221; je verjetno nekaj, kar strokovnjaki za prehrano zelo pogosto sli\u0161ijo od svojih strank. Znebite se nezavednega prehranjevanja in prigrizkov z 11 nasveti, s katerimi boste spet za\u010deli huj\u0161ati.<\/p>\n","protected":false},"author":65,"featured_media":193639,"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":[121],"tags":[6375,7497,6963,7359],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-313886","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-mascoba","10":"tag-nadomestki-sladkorja","11":"tag-prehrana-sl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako vam prigrizki prepre\u010dujejo izgubo te\u017ee? 11 preprostih na\u010dinov za nadzor prehrane - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"&quot;Ne jem skoraj ni\u010desar, kljub temu pa ne morem shuj\u0161ati,&quot; je verjetno nekaj, kar strokovnjaki za prehrano zelo pogosto sli\u0161ijo od svojih strank. 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