{"id":315229,"date":"2022-08-14T15:58:39","date_gmt":"2022-08-14T13:58:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315229"},"modified":"2022-11-22T10:41:33","modified_gmt":"2022-11-22T09:41:33","slug":"15-nacinov-za-boj-proti-zelji-po-sladkorju","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/15-nacinov-za-boj-proti-zelji-po-sladkorju\/","title":{"rendered":"15 na\u010dinov za boj proti \u017eelji po sladkorju"},"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\/15-nacinov-za-boj-proti-zelji-po-sladkorju\/#Ali_je_lahko_zelja_po_sladkem_ali_slanem_posledica_pomanjkanja_mikrohranil\" title=\"Ali je lahko \u017eelja po sladkem ali slanem posledica pomanjkanja mikrohranil?\">Ali je lahko \u017eelja po sladkem ali slanem posledica pomanjkanja mikrohranil?<\/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\/15-nacinov-za-boj-proti-zelji-po-sladkorju\/#Kako_se_znebiti_zelje_po_sladkem_s_15_preprostimi_nasveti\" title=\"Kako se znebiti \u017eelje po sladkem s 15 preprostimi nasveti?\">Kako se znebiti \u017eelje po sladkem s 15 preprostimi nasveti?<\/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\/15-nacinov-za-boj-proti-zelji-po-sladkorju\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Se vam dogaja, da vas skrita \u010dokolada premami ravno med popoldansko kavo? Ali pa vam nenadoma zadi\u0161i \u010dips, kokice ali sladoled, med popoldanskim gledanjem napetih prizorov na TV?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hrepenenje lahko razumemo kot intenzivno, kompulzivno ali celo nenormalno \u017eeljo, da bi pojedli nekaj okusnega.<\/strong> Nekaj okusnega v tem kontekstu pomeni <strong>sladko, slano ali mastno hrano<\/strong>. U\u017eivanje tak\u0161nih \u017eivil ali njihove kombinacije povzro\u010di predvsem spro\u0161\u010danje dopamina, ki <strong>kratkoro\u010dno prina\u0161a prijetne ob\u010dutke<\/strong>, kot so veselje, sre\u010da ali trenutno zadovoljstvo in pomiritev. Zahvaljujo\u010d temu se ljudje lahko spopadejo z obdobji pove\u010danega stresa in \u010dustvenega stresa, slabe volje ali se umirijo po konfliktnih situacijah. <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>Hrepenenje lahko povzro\u010di ve\u010d dejavnikov, ki jih lahko uvrstimo med fiziolo\u0161ke in psiholo\u0161ke vplive. Vendar pa igra vlogo tudi okolica. Kaj bi si morali predstavljati pod tem? To je lahko va\u0161a rutinska pot iz slu\u017ebe. Ko se ustavite na bencinski \u010drpalki, da bi si kupili pija\u010do ali hitro hrano, ali pa popoldanski sprehod po pekarni polni mamljivih roglji\u010dkov v izlo\u017ebi ali va\u0161em slu\u017ebenem ali doma\u010dem okolju, kjer imate vedno na voljo kaj za pote\u0161itev nenadnih \u017eelja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ali ste vedeli, da na kompulzivno hrepenenje delno vpliva tudi spol?<\/strong> V primerjavi z mo\u0161kimi imajo <strong>\u017eenske<\/strong> v povpre\u010dju <strong>dvakrat ve\u010d primerov neustavljivega hrepenenja<\/strong>, poleg tega pa imajo<strong> okus za razli\u010dne vrste hrane.<\/strong> \u017denske pogosteje ob\u010dutijo <strong>\u017eeljo po sladkem<\/strong>, mo\u0161ki pa v ve\u010dini primerov \u017eeljo po slani hrani. To razliko je mogo\u010de deloma razlo\u017eiti s PMS (predmenstrualnim sindromom), kjer so \u017eenske obi\u010dajno bolj nagnjene k u\u017eivanju ve\u010d sladke, mastne in slane hrane. Za vsako \u017eensko je izbira posameznih obrokov individualna. <span style=\"color: #ff6600\">[2\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\/2017\/02\/IMG_9905-_-OK-1124x842.jpg\" alt=\"Zakaj imate \u017eeljo po sladkem?\" class=\"wp-image-201349\" width=\"843\" height=\"632\" title=\"Zakaj imate \u017eeljo po sladkem?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1124x842.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1536x1151.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-2048x1534.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_je_lahko_zelja_po_sladkem_ali_slanem_posledica_pomanjkanja_mikrohranil\"><\/span>Ali je lahko \u017eelja po sladkem ali slanem posledica pomanjkanja mikrohranil?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"970\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-970x1124.jpg\" alt=\"Ali je lahko \u017eelja po sladkem ali slanem posledica pomanjkanja mikrohranil?\" class=\"wp-image-201505\" title=\"Ali je lahko \u017eelja po sladkem ali slanem posledica pomanjkanja mikrohranil?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-970x1124.jpg 970w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-345x400.jpg 345w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89.jpg 1300w\" sizes=\"auto, (max-width: 970px) 100vw, 970px\" \/><\/figure>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zagotovo ste \u017ee sli\u0161ali za teorijo, da je lahko pomanjkanje mikrohranil razlog, zakaj hrepenimo po dolo\u010deni hrani. In morda ga uporabimo kot izgovor, da opravi\u010dimo prigrizek s tablico \u010dokolade. Toda ali ta teorija res temelji na dejstvih? <strong>Pomanjkanje <a href=\"https:\/\/gymbeam.si\/magnezij\" class=\"ek-link\">magnezija<\/a> je lahko razlog za hrepenenje po \u010dokoladi<\/strong>, manj \u017eeleza lahko povzro\u010di potrebo po mesu, pomanjkanje kalcija pa je lahko vzrok za pretiran apetit po siru. Da, toda <strong>ve\u010dina ljudi ima \u017eeljo po sladki, slani in mastni hrani, \u010deprav nih\u010de v sodobnem zahodnem svetu ne trpi zaradi pomanjkanja sladkorja, soli ali ma\u0161\u010dobe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali po tej teoriji ljudje ne bi smeli imeti okusa za sve\u017eo in minimalno predelano hrano, ki je bogata z mikrohranili? Ali potem ne bi bili fi\u017eol, ka\u0161a, ara\u0161idovo maslo ali polnozrnate testenine, ki vsebujejo ve\u010d magnezija kot mle\u010dna \u010dokolada, veliko <strong>bolj primerna<\/strong> \u017eivila, ki bi jih morali imeti radi? \u010ceprav je ta teorija v nekaterih pogledih resni\u010dna, na \u017ealost ne pojasnjuje pravega razloga za hrepenenje po dolo\u010deni hrani. <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>\u010ce menite, da ste morda edini, ki ga napadajo <strong>neobvladljive \u017eelje<\/strong>, vas bomo pomirili. Po mnenju znanstvenikov z univerze v Sheffieldu to <strong>prizadene do 90 % odrasle populacije.<\/strong><span style=\"color: #ff6600\"> [7]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_znebiti_zelje_po_sladkem_s_15_preprostimi_nasveti\"><\/span>Kako se znebiti \u017eelje po sladkem s 15 preprostimi nasveti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u010dina primerov kompulzivnega hrepenenja po ne\u010dem okusnem je povezana z \u017eeljo po sladkem. \u010ceprav okusa po sladki hrani ni mogo\u010de zlahka razlo\u017eiti, lahko najdemo \u0161tevilne dejavnike, ki so lahko v ozadju razloga, da ob popoldanski kavi vsak dan zau\u017eijemo \u010dokolado ali sladico. S pomo\u010djo teh korakov je mogo\u010de enostavno delati z dejavniki in <strong>vztrajno zmanj\u0161evati \u017eeljo<\/strong> po dolo\u010deni vrsti hrane.<\/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. Vsak dan poskrbite za zadosten in kakovosten spanec<\/h3>\n\n\n\n<p>Pomen spanja se vedno znova ponavlja, \u017eal pa je njegov pomen v sodobni dru\u017ebi \u0161e vedno podcenjen, pomanjkanje spanja pa je tako nekak\u0161na nova dru\u017ebena norma. <strong>In kako natan\u010dno pomanjkanje spanja vpliva na apetit?<\/strong> V primeru pomanjkanja spanja lahko opazite, da imate nekoliko ve\u010dji apetit. Kako je to mogo\u010de? To je posledica<strong> spremembe koncentracije hormonov lakote in sitosti<\/strong> (leptin in grelin). Koncentracija leptina se zmanj\u0161a in raven grelina se pove\u010da. Posledica tega je manj\u0161a sitost in pove\u010dan apetit. Lepo bi bilo, \u010de bi nas na tak\u0161en na\u010din organizem potisnil, da bi jedli ve\u010d zelenjave ali sadja, ampak nas ne. Namesto tega nas mami k u\u017eivanju sladke, slane in mastne hrane. \u017delja po kosu torte v kavarni ali hamburgerju iz restavracije s hitro prehrano je lahko posledica dejstva, da \u017ee dolgo niste dobro spali. <span style=\"color: #ff6600\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zato si vsak dan privo\u0161\u010dite kakovosten spanec, ki traja pribli\u017eno 7-9 ur.<\/strong> Videli boste, da boste veliko bolj produktivni, imeli boste ve\u010d energije \u010dez dan in naredili boste korak naprej, da ukrotite \u017eeljo po sladkem. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44248,46912,28324,28936,6322,46435,58795,36388,36412,59914\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Zau\u017eijte dovolj kalorij<\/h3>\n\n\n\n<p>Sploh vam ni treba postaviti cilja za izgubo te\u017ee, da bi dobili veliko manj energije, kot jo va\u0161e telo potrebuje. \u017dal je pogosto dovolj \u017ee naporen \u017eivljenjski slog in slabe prehranjevalne navade. Nezadosten vnos energije je lahko eden od razlogov, zakaj vas \u010dez dan napade \u017eelja po hrani. <strong>\u010ce \u017eelite shuj\u0161ati, nastavite svoj kalori\u010dni primanjkljaj na 20 % trenutnega ali v idealnem primeru optimalni vnos kalorij.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav nekatere \u0161tudije ka\u017eejo, da omejevanje kalorij zavira apetit, je to zelo individualna zadeva. Res je, da v procesu splo\u0161nega izbolj\u0161anja \u017eivljenjskega sloga in huj\u0161anja hrepenenje postopoma izgine. Vendar to ne izklju\u010duje apetita mnogih ljudi po energijsko bogatih \u017eivilih v primerih hudega pomanjkanja vnosa kalorij v prehrani. <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ne veste, koliko energije bi morali zau\u017eiti \u010dez dan in kako zgraditi rutino zdrave prehrane, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic?<\/a><\/strong><\/p>\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\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1124x750.jpg\" alt=\"Zakaj pomanjkanje spanja pove\u010da \u017eeljo po sladki, slani in mastni hrani?\" class=\"wp-image-201373\" width=\"843\" height=\"563\" title=\"Zakaj pomanjkanje spanja pove\u010da \u017eeljo po sladki, slani in mastni hrani?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Izogibajte se pretirani aktivnosti in se zaradi prenajedanja ne kaznujte s pretirano vadbo<\/h3>\n\n\n\n<p>Velik obseg \u0161portnih aktivnosti zahteva tudi ve\u010dji vnos energije, dovolj \u010dasa za regeneracijo in spanje. Ne zavajajmo se, v\u010dasih ni tako enostavno zau\u017eiti optimalno koli\u010dino kalorij. Takrat se za\u010dne pojavljati \u017eelja po kalori\u010dni hrani. <strong>Lahko pa gre na primer tudi za nekajurni pohod v hribe in ne le za kumulativno pomanjkanje energije zaradi prevelike \u0161portne obremenitve.<\/strong> Vendar pa bodo ljubitelji fitnesa zadovoljni z dejstvom, da se ta <strong>u\u010dinek manj ka\u017ee pri vadbi za mo\u010d v primerjavi z vzdr\u017eljivostnimi \u0161porti.<\/strong> Toda to ne pomeni, da bi morali spati z dvoro\u010dnimi ute\u017emi, ravno nasprotno. In veste, kaj je \u0161e bolj zanimivo? To zmanj\u0161anje obsega telesne aktivnosti je povezano s pove\u010danjem \u017eelje po sladkem. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druge razvade vklju\u010dujejo samokaznovanje v obliki prekomerne telesne aktivnosti za kompenzacijo zau\u017eitja dodatnih kalorij. \u017dal je to slepa ulica oziroma za\u010daran krog, iz katerega na ta na\u010din ne boste mogli izstopiti. <strong>Kaj se zgodi, \u010de s sladkarijami zau\u017eijete nekaj dodatnih kalorij?<\/strong> Ni\u010d, pravkar ste zau\u017eili nekaj sto dodatnih kalorij in va\u0161e \u017eivljenje gre naprej. Ni konec sveta, ne boste pridobili veliko dodatne te\u017ee ali ma\u0161\u010dobe. Vzemite to kot dejstvo, se vrnite na tir zdravega na\u010dina \u017eivljenja in naslednji\u010d poskusite razmisliti, kaj bi lahko bil vzrok za va\u0161o \u017eeljo po sladkem. \u010ce vas zanima pravilna postavitev na\u010drta vadbe, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako sestaviti kakovosten na\u010drt vadbe \u2013 nasveti, treningi, najpogostej\u0161e napake.<\/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\/2017\/02\/DSC02468-_-OK-1124x749.jpg\" alt=\"Izogibajte se pretirani aktivnosti in se zaradi prenajedanja ne kaznujte s pretirano vadbo\" class=\"wp-image-201388\" width=\"843\" height=\"562\" title=\"Izogibajte se pretirani aktivnosti in se zaradi prenajedanja ne kaznujte s pretirano vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Izbirajte zdravo hrano in poskrbite, da boste u\u017eivali veliko sadja in zelenjave<\/h3>\n\n\n\n<p>Kaj to pomeni? Poskusite se izogibati hitri hrani, sladkarijam, slanim prigrizkom, ocvrti hrani in \u017eivilom z visokim glikemi\u010dnim indeksom, ki lahko zvi\u0161a va\u0161o raven sladkorja v krvi kot bi bili na vlakcu smrti, pa tudi \u017eelodec. Zaradi mo\u010dnih nihanj glukoze v krvi (ravni sladkorja v krvi) boste za\u010dutili naval energije v \u017eilah, ki bo v trenutku izginil in spet boste iskali nekaj sladkega. In prav to \u017eelite prepre\u010diti.<strong> Na splo\u0161no dobite ve\u010dji ob\u010dutek energije \u010dez dan z redno prehrano, bogato z vsemi bistvenimi hranili in ne s kavo in ko\u0161\u010dkom \u010dokolade \u0161estkrat na dan.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jejte ve\u010d sadja in zelenjave<\/strong>. Odrasel \u010dlovek mora zau\u017eiti vsaj 400 gramov zelenjave in 200 gramov sadja na dan. Kako vam lahko zelenjava in sadje pomagata v boju proti \u017eelji po sladkem? Vsebujejo vlaknine, ki blagodejno vplivajo na ob\u010dutek sitosti, tako da vam takoj po prvem prigrizku ne bo za\u017eelelo kaj drugega.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sledite lahko na\u010delom zdravega kro\u017enika, kjer naj bi va\u0161 celodnevni obrok na koncu dneva spominjal na zdrav kro\u017enik. <strong>Kateri so najbolj\u0161i viri ogljikovih hidratov, beljakovin in ma\u0161\u010dob?<\/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>Viri beljakovin:<\/strong> meso, ribe, morski sade\u017ei, mle\u010dni izdelki in siri, jajca, stro\u010dnice (grah, fi\u017eol, vse vrste le\u010de, \u010di\u010derika, edamame), psevdo \u017eita (ajda, amarant, &nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>), tofu, tempeh, &nbsp;<a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki in semena<\/a>, rastlinski nadomestki za meso, &nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkine beljakovine, rastlinske beljakovine, beljakovinske plo\u0161\u010dice.<\/a><\/li><li><strong>Viri ma\u0161\u010dob:<\/strong> ore\u0161\u010dki in semena, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olja<\/a>, olive, avokado, maslo in ma\u0161\u010doba kot naravna sestavina \u017eivalskih beljakovin.<\/li><li><strong>Viri ogljikovih hidratov:<\/strong> &nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">polnozrnati kruh in \u017eitarice <\/a>(oves, moka, ri\u017e, testenine in peciva), psevdo \u017eitarice, krompir in sladki krompir, stro\u010dnice, sadje in zelenjava.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne bojte se jesti tudi po ve\u010derni vadbi. \u010ce vas ta tema zanima, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj jesti pred in po treningu za kar najbolj\u0161e rezultate.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Dajte prednost kompleksnim ogljikovim hidratom in u\u017eivajte dovolj vlaknin<\/h3>\n\n\n\n<p><strong>Ljudje pogosto presko\u010dijo prilogo pri kosilu in ve\u010derji<\/strong> in za\u010dnejo kuhati solato na tiso\u010de razli\u010dnih na\u010dinov, ker verjamejo, da je dobra. Kaj bodo s tem dosegli? <strong>Na splo\u0161no mo\u010dno zmanj\u0161ajo vnos energije in beljakovin.<\/strong> Zaradi tega se lahko \u010dez dan, predvsem pa zve\u010der, spopadejo s \u017eeljo po sladki in energijsko bogati hrani. Kaj se zgodi, ko ljudje kljub vsem mukam zdr\u017eijo in shuj\u0161ajo? Praviloma se vrnejo k starim prehranjevalnim navadam, v \u010das pred solatami in do\u017eivijo neprijeten jo-jo u\u010dinek. <strong>Seveda obstajajo izjeme. Toda ali ni bolje, da se nau\u010dite jesti glede na svoje potrebe, ne da bi se posku\u0161ali mu\u010diti s solatno dieto?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dajte prilo\u017enost prilogi v obliki kompleksnih ogljikovih hidratov, saj zaradi ve\u010dje vsebnosti vlaknin ne dvigne toliko sladkorja v krvi. <strong>Izberite<\/strong> polnozrnate \u017eitarice, pecivo, testenine, kuskus, bulgur, krompir, sladki krompir, oves, psevdo \u017eita, stro\u010dnice, zelenjavo in sadje. Ne pozabite tudi, da bi morali biti ogljikovi hidrati <strong>del kompleksnega obroka<\/strong>, bogatega z beljakovinami, ma\u0161\u010dobami in vlakninami. Na ta na\u010din boste dosegli po\u010dasen postopni dvig ravni sladkorja v krvi. Kaj to pomeni? Da se boste po\u010dutili bolj siti in ne boste imeli tako pogoste \u017eelje po dolo\u010deni hrani. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Odrasla oseba naj zau\u017eije pribli\u017eno 30-35 gramov vlaknin na dan.<\/strong> <a class=\"ek-link ek-link\" href=\"https:\/\/www.dge.de\/wissenschaft\/referenzwerte\/kohlenhydrate-ballaststoffe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Priporo\u010dilo nem\u0161ko govore\u010dih dr\u017eav DACH<\/a>&nbsp;pravi, da 16 g vlaknin na 1.000 kcal za mo\u0161ke in 12,5 g na 1.000 kcal za \u017eenske. Vlaknine med drugim <strong>podalj\u0161ajo ob\u010dutek sitosti po obroku, zato ne pozabite tudi na njihov zadosten vnos.<\/strong><\/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. Zau\u017eijte dovolj beljakovin<\/h3>\n\n\n\n<p><strong>Vnos beljakovin je klju\u010dnega pomena v boju proti vsem \u017eeljam.<\/strong> Podpira izgubo te\u017ee tako, da pove\u010da porabo energije v mirovanju in spanju, zavira apetit ter podalj\u0161a ob\u010dutek sitosti in zadovoljstva po obroku za dalj\u0161e \u010dasovno obdobje. <span style=\"color: #ff6600\">[13\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osnovni vnos beljakovin za \u0161portnike, ki trenirajo mo\u010d, naj bo med<strong> 1,4-2,0 grama beljakovin na kilogram telesne te\u017ee<\/strong>. Ljudem, ki posku\u0161ajo nadzorovati svoj apetit, lahko koristi tudi vnos beljakovin, ki zna\u0161a pribli\u017eno 1,4 g na kilogram telesne te\u017ee. <span style=\"color: #ff6600\">[13]<\/span> \u010ce \u017eelite raz\u0161iriti nabor virov beljakovin, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine<\/a><\/strong><\/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\/2017\/02\/pizza_3-_-OK-1124x749.jpg\" alt=\"Beljakovine lahko pomagajo nadzorovati \u017eeljo po sladkem\" class=\"wp-image-201416\" width=\"843\" height=\"562\" title=\"Beljakovine lahko pomagajo nadzorovati \u017eeljo po sladkem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK.jpg 1647w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Jejte redno in ne stradajte<\/h3>\n\n\n\n<p><strong>Pri dieti je dobro je imeti vsaj nekaj sistema in reda<\/strong>. \u010ce ste eden izmed ljudi, ki \u010dez dan ne jedo veliko, potem se najverjetneje borite z ve\u010dernimi napadi na hladilnik in shrambo, kjer boste pojedli skoraj vse, kar vam pride pod roke. Tudi prenehanje u\u017eivanja hrane po 18. uri ni prava pot do uspeha. \u010ce vam redno u\u017eivanje hrane predstavlja te\u017eavo, <strong>poskusite s pripravo hrane<\/strong>. S pripravo obroka ne boste ve\u010d la\u010dni hodili po nakupih in kupili nekaj, s \u010dimer boste ugasnili \u017eeljo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V slu\u017ebi hladilnik zalo\u017eite z zdravimi dobrotami<\/strong> v obliki sadja, beljakovinskih plo\u0161\u010dic ali nekaj gr\u0161kih jogurtov, skupaj z granolo, tako boste imeli vedno pri roki vse pripravljeno za zdrav prigrizek. \u010ce \u017eelite izvedeti ve\u010d o shranjevanju obrokov, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako u\u010dinkovito pripraviti in shranjevati obroke?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Pijte dovolj vode \u010dez dan<\/h3>\n\n\n\n<p><strong>Koliko vode popiti na dan?<\/strong> Na dan bi morali popiti pribli\u017eno 30-45 ml teko\u010dine na kilogram telesne te\u017ee. Za 65-kilogramsko \u017eensko je to najmanj 1950 ml teko\u010dine na dan, za 80-kilogramskega mo\u0161kega pa najmanj 2400 ml teko\u010dine na dan.<strong> Re\u017eim pitja mora biti sestavljen predvsem iz vode<\/strong> in nesladkane mineralne vode. Prav tako lahko pove\u010date vnos teko\u010dine, na primer s kakovostno kavo ali \u010dajem. <strong>Upo\u0161tevajte, da potenje in \u0161port pove\u010data potrebo po vnosu teko\u010dine<\/strong> vsaj za toliko, kolikor ste se prepotili. <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ce se pojavi nenadna \u017eelja, najprej poskusite spiti velik kozarec vode<\/strong> in po\u010dakajte, da preneha. Pri nekaterih ljudeh lahko dehidracija pove\u010da hrepenenje in lakoto. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">9. Zmanj\u0161ajte porabo sladkorja in ga vsaj delno nadomestite z alternativami<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"904\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-904x1124.jpg\" alt=\"Zdravi na\u010dini nadome\u0161\u010danja sladkorja\" class=\"wp-image-201538\" title=\"Zdravi na\u010dini nadome\u0161\u010danja sladkorja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-904x1124.jpg 904w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-322x400.jpg 322w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-1235x1536.jpg 1235w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK.jpg 1333w\" sizes=\"auto, (max-width: 904px) 100vw, 904px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/apps.who.int\/iris\/bitstream\/handle\/10665\/149782\/9789241549028_eng.pdf;jsessionid=D8A76CF686E0D0906EC483FF19B48F2A?sequence=1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Po mnenju WHO<\/a>&nbsp;bi morali zmanj\u0161ati porabo dodanih sladkorjev z 10 % CEP (celoten energijski vnos) na 5 % CEP, kar je pribli\u017eno 31 gramov za povpre\u010dno aktivno odraslo osebo. \u017dal je danes v sodobnem svetu vnos sladkorja veliko ve\u010dji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kateri je najbolj\u0161i in najbolj zdrav na\u010din za zamenjavo sladkorja?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sirup cikorije<\/strong> ima sladek okus zahvaljujo\u010d topnim vlakninam inulina. Naravno ga vsebuje korenina cikorije, iz katere je narejen sirup. 100 gramov cikorijevega sirupa vsebuje le 5 g sladkorja in 160 kcal. Poleg tega dose\u017ee pribli\u017eno polovico sladkosti sladkorja.<\/li><li><a href=\"https:\/\/gymbeam.si\/eritritol-1000g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Eritritol<\/strong><\/a>&nbsp;je sladilo brez kalorij, ki velja za eno najbolj\u0161ih alternativ klasi\u010dnemu sladkorju. Ima 70% sladkosti sladkorja (saharoze). <strong>Uporabite ga lahko za peko, kavo, \u010daj ali ka\u0161o.<\/strong> V naravi se eritritol nahaja v nekaterih vrstah sadja in zelenjave.<\/li><li><a href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ksilitol<\/strong><\/a> je znan kot brezov sladkor, ki ga v naravi pogosto najdemo tudi v nekaterih vrstah sadja in zelenjave. Njegova sladkost je primerljiva s sladkorjem in vsebuje pribli\u017eno 2,4 kcal na gram. <strong>Ksilitol se uporablja za peko ali za sladkanje priljubljenih pija\u010d in jedi.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">10. Obvladujte stres in ne dovolite, da bi prevzel kontrolo<\/h3>\n\n\n\n<p><strong>Vsak se na stresne situacije odzove nekoliko druga\u010de<\/strong>. \u017dal pa velika ve\u010dina ljudi stres pre\u017eene s sladko hrano, ki bo le za\u010dasno prinesla zadovoljstvo in prijetne ob\u010dutke, potem pa se vrnemo v realnost. <strong>Dolgotrajni stres pove\u010da raven stresnega hormona kortizola<\/strong>, ki je povezan z ve\u010djo \u017eeljo po sladki in nezdravi hrani.<span style=\"color: #ff6600\"> [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preden se odlo\u010dite za \u00bbre\u0161evanje\u00ab stresne situacije s tablico \u010dokolade, poskusite z nekaj preprostimi triki, ki vam bodo pomagali obvladati stres brez nepotrebnih kalorij.<\/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>Redno se ukvarjajte s \u0161portom<\/strong> in pogosto hodite v naravo. \u0160port je naraven na\u010din za spopadanje s stresom in krepitev zdravja.<\/li><li><strong>Dajte prilo\u017enost meditaciji in pozornosti<\/strong>. Pod izrazom \u010duje\u010dnost lahko razumemo zavestno usmerjanje pozornosti v sedanjem trenutku brez presoje. Tako kot meditacija se \u010duje\u010dnost osredoto\u010da na dihanje in z opazovanjem svojih misli lahko zmanj\u0161a stres ali pomaga pri u\u010dinkovitej\u0161em obvladovanju te\u017eav. Uporabite lahko tudi eno izmed sodobnih aplikacij za meditacijo, ki vas bo uspe\u0161no vodila skozi sejo. <span style=\"color: #ff6600\">[20]<\/span><\/li><li><strong>Preizkusite lahko tudi<\/strong> <strong data-rich-text-format-boundary=\"true\">&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"cold water therapy (opens in a new tab)\">terapijo s hladno vodo<\/a><\/strong>, <strong>savno<\/strong> ali katero koli dejavnost, ki vam bo prinesla veselje. Na primer, kdaj ste nazadnje prebrali knjigo?<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o metodah zmanj\u0161evanja stresa, preberite na\u0161 \u010dlanek <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Why is Stress Dangerous and How to Reduce It? (opens in a new tab)\">Zakaj je stres nevaren in kako ga zmanj\u0161ati?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">11. Ne jejte iz dolg\u010dasa<\/h3>\n\n\n\n<p><strong>Ko vam je dolg\u010das, pogosteje zahajate v kuhinjo in i\u0161\u010dete, \u010de je kaj za pod zob<\/strong>. Zagotovo se zavedate, kolikokrat na dan se vam zgodi, da nepremi\u0161ljeno i\u0161\u010dete nekaj sladkega. Ko za\u010dutite \u017eeljo po sladkarijah, za\u010dnite z bolj zdravimi alternativami. Kaj lahko jeste namesto \u010dokolade? Kos va\u0161ega najljub\u0161ega sadja z velikim kozarcem vode in po\u010dakajte nekaj \u010dasa, da vidite, ali boste \u0161e vedno la\u010dni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne dajte dolg\u010dasu prilo\u017enosti<\/strong> in poskusite najti izgubljeno ljubezen za stari hobi ali razmislite, katere ustvarjalne dejavnosti bi se radi nau\u010dili. Izkoristite lahko tudi te\u010daje s \u0161irokega nabora spletnih u\u010dnih platform. \u010ce se spopadate z iskanjem prigrizkov in se \u017eelite tega znebiti, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako vam prigrizki prepre\u010dujejo izgubo te\u017ee? 11 preprostih na\u010dinov za nadzor prehrane<\/a><\/strong><\/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\/2017\/02\/IMG_5363-_-OK-1124x749.jpg\" alt=\"Kako prelisi\u010diti \u017eeljo po sladkem? Ne jejte iz dolg\u010dasa\" class=\"wp-image-201444\" width=\"843\" height=\"562\" title=\"Kako prelisi\u010diti \u017eeljo po sladkem? Ne jejte iz dolg\u010dasa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">12. Skrijte mamljivo hrano<\/h3>\n\n\n\n<p><strong>Kar nimate ali ne vidite doma, tega ne boste pojedli<\/strong>. Tako bi lahko zvenel tudi \u0161e en nasvet, kako se boriti proti sladkarijam. Sadje, zelenjavo, konzervirano hrano ali zaloge testenin ali stro\u010dnic postavite na najbolj vidna mesta, idealno v vi\u0161ini va\u0161ih o\u010di. Ko boste nehali kupovati sladkarije, boste ustvarili doma\u010de okolje, ki vam bo igralo v prid in ne proti vam. <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">13. Prepoznajte svoje prehranjevalne navade, \u010dustva in situacije, v katerih posegate po sladkem<\/h3>\n\n\n\n<p>Ali kdaj za\u010dutite \u017eeljo po sladkem, ko skuhate popoldansko kavo ali se sprehodite po pekarni? Morda so to va\u0161e prehranjevalne navade iz preteklosti, ki ste jih razvili v \u017eivljenju. <strong>Ko vas nekdo razjezi, pose\u017eete po ne\u010dem sladkem?<\/strong> Potem bodo za to najprej odgovorna \u010dustva in hranjenje \u010dustev.<\/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>Slabe prehranjevalne navade in razvade<\/strong>. Poskusite prepoznati situacije, ko jeste samo iz navade. \u010ce vodite dnevnik, v katerega zapisujete situacije, ko si za\u017eelite nekaj sladkega, boste la\u017eje prepoznali svoje slabe prehranjevalne navade in se lahko tako lotite njihovega odpravljanja.<\/li><li><strong>\u010custva in razpolo\u017eenje.<\/strong> Slaba volja je povezana z \u017eeljo po prigrizkih, ki lahko izbolj\u0161ajo razpolo\u017eenje le na kratek rok. Spet gre za slano, sladko in mastno hrano. Enako lahko re\u010demo o situacijah, ko vas nekdo razjezi, izda ali raz\u017ealosti. Spet jih la\u017eje obvladujete s pomo\u010djo dnevnika. In ali ni bolje, da se s \u0161portom posku\u0161ate spopasti s \u010dustvi? <span style=\"color: #ff6600\">[22]<\/span><\/li><\/ul>\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\">14. \u010ce ste \u017eenska, poskusite obvladovati PMS<\/h3>\n\n\n\n<p>V zadnjem tednu menstrualnega ciklusa se hormoni poigravajo z<strong> \u017eenskim telesom in zaradi tega se lahko po\u010dutite tudi bolj la\u010dni, razdra\u017eljivi in si \u017eelite sladke, slane in mastne hrane.<\/strong> \u010ce imate med PMS \u017eeljo po sladkem, poskusite jesti ve\u010d sadja, beljakovinsko plo\u0161\u010dico ali v ka\u0161o dodajte \u017eli\u010dko svoje najljub\u0161e <a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslo iz ore\u0161\u010dkov<\/a>. \u010ce se ne omejujete po nepotrebnem z u\u017eivanjem samih solat ali se izogibate prilogam, lahko PMS osvojite ali vsaj ubla\u017eite njegove manifestacije. [24]<\/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\">15. Jejte zdrave prigrizke<\/h3>\n\n\n\n<p>Kot smo \u017ee pisali, lahko na primer sirup cikorije, eritritol ali ksilitol pomaga zmanj\u0161ati porabo sladkorja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako pote\u0161iti \u017eeljo po sladkem na bolj zdrav na\u010din?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinski-puding-s-chia-semeni-in-malinami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovinski puding<\/a>&nbsp;s sadjem<\/strong> napolni beljakovine in zadovolji \u017eeljo po sladkem. Vse, kar potrebujete, je navaden puding, mleko in <a href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">merico beljakovin<\/a>.<\/li><li><strong>Zamrznjeno grozdje<\/strong> je odli\u010den na\u010din za ukrotiti \u017eeljo po sladkem. Je osve\u017eujo\u010de in ima odli\u010den okus.<\/li><li><strong><a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovinska plo\u0161\u010dica<\/a><\/strong> ali <strong>pi\u0161kot<\/strong> vam lahko pomagata, da se znebite \u017eelje po sladkem v slu\u017ebi, doma ali po treningu.<\/li><li><strong><a href=\"https:\/\/gymbeam.si\/protein-ice-cream-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovinski sladoled<\/a><\/strong> ali <strong>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-3-nacini-za-pripravo-domacih-sadnih-luck\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u010dka<\/a><\/strong> sta veliko bolj\u0161a alternativa sladoledu, ki vsebuje smetano in veliko ve\u010d kalorij.<\/li><li><strong>Gr\u0161ki jogurt s sadjem in cikorijo ali brezkalori\u010dni sirup<\/strong> bo navdu\u0161il va\u0161e brbon\u010dice in postal bolj\u0161i in bolj zdrav na\u010din za boj proti sladkemu.<\/li><li><strong>Skuta ali navaden jogurt. Kako ga pripraviti?<\/strong> Nare\u017eite svoje najljub\u0161e sadje, dodajte \u017eli\u010dko ara\u0161idovega masla, majhno pest ore\u0161\u010dkov in sladka skuta je pripravljena za postre\u017ebo.<\/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\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1124x749.jpeg\" alt=\"Kako jesti prigrizke in se ne zrediti?\" class=\"wp-image-201457\" width=\"843\" height=\"562\" title=\"Kako jesti prigrizke in se ne zrediti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za hrepenenje so odgovorni \u0161tevilni dejavniki, vendar pomanjkanje mikrohranil ni vedno tako. <strong>Ni vam treba za\u010deti strogo upo\u0161tevati vseh nasvetov, ki smo vam jih dali danes.<\/strong> <strong>Dovolj bo, \u010de se lahko vsak teden osredoto\u010dite na eno podro\u010dje svojega \u017eivljenjskega sloga<\/strong>. Najprej poskusite en teden spati vsaj 7 ur na dan, naslednji teden v vsak obrok dodajte dovolj beljakovin in nadaljujte na primer s popolno predelavo dnevnega jedilnika. <strong>Ne gre vse tako kot na za\u010detku, zato morate biti potrpe\u017eljivi in dosledni<\/strong>. In ali veste, kaj je odli\u010den stranski u\u010dinek okrevanja \u017eivljenjskega sloga? Verjetno vam bo uspelo shuj\u0161ati, ne da bi se morali mo\u010dno truditi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate noro \u017eeljo po sladkem? V komentarjih delite svoje nasvete, kako to obvladati. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga podprite z deljenjem, da se bodo lahko tudi va\u0161i prijatelji znebili \u017eelje po sladkem.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u017delje po sladkem navadno prevladajo zve\u010der, nekatere pa nas mu\u010dijo tudi \u010dez cel dan. Ugotovite, zakaj imate \u017eeljo po sladkem in kako jo lahko prelisi\u010dite.<\/p>\n","protected":false},"author":65,"featured_media":201609,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6375,6675,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-315229","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-jedilnik","10":"tag-zdrav-zivljenjski-slog","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 na\u010dinov za boj proti \u017eelji po sladkorju - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u017delje po sladkem navadno prevladajo zve\u010der, nekatere pa nas mu\u010dijo tudi \u010dez cel dan. 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