{"id":316842,"date":"2021-12-07T13:24:34","date_gmt":"2021-12-07T12:24:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=316842"},"modified":"2024-12-10T13:49:43","modified_gmt":"2024-12-10T12:49:43","slug":"kako-narediti-bozicno-peko-bolj-zdravo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-narediti-bozicno-peko-bolj-zdravo\/","title":{"rendered":"Kako narediti bo\u017ei\u010dno peko bolj zdravo"},"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-narediti-bozicno-peko-bolj-zdravo\/#Zakaj_bi_dali_priloznost_bolj_zdravi_peki\" title=\"Zakaj bi dali prilo\u017enost bolj zdravi peki?\">Zakaj bi dali prilo\u017enost bolj zdravi peki?<\/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-narediti-bozicno-peko-bolj-zdravo\/#Kako_nadomestiti_rafinirano_psenicno_moko\" title=\"Kako nadomestiti rafinirano p\u0161eni\u010dno moko?\">Kako nadomestiti rafinirano p\u0161eni\u010dno moko?<\/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-narediti-bozicno-peko-bolj-zdravo\/#Kako_nadomestiti_sladkor\" title=\"Kako nadomestiti sladkor?\">Kako nadomestiti sladkor?<\/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-narediti-bozicno-peko-bolj-zdravo\/#Kako_nadomestiti_klasicno_maslo\" title=\"Kako nadomestiti klasi\u010dno maslo?\">Kako nadomestiti klasi\u010dno maslo?<\/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-narediti-bozicno-peko-bolj-zdravo\/#Kako_sladici_dodati_vec_beljakovin\" title=\"Kako sladici dodati ve\u010d beljakovin?\">Kako sladici dodati ve\u010d beljakovin?<\/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-narediti-bozicno-peko-bolj-zdravo\/#Kaj_bi_si_morali_zapomniit\" title=\"Kaj bi si morali zapomniit?\">Kaj bi si morali zapomniit?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kdo bi se lahko uprl sve\u017ee pe\u010denemu pecivu ali slastni babi\u010dini potici? \u0160e posebej ob bo\u017ei\u010du. Vsak dan je na mizi ve\u010d vrst sla\u0161\u010dic in sploh ne veste, kaj bi najprej pojedli. Vendar pa ve\u010dina teh sladic obi\u010dajno vsebuje <strong>malo vlaknin in beljakovin<\/strong> ter <strong>veliko sladkorja 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<p>\u010ce je preostala prehrana raznolika in uravnote\u017eena ter vsebuje dovolj vseh hranilnih snovi, vam ni treba skrbeti. \u010ce pa zajtrk in prigrizke redno nadome\u0161\u010date s tak\u0161nimi pribolj\u0161ki, lahko nevede pove\u010date svoj dnevni vnos kalorij. Postopoma se bo va\u0161a telesna te\u017ea verjetno za\u010dela pove\u010devati. V dana\u0161njem \u010dlanku vam bomo zato pokazali, kako lahko pe\u010dete bolj zdravo in na ta na\u010din <strong>klasi\u010dno torto spremenite v dobro uravnote\u017een zajtrk<\/strong>, poln beljakovin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_bi_dali_priloznost_bolj_zdravi_peki\"><\/span>Zakaj bi dali prilo\u017enost bolj zdravi peki?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\"><strong>Ni se vam treba odrekati sladkarijam<\/strong>, tudi \u010de posku\u0161ate shuj\u0161ati ali ohraniti telesno te\u017eo. Recimo, da imate kalori\u010dni primanjkljaj in \u017eelite dnevno zau\u017eiti <strong>1800 kcal<\/strong>. \u010ce pa za zajtrk pojeste kos torte (500 kcal), za malico pa kup sladkarij (600 kcal), bogatih s sladkorjem in ma\u0161\u010dobami, do konca dneva verjetno ne boste spravili vase le \u0161e 700 kcal. <\/span><span style=\"font-weight: 400;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><span style=\"font-weight: 400\">Zelo verjetno boste presegli svoj cilj. In \u010de boste \u0161e vedno ostali pri 1800 kcal, je zelo verjetno, da s preostalimi obroki ne boste mogli pokriti dovolj vseh mikrohranil in makrohranil, zlasti beljakovin. Pomembno je tudi upo\u0161tevati, da naj bi pri splo\u0161ni populaciji <strong>sladkor predstavljal najve\u010d 10 % celotnega dnevnega vnosa<\/strong>. Vendar se razmi\u0161lja celo o tem, da bi to priporo\u010dilo zaostrili na samo <strong>5 %<\/strong>. To bo zelo te\u017eko dose\u010di z vsemi temi sladkimi obroki kot delom va\u0161e prehrane. <\/span><span style=\"font-weight: 400;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>Vendar ne skrbite, \u0161e vedno lahko u\u017eivate v svojih najljub\u0161ih dobrotah. Danes bomo le pokazali, kako lahko nekatere sestavine delno nadomestite z ustreznej\u0161o alternativo in tako ustvarite bolj <strong>uravnote\u017eene in manj kalori\u010dne sladice<\/strong>. Zaradi tega boste lahko pogosteje kaj <a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-jesti-kar-vam-je-vsec-in-se-ne-zrediti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prigriznili, ne da bi pridobili na telesni te\u017ei<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_nadomestiti_rafinirano_psenicno_moko\"><\/span>Kako nadomestiti rafinirano p\u0161eni\u010dno moko?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>P\u0161eni\u010dna moka<\/strong> je podlaga tiso\u010dih receptov za sladice, peciva, pite, pi\u0161kote in druge dobrote, ki jih sre\u010dujete vsak dan. Vendar ne gre le za sladkarije. P\u0161eni\u010dna moka je osnova tudi za druge slane in hrustljave sla\u0161\u010dice. Zato menim, da boste &#8211; \u010de vzamete v roke dru\u017einsko kuharsko knjigo &#8211; zagotovo na\u0161li veliko receptov s to moko. Toda brez skrbi, <strong>ne bomo vam govorili, da se zaradi p\u0161enice redite in da je gluten ubijalec vitkega telesa<\/strong>. To je \u017ee dolgo ovr\u017een mit, ki smo ga podrobneje obravnavali v \u010dlanku o <strong><a href=\"https:\/\/gymbeam.si\/blog\/ali-je-res-da-je-izguba-kilogramov-z-dieto-brez-glutena-hitra-in-dolgorocna\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">huj\u0161anju in glutenu<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">\u010ce pa \u017eelite pe\u010di bolj zdravo in pripraviti sladice, ki bodo <strong>pote\u0161ile va\u0161o lakoto, je nizka vsebnost vlaknin v tej moki lahko te\u017eava<\/strong>. Med predelavo se endosperm (notranji del zrna) lo\u010di od otrobov in kal\u010dka, ki nista del rafinirane moke. Vendar pa ti vsebujejo omenjene vlaknine in druga dragocena hranila, zato je kon\u010dni izdelek osiroma\u0161en. Zato posku\u0161ajte vsaj delno nadomestiti rafinirano p\u0161eni\u010dno moko z eno od teh alternativ. <\/span><span style=\"font-weight: 400;color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"816\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/mouky-816x1124.jpg\" alt=\"Kako nadomestiti rafinirano p\u0161eni\u010dno moko?\" class=\"wp-image-313451\" title=\"Kako nadomestiti rafinirano p\u0161eni\u010dno moko?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-816x1124.jpg 816w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-290x400.jpg 290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-1115x1536.jpg 1115w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-1486x2048.jpg 1486w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-scaled.jpg 1858w\" sizes=\"auto, (max-width: 816px) 100vw, 816px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"> 1. Polnozrnata pirina moka<\/h3>\n\n\n\n<p>V primerjavi z rafinirano moko je <strong><a href=\"https:\/\/gymbeam.si\/bio-pirina-polnozrnata-moka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">polnozrnata pirina moka<\/a><\/strong> pridobljena z mletjem celih zrn, zaradi \u010desar ohranja dragocene hranilne snovi. Vsebuje veliko vlaknin, ki so pomembne za pravilno prebavo in upo\u010dasnjujejo absorpcijo hranilnih snovi. V primerjavi z rafinirano moko ima <strong>ni\u017eji glikemi\u010dni indeks<\/strong>, zato vas bo po zau\u017eitju verjetno nasitila za dlje \u010dasa. Uporabite jo lahko na primer za <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-puhaste-suffle-palacinke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">puhaste suffle pala\u010dinke<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaci-pleteni-brios-z-zametnim-okusom-vanilije\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bo\u017ei\u010dni kruh<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Polnozrnata r\u017eena moka<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/bio-fina-polnozrnata-rzena-moka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Polnozrnata r\u017eena moka<\/a><\/strong> vsebuje tudi veliko zdravih snovi, kot so vlaknine. Zaradi gostej\u0161e konsistence je idealna za pala\u010dinke, pecivo ter drugo slano in sladko pecivo. Pri pripravi testa pa jo je priporo\u010dljivo uporabiti v kombinaciji z drugo moko, da dobite puhasto strukturo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Polnozrnata p\u0161eni\u010dna moka<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/bio-fina-polnozrnata-psenicna-moka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Polnozrnata moka<\/a><\/strong> se od klasi\u010dne p\u0161eni\u010dne razlikuje po na\u010dinu predelave. Med mletjem se notranji del zrna ne lo\u010di od zunanjega, zaradi \u010desar moka <strong>ohrani ve\u010djo koli\u010dino dragocenih hranilnih snovi<\/strong>. Ena njenih glavnih prednosti je na primer visoka vsebnost vlaknin, zaradi \u010desar so sladice iz nje obi\u010dajno bogatej\u0161e. Kaj \u010de bi poskusili <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mehka-jabolcna-pita-z-vonjem-po-cimetu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mehko jabol\u010dno pito s cimetom<\/a><\/strong>?<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Mandljeva moka<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/bio-mandljeva-moka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandljeva moka<\/a><\/strong> je alternativa klasi\u010dni moki, ki je \u0161e posebej priljubljena med celiaka\u0161i in drugimi, ki ne smejo u\u017eivati glutena. Narejena je iz olupljenih ali neolupljenih <a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" aria-label=\"mandljevih (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandljevih<\/a> jedrc, ki jedem dajejo <strong>poseben okus in aromo<\/strong>. <strong>Vsebuje veliko vlaknin in je tudi vir beljakovin<\/strong>. \u010ce jo uporabljate za peko, upo\u0161tevajte, da ima v primerjavi s p\u0161eni\u010dno moko <strong>vi\u0161jo vsebnost ma\u0161\u010dob<\/strong>. To lahko re\u0161ite tako, da na primer zmanj\u0161ate koli\u010dino masla, ki ga uporabite v receptu. Iz mandljeve moke lahko pripravite priljubljene makrone ali puhasto kavno pecivo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Tapiokina moka<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/bio-tapiokina-moka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tapiokina moka<\/a> <\/strong>je \u0161e ena brezglutenska alternativa, ki jo uporabljajo predvsem tisti s celiakijo. Gre za \u0161krob iz gomoljev manioke, ki vsebuje <strong>malo ma\u0161\u010dob<\/strong>. Vendar je slabost te moke nizka vsebnost vlaknin. Ker gre za \u0161krob, jo lahko uporabite na primer za zgo\u0161\u010devanje pudingov in krem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> 6. Kokosova moka<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/bio-kokosova-moka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kokosova moka<\/a><\/strong> je obi\u010dajno proizvedena z <strong>mletjem kokosove ka\u0161e<\/strong>, kar daje jedem rahlo kokosov pridih. Njena najve\u010dja prednost je verjetno <strong>visoka vsebnost beljakovin<\/strong>. Pogosto se pojavlja v prehrani ljudi, ki ne morejo u\u017eivati glutena. Tako lahko na primer pripravite <a href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/\" target=\"_blank\" aria-label=\"zanimive recepte (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zanimive recepte<\/a>, kot so okusne kokosove kroglice ali<a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-doma-narejen-beljakovinski-kruh-brez-glutena\/\" target=\"_blank\" aria-label=\" beljakovinski kruh brez glutena (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> beljakovinski kruh brez glutena<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Ovseni kosmi\u010di<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fini-ovseni-kosmici-brez-glutena-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ovseni kosmi\u010di<\/strong><\/a> so v receptih lahko tudi odli\u010den nadomestek za klasi\u010dno moko. Njihova prednost je, da ne potrebuje toplotne obdelave, zato lahko slu\u017ei kot odli\u010dna osnova za recepte brez peke. Poleg tega vsebuje <strong>veliko vlaknin<\/strong> in drugih koristnih hranil, kar lahko cenijo vsi <strong>ljubitelji zdravega na\u010dina \u017eivljenja<\/strong>. Poleg <a aria-label=\"okusne ka\u0161e (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-nocna-ovsena-kasa-s-pudingom-in-cokoladno-skorjo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">okusne ka\u0161e<\/a> jih lahko uporabite tudi za pripravo <a href=\"https:\/\/gymbeam.si\/blog\/3-okusni-recepti-za-bananin-kruh-poln-vlaknin-in-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bananinega kruha<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsene-bananine-palacinke\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bananinih pala\u010dink<\/a>.<\/p>\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 razli\u010dnih vrstah moke, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/moke-njihove-razlike-uporaba-prehranske-vrednosti-in-koristi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Moka &#8211; njihove razlike, uporaba, hranilne vrednosti in prednosti<\/a><\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-1124x749.jpg\" alt=\"Polnozrnata moka in ovseni kosmi\u010di kot bolj zdrav nadomestek za univerzalno moko\" class=\"wp-image-313315\" style=\"width:843px;height:562px\" title=\"Polnozrnata moka in ovseni kosmi\u010di kot bolj zdrav nadomestek za univerzalno moko\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"6939,28936,79822,105964\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_nadomestiti_sladkor\"><\/span>Kako nadomestiti sladkor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden za\u010dnete pe\u010di, bodite zelo previdni in sami ocenite, ali sladica, ki se imenuje &#8220;brez sladkorja&#8221;, morda ne la\u017ee. Velikokrat sem na primer naletel na pecivo, ki je bilo &#8220;brez sladkorja&#8221;, vendar je recept vseboval <strong><a href=\"https:\/\/gymbeam.si\/med\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">med<\/a><\/strong> ali <strong>pretla\u010deno banano<\/strong>. Zato se je treba zavedati, da med sladkorje ne spada le saharoza, tj. klasi\u010dni beli sladkor. \u017divila seveda vsebujejo tudi druge vrste sladkorja, kot sta glukoza in fruktoza, ki ju najdemo v medu. Vendar pa ne moremo zanikati, da ima med svoj edinstven okus, ki lahko vsako jed povzdigne na drugo raven.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Sladkor vsekakor <strong>ni beli strup<\/strong>, ki se mu je treba izogibati za vsako ceno. Pomemben je, ker je takoj\u0161en vir energije za telesne celice. Te\u017eava pa nastane, kadar imate sede\u010d \u017eivljenjski slog in u\u017eivate preve\u010d sladkorja. To vodi do kalori\u010dnega prese\u017eka. Telo nima \u010dasa, da bi porabilo prese\u017eek sladkorja, zato za\u010dne odve\u010dno energijo shranjevati v obliki ma\u0161\u010dob. Zato za\u010dnete pridobivati na te\u017ei. To je le eden od \u0161tevilnih razlogov, zakaj <strong>sladkor ne sme predstavljati ve\u010d kot 10 % celotnega dnevnega energijskega vnosa<\/strong>. Odli\u010den na\u010din, da zadovoljite svoj apetit, vendar zmanj\u0161ate koli\u010dino sladkorja, je uporaba <a href=\"https:\/\/gymbeam.si\/blog\/nadomestki-sladkorja-katero-sladilo-je-primerno-za-vas\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">manj kalori\u010dnih alternativ<\/a>.<\/span><span style=\"font-weight: 400;color: #ff6600\">&nbsp;[2\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Stevia<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/stevia-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Stevija<\/strong><\/a> je sladilo naravnega izvora, ki je narejeno iz <strong>listov rastline sladke stevie<\/strong> (<em>Stevia rebaudiana<\/em>). Njena sladkost je lahko do 300-krat intenzivnej\u0161a od sladkorja, zato je za sladek okus dovolj dodati majhno koli\u010dino. Vsebnost kalorij v enem odmerku je tako povsem zanemarljiva. Upo\u0161tevajte, da ima stevija svoj specifi\u010den priokus, ki je lahko za nekatere ljudi neprijeten.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Eritrol<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/eritritol-1000g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Eritritol<\/a> je \u0161e ena brezkalori\u010dna alternativa navadnemu sladkorju<\/strong>. Z njim lahko brez te\u017eav sladkate kavo, jogurt ali karkoli drugega, ne da bi pri tem zau\u017eili dodatne kalorije. \u010ceprav morda prvi\u010d sli\u0161ite za ta nadomestek sladkorja, ste ga verjetno \u017ee videli. V naravi ga pogosto najdemo v nekaterih vrstah <a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" aria-label=\"sadja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sadja<\/a> in zelenjave. Velika prednost eritritola je, da nima umetnega priokusa. Pri sladicah sploh ne boste opazili, da niso bile sladkane s sladkorjem, temve\u010d z eritritolom. V primerjavi s saharozo (klasi\u010dnim sladkorjem) ima eritritol pribli\u017eno <strong>70% sladkost<\/strong>, zato ga lahko uporabite enako ali nekoliko ve\u010djo koli\u010dino kot navadnega sladkorja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ksilitol<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ksilitol<\/a><\/strong>, znan tudi kot sladkorni alkohol, je tako kot eritritol pogosto prisoten v sadju in zelenjavi. Je podobno sladek kot sladkor, vendar vsebuje <strong>40 % manj kalorij<\/strong>. Zato je priljubljeno sladilo za tiste, ki \u017eelijo shuj\u0161ati. Odli\u010den je za tople in hladne napitke ter kuhanje in peko.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-1124x749.jpg\" alt=\"Kako nadomestiti sladkor?\" class=\"wp-image-313331\" style=\"width:843px;height:562px\" title=\"Kako nadomestiti sladkor?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Cikorijin sirup <\/h3>\n\n\n\n<p><strong>Cikorijin sirup<\/strong> je odli\u010dna izbira za tiste, ki imajo te\u017eave s pomanjkanjem vlaknin v prehrani. Bogat je z <strong>vlakninami<\/strong> in vam bo pomagal dose\u010di priporo\u010den dnevni vnos. Njegova sladkost se lahko primerja s sladkorjem, zato lahko pri peki uporabite pribli\u017eno enako koli\u010dino. V primerjavi s sladkorjem ima cikorijin sirup pribli\u017eno <strong>60 % manj kalorij<\/strong>. Vendar to ne pomeni, da lahko sladicam dodate veliko cikorijinega sirupa. Zaradi visoke vsebnosti vlaknin bi lahko v tem primeru imeli prebavne te\u017eave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Brezkalori\u010dni sirupi in arome<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/arome-in-sladila\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Brezkalori\u010dni sirupi in arome<\/a><\/strong> so odli\u010den na\u010din, da sladice, ka\u0161e in druge dobrote obogatite s <strong>\u010dokolado, slano karamelo<\/strong> ali <strong>okusnimi kokosovimi toni<\/strong>, ne da bi bistveno pove\u010dali njihovo kalori\u010dno vrednost. Dodajte le nekaj <a href=\"https:\/\/gymbeam.si\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aromati\u010dnih kapljic<\/a>, nekaj gramov <a href=\"https:\/\/gymbeam.si\/flavour-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arome v prahu<\/a> ali <a href=\"https:\/\/gymbeam.si\/sirup-brez-kalorij-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preliva<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_nadomestiti_klasicno_maslo\"><\/span>Kako nadomestiti klasi\u010dno maslo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite zmanj\u0161ati kalori\u010dno vrednost jedi, najprej poskusite <strong>zmanj\u0161ati koli\u010dino ma\u0161\u010dob<\/strong>. Ta ima med vsemi makrohranili najvi\u0161jo kalori\u010dno vrednost. Vendar pa dodaja tudi veliko okusa. \u010ce je v receptu priporo\u010denih 200 g masla, ne morete namesto njega uporabiti le 20 g in pri\u010dakovati, da bo rezultat enak. \u010ce \u017eelite zmanj\u0161ati kalori\u010dno vrednost, se <strong>ne posku\u0161ajte popolnoma znebiti ma\u0161\u010dobe v receptu<\/strong>. Namesto tega jo nadomestite le delno &#8211; polovico ali tretjino. \u017de to ima relativno velik vpliv na kalori\u010dno vrednost. Poleg tega lahko s to zamenjavo sladico <strong>obogatite z beljakovinami ali vlakninami<\/strong>. Poglejmo si podrobneje, kako nadomestiti maslo v sladkih receptih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za bolj\u0161o predstavo so tu povpre\u010dne hranilne vrednosti masla:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g masla vsebuje pribli\u017eno 744 kcal, 0,8 g ogljikovih hidratov, 82 g ma\u0161\u010dob in 0,8 g beljakovin.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-1124x749.jpg\" alt=\"Kako nadomestiti klasi\u010dno maslo?\" class=\"wp-image-313345\" style=\"width:843px;height:562px\" title=\"Kako nadomestiti klasi\u010dno maslo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. Kokosovo mleko<\/h3>\n\n\n\n<p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-kokosovo-mleko-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kokosovo mleko<\/a><\/strong> se v sladicah obna\u0161a podobno kot maslo &#8211; pri segrevanju je teko\u010de, v hladilniku pa se strdi. To lastnost lahko izkoristite v svojo korist, na primer pri pripravi krem, v katerih <strong>klasi\u010dno maslo nadomestite s kokosovim<\/strong> <strong>mlekom.<\/strong> Prihranili boste precej kalorij in sladico obogatili z novim okusom. Kokosovo mleko lahko dodate tudi testu ali \u010dokoladnemu prelivu. Potem se morate le \u0161e odlo\u010diti, ali boste pripravili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-bounty-torta-z-okusno-kombinacijo-kokosa-in-cokolade\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bounty torto<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kokosova-torta-brez-pecenja-z-visokim-odmerkom-beljakovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosov cheesecake brez peke<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganom-prijazna-kremasta-kokosova-torta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kremno kokosovo torto<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hranilne vrednosti za kokosovo mleko:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 ml vsebuje pribli\u017eno: 182 kcal, 3,2 g ogljikovih hidratov, 18 g ma\u0161\u010dob, 1,64 g beljakovin <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Avokado<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Verjetno \u017ee vsi vedo, da je avokado sade\u017e, ki vsebuje <strong>precej ma\u0161\u010dob<\/strong>. \u010ceprav je njegova kalori\u010dna vrednost \u0161e vedno dale\u010d od masla, ga lahko v receptih precej dobro zastopa. Vse, kar morate storiti, je, da <strong>maslo nadomestite z enako koli\u010dino avokada<\/strong> (razmerje 1:1). In ne bojte se, da bo nastala sladica morda nekoliko druga\u010dne barve, kot ste bili vajeni. Priporo\u010dljivo je, da nadomestite le do polovice masla v receptu, da se barva in tekstura bistveno ne spremenita. <\/span><span style=\"font-weight: 400;color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hranilne vrednosti avokada:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g vsebuje pribli\u017eno: 155 kcal, 1,8 g ogljikovih hidratov, 15,4 g ma\u0161\u010dob, 2 g beljakovin <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-1124x750.jpg\" alt=\"Kako nadomestiti maslo s sadjem in zelenjavo\" class=\"wp-image-313359\" style=\"width:843px;height:563px\" title=\"Kako nadomestiti maslo s sadjem in zelenjavo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Sadje in zelenjava<\/h3>\n\n\n\n<p>Poleg tega, da sladice vsebujejo <strong>ve\u010d vlaknin<\/strong>, sta sadje in zelenjava tudi odli\u010den na\u010din za delno zamenjavo masla. Vendar je treba izbrati primerne. \u010ce namesto masla naribate kumarico, ne morete pri\u010dakovati okusne sladice. To enostavno ne bo delovalo. \u010ce del masla nadomestite z <strong>bu\u010dnim ali jabol\u010dnim pirejem<\/strong>, boste morda prijetno presene\u010deni. V tem primeru je lahko odli\u010dna izbira tudi <strong>pretla\u010dena banana<\/strong>. Vendar ne pozabite, da je razmeroma sladka, v idealnem primeru morate zmanj\u0161ati koli\u010dino uporabljenega sladkorja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hranilne vrednosti:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hranilne vrednosti sadnih ali zelenjavnih pirejev se <strong>razlikujejo glede na to, ali uporabljate pireje, kupljene v trgovini, ali jih pripravite sami<\/strong>. Prav tako na kalori\u010dno vrednost vplivajo koli\u010dina vode, ki jo uporabite pri pripravi, zrelost sadja ali zelenjave in vrsta. Na splo\u0161no pa lahko ra\u010dunate, da bo jabol\u010dni in bu\u010dni pire dodal pribli\u017eno 70 kcal na 100 g.<\/li>\n\n\n\n<li><strong>100 g banane vsebuje pribli\u017eno<\/strong>:&nbsp;88 kcal, 20,2 g ogljikovih hidratov, 0,3 g ma\u0161\u010dob, 1,1 g beljakovin<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ara\u0161idovo maslo in masla iz ore\u0161\u010dkov<\/h3>\n\n\n\n<p>Kdo ne obo\u017euje slastnega kremnega <a href=\"https:\/\/gymbeam.si\/blog\/masla-iz-oresckov-njihove-razlike-hranilne-vrednosti-in-koristi\/\" target=\"_blank\" aria-label=\"masla iz ore\u0161\u010dkov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masla iz ore\u0161\u010dkov<\/a>? \u010ceprav imajo le\u0161niki v 100 g obi\u010dajno le nekaj deset kalorij manj kot maslo, imajo lahko kompleksnej\u0161i prehranski profil. Poleg ma\u0161\u010dob je maslo iz ore\u0161\u010dkov tudi dober<strong> vir beljakovin ali vlaknin<\/strong>. Zato je odli\u010dno za testo, kremo ali prilogo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalori\u010dne vrednosti masla:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\"100 g ara\u0161idovega masla (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">100 g <strong>ara\u0161idovega masla<\/strong><\/a> vsebuje pribli\u017eno 596 kcal, 14 g ogljikovih hidratov, 46 g ma\u0161\u010dob, 27 g beljakovin, 9 g vlaknin.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/maslo-iz-indijskih-oresckov-gymbeam.html\" target=\"_blank\" aria-label=\"100 g masla iz indijskih ore\u0161\u010dkov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">100 g <strong>masla iz indijskih ore\u0161\u010dkov<\/strong><\/a> vsebuje pribli\u017eno 574 kcal, 33 g ogljikovih hidratov, 46 g ma\u0161\u010dob, 15 g beljakovin, 3 g vlaknin.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/bio-mandljevo-maslo-vanavita.html\" target=\"_blank\" aria-label=\"100 g mandljevega masla (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">100 g <strong>mandljevega masla<\/strong><\/a> vsebuje pribli\u017eno 597 kcal, 19 g ogljikovih hidratov, 53 g ma\u0161\u010dob, 22 g beljakovin, 12 g vlaknin.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-1124x749.jpg\" alt=\"Masla iz ore\u0161\u010dkov kot nadomestki za klasi\u010dno maslo\" class=\"wp-image-313375\" style=\"width:843px;height:562px\" title=\"Masla iz ore\u0161\u010dkov kot nadomestki za klasi\u010dno maslo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Mle\u010dni izdelki<\/h3>\n\n\n\n<p>\u010ce \u017eelite zmanj\u0161ati vsebnost ma\u0161\u010dob v sladicah, uporabite <strong>bolj ali manj mastne mle\u010dne izdelke<\/strong>. \u010ce jih izberete pravilno, boste imeli koristi tudi od <strong>ve\u010dje vsebnosti beljakovin<\/strong>. Ti mle\u010dni izdelki so odli\u010dni za testo ali za pripravo okusne lahke smetane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hranilne vrednosti izbranih mle\u010dnih izdelkov<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 ml 30% smetane<\/strong> vsebuje pribli\u017eno 291 kcal, 2,9 g ogljikovih hidratov, 30 g ma\u0161\u010dob, 2,4 g beljakovin.<\/li>\n\n\n\n<li><strong>100 g 15% kisle smetane<\/strong> ima pribli\u017eno 162 kcal, 3,7 g ogljikovih hidratov, 15 g ma\u0161\u010dob, 3 g beljakovin.<\/li>\n\n\n\n<li><strong>100 g maskarponeja<\/strong> ima pribli\u017eno 396 kcal, 2,5 g ogljikovih hidratov, 42 g ma\u0161\u010dob, 2 g beljakovin.<\/li>\n\n\n\n<li><strong>100 g polnomastne skute<\/strong> ima pribli\u017eno 131 kcal, 3,5 g ogljikovih hidratov, 9 g ma\u0161\u010dob, 9 g beljakovin.<\/li>\n\n\n\n<li><strong>100 g nemastne skute<\/strong> ima pribli\u017eno 67 kcal, 4 g ogljikovih hidratov, 0,5 g ma\u0161\u010dob, 12 g beljakovin.<\/li>\n\n\n\n<li><strong>100 g ricotte<\/strong> <span style=\"text-align: inherit\">ima pribli\u017eno 125 kcal, 3 g ogljikovih hidratov, 8,5 g ma\u0161\u010dob, 9 g beljakovin.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_sladici_dodati_vec_beljakovin\"><\/span>Kako sladici dodati ve\u010d beljakovin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite pripraviti sladico, bo\u017ei\u010dne pi\u0161kote ali kak\u0161en drug sladek pribolj\u0161ek, ki bi <strong>vseboval<\/strong> <strong>beljakovine in pote\u0161il lakoto<\/strong>, morate razmisliti o njegovih sestavinah. \u010ce je v receptu za lin\u0161ke pi\u0161kote navedenih 200 g moke, 150 g masla, 80 g sladkorja in dva rumenjaka, to verjetno ne bo uravnote\u017eena poslastica. Manjka mu namre\u010d eno od makrohranil. Oglejmo si preproste nasvete za vnos ve\u010d beljakovin v sladice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Uporabite kokosovo moko<\/h3>\n\n\n\n<p>Kokosova moka <strong>vsebuje pribli\u017eno 20 g beljakovin na 100 g<\/strong>, energijska vrednost pa je pribli\u017eno enaka energijski vrednosti obi\u010dajne p\u0161eni\u010dne moke. Vsaj delno jo lahko odli\u010dno nadomesti v sladicah in ustvari prehransko bolj uravnote\u017eene sladice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> 2. Dodajte beljakovine<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovine v prahu<\/a> lahko delno nadomestijo moko v testu in sladkor v kremi. Ena merica sirotkinega koncentrata, ki obi\u010dajno vsebuje 70-80 % beljakovin, me\u0161anici doda pribli\u017eno 21-24 g beljakovin. Glede na to, kaj vam je v\u0161e\u010d, lahko izbirate med ve\u010d deset okusi. \u010ce uporabljate beljakovine z okusom, imejte v mislih, da bodo do neke mere <strong>posladkale va\u0161o me\u0161anico<\/strong>. Zato je bolje zmanj\u0161ati koli\u010dino uporabljenega sladkorja.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-1124x749.jpg\" alt=\"Kako pove\u010dati vsebnost beljakovin v sladicah\" class=\"wp-image-313393\" style=\"width:843px;height:562px\" title=\"Kako pove\u010dati vsebnost beljakovin v sladicah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Zamenjajte maslo s skuto ali maslom iz ore\u0161\u010dkov<\/h3>\n\n\n\n<p>Kot smo \u017ee povedali, je ta zamenjava odli\u010dna, \u010de \u017eelite <strong>zmanj\u0161ati koli\u010dino ma\u0161\u010dob v sladici<\/strong>. Z njo lahko tudi pove\u010date koli\u010dino beljakovin. Tako postane torta bolj zdrava in uravnote\u017eena poslastica, ki si jo lahko redno privo\u0161\u010dite za zajtrk ali malico in \u0161e vedno skrbite za uravnote\u017een vnos kalorij.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zamenjajte kondenzirano mleko z beljakovinsko smetano<\/h3>\n\n\n\n<p>Kondenzirano mleko je nepogre\u0161ljiv del bo\u017ei\u010dne peke. Vendar vas bodo morda presenetile njegove hranilne vrednosti. <strong>Sestavljeno je predvsem iz sladkorja in vsebuje le 7,5 g beljakovin na 100 g<\/strong>. Nasprotno pa ima <strong><a href=\"https:\/\/gymbeam.si\/beljakovinski-namaz-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinski namaz MoiM\u00fcv<\/a><\/strong> z okusom mleka in le\u0161nika v enaki koli\u010dini dvakrat ve\u010d beljakovin. V sladicah se obe sestavini obna\u0161ata prakti\u010dno enako, zato ju lahko po potrebi zamenjate. In ne pozabite, da so beljakovine najbolj nasi\u010deno makrohranilo, zato njihove vsebnosti ne smete zanemariti niti v sladicah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniit\"><\/span>Kaj bi si morali zapomniit?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot lahko vidite, se ni te\u017eko poigrati z receptom, da bo bolj zdrav, z manj sladkorja ali ma\u0161\u010dobe in ve\u010d beljakovin ali vlaknin. In presene\u010deni boste nad odli\u010dnim okusom. Vse, kar morate storiti, je, da se osredoto\u010dite na klju\u010dna makrohranila in <strong>nadomestite mastne sestavine z manj mastnimi ter sladkor nadomestite s sladili<\/strong>. Vendar ne posku\u0161ajte iti v skrajnosti. V nasprotnem primeru lahko puhasto pecivo, ki ste ga pripravljali, postane brezobli\u010dna masa, ki sploh ni videti kot jed in tudi nima dobrega okusa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste oseba, ki ob kavi vsak dan poje na primer dva majhna pi\u0161kota in upo\u0161tevate <strong><a href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/\" target=\"_blank\" aria-label=\"pravilo 80:20 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pravilo 80:20<\/a><\/strong>, vam ni treba skrbeti. <strong>Lahko si privo\u0161\u010dite dobrote, pripravljene po izvirnem receptu<\/strong>. \u010ce pa za zajtrk jeste torto ali za malico pito, verjetno ne boste videli dobrih rezultatov. Morda je skrajni \u010das, da ponovno razmislite o <strong>prehranskem profilu<\/strong> teh \u017eivil, da se bodo bolje ujemala z va\u0161im dnevnim vnosom makrohranil. Videli boste, da lahko \u017ee majhne spremembe v va\u0161i prehrani kmalu vplivajo na va\u0161e telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate v svojem krogu nekoga, ki ima rad sladke pregrehe in bi se rad nau\u010dil osnov zdrave peke? Potem mu ne pozabite poslati na\u0161ega \u010dlanka.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/cooking-ingredients\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCooking Ingredients\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\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tudi \u010de ste na dieti, si lahko redno privo\u0161\u010dite torte, potice in druge sladkarije. Poglejmo, kako nadomestiti sladkor in maslo, da ustvarite dobro uravnote\u017eene pecivo.<\/p>\n","protected":false},"author":100,"featured_media":317997,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,6375,7497,6963],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-316842","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","9":"tag-hujsanje","10":"tag-mascoba","11":"tag-nadomestki-sladkorja","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 narediti bo\u017ei\u010dno peko bolj zdravo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pe\u010di bolj zdravo? 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