{"id":319585,"date":"2021-12-20T12:15:46","date_gmt":"2021-12-20T11:15:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=319585"},"modified":"2023-07-03T16:07:33","modified_gmt":"2023-07-03T14:07:33","slug":"10-savjeta-za-izbjegavanje-debljanja-tijekom-bozica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-izbjegavanje-debljanja-tijekom-bozica\/","title":{"rendered":"10 savjeta za izbjegavanje debljanja tijekom Bo\u017ei\u0107a"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-izbjegavanje-debljanja-tijekom-bozica\/#Koliko_kilograma_ljudi_u_prosjeku_dobiju_tijekom_Bozica\" title=\"Koliko kilograma ljudi u prosjeku dobiju tijekom Bo\u017ei\u0107a?\">Koliko kilograma ljudi u prosjeku dobiju tijekom Bo\u017ei\u0107a?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-izbjegavanje-debljanja-tijekom-bozica\/#Koji_su_najcesci_pristupi_prehrani_oko_Bozica_medu_ljudima\" title=\"Koji su naj\u010de\u0161\u0107i pristupi prehrani oko Bo\u017ei\u0107a me\u0111u ljudima?\">Koji su naj\u010de\u0161\u0107i pristupi prehrani oko Bo\u017ei\u0107a me\u0111u ljudima?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-izbjegavanje-debljanja-tijekom-bozica\/#Sto_mislite_da_ce_se_dogoditi_a_sto_ce_se_stvarno_dogoditi_s_vasim_tijelom_tijekom_Bozica\" title=\"\u0160to mislite da \u0107e se dogoditi, a \u0161to \u0107e se stvarno dogoditi s va\u0161im tijelom tijekom Bo\u017ei\u0107a?\">\u0160to mislite da \u0107e se dogoditi, a \u0161to \u0107e se stvarno dogoditi s va\u0161im tijelom tijekom Bo\u017ei\u0107a?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-izbjegavanje-debljanja-tijekom-bozica\/#10_savjeta_kako_se_ne_udebljati_tijekom_Bozica_i_olaksati_vasu_blagdansku_gozbu_punu_energije\" title=\"10 savjeta kako se ne udebljati tijekom Bo\u017ei\u0107a i olak\u0161ati va\u0161u blagdansku gozbu punu energije\">10 savjeta kako se ne udebljati tijekom Bo\u017ei\u0107a i olak\u0161ati va\u0161u blagdansku gozbu punu energije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-izbjegavanje-debljanja-tijekom-bozica\/#Koji_je_zakljucak\" title=\"Koji je zaklju\u010dak?\">Koji je zaklju\u010dak?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"7\" data-rich-text-format-boundary=\"true\">Mo\u017eda ste negdje tijekom listopada, zahvaljuju\u0107i ponovnom pojavljivanju bo\u017ei\u0107nih ukrasa u trgova\u010dkim centrima, na ulicama i u televizijskim reklamama, otkrili da se Bo\u017ei\u0107 bli\u017ei.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"8\">Osim \u0161to se pitate kako je mogu\u0107e da vrijeme tako leti i da je Bo\u017ei\u0107 ponovno ovdje, mo\u017eda ste tako\u0111er po\u010deli razmi\u0161ljati o tome <strong>kako se nositi s bo\u017ei\u0107nom gozbom ove godine<\/strong>, a da ne dobijete previ\u0161e centimetara u&nbsp;struku.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako ste vjerojatno zaboravili na to, dok ste razmi\u0161ljali \u0161to pokloniti svojim najdra\u017eima i kako im nje\u017eno natuknuti da ve\u0107 imate pristojnu zalihu \u010darapa i bo\u017ei\u0107nih d\u017eempera te da bi ove godine bilo lijepo dobiti ne\u0161to druk\u010dije. Ali s pribli\u017eavanjem blagdana, va\u0161e brige oko debljanja mogu se ponovno pove\u0107ati i pitate se <strong>je li stvarno mogu\u0107e dobiti 4,5 kilograma sala samo tijekom Bo\u017ei\u0107a, kao \u0161to svi drugi govore.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koliko_kilograma_ljudi_u_prosjeku_dobiju_tijekom_Bozica\"><\/span>Koliko kilograma ljudi u prosjeku dobiju tijekom Bo\u017ei\u0107a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Dakle, \u0161to je s ta 4,5 dodatna kilograma masti nakon Bo\u017ei\u0107a, je li to stvarno? Svako blagdansko vrijeme karakterizira dobra hrana, pi\u0107e, posjeti obitelji, prijateljima i manje vje\u017ebanja. Bo\u017ei\u0107 je primjer blagdana kad se mo\u017eete lako udebljati. Brojna istra\u017eivanja pokazuju da se ne morate bojati dobivanje nemogu\u0107a 4,5 kilograma masti nakon bo\u017ei\u0107ne gozbe. <\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">U modernom zapadnom svijetu ljudi se u prosjeku udebljaju za manje od 0,5 \u20131 kilograma ili 1 % svoje tjelesne te\u017eine tijekom Bo\u017ei\u0107a.<\/span><\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Zna\u010di li to da ste mirni i da mo\u017eete provesti Bo\u017ei\u0107 u stilu &#8220;koliko god mo\u017eete pojesti i popiti&#8221;<\/strong>, gledaju\u0107i bo\u017ei\u0107ne filmove i dobivaju\u0107i samo pola kilograma? Sigurno ne. Pristupite li Bo\u017ei\u0107u na tako boemski na\u010din i u\u017eivate u njemu od 24. prosinca pa sve do Nove godine, tada \u0107e porast masno\u0107a biti primjetniji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Pogledajmo Ivanovu rutinu tijekom Bo\u017ei\u0107a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ivan je na internetu pro\u010ditao da bi se oko Bo\u017ei\u0107a trebao odmoriti i opustiti.<\/li>\n\n\n\n<li>Shvatio je to ozbiljno i svaki dan od Bo\u017ei\u0107a do Nove godine pojede 5000 kcal.<\/li>\n\n\n\n<li>To je 40 000 kcal u 8 dana. A budu\u0107i da je John krupniji gospodin, dnevno sagorijeva otprilike 2000 kcal na, recimo, ekonomi\u010dni na\u010din rada, \u0161to zna\u010di da je u 8 dana u kalorijskom vi\u0161ku od 24 000 kcal.<\/li>\n\n\n\n<li>Vi\u0161ak energije mora se negdje pohraniti, a gdje \u0107e to biti? Tako je, pohranit \u0107e se kao mast. Ako uzmemo u obzir da jedan kilogram masti ima u prosjeku 3500 kcal, ispada da bi Ivan dobio pribli\u017eno 6,6 kilograma masti.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">To ne zvu\u010di kao &#8220;samo malo&#8221;, zar ne?<\/strong> Kad je Ivan saznao za to, rekao je da sam sebi da \u0107e samo malo paziti na hranu, ne\u0107e se prejedati i barem \u0107e oti\u0107i u \u0161etnju i igrati hokej na ledu s prijateljima<\/span><\/span>. <span class=\"tadv-color\" 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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1124x749.jpg\" alt=\"Koliko kilograma ljudi obi\u010dno dobiju tijekom Bo\u017ei\u0107a?\" class=\"wp-image-202502\" width=\"843\" height=\"562\" title=\"Koliko kilograma ljudi obi\u010dno dobiju tijekom Bo\u017ei\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">fotografija od prostooleh s freepik.com<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koji_su_najcesci_pristupi_prehrani_oko_Bozica_medu_ljudima\"><\/span>Koji su naj\u010de\u0161\u0107i pristupi prehrani oko Bo\u017ei\u0107a me\u0111u ljudima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to ste mo\u017eda primijetili na Ivanovom primjeru, na internetu i dru\u0161tvenim mre\u017eama postoji bezbroj savjeta i preporuka kako pristupiti bo\u017ei\u0107nom vremenu sa stajali\u0161ta prehrane, odmora i treninga. Zbog neiscrpne koli\u010dine informacija i pristupa lako se mo\u017eete zbuniti. <strong>U koju grupu spadate?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>&#8220;U\u017eivat \u0107u u svemu vezanom za Bo\u017ei\u0107. Probat \u0107u, pojesti i popiti sve na \u0161to nai\u0111em dok gledam blagdanske filmove. Smr\u0161avjet \u0107u nekoliko tjedana nakon Bo\u017ei\u0107a.&#8221;<\/li>\n\n\n\n<li>&#8220;Malo \u0107u paziti na veli\u010dinu porcija, ali \u0107u u\u017eivati u Bo\u017ei\u0107u u potpunosti.&#8221;<\/li>\n\n\n\n<li>&#8220;Probat \u0107u od svega po malo, trudit \u0107u se ne jesti previ\u0161e i ne\u0107u jesti kalorijske bombe bez potrebe.&#8221;<\/li>\n\n\n\n<li>&#8220;Planiram tu i tamo ku\u0161ati ne\u0161to, pripremiti zdravije i manje kalori\u010dne verzije bo\u017ei\u0107nih delicija i olak\u0161ati te\u0161ke obroke.&#8221;<\/li>\n\n\n\n<li>&#8220;Za mene nema pauze. \u010cak i za Bo\u017ei\u0107 zapisivat \u0107u hranu u svoj MyFitnessPal i dr\u017eat \u0107u se zdrave prehrane i treninga.&#8221;<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Je li i\u0161ta od toga pogre\u0161no ili ispravno?<\/strong> U osnovi nije. Ali morate stvarno procijeniti \u0161to je u va\u0161oj mo\u0107i, a \u0161to nije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jeste li entuzijasti\u010dni sporta\u0161 i vje\u017ebate tijekom cijele godine te pravite pauzu tijekom Bo\u017ei\u0107a, kad dobijete nekoliko kilograma masti, ali ih se lako rije\u0161ite prije kraja sije\u010dnja?<\/li>\n\n\n\n<li>Jeste li sporta\u0161 i aktivna osoba koja se zaista bori za povratak zdravim navikama i mu\u010di se cijeli sije\u010danj kako bi se vratila zdravijim \u017eivotnim stazama?<\/li>\n\n\n\n<li>Niste ba\u0161 aktivni i jo\u0161 uvijek se borite s onim kilogramima koje ste dobili oko Bo\u017ei\u0107a 2015.?<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Jednostavno budite svjesni svih aspekata svoje osobnosti<\/strong>, pristupite svakom blagdanu sa zdravim razumom i izbjegavajte krajnosti. Iz perspektive cjelokupnog \u017eivotnog stila, puno je va\u017enije kako \u017eivite cijelu godinu, a ne samo nekoliko dana na kraju nje. Bo\u017ei\u0107 je blagdan mira i spokoja, obiteljske sre\u0107e i dobre hrane, ali ne previ\u0161e nje. Opustite se, brinite se za svoje najmilije i poku\u0161ajte razmisliti kako stojite sa svojim prehrambenim i zdravim \u017eivotnim navikama. Jeste li apsolutni profesionalac ili vidite prostor za napredak? <strong>Poku\u0161ajte zapisati u svoj novi dnevnik \u0161to biste \u017eeljeli pobolj\u0161ati<\/strong>, podijelite taj cilj u nekoliko manjih koraka, na kojima \u0107ete po\u010deti raditi postupno, a sljede\u0107e godine opet \u0107ete biti na sljede\u0107oj razini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-1124x750.jpg\" alt=\"Kako jesti i ne udebljati se tijekom Bo\u017ei\u0107a?\" class=\"wp-image-202534\" width=\"843\" height=\"563\" title=\"Kako jesti i ne udebljati se tijekom Bo\u017ei\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_mislite_da_ce_se_dogoditi_a_sto_ce_se_stvarno_dogoditi_s_vasim_tijelom_tijekom_Bozica\"><\/span>\u0160to mislite da \u0107e se dogoditi, a \u0161to \u0107e se stvarno dogoditi s va\u0161im tijelom tijekom Bo\u017ei\u0107a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"2\" data-rich-text-format-boundary=\"true\">Ako ste zabrinuti za svoje tijelo i formu, vjerojatno ste jedan od aktivnih sporta\u0161a koji vje\u017ebaju tijekom cijele godine i razmi\u0161ljaju o tome \u0161to jedu.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"3\">Ili se mo\u017eda samo poku\u0161avate zdravo hraniti i pitate se za\u0161to obi\u010dno dobivate dodatna 2,5 kilograma nakon Bo\u017ei\u0107a.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"4\">Ne brinite se, to najvjerojatnije nije mast.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"5\">Kako je to mogu\u0107e?<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u0160to ti dodatni kilogrami na vagi zapravo zna\u010de?<\/h3>\n\n\n\n<p>Kao \u0161to smo pokazali u gornjem Ivanovom primjeru, kako biste dobili kilogram masti, morali biste unijeti 7000 kcal iznad svojih potreba. \u0160to je poprili\u010dno, a u 8 dana izme\u0111u Bo\u017ei\u0107a i Nove godine zna\u010dilo bi dnevni energetski vi\u0161ak od ne\u0161to manje od 1000 kcal. <strong>Ako malo razmislite o tome \u0161to jedete tijekom Bo\u017ei\u0107a i ne zaboravite se kretati<\/strong>, najvjerojatnije ne\u0107ete unijeti toliko dodatnih kalorija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Dakle, za\u0161to vaga ka\u017ee da ste se udebljali?<\/span><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Vi\u0161e vode u tijelu.<\/strong> Nakon Bo\u017ei\u0107a, kad jedete raznoliku hranu, imate malo vi\u0161e vode u tijelu zbog koli\u010dine soli i ugljikohidrata u prehrani.<\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Glikogen se pohranjuje maksimalnim kapacitetom.<\/strong> Razdoblje odmora, dosta hrane i izvora ugljikohidrata rezultiraju &#8220;punim spremnikom ugljikohidrata&#8221; u obliku glikogena, kojeg prosje\u010dna osoba ima otprilike 450 grama. A svaki gram glikogena ve\u017ee pribli\u017eno 3 grama vode, \u0161to mo\u017ee zna\u010diti ne\u0161to vi\u0161e od 1,8 kilograma razlike u usporedbi s iscrpljenim zalihama glikogena<\/span><\/span>. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Koli\u010dina rada probave.<\/strong> Svaki obrok ne\u0161to te\u017ei, a procjenjuje se da je uobi\u010dajeno vrijeme da hrana u potpunosti pro\u0111e kroz probavni sustav izme\u0111u 40 i 60 sati. Trebat \u0107e nekoliko dana da se to stanje vrati u normalu nakon \u0161to se vratite svom uobi\u010dajenom na\u010dinu \u017eivota<\/span><\/span>. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]&nbsp;<\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Razli\u010dito vrijeme i uvjeti vaganja.<\/strong> Razli\u010diti uvjeti i vrijeme vaganja uvijek daju iskrivljene rezultate. Stoga se uvijek va\u017eite u isto doba dana i pod istim uvjetima, u idealnom slu\u010daju nakon jutarnje rutine.<\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">\u017dena ste i va\u0161a se tjelesna te\u017eina prirodno mijenja tijekom menstrualnog ciklusa.<\/strong> Stoga imajte na umu da zadr\u017eavanje vode u tijelu zbog hormonalnih promjena dose\u017ee svoje najve\u0107e vrijednosti prvog dana mjese\u010dnice. Tjelesna se te\u017eina vra\u0107a u normalu za nekoliko dana<\/span><\/span>. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Kao \u0161to vidite, postoji <strong>puno razloga za\u0161to bi va\u0161a vaga mogla pokazati nekoliko kilograma vi\u0161ka.<\/strong> Dakle, ne morate odmah pani\u010dariti i posegnuti za programom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/detoksikacija-kako-mijenja-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">detoksa<\/a> koji, nadam se da to znate, ionako ne\u0107e ni\u0161ta rije\u0161iti. Ako vas zanimaju drugi razlozi zbog kojih vam vaga mo\u017ee pokazati vi\u0161ak kilograma bez dobivanja masti, pro\u010ditajte na\u0161 \u010dlanak<\/span><\/span> <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to vam vaga pokazuje ve\u0107i broj, a nije rije\u010d o masno\u0107i?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-1124x749.jpg\" alt=\"\u0160to se doga\u0111a va\u0161em tijelu tijekom Bo\u017ei\u0107a?\" class=\"wp-image-202547\" width=\"843\" height=\"562\" title=\"\u0160to se doga\u0111a va\u0161em tijelu tijekom Bo\u017ei\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_savjeta_kako_se_ne_udebljati_tijekom_Bozica_i_olaksati_vasu_blagdansku_gozbu_punu_energije\"><\/span>10 savjeta kako se ne udebljati tijekom Bo\u017ei\u0107a i olak\u0161ati va\u0161u blagdansku gozbu punu energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bez obzira na to na kojoj ste strani, sljede\u0107i savjeti mogu vam dobro do\u0107i kad \u017eelite olak\u0161ati obrok, &#8220;potaknuti probavu&#8221; ili barem vi\u0161e paziti na ono \u0161to jedete.<\/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=\"wp-block-heading\">1. Nemojte jesti nepotrebno velike porcije<\/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=\"950\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-950x1124.jpg\" alt=\"10 savjeta kako se ne udebljati tijekom Bo\u017ei\u0107a i olak\u0161ati va\u0161u blagdansku gozbu punu energije\" class=\"wp-image-202732\" title=\"10 savjeta kako se ne udebljati tijekom Bo\u017ei\u0107a i olak\u0161ati va\u0161u blagdansku gozbu punu energije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-950x1124.jpg 950w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-338x400.jpg 338w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007.jpg 1014w\" sizes=\"auto, (max-width: 950px) 100vw, 950px\" \/><\/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>Ne moramo si lagati, tijekom Bo\u017ei\u0107a <strong>blagdanska je hrana obi\u010dno vrlo kalori\u010dna<\/strong>. Toga moramo biti svjesni i postupati u skladu s tim. Primjerice, 100 grama klasi\u010dne salate od krumpira ima pribli\u017eno 200 kcal. A kad uzmete stvarno izda\u0161nu porciju, nije problem pojesti \u010detiri puta vi\u0161e s 800 kcal na tanjuru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Isto vrijedi i za ostale tradicionalne bo\u017ei\u0107ne delicije<\/strong>, kao \u0161to su pr\u017eeni \u0161aran, pe\u010dena patka, guska, punjena purica, svinjetina napravljena na tisu\u0107u razli\u010ditih na\u010dina, uklju\u010duju\u0107i popularne pohane \u0161nicle, bo\u017ei\u0107na pletenica, riblja juha ili popularna bo\u017ei\u0107na pi\u0107a i mnoga druga tradicionalna bo\u017ei\u0107na jela temeljena na lokalnim tradicijama. Svaka zemlja ima svoja posebna bo\u017ei\u0107na i sve\u010dana jela. \u0160to se odnosi na vas, ovisi o tome koja vam je zemlja dom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Kako biste smanjili porcije, mo\u017eete <strong>poku\u0161ati upotrebljavati manje tanjure ili poslu\u017eiti hranu samo na malom dijelu tanjura<\/strong>, ili ne prekrivati cijeli obrok umakom. Istra\u017eivanja pokazuju da <strong>ljudi koji ina\u010de jedu ve\u0107e porcije lak\u0161e dobivaju na te\u017eini,<\/strong>&nbsp;osim ako niste ljubitelj isprekidanog posta i morate jesti ve\u0107e porcije na kontroliran i promi\u0161ljen na\u010din unutar svog plana prehrane i razdoblja jedenja<\/span><\/span>. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Ograni\u010dite teku\u0107e kalorije, zbrajaju se vra\u0161ki brzo<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Kalorije iz slatkih pi\u0107a, likera, kuhanog vina, pun\u010deva, piva i drugih poslastica brzo se zbrajaju. Litra Coca-Cole sadr\u017ei otprilike 450 kcal, prosje\u010dno pivo ima otprilike 210 \u2013 250 kcal, a \u010da\u0161a kuhanog vina od 0,2 l ima 200 kcal ili vi\u0161e, ovisno o koli\u010dini utro\u0161enog \u0161e\u0107era. Shva\u0107ate bit, zar ne? <strong>Te teku\u0107e kalorije mogu vrlo lako doprinijeti debljanju.<\/strong> Isto tako, alkohol sadr\u017ei pristojnu koli\u010dinu kalorija, a mo\u017ee i probuditi apetit, posebno za slanu i masnu hranu<\/span><\/span>. <span class=\"tadv-color\" style=\"color: #ff6600\">[11\u201312]<\/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=\"wp-block-heading\">3. Uzmite zalogaj, ali nemojte pojesti sve \u0161to vam je na tanjuru i nemojte puno jesti dok kuhate i pe\u010dete<\/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=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-747x1124.jpg\" alt=\"Kako se ne udebljati za Bo\u017ei\u0107? Uzmite zalogaj, ali nemojte pojesti sve \u0161to vam je na tanjuru\" class=\"wp-image-202606\" title=\"Kako se ne udebljati za Bo\u017ei\u0107? Uzmite zalogaj, ali nemojte pojesti sve \u0161to vam je na tanjuru\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Ne morate se bojati pojesti bo\u017ei\u0107nu pletenicu<\/strong> koju va\u0161a baka pe\u010de svakog Bo\u017ei\u0107a za cijelu obitelj, a tako\u0111er ne morate dr\u017eati svoje omiljene slastice dalje od sebe.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"1\">Ali ne smijete pojesti polovicu bo\u017ei\u0107ne pletenice, cijeli pladanj keksa ili tanjur kanapea, sve odjednom.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"2\">Prvi zalogaj uvijek je najbolji, a svaki drugi ne donosi tako radosno iskustvo.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"3\">Probajte pojesti jedan ili dva komada <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> na svaki keks koji ste pojeli, \u017eelite li i dalje jo\u0161 jedan<\/span><\/span>? <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako bismo vam dali predod\u017ebu o kalorijama, jedan prosje\u010dni medenjak od 15 \u2013 20 grama ima pribli\u017eno 65 \u2013 87 kcal, a 100 grama tradicionalne bo\u017ei\u0107ne pletenice ima otprilike 300 kcal. Dakle, <strong>slatki doru\u010dak<\/strong> s dvije kri\u0161ke bo\u017ei\u0107ne pletenice s izda\u0161nim slojem maslaca i d\u017eema ili Nutelle mo\u017ee <strong>lako dodati 1000 kcal<\/strong> va\u0161em energetskom unosu. A to je poprili\u010dno. Mo\u017eete li pogoditi koliko komada prosje\u010dnih bo\u017ei\u0107nih medenjaka (15 g) sadr\u017ei jednaku koli\u010dinu energije kao kilogram masti? \u010cekajte&#8230; <strong>118 medenjaka ima otprilike 7700 kcal, \u0161to je isto kao kilogram (2,2 funte) masti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za Bo\u017ei\u0107 provodimo vi\u0161e vremena pripremaju\u0107i hranu, a budu\u0107i da \u017eelimo da hrana bude savr\u0161ena, vi\u0161e je i ku\u0161amo. Dobro, ali ku\u0161anje hrane tu i tamo mo\u017ee se jako brzo zbrojiti i mo\u017ee dodati <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"5\">nekoliko stotina kcal normalnom unosu<\/span>. Koje je rje\u0161enje? <strong>Ne pripremajte hranu gladni<\/strong>, a jedan mali zalogaj vjerojatno bi trebao biti vi\u0161e nego dovoljan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Ako vas zanima kako grickanje mo\u017ee utjecati na va\u0161e tijelo, pro\u010ditajte na\u0161 \u010dlanak<\/span><\/span> <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako vas grickanje sprje\u010dava da smr\u0161avite? 11 jednostavnih na\u010dina kako dr\u017eati prehranu pod kontrolom.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Uklju\u010dite proteine u svaki obrok<\/h3>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Od svih makronutrijenata, proteini imaju najve\u0107i u\u010dinak na sitost. <\/span><\/span><\/strong><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\"><span class=\"VIiyi\" lang=\"en\">Bo\u017ei\u0107ne slastice obi\u010dno su bogate \u0161e\u0107erom, ali te\u0161ko biste prona\u0161li bilo kakav protein. Kao primjer opet mo\u017eemo uzeti bo\u017ei\u0107nu pletenicu s maslacem i d\u017eemom. Ako dodate porciju od 20 \u2013 40 grama proteina svakom obroku, ovisno o va\u0161em optimalnom dnevnom unosu,<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> vjerojatno mo\u017eete smanjiti unos kalorija zahvaljuju\u0107i potisnutoj gladi i teku<\/span><\/span>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[14 \u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Stoga posegnite za<\/strong> nemasnim mesom, ribom, \u0161unkom, mlije\u010dnim proizvodima, jajima, mahunarkama ili pseudo\u017eitaricama, ili za<\/span><\/span> <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">visokokvalitetnim proteinima<\/a> ako je potrebno. <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Ako vas zanimaju savjeti o izvorima proteina, pro\u010ditajte na\u0161 \u010dlanak<\/span><\/span> <a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">20 namirnica s kojima lako mo\u017eete dodati proteine svojoj prehrani.<\/span><\/span><\/strong><\/a><\/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=\"1562,64381,67330,77737,80530\" ><\/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=\"wp-block-heading is-style-default\">5. Ne zaboravite vo\u0107e, povr\u0107e i vlakna<\/h3>\n\n\n\n<p>Kad do\u0111e vrijeme za me\u0111uobrok ili iznenada ogladnite, poku\u0161ajte posegnuti za vo\u0107em ili povr\u0107em oboga\u0107enim porcijom proteina umjesto jo\u0161 jedne runde bo\u017ei\u0107nih poslastica. <strong>Zahvaljuju\u0107i vlaknima, vo\u0107e i povr\u0107e podr\u017eavaju osje\u0107aj sitosti<\/strong>, a sadr\u017ee i druge vrijedne mikronutrijente. \u0160to ka\u017eete na komad vo\u0107a s 0-postotnim gr\u010dkim jogurtom ili mrkvu s krastavcem i humusom ili \u0161unkom?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Kad se usredoto\u010dite na <strong>dobivanje dovoljno vlakana u svojoj prehrani<\/strong>, mo\u017eete ukupno konzumirati manje kalorija, \u010dime \u0107ete sprije\u010diti mogu\u0107e debljanje. <strong>Trebali biste uzimati otprilike 30 grama vlakana dnevno<\/strong>. Neki dobri izvori vlakana uklju\u010duju cjelovite \u017eitarice i proizvode od \u017eitarica, mahunarke, vo\u0107e, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, ora\u0161aste plodove i sjemenke ili \u010dak<\/span><\/span> <a href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" class=\"ek-link\">psyllium<\/a>. <span class=\"tadv-color\" 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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">6. Nau\u010dite re\u0107i ne jo\u0161 jednom desertu i slatki\u0161ima<\/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=\"987\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-987x1124.jpg\" alt=\"Kako se ne udebljati? Nau\u010dite re\u0107i ne jo\u0161 jednom desertu.\" class=\"wp-image-202647\" title=\"Kako se ne udebljati? Nau\u010dite re\u0107i ne jo\u0161 jednom desertu.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-987x1124.jpg 987w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-351x400.jpg 351w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-1348x1536.jpg 1348w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK.jpg 1365w\" sizes=\"auto, (max-width: 987px) 100vw, 987px\" \/><\/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>Kad se osje\u0107ate sitima nakon bogatog blagdanskog obroka, otkop\u010date gumb na hla\u010dama, <strong>vrijeme je za desert<\/strong> i nekim ste \u010dudom na\u0161li jo\u0161 mjesta za njega? Mo\u017ee li to biti otkri\u0107e drugog \u017eeluca, u koji idu samo deserti? Bilo bi lijepo, ali nitko od nas nema &#8220;\u017eeludac za desert&#8221;, iako je veliki misterij kako mo\u017eemo i dalje \u017eeljeti desert \u010dak i ako se osje\u0107amo tako sitima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Odredite svoje granice i odbijte ljubazno ponu\u0111eni desert ili bilo koju dodatnu hranu.<\/strong> Mo\u017eete re\u0107i da \u017eelite malo pri\u010dekati, a onda \u0107ete mo\u017eda malo uzeti. To \u0107e sprije\u010diti nepotrebno prejedanje i gubitak energije. <strong>Zaista niste du\u017eni pojesti sve \u0161to vam se nudi.<\/strong> Vi ste ti koji odre\u0111uju granice. A ako smatrate da zaista ne mo\u017eete odbiti ponu\u0111eni desert, tra\u017eite najmanji mogu\u0107i komad samo da ga ku\u0161ate ili ga podijelite s nekim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isto vrijedi i za ostale poslastice, poput \u010dokoladnih ukrasa za bo\u017ei\u0107no drvce ili bilo kojih drugih delicija koje se pojave na blagdanskom stolu za vrijeme Bo\u017ei\u0107a. <strong>Ako znate da ne mo\u017eete odoljeti odre\u0111enoj vrsti poslastice<\/strong> i da biste lako pojeli cijeli tanjur, <strong>sakrijte je<\/strong> i ostavite samo jedan ili dva komada.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Alkohol se smije konzumirati samo u ograni\u010denim koli\u010dinama<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Za vrijeme Bo\u017ei\u0107a svugdje su zasla\u0111ena pi\u0107a, alkohol i druge visokokalori\u010dne teku\u0107ine. Svakako nije \u0161tetno popiti \u010da\u0161u vina ili pjenu\u0161ca, ali ako popijete vi\u0161e tijekom ve\u010deri, po\u010dinjete \u017eudjeti za slanom i masnom hranom. <strong>Samo kao zabavan primjer, boca vina sadr\u017ei otprilike 500 \u2013 650 kcal<\/strong>, 200 ml pun\u010da otprilike 550 kcal, a 200 ml kuhanog vina po\u010dinje od pribli\u017eno 200 kcal. Budite svjesni toga i mo\u017eda \u0107ete si zahvaliti sljede\u0107eg jutra kad svi oko vas budu mamurni, a vi se budete osje\u0107ali puno svje\u017eije<\/span><\/span>. <span class=\"tadv-color\" 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<h3 class=\"wp-block-heading is-style-default\">8. Prilagodite svoje recepte za zdravije alternative<\/h3>\n\n\n\n<p>Ako \u017eelite da va\u0161e bo\u017ei\u0107ne delicije budu malo lak\u0161e, evo nekoliko savjeta kako smanjiti njihov energetski sadr\u017eaj, tako da se ne morate osje\u0107ati umornima i spremnima za spavanje nakon \u0161to ih konzumirate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zamijenite \u0161e\u0107er u svojim receptima barem djelomi\u010dno<\/strong> beskalorijskim <a href=\"https:\/\/gymbeam.hr\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">eritritolom<\/a>, <a href=\"https:\/\/gymbeam.hr\/stevija-tablete-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stevijom<\/a> ili <a href=\"https:\/\/gymbeam.hr\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ksilitolom<\/a>.<\/li>\n\n\n\n<li>Kod pe\u010denja muffina i drugih slastica mo\u017eete djelomi\u010dno zamijeniti maslac pasiranim vo\u0107em (bananama) ili vo\u0107nim pireom.<\/li>\n\n\n\n<li>Poku\u0161ajte upotrebljavati neko za\u010dinsko bilje umjesto maslaca i drugih masti za aromatiziranje slane hrane.<\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"4\">Umjesto pr\u017eenja, <strong>odaberite pe\u010denje, ro\u0161tiljanje ili kuhanje.<\/strong><\/span><\/span><\/li>\n\n\n\n<li>Mo\u017eda samo djelomi\u010dno zamijenite masno vrhnje poluobranim ili nemasnim mlijekom u receptima.<\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"8\">Poku\u0161ajte napraviti jela lak\u0161ima bijelim jogurtom ili gr\u010dkim jogurtom od 0 % umjesto majonezom ili kiselim vrhnjem.<\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"10\"><strong>Ako volite slatka gazirana pi\u0107a, poku\u0161ajte napraviti vlastito<\/strong> s nezasla\u0111enom mineralnom vodom, beskalorijskim zasla\u0111iva\u010dem\/eritritolom, koji se prirodno pojavljuje u nekom vo\u0107u, komadi\u0107ima vo\u0107a i va\u0161im omiljenim za\u010dinskim biljem.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"11\">I gotovo beskalorijsko osvje\u017eavaju\u0107e pi\u0107e je spremno. U usporedbi s Coca-Colom, mo\u017eete u\u0161tedjeti otprilike 450 kcal po litri.<\/span><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/OK.jpg\" alt=\"Kako u\u010diniti bo\u017ei\u0107ne recepte lak\u0161ima?\" class=\"wp-image-202660\" width=\"840\" height=\"560\" title=\"Kako u\u010diniti bo\u017ei\u0107ne recepte lak\u0161ima?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK.jpg 1120w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-400x266.jpg 400w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. Dovoljno spavajte<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Tijekom blagdana ljudi se \u010desto nalaze s obitelji, prijateljima, poznanicima, dok se na TV-u prikazuju zanimljive emisije ili se na Netflixu pojavi nova serija koju \u017eelite gledati za vrijeme Bo\u017ei\u0107a. \u010cesto ostajete budni do kasno nave\u010der, \u0161to mo\u017ee dovesti do nedostatka sna. <strong>A nedostatak sna mo\u017ee poremetiti hormone gladi i sitosti (leptin i grelin).<\/strong> Dakle, sljede\u0107i ste dan pospani, ali tako\u0111er \u017eudite za visokokalori\u010dnom hranom koja je po mogu\u0107nosti slatka, slana, masna ili u idealnom slu\u010daju kombinacija tih okusa. Da stvar bude jo\u0161 gora, nedostatak sna tako\u0111er <strong>sni\u017eava razinu testosterona i pove\u0107ava razinu kortizola.<\/strong> A vjerojatno nitko od nas to ne \u017eeli<\/span><\/span>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [17\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Priu\u0161tite si otprilike 7 \u2013 9 sati dobrog sna svaki dan.<\/strong> To \u0107e vam pomo\u0107i da dr\u017eite apetit pod kontrolom, bit \u0107ete energi\u010dniji i bolje raspolo\u017eeni tijekom dana<\/span><\/span>. <span class=\"tadv-color\" 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=\"wp-block-heading is-style-default\">10. Ostanite aktivni<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Tijekom blagdana ne morate le\u017eati na kau\u010du i provoditi cijele dane gledaju\u0107i bo\u017ei\u0107ne filmove<\/strong> na TV-u, \u017eva\u010du\u0107i slatki\u0161e. Provo\u0111enje cijelog dana na kau\u010du moglo bi dovesti do debljanja<\/span><\/span>. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Idite svaki dan u kratku \u0161etnju<\/strong> ili oti\u0111ite na du\u017ee putovanje kako biste otkrili ljepotu prirode sa svojim voljenima ili prijateljima. Ako ondje gdje \u017eivite ima snijega, prisjetite se svog djetinjstva i <strong>idite na sanjkanje, klizanje na jezeru, skijanje ili pravljenje snjegovi\u0107a<\/strong>. Svaki korak i svaki pokret ra\u010dunaju se. A isplati se i zbog zabave tijekom snje\u017ene borbe, zar ne? Jednostavno radite ono u \u010demu u\u017eivate. \u010cak se i brza vje\u017eba kod ku\u0107e ra\u010duna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Samo kao zabavan primjer, prosje\u010dna osoba od 68 kilograma sagorijeva koli\u010dinu energije skrivenu u pribli\u017eno 150 grama bo\u017ei\u0107ne pletenice ili 240 grama salate od krumpira u sat vremena klizanja. Stoga obucite klizaljke i idite do jezera ili klizali\u0161ta<\/span><\/span>. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima koliko kalorija mo\u017eete sagorjeti omiljenim zimskim sportovima, pro\u010ditajte na\u0161 \u010dlanak <strong><a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koliko-kalorija-sagorijevaju-vase-omiljene-zimske-aktivnosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Koliko kalorija sagorijevaju va\u0161e omiljene zimske aktivnosti<\/a><\/strong><a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koliko-kalorija-sagorijevaju-vase-omiljene-zimske-aktivnosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-1124x749.jpg\" alt=\"Za\u0161to su san i kretanje va\u017eni kad \u017eelite smr\u0161avjeti?\" class=\"wp-image-202489\" width=\"843\" height=\"562\" title=\"Za\u0161to su san i kretanje va\u017eni kad \u017eelite smr\u0161avjeti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koji_je_zakljucak\"><\/span>Koji je zaklju\u010dak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Prosje\u010dna osoba dobije otprilike manje od 0,9 kilograma tjelesne te\u017eine<\/strong> tijekom Bo\u017ei\u0107a, ali ako razmislite malo o tome \u0161to jedete i ostanete aktivni na Bo\u017ei\u0107, ne morate se brinuti o debljanju. Svako uo\u010deno pove\u0107anje te\u017eine uglavnom \u0107e biti posljedica ve\u0107e koli\u010dine vode u tijelu i rezervi energije u obliku glikogena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bo\u017ei\u0107 je vrijeme mira, opu\u0161tanja i kvalitetnog dru\u017eenja s obitelji i voljenima. U\u017eivajte u njemu po svom ukusu, a \u010dak i tijekom Bo\u017ei\u0107a <strong>poku\u0161ajte ne zaboraviti na neke zdrave navike<\/strong> na kojima ste toliko naporno radili. Bo\u017ei\u0107 je vrijeme koje je namijenjeno dru\u017eenju s obitelji i prijateljima. Kad se osvrnete, sje\u0107at \u0107ete se lijepih trenutaka s dragim osobama, smijeha, pri\u010danja pri\u010da iz cijele godine i dobre hrane. A ne da ste tijekom Bo\u017ei\u0107a imali trening pet puta tjedno. Provedite lijep Bo\u017ei\u0107, u\u017eivajte u tim \u010darobnim trenucima i neka vam se sve \u017eelje ostvare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kakav je va\u0161 pogled na Bo\u017ei\u0107? Odmarate li se od svega i u\u017eivate u blagostanju i dobroj hrani ili vje\u017ebate i jedete savjesno \u010dak i na Bo\u017ei\u0107? Podijelite s nama u komentarima svoje savjete kako pristupiti bo\u017ei\u0107nom jelovniku. Ako vam se svidio \u010dlanak, podr\u017eite ga dijeljenjem kako se ni va\u0161i prijatelji ne bi nepotrebno bojali da \u0107e nekim \u010dudom dobiti puno, puno kilograma masno\u0107a tijekom Bo\u017ei\u0107a.<\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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>Kako se ne udebljati u bo\u017ei\u0107nom razdoblju i koliko kilograma obi\u010dno dobije prosje\u010dna osoba?<\/p>\n","protected":false},"author":65,"featured_media":202690,"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":[135],"tags":[6368,7352,7598],"filter_section":[],"filter_attribute":[13046,13050],"class_list":{"0":"post-319585","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-prehrana-hr","10":"tag-tezina-hr","11":"filter_attribute-stravovanie","12":"filter_attribute-tipy-a-triky","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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