{"id":345101,"date":"2022-03-01T16:10:36","date_gmt":"2022-03-01T15:10:36","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=345101"},"modified":"2025-11-10T17:03:21","modified_gmt":"2025-11-10T16:03:21","slug":"najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/","title":{"rendered":"10 naj\u010de\u0161\u0107ih pogre\u0161aka pri brojanju i uno\u0161enju kalorija u aplikacijama"},"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\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/#Koliko_vam_je_energije_zapravo_potrebno\" title=\"Koliko vam je energije zapravo potrebno?\">Koliko vam je energije zapravo potrebno?<\/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\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/#Deset_najcescih_pogresaka_u_brojenju_kalorija\" title=\"Deset naj\u010de\u0161\u0107ih pogre\u0161aka u brojenju kalorija\">Deset naj\u010de\u0161\u0107ih pogre\u0161aka u brojenju kalorija<\/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\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/#1_Zapisivanje_hrane_s_vremenskim_razmakom\" title=\"1. Zapisivanje hrane s vremenskim razmakom\">1. Zapisivanje hrane s vremenskim razmakom<\/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\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/#2_Pogadanje_vrijednosti_hrane\" title=\"2. Poga\u0111anje vrijednosti hrane\">2. Poga\u0111anje vrijednosti hrane<\/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\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/#3_Upotreba_gotovih_predlozaka_u_vezi_s_komadima_i_porcijama_hrane_u_aplikaciji\" title=\"3. Upotreba gotovih predlo\u017eaka u vezi s komadima i porcijama hrane u aplikaciji\">3. Upotreba gotovih predlo\u017eaka u vezi s komadima i porcijama hrane u aplikaciji<\/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.hr\/blog\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/#4_Procjenjivanje_pomocu_velicine_posude\" title=\"4. Procjenjivanje pomo\u0107u veli\u010dine posude\">4. Procjenjivanje pomo\u0107u veli\u010dine posude<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/#5_Ne_zapisujete_svaki_zalogaj\" title=\"5. Ne zapisujete svaki zalogaj\">5. Ne zapisujete svaki zalogaj<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/#6_Precjenivanje_vase_potrosnje_energije\" title=\"6. Precjenivanje va\u0161e potro\u0161nje energije\">6. Precjenivanje va\u0161e potro\u0161nje energije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/#7_Brkanje_sirovih_i_kuhanih_sastojaka\" title=\"7. Brkanje sirovih i kuhanih sastojaka\">7. Brkanje sirovih i kuhanih sastojaka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/#8_Ne_bavite_se_odredenom_vrstom_proizvoda\" title=\"8. Ne bavite se odre\u0111enom vrstom proizvoda\">8. Ne bavite se odre\u0111enom vrstom proizvoda<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/#9_Ne_zapisujete_tekucine\" title=\"9. Ne zapisujete teku\u0107ine\">9. Ne zapisujete teku\u0107ine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/#10_Niste_dosljedni\" title=\"10. Niste dosljedni\">10. Niste dosljedni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Poku\u0161avate smr\u0161avjeti ili dobiti mi\u0161i\u0107e? Onda vam je netko sigurno predlo\u017eio da brojite kalorije. To je sjajan na\u010din da jednostavno kontrolirate svoj dnevni unos energije. Me\u0111utim, ako niste ba\u0161 upoznati s kalorijama i tek po\u010dinjete, velike su \u0161anse da to ne\u0107e i\u0107i tako glatko kako biste o\u010dekivali. Osobito po\u010detnici \u010desto \u010dine temeljne pogre\u0161ke koje mogu odgoditi napredak nekoliko tjedana ili \u010dak mjeseci. Ipak, mo\u017eete se osje\u0107ati kao da se jako trudite i radite sve kako treba. Ali ne o\u010dajavajte, niste sami. Danas \u0107emo pogledati naj\u010de\u0161\u0107e pogre\u0161ke kad je u pitanju bilje\u017eenje hrane i brojenje kalorija. Tako\u0111er \u0107emo vam dati savjete kako ih izbje\u0107i.<\/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\" id=\"kolik-energie-vlastne-potrebujete\"><span class=\"ez-toc-section\" id=\"Koliko_vam_je_energije_zapravo_potrebno\"><\/span>Koliko vam je energije zapravo potrebno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to prije\u0111emo na same pogre\u0161ke u brojenju kalorija, \u017eelimo napomenuti ne\u0161to o <strong>odre\u0111ivanju energetskog unosa.<\/strong> Samo zato \u0161to va\u0161 prijatelj mr\u0161avi uz unos od 2300 kcal, ne zna\u010di da je to idealan smanjeni unos za vas. To je zato \u0161to svatko od vas ima <strong>druk\u010diju po\u010detnu to\u010dku,<\/strong> koju odre\u0111uju \u017eivotni stil, fizi\u010dki zahtjevi posla, hobiji i druge aktivnosti. Stoga \u0107e manje aktivna sitna gospo\u0111a s malim vi\u0161kom tjelesne te\u017eine imati druk\u010diji preporu\u010deni unos u usporedbi s visokim pretilim mu\u0161karcem koji se tako\u0111er bavi sportom. Me\u0111utim, osim va\u0161e tjelesne konstitucije, va\u0161 na\u010din \u017eivota i mnogi drugi \u010dimbenici kao \u0161to su <strong>dob, povijest prehrane i tako dalje<\/strong> tako\u0111er imaju utjecaj. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najlak\u0161i na\u010din da odredite svoj kalorijski unos u odnosu na va\u0161 cilj upotreba je na\u0161eg <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>online kalkulatora <\/strong><\/a><strong><a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" aria-label=\"energije  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">energije <\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>i makronutrijenata.<\/strong><\/a> Procijenit \u0107e otprilike koliko biste makronutrijenata i ukupno kalorija trebali unositi na temelju va\u0161e dobi, te\u017eine, visine, aktivnosti i na\u010dina \u017eivota. Mo\u017eete iskoristiti te vrijednosti kao <strong>neku odsko\u010dnu dasku prilikom osmi\u0161ljavanja prehrane i brojenja kalorija.<\/strong> Ali nemojte ih shva\u0107ati kao ne\u0161to fiksno. Uvjerite se sami kako va\u0161e tijelo reagira na odre\u0111eni unos. Zatim mo\u017eete promijeniti vrijednosti u skladu s tim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ipak, ne morate se brinuti o tome, brojenje kalorija nije jedini na\u010din za mr\u0161avljenje. Na primjer, mo\u017eete pratiti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pravila zdrave prehrane.<\/strong><\/a> Uostalom, ako ipak odlu\u010dite brojiti kalorije barem neko vrijeme, ste\u0107i \u0107ete dragocjeno iskustvo i informacije kojima \u0107ete se koristiti u budu\u0107nosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome koliko energije svaki makronutrijent sadr\u017ei i kako se snalaziti s kalorijama, pro\u010ditajte na\u0161 \u010dlanak<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>&nbsp;Jednostavan vodi\u010d za brojenje kalorija kako biste postigli svoje ciljeve.<\/strong><\/a><strong>&nbsp;<\/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.hr\/blog\/wp-content\/uploads\/2022\/02\/iStock-1215789577-1-1124x749.jpg\" alt=\"Koliko biste kalorija trebali jesti?\" class=\"wp-image-341337\" style=\"width:843px;height:562px\" title=\"Koliko biste kalorija trebali jesti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1215789577-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1215789577-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1215789577-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1215789577-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"10-nejcastejsich-chyb-pri-pocitani-kalorii\"><span class=\"ez-toc-section\" id=\"Deset_najcescih_pogresaka_u_brojenju_kalorija\"><\/span>Deset naj\u010de\u0161\u0107ih pogre\u0161aka u brojenju kalorija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li bili u situaciji da brojite kalorije jedan ili dva mjeseca, a osje\u0107ate da se va\u0161e <strong>tijelo ne mijenja?<\/strong> Ako ste dobro odredili svoj unos kalorija, sasvim je mogu\u0107e da grije\u0161ite negdje drugdje. Te\u0161ko je da sve bude kako treba, pogotovo ako povremeno jedete vani. Zato pogledajmo naj\u010de\u0161\u0107e pogre\u0161ke kako biste ih mogli sprije\u010diti.<\/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\" id=\"1-zapisujete-jidlo-s-casovym-odstupem\"><span class=\"ez-toc-section\" id=\"1_Zapisivanje_hrane_s_vremenskim_razmakom\"><\/span>1. Zapisivanje hrane s vremenskim razmakom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za prvu pogre\u0161ku mo\u017eda je krivo va\u0161e pam\u0107enje. Cijeli dan radite zada\u0107u u \u0161koli ili na poslu, morate odr\u017eavati ku\u0107anstvo, a <strong>nave\u010der kona\u010dno na\u0111ete vremena da<\/strong> <strong>zapi\u0161ete<\/strong> \u0161to ste zapravo pojeli cijeli dan. Da, ali tko se mo\u017ee sjetiti nakon toliko sati jeste li doru\u010dkovali sedam ili deset \u017elica \u017eitarica. A oni keksi uz kavu, jeste li ih pojeli danas ili je to bilo ju\u010der? A \u010dokolada od va\u0161eg kolege ujutro&#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz taj pristup, <strong>lako je zaboraviti neke sastojke ili njihove koli\u010dine.<\/strong> Osim toga, s takvim pristupom mo\u017eete unijeti svoj dnevni unos u aplikaciju popodne i otkriti da vam je preostalo samo bijednih 100 kcal za ostatak dana. To sigurno ne \u017eelite. Odlazak u krevet sa \u017eelucem koji kruli nije ugodan.<\/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\" id=\"co-s-tim-delat\">\u0160to u\u010diniti u vezi s tim?<\/h3>\n\n\n\n<p>Jednostavan na\u010din da izbjegnete tu pogre\u0161ku <strong>bilje\u017eenje je hrane prilikom \u010ditanja recepta ili pripreme samog jela.<\/strong> Kad preuzmete aplikaciju na svoj telefon, jednostavno izva\u017eite sastojke, zapi\u0161ite ih i dodajte jo\u0161. Tako ne\u0107ete ni\u0161ta zaboraviti. Osim toga, tijekom dana pratit \u0107ete <strong>koliko ste energije ve\u0107 pojeli i koju drugu hranu mo\u017eete uklopiti u svoj unos tog dana.<\/strong> Jo\u0161 je lak\u0161e planirati va\u0161 dnevni unos za taj dan unaprijed, a zatim pripremiti svaki obrok prema sastojcima koje ste zabilje\u017eili. Tako se <strong>ne morate brinuti o zapisivanju<\/strong> nave\u010der i mo\u017eete nastaviti s ugodnijim aktivnostima.<\/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\" id=\"2-odhadujete-jidlo\"><span class=\"ez-toc-section\" id=\"2_Pogadanje_vrijednosti_hrane\"><\/span>2. Poga\u0111anje vrijednosti hrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovu pogre\u0161ku \u010desto \u010dine po\u010detnici koji <strong>ne \u017eele sebi uskratiti redovite obroke u restoranima.<\/strong> Mo\u017eda mislite da ste, ako ste vagali hranu tjedan dana, spremni. Vjerujte mi, nije tako. Lako je procijeniti da krumpir na va\u0161em tanjuru sadr\u017ei 100 g umjesto 300 g. Tako mo\u017ee biti i s mesom. Ljudi <strong>su skloni podcjenjivanju svog unosa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji \u010dak i istra\u017eivanje koje to potvr\u0111uje. Njegovi sudionici mislili su da jedu 1200 kcal. Ali zapravo su konzumirali 47 % vi\u0161e. \u0160tovi\u0161e, nije samo op\u0107a populacija ta koja ima problema s procjenom. \u010cak i dijeteti\u010dari podcjenjuju svoj unos, u prosjeku za 223 kcal dnevno. A moglo bi se o\u010dekivati da su savr\u0161eni u tom podru\u010dju. <span style=\"color: #ff6600\">[2-4]<\/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\" id=\"co-s-tim-delat\">\u0160to u\u010diniti u vezi s tim?<\/h3>\n\n\n\n<p>Ako ste novi u brojenju kalorija, najbolje je <strong>jesti \u0161to manje u restoranima<\/strong> kako biste bolje kontrolirali svoj unos. <strong>Pravilnim vaganjem hrane<\/strong> kod ku\u0107e neko vrijeme, mo\u0107i \u0107ete s vremenom bolje procijeniti stvarnu veli\u010dinu porcije u restoranu. Tada \u0107ete lako znati imate li na tanjuru 100 g ili 300 g kuhane tjestenine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ve\u0107 jedete u restoranu i niste u potpunosti vje\u0161ti u procjeni, poku\u0161ajte odabrati restorane koji <strong>navode te\u017einu sirove hrane.<\/strong> To \u0107e uvelike olak\u0161ati procjenu. Istodobno se mo\u017eete dogovoriti s osobljem da \u017eelite umak zasebno uz obrok kako biste bolje kontrolirali koli\u010dinu. Neki lanci restorana \u010dak navode na svojim web-stranicama <strong>koliko kalorija i makronutrijenata svako jelo<\/strong> <strong>sadr\u017ei.<\/strong> To olak\u0161ava bilje\u017eenje unosa hrane. Tada ne morate i\u0107i u restoran s kuhinjskom vagom i vagati pojedine komponente. To stvarno ne bi imalo nikakve veze sa zdravim odnosom prema hrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako redovito jedete u restoranima brze hrane, na primjer, poku\u0161ajte pro\u010ditati nutritivnu vrijednost hrane na njihovoj web-stranici. Mo\u017eda \u0107ete se iznenaditi koliko kalorija ima va\u0161 omiljeni dupli cheeseburger s dodatnom porcijom slanine.<\/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=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/02\/iStock-502387628-1-1124x750.jpg\" alt=\"Naga\u0111ate vrijednost hrane i zato ne posti\u017eete rezultate\" class=\"wp-image-341351\" style=\"width:843px;height:563px\" title=\"Naga\u0111ate vrijednost hrane i zato ne posti\u017eete rezultate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-502387628-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-502387628-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-502387628-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-502387628-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"3-pouzivate-pripravene-sablony-kusu-a-porci-jidel-v-aplikaci\"><span class=\"ez-toc-section\" id=\"3_Upotreba_gotovih_predlozaka_u_vezi_s_komadima_i_porcijama_hrane_u_aplikaciji\"><\/span>3. Upotreba gotovih predlo\u017eaka u vezi s komadima i porcijama hrane u aplikaciji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Banana \u2013 1 komad, piletina s paprikom \u2013 1 porcija, baguette s piletinom \u2013 1 komad. Ne izgleda li tako va\u0161e bilje\u017eenje? Onda ste vjerojatno u pravu<strong> da je to problem.<\/strong> Ne postoji ne\u0161to \u0161to se zove porcija. Jedna je porcija za drvosje\u010du nakon dana na poslu, a druga za vitku \u017eenu koja vodi sjedila\u010dki na\u010din \u017eivota. Uz to, mo\u017eete samo naga\u0111ati<strong> koliko je velika porcija<\/strong> koju aplikacije za brojenje kalorija imaju na umu.<\/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\" id=\"co-s-tim-delat\">\u0160to u\u010diniti u vezi s tim?<\/h3>\n\n\n\n<p>Kad pripremite svoju porciju hrane, <strong>izva\u017eite pojedina\u010dne gotove komponente<\/strong> i zapi\u0161ite ih (u tom slu\u010daju upotrijebite te\u017eine gotovih proizvoda). Me\u0111utim, lak\u0161e je <strong>zapisati i izvagati sve sastojke sirove.<\/strong> Tada mo\u017eete samo unijeti da ste pojeli, recimo, \u00bc cijele stvari, a aplikacija mo\u017ee izravno izra\u010dunati koliko pojedina\u010dnih sastojaka ima. Tako mo\u017eete <strong>jednostavno pratiti svoj kalorijski unos<\/strong> \u010dak i ako kuhate za vi\u0161e osoba i ne \u017eelite pripremati posebne obroke za sebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I ne mogu si dopustiti da zaboravim dati <strong>jo\u0161 jedan prakti\u010dni savjet.<\/strong> Ako dodajete jelo koje sami pripremate u aplikaciju, <strong>spremite ga odmah.<\/strong> Sljede\u0107i put kad budete kuhali, ne morate ponovno pratiti sastojke, samo prilagodite te\u017einu, \u0161to \u0107e vam <strong>u\u0161tedjeti puno vremena.<\/strong> Mnogi od nas ionako imaju nekoliko omiljenih jela koja redovito kuhamo. Ako ih spremite u aplikaciju, to mo\u017ee znatno olak\u0161ati posao njihovog bilje\u017eenja.<\/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=\"47731,49777,5951,30248,28621,48406,34501,37054,30162,6086,7677,51493,35542\" ><\/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\" id=\"4-odhadujete-pomoci-nadobi\"><span class=\"ez-toc-section\" id=\"4_Procjenjivanje_pomocu_velicine_posude\"><\/span>4. Procjenjivanje pomo\u0107u veli\u010dine posude<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160to mislite, koliko grama ima <strong>jedna \u017elica <\/strong><a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>maslaca od kikirikija <\/strong><\/a><strong>?<\/strong> Kad uzimate \u017elicom <a href=\"https:\/\/gymbeam.hr\/maslac\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslac od kikirikija <\/a> teku\u0107e konzistencije, nije ba\u0161 lako uzeti previ\u0161e. Druk\u010dije je s maslacem od kikirikija koji ste, na primjer, pustili da se stvrdne u hladnjaku. Tada \u0107ete mo\u0107i staviti <strong>veliki grumen<\/strong> na \u017elicu, koji mo\u017ee sadr\u017eavati nekoliko desetaka grama vi\u0161e od \u017elice kod unosa kalorija. A posebno kod <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161astih plodova <\/a>koji su bogat izvor masti, bitno je ho\u0107ete li zapisati 10 g (60 kcal) ili 35 g (181 kcal).<\/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\" id=\"co-s-tim-delat\">\u0160to u\u010diniti u vezi s tim?<\/h3>\n\n\n\n<p><strong>Zaboravite na naga\u0111anje sa \u0161alicama, \u017elicama i drugim priborom.<\/strong> Najbolji na\u010din da budete to\u010dni u brojenju jest da uzmete <strong>dobru staru kuhinjsku vagu.<\/strong> Barem na po\u010detku, pomo\u0107i \u0107e vam da ne mjerite svoje porcije <strong>od oka.<\/strong> Na kraju \u0107ete mo\u017eda do\u0107i do to\u010dke kad vam vi\u0161e ne\u0107e trebati vaga i mo\u0107i \u0107ete procijeniti svoju hranu s precizno\u0161\u0107u \u0161vicarskog sata.<\/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=\"857\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/02\/656_8547-1-1124x857.jpg\" alt=\"Procjenjujete pomo\u0107u veli\u010dine posude, stoga ne dobivate rezultate\" class=\"wp-image-341366\" style=\"width:843px;height:643px\" title=\"Procjenjujete pomo\u0107u veli\u010dine posude, stoga ne dobivate rezultate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/656_8547-1-1124x857.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/656_8547-1-400x305.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/656_8547-1-1536x1171.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/656_8547-1.jpg 1914w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"5-nezapisujete-uzdibovani\"><span class=\"ez-toc-section\" id=\"5_Ne_zapisujete_svaki_zalogaj\"><\/span>5. Ne zapisujete svaki zalogaj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to po\u010dnete zapisivati kalorije, morate biti odgovorni i <strong>stvarno sve zapisati.<\/strong> Nije dovoljno samo uzeti u obzir gotovu porciju hrane koju imate na tanjuru. Broji se i deset \u017elica umaka koje ste pojeli tijekom kuhanja. Tako\u0111er morate zapisati bilo koje ku\u0161anje s partnerovog tanjura, pa \u010dak i zalogaje \u010dokoladice od kolege. <strong>Sve se ra\u010duna.<\/strong> Sve to mo\u017ee dodati nekoliko stotina kcal va\u0161em dnevnom unosu.<\/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\" id=\"co-s-tim-delat\">\u0160to u\u010diniti u vezi s tim?<\/h3>\n\n\n\n<p>Ako ne mo\u017eete prestati grickati, <strong>dr\u017eite kuhinjsku vagu uvijek pri ruci kod ku\u0107e.<\/strong> Prije nego \u0161to pojedete hranu, izva\u017eite je i <strong>zapi\u0161ite to.<\/strong> A ako ne znate kako to ubrojiti u svoju evidenciju, stavite cijelo jelo i tanjur na vagu i vidite koliko je grama izgubljeno. Zatim zapi\u0161ite iznos. Prili\u010dno je komplicirano, zar ne? Onda je najlak\u0161e <strong>u potpunosti izbje\u0107i grickanje<\/strong> i jesti samo ono \u0161to stavite na tanjur. Ljudi \u010desto i ne shva\u0107aju da im je dosadno, \u0161etaju po ku\u0107i i <strong>grickaju razne poslastice.<\/strong> Kalorije od toga mogu se zbrojiti tijekom dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vidjet \u0107ete da \u0107e, kad se rije\u0161ite te navike, mr\u0161avljenje biti puno lak\u0161e. Ako prestanete grickati, u\u0161tedjet \u0107ete kalorije koje zatim mo\u017eete upotrijebiti za <strong>pove\u0107anje porcije va\u0161eg ru\u010dka ili ve\u010dere.<\/strong> To je ne\u0161to \u0161to \u0107ete cijeniti, pogotovo ako ste na dijeti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li saznati vi\u0161e o tome za\u0161to vam prigrizanje i grickanje ne poma\u017ee pri mr\u0161avljenju? Onda ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"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 savjeta kako da dr\u017eite svoje prehrambene navike pod kontrolom.<\/strong><\/a><strong>&nbsp;<\/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\" id=\"6-precenujete-svuj-vydej-energie\"><span class=\"ez-toc-section\" id=\"6_Precjenivanje_vase_potrosnje_energije\"><\/span>6. Precjenivanje va\u0161e potro\u0161nje energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U teretani ste pola sata i osje\u0107ate se kao da <strong>tro\u0161ite energiju poput nuklearne elektrane?<\/strong> Razo\u010darat \u0107u vas, ali nije tako vru\u0107e. Kratki trening igra samo malu ulogu u<strong> ukupnoj dnevnoj potro\u0161nji.<\/strong> Ali ne brinite se, niste jedini koji ima takve predod\u017ebe o svojoj potro\u0161nji energije. Navedeno istra\u017eivanje to potvr\u0111uje. Prema njemu, <strong>ljudi<\/strong> <strong>su skloni podcjenjivanju svog unosa<\/strong> i precjenjivanju svoje potro\u0161nje, za \u010dak 51 %. \u010cesto mogu pogre\u0161no ste\u0107i dojam da su upravo vje\u017ebali, tako da zaslu\u017euju tu tortu s dodatnom porcijom \u010dokolade. Kao rezultat, to ih dovodi do toga da <strong>nadopunjuju kalorije koje su sagorjeli i dodaju malo vi\u0161e.<\/strong> Tada je te\u0161ko biti u kalorijskom deficitu <span style=\"color: #ff6600\">[2]<\/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\" id=\"co-s-tim-delat\">\u0160to u\u010diniti u vezi s tim?<\/h3>\n\n\n\n<p>Ako vodite evidenciju o potro\u0161enim kalorijama u sportu, barem upotrijebite sat ili pojas za prsa koji uzimaju u obzir va\u0161 broj otkucaja srca. <strong>Ne upotrebljavajte generi\u010dke vrijednosti koje vam aplikacije pokazuju.<\/strong> \u010cesto znatno odudaraju od stvarnosti. Kako biste izbjegli gnjava\u017eu s procjenom kalorija potro\u0161enih putem sporta, izra\u010dunajte svoj unos u <a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkulatoru <\/a>koji ve\u0107<strong> uzima u obzir va\u0161 aktivan \u017eivotni stil.<\/strong> Va\u0161a jedina briga tada \u0107e biti unos hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pitate se koliko kalorija sagorijevate putem razli\u010ditih aktivnosti? Onda ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako izgubiti kilogram masti i koliko se energije zapravo skriva u njemu?<\/strong><\/a><\/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.hr\/blog\/wp-content\/uploads\/2022\/02\/IVP_9675-1124x749.jpg\" alt=\"Precjenjujete svoju potro\u0161nju energije i stoga ne mr\u0161avite\" class=\"wp-image-341381\" style=\"width:843px;height:562px\" title=\"Precjenjujete svoju potro\u0161nju energije i stoga ne mr\u0161avite\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IVP_9675-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"7-pletete-si-suroviny-v-syrovem-a-uvarenem-stavu\"><span class=\"ez-toc-section\" id=\"7_Brkanje_sirovih_i_kuhanih_sastojaka\"><\/span>7. Brkanje sirovih i kuhanih sastojaka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unosite li namirnicu u aplikaciju i <strong>vi\u0161e ne uzimate u obzir u kojem je stanju bila?<\/strong> To mo\u017ee biti jo\u0161 jedna pogre\u0161ka koja odga\u0111a napredak. Velika je razlika<strong> ra\u010dunate li sirovu ili kuhanu hranu.<\/strong> Na primjer, ri\u017ea ima <strong>3 \u2013 4 puta manje kilokalorija<\/strong> u kuhanom stanju u usporedbi sa sirovim za istu koli\u010dinu. To duguje vodi koju upije tijekom kuhanja. I sli\u010dno tome, ve\u0107ina \u017eitarica i pseudo\u017eitarica pona\u0161a se isto. \u010cine\u0107i tu pogre\u0161ku, mo\u017eete nesvjesno <strong>izbrojiti nekoliko stotina kilokalorija manje<\/strong> nego \u0161to ste zapravo pojeli.<\/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\" id=\"co-s-tim-delat\">\u0160to u\u010diniti u vezi s tim?<\/h3>\n\n\n\n<p>Najlak\u0161i je na\u010din <strong>izvagati sve sirove namirnice.<\/strong> To \u0107e vam dati puno to\u010dniju procjenu nego ako va\u017eete kuhanu hranu. Me\u0111utim, ako kupite gotovu kuhanu ri\u017eu, na primjer, uvijek tra\u017eite namirnice u kuhanom stanju. Tako\u0111er \u0107ete vidjeti da \u0107e se njihova <strong>kalorijska vrijednost razlikovati od sirovog stanja<\/strong> (100 g sirove ri\u017ee, tjestenine ili kus-kusa ima otprilike 350 kcal).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste dobili bolju predod\u017ebu, poku\u0161ajte izvagati razli\u010dita jela sirova i kuhana. Tako mo\u017eete vidjeti kako se njihova te\u017eina mijenja. U kona\u010dnici, to vam tako\u0111er mo\u017ee <strong>pomo\u0107i pri<\/strong> <strong>procjeni jela u restoranima.<\/strong> Ako pred sobom imate hrpu ri\u017ee, mo\u0107i \u0107ete bolje procijeniti koliko je grama vjerojatno imala kad je bila sirova.<\/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\" id=\"8-neresite-konkretni-typ-vyrobku\"><span class=\"ez-toc-section\" id=\"8_Ne_bavite_se_odredenom_vrstom_proizvoda\"><\/span>8. Ne bavite se odre\u0111enom vrstom proizvoda<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Volite li pe\u010dena peciva uz svoj me\u0111uobrok? Onda trebate paziti kako to zapisujete. Ovisno o vrsti, 100 g bijelog peciva <strong>mo\u017ee varirati za desetke kilokalorija.<\/strong> Isto vrijedi i za druge namirnice, na primjer kad bilje\u017eite svoj omiljeni humus u aplikaciju. Razlika je ho\u0107ete li ga napraviti sami kod ku\u0107e ili ga kupiti u kutiji, koja mo\u017ee imati puno <strong>ve\u0107i udio masti.<\/strong> Upravo te neto\u010dnosti u odre\u0111enim vrstama namirnica \u010desto uzrokuju <strong>uravnote\u017eenje va\u0161eg unosa i potro\u0161nje umjesto da budete u kalorijskom deficitu.<\/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\" id=\"co-s-tim-delat\">\u0160to u\u010diniti u vezi s tim?<\/h3>\n\n\n\n<p>Ako pripremate kruh, humus ili drugu hranu kod ku\u0107e, najbolje je <strong>izravno zapisati sirove sastojke.<\/strong> Takve namirnice tako\u0111er mo\u017eete spremiti u aplikaciji, a zatim samo unijeti udio koji ste pojeli (na primjer, 1\/10 \u2013 ako pojedete jedno pecivo od deset). U slu\u010daju da \u017eelite zapisati kupljenu hranu, <strong>uvijek tra\u017eite odre\u0111enu vrstu prema marki.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neke aplikacije (npr. MyFitnessPal) mogu \u010dak <strong>skenirati barkod va\u0161e hrane<\/strong> i pratiti je, \u0161to vam uvelike olak\u0161ava posao. A ako namirnica koju ste kupili nije u aplikaciji, imate dvije mogu\u0107nosti. Ili je mo\u017eete<strong> napraviti sami,<\/strong> \u0161tede\u0107i trud drugim korisnicima, ili mo\u017eete<strong> poku\u0161ati prona\u0107i \u0161to vi\u0161e podudaranja s postoje\u0107im namirnicama u bazi podataka.<\/strong> To \u0107e onda smanjiti rizik od ve\u0107ih odstupanja.<\/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.hr\/blog\/wp-content\/uploads\/2022\/02\/iStock-1368016179-1124x749.jpg\" alt=\"Zabilje\u017eite to\u010dnu vrstu hrane u aplikaciji\" class=\"wp-image-341395\" style=\"width:843px;height:562px\" title=\"Zabilje\u017eite to\u010dnu vrstu hrane u aplikaciji\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1368016179-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1368016179-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1368016179-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1368016179-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"9-nezapisujete-tekutiny\"><span class=\"ez-toc-section\" id=\"9_Ne_zapisujete_tekucine\"><\/span>9. Ne zapisujete teku\u0107ine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li ikad \u010duli pojam <strong>&#8220;teku\u0107e kalorije&#8221;?<\/strong> One \u010desto mogu biti <strong>skrivena prijetnja, osobito tijekom mr\u0161avljenja.<\/strong> Na\u017ealost, nije dovoljno samo zapisati salatu koju ste pojeli za ru\u010dak u va\u0161u aplikaciju. Onih 500 ml soka i McCaf\u00e9\u00ae Mocha Frapp\u00e9 koje ste popili s njom tako\u0111er se ra\u010dunaju. To je odmah pove\u0107alo kalorijski unos za dojmljivih 700 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sama ta pi\u0107a mogu lako <strong>pokriti tre\u0107inu ne\u010dijeg dnevnog unosa.<\/strong> Ne trebam spominjati da vas ta <strong>pi\u0107a ne\u0107e dugo zasititi, zar ne?<\/strong> Da ne spominjem koliko kalorija osoba mo\u017ee popiti kad s prijateljima ide u kafi\u0107 na &#8220;jedno&#8221; pivo. Uvjerite se sami u tablici koliko kalorija mogu imati razli\u010dita pi\u0107a. Mo\u017eda \u0107ete se iznenaditi.<\/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\" id=\"kolik-kalorii-obsahuje-pivo-vino-kava-dzus-a-dalsi-napoje\">Koliko kalorija ima u pivu, vinu, kavi, soku i drugim pi\u0107ima?<\/h3>\n\n\n\n<p>Vrijednosti navedene u tablici samo su indikativne, mogu se razlikovati od proizvo\u0111a\u010da do proizvo\u0111a\u010da.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Pi\u0107e<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Energetska vrijednost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kava bez mlijeka i \u0161e\u0107era<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pivo (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">210 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cola (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">220 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sok (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">220 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Polusuho vino (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">360 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">McCaf\u00e9\u00ae Mocha Frapp\u00e9 (srednji)<\/td><td class=\"has-text-align-center\" data-align=\"center\">500 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"co-s-tim-delat\">\u0160to u\u010diniti u vezi s tim?<\/h3>\n\n\n\n<p>U ovom slu\u010daju, rje\u0161enje je jednostavno \u2013 <strong>nemojte piti kalorije i umjesto toga \u010duvajte ih za hranu.<\/strong> Najbolje je temeljiti svoj <strong>re\u017eim pijenja na vodi, \u010dajevima ili raznolikim<\/strong> <a href=\"https:\/\/gymbeam.hr\/instant-napitak-bolero.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beskalorijskim pi\u0107ima.<\/strong><\/a> Ako ipak odete na pi\u0107e ili kavu s prijateljem, budite iskreni i ura\u010dunajte to u svoj unos. Ali uvijek imajte na umu da je, pogotovo kad mr\u0161avite, bolje pojesti svoje kalorije nego ih popiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite saznati vi\u0161e o tome koliko kalorija imaju razli\u010dita pi\u0107a i kako mogu utjecati na na\u0161 gubitak te\u017eine? Pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gdje se skrivaju teku\u0107e kalorije i kako te prazne kalorije ometaju va\u0161 gubitak kilograma?<\/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\" id=\"10-nejste-konzistentni\"><span class=\"ez-toc-section\" id=\"10_Niste_dosljedni\"><\/span>10. Niste dosljedni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pretpostavljam da, budu\u0107i da ste ve\u0107 po\u010deli brojiti kalorije, \u017eelite rezultate. Ali oni ne\u0107e do\u0107i ako niste dosljedni u toj aktivnosti.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zapisujete li kalorije samo radnim danima?<\/strong><\/li>\n\n\n\n<li><strong>Ne zapisujete hranu i pi\u0107e kad idete na neku zabavu?<\/strong><\/li>\n\n\n\n<li><strong>Ne zapisujete sve<\/strong> (da, to uklju\u010duje \u0107evape pojedene u 3 ujutro na prozoru hrane za van na stanici)?<\/li>\n\n\n\n<li><strong>Kad vam se ne da vaditi kuhinjsku vagu, procjenjujete li te\u017einu hrane od oka? <\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste odgovorili &#8220;da&#8221; na barem jedno od tih pitanja, mo\u017eda ste otkrili uzrok svog problema.<\/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\" id=\"co-s-tim-delat\">\u0160to u\u010diniti u vezi s tim?<\/h3>\n\n\n\n<p><strong>Dosljednost u onome \u0161to radite klju\u010d je uspjeha.<\/strong> To je dvostruko to\u010dno kad je u pitanju brojenje kalorija. Morate to\u010dno znati kako va\u0161e tijelo reagira na odre\u0111enu koli\u010dinu hrane kako biste mogli <strong>upravljati svojim unosom<\/strong> ako je potrebno. A to je te\u0161ko u\u010diniti ako preska\u010dete bilje\u017eenje kalorija. Na kraju varate samo sebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, mo\u017ee se dogoditi da jednom mjese\u010dno imate tako naporan dan da jednostavno ne zapi\u0161ete hranu koju ste pojeli. U redu je, samo smo ljudi. U tom slu\u010daju vjerojatno se ne morate brinuti da \u0107ete ugroziti svoj napredak. Me\u0111utim, <strong>ako redovito zapisujete hranu samo od ponedjeljka do petka jer znate da vam se spremaju zabave za vikend<\/strong> koje ne biste mogli uklopiti u svoj unos, o tome treba razmisliti. Tada biste mo\u017eda trebali razmisliti je li brojenje kalorija pravi put za vas i \u017eelite li doista cilj koji ste si postavili. Ako je tako, onda biste trebali preispitati svoje pona\u0161anje i napornije raditi. Vidjet \u0107ete da \u0107e vam razne lokalne ili globalne aplikacije zajam\u010deno pomo\u0107i u tome.<\/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=\"632\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/02\/iStock-1174106137-1124x632.jpg\" alt=\"Budite dosljedni u bilje\u017eenju kalorija\" class=\"wp-image-341410\" style=\"width:843px;height:474px\" title=\"Budite dosljedni u bilje\u017eenju kalorija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1174106137-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1174106137-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1174106137-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1174106137-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vzit\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite i\u0107i naprijed s mr\u0161avljenjem, debljanjem ili postizanjem nekog drugog cilja, trebali biste <strong>izbje\u0107i ove uobi\u010dajene pogre\u0161ke.<\/strong> To su stvari koje mogu napraviti razliku izme\u0111u uspjeha i frustriranog odustajanja. Me\u0111utim, kad se upustite u brojenje kalorija, imajte na umu da ove aplikacije mogu biti <strong>odli\u010dan mentor, ali lo\u0161 gospodar. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mogu vam pomo\u0107i da nau\u010dite puno o sirovinama, od \u010dega se sastoje i koja je njihova energetska vrijednost. Me\u0111utim, problem mo\u017ee nastati kad izgubite kontrolu, stalno razmi\u0161ljate o kalorijama, a tablice kalorija doslovno preuzmu va\u0161 \u017eivot. U tom slu\u010daju trebate razmisliti je li brojenje kalorija doista pravi put za vas. Mo\u017eete posti\u0107i sjajne rezultate bez njega. Na primjer, na\u0161 \u010dlanak mo\u017ee vam pomo\u0107i da smr\u0161avite bez tablica <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kalorijski deficit: kako smr\u0161avjeti i imati \u017eivot? <\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li nekoga u svom krugu tko ima osje\u0107aj da prakti\u010dki ni\u0161ta ne jede, a opet ne mr\u0161avi? Podijelite s njim na\u0161 \u010dlanak o brojenju kalorija, mo\u017eda mu pomogne otvoriti o\u010di.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Brojite kalorije, a ne vidite rezultate? Mo\u017eda radite jednu od ovih uobi\u010dajenih pogre\u0161aka. U dana\u0161njem \u0107emo \u010dlanku to detaljno pogledati. Tako\u0111er \u0107emo vam dati savjete kako izbje\u0107i pravljenje tih pogre\u0161aka.<\/p>\n","protected":false},"author":100,"featured_media":341447,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6476,6680,6368,7352],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-345101","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dijeta-hr","9":"tag-kalorije-hr","10":"tag-mrsavljenje-hr","11":"tag-prehrana-hr","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>10 naj\u010de\u0161\u0107ih pogre\u0161aka pri brojanju i uno\u0161enju kalorija u aplikacijama - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Brojenje kalorija ne funkcionira kad \u017eelite smr\u0161avjeti ili dobiti mi\u0161i\u0107e? 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