{"id":387972,"date":"2022-08-14T14:38:25","date_gmt":"2022-08-14T12:38:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=387972"},"modified":"2022-08-14T14:38:26","modified_gmt":"2022-08-14T12:38:26","slug":"kako-narediti-zdrav-in-hranljiv-smoothie-korak-za-korakom","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-narediti-zdrav-in-hranljiv-smoothie-korak-za-korakom\/","title":{"rendered":"Kako narediti zdrav in hranljiv smoothie &#8211; korak za korakom"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-zdrav-in-hranljiv-smoothie-korak-za-korakom\/#Kaj_je_smoothie\" title=\"Kaj je smoothie?\">Kaj je smoothie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-zdrav-in-hranljiv-smoothie-korak-za-korakom\/#Kako_pripraviti_smoothie_z_ustreznim_prehranskim_profilom\" title=\"Kako pripraviti smoothie z ustreznim prehranskim profilom?&nbsp;\">Kako pripraviti smoothie z ustreznim prehranskim profilom?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-zdrav-in-hranljiv-smoothie-korak-za-korakom\/#Kdaj_je_dobro_piti_smoothije\" title=\"Kdaj je dobro piti smoothije?\">Kdaj je dobro piti smoothije?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-zdrav-in-hranljiv-smoothie-korak-za-korakom\/#Ali_so_smoothiji_zdravi\" title=\"Ali so smoothiji zdravi?\">Ali so smoothiji zdravi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-zdrav-in-hranljiv-smoothie-korak-za-korakom\/#Kako_dolgo_je_smoothie_svez\" title=\"Kako dolgo je smoothie sve\u017e?\">Kako dolgo je smoothie sve\u017e?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-zdrav-in-hranljiv-smoothie-korak-za-korakom\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Na prvi pogled se zdi, da ni ni\u010d bolj zdravega kot napitek, poln me\u0161anega sadja. <strong>V enem samem obroku lahko dobite ve\u010d kosov sadja, ore\u0161\u010dkov in drugih zdravih \u017eivil<\/strong>.&nbsp;Zdi se, da je to odli\u010dna vitaminska bomba, vendar ima ta napitek tudi svojo zanko. Pogosto pozabimo, da smoothie ni le poln vitaminov, temve\u010d tudi <strong>poln energije<\/strong>.&nbsp;Kako torej sestaviti smoothie, da ne bo imel enake koli\u010dine energije kot dva glavna obroka?&nbsp;In kako zagotoviti, da bo \u0161e vedno vseboval vsa pomembna hranila in vas dobro nasitil? Vse to boste izvedeli v dana\u0161njem \u010dlanku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_smoothie\"><\/span><strong>Kaj je smoothie?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Smoothie je napitek, ki ga pripravimo z me\u0161anjem razli\u010dnih \u017eivil. Glavna sestavina je obi\u010dajno<strong> sadje<\/strong>, ki mu lahko dodamo <strong>zelenjavo, <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dke<\/a>, <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" class=\"ek-link\">ovsene kosmi\u010de<\/a>, jogurt, mleko ali druga \u017eivila<\/strong>. Sestavine se nato zme\u0161ajo z nekaj teko\u010dine, da dobijo teko\u010do konsistenco.<\/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\"><strong>Na kaj moramo biti pozorni?<\/strong><\/h3>\n\n\n\n<p>Smoothie se morda zdi popoln zdrav prigrizek. Vendar je pogosta te\u017eava tega napitka <strong>visoka kalori\u010dna vrednost<\/strong> in <strong>vsebnost sladkorja<\/strong>. En kozarec lahko vsebuje toliko ko\u0161\u010dkov sadja, kot ga obi\u010dajno pojeste v treh dneh. Toliko hrane v trdni obliki verjetno ne bi mogli pojesti, vendar jo je zelo enostavno popiti. Prav tako je obi\u010dajno, da smoothie vsebuje <strong>veliko ma\u0161\u010dob<\/strong>, saj je v njem velika koli\u010dina ore\u0161\u010dkov, masla iz ore\u0161\u010dkov ali drugega vira ma\u0161\u010dob. V obliki smoothija lahko popijete nekajkrat ve\u010d energije, kot bi je potrebovali. Poleg tega vas teko\u010di smoothie ne bo napolnil tako dobro kot sadje v trdni obliki. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><strong>Kako je lahko tak\u0161na energijska bomba videti?<\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Sestavine<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energijska vrednost<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1 velika banana (120 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">113 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 marelica (40 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 breskev (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">200 ml polnomastnega mleka<\/td><td class=\"has-text-align-center\" data-align=\"center\">127 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15 g ara\u0161idovega masla<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">polovica avokada<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ko vse to se\u0161tejete, ugotovite, da je kon\u010dna energijska vrednost <strong>594 kcal<\/strong>.&nbsp;Enako koli\u010dino energije ima na primer <strong>100 g mle\u010dne \u010dokolade ali eno veliko kosilo<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg\" alt=\"Kako pripraviti zdrav smoothie?\" class=\"wp-image-384982\" width=\"843\" height=\"562\" title=\"Kako pripraviti zdrav smoothie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_pripraviti_smoothie_z_ustreznim_prehranskim_profilom\"><\/span><strong>Kako pripraviti smoothie z ustreznim prehranskim profilom?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce dobro na\u010drtujete, kaj boste vrgli v me\u0161alnik, lahko ustvarite popoln obrok, ki lahko nadomesti dopoldansko ali popoldansko malico, po potrebi pa tudi zajtrk ali kosilo. Kako to narediti?<\/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\"><strong>1. Izberite pravo teko\u010dino<\/strong><\/h3>\n\n\n\n<p>\u010ce \u017eelite pripraviti napitek, morate zme\u0161ano \u017eivilo z ne\u010dim <strong>razred\u010diti<\/strong>. Koli\u010dino teko\u010dine izberete glede na to, kako gost naj bo va\u0161 smoothie. Obi\u010dajna porcija je <strong>100-200 ml teko\u010dine<\/strong>. Uporabite lahko <strong>vodo, kravje mleko ali razli\u010dne <a href=\"https:\/\/gymbeam.si\/drugi-napitki\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinske napitke<\/a> (sojino, mandljevo, ri\u017eevo, ovseno itd.)<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teko\u010dina pija\u010do razred\u010di in ji lahko doda prijeten okus.&nbsp;Vendar <strong>bodite previdni, da v smoothie ne vlijete preve\u010d kalorij<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Koliko energije se doda smoothiju z uporabo razli\u010dnih teko\u010din?<\/strong><\/h4>\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\">Teko\u010dina<strong style=\"text-align: inherit\">\/ 100 ml<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/th><\/tr><\/thead><tbody><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\">mleko z nizko vsebnostjo ma\u0161\u010dob 0,5 % <\/td><td class=\"has-text-align-center\" data-align=\"center\">38 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">polposneto mleko 1,5 % ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">polnomastno mleko 3,5 % ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ri\u017eevo mleko<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">sojin napitek<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">kokosov napitek<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ovseni napitek<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mandljev napitek<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-1124x749.jpg\" alt=\"Prava teko\u010dina za pripravo smoothija\" class=\"wp-image-384997\" width=\"843\" height=\"562\" title=\"Prava teko\u010dina za pripravo smoothija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Dodajte zelenjavo<\/strong><\/h3>\n\n\n\n<p>Vsak smoothie naj vsebuje <strong>1-2 porciji zelenjave<\/strong>.&nbsp;1 porcija je velika kot <strong>pest<\/strong>. <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\n<h4 class=\"wp-block-heading\"><strong>Katera zelenjava se dobro obnese v smoothijih:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>listnata zelenjava (sve\u017ea \u0161pina\u010da, blitva, solata itd.)<\/li><li>rde\u010da pesa, koren\u010dek<\/li><li>kumare, stebla zelene<\/li><li>bu\u010de (npr. Hokaido), bu\u010dke<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dodajanjem zelenjave pove\u010date vsebnost <strong>vitaminov, antioksidantov in mineralov<\/strong>. Smoothie bo bogatej\u0161i tudi z vlakninami, zaradi \u010desar vas bo bolj nasitil. \u010ce \u017eelite \u0161e pove\u010dati vsebnost antioksidantov in drugih zdravju koristnih snovi, lahko smoothiju dodate zeleno super\u017eivilo v prahu, imenovano <a href=\"https:\/\/gymbeam.si\/bio-greens-mix-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Greens Mix<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smoothie, ki vsebuje 1-2 obroka zelenjave, je lahko dobra re\u0161itev za ljudi, ki imajo te\u017eave z u\u017eivanjem dovolj zelenjave. Priporo\u010dena koli\u010dina zelenjave na dan je <strong>400 g<\/strong> (to lahko dose\u017eete tako, da pojeste na primer 1 velik paradi\u017enik, \u2153 kumare in 1 velik koren\u010dek). <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg\" alt=\"Zelenjava za smoothije\" class=\"wp-image-385012\" width=\"843\" height=\"562\" title=\"Zelenjava za smoothije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Dodajte nekaj sadja<\/strong><\/h3>\n\n\n\n<p>Smoothie brez sadja ne bi bil smoothie.&nbsp;Pogosto pa je ta sestavina problem, \u010de je uporabimo preve\u010d. \u010ce se \u017eelite izogniti prevelikemu vnosu energije in sladkorjev, smoothiju dodajte eno ali <strong>najve\u010d dve porciji sadja<\/strong>. Ena porcija sadja se prilega va\u0161i dlani. V praksi je to lahko na primer 1 majhna banana in pest jagod (2 porciji sadja). <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dnevni priporo\u010deni vnos sadja je <strong>200 g<\/strong>. \u010ce to koli\u010dino dodate v smoothie, je va\u0161 dnevni vnos sadja izpolnjen. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsaka vrsta sadja daje smoothiju druga\u010den okus in konsistenco, zato lahko poskusite razli\u010dne kombinacije. Za popestritev in okras lahko smoothiju dodate nekaj ko\u0161\u010dkov liofiliziranega sadja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Katero sadje se dobro obnese v smoothijih?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>banana, mango<\/li><li>jabolka, hru\u0161ke<\/li><li>marelice, breskve, nektarine<\/li><li>jagodi\u010devje (jagode, maline, borovnice&#8230;)<\/li><li>uporabite lahko sve\u017ee ali zamrznjeno sadje<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sadje: koliko kalorij ter katere vitamine in minerale vsebuje?<\/strong><\/a> vas bo prepri\u010dal, kako koristno je lahko sadje.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg\" alt=\"Sadje, primerno za smoothije\" class=\"wp-image-385027\" width=\"843\" height=\"562\" title=\"Sadje, primerno za smoothije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Ne pozabite na beljakovine<\/strong><\/h3>\n\n\n\n<p>Beljakovine morajo biti prav tako del vsakega smoothija. To je hranilo, ki najbolj nasiti. Po dodajanju beljakovin ste lahko prepri\u010dani, da \u0161e nekaj \u010dasa po zau\u017eitju smoothija ne boste ve\u010d la\u010dni. Beljakovine je treba \u010dez dan redno dopolnjevati, saj jih telo ne shranjuje tako kot ogljikove hidrate ali ma\u0161\u010dobe. <span class=\"tadv-color\" 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>Napitku dodajte <strong>1-2 obroka hrane<\/strong>, bogate z beljakovinami &#8211; odvisno od tega, ali gre za manj\u0161i prigrizek ali pa potrebujete obilnej\u0161i obrok. <strong>Ena porcija naj bo velika kot va\u0161a dlan<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Kateri viri beljakovin se dobro obnesejo v smoothijih:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>skodelica navadnega jogurta, 150 g skute<\/li><li>150 ml mle\u010dnega kefirja, acidofilnega mleka ali jogurta<\/li><li>ena skodelica (20-30 g) <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sirotkinih<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" class=\"ek-link\"><strong>rastlinskih<\/strong><\/a> beljakovin (v tem primeru bo treba dodati ve\u010djo koli\u010dino teko\u010dine, da se razred\u010di)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg\" alt=\"beljakovinski viri za smoothije\" class=\"wp-image-385043\" width=\"843\" height=\"562\" title=\"beljakovinski viri za smoothije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/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=\"30162,46228,32899,60667,39070,48844,30539,7677,6860,56773,29952,28324,58399,58729,28324,64225,5331 \" ><\/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\"><strong>5. Dodajte kompleksne ogljikove hidrate<\/strong><\/h3>\n\n\n\n<p>\u010ce \u017eelite s smoothijem nadomestiti <strong>polni obrok<\/strong> (na primer kosilo ali zajtrk), mu dodajte <strong>en obrok<\/strong> kompleksnih ogljikovih hidratov. To ni potrebno v primeru zgodnjega ali poznega prigrizka. Ena porcija kompleksnih ogljikovih hidratov je enaka <strong>eni pe\u0161\u010dici<\/strong>. Najbolje se obnesejo razli\u010dna \u017eita, saj jih po me\u0161anju napitka skoraj ne opazite. <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\n<h4 class=\"wp-block-heading\"><strong>Kateri ogljikovi hidrati se dobro obnesejo v smoothijih:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>ovseni kosmi\u010di<\/li><li>r\u017eeni kosmi\u010di<\/li><li>ajdovi kosmi\u010di<\/li><li>je\u010dmenovi kosmi\u010di<\/li><li>p\u0161eni\u010dni kosmi\u010di<\/li><li>ri\u017eeve kosmi\u010de itd.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg\" alt=\"Primerni ogljikovi hidrati za smoothije\" class=\"wp-image-385060\" width=\"843\" height=\"562\" title=\"Primerni ogljikovi hidrati za smoothije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Na koncu dodajte nekaj zdravih ma\u0161\u010dob<\/strong><\/h3>\n\n\n\n<p>Smoothiju lahko dodate zdrave ma\u0161\u010dobe, na primer v obliki <strong>ore\u0161\u010dkov<\/strong> (<a href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijski ore\u0161\u010dki<\/a>, <a href=\"https:\/\/gymbeam.si\/blansirani-mandlji-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandlji<\/a>, <a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orehi<\/a>, <a href=\"https:\/\/gymbeam.si\/lesniki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">le\u0161niki<\/a> itd.), <strong>masla iz ore\u0161\u010dkov<\/strong>, <strong>semen<\/strong> (chia, son\u010dni\u010dna, bu\u010dna, <a href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lanena<\/a> itd.), <strong>temne \u010dokolade<\/strong> ali na primer <strong>avokada<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ker imajo ma\u0161\u010dobe v primerjavi z beljakovinami in ogljikovimi hidrati <strong>dvakrat ve\u010d energije<\/strong>, pazite, koliko jih dodate. Ve\u010d kot dovolj bo, \u010de si boste privo\u0161\u010dili <strong>1 porcijo<\/strong> teh \u017eivil, kar <strong>ustreza velikosti va\u0161ega palca<\/strong>. <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\n<p>Tudi ara\u0161idovo maslo je lahko odli\u010dna izbira. \u010ce \u017eelite o njem izvedeti ve\u010d, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/arasidovo-maslo-kako-izbrati-najboljsega-in-kaksen-vpliv-ima-na-vase-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ara\u0161idovo maslo: Kako izbrati najbolj\u0161ega in kak\u0161en vpliv ima na va\u0161e zdravje?<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg\" alt=\"Zdrave ma\u0161\u010dobe za smoothije\" class=\"wp-image-385077\" width=\"843\" height=\"562\" title=\"Zdrave ma\u0161\u010dobe za smoothije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Dodatni namigi<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Namig 1: Dodajte ve\u010d vlaknin<\/strong><\/h4>\n\n\n\n<p>\u010ce veste, da z redno prehrano te\u017eko zau\u017eijete dovolj vlaknin, ali \u010de \u017eelite, da vas smoothie bolj nasiti, mu lahko dodate nekaj dodatnih vlaknin. \u010cajna \u017eli\u010dka <strong><a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Psylliuma<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/daily-fiber-gymbeam.html\" class=\"ek-link\">Daily Fiber<\/a><\/strong>, <a href=\"https:\/\/gymbeam.si\/jabolcne-vlaknine-gymbeam.html\" class=\"ek-link\"><strong>jabol\u010dnih vlaknin<\/strong><\/a> ali, na primer, ovsenih otrobov se bo odli\u010dno obnesla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se odlo\u010dite dodati vlaknine, ne pozabite napitka <strong>razred\u010diti z nekaj vode<\/strong>.&nbsp;Na splo\u0161no velja, da mora ve\u010dji vnos vlaknin spremljati ve\u010dji dnevni vnos teko\u010dine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Namig 2: Okrasite svoj smoothie<\/strong><\/h4>\n\n\n\n<p>\u010ce \u017eelite smoothie narediti \u0161e bolj zanimiv, ga lahko na koncu potresete s <strong>cimetom, kakavom<\/strong> ali na primer ro\u017ei\u010di. Lahko pa dodate tudi nekaj ko\u0161\u010dkov <a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>liofiliziranega sadja<\/strong><\/a> ali<strong> sirup<\/strong> (cikorijinega, <a href=\"https:\/\/gymbeam.si\/bio-datljev-sirup-gymbeam.html\" class=\"ek-link\">datljevega<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-javorjev-sirup-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">javorjevega<\/a> itd.).<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg\" alt=\"Kako okrasiti smoothie?\" class=\"wp-image-385108\" width=\"843\" height=\"562\" title=\"Kako okrasiti smoothie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdaj_je_dobro_piti_smoothije\"><\/span><strong>Kdaj je dobro piti smoothije?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Nadomestilo za prigrizek, kosilo ali zajtrk<\/strong><\/h3>\n\n\n\n<p>Smoothie lahko <strong>nadomesti jutranjo ali popoldansko malico<\/strong>. Ti obroki morajo biti manj\u0161i in manj nasitni kot glavni obroki (seveda so lahko tudi izjeme, odvisno od va\u0161e situacije in prehrane). \u010ce boste upo\u0161tevali na\u0161 zgornji vodi\u010d in spremljali, koliko obrokov dodajate, ne morete zgre\u0161iti.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Smoothie za malico je lahko videti takole:<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Sestavine<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energijska vrednost<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">jagode (50 g\/ \u00bd porcije)<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">banana (60 g\/ \u00bd porcije)<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pina\u010da (20 g\/ 1 porcija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mle\u010dni kefir (150 g\/ 1 porcija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mandlji (5 g\/ 1 porcija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Energijska vrednost tega smoothija je <strong>167 kcal<\/strong>.&nbsp;Vsebuje 7,5 g beljakovin, 23 g ogljikovih hidratov, 4,6 g ma\u0161\u010dob in 3 g vlaknin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010dasih se zgodi, da je treba tudi <strong>kosilo<\/strong> ali <strong>zajtrk<\/strong> prilagoditi hitremu tempu dneva, zato je obrok, ki ga morate samo popiti, kot nala\u0161\u010d. V tem primeru dodajte ve\u010d obrokov kot za malico in ne pozabite na <strong>kompleksne ogljikove hidrate<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Smoothie za kosilo je lahko videti takole:<\/strong><\/h4>\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\">Sestavine<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energijska vrednost<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">jagode (50 g\/ \u00bd porcije)<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">banana (110 g\/ 1 obrok)<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pina\u010da (30 g\/ 1 obrok)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">stebla zelene<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ovseni kosmi\u010di (30 g\/ 1 obrok)<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">sirotkine beljakovine (30 g\/ 1 odmerek)<\/td><td class=\"has-text-align-center\" data-align=\"center\">119 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mandlji (5 g\/ 1 odmerek)<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>Energijska vrednost tega smoothija je <strong>402 kcal<\/strong>, vsebuje 30 g beljakovin, 51 g ogljikovih hidratov, 7 g ma\u0161\u010dob in <strong>7,5 g vlaknin<\/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\"><strong>2. Hitri obrok pred treningom<\/strong><\/h3>\n\n\n\n<p>Smoothie lahko slu\u017ei tudi kot primeren <strong>obrok pred vadbo<\/strong>, ko potrebujete nekaj lahkega in hitro prebavljivega. Pri tem dodajte \u010dim manj ma\u0161\u010dob (ali ni\u010d) in uporabite najve\u010d 1 porcijo zelenjave. Visoka vsebnost vlaknin in ma\u0161\u010dob bi <strong>upo\u010dasnila<\/strong> prebavljivost smoothija. <span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\"><strong>3. \u010ce morate pove\u010dati vnos energije<\/strong><\/h3>\n\n\n\n<p>Kot smo \u017ee omenili, so lahko smoothiji koristni, kadar imate te\u017eave z u\u017eivanjem <strong>priporo\u010dene dnevne koli\u010dine zelenjave in sadja<\/strong>. Lahko pa so primerni tudi za ljudi, ki morajo <strong>pove\u010dati vnos energije<\/strong>, vendar je koli\u010dina trde hrane zanje prevelika. Dobri primeri so na primer ciljno usmerjeno pridobivanje telesne te\u017ee ali dieta pri boleznih, ki lahko zahtevajo pove\u010dan vnos kalorij (npr. pri onkolo\u0161kih boleznih).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite pridobiti te\u017eo, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nasvetov za zdravo pridobivanje te\u017ee.<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg\" alt=\"Za kaj so smoothiji dobri?\" class=\"wp-image-385131\" width=\"843\" height=\"563\" title=\"Za kaj so smoothiji dobri?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_so_smoothiji_zdravi\"><\/span><strong>Ali so smoothiji zdravi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsak smoothie, ki vsebuje zelenjavo, sadje ali ore\u0161\u010dke, vsebuje tudi veliko <strong>vitaminov, antioksidantov, mineralov in drugih snovi<\/strong>. Vse te hranilne snovi so koristne za zdravje. Vendar tudi tu velja, da je treba <strong>vse po\u010deti zmerno<\/strong>. \u010ce si privo\u0161\u010dite preve\u010d &#8220;zdrave&#8221; hrane in ve\u010dkrat prejmete veliko koli\u010dino energije v obliki smoothijev, lahko to privede do <strong>pove\u010dane telesne te\u017ee<\/strong>. In kot veste, prekomerna telesna te\u017ea in zlasti debelost povzro\u010data \u0161tevilne <strong>zdravstvene te\u017eave<\/strong>. <span class=\"tadv-color\" 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<p>\u010ce vas bolj zanimajo energijske vrednosti smoothijev in drugih pija\u010d, si preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kje se skrivajo teko\u010de kalorije in kako te prazne kalorije prepre\u010dujejo huj\u0161anje<\/strong><\/a>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_dolgo_je_smoothie_svez\"><\/span><strong>Kako dolgo je smoothie sve\u017e?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda se vam bo zdelo priro\u010dno, da si ve\u010der pred odhodom v slu\u017ebo pripravite smoothie in ga imate zjutraj pripravljenega. Vsekakor ga lahko pripravite na ta na\u010din, le poskrbite, da ga shranite v <strong>hladilniku<\/strong>. Zme\u0161ano sadje v kombinaciji z drugimi \u017eivili je bolj dovzetno za <strong>kvarjenje<\/strong>. Smoothie shranjujte najve\u010d <strong>24 ur<\/strong>, da prepre\u010dite kvarjenje. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar se morate zavedati, da bo naslednji dan, ko boste smoothie vzeli iz hladilnika, v druga\u010dnem stanju kot takrat, ko ste ga vanj dali. Zaradi naravnih kemi\u010dnih in fizikalnih procesov, ki potekajo med shranjevanjem, se bosta <strong>spremenila okus in barva<\/strong> (sprememba barve in okusa ne pomeni, da je \u017eivilo pokvarjeno).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To pomeni, da lahko smoothie pripravite vnaprej, vendar bo zagotovo lep\u0161i in okusnej\u0161i, \u010de si boste vzeli \u010das in ga pripravili <strong>sve\u017eega<\/strong>.&nbsp;Navsezadnje rezanje sadja ali zelenjave in metanje v me\u0161alnik traja le nekaj minut.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span><strong>Kaj bi si morali zapomniti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko potrebujete <strong>priro\u010dno, hitro in enostavno<\/strong> hrano, je lahko smoothie dobra izbira. \u010ce pa niste dovolj pozorni na to, kaj vanj dajete, se lahko v njem skriva velika koli\u010dina <strong>kalorij, sladkorja in ma\u0161\u010dob<\/strong>.&nbsp;\u010ce torej ne \u017eelite, da se va\u0161 smoothie spremeni v energijsko bombo, preverite, koliko sadja in drugih <strong>energijsko bogatih \u017eivil<\/strong> dodate.&nbsp;\u010ce se ga boste nau\u010dili pripraviti na popoln in uravnote\u017een na\u010din, lahko postane reden del va\u0161e prehrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali redno pripravljate smoothije? \u010ce vam je na\u0161 vodi\u010d pomagal izvedeti kaj zanimivega, ga delite s prijatelji skupaj s svojim popolnim receptom za smoothie.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>V dana\u0161njem \u010dlanku vam predstavljamo preprost vodi\u010d, kako pripraviti zdrav in okusen smoothie. Preverili bomo tudi, koliko energije vsebuje tak\u0161en napitek in kako ga ne spremeniti v kalori\u010dno bombo.<\/p>\n","protected":false},"author":156,"featured_media":384958,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7359,7155,7287,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-387972","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-prehrana-sl","9":"tag-priprava-jedi","10":"tag-smuti","11":"tag-zdrav-zivljenjski-slog","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako narediti zdrav in hranljiv smoothie - korak za korakom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pripraviti zdrav smoothie? 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