{"id":389232,"date":"2022-08-22T12:37:43","date_gmt":"2022-08-22T10:37:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=389232"},"modified":"2024-06-01T21:51:34","modified_gmt":"2024-06-01T19:51:34","slug":"fitnes-peka-na-zaru-kako-uzivati-brez-nepotrebnih-kalorij","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/fitnes-peka-na-zaru-kako-uzivati-brez-nepotrebnih-kalorij\/","title":{"rendered":"Kako na \u017earu pe\u010di zdravo in brez odve\u010dnih kalorij?"},"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\/fitnes-peka-na-zaru-kako-uzivati-brez-nepotrebnih-kalorij\/#Kaj_si_naloziti_na_kroznik_pri_peki_na_zaru\" title=\"Kaj si nalo\u017eiti na kro\u017enik pri peki na \u017earu?\">Kaj si nalo\u017eiti na kro\u017enik pri peki na \u017earu?<\/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\/fitnes-peka-na-zaru-kako-uzivati-brez-nepotrebnih-kalorij\/#Beljakovine_meso_na_zaru_sir_tofu_in_druge_rastlinske_alternative\" title=\"Beljakovine: meso na \u017earu, sir, tofu in druge rastlinske alternative\">Beljakovine: meso na \u017earu, sir, tofu in druge rastlinske alternative<\/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\/fitnes-peka-na-zaru-kako-uzivati-brez-nepotrebnih-kalorij\/#Ogljikovi_hidrati_kruh_krompir_solate_kot_priloge\" title=\"Ogljikovi hidrati: kruh, krompir, solate kot priloge\">Ogljikovi hidrati: kruh, krompir, solate kot priloge<\/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\/fitnes-peka-na-zaru-kako-uzivati-brez-nepotrebnih-kalorij\/#Mascobe_marinade_omake_za_pomakanje\" title=\"Ma\u0161\u010dobe: marinade, omake za pomakanje\">Ma\u0161\u010dobe: marinade, omake za pomakanje<\/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\/fitnes-peka-na-zaru-kako-uzivati-brez-nepotrebnih-kalorij\/#Zelenjava\" title=\"Zelenjava\">Zelenjava<\/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\/fitnes-peka-na-zaru-kako-uzivati-brez-nepotrebnih-kalorij\/#Sadje\" title=\"Sadje\">Sadje<\/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.si\/blog\/fitnes-peka-na-zaru-kako-uzivati-brez-nepotrebnih-kalorij\/#Prakticni_nasveti_kako_zmanjsati_kalorije_pri_peki_na_zaru\" title=\"Prakti\u010dni nasveti, kako zmanj\u0161ati kalorije pri peki na \u017earu\">Prakti\u010dni nasveti, kako zmanj\u0161ati kalorije pri peki na \u017earu<\/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.si\/blog\/fitnes-peka-na-zaru-kako-uzivati-brez-nepotrebnih-kalorij\/#Kako_bolj_zdravo_peci_na_zaru_in_se_izogniti_zdravstvenim_tezavam\" title=\"Kako bolj zdravo pe\u010di na \u017earu in se izogniti zdravstvenim te\u017eavam?\">Kako bolj zdravo pe\u010di na \u017earu in se izogniti zdravstvenim te\u017eavam?<\/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.si\/blog\/fitnes-peka-na-zaru-kako-uzivati-brez-nepotrebnih-kalorij\/#Kaj_si_morate_zapomniti\" title=\"Kaj si morate zapomniti?\">Kaj si morate zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Peka na \u017earu v toplih ve\u010derih je neizogiben del poletja. Na \u017ealost \u0161e vedno obstajajo ljudje, ki <strong>dobijo kurjo polt \u017ee ob misli na polne mize hrane.<\/strong>&nbsp;Ne \u017eelijo ovirati svojega napredka s tem, da se brezglavo prenajedajo z vsem, kar vidijo na mizi. Druga skrajnost so tisti, ki brez razmi\u0161ljanja tla\u010dijo vse v usta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dana\u0161njem \u010dlanku vam bomo enkrat za vselej razlo\u017eili,&nbsp;<strong>da se hrane z \u017eara ni treba bati.<\/strong>&nbsp;Pokazali vam bomo, kako lahko na enostaven na\u010din pripravite obrok, ki je skladen z in se popolnoma prilega va\u0161i obi\u010dajni prehrani. Dali vam bomo tudi nasvete o osnovnih higienskih pravilih, ki jih je treba upo\u0161tevati,&nbsp;da se <strong>izognete zdravstvenim te\u017eavam, ki jih lahko povzro\u010di,<\/strong> na primer, napa\u010dno ravnanje z mesom.<\/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_si_naloziti_na_kroznik_pri_peki_na_zaru\"><\/span>Kaj si nalo\u017eiti na kro\u017enik pri peki na \u017earu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ne sledite dolo\u010deni dieti ali na\u010dinu prehranjevanja, na primer z nizko vsebnostjo ogljikovih hidratov, morate pri peki na \u017earu&nbsp;<strong>upo\u0161tevati pravila racionalne prehrane<\/strong>.&nbsp;<strong>Pri tem nam lahko pomaga koncept zdravega kro\u017enika.<\/strong>&nbsp;Preprosto povedano to pomeni, da morajo biti zastopana vsa makrohranila na na\u0161em kro\u017eniku v optimalnih razmerjih. Idealen kro\u017enik s hrano z \u017eara bi lahko vseboval, na primer, dve rezini mesa (velikosti 1-2 dlani), kos kruha ali drugo ogljikohidratno prilogo in ve\u010djo porcijo zelenjave. Za bolj\u0161i okus lahko dodamo malo omake za pomakanje, ki je hkrati vir ma\u0161\u010dobe, pa tudi marinada za meso. Odli\u010dno se obnesejo tudi ribe s pra\u017eenim krompirjem in zelenjavo na \u017earu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi na \u017earu z lahkoto pri\u010darate&nbsp;<strong>uravnote\u017eeno in zdravo jed z optimalnim razmerjem beljakovin, ogljikovih hidratov in ma\u0161\u010dob, ki vas prijetno nasiti.<\/strong>&nbsp;Poskusite se izogniti situaciji, ko si iz vsega, kar je na voljo, pripravite poln kro\u017enik, ali sku\u0161njavi 500-gramskega zrezka, po katerem se boste \u017eeleli samo zlekniti v posteljo, namesto da bi u\u017eivali v lepem dnevu s prijatelji in dru\u017eino. Zagotovo bo bolj\u0161a izbira kompleksen obrok, ki bo vseboval vsa makrohranila.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-1124x749.jpg\" alt=\"Kaj si nalo\u017eiti na kro\u017enik pri peki na \u017earu?\" class=\"wp-image-385934\" style=\"width:843px;height:562px\" title=\"Kaj si nalo\u017eiti na kro\u017enik pri peki na \u017earu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Beljakovine_meso_na_zaru_sir_tofu_in_druge_rastlinske_alternative\"><\/span>Beljakovine: meso na \u017earu, sir, tofu in druge rastlinske alternative<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osnova vsake peke na \u017earu so nedvomno&nbsp;<strong>beljakovine.<\/strong>&nbsp;Poznate koga, ki zakuri \u017ear, da spe\u010de pest zelenjave? Jaz zagotovo ne. Kakorkoli \u017ee, razli\u010dne vrste mesa, sirov in rastlinskih alternativ&nbsp;<strong>se razlikujejo tako po prehranskem profilu kot po dol\u017eini pe\u010denja na \u017earu.<\/strong>&nbsp;Zato jih bomo v spodnjih tabelah podrobneje raz\u010dlenili, da boste lahko bolje razumeli, kateri kos je pravi za vas. \u010ce posku\u0161ate shuj\u0161ati, izberite vire beljakovin, ki imajo<strong>&nbsp;manj ma\u0161\u010dob in s tem ni\u017ejo kalori\u010dno vrednost.<\/strong>&nbsp;Zato so ribe ali drugo pusto meso ali sir z manj ma\u0161\u010dobe odli\u010dna izbira. Nasprotno pa se izogibajte mastnemu mesu in siru ali mo\u010dno predelanim klobasam. Te pogosto vsebujejo malo mesa in veliko dodatkov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne pozabite pa, da <strong>navedene vrednosti veljajo le za sam vir surovih beljakovin.<\/strong>&nbsp;Sem ni uvr\u0161\u010dena marinada, v katero je vlo\u017eeno meso. \u010ce rezino pi\u0161\u010dan\u010djih prsi namo\u010dite v olje in ne pustite, da se odcedi, se lahko skupna kalori\u010dna vrednost mo\u010dno pove\u010da. Za vsak vir beljakovin navajamo tudi pribli\u017een \u010das, koliko naj kos ostane na \u017earu, da se dovolj spe\u010de. Podatki so samo okvirni. <strong>Skupni \u010das pe\u010denja je odvisen od debeline mesa in temperature \u017eara<\/strong><strong>.<\/strong>&nbsp;Odvisen bo tudi od tega ali pe\u010dete neposredno na ognju ali v foliji.&nbsp;[6-7]<\/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=\"37870,78073,86224,107446,111118\" ><\/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\">Meso &#8211; hranilne vrednosti na 100 g in okvirni \u010das pe\u010denja na \u017earu<\/h3>\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\"><strong>Vrsta mesa<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energijska vrednost<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Okvirni \u010das pe\u010denja na segretem \u017earu<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dje prsi<\/td><td class=\"has-text-align-center\" data-align=\"center\">110 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 6 minut na vsaki strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dja stegna brez kosti in ko\u017ee<\/td><td class=\"has-text-align-center\" data-align=\"center\">116 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 5 minut na vsaki strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Svinjski vrat brez kosti (pust)<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 minute na vsaki strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Svinjski file (pust)<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 minute na vsaki od \u0161tirih strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Goveji file<\/td><td class=\"has-text-align-center\" data-align=\"center\">125 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 minute na vsaki strani (\u010das je odvisen od \u017eelene stopnje prepe\u010denosti)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Goveja rebra (rahlo o\u010di\u0161\u010dena ma\u0161\u010dobe)<\/td><td class=\"has-text-align-center\" data-align=\"center\">166 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 uro na manj segretem \u017earu<\/td><\/tr><\/tbody><\/table><\/figure>\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\">Ribe in morski sade\u017ei &#8211; hranilne vrednosti na 100 g in okvirni \u010das pe\u010denja na \u017earu<\/h3>\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\"><strong>Vrsta mesa<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energijska vrednost<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u010cas priprave na segretem \u017earu<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Postrv<\/td><td class=\"has-text-align-center\" data-align=\"center\">166 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 minut na vsaki strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">206 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 8 minut na vsaki strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kozice<\/td><td class=\"has-text-align-center\" data-align=\"center\">85 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 &#8211; 3 minute na vsaki strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuna<\/td><td class=\"has-text-align-center\" data-align=\"center\">137 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 6 minut na vsaki strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tilapija<\/td><td class=\"has-text-align-center\" data-align=\"center\">89 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">pribli\u017eno 5 minut na vsaki strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sku\u0161a<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 7 minut na vsaki strani<\/td><\/tr><\/tbody><\/table><\/figure>\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\">Sir in rastlinske alternative mesa &#8211; hranilne vrednosti na 100 g in okvirni \u010das pe\u010denja na \u017earu<\/h3>\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\"><strong>Vrsta priloge<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energijska vrednost<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u010cas priprave na segretem \u017earu<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a> (povpre\u010dno)<\/td><td class=\"has-text-align-center\" data-align=\"center\">128 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 &#8211; 3 minute na vsaki strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh<\/a> (povpre\u010dno)<\/td><td class=\"has-text-align-center\" data-align=\"center\">169 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">pribli\u017eno 4 minute na vsaki strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sejtan<\/a> (povpre\u010dno)<\/td><td class=\"has-text-align-center\" data-align=\"center\">163 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 5 minut na vsaki strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hermelin<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 10 minut na vsaki strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hermelin z nizko vsebnostjo ma\u0161\u010dob<\/td><td class=\"has-text-align-center\" data-align=\"center\">241 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 10 minut na vsaki strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Halloumi<\/td><td class=\"has-text-align-center\" data-align=\"center\">321 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 minut na vsaki strani<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-1124x748.jpg\" alt=\"\" class=\"wp-image-385952\" style=\"width:843px;height:561px\" title=\"Siri na \u017earu in njihova kalori\u010dna vrednost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ogljikovi_hidrati_kruh_krompir_solate_kot_priloge\"><\/span>Ogljikovi hidrati: kruh, krompir, solate kot priloge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg beljakovin na va\u0161em kro\u017eniku ne smejo manjkati ogljikovi hidrati, ki&nbsp;<strong>slu\u017eijo kot primarni vir energije<\/strong>&nbsp;in so pogost del zdrave in uravnote\u017eene prehrane. Verjetno ne boste presene\u010deni, ko se bodo med peko na \u017earu na mizi pojavili klasi\u010dni pekovski izdelki. Toda to zna biti v\u010dasih dolgo\u010dasno. Zato jih poskusite vsaj rahlo pope\u010di na ognju. Ni pa slabo pripraviti pra\u017een krompir ali sladki krompir v foliji ali pepelu.&nbsp;<strong>Odli\u010dna izbira so tudi <\/strong><strong>ohlajene solate, <\/strong><strong>ki so hkrati osve\u017eilne.<\/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\"><strong>Kako pripraviti solato za jedi z \u017eara?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Osnova so lahko <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/testenine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">testenine<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/polnozrnati-kuskus-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kuskus<\/a>, <a href=\"https:\/\/gymbeam.si\/polnozrnata-psenica-bulgur-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur<\/a> ali celo proso.<\/li>\n\n\n\n<li>Manjkati ne sme niti sve\u017ea ali sterilizirana zelenjava.<\/li>\n\n\n\n<li>Za popestritev lahko dodate sir, kot je balkanski ali feta.<\/li>\n\n\n\n<li>Dodate lahko tudi&nbsp;<a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a>,&nbsp;kot sta \u017ee pripravljen&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-crni-fizol-pripravljen-za-uzivanje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fi\u017eol<\/a>&nbsp;ali&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-cicerika-pripravljeno-za-uzivanje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010di\u010derika<\/a>.<\/li>\n\n\n\n<li>Za\u010dinite z&nbsp;<a href=\"https:\/\/gymbeam.si\/zacimbe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">za\u010dimbami<\/a>, kapljico kisa ali&nbsp;<a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olja<\/a>, jogurtom ali kislo smetano.<\/li>\n\n\n\n<li>Pustite, da se ohladi in postrezite z mesom z \u017eara. <\/li>\n\n\n\n<li>\u010ce pa \u017eelite lahek obrok, lahko pose\u017eete le po zelenjavni solati z lahkim prelivom, nato pa ogljikove hidrate dopolnite druga\u010de. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priloga z ogljikovimi hidrati mora ustrezati pribli\u017eno <strong>1-<\/strong><strong>\u2060<\/strong><strong> 2 pestema<\/strong> pri peki na \u017earu. \u010ce jeste na primer zgoraj opisano solato, ne pozabite, da so lahko del nje tudi ve\u010dji kosi zelenjave, a si lahko brez skrbi nalo\u017eite nekoliko ve\u010djo porcijo.<\/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 is-style-default\"><strong>Naj so vam na\u0161i recepti v navdih:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-sveza-tabbouleh-solata-s-kvinojo-in-zelisci\/\" class=\"ek-link\"><strong>Tabbouleh s kvinojo<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tradicionalna-krompirjeva-solata-v-bolj-zdravi-razlicici\/\" class=\"ek-link\"><strong>Krompirjeva solata<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-grska-solata-s-testeninami\/\" class=\"ek-link\"><strong>Gr\u0161ka solata s testeninami<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1-1124x749.jpg\" alt=\"Solatne priloge pri peki na \u017earu\" class=\"wp-image-385967\" style=\"width:843px;height:562px\" title=\"Solatne priloge pri peki na \u017earu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mascobe_marinade_omake_za_pomakanje\"><\/span>Ma\u0161\u010dobe: marinade, omake za pomakanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg samega mesa, njegovih&nbsp;<a href=\"https:\/\/gymbeam.si\/pripravljene-jedi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinskih alternativ<\/a>&nbsp;in sira lahko&nbsp;<strong>v jedeh z \u017eara najdete tudi druge vire ma\u0161\u010dob v obliki marinad in omak za pomakanje.<\/strong>&nbsp;Povsem obi\u010dajno je, da meso mariniramo v me\u0161anici olja, \u010desna in zeli\u0161\u010d. Do neke mere lahko tak\u0161ne marinade pomagajo zmanj\u0161ati nastajanje rakotvornih snovi med peko na \u017earu. Ma\u0161\u010doba iz marinade tudi prepre\u010duje prijemanje hrane na re\u0161etko \u017eara ali folijo. Vendar to ne pomeni, da je mora biti veliko. \u010ce uporabljate peka\u010de za \u017ear,&nbsp;<strong>meso ne sme plavati v olju.<\/strong>&nbsp;Preden ga polo\u017eite na \u017ear, pustite, da se odcedi ali pa ga posu\u0161ite s papirnatimi brisa\u010dkami.&nbsp;[1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Enako lahko storite z marinirano zelenjavo, ki jo najprej polo\u017eite na papirnato brisa\u010dko,&nbsp;da <strong>odstranite odve\u010dno olje<\/strong>&nbsp;in nato spe\u010dete na \u017earu. Alternativa je jogurtova marinada, ki vsebuje bistveno manj ma\u0161\u010dob in kalorij. Pomanjkljivost je v tem, da se la\u017eje prime na \u017ear.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Enako je z omakami za pomakanje. \u010ce ne \u017eelite, da dodajo ve\u010d kalorij v va\u0161 energijski vnos kot samo meso, posezite po tistih <strong>z jogurtovo ali skutno osnovo<\/strong>.&nbsp;Dobra izbira so tudi omake za pomakanje iz kisle smetane. Enostavno dodate zeli\u0161\u010da, sol, \u010desen in poper ali poljubne za\u010dimbe in okusna doma\u010da pomaka je na mizi.&nbsp;Dobra izbira sta tudi <a href=\"https:\/\/gymbeam.si\/ketchup-s-stevio-470-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ke\u010dap<\/strong><\/a><strong>&nbsp;ali gor\u010dica<\/strong> ali na\u0161e<strong>&nbsp;ZERO omake,<\/strong>&nbsp;<strong>kot so<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.si\/brezkaloricna-omaka-bbq-sauce-320ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>barbecue<\/strong><\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/zero-omaka-medena-gorcica-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>medena gor\u010dica<\/strong><\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/brezkalorijska-omaka-sweet-chilli-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sladki \u010dili<\/strong><\/a>&nbsp;ali&nbsp;<a href=\"https:\/\/gymbeam.si\/brezkaloricna-omaka-curry-sauce-350ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>curry<\/strong><\/a>. \u010ce ne \u017eelite mo\u010dno pove\u010dati vnosa zaradi omak za pomakanje, se izogibajte tistim z majonezno osnovo.<\/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=\"Zelenjava\"><\/span>Zelenjava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zelenjava ni samo odli\u010den vir prehranskih vlaknin, ampak vam pomaga <strong>napolniti kro\u017enik s hrano, brez da bi pove\u010dali kalori\u010dno vrednost celotnega obroka.<\/strong>&nbsp;Na \u017earu najpogosteje najdemo sezonsko zelenjavo. Poleti so to, na primer, paradi\u017enik, paprika, kumare, jaj\u010devci in bu\u010dke. Vse te vrste nimajo ve\u010d kot <strong>40 kcal na 100 g.<\/strong>&nbsp;Tako vam sploh ni treba skrbeti za koli\u010dino in si lahko privo\u0161\u010dite ve\u010djo porcijo. Pozor le, \u010de je bila zelenjava na \u017earu marinirana v olju, saj lahko zaradi tega <strong>vsebuje ve\u010d ma\u0161\u010dobe.<\/strong>&nbsp;Zato posezite po sve\u017ei zelenjavi ali pa izberite kose z \u017eara, s katerih ste odstranili ve\u010dino olja, na primer s papirnato brisa\u010dko.<\/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=\"Sadje\"><\/span>Sadje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bi se radi po jedi z \u017eara posladkali? Tokrat pozabite na te\u017eke sladice, ki \u0161e bolj obremenijo va\u0161o prebavo.&nbsp;<strong>Posezite raje po sadju.<\/strong>&nbsp;Lahko ga pripravite tudi na \u017earu. Predvsem tiste vrste,&nbsp;ki <strong>vsebujejo ve\u010d sladkorja.<\/strong>&nbsp;Ananas in banane so na ognju odli\u010dne. Na povr\u0161ini se jim ustvari okusna <strong>karamelna skorjica<\/strong>. Ko\u0161\u010dke sadja lahko nabodete na jekleno nabodalo in ga tako pripravite. Ko mu dodate doma narejen&nbsp;<a href=\"https:\/\/gymbeam.si\/protein-ice-cream-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beljakovinski sladoled<\/strong><\/a><strong>,<\/strong>&nbsp;boste dobili uravnote\u017eeno sladico, ki ima okus kot iz kak\u0161ne fine restavracije.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-1124x749.jpg\" alt=\"Sadje na \u017earu kot sladica\" class=\"wp-image-385983\" style=\"width:843px;height:562px\" title=\"Sadje na \u017earu kot sladica\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prakticni_nasveti_kako_zmanjsati_kalorije_pri_peki_na_zaru\"><\/span>Prakti\u010dni nasveti, kako zmanj\u0161ati kalorije pri peki na \u017earu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preden damo meso na \u017ear, pustimo <strong>da se z njega<\/strong> <strong>odcedi olje<\/strong>, da se znebimo odve\u010dne ma\u0161\u010dobe. Potem ga ve\u010d ne izsu\u0161ujte.<\/li>\n\n\n\n<li>Odli\u010dno se obnese tudi <strong>jogurtova marinada<\/strong> za meso.<\/li>\n\n\n\n<li>Izberite <strong>vire beljakovin z nizko vsebnostjo ma\u0161\u010dob.<\/strong><\/li>\n\n\n\n<li><strong>Meso<\/strong> pripravljajte <strong>v foliji<\/strong>, kamor morate dati le minimalno koli\u010dino ma\u0161\u010dobe.<\/li>\n\n\n\n<li>\u010ce si \u017eelite burger z bolj mastnim mesom, si ga privo\u0161\u010dite, \u010de ustreza va\u0161emu dnevnemu vnosu. Druga mo\u017enost je, da si nalo\u017eite samo <strong>manj\u0161o porcijo.<\/strong>&nbsp;Nekateri ljudje predlagajo, da lahko vzamete liste solate namesto kruha in podobno. Nobeno presene\u010denje pa ni, da solata nikoli ne bo imela okusa po kruhu. Namesto izumljanja manj okusnih alternativ, je zagotovo bolj\u0161a izku\u0161nja, \u010de si privo\u0161\u010dite manj\u0161o porcijo pravega burgerja. Pripravite ga lahko, na primer, po na\u0161em receptu&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-socen-piscancji-burger-z-avokadom-in-jogurtovim-prelivom\/\" class=\"ek-link\"><strong>So\u010den pi\u0161\u010dan\u010dji burger z avokadom in jogurtovim prelivom.<\/strong><\/a><\/li>\n\n\n\n<li>Ne pozabite na&nbsp;<strong>zelenjavo in razli\u010dne solate.<\/strong>&nbsp;Izogibajte pa se velikim koli\u010dinam prelivov in marinad na osnovi olja.<\/li>\n\n\n\n<li>Jejte omake za pomakanje iz zrnatega sira ali&nbsp;<a href=\"https:\/\/gymbeam.si\/omake\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ZERO omake<\/strong><\/a><strong>.&nbsp;<\/strong><\/li>\n\n\n\n<li>Ne pozabite, da tudi&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" class=\"ek-link\">pija\u010da<\/a>&nbsp;\u0161teje. Eno pollitrsko pivo morda ima enako kalorij kot 200 g pi\u0161\u010dan\u010djih prsi, ki vas pa bodo zagotovo hitreje nasitile. Zato izbirajte pametno.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti preprosti nasveti vam bodo&nbsp;<strong>pomagali prihraniti kalorije<\/strong>&nbsp;in pripraviti uravnote\u017een kro\u017enik hrane z \u017eara. \u010ce pa imate dolo\u010deno \u0161tevilo kalorij, ki jih lahko zau\u017eijete na dan, je dobro, da to upo\u0161tevate pri peki na \u017earu. \u010ce veste, da boste zve\u010der pojedli ve\u010dji obrok ali spili nekaj pija\u010de, je dobro, <strong>da to upo\u0161tevate pri dnevnem vnosu<\/strong>.<strong> Zato zmanj\u0161ajte porcijo kosila ali zajtrka ali pa izpustite popoldansko malico.<\/strong>&nbsp;Ne boste zgre\u0161ili, \u010de se na \u017ear <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/\" class=\"ek-link\">odpravite pe\u0161<\/a>&nbsp;ali&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" class=\"ek-link\">s kolesom<\/a>. Tako boste pove\u010dali svoj izdatek \u010dez dan in po vadbi boste \u0161e bolj u\u017eivali v zaslu\u017eenih dobrotah na \u017earu.<\/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\">Kako se lahko kro\u017enika hrane z \u017eara razlikujeta po kalorijah?<\/h3>\n\n\n\n<p>Za la\u017ejo predstavo primerjajmo dva razli\u010dna kro\u017enika s hrano z \u017eara, ki sta <strong>po koli\u010dini hrane videti skoraj enaka,<\/strong>&nbsp;a se bistveno razlikujeta po kalori\u010dni vrednosti (vse vrednosti so izra\u010dunane iz surovih sestavin). \u010ceprav je druga razli\u010dica na kro\u017eniku morda videti ve\u010dja, ima skoraj polovico manj kalorij. Zato bodite previdni pri izbiri dolo\u010denih jedi, da ne boste nevede zau\u017eili ve\u010dine dnevnega vnosa kalorij v enem obroku.<\/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\">\n<h3 class=\"wp-block-heading\">Razli\u010dica \u0161t. 1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>120 g svinjske vratovine (marinirane v olju, pribli\u017eno 10 ml ostane na mesu) <\/li>\n\n\n\n<li>120 g hermelina v foliji (rahlo premazanega z oljem, pribli\u017eno 5 ml)<\/li>\n\n\n\n<li>30 ml \u010desnovo-majonezne omake za pomakanje <\/li>\n\n\n\n<li>100 g peciva (kruh, \u017eemljice)<\/li>\n<\/ul>\n\n\n\n<p><strong>Hranilne vrednosti: 55 g beljakovin, 49 g ogljikovih hidratov, 87 g ma\u0161\u010dob, 4 g prehranskih vlaknin, 1207 kcal<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-h3\">Razli\u010dica \u0161t. 2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>160 g postrvi na \u017earu v foliji (s 4-gramskim ko\u0161\u010dkom masla)<\/li>\n\n\n\n<li>\u00bd (50 g) light hermelina (lahko premazanega z oljem, pribli\u017eno 3 ml)<\/li>\n\n\n\n<li>30 ml&nbsp;<a href=\"https:\/\/gymbeam.si\/brezkaloricna-omaka-bbq-sauce-320ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO OMAKE Barbecue<\/a><\/li>\n\n\n\n<li>zelenjavna solata s kuskusom (100 g paradi\u017enika, 50 g paprike, 100 g kumare, 40 g&nbsp;<a href=\"https:\/\/gymbeam.si\/polnozrnati-kuskus-gymbeam.html\" target=\"_blank\" aria-label=\"kuskusa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kuskusa<\/a>, kisov preliv)<\/li>\n<\/ul>\n\n\n\n<p><strong>Hranilne vrednosti: 48 g beljakovin, 37 g ogljikovih hidratov, 32 g ma\u0161\u010dob, 4 g prehranskih vlaknin, 636 kcal<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"824\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-1124x824.jpg\" alt=\"Riba na \u017earu v foliji ima manj ma\u0161\u010dob in kalorij\" class=\"wp-image-385998\" style=\"width:843px;height:618px\" title=\"Riba na \u017earu v foliji ima manj ma\u0161\u010dob in kalorij\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-1124x824.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-400x293.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-1536x1126.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-2048x1501.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_bolj_zdravo_peci_na_zaru_in_se_izogniti_zdravstvenim_tezavam\"><\/span>Kako bolj zdravo pe\u010di na \u017earu in se izogniti zdravstvenim te\u017eavam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalorije in okusi niso edino, kar bi vas moralo skrbeti pri peki na \u017earu. \u0160e pomembneje se je osredoto\u010diti na&nbsp;<strong>pravilno ravnanje s sestavinami in splo\u0161ne higienske navade.<\/strong>&nbsp;S tem se boste izognili zdravstvenim te\u017eavam, do katerih lahko pride zaradi napa\u010dnega ravnanja. Zato smo zbrali najpomembnej\u0161a na\u010dela, ki jih morate upo\u0161tevati pri vsaki peki na \u017earu:<\/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>Pred in po ravnanju s katerokoli sestavino si <strong>umivajte roke vsaj 20 sekund<\/strong> s toplo vodo, najbolje z milom.<\/li>\n\n\n\n<li>Vsi, ki z vami obedujejo, naj si pred jedjo umijejo roke. Ker se pri peki na \u017earu hrane na mizi pogosto dotikamo z rokami, je treba upo\u0161tevati stro\u017eje higienske ukrepe in temu prilagoditi pogoje.<\/li>\n\n\n\n<li><strong>Izogibajte se navzkri\u017eni kontaminaciji.<\/strong>&nbsp;Ne uporabljajte istih pripomo\u010dkov (no\u017e, deska za rezanje itd.) za pripravo razli\u010dnih sestavin, kot sta meso in kruh. Prav tako shranjujte te sestavine lo\u010deno. Na\u0161 \u010dlanek vam utegne pomagati pri tem <a href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-shranjevati-zivila-da-cim-dlje-ostanejo-sveza\/\" class=\"ek-link\"><strong>Kako pravilno shranjevati \u017eivila, da \u010dim dlje ostanejo sve\u017ea.<\/strong><\/a><\/li>\n\n\n\n<li><strong>Pri peki na \u017earu ne uporabljajte iste posode in jedilnega pribora za surovo in kuhano meso.<\/strong>&nbsp;\u010ce na primer uporabljate iste vilice za isto\u010dasno obra\u010danje surovega in kuhanega mesa, lahko bakterije (npr. salmonela) iz surovega mesa vstopijo v kuhano meso in povzro\u010dijo zdravstvene te\u017eave.<\/li>\n\n\n\n<li>Proti koncu pe\u010denja mesa ne nama\u017eite z marinado, v kateri je bilo surovo meso shranjeno. Spet <strong>bi lahko pri\u0161lo do prenosa bakterij.<\/strong><\/li>\n\n\n\n<li>Uporabljajte <strong>temperaturno stabilno ma\u0161\u010dobo,<\/strong>&nbsp;kot je<a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-canola-cooking-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> repi\u010dno olje<\/strong><\/a>.<\/li>\n\n\n\n<li>Ko ve\u010derjate zunaj, majoneznih omak za pomakanje in mle\u010dnih izdelkov ne pu\u0161\u010dajte dlje \u010dasa na soncu, da se ne pokvarijo. <\/li>\n\n\n\n<li>Pri pri\u017eiganju ognja uporabljajte&nbsp;<strong>nestrupene v\u017eigalnike.<\/strong>&nbsp;Ne uporabljajte bencina ali dizla.<\/li>\n\n\n\n<li>Kupujte&nbsp;<strong>kakovostno meso znanega porekla<\/strong>. Nekatere vrste, kot je govedina, sploh ne potrebujejo marinade, le sol in poper. In \u010de imate raje marinirano meso, si marinado pripravite sami doma in ne kupujete mariniranega mesa, za katerega ne veste, kaj vsebuje in v kak\u0161nem stanju je bilo marinirano.<\/li>\n\n\n\n<li>Meso polo\u017eimo na segret \u017ear in vzdr\u017eujemo temperaturo. Ne pecite ga predolgo na slabem ognju, da ne boste na koncu dobili mesa, ki bo gumijasto kot podplat \u010devlja. <\/li>\n\n\n\n<li>Vedno pazite, da, meso <strong>ni surovo.<\/strong>&nbsp;Temperaturo lahko preverite s termometrom. \u010ce ga nimate, odre\u017eite kos na najdebelej\u0161em mestu in pred serviranjem preverite, ali je pe\u010deno. Pri pripravi vam lahko pomagajo okvirni \u010dasi pe\u010denja, ki smo jih navedli zgoraj za posamezne vrste mesa.<\/li>\n\n\n\n<li>Poskusite meso zau\u017eiti \u010dim prej po toplotni obdelavi, <strong>da ne bo dolgo stalo na mizi.<\/strong><\/li>\n\n\n\n<li>Hrana na mizi naj bo pokrita, <strong>da nanjo ne sedajo \u017eu\u017eelke<\/strong>, ki lahko prena\u0161ajo bakterije. Pecivo hranite v vre\u010dkah ali pa ga pokrijte s \u010disto krpo, sklede za solato lahko pokrijete s pokrovom, meso pa enostavno pokrijte s folijo.<\/li>\n\n\n\n<li><strong>Po vsaki peki \u017ear o\u010distite<\/strong>, da bo spet lepo pripravljen za naslednjo peko.&nbsp;[2]<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-1124x750.jpg\" alt=\"Kako bolj zdravo pe\u010di na \u017earu in se izogniti zdravstvenim te\u017eavam?\" class=\"wp-image-386013\" style=\"width:843px;height:563px\" title=\"Kako bolj zdravo pe\u010di na \u017earu in se izogniti zdravstvenim te\u017eavam?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako zmanj\u0161ati tveganje za nastanek rakotvornih snovi?<\/h3>\n\n\n\n<p>Nobena skrivnost ni, da pri pe\u010denju na \u017earu&nbsp;<strong>nastajajo tudi snovi, ki povzro\u010dajo raka,<\/strong>&nbsp;vklju\u010dno s HCA (heterocikli\u010dni amini) in PAH (policikli\u010dni aromatski ogljikovodiki). Te snovi so tako imenovani mutageni, kar pomeni, da lahko povzro\u010dijo spremembe v DNK, te pa so povezane s potencialno ve\u010djim tveganjem za razvoj nekaterih vrst raka (predvsem prebavnega trakta).&nbsp;[1] [3]<\/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>HCA<\/strong>&nbsp;tvorijo aminokisline, sladkorji, kreatin in kreatinin, ki reagirajo pri visokih temperaturah.<\/li>\n\n\n\n<li><strong>PAH<\/strong>&nbsp;nastajajo, ko ma\u0161\u010doba in sok iz mesa na \u017earu kapljata v ogenj in povzro\u010data dim. Ta dim vsebuje zgoraj omenjene PAH, ki se usedajo na povr\u0161ini mesa.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S tega vidika je peka na \u017earu lahko eden najmanj primernih na\u010dinov priprave mesa. Te potencialno \u0161kodljive snovi <strong>nastanejo pri visokih temperaturah,<\/strong>&nbsp;ko se meso za\u017ege. Najve\u010d rakotvornih snovi na primer vsebuje pe\u010dena slanina, sledi ji svinjina.&nbsp;[4-5]<\/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 is-style-default\"><strong>Kako na najmanj\u0161o mo\u017eno mero zmanj\u0161ati nastajanje teh snovi?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zato poskusite pripraviti <strong>bolj puste kose<\/strong> in pred peko odstranite vidno ma\u0161\u010dobo.<\/li>\n\n\n\n<li>Nastanek nevarnih snovi lahko zmanj\u0161ate tudi <strong>z uporabo marinade.<\/strong>&nbsp;Odli\u010dna kombinacija je temperaturno stabilno olje z zeli\u0161\u010di, \u010desnom in za\u010dimbami.<\/li>\n\n\n\n<li>Koli\u010dino ne\u017eelenih snovi lahko zmanj\u0161ate tudi tako, da meso redno prema\u017eete z marinado (vendar ne uporabljajte tiste, v kateri ste imeli surovo meso, da bakterije ne pridejo v pripravljeno meso).<\/li>\n\n\n\n<li>Meso redno obra\u010dajte, da se ne za\u017ege. Za\u017egano meso \u010dim prej odstranite z \u017eara. <\/li>\n\n\n\n<li>Najbolje je, da je <strong>meso na \u017earu \u010dim kraj\u0161i \u010das<\/strong>. Najbolj pomembno je seveda, da je dovolj pe\u010deno.<\/li>\n\n\n\n<li>Odli\u010dna mo\u017enost je tudi peka na \u017earu v foliji.<\/li>\n\n\n\n<li>Pred serviranjem <strong>odre\u017eite \u010drne dele<\/strong> in dodajte zajetno porcijo zelenjave, ki vsebuje veliko antioksidantov.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-1124x749.jpg\" alt=\"Kako zmanj\u0161ati tveganje za nastanek rakotvornih snovi?\" class=\"wp-image-386028\" style=\"width:843px;height:562px\" title=\"Kako zmanj\u0161ati tveganje za nastanek rakotvornih snovi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_morate_zapomniti\"><\/span>Kaj si morate zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ob\u010dasna peka na \u017earu <strong>ni nujno stra\u0161ljiva stvar, tako glede oblike kot tudi zdravja.<\/strong>&nbsp;Pravzaprav je izbira hrane vedno odvisna od vas. \u010ce pazite na svojo postavo, poskusite izbrati <strong>vire beljakovin z manj\u0161im dele\u017eem ma\u0161\u010dob<\/strong> in jih dopolnite s porcijo ogljikovih hidratov ter zelenjave. Idealno je tudi, da se izogibate teko\u010dim kalorijam v obliki sladkih gaziranih pija\u010d in alkohola. Upo\u0161tevati morate tudi <strong>higienske smernice<\/strong>, da zmanj\u0161ate tveganje zastrupitve s hrano. Prav tako lahko zmanj\u0161ate <strong>tveganje za razvoj ne\u017eelenih snovi, ki povzro\u010dajo raka<\/strong>. Preprosto uporabite marinado in skraj\u0161ajte \u010das pe\u010denja mesa na \u017earu. Seveda vedno poskrbite, da sta predvsem perutnina in svinjina dovolj pe\u010dena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne pozabite, da je pri \u017earu poleg hrane najpomembnej\u0161e, da <strong>kakovostno pre\u017eivite \u010das s svojimi najdra\u017ejimi.<\/strong>&nbsp;Zato se ne obremenjujte preve\u010d s hrano in u\u017eivajte v skupnem \u010dasu. \u010ce imate med prijatelji koga, ki se boji hoditi na peko na \u017earu, da ne bi izgubil forme, delite z njim na\u0161 \u010dlanek.<\/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\/oils\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOils\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\/sauces\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSauces\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>Ni nujno, da pri peki na \u017earu nastane nezdravo za\u017egano meso, polno ma\u0161\u010dob in kalorij. V dana\u0161njem \u010dlanku vam prina\u0161amo preprost vodnik o tem, kako izbrati sestavine, ko \u017eelite shuj\u0161ati. V njem so tudi nasveti za bolj zdravo peko na \u017earu.<\/p>\n","protected":false},"author":100,"featured_media":386085,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6783,7359,7155,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-389232","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-piscancje-meso","9":"tag-prehrana-sl","10":"tag-priprava-jedi","11":"tag-zdravje","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 na \u017earu pe\u010di zdravo in brez odve\u010dnih kalorij? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Na \u017earu lahko pe\u010dete zdravo in brez dodatnih kalorij. 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