{"id":390574,"date":"2022-08-31T12:57:23","date_gmt":"2022-08-31T10:57:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=390574"},"modified":"2022-08-31T12:57:24","modified_gmt":"2022-08-31T10:57:24","slug":"kako-hitro-shujsati-brez-stetja-kalorij","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-brez-stetja-kalorij\/","title":{"rendered":"Kako hitro shuj\u0161ati brez \u0161tetja 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\/kako-hitro-shujsati-brez-stetja-kalorij\/#Caji_za_hujsanje_vas_ne_bodo_resili_Resitev_je_nizek_energijski_vnos\" title=\"\u010caji za huj\u0161anje vas ne bodo re\u0161ili. Re\u0161itev je nizek energijski vnos.\">\u010caji za huj\u0161anje vas ne bodo re\u0161ili. Re\u0161itev je nizek energijski vnos.<\/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-hitro-shujsati-brez-stetja-kalorij\/#Ne_pricakujte_cudezev_in_raje_hujsajte_pocasi\" title=\"Ne pri\u010dakujte \u010dude\u017eev in raje huj\u0161ajte po\u010dasi\">Ne pri\u010dakujte \u010dude\u017eev in raje huj\u0161ajte po\u010dasi<\/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-hitro-shujsati-brez-stetja-kalorij\/#9_nasvetov_kako_preprosto_zmanjsati_vnos_energije_in_shujsati_s_hrano\" title=\"9 nasvetov, kako preprosto zmanj\u0161ati vnos energije in shuj\u0161ati s hrano\">9 nasvetov, kako preprosto zmanj\u0161ati vnos energije in shuj\u0161ati s hrano<\/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-hitro-shujsati-brez-stetja-kalorij\/#Kako_povecati_dnevno_porabo_energije\" title=\"Kako pove\u010dati dnevno porabo energije?\">Kako pove\u010dati dnevno porabo energije?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-brez-stetja-kalorij\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017delite izgubiti nekaj kilogramov, vendar vas misel na tehtanje, spremljanje \u0161tevilk in nenehno preverjanje hrane stra\u0161i? Ste utrujeni od spremljanja, ali ste danes pretiravali s koli\u010dino ma\u0161\u010dob ali vam primanjkuje beljakovin? Dobra novica je, da vam tega ni treba. Tehtanje hrane in spremljanje posamezne energijske vrednosti vnosa je u\u010dinkovito in uspe\u0161no, vendar ni nujno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Caji_za_hujsanje_vas_ne_bodo_resili_Resitev_je_nizek_energijski_vnos\"><\/span>\u010caji za huj\u0161anje vas ne bodo re\u0161ili. Re\u0161itev je nizek energijski vnos.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Huj\u0161anje vam bo uspelo le, \u010de bo <strong>va\u0161 energijski vnos manj\u0161i od energijske porabe<\/strong>. Ne boste shuj\u0161ali s \u010dude\u017enimi \u010daji ali pitjem jabol\u010dnega kisa, temve\u010d z zmanj\u0161anjem koli\u010dine energije, ki jo sprejmete s hrano, in <strong>pove\u010danjem porabe energije z vsakodnevno vadbo<\/strong>.&nbsp;Vendar vam ni treba skrbeti, da bo koli\u010dina hrane izjemno majhna in da boste stradali. Kakovosten <a href=\"https:\/\/gymbeam.si\/blog\/nacrt-priprave-obrokov-za-2000-kcal\/\"><strong>na\u010drt<\/strong><\/a> za zmanj\u0161anje koli\u010dine hrane z veliko koli\u010dino hrane z nizko energijsko vrednostjo vas lahko preseneti z nepri\u010dakovano velikimi porcijami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Nizka poraba energije je klju\u010d do huj\u0161anja\" class=\"wp-image-381381\" width=\"843\" height=\"563\" title=\"Nizka poraba energije je klju\u010d do huj\u0161anja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Preden za\u010dnemo, moramo odgovoriti na vpra\u0161anja, ki se porajajo vsem, ki \u017eelijo za\u010deti huj\u0161ati:<\/strong><\/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\"><li>Kako hitro bom shuj\u0161al\/-a?<\/li><li>Koliko \u010dasa mi bi vzelo?<\/li><li>Ali mi bo uspelo pred poroko?<\/li><li>Ali lahko v enem mesecu izgubim 15 kilogramov?<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clanek <a href=\"https:\/\/gymbeam.si\/blog\/10-stvari-ki-jih-morate-vedeti-preden-zacnete-hujsati\/\"><strong>10 stvari, ki jih morate vedeti, preden za\u010dnete huj\u0161ati<\/strong><\/a> lahko pomaga razjasniti temo huj\u0161anja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ne_pricakujte_cudezev_in_raje_hujsajte_pocasi\"><\/span>Ne pri\u010dakujte \u010dude\u017eev in raje huj\u0161ajte po\u010dasi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda vam bo uspelo, \u010de se boste odlo\u010dili za <strong>drasti\u010dno dieto<\/strong>. Vendar ste lahko skoraj prepri\u010dani, da se bo te\u017ea \u010dez nekaj mesecev vrnila, najverjetneje z nekaj dodatnimi kilogrami. Zaradi stroge diete se pogosto izgubi ma\u0161\u010doba, a tudi mi\u0161i\u010dna masa. Vendar pa tega <strong>drasti\u010dnega pristopa ni mogo\u010de ohraniti dlje \u010dasa<\/strong>, zato se boste prej ali slej vrnili k svojim prvotnim navadam. Vrnitev k stari prehrani obi\u010dajno povzro\u010di tudi pove\u010danje telesne te\u017ee, vendar tokrat verjetno predvsem v obliki ma\u0161\u010dobe. Da bi se izognili <strong><a href=\"https:\/\/gymbeam.si\/blog\/jo-jo-efekt-in-kako-se-boriti-proti-njemu\/\">jojo u\u010dinku<\/a><\/strong> in omogo\u010dili telesu, da se prilagodi nenehnim spremembam, je bolj koristno<strong> po\u010dasno huj\u0161anje<\/strong>. Priporo\u010dljivo je, da <strong>huj\u0161ate 0,5 do 1 kg na teden<\/strong>. Vendar pa je hitrost, s katero vam bo uspelo shuj\u0161ati, odvisna od \u0161tevilnih dejavnikov. Pomembno bo na primer, kak\u0161na je va\u0161a za\u010detna te\u017ea ali kako dosledno boste upo\u0161tevali na\u010drt zmanj\u0161evanja telesne mase. <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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d informacij o tej temi najdete tudi v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\">Preproste osnove huj\u0161anja: Presene\u010deni boste nad tem, kar je zares pomembno<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_nasvetov_kako_preprosto_zmanjsati_vnos_energije_in_shujsati_s_hrano\"><\/span>9 nasvetov, kako preprosto zmanj\u0161ati vnos energije in shuj\u0161ati s hrano<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Jejte redno, ve\u010d obrokov na dan, izogibajte se prigrizkom med obroki.<\/h3>\n\n\n\n<p>&#8220;Tako malo jem, pa \u0161e vedno ne shuj\u0161am!&#8221; Gospa Novak, ki je po zajtrku pojedla prigrizek &#8211; dve porciji sadja, se je \u010dez nekaj \u010dasa vrnila po pest ore\u0161\u010dkov, nato pa je poskusila, kaj je skuhala. Ko je pojedla svoje kosilo, je pojedla tudi tisto, kar je ostalo na otro\u0161kih kro\u017enikih, in si privo\u0161\u010dila pi\u0161kote ob popoldanski kavi. Prigrizek ji ni bil dovolj, zato je pozneje pojedla \u0161e nekaj suhega sadja, zve\u010der pa je med gledanjem televizijske oddaje pote\u0161ila svoj apetit s sirom in \u0161e nekaj ore\u0161\u010dki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"Kako preprosto zmanj\u0161ati vnos energije in shuj\u0161ati s hrano?\" class=\"wp-image-381396\" width=\"843\" height=\"562\" title=\"Kako preprosto zmanj\u0161ati vnos energije in shuj\u0161ati s hrano?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Na prvi pogled se ji zdi, da so porcije majhne, poleg tega pa je nenehno la\u010dna, zato je prepri\u010dana, da je njen energijski vnos <strong>majhen<\/strong>. V resnici pa energijska vrednost vseh \u017eivil, ki jih je pojedla med glavnimi obroki, <strong>nadomesti vsaj en obilnej\u0161i obrok<\/strong>. In tako lahko energijski vnos zlahka postane previsok, da bi ji uspelo shuj\u0161ati. \u0160tevilni majhni prigrizki pogosto ka\u017eejo na to, da so glavni obroki preve\u010d omejujo\u010di in nezadovoljivi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne naredite iste napake kot gospa Novak. <strong>Prenehajte s prigrizki med obroki<\/strong>. Privo\u0161\u010dite si tri glavne obroke in, \u010de vam ustreza, dodajte dva prigrizka. Od vas je odvisno, ali boste jedli trikrat, \u0161tirikrat ali petkrat na dan. Vsakdo je druga\u010den. Vendar poskrbite, da <strong>\u010dez dan ne boste jedli ni\u010desar dodatnega.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d nasvetov, preberite na\u0161 \u010dlanek z naslovom<strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/\"> Kako vas prigrizki ovirajo pri huj\u0161anju? 11 preprostih na\u010dinov, kako nadzorovati svojo prehrano<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Kako shuj\u0161ati brez vadbe? Ustrezno sestavite jedilnik, ne pozabite na beljakovine in vlaknine<\/h3>\n\n\n\n<p>Predpisano dieto brez zgoraj omenjenih prigrizkov boste lahko dalj \u010dasa vzdr\u017eevali le, <strong>\u010de vas bo hrana dovolj nasitila<\/strong>. Polnovreden obrok, po katerem niste la\u010dni, vsebuje <strong>kompleksne ogljikove hidrate, beljakovine, ma\u0161\u010dobe in vlaknine<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1124x749.jpeg\" alt=\"Kako shuj\u0161ati brez vadbe? Ustrezno sestavite jedilnik, ne pozabite na beljakovine in vlaknine\" class=\"wp-image-381413\" width=\"843\" height=\"562\" title=\"Kako shuj\u0161ati brez vadbe? Ustrezno sestavite jedilnik, ne pozabite na beljakovine in vlaknine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kaj vsebuje ogljikove hidrate in katera \u017eivila je treba u\u017eivati?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Prvi\u010d, vsa <strong><a href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eita<\/a><\/strong> vsebujejo ogljikove hidrate. To so na primer p\u0161enica, r\u017e, je\u010dmen, koruza, oves, proso, ri\u017e ali proso.<\/li><li>Ne pozabimo na <strong>psevdo\u017eitarice<\/strong> &#8211; ajdo, amarant, kvinojo.<\/li><li>Naslednji na seznamu so <strong>vsi izdelki iz \u017eitaric in psevdo\u017eitaric<\/strong>. Sem spadajo pecivo, <a href=\"https:\/\/gymbeam.si\/moka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">moka<\/a>, testenine, bulgur, ovseni kosmi\u010di, zdrob, zdrob, musli, razli\u010dne <a href=\"https:\/\/gymbeam.si\/bio-beljakovinska-kasa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">instant ka\u0161e<\/a> itd.<\/li><li>Sestavljene ogljikove hidrate najdemo tudi v <strong><a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnicah<\/a><\/strong> &#8211; le\u010di, fi\u017eolu, grahu, fi\u017eolu mungo, \u010di\u010deriki itd.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kaj vsebuje beljakovine in katera \u017eivila je treba u\u017eivati?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Meso in mesni izdelki, <a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribe<\/a> in morski sade\u017ei<\/strong> so vir beljakovin.<\/li><li>Sem spadajo tudi vsi <strong>mle\u010dni izdelki<\/strong> &#8211; siri, skuta, jogurti, kremni sir itd.<\/li><li>Vklju\u010dena so tudi <strong>jajca<\/strong> ali <strong>rastlinske alternative<\/strong> mesu, kot so <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>, <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>, sojino meso, robi ali <a href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>.<\/li><li><strong>Stro\u010dnice<\/strong> so tudi rastlinski vir beljakovin.<\/li><li>Ne pozabite na koncentrirane vire beljakovin, kot so <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sirotkine<\/strong><\/a> ali <strong><a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" class=\"ek-link\">rastlinske<\/a> beljakovine<\/strong> ali <a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beljakovinske plo\u0161\u010dice<\/strong><\/a>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kaj vsebuje ma\u0161\u010dobe in katera \u017eivila je treba u\u017eivati?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Ma\u0161\u010dobe so v vseh <strong>\u017eivalskih proizvodih<\/strong> (meso, ribe, mesni izdelki, mle\u010dni izdelki).<\/li><li>Izberite <strong>pusto meso<\/strong> in <strong>mesne izdelke<\/strong> ter <strong>mle\u010dne izdelke<\/strong> z manj\u0161o vsebnostjo ma\u0161\u010dob.<\/li><li>Pomembno je omeniti tudi rastlinske ma\u0161\u010dobe v <strong><a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oljih<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" class=\"ek-link\">ore\u0161\u010dkih in semenih<\/a><\/strong>.<\/li><li>Dober vir ma\u0161\u010dob so tudi <strong>mastne morske ribe<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kaj vsebuje vlaknine in katera \u017eivila je treba u\u017eivati?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Najve\u010d vlaknin vsebujejo <strong>stro\u010dnice<\/strong>.<\/li><li>Drugi po vrsti so <strong>polnozrnati izdelki<\/strong>, kot so polnozrnati kruh, polnozrnate testenine, ekolo\u0161ki ri\u017e, ovseni kosmi\u010di itd.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primeru vam bomo pokazali pravilno in nepravilno sestavljen zajtrk. V ponedeljek zjutraj si je na\u0161a prijateljica gospa Novak privo\u0161\u010dila <strong>ovsene kosmi\u010de<\/strong>, kuhane v vodi, in jim dodala <strong>banano in maline<\/strong>. V torek zjutraj je pojedla jogurt z ajdovimi kosmi\u010di, ki mu je dodala jagode in nekaj mandljev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po katerem obroku je bila bolj sita?&nbsp;V torek je bila zagotovo dlje \u010dasa sita, saj je <strong>hrana vsebovala vsa hranila<\/strong> (jogurt &#8211; vir beljakovin, kosmi\u010di &#8211; vir kompleksnih ogljikovih hidratov in vlaknin, jagode &#8211; vir vlaknin, mandlji &#8211; vir ma\u0161\u010dob). Ponedeljkov zajtrk &#8211; kosmi\u010di, voda in sadje &#8211; je bil brez beljakovin in vira ma\u0161\u010dob.&nbsp;Prav beljakovine so imele najve\u010djo vlogo, saj imajo med vsemi makrohranili <strong>najve\u010djo zasitno sposobnost<\/strong> in tako mo\u010dno vplivajo na ob\u010dutek sitosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o prehrani si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\">Kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Sestavite svoj zdrav kro\u017enik<\/h3>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Ogljikove hidrate, beljakovine in ma\u0161\u010dobe v hrani razporedite v skladu z naslednjimi pravili:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Polovico kro\u017enika napolnite z zelenjavo in sadjem<\/strong>, ki vam bosta zagotovila <strong>antioksidante, vitamine in minerale<\/strong> ter vas zaradi vsebnosti vlaknin nasitila. Na dan bi morali pojesti vsaj <strong>400 g zelenjave<\/strong> in <strong>200 g sadja<\/strong>.<\/li><li><strong>\u00bc kro\u017enika naj bo zapolnjena z beljakovinami<\/strong><\/li><li><strong>Preostalo \u00bc kro\u017enika napolnite z ogljikovimi hidrati<\/strong>. Izberite \u017eivila, ki vsebujejo <strong>kompleksne ogljikove hidrate<\/strong> (\u017eita in \u017eitni izdelki), najbolje njihove <strong>polnozrnate razli\u010dice<\/strong> (polnozrnati kruh, polnozrnate testenine, ekolo\u0161ki ri\u017e itd.).<\/li><li>Ma\u0161\u010dobe so del vseh \u017eivil \u017eivalskega izvora, ki jih redno uporabljamo pri kuhanju, zato se vam nanje ni treba posebej osredoto\u010dati. Vendar pa ne morete zgre\u0161iti, \u010de si privo\u0161\u010dite majhno pest ore\u0161\u010dkov ali semen in 2-krat na teden jeste morske ribe. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/sk-verzia-min-1124x1049-1.webp\" alt=\"Zdrav kro\u017enik\" class=\"wp-image-381432\" width=\"843\" height=\"787\" title=\"Zdrav kro\u017enik\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/sk-verzia-min-1124x1049-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/sk-verzia-min-1124x1049-1-400x373.webp 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Z roko izmerite velikost porcije<\/h3>\n\n\n\n<p>Da bi ugotovili pravo koli\u010dino hrane, vam je ni treba tehtati. <strong>Vse, kar morate storiti za merjenje porcije, je, da namesto tehtnice uporabite roko<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/OK___OK-_-portion-by-hand_01-_-SK.png\" alt=\"Ocenjevanje porcije hrane z roko\" class=\"wp-image-381754\" width=\"787\" height=\"410\" title=\"Ocenjevanje porcije hrane z roko\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/OK___OK-_-portion-by-hand_01-_-SK.png 1049w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/OK___OK-_-portion-by-hand_01-_-SK-400x209.png 400w\" sizes=\"auto, (max-width: 787px) 100vw, 787px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kako to narediti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Beljakovinska hrana<\/strong> naj bo velika kot va\u0161a <strong>dlan<\/strong>.&nbsp;Ena dlan ustreza pribli\u017eno 20-30 g beljakovin, kar pomeni skodelico jogurta, 2 jajci ali 85-115 g tofuja ali kuhanega mesa.<\/li><li><strong>Ogljikovih hidrato<\/strong>v naj bo toliko, <strong>kolikor jih lahko spravite v pest<\/strong>.&nbsp;Ena pest vsebuje pribli\u017eno <strong>20-30 g ogljikovih hidratov<\/strong>, to pa je lahko <strong>100-130 g kuhane priloge, rezina kruha ali en srednje velik kos sadja<\/strong>.<\/li><li><strong>Porcija zelenjave je velika kot pest<\/strong>.&nbsp;Ena tako velika porcija ustreza pribli\u017eno 100-130 g zelenjave.<\/li><li>Uporabite <strong>toliko ma\u0161\u010dobe, da je porcija velika kot palec<\/strong>. Na kro\u017enik lahko damo palec ore\u0161\u010dkov ali orehovega masla, palec masla ali palec olja (1 \u017elica). Koli\u010dina ma\u0161\u010dobe na porcijo je 7-12 g. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/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\/06\/OK-_-portion-by-hand_02-_-SK-1124x749.png\" alt=\"Uporabite roko in izmerite pravo koli\u010dino hrane\" class=\"wp-image-381680\" width=\"843\" height=\"562\" title=\"Uporabite roko in izmerite pravo koli\u010dino hrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/OK-_-portion-by-hand_02-_-SK-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/OK-_-portion-by-hand_02-_-SK-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/OK-_-portion-by-hand_02-_-SK.png 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>Za povpre\u010dno \u017eensko je lahko videti nekako takole:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>En dnevni obrok<\/strong>: en obrok (1 dlan) beljakovinskih \u017eivil, en obrok (1 dlan) ogljikohidratnih \u017eivil, en obrok (1 pest) zelenjave, en obrok (palec) ma\u0161\u010dob.<\/li><li><strong>Vnos za ves dan<\/strong>: 4-6 obrokov ogljikohidratnih \u017eivil, 4-6 obrokov beljakovinskih \u017eivil, 4-6 obrokov ma\u0161\u010dob, 4-6 obrokov zelenjave<\/li><li>Prera\u010dunano je priporo\u010deni dnevni vnos <strong>1400-2100 kcal<\/strong>, 115-170 g beljakovin, 125-185 g ogljikovih hidratov in 50-80 g ma\u0161\u010dob.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>Za povpre\u010dnega mo\u0161kega je lahko videti nekako takole:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>En dnevni obrok<\/strong>: 2 porciji (2 pesti) beljakovinskih \u017eivil, 2 porciji (2 pesti) ogljikohidratnih \u017eivil, 2 porciji (2 pesti) zelenjave, 2 porciji (2 palca) ma\u0161\u010dob.<\/li><li><strong>Vnos za ves dan<\/strong>: 6-8 obrokov ogljikohidratnih \u017eivil, 6-8 obrokov beljakovinskih \u017eivil, 6-8 obrokov ma\u0161\u010dob, 6-8 obrokov zelenjave<\/li><li>Prera\u010dunano je priporo\u010deni dnevni vnos <strong>2300-3100 kcal<\/strong>, 180-245 g beljakovin in 205-270 g ogljikovih hidratov.&nbsp;85-115 g ma\u0161\u010dob <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>Pribli\u017ene energijske in hranilne vrednosti v obrokih za povpre\u010dno \u017eensko:<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-left\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Porcija<\/th><th class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/th><th class=\"has-text-align-center\" data-align=\"center\">Kalorije<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 pest beljakovinskih \u017eivil<\/strong><\/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\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 pest ogljikohidratnih \u017eivil<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">110 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 pest zelenjave<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 palec ma\u0161\u010dobe<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2 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\">90 kcal<\/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<h4 class=\"is-style-default wp-block-heading\"><strong>Pribli\u017ene energijske in hranilne vrednosti v obrokih za povpre\u010dnega mo\u0161kega:<\/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\">Porcija<\/th><th class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/th><th class=\"has-text-align-center\" data-align=\"center\">Kalorije<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 pest beljakovinskih \u017eivil<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">145 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 pest ogljikohidratnih \u017eivil<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 pest zelenjave<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 palec ma\u0161\u010dobe<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2 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\">100 kcal<\/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<p>\u010ce \u017eelite <strong>shuj\u0161ati<\/strong>, si privo\u0161\u010dite <strong>1-2 obroka ogljikovih hidratov<\/strong> in <strong>1-2 obroka ma\u0161\u010dob<\/strong>.&nbsp;Hkrati pa je pomembno opazovati, ali je huj\u0161anje uspe\u0161no ali ne, in na podlagi tega nadalje spreminjati obroke. Za dosego \u017eelenega cilja in zmanj\u0161anje telesne te\u017ee pa je potrebna tudi <strong>pravilna izbira \u017eivil<\/strong>. Tudi pri uporabi te metode ocenjevanja porcij morate vedno izbrati dobro \u0161unko namesto salame, navaden jogurt namesto sladkega ali polnozrnati kruh namesto belega. Uravnote\u017eena prehrana, ki vsebuje prava \u017eivila, bo s\u010dasoma prinesla rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Bodite pozorni na hrano in jejte po\u010dasi<\/h3>\n\n\n\n<p>Priznajte, da se ne morete upreti temu, da bi si ob vsakem obroku privo\u0161\u010dili kak\u0161no serijo ali se razpr\u0161ili z dru\u017eabnimi omre\u017eji? \u010ce je tako, boste verjetno <strong>pojedli ve\u010d hrane<\/strong>, kot \u010de bi se osredoto\u010dili le na kro\u017enik, pribor in hrano. Ko se ukvarjamo z drugimi dejavnostmi kot z jedjo, so na\u0161i mo\u017egani zmedeni in informacij o ob\u010dutku lakote in sitosti ne obdelujejo pravo\u010dasno.&nbsp;Zato se redno dogaja, da vam ne povedo, da ste imeli dovolj in da je \u010das, da preostanek kosila pospravite v hladilnik. \u010ce bi se osredoto\u010dili le na samo kosilo, bi verjetno veliko prej za\u010dutili prijeten ob\u010dutek sitosti in pojedli manj\u0161i obrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobna te\u017eava se pojavi tudi pri <strong>prehitrem prehranjevanju<\/strong>. Tudi v tem primeru povezava med prebavnim traktom in mo\u017egani deluje z zakasnitvijo. Zato je pomemben nasvet: <strong>jejte po\u010dasi in se osredoto\u010dite le na hrano<\/strong>. Tako se boste izognili temu, da bi pojedli ve\u010d hrane, kot bi lahko zadostovalo za to, da se nasitite. V idealnem primeru bi morali biti 80% polni, pri \u010demer je pomembno, da poslu\u0161amo tudi svoje telo in ob\u010dutke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tehniki t.i. \u010duje\u010dega prehranjevanja, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/\"><strong>30-dnevni izziv, ki vam bo pomagal trajno shuj\u0161ati in se zdravo prehranjevati<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1124x751.png\" alt=\"\u010cuje\u010de prehranjevanje vam lahko pomaga shuj\u0161ati\" class=\"wp-image-381447\" width=\"843\" height=\"563\" title=\"\u010cuje\u010de prehranjevanje vam lahko pomaga shuj\u0161ati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1124x751.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1536x1026.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59.png 1548w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Ne izpu\u0161\u010dajte obrokov v jutranjih urah, razen \u010de je to del va\u0161ega na\u010drta<\/h3>\n\n\n\n<p>Pogosto se zdi, da je v <strong>ve\u010dernih urah hrana nenadoma bolj mamljiva in da se je te\u017eko nadzorovati.<\/strong>&nbsp;Se v tem prepoznate?&nbsp;\u010ce je odgovor pritrdilen, razmislite, kako je va\u0161a prehrana videti zjutraj in zgodaj popoldne.&nbsp;Zelo pogosto se zgodi, da sta pretirana lakota in \u017eelja v drugi polovici dneva posledica ob\u010dutnega omejevanja koli\u010dine hrane ali izpu\u0161\u010danja obrokov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">V boju proti lakoti in \u017eelji po hrani lahko uporabite naslednje nasvete:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Ne izpu\u0161\u010dajte glavnih obrokov.<\/li><li>Ne zmanj\u0161ujte porcij, da bi zmanj\u0161ali energijski vnos. Popoldne verjetno ne boste zdr\u017eali, in kar ste si odrekli zjutraj, boste nadoknadili zve\u010der.<\/li><li>Ne izklju\u010dujte ogljikovih hidratov ali ma\u0161\u010dob, posku\u0161ajte upo\u0161tevati celotno hranilno sestavo obrokov.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izpu\u0161\u010danje obrokov in prelaganje u\u017eivanja prvega obroka na popoldne je lahko v redu, \u010de oseba sledi tako imenovanemu <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-prekinitveni-post\/\"><strong>prekinitvenemu postu<\/strong><\/a>. V tem primeru sta vnos hrane in urnik prehrane nadzorovana, oseba pa verjetno nima te\u017eav z nenadzorovano lakoto in \u017eeljo po hrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Izlo\u010dite \u017eivila z visoko energijsko vrednostjo<\/h3>\n\n\n\n<p>Nekatera \u017eivila in skupine \u017eivil preprosto vsebujejo <strong>preve\u010d kalorij<\/strong>.&nbsp;To so na primer industrijsko predelana \u017eivila z <strong>visoko vsebnostjo ma\u0161\u010dob in enostavnih ogljikovih hidratov<\/strong>, ki imajo <strong>minimalno hranilno vrednost<\/strong> (nimajo vitaminov, mineralov, beljakovin itd.), kot so razli\u010dne sladkarije. Nekatera od teh \u017eivil morda vsebujejo koristna hranila, vendar skupaj z njimi dobite tudi <strong>nepotrebno veliko kalorij<\/strong>. Ker je cilj pri huj\u0161anju zmanj\u0161ati vnos energije, je pomembno, da ta \u017eivila poznate in jih omejite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-1124x749.jpg\" alt=\"Izlo\u010dite \u017eivila z visoko energijsko vrednostjo\" class=\"wp-image-381462\" width=\"843\" height=\"562\" title=\"Izlo\u010dite \u017eivila z visoko energijsko vrednostjo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>V naslednji preglednici najdete nasvete, kako nadomestiti ta \u017eivila<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Neustrezna hrana<\/th><th>Primerna alternativa<\/th><\/tr><\/thead><tbody><tr><td>Pe\u010den musli<\/td><td><a href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">M\u00fcsli<\/a>, navadni <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kosmi\u010di<\/a> (ovseni, r\u017eeni, ajdovi itd.)<\/td><\/tr><tr><td>Sladke \u017eitarice za zajtrk (\u010dokoladne kroglice itd.)<\/td><td>\u017dita iz polnozrnate moke, kot so ajdova, pirina itd.<\/td><\/tr><tr><td>Sladkana instant ka\u0161a<\/td><td>Navadna instant ka\u0161a, ki jo sladkate na primer z aromatiziranimi sirotkinimi beljakovinami ali cikorijinim sirupom in sadjem.<\/td><\/tr><tr><td>Ore\u0161\u010dki, prevle\u010deni z in drugimi prelivi<\/td><td>Ore\u0161\u010dki brez obloge, kot so <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\/mandlji-raw-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandlji<\/a>, <a href=\"https:\/\/gymbeam.si\/pekan-orehi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pekani<\/a> itd.<\/td><\/tr><tr><td>Sladkani kremni jogurti<\/td><td>Navadni jogurti z vsebnostjo ma\u0161\u010dob do 4 %, z nekaj marmelade ali sadja<\/td><\/tr><tr><td>Sladkani kisli napitki (kefirjevo mleko itd.)<\/td><td>Navadni kisli napitki z okusom, podobnim jogurtu, ali sladkani s sladilom<\/td><\/tr><tr><td>Salame, klobase, hot dogi<\/td><td>Visokokakovostne \u0161unke z najmanj 92% vsebnostjo mesa<\/td><\/tr><tr><td>Mle\u010dna \u010dokolada<\/td><td>\u010cokolada z visokim dele\u017eem kakava, vsaj 70 %<\/td><\/tr><tr><td>Pi\u0161koti, vaflji, \u010dokoladne plo\u0161\u010dice itd.<\/td><td>Pi\u0161koti z dele\u017eem polnozrnate moke in zmanj\u0161ano vsebnostjo sladkorja, doma\u010di pi\u0161koti ali plo\u0161\u010dice, <a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske plo\u0161\u010dice<\/a> ali <a href=\"https:\/\/gymbeam.si\/energijske-ploscice-flapjack\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flapjacki<\/a>.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:3px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Ne pijte kalorij in u\u017eivajte le vodo<\/h3>\n\n\n\n<p>Pija\u010de, ki vsebujejo energijo iz <strong>sladkorja<\/strong> ali <strong>alkohola<\/strong>, so prva stvar, ki jo je treba sprva vsaj omejiti, s\u010dasoma pa jo je najbolje odstraniti iz prehrane osebe, ki posku\u0161a shuj\u0161ati.&nbsp;Da boste razumeli, zakaj, vam bomo to prikazali s primerom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1124x746.png\" alt=\"\u010ce \u017eelite shuj\u0161ati, ne pijte kalorij in u\u017eivajte le vodo\" class=\"wp-image-381481\" width=\"843\" height=\"560\" title=\"\u010ce \u017eelite shuj\u0161ati, ne pijte kalorij in u\u017eivajte le vodo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1124x746.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-400x265.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1536x1019.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33.png 1784w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Dva prijatelja gresta skupaj na kosilo in vsak ob obroku spije 0,5 l teko\u010dine. Lucija naro\u010di kokakolo, sladkano s sladkorjem, Martina pa vodo. Po kosilu se odpravita v kavarno, kjer Martina spije nesladkan espresso in vodo, medtem ko Lucija naro\u010di frapp\u00e9 (ali podoben kavni napitek), ki vsebuje sladek sirup in polnomastno mleko, ter doma\u010do limonado s sirupom. Kasneje iz radovednosti primerjata, kak\u0161en je bil njun energijski vnos. Rezultati so pribli\u017eno naslednji:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Martina<\/th><th><\/th><th>Lucija<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>PIJA\u010cA<\/td><td>ENERGIJSKA VREDNOST<\/td><td>PIJA\u010cA<\/td><td>ENERGIJSKA VREDNOST<\/td><\/tr><tr><td>Voda 0.5 l<\/td><td>0 kcal<\/td><td>Coca Cola, 0.5 l<\/td><td>230 kcal<\/td><\/tr><tr><td>Espresso brez sladkorja ali mleka<\/td><td>7 kcal<\/td><td>Frapp\u00e9 250 ml<\/td><td>250 kcal<\/td><\/tr><tr><td>Voda 0.5 l<\/td><td>0 kcal <\/td><td>Doma\u010da limonada 0.3 l<\/td><td>150 kcal<\/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<p>Rezultat bo za Lucijo verjetno veliko presene\u010denje. V obliki napitkov je prejela do <strong>630 kcal<\/strong>. En velik glavni obrok s ko\u0161\u010dkom \u010dokolade kot sladico ima lahko tak\u0161no energijsko vrednost. Vendar je ti napitki niso nasitili, zato si ta dan kot vedno privo\u0161\u010di \u0161e popoldanski prigrizek in ve\u010derjo. Ob koncu dneva bo torej zau\u017eila 630 kcal ve\u010d energije, kot \u010de bi izbrala enake pija\u010de kot Martina. \u010ce so vse pija\u010de podobne tem pija\u010dam, je polo\u017eaj \u0161e slab\u0161i. <strong>Kar sme\u0161no je, da bi lahko samo z omejitvijo teh 630 kcal v dveh tednih izgubila 1 kg ma\u0161\u010dobe (1 kg ma\u0161\u010dobe ima energijsko vrednost pribli\u017eno 8.200 kcal).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tej temi, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\">Kje se skrivajo teko\u010de kalorije in kako te prazne kalorije prepre\u010dujejo huj\u0161anje?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Privo\u0161\u010dite si dober spanec<\/h3>\n\n\n\n<p>Pogosto zanemarjena in podcenjena pomo\u010d pri huj\u0161anju je dolg in <strong>kakovosten spanec<\/strong>.&nbsp;Spanje vpliva na proizvodnjo hormonov, ki so odgovorni za ob\u010dutek lakote in sitosti.&nbsp;<strong>Leptin<\/strong> nam sporo\u010da, da smo siti in da moramo prenehati jesti.&nbsp;Hormon <strong>grelin<\/strong> je odgovoren za signaliziranje ob\u010dutka lakote.&nbsp;Te\u017eava je v tem, da ima oseba, ki ji primanjkuje spanca, ni\u017ejo raven leptina in s tem manj\u0161i ob\u010dutek sitosti.&nbsp;Nasprotno pa se grelin izlo\u010da v ve\u010djih koli\u010dinah in povzro\u010da ve\u010dji ob\u010dutek lakote.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-1124x749.jpg\" alt=\"Pri huj\u0161anju je pomemben dober spanec\" class=\"wp-image-381498\" width=\"843\" height=\"562\" title=\"Pri huj\u0161anju je pomemben dober spanec\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Vendar manj\u0161a sitost in lakota sploh <strong>ne ustrezata va\u0161im dejanskim potrebam<\/strong>. Posledi\u010dno zaradi pomanjkanja spanja zau\u017eijete ve\u010d energije, kot jo dejansko potrebujete. <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 \u017eelite izvedeti ve\u010d o tej temi, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\">Spanec: Naju\u010dinkovitej\u0161i booster in topilec ma\u0161\u010dob obenem<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_povecati_dnevno_porabo_energije\"><\/span>Kako pove\u010dati dnevno porabo energije?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izguba telesne te\u017ee ni odvisna le od tega, ali na\u010drtno telovadite ali ne, ampak tudi od tega, kako aktivni ste \u010dez dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Tukaj je nekaj nasvetov za pove\u010danje dnevne aktivnosti:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010ce opravljate sede\u010de delo, se pred prihodom v slu\u017ebo ali na univerzo <strong>kratko sprehodite<\/strong> (tudi 10-15 minut).<\/li><li>Med delovnim \u010dasom ve\u010dkrat vstanite, se sprehodite po stavbi, po kampusu&#8230;<\/li><li>Namesto da bi se vso pot vozili z javnim prevoznim sredstvom, <strong>pojdite nekaj postaj pe\u0161<\/strong>.<\/li><li>Nadomestite dvigalo s <strong>stopnicami<\/strong>.<\/li><li>Bodite aktivni tudi doma, <strong>\u010di\u0161\u010denje<\/strong> ali <strong>delo na vrtu<\/strong> je prav tako pomembno.<\/li><li>Pomagajte si s \u0161tevcem korakov in si zastavite cilj <strong>10.000 korakov na dan<\/strong>.&nbsp;Ta koli\u010dina je primerna referen\u010dna vrednost za zdravo odraslo osebo.<\/li><li>V idealnem primeru vklju\u010dite <strong>namensko vadbo<\/strong> v obliki aerobne vadbe ali vadbe za mo\u010d, po mo\u017enosti njuno kombinacijo.<\/li><li>Poskusite s topilci ma\u0161\u010dob, da pospe\u0161ite presnovo. Pri izbiri vam bo pomagal na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najucinkovitejsi-topilec-mascob-in-kako-ga-uporabiti\/\">Kako izbrati naju\u010dinkovitej\u0161i topilec ma\u0161\u010dob in kako ga uporabljati?<\/a><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d informacij o tem, kako shuj\u0161ati, najdete tudi v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/\">Kaj je najpomembnej\u0161i dejavnik pri huj\u0161anju<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bi shuj\u0161ali, vam ni treba \u0161teti kalorij.&nbsp;Vendar pa morate upo\u0161tevati nekaj preprostih pravil, da bo va\u0161 energijski vnos manj\u0161i od porabe.&nbsp;Upo\u0161tevajte <strong>redni na\u010drt obrokov z ve\u010d obroki na dan<\/strong>, med katerimi ne boste prigriznili. Pripravite obroke, ki vsebujejo vse hranilne snovi &#8211; dobra pomo\u010d je lahko upo\u0161tevanje tako imenovanega <strong>zdravega kro\u017enika<\/strong> ali preprosto uporaba velikosti roke.&nbsp;<strong>Omejite \u017eivila s preve\u010d energije in pija\u010de<\/strong>, ki vsebujejo sladkor in alkohol.&nbsp;Nenazadnje se pri prehranjevanju osredoto\u010dite le na hrano, ne zanemarite spanja in se dovolj gibajte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Huj\u0161anje je pogosto povezano s \u0161tetjem kalorij in tehtanjem obrokov. V \u010dlanku vam bomo ponudili u\u010dinkovite nasvete, kako shuj\u0161ati tudi brez \u0161tetja kalorij.<\/p>\n","protected":false},"author":156,"featured_media":381639,"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":[121],"tags":[6375,7359,7443,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-390574","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-prehrana-sl","10":"tag-telesna-mascoba","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 hitro shuj\u0161ati brez \u0161tetja kalorij - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160tetje kalorij in tehtanje hrane je povezano s huj\u0161anjem. 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