{"id":390694,"date":"2022-08-31T13:51:47","date_gmt":"2022-08-31T11:51:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=390694"},"modified":"2025-11-10T16:57:54","modified_gmt":"2025-11-10T15:57:54","slug":"kako-napraviti-zdrav-i-hranjiv-smoothie-korak-po-korak","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-napraviti-zdrav-i-hranjiv-smoothie-korak-po-korak\/","title":{"rendered":"Kako napraviti zdrav i hranjiv smoothie &#8211; korak po korak"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-napraviti-zdrav-i-hranjiv-smoothie-korak-po-korak\/#Sto_je_smoothie\" title=\"\u0160to je smoothie?\">\u0160to je smoothie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-napraviti-zdrav-i-hranjiv-smoothie-korak-po-korak\/#Kako_napraviti_smoothie_s_pravim_nutritivnim_profilom\" title=\"Kako napraviti smoothie s pravim nutritivnim profilom?\">Kako napraviti smoothie s pravim nutritivnim profilom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-napraviti-zdrav-i-hranjiv-smoothie-korak-po-korak\/#Kada_piti_smoothije\" title=\"Kada piti smoothije?\">Kada piti smoothije?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-napraviti-zdrav-i-hranjiv-smoothie-korak-po-korak\/#Jesu_li_smoothieji_zdravi\" title=\"Jesu li smoothieji zdravi?\">Jesu li smoothieji zdravi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kako-napraviti-zdrav-i-hranjiv-smoothie-korak-po-korak\/#Koliko_dugo_smoothie_ostaje_svjez\" title=\"Koliko dugo smoothie ostaje svje\u017e?\">Koliko dugo smoothie ostaje svje\u017e?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kako-napraviti-zdrav-i-hranjiv-smoothie-korak-po-korak\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Na prvi pogled ni\u0161ta se ne \u010dini zdravije od napitka punog mije\u0161anog vo\u0107a. U jednom obroku mo\u017eete dobiti <strong>nekoliko komada vo\u0107a, ora\u0161astih plodova i drugih zdravih namirnica.<\/strong> \u010cini se kao odli\u010dna vitaminska bomba, ali i ovaj napitak ima svoju caku. \u010cesto se zaboravlja da smoothie nije samo <strong>pun<\/strong> vitamina, ve\u0107 i <strong>energije<\/strong>. Pa kako onda slo\u017eiti smoothie da ne bude energetski jednak kao dva glavna obroka? A kako osigurati da i dalje ima sve va\u017ene hranjive sastojke i dobro vas zasiti? Sve \u0107ete to nau\u010diti u dana\u0161njem \u010dlanku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_smoothie\"><\/span><strong>\u0160to je smoothie?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Smoothie je pi\u0107e koje se dobiva mije\u0161anjem razli\u010ditih namirnica. Glavni sastojak je obi\u010dno <strong>vo\u0107e<\/strong>, koje se mo\u017ee kombinirati s <strong>povr\u0107em<\/strong>, <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>ora\u0161astim plodovima<\/strong><\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>zobi<\/strong><\/span><\/a>, <strong>jogurtom<\/strong>, <strong>mlijekom<\/strong> ili drugim namirnicama. Sastojci se zatim pomije\u0161aju s ne\u0161to teku\u0107ine kako bi se dobila teku\u0107a konzistencija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Na \u0161to je potrebno pripaziti?<\/strong><\/h3>\n\n\n\n<p>Smoothie se mo\u017ee \u010diniti kao savr\u0161eni zdravi me\u0111uobrok. Me\u0111utim, \u010dest problem s ovim pi\u0107em je njegova <strong>visoka kalorijska vrijednost<\/strong> i <strong>udio \u0161e\u0107era<\/strong>. Jedna \u010da\u0161a mo\u017ee sadr\u017eavati onoliko komadi\u0107a vo\u0107a koliko ina\u010de pojedete u tri dana. Vjerojatno ne biste mogli pojesti toliko hrane u krutom obliku, ali je vrlo lako popiti. Tako\u0111er je uobi\u010dajeno da smoothie sadr\u017ei puno <strong>masno\u0107e<\/strong> zbog velike koli\u010dine ora\u0161astih plodova, maslaca od ora\u0161astih plodova ili drugih izvora masti u njemu. U obliku smoothieja mo\u017eete popiti nekoliko puta vi\u0161e energije nego \u0161to bi vam bilo potrebno. Osim toga, teku\u0107i smoothie ne\u0107e vas zasititi tako dobro kao vo\u0107e u krutom obliku. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Kako mo\u017ee izgledati takva energetska bomba?<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Sastojci<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Energetska vrijednost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1 velika banana (120 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">113 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 marelica (40 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 breskva (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">200 ml punomasnog mlijeka<\/td><td class=\"has-text-align-center\" data-align=\"center\">127 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15 g maslaca od kikirikija<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pola avokada<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Nakon \u0161to sve to zbrojite, kona\u010dna energetska vrijednost iznosi <strong>594 kcal.<\/strong> Na primjer, 100 g mlije\u010dne \u010dokolade ili jedan veliki ru\u010dak imaju istu energetsku koli\u010dinu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg\" alt=\"Kako napraviti zdravi smoothie?\" class=\"wp-image-384982\" style=\"width:843px;height:562px\" title=\"Kako napraviti zdravi smoothie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_napraviti_smoothie_s_pravim_nutritivnim_profilom\"><\/span><strong>Kako napraviti smoothie s pravim nutritivnim profilom?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada dobro isplanirate \u0161to \u0107ete ubaciti u blender, mo\u017eete napraviti kompletan obrok koji mo\u017ee zamijeniti jutarnji ili popodnevni me\u0111uobrok, a ponekad \u010dak i doru\u010dak ili ru\u010dak po potrebi. Kako to u\u010diniti?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Odaberite pravu teku\u0107inu<\/strong><\/h3>\n\n\n\n<p>Da biste napravili pi\u0107e, morate ne\u010dim <strong>razrijediti<\/strong> izmiksanu hranu. Ovisno o tome koliko \u017eelite da vam smoothie bude gust, odlu\u010dujete o koli\u010dini teku\u0107ine. Normalna porcija je <strong>100-200 ml<\/strong> teku\u0107ine. Mo\u017eete koristiti <strong>vodu, kravlje mlijeko<\/strong> ili razne <a href=\"https:\/\/gymbeam.hr\/ostali-napitci\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">biljne napitke<\/span><\/strong><\/a> (soja, badem, ri\u017ea, zob itd.)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teku\u0107ina razrje\u0111uje pi\u0107e i mo\u017ee utjecati na ugodan okus. Ali pazite da <strong>u smoothie ne unesete previ\u0161e kalorija.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Koliko se energije dodaje smoothieju kori\u0161tenjem razli\u010ditih teku\u0107ina?<\/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\"><p style=\"text-align: center\">Teku\u0107ina<strong style=\"text-align: inherit\">\/ 100 ml<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Energetska vrijednost<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">nemasno mlijeko 0,5% masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">polumasno mlijeko 1,5% masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">punomasno mlijeko 3,5% masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">napitak od ri\u017ee<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">napitak od soje<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">napitak od kokosa<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">napitak od zobi<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">napitak od badema<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/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=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-1124x749.jpg\" alt=\"Prava teku\u0107ina za pripremu smoothieja\" class=\"wp-image-384997\" style=\"width:843px;height:562px\" title=\"Prava teku\u0107ina za pripremu smoothieja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Dodajte povr\u0107e<\/strong><\/h3>\n\n\n\n<p>Svaki smoothie treba sadr\u017eavati <strong>1-2 porcije <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>. 1 porcija<\/strong> je veli\u010dine va\u0161e <strong>\u0161ake<\/strong>. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Koje povr\u0107e dobro funkcionira u smoothiejima:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lisnato povr\u0107e (svje\u017ei \u0161pinat, ra\u0161tika, zelena salata itd.)<\/li>\n\n\n\n<li>cikla, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/mrkva-hr\/\" class=\"ek-link\">mrkva<\/a><\/li>\n\n\n\n<li>krastavac, stabljike celera<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/bundeva-hr\/\" class=\"ek-link\">bundeva<\/a> (npr. Hokkaido), <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tikvica-hr\/\" class=\"ek-link\">tikvice<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodavanjem povr\u0107a pove\u0107avate sadr\u017eaj <strong>vitamina, antioksidansa<\/strong> i <strong>minerala<\/strong>. Smoothie \u0107e tako\u0111er biti bogatiji <strong>vlaknima<\/strong>, zahvaljuju\u0107i kojima \u0107e vas <strong>vi\u0161e<\/strong> zasititi. \u017delite li dodatno pove\u0107ati sadr\u017eaj antioksidansa i drugih tvari koje promi\u010du zdravlje, u smoothie mo\u017eete dodati prah zelene superhrane pod nazivom <a href=\"https:\/\/gymbeam.hr\/bio-greens-mix-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Greens Mix<\/span><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smoothie koji sadr\u017ei 1-2 porcije povr\u0107a mo\u017ee biti dobro rje\u0161enje za ljude koji imaju problema s dovoljnim unosom povr\u0107a. Preporu\u010dena koli\u010dina povr\u0107a dnevno je <strong>400 g<\/strong> (ovo se mo\u017ee posti\u0107i ako pojedete npr. 1 ve\u0107u raj\u010dicu, \u2153 krastavca i 1 ve\u0107u mrkvu). <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg\" alt=\"Povr\u0107e za smoothije\" class=\"wp-image-385012\" style=\"width:843px;height:562px\" title=\"Povr\u0107e za smoothije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Dodajte malo vo\u0107a<\/strong><\/h3>\n\n\n\n<p>Smoothie bez vo\u0107a ne bi bio smoothie. \u010cesto, me\u0111utim, ovaj sastojak predstavlja problem, kada se koristi previ\u0161e. Kako biste <strong>izbjegli<\/strong> pretjerani unos energije i \u0161e\u0107era, u smoothie dodajte <strong>jednu ili najvi\u0161e dvije porcije vo\u0107a<\/strong>. <strong>1 porcija<\/strong> vo\u0107a stane u va\u0161u <strong>ruku<\/strong>. U praksi to mo\u017ee biti npr. 1 mala banana i \u0161aka jagoda (2 porcije vo\u0107a). <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dnevni preporu\u010deni unos vo\u0107a je <strong>200 g<\/strong>. Dodate li ovu koli\u010dinu u smoothie, va\u0161 dnevni unos vo\u0107a je ispunjen. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svaka vrsta vo\u0107a daje smoothieju druga\u010diji okus i konzistenciju pa mo\u017eete isprobavati razli\u010dite kombinacije. Za raznolikost i ukras, u smoothie mo\u017eete dodati nekoliko komadi\u0107a liofiliziranog vo\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Koje vo\u0107e dobro djeluje u smoothiejima?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>banana, mango<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/jabuke-hr\/\" class=\"ek-link\">jabuke<\/a>, kru\u0161ke<\/li>\n\n\n\n<li>marelice, breskve, nektarine<\/li>\n\n\n\n<li>bobi\u010dasto vo\u0107e (jagode, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maline-hr\/\" class=\"ek-link\">maline<\/a>, borovnice&#8230;)<\/li>\n\n\n\n<li>mo\u017eete koristiti svje\u017ee ili smrznuto vo\u0107e<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Vo\u0107e: koliko kalorija i koje vitamine i minerale ono sadr\u017ei?<\/strong> <\/span><\/a>uvjerit \u0107e vas koliko je vo\u0107e zapravo korisno.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg\" alt=\"Prikladno vo\u0107e za smoothije\" class=\"wp-image-385027\" style=\"width:843px;height:562px\" title=\"Prikladno vo\u0107e za smoothije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Ne zaboravite na proteine<\/strong><\/h3>\n\n\n\n<p>Proteini bi tako\u0111er trebali biti dio svakog smoothieja. To je nutrijent koji ima <strong>najve\u0107u sposobnost zasi\u0107enja<\/strong>. Nakon dodavanja proteina, mo\u017eete biti sigurni da vi\u0161e ne\u0107ete biti gladni neko vrijeme nakon \u0161to popijete smoothie. Proteine \u200b\u200btreba redovito nadokna\u0111ivati \u200b\u200btijekom dana, jer ih tijelo ne skladi\u0161ti poput ugljikohidrata ili masti.<span style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U napitak dodajte <strong>1-2 porcije hrane bogate proteinima<\/strong>, ovisno radi li se o manjem me\u0111uobroku ili vam je potreban obilniji obrok. <strong>Jedna porcija<\/strong> treba biti velika kao va\u0161 dlan. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Koji izvori proteina dobro djeluju u smoothiejima:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161alica obi\u010dnog jogurta, 150 g <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017eeg sira<\/a><\/li>\n\n\n\n<li>150 ml mlije\u010dnog kefira, acidofilnog mlijeka, mla\u0107enice ili jogurta<\/li>\n\n\n\n<li>jedna \u0161alica (20-30 g) <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" class=\"ek-link\"><span style=\"color: #ff6600\">sirutke<\/span><\/a> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" class=\"ek-link\">biljnih proteina<\/a><\/span> (u ovom slu\u010daju \u0107e biti potrebno dodati ve\u0107u koli\u010dinu teku\u0107ine za razrje\u0111ivanje)<\/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.hr\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg\" alt=\"izvori proteina za smoothije\" class=\"wp-image-385043\" style=\"width:843px;height:562px\" title=\"izvori proteina za smoothije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"30162,46228,32899,60667,39070,48844,30539,7677,6860,56773,29952,28324,58399,58729,28324,64225,5331 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Dodajte slo\u017eene ugljikohidrate<\/strong><\/h3>\n\n\n\n<p>Ako <strong>puni obrok<\/strong> (kao \u0161to je ru\u010dak ili doru\u010dak) \u017eelite zamijeniti smoothiejem, dodajte <strong>jednu porciju<\/strong> slo\u017eenih ugljikohidrata. To nije potrebno u slu\u010daju ranog ili kasnog me\u0111uobroka. Jedna porcija slo\u017eenih ugljikohidrata jednaka je jednoj <strong>\u0161aci<\/strong>. Razne \u017eitarice najbolje djeluju jer ih nakon mije\u0161anja napitka jedva mo\u017eete primijetiti. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Koji ugljikohidrati dobro djeluju u smoothiejima:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zobene pahuljice<\/li>\n\n\n\n<li>ra\u017eene pahuljice<\/li>\n\n\n\n<li>pahuljice od heljde<\/li>\n\n\n\n<li>je\u010dmene pahuljice<\/li>\n\n\n\n<li>p\u0161eni\u010dne pahuljice<\/li>\n\n\n\n<li>ri\u017eine pahuljice itd.<\/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.hr\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg\" alt=\"Pogodni ugljikohidrati za smoothije\" class=\"wp-image-385060\" style=\"width:843px;height:562px\" title=\"Pogodni ugljikohidrati za smoothije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Na kraju dodajte malo masti zdravog izvora\n<\/strong><\/h3>\n\n\n\n<p>U smoothie mo\u017eete dodati zdrave masti, npr. u obliku <strong>ora\u0161astih plodova<\/strong> (<a href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" class=\"ek-link\"><span style=\"color: #ff6600\">indijski orasi<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/blansirani-bademi-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">bademi<\/span><\/a>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\" class=\"ek-link\">oras<\/a><\/span>i, <a href=\"https:\/\/gymbeam.hr\/ljesnjaci-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">lje\u0161njaci<\/span><\/a> itd.), bilo kojeg <strong>maslaca od ora\u0161astih plodova<\/strong>, <strong>sjemenki<\/strong> (<a href=\"https:\/\/gymbeam.hr\/blog\/tag\/chia-hr\/\" class=\"ek-link\">chia<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-suncokreta-vanavita.html\" class=\"ek-link\"><span style=\"color: #ff6600\">suncokretove<\/span><\/a>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" class=\"ek-link\">bundevine<\/a><\/span>, <a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-smedeg-lana-vanavita.html\" class=\"ek-link\"><span style=\"color: #ff6600\">lanene<\/span><\/a> itd.), <strong>tamne \u010dokolade<\/strong> ili npr. <strong>avokado.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da mast ima <strong>dvostruko ve\u0107u koli\u010dinu energije<\/strong> u usporedbi s proteinima i ugljikohidratima, vodite ra\u010duna o tome koliko \u0107ete dodati. Bit \u0107e vi\u0161e nego dovoljno ako se po\u010dastite <strong>jednom porcijom<\/strong> ovih namirnica, \u0161to odgovara <strong>veli\u010dini va\u0161eg palca.<\/strong><span style=\"color: #ff6600\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Maslac od kikirikija tako\u0111er mo\u017ee biti odli\u010dan izbor. Ako \u017eelite saznati vi\u0161e o tome, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/maslac-od-kikirikija-kako-odabrati-najbolji-i-kakav-utjecaj-ima-na-vase-zdravlje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Maslac od kikirikija: Kako odabrati najbolji i kakav utjecaj ima na va\u0161e zdravlje?<\/strong><\/span><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg\" alt=\"Zdrave masti za smoothije\" class=\"wp-image-385077\" style=\"width:843px;height:562px\" title=\"Zdrave masti za smoothije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Bonus savjeti<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Dodatni savjet 1: Dodajte vi\u0161e vlakana<\/strong><\/h4>\n\n\n\n<p>Ako znate da imate problem s unosom dovoljno vlakana redovnom prehranom ili \u017eelite da vas smoothie vi\u0161e zasiti, mo\u017eete dodati jo\u0161 malo vlakana. Odli\u010dno \u0107e poslu\u017eiti \u017eli\u010dica <a href=\"https:\/\/gymbeam.hr\/psyllium-wolfberry.html\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Psylliuma<\/strong><\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/daily-fiber-gymbeam.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">Daily Fibera<\/span><\/strong><\/a>, <a href=\"https:\/\/gymbeam.hr\/jabucna-vlakna-gymbeam.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">Apple Fibera<\/span><\/strong><\/a> ili npr.<strong> zobenih pahuljica.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako odlu\u010dite dodati vlakna, ne zaboravite <strong>pi\u0107e razrijediti s malo vode<\/strong>. Op\u0107enito, ve\u0107i unos vlakana trebao bi biti popra\u0107en ve\u0107im dnevnim unosom teku\u0107ine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Dodatni savjet 2: Ukrasite svoj smoothie<\/strong><\/h4>\n\n\n\n<p>\u017delite li svoj smoothie u\u010diniti jo\u0161 zanimljivijim, na kraju ga mo\u017eete posuti <strong>cimetom, kakaom<\/strong> ili npr. <strong>roga\u010dem<\/strong>. Ili mo\u017eete dodati nekoliko komadi\u0107a <a href=\"https:\/\/gymbeam.hr\/suseno-voce\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">liofiliziranog vo\u0107a<\/span><\/strong><\/a> ili <strong>sirupa<\/strong> (cikorija, <a href=\"https:\/\/gymbeam.hr\/bio-sirup-od-datulja-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">datulja<\/span><\/a>,<a href=\"https:\/\/gymbeam.hr\/bio-javorov-sirup-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\"> javor<\/span><\/a> itd.).<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg\" alt=\"Kako ukrasiti smoothie?\" class=\"wp-image-385108\" style=\"width:843px;height:562px\" title=\"Kako ukrasiti smoothie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kada_piti_smoothije\"><\/span><strong>Kada piti smoothije?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Zamjena za me\u0111uobrok, ru\u010dak ili doru\u010dak<\/strong><\/h3>\n\n\n\n<p>Smoothie mo\u017ee poslu\u017eiti kao <strong>zamjena za jutarnji ili popodnevni me\u0111uobrok.<\/strong> Ovi obroci bi trebali biti manji i manje zasitni od glavnih obroka (naravno, mo\u017ee biti iznimaka, to ovisi o va\u0161oj situaciji i prehrani). Ukoliko budete slijedili na\u0161 gornji vodi\u010d i pazili na to koliko porcija dodajete, ne\u0107ete pogrije\u0161iti.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Smoothie za me\u0111uobrok mogao bi izgledati ovako:<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Sastojci<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Energetska vrijednost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">jagode (50 g\/ \u00bd porcije)<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">banana (60 g\/ \u00bd porcije)<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pinat (20 g\/1 porcija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mlije\u010dni kefir (150 g\/1 porcija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">bademi (5 g\/1 porcija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Energetska vrijednost ovog smoothieja je <strong>167 kcal<\/strong>. Sadr\u017ei 7,5 g proteina, 23 g ugljikohidrata, 4,6 g masti i 3 g vlakana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponekad se dogodi da i <strong>ru\u010dak<\/strong> ili doru\u010dak treba prilagoditi ubrzanom tempu dana, a obrok koji samo trebate popiti je naprosto savr\u0161en. Ako je tako, dodajte <strong>vi\u0161e porcija<\/strong> nego za me\u0111uobrok i ne zaboravite<strong> slo\u017eene ugljikohidrate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Smoothie za ru\u010dak mo\u017ee izgledati ovako:<\/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\">Sastojci<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Energetska vrijednost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">jagode (50 g\/ \u00bd porcije)<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">banana (110 g\/ 1 porcija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pinat (30 g\/1 porcija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">stabljike celera<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/zobene-pahuljice\/\" class=\"ek-link\">zobene pahuljice <\/a>(30 g\/1 porcija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">protein sirutke (30 g\/1 porcija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">119 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">bademi (5 g\/1 porcija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>Energetska vrijednost ovog smoothieja je <strong>402 kcal<\/strong>, sadr\u017ei 30 g proteina, 51 g ugljikohidrata, 7 g masti i <strong>7,5 g vlakana.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Brzi obrok prije treninga<\/strong><\/h3>\n\n\n\n<p>Smoothie mo\u017ee poslu\u017eiti i kao prikladan <strong>obrok prije treninga<\/strong> kada trebate ne\u0161to lagano i brzo probavljivo. Me\u0111utim, da biste to u\u010dinili, dodajte \u0161to manje masno\u0107e (ili nimalo) i ne koristite vi\u0161e od 1 porcije <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>. Visok udio vlakana i masti <strong>usporio bi<\/strong> probavljivost smoothieja. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Ako trebate pove\u0107ati unos energije<\/strong><\/h3>\n\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli, smoothieji vam mogu biti od koristi kada imate problema s unosom dnevne <strong>preporu\u010dene koli\u010dine povr\u0107a i vo\u0107a.<\/strong> No, mo\u017ee odgovarati i osobama koje trebaju <strong>pove\u0107ati energetski unos<\/strong>, ali im je koli\u010dina krute hrane prevelika. Dobri primjeri bi bili, primjerice, ciljano pove\u0107anje tjelesne te\u017eine ili dijeta za bolesti koje mogu zahtijevati pove\u0107ani unos kalorija (npr. onkolo\u0161ke bolesti).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se \u017eelite udebljati, svakako pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">10 savjeta za zdravo debljanje.<\/span><\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg\" alt=\"Za \u0161to su dobri smoothiji?\" class=\"wp-image-385131\" style=\"width:843px;height:563px\" title=\"Za \u0161to su dobri smoothiji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jesu_li_smoothieji_zdravi\"><\/span><strong>Jesu li smoothieji zdravi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaki smoothie koji sadr\u017ei <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, vo\u0107e ili ora\u0161aste plodove sadr\u017ei i veliku koli\u010dinu <strong>vitamina, antioksidansa, minerala i drugih tvari.<\/strong> Sve su to hranjive tvari koje su <strong>korisne za zdravlje.<\/strong> \u010cak i ovdje, me\u0111utim, vrijedi da <strong>sve treba \u010diniti umjereno<\/strong>. Ako imate previ\u0161e &#8220;zdrave&#8221; hrane i opetovano dobivate veliku koli\u010dinu energije u obliku smoothieja, to mo\u017ee dovesti do <strong>pove\u0107anja tjelesne te\u017eine<\/strong>. A kao \u0161to znate, <strong>prekomjerna tjelesna te\u017eina, a posebno pretilost<\/strong> uzrokuju velik broj <strong>zdravstvenih problema<\/strong>.<span style=\"color: #ff6600\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas vi\u0161e zanimaju energetske vrijednosti smoothieja i ostalih pi\u0107a, svakako pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">Gdje se skrivaju teku\u0107e kalorije i kako vas te prazne kalorije sprje\u010davaju da gubite kilograme?<\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_dugo_smoothie_ostaje_svjez\"><\/span><strong>Koliko dugo smoothie ostaje svje\u017e?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda \u0107e vam biti zgodno napraviti smoothie ve\u010der prije odlaska na posao i pripremiti ga ujutro. Svakako mo\u017eete i tako, samo ga obavezno \u010duvajte u <strong>hladnjaku.<\/strong> Mije\u0161ano vo\u0107e u kombinaciji s drugim namirnicama podlo\u017enije je <strong>kvarenju<\/strong>. \u010cuvajte smoothie najvi\u0161e <strong>24 sata<\/strong> kako biste sprije\u010dili kvarenje. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, trebali biste znati da \u0107e smoothie sljede\u0107i dan, kada ga izvadite iz hladnjaka, biti u druga\u010dijem stanju nego kad ste ga tamo stavili. Do\u0107i \u0107e do promjene <strong>okusa<\/strong> i <strong>boje<\/strong> zbog prirodnih <strong>kemijskih i fizikalnih procesa<\/strong> koji se odvijaju tijekom skladi\u0161tenja (promjena boje i okusa ne zna\u010di da je hrana<strong> pokvarena<\/strong>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To zna\u010di da smoothie mo\u017eete pripremiti unaprijed, no svakako \u0107e biti ljep\u0161i i ukusniji ako odvojite vrijeme i pripremite ga <strong>svje\u017eeg<\/strong>. Uostalom, rezanje vo\u0107a ili povr\u0107a i stavljanje u blender traje samo nekoliko minuta.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span><strong>\u0160to biste trebali zapamtiti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada trebate<strong> prakti\u010dnu, brzu i jednostavnu<\/strong> hranu, smoothie mo\u017ee biti dobar izbor. No, ako ne obratite dovoljno pozornosti na ono \u0161to stavljate, ono mo\u017ee sakriti veliku koli\u010dinu <strong>kalorija, \u0161e\u0107era i masti.<\/strong> Dakle, ako svoj smoothie ne \u017eelite pretvoriti u energetsku bombu, provjerite koliko <strong>vo\u0107a<\/strong> i ostalih energetski bogatih namirnica dodajete. Ako ga nau\u010dite pripremati na <strong>cjelovit<\/strong> i <strong>uravnote\u017een na\u010din<\/strong>, mo\u017ee postati redoviti dio va\u0161e prehrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravite li redovito smoothije? Ako vam je na\u0161 vodi\u010d pomogao da nau\u010dite ne\u0161to zanimljivo, podijelite ga s prijateljima zajedno sa va\u0161im savr\u0161enim receptom za smoothie.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>U dana\u0161njem \u010dlanku donosimo vam jednostavan vodi\u010d kako napraviti zdrav i ukusan smoothie. Pogledat \u0107emo i koliko takav napitak sadr\u017ei energetske vrijednosti te kako ga ne pretvoriti u kalorijsku bombu.<\/p>\n","protected":false},"author":156,"featured_media":384948,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7352,7148,7280,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-390694","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-priprema-hrane-hr","10":"tag-smoothie-hr","11":"tag-zdrav-nacin-zivota-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako napraviti zdrav i hranjiv smoothie - korak po korak - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako napraviti zdrav smoothie? 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