{"id":391747,"date":"2022-09-08T11:48:59","date_gmt":"2022-09-08T09:48:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=391747"},"modified":"2023-12-19T07:09:54","modified_gmt":"2023-12-19T06:09:54","slug":"fitness-grill-party-kako-uzivati-bez-nepotrebnih-kalorija","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/fitness-grill-party-kako-uzivati-bez-nepotrebnih-kalorija\/","title":{"rendered":"Kako ro\u0161tiljati zdravo i bez dodatnih kalorija?"},"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\/fitness-grill-party-kako-uzivati-bez-nepotrebnih-kalorija\/#Sto_staviti_na_tanjur_prilikom_rostiljanja\" title=\"\u0160to staviti na tanjur prilikom ro\u0161tiljanja?\">\u0160to staviti na tanjur prilikom ro\u0161tiljanja?<\/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\/fitness-grill-party-kako-uzivati-bez-nepotrebnih-kalorija\/#Proteini_meso_s_rostilja_sir_tofu_i_druge_biljne_alternative\" title=\"Proteini: meso s ro\u0161tilja, sir, tofu i druge biljne alternative\">Proteini: meso s ro\u0161tilja, sir, tofu i druge biljne alternative<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-grill-party-kako-uzivati-bez-nepotrebnih-kalorija\/#Ugljikohidrati_kruh_krumpir_salate\" title=\"Ugljikohidrati: kruh, krumpir, salate\">Ugljikohidrati: kruh, krumpir, salate<\/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\/fitness-grill-party-kako-uzivati-bez-nepotrebnih-kalorija\/#Masti_marinade_umaci\" title=\"Masti: marinade, umaci\">Masti: marinade, umaci<\/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\/fitness-grill-party-kako-uzivati-bez-nepotrebnih-kalorija\/#Povrce\" title=\"Povr\u0107e\">Povr\u0107e<\/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\/fitness-grill-party-kako-uzivati-bez-nepotrebnih-kalorija\/#Voce\" title=\"Vo\u0107e\">Vo\u0107e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-grill-party-kako-uzivati-bez-nepotrebnih-kalorija\/#Prakticni_savjeti_kako_smanjiti_kalorije_na_rostilju\" title=\"Prakti\u010dni savjeti kako smanjiti kalorije na ro\u0161tilju?\">Prakti\u010dni savjeti kako smanjiti kalorije na ro\u0161tilju?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-grill-party-kako-uzivati-bez-nepotrebnih-kalorija\/#Kako_rostiljati_zdravije_i_izbjeci_zdravstvene_probleme\" title=\"Kako ro\u0161tiljati zdravije i izbje\u0107i zdravstvene probleme?\">Kako ro\u0161tiljati zdravije i izbje\u0107i zdravstvene probleme?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-grill-party-kako-uzivati-bez-nepotrebnih-kalorija\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ro\u0161tilji u toplim ve\u010derima neizbje\u017ean su dio ljeta. Na\u017ealost, jo\u0161 uvijek ima ljudi koji se <strong>naje\u017ee kad samo pomisle na stolove pune hrane.<\/strong> Ne \u017eele poremetiti svoj napredak bezumnim trpanjem svom hranom koju vide na stolu. Druga su krajnost oni koji trpaju sve u usta bez razmi\u0161ljanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U dana\u0161njem \u0107emo \u010dlanku jednom zauvijek objasniti da <strong>ro\u0161tilji nisu ne\u0161to \u010dega se treba bojati.<\/strong> Pokazat \u0107emo vam kako mo\u017eete jednostavno pripremiti obrok koji je u skladu s va\u0161om uobi\u010dajenom prehranom i savr\u0161eno se uklapa u nju. Tako\u0111er \u0107emo vam dati savjete o osnovnim higijenskim pravilima kojih se mo\u017eete pridr\u017eavati kako biste <strong>izbjegli sve zdravstvene probleme koji mogu biti uzrokovani<\/strong>, na primjer, lo\u0161im rukovanjem mesom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_staviti_na_tanjur_prilikom_rostiljanja\"><\/span>\u0160to staviti na tanjur prilikom ro\u0161tiljanja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim ako ne slijedite odre\u0111enu dijetu ili stil prehrane, kao \u0161to je s niskim udjelom ugljikohidrata, trebali biste se tako\u0111er <strong>pridr\u017eavati pravila racionalne prehrane<\/strong> prilikom pe\u010denja na ro\u0161tilju. <strong>U tome nam mo\u017ee pomo\u0107i koncept zdravog tanjura.<\/strong> Jednostavno re\u010deno, to zna\u010di da bi se svi makronutrijenti trebali nalaziti na na\u0161em tanjuru u optimalnim omjerima. Idealan tanjur za ro\u0161tilj mogao bi sadr\u017eavati npr. 2 komada mesa (veli\u010dine otprilike 1 \u2013 2 dlana), komad kruha ili neki drugi ugljikohidratni prilog i ve\u0107u porciju povr\u0107a. Za bolji do\u017eivljaj okusa mo\u017eete dodati malo umaka, koji je tako\u0111er izvor masno\u0107e, ali i marinade za meso. <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">Riba<\/a> s pe\u010denim krumpirom i povr\u0107em na \u017earu tako\u0111er mo\u017ee dobro poslu\u017eiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cak i na ro\u0161tilju mo\u017eete lako stvoriti <strong>uravnote\u017een i zdrav obrok s optimalnim omjerom proteina, ugljikohidrata i masti koji \u0107e vas ostaviti ugodno zadovoljnima.<\/strong> Izbjegavajte pripremiti pun tanjur svega dostupnog ili pasti u isku\u0161enje odreska od 500 g zbog kojeg se \u017eelite otkotrljati u krevet umjesto da u\u017eivate u lijepom danu s prijateljima ili obitelji. Kompleksan obrok koji sadr\u017ei sve makronutrijente svakako \u0107e biti bolji izbor.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-1124x749.jpg\" alt=\"\u0160to staviti na tanjur prilikom ro\u0161tiljanja?\" class=\"wp-image-385934\" style=\"width:843px;height:562px\" title=\"\u0160to staviti na tanjur prilikom ro\u0161tiljanja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proteini_meso_s_rostilja_sir_tofu_i_druge_biljne_alternative\"><\/span>Proteini: meso s ro\u0161tilja, sir, tofu i druge biljne alternative<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osnova svakog ro\u0161tilja nedvojbeno su <strong>proteini.<\/strong> Znate li nekoga tko pali ro\u0161tilj kako bi ispekao \u0161aku povr\u0107a? Ja sigurno ne. Me\u0111utim, razli\u010dite vrste mesa, sira i biljnih alternativa <strong>razlikuju se u svom nutritivnom profilu i duljini pe\u010denja.<\/strong> Stoga \u0107emo ih u tablicama u nastavku pobli\u017ee ra\u0161\u010dlaniti kako biste dobili bolju predod\u017ebu koji su pravi za vas. Ako poku\u0161avate smr\u0161avjeti, birajte izvore proteina koji imaju <strong>manje masno\u0107e i stoga ni\u017eu kalorijsku vrijednost.<\/strong> Dakle, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a> ili drugo nemasno meso ili nemasni sir odli\u010dan su izbor. Nasuprot tome, poku\u0161ajte izbjegavati masno meso i sir ili visokoprera\u0111ene kobasice. One \u010desto imaju malo mesa i visok sadr\u017eaj aditiva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, imajte na umu da se <strong>navedene vrijednosti odnose samo na sam sirovi izvor proteina.<\/strong> To ne uklju\u010duje marinadu u kojoj, na primjer, marinirate meso. Ako okupate kri\u0161ku pile\u0107ih prsa u ulju i ne pustite da se ocijedi, ukupna kalorijska vrijednost mo\u017ee se zna\u010dajno pove\u0107ati. Osim toga, za svaki izvor proteina uklju\u010dujemo pribli\u017eno vrijeme koje komad treba ostati na ro\u0161tilju kako bi se ispekao. Gledajte ove brojke samo kao vodi\u010d. <strong>Ukupno vrijeme pe\u010denja razlikovat \u0107e se ovisno o debljini mesa i temperaturi ro\u0161tilja.<\/strong> Tako\u0111er \u0107e varirati ovisno o tome pe\u010dete li ro\u0161tilj izravno na vatri ili u foliji. <span style=\"color: #ff6600\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"37978,62560,7675,63265,28101,48616,62785,62779,67690,67696,56833,56392,63664,\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Meso \u2013 nutritivne vrijednosti na 100 g i pribli\u017eno vrijeme pe\u010denja<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vrsta mesa<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Energetska vrijednost<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Proteini<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Ugljikohidrati<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Pribli\u017eno vrijeme pe\u010denja na vru\u0107em ro\u0161tilju<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pile\u0107a prsa<\/td><td class=\"has-text-align-center\" data-align=\"center\">110 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6 minuta sa svake strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pile\u0107i zabatak bez ko\u017ee i kostiju<\/td><td class=\"has-text-align-center\" data-align=\"center\">116 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 5 minuta sa svake strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Svinjski vrat bez kosti (nemasni)<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 minute sa svake strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Svinjski file (nemasni)<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 minute sa svake od 4 strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gove\u0111i file<\/td><td class=\"has-text-align-center\" data-align=\"center\">125 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 minute sa svake strane (vrijeme ovisi o stupnju pe\u010denja koji \u017eelite)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gove\u0111a rebra (lagano o\u010di\u0161\u0107ena od masno\u0107e)<\/td><td class=\"has-text-align-center\" data-align=\"center\">166 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 sat na slabije zagrijanom ro\u0161tilju<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Riba i plodovi mora \u2013 nutritivna vrijednost na 100 g i pribli\u017eno vrijeme pe\u010denja<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vrsta mesa<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Energetska vrijednost<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Proteini<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Ugljikohidrati<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vrijeme pripreme na vru\u0107em ro\u0161tilju<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pastrva<\/td><td class=\"has-text-align-center\" data-align=\"center\">166 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 \u2013 6 minuta sa svake strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">206 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 minuta sa svake strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kozice<\/td><td class=\"has-text-align-center\" data-align=\"center\">85 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 3 minute s obje strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuna<\/td><td class=\"has-text-align-center\" data-align=\"center\">137 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6 minuta sa svake strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tilapija<\/td><td class=\"has-text-align-center\" data-align=\"center\">89 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">otprilike 5 minuta sa svake strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sku\u0161a<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 \u2013 7 minuta sa svake strane<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Sir i biljne zamjene za meso \u2013 nutritivne vrijednosti na 100 g i pribli\u017eno vrijeme pe\u010denja<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vrsta priloga<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Energetska vrijednost<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Proteini<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Ugljikohidrati<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vrijeme pripreme na vru\u0107em ro\u0161tilju<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a> (prosje\u010dni)<\/td><td class=\"has-text-align-center\" data-align=\"center\">128 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 3 minute s obje strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh<\/a> (prosje\u010dni)<\/td><td class=\"has-text-align-center\" data-align=\"center\">169 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">otprilike 4 minute sa svake strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sejtan<\/a> (prosje\u010dni)<\/td><td class=\"has-text-align-center\" data-align=\"center\">163 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 5 minuta sa svake strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hermelin<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 \u2013 10 minuta sa svake strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nemasni hermelin<\/td><td class=\"has-text-align-center\" data-align=\"center\">241 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 \u2013 10 minuta sa svake strane<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Haloumi<\/td><td class=\"has-text-align-center\" data-align=\"center\">321 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 minuta sa svake strane<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-1124x748.jpg\" alt=\"\" class=\"wp-image-385952\" style=\"width:843px;height:561px\" title=\"Sirevi na \u017earu i njihova kalorijska vrijednost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ugljikohidrati_kruh_krumpir_salate\"><\/span>Ugljikohidrati: kruh, krumpir, salate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim proteina, na va\u0161em tanjuru ne bi smjelo nedostajati ni ugljikohidrata, koji <strong>slu\u017ee kao primarni izvor energije<\/strong> i uobi\u010dajen su dio zdrave i uravnote\u017eene prehrane. Vjerojatno vas ne\u0107e iznenaditi kad se na stolu prilikom ro\u0161tilja pojave klasi\u010dni pekarski proizvodi. Ali to ponekad mo\u017ee biti dosadno. Stoga ih poku\u0161ajte barem lagano prepe\u0107i na vatri. Ali nije lo\u0161e pripremiti pe\u010deni krumpir ili batat u foliji ili pepelu. <strong>Ohla\u0111ene salate<\/strong> tako\u0111er su odli\u010dan izbor jer su ujedno i osvje\u017eavaju\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Kako pripremiti salatu za jela s ro\u0161tilja?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Baza se mo\u017ee sastojati od <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tjestenina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tjestenine<\/a>, kus-kusa, <a aria-label=\"bulgura  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/smeda-bulgur-psenica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgura <\/a>ili \u010dak prosa.<\/li>\n\n\n\n<li>Ne smije nedostajati ni svje\u017ee ili sterilizirano <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>.<\/li>\n\n\n\n<li>Za raznolikost mo\u017eete dodati sir poput balkanskog ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/feta-sir-hr\/\" class=\"ek-link\">feta<\/a>.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete dodati <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mahunarke<\/a> kao \u0161to su gotovi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-crni-grah-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">grah<\/a> ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slanutak<\/a>.<\/li>\n\n\n\n<li>Dodajte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zacini-1\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">za\u010dine<\/a>, kap octa ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ulja<\/a>, jogurt ili kiselo vrhnje.<\/li>\n\n\n\n<li>Ostavite da se ohladi i mo\u017eete poslu\u017eiti uz meso sa ro\u0161tilja.<\/li>\n\n\n\n<li>Me\u0111utim, ako \u017eelite olak\u0161ati obrok, mo\u017eete jednostavno posegnuti za salatom od povr\u0107a s laganim preljevom, a potom nadopuniti ugljikohidrate na druge na\u010dine.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ugljikohidratni prilog trebao bi biti veli\u010dine <strong>otprilike 1 \u2013 2 \u0161ake<\/strong> kad se pe\u010de na \u017earu. Na primjer, ako jedete gore opisanu salatu, imajte na umu da ve\u0107i komadi povr\u0107a mogu biti uklju\u010deni, stoga se nemojte bojati natrpati ne\u0161to ve\u0107u porciju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Nadahnite se na\u0161im receptima:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tabbouleh-salata-sa-svjezim-zacinskim-biljem-i-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tabule s kvinojom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tradicionalna-krumpir-salata-u-zdravijoj-verziji\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Salata od krumpira<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-grcka-salata-s-tjesteninom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gr\u010dka salata s tjesteninom<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1-1124x749.jpg\" alt=\"Salate kao prilozi prilikom ro\u0161tilja\" class=\"wp-image-385967\" style=\"width:843px;height:562px\" title=\"Salate kao prilozi prilikom ro\u0161tilja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Masti_marinade_umaci\"><\/span>Masti: marinade, umaci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim samog mesa, njegovih <a href=\"https:\/\/gymbeam.hr\/gotovi-obroci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biljnih alternativa<\/a> i sira, drugi <strong>izvori masti mogu se prona\u0107i uz ro\u0161tilj u obliku marinada i umaka.<\/strong> Sasvim je uobi\u010dajeno da se meso marinira u mje\u0161avini ulja, \u010de\u0161njaka i za\u010dinskog bilja. U odre\u0111enoj mjeri takve marinade mogu pomo\u0107i u smanjenju stvaranja kancerogenih tvari tijekom ro\u0161tiljanja. Masno\u0107a iz marinade tako\u0111er poma\u017ee u sprje\u010davanju lijepljenja hrane za re\u0161etku ro\u0161tilja ili foliju. Me\u0111utim, to ne zna\u010di da je mora biti puno. Ako upotrijebite pladnjeve za ro\u0161tilj, <strong>meso se ne mora kupati u ulju.<\/strong> Pustite da se ocijedi prije nego \u0161to ga stavite na ro\u0161tilj ili upotrijebite papirnate ru\u010dnike da upiju masno\u0107u. <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>Isto mo\u017eete napraviti i s mariniranim povr\u0107em, koje prvo stavite na papirnati ubrus, <strong>odstranite vi\u0161ak ulja<\/strong> i zatim pe\u010dete na ro\u0161tilju. Alternativa je marinada od jogurta, koja sadr\u017ei znatno manje masti i kalorija. Nedostatak mo\u017ee biti to \u0161to se lak\u0161e lijepi za ro\u0161tilj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isto je i s umacima. Ako ne \u017eelite da polako dodaju vi\u0161e kalorija va\u0161em energetskom unosu od samog mesa, posegnite za onima na bazi <strong>jogurta ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017eeg sira<\/a>.<\/strong> Umaci od kiselog vrhnja tako\u0111er su dobar izbor. Trebate samo dodati za\u010dinsko bilje, sol, \u010de\u0161njak i papar ili bilo koje za\u010dine po \u017eelji i ukusni doma\u0107i umak je na stolu. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kecap-zasladjen-stevijom-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ke\u010dap<\/strong><\/a><strong> ili senf<\/strong> tako\u0111er su dobar izbor, ili na\u0161i<strong> umaci ZERO<\/strong> <strong>kao \u0161to su<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bezkaloricni-umak-bbq-sauce-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BBQ<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zero-sauce-med-senf-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>med-senf<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/beskaloricni-umak-sweet-chilli-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>slatki \u010dili<\/strong><\/a> ili&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/beskaloricni-umak-curry-sauce-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>curry<\/strong><\/a>. Ako ne \u017eelite drasti\u010dno pove\u0107ati unos zbog umaka, izbjegavajte one na bazi majoneze.<\/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=\"Povrce\"><\/span>Povr\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Povr\u0107e nije samo izvrstan izvor vlakana, nego vam tako\u0111er poma\u017ee <strong>napuniti tanjur hranom bez prevelikog pove\u0107anja kalorijske vrijednosti cijelog obroka.<\/strong> Vrste koje se naj\u010de\u0161\u0107e nalaze na ro\u0161tilju one su \u010dija je sezona. Ljeti su to, primjerice, raj\u010dice, paprike, krastavci, patlid\u017eani i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tikvica-hr\/\" class=\"ek-link\">tikvice<\/a>. Svi oni nemaju vi\u0161e od <strong>40 kcal na<\/strong> <strong>100 g<\/strong>, tako da se ne morate uop\u0107e brinuti o koli\u010dini i slobodno uzmite ve\u0107u porciju. Pripazite samo ako je povr\u0107e pe\u010deno na \u017earu bilo marinirano u ulju, zbog \u010dega bi moglo <strong>sadr\u017eavati vi\u0161e masno\u0107e.<\/strong> Stoga poku\u0161ajte birati svje\u017ee povr\u0107e ili odaberite komade s ro\u0161tilja koji su o\u010di\u0161\u0107eni od ve\u0107ine ulje, na primjer papirnatim ru\u010dnikom.<\/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=\"Voce\"><\/span>Vo\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon ro\u0161tilja, \u017eelite li ne\u0161to slatko? Ovaj put zaboravite na te\u0161ke deserte koji bi dodatno opteretili va\u0161u probavu. <strong>Radije posegnite za vo\u0107em.<\/strong> Mo\u017eete ga pripremiti i na ro\u0161tilju. Osobito vo\u0107e <strong>s vi\u0161e \u0161e\u0107era,<\/strong> poput ananasa i banane, ima odli\u010dan okus na vatri. To mu daje ukusnu <strong>karamelnu koricu<\/strong> na povr\u0161ini. Mo\u017eete nabosti komadi\u0107e vo\u0107a na \u010deli\u010dni ra\u017eanj i u\u017eivati u takvim slasticama. Nadopunite to doma\u0107im <a href=\"https:\/\/gymbeam.hr\/proteinski-sladoled-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinskim sladoledom<\/strong><\/a> i dobit \u0107ete uravnote\u017eeni desert koji ima okus kao ne\u0161to iz otmjenog restorana.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-1124x749.jpg\" alt=\"Vo\u0107e sa \u017eara kao desert\" class=\"wp-image-385983\" style=\"width:843px;height:562px\" title=\"Vo\u0107e sa \u017eara kao desert\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prakticni_savjeti_kako_smanjiti_kalorije_na_rostilju\"><\/span>Prakti\u010dni savjeti kako smanjiti kalorije na ro\u0161tilju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prije nego \u0161to stavite meso na ro\u0161tilj, <strong>ocijedite ulje iz njega<\/strong> kako biste se rije\u0161ili vi\u0161ka masno\u0107e. Nemojte ga vi\u0161e cijediti.<\/li>\n\n\n\n<li><strong>Marinada od jogurta<\/strong> za meso tako\u0111er mo\u017ee dobro poslu\u017eiti.<\/li>\n\n\n\n<li>Birajte <strong>izvore proteina s niskim udjelom masti.<\/strong><\/li>\n\n\n\n<li>Pripremite <strong>meso u foliji,<\/strong> u koju trebate samo staviti malo masno\u0107e.<\/li>\n\n\n\n<li>Ako \u017eudite za hamburgerom od masnijeg mesa, slobodno ga pojedite ako se uklapa u va\u0161 ukupni dnevni unos. Umjesto toga, mo\u017eete jednostavno uzeti <strong>manju porciju.<\/strong> Neke osobe predla\u017eu da, na primjer, upotrijebite listove zelene salate umjesto kruha i tako dalje. Me\u0111utim, ne \u010dudi da zelena salata nikad nema okus kruha. Umjesto smi\u0161ljanja manje ukusnih alternativa, svakako je bolje iskustvo u\u017eivati u manjoj porciji originalnog hamburgera. Na primjer, mo\u017eete ga pripremiti prema na\u0161em receptu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socni-pileci-burger-s-avokadom-i-umakom-od-jogurta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>So\u010dni pile\u0107i burger s avokadom i preljevom od jogurta.<\/strong><\/a><\/li>\n\n\n\n<li>Ne zaboravite na <strong>povr\u0107e i razne salate.<\/strong> Opet, izbjegavajte velike koli\u010dine preljeva i marinada na bazi ulja.<\/li>\n\n\n\n<li>Jedite umake od svje\u017eeg sira ili <a href=\"https:\/\/gymbeam.hr\/umaci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>umake ZERO<\/strong><\/a><strong>.&nbsp;<\/strong><\/li>\n\n\n\n<li>Imajte na umu da se <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pi\u0107a<\/a> tako\u0111er ra\u010dunaju. Jedno pivo od 0,5 l mo\u017ee imati jednako kalorija kao 200 g pile\u0107ih prsa, ali sigurno \u0107e vas br\u017ee zasititi. Zato birajte mudro.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovi jednostavni savjeti <strong>mogu vam pomo\u0107i u\u0161tedjeti kalorije<\/strong> i napraviti uravnote\u017een tanjur hrane s ro\u0161tilja. Me\u0111utim, ako imate odre\u0111eni broj kalorija koje biste trebali pojesti u danu, dobro je to uzeti u obzir prilikom pe\u010denja na ro\u0161tilju. Ako znate da \u0107ete nave\u010der pojesti ve\u0107i obrok ili popiti pi\u0107e, bilo bi dobro <strong>ura\u010dunati to u svoj dnevni unos. Stoga smanjite porciju ru\u010dka ili doru\u010dka ili presko\u010dite popodnevni me\u0111uobrok.<\/strong> Ne\u0107ete pogrije\u0161iti ako <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-izgubiti-kilograme-hodanjem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pro\u0161etate<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vozite bicikl<\/a>&nbsp;do ro\u0161tilja. Pove\u0107at \u0107ete potro\u0161nju tijekom dana, a \u010dak \u0107ete vi\u0161e u\u017eivati \u200b\u200bu zaslu\u017eenom ro\u0161tilju nakon vje\u017ebanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako se tanjur na ro\u0161tilju mo\u017ee razlikovati u kalorijama?<\/h3>\n\n\n\n<p>Kako bismo vam dali bolju predod\u017ebu, usporedimo dva razli\u010dita tanjura na ro\u0161tilju koji mogu <strong>izgledati gotovo identi\u010dno u smislu koli\u010dine hrane<\/strong>, ali su bitno razli\u010diti u smislu kalorijske vrijednosti (sve vrijednosti izra\u010dunate su od sirovih sastojaka). Iako druga verzija mo\u017eda izgleda ve\u0107a na tanjuru, ima gotovo upola manje kalorija. Stoga budite oprezni pri odabiru odre\u0111enih jela s ro\u0161tilja kako ne biste nesvjesno pojeli ve\u0107inu dnevnog unosa kalorija u jednom obroku.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. verzija<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>120 g svinjskog vrata (mariniranog u ulju, otprilike 10 ml ostane na mesu)<\/li>\n\n\n\n<li>120 g hermelina u foliji (lagano premazanog uljem, otprilike 5 ml)<\/li>\n\n\n\n<li>30 ml umaka od majoneze i \u010de\u0161njaka<\/li>\n\n\n\n<li>100 g pekarskih proizvoda (kruh, pecivo)<\/li>\n<\/ul>\n\n\n\n<p><strong>Nutritivne vrijednosti: 55 g proteina, 49 g ugljikohidrata, 87 g masti, 4 g vlakana, 1207 kcal<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-h3\">2. verzija<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>160 g pastrve pe\u010dene u foliji (s 4 g maslaca)<\/li>\n\n\n\n<li>\u00bd (50 g) laganog hermelina (malo premazanog uljem, otprilike 3 ml)<\/li>\n\n\n\n<li>30 ml <a href=\"https:\/\/gymbeam.hr\/bezkaloricni-umak-bbq-sauce-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">umaka ZERO ro\u0161tilj<\/a><\/li>\n\n\n\n<li>salata od povr\u0107a s <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuskus-hr\/\" class=\"ek-link\">kus-kusom<\/a> (100 g raj\u010dice, 50 g paprike, 100 g krastavca, 40 g kus-kusa, preljev od octa)<\/li>\n<\/ul>\n\n\n\n<p><strong>Nutritivne vrijednosti: 48 g proteina, 37 g ugljikohidrata, 32 g masti, 4 g vlakana, 636 kcal<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"824\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-1124x824.jpg\" alt=\"Riba s ro\u0161tilja u foliji ima manje masti i kalorija\" class=\"wp-image-385998\" style=\"width:843px;height:618px\" title=\"Riba s ro\u0161tilja u foliji ima manje masti i kalorija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-1124x824.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-400x293.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-1536x1126.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-2048x1501.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_rostiljati_zdravije_i_izbjeci_zdravstvene_probleme\"><\/span>Kako ro\u0161tiljati zdravije i izbje\u0107i zdravstvene probleme?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalorije i okusi nisu jedine stvari o kojima biste se trebali brinuti prilikom ro\u0161tiljanja. Jo\u0161 va\u017enije, klju\u010dno je usredoto\u010diti se na <strong>pravilno rukovanje sastojcima i cjelokupne higijenske<\/strong> <strong>navike.<\/strong> To \u0107e vam pomo\u0107i da izbjegnete zdravstvene probleme koji bi mogli nastati zbog lo\u0161ih navika. Stoga smo sakupili najva\u017enija na\u010dela kojih se trebate pridr\u017eavati za svaki ro\u0161tilj:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prije i nakon rukovanja bilo kojim sastojcima, <strong>perite ruke najmanje 20 sekundi<\/strong> toplom vodom, idealno sapunom.<\/li>\n\n\n\n<li>Svi koji jedu s vama trebaju oprati ruke prije jela. Budu\u0107i da se hrana na stolu \u010desto dodiruje rukama prilikom ro\u0161tilja, treba se pridr\u017eavati stro\u017eih higijenskih mjera i prilagoditi uvjete tome.<\/li>\n\n\n\n<li><strong>Izbjegavajte unakrsnu kontaminaciju.<\/strong> Nemojte upotrebljavati isti pribor (no\u017e, dasku za rezanje itd.) za pripremu razli\u010ditih sastojaka kao \u0161to su meso i kruh. Jednako tako, dr\u017eite te sastojke odvojenima tijekom pohrane. Na\u0161 bi vam \u010dlanak mogao pomo\u0107i s tim: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-pravilno-skladistiti-namirnice-kako-bi-trajale-sto-dulje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako pravilno spremati namirnice kako bi trajale \u0161to dulje.<\/strong><\/a><\/li>\n\n\n\n<li><strong>Prilikom pe\u010denja na ro\u0161tilju nemojte upotrebljavati isto posu\u0111e i pribor za sirovo i pe\u010deno meso.<\/strong> Na primjer, ako upotrebljavate istu vilicu za okretanje sirovog i pe\u010denog mesa u isto vrijeme, bakterije (npr. salmonela) iz sirovog mesa mogu u\u0107i u pe\u010deno meso i uzrokovati zdravstvene probleme.<\/li>\n\n\n\n<li>Meso pred kraj pe\u010denja nemojte premazivati marinadom u kojoj je bilo sirovo meso. Opet, <strong>bakterije se mogu prenijeti. <\/strong><\/li>\n\n\n\n<li>Upotrijebite <strong>masno\u0107u stabilnu na temperaturi<\/strong> kao \u0161to je <a href=\"https:\/\/gymbeam.hr\/kanola-ulje-u-spreju-za-kuhanje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kanolino ulje<\/strong><\/a>.<\/li>\n\n\n\n<li>Kad jedete vani, ne ostavljajte umake od majoneze i mlije\u010dne proizvode na suncu dulje vrijeme kako biste sprije\u010dili njihovo kvarenje.<\/li>\n\n\n\n<li>Kad palite vatru, upotrijebite <strong>neotrovna sredstva za paljenje.<\/strong> Nemojte upotrebljavati benzin ili dizel.<\/li>\n\n\n\n<li>Kupujte <strong>kvalitetno meso<\/strong> kojem znate porijeklo. Za neke vrste, poput govedine, ne\u0107ete trebati ni marinadu, samo sol i papar. A ako vi\u0161e volite marinirano meso, pripremite vlastitu marinadu kod ku\u0107e, umjesto da kupujete marinirano meso za koje ne znate \u0161to sadr\u017ei i u kakvom je stanju marinirano.<\/li>\n\n\n\n<li>Stavite meso na vru\u0107i ro\u0161tilj i odr\u017eavajte temperaturu. Nemojte ga predugo pe\u0107i na laganoj vatri kako vam ne bi ostao komad gumenog mesa poput potplata cipele.<\/li>\n\n\n\n<li>Uvijek provjerite da, na primjer, pile\u0107e meso <strong>nije sirovo.<\/strong> Temperaturu mo\u017eete provjeriti termometrom. Ako ga nemate, odre\u017eite komade na najdebljem mjestu i provjerite jesu li pe\u010deni prije poslu\u017eivanja. Naveli smo pribli\u017ena vremena pe\u010denja za svaku gore navedenu vrstu mesa kako bismo vam pomogli u njihovoj pripremi.<\/li>\n\n\n\n<li>Poku\u0161ajte pojesti meso \u0161to prije nakon pe\u010denja kako ne bi <strong>stajalo dugo na stolu.<\/strong><\/li>\n\n\n\n<li>Dr\u017eite hranu na stolu pokrivenu kako biste sprije\u010dili<strong> insekte da slete<\/strong> <strong>na nju, <\/strong>koji mogu prenijeti bakterije. Dr\u017eite pekarske proizvode u vre\u0107icama ili stavite \u010distu krpu preko njih, zdjele za salatu mo\u017eete poklopiti, a meso jednostavno pokriti folijom.<\/li>\n\n\n\n<li><strong>O\u010distite ro\u0161tilj<\/strong> nakon svakog pe\u010denja kako biste ga pripremili za sljede\u0107i obrok. <span style=\"color: #ff6600\">[2]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-1124x750.jpg\" alt=\"Kako zdravije ro\u0161tiljati i izbje\u0107i zdravstvene probleme?\" class=\"wp-image-386013\" style=\"width:843px;height:563px\" title=\"Kako zdravije ro\u0161tiljati i izbje\u0107i zdravstvene probleme?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako smanjiti rizik od kancerogenih tvari?<\/h3>\n\n\n\n<p>Nije tajna da pe\u010denje na ro\u0161tilju tako\u0111er <strong>proizvodi kancerogene tvari,<\/strong> uklju\u010duju\u0107i HCA-ove (heterocikli\u010dne amine) i PAH-ove (policikli\u010dne aromatske ugljikovodike). Te su tvari tzv. mutageni, \u0161to zna\u010di da mogu uzrokovati promjene u DNK, koje su pak povezane s potencijalno ve\u0107im rizikom od razvoja odre\u0111enih vrsta raka (osobito probavnog trakta). <span style=\"color: #ff6600\">[1] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>HCA<\/strong> nastaje reakcijom aminokiselina, \u0161e\u0107era, kreatina i kreatinina na visokim temperaturama.<\/li>\n\n\n\n<li><strong>PAH-ovi<\/strong> nastaju kad masno\u0107a i sokovi iz mesa s ro\u0161tilja kapaju u vatru, uzrokuju\u0107i dim. Taj dim zatim sadr\u017ei gore navedene PAH-ove, koji se talo\u017ee na povr\u0161ini mesa.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S te to\u010dke gledi\u0161ta, ro\u0161tilj mo\u017ee biti jedan od najmanje prikladnih na\u010dina za pripremu mesa. Te potencijalno \u0161tetne tvari <strong>nastaju na visokim temperaturama,<\/strong> kad meso izgori. Najvi\u0161e kancerogenih tvari, primjerice, sadr\u017ei pe\u010dena slanina, a zatim svinjetina. <span style=\"color: #ff6600\">[4-5]<\/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 is-style-default\"><strong>Kako smanjiti proizvodnju tih tvari?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stoga poku\u0161ajte pripremiti <strong>manje masne komade<\/strong> i odre\u017eite svu vidljivu masno\u0107u prije pe\u010denja.<\/li>\n\n\n\n<li>Stvaranje opasnih tvari mo\u017eete tako\u0111er smanjiti <strong>marinadom.<\/strong> Odli\u010dna je kombinacija temperaturno postojano ulje sa za\u010dinskim biljem, \u010de\u0161njakom i za\u010dinima.<\/li>\n\n\n\n<li>Koli\u010dinu nepo\u017eeljnih tvari mo\u017eete smanjiti i redovitim premazivanjem mesa marinadom (ali nemojte upotrijebiti onu u kojoj je bilo sirovo meso, kako bakterije ne bi u\u0161le u pripremljeno meso).<\/li>\n\n\n\n<li>Redovito okre\u0107ite meso da ne zagori. Zagorjelo meso uklonite \u0161to je prije mogu\u0107e s ro\u0161tilja.<\/li>\n\n\n\n<li>U idealnom slu\u010daju, dr\u017eite <strong>meso na ro\u0161tilju \u0161to kra\u0107e<\/strong>. Prioritet je, naravno, dovoljno ga ispe\u0107i.<\/li>\n\n\n\n<li>Ro\u0161tiljanje u foliji tako\u0111er je odli\u010dna opcija.<\/li>\n\n\n\n<li>Prije poslu\u017eivanja<strong> odre\u017eite crne dijelove<\/strong> i ubacite dobru porciju povr\u0107a, koje je bogato antioksidansima.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-1124x749.jpg\" alt=\"Kako smanjiti rizik od kancerogenih tvari?\" class=\"wp-image-386028\" style=\"width:843px;height:562px\" title=\"Kako smanjiti rizik od kancerogenih tvari?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Povremeni ro\u0161tilj <strong>ne mora biti stra\u0161na stvar, kako u smislu oblika, tako i zdravlja.<\/strong> Zapravo, uvijek ovisi o vama koje \u0107ete odluke donijeti kad je u pitanju hrana. Ako pazite na svoju figuru, poku\u0161ajte odabrati <strong>izvore proteina s niskim udjelom masno\u0107e<\/strong> i nadopunite ih porcijom ugljikohidrata i povr\u0107a. Tako\u0111er je idealno izbjegavati teku\u0107e kalorije u obliku slatkih gaziranih pi\u0107a i alkohola. Tako\u0111er biste trebali imati na umu<strong> higijenske smjernice<\/strong> kako biste smanjili rizik od trovanja hranom. Mo\u017eete i smanjiti <strong>rizik od razvoja ne\u017eeljenih kancerogenih<\/strong> <strong>tvari.<\/strong> Jednostavno upotrijebite marinadu i smanjite vrijeme pe\u010denja mesa na ro\u0161tilju. Naravno, uvijek pazite da <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletina <\/a>i svinjetina budu dovoljno pe\u010dene.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne zaboravite da je uz hranu najva\u017enija stvar na ro\u0161tilju <strong>kvalitetno vrijeme koje provodite sa svojim najmilijima.<\/strong> Stoga se nemojte previ\u0161e optere\u0107ivati hranom i u\u017eivajte u zajedni\u010dkom vremenu. A ako me\u0111u prijateljima imate nekoga tko se boji i\u0107i na ro\u0161tilje kako ne bi ispao iz forme, podijelite na\u0161 \u010dlanak s njim.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOils\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sauces\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSauces\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pe\u010denje na ro\u0161tilju ne mora proizvesti nezdravo zagoreno meso puno masti i kalorija. U dana\u0161njem \u010dlanku donosimo jednostavan vodi\u010d o tome kako odabrati sastojke kad \u017eelite smr\u0161avjeti. Tako\u0111er \u0107emo vam dati savjete kako zdravije ro\u0161tiljati.<\/p>\n","protected":false},"author":100,"featured_media":386075,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6776,7352,7148,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-391747","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-piletina-hr","9":"tag-prehrana-hr","10":"tag-priprema-hrane-hr","11":"tag-zdravlje-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 ro\u0161tiljati zdravo i bez dodatnih kalorija? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mo\u017eete ro\u0161tiljati zdravo i bez dodatnih kalorija. 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