{"id":401595,"date":"2022-11-15T09:57:44","date_gmt":"2022-11-15T08:57:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=401595"},"modified":"2022-11-15T09:57:45","modified_gmt":"2022-11-15T08:57:45","slug":"8-nacinov-kako-zmanjsati-vnos-sladkorja-in-jesti-manj-sladkarij","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/8-nacinov-kako-zmanjsati-vnos-sladkorja-in-jesti-manj-sladkarij\/","title":{"rendered":"8 na\u010dinov, kako zmanj\u0161ati vnos sladkorja in jesti manj sladkarij"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-kako-zmanjsati-vnos-sladkorja-in-jesti-manj-sladkarij\/#Kaj_povzroca_zeljo_po_sladkem\" title=\"Kaj povzro\u010da \u017eeljo po sladkem?\">Kaj povzro\u010da \u017eeljo po sladkem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-kako-zmanjsati-vnos-sladkorja-in-jesti-manj-sladkarij\/#Zakaj_je_sladkor_lahko_skodljiv\" title=\"Zakaj je sladkor lahko \u0161kodljiv?\">Zakaj je sladkor lahko \u0161kodljiv?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-kako-zmanjsati-vnos-sladkorja-in-jesti-manj-sladkarij\/#Ali_je_sladkor_droga_in_ali_ste_lahko_z_njim_zasvojeni\" title=\"Ali je sladkor droga in ali ste lahko z njim zasvojeni?\">Ali je sladkor droga in ali ste lahko z njim zasvojeni?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-kako-zmanjsati-vnos-sladkorja-in-jesti-manj-sladkarij\/#Koliko_sladkorja_je_varno_v_prehrani\" title=\"Koliko sladkorja je varno v prehrani?\">Koliko sladkorja je varno v prehrani?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-kako-zmanjsati-vnos-sladkorja-in-jesti-manj-sladkarij\/#8_nasvetov_za_zmanjsanje_vsebnosti_sladkorja_v_prehrani\" title=\"8 nasvetov za zmanj\u0161anje vsebnosti sladkorja v prehrani\">8 nasvetov za zmanj\u0161anje vsebnosti sladkorja v prehrani<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-kako-zmanjsati-vnos-sladkorja-in-jesti-manj-sladkarij\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste \u017ee ve\u010dkrat posku\u0161ali omejiti sladkarije in sladkor v prehrani, pa vam ni uspelo? Niste sami. Vsi imajo radi sladek okus, hkrati pa vsi dobro vedo, da s sladkorjem ne smemo pretiravati. In potem, ko se po\u010dutite odlo\u010dni in motivirani, se odlo\u010dite, da se popolnoma poslovite od sladkorja. Nekaj te\u017ekih dni prebrodite samo zaradi svoje mo\u010dne volje, a na koncu vas dohiti hrepenenje po sladkem in pono\u010di za\u010dnete dobesedno sanjati o \u010dokoladi. Vam je ta scenarij znan? Morda je \u010das, da poskusite z druga\u010dnim pristopom. Kako zmanj\u0161ati koli\u010dino sladkorja v prehrani na razumno mero in se pri tem ne obremenjevati? Pri tem vam bo pomagal dana\u0161nji \u010dlanek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_povzroca_zeljo_po_sladkem\"><\/span><strong><span lang=\"SL\">Kaj povzro\u010da \u017eeljo po sladkem?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">Hrepenenje po sladkem ima lahko veliko vzrokov.&nbsp;Zelo pogosta te\u017eava je pove\u010dana potreba po sladkem v <strong>stresnih situacijah<\/strong>.&nbsp;U\u017eivanje sladkorja pove\u010da raven <strong>dopamina<\/strong> in povzro\u010di <strong>prijetne ob\u010dutke<\/strong>. Nekateri ljudje v psiholo\u0161ko zahtevnih situacijah i\u0161\u010dejo zadovoljstvo v sladkarijah in sladki hrani. To pa vsekakor ni idealna re\u0161itev, saj dober ob\u010dutek ob zau\u017eitju sladkega \u010dez nekaj \u010dasa izzveni. Tedaj telo zahteva ve\u010d, da stres in neprijetne ob\u010dutke vsaj za nekaj \u010dasa spet po\u017eene v kot. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[6]<\/span><\/span><\/span><\/li><li><span lang=\"SL\">Vendar pa ima lahko odstranjevanje vseh sladkarij v hi\u0161i tudi <strong>fiziolo\u0161ke vzroke<\/strong>.&nbsp;Sladkor se zelo hitro absorbira iz prebavnega trakta in tako hitro zvi\u0161a <strong>raven sladkorja v krvi<\/strong> (glikemija). Takrat ste verjetno zadovoljni, polni energije in dobre volje. Hitreje kot se sladkor v krvi <strong>vi\u0161a<\/strong>, hitreje <strong>pada<\/strong> in v hipu boste pri\u0161li do stanja, ko boste potrebovali \u0161e en \u00bbodmerek sladkorja\u00ab. Nenadoma se znajdete v za\u010daranem krogu, ko <strong>visok vnos sladkorja povzro\u010di potrebo po \u0161e ve\u010d sladkarij<\/strong>.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Po\u010dasno in ciljno zmanj\u0161evanje sladkorja v prehrani<\/span><\/strong><span lang=\"SL\"> vas lahko osvobodi neskon\u010dne spirale hrepenenja in odpravljanja stresa s sladkarijami. Da pa lahko sladkor omejimo na nebole\u010d na\u010din, mora biti prehrana uravnote\u017eena z dovolj <strong>kompleksnimi ogljikovimi hidrati, beljakovinami, zdravimi ma\u0161\u010dobami in vlakninami. <\/strong>Kompleksni ogljikovi hidrati naj predstavljajo 45\u201360&nbsp;% celotnega dnevnega vnosa energije, ma\u0161\u010dobe 30&nbsp;% in beljakovine 10\u201320&nbsp;%. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[2,3]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Ve\u010d o tem, kako se znebiti hrepenenja po sladkem, lahko preberete v \u010dlanku <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/15-nacinov-za-boj-proti-zelji-po-sladkorju\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">15 na\u010dinov za boj proti \u017eelji po sladkorju.<\/span><\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-1124x749.jpg\" alt=\"Kaj so vzroki za \u017eeljo po sladkem?\" class=\"wp-image-394076\" width=\"843\" height=\"562\" title=\"Kaj so vzroki za \u017eeljo po sladkem?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_je_sladkor_lahko_skodljiv\"><\/span><strong><span lang=\"SL\">Zakaj je sladkor lahko \u0161kodljiv?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hrepenenje po sladkem ni edina te\u017eava, ki jo povzro\u010da visoka vsebnost sladkorja v prehrani. Vsi vemo, da lahko sladkor povzro\u010di tudi zdravstvene te\u017eave. Za kaj to\u010dno gre?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">Visok vnos sladkorja <strong>pove\u010da skupni dnevni vnos energije<\/strong>. Hkrati pa je pogosto del \u017eivil, ki vsebujejo veliko ma\u0161\u010dob in so <strong>energijsko zelo bogata<\/strong>, kot so razne \u010dokolade, plo\u0161\u010dice, sladice in druge sladkarije. Sladkor je tako pogost del <strong>visoko industrijsko predelane hrane<\/strong>, ki ima v majhni koli\u010dini veliko energije, a le malo dragocenih hranil. Prekomerno u\u017eivanje teh izdelkov lahko povzro\u010di pove\u010danje telesne te\u017ee in s tem tudi <strong>prekomerno telesno te\u017eo<\/strong> in <strong>debelost.<\/strong><\/span><\/li><li><strong><span lang=\"SL\">Debelost je sama po sebi zdravstvena te\u017eava<\/span><\/strong><span lang=\"SL\">, dodatno pa pove\u010duje tveganje za <strong>raka, kardiovaskularne te\u017eave<\/strong> ali <strong>diabetes tipa 2. <\/strong>Debelost je povezana tudi z ve\u010djim tveganjem za <strong>depresijo<\/strong> in druge du\u0161evne bolezni.<span class=\"tadv-color\"><span style=\"color: #ff6600\"> [5]<\/span><\/span><\/span><\/li><li><span lang=\"SL\">Prevelika koli\u010dina sladkorja v prehrani med drugim ni dobra za va\u0161e zobe, saj pove\u010duje tveganje za <strong>karies<\/strong>. V ustni votlini sladkor predelajo <strong>bakterije<\/strong>, rezultat tega procesa pa je nastajanje <strong>kislin<\/strong>, ki lahko po\u0161kodujejo <strong>zobno sklenino<\/strong>. \u0160e posebej tvegana so \u017eivila, ki se <strong>lepijo za zobe<\/strong>. Med ta \u017eivila npr. spadajo suho sadje, pi\u0161koti, gumi bomboni ipd. Dolgo \u010dasa ostanejo v ustih, va\u0161i zobje pa so izpostavljeni dolgotrajnemu delovanju bakterij in nastajanju kislin. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[11,12]<\/span><\/span><\/span><\/li><li><span lang=\"SL\">Visoka vsebnost sladkorja lahko vpliva tudi na va\u0161o ko\u017eo in pove\u010da tveganje za akne. Ve\u010d o tem si lahko preberete v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-aken-manj-stresa-zdrava-teza-in-dobra-higiena-lahko-pomagajo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">Kako se znebiti aken? Manj stresa, zdrava te\u017ea in dobra higiena lahko pomagajo.<\/span><\/strong><\/a><\/span><\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-1124x749.jpg\" alt=\"Kaj povzro\u010da visok vnos sladkorja?\" class=\"wp-image-394091\" width=\"843\" height=\"562\" title=\"Kaj povzro\u010da visok vnos sladkorja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_je_sladkor_droga_in_ali_ste_lahko_z_njim_zasvojeni\"><\/span><strong><span lang=\"SL\">Ali je sladkor droga in ali ste lahko z njim zasvojeni?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">\u010cloveka mo\u010dno privla\u010dita sladkor in sladek okus, mnogi pa te\u017eko zmanj\u0161ajo sladkor v svoji prehrani do te mere, da menijo, da so od njega odvisni. To prepri\u010danje podpira celo dejstvo, da u\u017eivanje sladkorja povzro\u010da <strong>podobne procese v mo\u017eganih kot na primer u\u017eivanje drog<\/strong>.&nbsp;Znanstveniki \u0161e niso 100-odstotno prepri\u010dani, a zdi se, da je <strong>odvisnost od sladkorja resni\u010dna<\/strong>.&nbsp;\u010ce je temu tako, je veliko <strong>\u0161ibkej\u0161a<\/strong> v primerjavi z <strong>drugimi zasvojenostmi<\/strong>.&nbsp;Poleg tega verjetno <strong>ni sladkor sam tisti<\/strong>, zaradi katerega si vedno znova privo\u0161\u010dite okusno hrano. Kriv je neustavljiv <strong>okus hrane, bogate s sladkorjem, ma\u0161\u010dobo ali soljo<\/strong> (tako imenovana hiperokusna hrana). Zagotovo ste \u017ee izkusili, da vas ne pritegne le sladkor, ampak tudi razna mastna \u017eivila, kot so \u010dokolade, sladice, mastne klobase ali pa sploh vse oblike hitre hrane. Na splo\u0161no gre za <strong>visoko industrijsko predelane izdelke<\/strong>.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[4,6,11]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ceprav se zdi, da je odvisnost od hrane resni\u010dna, to ne pomeni, da se proti temu ne da narediti ni\u010desar. <strong>Ciljno usmerjene spremembe v prehrani<\/strong> lahko resni\u010dno delajo \u010dude\u017ee in zmanj\u0161ajo \u017eeljo po u\u017eivanju te visoko predelane hrane.<\/span><\/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_sladkorja_je_varno_v_prehrani\"><\/span><strong><span lang=\"SL\">Koliko sladkorja je varno v prehrani?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Ni nujno, da je va\u0161 cilj dieta brez sladkorja. <\/span><\/strong><span lang=\"SL\">Za ve\u010dino ljudi je tak\u0161no prehranjevanje nepotrebno trpljenje in ni dobra dolgoro\u010dna re\u0161itev. Veliko bolj\u0161i na\u010din je <strong>visokokakovostna prehrana z uravnote\u017eeno vsebnostjo kompleksnih ogljikovih hidratov, beljakovin, zdravih ma\u0161\u010dob in vlaknin<\/strong>, v kateri lahko prav tako u\u017eivate v manj\u0161ih koli\u010dinah <strong>sladkorja<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Po priporo\u010dilih Svetovne zdravstvene organizacije (SZO) naj sladkor ne predstavlja ve\u010d kot <strong>10&nbsp;% celotnega dnevnega vnosa energije<\/strong>. <strong>Referen\u010dna vrednost vnosa<\/strong> energije za zdravo odraslo osebo je <strong>2000&nbsp;kcal<\/strong>.&nbsp;Torej, 10&nbsp;% vnosa predstavlja <strong>200&nbsp;kcal<\/strong>, kar ustreza <strong>50&nbsp;g sladkorja (pribli\u017eno 10 kock sladkorja)<\/strong>.&nbsp;Toliko sladkorja najdemo na primer v dveh ve\u010djih bananah, 500 ml pomaran\u010dnega soka ali na primer v 90 g mle\u010dne \u010dokolade.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Najve\u010dji priporo\u010deni dnevni vnos vklju\u010duje <strong>dodane<\/strong> in naravno prisotne sladkorje (na primer v sadju ali mle\u010dnih izdelkih).&nbsp;Najprej je treba omejiti predvsem <strong>dodan sladkor<\/strong>. Naravno prisoten sladkor, na primer v sadju, je vezan na vlaknine, zato se absorbira po\u010dasneje. <span style=\"color: #ff6600\">[7]<sup>&nbsp;<\/sup><\/span><\/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=\"99889,105817,107113,108862,110956,111382\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_nasvetov_za_zmanjsanje_vsebnosti_sladkorja_v_prehrani\"><\/span><strong><span lang=\"SL\">8 nasvetov za zmanj\u0161anje vsebnosti sladkorja v prehrani<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><span lang=\"SL\">1.<\/span><\/strong><span lang=\"SL\"> <strong>Postopoma zmanj\u0161ajte koli\u010dino sladkorja<\/strong><\/span><\/h3>\n\n\n\n<p><span lang=\"SL\">Ne ponovite ve\u010d iste napake in <strong>sladkorja iz prehrane ne izklju\u010dite popolnoma<\/strong>. Vsaka sprememba na bolje je dobra sprememba, zato je dovolj, \u010de sladkor zni\u017eujete <strong>v majhnih korakih<\/strong>. Postopno omejevanje koli\u010dine sladkorja v hrani ali pija\u010di vam bo pomagalo, da <strong>se navadite na manj sladek okus<\/strong>.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[8]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce na primer ne morete \u017eiveti brez doma\u010dega peciva, ga pecite \u0161e naprej, vendar zmanj\u0161ajte koli\u010dino sladkorja na <strong>\u010detrtino<\/strong>.&nbsp;Enako storite za sladkan \u010daj, kavo ipd. Dodajte na primer <strong>pol \u017eli\u010dke sladkorja manj<\/strong>.&nbsp;S\u010dasoma ga boste verjetno \u0161e dodatno zmanj\u0161ali.<\/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><span lang=\"SL\">2. Sladkor vsaj delno nadomestite s sladili<\/span><\/strong><\/h3>\n\n\n\n<p><span lang=\"SL\">Najbolj\u0161i na\u010din za zmanj\u0161anje sladkorja v prehrani je, da <strong>se postopoma navadite na manj sladek okus<\/strong>. V veliko pomo\u010d so lahko na primer <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/sladila\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">sladila<\/span><\/strong><\/a><\/span>, saj lahko z njimi nadomestite sladkor. Lahko vam pomagajo zmanj\u0161ati koli\u010dino sladkorja v receptih za peko ali pa u\u017eivate v sladkih pija\u010dah, ne da bi vam bilo treba dejansko dodati sladkor.<\/span><\/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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-749x1124.jpeg\" alt=\"Sladila kot nadomestek sladkorja\" class=\"wp-image-394106\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><span lang=\"SL\">Obstajata dve vrsti sladil. <strong>Nehranljiva<\/strong>, ki vam ne dajo energije, ali <strong>hranljiva<\/strong>, ki imajo v primerjavi s sladkorjem \u0161e vedno bistveno manj kalorij.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[10]<\/span><\/span><\/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><span lang=\"SL\">Med katerimi sladili lahko izbirate?<\/span><\/strong><\/h4>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\"><strong><span lang=\"SL\">Nehranljiva sladila:<\/span><\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Stevija<\/span><\/strong><span lang=\"SL\"> je rastlina iz Ju\u017ene Amerike, ki se zaradi sladkega okusa uporablja za izdelavo sladil. Za sladek okus so odgovorni glikozidi, znani pod imenom <strong>steviozid<\/strong>. In ti glikozidi sestavljajo sladilo, ki ga lahko kupite na primer v obliki kapljic ali pra\u0161ka. Stevija je 200\u2013300-krat slaj\u0161a od sladkorja. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[9]<\/span><\/span><\/span><\/li><li><strong>Sukraloza<\/strong> je \u0161e eno <strong>nehranljivo sladilo<\/strong>. Je do 600-krat slaj\u0161a od sladkorja. Pogosto je del raznih nehranljivih <a href=\"https:\/\/gymbeam.si\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kapljic<\/strong><\/a> in <a href=\"https:\/\/gymbeam.si\/brezkaloricni-sirup-salted-caramel-350ml-gymbeam.html\" class=\"ek-link\"><strong>sirupov<\/strong><\/a>, ki se uporabljajo za sladkanje. \u010ce \u017eelite izvedeti ve\u010d o sukralozi, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/sukraloza-umetno-sladilo-in-njegov-vpliv-na-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sukraloza \u2013 umetno sladilo in njegov vpliv na zdravje.<\/strong>[1]<\/a><\/li><li><strong><span lang=\"SL\">Eritritol <\/span><\/strong><span lang=\"SL\">je tudi brezkalori\u010dno sladilo, saj je njegova energijska vrednost 0 kcal. V primerjavi s klasi\u010dnim sladkorjem ima pribli\u017eno 70 % sladkosti. V resnici to pomeni, da morate za sladkanje uporabiti malo ve\u010d eritritola kot sladkorja, da dose\u017eete enak u\u010dinek.<\/span><\/li><\/ul>\n\n\n\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\"><strong><span lang=\"SL\">Hranljiva sladila:<\/span><\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Ksilitol<\/span><\/strong><span lang=\"SL\"> spada med <strong>hranljiva sladila<\/strong> in je znan tudi kot <strong>brezov sladkor. <\/strong>Sladilna mo\u010d <a href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ksilitola<\/a> je enako intenzivna kot sladkor, vendar ima <strong>40 % manj energije<\/strong>.<\/span><\/li><li><strong><span lang=\"SL\">Sirup iz cikorije<\/span><\/strong><span lang=\"SL\"> je sladilo iz <strong>korenine cikorije<\/strong>. Zaradi tega je bogat z <strong>vlakninami<\/strong> (inulin) in lahko pomaga pove\u010dati njihov vnos v prehrani. Samo 5 % vsebnosti sirupa iz cikorije predstavlja sladkor. V primerjavi s sladkorjem ima <strong>45 % manj kalorij. <\/strong>Ugajal bo tudi tistim, ki i\u0161\u010dete na\u010din, kako nadomestiti med, saj sta si ta dva po konsistenci in okusu zelo podobna.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Ve\u010d o sladilih si lahko preberete v \u010dlanku <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/nadomestki-sladkorja-katero-sladilo-je-primerno-za-vas\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">Nadomestki sladkorja \u2013 katero sladilo je primerno za vas?<\/span><\/strong><\/a><\/span><\/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><span lang=\"SL\">3. Omejite sladkor v pija\u010dah<\/span><\/strong><\/h3>\n\n\n\n<p><span lang=\"SL\">Sladkor v pija\u010dah je pogosto najve\u010dje presene\u010denje.&nbsp;Kdo bi si mislil, da lahko <strong>0,5&nbsp;l mineralne vode z okusom<\/strong> vsebuje do <strong>80&nbsp;kcal<\/strong> (336&nbsp;kJ) in <strong>20&nbsp;g sladkorja?&nbsp;<\/strong>Po vsebnosti sladkorja je ta koli\u010dina enaka na primer <strong>30&nbsp;g mle\u010dne \u010dokolade<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce \u010dez dan popijete 500&nbsp;ml sladkane mineralne vode, je to <strong>polovica najve\u010djega dnevnega priporo\u010denega odmerka sladkorja<\/strong> po mnenju SZO (50&nbsp;g za povpre\u010dno zdravo odraslo osebo). Poleg tega se sladkor iz pija\u010d absorbira veliko <strong>hitreje<\/strong> kot sladkor iz hrane.&nbsp;Posledica je <strong>hitro zvi\u0161anje sladkorja v krvi,<\/strong> ki mu verjetno sledi nenadno zni\u017eanje, spremlja pa ga tudi ve\u010dja <strong>\u017eelja po sladkem<\/strong>.&nbsp;Prav tako vam pija\u010de ne bodo prepre\u010dile lakote, bodo pa vsekakor dodale veliko \u0161tevilo kalorij.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Te\u017eava ni le v <strong>brezalkoholnih pija\u010dah<\/strong> in <strong>aromatizirani mineralni vodi<\/strong>, sladkor se skriva tudi v <strong>sokovih<\/strong>, <strong>ledenem \u010daju<\/strong>, <strong>aromatiziranem pivu<\/strong> ali na primer v <strong>energijskih napitkih<\/strong>.<\/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><span lang=\"SL\">Koliko sladkorja zau\u017eijete s pitjem razli\u010dnih pija\u010d?<\/span><\/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\">Pija\u010da<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koli\u010dina sladkorja (v 500&nbsp;ml)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Mineralna voda, sladkana s sladkorjem<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sprite<\/td><td class=\"has-text-align-center\" data-align=\"center\">41 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vinea<\/td><td class=\"has-text-align-center\" data-align=\"center\">47,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fanta<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Coca-cola&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pepsi<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sladkan ledeni \u010daj<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brezalkoholni jabol\u010dnik<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijski napitek<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sok<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span lang=\"SL\">Iz tabele lahko vidite, da 500&nbsp;ml sladkane pija\u010de (koli\u010dina, ki jo zlahka popijete v nekaj minutah) pogosto pokriva<strong> najve\u010dji priporo\u010deni vnos sladkorja na dan<\/strong>.&nbsp;Sladkane pija\u010de bi zato morale biti <strong>eden prvih izdelkov<\/strong>, ki jih omejite, ko posku\u0161ate zmanj\u0161ati koli\u010dino sladkorja v va\u0161i prehrani.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Marsikoga pa lahko preseneti koli\u010dina sladkorja, ki jo \u010dlovek \u010dez dan zau\u017eije <strong>s pitjem sladkane kave ali \u010daja. <\/strong>Ste \u017ee kdaj naleteli na argument \u00bbNo, saj si privo\u0161\u010dim le eno \u017eli\u010dko sladkorja\u00ab? \u010ce pa jutranji in popoldanski kavi dodate po eno \u017eli\u010dko sladkorja, zve\u010der pa si privo\u0161\u010dite \u0161e \u010daj, vse skupaj nanese na okoli <strong>15&nbsp;g sladkorja<\/strong>. In preden se zaveste, je dose\u017eena tretjina najve\u010djega priporo\u010denega vnosa sladkorja.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Ve\u010d o sladkorju v pija\u010dah lahko preberete v \u010dlanku <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">Kje se skrivajo teko\u010de kalorije in kako te prazne kalorije prepre\u010dujejo izgubo te\u017ee?<\/span><\/strong><\/a><\/span><\/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><span lang=\"SL\">Kako zmanj\u0161ati koli\u010dino sladkorja v pija\u010dah?<\/span><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Zmanj\u0161ajte u\u017eivanje sladkanih pija\u010d<\/span><\/strong><span lang=\"SL\">. Namesto dnevnih 500 ml limonade jo na primer popijte le 200 ml. Tako boste zmanj\u0161ali koli\u010dino zau\u017eitega sladkorja, a boste \u0161e vedno lahko u\u017eivali v svoji najljub\u0161i pija\u010di. \u010ce 500 ml coca-cole s 50 g sladkorja zamenjate za 200 ml, boste zau\u017eili 30 g sladkorja manj.<\/span><\/li><li><strong><span lang=\"SL\">Razred\u010dite sladke pija\u010de<\/span><\/strong><span lang=\"SL\">. <strong>Sok<\/strong> ali <strong>sladkana mineralna voda<\/strong> sta okusna, tudi \u010de sta zme\u0161ana z negazirano ali gazirano nesladkano vodo. Nato\u010dite si manj\u0161o koli\u010dino pija\u010de, preostanek kozarca pa napolnite z eno od teh teko\u010din. Postopoma pove\u010dajte dele\u017e navadne vode.<\/span><\/li><li><span lang=\"SL\">Vnos teko\u010dine lahko popestrite s pija\u010dami, aromatiziranimi z nehranljivimi <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/sladila\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">sladili<\/span><\/strong><\/a><\/span>.<\/span><\/li><li><strong><span lang=\"SL\">\u010ce ste navajeni sladkati \u010daj ali kavo<\/span><\/strong><span lang=\"SL\">, koli\u010dino sladkorja na za\u010detku zmanj\u0161ajte za <strong>polovico<\/strong>, da se postopoma navadite na manj sladek okus. \u010ce se ne \u017eelite odpovedati sladki kavi ali \u010daju, lahko vedno poskusite z drugimi sladili.<\/span><\/li><li><strong><span lang=\"SL\">Prav tako lahko pomaga nadomestiti sladkor v kavi z mlekom<\/span><\/strong><span lang=\"SL\">. Kava bo zaradi naravne vsebnosti sladkorja v mleku bolj <strong>gladka<\/strong> in <strong>nekoliko slaj\u0161a<\/strong>.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Osnova va\u0161ega vnosa teko\u010dine naj bo <strong>voda<\/strong>, <strong>mineralna voda<\/strong> ali <strong>nesladkan <\/strong><span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/caj\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"text-decoration: none\">\u010daj<\/span><\/strong><\/a><\/span>. Za popestritev jih lahko aromatizirate na primer z <strong>limoninim sokom<\/strong>, razli\u010dnimi <strong>zeli\u0161\u010di<\/strong> (meta, melisa ipd.), <strong>sadjem<\/strong> (v vodo dajte sve\u017ee ali <a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">liofilizirano sadje<\/a>) ali pa vodo aromatizirajte z <a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">BCAA<\/a>.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-1124x749.jpg\" alt=\"Kako omejiti sladkor v pija\u010dah?\" class=\"wp-image-394139\" width=\"843\" height=\"562\" title=\"Kako omejiti sladkor v pija\u010dah?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><span lang=\"SL\">4. Jejte manj bonbonov in sladke hrane<\/span><\/strong><\/h3>\n\n\n\n<p><span lang=\"SL\">Najve\u010d sladkorja v hrani je v <strong>sladicah<\/strong>, <strong>pi\u0161kotih<\/strong>, <strong>\u010dokoladah<\/strong>, <strong>mehkem pecivu<\/strong> (roglji\u010dki, \u017eemljice ipd.), <strong>tortah<\/strong> in drugih \u017eivilih iz neskon\u010dnega seznama sladkarij.&nbsp;Skrivajo se in nas \u010dakajo na vsakem koraku in tako te\u017eko se jim je upreti. Ni\u010d \u010dudnega, saj ta \u017eivila s svojo neustavljivo kombinacijo sladkorja in ma\u0161\u010dob vzbujajo tako prijetne ob\u010dutke.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Vendar pa razen <strong>sladkorja<\/strong> in ve\u010dinoma <strong>nizkokakovostnih ma\u0161\u010dob<\/strong> ne zagotavljajo skoraj nobenih drugih hranil.&nbsp;So <strong>prehransko revna \u017eivila<\/strong>, ki so predvsem vir <strong>velike koli\u010dine kalorij<\/strong>.&nbsp;Na primer, ena 50&nbsp;g \u010dokoladica ima lahko pribli\u017eno 250&nbsp;kcal (1050&nbsp;kJ), kar ustreza obroku, sestavljenemu iz rezine <strong>r\u017eenega kruha<\/strong>, <strong>kremnega sira<\/strong> in <strong>dveh rezin trdega sira<\/strong>.&nbsp;Ta \u017eivila so energijsko enaka, vendar se boste po njihovem zau\u017eitju po\u010dutili <strong>bistveno druga\u010de<\/strong>.&nbsp;Kruh s sirom <strong>vas lahko nasiti za dlje \u010dasa<\/strong>, \u010dokoladica pa pote\u0161i le trenutno hrepenenje po sladkem. \u010cez nekaj \u010dasa boste spet <strong>la\u010dni<\/strong> in verjetno se bo vrnila tudi <strong>\u017eelja po sladkem<\/strong>.<\/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><span lang=\"SL\">Kako zmanj\u0161ati koli\u010dino sladkarij v prehrani?<\/span><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Te hrane ne nosite domov. <\/span><\/strong><span lang=\"SL\">Obstaja manj\u0161a mo\u017enost, da boste hrepeneli po ne\u010dem, \u010desar ne vidite. Prav tako ne morete jesti tistega, \u010desar nimate doma.<\/span><\/li><li><span lang=\"SL\">Kadar \u017eeljo po sladkem spremlja tudi lakota, najprej zau\u017eijte<strong> polnovreden obrok<\/strong>. Namesto pi\u0161kotov za zajtrk posezite po jogurtu s sadjem. Tak\u0161en obrok vas bo <strong>nasitil<\/strong> in verjetno <strong>zmanj\u0161al<\/strong> \u017eeljo po sladkem.<\/span><\/li><li><strong><span lang=\"SL\">Privo\u0161\u010dite si sladkarije, a v manj\u0161ih koli\u010dinah<\/span><\/strong><span lang=\"SL\">. \u010ce boste jogurtu s sadjem dodali majhno koli\u010dino omenjenih priljubljenih pi\u0161kotov, <strong>boste pote\u0161ili apetit<\/strong> in se hkrati <strong>nasitili<\/strong>.<\/span><\/li><li><strong><span lang=\"SL\">Poi\u0161\u010dite manj sladke razli\u010dice svojih najljub\u0161ih dobrot<\/span><\/strong><span lang=\"SL\">. Mle\u010dno \u010dokolado zamenjajte z alternativo z ve\u010djo vsebnostjo kakava. Poskusite pi\u0161kote s polnozrnato moko in ni\u017ejo vsebnostjo sladkorja itd.<\/span><\/li><li><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"color: windowtext;text-decoration: none\"><span style=\"color: #ff6600\">Beljakovinske plo\u0161\u010dice<\/span><\/span><\/strong><\/a><strong> lahko prav tako slu\u017eijo kot hranljive sladkarije. <\/strong>Zavirajo \u017eeljo po sladkem, in ker so obi\u010dajno sladkane s sladili, ne boste zau\u017eili ni\u010d sladkorja, hkrati pa vas bodo zaradi vsebnosti beljakovin tudi nasitile.<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-1124x749.jpg\" alt=\"Kako zau\u017eiti manj sladkorja?\" class=\"wp-image-394154\" width=\"843\" height=\"562\" title=\"Kako zau\u017eiti manj sladkorja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><span lang=\"SL\">5. Bolje je, da hrano sladkate sami<\/span><\/strong><\/h3>\n\n\n\n<p><span lang=\"SL\">Ogromno sladkorja vsebujejo \u017eivila, v katerih sladkorja sploh ne bi smelo biti. Prehrana mnogih ljudi je polna <strong>aromatiziranih jogurtov<\/strong>, <strong>sladkanega kefirja<\/strong> ali na primer <strong>sladkih kosmi\u010dev za zajtrk.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Vsebnost sladkorja v omenjenih \u017eivilih (in \u0161tevilnih drugih) je obi\u010dajno <strong>previsoka<\/strong>.&nbsp;Po drugi strani pa, ko kupite nesladkano razli\u010dico hrane in jo aromatizirate sami, boste morda presene\u010deni ugotovili, da vam <strong>manj sladek okus morda zadostuje<\/strong>. Tako lahko <strong>vplivate tudi na koli\u010dino sladkorja<\/strong> v \u017eivilih in \u0161e vedno u\u017eivate v njihovem prijetnem sladkem okusu.<\/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><span lang=\"SL\">Kako se sladkane in nesladkane razli\u010dice nekaterih izdelkov razlikujejo glede vsebnosti sladkorja?<\/span><\/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\">Nesladkan izdelek<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vsebnost sladkorja \/ 100 g<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sladkan izdelek<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vsebnost sladkorja \/ 100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Navaden jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Aromatiziran jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Navaden kefir<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Aromatiziran kefir<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/bio-musli-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Muesli<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pe\u010den muesli<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nesladkana instant ovsena ka\u0161a<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sladkana instant ovsena ka\u0161a<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span lang=\"SL\">Glede na tabelo je o\u010ditno, da je za vas bolj zdravo kupovati <strong>nesladkana \u017eivila<\/strong>. Vedno jih lahko aromatizirate sami in jih naredite bolj prijetne po svojih \u017eeljah. Pogosto bo dobljena vsebnost sladkorja ni\u017eja kot pri kupljenih sladkanih razli\u010dicah.<\/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><span lang=\"SL\">Kako aromatizirati osnovne nesladkane izdelke in v \u010dem se razlikujejo od sladkanih?<\/span><\/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\"><strong><span lang=\"SL\">Sladkan izdelek<\/span><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><span lang=\"SL\">Vsebnost sladkorja \/ porcijo<\/span><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><span lang=\"SL\">Nesladkan izdelek, aromatiziran doma<\/span><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><span lang=\"SL\">Vsebnost sladkorja \/ porcijo<\/span><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Aromatiziran sadni jogurt (150 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.5<\/td><td class=\"has-text-align-center\" data-align=\"center\">Navadni jogurt z \u017elico marmelade Navadni jogurt s sirupom iz cikorije<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g 5,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aromatiziran kefir (300 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Navaden kefir z \u017elico kakava in sirupa iz cikorije<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Instant ovsena ka\u0161a, sladkana s sladkorjem (55 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"><span lang=\"SL\">Ovsena ka\u0161a s 100 ml mleka in 1 \u017eli\u010dko sirupa iz cikorije Ovsena ka\u0161a z 20 g <a href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">sirotkinih beljakovin<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">5,4 g 1,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pe\u010den muesli (50 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"><span lang=\"SL\">Doma\u010da granola, na primer tale z <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hrustljava-granola-z-orescki-in-kvinojo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ovsenimi kosmi\u010di, kvinojo in ore\u0161\u010dki<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">2,3 g&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span lang=\"SL\">\u010ce nekaj minut porabite za pripravo ne\u010desa sladkega, boste dobili <strong>bolj pestro<\/strong> in <strong>zanimivo prehrano.<\/strong><\/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><span lang=\"SL\">S \u010dim lahko sladkate hrano?<\/span><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Uporabljajte predvsem sve\u017ee sadje<\/span><\/strong><span lang=\"SL\">. Lahko pa ga zamenjate z <a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">liofiliziranim sadjem<\/a>.<\/span><\/li><li><span lang=\"SL\">\u010ce \u017eelite nekaj bolj nekonvencionalnega, lahko poskusite dodati <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/bio-bananin-prasek-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">sadje v prahu<\/span><\/strong><\/a><\/span>. Jogurte, ka\u0161e in druga \u017eivila lahko popestrite z \u017eli\u010dko marmelade.<\/span><\/li><li><span lang=\"SL\">Jogurtu, skuti ali kislim napitkom lahko dodate <a href=\"https:\/\/gymbeam.si\/granola\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">granolo<\/a> ali <a href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">muesli<\/a>, ki daje jedi sladek okus.<\/span><\/li><li>Druge mo\u017enosti vklju\u010dujejo nehranljiva ali hranljiva sladila.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-925240050-1124x750.jpg\" alt=\"Kako sladkati na zdrav na\u010din?\" class=\"wp-image-394193\" width=\"843\" height=\"563\" title=\"Kako sladkati na zdrav na\u010din?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><span lang=\"SL\">6. Pri peki in kuhanju uporabite manj sladkorja<\/span><\/strong><\/h3>\n\n\n\n<p>Ve\u010dina receptov za torte, muffine, sladice ali pala\u010dinke obi\u010dajno vsebujejo koli\u010dino sladkorja, ki bi zadostovala za dvojno porcijo. Dve rezini torte lahko na primer vsebujeta 15 g sladkorja, kar je tretjina najve\u010djega priporo\u010denega dnevnega vnosa.<\/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><span lang=\"SL\">Ti nasveti vam lahko pomagajo zmanj\u0161ati vsebnost sladkorja:<\/span><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Postopoma zmanj\u0161ajte koli\u010dino dodanega sladkorja<\/span><\/strong><span lang=\"SL\">.&nbsp;Najprej ga zmanj\u0161ajte na primer za tretjino, pozneje lahko poskusite s polovi\u010dno koli\u010dino.<\/span><\/li><li><strong><span lang=\"SL\">Sladkor delno ali v celoti nadomestite s sladili<\/span><\/strong><span lang=\"SL\">.<\/span><\/li><li><strong><span lang=\"SL\">Dodani sladkor nadomestite s sve\u017eim sadjem<\/span><\/strong><span lang=\"SL\">. Pri peki se odli\u010dno obnesejo pretla\u010dene banane ali naribano jabolko.<\/span><\/li><li><span lang=\"SL\">Dodajanje okusa, ki ni sladek, lahko prav tako pomaga pri omejevanju sladkorja. Svoje torte po\u017eivite z razli\u010dnimi <strong>za\u010dimbami<\/strong>, na primer <strong>cimetom<\/strong>, <strong>vaniljo<\/strong> ali <strong>za\u010dimbami za medenjake<\/strong>.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Za ve\u010d navdiha preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-bozicno-peko-bolj-zdravo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">Kako narediti bo\u017ei\u010dno peko bolj zdravo?<\/span><\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-1124x749.jpg\" alt=\"Kako pe\u010di brez sladkorja?\" class=\"wp-image-394210\" width=\"843\" height=\"562\" title=\"Kako pe\u010di brez sladkorja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><span lang=\"SL\">7. Jejte dovolj kompleksnih ogljikovih hidratov, beljakovin in vlaknin<\/span><\/strong><\/h3>\n\n\n\n<p><span lang=\"SL\">Pogosta \u017eelja po sladkem in velika potreba po sladkorju sta pogosto posledica <strong>neuravnote\u017eene<\/strong> in <strong>nekakovostne prehrane<\/strong>. Ko v prehrani primanjkuje<strong> kompleksnih ogljikovih hidratov<\/strong>, <strong>beljakovin<\/strong> ali <strong>vlaknin<\/strong>, se telo odzove s povpra\u0161evanjem po hitrem in bogatem viru energije.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oseba, ki za zajtrk j\u00e9 roglji\u010dke z Nutello in si za kosilo naro\u010di pico, bo \u010dez dan verjetno imela veliko ve\u010djo \u017eeljo po sladkem kot nekdo, ki si zjutraj privo\u0161\u010di navaden jogurt z ovsenimi kosmi\u010di in sadjem ter za kosilo ribo s krompirjem in zelenjavo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce \u017eelite zmanj\u0161ati \u017eeljo po sladkem, sledite na\u010delom <strong>zdravega kro\u017enika<\/strong> \u2013 polovico kro\u017enika napolnite z zelenjavo ali sadjem, \u010detrtino kro\u017enika namenite kompleksnim ogljikovim hidratom, preostalo \u010detrtino kro\u017enika pa napolnite z beljakovinami. Ve\u010d o tem, kako sestaviti uravnote\u017een jedilnik, si lahko preberete v \u010dlanku <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">Kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo?<\/span><\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1124x1049.png\" alt=\"Zdrav kro\u017enik\" class=\"wp-image-191674\" title=\"Kako naj izgleda zdrav kro\u017enik?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><span lang=\"SL\">8. Preberite etikete na embala\u017ei \u017eivil in bodite pozorni na vsebnost sladkorja<\/span><\/strong><\/h3>\n\n\n\n<p><span lang=\"SL\">Velika koli\u010dina dodanega sladkorja se lahko skrije tudi tam, kjer je ne bi <strong>pri\u010dakovali<\/strong>.&nbsp;Zato je treba <strong>brati etikete na \u017eivilih<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Najprej bodite pozorni na <strong>sestavo \u017eivila.&nbsp;<\/strong>\u017divilo vsebuje najve\u010d sestavin, ki so <strong>na vrhu seznama<\/strong>.&nbsp;<strong>Prej ko na seznamu sestavin naletite na sladkor, ve\u010d ga bo v samem \u017eivilu.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Naj vas ne zavede sladkor, ki se skriva za <strong>druga\u010dnim imenom<\/strong>.<\/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><span lang=\"SL\">Katera \u017eivila dejansko \u0161e vsebujejo sladkor?<\/span><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Fruktozni sirup<\/li><li>Koruzni sirup<\/li><li>Pesni sladkor<\/li><li>Kokosov\/rjavi\/trsni sladkor<\/li><li>Maltodekstrin<\/li><li>Maltoza<\/li><li>Med<\/li><li>Ri\u017eev\/javorjev\/datljev\/agavin sirup<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Drugo najpomembnej\u0161e mesto, ki si ga morate ogledati po preverjanju seznama sestavin, je <strong>tabela hranilnih vrednosti<\/strong>. Tam boste na\u0161li skupno vsebnost <strong>ogljikovih hidratov<\/strong> in pod njimi polje z imenom \u00bb<strong>od tega sladkorji<\/strong>\u00ab. <strong>Ni\u017eja<\/strong> kot je vsebnost sladkorja, <strong>bolje<\/strong> je.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Vendar pa izraz sladkor zajema tako <strong>dodan<\/strong> kot <strong>naravno prisoten sladkor<\/strong>.&nbsp;Sladkor je naravno prisoten v sadju in mle\u010dnih izdelkih, zato ne bodite presene\u010deni, ko se v tabeli hranilnih vrednosti na embala\u017ei navadnega jogurta pojavi nekaj gramov sladkorja. Zato je priporo\u010dljivo <strong>kombinirati branje tabele in seznama sestavin<\/strong>, da bi vedeli, kaj je vir vsebovanega sladkorja.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Ve\u010d o branju in razumevanju etiket na \u017eivilih lahko izveste v \u010dlanku <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/kako-brati-oznacbe-na-zivilih-in-na-kaj-je-treba-biti-pozoren\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">Kako brati ozna\u010dbe na \u017eivilih in na kaj je treba biti pozoren?<\/span><\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span><strong>Kaj bi si morali zapomniti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Prekomerna koli\u010dina sladkorja v prehrani vodi v <strong>debelost<\/strong>, kar pove\u010duje tveganje za <strong>kardiovaskularne te\u017eave<\/strong>, <strong>tumor<\/strong> in druge bolezni. <strong>Zato je treba sladkor omejiti<\/strong>.&nbsp;Ni pa nujno, da se ga popolnoma znebimo, ampak ga zmanj\u0161amo tako, da predstavlja manj kot 10&nbsp;% celotnega vnosa energije.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Vsebnost sladkorja zmanj\u0161ujte <strong>postopoma<\/strong>. Osredoto\u010dite se na omejitev <strong>sladkih pija\u010d<\/strong>, uporabite <strong>manj sladkorja pri peki<\/strong>, dajte prednost <strong>nesladkanim<\/strong> jedem in jim sladkobo raje dodajte v svoji kuhinji. Ob tem ne pozabite paziti na <strong>etikete<\/strong> na embala\u017ei \u017eivil in poskrbite za <strong>uravnote\u017eeno prehrano<\/strong>, ki vsebuje vsa hranila. Pomagalo vam bo, \u010de se boste osredoto\u010dili na izbiro \u010dim bolj osnovnih \u017eivil in manj predelanih.&nbsp;Samodejno boste zmanj\u0161ali vsebnost sladkorja in pove\u010dali kakovost va\u0161e prehrane.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali imate prijatelje, ki bi cenili informacije o tem, kako zmanj\u0161ati sladkor v svoji prehrani? Ne zadr\u017eite \u010dlanka le zase, delite ga tudi z njimi.<\/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\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\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\/dried-fruit\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDried Fruit\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>Ste \u017ee ve\u010dkrat posku\u0161ali zmanj\u0161ati vnos sladkorja, pa vam ni uspelo? Mogo\u010de tega niste naredili na pravi na\u010din. Dana\u0161nji \u010dlanek vam bo pomagal postopoma zmanj\u0161ati vnos sladkorja in se znebiti hrepenenja po sladkem.<\/p>\n","protected":false},"author":156,"featured_media":394271,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6675,6963,7359,7275],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-401595","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-jedilnik","9":"tag-nadomestki-sladkorja","10":"tag-prehrana-sl","11":"tag-sladila","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>8 na\u010dinov, kako zmanj\u0161ati vnos sladkorja in jesti manj sladkarij - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako zmanj\u0161ati vnos sladkorja in se znebiti hrepenenja po sladkem? 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