{"id":407056,"date":"2022-12-08T10:42:32","date_gmt":"2022-12-08T09:42:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=407056"},"modified":"2025-11-10T23:03:38","modified_gmt":"2025-11-10T22:03:38","slug":"kako-uciniti-bozicne-slastice-zdravijima","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-uciniti-bozicne-slastice-zdravijima\/","title":{"rendered":"Kako u\u010diniti bo\u017ei\u0107ne slastice zdravijima"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-uciniti-bozicne-slastice-zdravijima\/#Zasto_pruziti_priliku_zdravijem_pecenju\" title=\"Za\u0161to pru\u017eiti priliku zdravijem pe\u010denju?\">Za\u0161to pru\u017eiti priliku zdravijem pe\u010denju?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-uciniti-bozicne-slastice-zdravijima\/#Kako_zamijeniti_rafinirano_psenicno_brasno\" title=\"Kako zamijeniti rafinirano p\u0161eni\u010dno bra\u0161no?\">Kako zamijeniti rafinirano p\u0161eni\u010dno bra\u0161no?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-uciniti-bozicne-slastice-zdravijima\/#Kako_zamijeniti_secer\" title=\"Kako zamijeniti \u0161e\u0107er?\">Kako zamijeniti \u0161e\u0107er?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-uciniti-bozicne-slastice-zdravijima\/#Kako_zamijeniti_klasicni_maslac\" title=\"Kako zamijeniti klasi\u010dni maslac?\">Kako zamijeniti klasi\u010dni maslac?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kako-uciniti-bozicne-slastice-zdravijima\/#Kako_dodati_vise_proteina_u_desert\" title=\"Kako dodati vi\u0161e proteina u desert?\">Kako dodati vi\u0161e proteina u desert?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kako-uciniti-bozicne-slastice-zdravijima\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400\">Tko mo\u017ee odoljeti svje\u017ee pe\u010denom kola\u010du ili ukusnoj bakinoj piti? A posebno za vrijeme Bo\u017ei\u0107a. Svakodnevno je na stolu nekoliko vrsta slastica i ne znate \u0161to biste prije pojeli. Me\u0111utim, ve\u0107ina tih deserata obi\u010dno ima <\/span><b>nizak udio vlakana i proteina te visok udio \u0161e\u0107era i masti.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Ako je ostatak va\u0161e prehrane raznolik i uravnote\u017een s obiljem svih hranjivih tvari, ne morate se brinuti o tome. Iako, ako redovito zamjenjujete doru\u010dak i me\u0111uobroke takvim poslasticama, mo\u017eete nesvjesno pove\u0107ati dnevni kalorijski unos. Postupno \u0107e va\u0161a te\u017eina vjerojatno po\u010deti rasti. Stoga \u0107emo vam u dana\u0161njem \u010dlanku pokazati kako mo\u017eete zdravije pe\u0107i i <\/span><b>pretvoriti klasi\u010dni kola\u010d u dobro izbalansiran doru\u010dak<\/b><span style=\"font-weight: 400\"> pun proteina.<\/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=\"Zasto_pruziti_priliku_zdravijem_pecenju\"><\/span>Za\u0161to pru\u017eiti priliku zdravijem pe\u010denju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>Ne morate si uskratiti slatki\u0161e,<\/b><span style=\"font-weight: 400\"> \u010dak i ako poku\u0161avate smr\u0161avjeti ili odr\u017eati te\u017einu. Recimo da imate kalorijski deficit i cilj vam je unositi 1800 kcal dnevno. Me\u0111utim, ako pojedete komad kola\u010da (500 kcal) za doru\u010dak i hrpu slatki\u0161a (600 kcal) bogatih \u0161e\u0107erom i mastima za me\u0111uobrok, vjerojatno vam 700 kcal ne\u0107e stati u ostatak dana. <\/span><span style=\"font-weight: 400;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><span style=\"font-weight: 400\">Tada \u0107ete vrlo vjerojatno prije\u0107i svoj cilj. A ostanete li i dalje na 1800 kcal, sasvim je mogu\u0107e da preostalim obrocima ne\u0107ete mo\u0107i pokriti dovoljno svih mikronutrijenata i makronutrijenata, posebice proteina. Tako\u0111er je va\u017eno uzeti u obzir da bi za op\u0107u populaciju <\/span><b>\u0161e\u0107er trebao \u010diniti najvi\u0161e 10 % ukupnog dnevnog unosa. <\/b><span style=\"font-weight: 400\">Me\u0111utim<\/span><b>, <\/b><span style=\"font-weight: 400\">\u010dak se razmatra i poo\u0161travanje te preporuke na samo 5 %. To \u0107e biti vrlo te\u0161ko posti\u0107i sa svim tim slatkim obrocima kao dijelom va\u0161e prehrane. <\/span><span style=\"font-weight: 400;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><span style=\"font-weight: 400\">Ali ne brinite se, mogu\u0107e je i dalje u\u017eivati u va\u0161im omiljenim poslasticama. Danas \u0107emo samo pokazati kako mo\u017eete djelomi\u010dno <\/span><b>zamijeniti neke sastojke prikladnijom alternativom<\/b><span style=\"font-weight: 400\">&nbsp;i tako pripremiti uravnote\u017eenije i manje kalori\u010dne deserte. Zahvaljuju\u0107i tome, mo\u0107i \u0107ete \u010de\u0161\u0107e grickati <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-jesti-ono-sto-volite-a-da-se-pritom-ne-debljate\/\" class=\"ek-link\"><b>bez dobivanja na te\u017eini.<\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_zamijeniti_rafinirano_psenicno_brasno\"><\/span>Kako zamijeniti rafinirano p\u0161eni\u010dno bra\u0161no?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>P\u0161eni\u010dno bra\u0161no<\/b><span style=\"font-weight: 400\"> osnova je tisu\u0107a recepata za deserte, kola\u010de, pite, kekse i druge poslastice s kojima se svakodnevno susre\u0107ete. Ali ne radi se samo o slatki\u0161ima. P\u0161eni\u010dno bra\u0161no tako\u0111er je osnova ostalih slanih i prhkih peciva. Stoga mislim da \u0107ete, ako izvadite svoju obiteljsku kuharicu, sigurno prona\u0107i puno recepata s tim bra\u0161nom. Ali ne brinite se, <\/span><b>ne\u0107emo vam re\u0107i da p\u0161enica deblja, a da je gluten ubojica vitkog tijela. <\/b><span style=\"font-weight: 400\">To je davno opovrgnut mit o kojem smo detaljnije govorili u \u010dlanku o <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva\/\" class=\"ek-link\"><b>mr\u0161avljenju i glutenu.<\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Me\u0111utim, ako poku\u0161avate pe\u0107i zdravije i pripremati slastice koje \u0107e vam <\/span><b>uta\u017eiti glad, nizak sadr\u017eaj vlakana u tom bra\u0161nu<\/b><span style=\"font-weight: 400\"> mo\u017ee biti problem.<\/span> <span style=\"font-weight: 400\">Tijekom njegove obrade endosperm (unutarnji dio zrna) odvaja se od mekinje i klice, koje nisu dio rafiniranog bra\u0161na. No, sadr\u017ee spomenuta vlakna i druge vrijedne hranjive tvari kojih je <\/span><b>kona\u010dni proizvod li\u0161en. <\/b><span style=\"font-weight: 400\">Stoga poku\u0161ajte barem djelomi\u010dno zamijeniti rafinirano p\u0161eni\u010dno bra\u0161no nekom od ovih alternativa. <\/span><span style=\"font-weight: 400;color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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=\"816\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/11\/mouky-816x1124.jpg\" alt=\"Kako zamijeniti rafinirano p\u0161eni\u010dno bra\u0161no?\" class=\"wp-image-313451\" title=\"Kako zamijeniti rafinirano p\u0161eni\u010dno bra\u0161no?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-816x1124.jpg 816w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-290x400.jpg 290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-1115x1536.jpg 1115w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-1486x2048.jpg 1486w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-scaled.jpg 1858w\" sizes=\"auto, (max-width: 816px) 100vw, 816px\" \/><\/figure>\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\">1. Integralno pirovo bra\u0161no<\/h3>\n\n\n\n<p><b>U usporedbi<\/b><span style=\"font-weight: 400\"> s rafiniranim bra\u0161nom,<\/span><a href=\"https:\/\/gymbeam.hr\/bio-fino-integralno-brasno-od-pira-vanavita.html\" class=\"ek-link\"><b> integralno pirovo bra\u0161no<\/b><\/a><span style=\"font-weight: 400\"> proizvodi se<\/span><b> mljevenjem cjelovitih zrna,<\/b><span style=\"font-weight: 400\"> zbog \u010dega zadr\u017eava vrijedne hranjive tvari. Ima<\/span><b> visok udio vlakana,<\/b><span style=\"font-weight: 400\"> koja su va\u017ena za pravilnu probavu, a tako\u0111er usporavaju apsorpciju hranjivih tvari. U usporedbi s rafiniranim bra\u0161nom, ima<\/span><b> ni\u017ei glikemijski indeks,<\/b><span style=\"font-weight: 400\"> tako da \u0107e vas vjerojatno <\/span><b>dulje zasititi<\/b><span style=\"font-weight: 400\"> nakon \u0161to ga pojedete.<\/span> <span style=\"font-weight: 400\">Mo\u017eete ga upotrijebiti, na primjer, za <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pahuljaste-souffle-palacinke\/\" class=\"ek-link\"><span style=\"font-weight: 400\">pahuljaste pala\u010dinke<\/span><\/a><span style=\"font-weight: 400\"> ili <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-pleteni-brioche-s-okusom-vanilije\/\" class=\"ek-link\"><span style=\"font-weight: 400\">bo\u017ei\u0107ni kola\u010d.<\/span><\/a><\/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\">2. Integralno ra\u017eeno bra\u0161no<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/bio-fino-integralno-razeno-brasno-vanavita.html\" class=\"ek-link\"><b>Integralno ra\u017eeno bra\u0161no<\/b><\/a><span style=\"font-weight: 400\"> tako\u0111er se mo\u017ee pohvaliti<\/span><b> visokim sadr\u017eajem zdravih tvari, poput vlakana. <\/b><span style=\"font-weight: 400\">Zahvaljuju\u0107i gu\u0161\u0107oj konzistenciji, idealno je za pala\u010dinke, torte i ostala slana i slatka peciva. Me\u0111utim, kod pripreme tijesta preporu\u010dljivo ga je upotrebljavati u kombinaciji s drugim bra\u0161nom kako bi se dobila pahuljasta tekstura.<\/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\">3. Integralno p\u0161eni\u010dno bra\u0161no<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/bio-fino-integralno-psenicno-brasno-vanavita.html\" class=\"ek-link\"><b>Integralno p\u0161eni\u010dno bra\u0161no<\/b><\/a><span style=\"font-weight: 400\"> razlikuje se od klasi\u010dnog p\u0161eni\u010dnog bra\u0161na po obradi. Tijekom mljevenja unutarnji dio zrna ne odvaja se od vanjskog, zbog \u010dega<\/span><b> bra\u0161no zadr\u017eava ve\u0107u koli\u010dinu vrijednih hranjivih tvari. <\/b><span style=\"font-weight: 400\">Jedna je od njegovih glavnih prednosti, primjerice, visok sadr\u017eaj vlakana, zahvaljuju\u0107i kojima su slastice od njega obi\u010dno bogatije. \u017delite li probati<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-mekana-pita-od-jabuka-s-mirisom-cimeta\/\" class=\"ek-link\"><b> mekanu pitu od jabuka s cimetom?<\/b><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Bademovo bra\u0161no<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/bio-bademovo-brasno-vanavita.html\" class=\"ek-link\"><b>Bademovo bra\u0161no<\/b><\/a><span style=\"font-weight: 400\"> alternativa je klasi\u010dnom bra\u0161nu, koja je posebno popularna me\u0111u osobama s celijakijom i ostalim osobama koje ne smiju jesti gluten. Pravi se od oguljenih ili neoguljenih jezgri<\/span><a href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\"><span style=\"font-weight: 400\"> badema<\/span><\/a><span style=\"font-weight: 400\">, koje daju dobivenim jelima specifi\u010dan okus i miris. <\/span><b>Ima visok sadr\u017eaj vlakana<\/b><span style=\"font-weight: 400\"> i tako\u0111er je<\/span><b> izvor proteina. <\/b><span style=\"font-weight: 400\">Ako ga upotrebljavate za pe\u010denje, imajte na umu da ima<\/span><b> ve\u0107i udio masno\u0107e<\/b><span style=\"font-weight: 400\"> u usporedbi sa p\u0161eni\u010dnim bra\u0161nom.<\/span> <span style=\"font-weight: 400\">Kako biste to rije\u0161ili, mo\u017eete, na primjer, smanjiti koli\u010dinu maslaca koji se upotrebljava u receptu. Mo\u017eete pripremiti popularne makarune ili<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-za-lagani-kuglof-od-kave-kao-od-bake\/\" class=\"ek-link\"><b> pahuljasti kola\u010d od kave<\/b><\/a><span style=\"font-weight: 400\"> od bademovog bra\u0161na.<\/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\">5. Bra\u0161no od tapioke<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/bio-tapioka-brasno-vanavita.html\" class=\"ek-link\"><b>Bra\u0161no od tapioke<\/b><\/a><span style=\"font-weight: 400\"> jo\u0161 je jedna bezglutenska alternativa, koju upotrebljavaju osobito osobe s celijakijom. To je \u0161krob iz gomolja kasave koji<\/span><b> ima nizak udio masti. <\/b><span style=\"font-weight: 400\">Me\u0111utim, nedostatak tog bra\u0161na jest nizak sadr\u017eaj vlakana. S obzirom na to da je \u0161krob, mo\u017eete ga upotrebljavati, na primjer, za zgu\u0161njavanje <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/puding-hr\/\" class=\"ek-link\">pudinga <\/a>i krema.<\/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\">6. Kokosovo bra\u0161no<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/bio-kokosovo-brasno-vanavita.html\" class=\"ek-link\"><b>Kokosovo bra\u0161no<\/b><\/a><span style=\"font-weight: 400\"> obi\u010dno se pravi<\/span><b> mljevenjem pulpe kokosa,<\/b><span style=\"font-weight: 400\"> \u0161to daje jelima laganu notu kokosa. Njegova je najve\u0107a prednost vjerojatno<\/span><b> visok sadr\u017eaj proteina. <\/b><span style=\"font-weight: 400\">\u010cesto se pojavljuje u prehrani ljudi koji ne smiju jesti gluten. Na primjer, mo\u017eete napraviti ukusne<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinske-kuglice-od-kokosa-s-bademom-kao-raffaello\/\" class=\"ek-link\"><span style=\"font-weight: 400\"> kuglice od kokosa<\/span><\/a><span style=\"font-weight: 400\"> ili proteinski<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-proteinski-kruh-bez-glutena\/\" class=\"ek-link\"><b> bezglutenski kruh.<\/b><\/a><\/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\">7. Zob<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" class=\"ek-link\"><b>Fina zob<\/b><\/a> <span style=\"font-weight: 400\">u receptima mo\u017ee tako\u0111er biti odli\u010dna zamjena za klasi\u010dno bra\u0161no. Prednost joj je \u0161to ju ne treba termi\u010dki obra\u0111ivati, tako da mo\u017ee poslu\u017eiti kao izvrsna baza za recepte bez pe\u010denja. Osim toga, ima <\/span><b>visok udio vlakana<\/b><span style=\"font-weight: 400\"> i sadr\u017ei druge korisne hranjive tvari, koje svi<\/span><b> ljubitelji zdravog<\/b> <b>na\u010dina \u017eivota<\/b><span style=\"font-weight: 400\"> mogu cijeniti. Osim za<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-prekonocne-zobene-pahuljice-s-pudingom-i-hrskavom-cokoladom\/\" class=\"ek-link\"><span style=\"font-weight: 400\"> ukusnu ka\u0161u,<\/span><\/a><span style=\"font-weight: 400\"> mo\u017eete je upotrebljavati i za pripremu<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/3-recepta-za-banana-kruh\/\" class=\"ek-link\"><span style=\"font-weight: 400\"> kruha od banane<\/span><\/a><span style=\"font-weight: 400\"> ili<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-palacinke-od-zobenih-pahuljica-s-bananom\/\" class=\"ek-link\"><span style=\"font-weight: 400\"> pala\u010dinka od banane<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Ako \u017eelite saznati vi\u0161e o razli\u010ditim vrstama bra\u0161na, ne smijete propustiti na\u0161 \u010dlanak <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/brasna-njihove-razlike-upotreba-nutritivne-vrijednosti-i-koristi\/\" class=\"ek-link\"><b>Bra\u0161na \u2013 njihove razlike, upotreba, nutritivne vrijednosti i koristi.<\/b><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-1124x749.jpg\" alt=\"Integralno bra\u0161no i zob kao zdravija zamjena za vi\u0161enamjensko bra\u0161no\" class=\"wp-image-313315\" style=\"width:843px;height:562px\" title=\"Integralno bra\u0161no i zob kao zdravija zamjena za vi\u0161enamjensko bra\u0161no\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"6939,28936,79822,95335,105964\" ><\/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=\"Kako_zamijeniti_secer\"><\/span>Kako zamijeniti \u0161e\u0107er?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">Prije nego \u0161to krenete s pe\u010denjem, budite iznimno pa\u017eljivi i sami procijenite la\u017ee li malo desert koji se naziva \u201cbez \u0161e\u0107era\u201d. Puno se puta, na primjer, nai\u0111e na kola\u010de koji su \u201cbez \u0161e\u0107era\u201d, ali recept uklju\u010duje <\/span><a href=\"https:\/\/gymbeam.hr\/med\" class=\"ek-link\"><b>med<\/b> <\/a><b> ili zgnje\u010denu bananu. <\/b><span style=\"font-weight: 400\">Stoga je potrebno znati da \u0161e\u0107eri ne uklju\u010duju samo saharozu, odnosno klasi\u010dni bijeli \u0161e\u0107er. Naravno, hrana sadr\u017ei i druge vrste \u0161e\u0107era, poput glukoze i fruktoze, koji se nalaze u medu. Me\u0111utim, ne mo\u017eemo pore\u0107i da med ima svoj jedinstveni okus, koji mo\u017ee podi\u0107i svako jelo na vi\u0161u razinu.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">\u0160e\u0107er svakako <\/span><b>nije bijeli otrov <\/b><span style=\"font-weight: 400\">koji treba izbjegavati po svaku cijenu. Va\u017ean je jer djeluje kao neposredan izvor energije za tjelesne stanice. Me\u0111utim, problem nastaje kad vodite sjedila\u010dki na\u010din \u017eivota i jedete previ\u0161e \u0161e\u0107era. To vodi do kalorijskog vi\u0161ka. Tijelo nema vremena iskoristiti vi\u0161ak \u0161e\u0107era, zato po\u010dinje spremati vi\u0161ak energije u obliku masti. I zato se po\u010dinjete debljati. To je samo jedan od mnogih razloga za\u0161to <\/span><b>\u0161e\u0107er<\/b> <b>ne bi smio<\/b> <b>\u010diniti vi\u0161e od 10 % ukupnog dnevnog energetskog unosa. <\/b><span style=\"font-weight: 400\">Odli\u010dan na\u010din da uta\u017eite apetit, ali da smanjite \u0161e\u0107er, jest upotreba <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/zamjene-za-secer-koji-je-zasladivac-pravi-izbor-za-vas\/\" class=\"ek-link\"><span style=\"font-weight: 400\">manje kalori\u010dnih alternativa.<\/span><\/a><span style=\"font-weight: 400;color: #ff6600\"> [2\u20135]<\/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\">1. Stevija<\/h3>\n\n\n\n<p><b><a href=\"https:\/\/gymbeam.hr\/stevija-tablete-gymbeam.html\" class=\"ek-link\">Stevija<\/a> je zasla\u0111iva\u010d <\/b><span style=\"font-weight: 400\">prirodnog porijekla, koji se pravi<\/span><b> od li\u0161\u0107a slatke biljke stevije<\/b><span style=\"font-weight: 400\"> (<\/span><i><span style=\"font-weight: 400\">Stevia rebaudiana<\/span><\/i><span style=\"font-weight: 400\">). Mo\u017ee imati i do 300 puta ve\u0107u slatko\u0107u od \u0161e\u0107era, zato je dovoljno dodati malu koli\u010dinu kako bi se postigao slatki okus. Kalorijski sadr\u017eaj u jednoj porciji stoga je apsolutno zanemariv. Imajte na umu da stevija ima svoj specifi\u010dni naknadni okus, koji nekima mo\u017ee biti neugodan.<\/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\">2. Eritritol<\/h3>\n\n\n\n<p><b><a href=\"https:\/\/gymbeam.hr\/erythrit-1000-g-gymbeam.html\" class=\"ek-link\">Eritritol<\/a> je jo\u0161 jedna beskalorijska alternativa obi\u010dnom \u0161e\u0107eru. <\/b><span style=\"font-weight: 400\">Mo\u017eete lako zasladiti kavu, jogurt ili bilo \u0161to drugo bez uno\u0161enja dodatnih kalorija. Iako mo\u017eda prvi put \u010dujete za tu zamjenu za \u0161e\u0107er, vjerojatno ste je ve\u0107 vidjeli. Obi\u010dno se nalazi u prirodi u nekom<\/span><a href=\"https:\/\/gymbeam.hr\/suseno-voce\" class=\"ek-link\"><span style=\"font-weight: 400\"> vo\u0107u<\/span><\/a><span style=\"font-weight: 400\"> i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>. Velika je prednost eritritola to \u0161to nema umjetni naknadni okus. U desertima ne\u0107ete ni primijetiti da nisu zasla\u0111eni \u0161e\u0107erom nego eritritolom. U usporedbi sa saharozom (klasi\u010dnim \u0161e\u0107erom), eritritol ima pribli\u017eno<\/span><b> 70 % slatko\u0107e,<\/b><span style=\"font-weight: 400\"> tako da mo\u017eete upotrijebiti iste ili malo ve\u0107e koli\u010dine od obi\u010dnog \u0161e\u0107era.<\/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\">3. Ksilitol<\/h3>\n\n\n\n<p><b><a href=\"https:\/\/gymbeam.hr\/xylit-1000-g-gymbeam.html\" class=\"ek-link\">Ksilitol<\/a><\/b><span style=\"font-weight: 400\"> je tako\u0111er poznat kao \u0161e\u0107erni alkohol i, poput eritritola, obi\u010dno se nalazi u vo\u0107u i povr\u0107u. Ima sli\u010dnu slatko\u0107u kao \u0161e\u0107er, ali sadr\u017ei<\/span><b> 40 % manje kalorija. <\/b><span style=\"font-weight: 400\">Zbog toga je popularan zasla\u0111iva\u010d za osobe koje \u017eele smr\u0161avjeti. Savr\u0161en je za tople i hladne napitke, kao i za kuhanje i pe\u010denje.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-1124x749.jpg\" alt=\"Kako zamijeniti \u0161e\u0107er?\" class=\"wp-image-313331\" style=\"width:843px;height:562px\" title=\"Kako zamijeniti \u0161e\u0107er?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Sirup od cikorije<\/h3>\n\n\n\n<p><b>Sirup od cikorije<\/b><span style=\"font-weight: 400\"> odli\u010dan je izbor za osobe koje se bore s nedostatkom vlakana u prehrani. Bogat je <\/span><b>vlaknima i pomo\u0107i \u0107e vam da zadovoljite njihov preporu\u010deni dnevni unos. <\/b><span style=\"font-weight: 400\">Njegova se slatko\u0107a mo\u017ee usporediti sa \u0161e\u0107erom, tako da mo\u017eete upotrijebiti otprilike istu koli\u010dinu prilikom pe\u010denja. U usporedbi sa \u0161e\u0107erom, sirup od cikorije ima otprilike <\/span><b>60 % manje kalorija. <\/b><span style=\"font-weight: 400\">Me\u0111utim, to ne zna\u010di da mo\u017eete dodati puno sirupa od cikorije svojim desertima. Zbog visokog udjela vlakana mogli biste patiti od probavnih problema.<\/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\">5. Zero sirupi i arome<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/arome-i-zasladivaci\" class=\"ek-link\"><b>Zero sirupi i arome<\/b><\/a><span style=\"font-weight: 400\"> odli\u010dan su na\u010din da obogatite svoje deserte, ka\u0161e i druge poslastice<\/span><b> \u010dokoladom, slanom karamelom ili ukusnim notama kokosa<\/b><span style=\"font-weight: 400\"> bez zna\u010dajnog pove\u0107anja njihove kalorijske vrijednosti. Samo dodajte nekoliko<\/span><a href=\"https:\/\/gymbeam.hr\/flavor-drops-50-ml-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\"> kapi arome<\/span><\/a><span style=\"font-weight: 400\">, nekoliko grama<\/span><a href=\"https:\/\/gymbeam.hr\/flavour-powder-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\"> arome u prahu<\/span><\/a><span style=\"font-weight: 400\"> ili<\/span><a href=\"https:\/\/gymbeam.hr\/bezkaloricni-sirup-chocolate-syrup-320-ml-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\"> <\/span><\/a><span style=\"font-weight: 400\"><a href=\"https:\/\/gymbeam.hr\/bezkaloricni-sirup-chocolate-syrup-320-ml-gymbeam.html\" class=\"ek-link\">preljev<\/a>.<\/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=\"Kako_zamijeniti_klasicni_maslac\"><\/span>Kako zamijeniti klasi\u010dni maslac?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">Ako \u017eelite smanjiti kalorijsku vrijednost svog jela, prvo poku\u0161ajte <\/span><b>smanjiti koli\u010dinu masti. <\/b><span style=\"font-weight: 400\">Ima najve\u0107u kalorijsku vrijednost od svih makronutrijenata. Ali tako\u0111er dodaje puno okusa. Ako se u receptu preporu\u010duje 200 g maslaca, ne mo\u017eete umjesto toga staviti samo 20 g i o\u010dekivati da \u0107e rezultat biti isti. Kako biste smanjili kalorijsku vrijednost, <\/span><b>ne poku\u0161avajte se potpuno rije\u0161iti masno\u0107e u receptu. <\/b><span style=\"font-weight: 400\">Umjesto toga, zamijenite samo dio \u2013 polovicu ili tre\u0107inu. Samo to ima razmjerno veliki u\u010dinak na dobivenu kalorijsku vrijednost. Osim toga, tom zamjenom <\/span><b>mo\u017eete obogatiti<\/b> <b>desert<\/b> <b>proteinima ili vlaknima. <\/b><span style=\"font-weight: 400\">Pogledajmo pobli\u017ee kako zamijeniti maslac u slatkim receptima.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako biste dobili bolju predod\u017ebu, evo prosje\u010dnih nutritivnih vrijednosti maslaca:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g maslaca sadr\u017ei pribli\u017eno 744 kcal, 0,8 g ugljikohidrata, 82 g masti i 0,8 g proteina<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-1124x749.jpg\" alt=\"Kako zamijeniti klasi\u010dni maslac?\" class=\"wp-image-313345\" style=\"width:843px;height:562px\" title=\"Kako zamijeniti klasi\u010dni maslac?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. Kokosovo mlijeko<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/bio-kokosovo-mlijeko-vanavita.html\" class=\"ek-link\"><b>Kokosovo mlijeko<\/b><\/a> <span style=\"font-weight: 400\">mo\u017ee se pona\u0161ati dosta sli\u010dno maslacu u slasticama \u2013 kad se zagrije teku\u0107e je, a u hladnjaku se stvrdne. Mo\u017eete upotrijebiti tu zna\u010dajku u svoju korist, primjerice u pripremi krema, u kojima<\/span><b> zamijenite klasi\u010dni maslac kokosovim. <\/b><span style=\"font-weight: 400\">U\u0161tedjet \u0107ete znatnu koli\u010dinu kalorija i obogatiti desert novim okusom. Tako\u0111er mo\u017eete dodati kokosovo mlijeko u tijesto ili \u010dokoladnu glazuru. Zatim trebate samo odlu\u010diti ho\u0107ete li pripremiti<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-bounty-torta-s-ukusnom-kombinacijom-kokosa-i-cokolade\/\" class=\"ek-link\"><span style=\"font-weight: 400\"> tortu Bounty<\/span><\/a><span style=\"font-weight: 400\">, <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kokosova-torta-bez-pecenja-s-dozom-proteina\/\" class=\"ek-link\">kola\u010d od sira <\/a><\/span><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kokosova-torta-bez-pecenja-s-dozom-proteina\/\" class=\"ek-link\"><span style=\"font-weight: 400\">s kokosom <\/span><\/a><span style=\"font-weight: 400\"><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kokosova-torta-bez-pecenja-s-dozom-proteina\/\" class=\"ek-link\">bez pe\u010denja<\/a> ili<\/span><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganska-kremasta-torta-od-kokosa\/\" class=\"ek-link\"><span style=\"font-weight: 400\"> kremasti kola\u010d od kokosa.<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nutritivne vrijednosti kokosovog mlijeka:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 ml sadr\u017ei pribli\u017eno: 182 kcal, 3,2 g ugljikohidrata, 18 g masti, 1,64 g bjelan\u010devina<\/li>\n<\/ul>\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\">2. Avokado<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Vjerojatno svi ve\u0107 znaju da je avokado vo\u0107e koje sadr\u017ei <\/span><b>pristojnu koli\u010dinu masti. <\/b><span style=\"font-weight: 400\">Iako je njegova kalorijska vrijednost jo\u0161 uvijek daleko od maslaca, mo\u017ee ga sasvim dobro zastupati u receptima. Trebate samo <\/span><b>zamijeniti maslac istom koli\u010dinom avokada (omjer 1 : 1). <\/b><span style=\"font-weight: 400\">I nemojte se bojati da bi dobiveni desert mogao imati ne\u0161to druk\u010diju boju od one na koju ste navikli. Preporu\u010duje se da samo <\/span><b>zamijenite do pola maslaca u receptu<\/b><span style=\"font-weight: 400\"> kako se boja i tekstura ne bi zna\u010dajno promijenile. <\/span><span style=\"font-weight: 400;color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nutritivne vrijednosti avokada:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g sadr\u017ei otprilike: 155 kcal, 1,8 g ugljikohidrata, 15,4 g masti, 2 g bjelan\u010devina<\/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.hr\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-1124x750.jpg\" alt=\"Kako zamijeniti maslac vo\u0107em i povr\u0107em\" class=\"wp-image-313359\" style=\"width:843px;height:563px\" title=\"Kako zamijeniti maslac vo\u0107em i povr\u0107em\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Vo\u0107e i povr\u0107e<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Osim \u0161to unose <\/span><b>vi\u0161e vlakana<\/b><span style=\"font-weight: 400\"> u deserte, vo\u0107e i povr\u0107e tako\u0111er su odli\u010dan na\u010din za djelomi\u010dnu zamjenu maslaca. Me\u0111utim, potrebno je odabrati ono koje je prikladno. Ne mo\u017eete o\u010dekivati ukusan desert kad umjesto maslaca naribate krastavac. To ne\u0107e uspjeti. Ako <\/span><b>zamijenite dio maslaca pireom od bundeve ili jabuke,<\/b><span style=\"font-weight: 400\"> mogli biste se ugodno iznenaditi. U tom slu\u010daju zgnje\u010dena banana tako\u0111er mo\u017ee biti odli\u010dan izbor. Ali imajte na umu da je razmjerno slatka, tako da bi bilo idealno da smanjite koli\u010dinu \u0161e\u0107era koju upotrebljavate.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nutritivne vrijednosti:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400\">Nutritivne vrijednosti pirea od vo\u0107a ili povr\u0107a <\/span><b>razlikuju se ovisno o tome upotrebljavate li pire kupljen u trgovini ili ga pripremate. <\/b><span style=\"font-weight: 400\">Isto tako, na dobivenu kalorijsku vrijednost utje\u010du koli\u010dina vode koju upotrebljavate u pripremi, zrelost vo\u0107a ili povr\u0107a i vrsta. Op\u0107enito, me\u0111utim, mo\u017eete ra\u010dunati da \u0107e pire od jabuka i bundeve dodati otprilike do <\/span><b>70 kcal na 100 g.<\/b><\/li>\n\n\n\n<li><strong>100 g banane sadr\u017ei pribli\u017eno:<\/strong>&nbsp;88 kcal, 20,2 g ugljikohidrata, 0,3 g masti, 1,1 g proteina<\/li>\n<\/ul>\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\">4. Maslac od ora\u0161astih plodova i kikirikija<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Tko ne bi volio ukusni <strong>kremasti maslac od ora\u0161astih plodova<\/strong><\/span><b>? <\/b><span style=\"font-weight: 400\">Iako lje\u0161njaci u 100 g obi\u010dno imaju samo nekoliko desetaka kalorija manje od maslaca, mogu imati slo\u017eeniji nutritivni profil. Osim masti, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maslaci-od-orasastih-plodova-hr\/\" class=\"ek-link\">maslac od ora\u0161astih plodova<\/a> tako\u0111er je dobar izvor<\/span><b> proteina ili vlakana. <\/b><span style=\"font-weight: 400\">Stoga je savr\u0161en za tijesto, kremu ili ukras.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalorijske vrijednosti maslaca:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>100 g maslaca od kikirikija <\/strong><\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/maslac-od-kikirikija-kako-odabrati-najbolji-i-kakav-utjecaj-ima-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sadr\u017ei <\/a> pribli\u017eno 596 kcal, 14 g ugljikohidrata, 46 g masti, 27 g proteina, 9 g vlakana<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>100 g maslaca od indijskih ora\u0161\u010di\u0107a<\/strong><\/a> sadr\u017ei pribli\u017eno 574 kcal, 33 g ugljikohidrata, 46 g masti, 15 g proteina, 3 g vlakana<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/bio-maslac-od-badema-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>100 g maslaca od badema<\/strong><\/a><strong>&nbsp;<\/strong>sadr\u017ei pribli\u017eno 597 kcal, 19 g ugljikohidrata, 53 g masti, 22 g proteina, 12 g od vlakana<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-1124x749.jpg\" alt=\"Maslaci od ora\u0161astih plodova kao zamjene za klasi\u010dni maslac\" class=\"wp-image-313375\" style=\"width:843px;height:562px\" title=\"Maslaci od ora\u0161astih plodova kao zamjene za klasi\u010dni maslac\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Mlije\u010dni proizvodi<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Ako \u017eelite smanjiti udio masti u desertima, upotrijebite <\/span><b>manje ili vi\u0161e masne mlije\u010dne proizvode. <\/b><span style=\"font-weight: 400\">A ako pravilno odaberete, tako\u0111er \u0107ete imati koristi od <\/span><b>vi\u0161eg sadr\u017eaja proteina. <\/b><span style=\"font-weight: 400\">Ovi mlije\u010dni proizvodi izvrsni su za tijesto ili za pripremu ukusne lagane kreme.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nutritivne vrijednosti odabranih mlije\u010dnih proizvoda<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 ml 30-postotnog vrhnja<\/strong>&nbsp;ima pribli\u017eno 291 kcal, 2,9 g ugljikohidrata, 30 g masti, 2,4 g proteina<\/li>\n\n\n\n<li><strong>100 g 15-postotnog kiselog vrhnja<\/strong>&nbsp;ima pribli\u017eno 162 kcal, 3,7 g ugljikohidrata, 15 g masti, 3 g proteina<\/li>\n\n\n\n<li><strong>100 g mascarponea<\/strong>&nbsp;ima pribli\u017eno 396 kcal, 2,5 g ugljikohidrata, 42 g masti, 2 g proteina<\/li>\n\n\n\n<li><strong>100 g punomasnog <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017eeg sira<\/a><\/strong> ima pribli\u017eno 131 kcal, 3,5 g ugljikohidrata, 9 g masti, 9 g proteina<\/li>\n\n\n\n<li><strong>100 g nemasnog svje\u017eeg sira<\/strong>&nbsp;ima pribli\u017eno 67 kcal, 4 g ugljikohidrata, 0,5 g masti, 12 g proteina<\/li>\n\n\n\n<li><strong>100 g ricotte<\/strong>&nbsp;ima pribli\u017eno 125 kcal, 3 g ugljikohidrata, 8,5 g masti, 9 g proteina<\/li>\n<\/ul>\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=\"Kako_dodati_vise_proteina_u_desert\"><\/span>Kako dodati vi\u0161e proteina u desert?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">Ako \u017eelite pripremiti neki desert, bo\u017ei\u0107ne kola\u010di\u0107e ili neku drugu poslasticu koja bi <\/span><b>sadr\u017eavala proteine i uta\u017eila vam glad<\/b><span style=\"font-weight: 400\">, trebate razmisliti o njegovim sastojcima. Ako se u receptu za kekse Linzer navodi 200 g bra\u0161na, 150 g maslaca, 80 g \u0161e\u0107era i dva \u017eumanjka, to vjerojatno ne\u0107e biti uravnote\u017eena poslastica. Nedostaje joj jedan od makronutrijenata. Pogledajmo jednostavne savjete za unos vi\u0161e proteina u va\u0161e deserte.<\/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\">1. Upotrijebite kokosovo bra\u0161no<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Kokosovo bra\u0161no <\/span><b>sadr\u017ei pribli\u017eno 20 g proteina na 100 g, <\/b><span style=\"font-weight: 400\">ali energetska vrijednost otprilike je ista kao kod uobi\u010dajenog p\u0161eni\u010dnog bra\u0161na. Mo\u017ee ga savr\u0161eno zamijeniti u slasticama, barem djelomi\u010dno, i stvoriti nutritivno uravnote\u017eenije deserte.<\/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\">2. Dodajte proteine<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\"><a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\">Proteini u prahu<\/a> mogu djelomi\u010dno zamijeniti bra\u0161no u tijestu i \u0161e\u0107er u kremi. Jedna mjerica koncentrata sirutke, koji obi\u010dno ima sadr\u017eaj proteina od 70 do 80 %, dodaje otprilike 21 \u2013 24 g proteina u smjesu. Ovisno o tome \u0161to volite, mo\u017eete birati izme\u0111u desetaka okusa. Ako upotrebljavate aromatizirane proteine, imajte na umu da \u0107e <\/span><b>donekle zasladiti va\u0161u smjesu. <\/b><span style=\"font-weight: 400\">Stoga je bolje smanjiti koli\u010dinu \u0161e\u0107era.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-1124x749.jpg\" alt=\"Kako pove\u0107ati sadr\u017eaj proteina u desertima\" class=\"wp-image-313393\" style=\"width:843px;height:562px\" title=\"Kako pove\u0107ati sadr\u017eaj proteina u desertima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Zamijenite maslac svje\u017eim sirom ili maslacem od ora\u0161astih plodova<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Kao \u0161to smo gore rekli, ova zamjena odli\u010dno funkcionira ako \u017eelite <\/span><b>smanjiti koli\u010dinu masno\u0107e u desertu. <\/b><span style=\"font-weight: 400\">Tako\u0111er mo\u017ee <\/span><b>pove\u0107ati koli\u010dinu proteina. <\/b><span style=\"font-weight: 400\">Zbog toga je kola\u010d zdravija i uravnote\u017eenija poslastica, koju mo\u017eete redovito jesti kao doru\u010dak ili me\u0111uobrok i svejedno smr\u0161avjeti.<\/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\">4. Zamijenite kondenzirano mlijeko proteinskim namazom<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Kondenzirano mlijeko neizostavan je dio bo\u017ei\u0107nog pe\u010denja. Ali mo\u017eda \u0107ete se iznenaditi njegovim nutritivnim vrijednostima. <\/span><b>Sastoji se uglavnom od \u0161e\u0107era i sadr\u017ei samo 7,5 g proteina na 100 g.<\/b><span style=\"font-weight: 400\"> Nasuprot tome, <\/span><a href=\"https:\/\/gymbeam.hr\/proteinski-namaz-moimuv-gymbeam.html\" class=\"ek-link\"><b>proteinski namaz MoiM\u00fcv<\/b><\/a> <span style=\"font-weight: 400\">s okusom mlijeka i lje\u0161njaka ima dvostruko vi\u0161e proteina u istoj koli\u010dini. U desertima se oba sastojka pona\u0161aju prakti\u010dki isto pa ih po potrebi mo\u017eete mijenjati. I imajte na umu da su proteini najzasi\u0107eniji makronutrijent, tako da ne smijete zanemariti njihov sadr\u017eaj ni u desertima.<\/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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">Kao \u0161to vidite, poigrati se receptom kako bi bio zdraviji, imao manje \u0161e\u0107era ili masti, a vi\u0161e proteina ili vlakana, uop\u0107e nije te\u0161ko. I iznenadit \u0107ete se koliko je finog okusa. Trebate se samo usredoto\u010diti na klju\u010dne makronutrijente i <\/span><b>zamijeniti masne sastojke manje masnima te zamijeniti \u0161e\u0107er zasla\u0111iva\u010dima. <\/b><span style=\"font-weight: 400\">Ali ne poku\u0161avajte i\u0107i u krajnosti. U suprotnom, pahuljasti kola\u010d koji ste radili mo\u017ee postati bezobli\u010dna masa koja uop\u0107e ne izgleda dobro niti ima dobar okus.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Ako ste tip osobe koja svaki dan pojede, na primjer, dva keksi\u0107a uz kavu i slijedite <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/\" class=\"ek-link\"><span style=\"font-weight: 400\">pravilo 80 : 20<\/span><\/a><span style=\"font-weight: 400\">, ne morate se brinuti o tome. <\/span><b>Slobodno se po\u010dastite poslasticama pripremljenim prema originalnom receptu. <\/b><span style=\"font-weight: 400\">Ali ako jedete kola\u010d za doru\u010dak ili pitu za me\u0111uobrok, vjerojatno ne\u0107ete vidjeti nikakve dobre rezultate. Mo\u017eda je krajnje vrijeme da preispitate nutritivni profil tih namirnica kako bi se <\/span><b>bolje uklopile u va\u0161 dnevni unos makronutrijenata. <\/b><span style=\"font-weight: 400\">Vidjet \u0107ete da \u010dak i male promjene u va\u0161oj prehrani mogu ubrzo utjecati na va\u0161e tijelo.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li u svojoj blizini nekoga tko voli slatko i \u017eeli nau\u010diti osnove zdravog pe\u010denja? Onda mu ne zaboravite poslati na\u0161 \u010dlanak.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/cooking-ingredients\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCooking Ingredients\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\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mo\u017eete se redovito po\u010dastiti kola\u010dima, pitama i drugim slatki\u0161ima \u010dak i ako ste na dijeti. Pogledajmo kako zamijeniti \u0161e\u0107er i maslac za pripremu dobro izbalansiranih pe\u010denih poslastica.<\/p>\n","protected":false},"author":100,"featured_media":317988,"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":[7490,6368,6272,6956],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-407056","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-masti-hr","9":"tag-mrsavljenje-hr","10":"tag-proteini-hr","11":"tag-zamjene-za-secer-hr","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako u\u010diniti bo\u017ei\u0107ne slastice zdravijima - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako zdravije pe\u0107i? 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