{"id":413544,"date":"2022-12-29T13:14:15","date_gmt":"2022-12-29T12:14:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=413544"},"modified":"2024-06-13T11:22:55","modified_gmt":"2024-06-13T09:22:55","slug":"10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/","title":{"rendered":"10 nasvetov, kako v bo\u017ei\u010dnih praznikih u\u017eivati in hkrati ohraniti kondicijo"},"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\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/#Ali_se_med_bozicnimi_prazniki_ni_mogoce_izogniti_nabiranju_kilogramov\" title=\"Ali se med bo\u017ei\u010dnimi prazniki ni mogo\u010de izogniti nabiranju kilogramov?\">Ali se med bo\u017ei\u010dnimi prazniki ni mogo\u010de izogniti nabiranju kilogramov?<\/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\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/#Kako_ostati_v_formi_med_bozicem\" title=\"Kako ostati v formi med bo\u017ei\u010dem?\">Kako ostati v formi med bo\u017ei\u010dem?<\/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\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/#1_Poskusite_ohraniti_cim_vec_predbozicnih_navad\" title=\"1. Poskusite ohraniti \u010dim ve\u010d predbo\u017ei\u010dnih navad\">1. Poskusite ohraniti \u010dim ve\u010d predbo\u017ei\u010dnih navad<\/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\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/#2_Nadzorujte_kolicino_hrane_in_velikost_obrokov\" title=\"2. Nadzorujte koli\u010dino hrane in velikost obrokov\">2. Nadzorujte koli\u010dino hrane in velikost obrokov<\/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\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/#3_Ne_pozabite_na_beljakovine\" title=\"3. Ne pozabite na beljakovine\">3. Ne pozabite na beljakovine<\/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\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/#4_Zagotovite_si_dovolj_vlaknin\" title=\"4. Zagotovite si dovolj vlaknin\">4. Zagotovite si dovolj vlaknin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/#5_Omejite_grizljanje_in_neskoncne_prigrizke\" title=\"5. Omejite grizljanje in neskon\u010dne prigrizke\">5. Omejite grizljanje in neskon\u010dne prigrizke<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/#6_Privoscite_si_le_tiste_priboljske_ki_so_tega_vredni\" title=\"6. Privo\u0161\u010dite si le tiste pribolj\u0161ke, ki so tega vredni\">6. Privo\u0161\u010dite si le tiste pribolj\u0161ke, ki so tega vredni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/#7_Bodite_pozorni_na_kalorije_v_pijacah\" title=\"7. Bodite pozorni na kalorije v pija\u010dah\">7. Bodite pozorni na kalorije v pija\u010dah<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/#8_Prilagodite_tradicionalne_recepte\" title=\"8. Prilagodite tradicionalne recepte\">8. Prilagodite tradicionalne recepte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/#9_Bodite_aktivni\" title=\"9. Bodite aktivni\">9. Bodite aktivni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/#10_Ne_stremite_k_popolni_prehrani\" title=\"10. Ne stremite k popolni prehrani\">10. Ne stremite k popolni prehrani<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-v-bozicnih-praznikih-uzivati-in-hkrati-ohraniti-kondicijo\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Najbolj pri\u010dakovani prazniki v letu so pred vrati, bo\u017ei\u010dni sejmi z neskon\u010dno ponudbo dobrot so v polnem razmahu, kuhinje pa se po\u010dasi polnijo s pi\u0161koti in jaj\u010dnim likerjem. Vendar pa se mnogi bojijo teh nekaj kriti\u010dnih dni med bo\u017ei\u010dem in novim letom. Kaj \u010de se spet ne boste mogli nadzorovati? Kaj \u010de boste pokvarili vsa dosedanja prizadevanja in pridobili na telesni te\u017ei? Te skrbi so povsem razumljive. Navsezadnje za vsakim vogalom pre\u017eijo dobrote, ki se jih veselimo vse leto. Toda dobra novica je, da se jim ni treba odre\u010di in da je lahko precej enostavno ostati v formi. V dana\u0161njem \u010dlanku vam bomo povedali, kako.<\/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=\"Ali_se_med_bozicnimi_prazniki_ni_mogoce_izogniti_nabiranju_kilogramov\"><\/span>Ali se med bo\u017ei\u010dnimi prazniki ni mogo\u010de izogniti nabiranju kilogramov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred bo\u017ei\u010dem se marsikomu v glavi odvijejo grozljivi scenariji, v katerih bo samo s sprehodom mimo bo\u017ei\u010dne ve\u010derje pridobil vsaj <strong>10 kg telesne ma\u0161\u010dobe<\/strong>. Vendar so ti strahovi precej pretirani. Grozljivih nekaj dni med bo\u017ei\u010dem in novim letom je precej kratek \u010das, da bi nekaj bo\u017ei\u010dnih dobrot povzro\u010dilo tako velik porast telesne te\u017ee. Pravzaprav je to skoraj nemogo\u010de. Da bi namre\u010d pridobili 10 kg ma\u0161\u010dobe, bi morali zau\u017eiti vsaj 77.000 kcal. To koli\u010dino energije najdete na primer v 14,5 kg \u010dokolade ali 136 kg jabolk. Razli\u010dne \u0161tudije pravijo, da se te\u017ea obi\u010dajno pove\u010da le za <strong>0,5-1 kg<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161ja \u0161tevilka na tehtnici morda sploh ne pomeni, da ste pridobili telesno ma\u0161\u010dobo. Te\u017ea je odvisna tudi od <strong>trenutne vsebine \u010drevesja, faze menstrualnega cikla ali \u010dasa tehtanja<\/strong>. Spremembe te\u017ee so tudi posledica razli\u010dnih <strong>zalog glikogena v mi\u0161icah<\/strong>, ki se pove\u010dajo po obilnem obroku z ogljikovimi hidrati, kar pove\u010da te\u017eo mi\u0161ic. Gram glikogena <strong>ve\u017ee pribli\u017eno 3 g vode<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[10, 11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa popolnoma preklopite na &#8220;bo\u017ei\u010dni na\u010din&#8221;, ko jeste od son\u010dnega vzhoda do son\u010dnega zahoda in je va\u0161e edino gibanje hoja med hladilnikom in televizorjem, je lahko sprememba \u0161tevilke na tehtnici \u0161e ve\u010dja. \u0160e vedno pa ne bo dosegla omenjenih 10 kg.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-1124x750.jpg\" alt=\"Bo\u017ei\u010dno pridobivanje na te\u017ei\" class=\"wp-image-408163\" style=\"width:843px;height:563px\" title=\"Bo\u017ei\u010dno pridobivanje na te\u017ei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Vendar pa morate upo\u0161tevati tudi to, da se sezona bo\u017ei\u010dnega praznovanja ne za\u010dne na bo\u017ei\u010dni dan. <strong>\u010ce tehtnica res poka\u017ee 5-10 kg ve\u010d kot ob zadnjem tehtanju<\/strong>, je zelo verjetno, da se je pridobivanje telesne te\u017ee za\u010delo \u017ee takrat, ko so se v trgovinah za\u010dele pojavljati prve lu\u010dke in \u010dokoladni Bo\u017ei\u010dki. Ali pa verjetno \u0161e prej. To pomeni, da se je dodatna te\u017ea pridobivala postopoma ve\u010d tednov ali mesecev. Na koncu to pomeni, da <strong>niso toliko pomembne majhne napake, ki jih naredite med bo\u017ei\u010dem in novim letom, temve\u010d to, kako se prehranjujete skozi vse leto<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogim ljudem obdobje pred bo\u017ei\u010dem uide izpod nadzora prav zaradi hrane, na katero so \u010dakali vse leto, razli\u010dnih bo\u017ei\u010dnih dru\u017eabnih dogodkov in manj\u0161e telesne dejavnosti. \u010ceprav se tega pogosto ne zavedamo, zau\u017eijemo ve\u010d hrane in se hkrati manj gibamo.<\/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\">Katere situacije so najbolj kriti\u010dne?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pogosteje se <strong>sre\u010dujete s prijatelji, obiskujete ve\u010d bo\u017ei\u010dnih zabav, bo\u017ei\u010dnih sejmov<\/strong> in podobnih dogodkov, na katerih je veliko <strong>okusne hrane<\/strong> in <strong>pija\u010de<\/strong>.<\/li>\n\n\n\n<li>Tako shramba kot hladilnik sta nenadoma videti druga\u010dna in polna <strong>prazni\u010dnih jedi in hrane<\/strong>.<\/li>\n\n\n\n<li>Izbira hrane se precej spreminja, veliko dnevnih obrokov pa je sestavljenih iz nekaterih bo\u017ei\u010dnih specialitet.<\/li>\n\n\n\n<li>Veliko \u010dasa pre\u017eivite <strong>pred televizorjem<\/strong>, kjer gledate bo\u017ei\u010dne filme in pravljice.<\/li>\n\n\n\n<li>Med prazniki ne hodite v slu\u017ebo in <strong>izpu\u0161\u010date gibanje<\/strong>, ki ste ga vajeni.<\/li>\n\n\n\n<li>Veliko po\u010divate, zato pogosto omejite gospodinjska dela, ki so sicer obi\u010dajen del va\u0161e tedenske vadbe.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa za nobeno od zgoraj navedenih to\u010dk <strong>ne moremo re\u010di<\/strong>, da je napa\u010dna, in tem situacijam se je treba popolnoma izogniti.&nbsp;<strong>Po\u010ditek, dru\u017einski \u010das in dobra hrana so sinonimi za bo\u017ei\u010d<\/strong>. \u010ce pa se zavedate, da ste med prazniki bolj nagnjeni k spreminjanju svojih vzorcev, in bi se radi izognili temu, da bi morali po bo\u017ei\u010du shuj\u0161ati, je koristno razmisliti, kje bi lahko uvedli majhne nebole\u010de spremembe. Rezultat je lahko kakovostno pre\u017eivet bo\u017ei\u010dni \u010das, pa tudi nespremenjena \u0161tevilka na tehtnici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas tema bo\u017ei\u010da in pridobivanja telesne te\u017ee \u0161e bolj zanima, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/ali-se-lahko-cez-bozic-zredite-za-pet-kilogramov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ali lahko \u010dez bo\u017ei\u010d pridobite pet kilogramov<\/a><\/strong>?<\/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.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-1124x749.jpg\" alt=\"Kako se za bo\u017ei\u010d ne zrediti?\" class=\"wp-image-408193\" style=\"width:843px;height:562px\" title=\"Kako se za bo\u017ei\u010d ne zrediti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_ostati_v_formi_med_bozicem\"><\/span>Kako ostati v formi med bo\u017ei\u010dem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Poskusite_ohraniti_cim_vec_predbozicnih_navad\"><\/span>1. Poskusite ohraniti \u010dim ve\u010d predbo\u017ei\u010dnih navad<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rahlo odstopanje od obi\u010dajne rutine je del po\u010ditnic in to je v redu. \u010ce pa va\u0161a prehrana postane nenadzorovan tobogan, lahko pride do pove\u010danja telesne te\u017ee. Zato je koristno, da ohranite nekatere <strong>osnovne stebre svoje prehrane<\/strong> in v bo\u017ei\u010dnih dobrotah u\u017eivate le ob\u010dasno.<\/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\">Kaj je treba upo\u0161tevati tudi med po\u010ditnicami?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Osnova vsake pravilne prehrane je rednost<\/strong>. Ne glede na to, ali ste navajeni jesti \u0161tiri ali \u0161est obrokov na dan, je priporo\u010dljivo, da ohranite podobno pogostost in \u010dasovno razporeditev obrokov. \u010ce se boste preve\u010d omejili pri koli\u010dini hrane, da bi &#8220;pustili prostor&#8221; za kak\u0161no prazni\u010dno posebnost, se lahko zgodi, da se pozneje ne boste mogli zadr\u017eati. V tem primeru je zelo verjetno, da boste s koli\u010dino hrane <strong>pretiravali<\/strong>. \u010ce po drugi strani pove\u010date \u0161tevilo dnevnih obrokov, lahko zelo zlahka sprejmete <strong>preveliko koli\u010dino energije<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[7]<\/span><\/li>\n\n\n\n<li><strong>Tudi med prazniki ne pozabite na sestavo obrokov<\/strong>. Vsak glavni obrok naj vsebuje <strong>kompleksne <a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ogljikove hidrate<\/a>, beljakovine, <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ma\u0161\u010dobe <\/a><\/strong>in<a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> vlaknine<\/strong><\/a>. \u010ce ne boste izpustili nobene od omenjenih hranilnih snovi, vas bo hrana <strong>nasitila<\/strong> in potem boste la\u017eje <strong>nadzorovali vnos<\/strong> pi\u0161kotov in drugih bo\u017ei\u010dnih dobrot. Ve\u010d o tem, kako sestaviti zdrav obrok, lahko izveste v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj je zdrava prehrana in kako se nau\u010diti zdravega prehranjevanja<\/a><\/strong>. &nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[2]<\/span><\/li>\n\n\n\n<li><strong>Zelenjava<\/strong> in <strong>sadje<\/strong> morata ostati redni del prehrane. Tudi med bo\u017ei\u010dem bi morali pojesti vsaj <strong>400 g zelenjave in sadja na dan<\/strong>, pri \u010demer bi morala zelenjava prevladovati. Ta \u017eivila vam bodo zagotovila pomembne <strong>vlaknine<\/strong>, ki vas bodo <strong>nasitile<\/strong> in pomagale prepre\u010diti prekomerno u\u017eivanje manj primernih \u017eivil. <span style=\"color: #ff6600\" class=\"tadv-color\">[9]<\/span><\/li>\n\n\n\n<li>Prav tako iz prehrane ne izlo\u010dajte drugih zdravih \u017eivil, ki jih obi\u010dajno u\u017eivate. Polnozrnati izdelki, <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a>, mle\u010dni izdelki z manj\u0161o vsebnostjo ma\u0161\u010dob, <a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribe<\/a> ali pusto meso morajo imeti svoje mesto v va\u0161i prehrani tudi med prazniki.<span style=\"color: #ff6600\" class=\"tadv-color\">&nbsp;[2,8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Nadzorujte_kolicino_hrane_in_velikost_obrokov\"><\/span>2. Nadzorujte koli\u010dino hrane in velikost obrokov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prazniki so pogosto vabljivi, da si privo\u0161\u010dite ve\u010d in si na kro\u017eniku privo\u0161\u010dite ve\u010djo porcijo. Vendar<strong> ve\u010dje porcije<\/strong> pomenijo tudi <strong>ve\u010dji vnos energije<\/strong>. \u010ce torej \u017eelite, da se \u0161tevilka na tehtnici ne bi preve\u010d dvignila, je treba nadzorovati koli\u010dino <strong>energijsko bogate prazni\u010dne hrane<\/strong>, ki jo zau\u017eijete. Med &#8220;tvegane&#8221; ne spadajo le bo\u017ei\u010dni pi\u0161koti, temve\u010d tudi ocvrta hrana, goste juhe z visoko vsebnostjo dodane ma\u0161\u010dobe in mastnega mesa, mastne klobase, energijsko bogate alkoholne pija\u010de in drugi tradicionalni prigrizki.<\/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\/12\/IMG_7393-749x1124.jpg\" alt=\"Kako se zdravo prehranjevati med bo\u017ei\u010dnimi prazniki?\" class=\"wp-image-408225\" title=\"Kako se zdravo prehranjevati med bo\u017ei\u010dnimi prazniki?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-scaled.jpg 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<h3 class=\"wp-block-heading\">Kaj vam lahko pomaga pri nadzoru porcij?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tvegane jedi lahko poskusite dati na <strong>manj\u0161e kro\u017enike<\/strong>. Ljudje pogosto jedo z <strong>o\u010dmi<\/strong> in pojedo toliko, kolikor jim <strong>omogo\u010da kro\u017enik<\/strong>, \u010deprav bi jih lahko tudi manj\u0161i obrok <strong>dovolj nasitil in zadovoljil<\/strong>.<\/li>\n\n\n\n<li>Nekaterim ljubiteljem hrane majhna koli\u010dina morda ne bo dovolj in bodo za zadovoljstvo potrebovali <strong>veliko in obilno porcijo<\/strong> svoje najljub\u0161e prazni\u010dne hrane. Tudi to morda ni problem, \u010de je vnos hrane v preostalem delu dneva ustrezen. Poleg tega je mogo\u010de, da vas bo najljub\u0161a jed, \u010de jo boste u\u017eivali z vsem, kar spada zraven, tako zadovoljila, da se boste la\u017eje uprli \u0161e enemu obroku.<\/li>\n\n\n\n<li>Dober kompromis je tudi <strong>kombinacija energijsko bogatih \u017eivil<\/strong> z \u017eivili z <strong>ni\u017ejo energijsko vrednostjo<\/strong>. Na primer, obilno krompirjevo solato z majonezo lahko delno nadomestite s pire krompirjem.<\/li>\n\n\n\n<li>Porabo majhnih pi\u0161kotov in podobnih dobrot, ki vedno \u010dude\u017eno izginejo s kro\u017enika, lahko zmanj\u0161ate tako, da na kro\u017enik <strong>nalo\u017eite le dolo\u010deno koli\u010dino<\/strong>. \u010ce napolnite cel <strong>pladenj z medenjaki<\/strong>, ki jih boste grizljali med ve\u010dernim gledanjem bo\u017ei\u010dnega filma, boste verjetno zgro\u017eeni, ko boste ugotovili, da je pladenj <strong>prazen<\/strong>, film pa se sploh \u0161e ni kon\u010dal. \u010ce pa boste na majhen kro\u017enik dali le nekaj kosov, preostale pa skrili v shrambo, se boste <strong>la\u017eje nadzorovali<\/strong>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Ne_pozabite_na_beljakovine\"><\/span>3. Ne pozabite na beljakovine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na splo\u0161no so najokusnej\u0161e jedi ve\u010dinoma bogate z <strong>ogljikovimi hidrati<\/strong>, <strong>sladkorjem<\/strong> in <strong>ma\u0161\u010dobami<\/strong>, kar velja tudi za bo\u017ei\u010dni jedilnik. Nasprotno pa mnogim od teh dobrot <strong>primanjkuje beljakovin<\/strong>.&nbsp;To je hranilo, ki je <strong>najbolj sposobno nasititi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dober primer so <strong>bo\u017ei\u010dni pi\u0161kotki<\/strong>. \u010clovek bi mislil, da \u010de si privo\u0161\u010dite nekaj kosov, boste siti in lakoto boste uspe\u0161no odganjali dlje \u010dasa. V resnici pa je bolj verjetno, da boste to poslastico, polno sladkorja in bele moke, <strong>hitro prebavili<\/strong> in kmalu za\u010deli iskati drugo porcijo. Poleg tega <strong>visoka vsebnost enostavnega sladkorja<\/strong>, ki se iz \u010drevesja hitro absorbira v kri, povzro\u010da <strong>nihanje krvnega sladkorja (glikemijo)<\/strong>.&nbsp;Ti lahko posledi\u010dno povzro\u010dijo <strong>\u0161e ve\u010d \u017eelje po sladkem<\/strong>, kar nas vodi v za\u010daran krog lakote in kro\u017enikov, polnih hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Beljakovine<\/strong> lahko prekinejo ta krog. Zagotavljajo, da se po jedi <strong>dlje \u010dasa po\u010dutite siti<\/strong>. Poleg tega beljakovine upo\u010dasnijo absorpcijo ogljikovih hidratov in enostavnih sladkorjev v krvni obtok, s \u010dimer zmanj\u0161ajo nihanje krvnega sladkorja in tako pomagajo prepre\u010diti \u017eeljo po sladkem. Na koncu oba u\u010dinka privedeta do tega, da zau\u017eijete <strong>manj\u0161o koli\u010dino hrane<\/strong>, kot bi jo, \u010de v va\u0161i prehrani ne bi bilo dovolj beljakovin. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,4]<\/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\">Kako zagotoviti dovolj beljakovin v bo\u017ei\u010dnem jedilniku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ob vsakem obroku si privo\u0161\u010dite vir beljakovin<\/strong>.&nbsp;Izberete lahko pusto meso, ribe, jajca, visokokakovostno \u0161unko, mle\u010dne izdelke, <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a> ali razli\u010dne rastlinske nadomestke mesa (<a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" class=\"ek-link\">seitan<\/a> itd.).<\/li>\n\n\n\n<li>\u010ce imate na kro\u017eniku jed, ki obi\u010dajno vsebuje malo beljakovin, je <strong>dodajte ve\u010d<\/strong>. Na primer, bo\u017ei\u010dnemu pecivu z maslom iz \u017eganja dodajte nekaj jogurta ali kremnega sira.<\/li>\n\n\n\n<li>Tudi <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkine<\/a> ali <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" class=\"ek-link\">rastlinske<\/a> beljakovine so lahko dober pomo\u010dnik, \u010de vam primanjkuje beljakovin.<\/li>\n\n\n\n<li>Vir beljakovin lahko dodate ne le glavnim obrokom, temve\u010d tudi pribolj\u0161kom in pi\u0161kotkom. \u010ce na primer cimetovemu zvitku dodate mleko iz belega kefirja, ne boste le pote\u0161ili \u017eelje po sladkem, ampak se boste hkrati tudi nasitili. S tem boste zmanj\u0161ali mo\u017enost, da boste kmalu hrepeneli po \u0161e enem kro\u017eniku.<\/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.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-1124x749.jpg\" alt=\"Kako zau\u017eiti ve\u010d beljakovin okoli bo\u017ei\u010da?\" class=\"wp-image-408241\" style=\"width:843px;height:562px\" title=\"Kako zau\u017eiti ve\u010d beljakovin okoli bo\u017ei\u010da?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Zagotovite_si_dovolj_vlaknin\"><\/span>4. Zagotovite si dovolj vlaknin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/vlaknine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vlaknine<\/strong><\/a> spodbujajo <strong>ob\u010dutek sitosti<\/strong>, zato so odli\u010den pomo\u010dnik pri poskusu zau\u017eitja manj kalorij. \u017divila, ki vsebujejo vlaknine, pomagajo <strong>prepre\u010devati lakoto<\/strong> in <strong>\u017eeljo po sladkem<\/strong>. Da bi dosegli \u017eeleni u\u010dinek, morate zau\u017eiti <strong>25-30 g vlaknin<\/strong> na dan. <span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobri viri vlaknin so <strong>polnozrnata \u017eita, stro\u010dnice, zelenjava, sadje, ore\u0161\u010dki <\/strong>in <strong>semena<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako zagotoviti dovolj vlaknin v bo\u017ei\u010dnem jedilniku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Izberite <strong>polnozrnati kruh<\/strong> in druge \u017eitne izdelke.<\/li>\n\n\n\n<li>V obroke vklju\u010dite <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>stro\u010dnice<\/strong><\/a> ali na primer <strong>psevdo\u017eitarice<\/strong> (<a href=\"https:\/\/gymbeam.si\/kvinoja\" class=\"ek-link\">kvinoja<\/a>, amarant, <a href=\"https:\/\/gymbeam.si\/ajda\" class=\"ek-link\">ajda<\/a>). Odli\u010dno se obnesejo na primer v juhah ali namazih.<\/li>\n\n\n\n<li>Vsakemu slanemu obroku <strong>dodajte zelenjavo<\/strong>.<\/li>\n\n\n\n<li>Sladka hrana pa se odli\u010dno ujema s <strong>sadjem<\/strong>.<\/li>\n\n\n\n<li>Pri peki lahko belo moko v celoti ali delno nadomestite s <strong>polnozrnato moko<\/strong>.<\/li>\n\n\n\n<li>Vlaknine lahko dodate tudi v obliki prehranskega dopolnila, kot so <a href=\"https:\/\/gymbeam.si\/daily-fiber-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psilium<\/a>, <a href=\"https:\/\/gymbeam.si\/jabolcne-vlaknine-gymbeam.html\" class=\"ek-link\">jabol\u010dne vlaknine<\/a>, <a href=\"https:\/\/gymbeam.si\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glukomanan<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" class=\"ek-link\">me\u0161anica razli\u010dnih vrst vlaknin<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-1124x749.jpg\" alt=\"Kako zau\u017eiti ve\u010d vlaknin v \u010dasu bo\u017ei\u010dnih praznikov?\" class=\"wp-image-408256\" style=\"width:843px;height:562px\" title=\"Kako zau\u017eiti ve\u010d vlaknin v \u010dasu bo\u017ei\u010dnih praznikov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Omejite_grizljanje_in_neskoncne_prigrizke\"><\/span>5. Omejite grizljanje in neskon\u010dne prigrizke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko je hrana povsod, kamor pogleda\u0161, se je te\u017eko upreti in je ne pojesti. Vendar pa je <strong>tak\u0161no grizljanje pogosto kamen spotike<\/strong>. V tistem trenutku se morda zdi, da je to le malo in da se ne more zgoditi ni\u010d slabega. Ko pa se ti drobni prigrizki \u010dez dan kopi\u010dijo, se kalorije se\u0161tevajo in lahko nastane razmeroma velik <strong>energijski prese\u017eek<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predstavljajte si na primer prosti dan, ki ga pre\u017eivite doma, obdani z <strong>bo\u017ei\u010dnimi dobrotami<\/strong>. Zjutraj po zajtrku pose\u017eete po kosu bo\u017ei\u010dnega peciva, ker je tako dobro. Preden pridete do kosila, spet za\u010dutite lakoto, vendar se vam ne ljubi pripraviti ustreznega prigrizka, zato si privo\u0161\u010dite le pest <strong>suhega sadja<\/strong>. Po kosilu si za\u017eelite nekaj sladkega, zato si privo\u0161\u010dite <strong>pi\u0161kotek<\/strong>.&nbsp;V popoldanskem \u010dasu pa se postopoma vrnete \u0161e za <strong>\u0161est tak\u0161nih in spijete 200 ml jaj\u010dnega likerja<\/strong>. Zve\u010der ste na obisku pri prijateljih, kjer se prav tako ne boste mogli izogniti hrani in alkoholu. Ves ve\u010der boste pojedli \u0161tiri <strong>vanilijeve krem\u0161nite, \u0161tiri sirove slamice iz listnatega testa<\/strong> in ne boste rekli ne <strong>300 ml vina<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko dodatne energije bi dobili v tem primeru?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7 krhkih pi\u0161kotov &#8211; 220 kcal<\/li>\n\n\n\n<li>majhen kos bo\u017ei\u010dne torte &#8211; 70 kcal<\/li>\n\n\n\n<li>4 vanilijeve lunice &#8211; 180 kcal<\/li>\n\n\n\n<li>30 g suhih marelic &#8211; 90 kcal<\/li>\n\n\n\n<li>4 sirove slamice &#8211; 250 kcal<\/li>\n\n\n\n<li>200 ml jaj\u010dnega likerja &#8211; 400 kcal<\/li>\n\n\n\n<li>300 ml rde\u010dega polsladkega vina &#8211; 220 kcal<\/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=\"692\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1124x692.jpg\" alt=\"Hrana in pija\u010da za bo\u017ei\u010d\" class=\"wp-image-408274\" style=\"width:843px;height:519px\" title=\"Hrana in pija\u010da za bo\u017ei\u010d\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1124x692.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1536x945.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-2048x1260.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Tak\u0161ni seznami v bo\u017ei\u010dnem \u010dasu niso tako redki. Vendar pa je njihova kon\u010dna energijska vrednost morda presene\u010denje. V omenjenem primeru zna\u0161a pribli\u017eno <strong>1400 kcal<\/strong>. To pomeni, da bi na ta na\u010din zau\u017eili koli\u010dino energije, ki ustreza pribli\u017eno 70 % priporo\u010denega energijskega vnosa za povpre\u010dno odraslo osebo. To koli\u010dino energije vsebujejo na primer <strong>tri obi\u010dajne porcije sotiranega pi\u0161\u010danca z ri\u017eem<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o tem, kako lahko grizljanje uni\u010di va\u0161e poskuse huj\u0161anja in kaj lahko storite v zvezi s tem, si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako vas prigrizki ovirajo pri huj\u0161anju? 11 preprostih na\u010dinov, kako nadzorovati svojo prehrano<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Privoscite_si_le_tiste_priboljske_ki_so_tega_vredni\"><\/span>6. Privo\u0161\u010dite si le tiste pribolj\u0161ke, ki so tega vredni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsak ima svoje najljub\u0161e bo\u017ei\u010dne dobrote, brez katerih si ne more predstavljati praznikov. Kaj pa, \u010de bi si privo\u0161\u010dili le te, druge pa omejili? \u010ce nekaj dni pred bo\u017ei\u010dem sanjarite o babi\u010dinih vanilijevih krem\u0161nitah, jejte predvsem te. V resnici ni treba pojesti kro\u017enika krhkih pi\u0161kotov samo zato, ker stojijo na mizi, kajne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bo\u017ei\u010dne dobrote so del bo\u017ei\u010da in ni ni\u010d narobe, \u010de v njih u\u017eivamo.&nbsp;<strong>Vendar boste v njih verjetno \u0161e bolj u\u017eivali<\/strong>, \u010de boste izbrali eno, ki je <strong>res vredna, in se je dr\u017eali<\/strong>.<\/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.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-1124x749.jpg\" alt=\"Kaj jesti za bo\u017ei\u010dne praznike?\" class=\"wp-image-408291\" style=\"width:843px;height:562px\" title=\"Kaj jesti za bo\u017ei\u010dne praznike?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Bodite_pozorni_na_kalorije_v_pijacah\"><\/span>7. Bodite pozorni na kalorije v pija\u010dah<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z bo\u017ei\u010dnim \u010dasom prihaja veliko \u0161tevilo <strong>priljubljenih visokokalori\u010dnih pija\u010d<\/strong>. Veliko ljudi ne pije le ve\u010d coca-cole in drugih sladkih pija\u010d, ampak tudi ve\u010d <strong>alkoholnih<\/strong> specialitet. Poskusite spremljati, koliko kuhanega vina, jaj\u010dnega likerja ali na primer pun\u010da popijete. Te energijske bombe vsebujejo veliko energije v obliki <strong>enostavnih sladkorjev in alkohola<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Veliko u\u017eivanje teh pija\u010d je povezano s <strong>pove\u010danjem telesne te\u017ee<\/strong> in tveganjem za <strong>debelost<\/strong>. Ni \u010dudno, da na primer 200 ml kuhanega rde\u010dega vina vsebuje povpre\u010dno <strong>190 kcal<\/strong>. To koli\u010dino energije vsebuje na primer zajtrk, sestavljen iz 150 g navadnega jogurta in velike banane. Kadar pijete vino in druge pija\u010de v ve\u010djih koli\u010dinah, lahko sprejmete koli\u010dino energije, ki ustreza <strong>ve\u010d glavnim obrokom<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o tem, kako zahrbtne so teko\u010de kalorije, si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kje se skrivajo teko\u010de kalorije in kako te prazne kalorije prepre\u010dujejo huj\u0161anje<\/a><\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije se skriva v nekaterih pija\u010dah?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Napitek (200 ml)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Kuhano vino<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Jaj\u010dni liker<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Polsuho rde\u010de vino<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Polsuho belo vino<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">4.7% pivo<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Coca-cola<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: left\"><strong>Energijska vrednost<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">190 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">160 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Prilagodite_tradicionalne_recepte\"><\/span>8. Prilagodite tradicionalne recepte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite v nekaterih receptih zmanj\u0161ati koli\u010dino kalorij ali pove\u010dati njihovo hranilno vrednost, lahko to dose\u017eete na ve\u010d na\u010dinov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pri peki in kuhanju delno nadomestite belo moko s polnozrnato moko.<\/strong><\/li>\n\n\n\n<li><strong>Zmanj\u0161ajte<\/strong> koli\u010dino sladkorja v receptih ali ga nadomestite z ustreznimi nadomestki. Uporabite lahko brezkalori\u010dni <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/eritritol-1000g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">eritritol<\/a><\/strong> ali <strong><a href=\"https:\/\/gymbeam.si\/stevija\" class=\"ek-link\">stevijo<\/a><\/strong>, nizkoenergijski <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ksilitol\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ksilitol<\/a><\/strong> ali na primer cikorijin sirup. Za sladkanje lahko uporabite tudi sadje, na primer banano ali naribano jabolko.<\/li>\n\n\n\n<li><strong>Pove\u010dajte dele\u017e beljakovin v sladkih receptih<\/strong>. Dodajte jogurt, skuto, fermentirane mle\u010dne napitke, rikoto, skuto ali na primer <a href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\" class=\"ek-link\">sirotkine<\/a> ali <a href=\"https:\/\/gymbeam.si\/protein-vegan-blend-gymbeam.html\" class=\"ek-link\">rastlinske beljakovine<\/a>.<\/li>\n\n\n\n<li><strong>Zmanj\u0161ajte koli\u010dino olja<\/strong> in <strong>masla<\/strong> v receptih.<\/li>\n\n\n\n<li><strong>Smetano<\/strong> ali <strong>majonezo<\/strong> zamenjajte z <strong>jogurtom, skuto<\/strong> ali <strong>delno posnetim mlekom<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam primanjkuje navdiha za lahke bo\u017ei\u010dne recepte, vas bodo morda zanimali na\u0161 <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaci-pleteni-brios-z-zametnim-okusom-vanilije\/\" class=\"ek-link\">belja<\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaci-pleteni-brios-z-zametnim-okusom-vanilije\/\" target=\"_blank\" aria-label=\"k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k<\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaci-pleteni-brios-z-zametnim-okusom-vanilije\/\" class=\"ek-link\">ovinski pleteni kruh<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-brezalkoholni-bozicni-jajcni-liker\/\" class=\"ek-link\">brezalkoholni bo\u017ei\u010dni liker<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-orehove-lunice-z-vanilijevo-kremo\/\" class=\"ek-link\">pi\u0161koti lunice<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-okusne-medene-kroglice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medene kroglice<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas ta tema bolj zanima in se \u017eelite nau\u010diti, kako pe\u010di in kuhati na bolj zdrav na\u010din, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-bozicno-peko-bolj-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako narediti bo\u017ei\u010dno peko bolj zdravo?<\/a><\/strong><\/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.sk\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-1124x749.jpg\" alt=\"Kako pe\u010di bolj zdravo?\" class=\"wp-image-408310\" style=\"width:843px;height:562px\" title=\"Kako pe\u010di bolj zdravo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Bodite_aktivni\"><\/span>9. Bodite aktivni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Te\u017eava med bo\u017ei\u010dnimi prazniki ni le sprememba v prehrani, ampak tudi v <strong>na\u010dinu vadbe<\/strong>. Dnevi so <strong>bolj spro\u0161\u010deni<\/strong>, mnogim ljudem ni treba v slu\u017ebo, zato se zmanj\u0161a telesna dejavnost, povezana z obi\u010dajnim delovnim dnem. Namesto tega ve\u010d \u010dasa pre\u017eivite doma ali pri sorodnikih, ve\u010dinoma sede, in tudi najbolj \u0161portni ljudje pogosto raje le\u017eijo na kav\u010du kot pa se ukvarjajo s kakr\u0161no koli telesno dejavnostjo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010ditnice so primeren \u010das za <strong>izlete, sprehode<\/strong> in razli\u010dne dejavnosti s sorodniki, ki so obi\u010dajno prelo\u017eene zaradi delovnega urnika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako pove\u010dati telesno aktivnost med po\u010ditnicami?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vsak dan <strong>pojdite na sprehod<\/strong>. Povpre\u010dna \u017eenska, ki tehta 65 kg, lahko v <strong>eni uri hitre hoje s hitrostjo 5,6 km\/h v povpre\u010dju pokuri do 280 kcal<\/strong>. To je koli\u010dina energije, ki jo vsebujejo na primer tri banane. Povpre\u010den mo\u0161ki, ki tehta <strong>80 kg<\/strong>, lahko pri isti hoji porabi do <strong>340 kcal<\/strong>.<\/li>\n\n\n\n<li>Namesto celodnevnega gledanja televizije se z dru\u017eino odpravite na <strong>izlet<\/strong>.<\/li>\n\n\n\n<li>Ukvarjajte se z <strong>zimskimi \u0161porti<\/strong>.&nbsp;Lahko <strong>smu\u010date, te\u010dete na smu\u010deh, hodite na zimske pohode<\/strong> ali na primer <strong>drsate<\/strong>.<\/li>\n\n\n\n<li>Za teka\u010de in druge \u0161portnike ni nujno, da je zima zapletena. Le primerno se <strong>oblecite<\/strong>. Po\u010ditnice so idealen \u010das za u\u017eivanje v va\u0161ih <strong>najljub\u0161ih \u0161portnih dejavnostih<\/strong>.<\/li>\n\n\n\n<li>\u010ce je vreme primerno, ne podcenjujte dejavnosti, kot so boji s <strong>sne\u017enimi kepami<\/strong> ali <strong>kidanje snega<\/strong>. Vsak korak \u0161teje in pri tem se boste zelo zabavali.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, koliko kalorij lahko pokurite med prazniki z razli\u010dnimi zimskimi dejavnostmi, si preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/koliko-kalorij-pokurijo-vase-najljubse-zimske-aktivnosti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koliko kalorij pokurijo va\u0161e najljub\u0161e zimske dejavnosti?<\/a><\/strong><\/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=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-1124x748.jpg\" alt=\"Kako biti bolj aktiven v \u010dasu bo\u017ei\u010dnih praznikov?\" class=\"wp-image-408325\" style=\"width:843px;height:561px\" title=\"Kako biti bolj aktiven v \u010dasu bo\u017ei\u010dnih praznikov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-2048x1362.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-768x511.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Ne_stremite_k_popolni_prehrani\"><\/span>10. Ne stremite k popolni prehrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi ljudje so odlo\u010deni, da se bodo med po\u010ditnicami <strong>uprli vsem sku\u0161njavam<\/strong> in ohranili svojo obi\u010dajno rutino brez nihanj in &#8220;prekr\u0161kov&#8221;. Toda ali je to potrebno? Dobra hrana sodi k bo\u017ei\u010du in brez nje ne more u\u017eivati veliko ljudi. \u010ce pa ste eden izmed sre\u010dne\u017eev, ki jim to ustreza, se je brez zadr\u017ekov dr\u017eite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa spadate med ve\u010dino navadnih smrtnikov, ki namesto tega radi gledamo bo\u017ei\u010dne filme in grizljamo bo\u017ei\u010dne pi\u0161kote, se raje sprostite in u\u017eivajte. Zelo verjetno je, da tako ali tako ne bi zdr\u017eali vseh omejitev in da bi vas to zlahka pripeljalo do prenajedanja. Preprosto si vsak dan privo\u0161\u010dite nekaj prazni\u010dnih dobrot v <strong>razumnih koli\u010dinah<\/strong>, namesto da se omejujete nekaj dni in nato do konca praznikov (ali celo po njih) pojeste vse, kar vam pade na o\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima \u0161e ve\u010d nasvetov za nadzor nad prehranjevanjem, preberite <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-se-izogniti-pridobivanju-teze-cez-bozic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nasvetov, kako se izogniti pridobivanju telesne te\u017ee med bo\u017ei\u010dem<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bo\u017ei\u010dni prazniki so \u010das, ki pripada dru\u017eini in ljubljenim osebam ter je povezan s po\u010ditkom in spro\u0161\u010dujo\u010dimi dnevi. Hkrati pa je to tudi tvegano obdobje, ko lahko propadejo vsa va\u0161a dosedanja prizadevanja za zdrav \u017eivljenjski slog ali ohranjanje telesne te\u017ee. <strong>Dobra novica pa je, da se je tem te\u017eavam mogo\u010de zlahka izogniti<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultate, ki ste jih dosegli med letom, lahko brez te\u017eav ohranite, vendar je pomembno, da <strong>ne pozabite na prehrano, vadbo in majhne spremembe zna\u010dilnih po\u010ditni\u0161kih navad<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil \u010dlanek v\u0161e\u010d in so bile informacije v njem za vas koristne, ga delite s prijatelji.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vas skrbi, da boste v prihajajo\u010dih prznikih pridobili na telesni te\u017ei? No, ni vam treba. Ohranjanje telesne te\u017ee je lahko la\u017eje, kot se zdi. V dana\u0161njem \u010dlanku boste na\u0161li nasvete, kako zmanj\u0161ati vnos energije, omejiti u\u017eivanje prazni\u010dnih dobrot in \u0161e veliko ve\u010d.<\/p>\n","protected":false},"author":156,"featured_media":408159,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7545,6675,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-413544","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-bozic-sl","9":"tag-jedilnik","10":"tag-zdrav-zivljenjski-slog","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 nasvetov, kako v bo\u017ei\u010dnih praznikih u\u017eivati in hkrati ohraniti kondicijo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako ohraniti postavo med bo\u017ei\u010dem? 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