{"id":417887,"date":"2023-01-26T13:35:09","date_gmt":"2023-01-26T12:35:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=417887"},"modified":"2023-01-27T19:37:44","modified_gmt":"2023-01-27T18:37:44","slug":"10-nasvetov-za-lazje-hujsanje-in-boljso-telesno-pripravljenost","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/","title":{"rendered":"10 Nasvetov za la\u017eje huj\u0161anje in bolj\u0161o telesno pripravljenost"},"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-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#Hitri_rezultati_ne_pomenijo_dolgorocnega_uspeha\" title=\"Hitri rezultati ne pomenijo dolgoro\u010dnega uspeha\">Hitri rezultati ne pomenijo dolgoro\u010dnega uspeha<\/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-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#V_hujsanje_usmerjena_prehrana_mora_biti_hranljiva\" title=\"V huj\u0161anje usmerjena prehrana mora biti hranljiva\">V huj\u0161anje usmerjena prehrana mora biti hranljiva<\/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-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#10_nasvetov_za_lazjo_shujsevalno_dieto\" title=\"10 nasvetov za la\u017ejo shuj\u0161evalno dieto\">10 nasvetov za la\u017ejo shuj\u0161evalno dieto<\/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-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#1_Imejte_nacrt_in_si_pripravite_obroke_vnaprej\" title=\"1. Imejte na\u010drt in si pripravite obroke vnaprej\">1. Imejte na\u010drt in si pripravite obroke vnaprej<\/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-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#2_Prilagodite_okolico_zastavljenim_ciljem\" title=\"2. Prilagodite okolico zastavljenim ciljem\">2. Prilagodite okolico zastavljenim ciljem<\/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-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#3_Poskrbite_da_ste_dosledni\" title=\"3. Poskrbite, da ste dosledni\">3. Poskrbite, da ste dosledni<\/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-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#4_Povecajte_vnos_zivil_ki_vas_nasitijo\" title=\"4. Pove\u010dajte vnos \u017eivil, ki vas nasitijo\">4. Pove\u010dajte vnos \u017eivil, ki vas nasitijo<\/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-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#5_Pijte_dovolj_tekocine\" title=\"5. Pijte dovolj teko\u010dine\">5. Pijte dovolj teko\u010dine<\/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-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#6_Preizkusite_nove_recepte\" title=\"6. Preizkusite nove recepte\">6. Preizkusite nove recepte<\/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-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#7_Ne_stremite_k_popolni_prehrani\" title=\"7. Ne stremite k popolni prehrani\">7. 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-11\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#8_Dovolj_spanja\" title=\"8. Dovolj spanja\">8. Dovolj spanja<\/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-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#9_Ne_stopajte_na_tehtnico_v_kopalnici_vsak_dan\" title=\"9. Ne stopajte na tehtnico v kopalnici vsak dan\">9. Ne stopajte na tehtnico v kopalnici vsak dan<\/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-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#10_Poiscite_si_partnerja_za_hujsanje\" title=\"10. Poi\u0161\u010dite si partnerja za huj\u0161anje\">10. Poi\u0161\u010dite si partnerja za huj\u0161anje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Huj\u0161anje in sprememba \u017eivljenjskega sloga nista vedno enostavna. Ta pot je polna sku\u0161njav in zlahka izgubimo sled. Morda ste \u017ee poskusili in vam ni uspelo. Ta proces zahteva <strong>veliko odlo\u010dnosti in dobro premi\u0161ljen na\u010drt<\/strong>. Pomagajo vam lahko \u017ee tak\u0161ne malenkosti, kot so zadostna koli\u010dina <strong>sadja in zelenjave<\/strong>, <strong>kakovosten spanec<\/strong> ali pitje <strong>zadostne koli\u010dine teko\u010dine<\/strong>. Kako torej poskrbeti za nemoten potek va\u0161e prehrane in pustiti skrbi za seboj? Dana\u0161nji \u010dlanek vam bo razkril to\u010dno to.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hitri_rezultati_ne_pomenijo_dolgorocnega_uspeha\"><\/span>Hitri rezultati ne pomenijo dolgoro\u010dnega uspeha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ko se ne\u010desa lotimo, verjetno \u017eelimo takoj videti rezultate, enako velja tudi za huj\u0161anje. Toda bodimo realni. Nih\u010de si ne \u017eeli opraviti <strong>dolgotrajnega trdega dela<\/strong> in spremeniti svojih navad. Vsakomur se zasvetijo o\u010di ob misli na mo\u017enost, da bi v nekaj tednih dobil svojo sanjsko postavo. Tudi zato z ljudmi tako zlahka manipulirajo obljube o razli\u010dnih razstrupljevalnih dietah in drugih \u010dude\u017enih postopkih. Vendar se ti \u010dude\u017ei obi\u010dajno zgodijo le na papirju.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tako hitri rezultati pogosto zahtevajo <strong>pretirane omejitve in ekstremne spremembe<\/strong>. Pogosto se zgodi, da ljudje v \u017eelji po izgubi telesne te\u017ee posku\u0161ajo izlo\u010diti ve\u010d skupin \u017eivil, zmanj\u0161ati porcije za polovico ali sestaviti svojo prehrano samo iz zelenjave. Da, s tak\u0161nimi drasti\u010dnimi spremembami <strong>boste nedvomno shuj\u0161ali<\/strong>. Telo zaradi znatnega kalori\u010dnega primanjkljaja ne bo imelo druge izbire. <strong>Toda kako dolgo lahko to traja<\/strong>?<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Verjetno ne boste niti vedeli, kako se je to zgodilo, vendar se bo dieta zapletla zaradi <strong>utrujenosti, glavobolov, pomanjkanja energije, razdra\u017eljivosti, neustavljive \u017eelje po sladkarijah<\/strong> ali celo <strong>prenajedanja<\/strong>. Zaradi tega boste morda prenehali posku\u0161ati shuj\u0161ati tako hitro, kot ste za\u010deli.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce se <strong>izogibate skrajnostim<\/strong>, bo huj\u0161anje morda trajalo <strong>dlje<\/strong>, vendar bo vsekakor <strong>prijetnej\u0161e<\/strong>. Tako lahko brez tednov nepotrebnega trpljenja dose\u017eete te\u017eo, o kateri sanjarite, kot bonus pa jo boste morda lahko dolgoro\u010dno <strong>ohranili<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Uspeh shuj\u0161evalne diete ni odvisen od njene <strong>hitrosti<\/strong>, temve\u010d od <strong>dolgoro\u010dnih postopnih sprememb<\/strong>, ki bodo postale naravni del va\u0161ega \u017eivljenjskega sloga.<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-1124x750.jpg\" alt=\"Kaj je pomembno pri huj&#x161;anju?\" class=\"wp-image-415520\" width=\"843\" height=\"563\" title=\"Kaj je pomembno pri huj&#x161;anju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"V_hujsanje_usmerjena_prehrana_mora_biti_hranljiva\"><\/span>V huj\u0161anje usmerjena prehrana mora biti hranljiva<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Pretirane omejitve pomenijo tudi <strong>tveganje zmanj\u0161anega vnosa pomembnih hranil<\/strong>. To se lahko zgodi zlasti takrat, ko nepremi\u0161ljeno izlo\u010dite cele skupine <strong>\u017eivil<\/strong> (\u017eita, mle\u010dne izdelke itd.). Tudi pri huj\u0161anju potrebujete dovolj <strong>makrohranil<\/strong> (beljakovin, ogljikovih hidratov, ma\u0161\u010dob), <strong><a href=\"https:\/\/gymbeam.si\/minerali-1\">mineralov<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/vitamini\">vitaminov<\/a><\/strong> in drugih bioaktivnih spojin. Vse to lahko dobite le z uravnote\u017eeno zdravo prehrano, ki vsebuje vse skupine \u017eivil, ne le solato.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce ste odlo\u010deni, da boste za\u010deli huj\u0161ati na <strong>pravi na\u010din<\/strong>, lahko uporabite na\u0161 <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\">kalkulator<\/a> za izra\u010dun priporo\u010denega energijskega vnosa za huj\u0161anje in se zgledujete po nasvetih, kako naj bo va\u0161a prehrana prijetnej\u0161a.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Preden za\u010dnete, si preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/10-stvari-ki-jih-morate-vedeti-preden-zacnete-hujsati\/\">10 stvari, ki jih morate vedeti, preden za\u010dnete huj\u0161ati<\/a>.<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-1124x750.jpg\" alt=\"Kaj vklju&#x10D;uje dieta za huj&#x161;anje?\" class=\"wp-image-415535\" width=\"843\" height=\"563\" title=\"Kaj vklju&#x10D;uje dieta za huj&#x161;anje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_nasvetov_za_lazjo_shujsevalno_dieto\"><\/span>10 nasvetov za la\u017ejo shuj\u0161evalno dieto <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Imejte_nacrt_in_si_pripravite_obroke_vnaprej\"><\/span>1. Imejte na\u010drt in si pripravite obroke vnaprej<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Pravijo, da so priprave klju\u010d do uspeha. V jeziku prehrane to prakti\u010dno pomeni, da \u010de imate <strong>vnaprej na\u010drtovane in pripravljene obroke<\/strong>, ne boste kon\u010dali v McDonald&#8217;su s skodelico McFlurryja, ko si boste za\u017eeleli nekaj dobrega.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Kako vnaprej na\u010drtovati obroke?<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Zapi\u0161ite, kaj boste kuhali v naslednjih dneh<\/strong>. V skladu s tem na\u010drtom sestavite <strong>nakupovalni seznam<\/strong>, ki se ga boste dr\u017eali pri nakupovanju. In v trgovino ne hodite la\u010dni, to ni dobra ideja.<\/li><li><strong>Kuhajte nekaj dni vnaprej<\/strong>. <strong>Dva dni v tednu<\/strong> na primer namenite kuhanju. Kot bonus boste morali kuhati na primer samo ob nedeljah in sredah, namesto vsak dan v tednu.<\/li><li>Pri roki imejte nekaj zdravih prigrizkov. To je lahko preprost <strong>r\u017eeni kruh s \u0161unko in zelenjavo, kefirjevo mleko z nekaj sadja<\/strong> ali na primer fermentirani <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-nocna-ovsena-kasa-s-pudingom-in-cokoladno-skorjo\/\">no\u010dni ovseni kosmi\u010di<\/a>.<\/li><li>V skrajnem primeru si pripravite nekaj <strong>preprostih \u017eivil<\/strong>, po katerih lahko pose\u017eete v primeru potrebe. To je lahko bolj zdrava razli\u010dica pi\u0161kotov iz polnozrnate moke z manj\u0161o vsebnostjo sladkorja, <a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\">beljakovinske plo\u0161\u010dice<\/a>, pest <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\">ore\u0161\u010dkov ali semen<\/a>, razli\u010dni polnozrnati krekerji, plo\u0161\u010dice z ore\u0161\u010dki itd.<\/li><li>V hladilniku imejte vedno nekaj navadnega <strong>jogurta, kislih pija\u010d, skyra<\/strong> ali drugih podobnih izdelkov. Nekaj, kar lahko preprosto vzamete ven in pojeste brez kakr\u0161ne koli priprave.<\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/\"><strong>Za\u010dnite pripravljati obroke<\/strong><\/a>. Vnaprej pripravljeno hrano zapakirajte v \u0161katlo za kosilo in jo vzemite s seboj. \u010ce si pripravite hrano za naslednji dan, vas lakota ne bo presenetila.<\/li><li>Dobri nadomestki za glavne obroke so lahko na primer <a href=\"https:\/\/gymbeam.si\/posoda-za-hrano-black-gymbeam.html\"><strong>pakirana <\/strong><\/a>zamrznjena hrana ali visokokakovostni <a href=\"https:\/\/gymbeam.si\/pripravljene-jedi\"><strong>pripravljeni obroki<\/strong><\/a>.<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce potrebujete navdih, kako bi lahko izgledal dan priprave obroka, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/nacrt-priprave-obrokov-za-2000-kcal\/\">Na\u010drt priprave obroka za 2000 kcal<\/a><\/strong>.<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-1124x749.jpg\" alt=\"Kako na&#x10D;rtovati obroke med huj&#x161;anjem?\" class=\"wp-image-415550\" width=\"843\" height=\"562\" title=\"Kako na&#x10D;rtovati obroke med huj&#x161;anjem?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Prilagodite_okolico_zastavljenim_ciljem\"><\/span>2. Prilagodite okolico zastavljenim ciljem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Se tudi vam zgodi, da se va\u0161a odlo\u010denost, da se boste dr\u017eali dobrih prehranjevalnih navad, sesuje, ko iz vsake doma\u010de omare pokukajo \u017eivila, ki bi se jim najraje izognili? <strong>Splo\u0161na resnica je, da ne morete pojesti tistega, \u010desar nimate<\/strong>. \u010ce doma ne boste shranjevali \u017eivil, ki se jim ne morete upreti, boste la\u017eje omejili koli\u010dino, ki jo zau\u017eijete.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Vsakdo ima svojo \u0161ibkost. Za nekatere so to \u010dokolada, sladice in druge sladkosti, drugi se ne morejo upreti slanim ore\u0161\u010dkom, \u010dipsu, \u010dipsom in drugim slanim dobrotam. Ugotovite, <strong>katera \u017eivila so va\u0161a \u0161ibka to\u010dka<\/strong>, in zmanj\u0161ajte njihov vnos tako, da jih ne boste imeli doma.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Prizadevanja vam lahko olaj\u0161a tudi pravilno shranjevanje hrane ali primerne posode. Ve\u010d si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-organizirati-svojo-kuhinjo-za-uspesno-hujsanje\/\">10 nasvetov, kako urediti kuhinjo za uspe\u0161no huj\u0161anje<\/a><\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2023\/01\/DSC05849-749x1124.jpg\" alt=\"Zakaj bi se morali redno prehranjevati?\" class=\"wp-image-415565\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Poskrbite_da_ste_dosledni\"><\/span>3. Poskrbite, da ste dosledni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Veliko ljudi \u0161e vedno misli, da morajo za huj\u0161anje pojesti \u010dim manj\u0161e \u0161tevilo dnevnih obrokov. \u010cim ve\u010d obrokov lahko izpustite, tem bolje. Ena stran meni, da je re\u0161itev preskok kosila, druga stran pa je prepri\u010dana, da je treba presko\u010diti ve\u010derjo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultat teh poskusov je pogosto <strong>velika lakota in dohitevanje tistega, kar ste prej zamudili<\/strong>. Tipi\u010dna situacija je videti takole. Vzemimo primer Lucy, ki posku\u0161a shuj\u0161ati in na internetu prebere, da naj presko\u010di najve\u010dji obrok dneva, to je kosilo, ali pa naj je samo zelenjavo. Navsezadnje bo tako prihranila veliko koli\u010dino kalorij.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lucija upo\u0161teva ta nasvet in poje le <strong>majhen zajtrk<\/strong>, za kosilo poje <strong>zelenjavno solato<\/strong>, vmes pa pose\u017ee po <strong>jabolku<\/strong>. S seboj je zadovoljna, saj poje manj kot obi\u010dajno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko se zve\u010der vrne z dela, pa jo za\u010dne dohitevati <strong>lakota<\/strong>. Na koncu si v enem ve\u010deru privo\u0161\u010di <strong>dvojno porcijo ve\u010derje, nato pa si privo\u0161\u010di \u010dokolado in slane ore\u0161\u010dke<\/strong>, saj je nenehno la\u010dna in ima \u017eeljo po hrani. Na koncu dobi veliko <strong>ve\u010d energije, kot \u010de bi pojedla polno in polnovredno kosilo<\/strong>.<\/p>\n\n\n\n<p> <\/p>\n<\/div>\n<\/div>\n\n<h3 class=\"wp-block-heading\">Torej, koliko obrokov na dan bi morali imeti?<\/h3>\n\n<p>Odgovor na to vpra\u0161anje je pravzaprav <strong>odvisen od vsakega posameznika<\/strong>. Mo\u017eno je, da bi Lucija lahko sledila shuj\u0161evalni dieti s samo <strong>tremi dnevnimi obroki, vendar bi ji lahko ustrezalo tudi pet ali \u0161est obrokov<\/strong>. Ne glede na to, kak\u0161no pogostost izbere, pa morajo obroki vedno vsebovati <strong>zadostno koli\u010dino energije in hranilnih snovi<\/strong>. \u010ce bo impulzivno izpu\u0161\u010dala obroke, ji bo telo prej ali slej sporo\u010dilo, da ji nekaj manjka. Vendar pa lahko redno ponavljajo\u010da se koli\u010dina obrokov s primerljivo skupno energijsko vrednostjo pomaga zagotoviti, da bo sita in da zve\u010der ne bo la\u010dna. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6,8]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"29956,44248,46435,46912,64381\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Povecajte_vnos_zivil_ki_vas_nasitijo\"><\/span>4. Pove\u010dajte vnos \u017eivil, ki vas nasitijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ko posku\u0161ate shuj\u0161ati, morate v prehrano vklju\u010diti <strong>\u017eivila, ki lahko nasitijo<\/strong>. Tako bodo pomagala prepre\u010diti lakoto tudi ob pomanjkanju energije. \u017divila z vsebnostjo vlaknin in beljakovin so zato v prehrani bistvenega pomena.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Prehranske vlaknine<\/h3>\n\n<p><a href=\"https:\/\/gymbeam.si\/vlaknine\">Vlaknine<\/a> so neprebavljiva sestavina <strong>rastlinske hrane<\/strong>, ki poleg tega, da vas nasitijo, prina\u0161ajo tudi \u0161tevilne druge koristi za zdravje. Tako je na primer bistvena za dobro <strong>prebavo<\/strong> in upo\u010dasnjuje absorpcijo sladkorja iz \u010drevesja v kri, kar na primer <strong>pomaga omejiti \u017eeljo po sladkem<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Najbogatej\u0161i viri vlaknin so <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cicerikin-humus-na-3-razlicne-nacine\/\"><strong>stro\u010dnice<\/strong><\/a> in <strong>polnozrnata \u017eivila<\/strong>. Poleg njih so tu \u0161e <strong>zelenjava, sadje, ore\u0161\u010dki in semena<\/strong>. Na dan naj bi zau\u017eili pribli\u017eno <strong>25-30 g vlaknin<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3,9]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Koli\u010dino 25 g vlaknin lahko dobite na primer v obliki:<\/h4>\n\n<ul class=\"wp-block-list\"><li>50 g ovsenih kosmi\u010dev (5 g vlaknin)<\/li><li>150 g jabolk (3g vlaknin)<\/li><li>30 g <a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\">mandljev<\/a> (3 g fibre)<\/li><li>70g ajde (7g vlaknin)<\/li><li>70 g r\u017eenega kruha (4g vlaknin)<\/li><li>150 g paradi\u017enika (3 g vlaknin)<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Da bi vlaknine uspe\u0161no opravljale svojo vlogo v prehrani, poskrbite, da jih boste na\u0161li v <strong>vsakem dnevnem obroku<\/strong>. \u010ce na primer za zajtrk pojeste <strong>r\u017eeni kruh<\/strong> in <strong>zelenjavo<\/strong>, se boste po\u010dutili bolj <strong>siti<\/strong>, kot \u010de bi pojedli <strong>bageto iz belega kruha brez zelenjave<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"is-style-default wp-block-heading\">U\u017eivanje vlaknin lahko pove\u010date s <strong>prehranskimi dopolnili<\/strong>, kot so:<\/h4>\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\">Indijski trpotec<\/a> ali psilium<\/li><li>Jabol\u010dne vlaknine<\/li><li><a href=\"https:\/\/gymbeam.si\/glukomanan-gymbeam.html\">Glukomanan<\/a><\/li><li>kompleksna me\u0161anica ve\u010d vrst <a href=\"https:\/\/gymbeam.si\/daily-fiber-gymbeam.html\">vlaknin<\/a><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Podrobnej\u0161e informacije o vlakninah, njihovih funkcijah in virih najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\">Prehranske vlaknine: Zakaj so pomembne in kateri so njihovi viri<\/a><\/strong>?<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-1124x750.jpg\" alt=\"Kako zau&#x17E;iti ve&#x10D; vlaknin?\" class=\"wp-image-415582\" width=\"843\" height=\"563\" title=\"Kako zau&#x17E;iti ve&#x10D; vlaknin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">Beljakovine<\/h3>\n\n<p>Beljakovine so nenadomestljiv del \u010dlove\u0161kega telesa, saj so <strong>osnovni gradnik mi\u0161ic, hormonov, encimov, imunskih celic<\/strong> in drugih celic. Z vidika huj\u0161anja imajo med vsemi makrohranili <strong>najve\u010djo sposobnost nasi\u010denja<\/strong>, kar pomeni, da lahko pomagajo nadzorovati stalno lakoto in neskon\u010dno \u017eeljo po sladkem.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Beljakovine so v \u017eivilih <strong>\u017eivalskega<\/strong> in <strong>rastlinskega<\/strong> izvora.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li>\u017divalski viri beljakovin so <strong>meso, mesni izdelki, <a href=\"https:\/\/gymbeam.com\/fish\">ribe<\/a>, jajca in mle\u010dni<\/strong> izdelki.<\/li><li>Rastlinska \u017eivila, bogata z beljakovinami, so <strong>stro\u010dnice<\/strong>.<\/li><li>Poleg prvotne oblike stro\u010dnic (le\u010da, fi\u017eol, \u010di\u010derika itd.) moramo omeniti tudi izdelke iz njih, kot so <strong><a href=\"https:\/\/gymbeam.si\/testenine\">testenine<\/a><\/strong> iz stro\u010dnic ali \u017eivila, ki se uporabljajo namesto mesa (<a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\">tofu<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\">tempeh<\/a> itd.).<\/li><li>Omeniti velja tudi druge <strong>mesne alternative<\/strong>, kot so robi, <strong><a href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\">sejtan<\/a><\/strong>, sojine kocke itd.<\/li><li>Dober vir beljakovin so tudi nekatere psevdo\u017eitarice, kot sta <strong><a href=\"https:\/\/gymbeam.si\/kvinoja\">kvinoja<\/a><\/strong> ali amarant.<\/li><li>Dnevni vnos beljakovin lahko popestrite tudi z razli\u010dnimi <a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\">beljakovinskimi plo\u0161\u010dicami<\/a>.<\/li><li>V pomo\u010d so vam lahko tudi beljakovinski pra\u0161ki iz <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\">sirotke<\/a> ali <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\">rastlinskega<\/a> izvora. \u010ce potrebujete pomo\u010d pri izbiri pravega beljakovinskega dodatka, vam bo v pomo\u010d na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljse-beljakovine-v-prahu-za-hujsanje\/\">Kako izbrati najbolj\u0161i beljakovinski pra\u0161ek za huj\u0161anje<\/a><\/strong>.<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Priporo\u010den vnos beljakovin za odraslo osebo je od <strong>0,8 do 2 g\/kg telesne te\u017ee<\/strong>. Vrednost vnosa se razlikuje glede na <strong>starost, zdravstveno stanje, koli\u010dino mi\u0161i\u010dne mase ali koli\u010dino in vrsto telesne dejavnosti<\/strong>. Oseba s te\u017eo 70 kg in sede\u010dim na\u010dinom \u017eivljenja lahko potrebuje le 56 g beljakovin na dan (0,8 g\/kg telesne te\u017ee), \u010deprav je lahko koristnej\u0161i vnos 1 g\/kg telesne te\u017ee (70 g beljakovin). Aktivni \u0161portnik z enako telesno te\u017eo pa lahko potrebuje 2 g\/kg telesne te\u017ee, tj. 140 g beljakovin. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5,6, 10]<\/span><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg\" alt=\"Katera &#x17E;ivila vsebujejo beljakovine?\" class=\"wp-image-415644\" width=\"843\" height=\"562\" title=\"Katera &#x17E;ivila vsebujejo beljakovine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Pijte_dovolj_tekocine\"><\/span>5. Pijte dovolj teko\u010dine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ni vedno res, da je lakota le prikrita \u017eeja. Teko\u010dine so pogosto klju\u010d do tega, da napolnite \u017eelodec in prepre\u010dite lakoto. V skladu s priporo\u010dili Svetovne zdravstvene organizacije (WHO) naj bi povpre\u010dna odrasla \u017eenska s sede\u010dim na\u010dinom \u017eivljenja, ki \u017eivi v povpre\u010dnih podnebnih razmerah, popila <strong>2200 ml teko\u010dine na dan, povpre\u010den mo\u0161ki pa pribli\u017eno 2900 ml<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Drugo priporo\u010dilo pravi, da moramo na dan popiti <strong>30-45 ml teko\u010dine na kilogram telesne te\u017ee<\/strong>. Individualne potrebe so odvisne od <strong>podnebnih razmer, starosti, zdravja, koli\u010dine in intenzivnosti telesne dejavnosti<\/strong> in \u0161e marsi\u010desa drugega. V skladu s tem priporo\u010dilom bi moral mo\u0161ki, ki tehta 80 kg, popiti 2400-3600 ml teko\u010dine na dan. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Vendar to ne pomeni, da morate popiti celotno priporo\u010deno koli\u010dino. Do <strong>20%<\/strong> te koli\u010dine lahko dobite s <strong>hrano<\/strong>. \u010clovek, ki potrebuje 2500 ml teko\u010dine, mora spiti le <strong>2000 ml<\/strong> v obliki pija\u010d.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\">Kako nezadosten vnos vode vpliva na va\u0161e zdravje<\/a><\/strong> boste izvedeli, zakaj ne smete pozabiti na obnavljanje teko\u010dine.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Katere teko\u010dine izbrati?<\/h3>\n\n<p>Seveda se nekatere teko\u010dine razlikujejo od drugih. Osnovna teko\u010dina naj bo <strong>\u010dista voda<\/strong>, lahko tudi <strong>mineralna voda<\/strong> in <strong>nesladkan \u010daj<\/strong>. Sladkane ali alkoholne pija\u010de so bogat vir energije in lahko zlahka uni\u010dijo va\u0161a prizadevanja za huj\u0161anje.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ve\u010d o tem, kako lahko kalorije v pija\u010dah motijo va\u0161 dnevni vnos energije, 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\/\">Kje se skrivajo teko\u010de kalorije in kako te prazne kalorije prepre\u010dujejo huj\u0161anje<\/a><\/strong>?<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-1124x749.jpg\" alt=\"Kaj piti pri huj&#x161;anju?\" class=\"wp-image-415612\" width=\"843\" height=\"562\" title=\"Kaj piti pri huj&#x161;anju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Preizkusite_nove_recepte\"><\/span>6. Preizkusite nove recepte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Zdrava prehrana ni nujno dolgo\u010dasna ali naporna. Nasprotno, pogosto lahko preseneti s svojo <strong>barvitostjo<\/strong> in <strong>raznolikostjo okusov<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Odkrivate lahko nove okuse in kombinacije, na primer z uporabo:<\/h3>\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.si\/zitarice\">\u017ditarice<\/a>, ki \u0161e niso imele mesta v va\u0161i prehrani (je\u010dmen, proso, oves itd.), in njihovi podprodukti (<a href=\"https:\/\/gymbeam.si\/rjava-bulgur-psenica-gymbeam.html\">bulgur<\/a>, <a href=\"https:\/\/gymbeam.si\/kase\">ka\u0161a<\/a>, <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\">oves<\/a>, <a href=\"https:\/\/gymbeam.si\/granola\">granola<\/a> itd.)<\/li><li>Psevdoceli\u010dnine (amarant, kvinoja, <a href=\"https:\/\/gymbeam.si\/ajda\">ajda<\/a>)<\/li><li>Razli\u010dne vrste <a href=\"https:\/\/gymbeam.si\/strocnice\">stro\u010dnic<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-testenine-iz-lece-fusilli-vanavita.html\">testenin iz stro\u010dnic<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\">ore\u0161\u010dki in semena<\/a><\/li><li>Zelenjava in sadje vseh vrst<\/li><li>nove <a href=\"https:\/\/gymbeam.si\/zacimbe\">za\u010dimbe<\/a><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Za navdih si oglejte na\u0161e recepte:<\/h3>\n\n<ul class=\"wp-block-list\"><li>Pripravite nenavadno <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsena-kasa-z-medenjaki-brez-kuhanja\/\">ovseno ka\u0161o z medenjaki<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsena-kasa-s-kakavom-in-kavo\/\">kakavom in kavo<\/a>.<\/li><li>Ovsene kosmi\u010de zamenjajte z drugo sestavino in poskusite <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kvinojina-kasa-z-jabolki-makom-in-cimetom\/\">kvinojino ka\u0161o<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinska-rizeva-kasa-s-samo-145-kcal\/\">mle\u010dni ri\u017e<\/a>.<\/li><li>Skrijte zelenjavo v pecivo in poskusite spe\u010di <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mafini-z-okusom-buce-in-cheesecake-a\/\">bu\u010dne kola\u010dke<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cokoladni-brownie-z-rdeco-peso\/\">brownije iz rde\u010de pese<\/a>.<\/li><li>Ni nujno, da je namaz samo jajce ali tuna. Poskusite ga pripraviti iz <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-namaz-iz-tofuja-s-susenimi-paradizniki\/\">tofuja<\/a> ali stro\u010dnic.<\/li><li>Ore\u0161\u010dkov ni treba jesti samo v jogurtu. Odli\u010den okus imajo tudi v slanih jedeh, na primer kot omaka za testenine ali kot del <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-odlicna-beljakovinska-pizza-iz-skutinega-testa\/\">testa za pico<\/a>.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"Recepti za huj&#x161;anje\" class=\"wp-image-415627\" width=\"843\" height=\"562\" title=\"Recepti za huj&#x161;anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ne_stremite_k_popolni_prehrani\"><\/span>7. Ne stremite k popolni prehrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ste \u017ee kdaj posku\u0161ali shuj\u0161ati in vam ni uspelo, ker se <strong>niste mogli odre\u010di vsem \u017eivilom<\/strong>, ki ste si jih sprva prepovedali? Ali pa vam je uspelo, vendar je to trajalo le nekaj \u010dasa? Morda vas bo pomirilo dejstvo, da se <strong>ve\u010dina ciljno usmerjenih diet, ki temeljijo na popolnosti, obi\u010dajno kon\u010da neuspe\u0161no<\/strong>. Pogosto se namre\u010d zgodi, da po dolo\u010denem \u010dasu zlahka zdrsnemo v pristop <strong>&#8220;vse ali ni\u010d&#8221;<\/strong>. Na primer, dolo\u010deno obdobje vam uspeva brezhibna dieta, a takoj ko si privo\u0161\u010dite ko\u0161\u010dek \u010dokolade, nadaljujete z jedjo, ker &#8220;ste \u017ee vse pokvarili&#8221;. Na koncu vase sprejmete veliko ve\u010djo koli\u010dino kalorij, poleg tega pa se fizi\u010dno in psihi\u010dno slabo po\u010dutite. To zagotovo ni trajnostni in zdrav pristop k prehranjevanju.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce si vsak dan privo\u0161\u010dite ko\u0161\u010dek \u010dokolade, boste bolj zadovoljni in verjetno se boste izognili prenajedanju. Nih\u010de ni popoln in ljudje preprosto potrebujemo \u010dokolado ali ko\u0161\u010dek torte, da bi \u017eiveli. Popolnoma v redu je, \u010de se to \u017eivilo ob\u010dasno pojavi v va\u0161i prehrani. Kot priro\u010dno vodilo vam lahko slu\u017ei <strong>pravilo 80-20<\/strong>. To pomeni, da naj bi 80 % va\u0161ega energijskega vnosa predstavljala hranilno vredna \u017eivila, preostalih <strong>20%<\/strong> pa lahko zapolnite s \u010dokolado, pico ali drugimi priljubljenimi pribolj\u0161ki.<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-1124x749.jpg\" alt=\"Kako se prehranjevati med huj&#x161;anjem?\" class=\"wp-image-415659\" width=\"843\" height=\"562\" title=\"Kako se prehranjevati med huj&#x161;anjem?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Dovolj_spanja\"><\/span>8. Dovolj spanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Veliko ljudi podcenjuje spanje, \u010deprav je temelj uspeha. Pomanjkanje spanja povzro\u010da <strong>spremembe v ravni hormonov<\/strong>, ki spodbujajo lakoto in sitost.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li>Pove\u010da se raven <strong>grelina<\/strong> (hormona lakote).<\/li><li>Po drugi strani pa se zmanj\u0161a raven <strong>leptina<\/strong> (hormona sitosti).<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Posledica tega je <strong>manj\u0161e zadovoljstvo pri prehranjevanju, ve\u010dja lakota in \u017eelja po hrani<\/strong>. Na dieti pa potrebujete ravno nasprotno, da bi se spopadli s kalori\u010dnim primanjkljajem. Nezadostno spanje tako vpliva na <strong>apetit<\/strong>, kar je eden od razlogov, zakaj je povezano <strong>z ve\u010djim tveganjem za pove\u010danje telesne te\u017ee in debelost<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1,7]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Potreba po spanju je <strong>odvisna od vsakega posameznika<\/strong>, vendar bi morali v idealnem primeru spati od <strong>7 do 9 ur na dan<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce vas tema spanja \u0161e bolj zanima, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\">Spanje: naju\u010dinkovitej\u0161i booster in topilec ma\u0161\u010dob<\/a><\/strong>.<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-1124x749.jpg\" alt=\"Spanje in huj&#x161;anje\" class=\"wp-image-415674\" width=\"843\" height=\"562\" title=\"Spanje in huj&#x161;anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Ne_stopajte_na_tehtnico_v_kopalnici_vsak_dan\"><\/span>9. Ne stopajte na tehtnico v kopalnici vsak dan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Osebe, ki se trudijo shuj\u0161ati, pogosto za\u010dnejo dan s tem, da se postavijo na tehtnico. Vendar je to ena od dejavnosti, ki vas lahko zelo <strong>demotivira<\/strong>. Nihanja telesne te\u017ee so naravna in ne pomenijo nujno, da ste pridobili telesno ma\u0161\u010dobo. \u010ce se torej zgodi, da boste v torek zjutraj tehtali 1 kg ve\u010d kot v ponedeljek, ne skrbite. Zelo verjetno je to posledica na primer <strong>bolj polnega prebavnega trakta<\/strong> ali <strong>ve\u010d vode v mi\u0161icah<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce vas nihanje te\u017ee ne moti, lahko nadaljujete z vsakodnevnim tehtanjem. \u010ce pa ste med ve\u010dino smrtnikov in vam vi\u0161je \u0161tevilke na tehtnici povzro\u010dajo no\u010dne more, zmanj\u0161ajte \u0161tevilo tehtanj na recimo <strong>enkrat na teden ali celo enkrat na dva tedna<\/strong>. Tudi ta pogostost je dovolj, da boste lahko dolgoro\u010dno ocenili, ali se va\u0161a te\u017ea premika v pravo smer.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Prav tako ne pozabite, da se <strong>pri huj\u0161anju s spremembo prehrane in vadbo ne spreminja samo telesna ma\u0161\u010doba<\/strong>. Spremeni se tudi koli\u010dina <strong>mi\u0161i\u010dne mase<\/strong>. \u010ce se torej koli\u010dina ma\u0161\u010dobe zmanj\u0161uje, koli\u010dina mi\u0161ic pa pove\u010duje, se \u0161tevilka na tehtnici morda ne bo ujemala z va\u0161imi pri\u010dakovanji. Zato je dobro, da tehtanje kombinirate z merjenjem telesnih obsegov (pasu, bokov itd.) in se redno fotografirate v spodnjem perilu. <strong>Analizator telesne sestave<\/strong> (najpogosteje opravljen z napravo InBody) vam bo podrobno pokazal, koliko ma\u0161\u010dobe in mi\u0161ic imate v telesu.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Kaj se lahko skriva za \u0161tevilko na tehtnici, si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\">Zakaj vam tehtnica poka\u017ee vi\u0161jo \u0161tevilko? Morda ne gre za ma\u0161\u010dobo<\/a><\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Poiscite_si_partnerja_za_hujsanje\"><\/span>10. Poi\u0161\u010dite si partnerja za huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na splo\u0161no je vsaka te\u017eka naloga la\u017eja, \u010de niste sami. Huj\u0161anje ni izjema. Preverite, ali je v krogu va\u0161e dru\u017eine ali prijateljev kdo, ki ima <strong>podobne cilje kot vi<\/strong>. \u010ce se boste medsebojno podpirali, pazili drug na drugega ter si izmenjali razli\u010dne nasvete in trike, lahko poskrbite, da bo redukcijska dieta veliko bolj prijetna izku\u0161nja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri spreminjanju prehranjevalnih navad je lahko odnos ljudi okoli vas velik problem. Naj gre za <strong>partnerja, dru\u017eino, prijatelje ali sodelavce v slu\u017ebi<\/strong>, v idealnem primeru potrebujete njihovo podporo, da bi vam uspelo. \u010ce vas torej odvra\u010dajo od huj\u0161anja, jim posku\u0161ajte razlo\u017eiti, kaj ta proces pomeni za vas in zakaj potrebujete njihovo podporo. Kdo ve, morda se vam bodo nekateri od njih celo pridru\u017eili ali pa vas vsaj nehali siliti v u\u017eivanje tort in sladic.<\/p>\n<\/div>\n<\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-1124x750.jpg\" alt=\"Nasveti za la&#x17E;je huj&#x161;anje\" class=\"wp-image-415704\" width=\"843\" height=\"563\" title=\"Nasveti za la&#x17E;je huj&#x161;anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Hitri rezultati in malo truda so privla\u010dni tudi pri huj\u0161anju. Vendar pa ve\u010dinoma velja, da vse bli\u017enjice s\u010dasoma pripeljejo do <strong>neuspeha<\/strong>. Zato se je bolje sprijazniti z <strong>dolgotrajno redukcijsko dieto<\/strong>. Nagrajeni boste s prijetnej\u0161im potovanjem brez pretiranih omejitev in dolgotrajnim uspehom v obliki ohranjanja ni\u017eje telesne te\u017ee. Da boste uspe\u0161no shuj\u0161ali, se morate le osredoto\u010diti na redno prehrano, u\u017eivanje zadostne koli\u010dine vlaknin in beljakovin, dovolj spanja in na\u010drtovanje obrokov. Tudi majhne stvari, kot je preizku\u0161anje novih receptov ali vklju\u010ditev prijatelja, bodo proces naredile prijetnej\u0161i. Ni pomembno, \u010de huj\u0161anje traja dolgo \u010dasa in se \u010dude\u017ei ne dogajajo. Saj veste, kaj pravijo: &#8220;po\u010dasi in vztrajno se pride do ciljne \u010drte&#8221;.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce se vam je ta \u010dlanek zdel zanimiv in koristen, ga delite s svojimi prijatelji in dru\u017eino ter jim pomagajte dose\u010di njihove cilje.<\/p>\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.sk\/zdrave-potraviny\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZdrav\u00e9 potraviny\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.sk\/obilniny-a-cerealie\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tObilniny a cere\u00e1lie\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ste za\u010deli proces huj\u0161anja in vam ne gre tako dobro, kot ste pri\u010dakovali? Zelo verjetno je, da se preve\u010d omejujete. Utrujenost in stalni ob\u010dutek lakote ne moreta biti stalnica va\u0161ega urnika. V dana\u0161njem \u010dlanku vam bomo povedali, kaj storiti, da bo huj\u0161anje postalo nekoliko bolj\u0161a izku\u0161nja.<\/p>\n","protected":false},"author":156,"featured_media":415503,"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":[121],"tags":[6483,6375,7359,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-417887","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-dieeta","9":"tag-hujsanje","10":"tag-prehrana-sl","11":"tag-zdrav-zivljenjski-slog","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Nasvetov za la\u017eje huj\u0161anje in bolj\u0161o telesno pripravljenost - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako hitro in uspe\u0161no kuriti ma\u0161\u010dobe, shuj\u0161ati in pustiti skrbi za seboj? 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