{"id":429944,"date":"2023-05-23T14:43:23","date_gmt":"2023-05-23T12:43:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=429944"},"modified":"2023-05-23T14:43:26","modified_gmt":"2023-05-23T12:43:26","slug":"ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/","title":{"rendered":"Ste la\u010dni, ko huj\u0161ate? 11 nizkokalori\u010dnih nasitnih \u017eivil"},"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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#Kaj_je_pomembno_za_zmanjsanje_telesne_teze\" title=\"Kaj je pomembno za zmanj\u0161anje telesne te\u017ee?\">Kaj je pomembno za zmanj\u0161anje telesne te\u017ee?<\/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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#Katera_zivila_jesti_pri_hujsanju\" title=\"Katera \u017eivila jesti pri huj\u0161anju?\">Katera \u017eivila jesti pri huj\u0161anju?<\/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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#Katera_zivila_imajo_malo_kalorij_a_vas_dobro_nasitijo\" title=\"Katera \u017eivila imajo malo kalorij, a vas dobro nasitijo?\">Katera \u017eivila imajo malo kalorij, a vas dobro nasitijo?<\/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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#1_Quark_z_nizko_vsebnostjo_mascob\" title=\"1. Quark z nizko vsebnostjo ma\u0161\u010dob\">1. Quark z nizko vsebnostjo ma\u0161\u010dob<\/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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#2_Skyr\" title=\"2. Skyr\">2. Skyr<\/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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#3_Grski_jogurt\" title=\"3. Gr\u0161ki jogurt\">3. Gr\u0161ki jogurt<\/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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#4_Tuna\" title=\"4. Tuna\">4. Tuna<\/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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#5_Trska\" title=\"5. Trska\">5. Trska<\/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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#6_Krompir\" title=\"6. Krompir\">6. Krompir<\/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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#7_Bucke\" title=\"7. Bu\u010dke\">7. Bu\u010dke<\/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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#8_Juhe\" title=\"8. Juhe\">8. Juhe<\/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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#9_Zelenjavne_solate\" title=\"9. Zelenjavne solate\">9. Zelenjavne solate<\/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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#10_Lubenica\" title=\"10. Lubenica\">10. Lubenica<\/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\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#11_Jagodicje\" title=\"11. Jagodi\u010dje\">11. Jagodi\u010dje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.si\/blog\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#Katera_druga_zivila_bi_lahko_vkljucili_na_ta_seznam\" title=\"Katera druga \u017eivila bi lahko vklju\u010dili na ta seznam?\">Katera druga \u017eivila bi lahko vklju\u010dili na ta seznam?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.si\/blog\/ste-lacni-ko-hujsate-11-nizkokaloricnih-nasitnih-zivil\/#Kaj_si_morate_zapomniti\" title=\"Kaj si morate zapomniti?\">Kaj si morate zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Je kaj bolj nadle\u017enega od obupanega <strong>kruljenja \u017eelodca<\/strong>? Lakota vam lahko zelo zagreni dan, boj z njo pa je \u0161e bolj zapleten, \u010de posku\u0161ate <strong>shuj\u0161ati<\/strong>. Na sre\u010do vam, dokler imate kalori\u010dni deficit, za to ni treba skrbeti. \u010ce <strong>izberete prava \u017eivila<\/strong>, se lahko dobro nasitite in hkrati vzdr\u017eujete manj\u0161i energijski vnos. V dana\u0161njem \u010dlanku boste izvedeli ve\u010d o teh \u017eivilih.<\/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_je_pomembno_za_zmanjsanje_telesne_teze\"><\/span>Kaj je pomembno za zmanj\u0161anje telesne te\u017ee?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Temelj vsake uspe\u0161ne zgodbe o huj\u0161anju je <strong><a data-mce-href=\"\/blog?p=212305\" href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kalori\u010dni deficit<\/a><\/strong>. Za izgorevanje ma\u0161\u010dob in postopno zmanj\u0161evanje telesne te\u017ee <strong>mora biti energijski vnos dlje \u010dasa manj\u0161i od energijske porabe<\/strong>. Le tako bo va\u0161e telo \u010drpalo energijo iz svojih <strong>rezerv<\/strong>. \u010ce \u017eelite izvedeti, kak\u0161en je va\u0161 priporo\u010deni energijski vnos, vam lahko to pomaga ugotoviti na\u0161 <a data-mce-href=\"\/blog?p=342653\" href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">spletni kalkulator<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav je sprva videti precej preprosto, lahko ta proces ote\u017eita <strong>lakota<\/strong> ali <a data-mce-href=\"\/blog?p=308040\" href=\"https:\/\/gymbeam.si\/blog\/15-nacinov-za-boj-proti-zelji-po-sladkorju\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u017eelja po sladkem<\/a>. Te te\u017eave so pogost razlog, da ljudje opustijo \u017eeljo po vitkej\u0161em telesu in huj\u0161anju na splo\u0161no. Na sre\u010do lahko te te\u017eave prepre\u010dimo ali vsaj omilimo, \u010de se osredoto\u010dimo na naslednje spremembe:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><p>Osredoto\u010dite se na <strong>pravilnost<\/strong> prehrane.<\/p><\/li><li><p>Poskrbite za zadostno koli\u010dino beljakovin in vlaknin.<\/p><\/li><li><p>Ne zanemarite vnosa teko\u010dine.<\/p><\/li><li><p>Osredoto\u010dite se tudi na obvladovanje <strong>stresa<\/strong> ter na <strong>kakovost in dol\u017eino spanja<\/strong>. Ne nazadnje spanje velja za naju\u010dinkovitej\u0161e sredstvo za <a data-mce-href=\"\/blog?p=297287\" href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kurjenje ma\u0161\u010dob<\/a>.<\/p><\/li><li><p>Pomembno je tudi, da se nau\u010dite <strong>poslu\u0161ati svoje telo<\/strong> in se pravilno odzivati na ob\u010dutek lakote in sitosti. <strong>\u010ce jeste po\u010dasi, se osredoto\u010dite na hrano<\/strong> ali <strong>pravilno pre\u017eve\u010dite vsak gri\u017eljaj<\/strong>, se lahko izognete prenajedanju in kon\u010date s prehranjevanjem, ko ste pribli\u017eno 80 % siti, kar je idealno stanje.<\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas \u0161e dodatno zanima, na kaj se morate osredoto\u010diti pri huj\u0161anju in kako to dejansko storiti, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nasvetov za la\u017eje huj\u0161anje in bolj\u0161o telesno pripravljenost.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1124x750.jpg\" alt=\"Kaj jesti, ko huj\u0161ate?\" class=\"wp-image-426549\" width=\"843\" height=\"563\" title=\"Kaj jesti, ko huj\u0161ate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_zivila_jesti_pri_hujsanju\"><\/span>Katera \u017eivila jesti pri huj\u0161anju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dejavniki, kot sta <strong>zadostna koli\u010dina spanja<\/strong> in <strong>redna prehrana<\/strong>, so temeljni stebri va\u0161ega uspeha. Vendar se morate osredoto\u010diti tudi na <strong>izbiro pravih \u017eivil<\/strong>, da se boste izognili prej omenjeni lakoti in neprijetni \u017eelji po sladkarijah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u0161 cilj mora biti redno vklju\u010devanje \u017eivil, ki vam bodo omogo\u010dala <strong>smiselno in prijetno prehranjevanje<\/strong>, hkrati pa vam bodo pomagala <strong>ohranjati kalori\u010dni deficit<\/strong>. Na splo\u0161no so to \u017eivila, ki imajo razmeroma <strong>majhno koli\u010dino energije<\/strong>, a hkrati <strong>velik volumen<\/strong>. Z drugimi besedami, to so \u017eivila, ki imajo tako imenovano <strong>nizko energijsko gostoto<\/strong>. Zanje je zna\u010dilna <strong>visoka vsebnost vode, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vlaknine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vlaknin<\/a>, beljakovin<\/strong> in hkrati <strong>nizka vsebnost ma\u0161\u010dob<\/strong>. Pogosto so bogata tudi z <strong>mikro hranili<\/strong> (minerali, vitamini itd.), zato jih uvr\u0161\u010damo med \u017eivila z <strong>visoko hranilno gostoto<\/strong>. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primerjajmo na primer <strong>100 g mle\u010dne \u010dokolade in 100 g malin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><p>Medtem ko ima \u010dokolada pribli\u017eno <strong>530 kcal<\/strong>, ima enaka koli\u010dina malin le pribli\u017eno <strong>46 kcal<\/strong>.<\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cokolada ima v primerjavi z malinami veliko ve\u010djo energijsko gostoto<\/strong>, saj vsebuje do 484 kcal ve\u010d v enaki koli\u010dini. Hkrati pa ne vsebuje skoraj nobenih vitaminov ali mineralov, zato lahko re\u010demo, da <strong>ima nizko hranilno gostoto<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ne velja za maline, ki so bogate s \u0161tevilnimi <strong>mikro hranili<\/strong> in <strong>vlakninami<\/strong>. Imajo <strong>visoko hranilno gostoto<\/strong> in glede na tako majhno koli\u010dino energije (46 kcal\/100 g) <strong>nizko energijsko gostoto<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar se je treba zavedati, da tudi pri dieti <strong>ne smete izbirati le \u017eivil z nizko energijsko gostoto<\/strong>. Ta naj bodo redni del va\u0161e prehrane, ki vas bo oskrbela s pomembnimi hranilnimi snovmi in u\u010dinkovito nasitila. Vendar pa <strong>zdrav na\u010din prehranjevanja<\/strong>, vklju\u010dno z dieto za izgubo telesne te\u017ee, vklju\u010duje tudi hranilno bogata \u017eivila z ve\u010djo energijsko vrednostjo (dober primer so na primer ore\u0161\u010dki in semena ali drugi viri zdravih ma\u0161\u010dob). Zato je treba individualno dolo\u010diti pravo razmerje za vsakega posameznika.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u0161e vedno ne veste, kako pravilno sestaviti na\u010drt prehranjevanja, lahko nekaj navdiha najdete v na\u0161em \u010dlanku <a class=\"ek-link\" href=\"\/blog?p=223003\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\"><strong>Kaj je zdrava prehrana in kako se nau\u010diti zdravo prehranjevati?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1124x749.jpg\" alt=\"Katera \u017eivila dobro nasitijo?\" class=\"wp-image-426564\" width=\"843\" height=\"562\" title=\"Katera \u017eivila dobro nasitijo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako ugotoviti, katera \u017eivila dobro nasitijo?<\/h3>\n\n\n\n<p>Obstajajo dolo\u010deni kazalniki, na podlagi katerih lahko ugotovite, kako dobro nas hrana nasiti in napolni prazen \u017eelodec. Ti dejavniki so na primer vklju\u010deni v naslednje ocene.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Indeks nasitnosti<\/strong> (izra\u017een v %) je bil oblikovan na podlagi \u0161tudije, ki je ocenila, kako posamezna \u017eivila nasitijo sodelujo\u010de. Kruh iz bele p\u0161eni\u010dne moke (indeks nasitnosti 100 %) je bil uporabljen kot referen\u010dno \u017eivilo, s katerim so primerjali vsa druga \u017eivila. Vi\u0161ja kot je dobljena vrednost indeksa \u017eivila, bolj nasitno je to \u017eivilo. Raziskave so pokazale, da so \u017eivila z <strong>najvi\u0161jo maso<\/strong> najbolj nasitna in zadovoljujo\u010da. Na podlagi tega je bilo oblikovano priporo\u010dilo, da je treba pri huj\u0161anju izbirati predvsem tista \u017eivila <strong>z najve\u010djo mo\u017eno maso<\/strong> in hkrati <strong>najmanj\u0161o mo\u017eno koli\u010dino kalorij<\/strong>. To so \u017eivila z \u017ee omenjeno <strong>nizko energijsko gostoto<\/strong>, ki imajo veliko prostornino, a majhno koli\u010dino kalorij. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[18]<\/span><\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Indeks nasitnosti nekaterih \u017eivil<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Hrana<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Indeks nasitnosti<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuna<\/td><td class=\"has-text-align-center\" data-align=\"center\">225 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Trska<\/td><td class=\"has-text-align-center\" data-align=\"center\">225 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kuhan krompir<\/td><td class=\"has-text-align-center\" data-align=\"center\">323 %<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Faktor nasitnosti<\/strong> upo\u0161teva tudi druga merila, saj so s\u010dasoma ugotovili, da samo energijska gostota ni dovolj za dolo\u010ditev sposobnosti hrane, da nas nasiti. Poleg te\u017ee samega \u017eivila ta dejavnik upo\u0161teva tudi <strong>vsebnost hranilnih snovi<\/strong>. Vrednost faktorja nasitnosti \u017eivila lahko dolo\u010dimo z ena\u010dbo, ki upo\u0161teva vsebnost <strong>beljakovin<\/strong>, <strong>vlaknin<\/strong> in tudi <strong>ma\u0161\u010dob<\/strong>. \u017divila lahko dobijo vrednost faktorja med 0 in 5, pri \u010demer je vrednost faktorja <strong>tem vi\u0161ja, \u010dim bolj nasitno je \u017eivilo<\/strong>. Na primer, lubenica ima faktor nasitnosti pribli\u017eno 4,5, medtem ko ima maslo, ki vsebuje pribli\u017eno 80 % ma\u0161\u010dobe, le 0,5.<span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"> [18]<\/span><\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Faktor nasitnosti nekaterih \u017eivil<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Hrana<\/th><th class=\"has-text-align-center\" data-align=\"center\">Faktor nasitnosti<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Lubenica<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0161ki jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ribe<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kuhan krompir<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6*<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bu\u010dke<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2*<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/figcaption><\/figure>\n\n\n\n<p>* navedena vrednost je ocenjena na podlagi razpolo\u017eljivih podatkov<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1124x750.jpg\" alt=\"Nizkokalori\u010dna \u017eivila, ki dobro nasitijo\" class=\"wp-image-426580\" width=\"843\" height=\"563\" title=\"Nizkokalori\u010dna \u017eivila, ki dobro nasitijo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_zivila_imajo_malo_kalorij_a_vas_dobro_nasitijo\"><\/span>Katera \u017eivila imajo malo kalorij, a vas dobro nasitijo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstaja razmeroma veliko \u017eivil, ki se pona\u0161ajo z veliko prostornino, nizko kalori\u010dno vrednostjo in hkrati z zadostno koli\u010dino vlaknin ali beljakovin. Oglejmo si nekaj izmed njih in pojasnimo, zakaj so dobra izbira.<\/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=\"1_Quark_z_nizko_vsebnostjo_mascob\"><\/span>1. Quark z nizko vsebnostjo ma\u0161\u010dob<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Quark je nasiten, predvsem zaradi visoke vsebnosti beljakovin. Vsebuje do <strong>12 g<\/strong> beljakovin na 100 g in na primer celoten 250 g paket Quarka vam zlahka priskrbi <strong>30 g beljakovin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beljakovine imajo med vsemi hranilnimi snovmi <strong>najve\u010djo nasitno sposobnost<\/strong>, zato vsak prigrizek z obrokom Quarka poskrbi, da va\u0161 \u017eelodec \u0161e nekaj \u010dasa ne bo krulil od lakote. Tudi polnomasten ali polmasten Quark nasiti, vendar morate pri tem ra\u010dunati na <strong>manj\u0161o koli\u010dino beljakovin<\/strong> (9-10 g\/100 g) in ve\u010djo vsebnost ma\u0161\u010dob, tj. ve\u010djo koli\u010dino kalorij. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobro nasitnost Quarka podpira tudi <strong>vrsta beljakovin<\/strong>, ki jih vsebuje. Za razliko od <strong>sirotkinih beljakovin se kazeinske beljakovine prebavljajo po\u010dasneje, pribli\u017eno 6 g\/uro<\/strong>. Za primerjavo: sirotkine beljakovine se prebavljajo pribli\u017eno 10 g\/uro. Celoten proces prebave in absorpcije Quarka je zato upo\u010dasnjen, kar podalj\u0161a ob\u010dutek sitosti. Tudi zato so kazeinske beljakovine, ki jih imenujemo tudi <a data-mce-href=\"https:\/\/gymbeam.com\/fuenight-gymbeam.html\" href=\"https:\/\/gymbeam.com\/fuenight-gymbeam.html\" target=\"_blank\" rel=\"noopener\">no\u010dne beljakovine<\/a>, tako priljubljene.<span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">&nbsp;[1,6]<\/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\">Koliko energije in hranil vsebuje Quark?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Quark brez ma\u0161\u010dob (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Quark polmasten (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Quark polnomasten (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 kcal \/ 290 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal \/ 378 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">131 kcal \/&nbsp; 550 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti Quark v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p>Ko pripravljate jogurt s sadjem in <a href=\"https:\/\/gymbeam.si\/granola\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granolo<\/a>, vme\u0161ajte nekaj Quarka. S tem boste pove\u010dali koli\u010dino beljakovin v hrani.<\/p><\/li><li><p>S pomo\u010djo Quarka lahko razli\u010dnim <a data-mce-href=\"\/blog?p=395590\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mehki-cheesecake-z-makovimi-semeni\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">pecivom<\/a> in <a data-mce-href=\"\/blog?p=404092\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinska-medenjakova-sladica-v-kozarcu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">sladicam<\/a> dodate dodatne beljakovine.<\/p><\/li><li>Quark je primeren tudi kot sestavina, s katero lahko <a href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-zdrav-in-hranljiv-smoothie-korak-za-korakom\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">smoothije<\/a> ali razli\u010dne mle\u010dne napitke naredite bolj gladke.<\/li><li>Odli\u010den je tudi za pripravo razli\u010dnih <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecen-zelenjavni-pomfri-s-skutno-pomako\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">pomak<\/a> in omak.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"Kako vklju\u010diti Quark v prehrano?\" class=\"wp-image-426608\" width=\"843\" height=\"562\" title=\"Kako vklju\u010diti Quark v prehrano?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Skyr\"><\/span>2. Skyr<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Skyr je tradicionalni <strong>islandski mle\u010dni izdelek<\/strong>, ki je po okusu, konsistenci in vsebnosti hranilnih snovi <strong>podoben skuti<\/strong>. Tako kot nemastna skuta ima tudi skyr pribli\u017eno <strong>12 g beljakovin na 100 g<\/strong>. Ker ne vsebuje skoraj nobene ma\u0161\u010dobe, ima tudi zelo <strong>nizko energijsko vrednost<\/strong>. Obi\u010dajno 150 g pakiranje vsebuje le pribli\u017eno <strong>100 kcal<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prigrizek, sestavljen iz skyra in na primer manj\u0161e banane, bo <strong>pregnal lakoto<\/strong> ter dodal <strong>beljakovine<\/strong> in vlaknine, hkrati pa bo imel le pribli\u017eno 190 kcal. Poleg tega vas bo ta obrok oskrbel tudi z veliko <a href=\"https:\/\/gymbeam.si\/kalcij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcija<\/a>, saj ga mle\u010dni izdelki vsebujejo veliko. V 100 g skyra je pribli\u017eno 130 mg kalcija, kar je pribli\u017eno <strong>osmina dnevnega priporo\u010denega odmerka<\/strong> za zdravo odraslo osebo. To bo koristilo va\u0161im kostem, zobem in sklepom. <span style=\"color: #ff6600\">[7,16]<\/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\">Koliko energije in hranilnih snovi vsebuje skyr?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 kcal \/ 273 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti skyr v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ker ima podobno konsistenco kot skuta, se lahko uporablja kot njen nadomestek.<\/li><li>Odli\u010den je tudi samo s sadjem in <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsenimi kosmi\u010di<\/a> ali <a href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">musliji<\/a> kot lahek prigrizek.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,37858,46912,50206\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Grski_jogurt\"><\/span>3. Gr\u0161ki jogurt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gr\u0161ki jogurt ima zaradi druga\u010dnega na\u010dina proizvodnje ve\u010djo vsebnost beljakovin kot klasi\u010dni navadni jogurt, in sicer <strong>10 g\/100 g<\/strong>. \u010ce izberete jogurt z nizko vsebnostjo ma\u0161\u010dob, bo imel tudi <strong>zelo nizko energijsko vrednost<\/strong>. Gr\u0161ki jogurt iz posnetega mleka s skoraj ni\u010delno vsebnostjo ma\u0161\u010dob ima v povpre\u010dju le <strong>57 kcal\/100 g<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg beljakovin telo oskrbuje tudi s prej omenjenim <strong>kalcijem<\/strong> ali na primer z <a href=\"https:\/\/gymbeam.si\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminom B2<\/a> (riboflavin), ki je koristen za o\u010di in \u017eiv\u010dni sistem. \u010ce mu dodate na primer ovsene kosmi\u010de ali ga zme\u0161ate v <a href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noopener\">ka\u0161o<\/a>, dobite jed, bogato z <strong>beljakovinami, kompleksnimi ogljikovimi hidrati<\/strong> in <strong>vlakninami<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[16,17]<\/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\">Koliko energije in hranilnih snovi vsebuje gr\u0161ki jogurt?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Gr\u0161ki jogurt brez ma\u0161\u010dob (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gr\u0161ki jogurt s 5 % ma\u0161\u010dobe (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti gr\u0161ki jogurt v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Klasi\u010dni beli jogurt lahko zamenjate z gr\u0161kim jogurtom ali ju celo zme\u0161ate.<\/li><li>Iz gr\u0161kega jogurta lahko podobno kot iz skute pripravite tudi okusno omako, ki popestri va\u0161 obrok.<\/li><li>Iz njega lahko pripravite tudi solatni preliv. Ko klasi\u010dni jogurt delno nadomestite z gr\u0161kim jogurtom, se koli\u010dina beljakovin pove\u010da.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1124x749.jpg\" alt=\"Gr\u0161ki jogurt v prehrani\" class=\"wp-image-426625\" width=\"843\" height=\"562\" title=\"Gr\u0161ki jogurt v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Tuna\"><\/span>4. Tuna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako kot vse ribe je tudi tuna <strong>bogat vir beljakovin<\/strong>, zato lahko povzro\u010da ob\u010dutek sitosti. V 100 g zrezka tune je <strong>pribli\u017eno 25 g beljakovin<\/strong>. V primerjavi z drugimi morskimi ribami pa ima eno prednost, in sicer <strong>zelo nizko vsebnost ma\u0161\u010dob<\/strong>, pribli\u017eno <strong>0,5 g\/100 g<\/strong>. Zaradi tega je nizka tudi njena skupna energijska vrednost (pribli\u017eno 103 kcal\/100 g), zato je primerno \u017eivilo pri huj\u0161anju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tuno lahko kupite sve\u017eo, vendar se vam ni treba izogibati tudi <strong>konzervirani tuni<\/strong>. Vseeno morate biti previdni pri izbiri prave konzervirane hrane. \u010ce je va\u0161 cilj izbrati razli\u010dico z najmanj\u0161o mo\u017eno koli\u010dino energije, morate izbrati <a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuno v slanici<\/a>. Tista v <strong>olju<\/strong> ima lahko v nekaterih primerih <strong>\u0161tirikrat vi\u0161jo energijsko vrednost<\/strong> (odvisno od koli\u010dine dodanega olja).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tuna je bogata z <a href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminom B12<\/a>, ki je pomemben za pravilno tvorbo rde\u010dih krvni\u010dk in delovanje \u017eiv\u010dnega sistema. Vsebuje tudi <a href=\"https:\/\/gymbeam.si\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin D<\/a>, ki je pomemben za kosti in imunski sistem, kot tudi <strong>vitamin A<\/strong>, ki je nujen za dober vid. <span style=\"color: #ff6600\" class=\"tadv-color\">[16,17]<\/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\">Koliko energije in hranilnih snovi vsebuje tuna?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Tunin zrezek (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tuna v plo\u010devinki v slanici (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tuna v plo\u010devinki v olju (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal \/ 433 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 140 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211; 400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">24.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 &#8211; 5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti tuno v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Zrezek iz tune je odli\u010den sam s preprosto prilogo, na primer krompirjem ali sladkim krompirjem in zelenjavo.<\/li><li>Iz konzervirane tune lahko pripravite okusen <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-namaz-z-jajci\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">namaz<\/a> ali na primer <a href=\"https:\/\/gymbeam.si\/mehiska-solata-s-tuno-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">solato s tuno<\/a>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1124x749.jpg\" alt=\"Tuna v prehrani\" class=\"wp-image-426642\" width=\"843\" height=\"562\" title=\"Tuna v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Trska\"><\/span>5. Trska<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi trska spada med ribe, za katere je zna\u010dilna <strong>nizka vsebnost ma\u0161\u010dob in energije<\/strong>. Ima celo manj kalorij kot tuna, pribli\u017eno <strong>73 kcal\/100 g<\/strong>. Za primerjavo: 70 g tune ima podobno energijsko vrednost kot 100 g trske. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako kot druga \u017eivila \u017eivalskega izvora je tudi trska dober vir <strong>vitamina B12<\/strong>. Vsebuje tudi veliko <strong>kalija<\/strong> in <strong>fosforja<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trska je zanimiva tudi zaradi <strong>nizke vsebnosti \u017eivega srebra<\/strong>. To lahko laj\u0161a stres zaradi velikega vnosa te te\u017eke kovine, saj se redno pojavlja v prehrani. To je lahko te\u017eava zlasti pri velikih ribah, kot sta <strong>morski pes<\/strong> ali <strong>me\u010darica<\/strong>. Tudi prej omenjena tuna vsebuje dolo\u010deno koli\u010dino \u017eivega srebra, vendar \u010de je le del <strong>uravnote\u017eene in raznolike prehrane<\/strong>, vam ni treba skrbeti zanj. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,12]<\/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\">Koliko energije in hranilnih snovi vsebuje trska?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti trsko v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Lahko jo spe\u010dete ali pripravite v ponvi in postre\u017eete s prilogo po svojih \u017eeljah. Slasten obrok je pripravljen v nekaj minutah.<\/li><li>Nevtralen okus trske lahko popestrite z razli\u010dnimi marinadami, na primer z <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hitra-trska-z-omako-iz-limoninega-masla\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">limonino<\/a>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1124x843.jpg\" alt=\"Trska v prehrani\" class=\"wp-image-426657\" width=\"843\" height=\"632\" title=\"Trska v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Krompir\"><\/span>6. Krompir<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Krompir ima presenetljivo nizko energijsko vrednost, pribli\u017eno <strong>76 kcal\/100 g<\/strong>. To je posledica dejstva, da spada med <strong>zelenjavo<\/strong> in za razliko od drugih ogljikohidratnih \u017eivil vsebuje le pribli\u017eno <strong>16 g ogljikovih hidratov\/100 g<\/strong>. Velik dele\u017e krompirja sestavlja <strong>voda<\/strong>, ki predstavlja kar 79 % njegove sestave. <span style=\"color: #ff6600\">[8,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce bi \u017eeleli primerjati, kako nasitna je <strong>porcija krompirja s 50 g ogljikovih hidratov<\/strong> v primerjavi <strong>s porcijo belega ri\u017ea z enako koli\u010dino ogljikovih hidratov<\/strong>, bi verjetno ugotovili, da je <strong>krompir zmagovalec<\/strong>. Tak\u0161na porcija krompirja ima pribli\u017eno <strong>310 g<\/strong> (v surovem stanju), medtem ko si lahko privo\u0161\u010dite le pribli\u017eno <strong>63 g<\/strong> ri\u017ea (v surovem stanju). Te\u017ea ri\u017ea se po kuhanju pribli\u017eno podvoji, a kljub temu krompir vodi. Raziskave tudi potrjujejo, da krompir verjetno bolj nasiti kot druga ogljikohidratna \u017eivila (ri\u017e, kruh itd.)<span class=\"tadv-color\" style=\"color: #ff6600\"> [13,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti priljubljeni gomolji so tudi dober vir <a href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina C<\/a>, ki ima antioksidativne u\u010dinke, poleg tega pa na primer vsebujejo veliko <a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalija<\/a> in <a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezija<\/a>. Ti minerali so potrebni za normalno delovanje mi\u0161ic in \u017eiv\u010dnega sistema. <span style=\"color: #ff6600\" class=\"tadv-color\">[13,17]<\/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\">Koliko energije in hranilnih snovi vsebuje krompir?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 kcal \/ 319 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.01 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti krompir v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Kot ve\u010dina ljudi ga lahko pripravite kot prilogo k mesu ali ribi. Preizkusite na primer na\u0161 recept za <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecen-piscanec-z-medom-limono-in-krompirjem\/\" target=\"_blank\" rel=\"noopener\">krompir z medeno-limoninimi pi\u0161\u010dan\u010djimi prsmi<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-socen-pecen-piscanec-s-krompirjem-in-zelenjavo\/\" target=\"_blank\" rel=\"noopener\">pe\u010denega pi\u0161\u010danca s krompirjem in zelenjavo<\/a>.<\/li><li>S krompirjem lahko zgostite tudi juhe, omake ali na primer pripravite slani krompirjev kola\u010d.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1124x749.jpg\" alt=\"Krompir v prehrani\" class=\"wp-image-426672\" width=\"843\" height=\"562\" title=\"Krompir v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Bucke\"><\/span>7. Bu\u010dke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bu\u010dke so znane po svojem <strong>nevtralnem okusu<\/strong>, zato so zelo vsestranske in se lahko uporabljajo tako v <strong>sladkih<\/strong> kot <strong>slanih receptih<\/strong>. Pogosto se uporablja kot &#8220;polnilo&#8221;, na primer v pecivu, pudingih ali ovsenih kosmi\u010dih, ki jim doda <strong>volumen<\/strong>. \u010ce z njo delno nadomestite druge sestavine, bo pomagala <strong>zmanj\u0161ati energijsko vrednost danega \u017eivila<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi v primerjavi z drugimi vrstami zelenjave se bu\u010dke odlikujejo po nizki kalori\u010dni vrednosti, in sicer <strong>13 kcal\/100 g.<\/strong> Vendar pa vas zaradi <strong>vlaknin<\/strong> in velikega dele\u017ea <strong>vode<\/strong> zelo dobro nasitijo. Prav tako ne smemo pozabiti omeniti, da jih je koristno jesti <strong>z lupino<\/strong>, saj ta vsebuje najve\u010d vlaknin. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/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\">Koliko energije in hranilnih snovi vsebujejo bu\u010dke?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">95.8 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti bu\u010dke v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Bu\u010dke so primerne v pe\u010deni ali du\u0161eni obliki kot zelenjavna priloga k glavnemu obroku.<\/li><li>Iz bu\u010dk lahko pripravite tudi razli\u010dne <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-palacinke-iz-buck-s-svezimi-zelisci\/\" target=\"_blank\" rel=\"noopener\">pala\u010dinke<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slana-buckina-torta-z-visoko-vsebnostjo-beljakovin\/\" target=\"_blank\" rel=\"noopener\">slano bu\u010dkino pecivo<\/a>.<\/li><li>Odli\u010dna je tudi kot osnova za kremne zelenjavne juhe.<\/li><li>Lahko se pripravi tudi na sladek na\u010din, na primer kot sestavni del peciva, sladkih pudingov ali teh <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mehki-buckini-browniji-s-cokolado\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">bu\u010dkinih brownijev<\/a>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1124x749.jpg\" alt=\"Bu\u010dke v prehrani\" class=\"wp-image-426689\" width=\"843\" height=\"562\" title=\"Bu\u010dke v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Juhe\"><\/span>8. Juhe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teko\u010dine obi\u010dajno niso zelo nasitne in ne prepre\u010dujejo lakote. Vendar se zdi, da <strong>so juhe izjema<\/strong>. Raziskave celo ka\u017eejo, da lahko presenetljivo u\u010dinkovito napolnijo \u017eelodec, nasitijo in zmanj\u0161ajo vnos energije pri naslednji jedi (na primer pomagajo zmanj\u0161ati velikost priloge k kosilu, \u010de je pred glavno jedjo juha). To je povezano tudi z dejstvom, da lahko zaradi svoje konsistence verjetno <strong>upo\u010dasnijo praznjenje \u017eelodca<\/strong> in tako podalj\u0161ajo ob\u010dutek sitosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi juhe dobro pomagale pri odpravljanju lakote in zmanj\u0161evanju celotnega energijskega vnosa, morajo imeti v idealnem primeru <strong>nizko energijsko gostoto<\/strong>. To pomeni, da je priporo\u010dljivo u\u017eivati juho, ki vsebuje predvsem razli\u010dne vrste zelenjave, torej \u017eivila z minimalno koli\u010dino energije. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Porcija zelenjavne juhe, na primer kot del kosila, vam lahko pomaga pri huj\u0161anju. To se zgodi, ko posku\u0161ate zau\u017eiti manj\u0161o koli\u010dino energije ter imeti poln in zadovoljen \u017eelodec. \u010ce juha ne vsebuje veliko ma\u0161\u010dob ali drugih energijsko bogatih \u017eivil, vam ni treba skrbeti, da bi bistveno pove\u010dala vnos kalorij.<\/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\">Kak\u0161no juho pripraviti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Najbolj primerne so juhe, ki so sestavljene predvsem iz <strong>zelenjave<\/strong>. Od vas je odvisno, ali boste skuhali juho z <strong>dejanskimi ko\u0161\u010dki zelenjave<\/strong> ali se boste odlo\u010dili za <strong>kremno juho<\/strong>.<\/li><li>Cilj je, da ima juha nizko energijsko gostoto, zato ji ne dodajte preve\u010d olja, smetane ali drugih energijsko bogatih \u017eivil.<\/li><li>Seveda sodijo v jedilnik tudi juhe, ki vsebujejo <strong>meso<\/strong>, <strong>testenine<\/strong>, <strong>stro\u010dnice<\/strong> ali <strong>smetano<\/strong>. Vendar je njihova energijska vrednost \u017ee lahko podobna glavni jedi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1124x749.jpg\" alt=\"Zdrave juhe\" class=\"wp-image-426704\" width=\"843\" height=\"562\" title=\"Zdrave juhe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Zelenjavne_solate\"><\/span>9. Zelenjavne solate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobno kot pri juhah lahko tudi zelenjavne solate pomagajo u\u010dinkovito <strong>zmanj\u0161ati vnos energije<\/strong>, \u010de jih vklju\u010dite v jedilnik kot <strong>predjed<\/strong> ali prilogo k glavni jedi. Zelenjava je bogata z <strong>vodo<\/strong> in <strong>vlakninami<\/strong> ter ima pribli\u017eno 10-30 kcal na 100 g. Le vrste z ve\u010djo koli\u010dino ogljikovih hidratov, kot sta rde\u010da pesa ali korenje, imajo energijsko vrednost pribli\u017eno 40 kcal. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V ve\u010d \u0161tudijah so preu\u010devali vpliv solate z razli\u010dno sestavo in koli\u010dino <strong>na velikost pozneje zau\u017eitih obrokov<\/strong>. Ugotovili so, da <strong>ima najbolj\u0161i u\u010dinek velik obrok solate z nizko energijsko vrednostjo<\/strong>. V praksi to pomeni, da je za vas najprimernej\u0161a <strong>obilica sve\u017ee zelenjave<\/strong> z <strong>najmanj\u0161o mo\u017eno koli\u010dino olja ali prelivov<\/strong>. To je lahko na primer me\u0161anica listnatih solat, kumar, paradi\u017enikov in redkvic, ki se uporablja kot za\u010detna jed med kosilom ali ve\u010derjo. <span style=\"color: #ff6600;text-align: inherit\">[14,15]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"751\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-751x1124.jpg\" alt=\"Kako pripraviti zelenjavno solato?\" class=\"wp-image-426719\" title=\"Kako pripraviti zelenjavno solato?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-751x1124.jpg 751w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-1026x1536.jpg 1026w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-1368x2048.jpg 1368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-scaled.jpg 1710w\" sizes=\"auto, (max-width: 751px) 100vw, 751px\" \/><\/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\">Kako v svojo prehrano vklju\u010diti zelenjavne solate?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Kot smo \u017ee omenili, se zdi koristno pojesti ve\u010djo koli\u010dino solate pred glavnim obrokom, kot je kosilo ali ve\u010derja.<\/li><li>Uporablja se lahko tudi kot prigrizek med glavnimi obroki.<\/li><li>Poleg tega ima zelenjava pozitivne u\u010dinke ob katerem koli delu dneva, zato jo je vsekakor koristno u\u017eivati ob vsakem obroku.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kak\u0161no solato pripraviti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pripravite <strong>me\u0161anico razli\u010dnih vrst zelenjave,<\/strong> kot so solata, paradi\u017enik, redkvice in paprika. Va\u0161a domi\u0161ljija ni omejena, zato lahko uporabite vse vrste, ki so vam v\u0161e\u010d.<\/li><li>Dodajte preliv z manj kalorijami &#8211; uporabite lahko na primer balzami\u010dni kis ali limonin sok.<\/li><li>Kot dodaten vir vlaknin in kompleksnih ogljikovih hidratov lahko dodate tudi \u017eita, psevdo\u017eita ali stro\u010dnice.<\/li><li>Za solato je primeren tudi vir beljakovin (pusto meso, ribe itd.) in zdravih ma\u0161\u010dob (olja, ore\u0161\u010dki in semena). \u010ce solata vsebuje kompleksne ogljikove hidrate, ma\u0161\u010dobe in beljakovine, pa ne pozabite, da je njena energijska vrednost bistveno vi\u0161ja kot pri sami zelenjavi.<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Lubenica\"><\/span>10. Lubenica<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Se vedno veselite sezone lubenic? Verjetno ni ni\u010d bolj okusnega kot sve\u017ea, ohlajena rde\u010da lubenica. Mnogi med vami boste zagotovo z veseljem sli\u0161ali, da je to eno od tistih \u017eivil, ki imajo nizko energijsko gostoto, hkrati pa lahko dobro nasitijo. To je predvsem posledica koli\u010dine <strong>vode<\/strong>, ki predstavlja kar <strong>91 % njene vsebnosti<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [10,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lubenica vsebuje sladkor, zato bi pri\u010dakovali, da se bo po njenem zau\u017eitju <strong>raven sladkorja v krvi<\/strong> (glikemija) hitro dvignila. Sladkor se na splo\u0161no <strong>hitro prebavi in absorbira<\/strong>, hitremu dvigu krvnega sladkorja pa pogosto sledi strm <strong>padec<\/strong>, kar lahko povzro\u010di na primer \u017eeljo po sladkem. Vendar pa dvig krvnega sladkorja po zau\u017eitju lubenice ni tako nenaden, saj je <strong>skupna koli\u010dina sladkorja<\/strong> razmeroma <strong>nizka<\/strong>, in sicer 6 g\/100 g. Za primerjavo: banana vsebuje 12 g sladkorja\/100 g. Poleg tega bo dvig krvnega sladkorja \u0161e po\u010dasnej\u0161i, \u010de jo pojemo skupaj z jogurtom ali drugim virom beljakovin. <span style=\"color: #ff6600\">[10,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar to ne pomeni, da morate pojesti polovico lubenice naenkrat. V idealnem primeru bi morali pojesti <strong>2 porciji sadja<\/strong> (velikosti pesti) na dan, pri \u010demer lubenica ni izjema. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/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\">Koliko energije in hranilnih snovi vsebuje lubenica?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 kcal \/ 139 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">od tega sladkorji<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti lubenico v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Najbolj koristno in verjetno tudi najbolj okusno je, \u010de si privo\u0161\u010dite lubenico v njeni prvotni obliki, samo kot majhen prigrizek \u010dez dan ali skupaj z jogurtom, skuto itd.<\/li><li>Za popestritev jo lahko uporabite v smoothijih ali pa z njenim sokom obogatite negazirano ali gazirano vodo.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1124x803.jpg\" alt=\"Lubenica v prehrani\" class=\"wp-image-426735\" width=\"843\" height=\"602\" title=\"Lubenica v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1124x803.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-400x286.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1536x1097.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-2048x1463.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Jagodicje\"><\/span>11. Jagodi\u010dje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce i\u0161\u010dete sadje, iz katerega boste prejeli <strong>najmanj sladkorja in energije<\/strong>, je jagodi\u010devje prava izbira. V to skupino spadajo na primer naslednje vrste:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Maline<\/li><li>Borovnice<\/li><li>Ribez<\/li><li>Robide<\/li><li>Jagode<\/li><li>Brusnice<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za te majhne sade\u017ee je zna\u010dilna tudi <strong>visoka vsebnost vlaknin<\/strong> in <strong>vode<\/strong>, zaradi \u010desar dobro <strong>nasitijo<\/strong>. V eni od raziskav so znanstveniki primerjali vpliv u\u017eivanja jagodi\u010devja in pi\u0161kotov na <strong>ob\u010dutek lakote in poznej\u0161i vnos hrane<\/strong>. Ugotovili so, da je bil po u\u017eivanju sadja vnos energije pri naslednjem obroku manj\u0161i, kar je verjetno posledica ve\u010dje prostornine ter vsebnosti vode in vlaknin. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jagodi\u010devje je tudi odli\u010den vir <strong>antioksidantov<\/strong>, kot so <strong>flavonoidi<\/strong>, <strong>fenolne kisline<\/strong>, <strong>vitamin C<\/strong> in <strong>vitamin E<\/strong>, ki telesu pomagajo v boju proti prostim radikalom in zmanj\u0161ujejo tveganje za razli\u010dne bolezni. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/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\">Koliko energije in hranilnih snovi vsebuje jagodi\u010devje?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Maline (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Borovnice (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ribez (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Jagode (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 kcal \/ 193 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 kcal \/ 248 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 kcal \/ 227 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">32 kcal \/ 134 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.75 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">od tega sladkorji<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.65 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">86 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti jagodi\u010devje v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ti drobni sade\u017ei so odli\u010dnega okusa v jogurtu ali skuta z razli\u010dnimi musliji ali granolo.<\/li><li>Iz njih lahko pripravite tudi okusne sladice, kot so te <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-osvezilna-borovniceva-rezina-polna-beljakovin\/\" target=\"_blank\" rel=\"noopener\">borovni\u010deve plo\u0161\u010dice<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-puhasti-mafini-s-cokolado-in-malinami\/\" target=\"_blank\" rel=\"noopener\">muffini<\/a>.<\/li><li>Primerni so tudi za pripravo smoothijev ali za aromatiziranje negazirane ali mineralne vode.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1124x749.jpg\" alt=\"Jagodi\u010devje v prehrani\" class=\"wp-image-426755\" width=\"843\" height=\"562\" title=\"Jagodi\u010devje v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_druga_zivila_bi_lahko_vkljucili_na_ta_seznam\"><\/span>Katera druga \u017eivila bi lahko vklju\u010dili na ta seznam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Seznam \u017eivil, ki lahko dobro nasitijo in vsebujejo le minimalno koli\u010dino kalorij, se zagotovo ne kon\u010da s tistimi, ki smo jih omenili do zdaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Druga \u017eivila, ki jih je mogo\u010de enostavno vklju\u010diti, so razli\u010dne vrste <strong>zelenjave<\/strong>, kot so <strong>kri\u017enice<\/strong> (cveta\u010da, brokoli, zelje, koleraba itd.), <strong>listnata zelenjava<\/strong> ali <strong>sadna zelenjava<\/strong>, kot so kumare, paprika ali paradi\u017enik.<\/li><li><strong>Tudi puste vrste mesa, \u0161unke z visokim dele\u017eem mesa<\/strong> ali na primer <strong>mle\u010dni izdelki z ni\u017ejo vsebnostjo ma\u0161\u010dob<\/strong> imajo na splo\u0161no razmeroma malo kalorij.<\/li><li>Sem lahko vklju\u010dite tudi <a href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jaj\u010dne beljake<\/a>, ki za razliko od rumenjakov vsebujejo le beljakovine.<\/li><li>Ne pozabimo na <strong><a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a><\/strong> in <strong><a href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">polnozrnata \u017eivila<\/a><\/strong>. \u010ceprav je njihova energijska vrednost vi\u0161ja od energijske vrednosti doslej omenjenih \u017eivil, so \u0161e vedno cenjena zaradi vsebnosti vlaknin, kompleksnih ogljikovih hidratov in beljakovin.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_morate_zapomniti\"><\/span>Kaj si morate zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponavljajo\u010di se ob\u010dutki lakote ne sodijo v pravilno prehrano, tudi \u010de posku\u0161ate shuj\u0161ati. Va\u0161 cilj mora biti vedno <strong>raznolik in uravnote\u017een jedilnik, bogat z vsemi hranilnimi snovmi<\/strong>, ki vklju\u010duje tudi \u017eivila z visoko nasitno mo\u010djo. Ta \u017eivila imajo obi\u010dajno veliko prostornino, visoko vsebnost vode, vlaknin ali beljakovin. \u010ce so redni del va\u0161ih obrokov, imate veliko ve\u010d mo\u017enosti, da bodo va\u0161i poskusi huj\u0161anja potekali brez napadov lakote in \u017eelje po hrani ter se na koncu kon\u010dali z uspehom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se vam je ta \u010dlanek zdel koristen, ga ne zadr\u017eite zase in ga raz\u0161irite med dru\u017eino in prijatelje.<\/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\/fish\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFish\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>Sre\u010da gre pogosto z roko v roki s polnim \u017eelodcem. Katera \u017eivila vas lahko napolnijo in hkrati vsebujejo le minimalno koli\u010dino kalorij? Odgovor najdete v dana\u0161njem \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":426547,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6483,6375,6975,7359],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-429944","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-dieeta","9":"tag-hujsanje","10":"tag-nizkokaloricna-zivila","11":"tag-prehrana-sl","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>Ste la\u010dni, ko huj\u0161ate? 11 nizkokalori\u010dnih nasitnih \u017eivil - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Katera \u017eivila so nasitna in imajo malo kalorij? 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