{"id":472949,"date":"2023-05-26T16:12:29","date_gmt":"2023-05-26T14:12:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=472949"},"modified":"2025-09-26T11:31:03","modified_gmt":"2025-09-26T09:31:03","slug":"osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/","title":{"rendered":"Osje\u0107ate glad kada gubite na te\u017eini? 11 niskokalori\u010dnih namirnica koje \u0107e vas zasititi"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#Sto_je_vazno_za_mrsavljenje\" title=\"\u0160to je va\u017eno za mr\u0161avljenje?\">\u0160to je va\u017eno za mr\u0161avljenje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#Koje_namirnice_jesti_prilikom_mrsavljenja\" title=\"Koje namirnice jesti prilikom mr\u0161avljenja?\">Koje namirnice jesti prilikom mr\u0161avljenja?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#Koja_je_hrana_niskokaloricna_ali_ce_vas_dobro_zasititi\" title=\"Koja je hrana niskokalori\u010dna, ali \u0107e vas dobro zasititi?\">Koja je hrana niskokalori\u010dna, ali \u0107e vas dobro zasititi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#1_Niskomasni_svjezi_sir\" title=\"1. Niskomasni svje\u017ei sir\">1. Niskomasni svje\u017ei sir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#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.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#3_Grcki_jogurt\" title=\"3. Gr\u010dki jogurt\">3. Gr\u010dki 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.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#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.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#5Bakalar\" title=\"5.Bakalar\">5.Bakalar<\/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.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#6_Krumpiri\" title=\"6. Krumpiri\">6. Krumpiri<\/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.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#7_Tikvice\" title=\"7. Tikvice\">7. Tikvice<\/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.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#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.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#9_Salate_od_povrca\" title=\"9. Salate od povr\u0107a\">9. Salate od povr\u0107a<\/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.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#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.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#11_Bobicasto_voce\" title=\"11. Bobi\u010dasto vo\u0107e\">11. Bobi\u010dasto vo\u0107e<\/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.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#Koje_bi_se_jos_namirnice_mogle_naci_na_ovom_popisu\" title=\"Koje bi se jo\u0161 namirnice mogle na\u0107i na ovom popisu?\">Koje bi se jo\u0161 namirnice mogle na\u0107i na ovom popisu?<\/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.hr\/blog\/osjecate-glad-kada-gubite-na-tezini-11-niskokaloricnih-namirnica-koje-ce-vas-zasititi\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ima li i\u0161ta dosadnije od o\u010dajni\u010dkog<strong> kruljenja u \u017eelucu?<\/strong> Glad vam zaista mo\u017ee zagor\u010dati dan, a borba s njom postaje jo\u0161 kompliciranija ako poku\u0161avate <strong>smr\u0161avjeti.<\/strong> Sre\u0107om, sve dok ste u kalorijskom deficitu, ne morate brinuti o tome. Ako <strong>odaberete prave namirnice<\/strong>, mo\u017eete biti dobro nahranjeni i istovremeno odr\u017eavati ni\u017ei energetski unos. Dana\u0161nji \u010dlanak \u0107e vam re\u0107i vi\u0161e o tim namirnicama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_vazno_za_mrsavljenje\"><\/span>\u0160to je va\u017eno za mr\u0161avljenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kamen temeljac svake uspje\u0161ne pri\u010de o mr\u0161avljenju je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>kalorijski deficit. <\/strong><\/a>Kako biste sagorjeli tjelesne masti i postupno smanjili tjelesnu te\u017einu, va\u0161 energetski unos mora dugo vremena biti ni\u017ei od energetske potro\u0161nje. Tek tada \u0107e va\u0161e tijelo crpiti energiju iz svojih rezervi. Ako \u017eelite znati koji je va\u0161 preporu\u010deni unos energije, na\u0161&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">online kalkulator<\/a> mo\u017ee vam pomo\u0107i da to izra\u010dunate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako u po\u010detku izgleda prili\u010dno jednostavno, ovaj se proces mo\u017ee zakomplicirati zbog <strong>gladi<\/strong> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u017eelje za slatkim<\/a>. Ovi problemi \u010dest su razlog za\u0161to ljudi odustaju od \u017eelje za vitkijim tijelom i op\u0107enito za mr\u0161avljenjem. Sre\u0107om, ovi se problemi mogu sprije\u010diti ili barem ubla\u017eiti tako \u0161to \u0107ete se koncentrirati na sljede\u0107e promjene:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Usredoto\u010dite se na <strong>redovitost<\/strong> svoje prehrane.<\/li>\n\n\n\n<li>Pobrinite se da unosite dovoljno <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">proteina<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\">vlakana<\/a>.<\/li>\n\n\n\n<li>Ne zanemarujte <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">unos teku\u0107ine.<\/a><\/li>\n\n\n\n<li>Tako\u0111er, usredoto\u010dite se na upravljanje <strong>stresom<\/strong> te na <strong>kvalitetu i duljinu sna.<\/strong> Nije uzalud da se san smatra naju\u010dinkovitijim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sagorjeva\u010dem masti<\/a>&nbsp;.<\/li>\n\n\n\n<li>Tako\u0111er je va\u017eno nau\u010diti <strong>slu\u0161ati svoje tijelo<\/strong> i pravilno reagirati na osje\u0107aj gladi i sitosti. <strong>Polagano jedenje, koncentracija na hranu&nbsp;ili&nbsp;pravilno \u017evakanje svakog zalogaja<\/strong> mo\u017ee vam pomo\u0107i da se ne prejedete i zavr\u0161ite s jelom kada ste otprilike 80 % siti, \u0161to je idealno stanje.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas dodatno zanima na \u0161to se trebate fokusirati prilikom mr\u0161avljenja i kako to zapravo u\u010diniti, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10&nbsp;savjeta kako lak\u0161e smr\u0161avjeti i dovesti se u formu<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1124x750.jpg\" alt=\"\u0160to jesti prilikom mr\u0161avljenja?\" class=\"wp-image-426549\" style=\"width:843px;height:563px\" title=\"\u0160to jesti prilikom mr\u0161avljenja?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_namirnice_jesti_prilikom_mrsavljenja\"><\/span>Koje namirnice jesti prilikom mr\u0161avljenja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cimbenici poput <strong>dovoljno sna<\/strong>&nbsp;ili&nbsp;<strong>redovita<\/strong> prehrana kamen su temeljac va\u0161eg uspjeha. No, morate se usredoto\u010diti i na<strong> odabir pravih namirnica<\/strong> koje \u0107e vam pomo\u0107i da izbjegnete ve\u0107 spomenutu glad i neugodnu \u017eelju za slatkim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u0161 bi cilj trebao biti redovito uklju\u010divanje namirnica u prehranu koje \u0107e vam omogu\u0107iti da <strong>jedete razumno i u\u017eivate u tome,<\/strong> ali \u0107e vam u isto vrijeme pomo\u0107i da<strong> ostanete u kalorijskom deficitu.<\/strong> Op\u0107enito, to su namirnice koje imaju relativno<strong> malu koli\u010dinu energije,<\/strong> ali u isto vrijeme <strong>veliki volumen<\/strong>. Drugim rije\u010dima, to su namirnice koje imaju takozvanu<strong> nisku energetsku gusto\u0107u.<\/strong> Karakterizira ih <strong>visok sadr\u017eaj vode, <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vlakana<\/a>, proteina<\/strong> i istovremeno <strong>nizak sadr\u017eaj masti.<\/strong> Tako\u0111er su \u010desto bogate <strong>mikronutrijentima<\/strong> (mineralima, vitaminima itd.), zbog \u010dega se smatraju namirnicom<strong> visoke nutritivne gusto\u0107e<\/strong>.<strong>&nbsp;<\/strong><span 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>Usporedimo, naprimjer, <strong>100 g mlije\u010dne \u010dokolade<\/strong> i <strong>100 g malina<\/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\">\n<li>Dok \u010dokolada ima oko&nbsp;<strong>530 kcal<\/strong>, ista koli\u010dina malina ima samo oko <strong>46 kcal.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cokolada ima znatno ve\u0107u energetsku gusto\u0107u<\/strong> u odnosu na <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maline-hr\/\" class=\"ek-link\">maline<\/a>, jer u istoj koli\u010dini sadr\u017ei do 484 kcal vi\u0161e. U isto vrijeme, tako\u0111er vam ne osigurava gotovo nikakve vitamine ili minerale, pa stoga mo\u017eemo re\u0107i da ima <strong>nisku nutritivnu gusto\u0107u.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isto se ne odnosi na maline, koje su bogate mnogim <strong>mikronutrijentima<\/strong>, kao i <strong>vlaknima.<\/strong> Imaju&nbsp;<strong>visoku nutritivnu gusto\u0107u<\/strong>&nbsp;i, s obzirom na tako malu koli\u010dinu energije (46 kcal\/100 g),&nbsp;<strong>nisku energetsku gusto\u0107u.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, potrebno je zapamtiti da \u010dak i kada ste na dijeti <strong>ne biste trebali birati samo namirnice niske energetske gusto\u0107e<\/strong>. One bi trebale biti redoviti dio va\u0161e prehrane koja \u0107e vas opskrbiti va\u017enim nutrijentima i u\u010dinkovito zasititi. Me\u0111utim, <strong>zdrava prehrana,<\/strong> uklju\u010duju\u0107i dijetu za mr\u0161avljenje, tako\u0111er uklju\u010duje nutritivno bogatu hranu s <strong>vi\u0161im energetskim sadr\u017eajem<\/strong> (dobri primjeri su, naprimjer, &nbsp;<a class=\"ek-link\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3264798\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ora\u0161asti plodovi i sjemenke<\/a>&nbsp;ili drugi izvori zdravih masti). Stoga je potrebno individualno odrediti pravi omjer za svaku osobu. <span class=\"tadv-color\" 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>Ako jo\u0161 uvijek niste sigurni kako pravilno sastaviti plan prehrane, inspiraciju mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako se nau\u010diti zdravo hraniti?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1124x749.jpg\" alt=\"Koje namirnice dobro zasi\u0107uju?\" class=\"wp-image-426564\" style=\"width:843px;height:562px\" title=\"Koje namirnice dobro zasi\u0107uju?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako prepoznati koja hrana mo\u017ee dobro zasititi?<\/h3>\n\n\n\n<p>Postoje odre\u0111eni pokazatelji koji vam mogu pomo\u0107i da odredite koliko hrana mo\u017ee da zasiti i ispunjava prazan \u017eeludac. Ti su faktori uklju\u010deni, naprimjer, u sljede\u0107e broj\u010dane podatke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Indeks sitosti<\/strong> (izra\u017een u %) nastao je na temelju istra\u017eivanja koje je procjenjivalo kako pojedina hrana zasi\u0107uje sudionike. Kruh od bijelog p\u0161eni\u010dnog bra\u0161na (indeks sitosti 100 %) kori\u0161ten je kao referentna namirnica s kojom su uspore\u0111ivane sve ostale. \u0160to je vi\u0161a rezultiraju\u0107a vrijednost indeksa hrane, to je ova namirnica zasitnija. Istra\u017eivanja su pokazala da su namirnice <strong>najve\u0107e te\u017eine<\/strong> najzasitnije. Na temelju toga proiza\u0161la je preporuka da se pri mr\u0161avljenju uglavnom biraju one namirnice sa <strong>\u0161to ve\u0107om te\u017einom<\/strong>&nbsp;i ujedno&nbsp;s <strong>najmanjom mogu\u0107om koli\u010dinom kalorija.<\/strong> To su namirnice s ve\u0107 spomenutom <strong>niskom energetskom gusto\u0107om<\/strong>, koje imaju veliki volumen, ali malu koli\u010dinu kalorija. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/li>\n<\/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 sitosti nekih namirnica<\/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\">Namirnice<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Indeks sitosti<\/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\">Bakalar<\/td><td class=\"has-text-align-center\" data-align=\"center\">225 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kuhani krumpiri<\/td><td class=\"has-text-align-center\" data-align=\"center\">323 %<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><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\">\n<li><strong>Faktor sitosti<\/strong> uzima u obzir i druge kriterije, jer se s vremenom pokazalo da sama energetska gusto\u0107a nije dovoljna za odre\u0111ivanje sposobnosti hrane da zasiti. Osim te\u017eine same hrane, ovaj faktor tako\u0111er uzima u obzir njen <strong>sadr\u017eaj hranjivih tvari.<\/strong> Vrijednost faktora sitosti hrane mo\u017ee se odrediti pomo\u0107u jednad\u017ebe koja uzima u obzir sadr\u017eaj <strong>proteina, vlakana i masti.<\/strong> Hrana mo\u017ee dobiti vrijednost faktora izme\u0111u 0 &#8211; 5, pri \u010demu<strong> \u0161to je vi\u0161a vrijednost, hrana je zasitnija.<\/strong> Naprimjer, lubenica ima faktor sitosti od oko 4.5, dok maslac, koji ima oko 80 % masti, ima samo 0.5.<span class=\"tadv-color\" style=\"color: #ff6600\"> [18]<\/span><\/li>\n<\/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 sitosti nekih namirnica<\/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\">Namirnice<\/th><th class=\"has-text-align-center\" data-align=\"center\">Faktor sitosti<\/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\u010dki 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\">Kuhani krumpiri<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6*<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tikvice<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2*<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/figcaption><\/figure>\n\n\n\n<p>*navedena vrijednost je procijenjena na temelju dostupnih podataka<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1124x750.jpg\" alt=\"Niskokalori\u010dna hrana koja dobro zasi\u0107uje\" class=\"wp-image-426580\" style=\"width:843px;height:563px\" title=\"Niskokalori\u010dna hrana koja dobro zasi\u0107uje\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_je_hrana_niskokaloricna_ali_ce_vas_dobro_zasititi\"><\/span>Koja je hrana niskokalori\u010dna, ali \u0107e vas dobro zasititi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji relativno velik broj namirnica koje se mogu pohvaliti velikim volumenom, niskom kalorijskom vrijedno\u0161\u0107u, a istovremeno dovoljnom koli\u010dinom vlakana ili proteina. Pogledajmo neke od njih i objasnimo za\u0161to su dobar izbor.<\/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_Niskomasni_svjezi_sir\"><\/span>1. Niskomasni svje\u017ei sir<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svje\u017ei sir je zasitan, uglavnom zbog visokog sadr\u017eaja proteina. Sadr\u017ei do <strong>12 g<\/strong> proteina na 100 g, a npr. cijelo pakiranje svje\u017eeg sira od 250 g mo\u017ee vas bez problema opskrbiti s <strong>30 g proteina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteini imaju <strong>najve\u0107i kapacitet zasi\u0107enja<\/strong> od svih nutrijenata, pa svaki me\u0111uobrok s porcijom svje\u017eeg sira osigurava da vam \u017eeludac nakon nekog vremena ne krulji od gladi. Visokomasni ili polumasni <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017ei sir<\/a> je tako\u0111er zasitan, ali kod njih morate ra\u010dunati na <strong>manji udio proteina<\/strong> (9 &#8211; 10 g \/ 100 g) i ve\u0107i udio masti, odnosno ve\u0107u koli\u010dinu kalorija. <span class=\"tadv-color\" 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>Dobra sposobnost zasi\u0107enja svje\u017eeg sira tako\u0111er je podr\u017eana <strong>vrstom proteina<\/strong> koji sadr\u017ei. Za razliku od <strong>proteina sirutke, proteini kazeina probavljaju se sporije, brzinom od pribli\u017eno 6 g\/sat.<\/strong> Usporedbe radi, brzina probave proteina sirutke je oko 10 g\/sat. Cijeli proces probave i apsorpcije svje\u017eeg sira je zbog toga usporen, \u0161to produljuje osje\u0107aj sitosti. To je i razlog za\u0161to su kazeinski proteini, koji se nazivaju i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fuenight-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">no\u0107ni proteini<\/a>&nbsp;, toliko popularni.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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 i hranjivih tvari sadr\u017ei svje\u017ei sir?<\/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\">Svje\u017ei sir bez masti (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Polumasni svje\u017ei sir (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Punomasni svje\u017ei sir (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/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\">Proteini<\/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\">Ugljikohidrati<\/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\">Masti<\/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\">Vlakna <\/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 uvrstiti svje\u017ei sir u prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kada pripremate jogurt s vo\u0107em i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/granola\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"granola (opens in a new tab)\">granolom<\/a>, umije\u0161ajte malo svje\u017eeg sira. To \u0107e pove\u0107ati koli\u010dinu proteina u hrani.<\/li>\n\n\n\n<li>Uz pomo\u0107 svje\u017eeg sira tako\u0111er mo\u017eete dodati dodatne proteine raznim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-lagani-cheesecake-s-makom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kola\u010dima<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinski-desert-od-medenjaka-u-staklenci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">desertima<\/a>.<\/li>\n\n\n\n<li>Svje\u017ei sir je tako\u0111er prikladan kao sastojak koji mo\u017ee u\u010diniti da &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-napraviti-zdrav-i-hranjiv-smoothie-korak-po-korak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">smoothieji<\/a> ili razni milkshakeovi imaju ugodniji okus.<\/li>\n\n\n\n<li>Tako\u0111er je odli\u010dan za pripremu raznih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-peceni-vegetarijanski-krumpirici-s-umakom-od-svjezeg-sira\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">dipova<\/a> i umaka.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"Kako uvrstiti svje\u017ei sir u prehranu?\" class=\"wp-image-426608\" style=\"width:843px;height:562px\" title=\"Kako uvrstiti svje\u017ei sir u prehranu?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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&nbsp;i<strong>slandski mlije\u010dni proizvod,<\/strong> koji je&nbsp;<strong>sli\u010dan svje\u017eem siru<\/strong> po svom okusu, konzistenciji i sadr\u017eaju hranjivih tvari. Kao niskomasni svje\u017ei sir, skyr ima pribli\u017eno <strong>12 g proteina na 100 g.<\/strong> Zahvaljuju\u0107i \u010dinjenici da gotovo da ne sadr\u017ei masti, ima i vrlo <strong>nisku energetsku vrijednost.<\/strong> Redovno pakiranje od 150 g sadr\u017ei samo oko <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>Me\u0111uobrok koji se sastoji od skyra i, primjerice, manje banane&nbsp;<strong>odagnat \u0107e glad<\/strong> i dodati <strong>proteine<\/strong> i vlakna, a ima samo oko 190 kcal. Osim toga, ovaj obrok \u0107e vas opskrbiti i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kalcijem<\/a>, jer ga mlije\u010dni proizvodi imaju puno. U 100 g skyra ima oko 130 mg kalcija, \u0161to je otprilike<strong> osmina dnevne preporu\u010dene doze<\/strong> za zdravu odraslu osobu. To \u0107e koristiti va\u0161im kostima, zubima i zglobovima. <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 i hranjivih tvari sadr\u017ei 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\">Energetska vrijednost<\/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\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/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\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><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 uklju\u010diti skyr u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahvaljuju\u0107i njegovoj sli\u010dnoj konzistenciji kao svje\u017ei sir, mo\u017ee se koristiti kao njegova zamjena.<\/li>\n\n\n\n<li>Odli\u010dan je i obi\u010dan s vo\u0107em i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zobi<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pahuljice-i-muesli\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">mueslijima<\/a> kao lagani me\u0111uobrok.<\/li>\n<\/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=\"68527,54646,60667,58687,51493,49777,39070,38920,39064,62824,72634,36262,62779,62785,29663,37876,37870,54667,37864,37858\" ><\/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_Grcki_jogurt\"><\/span>3. Gr\u010dki jogurt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahvaljuju\u0107i druga\u010dijem na\u010dinu proizvodnje, gr\u010dki jogurt ima ve\u0107i udio proteina od klasi\u010dnog obi\u010dnog jogurta, to\u010dnije <strong>10 g\/100 g.<\/strong> Odaberete li onaj s niskim udjelom masti, imat \u0107e i <strong>vrlo nisku energetsku vrijednost<\/strong>. Gr\u010dki jogurt od obranog mlijeka s gotovo nula masti ima prosje\u010dno samo <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>Osim bjelan\u010devina, opskrbljuje tijelo i spomenutim<strong> kalcijem<\/strong> ili, primjerice, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitaminom B2<\/a> (riboflavinom) koji blagotvorno djeluje na o\u010di i \u017eiv\u010dani sustav. Dodate li mu, primjerice, zob ili ga umije\u0161ate u &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ka\u0161u,<\/a>&nbsp;dobivate hranu bogatu <strong>proteinima, slo\u017eenim ugljikohidratima<\/strong> i <strong>vlaknima<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 i hranjivih tvari sadr\u017ei gr\u010dki 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\u010dki jogurt bez masti (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gr\u010dki jogurt s 5% masti (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/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\">Proteini<\/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\">Ugljikohidrati<\/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\">Masti<\/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\">Vlakna <\/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 class=\"wp-element-caption\"><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 uklju\u010diti gr\u010dki jogurt u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Klasi\u010dni bijeli jogurt mo\u017eete zamijeniti gr\u010dkim jogurtom ili ih \u010dak pomije\u0161ati.<\/li>\n\n\n\n<li>Sli\u010dno svje\u017eem siru, gr\u010dki jogurt tako\u0111er se mo\u017ee koristiti za pripremu ukusnog umaka koji \u0107e va\u0161em obroku dodati malo raznolikosti.<\/li>\n\n\n\n<li>Mo\u017eete ga koristiti i za pripremu preljeva za salatu. Kada klasi\u010dni jogurt djelomi\u010dno zamijenite gr\u010dkim jogurtom, pove\u0107ava se koli\u010dina proteina.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1124x749.jpg\" alt=\"Gr\u010dki jogurt u prehrani\" class=\"wp-image-426625\" style=\"width:843px;height:562px\" title=\"Gr\u010dki jogurt u 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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>Kao i sve ribe, tuna je <strong>bogat izvor proteina<\/strong> i stoga mo\u017ee izazvati osje\u0107aj sitosti. U 100 g odreska od tune <strong>nalazi se oko 25 g proteina.<\/strong> Ipak, u usporedbi s ostalom morskom ribom, ima jednu prednost, a to je <strong>vrlo nizak udio masti<\/strong> oko <strong>0,5 g\/100 g.<\/strong> Zahvaljuju\u0107i tome, njegova ukupna<strong> energetska vrijednost<\/strong> tako\u0111er je niska (cca. 103 kcal \/ 100 g) te je stoga hrana pogodna za mr\u0161avljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tunu mo\u017eete kupiti svje\u017eu, ali ne morate se bojati ni <strong>konzervirane.<\/strong> Me\u0111utim, morate biti oprezni pri odabiru prave konzervirane hrane. Ako vam je cilj odabrati verziju s najmanjom mogu\u0107om koli\u010dinom energije, odaberite &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tunu u salamuri<\/a>. Ona u <strong>ulju<\/strong> mo\u017ee u nekim slu\u010dajevima imati <strong>\u010detiri puta ve\u0107u energetsku vrijednost<\/strong> (ovisno o koli\u010dini dodanog ulja).<\/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 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitaminom B12<\/a>, koji je va\u017ean za pravilno formiranje crvenih krvnih stanica i funkciju \u017eiv\u010danog sustava. Tako\u0111er osigurava<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">&nbsp; vitamin D<\/a> koji je va\u017ean za va\u0161e kosti i imunolo\u0161ki sustav, kao i <strong>vitamin A<\/strong>, koji je neophodan za dobar vid. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 i hranjivih tvari sadr\u017ei 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\">Odrezak od tune (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Konzerva tune u salamuri (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Konzerva tune u ulju (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/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\">Proteini<\/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\">Ugljikohidrati<\/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\">Masti<\/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\">Vlakna <\/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 class=\"wp-element-caption\"><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 uvrstiti tunu u prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odrezak od tune izvrstan je sam po sebi s jednostavnim prilogom, primjerice krumpirom ili slatkim krumpirom i povr\u0107em.<\/li>\n\n\n\n<li>Od <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tuna-hr\/\" class=\"ek-link\">tunjevine <\/a>u konzervi mo\u017eete napraviti ukusan <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-namaz-od-tune-s-jajima\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">namaz<\/a> ili, primjerice, <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tuna-salata-mexico-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">salatu od tune<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1124x749.jpg\" alt=\"Tunjevina u prehrani\" class=\"wp-image-426642\" style=\"width:843px;height:562px\" title=\"Tunjevina u 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5Bakalar\"><\/span>5.Bakalar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bakalar je tako\u0111er me\u0111u ribama koje karakterizira <strong>niska koli\u010dina masti i energije.<\/strong> \u010cak ima manje kalorija od tune, otprilike<strong>&nbsp;73 kcal\/100 g<\/strong>. Usporedbe radi, 70 g tune ima sli\u010dnu energetsku vrijednost kao 100 g bakalara. <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>Kao i druga \u017eivotinjska hrana, bakalar je dobar izvor <strong>vitamina B12<\/strong>. Tako\u0111er sadr\u017ei zna\u010dajnu koli\u010dinu&nbsp;<strong>kalija<\/strong>&nbsp;i&nbsp;<strong>fosfora<\/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>Bakalar je tako\u0111er zanimljiv zbog<strong> niskog sadr\u017eaja \u017eive.<\/strong> To mo\u017ee ubla\u017eiti stres uslijed visokog unosa ovog te\u0161kog metala zbog njegove redovite prisutnosti u prehrani. To mo\u017ee biti problem posebno kod velikih <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba <\/a>poput <strong>morskog psa<\/strong> ili <strong>sabljarke<\/strong>. \u010cak i spomenuta tuna sadr\u017ei odre\u0111ene razine \u017eive, ali ako je samo dio<strong> uravnote\u017eene i raznolike prehrane<\/strong>, ne morate se brinuti zbog toga. <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 i hranjivih tvari sadr\u017ei bakalar?<\/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\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/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\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><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 uklju\u010diti bakalar u prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete ga ispe\u0107i ili pripremiti u tavi i poslu\u017eiti uz prilog po \u017eelji. Ukusan obrok spreman je za nekoliko minuta.<\/li>\n\n\n\n<li>Neutralni okus bakalara mo\u017eete u\u010diniti zanimljivijim razli\u010ditim marinadama, primjerice ovom od <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brzi-bakalar-s-umakom-od-limuna-i-maslaca\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">limuna<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1124x843.jpg\" alt=\"Bakalar u prehrani\" class=\"wp-image-426657\" style=\"width:843px;height:632px\" title=\"Bakalar u 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Krumpiri\"><\/span>6. Krumpiri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Krumpir ima iznena\u0111uju\u0107e nizak energetski sadr\u017eaj, otprilike&nbsp;<strong>76 kcal \/ 100 g.<\/strong> To je zbog \u010dinjenice da spada u&nbsp;<strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a><\/strong> i, za razliku od ostalih ugljikohidratnih namirnica, sadr\u017ei samo oko <strong>16 g ugljikohidrata\/100 g<\/strong>. Veliki udio krumpira \u010dini&nbsp;<strong>voda<\/strong>, koja predstavlja do 79 % njihovog sadr\u017eaja. <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>Kada biste htjeli usporediti koliko bi <strong>porcija krumpira s 50 g ugljikohidrata<\/strong> bila zasitna u usporedbi s <strong>porcijom bijele ri\u017ee s istom koli\u010dinom ugljikohidrata,<\/strong> vjerojatno biste ustanovili da <strong>krumpir pobje\u0111uje.<\/strong> Takva porcija krumpira ima oko&nbsp;<strong>310 g<\/strong> (u sirovom stanju), dok biste si mogli priu\u0161titi samo oko <strong>63 g ri\u017ee<\/strong> (u sirovom stanju). Te\u017eina ri\u017ee otprilike se udvostru\u010di nakon kuhanja, ali i dalje krumpir prednja\u010di. Istra\u017eivanja tako\u0111er potvr\u0111uju da krumpir vjerojatno ima ve\u0107u sposobnost zasi\u0107enja od ostalih ugljikohidratnih namirnica (<a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riza-hr\/\" class=\"ek-link\">ri\u017ea<\/a>, 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>Ovi popularni gomolji tako\u0111er su dobar izvor <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitamina C<\/a>, koji ima antioksidativno djelovanje, a sadr\u017ee i zna\u010dajnu koli\u010dinu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kalija<\/a> i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">magnezija<\/a>. Ovi minerali su neophodni za normalno funkcioniranje mi\u0161i\u0107a i \u017eiv\u010danog sustava.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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 i hranjivih tvari sadr\u017ei krumpir?<\/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\">Energetska vrijednost<\/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\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/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\">Vlakna <\/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 class=\"wp-element-caption\"><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 uklju\u010diti krumpir u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete ih pripremiti, kao i ve\u0107ina ljudi, kao prilog mesu ili ribi. Na primjer, isprobajte na\u0161 recept za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecena-piletina-s-medom-i-limunom-s-krumpirima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">krumpir i pile\u0107a prsa s medom i limunom<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socna-pecena-piletina-s-krumpirom-i-povrcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pe\u010denu piletinu s krumpirom i povr\u0107em<\/a>.<\/li>\n\n\n\n<li>S krumpirom mo\u017eete zgusnuti i juhe, umake ili primjerice pripremiti slanu tortu od krumpira.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1124x749.jpg\" alt=\"Krumpiri u prehrani\" class=\"wp-image-426672\" style=\"width:843px;height:562px\" title=\"Krumpiri u 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Tikvice\"><\/span>7. Tikvice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tikvice su poznate po svom&nbsp;<strong>neutralnom okusu<\/strong>, \u0161to ih \u010dini vrlo svestranima i mogu se koristiti i u <strong>slatkim<\/strong> i u <strong>slanim receptima.<\/strong> \u010cesto se koristi kao voluminozno &#8220;punilo&#8221;, primjerice u kola\u010dima, pudinzima ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/zobene-pahuljice\/\" class=\"ek-link\">zobenim pahuljicama<\/a> kojima daje <strong>volumen<\/strong>. Ako njima djelomi\u010dno zamijenite druge sastojke, pomo\u0107i \u0107ete u <strong>smanjenju energetske vrijednosti dane namirnice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cak i u usporedbi s drugim vrstama povr\u0107a, tikvice se isti\u010du niskim sadr\u017eajem kalorija, odnosno <strong>13 kcal \/ 100 g<\/strong>. No, zahvaljuju\u0107i <strong>vlaknima<\/strong> i visokom udjelu <strong>vode<\/strong>, jako vas dobro zasite. Tako\u0111er ne smijemo zaboraviti spomenuti da ih je korisno jesti <strong>s korom<\/strong> jer sadr\u017ei najvi\u0161e vlakana. <span style=\"color: #ff6600\" class=\"tadv-color\">[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 i hranjivih tvari sadr\u017ee tikvice?<\/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\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/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\">Ugljikohidrati<\/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\">Masti<\/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\">Vlakna <\/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 class=\"wp-element-caption\"><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 uklju\u010diti tikvice u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tikvice su prikladne u pe\u010denom ili pirjanom obliku kao prilog od povr\u0107a uz glavno jelo.<\/li>\n\n\n\n<li>Od tikvica mo\u017eete napraviti i razne <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-skotske-palacinke-od-tikvica-sa-svjezim-biljem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pala\u010dinke<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slana-pita-od-tikvice-s-visokim-udjelom-proteina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">slane kola\u010de od tikvica<\/a>.<\/li>\n\n\n\n<li>Izvrsna je i kao temeljac za kremaste juhe od povr\u0107a.<\/li>\n\n\n\n<li>Mo\u017ee se napraviti i u slatkoj verziji, primjerice kao dio kola\u010da, slatkih pudinga ili ovih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-mekani-brownie-od-tikvice-s-cokoladom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">brownieja od tikvica<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1124x749.jpg\" alt=\"Tikvice u prehrani\" class=\"wp-image-426689\" style=\"width:843px;height:562px\" title=\"Tikvice u 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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>Teku\u0107ine obi\u010dno nisu ba\u0161 zasitne i zapravo ne sprje\u010davaju glad. No, <strong>\u010dini se da su juhe iznimka<\/strong>. \u010cak i istra\u017eivanja sugeriraju da mogu iznena\u0111uju\u0107e u\u010dinkovito napuniti \u017eeludac, zasititi i smanjiti energetski unos iz sljede\u0107eg jela (primjerice, poma\u017eu smanjiti veli\u010dinu priloga za ru\u010dak ako glavnom jelu prethodi juha). Povezano je i s \u010dinjenicom da, zahvaljuju\u0107i svojoj konzistenciji, vjerojatno mogu <strong>usporiti pra\u017enjenje \u017eeluca<\/strong> i tako produ\u017eiti osje\u0107aj 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>Kako bi juhe poslu\u017eile kao dobar pomaga\u010d u borbi protiv gladi i smanjenju ukupnog energetskog unosa, idealno bi bilo da imaju <strong>nisku energetsku gusto\u0107u.<\/strong> To zna\u010di da se preporu\u010duje juha koja uglavnom sadr\u017ei razli\u010dite vrste povr\u0107a, odnosno namirnice s minimalnom koli\u010dinom 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 juhe od povr\u0107a, primjerice kao dio ru\u010dka, tako bi vam mogla pomo\u0107i u mr\u0161avljenju. Tada nastojite unositi manje energije i imati pun \u017eeludac. Ako juha ne sadr\u017ei puno masno\u0107a ili drugih energetski bogatih namirnica, ne morate se brinuti da \u0107e zna\u010dajno pove\u0107ati va\u0161 unos kalorija.<\/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\">Kakvu juhu pripremiti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najprikladnije su juhe koje se sastoje uglavnom od <strong>povr\u0107a<\/strong>. Na vama je ho\u0107ete li skuhati juhu s&nbsp;<strong>pravim komadi\u0107ima povr\u0107a<\/strong> ili \u0107ete se odlu\u010diti za <strong>kremastu juhu.<\/strong><\/li>\n\n\n\n<li>Cilj je da juha ima nisku energetsku gusto\u0107u, stoga nemojte dodavati previ\u0161e ulja, vrhnja ili drugih energetski bogatih namirnica.<\/li>\n\n\n\n<li>Naravno, u prehranu spadaju i juhe koje sadr\u017ee <strong>meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tjestenina-hr\/\" class=\"ek-link\">tjesteninu<\/a>, mahunarke<\/strong> ili<strong> vrhnje<\/strong>. No, njihova energetska vrijednost ve\u0107 bi mogla podsje\u0107ati na glavno jelo.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1124x749.jpg\" alt=\"Zdrave juhe\" class=\"wp-image-426704\" style=\"width:843px;height:562px\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Salate_od_povrca\"><\/span>9. Salate od povr\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sli\u010dno kao i u slu\u010daju juha, i salate od povr\u0107a mogu u\u010dinkovito <strong>smanjiti energetski unos<\/strong> ako ih uvrstite u jelovnik <strong>kao predjelo<\/strong> ili prilog glavnom jelu. Povr\u0107e je bogato <strong>vodom <\/strong>i<strong> vlaknima<\/strong> i ima otprilike 10 &#8211; 30 kcal na 100 g. Samo vrste s ve\u0107om koli\u010dinom ugljikohidrata, poput cikle ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/mrkva-hr\/\" class=\"ek-link\">mrkve<\/a>, imaju energetsku vrijednost od oko 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>Nekoliko studija prou\u010davalo je u\u010dinak salata razli\u010ditog sastava i koli\u010dine na<strong>&nbsp;veli\u010dinu naknadno pojedenih porcija<\/strong>. Otkrili su da velika porcija salate s niskim energetskim sadr\u017eajem ima najbolji u\u010dinak. U praksi to zna\u010di da je za vas najpovoljnija <strong>masa svje\u017eeg povr\u0107a s najmanjom mogu\u0107om koli\u010dinom ulja ili preljeva<\/strong>. To mo\u017ee biti, primjerice, mje\u0161avina lisnate salate, krastavca, raj\u010dice i rotkvice koja se koristi kao prvo jelo tijekom ru\u010dka ili ve\u010dere. <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.hr\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-751x1124.jpg\" alt=\"Kako pripremiti salatu od povr\u0107a?\" class=\"wp-image-426719\" title=\"Kako pripremiti salatu od povr\u0107a?\" 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 uklju\u010diti salate od povr\u0107a u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kao \u0161to je ve\u0107 spomenuto, \u010dini se korisnim pojesti ve\u0107u koli\u010dinu salate prije glavnog obroka, poput ru\u010dka ili ve\u010dere.<\/li>\n\n\n\n<li>Mo\u017ee se koristiti i kao me\u0111uobrok izme\u0111u glavnih obroka.<\/li>\n\n\n\n<li>No, povr\u0107e ima pozitivan u\u010dinak u bilo koje doba dana pa ga je svakako korisno imati uz svaki obrok.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kakvu salatu pripremiti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pripremite <strong>mje\u0161avinu razli\u010ditih vrsta povr\u0107a,<\/strong> poput zelene salate, raj\u010dice, rotkvice i paprike. Nema ograni\u010denja za va\u0161u ma\u0161tu, tako da mo\u017eete koristiti sve vrste koje \u017eelite.<\/li>\n\n\n\n<li>Dodajte preljev s ni\u017eim udjelom kalorija &#8211; mo\u017eete koristiti npr. balzami\u010dni ocat ili sok od limuna.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete dodati \u017eitarice, pseudo\u017eitarice ili mahunarke kao jo\u0161 jedan izvor vlakana i slo\u017eenih ugljikohidrata.<\/li>\n\n\n\n<li>Za salatu je prikladan i izvor proteina (nemasno meso, riba itd.) i zdravih masno\u0107a (ulja, ora\u0161asti plodovi i sjemenke). Me\u0111utim, ako salata sadr\u017ei slo\u017eene ugljikohidrate, masti i bjelan\u010devine, ne zaboravite da je njezina energetska vrijednost znatno ve\u0107a nego u slu\u010daju samog povr\u0107a.<\/li>\n<\/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>Uvijek se veselite sezoni lubenica? Vjerojatno nema ni\u0161ta ukusnije od svje\u017ee, ohla\u0111ene crvene lubenice. Mnogima od vas sigurno \u0107e biti drago \u010duti da se radi o jednoj od onih namirnica koje imaju nisku energetsku gusto\u0107u, a pritom mogu dobro zasititi. To je uglavnom zbog koli\u010dine <strong>vode<\/strong>, koja \u010dini \u010dak <strong>91 % njezinog sadr\u017eaja<\/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 sadr\u017ei \u0161e\u0107er, pa bi se moglo o\u010dekivati da nakon \u0161to je pojedemo,<strong> razina \u0161e\u0107era u krvi<\/strong> (glikemija) brzo poraste. \u0160e\u0107er se op\u0107enito <strong>brzo probavlja i apsorbira,<\/strong> a brzo pove\u0107anje \u0161e\u0107era u krvi \u010desto je pra\u0107eno naglim <strong>padom<\/strong>, \u0161to mo\u017ee uzrokovati, primjerice, \u017eelju za slatkim. Me\u0111utim, porast \u0161e\u0107era u krvi nakon jedenja lubenice nije tako nagao, jer je <strong>ukupna koli\u010dina \u0161e\u0107era<\/strong> relativno <strong>niska<\/strong>, to\u010dnije 6 g\/100 g. Za usporedbu, banana sadr\u017ei 12 g \u0161e\u0107era\/100 g. Osim toga, ako ju jedete zajedno s jogurtom ili drugim izvorom proteina, porast \u0161e\u0107era u krvi bit \u0107e jo\u0161 sporiji. <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>Me\u0111utim, to ne zna\u010di da biste trebali pojesti pola lubenice najednom. Idealno bi bilo pojesti <strong>2 porcije vo\u0107a<\/strong> (veli\u010dine va\u0161e \u0161ake) dnevno, a lubenica nije iznimka. <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 i hranjivih tvari sadr\u017ei 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\">Energetska vrijednost<\/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\">Proteini<\/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\">Ugljikohidrati<\/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 toga \u0161e\u0107eri<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/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\">Vlakna <\/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 class=\"wp-element-caption\"><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 uklju\u010diti lubenicu u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najpovoljnije i vjerojatno najukusnije je po\u010dastiti se lubenicom u izvornom obliku, samo kao mali me\u0111uobrok tijekom dana ili uz jogurt, svje\u017ei sir i sl.<\/li>\n\n\n\n<li>Me\u0111utim, radi raznolikosti, mo\u017eete ju koristiti u <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/smoothie-hr\/\" class=\"ek-link\">smoothiejima <\/a>ili mo\u017eete koristiti njezin sok za aromatiziranje negazirane ili gazirane vode.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"803\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1124x803.jpg\" alt=\"Lubenica u prehrani\" class=\"wp-image-426735\" style=\"width:843px;height:602px\" title=\"Lubenica u 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Bobicasto_voce\"><\/span>11. Bobi\u010dasto vo\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako tra\u017eite vo\u0107e od kojeg \u0107ete dobiti&nbsp;<strong>najmanje \u0161e\u0107era i energije,<\/strong> bobi\u010dasto vo\u0107e je pravi izbor. Ova skupina uklju\u010duje, naprimjer, sljede\u0107e vrste:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maline<\/li>\n\n\n\n<li>Borovnice<\/li>\n\n\n\n<li>Ribizli<\/li>\n\n\n\n<li>Kupine<\/li>\n\n\n\n<li>Jagode<\/li>\n\n\n\n<li>Brusnice<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovo sitno vo\u0107e karakteristi\u010dno je i po <strong>visokom udjelu vlakana i vode,<\/strong> zahvaljuju\u0107i \u010demu vas dobro zasite. U jednoj studiji znanstvenici su usporedili u\u010dinak jedenja bobi\u010dastog vo\u0107a i keksa na <strong>osje\u0107aj gladi i kasniji unos hrane.<\/strong> Utvrdili su da je nakon konzumacije vo\u0107a energetski unos iz sljede\u0107eg obroka bio manji, \u0161to je vjerojatno zbog njegovog ve\u0107eg volumena te sadr\u017eaja vode i vlakana. <span style=\"color: #ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bobi\u010dasto vo\u0107e tako\u0111er je odli\u010dan izvor<strong>&nbsp;antioksidansa<\/strong>, poput <strong>flavonoida,&nbsp;fenolnih kiselina,&nbsp;vitamina C i vitamina E,<\/strong> koji poma\u017eu tijelu u borbi protiv slobodnih radikala i smanjuju rizik od raznih bolesti. <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 i hranjivih tvari sadr\u017ei bobi\u010dasto vo\u0107e?<\/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\">Ribizli (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\">Energetska vrijednost<\/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\">Proteini<\/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\">Ugljikohidrati<\/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 toga \u0161e\u0107eri<\/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\">Masti<\/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\">Vlakna <\/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 class=\"wp-element-caption\"><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 uvrstiti bobi\u010dasto vo\u0107e u prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ovo sitno vo\u0107e izvrsnog je okusa u jogurtu ili svje\u017eem siru s raznim mueslijima ili granolama.<\/li>\n\n\n\n<li>Mo\u017eete ih koristiti i za pripremu ukusnih slastica, poput ovih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-osvjezavajuce-kocke-od-borovnice-bogate-proteinima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">plo\u010dica s borovnicama<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pahuljasti-muffini-s-cokoladom-i-malinama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">muffina<\/a>.<\/li>\n\n\n\n<li>Tako\u0111er su prikladni za smoothije ili za aromatiziranje negazirane ili mineralne vode.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1124x749.jpg\" alt=\"Bobi\u010dasto vo\u0107e u prehrani\" class=\"wp-image-426755\" style=\"width:843px;height:562px\" title=\"Bobi\u010dasto vo\u0107e u 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_bi_se_jos_namirnice_mogle_naci_na_ovom_popisu\"><\/span>Koje bi se jo\u0161 namirnice mogle na\u0107i na ovom popisu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Popis namirnica koje mogu dobro zasititi, a sadr\u017ee minimalnu koli\u010dinu kalorija, svakako ne zavr\u0161ava s onima koje smo do sada spomenuli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Druge namirnice koje bi se tako\u0111er lako mogle uklju\u010diti su razli\u010dite vrste <strong>povr\u0107a,<\/strong> kao \u0161to su <strong>kri\u017easto povr\u0107e<\/strong> (cvjeta\u010da, brokula, kupus, korabica, itd.), <strong>lisnato povr\u0107e<\/strong> ili <strong>vo\u0107no povr\u0107e<\/strong> kao \u0161to su krastavci, paprika ili raj\u010dica.<\/li>\n\n\n\n<li><strong>Nemasne vrste mesa, \u0161unke s visokim udjelom mesa&nbsp;<\/strong>ili, primjerice,&nbsp;<strong>mlije\u010dni proizvodi s ni\u017eim udjelom masti<\/strong> op\u0107enito imaju i relativno nisku koli\u010dinu kalorija.<\/li>\n\n\n\n<li>Tu bi se mogli ubrojiti i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>bjelanjci<\/strong><\/a>&nbsp;koji za razliku od \u017eumanjaka sadr\u017ee samo bjelan\u010devine.<\/li>\n\n\n\n<li>Nemojmo zaboravti ni na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>mahunarke<\/strong><\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>namirnice od cjelovitih \u017eitarica<\/strong><\/a><strong>. <\/strong>Iako im je energetska vrijednost ve\u0107a od do sada navedenih namirnica, ipak su cijenjene zbog sadr\u017eaja vlakana, slo\u017eenih ugljikohidrata i bjelan\u010devina.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponavljaju\u0107i osje\u0107aj gladi ne pripada pravilnoj prehrani, \u010dak ni kada poku\u0161avate smr\u0161avjeti. Va\u0161 cilj uvijek bi trebao biti <strong>raznovrstan i uravnote\u017een jelovnik bogat svim hranjivim tvarima,<\/strong> koji uklju\u010duje i namirnice visoke zasitnosti. Ove namirnice obi\u010dno imaju veliki volumen, visok sadr\u017eaj vode, vlakana ili proteina. Ako su redoviti dio va\u0161ih obroka, imate puno ve\u0107e \u0161anse da \u0107e va\u0161i poku\u0161aji mr\u0161avljenja pro\u0107i bez napadaja gladi i \u017eudnje za hranom te da \u0107e na kraju zavr\u0161iti uspje\u0161no.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako smatrate da je ovaj \u010dlanak koristan, nemojte ga zadr\u017eati samo za sebe ve\u0107 ga pro\u0161irite me\u0111u svojom obitelji i prijateljima.<\/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.hr\/zdrava-hrana\" 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.hr\/ribe\" 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\u0107a \u010desto ide ruku pod ruku s punim \u017eelucem. Koja vam hrana mo\u017ee pomo\u0107i da se zasitite, a da pritom sadr\u017ei minimalnu koli\u010dinu kalorija? Dana\u0161nji \u010dlanak ima odgovor na to,<\/p>\n","protected":false},"author":156,"featured_media":426537,"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":[135],"tags":[6476,6368,6968,7352],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-472949","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dijeta-hr","9":"tag-mrsavljenje-hr","10":"tag-niskokaloricna-hrana-hr","11":"tag-prehrana-hr","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>Osje\u0107ate glad kada gubite na te\u017eini? 11 niskokalori\u010dnih namirnica koje \u0107e vas zasititi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koje namirnice su zasitne i imaju malo kalorija? 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