{"id":478654,"date":"2023-07-04T14:18:07","date_gmt":"2023-07-04T12:18:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=478654"},"modified":"2023-07-04T14:18:10","modified_gmt":"2023-07-04T12:18:10","slug":"8-nacina-da-smanjite-unos-secera-i-jedete-manje-slatkog","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/8-nacina-da-smanjite-unos-secera-i-jedete-manje-slatkog\/","title":{"rendered":"8 na\u010dina da smanjite unos \u0161e\u0107era i jedete manje slatkog"},"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\/8-nacina-da-smanjite-unos-secera-i-jedete-manje-slatkog\/#Sto_uzrokuje_zelju_za_slatkim\" title=\"\u0160to uzrokuje \u017eelju za slatkim?\">\u0160to uzrokuje \u017eelju za slatkim?<\/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\/8-nacina-da-smanjite-unos-secera-i-jedete-manje-slatkog\/#Zasto_secer_moze_biti_stetan\" title=\"Za\u0161to \u0161e\u0107er mo\u017ee biti \u0161tetan?\">Za\u0161to \u0161e\u0107er mo\u017ee biti \u0161tetan?<\/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\/8-nacina-da-smanjite-unos-secera-i-jedete-manje-slatkog\/#Je_li_secer_droga_i_mozete_li_postati_ovisni_o_njemu\" title=\"Je li \u0161e\u0107er droga i mo\u017eete li postati ovisni o njemu?\">Je li \u0161e\u0107er droga i mo\u017eete li postati ovisni o njemu?<\/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\/8-nacina-da-smanjite-unos-secera-i-jedete-manje-slatkog\/#Kolika_konzumacija_secera_je_bezopasna_u_prehrani\" title=\"Kolika konzumacija \u0161e\u0107era je bezopasna u prehrani?\">Kolika konzumacija \u0161e\u0107era je bezopasna u prehrani?<\/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\/8-nacina-da-smanjite-unos-secera-i-jedete-manje-slatkog\/#8_savjeta_za_smanjenje_udjela_secera_u_prehrani\" title=\"8 savjeta za smanjenje udjela \u0161e\u0107era u prehrani\">8 savjeta za smanjenje udjela \u0161e\u0107era u prehrani<\/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\/8-nacina-da-smanjite-unos-secera-i-jedete-manje-slatkog\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li vi\u0161e puta poku\u0161ali ograni\u010diti slatki\u0161e i \u0161e\u0107er u prehrani, ali vam nije polazilo za rukom? Niste sami. Svi vole slatke okuse, ali pritom svi jako dobro znaju da ne treba pretjerivati sa \u0161e\u0107erom. A onda, kada se osjetite odlu\u010dni i motivirani, odlu\u010dite re\u0107i zbogom \u0161e\u0107eru. Prebrodite nekoliko te\u0161kih dana zahvaljuju\u0107i svojoj sna\u017enoj volji, ali na kraju vas sustigne \u017eelja za slatkim i po\u010dnete no\u0107u doslovno sanjati \u010dokoladu. Zvu\u010di li vam ovaj scenarij poznato? Mo\u017eda je vrijeme da poku\u0161ate s druga\u010dijim pristupom. Kako smanjiti \u0161e\u0107er u prehrani na razumnu mjeru, a da pritom ne brinete zbog toga? Dana\u0161nji \u010dlanak pomo\u0107i \u0107e vam u tome.<\/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_uzrokuje_zelju_za_slatkim\"><\/span><strong>\u0160to uzrokuje \u017eelju za slatkim?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sweet cravings can have many causes.&nbsp;A very common problem is the increased need for sweets in&nbsp;<strong>stressful situations<\/strong>.&nbsp;Consumption of sugar increases the level of&nbsp;<strong>dopamine<\/strong>&nbsp;and causes&nbsp;<strong>pleasant feelings<\/strong>. In psychologically demanding situations some people look for satisfaction in sweets and sweet foods. However, it is not an ideal solution, as the good feeling from eating something sweet wears off in a while. Then your body demands more, in order to once again drive stress and unpleasant feelings into a corner, at least for a while\u017delja za slatkim mo\u017ee imati mnogo uzroka. Vrlo \u010dest problem je pove\u0107ana potreba za slatkim u&nbsp;<strong>stresnim situacijama<\/strong>. Konzumacija \u0161e\u0107era pove\u0107ava razinu&nbsp;<strong>dopamina<\/strong>&nbsp;i izaziva&nbsp;<strong>ugodne osje\u0107aje<\/strong>. U psihi\u010dki zahtjevnim situacijama neki ljudi tra\u017ee zadovoljstvo u slatki\u0161ima i slatkoj hrani. Me\u0111utim, to nije idealno rje\u0161enje, jer dobar osje\u0107aj nakon \u0161to pojedete ne\u0161to slatko s vremenom nestane. Tada va\u0161e tijelo tra\u017ei vi\u0161e, kako bi stres i neugodne osje\u0107aje barem nakratko opet satjerali u kut. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li>\n\n\n\n<li>No, rje\u0161avanje svih slatki\u0161a u ku\u0107i mo\u017ee imati i <strong>fiziolo\u0161ke uzroke<\/strong>. \u0160e\u0107er se vrlo brzo apsorbira iz probavnog trakta i tako brzo pove\u0107ava <strong>razinu \u0161e\u0107era u krvi (glikemiju).<\/strong> U tom trenutku vjerojatno ste zadovoljni, puni energije i dobro raspolo\u017eeni. Me\u0111utim, \u0161to \u0161e\u0107er u krvi br\u017ee <strong>raste<\/strong>, br\u017ee <strong>pada<\/strong> i za\u010das \u0107ete do\u0107i u stanje kada vam je potrebna jo\u0161 jedna &#8220;doza \u0161e\u0107era&#8221;. Odjednom ulazite u za\u010darani krug, kada <strong>visok unos \u0161e\u0107era izaziva potrebu za jo\u0161 vi\u0161e slatkog.<\/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>Polagano i ciljano smanjenje \u0161e\u0107era<\/strong> <strong>u prehrani<\/strong> mo\u017ee vas osloboditi beskrajne spirale \u017eudnje za slatki\u0161ima i osloba\u0111anja od stresa uz pomo\u0107 slatkog. No, da bismo bezbolno mogli ograni\u010diti unos \u0161e\u0107era, prehrana mora biti uravnote\u017eena s dovoljno <strong>slo\u017eenih ugljikohidrata, proteina, zdravih masti i vlakana<\/strong>. Slo\u017eeni ugljikohidrati trebali bi \u010diniti 45 &#8211; 60 % ukupnog dnevnog energetskog unosa, masti 30 % i bjelan\u010devine 10 &#8211; 20 %. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o tome kako se rije\u0161iti \u017eelje za slatkim mo\u017eete pro\u010ditati u \u010dlanku <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)\"><strong>15 na\u010dina za borbu protiv \u017eelje za slatkim.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-1124x749.jpg\" alt=\"Koji su uzroci \u017eelje za slatkim?\" class=\"wp-image-394076\" width=\"843\" height=\"562\" title=\"Koji su uzroci \u017eelje za slatkim?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_secer_moze_biti_stetan\"><\/span><strong>Za\u0161to \u0161e\u0107er mo\u017ee biti \u0161tetan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017delja za slatkim nije jedini problem uzrokovan visokim sadr\u017eajem \u0161e\u0107era u prehrani. Svi znamo da \u0161e\u0107er tako\u0111er mo\u017ee uzrokovati zdravstvene probleme. O \u010demu se to\u010dno radi?<\/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>Visoki unos \u0161e\u0107era&nbsp;<strong>pove\u0107ava ukupni dnevni energetski unos.<\/strong> Ujedno, \u010desto je dio namirnica koje sadr\u017ee puno masno\u0107a i <strong>energetski su vrlo bogate,<\/strong> poput raznih \u010dokolada, plo\u010dica, deserta i drugih slatki\u0161a. \u0160e\u0107er je stoga uobi\u010dajeni dio <strong>visoko industrijski prera\u0111ene hrane,<\/strong> koja ima puno energije u maloj koli\u010dini, ali samo malo vrijednih nutrijenata. Pretjerana konzumacija ovih proizvoda mo\u017ee dovesti do pove\u0107anja tjelesne te\u017eine, a time i <strong>prekomjerne tjelesne te\u017eine<\/strong> i <strong>pretilosti<\/strong>.<\/li>\n\n\n\n<li><strong>Pretilost je sama po sebi zdravstveni problem,<\/strong> ali dodatno pove\u0107ava rizik od <strong>raka, kardiovaskularnih problema<\/strong> ili <strong>dijabetesa tipa 2.<\/strong> Pretilost je tako\u0111er povezana s ve\u0107im rizikom od <strong>depresije<\/strong> i drugih mentalnih bolesti.<span class=\"tadv-color\" style=\"color: #ff6600\"> [5]<\/span><\/li>\n\n\n\n<li>Pretjerana koli\u010dina \u0161e\u0107era u prehrani nije dobra ni za zube jer pove\u0107ava rizik od<strong> karijesa<\/strong>. U usnoj \u0161upljini \u0161e\u0107er prera\u0111uju <strong>bakterije,<\/strong> a rezultat tog procesa je stvaranje <strong>kiselina<\/strong>&nbsp;koje mogu o\u0161tetiti&nbsp;<strong>zubnu caklinu.<\/strong> Posebno su rizi\u010dne namirnice koje se&nbsp;<strong>lijepe za zube&nbsp;<\/strong>&#8211; npr. su\u0161eno vo\u0107e, keksi, gumene bombone i sl. Dugo ostaju u ustima i zubi su izlo\u017eeni dugotrajnom radu bakterija i stvaranju kiselina. <span class=\"tadv-color\" style=\"color: #ff6600\">[11,12]<\/span><\/li>\n\n\n\n<li>Visok sadr\u017eaj \u0161e\u0107era tako\u0111er mo\u017ee utjecati na va\u0161u ko\u017eu i pove\u0107ati rizik od akni. Vi\u0161e o tome mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-akni-manje-stresa-zdrava-tezina-i-dobra-higijena-mogu-pomoci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako se rije\u0161iti akni? Manje stresa, zdrava te\u017eina i dobra higijena mogu pomo\u0107i.<\/strong><\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-1124x749.jpg\" alt=\"\u0160to uzrokuje visok unos \u0161e\u0107era?\" class=\"wp-image-394091\" width=\"843\" height=\"562\" title=\"\u0160to uzrokuje visok unos \u0161e\u0107era?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_li_secer_droga_i_mozete_li_postati_ovisni_o_njemu\"><\/span><strong>Je li \u0161e\u0107er droga i mo\u017eete li postati ovisni o njemu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljude sna\u017eno privla\u010di \u0161e\u0107er i slatki okus, a mnogima je te\u0161ko smanjiti \u0161e\u0107er u prehrani do te mjere da vjeruju da su ovisni o njemu. To uvjerenje podupire \u010dak i \u010dinjenica da konzumacija \u0161e\u0107era uzrokuje<strong>&nbsp;sli\u010dne procese u mozgu kao, naprimjer, konzumacija droga.<\/strong> Znanstvenici jo\u0161 nisu 100 % sigurni, ali \u010dini se da bi <strong>ovisnost o \u0161e\u0107eru mogla biti stvarna.<\/strong> Ako je tako, mnogo je&nbsp;<strong>slabija&nbsp;<\/strong>u usporedbi s&nbsp;<strong>drugim ovisnostima<\/strong>. \u0160tovi\u0161e, vjerojatno <strong>nije&nbsp;sam \u0161e\u0107er ono \u0161to<\/strong> vas tjera da uvijek iznova u\u017eivate u ukusnoj hrani. Umjesto toga, to je neodoljivi&nbsp;<strong>okus hrane bogate \u0161e\u0107erom, masno\u0107om ili solju<\/strong> (tzv. hiperukusna hrana). Sigurno ste se uvjerili da vas ne privla\u010di samo \u0161e\u0107er, ve\u0107 i razna masna hrana poput \u010dokolada, slastica, masnih kobasica, odnosno bilo koje brze hrane. Sve u svemu, radi se o<strong> visoko industrijski prera\u0111enim proizvodima.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[4,6,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako se \u010dini da je ovisnost o hrani stvarna, to ne zna\u010di da se tu ne mo\u017ee ni\u0161ta u\u010diniti. <strong>Ciljane promjene u prehrani<\/strong> doista mogu u\u010diniti \u010duda i smanjiti \u017eelju za u\u017eivanjem u ovoj visoko prera\u0111enoj hrani.<\/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=\"Kolika_konzumacija_secera_je_bezopasna_u_prehrani\"><\/span><strong>Kolika konzumacija \u0161e\u0107era je bezopasna u prehrani?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Va\u0161 cilj ne mora biti dijeta bez \u0161e\u0107era.<\/strong> Za ve\u0107inu ljudi ovakva prehrana predstavlja nepotrebnu patnju i nije dobro dugoro\u010dno rje\u0161enje. Puno bolji na\u010din je<strong> kvalitetna prehrana s uravnote\u017eenim udjelom slo\u017eenih ugljikohidrata, bjelan\u010devina, zdravih masno\u0107a i vlakana,<\/strong> kod koje mo\u017eete u\u017eivati i u maloj koli\u010dini <strong>\u0161e\u0107era.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema preporukama Svjetske zdravstvene organizacije (WHO), \u0161e\u0107er ne bi trebao \u010diniti vi\u0161e od<strong> 10 % ukupnog dnevnog energetskog unosa.<\/strong> Referentna vrijednost energetskog unosa za zdravu odraslu osobu je <strong>2000 kcal<\/strong>. 10 % unosa dakle predstavlja&nbsp;<strong>200 kcal<\/strong>, \u0161to odgovara&nbsp;<strong>50 g \u0161e\u0107era (oko 10 kocki \u0161e\u0107era).<\/strong> Toliku koli\u010dinu \u0161e\u0107era mo\u017eete prona\u0107i, primjerice, u dvije velike banane, 500 ml soka od naran\u010de ili, primjerice, u 90 g mlije\u010dne \u010dokolade.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Maksimalni preporu\u010deni dnevni unos uklju\u010duje i <strong>dodani<\/strong> i prirodni \u0161e\u0107er (naprimjer, u vo\u0107u ili mlije\u010dnim proizvodima). Prije svega, potrebno je ograni\u010diti posebno&nbsp;<strong>dodani \u0161e\u0107er.<\/strong> Prirodni \u0161e\u0107er, primjerice u vo\u0107u, vezan je za vlakna, zbog \u010dega se sporije apsorbira.. <span style=\"color: #ff6600;text-align: inherit\">[7]<\/span><sup style=\"color: #ff6600;text-align: inherit\">&nbsp;<\/sup><\/p>\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=\"7677,28816,478514,6937,39070,54931,62824,72106,3864,8234,63265,9037\" ><\/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=\"8_savjeta_za_smanjenje_udjela_secera_u_prehrani\"><\/span><strong>8 savjeta za smanjenje udjela \u0161e\u0107era u prehrani<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Postupno smanjite koli\u010dinu \u0161e\u0107era<\/strong><\/h3>\n\n\n\n<p>Nemojte ponoviti istu gre\u0161ku i <strong>nemojte potpuno isklju\u010diti \u0161e\u0107er.<\/strong> Svaka promjena na bolje je dobra promjena i zato je dovoljno ako \u0161e\u0107er smanjujete <strong>malim koracima.<\/strong> Postupno ograni\u010davanje koli\u010dine \u0161e\u0107era u hrani ili pi\u0107ima pomo\u0107i \u0107e vam da<strong> se naviknete na manje slatki okus<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primjerice, ako ne mo\u017eete bez doma\u0107ih kola\u010da, nastavite ih pe\u0107i, ali smanjite koli\u010dinu \u0161e\u0107era primjerice za <strong>\u010detvrtinu<\/strong>. Slijedite isti postupak za zasla\u0111eni \u010daj, kavu itd.&nbsp;Dodajte, naprimjer, <strong>pola \u017eli\u010dice \u0161e\u0107era manje.<\/strong> S vremenom \u0107ete ga vjerojatno mo\u0107i jo\u0161 vi\u0161e smanjiti.<\/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\"><strong>2. \u0160e\u0107er barem djelomi\u010dno zamijenite sladilima<\/strong><\/h3>\n\n\n\n<p>Najbolji na\u010din za smanjenje \u0161e\u0107era u prehrani je <strong>postupno navikavanje na manje slatki okus.<\/strong> Naprimjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zasladivaci\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>zasla\u0111iva\u010di <\/strong><\/a>mogu biti od velike pomo\u0107i, jer se njima mo\u017ee zamijeniti \u0161e\u0107er. Oni vam mogu pomo\u0107i da smanjite koli\u010dinu \u0161e\u0107era u receptima za pe\u010denje ili mo\u017eete u\u017eivati u slatkim pi\u0107ima bez dodavanja \u0161e\u0107era.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-749x1124.jpeg\" alt=\"Zasla\u0111iva\u010di kao zamjena za \u0161e\u0107er\" class=\"wp-image-394106\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Postoje dvije vrste zasla\u0111iva\u010da. <strong>Nenutritivni,<\/strong> koji vam ne daju nikakvu energiju, ili<strong> nutritivni,<\/strong> koji ipak imaju znatno manje kalorija u usporedbi sa \u0161e\u0107erom. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\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\"><strong>Koje zasla\u0111iva\u010de mo\u017eete izabrati?<\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>Nenutritivni zasla\u0111iva\u010di:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stevija<\/strong> je biljka podrijetlom iz Ju\u017ene Amerike, koja se zbog slatkog okusa koristi za izradu zasla\u0111iva\u010da. Za sladak okus odgovorni su glikozidi poznati pod nazivom <strong>steviozid.<\/strong> A ti glikozidi \u010dine zasla\u0111iva\u010d, koji mo\u017eete kupiti, primjerice, u obliku kapi ili praha. Zasla\u0111iva\u010d stevija je 200 &#8211; 300 puta sla\u0111i od \u0161e\u0107era. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li><strong>Sukraloza<\/strong>&nbsp;je jo\u0161 jedan&nbsp;<strong>nenutritivni zasla\u0111iva\u010d.<\/strong> Do 600 puta je sla\u0111i od \u0161e\u0107era. \u010cesto ulazi u sastav raznih nenutritivnih <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kapi <\/a><\/strong>i <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beskaloricni-sirup-salted-caramel-350-ml.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sirupa <\/a><\/strong>koji se koriste za zasla\u0111ivanje. \u017delite li saznati vi\u0161e o sukralozi, pro\u010ditajte na\u0161 \u010dlanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sukraloza-umjetni-zasladivac-i-njen-utjecaj-na-zdravlje\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=SK-FBNF-blog&amp;fbclid=IwAR3uaKDirV5zrb3E07fbCi1I7dRECyr1yTYefkCxYpzy_ZToDl5tiQa41oE\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Sukraloza \u2013 umjetni zasla\u0111iva\u010d i njegov utjecaj na zdravlje. <\/a><\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sukraloza-umjetni-zasladivac-i-njen-utjecaj-na-zdravlje\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=SK-FBNF-blog&amp;fbclid=IwAR3uaKDirV5zrb3E07fbCi1I7dRECyr1yTYefkCxYpzy_ZToDl5tiQa41oE\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/a><\/li>\n\n\n\n<li><strong>Eritritol <\/strong>je tako\u0111er bez kalorija jer njegova energetska vrijednost iznosi 0 kcal. U odnosu na klasi\u010dni \u0161e\u0107er ima pribli\u017eno 70 % slatko\u0107e. U stvarnosti to zna\u010di da trebate koristiti malo vi\u0161e eritritola nego \u0161e\u0107era za zasla\u0111ivanje kako biste postigli isti u\u010dinak.<\/li>\n<\/ul>\n\n\n\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>Nutritivni zasla\u0111iva\u010di:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ksilitol<\/strong> spada u nutritivne zasla\u0111iva\u010de, a poznat je i kao brezin \u0161e\u0107er. Snaga zasla\u0111ivanja <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ksilitola<\/a> jednako je intenzivna kao i \u0161e\u0107er, ali ima <strong>40 % manje energije.<\/strong><\/li>\n\n\n\n<li><strong>Sirup od cikorije<\/strong> je zasla\u0111iva\u010d napravljen od <strong>korijena cikorije<\/strong>. Zahvaljuju\u0107i tome, bogat je&nbsp;<strong>vlaknima<\/strong> (inulin)&nbsp;i mo\u017ee pomo\u0107i u pove\u0107anju njegovog unosa u prehrani. Samo 5 % sadr\u017eaja sirupa od cikorije \u010dini \u0161e\u0107er. U usporedbi sa \u0161e\u0107erom, ima<strong> 45 % manje kalorija.<\/strong> Svidjet \u0107e se i onima koji tra\u017ee na\u010din da zamijene med, jer su konzistencija i okus ova dva vrlo sli\u010dni.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o zasla\u0111iva\u010dima mo\u017eete saznati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zamjene-za-secer-koji-je-zasladivac-pravi-izbor-za-vas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Zamjene za \u0161e\u0107er \u2013 koji zasla\u0111iva\u010d je pravi za vas?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Ograni\u010dite \u0161e\u0107er u pi\u0107ima<\/strong><\/h3>\n\n\n\n<p>\u0160e\u0107er u pi\u0107ima \u010desto je najve\u0107e iznena\u0111enje. Tko bi rekao da<strong>&nbsp;0,5 l aromatizirane mineralne vode&nbsp;<\/strong>mo\u017ee sadr\u017eavati do&nbsp;<strong>80 kcal<\/strong>&nbsp;(336 kJ) i&nbsp;<strong>20 g \u0161e\u0107era?<\/strong> \u0160to se ti\u010de \u0161e\u0107era, ta je koli\u010dina jednaka npr. <strong>30 g mlije\u010dne \u010dokolade.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tijekom dana popijete 500 ml zasla\u0111ene mineralne vode, to je <strong>polovica maksimalne dnevne preporu\u010dene doze \u0161e\u0107era<\/strong> prema WHO (50 g za prosje\u010dno zdravu odraslu osobu). Osim toga, \u0161e\u0107er iz pi\u0107a apsorbira se puno <strong>br\u017ee<\/strong> od \u0161e\u0107era iz hrane. Rezultat je&nbsp;<strong>nagli porast \u0161e\u0107era u krvi,<\/strong> nakon \u010dega vjerojatno slijedi nagli pad popra\u0107en jo\u0161 ve\u0107om <strong>\u017eeljom za slatkim<\/strong>. Napici vas tako\u0111er ne\u0107e sprije\u010diti da budete gladni, ali \u0107e dodati veliki broj kalorija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problem nije samo u <strong>bezalkoholnim pi\u0107ima&nbsp;<\/strong>i&nbsp;<strong>aromatiziranoj mineralnoj vodi<\/strong>, \u0161e\u0107er vreba i u <strong>sokovima, ledenom \u010daju,&nbsp;aromatiziranom pivu<\/strong>&nbsp;ili, primjerice,<strong>&nbsp;energetskim pi\u0107ima.<\/strong><\/p>\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\"><strong>Koliko \u0161e\u0107era unosite ispijanjem raznih pi\u0107a?<\/strong><\/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\">Pi\u0107e<\/th><th class=\"has-text-align-center\" data-align=\"center\">Koli\u010dina \u0161e\u0107era (u 500 ml)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Mineralna voda zasla\u0111ena \u0161e\u0107erom<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sprite<\/td><td class=\"has-text-align-center\" data-align=\"center\">41 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vinea<\/td><td class=\"has-text-align-center\" data-align=\"center\">47.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fanta<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Coca-cola&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pepsi<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zasla\u0111eni ledeni \u010daj<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bezalkoholni cider<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetsko pi\u0107e<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sok<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Iz tablice mo\u017eete vidjeti da 500 ml zasla\u0111enog pi\u0107a (koli\u010dina koja se lako mo\u017ee popiti u roku od nekoliko minuta) \u010desto pokriva <strong>maksimalni preporu\u010deni dnevni unos \u0161e\u0107era.<\/strong> Zasla\u0111ena pi\u0107a bi stoga trebala biti <strong>jedan od prvih proizvoda<\/strong> koje \u0107ete ograni\u010diti kada poku\u0161avate smanjiti koli\u010dinu \u0161e\u0107era u svojoj prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, mnoge ljude mo\u017ee iznenaditi koli\u010dina \u0161e\u0107era koju \u010dovjek unese tijekom dana<strong> ispijanjem zasla\u0111ene kave ili \u010daja.<\/strong> Jeste li se ikada susreli s argumentom &#8220;Pa, stavljam samo jednu \u017eli\u010dicu \u0161e\u0107era&#8221;? No, ako u jutarnju i popodnevnu kavu dodate jednu \u017eli\u010dicu \u0161e\u0107era, a nave\u010der se po\u010dastite \u010dajem, to ukupno iznosi oko <strong>15 g \u0161e\u0107era.<\/strong> I prije nego \u0161to shvatite, dosegnuta je tre\u0107ina maksimalnog preporu\u010denog unosa \u0161e\u0107era.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o \u0161e\u0107eru u pi\u0107ima mo\u017eete saznati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Gdje se kriju teku\u0107e kalorije i kako te prazne kalorije sprje\u010davaju mr\u0161avljenje?<\/strong><\/a><\/p>\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\"><strong>Kako smanjiti koli\u010dinu \u0161e\u0107era u pi\u0107ima?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Smanjite dozu zasla\u0111enih pi\u0107a.<\/strong> Umjesto dnevnih 500 ml limunade, popijte, recimo, samo 200 ml. Time \u0107ete smanjiti koli\u010dinu \u0161e\u0107era koju unosite, ali i dalje mo\u017eete u\u017eivati u omiljenom pi\u0107u. Zamijenite li 500 ml cole s 50 g \u0161e\u0107era za 200 ml, unijet \u0107ete 30 g \u0161e\u0107era manje.<\/li>\n\n\n\n<li><strong>Razrijedite slatka pi\u0107a.<\/strong> <strong>Sok<\/strong> ili <strong>zasla\u0111ena mineralna voda<\/strong>&nbsp;su ukusni \u010dak i kada se pomije\u0161aju s negaziranom ili gaziranom nezasla\u0111enom vodom. Nato\u010dite si manju koli\u010dinu pi\u0107a, a ostatak \u010da\u0161e napunite nekom od ovih teku\u0107ina. Postupno pove\u0107avajte udio obi\u010dne vode.<\/li>\n\n\n\n<li>Svoj unos teku\u0107ine mo\u017eete diverzificirati pi\u0107ima kojima ste dodali nenutritivne <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zasladivaci\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>zasla\u0111iva\u010de<\/strong><\/a>.<\/li>\n\n\n\n<li><strong>Kada ste navikli zasla\u0111ivati \u010daj ili kavu,<\/strong> smanjite koli\u010dinu \u0161e\u0107era na<strong>&nbsp;pola<\/strong>&nbsp;na po\u010detku kako biste se postupno navikli na manje slatki okus. Ako se ne \u017eelite odre\u0107i slatke kave ili \u010daja, uvijek mo\u017eete probati neki od zasla\u0111iva\u010da.<\/li>\n\n\n\n<li><strong>Tako\u0111er mo\u017ee biti od pomo\u0107i da zamijenite \u0161e\u0107er u kavi mlijekom.<\/strong> Kava \u0107e biti <strong>bla\u017ea<\/strong> i <strong>malo sla\u0111a<\/strong> zahvaljuju\u0107i prirodnom sadr\u017eaju \u0161e\u0107era u mlijeku.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osnova unosa teku\u0107ine trebala bi biti <strong>voda, mineralna voda <\/strong>ili <strong>nezasla\u0111eni&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cajevi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>tea<\/strong><\/a>. Radi raznolikosti, mogu\u0107e ih je aromatizirati npr. <strong>limunovim sokom<\/strong>, raznim <strong>za\u010dinskim biljem<\/strong> (metvica, mati\u010dnjak i sl.), <strong>vo\u0107em<\/strong> (u vodu infuzirati svje\u017ee ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">liofilizirano &nbsp;<\/a>vo\u0107e) ili vodu mo\u017eete aromatizirati s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">BCAA<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-1124x749.jpg\" alt=\"Kako ograni\u010diti \u0161e\u0107er u pi\u0107ima?\" class=\"wp-image-394139\" width=\"843\" height=\"562\" title=\"Kako ograni\u010diti \u0161e\u0107er u pi\u0107ima?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Jedite manje slatki\u0161a i zasla\u0111ene hrane<\/strong><\/h3>\n\n\n\n<p>Najvi\u0161e \u0161e\u0107era u hrani ima u<strong> desertima, keksima, \u010dokoladama, mekim pecivima<\/strong> (kroasani, peciva i sl.),<strong> kola\u010dima<\/strong> i ostalim namirnicama s nepreglednog popisa slatki\u0161a. Skrivaju se i \u010dekaju te na svakom koraku, a te\u0161ko im je odoljeti. Nije ni \u010dudo, jer ove namirnice svojom neodoljivom kombinacijom \u0161e\u0107era i masno\u0107e izazivaju tako ugodne osje\u0107aje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, osim&nbsp;<strong>\u0161e\u0107era<\/strong>&nbsp;i uglavnom&nbsp;<strong>masti niske kvalitete<\/strong>, ne sadr\u017ee gotovo nikakve druge hranjive tvari. To su&nbsp;<strong>nutritivno siroma\u0161ne namirnice,<\/strong> koje su uglavnom izvor&nbsp;<strong>velike koli\u010dine kalorija.<\/strong> Naprimjer, jedna \u010dokoladica od 50 g mo\u017ee imati oko 250 kcal (1050 kJ), \u0161to odgovara obroku koji se sastoji od <strong>kri\u0161ke ra\u017eenog kruha, krem sira i dvije kri\u0161ke tvrdog sira<\/strong>. Ove su namirnice energetski iste, ali nakon \u0161to ih pojedete osje\u0107at \u0107ete se <strong>bitno druga\u010dije.<\/strong> Kruh sa sirom&nbsp;<strong>mo\u017ee vas zasititi na dulje vrijeme,<\/strong> dok \u010dokoladica zadovoljava samo trenutnu \u017eelju za slatkim. Uskoro \u0107ete ponovno <strong>ogladnjeti,<\/strong> a vjerojatno \u0107e se vratiti i <strong>\u017eelja za slatkim.<\/strong><\/p>\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\"><strong>Kako smanjiti koli\u010dinu slatki\u0161a u prehrani?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ne nosite ovu hranu ku\u0107i.<\/strong> Manje su \u0161anse da \u0107ete \u017eudjeti za ne\u010dim \u0161to ne vidite. Tako\u0111er, ne mo\u017eete jesti ono \u0161to nemate kod ku\u0107e.<\/li>\n\n\n\n<li>Kada \u017eudnju za slatkim prati i glad, prije svega pojedite <strong>zdrav obrok<\/strong>. Umjesto keksa za doru\u010dak posegnite za jogurtom s vo\u0107em. Takav obrok \u0107e vas <strong>zasititi<\/strong> i vjerojatno&nbsp;<strong>smanjiti<\/strong> \u017eelju za slatkim.<\/li>\n\n\n\n<li><strong>Po\u010dastite se slatki\u0161ima, ali u manjim koli\u010dinama.<\/strong> Dodate li jogurtu s vo\u0107em malu koli\u010dinu spomenutih omiljenih keksa, <strong>zadovoljit \u0107ete apetit<\/strong> i ujedno se<strong> zasititi.<\/strong><\/li>\n\n\n\n<li><strong>Prona\u0111ite manje slatke verzije svojih omiljenih poslastica.<\/strong> Zamijenite mlije\u010dnu \u010dokoladu alternativom s ve\u0107im udjelom kakaa. Probajte kekse s integralnim p\u0161eni\u010dnim bra\u0161nom i manjim udjelom \u0161e\u0107era itd.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Proteinske plo\u010dice <\/strong><\/a><strong>mogu poslu\u017eiti i kao hranjivi slatki\u0161i. <\/strong>One suzbijaju \u017eelju za slatkim, a budu\u0107i da su u pravilu zasla\u0111ene sladilima, ne\u0107ete unositi \u0161e\u0107er, a ujedno \u0107e vas, zahvaljuju\u0107i sadr\u017eaju proteina, i zasititi.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-1124x749.jpg\" alt=\"Kako konzumirati manje \u0161e\u0107era?\" class=\"wp-image-394154\" width=\"843\" height=\"562\" title=\"Kako konzumirati manje \u0161e\u0107era?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Bolje je da sami zasladite hranu<\/strong><\/h3>\n\n\n\n<p>Ogromnu koli\u010dinu \u0161e\u0107era sadr\u017ee namirnice u kojima \u0161e\u0107era niti ne mora biti. Prehrana mnogih ljudi puna je&nbsp;aromatiziranih jogurta,&nbsp;<strong>zasla\u0111enog kefir mlijeka<\/strong>&nbsp;ili, naprimjer,<strong>&nbsp;slatkih \u017eitarica za doru\u010dak.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sadr\u017eaj \u0161e\u0107era u spomenutoj hrani (i mnogoj drugoj) obi\u010dno je <strong>previsok.<\/strong> S druge strane, kada kupite nezasla\u0111enu verziju hrane i sami je aromatizirate, mo\u017eda \u0107ete se iznenaditi kada otkrijete da bi vam<strong> manje slatki okus mogao biti dovoljan.<\/strong> Na taj na\u010din mo\u017eete<strong> utjecati i na koli\u010dinu \u0161e\u0107era <\/strong>u hrani, a opet u\u017eivati u njezinom ugodnom slatkom okusu.<\/p>\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\"><strong>Kako se zasla\u0111ena i nezasla\u0111ena verzija nekih proizvoda razlikuju u sadr\u017eaju \u0161e\u0107era?<\/strong><\/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\">Nezasla\u0111eni proizvod<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sadr\u017eaj \u0161e\u0107era \/ 100 g<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zasla\u0111eni proizvod<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sadr\u017eaj \u0161e\u0107era \/ 100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Obi\u010dan jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Aromatizirani jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obi\u010dno kefir mlijeko<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Aromatizirano kefir mlijeko<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-muesli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Muesli<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pe\u010deni m\u00fcsli<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nezasla\u0111ena instant zobena ka\u0161a<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zasla\u0111ena instant zobena ka\u0161a<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Prema tablici o\u010dito je da je za vas zdravije kupovati <strong>nezasla\u0111enu hranu.<\/strong> Uvijek ju mo\u017eete sami aromatizirati i u\u010diniti ugodnijom prema svojim \u017eeljama. \u010cesto \u0107e dobiveni sadr\u017eaj \u0161e\u0107era biti ni\u017ei od onoga u kupljenim zasla\u0111enim varijantama.<\/p>\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\"><strong>Kako aromatizirati osnovne nezasla\u0111ene proizvode i po \u010demu se razlikuju od zasla\u0111enih?<\/strong><\/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\"><strong>Zasla\u0111eni proizvod<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sadr\u017eaj \u0161e\u0107era \/ porcija<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Nezasla\u0111eni proizvod kojem je dodan okus kod ku\u0107e<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sadr\u017eaj \u0161e\u0107era \/ porcija<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Aromatizirani vo\u0107ni jogurt (150 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.5<\/td><td class=\"has-text-align-center\" data-align=\"center\">Obi\u010dni jogurt sa \u017elicom pekmeza Obi\u010dni jogurt sa sirupom od cikorije<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g 5.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aromatizirano kefir mlijeko (300 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Obi\u010dni kefir sa \u017elicom kakaa i sirupom od cikorije<\/td><td class=\"has-text-align-center\" data-align=\"center\">13.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Instant zobene pahuljice zasla\u0111ene \u0161e\u0107erom (55 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zobene pahuljice sa 100 ml mlijeka i 1 \u017eli\u010dicom sirupa od cikorije Zobene pahuljice sa 20 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteina sirutke<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4 g 1.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pe\u010deni muesli (50 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Doma\u0107a granola, primjerice ova od <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskava-granola-s-orasastim-plodovima-i-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zobi, kvinoje i ora\u0161astih plodova<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">2.3 g&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ako potro\u0161ite nekoliko minuta na pripremu ne\u010deg slatkog, dobit \u0107ete <strong>raznovrsniju<\/strong>&nbsp;i&nbsp;<strong>zanimljiviju prehranu<\/strong>.<\/p>\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\"><strong>\u010cime mo\u017eete zasladiti hranu?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Koristite uglavnom&nbsp;svje\u017ee vo\u0107e.<\/strong> Alternativno, mo\u017eete ga zamijeniti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">liofiliziranim vo\u0107em<\/a>.<\/li>\n\n\n\n<li>Ako \u017eelite ne\u0161to nekonvencionalnije, mo\u017eete poku\u0161ati dodati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-banana-u-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vo\u0107e u prahu<\/strong><\/a>. \u017dli\u010dicom pekmeza mo\u017eete za\u010diniti jogurte, ka\u0161ice i drugu hranu.<\/li>\n\n\n\n<li>Jogurtu, svje\u017eem siru ili kiselim napicima mo\u017eete dodati &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/granola\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">granolu<\/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)\">muesli<\/a> koji jelu daju slatki okus.<\/li>\n\n\n\n<li>Druge opcije uklju\u010duju nenutritivne ili nutritivne zasla\u0111iva\u010de.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-925240050-1124x750.jpg\" alt=\"Kako zasla\u0111ivati na zdrav na\u010din?\" class=\"wp-image-394193\" width=\"843\" height=\"563\" title=\"Kako zasla\u0111ivati na zdrav na\u010din?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Koristite manje \u0161e\u0107era u pe\u010denju i kuhanju<\/strong><\/h3>\n\n\n\n<p>Ve\u0107ina recepata za kola\u010de, muffine, slastice i pala\u010dinke obi\u010dno sadr\u017ei koli\u010dinu \u0161e\u0107era koja bi bila dovoljna za duplu porciju istih. Primjerice, dvije kri\u0161ke kola\u010da mogu sadr\u017eavati 15 g \u0161e\u0107era, \u0161to je tre\u0107ina maksimalnog preporu\u010denog dnevnog unosa.<\/p>\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\"><strong>Ovi savjeti mogu vam pomo\u0107i da smanjite udio \u0161e\u0107era:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Postupno smanjite&nbsp;koli\u010dinu dodanog \u0161e\u0107era.<\/strong> Prvo smanjite npr. za tre\u0107inu, kasnije mo\u017eete probati s pola koli\u010dine.<\/li>\n\n\n\n<li><strong>Djelomi\u010dno ili potpuno zamijenite \u0161e\u0107er zasla\u0111iva\u010dima.<\/strong><\/li>\n\n\n\n<li><strong>Dodani \u0161e\u0107er zamijenite svje\u017eim vo\u0107em.<\/strong> Pasirana banana ili naribana jabuka odli\u010dno funkcioniraju kod pe\u010denja.<\/li>\n\n\n\n<li>Dodavanje arome koja je druga\u010dija od one slatke tako\u0111er mo\u017ee pomo\u0107i u ograni\u010davanju \u0161e\u0107era. Osvje\u017eite svoje kola\u010de razli\u010ditim <strong>za\u010dinima,<\/strong> na primjer <strong>cimetom, vanilijom ili za\u010dinom za medenjake.<\/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>Za vi\u0161e inspiracije pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zamjene-za-secer-koji-je-zasladivac-pravi-izbor-za-vas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako bo\u017ei\u0107no pe\u010denje u\u010diniti zdravijim?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-1124x749.jpg\" alt=\"Kako pe\u0107i bez kori\u0161tenja \u0161e\u0107era?\" class=\"wp-image-394210\" width=\"843\" height=\"562\" title=\"Kako pe\u0107i bez kori\u0161tenja \u0161e\u0107era?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Jedite dovoljno slo\u017eenih ugljikohidrata, proteina i vlakana<\/strong><\/h3>\n\n\n\n<p>\u010cesta \u017eelja za slatkim i velika potreba za \u0161e\u0107erom \u010desto su posljedica&nbsp;<strong>neuravnote\u017eene&nbsp;<\/strong>i<strong>&nbsp;nekvalitetne prehrane.<\/strong> Kada u prehrani nedostaje&nbsp;<strong>slo\u017eenih ugljikohidrata, proteina<\/strong> ili <strong>vlakana<\/strong>, tijelo reagira zahtjevom za brzim i bogatim izvorom energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osoba koja jede kroasane s Nutellom za doru\u010dak i naru\u010di pizzu za ru\u010dak vjerojatno \u0107e imati puno ve\u0107u \u017eelju za slatkim tijekom dana nego netko tko ujutro u\u017eiva u bijelom jogurtu sa zobi i vo\u0107em te ribi s krumpirom i povr\u0107em za ru\u010dak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste smanjili \u017eelju za slatkim, slijedite na\u010dela <strong>zdravog tanjura<\/strong> &#8211; napunite \u00bd tanjura povr\u0107em ili vo\u0107em, \u00bc tanjura dodijelite slo\u017eenim ugljikohidratima, a preostalu \u00bc tanjura napunite proteinima. Vi\u0161e o tome kako sastaviti uravnote\u017eenu prehranu mo\u017eete pro\u010ditati u \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\"><img decoding=\"async\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/09\/visual_en-HR.png\" alt=\"Zdravi tanjur\" title=\"Kako bi trebao izgledati zdravi tanjur?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>8. \u010citajte deklaracije na pakiranjima hrane i pripazite na sadr\u017eaj \u0161e\u0107era<\/strong><\/h3>\n\n\n\n<p>Velika koli\u010dina dodanog \u0161e\u0107era mo\u017ee se sakriti i tamo gdje je ne biste <strong>o\u010dekivali.<\/strong> Stoga je potrebno<strong>&nbsp;\u010ditati deklaracije na hrani.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije svega, obratite pozornost na&nbsp;<strong>sastav hrane.<\/strong> Hrana sadr\u017ei najvi\u0161e onih sastojaka koji su&nbsp;navedeni <strong>na samom po\u010detku popisa<\/strong>. <strong>\u0160to prije nai\u0111ete na \u0161e\u0107er navedeni na popisu sastojaka, to \u0107e ga vi\u0161e biti u hrani.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemojte se dati zavarati \u0161e\u0107erom skrivenim iza <strong>drugog imena.<\/strong><\/p>\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\"><strong>Koja hrana jo\u0161 uvijek zapravo sadr\u017ei \u0161e\u0107er?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fruktozni sirup<\/li>\n\n\n\n<li>Kukuruzni sirup<\/li>\n\n\n\n<li>\u0160e\u0107er od \u0161e\u0107erne repe<\/li>\n\n\n\n<li>Kokosov\/sme\u0111i\/\u0161e\u0107er od trske<\/li>\n\n\n\n<li>Maltodekstrin<\/li>\n\n\n\n<li>Maltoza<\/li>\n\n\n\n<li>Med<\/li>\n\n\n\n<li>Sirup od ri\u017ee \/ javora \/ datulja \/ agave<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugo najva\u017enije mjesto koje treba provjeriti nakon \u0161to ste pro\u0161li kroz popis sastojaka je <strong>tablica nutritivnih vrijednosti.<\/strong> Tamo \u0107ete prona\u0107i ukupni sadr\u017eaj <strong>ugljikohidrata<\/strong> i ispod njih kvadrati\u0107 &#8220;od \u010dega \u0161e\u0107era&#8221;. \u0160to je ni\u017ei sadr\u017eaj \u0161e\u0107era, to <strong>bolje.<\/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, izraz \u0161e\u0107er pokriva i&nbsp;<strong>dodani<\/strong>&nbsp;i&nbsp;<strong>onaj \u0161e\u0107er koji se prirodno pojavljuje.<\/strong> \u0160e\u0107er se prirodno nalazi u vo\u0107u i mlije\u010dnim proizvodima, pa se nemojte iznenaditi kada se u tablici nutritivne vrijednosti na pakiranju obi\u010dnog jogurta pojavi nekoliko grama \u0161e\u0107era. Zato je preporu\u010dljivo <strong>kombinirati \u010ditanje tablice i popisa sastojaka<\/strong> kako biste znali koji je izvor sadr\u017eanog \u0161e\u0107era.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o \u010ditanju i razumijevanju onoga na deklaracijama na hrani mo\u017eete saznati u \u010dlanku <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-citati-deklaracije-na-hrani-i-na-sto-treba-paziti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako \u010ditati deklaracije na hrani i na \u0161to treba paziti?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span><strong>\u0160to biste trebali zapamtiti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pretjerana koli\u010dina \u0161e\u0107era u prehrani dovodi do<strong>&nbsp;pretilosti,<\/strong> \u0161to pove\u0107ava rizik od <strong>kardiovaskularnih, tumorskih<\/strong> i drugih bolesti. <strong>Stoga je potrebno ograni\u010diti<\/strong> \u0161e\u0107er. No, nije ga se potrebno u potpunosti rije\u0161iti, ve\u0107 ga smanjiti tako da \u010dini manje od 10 % ukupnog energetskog unosa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Postupno<\/strong> smanjite sadr\u017eaj \u0161e\u0107era. Usredoto\u010dite se na ograni\u010davanje <strong>slatkih pi\u0107a<\/strong>, koristite <strong>manje \u0161e\u0107era pri pe\u010denju,<\/strong> dajte prednost <strong>nezasla\u0111enoj<\/strong> hrani i umjesto toga je aromatizirajte u svojoj kuhinji. Pritom ne zaboravite paziti na <strong>deklaracije<\/strong> na pakiranjima hrane i pobrinite se da imate <strong>uravnote\u017eenu prehranu<\/strong> koja sadr\u017ei sve hranjive tvari. Pomo\u0107i \u0107e vam ako se usredoto\u010dite na odabir \u0161to vi\u0161e bazi\u010dnih namirnica, a manje prera\u0111enih. Automatski \u0107ete smanjiti udio \u0161e\u0107era i pove\u0107ati kvalitetu prehrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li prijatelje koji bi cijenili informacije o tome kako smanjiti \u0161e\u0107er u prehrani? Ne zadr\u017eavajte \u010dlanak za sebe ve\u0107 ga podijelite s njima.<\/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\/zasladivaci\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDried Fruit\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>Jeste li vi\u0161e puta poku\u0161ali smanjiti unos \u0161e\u0107era, ali nije bilo uspjeha? Mo\u017eda to niste u\u010dinili na pravi na\u010din. Dana\u0161nji \u010dlanak pomo\u0107i \u0107e vam da postupno smanjite unos \u0161e\u0107era i rije\u0161ite se \u017eelje za slatkim.<\/p>\n","protected":false},"author":156,"featured_media":394261,"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":[6668,7352,6956,7268],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-478654","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-plan-prehrane-hr","9":"tag-prehrana-hr","10":"tag-zamjene-za-secer-hr","11":"tag-zasladivaci-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>8 na\u010dina da smanjite unos \u0161e\u0107era i jedete manje slatkog - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako smanjiti unos \u0161e\u0107era i rije\u0161iti se \u017eelje za slatkim? 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