{"id":483738,"date":"2023-07-26T09:53:18","date_gmt":"2023-07-26T07:53:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=483738"},"modified":"2023-07-26T09:53:19","modified_gmt":"2023-07-26T07:53:19","slug":"7-nasvetov-o-tem-kako-zmanjsati-kolicino-visoko-predelanih-zivil-v-prehrani-in-se-prehranjevati-bolj-zdravo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/7-nasvetov-o-tem-kako-zmanjsati-kolicino-visoko-predelanih-zivil-v-prehrani-in-se-prehranjevati-bolj-zdravo\/","title":{"rendered":"7 nasvetov o tem, kako zmanj\u0161ati koli\u010dino visoko predelanih \u017eivil v prehrani in se prehranjevati bolj zdravo"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-o-tem-kako-zmanjsati-kolicino-visoko-predelanih-zivil-v-prehrani-in-se-prehranjevati-bolj-zdravo\/#Kaj_so_visoko_predelana_zivila\" title=\"Kaj so visoko predelana \u017eivila?\">Kaj so visoko predelana \u017eivila?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-o-tem-kako-zmanjsati-kolicino-visoko-predelanih-zivil-v-prehrani-in-se-prehranjevati-bolj-zdravo\/#7_nasvetov_o_tem_kako_zmanjsati_kolicino_visoko_predelanih_zivil_v_prehrani_in_se_prehranjevati_bolj_zdravo\" title=\"7 nasvetov o tem, kako zmanj\u0161ati koli\u010dino visoko predelanih \u017eivil v prehrani in se prehranjevati bolj zdravo\">7 nasvetov o tem, kako zmanj\u0161ati koli\u010dino visoko predelanih \u017eivil v prehrani in se prehranjevati bolj zdravo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-o-tem-kako-zmanjsati-kolicino-visoko-predelanih-zivil-v-prehrani-in-se-prehranjevati-bolj-zdravo\/#Zakljucna_misel\" title=\"Zaklju\u010dna misel\">Zaklju\u010dna misel<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hiter sodobni \u017eivljenjski slog vpliva na razli\u010dne vidike na\u0161ega \u017eivljenja, pri \u010demer prehrana ni izjema. Ko gre za hrano, se pogosto <strong>odlo\u010damo za hitre re\u0161itve v obliki visoko predelane hrane<\/strong>. \u010ceprav morda ponujajo udobje in enostavnost, je dejstvo, da so povezane z vrsto civilizacijskih te\u017eav in bolezni, vklju\u010dno s pove\u010danjem telesne te\u017ee in debelostjo. V dana\u0161njem \u010dlanku si oglejmo, kako v svojem \u017eivljenju zmanj\u0161ati koli\u010dino visoko predelane hrane in se izogniti razli\u010dnim te\u017eavam, povezanim z njenim prehranskim profilom.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Kaj_so_visoko_predelana_zivila\"><\/span>Kaj so visoko predelana \u017eivila?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden se poglobimo v konkretne nasvete, je treba razumeti, kaj pomeni izraz visoko predelana hrana. Morda boste presene\u010deni, ko boste izvedeli, da se \u0161tevilni od teh izdelkov redno pojavljajo tudi v va\u0161i nakupovalni ko\u0161arici. Visoko predelana \u017eivila so izdelki, ki so bili <strong>podvr\u017eeni razli\u010dnim tehnolo\u0161kim postopkom<\/strong>, zaradi katerih so obogateni z razli\u010dnimi dodatki, zaradi katerih se bistveno <strong>razlikujejo od prvotnih surovin in nepredelanih \u017eivil<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cilj teh postopkov je obi\u010dajno <strong>podalj\u0161anje roka uporabnosti<\/strong> ali izbolj\u0161anje okusa, vendar pogosto na ra\u010dun dodajanja razli\u010dnih <strong>aditivov in substanc<\/strong>. V sestavi teh \u017eivil pogosto najdemo ve\u010dje koli\u010dine dodanih sladkorjev (kot je glukozno-fruktozni sirup), soli, transma\u0161\u010dob, konzervansov, sladil, arom, manj kakovostnih delov mesa in drugih sestavin. Primeri zelo visoko predelanih \u017eivil so <strong>\u010dokolada, sladoled, sladke pija\u010de, sladko pecivo, \u010dips, predelano meso, klobase, pi\u0161\u010dan\u010dji hleb\u010dki, zamrznjeni krompir\u010dek, juhe v plo\u010devinkah<\/strong>, <strong>hot dogi<\/strong> in drugo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1144655849-1124x749.jpg\" alt=\"Visoko predelana \u017eivila\" class=\"wp-image-480829\" title=\"Visoko predelana \u017eivila\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1144655849-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1144655849-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1144655849.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>V visoko predelani hrani so obi\u010dajno<strong> rafinirani ogljikovi hidrati, oja\u010devalci okusa, visoka vsebnost ma\u0161\u010dob, soli ali sladkorja<\/strong>. Poleg tega je zanje zna\u010dilna <strong>velika koli\u010dina energije v majhni koli\u010dini \u017eivila<\/strong> (visoka energijska gostota) in nizka hranilna vrednost. Poleg tega imajo visoko predelana \u017eivila zaradi nizke vsebnosti vlaknin in beljakovin nizko zasi\u010denost, kar pomeni, da zlahka zau\u017eijete veliko koli\u010dino teh \u017eivil, ne da bi se po\u010dutili siti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160e huje je, da z njimi zau\u017eijete precej kalorij, kar lahko negativno vpliva na va\u0161o telesno te\u017eo. Prehrana, ki temelji na teh \u017eivilih, lahko s\u010dasoma privede do nekaterih te\u017eav. Glede na razli\u010dne \u0161tudije je u\u017eivanje visoko predelane hrane povezano z ve\u010djim tveganjem za bolezni srca in o\u017eilja, pove\u010danje telesne te\u017ee, sladkorno bolezen, debelost in drugo. <span class=\"tadv-color\" style=\"color: #ff6600\">[1 &#8211; 3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"7_nasvetov_o_tem_kako_zmanjsati_kolicino_visoko_predelanih_zivil_v_prehrani_in_se_prehranjevati_bolj_zdravo\"><\/span>7 nasvetov o tem, kako zmanj\u0161ati koli\u010dino visoko predelanih \u017eivil v prehrani in se prehranjevati bolj zdravo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite zmanj\u0161ati omenjena tveganja, se prehranjujte bolj zdravo, imejte nadzor nad hrano in pazite na svojo te\u017eo. Visoko predelana \u017eivila ne smejo biti pogost del va\u0161e prehrane. Vendar ne skrbite, tukaj je nekaj <strong>nasvetov, kako se jim izogniti ali jih vsaj omejiti<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">1. Razmi\u0161ljajte med nakupovanjem<\/h3>\n\n\n\n<p>Z omejevanjem visoko predelanih \u017eivil je najbolje za\u010deti \u017ee med nakupovanjem. Poskusite <strong>prekiniti rutino kupovanja roglji\u010dkov, krofov ali drugega sladkega peciva<\/strong>. Enako velja za \u010dips, predelano meso, klobase, prekajeno meso in druga visoko predelana \u017eivila, ki vas lahko mikajo z ve\u010djimi in cenovno ugodnej\u0161imi embala\u017eami XXL. Za ob\u010dasne pribolj\u0161ke lahko kupite manj\u0161e porcije iz te kategorije, vendar si <strong>prizadevajte sestaviti svoj seznam \u017eivil tako, da se ne boste v veliki meri zana\u0161ali na ta \u017eivila<\/strong>. <strong>Ne pozabite, da \u010de ne boste dali v nakupovalno ko\u0161arico, tega ne boste imeli doma. \u010ce je nimate doma, je ne morete pojesti<\/strong>.<strong style=\"font-size: 1rem\">&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas ta tema zanima, ne spreglejte na\u0161ih <a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-za-pravilno-izbiro-in-nakup-zivil\/\"><strong>7 nasvetov o tem, kako pravilno izbrati in nakupovati \u017eivila<\/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 is-style-h3\">2. U\u017eivajte ve\u010d sve\u017eih \u017eivil<\/h3>\n\n\n\n<p>V prehrano posku\u0161ajte vklju\u010diti ve\u010d nepredelanih \u017eivil, ki vsebujejo manj kalorij ter <strong>ve\u010d vitaminov, vlaknin in drugih koristnih hranil<\/strong>. Sadje in zelenjava sta odli\u010dna primera. Vklju\u010dimo jih lahko v prakti\u010dno vsak obrok, saj zagotavljajo dragocene hranilne snovi. Pri pripravi omlete na primer namesto slanine ali salame dodajte \u0161pina\u010do. Prav tako lahko bolje izberete sladke zajtrke, tako da sladke \u017eitarice zamenjate za <a href=\"https:\/\/gymbeam.si\/nutty-mix-z-jagodami-gymbeam.html\"><strong>me\u0161anico ovsenih kosmi\u010dev,<\/strong> <strong>ore\u0161\u010dkov<\/strong> <strong>in semen<\/strong><\/a> ali poskusite ovsene kosmi\u010de s sve\u017eim sadjem, sladkane s <a href=\"https:\/\/gymbeam.si\/sirup-cikorije-gymbeam.html\"><strong>cikorijinim sirupom<\/strong><\/a>. Ta sve\u017ea \u017eivila ne le pove\u010dajo velikost porcije in zavzamejo ve\u010d prostora na kro\u017eniku, temve\u010d tudi ne dodajo velike koli\u010dine dodatnih kalorij in lahko u\u010dinkovito nadomestijo manj primerne sestavine. \u010ce pri roki nimate sve\u017eega sadja ali zelenjave, so lahko primerna alternativa zamrznjena zelenjava ali liofilizirano sadje. Vendar ne pozabite, da gre za bolj koncentrirane vire energije, zato je zmernost klju\u010dnega pomena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Enak pristop lahko uporabite tudi za meso. Visoko predelane razli\u010dice mesa so pripravljene s konzerviranjem, dimljenjem, soljenjem, su\u0161enjem in dodajanjem drugih snovi. Tak\u0161na \u017eivila so na primer \u0161unka, salama, hot dogi, klobase in slanina. Zato posku\u0161ajte <strong>omejiti te vrste predelanega mesa in se raje odlo\u010dite za sve\u017ee in nepredelano meso, ki ga lahko pripravite doma<\/strong>. Pomembno je opozoriti, da se za <strong>nepredelano \u0161teje tudi zamrznjeno meso ali meso, ki je bilo mehansko obdelano<\/strong>, na primer razrezano. <span class=\"tadv-color\" style=\"color: #ff6600\">[5 &#8211; 6]<\/span><\/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\/2023\/07\/iStock-1069996668-1124x750.jpg\" alt=\"Nadomestite zelo predelana \u017eivila s sve\u017eimi \u017eivili\" class=\"wp-image-481148\" width=\"843\" height=\"563\" title=\"Nadomestite zelo predelana \u017eivila s sve\u017eimi \u017eivili\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1069996668-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1069996668-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1069996668-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1069996668.jpg 2015w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">3. Vsaj delno nadomestite rafinirane ogljikove hidrate<\/h3>\n\n\n\n<p>Rafinirani ogljikovi hidrati so visoko predelana \u017eivila, bogata z ogljikovimi hidrati, ki so jim med predelavo odvzeli <strong>vlaknine, vitamine, minerale<\/strong> in druga koristna hranila. Postanejo hitri viri energije, ki ne zagotavljajo dolgotrajne sitosti. V praksi so to kruh, \u017eemlje in drugo pecivo iz bele moke ter ne\u017eno pecivo, kot so roglji\u010dki. Nekateri primeri izdelkov iz bele moke vklju\u010dujejo nekatere vrste testenin, pi\u0161kotov in keksov. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ob\u010dasno si jih lahko privo\u0161\u010dite, vendar je pomembno, da rafinirane ogljikove hidrate u\u017eivate zmerno. Ve\u010dino va\u0161e prehrane naj sestavljajo nerafinirani ogljikovi hidrati (v polnozrnatih izdelkih), ki obi\u010dajno vsebujejo <strong>ve\u010d vlaknin, koristnih za zdravo prebavo<\/strong>. Poleg tega nerafinirani ogljikovi hidrati vsebujejo <strong>vitamine, minerale in druga dragocena hranila<\/strong> ter zagotavljajo dolgotrajnej\u0161o sitost. \u010ce na primer obo\u017eujete kruh in testenine, poskusite navadne razli\u010dice zamenjati s polnozrnatimi nadomestki. Drugi primeri nerafiniranih ogljikovih hidratov so <strong>sadje, zelenjava, ovseni kosmi\u010di, krompir in stro\u010dnice, kot so fi\u017eol, \u010di\u010derika in soja<\/strong>. <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<p>\u010ce vas zanima tema ogljikovih hidratov, si lahko ve\u010d o njih preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\"><strong>Ogljikovi hidrati: Razvrstitev, viri, prebava, funkcije v telesu in optimalni vnos<\/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 is-style-h3\">4. Pri roki imejte zdrave prigrizke<\/h3>\n\n\n\n<p>Med napornimi dnevi je dobro imeti pri roki prigrizke, ki bodo zajezili lakoto. \u010ce pa je va\u0161a shramba polna prehransko revnih prigrizkov, kot so \u010dips, krekerji, bomboni, \u010dokolade, pi\u0161koti, pi\u0161koti in druge sladkarije, je izbira bolj zdrave poti lahko izziv. Zato je pomembno, da pri polnjenju nakupovalne ko\u0161arice razmi\u0161ljate vnaprej. Namesto obi\u010dajnih sladkarij poskusite izbrati razli\u010dne alternative. Navdih lahko poi\u0161\u010dete v na\u0161em izboru <a href=\"https:\/\/gymbeam.si\/proteinski-prigrizki\"><strong>prigrizkov<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To so \u017eivila, ki vsebujejo <strong>ve\u010d beljakovin in vlaknin ter manj sladkorja in ma\u0161\u010dob<\/strong>. Z vidika nasi\u010denosti so veliko bolj u\u010dinkovita. Priljubljeni zdravi prigrizki so <a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\">beljakovinske plo\u0161\u010dice<\/a>, naravni ore\u0161\u010dki in semena, masla iz ore\u0161\u010dkov ali nesladkani mle\u010dni izdelki. \u010ce \u017eelite pote\u0161iti \u017eeljo po sladkem, si lahko privo\u0161\u010dite beli jogurt s sve\u017eim sadjem in pestjo ore\u0161\u010dkov ali semen. Lahko pa si pripravite tudi hitre doma\u010de prigrizke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce nimate \u010dasa za pripravo prigrizkov, vam bo \u010dlanek K<a href=\"https:\/\/gymbeam.si\/blog\/5-nasvetov-za-izbiro-dobre-beljakovinske-ploscice\/\"><strong>ako izbrati kakovostno beljakovinsko plo\u0161\u010dico<\/strong><\/a> zagotovo pri\u0161el prav. Pomagal vam bo orientirati se na trgu in izbrati najbolj\u0161o re\u0161itev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred odhodom od doma lahko na primer zapakirate posodo s humusom in sesekljano zelenjavo. Poskusite lahko tudi <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hrustljavi-krekerji-s-semeni\/\">hrustljave krekerje s semeni<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kokosove-ploscice-prelite-s-cokolado\/\">kokosom<\/a> ali nepe\u010dene <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-piskoti-z-arasidovim-maslom-brez-peke\/\">pi\u0161kote z ara\u0161idovim maslom<\/a>. \u010ce boste imeli pri roki enega od teh pi\u0161kotkov, vam ne bo treba ste\u010di v pekarno in impulzivno pose\u010di po krofih, ki jih boste morda poplaknili s sladoledom, napolnjenim s \u0161e ve\u010d sladkorja.<\/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\/2023\/07\/Snimka-obrazovky-2023-07-10-o-9.51.11-1124x692.png\" alt=\"Pri roki imejte zdrave prigrizke\" class=\"wp-image-480880\" width=\"843\" height=\"519\" title=\"Pri roki imejte zdrave prigrizke\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-10-o-9.51.11-1124x692.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-10-o-9.51.11-400x246.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-10-o-9.51.11-1536x946.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-10-o-9.51.11-2048x1262.png 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">5. Pijte manj gaziranih pija\u010d in ve\u010d vode<\/h3>\n\n\n\n<p>Nadaljujmo s temo teko\u010dih sladkorjev. Vse gazirane pija\u010de in napitki, sladkani s sladkorjem, spadajo v kategorijo visoko predelanih \u017eivil. Naj gre za priljubljeno kolo, limonado ali energijske pija\u010de, vsem je skupno eno &#8211; kalorije v obliki enostavnega sladkorja. Ve\u010dina ljudi te kalorije zau\u017eije nevede, \u010deprav so <strong>povezane z ve\u010djim tveganjem za prekomerno telesno te\u017eo ali debelost<\/strong>. Na primer, <strong>en liter kole vsebuje pribli\u017eno 450 kalorij<\/strong>, kar je enakovredno polnemu obroku. \u010ce v enem dnevu zau\u017eijete dvolitrsko steklenico, \u017ee dose\u017eete skoraj polovico dnevnega vnosa kalorij za osebo, katere dnevna prehrana zna\u0161a <strong>2000 kalorij<\/strong>. In to niti ne vklju\u010duje hrane, ki jo zau\u017eijete \u010dez dan. <span class=\"tadv-color\" style=\"color: #ff6600\">[8 &#8211; 9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato posku\u0161ajte omejiti te sladke pija\u010de. \u010ce ste navajeni dnevno popiti ve\u010d litrov gazirane pija\u010de, se morate tega lotiti postopoma. Namesto navadne sladkane razli\u010dice lahko <strong>pripravite<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-brezalkoholni-osvezilni-poletni-napitki\/\"><strong>doma\u010do limonado<\/strong><\/a>, sladkano na primer s <a href=\"https:\/\/gymbeam.si\/stevia-tabs-gymbeam.html\">stevio<\/a>, <a href=\"https:\/\/gymbeam.si\/eritritol-1000g-gymbeam.html\">eritritolom<\/a> ali <a href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\">ksilitolom<\/a>. Druga zanimiva mo\u017enost so lahko aromatizirane mineralne vode, ki ne vsebujejo sladkorja. Na za\u010detku pa bo morda dovolj, \u010de boste svoj najljub\u0161i sok ali kolo razred\u010dili z vodo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aromatizirani <a href=\"https:\/\/gymbeam.si\/bcaa\/gymbeam\">BCAA v prahu<\/a> so prav tako pogosto priljubljena re\u0161itev, saj lahko izbolj\u0161ajo okus vode, hkrati pa zagotavljajo koristne <a href=\"https:\/\/gymbeam.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/\"><strong>aminokisline<\/strong><\/a>. S postopnim zmanj\u0161evanjem sladkanih pija\u010d boste morda dosegli to\u010dko, ko vam bo zadostovala navadna voda z limono, limeto in navadno vodo. Prijeten bonus je lahko, da boste z <strong>izlo\u010ditvijo sladkih pija\u010d zmanj\u0161ali dnevni vnos kalorij, kar bo pozitivno vplivalo na va\u0161e telo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o teko\u010dih kalorijah, si lahko preberete na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\"><strong>Kje se skrivajo teko\u010de kalorije in kako te prazne kalorije prepre\u010dujejo huj\u0161anje<\/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\/2023\/07\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg\" alt=\"Pijte manj gaziranih pija\u010d in ve\u010d vode\" class=\"wp-image-480898\" width=\"843\" height=\"562\" title=\"Pijte manj gaziranih pija\u010d in ve\u010d vode\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Copy-of-\u0424\u043e\u0442\u043e-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Copy-of-\u0424\u043e\u0442\u043e-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Copy-of-\u0424\u043e\u0442\u043e-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">6. Jejte ve\u010d doma\u010de hrane in manj hitre hrane<\/h3>\n\n\n\n<p>Pod te\u017eo obveznosti pogosto zanemarimo pripravo obrokov. Lakota nas nato sili, da naro\u010dimo pico ali drugo hitro hrano, ki nam prinese kratkoro\u010dno zadovoljstvo. Na koncu je tak\u0161na prehrana bogata z visoko predelanimi \u017eivili in prina\u0161a prej omenjena tveganja. Ena od re\u0161itev je lahko <strong>priprava kakovostnih doma\u010dih obrokov iz hranljivih sestavin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce obroke pripravljate sami, imate popoln nadzor nad sestavinami in se zlahka izognete mo\u010dno predelanim \u017eivilom. <strong>Poskusite kuhati iz sve\u017eih\/osnovnih sestavin in uporabljajte nerafinirane ogljikove hidrate<\/strong>. \u010ce imate malo \u010dasa za kuhanje, na\u010drtujte vnaprej in pripravljajte obroke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri pripravi doma\u010dih obrokov poskrbite, da vsebujejo vsa <strong>bistvena makrohranila: beljakovine, ogljikove hidrate<\/strong> in<strong> ma\u0161\u010dobe<\/strong>. Pripravite lahko ve\u010d razli\u010dic, ki jih lahko preprosto kombinirate. Odli\u010dna mo\u017enost je na primer me\u0161anje ocvrtega mesa ali <a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\"><strong>tofuja<\/strong><\/a> z zelenjavo, ki slu\u017ei kot vir beljakovin in ma\u0161\u010dob. Dodajte kompleksne ogljikove hidrate, kot sta <a href=\"https:\/\/gymbeam.si\/polnozrnati-kuskus-gymbeam.html\"><strong>kuskus<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/rjava-bulgur-psenica-gymbeam.html\"><strong>bulgur<\/strong><\/a>, in zadeva je pripravljena. Pripravljene obroke lahko shranite tudi v zamrzovalnik, saj trajajo dlje in jih je mogo\u010de zlahka pogreti. Tako lahko u\u017eivate v bolj zdravih in minimalno predelanih jedeh, ne da bi vam bilo treba vsak dan kuhati. Na\u0161 <strong><a href=\"https:\/\/gymbeam.si\/blog\/nacrt-priprave-obrokov-za-2000-kcal\/\">vzor\u010dni na\u010drt priprave obrokov<\/a><\/strong> vam je lahko pri tem v navdih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se ob\u010dasno znajdete v restavraciji s hitro prehrano, se vam ni treba po\u010dutiti krive. \u0160e vedno lahko naredite dober kompromis in izberete bolj zdrave mo\u017enosti. <strong>Izogibajte se mo\u010dno ocvrtim kalori\u010dnim bombam<\/strong> in se raje odlo\u010dite za jedi z \u017eara. Dober primer je zavitek, ki obi\u010dajno vsebuje pi\u0161\u010danca na \u017earu, zelenjavo in majhno koli\u010dino omake kot vir ma\u0161\u010dobe. \u010ce je mogo\u010de, se odlo\u010dite za <strong>preliv ali omako na osnovi jogurta<\/strong>. Zdravo izbiro lahko sklenete tako, da sladke pija\u010de zamenjate z vodo. Poleg tega skoraj vsaka veriga hitre prehrane na svoji spletni strani ponuja informacije o hranilni vrednosti, ki vam lahko pomagajo pri bolj\u0161i izbiri. <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<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\/2023\/07\/iStock-588595864-1124x749.jpg\" alt=\"\" class=\"wp-image-480915\" width=\"843\" height=\"562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-588595864-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-588595864-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-588595864.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">7. Ne stremite k popolnosti in uporabljajte pravilo 80\/20<\/h3>\n\n\n\n<p>Kljub zgoraj omenjenim u\u010dinkovitim strategijam si ne prizadevajte za popolnost, ko gre za omejevanje visoko predelane hrane. Pretirano omejevanje lahko privede do te\u017eav, kot so <a href=\"https:\/\/gymbeam.si\/blog\/motnje-hranjenja-zakaj-se-pojavljajo-kaksni-so-simptomi-in-posledice\/\"><strong>motnje hranjenja<\/strong><\/a>. \u010ce si katero koli \u017eivilo privo\u0161\u010dite le ob\u010dasno, vam to ne bo \u0161kodilo, <a href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/\"><strong>pravilo 80\/20<\/strong><\/a> pa je pri tem lahko zelo koristno. Po njem naj bi <strong>80% energijskega vnosa predstavljala hranljiva hrana, preostalih 20%<\/strong> pa lahko zau\u017eijete z \u017eivili, kot so pica, \u010dokolada ali druge priljubljene dobrote.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hkrati ne posku\u0161ajte spremeniti vsega naenkrat, zlasti \u010de je bila visoko predelana hrana ve\u010d let redni del va\u0161e prehrane. Bolje je delati <strong>majhne korake, ki so bolj trajnostni<\/strong>, kot pa uvajati drasti\u010dne spremembe, ki ne bodo trajne in lahko privedejo do razo\u010daranja. Na za\u010detku vam ni treba spremeniti celotne dnevne rutine; preprosto za\u010dnite z bolj <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\">zdravim<\/a><\/strong> zajtrkom ali vsakim od dnevnih obrokov z dodajanjem sadja in zelenjave. Kasneje se lahko osredoto\u010dite na izbolj\u0161anje hidracije s \u010disto vodo in postopoma prilagodite druge obroke, kot sta kosilo ali ve\u010derja. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Zakljucna_misel\"><\/span>Zaklju\u010dna misel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Visoko predelana hrana in obroki se skrivajo povsod, kamor se odpravite. \u010ceprav jim v dana\u0161njem hitrem \u017eivljenjskem slogu zlahka podle\u017eemo, <strong>prina\u0161ajo razli\u010dna tveganja, ki lahko dolgoro\u010dno vplivajo na va\u0161e zdravje<\/strong>. Zato upamo, da boste znali ceniti nekaj na\u0161ih nasvetov, ki vam bodo pomagali omejiti ali nadomestiti ta \u017eivila in izbolj\u0161ati va\u0161e splo\u0161ne prehranjevalne navade. Kot vedno pa je pomembno, da si <strong>ne prizadevate za popolnost in da spremembe uvajate postopoma<\/strong>. Ne glede na to, ali gre za pravilo 80\/20, zmanj\u0161anje sladkih pija\u010d ali rafiniranih ogljikovih hidratov, boste z majhnimi koraki lahko dolgoro\u010dno ohranili nove navade. In to je pomembno, kajne?<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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>V tem \u010dlanku vam bomo svetovali, kako se lotiti nakupovanja \u017eivil, kako nadomestiti rafinirane ogljikove hidrate in sladke pija\u010de ter omejiti visoko predelana \u017eivila.<\/p>\n","protected":false},"author":120,"featured_media":481130,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7359,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-483738","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-prehrana-sl","9":"tag-zdrav-zivljenjski-slog","10":"tag-zdravje","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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