{"id":485560,"date":"2023-08-10T14:12:27","date_gmt":"2023-08-10T12:12:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=485560"},"modified":"2023-08-10T14:12:31","modified_gmt":"2023-08-10T12:12:31","slug":"7-savjeta-kako-smanjiti-visokopreradenu-hranu-u-vasoj-prehrani-i-jesti-zdravije","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-smanjiti-visokopreradenu-hranu-u-vasoj-prehrani-i-jesti-zdravije\/","title":{"rendered":"7 savjeta kako smanjiti visokoprera\u0111enu hranu u va\u0161oj prehrani i jesti zdravije"},"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\/7-savjeta-kako-smanjiti-visokopreradenu-hranu-u-vasoj-prehrani-i-jesti-zdravije\/#Sto_je_visokopreradena_hrana\" title=\"\u0160to je visokoprera\u0111ena hrana?\">\u0160to je visokoprera\u0111ena hrana?<\/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\/7-savjeta-kako-smanjiti-visokopreradenu-hranu-u-vasoj-prehrani-i-jesti-zdravije\/#7_savjeta_kako_ograniciti_visokopreradenu_hranu_u_vasoj_prehrani\" title=\"7 savjeta kako ograni\u010diti visokoprera\u0111enu hranu u va\u0161oj prehrani\">7 savjeta kako ograni\u010diti visokoprera\u0111enu hranu u va\u0161oj prehrani<\/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\/7-savjeta-kako-smanjiti-visokopreradenu-hranu-u-vasoj-prehrani-i-jesti-zdravije\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ubrzan moderan na\u010din \u017eivota uzima danak u raznim aspektima na\u0161eg \u017eivota, a na\u0161a prehrana nije iznimka. Kad je rije\u010d o hrani, \u010desto se <strong>odlu\u010dujemo za brza rje\u0161enja u obliku visokoprera\u0111enih namirnica.<\/strong> Iako mogu ponuditi prakti\u010dnost i lako\u0107u, ostaje \u010dinjenica da su povezane s nizom civilizacijskih problema i bolesti, uklju\u010duju\u0107i debljanje i pretilost. U dana\u0161njem \u010dlanku pogledajmo kako smanjiti upotrebu visokoprera\u0111ene hrane u na\u0161im \u017eivotima i izbje\u0107i razne probleme povezane s njenim nutritivnim 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=\"Sto_je_visokopreradena_hrana\"><\/span>\u0160to je visokoprera\u0111ena hrana?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to se upustimo u konkretne savjete, va\u017eno je razumjeti \u0161to se podrazumijeva pod visokoprera\u0111enom hranom. Mo\u017eda \u0107ete se iznenaditi kad saznate da se mnogi od ovih proizvoda tako\u0111er redovito pojavljuju u va\u0161oj ko\u0161arici. Visokoprera\u0111ene namirnice proizvodi su koji su pro\u0161li <strong>razli\u010dite tehnolo\u0161ke procese <\/strong>koji su ih obogatili raznim dodacima zbog kojih su znatno <strong>razli\u010dite od izvornih sirovina i neprera\u0111enih namirnica<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cilj tih procesa obi\u010dno je <strong>produ\u017eiti rok trajanja ili pobolj\u0161ati okus,<\/strong> ali \u010desto dolaze nau\u0161trb dodavanja raznih <strong>aditiva i tvari hrani.<\/strong> U sastavu tih namirnica \u010desto \u0107ete prona\u0107i ve\u0107e koli\u010dine dodanih \u0161e\u0107era (kao \u0161to je glukozno-fruktozni sirup), soli, transmasti, konzervansa, zasla\u0111iva\u010da, aroma, dijelova mesa ni\u017ee kvalitete i drugih sastojaka. Primjeri visokoprera\u0111ene hrane uklju\u010duju <strong>\u010dokoladu, sladoled, slatka pi\u0107a, slatka peciva, \u010dips, prera\u0111eno meso, kobasice, pile\u0107e medaljone, smrznuti pomfrit, konzervirane juhe, hrenovke<\/strong> i jo\u0161 mnogo toga.<\/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=\"Visokoprera\u0111ena hrana\" class=\"wp-image-480829\" title=\"Visokoprera\u0111ena hrana\" 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>U visokoprera\u0111enoj hrani obi\u010dno \u0107ete prona\u0107i <strong>prera\u0111ene ugljikohidrate, poja\u010diva\u010de okusa, visoke razine masno\u0107e, soli ili \u0161e\u0107era.<\/strong> \u0160tovi\u0161e, karakterizira je <strong>velika koli\u010dina energije u maloj koli\u010dini hrane (visoka energetska gusto\u0107a) i niska nutritivna vrijednost.<\/strong> Osim toga, zbog niskog sadr\u017eaja vlakana i proteina, visokoprera\u0111ena hrana ima nisku sposobnost zasi\u0107enja, \u0161to zna\u010di da mo\u017eete lako konzumirati veliku koli\u010dinu bez osje\u0107aja sitosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 je lo\u0161ije to \u0161to iz njih unosite zna\u010dajnu koli\u010dinu kalorija, \u0161to mo\u017ee negativno utjecati na va\u0161u te\u017einu. Prehrana koja se temelji na tim namirnicama mo\u017ee s vremenom dovesti do nekih problema. Konzumacija visokoprera\u0111ene hrane povezana je s ve\u0107im rizikom od kardiovaskularnih bolesti, debljanja, dijabetesa, pretilosti i vi\u0161e, prema raznim istra\u017eivanjima. <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    <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=\"39070,62824,38920,47731,5333,5951,75292,47731,5383,36625,67696,67690\" ><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"7_savjeta_kako_ograniciti_visokopreradenu_hranu_u_vasoj_prehrani\"><\/span>7 savjeta kako ograni\u010diti visokoprera\u0111enu hranu u va\u0161oj prehrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite smanjiti spomenute rizike, jedite zdravije, preuzmite kontrolu nad hranom i vi\u0161e pazite na svoju te\u017einu. Jako prera\u0111ena hrana ne bi trebala biti \u010dest dio va\u0161e prehrane. Ali ne brinite se, evo nekoliko <strong>savjeta kako je izbje\u0107i ili barem ograni\u010diti.<\/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 dok kupujete<\/h3>\n\n\n\n<p>\u0160to se ti\u010de ograni\u010denja visokoprera\u0111ene hrane, najbolje je po\u010deti tijekom kupnje. Poku\u0161ajte prekinuti svoju rutinu kupnje kroasana, krafni ili drugih slatkih peciva. Isto vrijedi i za \u010dips, mesne prera\u0111evine, kobasice, suhomesnate proizvode i ostale visokoprera\u0111ene namirnice koje bi vas mogle namamiti svojim ve\u0107im, isplativijim XXL pakiranjem. Mo\u017eete kupiti manje porcije iz te kategorije kao povremenu poslasticu, ali <strong>nastojte sastaviti svoj popis namirnica tako da se uvelike ne oslanja na te namirnice.<\/strong> Zapamtite, <strong>ako ne stavite ne\u0161to u svoju ko\u0161aricu, ne\u0107ete to imati kod ku\u0107e. Ako nemate to kod ku\u0107e, ne mo\u017eete jesti.<\/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>Ako vas zanima ova tema, svakako nemojte propustiti na\u0161ih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 savjeta o pravilnom odabiru i kupnji namirnica.<\/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. Konzumirajte vi\u0161e svje\u017eih namirnica<\/h3>\n\n\n\n<p>Poku\u0161ajte uklju\u010diti vi\u0161e neprera\u0111ene hrane u svoju prehranu, koja ima ni\u017ei sadr\u017eaj kalorija i vi\u0161e vitamina, vlakana i drugih korisnih hranjivih tvari. Vo\u0107e i povr\u0107e izvrsni su primjeri. Mogu se uklopiti u gotovo svaki obrok, osiguravaju\u0107i vrijedne hranjive tvari. Kad radite omlet, primjerice, dodajte \u0161pinat umjesto slanine ili salame. Tako\u0111er mo\u017eete bolje odabrati za slatke doru\u010dke tako da zamijenite zasla\u0111ene \u017eitarice <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/nutty-mix-s-jagodama-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mje\u0161avinom zobi, ora\u0161astih plodova i sjemenki<\/strong><\/a> ili probajte zobenu ka\u0161u sa svje\u017eim vo\u0107em zasla\u0111enu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sirup-od-cikorije-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sirupom od cikorije<\/strong><\/a><strong>. <\/strong>Te svje\u017ee namirnice pove\u0107avaju veli\u010dinu porcije i zauzimaju vi\u0161e prostora na va\u0161em tanjuru, ali tako\u0111er ne dodaju zna\u010dajnu koli\u010dinu dodatnih kalorija i mogu u\u010dinkovito zamijeniti manje prikladne sastojke. Ako nemate svje\u017ee vo\u0107e ili povr\u0107e pri ruci, prikladna alternativa mo\u017ee biti smrznuto povr\u0107e ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/suseno-voce\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>liofilizirano vo\u0107e<\/strong><\/a><strong>.<\/strong> Me\u0111utim, imajte na umu da su oni koncentriraniji izvori energije, tako da je umjerenost klju\u010dna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete primijeniti isti pristup i na meso. Visokoprera\u0111ene verzije mesa pripremaju se konzerviranjem, dimljenjem, soljenjem, su\u0161enjem i dodavanjem drugih tvari. Primjeri te hrane uklju\u010duju \u0161unku, salamu, hrenovke, kobasice i slaninu. Stoga poku\u0161ajte ograni\u010diti to prera\u0111eno meso i <strong>odlu\u010dite se za svje\u017ee i neprera\u0111eno meso koje mo\u017eete kuhati kod ku\u0107e.<\/strong> <strong>Va\u017eno je napomenuti da se smrznuto meso<\/strong> ili meso koje je bilo podvrgnuto mehani\u010dkoj preradi, kao \u0161to je rezanje, <strong>tako\u0111er smatra neprera\u0111enim. <\/strong><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=\"Zamijenite visokoprera\u0111enu hranu svje\u017eim namirnicama\" class=\"wp-image-481148\" width=\"843\" height=\"563\" title=\"Zamijenite visokoprera\u0111enu hranu svje\u017eim namirnicama\" 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. Barem djelomi\u010dno zamijenite prera\u0111ene ugljikohidrate<\/h3>\n\n\n\n<p>Prera\u0111eni ugljikohidrati odnose se na visokoprera\u0111enu hranu bogatu ugljikohidratima koja je li\u0161ena <strong>vlakana, vitamina, minerala i drugih korisnih hranjivih tvari<\/strong> tijekom obrade. Postaju brzi izvori energije koji ne omogu\u0107uju dugotrajnu sitost. U praksi to uklju\u010duje kruh, kiflice i druga peciva od bijelog bra\u0161na, kao i lisnata peciva poput kroasana. Neki primjeri proizvoda od bijelog bra\u0161na uklju\u010duju odre\u0111ene vrste tjestenine, kola\u010di\u0107a i keksa. <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>Svakako mo\u017eete u\u017eivati u tim namirnicama povremeno, ali va\u017eno je da konzumirate prera\u0111ene ugljikohidrate umjereno. Ve\u0107ina va\u0161e prehrane trebala bi se sastojati od neprera\u0111enih ugljikohidrata (koji se nalaze u proizvodima od cjelovitih \u017eitarica), koji obi\u010dno imaju <strong>vi\u0161i sadr\u017eaj vlakana korisnih za zdravu probavu.<\/strong> Nadalje, neprera\u0111eni ugljikohidrati sadr\u017ee <strong>vitamine, minerale i druge vrijedne hranjive tvari<\/strong> te osiguravaju dugotrajniju sitost. Na primjer, ako volite kruh i tjesteninu, poku\u0161ajte zamijeniti obi\u010dne verzije alternativama od cjelovitih \u017eitarica. Drugi primjeri neprera\u0111enih ugljikohidrata uklju\u010duju vo\u0107e, povr\u0107e, zobene\/ra\u017eene pahuljice, krumpir i mahunarke poput graha, slanutka i soje. <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>Ako vas zanima tema ugljikohidrata, vi\u0161e o njima u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Co_su_rafinovane_sacharidy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ugljikohidrati: klasifikacija, izvori, probava, funkcije u tijelu i optimalan unos.<\/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. Dr\u017eite zdrave snackove pri ruci<\/h3>\n\n\n\n<p>Tijekom napornih dana, odli\u010dno je imati snackove pri ruci za suzbijanje gladi. Me\u0111utim, ako je va\u0161a smo\u010dnica puna nutritivno lo\u0161ih snackova poput \u010dipsa, krekera, \u010dokoladica, \u010dokolada, kola\u010di\u0107a, keksa i drugih slatki\u0161a, mo\u017ee biti izazovno odabrati zdraviji put. Stoga je va\u017eno razmi\u0161ljati unaprijed dok punite svoju ko\u0161aricu. Umjesto uobi\u010dajenih slatki\u0161a, poku\u0161ajte se odlu\u010diti za razne alternative. Mo\u017eete prona\u0107i nadahnu\u0107e u <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinski-snackovi\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">na\u0161em izboru snackova<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To su <strong>namirnice koje sadr\u017ee ve\u0107e koli\u010dine proteina i vlakana, ali i manje \u0161e\u0107era i masti.<\/strong> \u0160to se ti\u010de sitosti, puno su u\u010dinkovitije. Popularni zdravi snackovi uklju\u010duju <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinske plo\u010dice<\/a>, prirodne ora\u0161aste plodove i sjemenke, maslace od ora\u0161astih plodova ili nezasla\u0111ene mlije\u010dne proizvode. Kako biste zadovoljili \u017eelju za ne\u010dim slatkim, mo\u017eete u\u017eivati u bijelom jogurtu sa svje\u017eim vo\u0107em i \u0161akom ora\u0161astih plodova ili sjemenki. Me\u0111utim, mo\u017eete tako\u0111er pripremiti brze doma\u0107e snackove.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da nemate vremena za pripremu snackova, \u010dlanak <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako odabrati kvalitetnu proteinsku plo\u010dicu<\/strong><\/a> svakako \u0107e dobro do\u0107i. Pomo\u0107i \u0107e vam u snala\u017eenju na tr\u017ei\u0161tu i odabiru najboljeg rje\u0161enja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primjer, mo\u017eete pripremiti posudu humusa s nasjeckanim povr\u0107em prije odlaska iz ku\u0107e. Tako\u0111er mo\u017eete isprobati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskavi-krekeri-sa-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hrskave krekere sa sjemenkama<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-plocice-od-kokosa-prelivene-cokoladom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kokosove<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kolacici-s-maslacem-od-kikirikija-bez-pecenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kola\u010di\u0107e s maslacem od kikirikija<\/a> bez pe\u010denja. Ako imate jedan od tih pri ruci, to bi vas trebalo sprije\u010diti da otr\u010dite u pekarnicu i impulzivno zgrabite krafne, koje biste mogli zaliti frappuccinom punjenim vrhnjem s jo\u0161 vi\u0161e \u0161e\u0107era.<\/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=\"Imajte zdrave grickalice pri ruci\" class=\"wp-image-480880\" width=\"843\" height=\"519\" title=\"Imajte zdrave grickalice pri ruci\" 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 manje gaziranih pi\u0107a, a vi\u0161e vode<\/h3>\n\n\n\n<p>Nastavimo s temom teku\u0107ih \u0161e\u0107era. Sva gazirana pi\u0107a i napitci zasla\u0111eni \u0161e\u0107erom glavne su namirnice u kategoriji visokoprera\u0111ene hrane. Bilo da se radi o omiljenoj koli, limunadi ili energetskim pi\u0107ima, sve to ima jednu zajedni\u010dku stvar \u2013 kalorije u obliku jednostavnog \u0161e\u0107era. Ve\u0107ina ljudi nesvjesno konzumira te kalorije, iako su <strong>povezane s ve\u0107im rizikom od prekomjerne tjelesne te\u017eine ili pretilosti.<\/strong> Na primjer, jedna litra kole sadr\u017ei pribli\u017eno <strong>450 kalorija, \u0161to mo\u017ee biti jednako punom obroku.<\/strong> Ako popijete bocu od dvije litre u jednom danu, ve\u0107 ste dosegli gotovo polovicu dnevnog unosa kalorija za nekog \u010dija dnevna prehrana iznosi 2000 kalorija. A to \u010dak ne uklju\u010duje hranu koju jedete tijekom dana. <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>Stoga poku\u0161ajte ograni\u010diti te slatke napitke. Naravno, ako ste navikli piti nekoliko litara gaziranih pi\u0107a dnevno, tome \u0107ete morati pristupiti postupno. Umjesto obi\u010dne zasla\u0111ene verzije, mo\u017eete <strong>pripremiti <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-bezalkoholni-osvjezavajuci-ljetni-napici\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>doma\u0107u limunadu<\/strong><\/a>&nbsp;zasla\u0111enu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/stevija-tablete-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stevijom<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">eritritolom<\/a> ili <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)\">ksilitolom<\/a>, na primjer. Jo\u0161 jedna zanimljiva opcija mogu biti aromatizirane mineralne vode koje ne sadr\u017ee \u0161e\u0107er. Me\u0111utim, u po\u010detku mo\u017ee biti dovoljno da razrijedite svoj omiljeni sok ili kolu vodom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aromatizirani <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bcaa\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BCAA u prahu<\/a> tako\u0111er su \u010desto popularno rje\u0161enje jer mogu pobolj\u0161ati okus vode dok istovremeno pru\u017eaju korisne <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>aminokiseline<\/strong><\/a><strong>.<\/strong> Postupnim smanjenjem unosa pi\u0107a zasla\u0111enih \u0161e\u0107erom, mo\u017eete do\u0107i do to\u010dke kad \u0107e obi\u010dni limun, limeta i voda biti dovoljni. Lijep bonus mo\u017ee biti to \u0161to \u0107ete <strong>izbacivanjem slatkih napitaka smanjiti dnevni unos kalorija, \u0161to \u0107e imati pozitivan u\u010dinak na va\u0161 organizam.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o teku\u0107im kalorijama, mo\u017eete pro\u010ditati na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/#Kolko_kalorii_a_cukru_obsahuju_oblubene_napoje_a_preco_smoothie_napoje_nie_su_az_take_zdrave\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gdje se skrivaju teku\u0107e kalorije i kako vas te prazne kalorije sprje\u010davaju da gubite kilograme?<\/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 manje gaziranih pi\u0107a, a vi\u0161e vode\" class=\"wp-image-480898\" width=\"843\" height=\"562\" title=\"Pijte manje gaziranih pi\u0107a, a vi\u0161e 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. Jedite vi\u0161e doma\u0107ih obroka, a manje brze hrane<\/h3>\n\n\n\n<p>Pod teretom obaveza \u010desto zanemarimo pripremu obroka. Glad nas tad natjera da naru\u010dimo pizzu ili drugu brzu hranu, \u0161to nam donosi kratkotrajno zadovoljstvo. Na kraju, takva prehrana bogata je visokoprera\u0111enom hranom i nosi prije spomenute rizike. Jedno rje\u0161enje mo\u017ee biti <strong>priprema po\u0161tenih doma\u0107ih obroka od hranjivih sastojaka.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako pripremate obroke sami, imate potpunu kontrolu nad sastojcima i mo\u017eete lako izbje\u0107i visokoprera\u0111enu hranu. <strong>Poku\u0161ajte kuhati sa svje\u017eim\/osnovnim sastojcima i upotrebljavajte neprera\u0111ene ugljikohidrate.<\/strong> Ako imate malo vremena za kuhanje, planirajte unaprijed i pripremite obroke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad pripremate doma\u0107a jela, pobrinite se da sadr\u017ee sve <strong>esencijalne makronutrijente: proteine, ugljikohidrate i masti.<\/strong> Mo\u017eete pripremiti nekoliko varijanti koje se mogu lako kombinirati. Na primjer, odli\u010dna je opcija pr\u017eeno meso ili <a href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tofu<\/strong><\/a> s povr\u0107em, koje slu\u017ei kao izvor proteina i masti. Dodajte slo\u017eene ugljikohidrate poput <a href=\"https:\/\/gymbeam.hr\/integralni-couscous-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kus-kusa<\/strong><\/a> ili <a href=\"https:\/\/gymbeam.hr\/smeda-bulgur-psenica-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bulgura<\/strong><\/a> i rije\u0161ili ste stvar. Mo\u017eete tako\u0111er spremiti pripremljena jela u zamrziva\u010d jer traju du\u017ee i mogu se lako podgrijati. Tako mo\u017eete u\u017eivati u zdravijim i minimalno obra\u0111enim jelima bez potrebe za svakodnevnim kuhanjem. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Na\u0161 primjer plana obroka i vodi\u010d za pripremu obroka<\/strong><\/a> mo\u017ee vas nadahnuti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako se s vremena na vrijeme na\u0111ete u restoranu brze hrane, nema potrebe za gri\u017enjom savjesti. Jo\u0161 uvijek mo\u017eete napraviti dobar kompromis odabirom zdravijih opcija dok ste ondje. Poku\u0161ajte izbje\u0107i <strong>jako pr\u017eene kalorijske bombe<\/strong> i radije se odlu\u010dite za opcije s ro\u0161tilja. Dobar je primjer smotuljak koji obi\u010dno sadr\u017ei piletinu sa \u017eara, povr\u0107e i malu koli\u010dinu umaka kao izvor masno\u0107e. Kad je to mogu\u0107e, razmislite o odabiru <strong>preljeva ili umaka na bazi jogurta.<\/strong> Mo\u017eete upotpuniti zdraviji izbor zamijeniv\u0161i <strong>slatka pi\u0107a<\/strong> vodom. Osim toga, gotovo svaki lanac brze prehrane nudi informacije o nutritivnoj vrijednosti na svojoj web-stranici, koje vam mogu pomo\u0107i da napravite bolji izbor. <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 te\u017eite savr\u0161enstvu i koristite se pravilom 80\/20<\/h3>\n\n\n\n<p>Unato\u010d gore spomenutim u\u010dinkovitim strategijama, nemojte te\u017eiti savr\u0161enstvu kad je u pitanju ograni\u010davanje visokoprera\u0111ene hrane. Pretjerana ograni\u010denja mogu dovesti do problema kao \u0161to su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/poremecaji-u-prehrani-zasto-nastaju-koji-su-njihovi-simptomi-i-posljedice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>poreme\u0107aji prehrane<\/strong><\/a><strong>.<\/strong> U\u017eivanje bilo u kojoj hrani samo povremeno ne\u0107e vam na\u0161koditi, a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pravilo 80\/20<\/strong><\/a> mo\u017ee biti korisno u tom pogledu. Sugerira da bi <strong>80 % va\u0161eg energetskog unosa trebalo dolaziti iz hranjivih namirnica,<\/strong> dok preostalih 20 % mo\u017eete popuniti hranom poput pizze, \u010dokolade ili drugih omiljenih poslastica.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istovremeno, nemojte poku\u0161avati promijeniti sve odjednom, pogotovo ako je visokoprera\u0111ena hrana ve\u0107 godinama redoviti dio va\u0161e prehrane. Bolje je poduzeti <strong>male korake koji su odr\u017eiviji<\/strong> nego napraviti drasti\u010dne promjene koje ne\u0107e potrajati i mogu dovesti do razo\u010daranja. U po\u010detku ne morate mijenjati cijelu svoju dnevnu rutinu; jednostavno zapo\u010dnite tako \u0161to \u0107ete napraviti doru\u010dak ili svaki svoj dnevni obrok <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>zdravijim<\/strong><\/a> dodavanjem vo\u0107a i povr\u0107a. Kasnije se mo\u017eete usredoto\u010diti na pobolj\u0161anje hidratacije \u010distom vodom i postupno prilagoditi ostale obroke poput ru\u010dka ili ve\u010dere. <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=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Visokoprera\u0111ena hrana i obroci vrebaju vas kamo god po\u0161li. Iako im je lako podle\u0107i u dana\u0161njem brzom na\u010dinu \u017eivota, oni dolaze s <strong>razli\u010ditim rizicima koji mogu utjecati na va\u0161e dugoro\u010dno zdravlje.<\/strong> Stoga se nadamo da \u0107ete cijeniti neke od na\u0161ih savjeta koji \u0107e vam pomo\u0107i da ograni\u010dite ili zamijenite te namirnice i pobolj\u0161ate svoje cjelokupne prehrambene navike. Me\u0111utim, kao i uvijek, va\u017eno je <strong>ne te\u017eiti savr\u0161enstvu i uvoditi promjene postupno.<\/strong> Bilo da se radi o <strong>pravilu 80\/20, smanjenju slatkih pi\u0107a ili prera\u0111enih ugljikohidrata,<\/strong> uz male korake mo\u0107i \u0107ete zadr\u017eati nove navike dugoro\u010dno. A to je ono \u0161to je bitno, zar ne?<\/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\/fitness-hrana\" 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.hr\/zitarice\" 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>U ovom \u010dlanku dat \u0107emo vam savjete kako pristupiti kupnji namirnica, zamijeniti prera\u0111ene ugljikohidrate i slatka pi\u0107a te ograni\u010diti visokoprera\u0111enu hranu.<\/p>\n","protected":false},"author":120,"featured_media":481119,"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":[7352,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-485560","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-zdrav-nacin-zivota-hr","10":"tag-zdravlje-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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