{"id":514765,"date":"2023-12-14T13:44:38","date_gmt":"2023-12-14T12:44:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=514765"},"modified":"2023-12-14T13:44:38","modified_gmt":"2023-12-14T12:44:38","slug":"10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/","title":{"rendered":"10 savjeta kako u\u017eivati u Bo\u017ei\u0107u i ostati u formi"},"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\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#Je_li_debljanje_neizbjezno_tijekom_bozicnih_blagdana\" title=\"Je li debljanje neizbje\u017eno tijekom bo\u017ei\u0107nih blagdana?\">Je li debljanje neizbje\u017eno tijekom bo\u017ei\u0107nih blagdana?<\/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\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#Kako_ostati_u_formi_tijekom_Bozica\" title=\"Kako ostati u formi tijekom Bo\u017ei\u0107a?\">Kako ostati u formi tijekom Bo\u017ei\u0107a?<\/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\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#1_Pokusajte_zadrzati_sto_vise_predbozicnih_navika\" title=\"1. Poku\u0161ajte zadr\u017eati \u0161to vi\u0161e predbo\u017ei\u0107nih navika\">1. Poku\u0161ajte zadr\u017eati \u0161to vi\u0161e predbo\u017ei\u0107nih navika<\/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\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#2_Kontrolirajte_kolicinu_hrane_i_velicinu_porcija\" title=\"2. Kontrolirajte koli\u010dinu hrane i veli\u010dinu porcija\">2. Kontrolirajte koli\u010dinu hrane i veli\u010dinu porcija<\/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\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#3_Ne_zaboravite_na_proteine\" title=\"3. Ne zaboravite na proteine\">3. Ne zaboravite na proteine<\/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\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#4_Uzmite_dovoljno_vlakana\" title=\"4. Uzmite dovoljno vlakana\">4. Uzmite dovoljno vlakana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#5_Ogranicite_grickanje_i_beskonacno_konzumiranje_raznih_snackova\" title=\"5. Ograni\u010dite grickanje i beskona\u010dno konzumiranje raznih snackova\">5. Ograni\u010dite grickanje i beskona\u010dno konzumiranje raznih snackova<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#6_Uzivajte_samo_u_onim_poslasticama_koje_su_toga_vrijedne\" title=\"6. U\u017eivajte samo u onim poslasticama koje su toga vrijedne\">6. U\u017eivajte samo u onim poslasticama koje su toga vrijedne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#7_Pazite_na_kalorije_u_napitcima\" title=\"7. Pazite na kalorije u napitcima\">7. Pazite na kalorije u napitcima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#8_Prilagodite_tradicionalne_recepte\" title=\"8. Prilagodite tradicionalne recepte\">8. Prilagodite tradicionalne recepte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#9_Budite_aktivni\" title=\"9. Budite aktivni\">9. Budite aktivni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#10_Ne_tezite_savrsenoj_prehrani\" title=\"10. Ne te\u017eite savr\u0161enoj prehrani\">10. Ne te\u017eite savr\u0161enoj prehrani<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Naji\u0161\u010dekivaniji praznici u godini su pred vratima, bo\u017ei\u0107ni sajmovi s beskrajnom ponudom slatki\u0161a su u punom jeku, a kuhinje se postupno pune kola\u010di\u0107ima i likerima od jaja. Me\u0111utim, mnogi ljudi strahuju od onih kriti\u010dnih nekoliko dana izme\u0111u Bo\u017ei\u0107a i Nove godine. \u0160to ako se opet ne\u0107ete mo\u0107i kontrolirati? \u0160to ako zeznete sav dosada\u0161nji trud i udebljate se? Te su zabrinutosti sasvim razumljive. Uostalom, delicije, kojima se veselite cijele godine, vrebaju iza svakog ugla. Ali dobra vijest je da ih se ne morate odre\u0107i i da mo\u017ee biti vrlo lako ostati u formi.  U dana\u0161njem \u010dlanku re\u0107i \u0107emo vam kako.<\/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=\"Je_li_debljanje_neizbjezno_tijekom_bozicnih_blagdana\"><\/span>Je li debljanje neizbje\u017eno tijekom bo\u017ei\u0107nih blagdana?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogima se prije Bo\u017ei\u0107a po glavi motaju horor scenariji u kojima \u0107e samo prolaskom pokraj bo\u017ei\u0107ne ve\u010dere dobiti<strong> barem 10 kg masnih naslaga. <\/strong>Me\u0111utim, ti su strahovi relativno pretjerani. Zastra\u0161uju\u0107ih nekoliko dana izme\u0111u Bo\u017ei\u0107a i novogodi\u0161nje no\u0107i prili\u010dno je kratko vrijeme da nekoliko bo\u017ei\u0107nih poslastica izazove takvo nagomilavanje kilograma. Zapravo, to je gotovo nemogu\u0107e. Jer da biste dobili 10 kg masti, morali biste unijeti najmanje 77.000 kcal. Ova koli\u010dina energije nalazi se, primjerice, u 14,5 kg \u010dokolade ili 136 kg jabuke. Razna istra\u017eivanja govore da je dobitak na te\u017eini obi\u010dno oko samo<strong> 0,5 &#8211; 1 kg. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u0107a brojka na vagi mo\u017eda \u010dak i ne zna\u010di da ste <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dobili salo<\/a>. Te\u017eina tako\u0111er ovisi o<strong> trenutnom sadr\u017eaju crijeva, fazi menstrualnog ciklusa ili vremenu vaganja. <\/strong>Promjene u te\u017eini uzrokovane su i razli\u010ditim<strong> zalihama glikogena u mi\u0161i\u0107ima, <\/strong>koje se pove\u0107avaju nakon obroka bogatog ugljikohidratima, \u0161to pove\u0107ava te\u017einu mi\u0161i\u0107a. Gram<strong> glikogena ve\u017ee cca. 3 g vode.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[10, 11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, ako potpuno prije\u0111ete na &#8220;bo\u017ei\u0107ni re\u017eim&#8221;, kada jedete od izlaska sunca sve do njegovog zalaska, a va\u0161e jedino kretanje je hodanje izme\u0111u hladnjaka i televizora, promjena brojke na vagi mo\u017ee biti zna\u010dajnija. Svejedno ne bi dosegla spomenutih 10 kg.<\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" class=\"wp-image-408163\" style=\"width: 843px; height: 563px;\" title=\"Bo\u017ei\u0107no debljanje\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-1124x750.jpg\" alt=\"Bo\u017ei\u0107no debljanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<p>No, treba uzeti u obzir i to da vrijeme bo\u017ei\u0107nih gozbi ne po\u010dinje na sam Bo\u017ei\u0107. Ako <strong>vaga doista pokazuje 5 &#8211; 10 kg vi\u0161e<\/strong> nego zadnji put kad ste se vagali, vrlo je vjerojatno da je debljanje po\u010delo ve\u0107 u vrijeme kada su se u trgovinama po\u010dele pojavljivati prve lampice i \u010dokoladni Djedovi Bo\u017ei\u0107njaci. Ili vjerojatno \u010dak i ranije. \u0160to zna\u010di da se vi\u0161ak kilograma dobivao postupno nekoliko tjedana ili mjeseci. Na kraju dana, to zna\u010di da nisu<strong> toliko bitne sitne gre\u0161ke koje napravite izme\u0111u Bo\u017ei\u0107a i Nove godine<\/strong>,&nbsp;ve\u0107 <strong>kako se hranite tijekom cijele godine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogima predbo\u017ei\u0107no razdoblje izmi\u010de kontroli upravo zbog hrane koju su \u010dekali cijelu godinu, raznih bo\u017ei\u0107nih dru\u017eenja i manje tjelesne aktivnosti. Iako toga \u010desto niste svjesni, konzumirate vi\u0161e hrane, a istovremeno se manje kre\u0107ete.<\/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\">Koje su situacije najkriti\u010dnije?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce\u0161\u0107e <strong>se sastajete s prijateljima, posje\u0107ujete vi\u0161e bo\u017ei\u0107nih zabava,&nbsp;bo\u017ei\u0107nih sajmova<\/strong> i sli\u010dnih doga\u0111anja na kojima ima puno<strong>&nbsp;ukusne hrane&nbsp;i&nbsp;pi\u0107a.<\/strong><\/li>\n\n\n\n<li>I smo\u010dnica i hladnjak odjednom izgledaju druga\u010dije i puni su <strong>blagdanskih jela i hrane.<\/strong><\/li>\n\n\n\n<li>Zna\u010dajno mijenjate svoj izbor hrane i mnogi dnevni obroci sastoje se od nekih bo\u017ei\u0107nih specijaliteta.<\/li>\n\n\n\n<li>Provodite puno vremena <strong>sjede\u0107i ispred TV-a,<\/strong>&nbsp;gledaju\u0107i bo\u017ei\u0107ne filmove i bajke.<\/li>\n\n\n\n<li>Za vrijeme praznika ne idete na posao i <strong>nedostaje vam kretanje<\/strong> na koje ste navikli.<\/li>\n\n\n\n<li>Puno odmarate, zbog \u010dega \u010desto ograni\u010davate ku\u0107anske poslove, koji su ina\u010de uobi\u010dajeni dio tjedne vje\u017ebe.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ni za jednu od gore navedenih to\u010daka <strong>ne mo\u017ee se re\u0107i da je pogre\u0161na<\/strong> i&nbsp;ove situacije treba u potpunosti izbjegavati. <strong>Odmor, vrijeme s obitelji i dobra hrana sinonimi su za Bo\u017ei\u0107.<\/strong> No, ako ste svjesni da ste tijekom blagdana skloniji mijenjanju svojih obrazaca i \u017eeljeli biste izbje\u0107i situaciju da morate pribje\u0107i dijetama za mr\u0161avljenje nakon Bo\u017ei\u0107a, korisno je razmisliti o tome gdje bi se mogle napraviti male bezbolne promjene. Rezultat mo\u017ee biti kvalitetno provedeno bo\u017ei\u0107no vrijeme, ali i nepromijenjena brojka na vagi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas dodatno zanima tema Bo\u017ei\u0107a i debljanja, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/mozete-li-se-udebljati-pet-kilograma-za-bozicne-blagdane\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Mo\u017eete li se za Bo\u017ei\u0107 udebljati pet kilograma?<\/strong><\/a><\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" class=\"wp-image-408193\" style=\"width: 843px; height: 562px;\" title=\"Kako se ne udebljati za Bo\u017ei\u0107?\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-1124x749.jpg\" alt=\"Kako se ne udebljati za Bo\u017ei\u0107?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_ostati_u_formi_tijekom_Bozica\"><\/span>Kako ostati u formi tijekom Bo\u017ei\u0107a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Pokusajte_zadrzati_sto_vise_predbozicnih_navika\"><\/span>1. Poku\u0161ajte zadr\u017eati \u0161to vi\u0161e predbo\u017ei\u0107nih navika<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Malo odstupanje od normalne rutine dio je praznika i to je u redu. Me\u0111utim, ako va\u0161a prehrana postane nekontrolirani rollercoaster, vjerojatno \u0107e dovesti do debljanja. Zato je korisno zadr\u017eati neke od<strong> temeljnih na\u010dela svoje prehrane<\/strong> i tek sporadi\u010dno u\u017eivati u bo\u017ei\u0107nim poslasticama.<\/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\">O \u010demu treba voditi ra\u010duna i tijekom blagdana?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Temelj svake pravilne prehrane je&nbsp;redovitost. <\/strong>Bilo da ste navikli jesti \u010detiri ili \u0161est obroka dnevno, preporu\u010dljivo je odr\u017eavati sli\u010dnu u\u010destalost i vremenski raspored obroka. Ako se previ\u0161e ograni\u010dite u koli\u010dini hrane kako biste &#8220;ostavili mjesta&#8221; za neki blagdanski specijalitet, mogu\u0107e je da se kasnije ne\u0107ete mo\u0107i suzdr\u017eati. U tom slu\u010daju vrlo je vjerojatno da \u0107ete <strong>pretjerati <\/strong>s koli\u010dinom hrane. Dodate li, pak, dodatne obroke uz uobi\u010dajeni broj dnevnih obroka, vrlo lako mo\u017eete unijeti <strong>prekomjernu koli\u010dinu energije. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[7]<\/span><\/span><\/span><\/li>\n\n\n\n<li><strong>I tijekom blagdana vodite ra\u010duna o sastavu svojih obroka.<\/strong> Svaki glavni obrok trebao bi sadr\u017eavati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>slo\u017eene ugljikohidrate<\/strong><\/a>, <strong>proteine,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>masti<\/strong><\/a> i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vlakna<\/strong><\/a>. Ako vam ne nedostaje niti jedan od navedenih nutrijenata, hrana <strong>\u0107e vas zasititi<\/strong> i tada \u0107ete lak\u0161e <strong>kontrolirati<\/strong> unos kola\u010di\u0107a i ostalih bo\u017ei\u0107nih poslastica. Vi\u0161e o tome kako sastaviti zdrav obrok mo\u017eete saznati 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><strong><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)\">.<\/a><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[2]<\/span><\/span><\/span><\/li>\n\n\n\n<li><strong>Povr\u0107e i vo\u0107e<\/strong> trebali bi ostati redoviti dio prehrane. I za Bo\u017ei\u0107 treba jesti najmanje<strong> 400 g povr\u0107a i vo\u0107a<\/strong> dnevno, a povr\u0107e treba prevladavati. Ove namirnice \u0107e vam osigurati va\u017ena<strong> vlakna<\/strong> koja \u0107e vas<strong>&nbsp;zasititi<\/strong> i sprije\u010diti pretjeranu konzumaciju manje prikladne hrane. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/span><\/li>\n\n\n\n<li>Tako\u0111er, nemojte iz svoje prehrane eliminirati drugu zdravu hranu koju ina\u010de konzumirate. Proizvodi od cjelovitih \u017eitarica, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">mahunarke<\/a>, mlije\u010dni proizvodi s ni\u017eim udjelom masti, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">riba<\/a>&nbsp;ili nemasno meso trebali bi imati svoje mjesto u va\u0161oj prehrani i za vrijeme blagdana.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[2,8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\" 29956,46168,46912,5380,5968,5383,67684,67690,60667,36412,49777,5075,5012,28689,8665,9037\" ><\/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=\"2_Kontrolirajte_kolicinu_hrane_i_velicinu_porcija\"><\/span>2. Kontrolirajte koli\u010dinu hrane i veli\u010dinu porcija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Blagdani \u010desto mame da se po\u010dastite i stavite ve\u0107u porciju na tanjur. Me\u0111utim<strong>, ve\u0107e porcije<\/strong> zna\u010de i <strong>ve\u0107i unos energije<\/strong>. Stoga, ako \u017eelite osigurati da brojka na vagi ne poraste previ\u0161e, potrebno je kontrolirati koli\u010dinu <strong>energetski bogate blagdanske hrane<\/strong> koju konzumirate. U &#8220;rizi\u010dne&#8221; ne spadaju samo bo\u017ei\u0107ni kola\u010di\u0107i, ve\u0107 i pr\u017eena hrana, guste juhe s visokim udjelom masno\u0107e i masno meso, masne kobasice, energetski bogata alkoholna pi\u0107a i drugi tradicionalni zalogaji.<\/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\/12\/IMG_7393-749x1124.jpg\" alt=\"Kako se zdravo hraniti u razdoblju oko Bo\u017ei\u0107a?\" class=\"wp-image-408225\" title=\"Kako se zdravo hraniti u razdoblju oko Bo\u017ei\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-scaled.jpg 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<h3 class=\"wp-block-heading\">\u0160to vam mo\u017ee pomo\u0107i u kontroli porcija?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete poku\u0161ati staviti &#8220;rizi\u010dne&#8221; obroke na <strong>manje tanjure.<\/strong> Ljudi \u010desto jedu<strong> o\u010dima<\/strong> i jedu onoliko koliko <strong>tanjur dozvoljava,<\/strong> iako bi i manja porcija mogla<strong> dovoljno zasititi i zadovoljiti.<\/strong><\/li>\n\n\n\n<li>Nekim ljubiteljima hrane mala koli\u010dina mo\u017eda ne\u0107e biti dovoljna i mo\u017eda \u0107e im trebati <strong>velika i izda\u0161na porcija<\/strong> omiljene blagdanske hrane kako bi bili zadovoljni. \u010cak ni to mo\u017eda ne\u0107e biti problem ako je unos hrane tijekom ostatka dana adekvatan. Osim toga, mogu\u0107e je da \u0107e vas, u\u017eivaju\u0107i u svom omiljenom jelu uz sve \u0161to ide uz njega, toliko zasititi da \u0107ete lak\u0161e odoljeti jo\u0161 jednoj porciji.<\/li>\n\n\n\n<li>Dobar kompromis je i <strong>kombinacija energetski bogate hrane<\/strong> s onim <strong>ni\u017eeg sadr\u017eaja energije<\/strong>. Naprimjer, obilna salata od krumpira s majonezom mo\u017ee se djelomi\u010dno zamijeniti pire krumpirom.<\/li>\n\n\n\n<li>Konzumacija sitnih kola\u010di\u0107a i sli\u010dnih poslastica, koji uvijek nekim \u010dudom nestanu s tanjura, mo\u017ee se smanjiti tako da se na tanjur <strong>stavi samo odre\u0111ena koli\u010dina.<\/strong> Napunite li <strong>cijeli pladanj medenjacima<\/strong> za grickanje dok nave\u010der gledate bo\u017ei\u0107ni film, vjerojatno \u0107ete se zgroziti kada primijetite da je pladanj <strong>prazan<\/strong>, a film jo\u0161 nije ni zavr\u0161io. Me\u0111utim, ako stavite <strong>samo nekoliko komada na mali tanjur<\/strong>, a ostatak sakrijete u smo\u010dnicu, lak\u0161e <strong>\u0107ete se kontrolirati.<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Ne_zaboravite_na_proteine\"><\/span>3. Ne zaboravite na proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Op\u0107enito, najukusnija jela uglavnom su bogata <strong>ugljikohidratima, \u0161e\u0107erom <\/strong>i&nbsp;<strong>masno\u0107ama<\/strong>, a to vrijedi i za bo\u017ei\u0107ni jelovnik. Naprotiv, mnogima od ovih delicija <strong>nedostaje proteina.<\/strong> Ovo je nutrijent koji ima<strong>&nbsp;najve\u0107u sposobnost zasititi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobar primjer su bilo koji<strong>&nbsp;bo\u017ei\u0107ni kola\u010di\u0107i.<\/strong> \u010covjek bi pomislio da \u0107ete se, po\u010dastite li se s nekoliko komada, zasititi, a glad \u0107e uspje\u0161no biti uta\u017eena na dulje vrijeme. No, u stvarnosti je vjerojatnije da \u0107ete <strong>brzo probaviti<\/strong> ovu deliciju punu \u0161e\u0107era i bijelog bra\u0161na i&nbsp;ubrzo krenuti u potragu za<strong> jo\u0161 jednom porcijom<\/strong>. Osim toga, <strong>visok sadr\u017eaj jednostavnog \u0161e\u0107era, koji se brzo apsorbira iz crijeva u krv,<\/strong> uzrokuje<strong> fluktuacije \u0161e\u0107era u krvi (glikemija)<\/strong>. To kasnije mo\u017ee izazvati&nbsp;jo\u0161<strong> ve\u0107u \u017eelju za slatkim<\/strong>, \u0161to nas vodi u za\u010darani krug gladi i tanjura punih hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Protein<\/strong> bi mogao poremetiti ovaj krug. Osigurava <strong>osje\u0107aj sitosti dulje vrijeme<\/strong> nakon jela. Osim toga, bjelan\u010devine usporavaju apsorpciju ugljikohidrata i jednostavnih \u0161e\u0107era u krvotok, \u010dime se <strong>smanjuju fluktuacije \u0161e\u0107era u krvi<\/strong> i tako poma\u017eu u <strong>sprje\u010davanju \u017eelje za slatkim<\/strong>. Na kraju, oba ova u\u010dinka dovode do toga da unosite <strong>manju koli\u010dinu hrane<\/strong> nego \u0161to biste unijeli da u prehrani nemate dovoljno proteina. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako osigurati dovoljno proteina na bo\u017ei\u0107nom jelovniku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010dastite se izvorom proteina uz svaki obrok.<\/strong> Mo\u017eete odabrati nemasne vrste mesa, ribu, jaja, visokokvalitetnu \u0161unku, mlije\u010dne proizvode, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">mahunarke <\/a>ili razne zamjene za meso biljnog podrijetla (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sejtan<\/a>, itd.).<\/li>\n\n\n\n<li>Ako na tanjuru imate jelo koje obi\u010dno ima malo proteina, <strong>dodajte ih jo\u0161.<\/strong> Naprimjer, dodajte malo jogurta ili krem sira svom bo\u017ei\u0107nom kola\u010du s maslacem od brendija.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Protein na bazi sirutke<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">biljni protein<\/a> tako\u0111er mo\u017ee poslu\u017eiti kao dobar pomaga\u010d ako vam nedostaje proteina.<\/li>\n\n\n\n<li>Izvor proteina mo\u017eete dodati ne samo glavnim obrocima, ve\u0107 i poslasticama i kola\u010di\u0107ima. Primjerice, dodate li bijelo kefir mlijeko u pecivo s cimetom, ne samo da \u0107ete zadovoljiti \u017eelju za slatkim, ve\u0107 \u0107e vas ujedno i zasititi. To \u0107e smanjiti vjerojatnost da \u0107ete uskoro \u017eudjeti za jo\u0161 jednom rundom.<\/li>\n<\/ul>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" class=\"wp-image-408241\" style=\"width: 843px; height: 562px;\" title=\"Kako konzumirati vi\u0161e proteina u periodu oko Bo\u017ei\u0107a?\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-1124x749.jpg\" alt=\"Kako konzumirati vi\u0161e proteina u periodu oko Bo\u017ei\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Uzmite_dovoljno_vlakana\"><\/span>4. Uzmite dovoljno vlakana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Vlakna<\/strong><\/a> podr\u017eavaju&nbsp;<strong>osje\u0107aj sitosti<\/strong> i stoga su odli\u010dan pomaga\u010d kada poku\u0161avate unositi manje kalorija. Hrana koja sadr\u017ei vlakna poma\u017ee <strong>sprije\u010diti glad <\/strong>i <strong>\u017eelju za slatkim<\/strong>. Da biste postigli \u017eeljeni u\u010dinak, trebali biste unositi <strong>25 &#8211; 30 g vlakana dnevno<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[3]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobri izvori vlakana su <strong>cjelovite \u017eitarice,&nbsp;mahunarke,&nbsp;povr\u0107e,&nbsp;vo\u0107e,&nbsp;ora\u0161asti plodovi&nbsp;<\/strong>i&nbsp;<strong>sjemenke.<\/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\">Kako osigurati dovoljno vlakana na bo\u017ei\u0107nom jelovniku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odaberite<strong> kruh od cjelovitih \u017eitarica<\/strong> i ostale proizvode od \u017eitarica.<\/li>\n\n\n\n<li>Uklju\u010dite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>mahunarke<\/strong><\/a> ili, primjerice, <strong>pseudo\u017eitarice <\/strong>(<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kvinoja<\/a>, amarant, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/heljda\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">heljdu<\/a>) u svoje obroke. Odli\u010dno funkcioniraju, primjerice, u juhama ili namazima.<\/li>\n\n\n\n<li>Svakom slanom obroku <strong>dodajte povr\u0107e.<\/strong><\/li>\n\n\n\n<li>Slatka hrana, s druge strane, odli\u010dno ide uz <strong>vo\u0107e.<\/strong><\/li>\n\n\n\n<li>Kod pe\u010denja bijelo bra\u0161no mo\u017eete potpuno ili djelomi\u010dno zamijeniti <strong>integralnim bra\u0161nom.<\/strong><\/li>\n\n\n\n<li>Vlakna mo\u017eete dodati i u obliku dodatka prehrani, poput <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">psilijuma<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/jabucna-vlakna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">jabu\u010dnih vlakana<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">glukomanana <\/a>ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">mje\u0161avine razli\u010ditih vrsta vlakana<\/a>.<\/li>\n<\/ul>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" class=\"wp-image-408256\" style=\"width: 843px; height: 562px;\" title=\"Kako konzumirati vi\u0161e vlakana u periodu oko Bo\u017ei\u0107a?\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-1124x749.jpg\" alt=\"Kako konzumirati vi\u0161e vlakana u periodu oko Bo\u017ei\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ogranicite_grickanje_i_beskonacno_konzumiranje_raznih_snackova\"><\/span>5. Ograni\u010dite grickanje i beskona\u010dno konzumiranje raznih snackova<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad se hrana nalazi kamo god pogledate, prili\u010dno je te\u0161ko odoljeti i ne pojesti je. No, upravo je takvo grickanje <strong>\u010desto kamen spoticanja<\/strong>. U tom trenutku mo\u017ee se \u010diniti da je to samo malo i da se ni\u0161ta lo\u0161e ne mo\u017ee dogoditi. Me\u0111utim, kada se ti mali zalogaji nakupe tijekom dana, kalorije se zbrajaju i mo\u017ee se stvoriti relativno velik <strong>energetski suficit.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zamislite, naprimjer, slobodan dan koji provodite kod ku\u0107e okru\u017eeni bo\u017ei\u0107nim slatki\u0161ima. Ujutro, nakon doru\u010dka, posegnete za <strong>komadom bo\u017ei\u0107nog kola\u010da<\/strong>, jer je ba\u0161 dobar. Prije nego \u0161to stignete na ru\u010dak, ponovno ste gladni, ali vam se ne da pripremiti pravi me\u0111uobrok, pa pojedete samo \u0161aku <strong>suhog vo\u0107a.<\/strong> Poslije ru\u010dka vam se jede ne\u0161to slatko pa pojedete kola\u010di\u0107 od <strong>prhkog tijesta.<\/strong> Tijekom poslijepodneva, me\u0111utim, postupno se vra\u0107ate po<strong>&nbsp;jo\u0161 \u0161est takvih&nbsp;<\/strong>i pijete&nbsp;<strong>200 ml likera od jaja.<\/strong> Nave\u010der idete u posjet prijateljima, gdje tako\u0111er ne\u0107ete mo\u0107i <strong>izbje\u0107i hranu i alkohol.<\/strong> Tijekom&nbsp;ve\u010deri <strong>pojest \u0107ete \u010detiri polumjeseca od vanilije, \u010detiri pruti\u0107a od lisnatog tijesta sa sirom<\/strong> i ne\u0107ete odbiti <strong>300 ml vina.<\/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\">Koliko biste dodatne energije dobili u ovom primjeru?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7 kola\u010di\u0107a od prhkog tijesta &#8211; 220 kcal<\/li>\n\n\n\n<li>mala \u0161nita bo\u017ei\u0107nog kola\u010da &#8211; 70 kcal<\/li>\n\n\n\n<li>4 polumjeseca od vanilije &#8211; 180 kcal<\/li>\n\n\n\n<li>30 g suhih marelica &#8211; 90 kcal<\/li>\n\n\n\n<li>\u010detiri pruti\u0107a od lisnatog tijesta sa sirom &#8211; 250 kcal<\/li>\n\n\n\n<li>200 ml likera od jaja &#8211; 400 kcal<\/li>\n\n\n\n<li>300 ml crvenog poluslatkog vina &#8211; 220 kcal<\/li>\n<\/ul>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"692\" class=\"wp-image-408274\" style=\"width: 843px; height: 519px;\" title=\"Hrana i pi\u0107e za Bo\u017ei\u0107\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1124x692.jpg\" alt=\"Hrana i pi\u0107e za Bo\u017ei\u0107\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1124x692.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1536x945.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-2048x1260.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<p>Ovakvi popisi nisu tako neuobi\u010dajeni tijekom bo\u017ei\u0107nog razdoblja. Me\u0111utim, njihova kona\u010dna energetska vrijednost mo\u017ee biti iznena\u0111enje. U navedenom primjeru radi se o oko <strong>1400 kcal<\/strong>. To zna\u010di da biste na taj na\u010din potro\u0161ili koli\u010dinu energije koja odgovara otprilike 70 % preporu\u010dene energetske koli\u010dine za prosje\u010dnu odraslu osobu. Tu koli\u010dinu energije sadr\u017ee, primjerice, <strong>tri obi\u010dne porcije&nbsp;pirjane piletine s ri\u017eom.<\/strong><\/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 vam grickanje mo\u017ee pokvariti napore oko mr\u0161avljenja i \u0161to mo\u017eete u\u010diniti po tom pitanju mo\u017eete pro\u010ditati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako vas grickanje ko\u010di u mr\u0161avljenju? 11 jednostavnih na\u010dina da svoju prehranu stavite pod kontrolu.<\/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=\"6_Uzivajte_samo_u_onim_poslasticama_koje_su_toga_vrijedne\"><\/span>6. U\u017eivajte samo u onim poslasticama koje su toga vrijedne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svatko ima svoje omiljene bo\u017ei\u0107ne poslastice bez kojih ne mo\u017ee zamisliti blagdane. Kako bi bilo da u\u017eivate ponajvi\u0161e u njima, a ograni\u010dite konzumaciju ostalih? Ako nekoliko dana prije Bo\u017ei\u0107a sanjate bakine pite od vanilije, jedite uglavnom njih. Nije ba\u0161 potrebno pojesti tanjur prhkih kola\u010di\u0107a samo zato \u0161to stoje na stolu, zar ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bo\u017ei\u0107ne poslastice dio su Bo\u017ei\u0107a i sasvim je u redu u\u017eivati u njima. <strong>No vjerojatno \u0107ete jo\u0161 vi\u0161e u\u017eivati<\/strong> u hrani ako odaberete onu koja <strong>se zaista isplati&nbsp;i dr\u017eite je se.<\/strong><\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" class=\"wp-image-408291\" style=\"width: 843px; height: 562px;\" title=\"\u0160to jesti za Bo\u017ei\u0107?\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-1124x749.jpg\" alt=\"\u0160to jesti za Bo\u017ei\u0107?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Pazite_na_kalorije_u_napitcima\"><\/span>7. Pazite na kalorije u napitcima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S bo\u017ei\u0107nom sezonom ruku pod ruku dolazi i velik broj<strong> popularnih visokokalori\u010dnih pi\u0107a.<\/strong> Ne samo da mnogi ljudi piju vi\u0161e Coca-Cole i drugih slatkih pi\u0107a, ve\u0107 piju i vi\u0161e<strong> alkoholnih<\/strong> specijaliteta. Poku\u0161ajte pratiti koliko kuhanog vina, likera od jaja ili, primjerice, pun\u010da popijete. Ove energetske bombe sadr\u017ee veliku koli\u010dinu energije u obliku <strong>jednostavnih \u0161e\u0107era<\/strong> i <strong>alkohola.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Visoki unos ovih pi\u0107a povezuje se s&nbsp;<strong>pove\u0107anjem tjelesne te\u017eine<\/strong> i rizikom od <strong>pretilosti. <\/strong>Nije ni \u010dudo da primjerice 200 ml kuhanog crnog vina u prosjeku sadr\u017ei 190 kcal. Toliku koli\u010dinu energije sadr\u017ei, primjerice, doru\u010dak koji se sastoji od 150 g obi\u010dnog jogurta i velike banane. Kada pijete vino i druga pi\u0107a u ve\u0107im koli\u010dinama, mo\u017eete unijeti koli\u010dinu energije koja odgovara <strong>nekoliko glavnih obroka. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[5,6]<\/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 koliko su teku\u0107e kalorije prikrivene mo\u017eete saznati u na\u0161em \u010dlanku <strong><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)\">Gdje se skrivaju teku\u0107e kalorije i kako vas te prazne kalorije sprje\u010davaju da smr\u0161avite?<\/a><\/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\">Koliko se energije krije u nekim napitcima?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Pi\u0107e (200 ml)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Kuhano vino<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Liker od jaja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Polusuho crno vino<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Polusuho bijelo vino<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">4,7% pivo<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Coca-cola<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: left\"><strong>Energetska vrijednost<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">190 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">160 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Prilagodite_tradicionalne_recepte\"><\/span>8. Prilagodite tradicionalne recepte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite smanjiti kalorije u nekim receptima ili pove\u0107ati njihovu hranjivu vrijednost, postoji nekoliko na\u010dina kako to posti\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bijelo bra\u0161no pri pe\u010denju i kuhanju djelomi\u010dno zamijenite integralnim bra\u0161nom.<\/strong><\/li>\n\n\n\n<li><strong>Smanjite&nbsp;<\/strong>koli\u010dinu<strong>&nbsp;\u0161e\u0107era<\/strong>&nbsp;u receptima ili ga zamijenite<strong>&nbsp;prikladnim alternativama.<\/strong> Mo\u017eete koristiti&nbsp;<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beskalori\u010dni eritritol <\/strong><\/a>ili <strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/stevija\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">steviju<\/a><\/strong>, niskoenergetski <strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ksilitol\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ksilitol<\/a><\/strong>&nbsp;ili, naprimjer, sirup od cikorije. Za zasla\u0111ivanje mo\u017eete koristiti i vo\u0107e, primjerice bananu ili naribanu jabuku.<\/li>\n\n\n\n<li><strong>Pove\u0107ajte udio proteina u slatkim receptima.<\/strong> Dodajte jogurt, svje\u017ei sir, fermentirane mlije\u010dne napitke, ricottu, svje\u017ei sir ili, naprimjer, <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)\">protein od sirutke<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">biljni protein<\/a>.<\/li>\n\n\n\n<li><strong>Smanjite koli\u010dinu ulja <\/strong>i<strong> maslaca<\/strong> u receptima.<\/li>\n\n\n\n<li>Zamijenite&nbsp;<strong>vrhnje&nbsp;<\/strong>ili&nbsp;<strong>majonezu&nbsp;jogurtom,&nbsp;svje\u017eim sirom<\/strong> ili <strong>poluobranim mlijekom<\/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>Ako vam nedostaje inspiracije za lagane bo\u017ei\u0107ne recepte, mogli bi vas zanimati na\u0161i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-pleteni-brioche-s-okusom-vanilije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">proteinski pleteni kruhovi<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-bezalkoholni-bozicni-liker-od-jaja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">bezalkoholni bo\u017ei\u0107ni liker<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kolacici-u-obliku-polumjeseca-od-oraha-s-kremom-od-vanilije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kola\u010di\u0107i u oblik polumjeseca<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-ukusne-slatke-kuglice-od-meda\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kuglice od meda<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite znati vi\u0161e o ovoj temi i \u017eelite nau\u010diti kako zdravije pe\u0107i i kuhati, pro\u010ditajte \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-uciniti-bozicne-slastice-zdravijima\/\" 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<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" class=\"wp-image-408310\" style=\"width: 843px; height: 562px;\" title=\"Kako pe\u0107i na zdraviji na\u010din?\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-1124x749.jpg\" alt=\"Kako pe\u0107i na zdraviji na\u010din?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Budite_aktivni\"><\/span>9. Budite aktivni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Problem bo\u017ei\u0107nih blagdana nije samo promjena na\u010dina prehrane, ve\u0107 i <strong>obrazaca vje\u017ebanja.<\/strong> Dani su<strong> opu\u0161teniji,<\/strong> mnogi ljudi ne moraju i\u0107i na posao, pa se smanjuje fizi\u010dka aktivnost povezana s normalnim radnim danom. Umjesto toga, vi\u0161e vremena provodite kod ku\u0107e ili kod rodbine, uglavnom sjede\u0107i, a \u010dak i ljudi koji se redovito bave sportom \u010desto vi\u0161e vole le\u017eanje na kau\u010du nego bilo kakvu fizi\u010dku aktivnost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razdoblje godi\u0161njih odmora je dobro vrijeme za<strong> izlete, \u0161etnje<\/strong> i <strong>razne aktivnosti s rodbinom<\/strong>, koje se ina\u010de odga\u0111aju zbog sva\u010dijeg radnog rasporeda.<\/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\">Kako pove\u0107ati fizi\u010dku aktivnost tijekom blagdana?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Idite svaki dan <strong>u \u0161etnju<\/strong>. Prosje\u010dna<strong> \u017eena<\/strong> te\u0161ka 65 kg mo\u017ee u prosjeku sagorjeti do 280 kcal u <strong>1 satu brzog hodanja brzinom od 5,6 km\/h.<\/strong> Toliku koli\u010dinu energije sadr\u017ee, primjerice, tri banane. Prosje\u010dan <strong>mu\u0161karac<\/strong> te\u017eak 80 kg u istoj \u0161etnji mo\u017ee sagorjeti do<strong> 340 kcal.<\/strong><\/li>\n\n\n\n<li>Umjesto da cijeli dan gledate TV, oti\u0111ite s obitelji na <strong>izlet.<\/strong><\/li>\n\n\n\n<li>Bavite se <strong>zimskim sportovima.<\/strong> Mo\u017eete i\u0107i na<strong> skijanje, skija\u0161ko tr\u010danje, zimsko planinarenje<\/strong> ili, naprimjer, <strong>klizanje.<\/strong><\/li>\n\n\n\n<li>Zima ne mora biti komplikacija za trka\u010de i druge sporta\u0161e. Samo se adekvatno <strong>odjenite.<\/strong> Praznici su idealno vrijeme za u\u017eivanje u <strong>omiljenim sportskim aktivnostima.<\/strong><\/li>\n\n\n\n<li>Ako je vrijeme prikladno, ne podcjenjujte aktivnosti kao \u0161to su <strong>grudanje<\/strong> ili&nbsp;<strong>\u010di\u0161\u0107enje snijega lopatom.<\/strong> Svaki mali pokret se ra\u010duna, a i dobro \u0107ete se zabaviti.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima koliko kalorija mo\u017eete sagorjeti tijekom blagdana bave\u0107i se raznim zimskim aktivnostima, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koliko-kalorija-sagorijevaju-vase-omiljene-zimske-aktivnosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Koliko kalorija sagorijevate bave\u0107i se omiljenim zimskim aktivnostima?<\/strong><\/a><\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" class=\"wp-image-408325\" style=\"width: 843px; height: 561px;\" title=\"Kako biti aktivniji u periodu oko Bo\u017ei\u0107a?\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-1124x748.jpg\" alt=\"Kako biti aktivniji u periodu oko Bo\u017ei\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-2048x1362.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-768x511.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Ne_tezite_savrsenoj_prehrani\"><\/span>10. Ne te\u017eite savr\u0161enoj prehrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi su ljudi odlu\u010dni&nbsp;<strong>odoljeti svim isku\u0161enjima<\/strong> tijekom blagdana i odr\u017eati normalnu rutinu bez kolebanja i &#8220;prekr\u0161aja&#8221;. Ali je li to potrebno? Dobra hrana pripada Bo\u017ei\u0107u i mnogi ljudi ne mogu u\u017eivati u njemu bez toga. Me\u0111utim, ako ste jedan od sretnika kojima je to ugodno, slobodno se toga i dr\u017eite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ipak, ako pripadate ve\u0107ini obi\u010dnih smrtnika koji u\u017eivaju gledati bo\u017ei\u0107ne filmove i grickati bo\u017ei\u0107ne kola\u010di\u0107e, bolje se opustite i u\u017eivajte. Vrlo je vjerojatno da ionako ne biste mogli <strong>izdr\u017eati sva ograni\u010denja<\/strong> i lako bi moglo do\u0107i do <strong>prejedanja.<\/strong> Samo se svaki dan po\u010dastite nekim blagdanskim delicijama u<strong> razumnim koli\u010dinama<\/strong> umjesto da se ograni\u010dite na tih nekoliko dana pa do kraja blagdana (ili \u010dak i poslije) jedete sve \u0161to vam padne na pamet.<\/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 jo\u0161 savjeta koji \u0107e vam pomo\u0107i da dr\u017eite svoju prehranu pod kontrolom, pro\u010ditajte na\u0161ih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-izbjegavanje-debljanja-tijekom-bozica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 savjeta za izbjegavanje debljanja tijekom Bo\u017ei\u0107a.<\/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>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bo\u017ei\u0107ni su blagdani vrijeme koje pripada obitelji i najmilijima, a ve\u017eu se uz odmor i dane opu\u0161tanja. U isto vrijeme, me\u0111utim, to je rizi\u010dno razdoblje kada bi svi dosada\u0161nji napori oko zdravog na\u010dina \u017eivota ili odr\u017eavanja tjelesne te\u017eine mogli propasti. Ali dobra vijest je da se ti problemi <strong>mogu lako izbje\u0107i.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultate koje ste postigli tijekom godine mo\u017eete bez problema odr\u017eati, no va\u017eno je pripaziti na <strong>prehranu, ne zaboraviti na tjelovje\u017ebu<\/strong> i unijeti <strong>male promjene u svoje tipi\u010dne blagdanske navike.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se \u010dlanak svidio i informacije u njemu bile su vam korisne, svakako ga podijelite s prijateljima.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/zdrava-hrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jeste li zabrinuti da \u0107ete se udebljati tijekom nadolaze\u0107eg Bo\u017ei\u0107a? Ne morate biti. Odr\u017eavanje tjelesne te\u017eine mo\u017ee biti lak\u0161e nego \u0161to se \u010dini. U dana\u0161njem \u010dlanku prona\u0107i \u0107ete savjete kako smanjiti energetski unos, ograni\u010diti konzumaciju bo\u017ei\u0107nih slastica i jo\u0161 mnogo toga.<\/p>\n","protected":false},"author":156,"featured_media":408149,"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":[7538,6668,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-514765","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-bozic-hr","9":"tag-plan-prehrane-hr","10":"tag-zdrav-nacin-zivota-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 savjeta kako u\u017eivati u Bo\u017ei\u0107u i ostati u formi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako zadr\u017eati svoju figuru tijekom Bo\u017ei\u0107a? Odr\u017eavajte svoju te\u017einu malim promjenama u prehrani i ne zaboravite na fizi\u010dku aktivnost.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 savjeta kako u\u017eivati u Bo\u017ei\u0107u i ostati u formi - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako zadr\u017eati svoju figuru tijekom Bo\u017ei\u0107a? Odr\u017eavajte svoju te\u017einu malim promjenama u prehrani i ne zaboravite na fizi\u010dku aktivnost.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-14T12:44:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/12\/Vanoce-FB.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"10 savjeta kako u\u017eivati u Bo\u017ei\u0107u i ostati u formi\",\"datePublished\":\"2023-12-14T12:44:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/\"},\"wordCount\":3485,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Vanoce-FB.png\",\"keywords\":[\"Bo\u017ei\u0107\",\"plan prehrane\",\"zdrav na\u010din \u017eivota\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/\",\"name\":\"10 savjeta kako u\u017eivati u Bo\u017ei\u0107u i ostati u formi - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Vanoce-FB.png\",\"datePublished\":\"2023-12-14T12:44:38+00:00\",\"description\":\"Kako zadr\u017eati svoju figuru tijekom Bo\u017ei\u0107a? Odr\u017eavajte svoju te\u017einu malim promjenama u prehrani i ne zaboravite na fizi\u010dku aktivnost.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Vanoce-FB.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Vanoce-FB.png\",\"width\":1200,\"height\":628,\"caption\":\"10 tipov, ako si u\u017ei\u0165 Vianoce a zosta\u0165 vo forme\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"10 savjeta kako u\u017eivati u Bo\u017ei\u0107u i ostati u formi\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"10 savjeta kako u\u017eivati u Bo\u017ei\u0107u i ostati u formi - GymBeam Blog","description":"Kako zadr\u017eati svoju figuru tijekom Bo\u017ei\u0107a? Odr\u017eavajte svoju te\u017einu malim promjenama u prehrani i ne zaboravite na fizi\u010dku aktivnost.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/","og_type":"article","og_title":"10 savjeta kako u\u017eivati u Bo\u017ei\u0107u i ostati u formi - GymBeam Blog","og_description":"Kako zadr\u017eati svoju figuru tijekom Bo\u017ei\u0107a? Odr\u017eavajte svoju te\u017einu malim promjenama u prehrani i ne zaboravite na fizi\u010dku aktivnost.","og_url":"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/","og_site_name":"GymBeam Blog","article_published_time":"2023-12-14T12:44:38+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/12\/Vanoce-FB.png","type":"image\/png"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"10 savjeta kako u\u017eivati u Bo\u017ei\u0107u i ostati u formi","datePublished":"2023-12-14T12:44:38+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/"},"wordCount":3485,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Vanoce-FB.png","keywords":["Bo\u017ei\u0107","plan prehrane","zdrav na\u010din \u017eivota"],"articleSection":["Prehrana i zdrav na\u010din \u017eivota"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/","url":"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/","name":"10 savjeta kako u\u017eivati u Bo\u017ei\u0107u i ostati u formi - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Vanoce-FB.png","datePublished":"2023-12-14T12:44:38+00:00","description":"Kako zadr\u017eati svoju figuru tijekom Bo\u017ei\u0107a? Odr\u017eavajte svoju te\u017einu malim promjenama u prehrani i ne zaboravite na fizi\u010dku aktivnost.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Vanoce-FB.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Vanoce-FB.png","width":1200,"height":628,"caption":"10 tipov, ako si u\u017ei\u0165 Vianoce a zosta\u0165 vo forme"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-uzivati-u-bozicu-i-ostati-u-formi\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"10 savjeta kako u\u017eivati u Bo\u017ei\u0107u i ostati u formi"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/514765","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=514765"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/514765\/revisions"}],"predecessor-version":[{"id":515485,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/514765\/revisions\/515485"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/408149"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=514765"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=514765"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=514765"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=514765"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=514765"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}