{"id":526203,"date":"2024-02-27T12:21:46","date_gmt":"2024-02-27T11:21:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=526203"},"modified":"2024-02-27T12:21:48","modified_gmt":"2024-02-27T11:21:48","slug":"prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti\/","title":{"rendered":"Prilagojen na\u010drt prehrane: Celovit vodnik za na\u010drtovanje prehrane na podlagi kalorij in hranilnih vrednosti"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti\/#Ali_je_nacrt_prehrane_ki_temelji_na_kaloricnih_in_makro_izracunih_primeren_za_vsakogar\" title=\"Ali je na\u010drt prehrane, ki temelji na kalori\u010dnih in makro izra\u010dunih, primeren za vsakogar?\">Ali je na\u010drt prehrane, ki temelji na kalori\u010dnih in makro izra\u010dunih, primeren za vsakogar?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti\/#11_korakov_za_izdelavo_nacrta_obrokov_po_meri_z_uporabo_kalkulatorja_kalorij\" title=\"11 korakov za izdelavo na\u010drta obrokov po meri z uporabo kalkulatorja kalorij\">11 korakov za izdelavo na\u010drta obrokov po meri z uporabo kalkulatorja kalorij<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ne glede na to, ali je va\u0161 cilj izguba telesne te\u017ee, rast mi\u0161ic ali ohranjanje telesne pripravljenosti, je pravilno sestavljen na\u010drt obrokov klju\u010dni dejavnik za uspeh. Prvi korak je <strong>optimizacija vnosa kalorij in makrohranil.<\/strong> Med dieto ne bi radi ob\u010dutili lakote, med pridobivanjem mi\u0161i\u010dne mase pa ne pretirano siti. Iskanje <strong>pravega ravnovesja med energijskim vnosom in makrohranili,<\/strong> ki gaje mogo\u010de dolgoro\u010dno vzdr\u017eevati, je klju\u010dnega pomena in bo prineslo rezultate. Dolo\u010dite ga lahko z razli\u010dnimi ena\u010dbami ali pa uporabite spletna orodja, kot je na\u0161 spletni kalkulator.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toda kaj storiti, ko veste, koliko energije in posameznih makrov morate zau\u017eiti? Ta \u010dlanek vam bo pomagal pri oblikovanju osebnega na\u010drta obrokov na podlagi izra\u010dunanih podatkov.<\/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-default\">V \u010dlanku bomo raz\u010dlenili naslednje korake na\u010drtovanja obrokov:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#information-gathering\" style=\"border-radius:0px\">Zbiranje informacij<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#calorie-and-macro-calculations\" style=\"border-radius:0px\">Izra\u010duni kalorij in makro vrednosti<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#meal-schedule\" style=\"border-radius:0px\">Razpored obrokov<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#meal-planning\" style=\"border-radius:0px\">Na\u010drtovanje obrokov<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#input-into-an-app\" style=\"border-radius:0px\">Vnos v aplikacijo<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#recording-meals\" style=\"border-radius:0px\">Bele\u017eenje obrokov<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#meal-preparation\" style=\"border-radius:0px\">Priprava obrokov<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#meal-plan-flexibility\" style=\"border-radius:0px\">Prilagodljivost na\u010drta prehrane<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#Check-in-weigh-ins\" style=\"border-radius:0px\">Preverjanje in tehtanje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#ai-utilization\" style=\"border-radius:0px\">Uporaba umetne inteligence<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#healthy-approach\" style=\"border-radius:0px\">Zdrav pristop<\/a><\/div>\n<\/div>\n<\/div>\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=\"Ali_je_nacrt_prehrane_ki_temelji_na_kaloricnih_in_makro_izracunih_primeren_za_vsakogar\"><\/span>Ali je na\u010drt prehrane, ki temelji na kalori\u010dnih in makro izra\u010dunih, primeren za vsakogar?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pripomo\u010dki za izra\u010dun energijske vrednosti in makro hranil izra\u010dunajo, koliko morate pojesti glede na va\u0161 cilj, \u0161portno dejavnost, telesne parametre in \u017eivljenjski slog. <strong>Deluje na podlagi natan\u010dnih izra\u010dunov, vendar nima informacij o va\u0161i prehranski zgodovini, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-genetika-vpliva-na-rast-in-moc-misic-domac-dnk-test-pomaga-odkriti-vas-naravni-potencial\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">genetiki<\/a> in hormonskem zdravju,<\/strong> ki prav tako vplivajo na izgubo te\u017ee ali pove\u010danje mi\u0161i\u010dne mase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posamezniki lahko po letih strogih diet navadijo presnovo na manj\u0161i vnos energije, kar pogosto imenujemo upo\u010dasnjena presnova. V tak\u0161nih primerih izra\u010dunana makrohranila morda ne bodo prinesla pri\u010dakovanih rezultatov. Zato je klju\u010dnega pomena, da <strong>izra\u010dun makrohranil iz kalkulatorja upo\u0161tevate le kot izhodi\u0161\u010de.<\/strong> \u010ce ne dajejo rezultatov, bo treba izvesti prilagoditve, postopno spreminjati in eksperimentirati, da boste na\u0161li vrednosti, ki vam ustrezajo. \u010ce napredek \u0161e vedno ni viden, je najbolje poiskati nasvete dietetika ali drugega strokovnjaka za prehrano. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne glede na to, ali je va\u0161 cilj zmanj\u0161anje telesne te\u017ee ali pove\u010danje mi\u0161i\u010dne mase, ne pozabite, da prehrana ni edini dejavnik, ki vpliva na va\u0161e rezultate. Pomembno vlogo imajo tudi <strong>telesna vadba, genetska zasnova, hormonsko ravnovesje, kakovost <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spanja<\/a> in obvladovanje stresa.<\/strong> Upo\u0161tevajte tudi, da je sledenje novemu na\u010drtu prehranjevanja dolgoro\u010dna obveza in da so pri\u010dakovanja hitrih rezultatov, kot je izguba 10 kg v 10 dneh, nerealna. Za vse sta potrebna \u010das in potrpe\u017eljivost, \u0161e posebej, \u010de si prizadevate za trajne rezultate.<\/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>\u010ce za\u010denjate s huj\u0161anjem in \u017eelite vedeti, pri \u010dem morate biti previdni in kak\u0161nim morebitnim pastem se morate izogniti, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/10-stvari-ki-jih-morate-vedeti-preden-zacnete-hujsati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 stvari, ki jih morate vedeti, preden za\u010dnete huj\u0161ati<\/strong><\/a>.<\/li>\n\n\n\n<li>\u010ce si prizadevate za pove\u010danje mi\u0161i\u010dne mase, ne spreglejte \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 prehranskih nasvetov za najve\u010djo rast mi\u0161ic<\/strong><\/a>.<\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-1124x749.jpg\" alt=\"Kako ustvariti prilagojen na\u010drt prehrane?\" class=\"wp-image-520913\" title=\"Kako ustvariti prilagojen na\u010drt prehrane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_korakov_za_izdelavo_nacrta_obrokov_po_meri_z_uporabo_kalkulatorja_kalorij\"><\/span>11 korakov za izdelavo na\u010drta obrokov po meri z uporabo kalkulatorja kalorij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za bolj\u0161e razumevanje posameznih korakov si poglejmo konkreten primer Maje, ki \u017eeli izgubiti 10 kg in u\u010dvrstiti svoje telo. <strong>Maja je 31-letna u\u010diteljica matematike<\/strong> na osnovni \u0161oli. Pred nekaj meseci je za\u010dela enkrat tedensko igrati <strong>skvo\u0161 s prijateljem in dvakrat tedensko telovaditi v fitnesu,<\/strong> pri \u010demer se je osredoto\u010dila na vadbo celega telesa. \u010ceprav ji je z vadbo uspelo shuj\u0161ati za 3 kg, se je njena te\u017ea v zadnjih nekaj tednih ustavila. Zato se je odlo\u010dila, da bo nekoliko prilagodila svojo prehrano.<\/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\" id=\"information-gathering\">1. Stehtajte se in izmerite svoje telo<\/h3>\n\n\n\n<p>Preden spremenite na\u010drt prehrane, <strong>dolo\u010dite za\u010detni polo\u017eaj.<\/strong> Zjutraj se stehtajte na prazen \u017eelodec samo v spodnjem perilu ter izmerite obseg pasu in bokov. \u010ce \u017eelite, lahko zabele\u017eite tudi meritve drugih delov telesa, kot so roke, trebuh, stegna ali teleta. Prav tako lahko naredite tudi fotografije svojega telesa od spredaj in od strani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za natan\u010dnej\u0161e rezultate razmislite o uporabi naprave InBody za podrobno analizo telesne sestave. Tako boste dobili vpogled v skupno telesno ma\u0161\u010dobo in mi\u0161i\u010dno maso. \u010ce vam je ljub\u0161i pristop &#8220;naredi sam&#8221;, lahko poskusite izmeriti telesno ma\u0161\u010dobo s pomo\u010djo <a href=\"https:\/\/gymbeam.si\/kaliper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kaliperjev<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mijine trenutne mere:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vi\u0161ina:<\/strong> 173 cm<\/li>\n\n\n\n<li><strong>Te\u017ea:<\/strong> 80 kg<\/li>\n\n\n\n<li><strong>Obseg pasu:<\/strong> 81 cm<\/li>\n\n\n\n<li><strong>Obseg kolkov:<\/strong> 106 cm<\/li>\n\n\n\n<li><strong>Odstotek telesne ma\u0161\u010dobe (izmerjen v sistemu InBody):<\/strong> 30<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"calorie-and-macro-calculations\">2. Izra\u010dunajte svoj energijski vnos in vnos makrohranil glede na svoj cilj<\/h3>\n\n\n\n<p>V <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkulator<\/a> vnesite vse potrebne podatke. <strong>Natan\u010dnej\u0161i kot so podatki, ki jih boste pridobili, bolj zanesljivi bodo rezultati.<\/strong> Poleg starosti, vi\u0161ine in telesne te\u017ee <strong>vklju\u010dite tudi podatke o lastnostih va\u0161ega \u017eivljenjskega sloga in tedenski telesni dejavnosti.<\/strong> \u010ce poznate odstotek <a href=\"https:\/\/gymbeam.si\/blog\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">telesne ma\u0161\u010dobe<\/a>, boste z vnosom tega podatka pove\u010dali natan\u010dnost kon\u010dnega rezultata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Vnos podatkov v kalkulator<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Majin cilj je zmanj\u0161anje telesne te\u017ee, zato je med tremi ponujenimi mo\u017enostmi (zmanj\u0161anje telesne te\u017ee, ohranjanje dobre kondicije in telesne te\u017ee ali pove\u010danje telesne te\u017ee) izbrala mo\u017enost za zmanj\u0161anje telesne te\u017ee.<\/li>\n\n\n\n<li>Zaposlena je kot u\u010diteljica, kar ustreza nekoliko aktivnemu poklicu.<\/li>\n\n\n\n<li>Vadbi za mo\u010d se posve\u010da 2,5 ure in 1 uro na teden igra \u0161porte z loparjem.<\/li>\n\n\n\n<li><strong>Rezultat: 2.240 kcal\/dan, 284 g <a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ogljikovih hidratov<\/a> (C), 136 g <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" class=\"ek-link\">beljakovin<\/a> (P), 62 g <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" class=\"ek-link\">ma\u0161\u010dob<\/a> (F)<\/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>\u010ce se \u017eelite poglobiti v podrobnosti o ustreznem vnosu energije in makrohranil, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pove\u010danje mi\u0161i\u010dne mase<\/strong><\/a>. Tako boste bolje razumeli postopek izra\u010duna in la\u017eje delali z rezultati spletnega kalkulatorja.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"591\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/image-9-1124x591.png\" alt=\"kalkulator energijskega vnosa in hranil\" class=\"wp-image-524030\" title=\"Kalkulator kalorij\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/image-9-1124x591.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/image-9-400x210.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/image-9.png 1390w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/a><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Kak\u0161na individualna priporo\u010dila za vnos energije in makrohranil je prejela Maja?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Gramov na dan<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Raz\u010dlenitev po odstotkih<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Energijska vrednost<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">136 g*&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,3 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">544 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">284 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">50,7 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.136 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">62 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">558 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kalorije<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">2.240 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>* Ta vrednost ustreza 1,7 g na kg telesne te\u017ee. Predstavlja ve\u010dji vnos beljakovin, ki je potreben za obnovo mi\u0161ic po treningu za mo\u010d. Hkrati podpira ohranjanje mi\u0161i\u010dne mase med huj\u0161anjem, saj \u0161\u010diti mi\u0161ice, da se ne uporabljajo kot vir energije in povzro\u010da ve\u010dji ob\u010dutek sitosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, zakaj so beljakovine pomembne pri huj\u0161anju, gradnji mi\u0161ic ali \u0161portnih rezultatih, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kdaj-in-koliko-beljakovin-zauziti-za-najvecje-rezultate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Koliko beljakovin zau\u017eiti za rast mi\u0161ic, huj\u0161anje, vzdr\u017eljivost ali med nose\u010dnostjo?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-1124x750.jpg\" alt=\"Kako izra\u010dunati energijski vnos?\" class=\"wp-image-520945\" title=\"Kako izra\u010dunati energijski vnos?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"meal-schedule\">3. Ustvarite osnovni na\u010drt prehrane<\/h3>\n\n\n\n<p>Najprej upo\u0161tevajte svoje prehranjevalne navade. Odgovorite na naslednja vpra\u0161anja:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kolikokrat na dan najraje jeste?<\/strong> Razmislite o svoji dnevni rutini, vklju\u010dno z vadbo in drugimi dejavnostmi. Kdaj imate \u010das za obroke? Ste navajeni na prigrizke ali imate raje tri velike obroke na dan? Navsezadnje \u0161tevilo obrokov ni odlo\u010dilno; pomemben je skupni dnevni energijski vnos.<\/li>\n\n\n\n<li><strong>Ali vam ustreza pribli\u017eno enaka koli\u010dina hrane za zajtrk, kosilo in ve\u010derjo<\/strong> ali imate, na primer, raje ve\u010dje kosilo in manj\u0161o ve\u010derjo?<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Odstotna porazdelitev dnevnega vnosa glede na \u0161tevilo obrokov<\/h4>\n\n\n\n<p>Ko boste odgovorili na ta vpra\u0161anja, <strong>si na papir zapi\u0161ite vse dnevne obroke<\/strong> (zajtrk, malico, kosilo&#8230;). Vsakemu obroku pripi\u0161ite odstotek in <strong>navedite, kolik\u0161en dele\u017e predstavlja v celotnem dnevnem vnosu.<\/strong> Svojih 100% razdelite \u010dez dan glede na velikost obroka, ki vam v tistem trenutku ustreza. S tem pristopom boste <strong>la\u017eje izra\u010dunali, koliko kalorij naj bi pribli\u017eno zau\u017eili pri vsakem obroku.<\/strong> Navdih za odstotno razdelitev energije na 3-6 obrokov lahko najdete v spodnji preglednici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako porazdeliti dnevni vnos energije \u010dez dan?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Zajtrk<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Dopoldanskiprigrizek<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Kosilo<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Popoldanski prigrizek<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ve\u010derja<\/th><th class=\"has-text-align-center\" data-align=\"center\">Druga ve\u010derja<\/th><\/tr><\/thead><tbody><tr><td><strong>3 obroki<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">33%<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">33%<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">33%<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><\/tr><tr><td><strong>4 obroki<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">30%<\/td><td class=\"has-text-align-center\" data-align=\"center\">15%<\/td><td class=\"has-text-align-center\" data-align=\"center\">30%<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><\/tr><tr><td><strong>5 obrokov<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">25 % (560 kcal, 71 g OH, 34 g B, 15,5 g M)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 % (224 kcal, 28,4 g OH, 13,6 g B, 6,2 g M)<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 % (672 kcal, 85,2 g OH, 40,8 g B, 18,6 g M)<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 % (336 kcal, 42,3 g OH, 20,4 g B, 9,3 g M)<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 % (560 kcal, 71 g OH, 34 g B, 15,5 g M)<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><\/tr><tr><td><strong>6 obrokov<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 %<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Za Majo se dobro obnese <strong>prehranjevanje petkrat na dan z nekoliko ve\u010djim popoldanskim prigrizkom.<\/strong> V oklepajih smo izra\u010dunali energijske vrednosti in vrednosti makrohranil za vsak obrok. Maja ima sedaj na voljo vrednosti, ki so ji v pomo\u010d pri na\u010drtovanju posameznih obrokov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sedaj vzemite \u0161tevilke iz kalkulatorja in izra\u010dunajte vrednosti za vsak obrok. Zaradi preglednosti je najbolje, da ustvarite podobno tabelo z izra\u010dunanimi podatki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">\u010ce \u017eelite, na primer, izra\u010dunati 25% skupnega dnevnega vnosa 2.240 kcal, 284 g OH, 136 g B, 62 g M, lahko to storite na naslednji na\u010din:<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kalorije: 0,25 \u00d7 2.240 kcal = 560 kcal<\/li>\n\n\n\n<li>Ogljikovi hidrati: 0,25 \u00d7 284 g = 71 g<\/li>\n\n\n\n<li>Beljakovine: 0,25 \u00d7 136 g = 34 g<\/li>\n\n\n\n<li>Ma\u0161\u010dobe: 0,25 \u00d7 62 g = 15,5 g<\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-1124x749.jpg\" alt=\"Kako na\u010drtovati na\u010drt prehrane\" class=\"wp-image-520998\" title=\"Kako na\u010drtovati na\u010drt prehrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"meal-planning\">4. Na\u010drtovanje posebnih obrokov<\/h3>\n\n\n\n<p>Sedaj, ko sta z Majo izra\u010dunala vrednosti za vsak obrok, si odpo\u010dijte od matematike in se lotite prijetnej\u0161ega dela &#8211; na\u010drtovanja obrokov. Najprej vzemite svin\u010dnik in papir ter zapi\u0161ite obroke za en dan. <strong>Izberite preproste jedi z minimalnim \u0161tevilom sestavin, da jih boste pozneje la\u017eje vnesli v aplikacijo.<\/strong> Svojo rutino lahko poenostavite tako, da med tednom izmenjujete le nekaj glavnih obrokov in prigrizkov. Na za\u010detku se ne obremenjujte z ustvarjanjem kreativnih jedi za vsak dan. Obroke razdelite na posamezne sestavine, podobno kot v spodnji tabeli. Pazite, da ne pozabite na sestavine, ki prispevajo h kalorijski vrednosti, kot sta olje ali solatni preliv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na za\u010detku vam bo koristilo, \u010de si boste vse zapisali na list papirja, nato pa to vnesli v aplikacijo. Hkrati lahko <strong>v skladu s tem urnikom ustvarite nakupovalni seznam.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri na\u010drtovanju obrokov <strong>upo\u0161tevajte pravila <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdrave prehrane<\/strong>.<\/a> Pomembno je, da vsak obrok vklju\u010duje visokokakovostne vire makrohranil. Vendar pri izbiri \u017eivil <strong>upo\u0161tevajte tudi svoj cilj.<\/strong> \u010ce si prizadevate pridobiti telesno te\u017eo, lahko v svoj energijski vnos vklju\u010dite meso in mle\u010dne izdelke z ve\u010djo vsebnostjo ma\u0161\u010dob. \u010ce po drugi strani huj\u0161ate, se odlo\u010dite za manj kalori\u010dne jedi, ki zagotavljajo potrebne beljakovine, ne da bi bistveno pove\u010dali energijski vnos.<\/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>Viri beljakovin:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/piscancja-prsa-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Meso<\/a>, <a href=\"https:\/\/gymbeam.si\/ribe\" class=\"ek-link\">ribe<\/a>, morski sade\u017ei, mleko in mle\u010dni izdelki, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/jajca\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jajca<\/a>, <a href=\"https:\/\/gymbeam.si\/strocnice\" class=\"ek-link\">stro\u010dnice<\/a> (grah, fi\u017eol, le\u010da, \u010di\u010derika, edamame), <a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" class=\"ek-link\">tofu<\/a>, tempeh, seitan, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkine beljakovine<\/a>, <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" class=\"ek-link\">rastlinske beljakovine<\/a>.<\/li>\n\n\n\n<li><strong>Viri ma\u0161\u010dob: <\/strong><a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olja<\/a>, <a href=\"https:\/\/gymbeam.si\/pure-ghee-gymbeam.html\" class=\"ek-link\">maslo<\/a>, rastlinski namazi, <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" class=\"ek-link\">ore\u0161\u010dki in semena<\/a>, <a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" class=\"ek-link\">masla iz ore\u0161\u010dkov<\/a>, olive, avokado, <a href=\"https:\/\/gymbeam.si\/temna-cokolada-90-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">visokokakovostna temna \u010dokolada<\/a>.<\/li>\n\n\n\n<li><strong>Viri ogljikovih hidratov:<\/strong> polnozrnata <a href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eita<\/a> (<a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" class=\"ek-link\">oves<\/a>, <a href=\"https:\/\/gymbeam.si\/moka\" class=\"ek-link\">moka <\/a>, <a href=\"https:\/\/gymbeam.si\/riz\" class=\"ek-link\">ri\u017e<\/a>, <a href=\"https:\/\/gymbeam.si\/testenine\" class=\"ek-link\">testenine<\/a>, <a href=\"https:\/\/gymbeam.si\/polnozrnata-psenica-bulgur-gymbeam.html\" class=\"ek-link\">bulgur<\/a>, <a href=\"https:\/\/gymbeam.si\/kvinoja\" class=\"ek-link\">kvin<\/a><a href=\"https:\/\/gymbeam.si\/kvinoja\" target=\"_blank\" aria-label=\"o (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o<\/a><a href=\"https:\/\/gymbeam.si\/kvinoja\" class=\"ek-link\">ja<\/a>, ajda, <a href=\"https:\/\/gymbeam.si\/kase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161a<\/a>), kruh, ri\u017eevo pecivo, <a href=\"https:\/\/gymbeam.si\/psenicne-tortilje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tortilje<\/a>, krompir in sladki krompir, stro\u010dnice, <a href=\"https:\/\/gymbeam.si\/med-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">med<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-datljev-sirup-gymbeam.html\" class=\"ek-link\">sirupi<\/a>, <a href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ksilitol<\/a> in drugi nadomestki sladkorja, <a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sadje<\/a> in zelenjava.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navdih za pripravo na\u010drta obrokov lahko najdete tudi v \u010dlanku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/nacrt-priprave-obrokov-za-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vzor\u010dni na\u010drt obrokov za 2.000 kcal<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Maja je tako na\u010drtovala svoje obroke:<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th class=\"has-text-align-center\" data-align=\"center\">Obrok<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sestavine<\/th><\/tr><\/thead><tbody><tr><td><strong>Zajtrk<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Beljakovinska ovsena ka\u0161a z ara\u0161idovim maslom in banano<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sirotkine beljakovine, ovseni kosmi\u010di, ara\u0161idovo maslo, banana<\/td><\/tr><tr><td><strong>Dopoldanski prigrizek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0161ki jogurt z jabolkom in ore\u0161\u010dki<\/td><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0161ki jogurt, jabolko, indijski ore\u0161\u010dki<\/td><\/tr><tr><td><strong>Kosilo<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ri\u017e s pe\u010denim pi\u0161\u010dancem in zelenjavno solato<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ri\u017e basmati, pi\u0161\u010dan\u010dje prsi, olj\u010dno olje, bu\u010dke, paprika, paradi\u017enik, \u010debula<\/td><\/tr><tr><td><strong>Popoldanski prigrizek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">R\u017eeni kruh z maslom, puranjo \u0161unko in kumarico<\/td><td class=\"has-text-align-center\" data-align=\"center\">R\u017eeni kruh, maslo, puranja \u0161unka, kumara<\/td><\/tr><tr><td><strong>Ve\u010derja<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Tortilja s tofujem, zelenjavo in jogurtovim prelivom<\/td><td class=\"has-text-align-center\" data-align=\"center\">P\u0161eni\u010dna tortilja, mariniran tofu, navadni jogurt, olj\u010dno olje, solata, paprika<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"input-into-an-app\">5. Na\u010drtovanje prvega dne v aplikaciji<\/h3>\n\n\n\n<p>Sedaj je \u010das, da uporabite <strong>aplikacijo za sledenje obrokom,<\/strong> kot so MyFitnessPal, Lose It! ali Calorie Counter. Na\u010drtovani urnik obrokov prenesite iz papirja v aplikacijo. \u010ce teh aplikacij \u0161e niste uporabljali, bo morda trajalo nekaj \u010dasa, da se nanje navadite, vendar se boste hitro nau\u010dili, kako jih upravljati, vnos podatkov pa bo postal u\u010dinkovitej\u0161i.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>V aplikaciji ustvarite ra\u010dun<\/strong> in po vnosu ciljev, vi\u0161ine in te\u017ee prilagodite priporo\u010dene vrednosti vnosa, da se bodo ujemale z vrednostmi, ki ste jih pridobili s spletnim kalkulatorjem kalorij. Maja bo, na primer, vnesla 2 240 kcal, 284 g OH, 136 g B in 62 g M.<\/li>\n\n\n\n<li>\u010ce \u0161e nikoli niste tehtali hrane in ne veste, koliko gramov je v obi\u010dajni porciji priloge, kruha, mesa ali ara\u0161idovega masla, <strong>poskusite vsaj dva dni tehtati vsa \u017eivila<\/strong> (najbolje v surovi obliki). Vse zabele\u017eite v aplikacijo. V teh dveh dneh jejte normalno, ne da bi vas skrbelo, ali je va\u0161 vnos kalorij in makrohranil skladen z va\u0161imi ciljnimi vrednostmi. Tako boste dobili grobo predstavo o svojih tipi\u010dnih velikostih porcij in trenutnem vnosu kalorij.<\/li>\n\n\n\n<li>Zdaj <strong>poskusite na\u010drtovati enodnevni urnik obrokov, ki bo ustrezal vnosu kalorij in makrohranil,<\/strong> ki ste ga izra\u010dunali s spletnim kalkulatorjem in \u017ee vnesli v aplikacijo. Tako boste vnaprej vedeli, koliko gramov ovsenih kosmi\u010dev morate zau\u017eiti za zajtrk in vsa druga \u017eivila za ta dan. Oglejte si seznam obrokov in sestavin, ki ste ga opisali v \u010detrtem koraku.<\/li>\n\n\n\n<li><strong>Za\u010dnite prvi dan in dodajte sestavine, vklju\u010dno s koli\u010dinami<\/strong> (v surovi obliki). Ne boste takoj vedeli, koliko gramov dolo\u010denega \u017eivila morate dodati, da se bodo va\u0161e vrednosti ujemale z vrednostmi za ves dan. Eksperimentirati boste morali z razli\u010dnimi koli\u010dinami, da boste dosegli ustrezen vnos.<\/li>\n\n\n\n<li>Ko vnesete koli\u010dine za celoten dan, v aplikaciji <strong>preverite dnevni vnos energije, beljakovin, ogljikovih hidratov in ma\u0161\u010dob.<\/strong> Tudi \u010de ta znatno odstopa od va\u0161ih ciljev, ne skrbite. Za za\u010detnike je povsem normalno, da se jim to ne posre\u010di \u017ee v prvem poskusu.<\/li>\n\n\n\n<li>Ponovno odprite celoten dan in preverite kalorije, beljakovine, ogljikove hidrate in ma\u0161\u010dobe za vsak obrok. <strong>Te vrednosti primerjajte z na\u010drtovanimi vrednostmi, ki ste jih izra\u010dunali na podlagi odstotkov v 4. koraku.<\/strong> \u010ce, na primer, opazite, da imate za dan preve\u010d ogljikovih hidratov, dolo\u010dite obrok, pri katerem ste presegli omejitev, in zmanj\u0161ajte koli\u010dino hrane, bogate z ogljikovimi hidrati. V\u010dasih boste morda morali eno sestavino zamenjati z drugo, ki bo bolje ustrezala va\u0161emu dnevnemu vnosu. Podobno boste morda morali dodati ali zmanj\u0161ati koli\u010dino drugega \u017eivila.<\/li>\n\n\n\n<li><strong>Pri vsakem izra\u010dunanem obroku vam ni treba dose\u010di natan\u010dnih makro ciljev.<\/strong> Na koncu je klju\u010dnega pomena, da je va\u0161 skupni dnevni energijski vnos pribli\u017eno v mejah 10% odstopanja.<\/li>\n<\/ol>\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.cz\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-1124x749.jpg\" alt=\"Vnos obrokov v aplikacije\" class=\"wp-image-521049\" title=\"Vnos obrokov v aplikacije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Maja se mora pribli\u017eati tem vrednostim:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zajtrk:<\/strong> 560 kcal, 71 g OH, 34 g B, 15,5 g M<\/li>\n\n\n\n<li><strong>Dopoldanski prigrizek:<\/strong> 224 kcal, 28,4 g OH, 13,6 g B, 6,2 g M<\/li>\n\n\n\n<li><strong>Kosilo:<\/strong> 560 kcal, 71 g OH, 34 g B, 15,5 g M<\/li>\n\n\n\n<li><strong>Popoldanski prigrizek:<\/strong> 336 kcal, 42,3 g OH, 20,4 g B, 9,3 g M<\/li>\n\n\n\n<li><strong>Ve\u010derja:<\/strong> 560 kcal, 71 g OH, 34 g B, 15,5 g M<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o tem, na kaj morate biti pozorni pri \u0161tetju kalorij in makrohranil v aplikacijah, preberite v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/najpogostejse-napake-pri-zapisovanju-hrane-in-kalorij-v-aplikacije\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 pogostih napak pri \u0161tetju in bele\u017eenju kalorij v aplikacijah<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Celodnevni na\u010drt prehrane s te\u017eo v gramih<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Obrok<\/th><th class=\"has-text-align-left\" data-align=\"left\">Sestavine<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vsebnost energije in makrohranil<\/p><\/th><\/tr><\/thead><tbody><tr><td><strong>Zajtrk<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sirotkine beljakovine<\/a> 25 g <a href=\"https:\/\/gymbeam.si\/ovseni-kosmici-one-minute.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovseni kosmi\u010di<\/a> 60 g <a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" class=\"ek-link\">Ara\u0161idovo maslo<\/a> 20 g Banana 120 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">569 kcal, 71 g OH, 33,8 g B, 15,5 g M<\/td><\/tr><tr><td><strong>Dopoldanski prigrizek<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">Gr\u0161ki jogurt z 0% ma\u0161\u010dobe 140 g Jabolko 150 g <a href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Indijski ore\u0161\u010dki<\/a> 15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">268 kcal, 17 g OH, 24 g B, 8 g M<\/td><\/tr><tr><td><strong>Kosilo<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">Ri\u017e basmati 70 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/piscancja-prsa-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pi\u0161\u010dan\u010dje prsi<\/a> 150 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-ekstra-devisko-oljcno-olje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Olivno olje<\/a> 15 g Bu\u010dke 100 g Rde\u010da paprika 50 g Paradi\u017enik 50 g \u010cebula 20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">568 kcal, 63 g OH, 40 g B, 14 g M<\/td><\/tr><tr><td><strong>Popoldanski prigrizek<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">R\u017eeni kruh 90 g\r\nSir Gervais 20 g\r\nPuranji pr\u0161ut 60 g\r\nKumare 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">335 kcal, 45 g OH, 21 g B, 6 g M<\/td><\/tr><tr><td><strong>Ve\u010derja<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">P\u0161eni\u010dna <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/psenicne-tortilje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tortilja<\/a> 90 g Mariniran <a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" class=\"ek-link\">tofu<\/a> 100 g Navadni jogurt 50 g Olj\u010dno olje 10 ml Solata 50 g Rde\u010da paprika 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">567 kcal, 56 g OH, 24 g B, 24 g M<\/td><\/tr><tr><td><strong>Skupni vnos<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">2,260 kcal, 266 g OH, 138,2 g B, 66,3 g M<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"recording-meals\">6. Nadaljevanje bele\u017eenja prihajajo\u010dih dni<\/h3>\n\n\n\n<p>Ko uspe\u0161no na\u010drtujete prvi dan, se lahko lotite naslednjega. \u010ce veste, da se bodo nekateri obroki delno ali v celoti ponovili, jih lahko v aplikaciji kopirajte v jedilnik za naslednji dan. V\u010dasih je dovolj, da zamenjate nekaj sestavin in \u017ee ste kon\u010dali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u010dasoma boste verjetno opazili, da imajo <strong>nekatera \u017eivila zelo podobne hranilne vrednosti,<\/strong> zato jih lahko po potrebi zamenjate. To velja, na primer, za razli\u010dna <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-devisko-avokadovo-olje-vanavita-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olja<\/a> (olj\u010dno, repi\u010dno, avokadovo), \u017eita (ri\u017e, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/polnozrnata-psenica-bulgur-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur,<\/a> <a href=\"https:\/\/gymbeam.si\/polnozrnati-kuskus-gymbeam.html\" class=\"ek-link\">kuskus<\/a>) ali kruh (r\u017eeni ali polnozrnati). Pametno je tudi shraniti priljubljene jedi, ki jih pogosto pripravljate. \u010ce, na primer, redno jeste isto beljakovinsko ovseno ka\u0161o, jo lahko v aplikaciji shranite kot svoj recept in jo nato vnesite v jedilnik z enim samim klikom. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2, 5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.cz\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-749x1124.jpg\" alt=\"Spremljanje v tabelah kalorij\" class=\"wp-image-521030\" title=\"Spremljanje v tabelah kalorij\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-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\" id=\"meal-preparation\">7. Vnaprej pripravite na\u010drtovane obroke<\/h3>\n\n\n\n<p>Ko imate na\u010drtovane obroke in kupljena \u017eivila za prihodnje dni, vam ne preostane drugega, kot da vzamete kuhinjsko tehtnico in za\u010dnete kuhati. \u010ceprav lahko obroke pripravite \u0161e isti dan, se lahko zgodi, da za kuhanje nimate \u010dasa ali energije. V takih primerih lahko pose\u017eete po hitro pripravljenih \u017eivilih, ki morda ne ustrezajo va\u0161im prehranskim ciljem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upo\u0161tevajte, da je <strong>50% uspeha v vnaprej pripravljenih obrokih.<\/strong> Izkoristite ponavljajo\u010de se obroke v svojem na\u010drtu. Naenkrat skuhajte ve\u010dje obroke in hrano sorazmerno razdelite v <a href=\"https:\/\/gymbeam.si\/posoda-za-hrano-fit-prep-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posode<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce si \u010dez dan za\u017eelite nekaj drugega, preprosto zamenjajte jed v aplikaciji in po potrebi prilagodite druge obroke, da pribli\u017eno ustrezajo va\u0161emu skupnemu energijskemu vnosu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u010d nasvetov o pripravi obrokov in predpripravi jedi si oglejte \u010dlanek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako u\u010dinkovito pripraviti in shranjevati obroke?<\/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\" id=\"meal-plan-flexibility\">8. Ne stremite k popolnosti<\/h3>\n\n\n\n<p>K splo\u0161nemu prilagajanju na\u010drta prehrane pristopite z zavedanjem, da vsak dan ne bo popolnoma usklajen na gram ali kalorijo. Popoln na\u010drt obrokov ne obstaja, zlasti \u010de upo\u0161tevamo, da hranilne vrednosti v aplikacijah niso vedno to\u010dne. <strong>S\u010dasoma boste spoznali tudi, da si lahko dovolite dolo\u010deno stopnjo prilagodljivosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se odlo\u010dite za ve\u010dji popoldanski prigrizek od na\u010drtovanega, lahko to nadomestite z manj\u0161o porcijo ve\u010derje in kljub temu dose\u017eete svoje na\u010drtovane dnevne vrednosti. \u010ce ob\u010dasno prese\u017eete ciljne vrednosti, je tudi to v redu. Za ve\u010dino ljudi obi\u010dajno zadostuje, \u010de dosledno sledijo na\u010drtu 80-90 % \u010dasa in rezultati bodo \u0161e vedno sledili. Doslednost je pomembnej\u0161a od popolnosti. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tudi sestava va\u0161ega obroka ni nujno videti kot iz revije o zdravi prehrani.<\/strong> Ob\u010dasno namesto prigrizka na\u010drtujte priljubljeno sladico ali slano poslastico. \u010ce vam bo uspelo prilagoditi preostali del na\u010drta obrokov, da boste izpolnili svoje dnevne cilje glede makrohranil, ste na pravi poti. Za tiste, ki pridobivajo na te\u017ei ali imajo na splo\u0161no ve\u010dji energijski vnos, je prostora za tak\u0161na \u017eivila nekoliko ve\u010d. <strong>Vseeno se dr\u017eite pravila 80\/20,<\/strong> po katerem 80% va\u0161e prehrane sestavljajo osnovna, \u010dim manj predelana \u017eivila, 20 % pa sladkarije, \u010dips, hitra prehrana, pica in drugi u\u017eitki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, na katera \u017eivila morate biti previdni pri na\u010drtovanju obrokov, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-o-tem-kako-zmanjsati-kolicino-visoko-predelanih-zivil-v-prehrani-in-se-prehranjevati-bolj-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 nasvetov, kako omejiti mo\u010dno predelana \u017eivila in se prehranjevati bolj zdravo<\/strong><\/a>.<\/p>\n<\/div>\n<\/div>\n\n\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\" id=\"Check-in-weigh-ins\">9. Izvedite kontrolno merjenje in po potrebi prilagodite na\u010drt prehrane<\/h3>\n\n\n\n<p>Po dveh tednih upo\u0161tevanja na\u010drta prehrane je <strong>\u010das za prvo kontrolno merjenje in oceno, kako vam ustreza va\u0161 novi prehranjevalni re\u017eim.<\/strong> Ponovno se stehtajte, izmerite svoje telesne mere in se fotografirajte pod enakimi pogoji kot pri prvem merjenju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Majini rezultati kontrolnega preverjanja:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vi\u0161ina:<\/strong> 173 cm<\/li>\n\n\n\n<li><strong>Te\u017ea:<\/strong> 79 kg<\/li>\n\n\n\n<li><strong>Obseg pasu:<\/strong> 80 cm<\/li>\n\n\n\n<li><strong>Obseg bokov:<\/strong> 105 cm<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po dveh tednih je Maja shuj\u0161ala za 1 kg, kar ustreza zdravi stopnji izgube telesne te\u017ee 0,5 kg na teden. Ob svojem prehranskem na\u010drtu se po\u010duti dobro, vendar bi v\u010dasih raje imela nekoliko manj\u0161e obroke ogljikovih hidratov. Zato se je odlo\u010dila, da bo v naslednjih dveh tednih zmanj\u0161ala vnos za 250 kcal, s poudarkom na ogljikovih hidratih. Nato bo ponovno ocenila svoj napredek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi vi lahko na\u010drt obrokov nekoliko prilagodite. \u010ceprav po dveh tednih ni pri\u010dakovati bistvenih sprememb, boste morda opazili nekaj sprememb pri telesnih merah. Vendar bodite previdni, da ne boste uvajali drasti\u010dnih sprememb.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako prilagoditi na\u010drt prehrane?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce je va\u0161 cilj zmanj\u0161anje telesne te\u017ee, vendar \u0161e niste opazili sprememb v kilogramih ali centimetrih, <strong>poskusite zmanj\u0161ati energijski vnos za 250 kcal.<\/strong><\/li>\n\n\n\n<li>\u010ce \u017eelite pove\u010dati telesno te\u017eo in ne opazite nobenih sprememb, <strong>lahko poskusite dodati 250 kcal.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teh 250 kcal lahko enakomerno od\u0161tejete\/pri\u0161tejete vsem hranilom ali se poigrate z njihovim razmerjem. Vendar ohranite enak vnos beljakovin. Vsebnost ogljikovih hidratov ali ma\u0161\u010dob lahko pove\u010date ali zmanj\u0161ate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In kako pretvoriti 250 kcal v grame ma\u0161\u010dob ali ogljikovih hidratov?<\/strong> Zapomnite si, da ima 1 g ogljikovih hidratov (in beljakovin) energijsko vrednost pribli\u017eno 4 kcal, 1 g ma\u0161\u010dob pa pribli\u017eno 9 kcal.<\/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>250 kcal = 62,5 g ogljikovih hidratov<\/li>\n\n\n\n<li>250 kcal = 27,8 g ma\u0161\u010dob<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri na\u010drtovanju na\u010drta obrokov v aplikaciji se lahko igrate tudi s \u0161tevilkami. Poskusite, na primer, <strong>pove\u010dati vnos ma\u0161\u010dob za nekaj gramov in zmanj\u0161ati vnos ogljikovih hidratov ali obratno.<\/strong> S\u010dasoma boste ugotovili razmerje makrohranil, ki vam najbolj ustreza. Kljub temu ne pozabite, da morate dan kon\u010dati z enakim skupnim energijskim vnosom. Po prilagoditvi jedilnika se po 2-3 tednih ponovno stehtajte in izmerite. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se telesna te\u017ea \u0161e vedno ne spremeni, lahko na to vpliva kateri drugi dejavnik. O razli\u010dnih dejavnikih, ki lahko povzro\u010dijo nihanje telesne te\u017ee, si preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zakaj tehtnica ka\u017ee vi\u0161jo \u0161tevilko, a to ni ma\u0161\u010doba<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-1124x750.jpg\" alt=\"Kako prilagoditi na\u010drt prehrane?\" class=\"wp-image-521065\" title=\"Kako prilagoditi na\u010drt prehrane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"ai-utilization\">10. Uporabite umetno inteligenco (AI)<\/h3>\n\n\n\n<p>Ste se \u017ee seznanili s chatGPT ali drugim orodjem umetne inteligence? \u010ce je odgovor pritrdilen, vas verjetno ne bo presenetilo, da vam lahko pomaga pri na\u010drtovanju obrokov. Ko potrebujete <strong>navdih za nove obroke,<\/strong> v pogovorno polje preprosto vnesite \u017eeljo, da potrebujete nasvet za pripravo zdrave jedi, morda s pi\u0161\u010dancem, bu\u010dkami, paradi\u017enikom in drugimi izbranimi sestavinami. V hipu boste dobili na desetine receptov, ki jih lahko preizkusite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pridobite lahko tudi za <strong>seznam <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitnes receptov<\/a> za huj\u0161anje ali \u017eivil z visoko vsebnostjo beljakovin.<\/strong> Pri tem lahko umetno inteligenco izkoristite na veliko na\u010dinov. Lahko jo uporabite za izra\u010dune, vendar bodite previdni, da bo va\u0161a poizvedba vedno jasna in \u010dim bolj specifi\u010dna.<\/p>\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.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-1124x749.jpg\" alt=\"Na\u010drt prehrane, kot ga priporo\u010da umetna inteligenca\" class=\"wp-image-521081\" title=\"Na\u010drt prehrane, kot ga priporo\u010da umetna inteligenca\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"healthy-approach\">11. Ne bodite vedno na dieti<\/h3>\n\n\n\n<p>Huj\u0161anje in zdravo pridobivanje telesne te\u017ee sta dolgotrajni poti s cilji, ki pogosto niso takoj vidni. Bistveno se je zavedati, da boste morali na neki to\u010dki zapustiti to pot in prenehati tekmovati, zlasti v primeru huj\u0161anja; ostati v kalori\u010dnem primanjkljaju recimo eno leto ni dobra ideja. <strong>To lahko negativno vpliva na presnovo in hormonsko zdravje.<\/strong> Zato po nekaj mesecih dolo\u010dite vzdr\u017eevalni vnos, ki ga lahko izra\u010dunate tudi z na\u0161im spletnim kalkulatorjem, ali pa ga boste s\u010dasoma spoznali s samokontrolo. In \u010de \u017eelite \u0161e naprej napredovati, lahko po nekaj mesecih ponovno uvedete dieto.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako ni slaba ideja, da ob\u010dasno <strong>za dan ali dva odlo\u017eite kuhinjsko tehtnico in aplikacijo za \u0161tetje kalorij ter se osvobodite vseh teh \u0161tevilk.<\/strong> Tako se boste spomnili, da pri hrani ne gre le za kalorije in makroje, temve\u010d tudi za okus, vonj in deljenje trenutkov s svojimi najdra\u017ejimi.<\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V dana\u0161njem \u010dlanku ste se nau\u010dili, kako na podlagi vrednosti iz spletnega kalkulatorja sestaviti na\u010drt obrokov za huj\u0161anje, pove\u010danje telesne te\u017ee ali ohranjanje dobre kondicije. Ko vam ga bo uspelo <strong>prilagoditi ne le svojim ciljem, temve\u010d tudi svojim prehranskim preferencam, vam bo to uspelo.<\/strong> Najbolj\u0161e rezultate pa lahko dose\u017eemo s celostnim pristopom, ki vklju\u010duje redno telesno vadbo, zadosten po\u010ditek in kakovosten spanec.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil \u010dlanek v\u0161e\u010d in se vam je zdel prakti\u010den, ga delite s prijatelji. Zagotovo bodo cenili nasvete o oblikovanju prilagojenega na\u010drta prehrane.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" 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.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>S spletnim kalkulatorjem ste izra\u010dunali, koliko kalorij in makrohranil morate zau\u017eiti, vendar ne veste, kako iz tega sestaviti na\u010drt obrokov? Dana\u0161nji \u010dlanek vas bo popeljal skozi celoten postopek in vam ponudil iz\u010drpno navodilo za izdelavo prilagojenega na\u010drta obrokov.<\/p>\n","protected":false},"author":129,"featured_media":520975,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6375,6675,6843,7191],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-526203","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-jedilnik","10":"tag-makrozivila","11":"tag-rast-misicne-mase-sl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Prilagojen na\u010drt prehrane: Celovit vodnik za na\u010drtovanje prehrane na podlagi kalorij in hranilnih vrednosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u017delite sestaviti prilagojen na\u010drt prehrane za huj\u0161anje, rast mi\u0161ic ali ohranjanje telesne pripravljenosti in izvedeti, kako \u0161teti kalorije in makrohranila? 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