{"id":530380,"date":"2024-04-12T15:33:15","date_gmt":"2024-04-12T13:33:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=530380"},"modified":"2025-11-10T16:08:26","modified_gmt":"2025-11-10T15:08:26","slug":"personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/","title":{"rendered":"Personalizirani plan obroka: Potpuni vodi\u010d za planiranje va\u0161e prehrane na temelju kalorija i makronutrijenata"},"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\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/#Je_li_plan_obroka_temeljen_na_izracunima_kalorija_i_makronutrijenata_prikladan_za_sve\" title=\"Je li plan obroka temeljen na izra\u010dunima kalorija i makronutrijenata prikladan za sve?\">Je li plan obroka temeljen na izra\u010dunima kalorija i makronutrijenata prikladan za sve?<\/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\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/#11_koraka_za_izradu_prilagodenog_plana_obroka_pomocu_kalkulatora_kalorija\" title=\"11 koraka za izradu prilago\u0111enog plana obroka pomo\u0107u kalkulatora kalorija\">11 koraka za izradu prilago\u0111enog plana obroka pomo\u0107u kalkulatora kalorija<\/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\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Bez obzira na to je li va\u0161 cilj mr\u0161avljenje, rast mi\u0161i\u0107a ili odr\u017eavanje kondicije, pravilno sastavljen plan obroka klju\u010dan je \u010dimbenik uspjeha. Prvi korak je optimiziranje <strong>unosa kalorija i makronutrijenata<\/strong>. Ne biste \u017eeljeli osje\u0107ati glad tijekom dijete ili da ste prenajedeni dok se trudite dobiti mi\u0161i\u0107e. Pronala\u017eenje<strong> pravog balansa unosa energije i makronutrijenata<\/strong> koji je dugoro\u010dno odr\u017eiv za vas klju\u010dan je i dat \u0107e rezultate. Mo\u017eete ga odrediti pomo\u0107u raznih jednad\u017ebi ili koristiti online alate, kao \u0161to je na\u0161 online kalkulator.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali \u0161to u\u010diniti kada znate koliko energije i pojedina\u010dnih makronutrijenata trebate tro\u0161iti? Ovaj \u010dlanak \u0107e vam pomo\u0107i u izradi personaliziranog plana obroka na temelju izra\u010dunatih podataka.<\/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\">U \u010dlanku \u0107emo ra\u0161\u010dlaniti sljede\u0107e korake planiranja obroka:<\/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=\"#skupljanje-informacija\" style=\"border-radius:0px\">Skupljanje informacija<\/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=\"#izra\u010dun-kalorija-i-makronutrijenata\" style=\"border-radius:0px\">Izra\u010dun kalorija i makronutrijenata<\/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=\"#raspored-obroka\" style=\"border-radius:0px\">Raspored obroka<\/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=\"#planiranje-obroka\" style=\"border-radius:0px\">Planiranje obroka<\/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=\"#unos-u-aplikaciju\" style=\"border-radius:0px\">Unos u aplikaciju<\/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=\"#bilje\u017eenje-obroka\" style=\"border-radius:0px\">Bilje\u017eenje obroka<\/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=\"#priprema-obroka\" style=\"border-radius:0px\">Priprema obroka<\/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=\"#prilagodljivost-plana-obroka\" style=\"border-radius:0px\">Prilagodljivost plana obroka<\/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=\"#vaganja-za-provjeru-napretka\" style=\"border-radius:0px\">Vaganja za provjeru napretka<\/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=\"#kori\u0161tenje-AI\" style=\"border-radius:0px\">Kori\u0161tenje AI<\/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=\"#zdrav-pristup\" style=\"border-radius:0px\">Zdrav pristup<\/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=\"Je_li_plan_obroka_temeljen_na_izracunima_kalorija_i_makronutrijenata_prikladan_za_sve\"><\/span>Je li plan obroka temeljen na izra\u010dunima kalorija i makronutrijenata prikladan za sve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Alat za izra\u010dun energije i makronutrijenata izra\u010dunava koliko biste trebali jesti na temelju va\u0161eg cilja, sportske aktivnosti, fizi\u010dkih parametara i na\u010dina \u017eivota. <strong>Radi na preciznim izra\u010dunima, ali nema informacije o va\u0161oj prehrani, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-genetika-utjece-na-rast-i-snagu-misica-kucno-dnk-testiranje-pomaze-otkriti-vas-prirodni-potencijal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">genetici<\/a> i hormonskom zdravlju,<\/strong> \u0161to tako\u0111er utje\u010de na gubitak te\u017eine ili pove\u0107anje mi\u0161i\u0107ne mase.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Netko je mo\u017eda prilagodio metabolizam ni\u017eem unosu energije nakon godina stroge dijete, \u0161to se \u010desto naziva usporenim metabolizmom. U takvim slu\u010dajevima izra\u010dunati makronutrijenti mo\u017eda ne\u0107e odgovarati rezultatima koje ste o\u010dekivali. Stoga je klju\u010dno <strong>uzeti u obzir rezultiraju\u0107e makronutrijente iz kalkulatora samo kao po\u010detnu to\u010dku<\/strong>. Ako ne daju rezultate, bit \u0107e potrebno malo dora\u0111ivanja, postupnih prilagodbi i eksperimentiranja kako biste prona\u0161li ono \u0161to vam odgovara. Ako je napredak i dalje nedosti\u017ean, najbolje je potra\u017eiti smjernice nutricionista ili drugog stru\u010dnjaka za prehranu. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Bez obzira na to je li va\u0161 cilj mr\u0161avljenje ili dobivanje mi\u0161i\u0107a, zapamtite da prehrana nije jedini utjecaj na va\u0161e rezultate. <strong>Tjelovje\u017eba, genetika, hormonsko okru\u017eenje, kvaliteta <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sna<\/a> i upravljanje stresom igraju zna\u010dajnu ulogu. <\/strong>Tako\u0111er, imajte na umu da je pridr\u017eavanje novog plana prehrane dugoro\u010dna obveza, a brza o\u010dekivanja poput gubitka 10 kg u 10 dana su nerealna. Za sve je potrebno vrijeme i strpljenje, osobito ako ciljate na trajne, odr\u017eive rezultate.<\/p>\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><p>Ako kre\u0107ete s mr\u0161avljenjem i \u017eelite znati s \u010dime trebate biti oprezni i potencijalne zamke koje trebate izbjegavati, pro\u010ditajte \u010dlanak <a class=\"ek-link\" href=\"\/blog?p=223506\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/\"><strong>10 stvari koje morate znati prije nego po\u010dnete s mr\u0161avljenjem.<\/strong><\/a><\/p><\/li>\n\n\n\n<li><p>Ako \u017eelite izgraditi mi\u0161i\u0107nu masu, ne propustite pro\u010ditati \u010dlanak <strong><a class=\"ek-link\" href=\"\/blog?p=307948\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\">10 savjeta o prehrani za maksimalan rast mi\u0161i\u0107a.<\/a><\/strong><\/p><\/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.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-1124x749.jpg\" alt=\"Kako napraviti personalizirani plan obroka?\" class=\"wp-image-520913\" title=\"Kako napraviti personalizirani plan obroka?\" 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_koraka_za_izradu_prilagodenog_plana_obroka_pomocu_kalkulatora_kalorija\"><\/span>11 koraka za izradu prilago\u0111enog plana obroka pomo\u0107u kalkulatora kalorija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Za bolje razumijevanje svakog koraka pro\u0111imo kroz konkretan primjer Mije, koja ima za cilj izgubiti 10 kg i zategnuti svoje tijelo. <strong>Mia je 31-godi\u0161nja profesorica matematike<\/strong> u osnovnoj \u0161koli. Prije nekoliko mjeseci po\u010dela je igrati <strong>squash jednom tjedno s prijateljicom<\/strong> i <strong>vje\u017ebati u teretani dva puta tjedno<\/strong>, fokusiraju\u0107i se na trening cijelog tijela. Iako je vje\u017ebanjem uspjela smr\u0161aviti 3 kg, njezina je te\u017eina u posljednjih nekoliko tjedana stala. Zbog toga je odlu\u010dila napraviti neke prilagodbe u svojoj prehrani.<\/p>\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=\"skupljanje-informacija\">1. Izva\u017eite se i izmjerite svoje tijelo<\/h3>\n\n\n<p>Prije bilo kakvih promjena u svom planu obroka, <strong>zabilje\u017eite svoju po\u010detnu poziciju.<\/strong> Izva\u017eite se ujutro na prazan \u017eeludac samo u donjem rublju i izmjerite opseg struka i bokova. Ako \u017eelite, mo\u017eete pratiti mjere za druge dijelove tijela, kao \u0161to su ruke, trbuh, bedra ili listovi. Tako\u0111er mo\u017eete se fotografirati sprijeda i sa strane u dobro osvijetljenim uvjetima.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Za preciznije rezultate razmislite o kori\u0161tenju InBody ure\u0111aja za detaljnu analizu sastava va\u0161eg tijela. To \u0107e vam pru\u017eiti uvid u va\u0161 ukupni iznos tjelesne masti i mi\u0161i\u0107ne mase. Ako vi\u0161e volite pristup \u201euradi sam\u201c, mo\u017eete poku\u0161ati izmjeriti tjelesne masti pomo\u0107u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kaliper-za-mjerenje-masti-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pomi\u010dnog mjerila.<\/a><\/p>\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 mjere:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Visina:<\/strong> 173 cm<\/p><\/li>\n\n\n\n<li><p><strong>Te\u017eina:<\/strong> 80 kg<\/p><\/li>\n\n\n\n<li><p><strong>Opseg struka:<\/strong> 81 cm<\/p><\/li>\n\n\n\n<li><p><strong>Opseg bokova:<\/strong> 106 cm<\/p><\/li>\n\n\n\n<li><p><strong>Postotak tjelesne masti (mjereno na InBody):<\/strong> 30<\/p><\/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=\"81421,85624,28621,3289936262,39070,54667,54646,5331,5380,39076,7677,49777\" ><\/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<h3 class=\"wp-block-heading\" id=\"izra\u010dun-kalorija-i-makronutrijenata\">2. Izra\u010dunajte unos energije i makronutrijenata prema svom cilju<\/h3>\n\n\n<p>Unesite sve potrebne podatke u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalkulator<\/a>. \u0160<strong>to to\u010dnije podatke navedete, rezultati \u0107e biti pouzdaniji.<\/strong> Uz dob, visinu i tjelesnu te\u017einu, <strong>uklju\u010dite pojedinosti o zahtjevima va\u0161eg \u017eivotnog stila i tjednoj fizi\u010dkoj aktivnosti.<\/strong> Ako znate svoj <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">postotak tjelesne masti<\/a>, njegov unos \u0107e pove\u0107ati to\u010dnost kona\u010dnog rezultata.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Uno\u0161enje podataka o unosu u kalkulator<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mijin cilj je smanjenje tjelesne te\u017eine, pa je od ponu\u0111ene tri opcije (mr\u0161avljenje, odr\u017eavanje dobre kondicije i te\u017eine ili debljanje) odabrala opciju mr\u0161avljenja.<\/li>\n\n\n\n<li>Radi kao u\u010diteljica, \u0161to odgovara zanimanju koje iziskuje malo aktivnosti.<\/li>\n\n\n\n<li>Trenira snagu ukupno 2,5 sata i bavi se sportom s reketom 1 sat tjedno.<\/li>\n\n\n\n<li><p><strong>Rezultat: 2.240 kcal\/dan, 284 g <a class=\"ek-link\" href=\"\/blog?p=406850\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\">ugljikohidrata<\/a>&nbsp;(U), 136 g <a class=\"ek-link\" href=\"\/blog?p=418206\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\">proteina<\/a> (P), 62 g <a class=\"ek-link\" href=\"\/blog?p=398650\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\">masti<\/a> (M)<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite dublje proniknuti u zamr\u0161enost odgovaraju\u0107eg unosa energije i makronutrijenata, pro\u010ditajte na\u0161 \u010dlanak o tome <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako izra\u010dunati unos energije i makronutrijenata za mr\u0161avljenje ili pove\u0107anje mi\u0161i\u0107ne mase<\/strong><\/a>. To \u0107e omogu\u0107iti jasnije razumijevanje procesa izra\u010duna, \u0161to \u0107e olak\u0161ati rad s rezultatima online kalkulatora.<\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"587\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/04\/Screenshot-2024-04-12-152212-1124x587.png\" alt=\"\" class=\"wp-image-541813\" title=\"Kalkulator kalorija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/Screenshot-2024-04-12-152212-1124x587.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/Screenshot-2024-04-12-152212-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/Screenshot-2024-04-12-152212-1536x802.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/Screenshot-2024-04-12-152212-2048x1070.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Koje je individualne preporuke za unos energije i makronutrijenata dobila Mia?<\/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\" data-mce-style=\"text-align: center;\">Grama po danu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Ra\u0161\u010dlamba postotaka<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Energetska vrijednost<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><strong>Protein<\/strong><\/p><\/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\"><p><strong>Ugljikohidrati<\/strong><\/p><\/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\"><p><strong>Masti<\/strong><\/p><\/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\"><p><strong>Kalorije<\/strong><\/p><\/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>* Ova vrijednost odgovara 1,7 g po kg tjelesne te\u017eine. Predstavlja ve\u0107i unos proteina neophodan za oporavak mi\u0161i\u0107a nakon treninga snage. Istodobno podupire odr\u017eavanje mi\u0161i\u0107ne mase tijekom mr\u0161avljenja, \u0161titi mi\u0161i\u0107e od kori\u0161tenja kao izvora energije i poti\u010de ve\u0107i osje\u0107aj sitosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome za\u0161to su proteini va\u017eni za mr\u0161avljenje, izgradnju mi\u0161i\u0107a ili sportsku izvedbu, pro\u010ditajte \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koliko proteina jesti za rast mi\u0161i\u0107a, mr\u0161avljenje, podr\u0161ku izdr\u017eljivosti ili tijekom trudno\u0107e?<\/strong><\/a><\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-1124x750.jpg\" alt=\"Kako izra\u010dunati energetski unos?\" class=\"wp-image-520945\" title=\"Kako izra\u010dunati energetski unos?\" 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=\"raspored-obroka\">3. Napravite nacrt osnovnog plana obroka<\/h3>\n\n\n\n<p>Prvo razmislite o svojim prehrambenim navikama. Odgovorite na ova pitanja:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Koliko puta dnevno volite jesti?<\/strong> Razmotrite svoju dnevnu rutinu, uklju\u010duju\u0107i tjelovje\u017ebu i druge aktivnosti. Kada imate vremena za obroke? Jeste li navikli grickati ili vi\u0161e volite tri velika obroka dnevno? U kona\u010dnici, broj obroka nije presudan; bitan je ukupni dnevni unos energije.<\/p><\/li>\n\n\n\n<li><p><strong>Odgovara li vam pribli\u017eno ista koli\u010dina hrane za doru\u010dak, ru\u010dak i ve\u010deru<\/strong> ili preferirate npr. ve\u0107i ru\u010dak, a manju ve\u010deru?<\/p><\/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\">Raspodjela postotaka dnevnog unosa prema broju obroka<\/h4>\n\n\n<p>Nakon \u0161to odgovorite na ova pitanja, <strong>zapi\u0161ite na papir sve dnevne obroke<\/strong> (doru\u010dak, me\u0111uobrok, ru\u010dak&#8230;). Dodijelite postotak svakom obroku, nazna\u010duju\u0107i udio <strong>koji predstavlja od ukupnog dnevnog unosa.<\/strong> Podijelite svojih 100 % na dan prema veli\u010dini obroka koja vam u tom trenutku odgovara. Ovakvim pristupom<strong> lak\u0161e \u0107ete izra\u010dunati koliko biste otprilike kalorija trebali unijeti u svaki obrok.<\/strong> Inspiraciju za ra\u0161\u010dlambu postotaka energije u 3 &#8211; 6 obroka mo\u017eete prona\u0107i u donjoj tablici.<\/p>\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 rasporediti dnevni unos energije kroz 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\" data-mce-style=\"text-align: center;\">Doru\u010dak<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Jutarnja u\u017eina<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Ru\u010dak<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Poslijepodnevna u\u017eina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/th><th class=\"has-text-align-center\" data-align=\"center\">Druga ve\u010dera<\/th><\/tr><\/thead><tbody><tr><td><p><strong>3 obroka<\/strong><\/p><\/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><p><strong>4 obroka<\/strong><\/p><\/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><p><strong>5 obroka<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">25 % (560 kcal, 71 g U, 34 g P, 15.5 g M)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 % (224 kcal, 28.4 g U, 13.6 g P, 6.2 g M)<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 % (672 kcal, 85.2 g U, 40.8 g P, 18.6 g M)<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 % (336 kcal, 42.3 g U, 20.4 g P, 9.3 g M)<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 % (560 kcal, 71 g U, 34 g P, 15.5 g M)<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><\/tr><tr><td><p><strong>6 obroka<\/strong><\/p><\/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<p>Za Miju dobro funkcionira <strong>jedenje pet puta dnevno, uz malo ve\u0107i popodnevni me\u0111uobrok.<\/strong> Izra\u010dunali smo energetsku vrijednost i vrijednost makronutrijenata za svaki obrok u zagradama. Mia sada ima vrijednosti koje joj slu\u017ee kao vodi\u010d pri planiranju pojedina\u010dnih obroka.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sada uzmite svoje brojke iz kalkulatora i izra\u010dunajte svoje vrijednosti za svaki obrok. Radi jasno\u0107e, najbolje je izraditi sli\u010dnu tablicu sa svojim izra\u010dunatim podacima.<\/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\">Primjerice, da biste izra\u010dunali 25 % ukupnog dnevnog unosa od 2240 kcal, 284 g U, 136 g P, 62 g M, mo\u017eete to u\u010diniti na sljede\u0107i 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>Ugljikohidrati: 0.25 \u00d7 284 g = 71 g<\/li>\n\n\n\n<li>Proteini: 0.25 \u00d7 136 g = 34 g<\/li>\n\n\n\n<li>Masti: 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.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-1124x749.jpg\" alt=\"Kako isplanirati svoj plan obroka\" class=\"wp-image-520998\" title=\"Kako isplanirati svoj plan obroka\" 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=\"planiranje-obroka\">4. Planirajte specifi\u010dne obroke<\/h3>\n\n\n<p>Sad kada ste Mia i vi izra\u010dunali vrijednosti za svaki obrok, odmorite se od matematike i prije\u0111ite na ugodan dio \u2013 planiranje obroka. Prvo uzmite olovku i papir i zapi\u0161ite obroke za jedan dan. <strong>Odlu\u010dite se za jednostavna jela s minimalnim brojem sastojaka kako biste ih kasnije lak\u0161e unijeli u aplikaciju.<\/strong> Svoju rutinu mo\u017eete pojednostaviti izmjenom samo nekoliko glavnih obroka i me\u0111uobroka tijekom tjedna. U po\u010detku se nemojte optere\u0107ivati stvaranjem kreativnih jela za svaki dan. Podijelite svoje obroke na pojedina\u010dne sastojke, sli\u010dno tablici u nastavku. Pazite da ne zaboravite sastojke koji doprinose unosu kalorija, poput ulja ili preljeva za salatu.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>U po\u010detku bi vam moglo koristiti ako sve zapi\u0161ete na komad papira umjesto da sve unosite samo u aplikaciju. U isto vrijeme <strong>prema ovom rasporedu mo\u017eete izraditi popis za kupovinu.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Pri planiranju obroka<strong> imajte na umu pravila<\/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)\"><strong>zdrave prehrane<\/strong><\/a>. Neophodno je da svaki obrok sadr\u017ei visokokvalitetne izvore makronutrijenata. Me\u0111utim, tako\u0111er<strong> imajte u vidu svoj cilj<\/strong> kada birate hranu. Ako se poku\u0161avate udebljati, u svoj energetski unos mo\u017eete uklju\u010diti masnije meso i mlije\u010dne proizvode. Ako, s druge strane, \u017eelite smr\u0161avjeti, odlu\u010dite se za izvore koji sadr\u017ee manju koli\u010dinu kalorija te osiguravaju potrebne proteine bez zna\u010dajnog pove\u0107anja energetskog unosa.<\/p>\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><p><strong>Izvori proteina:<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\">Meso<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/ribe\">riba<\/a>, plodovi mora, mlijeko i mlije\u010dni proizvodi, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/jaja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/jaja\">jaja<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/mahunarke\">mahunarke<\/a> (gra\u0161ak, grah, le\u0107a, slanutak, edamame), <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\">tofu<\/a>, tempeh, sejtan, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\">protein sirutke<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\">proteini biljnog podrijetla<\/a>.<\/p><\/li>\n\n\n\n<li><p><strong>Izvori masti:<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/ulja\">ulja<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cisti-ghee-maslac-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/cisti-ghee-maslac-gymbeam.html\">maslaci<\/a>, namazi na biljnoj bazi, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\">ora\u0161asti plodovi i sjemenke<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/namazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/namazi\">maslaci od ora\u0161astih plodova<\/a>, masline, avokado, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/90-tamna-cokolada-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/90-tamna-cokolada-gymbeam.html\">tamna \u010dokolada s visokim udjelom kakaa<\/a>.<\/p><\/li>\n\n\n\n<li><p><strong>Izvori ugljikohidrata:<\/strong> cjelovito <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/zitarice\">zrnje i \u017eitarice<\/a> (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/zobena-kasa\">zob<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/brasno\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/brasno\">bra\u0161no<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/riza\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/riza\">ri\u017ea<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tjestenina\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/tjestenina\">tjestenina<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/integralni-bulgur-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/integralni-bulgur-gymbeam.html\">bulgur<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/kvinoja\">kvinoja<\/a>, heljda, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/kase\">ka\u0161a<\/a>), kruh, ri\u017eini krekeri, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/psenicna-tortilja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/psenicna-tortilja-gymbeam.html\">tortilje<\/a>, krumpir i slatki krumpir, mahunarke, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/med-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/med-gymbeam.html\">med<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sirup-od-datulja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bio-sirup-od-datulja-gymbeam.html\">sirupi<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/xylit-1000-g-gymbeam.html\">ksilitol<\/a> i ostale alternative za \u0161e\u0107er, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/suseno-voce\">vo\u0107e<\/a>&nbsp;i povr\u0107e.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Inspiraciju za izradu plana obroka mo\u017eete prona\u0107i i u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Primjer plana pripremanja obroka od 2000 kcal<\/strong><\/a>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mia je planirala sljede\u0107e 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\">Sastojci<\/th><\/tr><\/thead><tbody><tr><td><p><strong>Doru\u010dak<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Proteinska zobena ka\u0161a s maslacem od kikirikija i bananom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Protein sirutke, zob, maslac od kikirikija, banana<\/td><\/tr><tr><td><p><strong>Jutarnji me\u0111uobrok<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Gr\u010dki jogurt s jabukom i ora\u0161astim plodovima<\/td><td class=\"has-text-align-center\" data-align=\"center\">Gr\u010dki jogurt, jabuka, indijski ora\u0161\u010di\u0107<\/td><\/tr><tr><td><p><strong>Ru\u010dak<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ri\u017ea s pe\u010denom piletinom i salatom od povr\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">Basmati ri\u017ea, pile\u0107a prsa, maslinovo ulje, tikvice, paprika, raj\u010dica, luk<\/td><\/tr><tr><td><p><strong>Popodnevna u\u017eina<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ra\u017eeni kruh s maslacem, pure\u0107om \u0161unkom i krastavcem<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ra\u017eeni kruh, maslac, pure\u0107a \u0161unka, krastavac<\/td><\/tr><tr><td><p><strong>Ve\u010dera<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Tortilja s tofuom, povr\u0107em i preljevom od jogurta<\/td><td class=\"has-text-align-center\" data-align=\"center\">P\u0161eni\u010dna tortilja, marinirani tofu, obi\u010dni jogurt, maslinovo ulje, zelena salata, paprika<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"unos-u-aplikaciju\">5. Isplanirajte svoj prvi dan u aplikaciji<\/h3>\n\n\n<p>Sada je vrijeme da upotrijebite <strong>aplikaciju za pra\u0107enje obroka<\/strong> kao \u0161to je MyFitnessPal, Lose It! ili Calorie Counter. Prenesite planirani raspored obroka s papira na aplikaciju. Ako dosad niste koristili ove aplikacije, mo\u017eda \u0107e trebati malo vremena da se naviknete, ali brzo \u0107ete nau\u010diti kako se njima koristiti, a unos podataka postat \u0107e u\u010dinkovitiji.<\/p>\n\n\n<ol style=\"list-style-type:1\" class=\"wp-block-list\">\n<li><p><strong>Napravite svoj ra\u010dun u aplikaciji<\/strong> i nakon \u0161to unesete svoje ciljeve, visinu i te\u017einu, prilagodite preporu\u010dene vrijednosti unosa onima koje ste dobili u online kalkulatoru kalorija. Primjerice, Mia \u0107e unijeti 2.240 kcal, 284 g U, 136 g P, 62 g M.<\/p><\/li>\n\n\n\n<li><p>Ako nikada niste vagali svoju hranu i nemate pojma koliko grama ima u va\u0161oj uobi\u010dajenoj porciji priloga, kruha, mesa ili maslaca od kikirikija, <strong>probajte vagati sve namirnice (idealno u sirovom obliku) najmanje dva dana.<\/strong> Zabilje\u017eite sve u aplikaciji. Jedite normalno tijekom ova dva dana bez brige o tome je li va\u0161 unos kalorija i makronutrijenata u skladu s va\u0161im ciljnim vrijednostima. To \u0107e vam dati okvirnu sliku o va\u0161im tipi\u010dnim veli\u010dinama porcija i trenutnom unosu kalorija.<\/p><\/li>\n\n\n\n<li><p>Sada <strong>poku\u0161ajte isplanirati jednodnevni raspored obroka koji odgovara unosu kalorija i makronutrijenata<\/strong> koji ste izra\u010dunali pomo\u0107u online kalkulatora i ve\u0107 unijeli u aplikaciju. Zahvaljuju\u0107i tome, unaprijed \u0107ete znati koliko grama zobene ka\u0161e trebate imati za doru\u010dak i sve ostale namirnice za taj dan. Pogledajte popis obroka i sastojaka koji ste naveli u 4. koraku.<\/p><\/li>\n\n\n\n<li><p><strong>Otvorite prvi dan i dodajte sastojke, uklju\u010duju\u0107i koli\u010dine<\/strong> (u sirovom obliku). Ne\u0107ete odmah znati koliko grama pojedine namirnice dodati da bi odgovaralo va\u0161im vrijednostima za cijeli dan. Morat \u0107ete eksperimentirati s razli\u010ditim koli\u010dinama kako biste dobili to\u010dan unos.<\/p><\/li>\n\n\n\n<li><p>Nakon \u0161to unesete cijeli dan, <strong>provjerite u aplikaciji dnevni unos energije, proteina, ugljikohidrata i masti.<\/strong> Ako zna\u010dajno odstupa od va\u0161ih ciljeva, ne brinite. Za po\u010detnike je izazovno uspjeti u tome pri prvom poku\u0161aju.<\/p><\/li>\n\n\n\n<li><p>Ponovno otvorite cijeli dan i provjerite kalorije, proteine, ugljikohidrate i masti za svaki obrok. <strong>Usporedite ove vrijednosti s planiranim vrijednostima koje ste izra\u010dunali na temelju postotaka u koraku 4<\/strong>. Naprimjer, ako primijetite da imate previ\u0161e ugljikohidrata za dan, odredite obrok u kojem ste prekora\u010dili granicu i smanjite koli\u010dinu obroka bogatog ugljikohidratima. Ponekad \u0107ete mo\u017eda trebati zamijeniti jedan sastojak drugim koji bolje odgovara va\u0161em dnevnom unosu. Sli\u010dno tome, mo\u017eda \u0107ete morati dodati ili smanjiti jo\u0161 neku namirnicu.<\/p><\/li>\n\n\n\n<li><p><strong>Ne morate posti\u0107i to\u010dne makro ciljeve za svaki obrok koji ste izra\u010dunali.<\/strong> Na kraju, klju\u010dno je da va\u0161 ukupni dnevni energetski unos bude otprilike unutar 10 % odstupanja.<\/p><\/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.hr\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-1124x749.jpg\" alt=\"Unos obroka u aplikacije\" class=\"wp-image-521049\" title=\"Unos obroka u 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\">Mia se mora pribli\u017eiti ovim vrijednostima:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Doru\u010dak:<\/strong> 560 kcal, 71 g U, 34 g P, 15,5 g M<\/p><\/li>\n\n\n\n<li><p><strong>Jutarnji me\u0111uobrok:<\/strong> 224 kcal, 28.4 g U, 13.6 g P, 6.2 g M<\/p><\/li>\n\n\n\n<li><p><strong>Ru\u010dak:<\/strong> 560 kcal, 71 g U, 34 g P, 15.5 g M<\/p><\/li>\n\n\n\n<li><p><strong>Popodnevna u\u017eina:<\/strong> 336 kcal, 42.3 g U, 20.4 g P, 9.3 g M<\/p><\/li>\n\n\n\n<li><p><strong>Ve\u010dera:<\/strong> 560 kcal, 71 g U, 34 g P, 15.5 g M<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Saznajte vi\u0161e o tome na \u0161to treba paziti prilikom brojanja kalorija i makronutrijenata u aplikacijama u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 uobi\u010dajenih pogre\u0161aka pri brojanju i bilje\u017eenju kalorija u aplikacijama.<\/strong><\/a><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cjelodnevni plan obroka s te\u017einom u gramima<\/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\">Sastojci<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Sadr\u017eaj energije i makronutrijenata<\/p><\/th><\/tr><\/thead><tbody><tr><td><p><strong>Doru\u010dak<\/strong><\/p><\/td><td class=\"has-text-align-left\" data-align=\"left\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\">Protein sirutke<\/a>&nbsp;25 g<br><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/one-minute-oats-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/one-minute-oats-gymbeam.html\">Zob<\/a>&nbsp;60 g<br><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\">Maslac od kikirikija<\/a>&nbsp;20 g<br>Banana 120 g<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">569 kcal, 71 g U, 33.8 g P, 15.5 g M<\/td><\/tr><tr><td><p><strong>Jutarnji me\u0111uobrok<\/strong><\/p><\/td><td class=\"has-text-align-left\" data-align=\"left\"><p>Gr\u010dki jogurt 0% masti 140 g<br>Jabuka 150 g<br><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/indijski-orascici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/indijski-orascici-gymbeam.html\">Indijski ora\u0161\u010di\u0107i<\/a>&nbsp;15 g<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">268 kcal, 17 g P, 24 g U, 8 g M<\/td><\/tr><tr><td><p><strong>Ru\u010dak<\/strong><\/p><\/td><td class=\"has-text-align-left\" data-align=\"left\"><p>Basmati ri\u017ea 70 g<br><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\">Pile\u0107a prsa<\/a>&nbsp;150 g<br><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-ekstra-djevicansko-maslinovo-ulje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bio-ekstra-djevicansko-maslinovo-ulje-vanavita.html\">Maslinovo ulje<\/a>&nbsp;15 g<br>Tikvica 100 g<br>Slatka paprika 50 g<br>Raj\u010dice 50 g<br>Luk 20 g<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">568 kcal, 63 g U, 40 g P, 14 g M<\/td><\/tr><tr><td><p><strong>Popodnevna u\u017eina<\/strong><\/p><\/td><td class=\"has-text-align-left\" data-align=\"left\">Ra\u017eeni kruh 90 g\nGervais sir 20 g\nPure\u0107a \u0161unka 60 g\nKrastavac 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">335 kcal, 45 g U, 21 g P, 6 g M<\/td><\/tr><tr><td><p><strong>Ve\u010dera<\/strong><\/p><\/td><td class=\"has-text-align-left\" data-align=\"left\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/psenicna-tortilja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/psenicna-tortilja-gymbeam.html\">P\u0161eni\u010dna tortilja<\/a>&nbsp;90 g<br><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\">Marinirani tofu<\/a> 100 g<br>Obi\u010dni jogurt 50 g<br>Maslinovo ulje 10 ml<br>Zelena salata 50 gr<br>Slatka paprika 100 g<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">567 kcal, 56 g U, 24 g P, 24 g M<\/td><\/tr><tr><td><p><strong>Ukupni unos<\/strong><\/p><\/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 U, 138.2 g P, 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=\"bilje\u017eenje-obroka\">6. Nastavite bilje\u017eiti nadolaze\u0107e dane<\/h3>\n\n\n\n<p>Nakon \u0161to ste uspje\u0161no isplanirali prvi dan, mo\u017eete krenuti na sljede\u0107i. Ako znate da \u0107e se neki obroci djelomi\u010dno ili u potpunosti ponoviti, kopirajte ih izravno unutar aplikacije za sljede\u0107i dan. Ponekad \u0107e biti dovoljno zamijeniti nekoliko sastojaka i spremni ste.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>S vremenom \u0107ete vjerojatno primijetiti da <strong>neke namirnice imaju vrlo sli\u010dne nutritivne vrijednosti i po potrebi ih mo\u017eete mijenjati.<\/strong> To se, primjerice, odnosi na razli\u010dita ulja (maslinovo ulje, repi\u010dino ulje, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-djevicansko-avokado-ulje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ulje avokada<\/a>), \u017eitarice (ri\u017ea,  <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/integralni-bulgur-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bulgur<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/integralni-couscous-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kus-kus<\/a>) ili kruh (ra\u017eeni ili integralni kruh). Tako\u0111er je pametan potez za spremanje omiljenih jela koja \u010desto ponavljate. Naprimjer, ako redovito jedete iste proteinske zobene pahuljice, spremite ih kao cjeloviti obrok u aplikaciju i zatim ih unesite kao cjelinu. [2, 5]<\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-749x1124.jpg\" alt=\"Pra\u0107enje tablica kalorija\" class=\"wp-image-521030\" title=\"Pra\u0107enje tablica kalorija\" 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=\"priprema-obroka\">7. Pripremite planirane obroke unaprijed<\/h3>\n\n\n\n<p>Nakon \u0161to ste isplanirali obroke i kupili namirnice za nadolaze\u0107e dane, ne preostaje vam ni\u0161ta drugo nego izvaditi kuhinjsku vagu i krenuti s kuhanjem. Iako mo\u017eete pripremiti svoje obroke istog dana, mo\u017ee do\u0107i do trenutaka kada nemate vremena ili energije za kuhanje. U takvim slu\u010dajevima mo\u017eete posegnuti za gotovim namirnicama koje se mo\u017eda ne\u0107e dobro uklopiti u va\u0161e prehrambene ciljeve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imajte na umu da <strong>unaprijed pripremljeni obroci \u010dine 50 % uspjeha.<\/strong> Iskoristite ponavljanje obroka u svom planu. Kuhajte ve\u0107e porcije odjednom i proporcionalno podijelite hranu u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/staklena-posuda-za-hranu-1050-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posude<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tijekom dana po\u017eelite ne\u0161to druga\u010dije, jednostavno zamijenite jelo u aplikaciji i po potrebi prilagodite druge obroke kako bi otprilike odgovarali va\u0161em ukupnom energetskom unosu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vi\u0161e savjeta o pripremi obroka i kutija s gotovim obrocima, pogledajte \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako u\u010dinkovito pripremiti i spakirati obroke u posude?<\/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=\"prilagodljivost-plana-obroka\">8. Ne te\u017eite savr\u0161enstvu<\/h3>\n\n\n\n<p>Pristupite ukupnoj prilagodbi svog plana obroka imaju\u0107i na umu da ne\u0107e svaki dan biti savr\u0161eno uskla\u0111en sa svakim gramom ili kalorijom. Savr\u0161eni plan obroka ne postoji, pogotovo ako se uzme u obzir da nutritivne vrijednosti u aplikacijama mo\u017eda nisu uvijek to\u010dne. <strong>S vremenom \u0107ete tako\u0111er shvatiti da si mo\u017eete dopustiti odre\u0111enu razinu fleksibilnosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odlu\u010dite li se za poslijepodnevni me\u0111uobrok koji je ve\u0107i od planiranog, mo\u017eete kompenzirati smanjenjem veli\u010dine porcije ve\u010dere, a i dalje \u0107ete se udobno uklopiti u svoje dnevne vrijednosti unosa. Ako povremeno prekora\u010dite ciljane vrijednosti, to je tako\u0111er u redu. Za ve\u0107inu ljudi obi\u010dno je dovoljno dosljedno pridr\u017eavanje plana od 80-90 %, a rezultati \u0107e i dalje dolaziti. Dosljednost je va\u017enija od savr\u0161enstva. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/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>Ni sastav va\u0161eg obroka ne mora izgledati kao iz \u010dasopisa o zdravoj prehrani.<\/strong> Povremeno planirajte omiljeni desert ili slanu poslasticu umjesto me\u0111uobroka. Ako uspijete prilagoditi ostatak svog plana obroka kako biste ispunili svoje ciljeve makronutrijenata za taj dan, na pravom ste putu. Za one koji \u017eele dobiti masu ili imaju op\u0107enito ve\u0107i energetski unos, ima malo vi\u0161e mjesta za takve namirnice. <strong>Ipak, dr\u017eite se pravila 80\/20<\/strong>, gdje se 80 % va\u0161e prehrane sastoji od osnovne, minimalno prera\u0111ene hrane, a 20 % uklju\u010duje slatki\u0161e, \u010dips, brzu hranu, pizzu i ostale u\u017eitke.<\/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 s kojim namirnicama treba biti oprezan pri planiranju rasporeda obroka, pro\u010ditajte \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-smanjiti-visokopreradenu-hranu-u-vasoj-prehrani-i-jesti-zdravije\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>7 savjeta kako ograni\u010diti visokoprera\u0111enu hranu i hraniti se zdravije.<\/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=\"vaganja-za-provjeru-napretka\">9. Provedite kontrolno mjerenje i prema potrebi prilagodite plan obroka<\/h3>\n\n\n<p>Nakon dva tjedna pridr\u017eavanja plana prehrane, <strong>vrijeme je za prvo kontrolno mjerenje i procjenu kako vam odgovara va\u0161 novi re\u017eim prehrane.<\/strong> Ponovno se izva\u017eite, izmjerite tjelesne dimenzije i fotografirajte pod istim uvjetima kao prilikom po\u010detnog mjerenja.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mijini rezultati kontrolnog mjerenja:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Visina:<\/strong> 173 cm<\/p><\/li>\n\n\n\n<li><p><strong>Te\u017eina:<\/strong> 79 kg<\/p><\/li>\n\n\n\n<li><p><strong>Opseg struka:<\/strong> 80 cm<\/p><\/li>\n\n\n\n<li><p><strong>Opseg bokova:<\/strong> 105 cm<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon dva tjedna Mia je izgubila 1 kg, \u0161to odgovara zdravoj stopi mr\u0161avljenja od 0,5 kg tjedno. Osje\u0107a se dobro sa svojim planom obroka, ali ponekad bi vi\u0161e voljela ne\u0161to manje porcije ugljikohidrata. Stoga je sljede\u0107a dva tjedna odlu\u010dila smanjiti unos za 250 kcal, fokusiraju\u0107i se na ugljikohidrate. Tada \u0107e ponovno procijeniti svoj napredak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vama je tako\u0111er mogu\u0107e napraviti manje prilagodbe u svom planu obroka. Iako se zna\u010dajne promjene mo\u017eda ne\u0107e o\u010dekivati nakon dva tjedna, mo\u017eda \u0107ete primijetiti neke promjene u svojim tjelesnim mjerama. Me\u0111utim, budite oprezni da ne napravite drasti\u010dne promjene.<\/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 svoj plan obroka?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Ako vam je cilj mr\u0161avljenje, ali jo\u0161 niste primijetili promjene u kilogramima ili centimetrima, <strong>poku\u0161ajte smanjiti energetski unos za 250 kcal.<\/strong><\/p><\/li>\n\n\n\n<li><p>U slu\u010daju da \u017eelite dobiti na tjelesnoj te\u017eini i ne primje\u0107ujete nikakve promjene, <strong>mo\u017eete poku\u0161ati dodati 250 kcal.<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tih 250 kcal mo\u017eete ravnomjerno oduzeti\/dodati svim nutrijentima ili se poigrati s njihovim omjerom. Ipak, ostavite unos proteina istim. Mo\u017eete pove\u0107ati ili smanjiti udio ugljikohidrata ili masti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>A kako 250 kcal pretvoriti u grame masti ili ugljikohidrata?<\/strong> Znajte samo da 1 g ugljikohidrata (i bjelan\u010devina) ima energetsku vrijednost od otprilike 4 kcal, dok 1 g masti ima oko 9 kcal.<\/p>\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 ugljikohidrata<\/li>\n\n\n\n<li>250 kcal = 27,8 g masti<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kada planirate svoj plan obroka u aplikaciji, mo\u017eete se igrati i brojkama. Naprimjer, <strong>poku\u0161ajte za nekoliko grama pove\u0107ati unos masti i smanjiti ugljikohidrate ili obrnuto.<\/strong> S vremenom mo\u017eete odrediti omjer makronutrijenata koji vama najvi\u0161e odgovara. Ipak, ne zaboravite zavr\u0161iti dan s istim ukupnim energetskim unosom. Nakon \u0161to prilagodite plan obroka, ponovno se izva\u017eite i izmjerite nakon jo\u0161 2 &#8211; 3 tjedna. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako se va\u0161a te\u017eina i dalje ne mijenja, na to mo\u017ee utjecati drugi \u010dimbenik. O razli\u010ditim \u010dimbenicima koji mogu uzrokovati oscilacije u te\u017eini mo\u017eete saznati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to va\u0161a vaga pokazuje ve\u0107u brojku, a nije rije\u010d o masno\u0107i.<\/strong><\/a><\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-1124x750.jpg\" alt=\"Kako prilagoditi svoj plan obroka?\" class=\"wp-image-521065\" title=\"Kako prilagoditi svoj plan obroka?\" 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=\"kori\u0161tenje-AI\">10. Koristite umjetnu inteligenciju (AI)<\/h3>\n\n\n<p>Jeste li se ve\u0107 upoznali s chatGPT-om ili drugim AI alatom? Ako da, vjerojatno vas ne\u0107e iznenaditi da vam mo\u017ee pomo\u0107i s va\u0161im planom obroka. Kada vam treba <strong>inspiracija za nova jela,<\/strong> jednostavno u chat okvir upi\u0161ite da vam je potreban savjet za pripremu zdravog jela, mo\u017eda s piletinom, tikvicama, raj\u010dicama i drugim sastojcima po va\u0161em izboru. Za kratko vrijeme dobit \u0107ete desetke recepata koje mo\u017eete isprobati.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete zatra\u017eiti <strong>popis <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"fitness recept\u016f (opens in a new tab)\">fitness recepata<\/a> za mr\u0161avljenje <\/strong>ili <strong>hranu s visokim udjelom proteina. <\/strong>Postoje mnoge mogu\u0107nosti za iskori\u0161tavanje umjetne inteligencije u tom pogledu. Slobodno ju koristite za izra\u010dune, ali budite oprezni kako bi va\u0161 upit uvijek bio jasan i \u0161to precizniji.<\/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.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-1124x749.jpg\" alt=\"Plan obroka prema umjetnoj inteligenciji\" class=\"wp-image-521081\" title=\"Plan obroka prema umjetnoj inteligenciji\" 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=\"zdrav-pristup\">11. Nemojte uvijek biti na dijeti<\/h3>\n\n\n\n<p>Mr\u0161avljenje i zdravo debljanje dugotrajna su putovanja s ciljevima koji \u010desto nisu odmah vidljivi. Bitno je shvatiti da \u0107ete u jednom trenutku morati napustiti taj put i prestati se utrkivati, posebno u slu\u010daju gubitka te\u017eine; ostati u kalorijskom deficitu, recimo, godinu dana nije dobra ideja.<strong> Mo\u017ee negativno utjecati na metabolizam i hormonalno zdravlje.<\/strong> Stoga nakon nekoliko mjeseci odredite unos za odr\u017eavanje koji tako\u0111er mo\u017eete izra\u010dunati pomo\u0107u na\u0161eg online kalkulatora ili \u0107ete ga s vremenom znati samokontrolom. A ako \u017eelite daljnji napredak, mo\u017eete ponovno uvesti dijetu nakon nekoliko mjeseci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er nije lo\u0161a ideja <strong>povremeno odlo\u017eiti kuhinjsku vagu i aplikaciju za brojanje kalorija na dan-dva i osloboditi se svih tih brojki.<\/strong> Na taj \u0107ete na\u010din zapamtiti da bit hrane nije samo u kalorijama i makronaredbama, ve\u0107 i u okusu, mirisu i dijeljenju trenutaka radosti sa svojim najdra\u017eima.<\/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>Zahvaljuju\u0107i dana\u0161njem \u010dlanku, nau\u010dili ste kako napraviti plan obroka za mr\u0161avljenje, debljanje ili odr\u017eavanje dobre kondicije na temelju vrijednosti iz online kalkulatora. Kad vam po\u0111e za rukom <strong>prilagoditi ga ne samo svojim ciljevima nego i svojim prehrambenim preferencijama, uspjeli ste.<\/strong> No, najbolji rezultati posti\u017eu se cjelovitim pristupom koji uklju\u010duje redovitu tjelovje\u017ebu, dovoljan odmor i kvalitetan san.<\/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 smatrate ga prakti\u010dnim, podijelite ga s prijateljima. Zasigurno \u0107e cijeniti savjete o izradi personaliziranog plana obroka.<\/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\/sportska-prehrana\" 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>Pomo\u0107u online kalkulatora izra\u010dunali ste koliko kalorija i makronutrijenata trebate pojesti, ali niste sigurni kako na temelju toga napraviti plan obroka? Dana\u0161nji \u010dlanak vodit \u0107e vas kroz cijeli proces, pru\u017eaju\u0107i vam opse\u017ean vodi\u010d o izradi personaliziranog plana obroka.<\/p>\n","protected":false},"author":129,"featured_media":520964,"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":[6836,6368,6668,7184],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-530380","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-makronutrijenti-hr","9":"tag-mrsavljenje-hr","10":"tag-plan-prehrane-hr","11":"tag-rast-misicne-mase-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Personalizirani plan obroka: Potpuni vodi\u010d za planiranje va\u0161e prehrane na temelju kalorija i makronutrijenata - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u017delite li napraviti plan obroka za mr\u0161avljenje, rast mi\u0161i\u0107a ili odr\u017eavanje kondicije i saznati kako brojati kalorije i makronutrijente? 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