{"id":59921,"date":"2020-07-09T09:10:03","date_gmt":"2020-07-09T07:10:03","guid":{"rendered":"https:\/\/bb.dwizards.dev\/4-nasveti-za-preprecitev-lakote-v-casu-diete\/"},"modified":"2023-10-06T16:49:45","modified_gmt":"2023-10-06T16:49:45","slug":"4-nasveti-za-preprecitev-lakote-v-casu-diete","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/4-nasveti-za-preprecitev-lakote-v-casu-diete\/","title":{"rendered":"4 NASVETI ZA PREPRE\u010cITEV LAKOTE V \u010cASU DIETE"},"content":{"rendered":"<p style=\"text-align: justify;\">\u010ce \u017eelite shuj\u0161ati ali stopiti ma\u0161\u010dobe, kot veste, bi morali ustvariti kalori\u010dni primanjkljaj ali zau\u017eiti manj kalorij, kot jih porabite. V procesu je pogosto stradanje velika te\u017eava mnogih posameznikov. Lakota je lahko glavni razlog, zakaj se ljudje odpovedujejo dieti in treningom doma ali v fitnesu. \u010ceprav so mnogi v za\u010detku popolnoma zavezani svojemu cilju, lahko ista konsistenca po 2-3 tednih znatno oslabi. Ko vas ujame velika lakota, na katero niste pripravljeni, obstaja mo\u017enost, da se boste odpovedali vsemu in pri\u010deli s prenajedanjem. Vendar pa obstaja ve\u010d na\u010dinov, kako lahko zadovoljite svojo lakoto in se najeste, a hkrati ohranite svoj kalori\u010dni primanjkljaj in nadaljujete z \u017eelenimi rezultati.<\/p>\n<p style=\"text-align: justify;\">Ko \u017eelite stopiti ma\u0161\u010dobo ali shuj\u0161ati, boste zaradi zmanj\u0161anega vnosa kalorij v za\u010detku verjetno ob\u010dutili veliko lakoto. Ko pa bo \u010das minil, boste s temi tremi nasveti v tem obdobju zmanj\u0161ali lakoto in dosegli to\u010dko, ko vam ne bo upadla motivacija in ne boste ob\u010dutili tolik\u0161ne lakote.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">1. PAZITE NA HORMONE<\/span><\/h3>\n<p style=\"text-align: justify;\">Va\u0161 endokrini sistem in hormoni nadzorujejo ob\u010dutek lakote in sitosti. Da bi ohranili in zmanj\u0161ali lakoto in ostali zvesti svojemu cilju, morate razumeti, kaj lakota v resnici je in kako deluje.<\/p>\n<p style=\"text-align: justify;\">Dva glavna hormona lakote sta grelin in leptin. Grelin je glavni hormon lakote, ki mo\u017eganom neposredno signalizira, da va\u0161e telo potrebuje hrano, medtem ko je leptin hormon, ki se proizvaja v ma\u0161\u010dobnih celicah in mo\u017eganom sporo\u010da, da ste polni in da bi morali prenehati jesti. Obi\u010dajno je raven grelina visoka, leptin pa je nizek pred vsakim obrokom, stanje pa se po obroku obrnjeno.<\/p>\n<p style=\"text-align: justify;\">Najpomembnej\u0161e dejstvo je, da ti hormoni potrebujejo pribli\u017eno 15-20 minut, da za\u010dnejo delovati. \u010ce imate navado hitro jesti, lahko to privede do prenajedanja, preden leptin sploh za\u010dne delovati, kar lahko povzro\u010di nabiranje odve\u010dnih kilogramov. Da bi to prepre\u010dili, priporo\u010damo, da v vsakem glavnem obroku u\u017eivate pribli\u017eno 25 minut. Na ta na\u010din boste pustili dovolj \u010dasa, da zmanj\u0161ate raven grelina in dovolite, da leptin za\u010dne delovati in sporo\u010di ob\u010dutek sitosti mo\u017eganom.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">2. PRAVILNO RAZPOREDITE MAKRONUTRIENTE<\/span><\/h3>\n<p style=\"text-align: justify;\">Od vseh makronutrientov so najbolj zasi\u010dene beljakovine in to je eden od razlogov, da jih morate vklju\u010diti v svojo prehrano. Poleg tega beljakovine pomagajo pri izgradnji mi\u0161i\u010dne mase in obnovi mi\u0161ic po treningu. Ma\u0161\u010dobe so poleg beljakovin \u0161e dodatno makrohranilo, ki vas lahko nasiti, medtem ko hrana, bogata z ogljikovimi hidrati, v ve\u010dini primerov ni tako nasi\u010dena.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">3. IZBERITE NIZKOKALORI\u010cNO A NASITNO HRANO<\/span><\/h3>\n<p style=\"text-align: justify;\">Va\u0161e telo lahko obvlada lakoto tako, da raz\u0161iri receptorje v va\u0161em \u017eelodcu. \u010ce je va\u0161 \u017eelodec polnej\u0161i, hormoni sitosti nagovarjajo va\u0161e mo\u017egane, da bi morali prenehati jesti. Ker morate zau\u017eiti manj kalorij, a hkrati zmanj\u0161ati lakoto, morate zau\u017eiti nizkokalori\u010dna, a sitostna \u017eivila. Na primer, 100 g kuhanega ri\u017ea vsebuje 130 kalorij, medtem ko 100 g kuhanega brokolija vsebuje le 35 kalorij. \u010ce zamenjate 100 g ri\u017ea s 100 g brokolija na dan, boste zmanj\u0161ali vnos kalorij, a premagali lakoto.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">4. PAZITE NA KALORIJE ZAU\u017dITE S TEKO\u010cINO<\/span><\/h3>\n<p style=\"text-align: justify;\">\u010ce pijete sokove, bogate s sladkorjem ali mlekom v velikih koli\u010dinah, jih zamenjajte z vodo, da prihranite na kalorijah. Te pija\u010de vsebujejo veliko kalorij, zato lahko negativno vplivajo na va\u0161e rezultate.<\/p>\n<p style=\"text-align: justify;\">\n","protected":false},"excerpt":{"rendered":"<p>\u010ce \u017eelite shuj\u0161ati ali stopiti ma\u0161\u010dobe, kot veste, bi morali ustvariti kalori\u010dni primanjkljaj ali zau\u017eiti manj kalorij, kot jih porabite. V procesu je pogosto stradanje velika te\u017eava mnogih posameznikov. Lakota je lahko glavni razlog, zakaj se ljudje odpovedujejo dieti in treningom doma ali v fitnesu. \u010ceprav so mnogi v za\u010detku popolnoma zavezani svojemu cilju, lahko [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":59922,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5960,5963,5965,5966,5971,5972,5977,5979],"tags":[211,6201,6230,6272,6273,6274,6275,6276],"class_list":["post-59921","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-hujsanje-dodatki","category-zdravje-dodatki","category-trening-sl","category-programi-trening-sl","category-prehrana-sl","category-hujsanje-prehrana","category-lifestyle-sl","category-nasveti-lifestyle","tag-hormoni","tag-dieta","tag-izguba-teze","tag-izguba-mascobe","tag-lakota","tag-makronutrienti","tag-nizkokaloricna-hrana","tag-tekocina"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 NASVETI ZA PREPRE\u010cITEV LAKOTE V \u010cASU DIETE - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/4-nasveti-za-preprecitev-lakote-v-casu-diete\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 NASVETI ZA PREPRE\u010cITEV LAKOTE V \u010cASU DIETE - Building Body\" \/>\n<meta property=\"og:description\" content=\"\u010ce \u017eelite shuj\u0161ati ali stopiti ma\u0161\u010dobe, kot veste, bi morali ustvariti kalori\u010dni primanjkljaj ali zau\u017eiti manj kalorij, kot jih porabite. V procesu je pogosto stradanje velika te\u017eava mnogih posameznikov. Lakota je lahko glavni razlog, zakaj se ljudje odpovedujejo dieti in treningom doma ali v fitnesu. \u010ceprav so mnogi v za\u010detku popolnoma zavezani svojemu cilju, lahko [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/4-nasveti-za-preprecitev-lakote-v-casu-diete\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/buildingbody\" \/>\n<meta property=\"article:published_time\" content=\"2020-07-09T07:10:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:49:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2020\/07\/mr-ava.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Buildingbody\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Buildingbody\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/4-nasveti-za-preprecitev-lakote-v-casu-diete\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/4-nasveti-za-preprecitev-lakote-v-casu-diete\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"4 NASVETI ZA PREPRE\u010cITEV LAKOTE V \u010cASU DIETE\",\"datePublished\":\"2020-07-09T07:10:03+00:00\",\"dateModified\":\"2023-10-06T16:49:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/4-nasveti-za-preprecitev-lakote-v-casu-diete\/\"},\"wordCount\":572,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"keywords\":[\"hormoni\",\"dieta\",\"izguba te\u017ee\",\"izguba ma\u0161\u010dobe\",\"lakota\",\"makronutrienti\",\"nizkokalori\u010dna hrana\",\"teko\u010dina\"],\"articleSection\":[\"DODATKI\",\"Huj\u0161anje\",\"Zdravje\",\"TRENING\",\"Programi\",\"PREHRANA\",\"Huj\u0161anje\",\"LIFESTYLE\",\"Nasveti\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/4-nasveti-za-preprecitev-lakote-v-casu-diete\/\",\"url\":\"https:\/\/building-body.com\/sl\/4-nasveti-za-preprecitev-lakote-v-casu-diete\/\",\"name\":\"4 NASVETI ZA PREPRE\u010cITEV LAKOTE V \u010cASU DIETE - 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