{"id":60125,"date":"2020-08-11T10:42:39","date_gmt":"2020-08-11T08:42:39","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kako-pojesti-veliko-hrane-in-malo-kalorij\/"},"modified":"2023-10-06T16:50:11","modified_gmt":"2023-10-06T16:50:11","slug":"kako-pojesti-veliko-hrane-in-malo-kalorij","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kako-pojesti-veliko-hrane-in-malo-kalorij\/","title":{"rendered":"KAKO POJESTI VELIKO HRANE IN MALO KALORIJ?"},"content":{"rendered":"<p style=\"text-align: justify;\">\u010ce menite, da morate izgubiti te\u017eo, si zapomnite naslednje &#8211; stradanje upo\u010dasni va\u0161 metabolizem in pove\u010da mo\u017enost prenajedanja in prepri\u010dani smo, da tega ne \u017eelite. \u010ce \u017eelite prepre\u010diti lakoto, jesti po\u0161teno in se za nekaj \u010dasa nasititi, ne da bi zau\u017eili odve\u010dne kalorije, obstaja ve\u010d na\u010dinov, kako lahko spremenite svojo prehrano. \u010ce \u0161e niste na\u010drtovali prehranskega na\u010drta za huj\u0161anje, vam bo teh 7 nasvetov pomagalo zadovoljiti prehranske potrebe in brez ovir za\u010deti pot do \u017eelene te\u017ee.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">1. MESO ZAMENJAJTE Z GOBAMI<\/span><\/h3>\n<p style=\"text-align: justify;\">\u010ceprav ob\u010dasno u\u017eivanje hamburgerjev ni usodno za prebavo, ima lahko rde\u010de meso visok odstotek ma\u0161\u010dob in veliko kalorij. Poskusite zamenjati rde\u010de meso z gobami, ovseno ka\u0161o ali tofujem. \u010ce imate radi burgerje, jih lahko pripravite s pomo\u010djo teh \u017eivil, ki vam omogo\u010dajo, da jeste ve\u010d, vendar zmanj\u0161ate \u0161tevilo kalorij v obroku. Poskusite me\u0161ati govedino z gobami in ovseno ka\u0161o, da boste dobili bolj zdrave burgerje, ki vsebujejo manj kalorij in ma\u0161\u010dob kot klasi\u010dni burgerji z rde\u010dim mesom.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">2. DODAJTE CVETA\u010cO V SMUTI ZA ZAJTRK<\/span><\/h3>\n<p style=\"text-align: justify;\">Smuti je bolj nasiten kot navaden sok zaradi svoje gostote, ki pove\u010da ob\u010dutek sitosti. \u010ce mu dodate zeleno zelenjavo, jo boste obogatili z vlakninami, gostoto pa ji dajejo tudi sestavine, kot so gr\u0161ki jogurt, ara\u0161idovo maslo in banana. \u010ce \u017eelite v smutiju zmanj\u0161ati \u0161tevilo kalorij, lahko nekatere od teh sestavin nadomestite s cveta\u010do, ki vas bo enako nasitila, hkrati pa tudi pripomogla k hitrej\u0161emu huj\u0161anju. Najpomembneje pa je to, da bo cveta\u010da pomagala zni\u017eati vsebnost kalorij v va\u0161em smutiju.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">3. TESTENINAM DODAJTE ZELENJAVO<\/span><\/h3>\n<p style=\"text-align: justify;\">\u010ce testenine nadomestite z zelenjavo, se najverjetneje ne boste dovolj najedli. Zato k obstoje\u010dim testeninam ali ri\u017eu dodajte zelenjavo; polovica va\u0161e porcije naj bo sestavljena iz testenin ali ri\u017ea in polovica iz poljubne zelenjave. Tako boste zmanj\u0161ali \u0161tevilo kalorij v obroku, pa tudi po\u0161teno jedli in se napolnili s pomo\u010djo vlaknin iz zelenjave. Vlaknine bodo poskrbele, da boste dlje \u010dasa ostali siti in ne boste posegali po nezdravih prigrizkih.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">4. ZA ZAJTRK JEJTE BELJAKE<\/span><\/h3>\n<p style=\"text-align: justify;\">\u010ce \u017eelite ovseno ka\u0161o obogatiti z beljakovinami, ji poskusite dodati jaj\u010dni beljak. Ta metoda bo va\u0161 zajtrk napolnila z beljakovinami, vendar brez odve\u010dnih kalorij. Dobra lastnost beljakov je, da so brez okusa, zato ne bodo pokvarili okusa va\u0161ega obi\u010dajnega zajtrka.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">5. PRED GLAVNO JEDJO JEJTE JUHO<\/span><\/h3>\n<p style=\"text-align: justify;\">\u010ce boste jedli juho pred glavnim obrokom, boste hitreje polni in boste s tem zmanj\u0161ali vnos kalorij. Testenine ali meso nadomestite z juho, ki je bogata s hranilnimi snovmi, zahvaljujo\u010d vlakninam in vodi pa vas lahko lepo nasiti in hidrira. Po nekaterih raziskavah je u\u017eivanje juhe pred obrokom povezano z zmanj\u0161anim tveganjem za debelost. Tudi \u010de vas juha ne nasiti, kot ste mislili, je vseeno priporo\u010dljivo jesti zelenjavno juho, bogato z mikrohranili, pomembnimi za normalno delovanje telesa.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">6. NADOMESTITE NEZDRAVE OMAKE<\/span><\/h3>\n<p style=\"text-align: justify;\">\u010ce mislite, da solata ne more povzro\u010diti kopi\u010denja odve\u010dnih kilogramov, se motite. Solata je lahko zelo bogata s kalorijami in ma\u0161\u010dobami, \u010de dodate visokokalori\u010dne dodatke in olja. Va\u0161a solata mora biti sestavljena iz 60% surove, barvite zelenjave, 30% beljakovin in 10% ore\u0161\u010dkov in semen. \u010ce jo \u017eelite za\u010diniti z omako, poskusite nizkokalori\u010dne razli\u010dice preliva.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">7. JEJTE KISLO ZELJE<\/span><\/h3>\n<p style=\"text-align: justify;\">Kislo zelje je bogati vir vitaminov C in K, vlaknin in probiotikov, ki pozitivno vplivajo na zdravje prebave. Ena skodelica kislega zelja vsebuje 27 kalorij, zato je odli\u010den dodatek h glavnemu obroku. Ta zelenjava se priporo\u010da kot priloga k mesni jedi, \u0161e posebej, \u010de \u017eelite shuj\u0161ati.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u010ce menite, da morate izgubiti te\u017eo, si zapomnite naslednje &#8211; stradanje upo\u010dasni va\u0161 metabolizem in pove\u010da mo\u017enost prenajedanja in prepri\u010dani smo, da tega ne \u017eelite. \u010ce \u017eelite prepre\u010diti lakoto, jesti po\u0161teno in se za nekaj \u010dasa nasititi, ne da bi zau\u017eili odve\u010dne kalorije, obstaja ve\u010d na\u010dinov, kako lahko spremenite svojo prehrano. \u010ce \u0161e niste na\u010drtovali [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":60126,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5960,5963,5965,5966,5971,5972,5974,5977,5979,5983,5985],"tags":[6204,7596,7594,6368,6367,6366,6365,6364,6291,34,6201,6185,6145,6000,835,492,276],"class_list":["post-60125","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-nasveti-prehrana","category-lifestyle-sl","category-nasveti-lifestyle","category-motivacija-sl","category-transformacije-motivacija-sl","tag-izguba-kilogramov","tag-prehrana-sl","tag-hrana-sl","tag-testenine","tag-malo-kalorij","tag-kislo-zelje","tag-jedilnik","tag-beljaki","tag-zelenjava","tag-prehrana","tag-dieta","tag-gobe","tag-zajtrk","tag-hujsanje","tag-juha","tag-voda","tag-hrana"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>KAKO POJESTI VELIKO HRANE IN MALO KALORIJ? 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