{"id":60842,"date":"2020-12-04T12:00:37","date_gmt":"2020-12-04T11:00:37","guid":{"rendered":"https:\/\/bb.dwizards.dev\/triki-za-manjsi-vnos-kalorij\/"},"modified":"2023-10-06T16:51:56","modified_gmt":"2023-10-06T16:51:56","slug":"triki-za-manjsi-vnos-kalorij","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/triki-za-manjsi-vnos-kalorij\/","title":{"rendered":"TRIKI ZA MANJ\u0160I VNOS KALORIJ"},"content":{"rendered":"\n

Si \u017eelite zmanj\u0161ati vnos kalorij, hkrati pa ne \u017eelite stradati in pretirano spremeniti svoje prehrane? \u017de z majhnimi spremembami pri izbiri \u017eivil in na\u010dinu priprave lahko zmanj\u0161ate \u0161tevilo vnesenih kalorij. Te majhne spremembe, pa ti bodo na dolgi rok prinesle rezultate, kar pa je najpomembnej\u0161e, ne boste se po\u010dutili prikraj\u0161ane in sploh ne boste opazili, da zau\u017eijete manj kalorij.<\/p>\n\n\n\n

IZBIRAJ MANJ MASTNO MLEKO IN MLE\u010cNE IZDELKE<\/span><\/strong><\/p>\n\n\n\n

Ob naslednjem obisku trgovine si vzemite \u010das in malo preberite hranilne in energijske vrednosti mleka in mle\u010dnih izdelkov. Ma\u0161\u010doba ima najve\u010djo energijsko vrednost na gram \u017eivila. 1 g ma\u0161\u010dobe ima 9 kcal, medtem ko ogljikovi hidrati in beljakovine samo 4 kcal\/g. Zato moramo biti na zau\u017eite ma\u0161\u010dobe \u0161e posebej pozorni, saj nam \u017ee majhna koli\u010dina ma\u0161\u010dobe zelo hitro pove\u010da vnos kalorij.  <\/p>\n\n\n\n

Ob naslednjem obisku trgovine si vzemite \u010das in malo preberite hranilne in energijske vrednosti mleka in mle\u010dnih izdelkov. Na policah imate celo paleto razli\u010dnih od sadnih, mastnih, polnomastnih, posnetih\u2026 Predlagamo vam, da si namesto polnomastnih in sadnih jogurtov, ki bolj kot na obrok spominjajo na sladico privo\u0161\u010dite gr\u0161ki jogurt, skyr, quark, jogurt in skuto z manj m. m. .Vsi te izdelki so dober vir beljakovin, odstranjen jim je samo del ma\u0161\u010dobe. Seveda niso tako polnega okusa, kot sadni in mastni jogurti a tu imate povsem proste roke za ustvarjanje lastnih okusov. Mle\u010dnim izdelkom lahko dodate jagodi\u010devje, jabolka, poljubne za\u010dimbe, sweetdropse<\/a>, zero prelive<\/a>\u2026 Seveda \u010de \u017eelite zmanj\u0161ati kalorijski vnos pazite da na koncu ne bo teh dodatkov preve\u010d.<\/p>\n\n\n\n

 Pozornost je pametno nameniti tudi izbiri mleka. Polnomastno mleko, s 3,5% m. m. ima 64 kcal\/100ml, mleko s 1,5% m. m. ima 46 kcal\/100 ml, mleko s 0,5% m. m. pa samo 37 kcal\/100 ml. \u010ce si seveda privo\u0161\u010dite samo en kozarec mleka ni bistvene razlike, \u010de pa primerjamo 1 liter mleka z 3,5% mle\u010dne ma\u0161\u010dobe in mleko s 0,5% m.m. pa govorimo \u017ee o 270 kcal razlike. Mislim da je to dovolj velik razlog, da v svoj vsakdan umestite manj mastno mleko.<\/p>\n\n\n\n

V PREHRANO VKLJU\u010cITE VA\u010c ZELENJAVE.<\/span><\/strong><\/p>\n\n\n\n

Za ta nasvet ste zagotovo \u017ee sli\u0161ali ogromnokrat in se vam zdi popolnoma neprimeren iz ve\u010dih razlogov. Veliko ljudi ne mara zelenjave, vendar se jo zagotovo da pripraviti na na\u010din, da sploh ne boste imeli ob\u010dutka, da jeste zelenjavo. Poskusite lahko s pe\u010denjem zelenjave v pe\u010dici in jo pome\u0161ate s krompirjem, dodate najljub\u0161e za\u010dimbe in tako dodate obroku veliko hranljivih snovi, ob tem pa zau\u017eije malo kalorij. \u010ce ste ljubitelj sladic, pa naslednji\u010d lahko jabol\u010dnemu \u0161trudlu dodate naribane bu\u010dke, v bananin kruh naribano korenje, \u010dokoladni brownie pa naredite kar iz fi\u017eola. Lahko si pomagate z \u017ee napisanimi recepti ali pa preprosto domi\u0161ljiji pustite prosto pot.<\/p>\n\n\n\n

Zelenjava vsebuje veliko vode, vlaknin, vitaminov in mineralov.  Zaradi velike vsebnosti vode in vlaknin lahko pojeste zelo veliko zelenjave, s tem pa ne zau\u017eijete veliko kalorij. Vlaknine so zelo pomembne za pravilno delovanje \u010drevesja in pozitivno vplivajo na \u010drevesno mikrofloro. Zelenjava vas bo nasitila in pokrila va\u0161e potrebe po vitaminih in mineralih.<\/p>\n\n\n\n

POMEMBNA JE PRIPRAVA HRANE<\/span><\/strong><\/p>\n\n\n\n

Vsi ste \u017ee sli\u0161ali, da se je potrebno izogibati ocvrtim izdelkom, zaradi visoke kalori\u010dne vrednosti in akrilamida, ki nastaja v \u017eivilih ob tako visokih temperaturah. Kot smo \u017ee zgoraj omenili ma\u0161\u010doba vsebuje kar 9 kcal\/g.  Ena povpre\u010dna \u017elica olivnega olja ima 80 kcal, tako da bodite pri pripravi jedi zelo pozorni, koliko olja vlijete v ponev. Namesto tega pa lahko uporabite tudi olja v spreju<\/a>, ki vam bodo prepre\u010dila, da se bo va\u0161a hrana prijela na ponev, ob tem pa ne boste zau\u017eili toliko dodatnih kalorij. Z olji v spreju zelo te\u017eko pretiravamo, poleg tega pa so zelo priro\u010dna tudi pri pripravi peka\u010da za peko mafinov in peciva.<\/p>\n\n\n\n

PRENEHANJE PITI SOKOVE<\/span><\/strong><\/p>\n\n\n\n

Sokovi vsebujejo ogromno prostih sladkorjev, ki vam takoj strmo dvognejo krvni sladkor. 100% sadni sokovi niso ni\u010d kaj druga\u010dni. Pri stiskanju sadja se izgubijo vlaknine, sprostijo pa se prosti sladkorji ki se takoj absorbirajo in vplivajo na va\u0161 krvni sladkor. Sokovi so problemati\u010dni tudi zato, ker jih lahko popijemo koli\u010dinsko zelo veliko, brez da bi nas nasitili in se tako sploh ne zavedamo, da smo zau\u017eili toliko kalorij. \u010ce pogledamo na primeru, sok 1kg pomaran\u010d zlahka spijete, te\u017eje pa si je predstavljati da bi pojedli 1 kg pomaran\u010d. Zato vnos sokov vsaj zmanj\u0161ajte ali jih razred\u010dite, \u0161e bolje pa je piti vodo, nesladkan \u010daj, limonado ali vodo s ko\u0161\u010dki sadja.<\/p>\n\n\n\n

OMAKE IN PRELIVI<\/span><\/strong><\/p>\n\n\n\n

\u017delite shuj\u0161ati in si privo\u0161\u010dite veliko porcijo solate za kosilo. To je odli\u010dno, vendar jo nato prelijete z ogromno cenarjeve omake polne ma\u0161\u010dob in sladkorja. Okus je seveda fantasti\u010den, hranilna vrednost obroka pa malo manj. Enako velja za skoraj vse druge omake in prelive. V ve\u010dini primerov so tako slani kot sladki prelivi in omake zelo energijsko bogati. Seveda ni nobenega problema, \u010de jih u\u017eivamo v zmernih koli\u010dinah, \u0107e pa imamo radi so\u010dne obroke prelite s najljub\u0161o omako ali s sladkim prelivom pa se tukaj lahko poslu\u017eite alternativam. Namesto majoneze, ketchapa nacho sira raje izberimo gor\u010dico, ketchup z manj sladkorja ali pa zero preliv<\/a>, ki ima izjemno malo kalorij in poln okus. Tudi za sladkosnede se najdejo odli\u010dni prelivi razli\u010dnih okusov, ki vam bodo popestrili obrok, hkrati pa mu ne bodo pretirano dvignili energijske vrednosti.<\/p>\n\n\n\n

KRO\u017dNIKI SO POMEMBNI<\/span><\/strong><\/p>\n\n\n\n

Ne boste verjeli ampak raziskave so pokazale, da je koli\u010dina zau\u017eite hrane odvisna tudi od velikosti kro\u017enika. \u010ce boste enako koli\u010dino hrane polo\u017eili na manj\u0161i kro\u017enik, boste imeli ob\u010dutek, da je porcija ve\u010dja. Posledi\u010dno boste ali nalo\u017eili manj hrane ali oa preprosto pojedli manj. K tej nev\u0161e\u010dnosti pripomorejo tudi proizvajalci, saj se je povpre\u010dna velikost kro\u017enikov, ki jih izdelujejo v zadnjih desetih letih kar precej zve\u010dala. Pri naslednjem obroku bodite pozorni tudi na to.<\/p>\n","protected":false},"excerpt":{"rendered":"

Si \u017eelite zmanj\u0161ati vnos kalorij, hkrati pa ne \u017eelite stradati in pretirano spremeniti svoje prehrane? \u017de z majhnimi spremembami pri izbiri \u017eivil in na\u010dinu priprave lahko zmanj\u0161ate \u0161tevilo vnesenih kalorij. Te majhne spremembe, pa ti bodo na dolgi rok prinesle rezultate, kar pa je najpomembnej\u0161e, ne boste se po\u010dutili prikraj\u0161ane in sploh ne boste opazili, […]<\/p>\n","protected":false},"author":3,"featured_media":60843,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5971,5972],"tags":[34,5999,7596],"class_list":["post-60842","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prehrana-sl","category-hujsanje-prehrana","tag-prehrana","tag-zdravje","tag-prehrana-sl"],"acf":[],"yoast_head":"\nTRIKI ZA MANJ\u0160I VNOS KALORIJ - 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\/triki-za-manjsi-vnos-kalorij\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TRIKI ZA MANJ\u0160I VNOS KALORIJ - Building Body\" \/>\n<meta property=\"og:description\" content=\"Si \u017eelite zmanj\u0161ati vnos kalorij, hkrati pa ne \u017eelite stradati in pretirano spremeniti svoje prehrane? \u017de z majhnimi spremembami pri izbiri \u017eivil in na\u010dinu priprave lahko zmanj\u0161ate \u0161tevilo vnesenih kalorij. Te majhne spremembe, pa ti bodo na dolgi rok prinesle rezultate, kar pa je najpomembnej\u0161e, ne boste se po\u010dutili prikraj\u0161ane in sploh ne boste opazili, […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/triki-za-manjsi-vnos-kalorij\/\" \/>\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=\"2020-12-04T11:00:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:51:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2020\/12\/48711988_m-1.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=\"5 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/triki-za-manjsi-vnos-kalorij\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/triki-za-manjsi-vnos-kalorij\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"TRIKI ZA MANJ\u0160I VNOS KALORIJ\",\"datePublished\":\"2020-12-04T11:00:37+00:00\",\"dateModified\":\"2023-10-06T16:51:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/triki-za-manjsi-vnos-kalorij\/\"},\"wordCount\":1022,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"keywords\":[\"prehrana\",\"zdravje\",\"prehrana\"],\"articleSection\":[\"PREHRANA\",\"Huj\u0161anje\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/triki-za-manjsi-vnos-kalorij\/\",\"url\":\"https:\/\/building-body.com\/sl\/triki-za-manjsi-vnos-kalorij\/\",\"name\":\"TRIKI ZA MANJ\u0160I VNOS KALORIJ - 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