{"id":68924,"date":"2022-01-24T08:21:35","date_gmt":"2022-01-24T07:21:35","guid":{"rendered":"https:\/\/bb.dwizards.dev\/cheat-day-vs-cheat-obrok-kaj-je-bolje\/"},"modified":"2024-01-19T13:45:10","modified_gmt":"2024-01-19T13:45:10","slug":"cheat-day-vs-cheat-obrok-kaj-je-bolje","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/cheat-day-vs-cheat-obrok-kaj-je-bolje\/","title":{"rendered":"Cheat day vs cheat obrok – kaj je bolje?"},"content":{"rendered":"

Eden izmed najljub\u0161ih vidikov vsake diete so zagotovo cheat obroki ali cheat dnevi. V\u010dasih je dr\u017eanje stroge diete precej mu\u010den proces, katerega monotonost morate razbiti tako, da greste v bli\u017enjo restavracijo s hitro hrano in u\u017eivate v vsaj enem burgerju. Cheat obroki so postali priljubljeni v fitnesu, zlasti za ljudi, ki \u017eelijo shuj\u0161ati ali stopiti ma\u0161\u010dobe, ker so pokazatelj, da se vam ni treba nujno odpovedati hrani, ki ste jo neko\u010d u\u017eivali. Seveda je ne bi smeli preve\u010d u\u017eivati, vendar je ob\u010dasna pregreha ne bo ustavila doseganja va\u0161ih ciljev. U\u017eivanje v najljub\u0161i cheat hrani je lahko odli\u010dna nagrada po napornem treningu in vas lahko dodatno motivira na poti do cilja.<\/p>\n

Koncept pregrehe\u00a0<\/span><\/h2>\n

\u00bbPregreha\u00ab, ko ste na dieti, pomeni omogo\u010diti izra\u010dunan in na\u010drtovan kratkoro\u010dni odmik od strogega koncepta diete. Ta pristop k prehrani se izvaja saj vam omogo\u010da, da nadaljujete z na\u010drtom zdrave prehrane, tako da omogo\u010dite kratka obdobja kr\u0161enja pravil zdrave in uravnote\u017eene prehrane.<\/p>\n

Izraz “cheat obrok ” se uporablja za “nezdravi” obrok, ki se mu izogibate v na\u010drtovani prehrani, vendar ga ob\u010dasno vklju\u010dite, da izpolnite \u017eeljo po u\u017eivanju nezdrave hrane. Izraz “cheat day” se uporablja za dan v tednu, ko se prepustite obrokom po lastni izbiri, ki niso v skladu z va\u0161im prehranskim na\u010drtom.<\/p>\n

Gre\u0161ni dan ali obrok?\u00a0<\/span><\/h2>\n

Eno najpogostej\u0161ih vpra\u0161anj v fitnesu je: “Ali je bolje imeti gre\u0161ni dan ali izbrati le gre\u0161ni obrok? Odgovor ni tako preprost: vse je odvisno od va\u0161e prehrane, cilja in na\u010dina, kako va\u0161e telo reagira na ta na\u010din prehrane \u2013 na cheat dneve in obroke.<\/p>\n

\u010ce pa imate najljub\u0161i cheat obrok, postavite dolo\u010dene meje. \u010ce se vam zdi, da jeste pico, ne pojejte cele velike pice sami. U\u017eivajte v izbrani pregrehi, vendar to \u0161e ne pomeni, da bi od jutra morali u\u017eivati \u200b\u200bza\u017eeleno hrano, saj boste tako uni\u010dili ves dosedanji napredek.<\/p>\n

Zmernost je klju\u010dna pri u\u017eivanju cheat obrokov. Na primer, za kosilo lahko pojeste 1-2 ko\u0161\u010dka pice s solato, bogato s hranili, kot prilogo. \u010ce obo\u017eujete krofe, pojejte 1-2 krofe (ne 4-5) kot sladico po treningu. Ni treba, da se popolnoma odre\u010dete pregre\u0161nim obrokom, vendar jih morate zau\u017eiti v manj\u0161ih koli\u010dinah in si za to dolo\u010diti primeren \u010das.<\/p>\n

\u010ce se vam zdi, da jeste ve\u010d kot to, ne pozabite, da prepogosto u\u017eivanje ne\u017eelene hrane lahko privede do prenajedanja in s tem do pove\u010danja telesne te\u017ee. Nagrada po vadbi ne pomeni, da se morate prenajedati z nezdravo hrano, ampak se nagradite z enim obrokom, ki bo zadovoljil va\u0161o \u017eeljo po hrani, ki jo trenutno jeste. Na primer, odhod v restavracijo na ve\u010derjo je idealna prilo\u017enost za cheat obrok, \u010de pojeste majhno pico in solato, popijete 1-2 kozarca vina in po tem u\u017eivate sladoled. \u010ce pa se redno nagrajujete tako, da pred televizorjem pojeste celo veliko pico in nato pojeste sendvi\u010d in spijete dva litra piva, ne pri\u010dakujte napredka.<\/p>\n

Kako gre\u0161iti na dieti z nisko vsebnostjo ogljikovih hidratov?\u00a0<\/span><\/h2>\n

Z dieto z nizko vsebnostjo ogljikovih hidratov se boste bolje odzvali na cheat dan, med katerim lahko pove\u010date vnos ogljikovih hidratov na 4 grame na kilogram telesne te\u017ee. En majhen obrok z ogljikovimi hidrati ne bo dovolj za pospe\u0161itev metabolizma, a ker dan z visoko vsebnostjo ogljikovih hidratov tehni\u010dno ni cheat dan (ampak bolj kot del prehranskega na\u010drta), lahko ta dan dodate kateri koli drug obrok.<\/p>\n

Kako gre\u0161iti, \u010de imamo definirane mi\u0161ice?\u00a0<\/span><\/h2>\n

\u010ce ste mo\u0161ki in imate manj kot 10 % telesne ma\u0161\u010dobe ali \u017eenska z manj kot 20 % telesne ma\u0161\u010dobe, si lahko omislite celoten cheat dan. Vse pa je odvisno od tega, kako se va\u0161e telo odzove na pregrehe. \u010ce cheat dan ne ovira procesa topljenja ma\u0161\u010dob in ga \u0161e pospe\u0161i, lahko imate velik dan kak\u0161no pregreho ali celo pomislite, da bi imeli dva cheat dneva. En cheat dan vsakih 4-5 dni bi bil lahko idealen za vas.<\/p>\n

\u010ce pa pregrehe upo\u010dasnijo va\u0161 napredek in povzro\u010dijo nabiranje ma\u0161\u010dob, \u010dim manj uvajajte cheat dnevev in obroke. \u010ce celoten cheat dan povzro\u010di pove\u010danje telesne te\u017ee, ga zmanj\u0161ajte na kak\u0161en obrok ali dva in si privo\u0161\u010dite svojo najljub\u0161o pregreho.<\/p>\n

Kako gre\u0161iti, \u010de nimamo definiranih mi\u0161ic?\u00a0<\/span><\/h2>\n

\u010ce ste mo\u0161ki in imate ve\u010d kot 10 % telesne ma\u0161\u010dobe ali \u017eenska z ve\u010d kot 20 % telesne ma\u0161\u010dobe, poskusite zau\u017eiti en pregre\u0161ni obrok na teden in spremljajte, kako va\u0161e telo na to reagira. \u010ce to ne ovira procesa topljenja ma\u0161\u010dob ali ga pospe\u0161i, lahko pove\u010date \u0161tevilo cheat obrokov ali preizkusite, kako telo reagira na uvedbo cheat dneva.<\/p>\n","protected":false},"excerpt":{"rendered":"

U\u017eivanje v najljub\u0161i cheat hrani je lahko odli\u010dna nagrada po napornem treningu in vas lahko dodatno motivira na poti do cilja.<\/p>\n","protected":false},"author":3,"featured_media":68926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5972],"tags":[6582,6583,6584,7596,7837],"class_list":["post-68924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hujsanje-prehrana","tag-gresni-dan","tag-gresnik-obrok","tag-pregreha","tag-prehrana-sl","tag-cheat-day-2"],"acf":[],"yoast_head":"\nCheat day vs cheat obrok - kaj je bolje? - Building Body<\/title>\n<meta name=\"description\" content=\"U\u017eivanje v najljub\u0161i cheat hrani je lahko odli\u010dna nagrada po napornem treningu in vas lahko dodatno motivira na poti do cilja.\" \/>\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\/cheat-day-vs-cheat-obrok-kaj-je-bolje\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cheat day vs cheat obrok - kaj je bolje? 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Upravo takve \u0107ete i prona\u0107i ovdje: Building-Body obitelj \u010dine profesionalni sporta\u0161i, bodybuilderi, fitness stru\u010dnjaci, nutricionisti, kineziolozi, rekreativci i potpuni amateri koje ve\u017ee jedno: svi s jednakim entuzijazmom istra\u017eujemo, radimo i stvaramo sadr\u017eaj koji \u0107e potaknuti, ispirirati i motivirati. 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