{"id":24436,"date":"2026-04-23T11:38:19","date_gmt":"2026-04-23T09:38:19","guid":{"rendered":"https:\/\/fitpass.rs\/blog\/?p=24436"},"modified":"2026-04-23T11:38:24","modified_gmt":"2026-04-23T09:38:24","slug":"prvi-maj-bez-grize-savesti-koliko-kalorija-ima-rostilj-i-kako-da-ga-izbalansiras","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/prvi-maj-bez-grize-savesti-koliko-kalorija-ima-rostilj-i-kako-da-ga-izbalansiras\/","title":{"rendered":"Prvi maj bez gri\u017ee savesti: koliko kalorija ima ro\u0161tilj i kako da ga izbalansira\u0161"},"content":{"rendered":"\n<p>Prvi maj = \u0107evapi, pljeskavice, dru\u0161tvo i celodnevno opu\u0161tanje. I to je skroz okej. Ne treba da preska\u010de\u0161 ro\u0161tilj \u2014 dovoljno je da zna\u0161 \u0161ta unosi\u0161 i kako da to izbalansira\u0161 kroz dan.<\/p>\n\n\n\n<p>U nastavku ima\u0161 brz pregled kalorija i ideje kako da u\u017eiva\u0161 bez \u201cte\u017eine\u201d posle.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Koliko kalorija ima ro\u0161tilj?<\/h2>\n\n\n\n<p><em>(vrednosti su okvirne i zavise od veli\u010dine porcije i pripreme)<\/em><\/p>\n\n\n\n<p>\u0106evapi (10 kom \/ ~200\u2013250 g)<br>oko 500\u2013700 kcal<\/p>\n\n\n\n<p>Pljeskavica (200 g)<br>oko 500\u2013600 kcal (bez lepinje i dodataka)<\/p>\n\n\n\n<ul>\n<li>lepinja: 200\u2013300 kcal<\/li>\n<\/ul>\n\n\n\n<p>Belo meso (pile\u0107i file, 200 g)<br>oko 220\u2013300 kcal<br>najmanje masna opcija sa ro\u0161tilja<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0160ta je sa prilozima?<\/h2>\n\n\n\n<p>Kupus salata \/ zelena salata<br>50\u2013100 kcal (ako nema puno ulja)<\/p>\n\n\n\n<p>\u0160opska salata<br>150\u2013250 kcal (zbog sira i ulja)<\/p>\n\n\n\n<p>Krompir salata \/ pomfrit<br>300\u2013500 kcal<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Pi\u0107e \u2013 tihi saboter<\/h2>\n\n\n\n<p>Pivo (0.5 l)<br>oko 200 kcal<\/p>\n\n\n\n<p>Sokovi \/ gazirano<br>120\u2013200 kcal po \u010da\u0161i<\/p>\n\n\n\n<p>Rakija (1 \u010da\u0161ica)<br>oko 50\u201370 kcal (ali retko ostane na jednoj)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Kako da napravi\u0161 balans (a da ne presko\u010di\u0161 ni\u0161ta)<\/h2>\n\n\n\n<p>Ne mora\u0161 da bira\u0161 \u201cili ro\u0161tilj ili zdravo\u201d. Evo kako da spoji\u0161:<\/p>\n\n\n\n<p>Kombinuj pametno<br>Na primer, pljeskavica uz sve\u017eu salatu je lak\u0161a opcija za organizam nego pljeskavica uz lepinju i pomfrit zajedno. Ili zadr\u017ei lepinju, ali presko\u010di pomfrit i dodaj salatu sa strane.<\/p>\n\n\n\n<p>Ubaci \u201clak\u0161i\u201d izbor<br>Jedan deo mesa zameni belim mesom<\/p>\n\n\n\n<p>Ne jedi sve odjednom<br>Rasporedi kroz dan \u2014 ro\u0161tilj \u010desto traje satima<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Prvi maj = savr\u0161en dan za kretanje<\/h2>\n\n\n\n<p>Najve\u0107a gre\u0161ka nije ro\u0161tilj \u2014 nego celodnevno sedenje.<\/p>\n\n\n\n<p>Evo kako lako da ubaci\u0161 aktivnost:<\/p>\n\n\n\n<ul>\n<li>\u0160etnja do mesta za ro\u0161tilj (ili bar du\u017ea \u0161etnja posle jela)<\/li>\n\n\n\n<li>Frizbi, badminton, fudbal \u2013 lagano, zabavno, svi mogu<\/li>\n\n\n\n<li>Igranje sa decom \u2013 \u010desto potro\u0161i vi\u0161e energije nego trening<\/li>\n\n\n\n<li>Mini izazovi u dru\u0161tvu \u2013 ko napravi vi\u0161e koraka taj dan<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Realnost: jedan dan ne pravi razliku<\/h2>\n\n\n\n<p>Ne mora\u0161 da broji\u0161 svaki zalogaj. Jedan Prvi maj ne\u0107e pokvariti formu \u2014 ali mo\u017ee biti super prilika da:<\/p>\n\n\n\n<ul>\n<li>jede\u0161 svesnije<\/li>\n\n\n\n<li>vi\u0161e se kre\u0107e\u0161<\/li>\n\n\n\n<li>u\u017eiva\u0161 bez gri\u017ee savesti<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Balans nije savr\u0161ena ishrana, nego realan \u017eivot:<br>ro\u0161tilj + smeh + malo kretanja = win.<\/p>\n\n\n\n<p>Ako ti Prvi maj bude okida\u010d da se pokrene\u0161 \u2014 jo\u0161 bolje. Slede\u0107i dan mo\u017ee\u0161 lagano nazad u rutinu: trening, istezanje ili \u0161etnja.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prvi maj = \u0107evapi, pljeskavice, dru\u0161tvo i celodnevno opu\u0161tanje. I to je skroz okej. Ne treba da preska\u010de\u0161 ro\u0161tilj \u2014 dovoljno je da zna\u0161 \u0161ta unosi\u0161 i kako da to izbalansira\u0161 kroz dan. U nastavku ima\u0161 brz pregled kalorija i ideje kako da u\u017eiva\u0161 bez \u201cte\u017eine\u201d posle. Koliko kalorija ima ro\u0161tilj? (vrednosti su okvirne i [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":24442,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Prvi maj bez gri\u017ee savesti: koliko kalorija ima ro\u0161tilj i kako da ga izbalansira\u0161 | Fitpass<\/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:\/\/fitpass.rs\/blog\/prvi-maj-bez-grize-savesti-koliko-kalorija-ima-rostilj-i-kako-da-ga-izbalansiras\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prvi maj bez gri\u017ee savesti: koliko kalorija ima ro\u0161tilj i kako da ga izbalansira\u0161 | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Prvi maj = \u0107evapi, pljeskavice, dru\u0161tvo i celodnevno opu\u0161tanje. I to je skroz okej. Ne treba da preska\u010de\u0161 ro\u0161tilj \u2014 dovoljno je da zna\u0161 \u0161ta unosi\u0161 i kako da to izbalansira\u0161 kroz dan. U nastavku ima\u0161 brz pregled kalorija i ideje kako da u\u017eiva\u0161 bez \u201cte\u017eine\u201d posle. Koliko kalorija ima ro\u0161tilj? 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