{"id":3765,"date":"2022-06-23T07:47:56","date_gmt":"2022-06-23T06:47:56","guid":{"rendered":"https:\/\/www.extremetraining.eu\/beljakovine-osnova-zdrave-prehrane\/"},"modified":"2022-06-23T07:47:56","modified_gmt":"2022-06-23T06:47:56","slug":"beljakovine-osnova-zdrave-prehrane","status":"publish","type":"post","link":"https:\/\/www.extremetraining.eu\/it\/beljakovine-osnova-zdrave-prehrane\/","title":{"rendered":"Beljakovine \u2013 osnova zdrave prehrane"},"content":{"rendered":"\n<p class=\"fs-lead has-silver-dark-color has-text-color\">Beljakovine so osnova zdrave prehrane in izgube te\u017ee. <\/p>\n\n<p>Prisotni so v \u0161tevilnih \u017eivilih, ki jih u\u017eivate vsak dan, vklju\u010dno s perutnino, mesom, mle\u010dnimi izdelki, ribami, jajci, stro\u010dnicami, ore\u0161\u010dki, semeni, sojo in celo polnozrnatimi \u017eivili. Raziskave ka\u017eejo, da obroki ali prigrizki z visoko vsebnostjo beljakovin pomagajo zmanj\u0161ati ob\u010dutek lakote in podalj\u0161ajo ob\u010dutek sitosti. <\/p>\n\n<p>\u010ce \u017eelite dobiti najbolj natan\u010dno priporo\u010dilo za dnevni vnos, ki ga potrebujete, ga lahko izra\u010dunate glede na svojo telesno te\u017eo. Na splo\u0161no potrebujete 0,8 grama beljakovin na kilogram telesne te\u017ee. To pomeni, da nekdo, ki tehta 70 kilogramov, potrebuje 56 gramov beljakovin. To velja za ljudi, ki se ne ukvarjajo z napornimi \u0161portnimi aktivnostmi. \u010ce \u017eelite pove\u010dati mi\u0161i\u010dno maso, potem bi potrebovali pribli\u017eno 2 grama beljakovin na kilogram telesne te\u017ee. Spremljate lahko vnos beljakovin in bodite pozorni na naslednje znake, ki lahko ka\u017eejo, da v svojo prehrano ne vna\u0161ate dovolj beljakovin.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-izgubljate-misicno-maso\">Izgubljate mi\u0161i\u010dno maso<\/h2>\n\n<p>Beljakovine so sestavljene iz aminokislin, ki so potrebne za izgradnjo mi\u0161ic. To pomeni, da \u010de ne dobite dovolj beljakovin, se za\u010dne mi\u0161i\u010dna masa zmanj\u0161evati. Na to ka\u017ee pomanjkanje mo\u010di ter tudi sprememba te\u017ee. Pravzaprav je izguba mi\u0161ic eden prvih znakov nezadostnega vnosa beljakovin.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-tezave-s-kozo-lasmi-in-nohti\">Te\u017eave s ko\u017eo, lasmi in nohti<\/h2>\n\n<p>Pomanjkanje beljakovin lahko pusti sled na ko\u017ei, laseh in nohtih, saj je vse v veliki meri sestavljeno iz beljakovin. Obstaja verjetnost, da boste na ko\u017ei videli rde\u010dico, dobili boste krhke nohte, tanke lase, zbledelo barvo las, kar velja za simptome pomanjkanja beljakovin.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-nagnjenost-k-zlomom\">Nagnjenost k zlomom<\/h2>\n\n<p>V nevarnosti so tudi va\u0161e kosti. Beljakovine pomagajo ohranjati trdnost in gostoto kosti. Raziskave ka\u017eejo, da je poleg kalcija tudi prehrana, bogata z beljakovinami, koristna za splo\u0161no zdravje kosti odraslih. Brez dovolj beljakovin za oskrbo na\u0161ih organov in mo\u017eganov z energijo na\u0161e telo i\u0161\u010de druge vire. Eden od virov, iz katerih dobiva beljakovine, pa je mi\u0161i\u010dno-kostno tkivo. \u010ce vam nenehno zmanjkuje beljakovin, bodo va\u0161e kosti s\u010dasoma dovzetne za po\u0161kodbe, kot so zlomi.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-povecan-apetit-in-povecan-vnos-kalorij\">Pove\u010dan apetit in pove\u010dan vnos kalorij<\/h2>\n\n<p>Ustrezen vnos beljakovin vas za dalj \u010dasa nasiti in tako prepre\u010duje \u017eeljo po hrani. Ni\u017eji vnos beljakovin papo\u010dne ravno nasprotno; zaradi tega postanete bolj la\u010dni, kar povzro\u010di pove\u010dan vnos slabih kalorij.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-vecja-nevarnost-za-okuzbe\">Ve\u010dja nevarnost za oku\u017ebe<\/h2>\n\n<p>Pomanjkanje beljakovin vpliva na va\u0161o imunost. Oslabljen imunski sistem lahko ote\u017ei telesu boj proti oku\u017ebam.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-zamascena-jetra\">Zama\u0161\u010dena jetra<\/h2>\n\n<p>Drug pogost simptom pomanjkanja beljakovin je zama\u0161\u010denost jeter ali kopi\u010denje ma\u0161\u010dobe v jetrnih celicah.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-lahko-ovira-pravilno-rast-pri-otrocih\">Lahko ovira pravilno rast pri otrocih<\/h2>\n\n<p>Beljakovine ne pomagajo le pri gradnji kostne mase in mi\u0161ic, ampak so tudi bistvene za splo\u0161no rast telesa. Predvsem pri otrocih je pomembno, da dobijo dovolj zdravih beljakovin, ki zagotavljajo pravilno rast telesa. Beljakovine lahko najdemo v razli\u010dnih \u017eivilih, ki lahko vklju\u010dujejo morske sade\u017ee, sojo, jajca, fi\u017eol, mleko, sir, jogurt, mandlji, je\u010dmen, pi\u0161\u010danec, sir, brokoli, tuna, kvinoja, le\u010da, bu\u010dna semena, laneno seme, son\u010dni\u010dna semena, ribe (vse vrste), kozice, ara\u0161idi, itd..<\/p>\n\n<p class=\"fs-lead has-silver-dark-color has-text-color\">Torej. Poskrbite, da boste vsak dan dobili dovolj beljakovin, da se izognete pomanjkanju, ki vodi do zdravstvenih zapletov. Posvetujte se tudi z zdravnikom, \u010de vidite te simptome, ter se tak izognite te\u017eavam.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beljakovine so osnova zdrave prehrane in izgube te\u017ee. Prisotni so v \u0161tevilnih \u017eivilih, ki jih u\u017eivate vsak dan, vklju\u010dno s perutnino, mesom, mle\u010dnimi izdelki, ribami, jajci, stro\u010dnicami, ore\u0161\u010dki, semeni, sojo in celo polnozrnatimi \u017eivili. Raziskave ka\u017eejo, da obroki ali prigrizki z visoko vsebnostjo beljakovin pomagajo zmanj\u0161ati ob\u010dutek lakote in podalj\u0161ajo ob\u010dutek sitosti. \u010ce \u017eelite dobiti [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3629,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[70],"tags":[],"class_list":["post-3765","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-objave-it"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Beljakovine \u2013 osnova zdrave prehrane - Extreme Training<\/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:\/\/www.extremetraining.eu\/it\/beljakovine-osnova-zdrave-prehrane\/\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beljakovine \u2013 osnova zdrave prehrane - Extreme Training\" \/>\n<meta property=\"og:description\" content=\"Beljakovine so osnova zdrave prehrane in izgube te\u017ee. 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