{"id":49892,"date":"2015-11-24T14:26:12","date_gmt":"2015-11-24T13:26:12","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kaj-je-ketoza-in-kaj-jesti-na-keto-dieti\/"},"modified":"2023-10-06T16:34:10","modified_gmt":"2023-10-06T16:34:10","slug":"kaj-je-ketoza-in-kaj-jesti-na-keto-dieti","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kaj-je-ketoza-in-kaj-jesti-na-keto-dieti\/","title":{"rendered":"Kaj je ketoza in kaj jesti na keto dieti?"},"content":{"rendered":"<p>Ketoza je stanje visoke koncentracije vrednosti ketonskih teles v krvi, s postopkom preoblikovanja ma\u0161\u010dob v ma\u0161\u010dobne kisline, ter v ketonska telesa v jetrih, z namenom izrabe energije. Do ketoze prihaja z pove\u010danjem ma\u0161\u010dobnih kislin, ko se pove\u010da uporaba ma\u0161\u010dobnih kislin za dobivanje energije kot npr. pri pomanjkanju glukoze med obdobji postenja. Ketonska telesa so stranski produkti, ki nastanejo tekom beta oksidacije ma\u0161\u010dobnih kislin, tvorjenih iz acetil-CoA (Acetil koencima A) kateri vstopajo v Krebsov ciklus.<\/p>\n<p>Ketoza se pojavi ko telo, skozi dolo\u010deno obdobje, dobiva zelo majhne koli\u010dine ogljikovih hidratov. Kotegena dieta je poseben na\u010din prehrane pri katerem organizem namesto sladkorja, kot primarni izvor energije, uporablja ma\u0161\u010dobe.<\/p>\n<p>Ob za\u010detku keto prehranjevanja pri na\u0161em telesu prihaja do ve\u010d sprememb oz t.i. prilagajanj. Po pribli\u017eno 48 urah, od za\u010detka tega na\u010dina prehranjevanja, organizem za\u010dne uporabljati ketone da bi u\u010dinkoviteje uporabil energijo skladi\u0161\u010deno v ma\u0161\u010dobnih celicah. Z drugimi besedami, primarni izvor energije za organizem, niso ve\u010d ogljikovi hidrati(t.i. glukoza), saj njihovo mesto zamenjajo ma\u0161\u010dobe t.i. ma\u0161\u010dobne kisline. Prav zaradi slednjega, v \u010dasu ketoze , ni problem zau\u017eiti hrano z ve\u010djim dele\u017eem ma\u0161\u010dob. V \u010dasu ketogene diete prevladuje hrana bogata z ma\u0161\u010dobnimi kislinami, katera je siroma\u0161na z ogljikovimi hidrati, da bi se lahko ohranilo stanje ketoze ko je to potrebno. Na ta na\u010din telo pospe\u0161eno izgublja na te\u017ei(in to prvenstveno na ma\u0161\u010dobi). Poleg ma\u0161\u010dobe, pa je izgubljanje vrednosti beljakovin, t.i. mi\u0161ic, minimalno, saj velika koli\u010dina hrane katero zau\u017eijemo v \u010dasu ketoze, vsebuje relativno velike koli\u010dine beljakovin. In \u010deprav je ketoza temelj keto na\u010dina prehranjevanja, v svoji najstro\u017eji obliki, ni potrebno da traja dolgo. Stanje ketoze se lahko ohranja vse dokler va\u0161a telesna te\u017ea ne dose\u017ee nekoliko kilogramov ve\u010d od tistega kar ste si zastavili kot za\u010deten cilj.<\/p>\n<p>Takrat s postopoma uvedejo \u017eivila z nekoliko vi\u0161jim dele\u017eem ogljikovih hidratov (ri\u017e, grah, manj\u0161e koli\u010dine kruha in testenine, grah,\u2026). V tem obdobju je zelo uporabno voditi dnevnik prehrane, z namenom da bi si zabele\u017eili koli\u010dino ogljikovih hidratov ki ste jih vnesli v organizem, in z namenom da ne dobivate na telesni te\u017ei. Ko se ta parameter osvoji, se s tem prenehajo tudi te\u017eave s prehrano, saj se do tega trenutka navadite voditi ra\u010dun o vnesenih kalorijah in o koli\u010dinah OH, beljakovinah in ma\u0161\u010dobah, ki se vnesejo dnevno, poleg tega pa je prednost da bolje poznamo lasten organizem, v smislu maksimalnega \u00bbdovoljenega\u00ab dnevnega vnosa. Na ta na\u010din lahko keto dieta slu\u017ei kot postopek u\u010denja navad katere lahko onemogo\u010dijo vra\u010danje na staro eventualno problematiko.<\/p>\n<h4>PREHRANA NA KETO DIETI<\/h4>\n<p>Z razlogom ker je na keto dieti potrebno vnesti zelo male koli\u010dine ogljikovih hidratov, prevlada prehrana ki temelji ve\u010dinoma na siru, jajcih, mesu in ribah. Vsa navedena \u017eivila ve\u010dinoma vsebuje zelo malo ogljikovih hidratov, in so zaradi tega sprejemljiva za doseganje keto diete. Poleg tega je pomembno jesti \u0161e dovolj velike koli\u010dine zelenjave, zaradi vnosa vlaken, vitaminov ter drugih telesu potrebnih sestavin. Pod zelenjavo se tukaj prvenstveno razumejo kumarice, zelena solata, zelje(kislo ali sve\u017ee) in podobno. Nekatera zelenjava vsebuje ve\u010dje koli\u010dine OH, prav zato je potrebno tak\u0161na \u017eivila izlo\u010diti iz prehrane(nor. Krompir, fi\u017eol, grah,\u2026).<\/p>\n<h4>KETO RE\u017dIM IN TRENING<\/h4>\n<p>Uspe\u0161na keto dieta se nana\u0161a na pravilno blansiranje vrednosti makro nutrientov. Na splo\u0161no se priporo\u010da, da se dnevni nos kalorij podeli na 60% kalorij iz ma\u0161\u010dob, 35% beljakovin in 5% ogljikovih hidratov. Vnos ogljikovih hidratov je potrebno omejiti na 50 gramov dnevno. Na samem za\u010detku pa se priporo\u010da da omejite svoj vnos ogljikovih hidratov na 20 gramov dnevno, saj vam bo majhen vnos ogljikovih hidratov na za\u010detku, pomagal da se vpeljete v ketozo.<\/p>\n<p>Postavlja se vpra\u0161anje kako in na kateri na\u010din trenirati v \u010dasu takega re\u017eima prehrane. Priporo\u010dljivo je da se opravljajo vaje z malo odmora in veliko ponavljanji.<\/p>\n<h4>PRIMER MOJEGA KETO JEDILNIKA<\/h4>\n<p><strong>Obrok 1:<\/strong> 10 beljakov + 1 prepe\u010denec<br \/>\nPrehranski dodatki 2 uri po zajtrku: 10gr BCAA + 10gr GLUTAMINA<\/p>\n<p><strong>Obrok 2:<\/strong> 250g belega kuhanega mesa + zelje solata<br \/>\nPrehranski dodatki 2 uri po vmesnem obroku : 10gr BCAA + 10gr GLUTAMINA<\/p>\n<p><strong>Obrok 3:<\/strong> 250gr belega mesa iz \u017eara+ zelena solata<\/p>\n<p><strong>Obrok 4<\/strong> (po 2 urah): 250gr kuhanega belega mesa + zelje solata<\/p>\n<p><strong>Obrok 5<\/strong> ( pred treningom): 200gr rde\u010dega mesa + me\u0161ana solata<br \/>\nPrehranski dodatki pred treningom: 5g ARGANINA +10gr GLUTAMINA + 10gr BCAA<br \/>\nPrehranski dodatki po treningu: 20gr BCAA + 20gr GLUTAMINA + LIQUID AMINO 2 merici<\/p>\n<p><strong>Obrok 6:<\/strong> 250gr belega mesa iz \u017eara + 300gr kuhane zelenjave<br \/>\nPrehranski dodatki pred spanjem: Liquid Amino 2 merici<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-21283\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2015\/11\/15566494_ml-940x627-1.jpg\" alt=\"keto:jedilnik\" width=\"940\" height=\"627\" \/><\/p>\n<h4>PRIMER STANDARDNEGA KETO JEDILNIKA:<\/h4>\n<h5>1.DAN<\/h5>\n<p>OBROK 1: Pripravimo ve\u010der prej. Lahko stoji v hladilniku napravljena 2 dni vnaprej.<br \/>\n15 dkg zelja,10 dkg tune, 1jajec, \u017elica majoneze(vse pome\u0161aj, poper sol)<br \/>\nOBROK 2: 10-15 mandljev<br \/>\nOBROK 3: ko\u0161\u010dek mesa (cca 250gr) majoneza, solata<br \/>\nOBROK 4: malo mandljev<br \/>\nOBROK 5: omleta iz 3 jajc z slanino in zeleno solato<\/p>\n<h5>2. DAN<\/h5>\n<p>OBROK 1: 3 kuhana jajca, solata, 2 ko\u0161\u010dka \u0161unke<br \/>\nOBROK 2: malo mandljev<br \/>\nOBROK 3: ve\u010dji kos mesa, majoneza-\u010de meso ni dovolj mastno, solata<br \/>\nOBROK 4: 2 kuhani hrenovki, gor\u010dica<br \/>\nOBROK 5: konzerva tune, solata<\/p>\n<h5>3. DAN<\/h5>\n<p>OBROK 1: kos pi\u0161\u010danca, solata<br \/>\nOBROK 2: malo mandljev<br \/>\nOBROK 3: meso, majoneza, solata<br \/>\nOBROK 4: ara\u0161idi (majhna pest)<br \/>\nOBROK 5: jajca na kakr\u0161nikoli na\u010din in solata<\/p>\n<h5>4.DAN<\/h5>\n<p>OBROK 1: 3 kuhana jajca, 2 ko\u0161\u010dka gaude<br \/>\nOBROK 2: 2 hrenovki<br \/>\nOBROK 3: meso, solata, majoneza<br \/>\nOBROK 4: malo mandljev<br \/>\nOBROK 5: pe\u010dena riba solata \u2013 ali riba iz konzerve<\/p>\n<h5>5. DAN<\/h5>\n<p>OBROK 1: naribano zelje, narezan pi\u0161\u010danec na ko\u0161\u010dke, 1 jajce, \u017elica majoneze pome\u0161ana in za\u010dinjena\u00a0po \u017eelji<br \/>\nOBROK 2: malo mandljev<br \/>\nOBROK 3: pe\u010dena riba (ali meso) solata majoneza<br \/>\nOBROK 4: 3 rezine ementalerja, 2 hrenovki<br \/>\nOBROK 5: ve\u010dji ko\u0161\u010dki belega mesa ali ribe in solata<\/p>\n<h5>6. DAN<\/h5>\n<p>OBROK 1: konzerva tune, solata<br \/>\nOBROK 2: malo mandljev<br \/>\nOBROK 3: riba pe\u010dena, solata in majoneza<br \/>\nOBROK 4: pest ara\u0161idov<br \/>\nOBROK 5: pi\u0161\u010danec in solata<\/p>\n<h4>PREPOVEDANO:<\/h4>\n<p>Sladkor, moka, alkohol, instant kava, instant in Fant za\u010dimbe, testo, pecivo, kruh, ri\u017e, krompir, mleko, kakr\u0161nekoli priloge k mesu razen solate, \u0161trudelj in vse iz moke, Cedevita, sokovi, \u0161ume\u010de tablete, peciva, sadje! Ni dovoljeno preskakovati obrokov, potrebno je pojesti vse iz seznama ter dodati ve\u010d ma\u0161\u010dobe \u010de meso ni dovolj mastno.<\/p>\n<h4>DOVOLJENO:<\/h4>\n<p>Vse vrste mesa in ribe, tudi konzerve (tuna,\u2026 ), slanina, jajca, solata, majoneza, zelje, zelena solata, kisle kumarice, hrenovke (max 2 dnevno), sir mastni \u2013 gauda, \u0161unka, kava (brez mleka in sladkorja), natren.<\/p>\n<h4>Zaklju\u010dek<\/h4>\n<p>Poznano nam je da \u010dlove\u0161ko telo uporablja sladkor(ogljikove hidrate) kot va\u017een izvor energije. Ko se ta hranila izlo\u010dijo iz prehrane je organizem primoran da i\u0161\u010de hitre zamenjave , kar dela na ta na\u010din da uporabljajo obstoje\u010de ma\u0161\u010dobne nesnage, ter se iz njih ustvarja energija- ketonska telesa- V kolikor v nos beljakovin ni dovolj velik ali niti ne zadovoljuje na\u0161ih dnevnih potreb, se za\u010dne proces razgradnje mi\u0161i\u010dnega tkiva. Keto dieta pravzaprav ustvarja veliko prednost za na\u0161 organizem, saj je njen koncept zasnovan na jedilniku kateri se osredoto\u010da na manj\u0161em vnosu kalorij, hkrati pa se zau\u017eije hrana bogata z beljakovinami. Tak\u0161en jedilnik nam tako zagotavlja ob\u010dutek sitosti tokom celega dneva, z \u010dimer se zmanj\u0161uje potreba po stalnim poseganjem po vmesnih obrokih, kar je v primerjavi z ostalimi dietami, prava prednost. Keto dieta za doseganje ketoze zahteva tak\u0161en tretma v \u010dasu od enega do treh tednov uvajanja, odbisno od stanja na\u0161ega organizma.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ketoza je stanje visoke koncentracije vrednosti ketonskih teles v krvi, s postopkom preoblikovanja ma\u0161\u010dob v ma\u0161\u010dobne kisline, ter v ketonska telesa v jetrih, z namenom izrabe energije. Do ketoze prihaja z pove\u010danjem ma\u0161\u010dobnih kislin, ko se pove\u010da uporaba ma\u0161\u010dobnih kislin za dobivanje energije kot npr. pri pomanjkanju glukoze med obdobji postenja. Ketonska telesa so stranski [&hellip;]<\/p>\n","protected":false},"author":75,"featured_media":49893,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5971,5974],"tags":[],"class_list":["post-49892","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prehrana-sl","category-nasveti-prehrana"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kaj je ketoza in kaj jesti na keto dieti? - 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\/kaj-je-ketoza-in-kaj-jesti-na-keto-dieti\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kaj je ketoza in kaj jesti na keto dieti? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ketoza je stanje visoke koncentracije vrednosti ketonskih teles v krvi, s postopkom preoblikovanja ma\u0161\u010dob v ma\u0161\u010dobne kisline, ter v ketonska telesa v jetrih, z namenom izrabe energije. Do ketoze prihaja z pove\u010danjem ma\u0161\u010dobnih kislin, ko se pove\u010da uporaba ma\u0161\u010dobnih kislin za dobivanje energije kot npr. pri pomanjkanju glukoze med obdobji postenja. 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