{"id":50666,"date":"2016-05-05T11:30:39","date_gmt":"2016-05-05T09:30:39","guid":{"rendered":"https:\/\/bb.dwizards.dev\/zakaj-vlaknine\/"},"modified":"2023-10-06T16:35:27","modified_gmt":"2023-10-06T16:35:27","slug":"zakaj-vlaknine","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/zakaj-vlaknine\/","title":{"rendered":"ZAKAJ VLAKNINE?"},"content":{"rendered":"<h6><em>Ko govorimo o \u0161portni prehrani ali pa zgolj o zdravi prehrani, je glavni\u00a0 fokus na vnosu in pravem razmerju beljakovin, ogljikovih hidratov in ma\u0161\u010dob.<\/em><\/h6>\n<p>Tako se pogosto pozabi na vlaknine. No, vlaknine so glavna sestavina v razli\u010dnih vrstah sadja in zelenjave in ne le, da so dobra za zdravje, temve\u010d igrajo pomembno vlogo pri transformaciji telesa in pridobivanju mi\u0161i\u010dne mase, v kombinaciji z visoko kvalitetnimi beljakovinami, ogljikovimi hidrati in ma\u0161\u010dobami.<\/p>\n<p>Dietne vlaknine se uvr\u0161\u010dajo v tako imenovana neprebavljiva hranila. Z drugimi besedami, vlaknine prehajajo skozi telo in lahko re\u010demo, da nimajo kalori\u010dne vrednosti. Pove\u010dujejo absorbcijo hranilnih snovi in pripomorejo pri \u010di\u0161\u010denju organizma. Ve\u010dja absorbcija hranil v mi\u0161ice pa pomeni tudi ve\u010djo mi\u0161i\u010dno rast.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-22286\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/05\/42512856_l-e1453803929760-1.jpg\" alt=\"42512856_l-e1453803929760 (1)\" width=\"940\" height=\"739\" \/><\/p>\n<p>Vlaknine se v na\u0161em telesu ve\u017eejo tudi z ma\u0161\u010dobami. Tako, da v primeru, ko u\u017eiva\u0161 mastni zrezek ali pa ma\u0161\u010dobne mle\u010dne proizvode, kot so jogurt, mleko, sir ipd, si kot prilogo privo\u0161\u010di npr. solato ali pa hrano bogato z vlakninami. Vlaknine bodo tako pomagale nevtralizirati ma\u0161\u010dobe, ki si jih u\u017eil z mastnim obrokom.<\/p>\n<p>Vsi vemo, da so ovseni kosmi\u010di, sladki krompir, kruh in testenine iz polnozrnatih \u017eitaric bogat vir ogljikovih hidratov. Ne le zaradi glukoze, ki daje energijo mi\u0161icam, temve\u010d so veliko primernej\u0161i za prebavo, kot pa izdelki iz bele moke. Eden izmed vzrokov za to so vlaknine, ki omogo\u010dajo, da se ogljikovi hidrati presnavljajo po\u010dasneje, tako da se jih moramo ravno zaradi tega razloga izogibati takoj po vadbi. Po treningu so potrebna hitro absorbirajo\u010da hranila, ki se bodo takoj absorbirala v mi\u0161\u0161ice. Ogljikovi hidrati so primerni \u010dez dan, ko telo potrebuje stalno raven energije. \u0160e posebaj dobri pa so pred treningom, saj dajo energijo za opravljanje samega treninga.<\/p>\n<p>&nbsp;<\/p>\n<h4>OB\u010cUTLJIVOST NA INZULIN<\/h4>\n<p>Iz ogljikovih hidratov se v telo spro\u0161\u010da inzulin, mo\u010dan anaboli\u010dni hormon. Inzulin pretvarja ogljikove hidrate v mi\u0161ice in pomaga pri absorbciji proteinov v mi\u0161ice. Rezultat je bolj\u0161e okrevanje po treningu in rast mi\u0161ic. Vendar pa je potrebno vedeti, da so ljudje razli\u010dno ob\u010dutljivi na inzulin. Mi\u0161ice imajo receptorje za inzulin, ki se nahajajo na njihovih zunanjih robovih. \u010cim ve\u010dji je receptor, tem bolje se ogljikovi hidrati in beljakovine prebavijo v mi\u0161ice. Ve\u010d je mi\u0161ic in manj ma\u0161\u010dob, tem bolje delujejo receptorji, ki omogo\u010dajo rast mi\u0161ic.<\/p>\n<p>&nbsp;<\/p>\n<h6>VRSTE VLAKNIN<\/h6>\n<p>Obstajajo vlaknine topne v vode in v ma\u0161\u010dobi. Topne vlaknine najdemu v grahu, hru\u0161kah,&#8230; Te bodo pove\u010dale absorbcijo hranljivih snovi v mi\u0161ice, ne bodo pa vplivale na ob\u010dutljivost na inzullin.<\/p>\n<h2><\/h2>\n<h2>\u017dELI\u0160 SHUJ\u0160ATI, PREOBRAZITI SVOJE TELO IN IZGUBITI ODVE\u010cNE MA\u0160\u010cBE? DODAJ VLAKNINE V SVOJO PREHRANO!<\/h2>\n<h4><\/h4>\n<p>&nbsp;<\/p>\n<h4>VLAKNINE POMAGAJO ZAVIRATI APETIT<\/h4>\n<p>Zelenjava je idealna za vse tiste, ki so na dieti in \u017eelijo preobraziti svoje telo. Npr. tri skodelice brokolija vsebujejo le 75 kalorij! Vlaknine ne bodo le upo\u010dasnile razgradnje ogljikovih hidratov, temve\u010d ti bodo dale ob\u010dutek sitosti. Kombinacije kot so zelenjava in ri\u017e ali pa testenine, z manj\u0161o skledo solate, ti bodo pomagale, da nadzoruje\u0161 svoj apetit in ti tako pomagale pri doseganju ciljev!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-22287\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/05\/2014361_m.jpg\" alt=\"2014361_m\" width=\"907\" height=\"528\" \/><\/p>\n<h4>IDEALNA SO ZA FITNESS TEKMOVALCE<\/h4>\n<p>Znanost potrjuje, da vlaknine pomagajo tekmovalcem, da izgledajo veliko bolje na tekmovalnem odru. Zelje, brokoli, cveta\u010da, \u0161pina\u010da so hranila bogata z vlakninami. Vsebujejo indole \u2013 snovi, ki nekoliko zmanj\u0161ujejo raven estrogena pri mo\u0161kih in tako minimalizirajo zadr\u017eevanje podko\u017ene vode.<\/p>\n<p>&nbsp;<\/p>\n<h4>KDAJ U\u017dIVATI VLAKNINE?<\/h4>\n<p>Vsekakor bi se jih moral izogibati takoj po treningu. To je zaradi upo\u010dasnjenega pretoka nutrientov v mi\u0161ice. Po treningu seveda \u017eelimo v \u010dim kraj\u0161em \u010dasu nahraniti mi\u0161ice (z ogljikovimi hidrati in beljakovinami), da bi si mi\u0161ice optimalno opomogle in zrastle. Sadje, zelenjavo raje prihrani za druge obroke v dnevu!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ko govorimo o \u0161portni prehrani ali pa zgolj o zdravi prehrani, je glavni\u00a0 fokus na vnosu in pravem razmerju beljakovin, ogljikovih hidratov in ma\u0161\u010dob. Tako se pogosto pozabi na vlaknine. No, vlaknine so glavna sestavina v razli\u010dnih vrstah sadja in zelenjave in ne le, da so dobra za zdravje, temve\u010d igrajo pomembno vlogo pri transformaciji [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":50667,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5971,5976],"tags":[],"class_list":["post-50666","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prehrana-sl","category-zdravje-prehrana"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>ZAKAJ VLAKNINE? - 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\/zakaj-vlaknine\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"ZAKAJ VLAKNINE? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ko govorimo o \u0161portni prehrani ali pa zgolj o zdravi prehrani, je glavni\u00a0 fokus na vnosu in pravem razmerju beljakovin, ogljikovih hidratov in ma\u0161\u010dob. Tako se pogosto pozabi na vlaknine. No, vlaknine so glavna sestavina v razli\u010dnih vrstah sadja in zelenjave in ne le, da so dobra za zdravje, temve\u010d igrajo pomembno vlogo pri transformaciji [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/zakaj-vlaknine\/\" \/>\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=\"2016-05-05T09:30:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:35:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/05\/38994106_ml.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=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/zakaj-vlaknine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/zakaj-vlaknine\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"ZAKAJ VLAKNINE?\",\"datePublished\":\"2016-05-05T09:30:39+00:00\",\"dateModified\":\"2023-10-06T16:35:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/zakaj-vlaknine\/\"},\"wordCount\":645,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"articleSection\":[\"PREHRANA\",\"Zdravje\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/zakaj-vlaknine\/\",\"url\":\"https:\/\/building-body.com\/sl\/zakaj-vlaknine\/\",\"name\":\"ZAKAJ VLAKNINE? 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