{"id":51891,"date":"2016-11-02T17:02:33","date_gmt":"2016-11-02T16:02:33","guid":{"rendered":"https:\/\/bb.dwizards.dev\/ogljikovi-hidrati-pod-drobnogledom-i-del\/"},"modified":"2023-10-06T16:36:53","modified_gmt":"2023-10-06T16:36:53","slug":"ogljikovi-hidrati-pod-drobnogledom-i-del","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/ogljikovi-hidrati-pod-drobnogledom-i-del\/","title":{"rendered":"OGLJIKOVI HIDRATI POD DROBNOGLEDOM \u2013 I. DEL"},"content":{"rendered":"

V \u010dlanku \u00bbSestava jedilnika od A do \u017d<\/a>\u00ab smo na kratko opredelili posamezna \u017eivila, kot so ogljikovi hidrati<\/a>, ma\u0161\u010dobe<\/a> in beljakovine<\/a>.<\/p>\n

Najve\u010d zmede pa \u0161e zmeraj prihaja predvsem v povezavi zdravega na\u010dina \u017eivljenja z u\u017eivanjem ogljikovih hidratov.<\/p>\n

Zdaj bomo razjasnili vse!<\/strong>
\nOgljikove hidrate (=OH) delimo na enostavne in kompleksne. Razlika med slednjimi je le \u010das, ki ga eni in drugi potrebujejo, da se spremenijo v kon\u010dno obliko in to je glukoza oziroma sladkor. Ve\u010dina ljudi ogljikovih hidratov v svoji prehrani bazirajo na kompleksnih OH.<\/p>\n

Zakaj? Kompleksni ogljikovi hidrati se zaradi dalj\u0161ega razkrajanja po\u010dasneje tro\u0161ijo v telesu in na ta na\u010din zagotavljajo energijo dalj \u010dasa in v enaki meri, med tem ko je za razkrajanje enostavnih ogljikovih hidratov potrebno zelo malo \u010dasa in zaradi tega dajo v hitrem \u010dasu ve\u010djo koli\u010dino energije, ki pa je tudi hitro zmanjka.
\nKompleksni ogljikovi hidrati so naravna in industrijsko nepredelana \u017eivila. Imajo nizek glikemi\u010dni indeks, kar pomeni, da nas nasitijo za dlje \u010dasa, poleg tega telo hranilne vrednosti tak\u0161nih \u017eivil porabi za energijo, kar prepre\u010duje kopi\u010denje ma\u0161\u010dobnih zalog. Kompleksni ogljikovi hidrati naj predstavljajo okoli 40 odstotkov dnevnega vnosa hrane, v prehrano pa jih vklju\u010dite predvsem zjutraj in dopoldne. Proti koncu dneva jih zamenjajte za beljakovine in zelenjavo.<\/p>\n

Katera \u017eivila so kompleksni ogljikovi hidrati?<\/strong><\/p>\n

To so: rjavi ri\u017e, sladki krompir, polnozrnate testenine, polnozrnat r\u017een kruh, ovseni kosmi\u010di, zelenjava (sve\u017e grah, korenje, jaj\u010devci, soja, bu\u010dke, \u010debula, zelena zelenjava, zelje, paradi\u017enik), stro\u010dnice (fi\u017eol, le\u010da, \u010di\u010derka) in sadje (marelice, hru\u0161ke).
\nEnostavni ogljikovi hidrati so \u017eivila, ki imajo visok glikemi\u010dni indeks.<\/strong> Gre za sodobna, industrijsko predelana \u017eivila, umetno sestavljena \u017eivila, kemi\u010dno pridobljeni koncentrati (koruzni rupi, predelani \u0161krobi) in gensko spremenjena \u017eivila. Kot smo omenili nas nasitijo le kratek \u010das, telo pa njihove energije ne porabi v celoti, zato se ta kopi\u010di v obliki ma\u0161\u010dobnih blazinic.<\/p>\n

\u017divila, ki se jim je potrebno izogibati v ve\u010djih koli\u010dinah so<\/strong>: slani prigrizki (\u010dips, pokovka, slane pal\u010dke, \u2026), sladkor in sladkarije, pecivo in podobno, vnaprej pripravljene industrijske jedi, sladke gazirane pija\u010de, pivo in \u017egane pija\u010de, sladkani in predelani koruzni kosmi\u010di, rozine, banane, melone, lubenice, koruza ter testenine iz bele moke.<\/p>\n

GymLady, fitness way of life!<\/h5>\n","protected":false},"excerpt":{"rendered":"

V \u010dlanku \u00bbSestava jedilnika od A do \u017d\u00ab smo na kratko opredelili posamezna \u017eivila, kot so ogljikovi hidrati, ma\u0161\u010dobe in beljakovine. Najve\u010d zmede pa \u0161e zmeraj prihaja predvsem v povezavi zdravega na\u010dina \u017eivljenja z u\u017eivanjem ogljikovih hidratov. Zdaj bomo razjasnili vse! Ogljikove hidrate (=OH) delimo na enostavne in kompleksne. Razlika med slednjimi je le \u010das, […]<\/p>\n","protected":false},"author":146,"featured_media":51892,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5963],"tags":[],"class_list":["post-51891","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-zdravje-dodatki"],"acf":[],"yoast_head":"\nOGLJIKOVI HIDRATI POD DROBNOGLEDOM \u2013 I. 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