{"id":51896,"date":"2016-11-03T10:30:43","date_gmt":"2016-11-03T09:30:43","guid":{"rendered":"https:\/\/bb.dwizards.dev\/ogljikovi-hidrati-pod-drobnogledom-ii-del\/"},"modified":"2023-10-06T16:36:53","modified_gmt":"2023-10-06T16:36:53","slug":"ogljikovi-hidrati-pod-drobnogledom-ii-del","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/ogljikovi-hidrati-pod-drobnogledom-ii-del\/","title":{"rendered":"OGLJIKOVI HIDRATI POD DROBNOGLEDOM \u2013 II. DEL"},"content":{"rendered":"

Ogljikove hidrate<\/a> (=OH) je potrebno razumeti kot vir energije za zagotavljanje glikogena, ki ga potrebujemo kot gorivo za mi\u0161ice. Cilj je zagotoviti zadostno koli\u010dino energije za normalno delovanje telesa pri opravljanju vsakodnevnih aktivnosti.<\/p>\n

Ogljikovi hidrati so torej nujni za delovanje na\u0161ega telesa in tvorbo mi\u0161i\u010dne mase, vendar koliko jih moremo zau\u017eiti?<\/h4>\n

V mislih je potrebno imeti dejstvo, da se vsi ogljikovi hidrati, ki jih pojemo in jih telo ne izkoristi za energijo ali zapolnitev glikogenskih rezerv v mi\u0161icah, shranijo v telesu kot odve\u010dna ma\u0161\u010doba. Ob visokem u\u017eivanju ogljikovih hidratov (ve\u010d kot 400 \u2013 500 g\/dan) se pove\u010da tvorba nasi\u010denih ma\u0161\u010dobnih kislin te pa se uskladi\u0161\u010dijo v ma\u0161\u010dobnem tkivu in tako prispevajo k oblikovanju dodatnih ma\u0161\u010dobnih oblog.<\/p>\n

Premalo ljudi se zaveda, da so ogljikovi hidrati pravzaprav sladkor in sladkor redi oziroma pove\u010duje telesno te\u017eo.<\/h5>\n

V nasprotnem primeru, \u010de u\u017eivamo premalo ogljikovih hidratov, za\u010dnejo skeletne mi\u0161ice, srce in jetra kot gorivo uporabljati ma\u0161\u010dobne kisline. Razgradnja ma\u0161\u010dobnih kislin se torej pove\u010da, kar vodi k nastajanju ketonskih telesc (acetoacetat, beta-hidroksibutirat, aceton). Zaradi pomanjkanja glukoze jih za\u010dne vse ve\u010d mo\u017eganskih celic uporabljati za pridobivanje energije. Kljub temu pa mo\u017egani ne morejo delovati v popolni odsotnosti glukoze. Pri veliki koncentraciji ketonskih telesc v krvi govorimo o ketozi.<\/p>\n

Blago stanje ketoze ni nevarno, a \u017ee lahko privede do fiziolo\u0161kih motenj, kot so dehidracija, ledvi\u010dni stres, te\u017eave pri koncentraciji, motnje v ravnote\u017eju elektrolitov in slab zadah. Lahko pa pride tudi do nenadzorovane razgradnje proteinov<\/a> v mi\u0161icah.
\n\u010ce povzamemo, prevelika koli\u010dina zau\u017eitih ogljikovih hidratov zvi\u0161uje ma\u0161\u010dobne obloge v na\u0161em telesu, kar ima za posledico pove\u010danje telesne te\u017ee, premalo zau\u017eitih ogljikovih hidratov pa lahko privede do razli\u010dnih fiziolo\u0161kih motenj ter izgubo mi\u0161i\u010dne mase.<\/p>\n

Najti moramo torej srednjo mero vnosa, ki je odvisna od vsakega posameznika in se spreminja glede na \u017eeljen cilj (pridobivanje mi\u0161i\u010dne mase ali izguba odve\u010dnih ma\u0161\u010dobnih zalog) ter se, kot omenjeno v prej\u0161njem delu \u010dlanka<\/a>, predvsem poslu\u017eevati le kompleksnih ogljikovih hidratov.<\/p>\n

KDAJ OH?<\/h4>\n

Na splo\u0161no, je priporo\u010deno jesti ogljikove hidrate predvsem zjutraj in dopoldne ter pred in po telesni aktivnosti.
\nOgljikove hidrate jejte ve\u010d kot 2 uri pred vadbo, odvisno od stopnje intenzivnosti in vrste vadbe. Pred vadbo izbirajte in jejte kompleksne ogljikove hidrate, izogibajte pa se u\u017eivanju jedi, ki vsebujejo dosti ma\u0161\u010dobe. Po vadbi naj va\u0161 obrok okvirno vsebuje 50 gramov ogljikovih hidratov, izberite pa hrano, ki vsebuje ogljikove hidrate z visokim glikemi\u010dnim indeksom. Jejte \u010dim prej po vadbi za optimalni u\u010dinek porabe ogljikovih hidratov za nadomestitev glikogena v mi\u0161icah.<\/p>\n

 <\/p>\n

GymLady, fitness way of life.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Ogljikove hidrate (=OH) je potrebno razumeti kot vir energije za zagotavljanje glikogena, ki ga potrebujemo kot gorivo za mi\u0161ice. Cilj je zagotoviti zadostno koli\u010dino energije za normalno delovanje telesa pri opravljanju vsakodnevnih aktivnosti. Ogljikovi hidrati so torej nujni za delovanje na\u0161ega telesa in tvorbo mi\u0161i\u010dne mase, vendar koliko jih moremo zau\u017eiti? V mislih je potrebno […]<\/p>\n","protected":false},"author":146,"featured_media":51897,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"class_list":["post-51896","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sl"],"acf":[],"yoast_head":"\nOGLJIKOVI HIDRATI POD DROBNOGLEDOM \u2013 II. 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