{"id":57535,"date":"2018-01-19T12:19:31","date_gmt":"2018-01-19T11:19:31","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kaj-se-zgodi-ce-se-odpovemo-ogljikovim-hidratom-2\/"},"modified":"2023-10-06T16:45:22","modified_gmt":"2023-10-06T16:45:22","slug":"kaj-se-zgodi-ce-se-odpovemo-ogljikovim-hidratom-2","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kaj-se-zgodi-ce-se-odpovemo-ogljikovim-hidratom-2\/","title":{"rendered":"KAJ SE ZGODI, \u010cE SE ODPOVEMO OGLJIKOVIM HIDRATOM? &#8211; 2."},"content":{"rendered":"<p><strong>Izgubo telesne ma\u0161\u010dobe vsi samodejno povezujemo z zmanj\u0161anim dele\u017eem kalori\u010dnega vnosa, le-to pa spet vsi (dobro no, ve\u010dina) povezujemo z odpovedovanjem ogljikovim hidratom. Preverite, zakaj ni dobro, \u010de se ogljikovim hidratom odpovemo, pred tem pa preberite prvi \u010dlanek (klikni<a href=\"http:\/\/www.buildingbody.si\/kaj-se-zgodi-ce-\u2026jikovim-hidratom\/\"><span style=\"text-decoration: underline;\"> tukaj<\/span><\/a>).\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4>Negativne posledice, ki se zgodijo, \u010de ne zau\u017eijemo dovolj ogljikovih hidratov:<\/h4>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"color: #ff0000;\"><strong>Upo\u010dasnitev metabolizma<\/strong><\/span><\/li>\n<\/ul>\n<p><a href=\"http:\/\/www.buildingbody.si\/simptomi-ki-kazejo-na-napake-v-metabolizmu\/\">Metabolizem <\/a>ni odgovoren le za to, da &#8220;\u010dim hitreje dela, ve\u010d kalorij pokurimo&#8221;. Telo rabi ogljikove hidrate, \u0161e posebej po vadbi, da lahko \u0161e naprej kuri kalorije (tudi po vadbi). Brez ogljikovih hidratov telo <strong>nima pravega vira energije, posledi\u010dno smo utrujeni, iz\u010drpani<\/strong>, vse na\u0161e telesne funkcije delujejo upo\u010dasnjeno in telo se trudi zadr\u017eati vsako kalorijo, ki jo prejmemo. Tako pa pa\u010d ne more priti do izgube telesne ma\u0161\u010dobe.<\/p>\n<ul>\n<li><span style=\"color: #ff0000;\"><strong>Pove\u010da se na\u0161 ob\u010dutek lakote<\/strong><\/span><\/li>\n<\/ul>\n<p><a href=\"http:\/\/www.buildingbody.si\/enostavni-in-kompleksni-ogljikovi-hidrati\/\">Kompleksni ogljikovi hidrati<\/a> se prebavljajo po\u010dasi in njim gre zahvala, da smo zjutraj, ko pojemo <a href=\"https:\/\/polleosport.si\/biokoticek\/kosmici-in-zitarice\/ovseni-kosmici-numbers\">ovsene kosmi\u010de<\/a>, \u0161e 4 ure siti in lahko po\u010dakamo do kosila brez tega, da bi vmes 3x posegli po paketu pi\u0161kotov, ki jih ima na\u0161 sodelavec na mizi. \u010ce se ogljikovim hidratom odpovemo, bomo na splo\u0161no pogosteje la\u010dni in bolj la\u010dni.<strong> Pojedli bomo ve\u010dje koli\u010dine,<\/strong> in ne bo nam dovolj, da pojemo 2 kuhani jajci ali pi\u0161\u010dan\u010dji zrezek, ampak bomo \u017eeleli nekaj bolj &#8220;konkretnega&#8221;.<\/p>\n<ul>\n<li><span style=\"color: #ff0000;\"><strong>Slab\u0161e okrevanje po vadbi<\/strong><\/span><\/li>\n<\/ul>\n<p>Po vadbi na\u0161e telo potrebuje ogljikove hidrate, da <strong>nahranimo mi\u0161ice in napolnimo zaloge glikogena<\/strong>. Optimalno je, da v roku 30-60 minut po treningu pojemo obrok, bogat z <a href=\"https:\/\/polleosport.si\/beljakovine\/whey-beljakovine\/delicious-whey-protein-prah-2200g-qnt\">beljakovinami <\/a>in prav tako ogljikovimi hidrati. V nasprotnem primeru se proces okrevanja upo\u010dasni, saj telo ne prejme tistih hranil, s katerimi lahko izgradi mi\u0161ice in nahrani celice.<\/p>\n<p>&nbsp;<\/p>\n<h4>Kako vemo, da jemo dovolj ogljikovih hidratov?<\/h4>\n<p><strong>Preprosti izra\u010dun, ki upo\u0161teva \u0161e va\u0161o stopnjo aktivnosti<\/strong>:<\/p>\n<ul>\n<li>Za\u010detniki v \u0161portu in osebe, ki ve\u010dino dneva presedijo (pisarni\u0161ki uslu\u017ebenci): <strong>2,2g OH\/1kg telesne te\u017ee<\/strong><\/li>\n<li>Aktivni ljudje, ki se redno ukvarjajo s \u0161portom: <strong>4,4g OH\/1kg telesne te\u017ee<\/strong><\/li>\n<li>Profesionalni \u0161portniki, zelo aktivni ljudje: <strong>6,5g OH\/1kg telesne te\u017ee<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Izgubo telesne ma\u0161\u010dobe vsi samodejno povezujemo z zmanj\u0161anim dele\u017eem kalori\u010dnega vnosa, le-to pa spet vsi (dobro no, ve\u010dina) povezujemo z odpovedovanjem ogljikovim hidratom. Preverite, zakaj ni dobro, \u010de se ogljikovim hidratom odpovemo, pred tem pa preberite prvi \u010dlanek (klikni tukaj).\u00a0 &nbsp; Negativne posledice, ki se zgodijo, \u010de ne zau\u017eijemo dovolj ogljikovih hidratov: &nbsp; Upo\u010dasnitev metabolizma [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":57536,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5960,5963,5971,5972,5974,5976],"tags":[],"class_list":["post-57535","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-hujsanje-dodatki","category-zdravje-dodatki","category-prehrana-sl","category-hujsanje-prehrana","category-nasveti-prehrana","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>KAJ SE ZGODI, \u010cE SE ODPOVEMO OGLJIKOVIM HIDRATOM? - 2. - 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-se-zgodi-ce-se-odpovemo-ogljikovim-hidratom-2\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KAJ SE ZGODI, \u010cE SE ODPOVEMO OGLJIKOVIM HIDRATOM? - 2. - Building Body\" \/>\n<meta property=\"og:description\" content=\"Izgubo telesne ma\u0161\u010dobe vsi samodejno povezujemo z zmanj\u0161anim dele\u017eem kalori\u010dnega vnosa, le-to pa spet vsi (dobro no, ve\u010dina) povezujemo z odpovedovanjem ogljikovim hidratom. 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