{"id":58497,"date":"2018-05-07T16:29:05","date_gmt":"2018-05-07T14:29:05","guid":{"rendered":"https:\/\/bb.dwizards.dev\/pokuri-vec-mascobe-tekom-dneva-1-del\/"},"modified":"2023-10-06T16:46:50","modified_gmt":"2023-10-06T16:46:50","slug":"pokuri-vec-mascobe-tekom-dneva","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/pokuri-vec-mascobe-tekom-dneva\/","title":{"rendered":"POKURI VE\u010c MA\u0160\u010cOBE TEKOM DNEVA! &#8211; 1.del"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>Izguba telesne te\u017ee ni ma\u010dji ka\u0161elj. Vemo, da je potreben <a href=\"http:\/\/www.buildingbody.si\/kalorije-ogljikovi-hidrati-mascobe-hujsanje\/\">kalori\u010dni deficit<\/a>, a vsi vemo tudi, da v\u010dasih tudi to ne prinese rezultatov, kot si jih \u017eelimo in v tak\u0161nem \u010dasu, kot smo si ga zastavili. V\u010dasih je potrebno storiti kaj ve\u010d. Do poletja je \u0161e nekaj \u010dasa in s pravimi ukrepi lahko uspe \u010disto vsakemu.<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>\n<h4>Izogibaj se prevelikemu porastu inzulina \u010dez dan<\/h4>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Pravilna razporeditev \u010dasa je tu klju\u010dnega pomena. Inzulin je hormon, ki deluje kot prenosnik kalorij, ki jih u\u017eivamo. Koli\u010dina inzulina, ki se sprosti za prenos hrane po telesu je odvisna od tega, katero hrano izberemo. Najbolj vzpodbujajo rast inzulina <a href=\"https:\/\/polleosport.si\/povecanje-misicne-mase\/ogljikovi-hidrati\/carboloader-2000-g\">ogljikovi hidrati<\/a>. Ve\u010dino dneva inzulin nosi kalorije, ki jih ne porabimo z aktivnostjo na dele telesa, kjer se shranijo kot telesna ma\u0161\u010doba. Zaradi tega nam je cilj, da se izogibamo\u00a0u\u017eivanju hrane, ki vzpodbuja preve\u010d spro\u0161\u010danja inzulina.<\/p>\n<p style=\"text-align: justify;\"><strong>Ukrep:<\/strong> Izogibaj se <a href=\"http:\/\/www.buildingbody.si\/kaj-imata-skupnega-krvni-sladkor-in-lakota\/\">sladkorja<\/a>, sadnih sokov in <a href=\"http:\/\/www.buildingbody.si\/enostavni-in-kompleksni-ogljikovi-hidrati\/\">procesiranih ogljikovih hidratov<\/a> (beli kruh, bele testenine). Ta hrana povzro\u010di prevelik porast inzulina, kar &#8220;zamegli razum&#8221; na\u0161emu <a href=\"http:\/\/www.buildingbody.si\/pretentaj-metabolizem-pokuri-vec-kalorij\/\">metabolizmu <\/a>in ote\u017ei izgubo telesne ma\u0161\u010dobe.<\/p>\n<ul style=\"text-align: justify;\">\n<li>\n<h4>Vzpodbudi delovanje inzulina pred treningom<\/h4>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Kot smo \u017ee rekli, pravilna razporeditev \u010dasa je klju\u010dna! Inzulin torej prena\u0161a kalorije do razli\u010dnih delov telesa. Zaradi tega je nujno, da pred napornim <a href=\"http:\/\/www.buildingbody.si\/domaci-trening-za-zapeljivo-zadnjico-in-six-pack\/\">treningom <\/a>jemo hrano, ki nam dvigne raven inzulina, saj tako hranilne vrednosti pridejo do mi\u0161ic in jih lahko te mi\u0161ice tekom treninga porabljajo. Tako dobimo <a href=\"https:\/\/polleosport.si\/povecanje-misicne-mase\/aminokisline\/amino-energy-rtd-330-ml\">energijo<\/a> za <a href=\"http:\/\/www.buildingbody.si\/trening-s-kettlebell-utezmi\/\">trening <\/a>in hitreje napredujemo.<\/p>\n<p style=\"text-align: justify;\"><strong>Ukrep:<\/strong> 60 do 90 minut pred treningom pojej nekaj, kar ti dvigne raven inzulina in ti da energijo in mo\u010d za trening, hkrati pa nahrani tvoje mi\u0161ice z <a href=\"https:\/\/polleosport.si\/proteini\/whey-proteini\/\">beljakovinami<\/a>. Odli\u010den obrok pred treningom so <a href=\"https:\/\/polleosport.si\/proteini\/whey-proteini\/\">proteini<\/a>, ki se hitro razgradijo (<a href=\"https:\/\/polleosport.si\/proteini\/whey-proteini\/?filter=51\">whey izolat<\/a>), ki jih kombiniramo skupaj z virom <a href=\"http:\/\/www.buildingbody.si\/enostavni-in-kompleksni-ogljikovi-hidrati\/\">enostavnih oglijovih hidratov<\/a> (na primer ri\u017eevi vaflji). Pomembno je tudi, da se pred in takoj po treningu izogiba\u0161 ma\u0161\u010dobam in <a href=\"http:\/\/www.buildingbody.si\/5-najboljsih-izvor-vlaknin\/\">vlakninam<\/a>, saj te upo\u010dasnjujejo absorbcijo hranilnih vrednosti, ki jih mi\u0161ice pred treningom tako zelo \u017eelijo.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-27982 aligncenter\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2017\/12\/fitnes12.jpg\" alt=\"39244474 - sportive young woman doing exercise with barbell in the gym\" width=\"600\" height=\"500\" \/><\/p>\n<ul style=\"text-align: justify;\">\n<li>\n<h4>Kdaj pa pride \u010das za vlaknine?<\/h4>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Razen takoj pred in po treningu, je vsak obrok odli\u010dna prilo\u017enost, da pojemo \u010dim ve\u010d <a href=\"http:\/\/www.buildingbody.si\/zakaj-vlaknine\/\">vlaknin<\/a>. Zakaj? <a href=\"http:\/\/www.buildingbody.si\/topne-in-netopne-vlaknine-katere-so-boljse\/\">Vlaknine <\/a>podpirajo zdravje srca in zdravje \u010drevesnega sistema. Pomagajo pa nam tudi loviti na\u0161e cilje glede izgube telesne ma\u0161\u010dobe.<\/p>\n<p style=\"text-align: justify;\">Prehrana z visoko vsebnostjo vlaknin lahko pomaga zavirati spro\u0161\u010danje inzulina, kar pomeni, da vlaknine pripomorejo k temu, da \u010dlovek za energijo v ve\u010dji meri uporablja ma\u0161\u010dobe iz zalog. Dodatno so <a href=\"http:\/\/www.buildingbody.si\/zakaj-dietne-vlaknine\/\">vlaknine <\/a>odli\u010dne zato, ker nase ve\u017eejo del kalorij, ki jih u\u017eivamo in jih s seboj &#8220;vle\u010dejo&#8221; skozi prebavni sistem, namesto, da bi dovolile, da se vsak del\u010dek hrane (vsaka kalorija) absorbira. \u0160e ena prednost vlaknin je to, da se po njih po\u010dutimo siti dlje \u010dasa.<\/p>\n<p style=\"text-align: justify;\"><strong>Ukrep:<\/strong> Obroke obogati z vlakninami. Hrana, bogata z vlakninami: <a href=\"http:\/\/www.buildingbody.si\/brokoli-in-tuna-v-5-minutah\/\">brokoli<\/a>, <a href=\"http:\/\/www.buildingbody.si\/spinacna-rulada-z-lososom\/\">\u0161pina\u010da<\/a>, <a href=\"http:\/\/www.buildingbody.si\/ohrovtov-cips\/\">ohrovt<\/a>. Odli\u010dna so tudi lanena in <a href=\"https:\/\/polleosport.si\/bio-hrana-in-kozmetika\/superhrana-in-raw\/\">chia semena<\/a>, ki jih lahko da\u0161 v <a href=\"http:\/\/www.buildingbody.si\/nedeljska-sladica-iz-kozarca\/\">jogurte <\/a>ali <a href=\"http:\/\/www.buildingbody.si\/proteinski-smoothie-tudi-za-vegane\/\">smoothieje<\/a>.<\/p>\n<ul>\n<li>\n<h4>Recimo NE umetnim sladilom in nadomestkom sladkorja<\/h4>\n<\/li>\n<\/ul>\n<p>Kljub temu, da dolo\u010dena <a href=\"https:\/\/polleosport.si\/bio-hrana-in-kozmetika\/bio-hrana-sladila\/\">sladila <\/a>ne vsebujejo kalorij, \u0161e vedno vplivajo na dvig inzulina. Ve\u010d inzulina je spro\u0161\u010denega, ve\u010d kalorij na\u0161e telo shrani v zaloge ma\u0161\u010dob. Primeren \u010das za u\u017eivanje tak\u0161ne hrane (ali obi\u010dajno <a href=\"https:\/\/polleosport.si\/sportna-prehrana\/energijski-napitki-in-sokovi\/bolero-essential-exotic\/\">pija\u010de<\/a>) je pred <a href=\"http:\/\/www.buildingbody.si\/trening-trebusnih-misic-v-vasi-dnevni-sobi\/\">treningi<\/a>, ko je priporo\u010dljivo, da se raven inzulina dvigne.<\/p>\n<p><strong>Ukrep<\/strong>: Tekom diete se izogibaj hrane in pija\u010de s\u00a0<a href=\"https:\/\/polleosport.si\/bio-hrana-in-kozmetika\/bio-hrana-sladila\/\">sladili <\/a>(brez kalorij), razen pred in po treningi, ko je dvig inzulina priporo\u010dljiv.<\/p>\n<p><strong>Nadaljevanje pa izve\u0161 <a href=\"http:\/\/www.buildingbody.si\/pokuri-vec-mascobe-2-del\/\">tukaj<\/a>.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Izguba telesne te\u017ee ni ma\u010dji ka\u0161elj. Vemo, da je potreben kalori\u010dni deficit, a vsi vemo tudi, da v\u010dasih tudi to ne prinese rezultatov, kot si jih \u017eelimo in v tak\u0161nem \u010dasu, kot smo si ga zastavili. V\u010dasih je potrebno storiti kaj ve\u010d. Do poletja je \u0161e nekaj \u010dasa in s pravimi ukrepi lahko uspe \u010disto [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":58498,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5960,5963,5965,5967,5971,5972,5974,5976,5977,5979],"tags":[],"class_list":["post-58497","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-hujsanje-dodatki","category-zdravje-dodatki","category-trening-sl","category-hujsanje-trening","category-prehrana-sl","category-hujsanje-prehrana","category-nasveti-prehrana","category-zdravje-prehrana","category-lifestyle-sl","category-nasveti-lifestyle"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>POKURI VE\u010c MA\u0160\u010cOBE TEKOM DNEVA! - 1.del - 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\/pokuri-vec-mascobe-tekom-dneva\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"POKURI VE\u010c MA\u0160\u010cOBE TEKOM DNEVA! - 1.del - Building Body\" \/>\n<meta property=\"og:description\" content=\"Izguba telesne te\u017ee ni ma\u010dji ka\u0161elj. Vemo, da je potreben kalori\u010dni deficit, a vsi vemo tudi, da v\u010dasih tudi to ne prinese rezultatov, kot si jih \u017eelimo in v tak\u0161nem \u010dasu, kot smo si ga zastavili. V\u010dasih je potrebno storiti kaj ve\u010d. 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