{"id":60070,"date":"2020-07-31T10:19:59","date_gmt":"2020-07-31T08:19:59","guid":{"rendered":"https:\/\/bb.dwizards.dev\/6-zmot-o-ogljikovih-hidratih\/"},"modified":"2023-10-06T16:50:06","modified_gmt":"2023-10-06T16:50:06","slug":"6-zmot-o-ogljikovih-hidratih","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/6-zmot-o-ogljikovih-hidratih\/","title":{"rendered":"6 ZMOT O OGLJIKOVIH HIDRATIH"},"content":{"rendered":"<p style=\"text-align: justify;\">Ne glede na va\u0161 na\u010drt prehrane bi v njem zagotovo moralo biti nekaj prostora za ogljikove hidrate. Poleg tega, da so to nujna makrohranila, lahko pomanjkanje ogljikovih hidratov vodi tudi do pomanjkanja energije, hkrati pa povzro\u010di prenajedanje. Ogljikovi hidrati ne vplivajo na doseganje va\u0161ih ciljev, \u010de jih zau\u017eijete iz ustreznih virov, da telesu zagotovite normalno delovanje, pa tudi napreduje v telesni pripravljenosti.<\/p>\n<p style=\"text-align: justify;\">Ste tudi vi med tistimi, ki se izogibajo ogljikovim hidratom, saj ste prepri\u010dani, da bo njihovo u\u017eivanje prepre\u010dilo doseganje va\u0161ega cilja? Potem nujno preberite spodnjih \u0161est zmot o ogljikovih hidratih, za katere ste verjetno \u017ee sli\u0161ali in slepo verjamete.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">1. NE MORETE HUJ\u0160ATI, \u010cE JESTE OGLJIKOVE HIDRATE<\/span><\/h3>\n<p style=\"text-align: justify;\">Za\u017eeleno je iz prehrane izlo\u010diti rafinirane sladkorje ali zmanj\u0161ati njihov vnos. Vendar pa poleg tega, da ogljikovi hidrati dajejo energijo in obnovijo raven glikogena v mi\u0161icah, njihovo u\u017eivanje zagotavlja tudi ve\u010d udobja in zadovoljstva kot nekatera druga \u017eivila. Zato v svojo prehrano vklju\u010dite kompleksne ogljikove hidrate (na primer iz polnozrnatih \u017eitaric) in dolo\u010dite zmerno koli\u010dino v vsakem obroku.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">2. OGLJIKOVI HIDRATI REDIJO<\/span><\/h3>\n<p style=\"text-align: justify;\">Verjetno ste \u017ee sli\u0161ali, da se ogljikovi hidrati la\u017eje shranjeni kot ma\u0161\u010dobno tkivo kot preostali makrohranili &#8211; beljakovine in ma\u0161\u010dobe. Vendar to ni nujno res. Ogljikovi hidrati ali sladkorji se v telesu hitreje razgradijo. Preden zau\u017eijete hrano, ki vsebuje ogljikove hidrate, prebavni encimi, ki so \u017ee v slini, za\u010dnejo postopek razgradnje. Zaradi molekularne strukture ogljikovih hidratov se ti hitro razgradijo, ker jih telo potrebuje kot glavno gorivo energije za mo\u017egane in mi\u0161ice, pa tudi druge organe.<\/p>\n<p style=\"text-align: justify;\">Prekomerni sladkor va\u0161e telo razlaga kot odve\u010dno energijo, zato lahko va\u0161 metabolizem pospe\u0161i, da ga porabite, lahko pa ga shrani v obliki glikogena v mi\u0161icah ali jetrih, ki ga porabi kot gorivo za trening. \u0160ele tretja ali zadnja mo\u017enost, za katero se telo odlo\u010di, shrani to energijo v ma\u0161\u010dobnih zalogah, in to se zgodi, \u010de ogljikove hidrate zau\u017eijete v prevelikih koli\u010dinah. Zato je pomembno dolo\u010diti vnos ogljikovih hidratov, ki zadostuje, da ima va\u0161e telo energijo za dnevne obveznosti in treninge, hkrati pa prepre\u010dite vnos odve\u010dne energije, da se izognete kopi\u010denju ma\u0161\u010dobnega tkiva. Zau\u017eiti morate tudi vlaknine, ki upo\u010dasnijo absorpcijo ogljikovih hidratov in vodijo do po\u010dasnej\u0161ega razpada, tako boste imeli dovolj energije za dalj\u0161e \u010dasovno obdobje.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">3. VSI OGLJIKOVI HIDRATI SO ENAKI<\/span><\/h3>\n<p style=\"text-align: justify;\">\u017divila, kot so kruh, pekovski izdelki ali testenine, ve\u010dinoma vsebujejo rafinirane ogljikove hidrate, ki med postopkom predelave zrn odstranjujejo mikrobe. Ta del zrna vsebuje vlaknine in vitamine, zato odstranjevanje kal\u010dkov naredi va\u0161o hrano bolj razgradljivo, ker je brez vlaknin, poleg tega pa je tudi prehransko revnej\u0161a, ker ne vsebuje vitaminov. Zato v svojo prehrano vklju\u010dite polnozrnate \u017eitarice, ki vsebujejo te makronutriente in omogo\u010dajo telesu normalno delovanje.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">4. NE POTREBUJETE PRE-WORKOUT IN POST-WORKOUT OGLJIKOVIH HIDRATOV<\/span><\/h3>\n<p style=\"text-align: justify;\">\u010ce presko\u010dite vnos ogljikovih hidratov pred vadbo, obstaja mo\u017enost, da tvegate izgubo mi\u0161i\u010dne mase ali ustvarite pogoje za po\u010dasnej\u0161e in ni\u017eje kakovostno okrevanje po vadbi. Ogljikovi hidrati pred treningom lahko va\u0161im mi\u0161icam zagotovijo hitro energijo za kakovostno delovanje, po treningu pa zagotavljajo gorivo za obnovo energije v mi\u0161icah. Seveda bi bilo idealno, da jih kombiniramo z beljakovinami, potrebnimi za izgradnjo mi\u0161i\u010dnega tkiva in s tem prepre\u010dimo njihovo izgubo.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">5. RAFINIRANI OGLJIKOVI HIDRATI POVZRO\u010cAJO ODVISNOST<\/span><\/h3>\n<p style=\"text-align: justify;\">\u017divila bogata z rafiniranimi sladkorji, ne zasvojijo, vendar mo\u010d razmi\u0161ljanja o tej hrani vpliva na njeno prekomerno u\u017eivanje. Tak\u0161na hrana je skoraj nenasitna, a bogata s kalorijami in ima neustavljiv okus, zato o njej razmi\u0161ljamo pogosto in to ne dolgo po u\u017eivanju. A to se ne zgodi zaradi odvisnosti na\u0161ega telesa od snovi v tak\u0161ni hrani, temve\u010d zaradi na\u0161ih misli in \u017eelja po du\u0161evnem zadovoljstvu. \u010ce tovrstno hrano jeste redko in zmerno, se vam ni treba bati, da boste postali zasvojeni z njo in ogrozili va\u0161 napredek.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">6. OGLJIKOVI HIDRATI NISO ZDRAVI<\/span><\/h3>\n<p style=\"text-align: justify;\">Polnozrnati izdelki so bogati s kompleksnimi ogljikovimi hidrati, ki igrajo veliko vlogo pri ohranjanju zdravja srca in prepre\u010dijo nastanek sladkorne bolezni. Poleg tega polnozrnata \u017eita vsebujejo tudi vlaknine, ki pozitivno vplivajo na holesterol in pomagajo uravnavati raven krvnega sladkorja in energije \u010dez dan.<\/p>\n<p style=\"text-align: justify;\">\n","protected":false},"excerpt":{"rendered":"<p>Ne glede na va\u0161 na\u010drt prehrane bi v njem zagotovo moralo biti nekaj prostora za ogljikove hidrate. Poleg tega, da so to nujna makrohranila, lahko pomanjkanje ogljikovih hidratov vodi tudi do pomanjkanja energije, hkrati pa povzro\u010di prenajedanje. Ogljikovi hidrati ne vplivajo na doseganje va\u0161ih ciljev, \u010de jih zau\u017eijete iz ustreznih virov, da telesu zagotovite normalno [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":60071,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5963,5965,5966,5971,5972,5974],"tags":[6201,6326,6334,6335,6336,6337,6338,6339],"class_list":["post-60070","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-zdravje-dodatki","category-trening-sl","category-programi-trening-sl","category-prehrana-sl","category-hujsanje-prehrana","category-nasveti-prehrana","tag-dieta","tag-zivila","tag-kompleksni-ogljikovi-hidrati","tag-odvisnost","tag-ogljikovi-hidrati","tag-polnovredni-obrok","tag-rejenje","tag-zmote"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 ZMOT O OGLJIKOVIH HIDRATIH - 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\/6-zmot-o-ogljikovih-hidratih\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 ZMOT O OGLJIKOVIH HIDRATIH - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ne glede na va\u0161 na\u010drt prehrane bi v njem zagotovo moralo biti nekaj prostora za ogljikove hidrate. Poleg tega, da so to nujna makrohranila, lahko pomanjkanje ogljikovih hidratov vodi tudi do pomanjkanja energije, hkrati pa povzro\u010di prenajedanje. 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