{"id":218145,"date":"2020-09-16T11:07:00","date_gmt":"2020-09-16T09:07:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=218145"},"modified":"2021-02-09T11:14:33","modified_gmt":"2021-02-09T10:14:33","slug":"je-li-dorucak-temelj-dana-ili-stari-mit","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/","title":{"rendered":"Je li doru\u010dak temelj dana ili stari mit?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#Dorucak_i_mrsavljenje\" title=\"Doru\u010dak i mr\u0161avljenje\">Doru\u010dak i mr\u0161avljenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#Dorucak_i_razina_energije\" title=\"Doru\u010dak i razina energije\">Doru\u010dak i razina energije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#Slusajte_vlastito_tijelo\" title=\"Slu\u0161ajte vlastito tijelo\">Slu\u0161ajte vlastito tijelo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#Ideje_za_zdravi_dorucak\" title=\"Ideje za zdravi doru\u010dak\">Ideje za zdravi doru\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U <strong>podru\u010dju prehrane i uravnote\u017eene prehrane<\/strong> ve\u0107 dugo postoji <strong>dilema je li doru\u010dak zaista najva\u017eniji obrok u danu.<\/strong> Neke studije tvrde da je <strong>doru\u010dak osnova za nadoknadu energije nakon spavanja<\/strong>, dok se druge oslanjaju na \u010dinjenice koje dokazuju njegovu <strong>neu\u010dinkovitost u mr\u0161avljenju<\/strong>. Uz to, neki stru\u010dnjaci tvrde da je <strong>va\u017enost doru\u010dka povezana s rastu\u0107im tr\u017ei\u0161tem mje\u0161avina za doru\u010dak, pahuljica i \u017eitarica. <\/strong>Tvrtke koje nude takve proizvode izjavljuju da je doru\u010dak temelj dana, a bez njega ne biste trebali ni iza\u0107i na ulicu. <strong>Pa, kakva je stvarnost?<\/strong> Je li doru\u010dak nu\u017ean po\u010detak dana ili je <strong>to jednostavan marketin\u0161ki trik?<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1124x749.jpg\" alt=\"Je li doru\u010dak temelj dana ili stari mit?\" class=\"wp-image-177325\" width=\"843\" height=\"562\" title=\"Je li doru\u010dak temelj dana ili stari mit?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dorucak_i_mrsavljenje\"><\/span><strong>Doru\u010dak i mr\u0161avljenje<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naj\u010de\u0161\u0107a dobrobit povezana s doru\u010dkom jest njegov poznati <strong>blagotvorni u\u010dinak na mr\u0161avljenje.<\/strong> Naprotiv, ka\u017ee se da propu\u0161tanje doru\u010dka ima <strong>negativne u\u010dinke na tjelesnu te\u017einu<\/strong> i mo\u017ee uzrokovati pretilost. U stvarnosti, ne radi se toliko o tome <strong>ho\u0107ete li presko\u010diti doru\u010dak ili ne<\/strong>, va\u017eno je ono \u0161to <strong>odaberete kao svoj prvi obrok u danu.<\/strong> Razlika je u tome ho\u0107ete li ujutro <strong>napuniti svoju energiju uravnote\u017eenim doru\u010dkom<\/strong> ili masnim ili slatkim jelima.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1124x749.jpg\" alt=\"Doru\u010dak i mr\u0161avljenje\" class=\"wp-image-177286\" width=\"843\" height=\"562\" title=\"Doru\u010dak i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Me\u0111utim, pogledajmo \u0161to <strong>su renomirane studije rekle o ovim tvrdnjama.<\/strong> Jedno takvo istra\u017eivanje koje je analiziralo zdravstvene podatke <strong>50.000 ljudi tijekom sedam godina, <\/strong>usredoto\u010dilo se na to kako je <strong>veli\u010dina obroka za doru\u010dak povezana s razinom BMI.<\/strong> Istra\u017eiva\u010di su otkrili da su oni koji su za <strong>doru\u010dak imali najobilniji<\/strong> <strong>obrok u danu, imali ni\u017ei indeks tjelesne mase<\/strong> (BMI) od onih koji su imali <strong>obilniji ru\u010dak ili ve\u010deru<\/strong>. To su opravdali rekav\u0161i da <strong>doru\u010dak poma\u017ee pove\u0107ati osje\u0107aj sitosti tijekom dana<\/strong>, \u0161to zna\u010dajno smanjuje <strong>naknadni dnevni unos kalorija<\/strong>. Jo\u0161 je jedno istra\u017eivanje potvrdilo ovaj u\u010dinak &#8211; ljudi koji su <strong>presko\u010dili doru\u010dak<\/strong> ili su u\u017eivali u nezadovoljavaju\u0107oj porciji za doru\u010dak <strong>bili su skloni prejedanju za ru\u010dak i ve\u010deru<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, otkrili su da <strong>obilniji doru\u010dci poma\u017eu pobolj\u0161ati kvalitetu prehrane<\/strong>&nbsp;jer obroci za doru\u010dak <strong>sadr\u017ee vi\u0161e hranjivih sastojaka i vlakana.<\/strong> Naravno, sve ovisi o tome \u0161to odaberete za doru\u010dak. Ako se radi o te\u0161koj i masnoj slanini ili slatkim kroasanima, u\u010dinak mo\u017ee biti suprotan. Me\u0111utim, ako posegnete za <strong>pahuljicama punima hranjivih tvari ili jajima<\/strong>, mo\u017eete posti\u0107i nekoliko blagodati. Redoviti zdravi obroci za doru\u010dak pomo\u0107i \u0107e <strong>pobolj\u0161ati osjetljivost na inzulin<\/strong> i smanjiti rizik od razvoja dijabetesa. Me\u0111utim, takve studije jo\u0161 uvijek <strong>ne treba shva\u0107ati toliko ozbiljno<\/strong> &#8211; puno puta <strong>ne uzimaju u obzir individualni na\u010din \u017eivota sudionika ili izbor hrane<\/strong> koji igra va\u017enu ulogu u kontroli tjelesne te\u017eine.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1124x822.jpg\" alt=\"Doru\u010dak i mr\u0161avljenje\" class=\"wp-image-177299\" width=\"843\" height=\"617\" title=\"Doru\u010dak i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1124x822.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-400x292.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1536x1123.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-2048x1497.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Primjerice, tim znanstvenika sa Sveu\u010dili\u0161ta Monash u Melbourneu u Australiji analizirao je <strong>13 nasumi\u010dnih kontroliranih ispitivanja u podru\u010dju jedenja doru\u010dka. <\/strong>Metaanaliza rezultata pokazala je da su <strong>sudionici <\/strong>koji su <strong>doru\u010dkovali imali ve\u0107i ukupni dnevni unos energije<\/strong> od sudionika koji nisu doru\u010dkovali. Stoga, naprotiv, ova studija sugerira da <strong>uklju\u010divanje doru\u010dka mo\u017eda nije dobra strategija mr\u0161avljenja.<\/strong> Me\u0111utim, potrebna su daljnja visokokvalitetna nasumi\u010dna kontrolirana ispitivanja kako bi se ispitala uloga doru\u010dka u kontroli te\u017eine. Jedini na\u010din da saznamo ima li <strong>doru\u010dak pozitivnu ulogu u mr\u0161avljenju<\/strong> jest ispitati izbor odre\u0111ene hrane i njihove u\u010dinke.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dr. Marion Nestle, <strong>profesorica nutricionizma, prou\u010davanja hrane i javnog zdravstva sa Sveu\u010dili\u0161ta u New Yorku, <\/strong>isti\u010de da je mnoga istra\u017eivanja koja <strong>dokazuju pozitivne strane doru\u010dka<\/strong> financirala tvrtka Cereal Partners Worldwide koja je povezana s tvrtkama Nestl\u00e9 i General Mills. Drugim rije\u010dima, radi se o tvrtkama koje <strong>proizvode \u017eitarice za doru\u010dak i imaju koristi od njihove prodaje<\/strong><strong>.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zaklju\u010dak<\/strong><\/h3>\n\n\n\n<p>Doru\u010dak vam zaista <strong>mo\u017ee pomo\u0107i da izgubite kilograme<\/strong>, ali to nije zbog njihovog tempiranja. Vi\u0161e je stvar u tome <strong>koju hranu odabirete za doru\u010dak<\/strong>. Ako se radi o obilnom doru\u010dku <strong>s uravnote\u017eenim omjerom ugljikohidrata, proteina i masti<\/strong>, mo\u017eete posti\u0107i <strong>dovoljan osje\u0107aj sitosti<\/strong>&nbsp;\u0161to \u0107e rezultirati <strong>manjim prejedanjem tijekom dana.<\/strong> Me\u0111utim, ako presko\u010dite doru\u010dak<strong>, ne morate se brinuti zbog pretilosti<\/strong>. Uvijek je potrebno <strong>pratiti ukupan unos energije tijekom dana<\/strong>. To je odgovorno za va\u0161e <strong>debljanje<\/strong> ili <strong>gubitak kilograma<\/strong>. Ne fokusirajte se <strong>na to kada jedete, ve\u0107 na ono \u0161to jedete.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1124x749.jpeg\" alt=\"Doru\u010dak i mr\u0161avljenje\" class=\"wp-image-177273\" width=\"843\" height=\"562\" title=\"Doru\u010dak i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dorucak_i_razina_energije\"><\/span><strong>Doru\u010dak i razina energije<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Izvor energije u tijelu je glukoza<\/strong> koju dobivamo iz ugljikohidrata. Zatim se ona u <strong>tijelu razgra\u0111uje na glikogen<\/strong> i pohranjuje kao energija i masti. Ve\u0107ina glikogena <strong>pohranjuje se u jetri, a manjim dijelom u mi\u0161i\u0107ima<\/strong>. Budu\u0107i da <strong>ne mo\u017eemo stvoriti dugoro\u010dnu zalihu glikogena<\/strong>, moramo ga redovito uzimati, i to uvijek nakon \u0161to se on potro\u0161i. To se obi\u010dno doga\u0111a nakon <strong>vje\u017ebanja ili bilo koje druge tjelesne aktivnosti, tijekom posta ili tijekom spavanja<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1056x1124.jpg\" alt=\"Doru\u010dak i razina energije\" class=\"wp-image-177260\" width=\"792\" height=\"843\" title=\"Doru\u010dak i razina energije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1056x1124.jpg 1056w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-376x400.jpg 376w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1443x1536.jpg 1443w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min.jpg 1864w\" sizes=\"auto, (max-width: 792px) 100vw, 792px\" \/><\/figure><\/div>\n\n\n\n<p>Preko no\u0107i jetra razgra\u0111uje glukozu i pu\u0161ta je u krvotok kao glikogen kako bi <strong>razina \u0161e\u0107era u krvi bila stabilna.<\/strong> Tijekom spavanja jetra osigurava da va\u0161 mozak ima <strong>dovoljno energije za funkcioniranje<\/strong>. Stoga, kad se ujutro probudite, <strong>razina glikogena u va\u0161em tijelu je niska<\/strong> i trebalo bi ga <strong>odmah nadopuniti.<\/strong> \u010cim potro\u0161i svu energiju, tijelo po\u010dinje <strong>razgra\u0111ivati masne kiseline umjesto glikogena.<\/strong> Me\u0111utim, u nedostatku ugljikohidrata, <strong>masne kiseline samo djelomi\u010dno oksidiraju<\/strong>, \u0161to mo\u017ee zna\u010dajno <strong>smanjiti razinu energije.<\/strong> To je glavni razlog za\u0161to biste nakon bu\u0111enja trebali opskrbiti \u017eeludac hranom, <strong>posebno onom koja je bogata zdravim ugljikohidratima i vlaknima,<\/strong> i izbjegavati<strong> te\u0161ku masnu hranu<\/strong><strong>.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U jednoj je studiji <strong>nekoliko desetaka sudionika podijeljeno u dvije skupine<\/strong>, jedna je ujutro konzumirala doru\u010dak <strong>bogat ugljikohidratima i vlaknima,<\/strong> a druga <strong>uop\u0107e nije doru\u010dkovala<\/strong>. Ispitanici su zatim pra\u0107eni nekoliko sati. Studija je zaklju\u010dila da su oni koji nisu doru\u010dkovali imali <strong>slabije rezultate na testovima pam\u0107enja i osje\u0107ali su se iscrpljenijima<\/strong> od onih koji su doru\u010dkovali. Nekoliko studija podupire ovu hipotezu da je <strong>rutinsko preskakanje doru\u010dka povezano sa smanjenom tjelesnom aktivno\u0161\u0107u<\/strong>, posebno prije ru\u010dka.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga nasumi\u010dna studija promatrala je sudionike koji su jedan tjedan <strong>doru\u010dkovali<\/strong>, a drugi tjedan <strong>su doru\u010dak propustili.<\/strong> Pratila je njihov unos hrane pomo\u0107u <strong>dnevnika hrane<\/strong>, a <strong>potro\u0161nja energije procjenjivala se pomo\u0107u broja\u010da koraka i monitora otkucaja srca<\/strong>. Za sve sudionike dnevna razina energije <strong>nije se razlikovala<\/strong> izme\u0111u dva eksperimentalna tjedna. Studija je pokazala da se <strong>ukupni unos energije u 24 sata promijenio samo minimalno<\/strong>. Me\u0111utim, treba naglasiti da <strong>su sudionici tijekom istra\u017eivanja konzumirali razli\u010dite vrste hrane<\/strong>; da su se usredoto\u010dili <strong>na samo jednu odre\u0111enu hranu bogatu energijom<\/strong>, rezultati <strong>su se mogli znatno razlikovati.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga se drugo istra\u017eivanje usredoto\u010dilo na <strong>odre\u0111ene vrste hrane<\/strong> koja se konzumira za doru\u010dak i njihov <strong>utjecaj na razinu energije.<\/strong> Utvr\u0111eno je da je <strong>hrana s ni\u017eim glikemijskim indeksom (GI) i ve\u0107im sadr\u017eajem bjelan\u010devina<\/strong> tijekom doru\u010dka povezana<strong> s vi\u0161im razinama energije<\/strong>. Na temelju toga, istra\u017eiva\u010di preporu\u010duju da <strong>doru\u010dci imaju nizak GI i visok udio proteina<\/strong><strong>.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zaklju\u010dak<\/strong><\/h3>\n\n\n\n<p>Redovan doru\u010dak <strong>mo\u017ee utjecati na razinu energije <\/strong>u na\u0161em tijelu. Me\u0111utim, istina je i da postoji razlika u tome<strong> koji izvor koristite za nadopunu svoje energije.<\/strong> Ako za doru\u010dak odaberete <strong>slatku hranu punu jednostavnih \u0161e\u0107era ili fruktoze,<\/strong> razina energije <strong>\u0107e biti vrlo brzo potro\u0161ena<\/strong>. Suprotno tome, ako se usredoto\u010dite na <strong>uravnote\u017eeni omjer hranjivih sastojaka i hrane s niskim glikemijskim indeksom<\/strong>, <strong>ujutro<\/strong> biste se mogli <strong>osje\u0107ati vitalnijim<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1124x749.jpg\" alt=\"Doru\u010dak i razina energije\" class=\"wp-image-177247\" width=\"843\" height=\"562\" title=\"Doru\u010dak i razina energije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min.jpg 1932w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Slusajte_vlastito_tijelo\"><\/span><strong>Slu\u0161ajte vlastito tijelo<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jo\u0161 uvijek niste sigurni je li doru\u010dak<strong> najva\u017eniji obrok dana?<\/strong> Kako se studije <strong>razlikuju u mi\u0161ljenjima<\/strong> i svaka pru\u017ea <strong>nepobitne dokaze<\/strong>, nemojte se na njih oslanjati, ve\u0107 <strong>slu\u0161ajte vlastito tijelo.<\/strong> U kona\u010dnici, morate odlu\u010diti <strong>koja je prehrambena navika najbolja za vas.<\/strong> Bez obzira odlu\u010dite li <strong>doru\u010dkovati ili presko\u010diti doru\u010dak na svojem jelovniku<\/strong>, ne biste trebali zaboraviti na <strong>ukupan dnevni unos energije.<\/strong> To mo\u017eete lako saznati pomo\u0107u <strong>online kalkulatora<\/strong>, ali u prosjeku se kre\u0107e od 2000 do 2500 kalorija, ovisno o spolu, dobi i tjelesnoj aktivnosti.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-1124x750.jpg\" alt=\"Slu\u0161ajte vlastito tijelo\" class=\"wp-image-177234\" width=\"843\" height=\"563\" title=\"Slu\u0161ajte vlastito tijelo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min.jpg 1199w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ako <strong>ispunite svoj unos energije,<\/strong> ne morate brinuti da \u0107ete ste\u0107i kilograme. Suprotno tome, ako \u017eelite smr\u0161avjeti, trebali biste se<strong> usredoto\u010diti na kalorijski deficit<\/strong>, tijekom kojeg <strong>dnevni utro\u0161ak<\/strong> mora biti <strong>ve\u0107i od va\u0161eg unosa<\/strong>. Istodobno, trebali biste osigurati da va\u0161a dnevna prehrana <strong>sadr\u017ei dovoljnu koli\u010dinu va\u017enih hranjivih sastojaka &#8211; ugljikohidrata, proteina, masti i vlakana<\/strong>. Samo na taj na\u010din <strong>posti\u0107i \u0107ete sve svoje ciljeve na podru\u010dju prehrane i gubitka kilograma.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ideje_za_zdravi_dorucak\"><\/span><strong>Ideje za zdravi doru\u010dak<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vas brine <strong>koja je hrana najbolja<\/strong> za zdrav i uravnote\u017een doru\u010dak, evo nekoliko savjeta:&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Izaberite integralnu hranu &#8211;<\/strong> cjelovite \u017eitarice i kruh s visokim sadr\u017eajem vlakana mogu pomo\u0107i u odr\u017eavanju optimalne razine \u0161e\u0107era u krvi i sprije\u010diti pad energije ujutro. Mo\u017eete birati izme\u0111u \u0161irokog spektra<strong>&nbsp;<\/strong><a class=\"ek-link\" title=\"\u017ditarice\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">\u017eitarica<\/a>, <a class=\"ek-link\" title=\"Zobena ka\u0161a\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">pahuljica<\/a>&nbsp;ili&nbsp;<a class=\"ek-link\" title=\"Pahuljice i muesli\" href=\"https:\/\/gymbeam.hr\/pahuljice-i-muesli\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">\u017eitarica i m\u00fcslija<\/a>, ili pripremati obilne&nbsp;<a class=\"ek-link\" title=\"Ka\u0161e\" href=\"https:\/\/gymbeam.hr\/kase\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">ka\u0161e<\/a>. Me\u0111utim, pri odabiru \u017eitarica dobro pogledajte tablicu nutritivnih vrijednosti i sastav. Ako sadr\u017ee sljede\u0107e osnovne podatke, oni su ba\u0161 za vas: <strong>5 g ili vi\u0161e vlakana po porciji, manje od 300 mg natrija po porciji, manje od 5 g \u0161e\u0107era po porciji, \u017eitarice su navedene kao prva stavka na popisu sastojaka.<\/strong><\/li><li><strong>Izaberite hranu s ve\u0107im udjelom proteina<\/strong>&nbsp;&#8211; odli\u010dan izbor je gr\u010dki jogurt koji sadr\u017ei vi\u0161e proteina od obi\u010dnog jogurta. Tako\u0111er mo\u017eete posegnuti za&nbsp;<a class=\"ek-link\" title=\"Jaja\" href=\"https:\/\/gymbeam.hr\/jaja\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">jajima<\/a>&nbsp;ili raznim vrstama&nbsp;<a class=\"ek-link\" title=\"Orasi i sjemenke\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">ora\u0161astih plodova<\/a>&nbsp;ili&nbsp;<a class=\"ek-link\" title=\"Maslaci od ora\u0161astih plodova\" href=\"https:\/\/gymbeam.hr\/maslac\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">maslacima od ora\u0161astih plodova<\/a>&nbsp;koji su tako\u0111er puni zdravih masti.<\/li><li><strong>Smoothie kao odli\u010dan izbor za doru\u010dak<\/strong>&nbsp;&#8211; oni se pripremaju brzo i lako, a uz izbor odabirom prave hrane slu\u017ee i kao odli\u010dan izvor hranjivih sastojaka. Kombinirajte&nbsp;<a class=\"ek-link\" title=\"Su\u0161eno vo\u0107e\" href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">vo\u0107e<\/a>, sokove, \u017eitarice ili druge sastojke, miksajte ih i va\u0161 osvje\u017eavaju\u0107i doru\u010dak je spreman. Za inspiraciju pogledajte na\u0161&nbsp;<a class=\"ek-link\" title=\"10 recepata za najpopularnije smoothie napitke\" href=\"https:\/\/gymbeam.hr\/blog\/10-recepata-za-najpopularnije-smoothie-napitke\/\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">popis najboljih recepata za smoothie<\/a> za zdravi doru\u010dak.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"41035,36388,36643,28621,33121,33112\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1124x843.jpg\" alt=\"Ideje za zdravi doru\u010dak\" class=\"wp-image-177312\" width=\"843\" height=\"632\" title=\"Ideje za zdravi doru\u010dak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Za jo\u0161 vi\u0161e inspiracije pogledajte na\u0161 \u010dlanka o&nbsp;<a class=\"ek-link\" title=\"9 prijedloga za doru\u010dak koji mo\u017eete pripremiti unaprijed\" href=\"https:\/\/gymbeam.hr\/blog\/9-prijedloga-za-dorucak-koji-mozete-pripremiti-unaprijed\/\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">9 prijedloga za doru\u010dak koji mo\u017eete pripremiti unaprijed<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vjerujemo da je na\u0161 \u010dlanak o tome je li <strong>doru\u010dak zaista najva\u017eniji obrok u danu<\/strong> odgovorio na sva va\u0161a pitanja. Jeste li jedna od onih osoba koje <strong>ne doru\u010dkuju ili ste osoba koja ne mo\u017ee zamisliti da svoj dan po\u010dne druga\u010dije?<\/strong> Podijelite svoja iskustva u komentarima i ne zaboravite <strong>podijeliti<\/strong> na\u0161 \u010dlanak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/porridge\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPorridge\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pojesti ne\u0161to za doru\u010dak ili ne? To je pitanje na koje mnogi ljudi tra\u017ee odgovore. Na\u0161e su bake ve\u0107 ustvrdile da je doru\u010dak temelj dana, on \u0107e vam dati energiju i nema ni\u0161ta bolje od toga nego da se najedete do sitosti nakon bu\u0111enja. Mi smo se stoga osvrnuli na to \u0161to je istinito u izjavi &#8220;doru\u010dak je najva\u017eniji obrok u danu&#8221;.<\/p>\n","protected":false},"author":22,"featured_media":177403,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6524,7352,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-218145","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-energija-hr","9":"tag-prehrana-hr","10":"tag-zdravlje-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Je li doru\u010dak temelj dana ili stari mit? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je li doru\u010dak zaista temelj dana? Pro\u010ditajte \u0161to je istina o redovnom doru\u010dkovanju i njegovom u\u010dinku na mr\u0161avljenje ili optimalnu prehranu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Je li doru\u010dak temelj dana ili stari mit? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Je li doru\u010dak zaista temelj dana? Pro\u010ditajte \u0161to je istina o redovnom doru\u010dkovanju i njegovom u\u010dinku na mr\u0161avljenje ili optimalnu prehranu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-16T09:07:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-02-09T10:14:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/\"},\"author\":{\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\"},\"headline\":\"Je li doru\u010dak temelj dana ili stari mit?\",\"datePublished\":\"2020-09-16T09:07:00+00:00\",\"dateModified\":\"2021-02-09T10:14:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/\"},\"wordCount\":1840,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png\",\"keywords\":[\"energija\",\"prehrana\",\"zdravlje\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/\",\"name\":\"Je li doru\u010dak temelj dana ili stari mit? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png\",\"datePublished\":\"2020-09-16T09:07:00+00:00\",\"dateModified\":\"2021-02-09T10:14:33+00:00\",\"description\":\"Je li doru\u010dak zaista temelj dana? Pro\u010ditajte \u0161to je istina o redovnom doru\u010dkovanju i njegovom u\u010dinku na mr\u0161avljenje ili optimalnu prehranu.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png\",\"width\":1200,\"height\":628,\"caption\":\"S\u00fa ra\u0148ajky z\u00e1klad d\u0148a alebo pre\u017eit\u00fd m\u00fdtus?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Je li doru\u010dak temelj dana ili stari mit?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\",\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png\",\"caption\":\"Dominika Hvizdo\u0161ov\u00e1\"},\"description\":\"This good-humoured marketing specialist steps through the doorway of the gym on a regular basis. Even back during her studies of media and communications, she was a fan of healthy lifestyle and exercise. When producing content about working out and healthy dieting, she always follows the facts, and last but not least, her common sense. More than anything she loves her son, gourmet foods, hiking, good movies, fantasy, travelling and meeting interesting people. Her greatest weaknesses are sweets, coffee and staying up too late.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/dominika-hvizdosova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Je li doru\u010dak temelj dana ili stari mit? - GymBeam Blog","description":"Je li doru\u010dak zaista temelj dana? Pro\u010ditajte \u0161to je istina o redovnom doru\u010dkovanju i njegovom u\u010dinku na mr\u0161avljenje ili optimalnu prehranu.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/","og_type":"article","og_title":"Je li doru\u010dak temelj dana ili stari mit? - GymBeam Blog","og_description":"Je li doru\u010dak zaista temelj dana? Pro\u010ditajte \u0161to je istina o redovnom doru\u010dkovanju i njegovom u\u010dinku na mr\u0161avljenje ili optimalnu prehranu.","og_url":"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/","og_site_name":"GymBeam Blog","article_published_time":"2020-09-16T09:07:00+00:00","article_modified_time":"2021-02-09T10:14:33+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png","type":"image\/png"}],"author":"Dominika Hvizdo\u0161ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dominika Hvizdo\u0161ov\u00e1","Estimated reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/"},"author":{"name":"Dominika Hvizdo\u0161ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231"},"headline":"Je li doru\u010dak temelj dana ili stari mit?","datePublished":"2020-09-16T09:07:00+00:00","dateModified":"2021-02-09T10:14:33+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/"},"wordCount":1840,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png","keywords":["energija","prehrana","zdravlje"],"articleSection":["Prehrana i zdrav na\u010din \u017eivota"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/","url":"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/","name":"Je li doru\u010dak temelj dana ili stari mit? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png","datePublished":"2020-09-16T09:07:00+00:00","dateModified":"2021-02-09T10:14:33+00:00","description":"Je li doru\u010dak zaista temelj dana? Pro\u010ditajte \u0161to je istina o redovnom doru\u010dkovanju i njegovom u\u010dinku na mr\u0161avljenje ili optimalnu prehranu.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png","width":1200,"height":628,"caption":"S\u00fa ra\u0148ajky z\u00e1klad d\u0148a alebo pre\u017eit\u00fd m\u00fdtus?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/je-li-dorucak-temelj-dana-ili-stari-mit\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Je li doru\u010dak temelj dana ili stari mit?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231","name":"Dominika Hvizdo\u0161ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png","caption":"Dominika Hvizdo\u0161ov\u00e1"},"description":"This good-humoured marketing specialist steps through the doorway of the gym on a regular basis. Even back during her studies of media and communications, she was a fan of healthy lifestyle and exercise. When producing content about working out and healthy dieting, she always follows the facts, and last but not least, her common sense. More than anything she loves her son, gourmet foods, hiking, good movies, fantasy, travelling and meeting interesting people. Her greatest weaknesses are sweets, coffee and staying up too late.","url":"https:\/\/gymbeam.com\/blog\/author\/dominika-hvizdosova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/218145","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=218145"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/218145\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/177403"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=218145"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=218145"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=218145"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=218145"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=218145"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}