{"id":218451,"date":"2020-08-21T15:14:00","date_gmt":"2020-08-21T13:14:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=218451"},"modified":"2022-03-22T12:28:48","modified_gmt":"2022-03-22T11:28:48","slug":"je-zajtrk-najpomembnejsi-obrok-dneva-ali-stari-mit","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/je-zajtrk-najpomembnejsi-obrok-dneva-ali-stari-mit\/","title":{"rendered":"Je zajtrk najpomembnej\u0161i obrok dneva ali 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.si\/blog\/je-zajtrk-najpomembnejsi-obrok-dneva-ali-stari-mit\/#Zajtrk_in_izguba_teze\" title=\"Zajtrk in izguba te\u017ee\">Zajtrk in izguba te\u017ee<\/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.si\/blog\/je-zajtrk-najpomembnejsi-obrok-dneva-ali-stari-mit\/#Zajtrk_in_raven_energije\" title=\"Zajtrk in raven energije\">Zajtrk in raven 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.si\/blog\/je-zajtrk-najpomembnejsi-obrok-dneva-ali-stari-mit\/#Poslusajte_svoje_telo\" title=\"Poslu\u0161ajte svoje telo\">Poslu\u0161ajte svoje telo<\/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.si\/blog\/je-zajtrk-najpomembnejsi-obrok-dneva-ali-stari-mit\/#Ideje_za_zdrav_zajtrk\" title=\"Ideje za zdrav zajtrk\">Ideje za zdrav zajtrk<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Na<strong> podro\u010dju prehrane in uravnote\u017eene prehrane<\/strong> \u017ee dolgo obstaja dilema, <strong>ali je zajtrk res najpomembnej\u0161i obrok dneva.<\/strong>&nbsp;Nekatere \u0161tudije trdijo, da je <strong>zajtrk osnova za dopolnitev energije po spanju,<\/strong> druge pa se opirajo na dejstva, ki dokazujejo njihovo <strong>neu\u010dinkovitost pri huj\u0161anju.<\/strong>&nbsp;Poleg tega nekateri strokovnjaki trdijo, da je <strong>pomen zajtrka povezan z rasto\u010dim trgom me\u0161anic za zajtrk, kosmi\u010dev in \u017eit.<\/strong>&nbsp;Podjetja, ki ponujajo tak\u0161ne izdelke, trdijo da je zajtrk osnova dneva in brez njega sploh ne bi smeli na ulico.<strong>&nbsp;Kak\u0161na je torej resnica?<\/strong>&nbsp;Je zajtrk nujen za za\u010detek dneva ali zgolj <strong>preprost marketin\u0161ki trik?<\/strong>&nbsp;<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 zajtrk najpomembnej\u0161i obrok dneva ali stari mit?\" class=\"wp-image-177325\" width=\"843\" height=\"562\" title=\"Je zajtrk najpomembnej\u0161i obrok dneva ali 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=\"Zajtrk_in_izguba_teze\"><\/span><strong>Zajtrk in izguba te\u017ee<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najpogostej\u0161a korist, povezana z zajtrkom, je njegov cenjen <strong>blagodejni u\u010dinek na izgubo te\u017ee.<\/strong> Izpu\u0161\u010danje zajtrka naj bi imelo na <strong>telesno te\u017eo negativne u\u010dinke<\/strong> in to lahko povzro\u010di debelost. V resnici ne gre toliko za to, <strong>ali izpustite zajtrk ali ne<\/strong>, pomembno je, <strong>kaj izberete za svoj prvi obrok dneva.<\/strong>&nbsp;Razlika je, ali zjutraj <strong>dopolnite svojo energijo<\/strong> z <strong>uravnote\u017eenim zajtrkom<\/strong> ali pa z mastnimi in sladkimi jedmi.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"Zajtrk in izguba te\u017ee\" class=\"wp-image-177286\" width=\"843\" height=\"562\" title=\"Zajtrk in izguba te\u017ee\" 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>Vendar poglejmo, kaj so o teh <strong>trditvah povedale ugledne \u0161tudije. <\/strong>Ena takih \u0161tudij, ki je analizirala zdravstvene podatke <strong>50.000 ljudi<\/strong> <strong>v sedmih letih<\/strong>, se je osredoto\u010dila na to, <strong>kako je velika koli\u010dina hrane za zajtrk povezana z ravnijo ITM.<\/strong>&nbsp;Raziskovalci so ugotovili, da imajo tisti, ki <strong>imajo obilen zajtrk<\/strong>, <strong>ni\u017eji indeks telesne mase<\/strong> (ITM) kot tisti, ki imajo <strong>obilno kosilo ali ve\u010derjo.<\/strong>&nbsp;To so upravi\u010dili s tem, da zajtrk <strong>pomaga pove\u010dati ob\u010dutek sitosti \u010dez dan<\/strong>, kar znatno zmanj\u0161a <strong>naknadni dnevni vnos kalorij.<\/strong>&nbsp;Druga \u0161tudija je potrdila ta u\u010dinek \u2013 ljudje, ki so <strong>presko\u010dili zajtrk<\/strong> ali premalo pojedli, so se nato<strong>prenajedli za kosilo in ve\u010derjo.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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>Poleg tega so ugotovili, da <strong>te\u017eji zajtrki pomagajo izbolj\u0161ati kakovost prehrane,<\/strong> saj obroki za zajtrk ponavadi <strong>vsebujejo ve\u010d hranilnih snovi in \u200b\u200bvlaknin.<\/strong>&nbsp;Seveda je vse odvisno od tega, kaj boste izbrali za zajtrk. \u010ce je to te\u017eka in mastna slanina ali sladek roglji\u010dek je lahko u\u010dinek ravno nasproten. \u010ce pa pose\u017eete po <strong>obilnih, hranilnih kosmi\u010dih ali jajcih,<\/strong> lahko dose\u017eete ve\u010d koristi. Redni zdravi obroki za zajtrk bodo pomagali <strong>izbolj\u0161ati ob\u010dutljivost za inzulin<\/strong> in zmanj\u0161ati tveganje za nastanek sladkorne bolezni. Vendar je tak\u0161ne \u0161tudije \u0161e vedno <strong>treba jemati z rezervo<\/strong> \u2013 velikokrat <strong>ne upo\u0161tevajo individualnega \u017eivljenjskega sloga udele\u017eencev ali izbire \u017eivil,<\/strong> ki igrajo pomembno vlogo pri uravnavanju telesne te\u017ee.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"zajtrk in izguba te\u017ee\" class=\"wp-image-177299\" width=\"843\" height=\"617\" title=\"zajtrk in izguba te\u017ee\" 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>Na primer, skupina znanstvenikov z univerze Monash v Melbournu v Avstraliji je <strong>analizirala 13 naklju\u010dnih kontroliranih testiranj na podro\u010dju zajtrka.<\/strong>&nbsp;Meta analiza rezultatov je pokazala, da so imeli <strong>udele\u017eenci,<\/strong> ki so <strong>zajtrkovali, ve\u010dji skupni dnevni vnos energije<\/strong> kot udele\u017eenci, ki niso zajtrkovali. In ravno ta \u0161tudija ka\u017ee, da <strong>dodajanje zajtrka morda ni dobra strategija za huj\u0161anje.<\/strong>&nbsp;Vendar pa so potrebna nadaljnja kakovostna naklju\u010dna kontrolirana testiranja, da se preu\u010di vloga zajtrka pri uravnavanju te\u017ee. Edini na\u010din, da ugotovimo, ali ima zajtrk <strong>pozitivno vlogo pri izgubi te\u017ee<\/strong>, je preu\u010diti izbiro dolo\u010denih \u017eivil in njihove u\u010dinke.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marion Nestle, doktorica znanosti, <strong>profesorica prehrane, prehranskih \u0161tudij in javnega zdravja na newyor\u0161ki univerzi,<\/strong> poudarja, da so \u0161tevilne \u0161tudije, ki <strong>dokazujejo pozitivnost zajtrka,<\/strong> financirale podjetje <em>Cereal Partners Worldwide<\/em>, ki je povezano z <em>Nestl\u00e9 in General Mills.<\/em>&nbsp;To pomeni, da podjetja, ki <strong>proizvajajo \u017eitarice za zajtrk, imajo korist od prodaje.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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\u010dek<\/strong><\/h3>\n\n\n\n<p>Zajtrk vam resni\u010dno <strong>lahko<\/strong> <strong>pomaga izgubiti kilograme<\/strong>, vendar to ni zaradi \u010dasovnega obdobja. Gre bolj za to, <strong>katero hrano izberete za zajtrk.<\/strong>&nbsp;\u010ce gre za obilen zajtrk z <strong>uravnote\u017eenim razmerjem ogljikovih hidratov, beljakovin in ma\u0161\u010dob,<\/strong> lahko dose\u017eete <strong>zadosten ob\u010dutek sitosti,<\/strong> kar bo povzro\u010dilo manj prenajedanja <strong>\u010dez dan.<\/strong>&nbsp;Kakor koli, \u010de presko\u010dite zajtrk, vam <strong>zaradi debelosti ni treba skrbeti.<\/strong>&nbsp;Vedno je treba <strong>spremljati va\u0161 celotni vnos energije \u010dez dan.<\/strong>&nbsp;To je tisto, kar je odgovorno za va\u0161e <strong>pove\u010danje telesne te\u017ee ali izgubo.<\/strong>&nbsp;Ne osredoto\u010dajte se na to, <strong>kdaj jeste, ampak na to, kaj jeste.<\/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=\"Zajtrk in izguba te\u017ee\" class=\"wp-image-177273\" width=\"843\" height=\"562\" title=\"Zajtrk in izguba te\u017ee\" 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=\"Zajtrk_in_raven_energije\"><\/span><strong>Zajtrk in raven energije<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vir energije v telesu je glukoza,<\/strong> ki jo pridobivamo iz ogljikovih hidratov. Nato se v telesu <strong>razgradi na glikogen<\/strong> in shrani kot energija in ma\u0161\u010doba. Ve\u010dina glikogena je <strong>shranjena v jetrih in v manj\u0161i koli\u010dini v mi\u0161icah.&nbsp;<\/strong>Ker <strong>ne moremo ustvariti dolgoro\u010dne zaloge glikogena<\/strong>, ga moramo jemati redno, in sicer vedno po iz\u010drpanju. To se obi\u010dajno pojavi po<strong> vadbi ali kateri koli drugi fizi\u010dni aktivnosti, med postom ali med spanjem.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"Zajtrk in raven energije\" class=\"wp-image-177260\" width=\"792\" height=\"843\" title=\"Zajtrk in raven 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>\u010cez no\u010d jetra razgradijo glukozo in jo sprostijo v krvni obtok kot glikogen, da <strong>ostanejo ravni krvnega sladkorja stabilne.&nbsp;<\/strong>Med spanjem jetra skrbijo, da imajo va\u0161i mo\u017egani <strong>dovolj energije za delovanje.<\/strong>&nbsp;Ko se zjutraj zbudite, je <strong>raven glikogena v telesu nizka<\/strong> in jo je treba <strong>takoj napolniti.<\/strong>&nbsp;Takoj, ko porabimo vso energijo, za\u010dne telo <strong>namesto glikogena razgrajevati ma\u0161\u010dobne kisline.<\/strong>&nbsp;\u010ce pa ogljikovih hidratov ni, se <strong>ma\u0161\u010dobne kisline le delno oksidirajo<\/strong>, kar lahko znatno<strong> zmanj\u0161a va\u0161o raven energije. <\/strong>To je glavni razlog, zakaj bi morali \u017eelodec napolniti s hrano takoj, ko se zbudite,<strong> predvsem bogato z zdravimi ogljikovimi hidrati in vlakninami,<\/strong> ter se izogibati <strong>te\u017eki mastni hrani.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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>V eni izmed raziskav je bilo <strong>ve\u010d deset udele\u017eencev razdeljenih v dve skupini,<\/strong> ena je zau\u017eila <strong>zajtrk z ogljikovimi hidrati in vlakninami,<\/strong> druga pa <strong>zajtrka sploh ni pojedla.<\/strong>&nbsp;Udele\u017eence so nato spremljali ve\u010d ur. Zaklju\u010dek \u0161tudije je bil, da so tisti, ki niso zajtrkovali, <strong>slab\u0161e re\u0161evali spominske teste in se po\u010dutili bolj iz\u010drpane<\/strong> od tistih, ki so zajtrkovali. Ve\u010d raziskav podpira to hipotezo, da je bilo <strong>rutinsko preskakovanje zajtrka povezano z zmanj\u0161ano telesno aktivnostjo, <\/strong>\u0161e posebej pred kosilom.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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 naklju\u010dna \u0161tudija je preu\u010devala udele\u017eence, ki so<strong> en teden zajtrkovali<\/strong>, <strong>naslednji teden pa presko\u010dili.<\/strong>&nbsp;Njihov vnos hrane so spremljali z uporabo <strong>dnevnikov hrane<\/strong>, <strong>porabo energije pa so ocenjevali s pedometri in merilniki sr\u010dnega utripa.<\/strong>&nbsp;Za vse udele\u017eence se dnevna raven energije med dvema poskusnima tednoma <strong>ni razlikovala.<\/strong> \u0160tudija je pokazala, da se je <strong>skupni vnos energije v 24 urah le minimalno spremenil.<\/strong>&nbsp;Vendar je treba poudariti, da so <strong>udele\u017eenci med raziskavo u\u017eivali razli\u010dne vrste hrane;<\/strong> \u010de bi se osredoto\u010dili na samo <strong>eno energijsko bogato \u017eivilo,<\/strong> bi se rezultati lahko<strong> bistveno razlikovali.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato se je \u0161e ena \u0161tudija osredoto\u010dila na <strong>dolo\u010deno vrsto hrane, zau\u017eite za zajtrk<\/strong> in njen vpliv na energijsko raven.&nbsp;\u017d<strong>ivila z ni\u017ejim glikemi\u010dnim indeksom (GI) in ve\u010djo vsebnostjo beljakovin pri zajtrku so povezana z vi\u0161jo energijsko ravnijo<\/strong>.&nbsp;Na podlagi tega raziskovalci priporo\u010dajo, da naj ima hrana za zajtrk nizek <strong>GI in visoko vsebnost beljakovin.<\/strong>&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[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\u010dek<\/strong><\/h3>\n\n\n\n<p>Redni zajtrk<strong> lahko vpliva na raven energije v na\u0161em telesu.<\/strong> Res pa je tudi, da obstaja razlika v tem, <strong>kateri vir hrane uporabljate za polnjenje energije.&nbsp;<\/strong>\u010ce za zajtrk izberete <strong>sladko hrano, polno preprostih sladkorjev ali fruktoze<\/strong>, se bodo va\u0161e energijske vrednosti zelo <strong>hitro iz\u010drpale.<\/strong>&nbsp;\u010ce pa se osredoto\u010dite na <strong>uravnote\u017eeno razmerje hranil in hrane z nizkim glikemi\u010dnim indeksom<\/strong>, se boste<strong> zjutraj morda po\u010dutili bolj vitalne.<\/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=\"Izberite zajtrk bogat z OH in vlakninami\" class=\"wp-image-177247\" width=\"843\" height=\"562\" title=\"Izberite zajtrk bogat z OH in vlakninami\" 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=\"Poslusajte_svoje_telo\"><\/span><strong>Poslu\u0161ajte svoje telo<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160e vedno niste prepri\u010dani, ali je zajtrk <strong>najpomembnej\u0161i obrok dneva?&nbsp;<\/strong>Ker se \u0161tudije <strong>med seboj razlikujejo<\/strong> in vsaka zagotavlja <strong>neizpodbitne dokaze<\/strong>, se ne zana\u0161ajte nanje, ampak<strong> poslu\u0161ajte svoje telo.<\/strong>&nbsp;Na koncu se morate sami odlo\u010diti, <strong>katera prehranjevalna navada je za vas najbolj\u0161a.<\/strong>&nbsp;Ne glede na to, ali se boste odlo\u010dili <strong>za zajtrk ali ga presko\u010dili<\/strong>, ne pozabite na svoj <strong>skupni dnevni vnos energije.<\/strong>&nbsp;To lahko preprosto ugotovite s <strong>spletnimi kalkulatorji<\/strong>, vendar v povpre\u010dju zna\u0161a od 2000 do 2500 kalorij, odvisno od spola, starosti in telesne aktivnosti.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"Poslu\u0161ajte svoje telo\" class=\"wp-image-177234\" width=\"843\" height=\"563\" title=\"Poslu\u0161ajte svoje telo\" 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>\u010ce <strong>izpolnite svoj dnevni vnos energije<\/strong>, vam ni treba skrbeti za pridobivanje te\u017ee. \u010ce pa \u017eelite shuj\u0161ati, se morate osredoto\u010diti na <strong>kalori\u010dni deficit<\/strong>, med katerim mora biti va\u0161a <strong>dnevna poraba vi\u0161ja<\/strong> od <strong>va\u0161ega vnosa.<\/strong> Hkrati morate poskrbeti, da va\u0161a vsakodnevna prehrana<strong> vsebuje zadostno koli\u010dino pomembnih hranilnih snovi \u2013 ogljikove hidrate, beljakovine, ma\u0161\u010dobe in vlaknine.<\/strong>&nbsp;Le tako <strong>boste dosegli vse svoje cilje na podro\u010dju prehrane in huj\u0161anja.<\/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_zdrav_zajtrk\"><\/span><strong>Ideje za zdrav zajtrk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce vas skrbi, <strong>katera hrana je najbolj\u0161a<\/strong> za zdrav in uravnote\u017een zajtrk, je tu nekaj nasvetov:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Izberite polnozrnata \u017eivila<\/strong> \u2013 polnozrnata \u017eita in kruh z visoko vsebnostjo vlaknin lahko pomagajo vzdr\u017eevati optimalno raven sladkorja v krvi in \u200b\u200bprepre\u010dijo padec energije zjutraj. Izbirate lahko med \u0161iroko paleto <a title=\"\u017ditarice\" href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" rel=\"noopener noreferrer\">\u017eitarice<\/a>, <a title=\"Kosmi\u010di\" href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" rel=\"noopener noreferrer\">kosmi\u010di<\/a> ali <a title=\"\u017ditarice in musli\" href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" rel=\"noopener noreferrer\">\u017eitaric in m\u00fceslijev<\/a> ali pa si pripravite <a href=\"https:\/\/gymbeam.si\/kase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161o<\/a>. Pri izbiri \u017eit pa si dobro oglejte prehransko tabelo in sestavo. \u010ce vsebujejo naslednje osnovne podatke, so ravno prave za vas:<strong> 5 g ali ve\u010d vlaknin na porcijo, manj kot 300 mg natrija na porcijo, manj kot 5 g sladkorja na porcijo, \u017eito je navedeno kot prva postavka na seznamu sestavin.<\/strong><\/li><li><strong>Izberite \u017eivila z ve\u010djo vsebnostjo beljakovin<\/strong> \u2013 odli\u010dna izbira je gr\u0161ki jogurt, ki vsebuje ve\u010d beljakovin kot navadni jogurt. Lahko pose\u017eete tudi po<a title=\"Jajca\" href=\"https:\/\/gymbeam.si\/jajca\" target=\"_blank\" rel=\"noopener noreferrer\"> jajcih<\/a> ali razli\u010dnih vrstah <a title=\"Ore\u0161\u010dki in semena\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noopener noreferrer\">ore\u0161\u010dkov<\/a> in <a title=\"Masla iz ore\u0161\u010dkov\" href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" rel=\"noopener noreferrer\">maslih iz ore\u0161\u010dkov<\/a>, ki so prav tako polni zdravih ma\u0161\u010dob.<\/li><li><strong>Smoothie kot odli\u010dna izbira za zajtrk<\/strong> \u2013 so hitri, enostavni za pripravo in z izborom pravih \u017eivil so tudi odli\u010den vir hranil. Zdru\u017eite <a title=\"Suho sadje\" href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" rel=\"noopener noreferrer\">sadje<\/a>, sok, \u017eitarice ali druge sestavine, zme\u0161ajte jih in va\u0161 osve\u017eujo\u010di zajtrk je pripravljen.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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 zdrav zajtrk\" class=\"wp-image-177312\" width=\"843\" height=\"632\" title=\"Ideje za zdrav zajtrk\" 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 ve\u010d \u0161e idej obi\u0161\u010dite na\u0161 <a title=\"Blog\" href=\"https:\/\/gymbeam.si\/blog\/\" target=\"_blank\" rel=\"noopener noreferrer\">blog<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Verjamemo, da je na\u0161 \u010dlanek o tem, ali je zajtrk res najpomembnej\u0161i obrok dneva, odgovoril na vsa va\u0161a vpra\u0161anja. Ali spadate med ljudi, ki ne zajtrkujejo, ali med tiste, ki si ne predstavljajo, da bi za\u010deli svoj dan druga\u010de?&nbsp;Delite svoje izku\u0161nje v komentarjih in ne pozabite <strong>deliti<\/strong> na\u0161ega \u010dlanka.<\/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>Zajtrkovati ali ne? To je vpra\u0161anje, na katerega mnogi i\u0161\u010dejo odgovore. \u017de na\u0161e babice so trdile, da je zajtrk osnova dneva, dal vam bo energijo in ni ni\u010d bolj\u0161ega kot jesti do sitosti, ko se zbudite. Zato smo raziskali kaj je res glede izjave &#8220;zajtrk je najpomembnej\u0161i obrok dneva&#8221;.<\/p>\n","protected":false},"author":22,"featured_media":177411,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6531,7359,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-218451","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-energija-sl","9":"tag-prehrana-sl","10":"tag-zdravje","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 zajtrk najpomembnej\u0161i obrok dneva ali stari mit? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je zajtrk res osnova dneva? 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