{"id":247530,"date":"2020-09-15T08:53:00","date_gmt":"2020-09-15T06:53:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247530"},"modified":"2023-09-01T13:34:39","modified_gmt":"2023-09-01T11:34:39","slug":"beljakovine-in-hujsanje-kako-beljakovine-vplivajo-na-hujsanje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/beljakovine-in-hujsanje-kako-beljakovine-vplivajo-na-hujsanje\/","title":{"rendered":"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?"},"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\/beljakovine-in-hujsanje-kako-beljakovine-vplivajo-na-hujsanje\/#Beljakovine_%E2%80%93_pomembno_makrohranilo_za_izgubo_telesne_teze\" title=\"Beljakovine &#8211; pomembno makrohranilo za izgubo telesne te\u017ee\">Beljakovine &#8211; pomembno makrohranilo za izgubo telesne 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\/beljakovine-in-hujsanje-kako-beljakovine-vplivajo-na-hujsanje\/#4_razlogi_za_uzivanje_beljakovin_med_hujsanjem\" title=\"4 razlogi za u\u017eivanje beljakovin med huj\u0161anjem\">4 razlogi za u\u017eivanje beljakovin med huj\u0161anjem<\/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\/beljakovine-in-hujsanje-kako-beljakovine-vplivajo-na-hujsanje\/#Povecan_vnos_beljakovin_ni_visokobeljakovinska_dieta\" title=\"Pove\u010dan vnos beljakovin ni visokobeljakovinska dieta\">Pove\u010dan vnos beljakovin ni visokobeljakovinska dieta<\/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\/beljakovine-in-hujsanje-kako-beljakovine-vplivajo-na-hujsanje\/#Katera_vrsta_beljakovin_je_najboljsa_za_hujsanje\" title=\"Katera vrsta beljakovin je najbolj\u0161a za huj\u0161anje?\">Katera vrsta beljakovin je najbolj\u0161a za huj\u0161anje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/beljakovine-in-hujsanje-kako-beljakovine-vplivajo-na-hujsanje\/#Namigi_nasveti_in_zakljucne_misli\" title=\"Namigi, nasveti in zaklju\u010dne misli\">Namigi, nasveti in zaklju\u010dne misli<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">V zadnjem \u010dasu je <strong>pove\u010dana vsebnost beljakovin<\/strong> zelo priljubljena sestavina mnogih izdelkov. <strong>Mit<\/strong> o tem, da je ve\u010dji vnos beljakovin potreben <strong>samo<\/strong> <strong>za \u0161portnike<\/strong> in aktivne ljudi, ki \u017eelijo pospe\u0161iti <strong>rast svojih mi\u0161ic<\/strong>, je kon\u010dno ovr\u017een. Poudarek na beljakovinah je osnova za vsakodnevno funkcioniranje, <strong>vzdr\u017eevanje mi\u0161i\u010dne mase<\/strong> ali <strong>huj\u0161anje.&nbsp;<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Beljakovine_%E2%80%93_pomembno_makrohranilo_za_izgubo_telesne_teze\"><\/span>Beljakovine &#8211; pomembno makrohranilo za izgubo telesne te\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Izraz protein (beljakovina)<\/span><\/strong><span lang=\"SL\"> izvira iz gr\u0161ke besede <em>pr\u014dteios<\/em> in pomeni <strong>primarni, osnovni.<\/strong> Skupaj z ma\u0161\u010dobami, ogljikovimi hidrati in vodo spadajo med <strong>makrohranila<\/strong>, ki jih \u010dlovek potrebuje za pravilno delovanje telesa. Beljakovine so velike molekule, katerih <strong>verige so sestavljene iz kombinacij aminokislin.<\/strong> Dejansko so osnova v \u010dlove\u0161kem telesu, saj brez beljakovin v organizmu ne more delovati nobena celica. Njihove funkcije lahko razdelimo <strong>na tri osnovna podro\u010dja<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3] [4]<\/span>:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>zagotavljanje razvoja in rasti mi\u0161ic, kosti, las in ko\u017ee<\/li><li>proizvodnja protiteles, hormonov in drugih pomembnih snovi<\/li><li>vir energije za celice in tkiva v telesu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010clove\u0161ko telo<strong> pridobiva beljakovine s prehrano<\/strong> ali v obliki <strong>prehranskih dopolnil.<\/strong> \u017divila z <strong>najvi\u0161jo vsebnostjo beljakovin<\/strong> so <span style=\"color: #ff6600;\">[1]<\/span>:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>meso &#8211; vse vrste &#8220;rde\u010dega mesa&#8221; in perutnina<\/li><li>ribe in morski sade\u017ei<\/li><li>jajca in mle\u010dni izdelki<\/li><li>stro\u010dnice in ore\u0161\u010dki<\/li><li>nekatere vrste \u017eit<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/656_8996_aktu_l.jpg\" alt=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\" width=\"843\" height=\"562\" title=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\"\/><\/figure><\/div>\n\n\n\n<p><span lang=\"SL\">Viri beljakovin lahko <strong>glede na vsebnost esencialnih aminokislin<\/strong> razdelimo v tri osnovne kategorije <span style=\"color: #ff6600;\">[2]<\/span>:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Polnovredne beljakovine<\/strong> &#8211; vsebujejo vse esencialne aminokisline in vklju\u010dujejo \u017eivalske izdelke, kot so meso, jajca in mle\u010dni izdelki.<\/li><li><strong>Beljakovine, ki niso polnovredne<\/strong> &#8211; vsebujejo vsaj eno aminokislino, predvsem rastlinske beljakovine, kot so grah, stro\u010dnice ali \u017eita.<\/li><li><strong>Dodatne beljakovine<\/strong> &#8211; to je kombinacija dveh ali ve\u010d \u017eivil, ki vsebujejo beljakovine, ki niso polnovredne. S kombiniranjem lahko dobimo popoln vir beljakovin.<\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_razlogi_za_uzivanje_beljakovin_med_hujsanjem\"><\/span>4 razlogi za u\u017eivanje beljakovin med huj\u0161anjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Huj\u0161anje je postopek, namenjen <strong>spreminjanju va\u0161ega \u017eivljenjskega sloga<\/strong> za <strong>zmanj\u0161anje zalog ma\u0161\u010dob<\/strong> in <strong>telesne te\u017ee.<\/strong> <strong>Sprememba prehrane<\/strong> je pomemben del te preobrazbe in je <strong>ne smemo izvajati brez<\/strong> zadostnega <strong>vnosa beljakovin.<\/strong> Zadostna koli\u010dina beljakovin je v prehrani pomembna iz ve\u010d razlogov.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Proizvajajo in uravnavajo hormone<\/h3>\n\n\n\n<p><span lang=\"SL\">Za <strong>proizvodnjo hormonov<\/strong> je potrebnih ve\u010d beljakovin, zahvaljujo\u010d katerim <strong>lahko organi in celice med seboj komunicirajo.<\/strong> Tudi mo\u017egani sprejemajo signale prek hormonov, katerih raven se razlikuje glede na to, kaj jeste. Pove\u010dan vnos beljakovin<strong> zvi\u0161a raven hormonov sitosti &#8211; GLP-1, peptida YT in holecistokinina.<\/strong> Poleg tega <strong>zmanj\u0161uje raven grelina, hormona lakote.<\/strong> Te hormonske spremembe vodijo do <strong>ob\u010dutnega zmanj\u0161anja lakote,<\/strong> kar je pomemben dejavnik pri huj\u0161anju.&nbsp;<span style=\"color: #ff6600;\">[5] [15]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Zmanj\u0161ujejo apetit<\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Uravnavanje hormonov<\/span><\/strong><span lang=\"SL\"> vodi do <strong>sprememb v apetitu<\/strong> in potrebe po vnosu kalorij. Po mnenju nekaterih raziskav pove\u010dan vnos beljakovin<strong> zmanj\u0161uje dnevni vnos kalorij.<\/strong> Glede na rezultate raziskave iz leta 2005 je <strong>pove\u010danje kalorij iz beljakovin za 30%<\/strong> povzro\u010dilo <strong>zmanj\u0161anje celodnevnega vnosa za 441 kalorij.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[16]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/nrd-FDQFZHY9iG4-unsplash.jpg\" alt=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\" width=\"843\" height=\"562\" title=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\"\/><\/figure><\/div>\n\n\n\n<p><span lang=\"SL\">Beljakovine lahko vplivajo tudi na <strong>eno najve\u010djih te\u017eav<\/strong> pri dr\u017eanju diete, saj vplivajo na <strong>apetit in ve\u010derno prenajedanje.<\/strong> Ve\u010derni obiski hladilnika so pogost razlog za <strong>neuspeh pri huj\u0161anju.<\/strong> Raziskovalci so ugotovili, da se s pove\u010danjem kalorij iz beljakovin za 25% <strong>apetit zmanj\u0161a za 60%<\/strong>, <strong>\u017eelja po poznih ve\u010dernih prigrizkih pa za 50%.&nbsp;<\/strong><span style=\"color: #ff6600;\">[16]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Vzdr\u017eujejo in obnavljajo mi\u0161ice<\/h3>\n\n\n\n<p><span lang=\"SL\">Med postopkom huj\u0161anja ne izgubljate samo ma\u0161\u010dobnih zalog, temve\u010d je tudi <strong>zmanj\u0161anje mi\u0161i\u010dne mase<\/strong> pogost stranski u\u010dinek. Drugi mo\u017eni stranski u\u010dinek je <strong>zmanj\u0161anje presnovne frekvence,<\/strong> kar pomeni, da <strong>pokurite manj kalorij<\/strong> kot pred izgubo telesne te\u017ee. Raziskave so potrdile, da vnos beljakovin pozitivno vpliva na <strong>prilagajanje presnovne frekvence.<\/strong> Idealna re\u0161itev za zmanj\u0161anje ma\u0161\u010dobe brez izgube mi\u0161ic je kombinacija <strong>ve\u010djega vnosa beljakovin in treninga mo\u010di.&nbsp;<\/strong><span style=\"color: #ff6600;\">[16]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_1349.JPG\" alt=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\" width=\"843\" height=\"562\" title=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Pomagajo pri kurjenju kalorij<\/h3>\n\n\n\n<p><span lang=\"SL\">\u010clove\u0161ko telo nekaj zau\u017eitih kalorij porabi za prebavo in presnovo hrane, temu pojavu pa re\u010demo <strong>toplotni u\u010dinek hrane.<\/strong> Raziskave se s to\u010dnimi vrednostmi toplotnega u\u010dinka ne strinjajo, vendar je jasno, da <strong>imajo beljakovine bistveno ve\u010dji toplotni u\u010dinek<\/strong> kot ogljikovi hidrati in ma\u0161\u010dobe. Leta 2004 je bila izvedena raziskava, ki je merila u\u010dinek hranil na termogenezo.&nbsp;Glede na rezultate je <strong>toplotni u\u010dinek beljakovin 20-30%,<\/strong> pri ogljikovih hidratih 5-10%, pri ma\u0161\u010dobah pa le 0-3%. To pomeni, da bo 20-30% kalorij iz beljakovin zgorelo med presnovo in prebavnim procesom. <span style=\"color: #ff6600;\">[16]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Povecan_vnos_beljakovin_ni_visokobeljakovinska_dieta\"><\/span>Pove\u010dan vnos beljakovin ni visokobeljakovinska dieta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Visokobeljakovinske diete<\/span><\/strong><span lang=\"SL\"> \u017ee nekaj \u010dasa u\u017eivajo <strong>veliko priljubljenost<\/strong>, ta dieta pa je povezana s pove\u010danim vnosom beljakovin. Vendar pa imeti dovolj beljakovin <strong>ne pomeni, da ste na visokobeljakovinski dieti.<\/strong> Pri tej vrsti diete je bistven <strong>ve\u010dji dele\u017e kalorij iz beljakovin<\/strong>, vendar pogosto vklju\u010duje tudi <strong>zmanj\u0161anje ogljikovih hidratov.<\/strong> Med najpogosteje <strong>zmanj\u0161ana \u017eivila<\/strong> in obroke spadajo predelana \u017eivila, pecivo, sladkarije, testenine in ri\u017e.&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/span> &nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Obstaja ve\u010d prehranskih na\u010drtov, ki jih lahko uvrstimo med visokobeljakovinske, verjetno je <strong>najbolj znana vrsta Atkinsova dieta.<\/strong> To vrsto diete je odkril dr. Atkins v 70. letih prej\u0161njega stoletja, njen cilj pa je, da organizem preide v ketozo. Pri tej dieti lahko zau\u017eijete <strong>poljubno koli\u010dino beljakovin in ma\u0161\u010dob,<\/strong> hkrati pa morate znatno <strong>zmanj\u0161ati vnos ogljikovih hidratov.<\/strong> Posledi\u010dno naj bi pomanjkanje ogljikovih hidratov povzro\u010dilo, da <strong>presnova kuri ma\u0161\u010dobo namesto glukoze.&nbsp;<\/strong><span style=\"color: #ff6600;\">[5] [6]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/beef-1239187_1920.jpg\" alt=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\" width=\"843\" height=\"562\" title=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\"\/><\/figure><\/div>\n\n\n\n<p><strong><span lang=\"SL\">U\u010dinki visokobeljakovinske diete<\/span><\/strong><span lang=\"SL\"> in njen vpliv na rast mi\u0161ic in\/ali huj\u0161anje so bili <strong>predmet mnogih raziskav.<\/strong> Ve\u010d raziskav je pokazalo pomembnost tak\u0161nih diet <strong>v kraj\u0161em \u010dasovnem obdobju,<\/strong> vendar <strong>dolgoro\u010dni intervali zahtevajo nadaljnje raziskave.<\/strong> Nekatere \u0161tudije ka\u017eejo na <strong>zdravstvene te\u017eave pri dolgoro\u010dnem dr\u017eanju<\/strong> te diete. Avtorji \u0161tudije iz leta 2014 opozarjajo na morebitno <strong>pove\u010danje kislega okolja v ledvicah<\/strong> in tveganje za zdravstvene te\u017eave zaradi ve\u010djega <strong>vnosa \u017eivalskih ma\u0161\u010dob.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5] [15]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Drugi razlog za zaskrbljenost pri visokobeljakovinski dieti je <strong>zmanj\u0161anje ogljikovih hidratov,<\/strong> kar lahko privede do dolo\u010denih zdravstvenih te\u017eav. <strong>Pomanjkanje ogljikovih hidratov<\/strong> v prehrani ogro\u017ea otroke in mlade, saj lahko povzro\u010di podhranjenost. Medtem pa ve\u010dina raziskav potrjuje, da je <strong>visokobeljakovinska dieta<\/strong> koristna za <strong>zmanj\u0161anje telesne te\u017ee<\/strong>, vsaj za kratek \u010das. <strong>Idealna re\u0161itev<\/strong> za dolgoro\u010dno prilagajanje prehrane <strong>ni v celoti odstraniti ogljikove hidrate,<\/strong> temve\u010d jih zau\u017eiti v ustreznih koli\u010dinah za doseganje zastavljenih ciljev. <span style=\"color: #ff6600;\">[5] [15]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_vrsta_beljakovin_je_najboljsa_za_hujsanje\"><\/span>Katera vrsta beljakovin je najbolj\u0161a za huj\u0161anje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Na trgu je ve\u010d vrst beljakovin v obliki prehranskih dopolnil. Vsaka je odli\u010den vir za <strong>doseganje izgube telesne te\u017ee<\/strong> ali drugih zastavljenih ciljev. Med njimi je nekaj razlik, ki vam bodo morda bolj ustrezale, zato smo za vas pripravili seznam <strong>najpogostej\u0161ih virov beljakovin<\/strong> v obliki beljakovinskega pra\u0161ka.&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Sirotkine beljakovine<\/h3>\n\n\n\n<p><span lang=\"SL\">Sirotkine beljakovine so <strong>eden najbolj priljubljenih virov beljakovin<\/strong>, ki vsebujejo vse esencialne aminokisline in jih zato smatramo za <strong>vir polnovrednih beljakovin.<\/strong> Gre za me\u0161anico <strong>sirotkinih beljakovin,<\/strong> ki je stranski proizvod pri proizvodnji sira. <a title=\"Just Whey - GymBeam\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Sirotkine beljakovine<\/span><\/a> so visokokakovostne, dobro prebavljive in imajo malo laktoze. Tr\u017eijo se v obliki koncentrata, ki vsebuje 39-89% beljakovin in izolata ali hidrolizata z 90-95% vsebnostjo beljakovin.&nbsp;<span style=\"color: #ff6600;\">[8] [9] [10]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Meta analiza iz leta 2018 vklju\u010duje <strong>9 raziskav<\/strong> o <strong>vplivu sirotkinih beljakovin na huj\u0161anje<\/strong> pri ljudeh s prekomerno telesno te\u017eo in debelostjo. Pri skupinah, ki so u\u017eivale sirotkine beljakovine, rezultati ka\u017eejo znatno <strong>zmanj\u0161anje telesne te\u017ee, nemastne<\/strong> in <strong>mastne telesne mase.<\/strong> Poleg tega so bile ugotovljene izbolj\u0161ave v <strong>kardiovaskularnem sistemu,<\/strong> zlasti v <strong>krvnem tlaku, holesterolu ali ravni krvnega sladkorja.&nbsp;<\/strong><span style=\"color: #ff6600;\">[18] [19]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Vpliv sirotkinih beljakovin na <strong>pove\u010danje sitosti<\/strong> je bil opredeljen v \u0161tudiji, katere udele\u017eenci so bili razdeljeni v skupine glede na vrsto in koli\u010dino beljakovin. Cilj raziskave je bil primerjati u\u010dinek zajtrkov z vsebnostjo <strong>sirotkinih, sojinih<\/strong> ali <strong>kazeinskih<\/strong> <strong>beljakovin z 10% ali 25% dele\u017eem beljakovin v hrani.<\/strong> Pri <strong>10%<\/strong> <strong>ravni<\/strong> beljakovin so <strong>sirotkine beljakovine zmanj\u0161ale lakoto<\/strong> bolj kot drugi viri. Pri <strong>25% dele\u017eu beljakovin<\/strong> ni bilo <strong>razlik v sitosti<\/strong>, vendar so sirotkine beljakovine povzro\u010dile <strong>najmo\u010dnej\u0161e reakcije<\/strong> s <strong>hormonom GLP-1 in inzulinom<\/strong>. Na podlagi rezultatov je razvidno, da se razlike v sitosti med beljakovinami pojavijo, ko vrednosti dolo\u010denih aminokislin prese\u017eejo dolo\u010dene pragove. To pomeni, da \u010de si za zajtrk naredite kosmi\u010de in vanj vklju\u010dite <strong>10% beljakovin,<\/strong> <strong>vas bodo sirotkine beljakovine najbolj nasitile.<\/strong> \u010ce je <strong>vsebnost beljakovin 25%, vir<\/strong> beljakovin <strong>ni pomemben,<\/strong> saj so vrednosti aminokislin v vseh primerih vi\u0161je.&nbsp;<span style=\"color: #ff6600;\">[18] [20]&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">V nadaljnji meta analizi ve\u010d \u0161tudij so potrdili u\u010dinek u\u017eivanja beljakovin v kombinaciji s treningom mo\u010di. Udele\u017eenci, ki so <strong>vadili z ute\u017emi<\/strong> in hkrati <strong>u\u017eivali sirotkine beljakovine,<\/strong> so merili <strong>pove\u010danje mi\u0161i\u010dne mase<\/strong> v zgornjem in spodnjem delu telesa.&nbsp; [8] <strong>Sirotkine beljakovine<\/strong> so <strong>najbolj priljubljen vir beljakovin<\/strong>, saj so lahko dostopne, vsebujejo vsebuje vse esencialne aminokisline in so tudi dobro topne. \u017delite izvedeti ve\u010d o <strong>prednostih sirotkinih beljakovin?&nbsp;<\/strong>Preberite na\u0161 \u010dlanek &#8211; <a title=\"Katere beljakovine izbrati? Sirotkin koncentrat, izolat ali hidrolizat?\" href=\"https:\/\/gymbeam.si\/blog\/katere-beljakovine-izbrati-sirotkin-koncentrat-izolat-ali-hidrolizat\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Katere beljakovine izbrati? Sirotkin koncentrat, izolat ali hidrolizat?<\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4C6464EF-25E4-4306-9A91-D06834AC261E.jpeg\" alt=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\" width=\"843\" height=\"562\" title=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">   <\/h3>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Kazein&nbsp; &nbsp; &nbsp;<\/h3>\n\n\n\n<p><span lang=\"SL\">Poleg sirotkinih beljakovin mleko proizvaja tudi <a title=\"No\u010dne beljakovine\" href=\"https:\/\/gymbeam.si\/nocni-proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">kazein<\/span><\/a>, ki predstavlja <strong>80% celotne vsebnosti beljakovin v mleku.&nbsp;<\/strong>Medtem ko so sirotkine beljakovine <strong>topne v vodi, je kazein<\/strong> <strong>netopni del<\/strong> mle\u010dnih beljakovin. Je <strong>vir polnovrednih beljakovin<\/strong>, ki se razlikuje od sirotkinih beljakovin v \u010dasu, ko ga \u010dlove\u0161ko telo porabi.<strong> Dalj\u0161i<\/strong> <strong>\u010dasi<\/strong> <strong>prebave<\/strong> kazeina povzro\u010dajo <strong>dalj\u0161i ob\u010dutek sitosti,<\/strong> kar je zelo koristno pri huj\u0161anju.&nbsp;<span style=\"color: #ff6600;\">[8] [11]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Jaj\u010dne beljakovine<\/h3>\n\n\n\n<p><span lang=\"SL\">Jaj\u010dne beljakovine se proizvajajo iz jaj\u010dnih beljakov, ki se lo\u010dijo in nato dehidrirajo. En 30 g odmerek predstavlja pribli\u017eno 105 kalorij in 23 gramov beljakovin.&nbsp;<a title=\"Jaj\u010dni albumin - GymBeam\" href=\"https:\/\/gymbeam.si\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Jaj\u010dne beljakovine<\/span><\/a> so idealna alternativa za ljudi z <strong>mle\u010dno intoleranco<\/strong> ali <strong>paleo dieto.<\/strong> So vir vitaminov in mineralov, ki jih najdemo v jajcih, imajo pa tudi <strong>malo ma\u0161\u010dob in ogljikovih hidratov.&nbsp;<\/strong><span style=\"color: #ff6600;\">[8] [12]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Sojine beljakovine<\/h3>\n\n\n\n<p><span lang=\"SL\"><a title=\"Izolat sojinih beljakovin\" href=\"https:\/\/gymbeam.si\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Sojine beljakovine<\/span><\/a> so rastlinski vir vseh esencialnih aminokislin in se zato uvr\u0161\u010dajo med <strong>polnovredne beljakovine.<\/strong> Gre za izdelek, ki je <strong>primeren za vegetarijance, vegane<\/strong> in ljudi, ki i\u0161\u010dejo alternativo za beljakovine iz \u017eivalskih virov.&nbsp;<span style=\"color: #ff6600;\">[8]&nbsp;<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/pk-56_websize.jpg\" alt=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\" width=\"843\" height=\"562\" title=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Ri\u017eeve beljakovine&nbsp; &nbsp;<\/h3>\n\n\n\n<p><a title=\"Ri\u017eeve beljakovine - GymBeam\" href=\"https:\/\/gymbeam.si\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ri\u017eeve beljakovine<\/a> so <strong>rastlinski vir beljakovin<\/strong>, za katerega velja, da ni polnovreden, saj vsebuje le majhno koli\u010dino lizina. Leta 2013 je bila izvedena raziskava, v kateri so primerjali <strong>u\u010dinek<\/strong> <strong>ri\u017eevih in sirotkinih beljakovin<\/strong> na izgubo telesne te\u017ee. Preiskovanci so bili razdeljeni v dve skupini in so imeli nalogo zau\u017eiti <strong>48 g beljakovin v dneh, ko trenirajo.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8] [13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Udele\u017eenci so 8 tednov trenirali 3-krat na teden in zau\u017eili <strong>beljakovine takoj po treningu.<\/strong> Ob koncu raziskovalnega obdobja je pri\u0161lo do pomembnih <strong>sprememb v ma\u0161\u010dobi, mi\u0161i\u010dni masi in mo\u010di<\/strong> pri obeh skupinah. Rezultati so potrdili, da so ri\u017eeve beljakovine enako u\u010dinkovite pri zmanj\u0161evanju telesne te\u017ee kot sirotkine beljakovine.&nbsp;<span style=\"color: #ff6600;\">[8] [13] [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=\"is-style-default wp-block-heading\">Koliko beljakovin je treba zau\u017eiti med huj\u0161anjem?<\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Priporo\u010deni dnevni vnos beljakovin<\/span><\/strong><span lang=\"SL\"> se razlikuje glede na to, ali je va\u0161 cilj <strong>rast mi\u0161ic<\/strong> ali <strong>huj\u0161anje.<\/strong> Drug pomemben parameter je <strong>va\u0161a telesna te\u017ea.<\/strong> Za bolj\u0161o predstavo si oglejte tabele, kjer boste na\u0161li dnevne vnose beljakovin na 1 kg telesne te\u017ee in pretvorbo v povpre\u010dno telesno te\u017eo.&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Beljakovine<\/strong><\/center><\/th><\/tr><tr><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Oseba brez fizi\u010dne aktivnosti<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g\/kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Debela oseba<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 &#8211; 1,5 g\/kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aktivna oseba z namenom vzdr\u017eevanja telesne te\u017ee, zmogljivosti in regeneracije organizma<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 &#8211; 1,6 g\/kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aktivna oseba za izgradnjo mi\u0161i\u010dne mase<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 &#8211; 2,4 g\/kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aktivna oseba za zmanj\u0161anje telesne te\u017ee<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 &#8211; 2,7 g\/kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Dnevni vnos beljakovin za mo\u0161kega, te\u017ekega 80 kg<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Dnevni vnos beljakovin za \u017eensko, te\u017eko 60 kg<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Oseba brez fizi\u010dne aktivnosti<\/td><td class=\"has-text-align-center\" data-align=\"center\">96 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">72 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aktivna oseba z namenom vzdr\u017eevanja telesne te\u017ee, zmogljivosti in regeneracije organizma<\/td><td class=\"has-text-align-center\" data-align=\"center\">112 &#8211; 128 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 &#8211; 96 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aktivna oseba za izgradnjo mi\u0161i\u010dne mase<\/td><td class=\"has-text-align-center\" data-align=\"center\">112 &#8211; 192 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 &#8211; 144 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aktivna oseba za zmanj\u0161anje telesne te\u017ee<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 &#8211; 216 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">108 &#8211; 162 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/1CA63BF0-F692-4F98-AC1B-109EF5DB9B3B.jpg\" alt=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\" width=\"843\" height=\"562\" title=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Namigi_nasveti_in_zakljucne_misli\"><\/span>Namigi, nasveti in zaklju\u010dne misli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Beljakovinski napitki niso popolno nadomestilo za uravnote\u017eeno prehrano.<\/strong> Ne pozabite u\u017eivati tudi drugih hranil, kot so <strong>vlaknine, vitamini, minerali,<\/strong> v svojo prehrano pa ne pozabite vklju\u010diti tudi ustrezne koli\u010dine <strong>kompleksnih ogljikovih hidratov in zdravih ma\u0161\u010dob<\/strong>.<\/li><li>\u017divila, bogata z beljakovinami, so pogosto <strong>vir drugih hranil,<\/strong> kot so <strong>vitamini skupine B, \u017eelezo in cink.<\/strong><\/li><li>Nekateri beljakovinski napitki lahko vsebujejo tudi razna <strong>sladila,<\/strong> zato poleg vnosa beljakovin preverite tudi vsebnost ogljikovih hidratov.<\/li><li>Vnos beljakovin je <strong>neodvisen od spola.<\/strong> Ni\u017eji odmerki beljakovin pri \u017eenskah so posledica njihove <strong>manj\u0161e telesne te\u017ee<\/strong> in morda <strong>druga\u010dnih fitnes ciljev.<\/strong> <span style=\"color: #ff6600;\">[3] [17]<\/span><\/li><\/ol>\n\n\n\n<p><span lang=\"SL\">V medijih se nenehno pojavljajo sodobne diete in \u010darobna sredstva, ki naj bi vam pomagala, da se znebite <strong>odve\u010dne ma\u0161\u010dobe<\/strong>. Toda najbolj naravna pomo\u010d pri huj\u0161anju <strong>so beljakovine<\/strong>, ki podpirajo va\u0161o presnovo, rast mi\u0161ic in ustavijo ve\u010derno prenajedanje. Ne glede na to, ali se odlo\u010dite za beljakovine iz \u017eivil ali prehranska dopolnila, boste s tem zagotovili, da <strong>procesi v telesu delujejo pravilno,<\/strong> hkrati pa boste lahko <strong>prilagajali svojo telesno te\u017eo.<\/strong>&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Verjamemo, da ste se nau\u010dili vsega pomembnega <strong>o beljakovinah in njihovem pomenu med huj\u0161anjem.&nbsp;<\/strong>\u017delite o tej temi obvestiti tudi svoje prijatelje?&nbsp;<strong>Podprite \u010dlanek z deljenjem.<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Beljakovine v telesu vplivajo na procese, ki pomagajo uspe\u0161no zmanj\u0161evati telesno te\u017eo. Odkrijte vire in pomen beljakovin za u\u010dinkovito huj\u0161anje.<\/p>\n","protected":false},"author":25,"featured_media":110518,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7131,6483,6375],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-247530","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","9":"tag-beljakovine-v-prahu","10":"tag-dieeta","11":"tag-hujsanje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Beljakovine v telesu vplivajo na procese, ki pomagajo uspe\u0161no zmanj\u0161evati telesno te\u017eo. 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