{"id":248117,"date":"2020-01-24T10:10:00","date_gmt":"2020-01-24T09:10:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248117"},"modified":"2023-09-05T20:25:43","modified_gmt":"2023-09-05T18:25:43","slug":"8-mitov-o-hujsanju-ki-vas-ovirajo-pri-doseganju-zelenih-rezultatov","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/8-mitov-o-hujsanju-ki-vas-ovirajo-pri-doseganju-zelenih-rezultatov\/","title":{"rendered":"8 mitov o huj\u0161anju, ki vas ovirajo pri doseganju \u017eelenih rezultatov"},"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\/8-mitov-o-hujsanju-ki-vas-ovirajo-pri-doseganju-zelenih-rezultatov\/#8_mitov_o_hujsanju\" title=\"8 mitov o huj\u0161anju\">8 mitov o huj\u0161anju<\/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\/8-mitov-o-hujsanju-ki-vas-ovirajo-pri-doseganju-zelenih-rezultatov\/#1_Vadba_brez_bolecin_v_misicah_ni_dovolj_ucinkovita\" title=\"1. Vadba brez bole\u010din v mi\u0161icah ni dovolj u\u010dinkovita\">1. Vadba brez bole\u010din v mi\u0161icah ni dovolj u\u010dinkovita<\/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\/8-mitov-o-hujsanju-ki-vas-ovirajo-pri-doseganju-zelenih-rezultatov\/#2_Morate_zajtrkovati\" title=\"2. Morate zajtrkovati\">2. Morate zajtrkovati<\/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\/8-mitov-o-hujsanju-ki-vas-ovirajo-pri-doseganju-zelenih-rezultatov\/#3_Med_hujsanjem_morate_izlociti_vse_ogljikove_hidrate\" title=\"3. Med huj\u0161anjem morate izlo\u010diti vse ogljikove hidrate\">3. Med huj\u0161anjem morate izlo\u010diti vse ogljikove hidrate<\/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\/8-mitov-o-hujsanju-ki-vas-ovirajo-pri-doseganju-zelenih-rezultatov\/#4_Bolj_kot_se_potite_bolj_hujsate\" title=\"4. Bolj kot se potite, bolj huj\u0161ate\">4. Bolj kot se potite, bolj huj\u0161ate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/8-mitov-o-hujsanju-ki-vas-ovirajo-pri-doseganju-zelenih-rezultatov\/#5_S_trebusnjaki_se_lahko_znebite_mascobe_na_trebuhu\" title=\"5. S trebu\u0161njaki se lahko znebite ma\u0161\u010dobe na trebuhu\">5. S trebu\u0161njaki se lahko znebite ma\u0161\u010dobe na trebuhu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/8-mitov-o-hujsanju-ki-vas-ovirajo-pri-doseganju-zelenih-rezultatov\/#6_Zivila_z_nizko_vsebnostjo_mascob_so_vedno_bolj_zdrava_izbira\" title=\"6. \u017divila z nizko vsebnostjo ma\u0161\u010dob so vedno bolj zdrava izbira\">6. \u017divila z nizko vsebnostjo ma\u0161\u010dob so vedno bolj zdrava izbira<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/8-mitov-o-hujsanju-ki-vas-ovirajo-pri-doseganju-zelenih-rezultatov\/#7_Zivila_z_nizkim_glikemicnim_indeksom_pomagajo_pri_hujsanju\" title=\"7. \u017divila z nizkim glikemi\u010dnim indeksom pomagajo pri huj\u0161anju\">7. \u017divila z nizkim glikemi\u010dnim indeksom pomagajo pri huj\u0161anju<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/8-mitov-o-hujsanju-ki-vas-ovirajo-pri-doseganju-zelenih-rezultatov\/#8_Kortizol_je_odgovoren_za_povecanje_telesne_teze\" title=\"8. Kortizol je odgovoren za pove\u010danje telesne te\u017ee\">8. Kortizol je odgovoren za pove\u010danje telesne te\u017ee<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u0161ki in \u017eenske razli\u010dnih starosti prestajajo <strong>spremembo \u017eivljenjskega sloga<\/strong> zaradi odve\u010dne ma\u0161\u010dobe. Vendar niso vsa priporo\u010dila in <strong>teorije o huj\u0161anju<\/strong><strong> dokazane in resni\u010dne. <\/strong>Pogosto se <strong>neprofesionalni \u010dlanki o neutemeljenih teorijah<\/strong> \u0161irijo po <strong>dru\u017ebenih omre\u017ejih<\/strong> in vzbujajo <strong>nepotrebno pozornost<\/strong> \u0161ir\u0161e javnosti. V na\u0161em \u010dlanku si preberite <strong>8 mitov, povezanih s huj\u0161anjem, zdravo prehrano in treningom,<\/strong> ki temeljijo na <strong>raziskavah in trditvah strokovnjakov.&nbsp;<\/strong><\/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=\"8_mitov_o_hujsanju\"><\/span>8 mitov o huj\u0161anju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Vadba_brez_bolecin_v_misicah_ni_dovolj_ucinkovita\"><\/span>1. Vadba brez bole\u010din v mi\u0161icah ni dovolj u\u010dinkovita<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u010dna vro\u010dica ali \u201cmuskelfiber\u201d je v osnovi <strong>vnetje in kemi\u010dni odziv organizma<\/strong> po zahtevni telesni aktivnosti. V\u010dasih se poka\u017ee neposredno po treningu, drugi\u010d spet v 1-2 dneh. Vendar ne bodite presene\u010deni, \u010de se naslednji dan po vadbi prebudite brez bole\u010din. Vnetje mi\u0161ic <strong>ni pravilo,<\/strong> nekateri olimpijski \u0161portniki niso \u010dutili mi\u0161i\u010dne vro\u010dice \u017ee nekaj let. Zato ne verjemite mnenjem, ki trdijo, da \u010de po treningu ne \u010dutite bole\u010dine v mi\u0161icah, niste dovolj vadili. Vnetje mi\u0161ic <strong>ni pokazatelj izgorevanja ma\u0161\u010dob,<\/strong> rasti mi\u0161i\u010dne mase ali u\u010dinkovitega treninga. <strong>Izbolj\u0161anje forme <\/strong>in izgorevanje ma\u0161\u010dob se ka\u017ee z ve\u010djo <strong>mo\u010djo, vzdr\u017eljivostjo in spremembo postave.<\/strong> Presojati u\u010dinkovitost treninga glede na bole\u010dino in dol\u017eino bole\u010dine v mi\u0161icah nima smisla, saj <strong>u\u010dinkovitost treninga <\/strong>najbolje poznate <strong>med treningom. <\/strong><span style=\"color: #ff6600;\">[2] [3] [4]&nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mi\u0161i\u010dna vro\u010dica je v\u010dasih zelo neprijetna manifestacija po treningu, ki utegne dokaj omejiti vsakodnevne dejavnosti. Zagotovo ste \u017ee sli\u0161ali nekaj teorij in nasvetov, kako se \u010dim prej znebiti muskelfibra. Odprava mi\u0161i\u010dnega vnetja je predmet \u0161tevilnih raziskav, leta 2012 je nastala analiza 35 \u0161tudij o zdravljenju le-tega. Njen cilj je bil raziskati u\u010dinke <strong>masa\u017ee, krioterapije (zdravljenja z mrazom), raztezanja in lahkega treninga. <\/strong>Rezultati so pokazali, da samo<strong> masa\u017ea <\/strong>ima <strong>vpliv na regeneracijo mi\u0161ic, <\/strong>ki pa je tako majhen, da nima klini\u010dnega pomena. \u010ce vas zanima <strong>zdravljenje z mrazom,<\/strong> je analiza iz leta 2016 preu\u010dila &nbsp;<strong>pomen kopanja v mrzli vodi<\/strong>&nbsp;za odstranitev bole\u010din v mi\u0161icah. Rezultati so pokazali, da ima malo ve\u010dji pomen, kot \u010de ne delate ni\u010d. Najbolj\u0161i u\u010dinek je imelo kopanje <strong>11 &#8211; 15 minut v vodi s temperaturo 11 &#8211; 15 \u00b0C.<\/strong> Se \u017eelite <strong>znebiti bole\u010din v mi\u0161icah,<\/strong> vendar vam prhanje z mla\u010dno vodo ni v\u0161e\u010d?&nbsp;<span style=\"color: #ff6600;\">[2] [3] [4] [7] [8]<\/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\/image2_1.jpeg\" alt=\"Mi\u0161i\u010dna bole\u010dina po vadbi\" width=\"843\" height=\"562\" title=\"Mi\u0161i\u010dna bole\u010dina po vadbi\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Morate_zajtrkovati\"><\/span>2. Morate zajtrkovati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne verjemite predstavi, da je za zmanj\u0161anje te\u017ee <strong>potrebno zajtrkovati.<\/strong> Raziskava iz leta 2014 je prou\u010devala <strong>vpliv zajtrka na izgubo te\u017ee<\/strong> in ugotovila, da zajtrk ni vplival na huj\u0161anje. Pri 283 udele\u017eencih od skupno 309 oseb <strong>ni bilo bistvenih sprememb.<\/strong> Drugi <strong>mit o zajtrku <\/strong>pravi, da zajtrk lahko <strong>za\u017eene presnovo,<\/strong> in da njegovo preskakovanje <strong>vodi do lakote, kr\u010dev<\/strong> in <strong>pove\u010danja telesne te\u017ee. <\/strong>Zajtrk na splo\u0161no <strong>nima vpliva na telesno te\u017eo,<\/strong> vendar je vsak organizem edinstven. <strong>Kr\u010di in ob\u010dutek lakote<\/strong> so reakcija telesa na <strong>prazen \u017eelodec<\/strong> in dalj\u0161i \u010das brez hrane. Univerzalnega nasveta ni, a klju\u010d do zdravja in optimalne te\u017ee je <strong>redna in uravnote\u017eena prehrana.<\/strong> <span style=\"color: #ff6600;\">[1] [5] [6]<\/span> Ste \u017ee sli\u0161ali za kratico IIFYM? Gre za na\u010din fleksibilnega prehranjevanja, zaradi katerega vam bo uspelo zmanj\u0161ati telesno te\u017eo brez izrazitih omejitev v prehrani.<\/p>\n\n\n\n<p>&nbsp;<\/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\/brooke-lark-nTZOILVZuOg-unsplash.jpg\" alt=\"Zajtrk za huj\u0161anje\" width=\"843\" height=\"606\" title=\"Zajtrk za huj\u0161anje\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Med_hujsanjem_morate_izlociti_vse_ogljikove_hidrate\"><\/span>3. Med huj\u0161anjem morate izlo\u010diti vse ogljikove hidrate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clove\u0161ki organizem dobi s prehrano <strong>tri osnovne makronutriente &#8211;<\/strong> beljakovine, ma\u0161\u010dobe in ogljikove hidrate. Prav <strong>ogljikovi hidrati<\/strong> so pomemben <strong>vir energije <\/strong>za vsakodnevno delovanje, toda <strong>prekomerno u\u017eivanje<\/strong> lahko privede do pove\u010danja telesne te\u017ee. \u010ce zau\u017eijete <strong>ve\u010d ogljikovih hidratov<\/strong> kot jih telo potrebuje, se bol del njih shranil v celicah v obliki glikogena, preostali pa se bodo<strong> pretvorili v ma\u0161\u010dobe.<\/strong>\r\nPri ogljikovih hidratih je treba razlikovati <strong>dve osnovni vrsti <\/strong><span style=\"color: #ff6600;\">[17]<\/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>Sestavljeni ogljikovi hidrati<\/strong> &#8211; najdete jih v polnozrnatih \u017eivilih, sadju, zelenjavi ali stro\u010dnicah. Ta vrsta ogljikovih hidratov je bolj zdrava, vsebuje minerale, vitamine, vlaknine in po njih boste dlje \u010dasa siti. Njihove molekule imajo dalj\u0161o verigo in med njih uvr\u0161\u010damo monosaharide, disaharide in polisaharide.<\/li><li><strong>Enostavni ogljikovi hidrati<\/strong> \u2013 imenovani tudi sladkorji, so sestavljeni iz ene ali dveh molekul. Gre za vir hitre energije, po kateri boste hitro la\u010dni. Najdemo jih na primer v sladicah, sladkorju ali belem kruhu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ogljikovi hidrati veljajo za glavni vzrok debelosti in v zadnjih letih se je pojavilo ve\u010d diet, ki temeljijo na <strong>omejitvi vnosa ogljikovih hidratov.<\/strong> Med najbolj znane uvr\u0161\u010damo <span style=\"color: #ff6600;\">[9] [13]<\/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>Ketogena diata<\/strong> &#8211; visoka vsebnost ma\u0161\u010dob, majhna koli\u010dina beljakovin in ogljikovih hidratov<\/li><li><strong>Atkinsova dieta<\/strong> \u2013 velike koli\u010dine beljakovin in ma\u0161\u010dob, nizka vsebnost ogljikovih hidratov<\/li><li><strong>Paleo dieta<\/strong> &#8211; visoka vsebnost beljakovin in ma\u0161\u010dob, nizka vsebnost ogljikovih hidratov<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telo jemlje energijo iz <strong>ogljikovih hidratov in ma\u0161\u010dob,<\/strong> in \u010de nima ogljikovih hidratov, za\u010dne pretvarjati ma\u0161\u010dobe v energijo. Poleg topljenja ma\u0161\u010dob se pri zmanj\u0161anem vnosu ogljikovih hidratov v \u010dlove\u0161kem telesu odvijajo drugi procesi, zaradi \u010desar ljudje menijo, da so te vrste diet uspe\u0161ne. Navedene diete priporo\u010dajo \u017eivila z <strong>vi\u0161jo vsebnostjo vlaknin <\/strong>in vode, kar isto\u010dasno pomeni, da imajo<strong> manj kalorij <\/strong>in se vam tako zmanj\u0161a <strong>vnos kalorij.<\/strong> <strong>Brez ogljikovih hidratov<\/strong> omejite tudi izlo\u010danje<strong> seroton\u00edna, <\/strong>ki dokazano <strong>podpira apetit. <\/strong>Nenazadnje se <strong>pove\u010da<\/strong> <strong>vnos beljakovin, <\/strong>ki se v telesu prebavljajo dlje in vi se po\u010dutite <strong>dlje \u010dasa siti. <\/strong><span style=\"color: #ff6600;\">[9]<\/span> Nadzor nad vnosom ogljikovih hidratov je zelo pomemben za vzdr\u017eevanje ustrezne telesne te\u017ee in njihovo <strong>prekomerno u\u017eivanje <\/strong>lahko privede do njenega pove\u010danja. Toda to ne pomeni, da jih morate popolnoma izklju\u010diti. Namesto tega se osredoto\u010dite na <strong>sestavljene ogljikove hidrate <\/strong>in poskusite nadzirati <strong>skupni vnos kalorij.<\/strong><\/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\/Canva_-_Woman_About_to_Eat_Strawberry.jpg\" alt=\"ogljikovi hidrati pri huj\u0161anju\" width=\"843\" height=\"562\" title=\"ogljikovi hidrati pri huj\u0161anju\"\/><\/figure><\/div>\n\n\n\n<p>\u0160tudija je prou\u010devala uspe\u0161nost diet na podlagi <strong>razmerij makronutrientov. <\/strong>Rezultati jasno ka\u017eejo, da je odlo\u010dilen vnos kalorij in ne razmerje med beljakovinami, ogljikovimi hidrati in ma\u0161\u010dobami. Primerjava diet z <strong>visoko in nizko vsebnostjo ogljikovih hidratov <\/strong>v 6 in 12 tednih je dala <strong>enake rezultate. <\/strong>\u010ce \u017eelite shuj\u0161ati, poskusite zmanj\u0161ati skupni <strong>vnos kalorij<\/strong> in ga kombinirajte z <strong>vadbo. Kratkoro\u010dne diete<\/strong> lahko za nekaj \u010dasa zmanj\u0161ajo telesno te\u017eo, po njihovem kon\u010danju pa vam grozi jojo efekt. <span style=\"color: #ff6600;\">[9]<\/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=\"4_Bolj_kot_se_potite_bolj_hujsate\"><\/span>4. Bolj kot se potite, bolj huj\u0161ate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mit, povezan s potenjem <\/strong>in huj\u0161anjem, je podoben mitu o muskelfibru. \u010ce se med vadbo <strong>ne potite <\/strong>dovolj<strong>, ne raztapljate ma\u0161\u010dob <\/strong>in va\u0161 trening <strong>nima smisla. <\/strong>Ta hoax je razmeroma raz\u0161irjen, vendar sploh ne temelji na resnici. <strong>Potenje je proces hlajenja<\/strong> \u010dlove\u0161kega telesa, med katerimi telo <strong>ohranja telesno temperaturo<\/strong> in <strong>prepre\u010duje njegovo pregrevanje. <\/strong>Ve\u010d potu med \u0161portno aktivnostjo <strong>ne pomeni<\/strong> samodejno <strong>ve\u010d stopljenih ma\u0161\u010dob. <\/strong><span style=\"color: #ff6600;\">[10]&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\/shashank-shekhar-Db1J_qp_ctc-unsplash.jpg\" alt=\"potenje med vadbo\" width=\"843\" height=\"562\" title=\"potenje med vadbo\"\/><\/figure><\/div>\n\n\n\n<p>Med znane aktivnosti, povezane s pove\u010danim potenjem, se uvr\u0161\u010da <strong>Bikram joga,<\/strong> o kateri se govori, da v eni uri lahko raztopite do <strong>1000 kcal<\/strong>. Znanstvena \u0161tudija je ta nesmisel ovrgla. Med <strong>90-minutnim treningom so \u017eenske porabile le 390 kalorij, mo\u0161ki pa 460 kalorij<\/strong>. Huj\u0161amo in raztapljamo ma\u0161\u010dobe tudi med dejavnostmi, pri katerih pot ni viden, kot sta na primer <strong>plavanje<\/strong> ali <strong>trening pozimi <\/strong>pri nizkih temperaturah. <span style=\"color: #ff6600;\">[11]&nbsp;&nbsp;<\/span><\/p>\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=\"7067,53248,64381,67330,77737\" ><\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_S_trebusnjaki_se_lahko_znebite_mascobe_na_trebuhu\"><\/span>5. S trebu\u0161njaki se lahko znebite ma\u0161\u010dobe na trebuhu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trebu\u0161ne mi\u0161ice trenirate vsak dan in \u0161e vedno ne vidite legendarnih <strong>\u201cradiator\u010dkov\u201d?<\/strong> O\u010ditno vas bomo razo\u010darali, a ma\u0161\u010dobe na trebuhu se ne boste znebili<strong> samo s trebu\u0161njaki.<\/strong><\/p>\n\n\n\n<p>&nbsp;<\/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-20191115-WA0006.jpg\" alt=\"kako kuriti ma\u0161\u010dobo na trebuhu\" width=\"843\" height=\"648\" title=\"kako kuriti ma\u0161\u010dobo na trebuhu\"\/><\/figure><\/div>\n\n\n\n<p>Ma\u0161\u010dobnih oblog na trebuhu se lahko znebite samo z <strong>zmanj\u0161anjem <\/strong>skupne <strong>telesne ma\u0161\u010dobe.<\/strong> Ve\u010d \u0161tudij je preu\u010devalo <strong>vpliv redne vadbe<\/strong> na zmanj\u0161anje ma\u0161\u010dobnih oblog na obmo\u010dju trebuha. <strong>Nobena <\/strong>od njih ni potrdila znatne <strong>izgube ma\u0161\u010dobe na trebuhu<\/strong> pri treningu, osredoto\u010denem na<strong> to obmo\u010dje. <\/strong>Prav tako <strong>ne velja, <\/strong>da za izklesan trebuh <strong>zadostuje nizek dele\u017e podko\u017ene ma\u0161\u010dobe.<\/strong> Najbolj\u0161a pot do izklesanega trebuha je <strong>intenziven trening celega telesa<\/strong> in izvajanje <strong>kompleksnih vaj,<\/strong> pri katerih je naravno <strong>vklju\u010den tudi trebuh. <\/strong><span style=\"color: #ff6600;\">[12]&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=\"6_Zivila_z_nizko_vsebnostjo_mascob_so_vedno_bolj_zdrava_izbira\"><\/span>6. \u017divila z nizko vsebnostjo ma\u0161\u010dob so vedno bolj zdrava izbira<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izdelki z oznako \u201cz nizko vsebnostjo ma\u0161\u010dob\u201d ali \u201crazma\u0161\u010deni\u201d vzbujajo vtis, da so bolj zdravi kot \u201cpolnomastne\u201d razli\u010dice. Mnogi izmed njih imajo lahko nizko ali ni\u010delno vsebnost ma\u0161\u010dob, toda hkrati<strong> znatno koli\u010dino ogljikovih hidratov. <\/strong>Oznako \u201cz nizko vsebnostjo ma\u0161\u010dob\u201d imajo lahko tudi <strong>nezdrava \u017eivila<\/strong> \u2013 t. i.<strong> junk food,<\/strong> ki so pravo <strong>nasprotje zdrave prehrane. <\/strong>Sami ogljikovi hidrati niso problem, tudi <strong>zelenjava in stro\u010dnice vsebujejo sestavljene ogljikove hidrate,<\/strong> ki so koristni za \u010dlove\u0161ko telo. Pri izdelkih z nizko vsebnostjo ma\u0161\u010dob priporo\u010damo, <strong>da preverite tabelo hranilnih vrednosti<\/strong> in se prepri\u010date, \u010de ne vsebujejo <strong>visokega dele\u017ea ogljikovih hidratov. <\/strong><span style=\"color: #ff6600;\">[1] [14]&nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tevilna <strong>\u017eivila z nizkim dele\u017eem ma\u0161\u010dob<\/strong> so <strong>bogata z ogljikovimi hidrati. <\/strong>Za bolj\u0161i pregled je v tabeli nekaj primerov \u017eivil z naravno in zmanj\u0161ano vsebnostjo ma\u0161\u010dob <span style=\"color: #ff6600;\">[15] [16]<\/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>Vsebnost ma\u0161\u010dob<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vsebnost ogljikovih hidratov<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Posneto mleko (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Polnomastno mleko (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jogurt iz posnetega mleka (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jogurt iz polnomastnega mleka (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kisla smetana iz posnetega mleka (100&nbsp; g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kisla smetana iz polnomastnega mleka (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Solatni preliv iz delno posnetega mleka (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Majonezni preliv za solato (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pokovka iz mikrovalovne pe\u010dice (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tortilja \u010dips (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">80,1 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\/noodles-1632153_1920.jpg\" alt=\"hrana z nizko vsebnostjo ma\u0161\u010dob\" width=\"843\" height=\"562\" title=\"hrana z nizko vsebnostjo ma\u0161\u010dob\"\/><\/figure><\/div>\n\n\n\n<p>Pomembno je <strong>lo\u010diti enostavne ogljikove hidrate,<\/strong> ki jih najdemo v <strong>pekovskih izdelkih ali prigrizkih<\/strong> od <strong>sestavljenih ogljikovih hidratov,<\/strong> ki so koristni za telo. Obstaja ve\u010d virov zdravih ogljikovih hidratov, med prehransko zanimive vklju\u010dujemo<span style=\"color: #ff6600;\"> [18]<\/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>Oves<\/strong> \u2013 najbolj zdravo polnozrnato \u017eivilo. Surovi oves je sestavljen iz <strong>66 %<\/strong> ogljikovih hidratov, od tega so <strong>11 %<\/strong> vlaknine. Odli\u010dno nasiti in pomaga <strong>&nbsp;prepre\u010devati prekomerno telesno te\u017eo<\/strong> in <strong>bolezni srca in o\u017eilja.<\/strong><\/li><li><strong>Banane<\/strong> &#8211; <strong>23 %<\/strong> banan predstavljajo ogljikovi hidrati. So vir <strong>kalija, vitamina C in B6,<\/strong> ki je koristen pri prebavnih te\u017eavah in nadzoru krvnega tlaka.<\/li><li><strong>Rde\u010da pesa &#8211; 8 &#8211; 10 %<\/strong> tvorijo ogljikovi hidrati ,v njej pa boste na\u0161li tudi <strong>antioksidante, vitamine, minerale in anorganske nitrate,<\/strong> ki zmanj\u0161ujejo tveganje za visok krvni tlak in druge bolezni.<\/li><li><strong>Borovnice<\/strong> &#8211; vsebujejo 14,5 % ogljikovih hidratov, pomembne koli\u010dine vitaminov in antioksidantov, koristne pa so tudi za za\u0161\u010dito telesa pred oksidacijo.<\/li><li><strong>Navadni fi\u017eol<\/strong> \u2013 v njem se nahaja <strong>22,8 %<\/strong> ogljikovih hidratov v obliki <strong>vlaknin in \u0161kroba.<\/strong> Poleg tega je odli\u010den vir <strong>beljakovin, vitaminov in antioksidantov.<\/strong> Nikoli ne u\u017eivajte fi\u017eola, \u010de je<strong> surov ali premalo skuhan,<\/strong> saj je <strong>strupen.<\/strong><\/li><\/ul>\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=\"7_Zivila_z_nizkim_glikemicnim_indeksom_pomagajo_pri_hujsanju\"><\/span>7. \u017divila z nizkim glikemi\u010dnim indeksom pomagajo pri huj\u0161anju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri prebavi ogljikovih hidratov iz hrane se <strong>raven glukoze<\/strong> <strong>pove\u010da. <\/strong>\u010ce zau\u017eijete hitro prebavljive ogljikove hidrate, se glukoza <strong>hitro dvigne<\/strong> in prav tako <strong>hitro pade.<\/strong>&nbsp;Glikemi\u010dni indeks je vrednost <strong>od 1 do 100<\/strong> in se dodeljuje <strong>\u017eivilom, ki vsebujejo ogljikove hidrate.<\/strong> Ponazarja hitrost pove\u010danja ravni glukoze po prebavi ogljikovih hidratov iz hrane. Na\u010delo merjenja glikemi\u010dnega indeksa \u017eivil je nastalo v 80-ih letih prej\u0161njega stoletja in so ga razvili za ljudi, ki trpijo za sladkorno boleznijo. Glikemi\u010dni indeks \u017eivil je razdeljen v tri kategorije <span style=\"color: #ff6600;\">[19]<\/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>Nizek GI<\/strong> <strong>&#8211; 1 &#8211; 55<\/strong> &#8211; ve\u010dina sadja, zelena zelenjava, surovo korenje, navadni fi\u017eol, \u010di\u010derika, le\u010da, \u017eitni otrobi<\/li><li><strong>Srednji GI &#8211; 56 &#8211; 69<\/strong> &#8211; koruza, banane, surovi ananas, rozine, ovseni kosmi\u010di, r\u017eeni kruh<\/li><li><strong>Visok GI &#8211; 70 in ve\u010d<\/strong> &#8211; beli ri\u017e, krompir, beli kruh<\/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\/eat-2834549_1920.jpg\" alt=\"\u017eivila z nizkim glikemi\u010dnim indeksom\" width=\"843\" height=\"562\" title=\"\u017eivila z nizkim glikemi\u010dnim indeksom\"\/><\/figure><\/div>\n\n\n\n<p>Dieta, ki temelji na \u017eivilih z nizkim GI, je koristna <strong>predvsem za diabetike, <\/strong>saj vnos \u017eivil <strong>z visokim GI<\/strong> povzro\u010da <strong>hitro pove\u010danje in zni\u017eanje ravni sladkorja. <\/strong>Za povpre\u010dnega \u010dloveka je koristno u\u017eivati \u017eivila z <strong>nizkim GI,<\/strong> ker med njimi najdete <strong>polnozrnate \u017eitarice, mle\u010dne izdelke z nizko vsebnostjo ma\u0161\u010dob, zelenjavo ali sadje. <\/strong>Za nekatere ljudi so<strong> diete,<\/strong> ki temeljijo na<strong> nizkem GI,<\/strong> koristne pri <strong>usmerjanju v bolj zdrave vrste \u017eivil. <\/strong>Po mnenju znanstvenikov pri izbiri \u017eivil ne bi smeli upo\u0161tevati<strong> samo GI<\/strong> hrane, temve\u010d tudi vsebnost<strong> kalorij, ma\u0161\u010dob, vlaknin ali vitaminov.<\/strong> <span style=\"color: #ff6600;\">[19] [20]<\/span><\/p>\n\n\n\n<p>&nbsp;<\/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=\"8_Kortizol_je_odgovoren_za_povecanje_telesne_teze\"><\/span>8. Kortizol je odgovoren za pove\u010danje telesne te\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hormon kortizol velja za razlog, da nekateri ljudje <strong>ne morejo shuj\u0161ati.<\/strong> V na\u0161em telesu kortizol skrbi za <strong>zagon katabolnih reakcij, <\/strong>ki povzro\u010dajo <strong>razpad tkiv v telesu. <\/strong>Imenuje se tudi <strong>\u201cstresni hormon\u201d<\/strong>, ker se njegova raven <strong>v napetih situacijah <\/strong>dvigne<strong>.<\/strong> Pogost stres je lahko vzrok <strong>prenajedanja, <\/strong>ki postane navada. Visoke koli\u010dine kortizola zvi\u0161ajo <strong>raven inzulina, <\/strong>kar povzro\u010di <strong>padec sladkorja v krvi <\/strong>in v vas vzbudijo \u017eeljo po <strong>sladki in mastni hrani.<\/strong> <span style=\"color: #ff6600;\">[20] [21] [22]<\/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\/jeshoots-com--2vD8lIhdnw-unsplash.jpg\" alt=\"kortizol in prenajedanje\" width=\"843\" height=\"562\" title=\"kortizol in prenajedanje\"\/><\/figure><\/div>\n\n\n\n<p>Kortizol ni razlog za va\u0161o nezmo\u017enost shuj\u0161ati, temve\u010d je to prej <strong>posledica dolgotrajnega stresa.<\/strong> Najprej morate <strong>zni\u017eati raven kortizola <\/strong>s spremembo \u017eivljenjskega sloga. Poskusite <strong>meditirati <\/strong>in vaditi<strong> jogo<\/strong> ali <strong>tai chi.<\/strong> Poskusite redno<strong> trenirati z manj\u0161o intenzivnostjo.<\/strong> Pre\u017eivite ve\u010d \u010dasa s prijatelji in dru\u017eino, mirnej\u0161i boste in la\u017eje boste huj\u0161ali. <span style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite zmanj\u0161ati telesno te\u017eo in reducirati ma\u0161\u010dobe, se morate<strong> dr\u017eati ustrezne prehrane<\/strong> in<strong> redno telovaditi. <\/strong>Ni vam treba delati trebu\u0161njakov do nezavesti, kupovati \u017eivil z nizko vsebnostjo ma\u0161\u010dob ali trenirati dokler vas ne za\u010dnejo mi\u0161ice grozno boleti. Trajna sprememba \u017eivljenjskega sloga je rezultat <strong>treninga, uravnote\u017eene prehrane in nadzora nad prejetimi kalorijami. <\/strong>V \u010dlanku ste brali o priporo\u010dilih, ki temeljijo na raziskavah in ta dokazana dejstva vam bodo olaj\u0161ala \u017eivljenje in pot do sanjske postave. \u010ce vam je bil \u010dlanek o 8 mitih o huj\u0161anju v\u0161e\u010d, ga <strong>podprite tako, da ga v\u0161e\u010dkate in delite.<\/strong><\/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-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\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>8 mitov o huj\u0161anju in izgubi odve\u010dne ma\u0161\u010dobe z gledi\u0161\u010da strokovnjakov. Spoznajte mite o prehrani in vadbi, ki lahko prepre\u010dijo u\u010dinkovito huj\u0161anje.<\/p>\n","protected":false},"author":25,"featured_media":79955,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,6939,7443,7605],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-248117","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-mit","10":"tag-telesna-mascoba","11":"tag-teza","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>8 mitov o huj\u0161anju, ki vas ovirajo pri doseganju \u017eelenih rezultatov - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"8 mitov o huj\u0161anju in izgubi odve\u010dne ma\u0161\u010dobe z gledi\u0161\u010da strokovnjakov. 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