{"id":251023,"date":"2019-12-27T12:48:00","date_gmt":"2019-12-27T11:48:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=251023"},"modified":"2023-08-04T10:57:29","modified_gmt":"2023-08-04T08:57:29","slug":"15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/","title":{"rendered":"15 najpoznatijih nutritivnih mitova koji \u0107e vas iznenaditi"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#1_Sol_uzrokuje_visoki_krvni_tlak\" title=\"1.&nbsp;Sol uzrokuje visoki krvni tlak\">1.&nbsp;Sol uzrokuje visoki krvni tlak<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#2_Zasicene_masti_i_trans_masti_su_jedno_te_isto\" title=\"2. Zasi\u0107ene masti i trans masti su jedno te isto\">2. Zasi\u0107ene masti i trans masti su jedno te isto<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#3_Morate_popiti_2_litre_vode_dnevno\" title=\"3. Morate popiti 2 litre vode dnevno &nbsp;\">3. Morate popiti 2 litre vode dnevno &nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#4_Bjelancevine_stete_kostima_i_bubrezima\" title=\"4.&nbsp;Bjelan\u010devine \u0161tete kostima i bubrezima\">4.&nbsp;Bjelan\u010devine \u0161tete kostima i bubrezima<\/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.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#5_Navecer_ne_smijete_jesti_ugljikohidrate\" title=\"5. Nave\u010der ne smijete jesti ugljikohidrate&nbsp;\">5. Nave\u010der ne smijete jesti ugljikohidrate&nbsp;<\/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.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#6_Crveno_meso_uzrokuje_rak\" title=\"6.&nbsp;Crveno meso uzrokuje rak\">6.&nbsp;Crveno meso uzrokuje rak<\/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.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#7_Kava_je_nezdrava\" title=\"7. Kava je nezdrava\">7. Kava je nezdrava<\/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.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#8_Svjeze_voce_i_povrce_je_zdravije_nego_smrznuto\" title=\"8. Svje\u017ee vo\u0107e i povr\u0107e je zdravije nego smrznuto\">8. Svje\u017ee vo\u0107e i povr\u0107e je zdravije nego smrznuto<\/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.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#9_Protein_morate_unijeti_odmah_poslije_treninga\" title=\"9. Protein morate unijeti odmah poslije treninga\">9. Protein morate unijeti odmah poslije treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#10_Zumanjci_iz_jajeta_povisuju_rizik_od_srcanih_oboljenja\" title=\"10. \u017dumanjci iz jajeta povisuju rizik od sr\u010danih oboljenja\">10. \u017dumanjci iz jajeta povisuju rizik od sr\u010danih oboljenja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#11_Vase_tijelo_treba_redoviti_detox\" title=\"11. Va\u0161e tijelo treba redoviti detox\">11. Va\u0161e tijelo treba redoviti detox<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#12_Kruh_je_nezdrav\" title=\"12. Kruh je nezdrav\">12. Kruh je nezdrav<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#13_Organske_namirnice_su_bolje\" title=\"13.&nbsp;Organske namirnice su bolje\">13.&nbsp;Organske namirnice su bolje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#14_Vegetarijanska_hrana_je_zdravija\" title=\"14.&nbsp;Vegetarijanska hrana je zdravija&nbsp;\">14.&nbsp;Vegetarijanska hrana je zdravija&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/#15_Trebali_biste_jesti_5_malih_obroka_dnevno\" title=\"15.&nbsp;Trebali biste jesti 5 malih obroka dnevno\">15.&nbsp;Trebali biste jesti 5 malih obroka dnevno<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010citali ste o<strong> \u0161tetnosti va\u0161e omiljene namirnice <\/strong>i za tjedan dana ste saznali ne\u0161to potpuno suprotno iz drugog izvora? Prehrana je <strong>tema puna poluistina<\/strong> koje se uzajamno podupiru. Na\u0161 \u010dlanak, naime, proizlazi iz znanstvenih studija te \u0107ete u njemu na\u0107i <strong>15 provjerenih nutritivnih mitova<\/strong> koje je opovrgnulo vjerodostojno istra\u017eivanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h1 class=\"wp-block-heading is-style-default\">15 najpoznatijih nutritivnih mitova<\/h1>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Sol_uzrokuje_visoki_krvni_tlak\"><\/span>1.&nbsp;Sol uzrokuje visoki krvni tlak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zrnca soli se povezuju s <strong>visokim krvnim tlakom, o\u0161te\u0107enjem bubrega i rizikom smanjenja kognitivnih sposobnosti.<\/strong> Kuhinjska sol sadr\u017ei <strong>40 % minerala natrija<\/strong> koji je potreban za na\u0161e funkcioniranje. Neke namirnice, ipak, <strong>na etiketi navode udio soli,<\/strong> druge <strong>samo sadr\u017eaj natrija<\/strong> te zato dolazi do \u010destih neuskla\u0111enosti. Ako si \u017eelite predo\u010diti sadr\u017eaj soli u namirnicama, <strong>pomno\u017eite koli\u010dinu natrija s brojem 2,5<\/strong> te \u0107ete tako saznati <strong>realni udio soli u proizvodu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u0107 poprili\u010dno mali, kao i veliki broj natrija,&nbsp;<strong>uzrokuje probleme u ljudskom organizmu.<\/strong><strong>Niska razina natrija<\/strong> utje\u010de <strong>na aktivnost mozga<\/strong> te se zato \u010dovjek osje\u0107a <strong>sporim i letargi\u010dnim.<\/strong> Suprotno tome, <strong>visoki unos natrija<\/strong> povezuje se s pojavom <strong>osteoporoze, bolestima bubrega, hipertenzijom ili sr\u010danim oboljenjima.<\/strong> Prema Svjetskoj zdravstvenoj organizaciji <strong>dnevni unos natrija ne bi trebao nadma\u0161ivati 1 500 mg,<\/strong> \u0161to odgovara koli\u010dini od pola \u010dajne \u017eli\u010dice kuhinjske soli. Ukoliko se pridr\u017eavate ove preporu\u010dene koli\u010dine,<strong> ne morate se bojati negativnog u\u010dinka natrija.<\/strong>&nbsp;[1] [2] [18]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-848612696.jpg\" alt=\"Sol uzrokuje visoki krvni tlak\" width=\"843\" height=\"562\" title=\"Sol uzrokuje visoki krvni tlak\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Za\u0161to se kuhinjska sol jodira?&nbsp;<\/strong><\/p>\n\n\n\n<p><strong>Jod <\/strong>se prirodno&nbsp;<strong>pojavljuje samo u onom povr\u0107u<\/strong> koje ga apsorbira <strong>kroz zemlju.<\/strong> Konzumacija povr\u0107a<strong> iz zemlje bez joda je, ipak, vodila ka deficitu<\/strong> te se zato 1920. godine <strong>sol<\/strong> po\u010dela <strong>jodirati u cijelom svijetu.<\/strong> Po\u0161to <strong>svatko konzumira sol,<\/strong> ona je postala prigodno sredstvo kojim se<strong> cijela populacija opskrbljuje jodom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jod je pritom vrlo va\u017ean za <strong>funkcioniranje \u0161titne \u017elijezde<\/strong> i njezinih hormona &#8211; <strong>tiroksina i trijodtironina.<\/strong> Nedostatak joda uzrokuje <strong>oboljenje zvano gu\u0161a<\/strong> koje je povezano s <strong>otokom \u0161titne \u017elijezde. Njegov nedostatak<\/strong> je naro\u010dito <strong>opasan u trudno\u0107i<\/strong> jer je jod u potpunosti odgovoran za razvoj mozga ploda.<span style=\"color: #ff6600;\">[3] [19] [20]&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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Zasicene_masti_i_trans_masti_su_jedno_te_isto\"><\/span>2. Zasi\u0107ene masti i trans masti su jedno te isto<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zasi\u0107ene i trans masti su u medijima predstavljane kao<strong> &#8220;lo\u0161e masti&#8221;<\/strong> te ih radi tog atributa<strong> javnost smatra identi\u010dnima.<\/strong> Me\u0111utim, niti ovaj <strong>mit nije istinit.<\/strong> <strong>Trans masti<\/strong> su za na\u0161 organizam uistinu <strong>\u0161tetne,<\/strong> uzrokuju rizik od sr\u010danih oboljenja, probleme s metabolizmom ili inzulinsku rezistenciju. <strong>Zasi\u0107ene masti<\/strong> su u usporedbi s trans mastima <strong>zna\u010dajno manje \u0161tetne.<\/strong><span style=\"color: #ff6600;\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zasi\u0107ene masti nalaze se u mesu, mlije\u010dnim proizvodima, palminom i kokosovom ulju. Na sobnoj temperaturi <strong>su u krutom stanju<\/strong> te se zato smatraju &#8220;krutim mastima&#8221;. U umjerenoj koli\u010dini <strong>nisu \u0161tetne za organizam.<\/strong> Ukoliko zasi\u0107ene masti tvore <strong>manje od 10% dnevnog unosa kalorija,<\/strong> uop\u0107e ih se ne morate bojati. \u0160tetan mo\u017ee biti samo previsoki unos zasi\u0107enih masti \u0161to mo\u017ee <strong>pove\u0107ati razinu kolesterola<\/strong> i rizik od kardiovaskularnih oboljenja.<span style=\"color: #ff6600;\">[15]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-180258510_2_.jpg\" alt=\"Zasi\u0107ene masti i trans masti su jedno te isto \" width=\"843\" height=\"562\" title=\"Zasi\u0107ene masti i trans masti su jedno te isto \"\/><\/figure>\n<\/div>\n\n\n<p><strong>Trans masti&nbsp;<\/strong>se u prirodi ne pojavljuju, one <strong>su, naime, umjetno proizvedene<\/strong> dodatkom vodika u biljna ulja kako bi bila kru\u0107a. <strong>Pove\u0107avaju razinu &#8220;lo\u0161eg&#8221; LDL kolesterola<\/strong> te u isto vrijeme smanjuju sadr\u017eaj &#8220;dobrog&#8221; HDL kolesterola \u0161to uzrokuje rizik od sr\u010danih oboljenja. Kod konzumacije trans masti je <strong>opasnost od kardiovaskularnih oboljenja 3x vi\u0161a<\/strong> nego kod drugih tipova masti. Nalaze se u pomfritu, kola\u010dima ili u obrocima iz fast fooda.<span style=\"color: #ff6600;\">[15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ljudsko tijelo treba odre\u0111eni unos masti za ispravno funkcioniranje organizma, ali<strong> trans masti za nas nemaju nikakvo zna\u010denje.<\/strong> Sigurno su zna\u010dajno <strong>\u0161tetnije nego zasi\u0107ene kiseline.<\/strong><\/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=\"5951,30248,34501,28101,29851,36262,7471,30162,28621,39070,39064,48844\" ><\/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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Morate_popiti_2_litre_vode_dnevno\"><\/span>3. Morate popiti 2 litre vode dnevno &nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I vi ste sve do sada bili uvjereni kako je<strong> dovoljno popiti 2 litre vode dnevno?<\/strong> Mo\u017eda \u0107emo vas razo\u010darati, me\u0111utim ovaj mit je ve\u0107 godinama opovrgnut. Unos vode je klju\u010dan za organizam, no <strong>2 litre teku\u0107ine nisu dovoljne.<\/strong> Prema izvje\u0161\u0107u iz 2004. godine, <strong>\u017eene<\/strong> bi trebale <strong>unositi<\/strong> <strong>2,7 l<\/strong>, <strong>a mu\u0161karci 3,7 l vode dnevno<\/strong>. Ne smijemo zaboraviti niti na \u010dinjenicu da \u010dovjek vodu unosi i iz hrane, a radi se o<strong> 20% ukupnog unosa teku\u0107ine.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poznato pravilo 2 litre vode nije istinito samo zbog toga \u0161to <strong>mokrenjem, znojenjem i disanjem<\/strong> ljudsko tijelo dnevno <strong>izlu\u010di otprilike jednaku koli\u010dinu teku\u0107ine.<\/strong> Ne trebate niti intenzivno vje\u017ebati niti \u017eivjeti na ekvatoru da bi ste znojenjem izlu\u010dili 500 &#8211; 1000 ml vode. Ako redovito trenirate, <strong>unos vode biste trebali dodatno povisiti<\/strong> te tomu dodati jo\u0161 potrebne&nbsp;<a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerale<\/a>. Ako \u017eelite saznati kakav u\u010dinak ima hidratacija na organizam, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a title=\"Hidratacija prije, za vrijeme i poslije treninga te kako izbje\u0107i dehidraciju\" href=\"https:\/\/gymbeam.hr\/blog\/hidracija-prije-tijekom-i-poslije-treninga-i-kako-izbjeci-dehidraciju\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Hidratacija prije, za vrijeme i poslije treninga te kako izbje\u0107i dehidraciju.<\/a>&nbsp;<span style=\"color: #ff6600;\">[4] [25]&nbsp; &nbsp;&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1023433230.jpg\" alt=\"Morate popiti 2 litre vode dnevno \" width=\"843\" height=\"476\" title=\"Morate popiti 2 litre vode dnevno \"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Bjelancevine_stete_kostima_i_bubrezima\"><\/span>4.&nbsp;Bjelan\u010devine \u0161tete kostima i bubrezima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razlog <strong>straha od oboljenja bubrega<\/strong> zbog vi\u0161eg unosa bjelan\u010devina jest studija koja je vi\u0161e proteina u hrani smatrala <strong>pove\u0107anim teretom za bubrege.<\/strong> Kasnije istra\u017eivanje je, ipak, <strong>opovrgnulo rezultate navedene studije<\/strong> i potvrdilo je kako problemi s bubrezima <strong>nisu posljedica ve\u0107eg sadr\u017eaja bjelan\u010devina<\/strong> u prehrani.&nbsp;<span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Idu\u0107a tvrdnja povezuje <strong>konzumaciju bjelan\u010devina<\/strong> s <strong>oboljenjima kostiju.<\/strong> Kod konzumacije proteina dolazi i do proizvodnje kiseline koju organizam <strong>neutralizira kalcijem iz zaliha u kostima.<\/strong> To je vodilo ka uvjerenju kako vi\u0161e proteina uzrokuje gubitak kostnog tkiva. Studije su, ipak, dokazale kako <strong>protein ne utje\u010de na vi\u0161e kalcija u mokra\u0107i,<\/strong> ve\u0107 to \u010dini sam kalcij. <strong>\u0160to vi\u0161e kalcija<\/strong> unesemo u na\u0161e tijelo,<strong> tim vi\u0161e \u0107emo ga izlu\u010diti.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druge studije su potvrdile kako <strong>bjelan\u010devine pobolj\u0161avaju apsorpciju kalcija<\/strong> i rast kosti. To, dakle, zna\u010di upravo suprotno; <strong>protein nije \u0161tetan za kosti,<\/strong> ve\u0107 ih uspijeva i \u0161tititi. Ne morate se bojati konzumirati bjelan\u010devine jer razna istra\u017eivanja potvr\u0111uju <strong>sigurnost povi\u0161enog unosa<\/strong>&nbsp;<a title=\"Proteini\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\">proteina<\/a>&nbsp;i tako\u0111er njegov zna\u010daj kod redukcije mase.&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"5_Navecer_ne_smijete_jesti_ugljikohidrate\"><\/span>5. Nave\u010der ne smijete jesti ugljikohidrate&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svi <strong>ugljikohidrati koje unesete poslije 18 sati<\/strong> se automatski <strong>mijenjaju u masti.<\/strong> Ovo uvjerenje poziva se na <strong>sporiji metabolizam no\u0107u<\/strong> i ni\u017eu razinu inzulina. Studije iz 2011. godine su, ipak, <strong>ovaj mit opovrgnule.<\/strong> Skupina sudionika konzumirala je 80% ugljikohidrata u no\u0107i i njihova se <strong>masa smanjivala zna\u010dajnije<\/strong> nego kod testiranih osoba koje su unosile ugljikohidrate za vrijeme cijeloga dana. Sudionici ve\u010dernje skupine su, tako\u0111er, navodili <strong>manji osjet gladi.&nbsp;<\/strong>Ovim rezultatima vas sigurno ne \u017eelimo <strong>uvjeriti<\/strong> <strong>da<\/strong> u ve\u010dernjim satima <strong>povisite unos ugljikohidrata.<\/strong> Ukoliko ste se za vrijeme dana hranili razumno, a nave\u010der osje\u0107ate glad, <strong>strah od ugljikohidrata je uzaludan.<\/strong> Mo\u017eete mirno jesti ne\u0161to malo sa sadr\u017eajem ugljikohidrata, a, idealno, jo\u0161 i proteina. Time \u0107ete doprinijeti <strong>rastu i regeneraciji mi\u0161i\u0107a<\/strong> te \u0107ete osim toga <strong>uti\u0161ati i gladan \u017eeludac.<\/strong> Tra\u017eite inspiraciju za zdravu ve\u010deru? Mo\u017eda \u0107e vas na\u0161 \u010dlanak&nbsp;<a title=\"6 brzih zalogaja u kojima mo\u017eete u\u017eivati prije spavanja\" href=\"https:\/\/gymbeam.hr\/blog\/6-brzih-zalogaja-u-kojima-mozete-uzivati-prije-spavanja\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">6 brzih snackova koje si mo\u017eete priu\u0161titi prije spavanja<\/a> inspirirati. <span style=\"color: #ff6600;\">[14]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-1124x750.jpg\" alt=\"Nave\u010der ne smijete jesti ugljikohidrate\" class=\"wp-image-230604\" width=\"843\" height=\"563\" title=\"Nave\u010der ne smijete jesti ugljikohidrate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Crveno_meso_uzrokuje_rak\"><\/span>6.&nbsp;Crveno meso uzrokuje rak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jo\u0161 jedan mit koji \u0161iri uzaludan strah jest tvrdnja da <strong>konzumacija crvenog mesa<\/strong> uzrokuje rak. Istra\u017eivanje iz 2014. godine navodi kako <strong>obra\u0111eno crveno meso, uglavnom su\u0161eno,<\/strong> mo\u017ee kod ljudi sa lo\u0161im na\u010dinom \u017eivota <strong>pove\u0107avati rizik od raka.<\/strong> Umjereni unos crvenog mesa u kombinaciji s vo\u0107em, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107em<\/a> i vlaknima <strong>ne predstavlja prijetnju ozbiljnijem oboljenju. <\/strong><span style=\"color: #ff6600;\">[1] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanja su, ipak, potvrdila <strong>mogu\u0107i rizik poliaromati\u010dnih ugljikovodika<\/strong> koje sadr\u017ei su\u0161eno meso. Prema znanstvenicima, <strong>potencijalno<\/strong> mo\u017ee<strong> \u0161tetiti genima,<\/strong> a samim time predstavljati odre\u0111enu prijetnju. Su\u0161eno meso ne pripada najzdravijim komponentama prehrane i njegova <strong>natprosje\u010dna konzumacija<\/strong> mo\u017ee, uz nezdrav na\u010din \u017eivota, <strong>predstavljati siguran rizik.<\/strong> <span style=\"color: #ff6600;\">[1]&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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Kava_je_nezdrava\"><\/span>7. Kava je nezdrava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovaj mit je naj\u010de\u0161\u0107e povezivan sa <strong>sadr\u017eajem kofeina u kavi.<\/strong> Po mi\u0161ljenju mnogih ljudi,u\u017eivatelji kave si zbog svoje ljubavi prema kofeinu <strong>ugro\u017eavaju zdravlje, \u0161to nije istina.<\/strong> Znanstveno je dokazano kako se kofein apsorbira u cirkulaciju i potom dolazi do mozga gdje blokira adenozin. Ovaj proces uzrokuje pove\u0107anu razinu norepinefrina i dopamina te to izaziva <strong>porast aktivnosti neurona.<\/strong> Studije zato deklariraju <strong>pozitivni u\u010dinak kofeina na funkcioniranje mozga.<\/strong> Prema njima, <strong>kofein mo\u017ee pobolj\u0161ati pam\u0107enje,<\/strong> raspolo\u017eenje, vrijeme reakcije, ali i op\u0107enitu mentalnu funkciju. Kofein povisuje krvni tlak, ali kava sadr\u017ei i elemente s upravno suprotnim u\u010dinkom. Nazivaju se <strong>polifenoli<\/strong> i oni su va\u017ean sastavni dio kave <strong>jer smanjuju krvni tlak,<\/strong> ubla\u017eavaju rizik od sr\u010danih oboljenja i pobolj\u0161avaju pritok krvi u mozak.&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein<\/a><\/span>&nbsp;za organizam ima <strong>nekoliko benefita&nbsp;<\/strong><span style=\"color: #ff6600;\">[7]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pobolj\u0161ava fizi\u010dke performanse<\/li>\n\n\n\n<li>razla\u017ee masti<\/li>\n\n\n\n<li>sadr\u017ei vitamine B2, B3, B5 te minerale mangan i kalij<\/li>\n\n\n\n<li>smanjuje rizik dijabetesa tipa 2<\/li>\n\n\n\n<li>smanjuje rizik od Parkinsonove i Alzheimerove bolesti<\/li>\n\n\n\n<li>izvor je antioksidansa<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111u ljudima se, ipak, stalno \u0161ire <strong>mitovi o kavi<\/strong> koji <strong>ni u kojem pogledu nisu istiniti.<\/strong> Sigurno ste i vi \u010duli ove <strong>zavaravaju\u0107e iskaze poput:<\/strong>&nbsp;<span style=\"color: #ff6600;\">[24]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>popodnevna kava uzrokuje nesanicu<\/li>\n\n\n\n<li>kava vam poma\u017ee otrijezniti se<\/li>\n\n\n\n<li>kava zakiseljuje<\/li>\n\n\n\n<li>ako budete pili kavu, ne\u0107ete narasti<\/li>\n\n\n\n<li>trudne \u017eene nikako ne smiju piti kavu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne dozvolite<strong> se zavarati<\/strong>&nbsp;alarmantnim vijestima i uvijek provjerite informacije iz vi\u0161e izvora. Ukoliko vas zanima kori\u0161tenje kofeina za vrijeme treninga, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein i kako njime pove\u0107ati efekt svoga treninga.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2019\/11\/kava-1124x751.jpg\" alt=\"Kava je nezdrava\" class=\"wp-image-230618\" width=\"843\" height=\"563\" title=\"Kava je nezdrava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/11\/kava-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/11\/kava-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/11\/kava-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/11\/kava.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Svjeze_voce_i_povrce_je_zdravije_nego_smrznuto\"><\/span>8. Svje\u017ee vo\u0107e i povr\u0107e je zdravije nego smrznuto<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svje\u017ee vo\u0107e i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> je sigurno ukusnije nego njihova smrznuta varijanta. U javnosti <strong>prevladava dojam da su i zdravije.<\/strong> Znali ste da<strong> se radi o mitu?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svje\u017ee proizvode mo\u017eemo podijeliti u dvije skupine&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>koji dozrijevaju po branju<\/strong>&nbsp;&#8211; ako proizvod dozrijeva do prijevoza<\/li>\n\n\n\n<li><strong>zrele za vrijeme berbe<\/strong> &#8211; proizvod je bran i prodavan ve\u0107 u zrelom stanju<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-637691042_1_.jpg\" alt=\"Svje\u017ee vo\u0107e i povr\u0107e je zdravije nego smrznuto\" width=\"843\" height=\"476\" title=\"Svje\u017ee vo\u0107e i povr\u0107e je zdravije nego smrznuto\"\/><\/figure>\n<\/div>\n\n\n<p>Smrznuti<strong> proizvodi<\/strong>&nbsp;ve\u0107inom <strong>dozrijevaju za vrijeme berbe<\/strong> i prije smrzavanja su minimalno obra\u0111eni. Ve\u0107ina povr\u0107a i vo\u0107a je prije zamrzavanja <strong>samo na nekoliko minuta zagrijana u toploj vodi.<\/strong> Ovaj proces deaktivira enzime koji uzrokuju ne\u017eeljenu promjenu boje, mirisa, okusa ili nutritivnih vrijednosti. Kad bismo usporedili udio nutrijenata u vo\u0107u prije i poslije zamrzavanja, ipak bismo prona\u0161li <strong>male promjene u sastavu.<\/strong> Op\u0107enito su kod vo\u0107a i povr\u0107a, ipak, zastupljeni <strong>sli\u010dni nutrijenti<\/strong> u smrznutom i svje\u017eem stanju. <span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za bolju <strong>usporedbu sadr\u017eaja nutrijenata<\/strong> izme\u0111u svje\u017ee i smrznute forme, pripremili smo za vas tablicu&nbsp;<span style=\"color: #ff6600;\">[22] [23]<\/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><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Sadr\u017eaj nutrijenata na 100 g<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Svje\u017ee jagode<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Smrznute jagode<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalorije (kcal)<\/td><td class=\"has-text-align-center\" data-align=\"center\">32<\/td><td class=\"has-text-align-center\" data-align=\"center\">35<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine(g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti(g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati(g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,7<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna (g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,0<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,1&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda (g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">90,9<\/td><td class=\"has-text-align-center\" data-align=\"center\">90,0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin C (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">58,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin E (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Folna kiselina (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,024<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,017<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalcij(mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,0<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Magnezij(mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,0<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Natrij(mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,0&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalij(mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">153<\/td><td class=\"has-text-align-center\" data-align=\"center\">148<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Protein_morate_unijeti_odmah_poslije_treninga\"><\/span>9. Protein morate unijeti odmah poslije treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jednoj od spornih tema pripada i tzv.<strong> &#8220;anaboli\u010dki prozor&#8221;.<\/strong> Radi se o stanju organizma neposredno nakon treninga kada unos bjelan\u010devina mo\u017ee u enormnoj koli\u010dini <strong>pobolj\u0161ati rast mi\u0161i\u0107ne mase.<\/strong> Ovaj mit je bolje nazvati preuveli\u010danim. Organizam treba <strong>nadopuniti bjelan\u010devine nakon treninga<\/strong> kako tijelo ne bi do\u0161lo u kataboli\u010dno stanje. Unositi <strong>20 &#8211; 40 grama proteina do 2 sata<\/strong> poslije treninga je idealno, nije, ipak, obavezno kao \u0161to to diktira mit anaboli\u010dkog prozora. Va\u017enije od vremena unosa proteina je <strong>cjelodnevni unos bjelan\u010devina.<\/strong> Ukoliko vas interesira vi\u0161e o doziranju bjelan\u010devina, <strong>pro\u010ditajte na\u0161 \u010dlanak<\/strong>&nbsp;<a title=\"Kada i koliko proteina trebate unijeti kako bi se postigli maksimalni rezultati?\" href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kada i koliko proteina unositi za postizanje maksimalnih u\u010dinaka?&nbsp;<\/a><span style=\"color: #ff9900;\">[1]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-986619670_1.jpg\" alt=\"Protein morate unijeti odmah poslije treninga\" width=\"843\" height=\"562\" title=\"Protein morate unijeti odmah poslije treninga\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Zumanjci_iz_jajeta_povisuju_rizik_od_srcanih_oboljenja\"><\/span>10. \u017dumanjci iz jajeta povisuju rizik od sr\u010danih oboljenja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tema jaja i kolesterol traje ve\u0107 desetlje\u0107ima.<strong> Jaja su u odre\u0111eno doba bila smatrana zdravima,<\/strong> kasnije opasnima a ove tvrdnje su se naokolo izmijenjivale. <strong>Utjecaj kolesterola na sr\u010dana oboljenja<\/strong> je i danas predmet istra\u017eivanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strah od konzumacije jaja su osnovane na <strong>strahu od \u017eumanjaka<\/strong> i njihovog sadr\u017eaja kolesterola. Rezultati istra\u017eivanja pokazuju kako konzumacija jaja pove\u0107ava razinu dobrog HDL<strong> kolesterola i ne uzrokuje pove\u0107ani rizik sr\u010danih oboljenja.<\/strong> <strong>Pregled 17 studija<\/strong> s ukupnim brojem od 263 938 sudionika<strong> nije pokazao nikakav utjecaj jaja na rizik od sr\u010danih oboljenja<\/strong> kod zdravih ljudi. Ukoliko ne pripadate me\u0111u dijabeti\u010dare, nemojte imati strah od konzumacije jaja. Jaja, naime, pripadaju me\u0111u <strong>namirnice s najvi\u0161im sadr\u017eajem nutrijenata<\/strong> i skoro svi se nalaze u \u017eumanjku. Zbog nepotrebnih strahova od kolesterola, mo\u017eete se isklju\u010divanjem jaja iz prehrane li\u0161iti opskrbe va\u017enim nutrijentima.&nbsp;<span style=\"color: #ff6600;\">[1] [2]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-588597386.jpg\" alt=\" \u017dumanjci iz jajeta povisuju rizik od sr\u010danih oboljenja\" width=\"843\" height=\"562\" title=\" \u017dumanjci iz jajeta povisuju rizik od sr\u010danih oboljenja\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"11_Vase_tijelo_treba_redoviti_detox\"><\/span>11. Va\u0161e tijelo treba redoviti detox<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sve vi\u0161e ljudi <strong>vjeruje u blagotvorne u\u010dinke detoksikacije<\/strong> organizma. Mo\u017eda \u0107e vas iznenaditi da se radi o mitu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to je, zapravo, detox? Toksinama se smatraju <strong>materijali biljnog<\/strong> ili <strong>\u017eivotinjskog podrijetla<\/strong> koji su za \u010dovjeka otrovni. U njihove redove mo\u017eemo uvrstiti i <strong>lijekove<\/strong> koji su u <strong>velikim koli\u010dinama toksi\u010dni.<\/strong> Moderni &#8220;detoks gurui&#8221; tako\u0111er ovdje uvr\u0161tavaju i<strong> te\u0161ke metale, konzervacijske materijale<\/strong> i sve <strong>sinteti\u010dko.<\/strong> 2009. godine je bilo istra\u017eeno 10 dru\u0161tava koja se bave prodajom 15 detoksikacijskih proizvoda. Niti jedno od njih <strong>nije uspjelo imenovati jednu jedinu toksinu<\/strong> koju njihov proizvod uspijeva eliminirati.&nbsp;<span style=\"color: #ff6600;\">[1] [7]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U na\u0161em organizmu se za<strong> odstranjivanje \u0161tetnih tvari brinu jetra, bubrezi, plu\u0107a<\/strong> te drugi organi. Smanjenjem unosa hrane koja je za ovaj proces potrebna, <strong>ko\u010dite prirodni detoksikacijski proces.<\/strong> Dijete kod kojih se piju samo smoothieji ili detoksikacijski \u010dajevi nisu prigodne i mogu predstavljati <strong>potencijalan rizik za jetru i bubrege.<\/strong> Htjeli biste doznati jo\u0161 vi\u0161e o detoxu i \u010di\u0161\u0107enju organizma? <strong>Pro\u010ditajte na\u0161 \u010dlanak<\/strong> <a title=\"Detoxikacija - kako \u0107e vam promijeniti \u017eivot 10 dana?\" href=\"https:\/\/gymbeam.hr\/blog\/detoksikacija-kako-mijenja-zivot\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Detoxikacija &#8211; kako \u0107e vam promijeniti \u017eivot 10 dana?<\/a>&nbsp;<span style=\"color: #ff6600;\">[1] [8] [9]&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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"12_Kruh_je_nezdrav\"><\/span>12. Kruh je nezdrav<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Od <strong>kruha se deblja i gluten je \u0161tetan.<\/strong> Ovo su 2 naj\u010de\u0161\u0107a argumenta kod protivnika peciva. Kruh zaista mo\u017ee biti <strong>izvor nepotrebnih kalorija,<\/strong> to zavisi uglavnom od namirnica koje u njega stavljate. Pecivo ljudima u\u0111e u naviku uglavnom s <strong>kalori\u010dnim namirnicama<\/strong> poput <strong>masla, d\u017eema ili meda.<\/strong> Na kruh, ipak, pa\u0161u i <strong>hranjive namirnice<\/strong> sa sadr\u017eajem vitamina i minerala poput <strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> i vo\u0107a.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-995038782.jpg\" alt=\"Kruh je nezdrav\" width=\"843\" height=\"562\" title=\"Kruh je nezdrav\"\/><\/figure>\n<\/div>\n\n\n<p>Kakav kruh odabrati?<\/p>\n\n\n\n<p>Sigurno vas ne\u0107e iznenaditi da <strong>&#8220;bijeli kruh&#8221;<\/strong> <strong>nije najprigodnijim pecivom.<\/strong> Zna\u010dajno bolji izbor je integralno pecivo koje ima nekoliko prednosti. Kojih?&nbsp;<span style=\"color: #ff6600;\">[1] [16] [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\">\n<li><strong>Ima niski glikemijski indeks&nbsp;<\/strong>&#8211; glikemijski indeks je vrijednost koja odre\u0111uje kako se brzo jelo apsorbira i probavlja u organizmu. Razina \u0161e\u0107era u krvi raste na osnovu visine glikemijskog indeksa.<\/li>\n\n\n\n<li><strong>Ima niski inzulinski indeks<\/strong> &#8211; inzulinski indeks je vrijednost koja odre\u0111uje koliko inzulina se izlu\u010duje kod obrade jela. Namirnice s niskim inzulinskim indeksom manje optere\u0107uju gu\u0161tera\u010du kod proizvodnje inzulina.<\/li>\n\n\n\n<li><strong>Ima ve\u0107i sadr\u017eaj vlakana&nbsp;<\/strong>&#8211; na\u0161 organizam probavlja vlakna sporo, \u0161to produ\u017euje osjet sitosti. Osim toga, vlakna smanjuju i &#8220;lo\u0161i&#8221; LDL kolesterol, odr\u017eavaju zdrava crijeva i normalan krvni tlak.<\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"13_Organske_namirnice_su_bolje\"><\/span>13.&nbsp;Organske namirnice su bolje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Organske namirnice <strong>nisu kemijski tretirane<\/strong> pesticidima ili herbicidima. Imaju li zahvaljuju\u0107i tome<strong> vi\u0161e nutrijenata nego obi\u010dne namirnice?<\/strong> Studija iz 2012. godine bavila se razlikom izme\u0111u organske i klasi\u010dne hrane. Organske namirnice <strong>nisu pokazale vi\u0161e nutrijenata&nbsp;<\/strong>niti manji zdravstveni rizik. To zna\u010di da me\u0111u njima <strong>ne postoje zna\u010dajne razlike.<\/strong> Ako ve\u0107 kupujete obi\u010dne ili organske namirnice, sadr\u017eaj nutrijenata im je jednak, <strong>jedino im je cijena razli\u010dita.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1068925322.jpg\" alt=\" Organske namirnice su bolje\" width=\"843\" height=\"562\" title=\" Organske namirnice su bolje\"\/><\/figure>\n<\/div>\n\n\n<p>Ljudi daju prednost organskim namirnicama i iz <strong>ekolo\u0161kih razloga,<\/strong> zbog predod\u017ebe da <strong>organske namirnice manje optere\u0107uju planetu.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>organsko mlijeko i mlije\u010dni proizvodi su <strong>glavni izvor emisije<\/strong> plinova staklenika<\/li>\n\n\n\n<li>proizvodnja jedne litre organskog mlijeka zahtijeva <strong>80% vi\u0161e zemljane povr\u0161ine<\/strong> nego proizvodnja obi\u010dnog mlijeka<\/li>\n\n\n\n<li>organsko mlijeko uzrokuje<strong> 20% vi\u0161i potencijal za globalno zatopljenje<\/strong><\/li>\n\n\n\n<li>kod proizvodnje organskog mlijeka se<strong> ispu\u0161ta 60% vi\u0161e \u017eivotinjskog otpada u izvore vode<\/strong><\/li>\n\n\n\n<li>farme s organskim namirnicama uzrokuju <strong>70% ve\u0107i rizik od kiselih ki\u0161a<\/strong><\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"14_Vegetarijanska_hrana_je_zdravija\"><\/span>14.&nbsp;Vegetarijanska hrana je zdravija&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U javnosti op\u0107enito o vegetarijancima vlada predod\u017eba kako su zdraviji jer <strong>ne unose toliku koli\u010dinu masti<\/strong> kao oni ljudi koji konzumiraju meso. <strong>Mislite li da je to istina?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vegetarijanska hrana je puna vitamina, minerala i nezasi\u0107enih masti. Ovaj tip prehrane se temelji na biljnoj prehrani i proizvodima&nbsp;\u017eivotinjskog podrijetla s iznimkom mesa. Vegetarijanstvo<strong> \u0161titi od kardiovaskularnih oboljenja, \u0161e\u0107erne bolesti<\/strong> i <strong>visokog kolesterola.<\/strong> Kod svakog obroka je, ipak, potrebno<strong> kontrolirati sadr\u017eaj masti i ugljikohidrata,<\/strong> a to vrijedi i za vegetarijance.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Oznaka<\/strong> &#8220;vegetarijansko&#8221; ili &#8220;vegansko&#8221; ne mora automatski<strong> zna\u010diti zdraviji izbor.<\/strong> <strong>Bezmesni proizvodi<\/strong> mogu sadr\u017eavati <strong>vi\u0161i sadr\u017eaj \u0161e\u0107era i ulja,<\/strong> sli\u010dno kao njihova varijanta mesa. Kod konzumacije vegetarijanskih proizvoda, kontrola nutritivnih vrijednosti je jednako bitna kao kod obi\u010dnih proizvoda. To zna\u010di da biti vegetarijanac ne zna\u010di odmah biti zdraviji. Va\u017ean je <strong>razuman sastav prehrane<\/strong> i uravnote\u017een unos nutrijenata.&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1128687123.jpg\" alt=\"Vegetarijanska hrana je zdravija \" width=\"843\" height=\"562\" title=\"Vegetarijanska hrana je zdravija \"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"15_Trebali_biste_jesti_5_malih_obroka_dnevno\"><\/span>15.&nbsp;Trebali biste jesti 5 malih obroka dnevno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010culi ste i vi za teoriju koja preporu\u010da jedenje <strong>vi\u0161e malih obroka<\/strong> za vrijeme dana? I ovaj <strong>model prehrane je samo mit.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znanstveno je potvr\u0111eno da broj slijedova nema <strong>utjecaj na redukciju masti.<\/strong> Ako ste mu\u0161karac i va\u0161 dnevni unos kalorija je 2 500 kcal, potpuno je svejedno ho\u0107ete li porcije podijeliti na 3 ili 5 slijedova. Prema nekim studijama, vi\u0161e manjih obroka mo\u017ee uzrokovati <strong>manji osjet zasi\u0107enja&nbsp;<\/strong>\u0161to mo\u017ee dovesti do povi\u0161enog unosa hrane. Jesti \u010de\u0161\u0107e je s tog stajali\u0161ta suvi\u0161no i<strong> mo\u017ee \u010dak biti i \u0161tetno.<\/strong> Za ljudsko tijelo nije prirodno<strong> konstantno osje\u0107ati sitost.<\/strong> Nekad je bilo uobi\u010dajeno postiti s vremena na vrijeme i nije bilo uobi\u010dajeno jesti tako \u010desto kao danas.&nbsp;<span style=\"color: #ff6600;\">[1] [21]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1151268627.jpg\" alt=\"Trebali biste jesti 5 malih obroka dnevno\" width=\"843\" height=\"536\" title=\"Trebali biste jesti 5 malih obroka dnevno\"\/><\/figure>\n<\/div>\n\n\n<p>Kod konzumacije vi\u0161e slijedova za vrijeme dana metabolizam \u0107e se ubrzati samo neznatno. U usporedbi s klasi\u010dna 3 slijeda,<strong> razlika u spaljivanju kalorija je minimalna,<\/strong> bolje re\u010deno nikakva. Ako se, ipak, za vrijeme dana osje\u0107ate gladnima, a nave\u010der imate potrebu za prejedanjem, za vas konzumacija nekoliko malih obroka mo\u017ee biti idealna. <span style=\"color: #ff6600;\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vjerujemo kako ste saznali <strong>nove informacije o prehrani, namirnicama i nutritivnim mitovima.<\/strong> Svidio vam se ovaj \u010dlanak? Bit \u0107e nam drago ako ga <strong>podr\u017eite lajkom i dijeljenjem.&nbsp;<\/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\" 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\/eggs\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEggs\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>Otkrijte 15 nutritivnih mitova o prehrani koji spre\u010davaju zdrav na\u010din \u017eivota. Pro\u010ditajte istinu o sigurnosti i \u0161tetnosti poznatih namirnica.<\/p>\n","protected":false},"author":25,"featured_media":80350,"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":[135],"tags":[6932,7352,6272,7244],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-251023","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mitovi-hr","9":"tag-prehrana-hr","10":"tag-proteini-hr","11":"tag-ugljikohidrati-hr","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>15 najpoznatijih nutritivnih mitova koji \u0107e vas iznenaditi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Otkrijte 15 nutritivnih mitova o prehrani koji spre\u010davaju zdrav na\u010din \u017eivota. 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