{"id":251162,"date":"2020-01-31T05:15:00","date_gmt":"2020-01-31T04:15:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=251162"},"modified":"2023-09-05T20:19:30","modified_gmt":"2023-09-05T18:19:30","slug":"15-prehranskih-mitov-ki-vas-bodo-presenetili","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/","title":{"rendered":"15 prehranskih mitov, ki vas bodo presenetili"},"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\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#1_Sol_povzroca_visok_krvni_tlak\" title=\"1. Sol povzro\u010da visok krvni tlak\">1. Sol povzro\u010da visok 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.si\/blog\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#2_Nasicene_mascobe_in_transmascobe_so_eno_in_isto\" title=\"2. Nasi\u010dene ma\u0161\u010dobe in transma\u0161\u010dobe so eno in isto\">2. Nasi\u010dene ma\u0161\u010dobe in transma\u0161\u010dobe so eno in 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.si\/blog\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#3_Spiti_morate_2_litra_vode_na_dan\" title=\"3. Spiti morate 2 litra vode na dan\">3. Spiti morate 2 litra vode na dan<\/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\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#4_Beljakovine_poskodujejo_kosti_in_ledvice\" title=\"4. Beljakovine po\u0161kodujejo kosti in ledvice\">4. Beljakovine po\u0161kodujejo kosti in ledvice<\/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\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#5_Ogljikovih_hidratov_ne_bi_smeli_jesti_zvecer\" title=\"5. Ogljikovih hidratov ne bi smeli jesti zve\u010der\">5. Ogljikovih hidratov ne bi smeli jesti zve\u010der<\/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\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#6_Rdece_meso_povzroca_raka\" title=\"6.&nbsp;Rde\u010de meso povzro\u010da raka\">6.&nbsp;Rde\u010de meso povzro\u010da raka<\/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\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#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.si\/blog\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#8_Sveza_zelenjava_in_sadje_sta_bolj_zdrava_od_zamrznjenega\" title=\"8. Sve\u017ea zelenjava in sadje sta bolj zdrava od zamrznjenega\">8. Sve\u017ea zelenjava in sadje sta bolj zdrava od zamrznjenega<\/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\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#9_Takoj_po_treningu_morate_zauziti_beljakovine\" title=\"9. Takoj po treningu morate zau\u017eiti beljakovine\">9. Takoj po treningu morate zau\u017eiti beljakovine<\/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.si\/blog\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#10_Rumenjaki_povecujejo_tveganje_za_srcne_bolezni\" title=\"10. Rumenjaki pove\u010dujejo tveganje za sr\u010dne bolezni\">10. Rumenjaki pove\u010dujejo tveganje za sr\u010dne bolezni<\/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.si\/blog\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#11_Vase_telo_potrebuje_redno_razstrupljanje\" title=\"11. Va\u0161e telo potrebuje redno razstrupljanje\">11. Va\u0161e telo potrebuje redno razstrupljanje<\/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.si\/blog\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#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.si\/blog\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#13_Ekoloska_zivila_so_boljsa\" title=\"13. Ekolo\u0161ka \u017eivila so bolj\u0161a\">13. Ekolo\u0161ka \u017eivila so bolj\u0161a<\/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.si\/blog\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#14_Vegetarijanska_prehrana_je_bolj_zdrava\" title=\"14. Vegetarijanska prehrana je bolj zdrava\">14. Vegetarijanska prehrana je bolj zdrava<\/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.si\/blog\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/#15_Zauziti_bi_morali_5_majhnih_obrokov_na_dan\" title=\"15. Zau\u017eiti bi morali 5 majhnih obrokov na dan\">15. Zau\u017eiti bi morali 5 majhnih obrokov na dan<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">Ste \u017ee kdaj brali o <strong>\u0161kodljivosti svoje najljub\u0161e hrane<\/strong> in teden dni kasneje od drugega vira izvedeli ravno nasprotno? Prehranjevanje je <strong>tema polna pol-resnic<\/strong>, ki si nasprotujejo. Vendar pa na\u0161 \u010dlanek temelji na znanstvenih raziskavah in v njem boste na\u0161li <strong>15 dokazanih prehranskih mitov<\/strong>, ki so jih verodostojne raziskave ovrgle.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h1 class=\"is-style-default wp-block-heading\">15 najbolj znanih prehranskih mitov<\/h1>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Sol_povzroca_visok_krvni_tlak\"><\/span>1. Sol povzro\u010da visok krvni tlak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Zrna soli so povezana z <strong>visokim krvnim tlakom, po\u0161kodbami ledvic in tveganjem kognitivnih motenj<\/strong>. Kuhinjska sol vsebuje <strong>40% minerala natrija<\/strong>, ki je potreben za pravilno funkcioniranje na\u0161ega telesa. Vendar nekatera \u017eivila <strong>na etiketi prikazujejo vsebnost soli, druga le vsebnost natrija<\/strong>, zato pogosto pride do odstopanj. \u010ce \u017eelite dejansko sliko o vsebnosti soli v dolo\u010deni hrani, <strong>pomno\u017eite koli\u010dino natrija z 2,5<\/strong> in tako boste ugotovili <strong>dejanski dele\u017e soli v izdelku.<\/strong><\/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\">Premajhne, a tudi velike koli\u010dine natrija <strong>predstavljajo te\u017eave za \u010dlove\u0161ko telo<\/strong>. <strong>Majhna koli\u010dina natrija<\/strong> vpliva na <strong>mo\u017egansko aktivnost<\/strong>, zato se \u010dlovek po\u010duti <strong>po\u010dasen in letargi\u010den<\/strong>. Nasprotno pa je <strong>visok vnos natrija<\/strong> povezan z <strong>osteoporozo, ledvi\u010dnimi boleznimi, hipertenzijo ali boleznimi srca<\/strong>. Po podatkih Svetovne zdravstvene organizacije <strong>dnevni vnos natrija ne sme presegati 1500 mg<\/strong>, kar je pol \u010dajne \u017eli\u010dke namizne soli. \u010ce se dr\u017eite te priporo\u010dene koli\u010dine, vam <strong>ni treba skrbeti za negativne u\u010dinke natrija. <\/strong><span style=\"color: #ff6600;\">[1] [2] [18]<\/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\/iStock-848612696.jpg\" alt=\"Mit, da sol povzro\u010da visok krvni tlak\" width=\"843\" height=\"562\" title=\"Mit, da sol povzro\u010da visok krvni tlak\"\/><\/figure><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Zakaj je namizna sol jodirana?<\/span><\/strong><\/p>\n\n\n\n<p><strong><span lang=\"SL\">Jod<\/span><\/strong><span lang=\"SL\"> se naravno pojavlja <strong>le v zelenjavi<\/strong>, ki ga absorbira skozi <strong>tla<\/strong>. Vendar pa je u\u017eivanje <strong>zelenjave iz zemlje, ki ne vsebuje joda<\/strong>, povzro\u010dilo pomanjkanje le tega v telesu, zato se je leta 1920 sol po svetu za\u010dela jodirati. Ker <strong>vsi uporabljajo sol<\/strong>, je postala prikladno sredstvo za zagotavljanje <strong>vnosa joda pri celotni populaciji.<\/strong><\/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\">Konec koncev je jod zelo pomemben <strong>za delovanje \u0161\u010ditnice<\/strong> in njenih hormonov &#8211; <strong>tiroksina in trijodtironina<\/strong>. Odsotnost joda povzro\u010da <strong>bolezen, imenovano gol\u0161a<\/strong>, ki je povezana z <strong>otekanjem \u0161\u010ditnice<\/strong>. Pomanjkanje joda je \u0161e posebej <strong>nevarno v nose\u010dnosti<\/strong>, ker je ta odgovoren za popoln razvoj plodovih mo\u017eganov. <span style=\"color: #ff6600;\">[3] [19] [20]<\/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=\"2_Nasicene_mascobe_in_transmascobe_so_eno_in_isto\"><\/span>2. Nasi\u010dene ma\u0161\u010dobe in transma\u0161\u010dobe so eno in isto<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Nasi\u010dene ma\u0161\u010dobe in transma\u0161\u010dobe v medijih ozna\u010dujejo kot <strong>&#8220;slabe ma\u0161\u010dobe&#8221;<\/strong>, <strong>javnost pa na njih gleda kot na eno in isto stvar<\/strong>. A <strong>tudi ta mit ne dr\u017ei<\/strong>. Transma\u0161\u010dobe so resni\u010dno <strong>\u0161kodljive<\/strong> za na\u0161e telo, povzro\u010dajo tveganje za sr\u010dne bolezni, presnovne te\u017eave ali odpornost na inzulin. <strong>Nasi\u010dene ma\u0161\u010dobe<\/strong> so v primerjavi s transma\u0161\u010dobami <strong>bistveno manj \u0161kodljive<\/strong>. <span style=\"color: #ff6600;\">[13]<\/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\">Nasi\u010dene ma\u0161\u010dobe najdemo v mesu, mle\u010dnih izdelkih, pekovskih izdelkih, palmovem ali kokosovem olju. Pri sobni temperaturi so <strong>v trdnem stanju<\/strong> in jih zato imenujemo &#8220;trdne ma\u0161\u010dobe&#8221;. V primernih koli\u010dinah so <strong>ne\u0161kodljive za organizem<\/strong>. \u010ce nasi\u010dene ma\u0161\u010dobe <strong>predstavljajo manj kot 10% va\u0161ega dnevnega vnosa kalorij<\/strong>, vam sploh ni treba skrbeti. \u0160kodljiv je lahko le prevelik vnos nasi\u010denih ma\u0161\u010dob, kar lahko <strong>pove\u010da raven holesterola<\/strong> in tveganje za kardiovaskularne bolezni.<span style=\"color: #ff6600;\"> [15]<\/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\/iStock-180258510_2_.jpg\" alt=\"Nasi\u010dene ma\u0161\u010dobe in transma\u0161\u010dobe niso enake\" width=\"843\" height=\"562\" title=\"Nasi\u010dene ma\u0161\u010dobe in transma\u0161\u010dobe niso enake\"\/><\/figure><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Transma\u0161\u010dobe<\/span><\/strong><span lang=\"SL\"> se v naravi ne pojavljajo, saj <strong>so umetno ustvarjene<\/strong> z dodajanjem vodika rastlinskim oljem, da postanejo bolj trde. <strong>Pove\u010dajo raven &#8220;slabega&#8221; LDL holesterola<\/strong>, hkrati pa zmanj\u0161ujejo vsebnost &#8220;dobrega&#8221; HDL holesterola, kar povzro\u010da tveganje za sr\u010dne bolezni. <strong>Tveganje za kardiovaskularne bolezni<\/strong> je pri u\u017eivanju transma\u0161\u010dob 3-krat ve\u010dje kot pri drugih vrstah ma\u0161\u010dob. Najdemo jih v krompir\u010dku, torticah ali drugi hitri hrani. <span style=\"color: #ff6600;\">[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\">\u010clove\u0161ko telo potrebuje dolo\u010deno koli\u010dino ma\u0161\u010dobe za pravilno delovanje, vendar <strong>transma\u0161\u010dobe za nas niso pomembne.<\/strong> Vsekakor so <strong>bolj \u0161kodljive kot nasi\u010dene ma\u0161\u010dobe<\/strong>.<\/span><\/p>\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=\"3_Spiti_morate_2_litra_vode_na_dan\"><\/span>3. Spiti morate 2 litra vode na dan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ste bili prepri\u010dani, da je <strong>dovolj, \u010de spijete 2 litra vode na dan?<\/strong> Morda vas bomo razo\u010darali, vendar je bil ta mit ovr\u017een \u017ee pred leti. Vnos vode je klju\u010dnega pomena za telo, vendar <strong>2 litra teko\u010dine nista dovolj<\/strong>. Po poro\u010dilu iz leta 2004 <strong>bi morale \u017eenske dnevno zau\u017eiti 2,7 litra, mo\u0161ki pa 3,7 litra vode<\/strong>. Velja si zapomniti, da \u010dlovek dobi vodo tudi iz hrane, kar bi moralo predstavljati <strong>20% celotnega dnevnega vnosa teko\u010dine<\/strong>.<\/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\">Dobro znano pravilo 2 litrov vode ne dr\u017ei \u017ee samo zato, ker \u010dlove\u0161ko telo <strong>z uriniranjem, znojenjem in dihanjem<\/strong> dnevno <strong>sprosti pribli\u017eno enako koli\u010dino teko\u010dine<\/strong>. Niti vam ni treba intenzivno migati ali se zadr\u017eevati v bli\u017eini ekvatorja, da bi vsak dan izlo\u010dili 500-1000 ml vode. \u010ce redno telovadite, bi morali <strong>\u0161e bolj pove\u010dati svoj dnevni vnos vode<\/strong> in jo dopolniti s potrebnimi <a href=\"https:\/\/gymbeam.si\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerali<\/a>.&nbsp;<span style=\"color: #ff6600;\">[4] [25]<\/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\/iStock-1023433230.jpg\" alt=\"Pitje 2 litra vode na dan je mit\" width=\"843\" height=\"476\" title=\"Pitje 2 litra vode na dan je mit\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Beljakovine_poskodujejo_kosti_in_ledvice\"><\/span>4. Beljakovine po\u0161kodujejo kosti in ledvice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Razlog za <strong>strah pred boleznijo ledvic<\/strong> zaradi ve\u010djega vnosa beljakovin je \u0161tudija, ki je dognala, da je ve\u010dja koli\u010dina beljakovin v prehrani povezana s <strong>pove\u010dano obremenitvijo ledvic<\/strong>. Kasnej\u0161e raziskave pa so <strong>rezultate te \u0161tudije ovrgle<\/strong> in potrdile, da te\u017eave z ledvicami <strong>niso posledica ve\u010dje vsebnosti beljakovin<\/strong> v prehrani. <span style=\"color: #ff6600;\">[1]&nbsp;<\/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\">Druga trditev povezuje <strong>u\u017eivanje beljakovin z boleznimi kosti<\/strong>. U\u017eivanje beljakovin vodi tudi do tvorbe kisline, ki jo <strong>nevtralizira kalcij iz kostnih zalog<\/strong>. To je pripeljalo do prepri\u010danja, da ve\u010d beljakovin povzro\u010di izgubo kostnega tkiva. Vendar pa \u0161tudije ka\u017eejo, da na <strong>ve\u010djo koli\u010dino kalcija v urinu ne vplivajo beljakovine<\/strong>, ampak kalcij sam. <strong>Ve\u010d kalcija vstopi v na\u0161e telo, bolj ga izlo\u010damo.<\/strong> <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<p><span lang=\"SL\">Druge \u0161tudije so potrdile, da <strong>beljakovine izbolj\u0161ajo absorpcijo kalcija<\/strong> in rast kosti. <strong>Beljakovine niso \u0161kodljive za kosti<\/strong>. Ravno nasprotno, lahko jih za\u0161\u010ditijo. Glede u\u017eivanja beljakovin vam ni treba skrbeti, saj ve\u010d raziskav potrjuje <strong>varnost ve\u010djega<\/strong> vnosa <a title=\"Beljakovine - GymBeam\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beljakovin<\/a> in njihov pomen pri zmanj\u0161evanju telesne te\u017ee. <span style=\"color: #ff6600;\">[1] [2]<\/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=\"5_Ogljikovih_hidratov_ne_bi_smeli_jesti_zvecer\"><\/span>5. Ogljikovih hidratov ne bi smeli jesti zve\u010der<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Vsi <strong>ogljikovi hidrati, ki jih zau\u017eijete po 18:00<\/strong>, se bodo samodejno <strong>spremenili v ma\u0161\u010dobo<\/strong>. To prepri\u010danje se nana\u0161a na <strong>upo\u010dasnjeno presnovo pono\u010di<\/strong> in ni\u017eje ravni inzulina. Vendar je \u0161tudija iz leta 2011 <strong>ta mit ovrgla<\/strong>. Skupina udele\u017eencev je zau\u017eila 80% ogljikovih hidratov pono\u010di, <strong>njihova te\u017ea pa se je bistveno zmanj\u0161ala<\/strong> v primerjavi s testnimi osebami, ki so ogljikove hidrate u\u017eivale \u010dez dan. Udele\u017eenci ve\u010derne skupine so med drugim <strong>poro\u010dali tudi o zmanj\u0161anju ob\u010dutka lakote.&nbsp;<\/strong>S temi rezultati vas zagotovo <strong>ne \u017eelimo prepri\u010dati, da pove\u010date ve\u010derni vnos ogljikovih hidratov<\/strong>. \u010ce pa ste \u010dez dan jedli razumno, zve\u010der pa ob\u010dutite lakoto, je <strong>strah pred ogljikovimi hidrati povsem odve\u010d<\/strong>. Brez skrbi lahko pojeste nekaj malega z ogljikovimi hidrati in (idealno) beljakovinami. To bo spodbudilo <strong>rast in regeneracijo mi\u0161ic<\/strong>, poleg tega pa boste pomirili la\u010den \u017eelodec.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><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=\"U\u017eivanje ogljikovih hidratov zve\u010der je mit\" class=\"wp-image-230604\" width=\"843\" height=\"563\" title=\"U\u017eivanje ogljikovih hidratov zve\u010der je mit\" 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><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Rdece_meso_povzroca_raka\"><\/span>6.&nbsp;Rde\u010de meso povzro\u010da raka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Drugi mit, ki \u0161iri nepotreben strah, je, da <strong>u\u017eivanje rde\u010dega mesa<\/strong> povzro\u010da raka. Raziskava iz leta 2014 ka\u017ee na to, da <strong>predelano rde\u010de meso, zlasti meso, pe\u010deno na \u017earu<\/strong>, lahko <strong>pove\u010da tveganje za raka<\/strong> pri ljudeh s <strong>slabim na\u010dinom \u017eivljenja<\/strong>. Ustrezen vnos rde\u010dega mesa v kombinaciji s sadjem, zelenjavo in prehranskimi vlakninami <strong>ne predstavlja tveganja za resne bolezni<\/strong>. <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<p><span lang=\"SL\">Vendar pa so \u0161tudije pokazale <strong>mo\u017eno tveganje za poliaromatske ogljikovodike<\/strong>, ki jih najdemo v prekajenem mesu. Po mnenju znanstvenikov <strong>lahko potencialno po\u0161koduje genom<\/strong> in tako predstavlja gro\u017enjo. Prekajeno meso torej ni ena najbolj zdravih sestavin v prehrani, <strong>prekomerno u\u017eivanje<\/strong> mesa pa lahko <strong>predstavlja tveganje<\/strong> v primeru neuravnote\u017eene prehrane. <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<h2 class=\"is-style-default wp-block-heading\"><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><span lang=\"SL\">Ta mit je najpogosteje povezan z <strong>vsebnostjo kofeina v kavi<\/strong>. Po mnenju mnogih ljudi u\u017eivalci kave <strong>\u0161kodijo svojemu zdravju zaradi ljubezni do kofeina, kar pa ne dr\u017ei<\/strong>. Znanstveno je dokazano, da se kofein absorbira v krvni obtok in nato dose\u017ee mo\u017egane, kjer blokira adenozin. Ta proces povzro\u010di pove\u010dano raven norepinefrina in dopamina, kar povzro\u010di <strong>pove\u010danje nevronske aktivnosti<\/strong>. \u0160tudije torej razkrivajo <strong>pozitiven u\u010dinek kofeina na mo\u017eganske funkcije<\/strong>. Po njihovem mnenju <strong>lahko kofein izbolj\u0161a spomin<\/strong>, razpolo\u017eenje, reakcijski \u010das, pa tudi splo\u0161ne du\u0161evne funkcije. Kofein zvi\u0161uje krvni tlak, vendar kava vsebuje tudi sestavine z ravno nasprotnim u\u010dinkom. Imenujejo jih <strong>polifenoli<\/strong> in so pomemben del kave, <strong>saj zni\u017eujejo krvni tlak<\/strong>, zmanj\u0161ujejo tveganje za sr\u010dne bolezni in izbolj\u0161ujejo pretok krvi v mo\u017egane.<span style=\"color: #ff6600;\"> [5] [6]<\/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\"><a href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein<\/a> ima tudi <strong>\u0161tevilne druge koristi za telo<\/strong> <span style=\"color: #ff6600;\">[7]<\/span>:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>izbolj\u0161uje fizi\u010dno zmogljivost<\/li><li>razgrajuje ma\u0161\u010dobo<\/li><li>vsebuje vitamine B2, B3, B5 ter minerala mangan in kalij<\/li><li>zmanj\u0161uje tveganje za diabetes tipa 2<\/li><li>zmanj\u0161uje tveganje za Parkinsonovo in Alzheimerjevo bolezen<\/li><li>je vir antioksidantov<\/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\">Toda med ljudmi se \u0161e vedno \u0161irijo <strong>miti o kavi<\/strong>, ki pa nikakor <strong>niso resni\u010dni<\/strong>. Zagotovo ste \u017ee sli\u0161ali te <strong>zavajajo\u010de izjave, kot na primer<\/strong> <span style=\"color: #ff6600;\">[24]<\/span>:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>popoldanska kava povzro\u010da nespe\u010dnost<\/li><li>kava ti bo pomagala, da se strezni\u0161<\/li><li>kava zakisa telo<\/li><li>\u010de pije\u0161 kavo, ne bo\u0161 nikoli zrasel<\/li><li>nose\u010dnice v nobenem primeru ne smejo piti kave<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><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 ni nezdrava\" class=\"wp-image-230618\" width=\"843\" height=\"563\" title=\"kava ni 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><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Sveza_zelenjava_in_sadje_sta_bolj_zdrava_od_zamrznjenega\"><\/span>8. Sve\u017ea zelenjava in sadje sta bolj zdrava od zamrznjenega<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Sve\u017ee sadje in zelenjava sta gotovo okusnej\u0161a od zamrznjene razli\u010dice. Vendar obstaja <strong>splo\u0161no mnenje, da sta tudi bolj zdrava<\/strong>. Ste vedeli, <strong>da je to mit?<\/strong><\/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\">Sve\u017ee izdelke lahko razdelimo v dve skupini <span style=\"color: #ff6600;\">[1]<\/span>:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>dozorele po obiranju <\/strong>&#8211; \u010de izdelek dozori med prevozom<\/li><li><strong>dozorele med obiranjem <\/strong>&#8211; izdelek se pobere in proda v \u017ee zrelem stanju<\/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\/iStock-637691042_1_.jpg\" alt=\"mit, da je sve\u017ea zelenjava in sadje bolj zdravo kot zamrznjeno\" width=\"843\" height=\"476\" title=\"mit, da je sve\u017ea zelenjava in sadje bolj zdravo kot zamrznjeno\"\/><\/figure><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Zamrznjeni izdelki <\/span><\/strong><span lang=\"SL\">ve\u010dinoma<strong> zorijo med obiranjem<\/strong> in so pred zamrzovanjem predelani na minimum. Ve\u010dina zelenjave in sadja se <strong>nekaj minut pred zamrzovanjem segreje v topli vodi<\/strong>. Ta postopek deaktivira encime, ki povzro\u010dajo ne\u017eelene spremembe barve, vonja, okusa ali prehranskih vrednosti. \u010ce pa bi sadje in njegovo vsebnost hranil primerjali pred in po zamrzovanju, bi ugotovili <strong>le majhne spremembe v sestavi<\/strong>. Na splo\u0161no imata sadje in zelenjava <strong>zelo podobne prehranske vrednosti v zamrznjenem in sve\u017eem stanju<\/strong>. <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<p><span lang=\"SL\">Za bolj\u0161i <strong>primerjavo vsebnosti hranil<\/strong> med sve\u017eimi in zamrznjenimi izdelki smo za vas pripravili tabelo <span style=\"color: #ff6600;\">[22] [23]<\/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><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti 100 g<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sve\u017ee jagode<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Zamrznjene jagode<\/strong><\/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\">Beljakovine (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\">Ma\u0161\u010dobe (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\">Ogljikovi hidrati (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\">Prehranske vlaknine (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 kislina (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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Takoj_po_treningu_morate_zauziti_beljakovine\"><\/span>9. Takoj po treningu morate zau\u017eiti beljakovine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ena izmed spornih tem je tako imenovano <strong>&#8220;anaboli\u010dno okno&#8221;<\/strong>. To je stanje telesa takoj po treningu, ko lahko vnos beljakovin <strong>mo\u010dno izbolj\u0161a rast mi\u0161ic<\/strong>. Ta mit lahko imenujemo tudi pretiravanje. <strong>Po treningu mora telo dobiti beljakovine<\/strong>, da prepre\u010di, da bi telo pri\u0161lo do kataboli\u010dne stopnje. Zau\u017eitje <strong>20-40 g beljakovin v 2 urah<\/strong> po treningu je idealno, ni pa nujno, kot pravi mit o anaboli\u010dnem oknu. Bolj pomemben kot \u010das vnosa beljakovin je <strong>celodnevni vnos le teh<\/strong>.<\/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\/iStock-986619670_1.jpg\" alt=\"beljakovine takoj po treningu so mit\" width=\"843\" height=\"562\" title=\"beljakovine takoj po treningu so mit\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Rumenjaki_povecujejo_tveganje_za_srcne_bolezni\"><\/span>10. Rumenjaki pove\u010dujejo tveganje za sr\u010dne bolezni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Debata o jajcih in holesterolu se odvija \u017ee desetletja. <strong>Jajca so \u017ee pred \u010dasom veljala za zdrava, nato nevarna<\/strong>, zato so se te trditve nenehno spreminjale. <strong>Vpliv holesterola<\/strong> na bolezni srca \u0161e vedno raziskujejo.<\/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\">Strah pred u\u017eivanjem jajc <strong>temelji na strahu pred rumenjaki<\/strong> in njihovo vsebnostjo holesterola. Vendar pa rezultati raziskav ka\u017eejo na to, da u\u017eivanje jajc pove\u010da raven &#8220;dobrega&#8221; HDL <strong>holesterola in ne pove\u010duje tveganja za sr\u010dne bolezni<\/strong>. <strong>Pregled 17 \u0161tudij<\/strong> s skupno 263.938 udele\u017eenci <strong>ni pokazal vpliva jajc na tveganje sr\u010dnih bolezni<\/strong> pri zdravih ljudeh. \u010ce niste diabetik, ne skrbite glede u\u017eivanja jajc. Jajca spadajo <strong>med \u017eivila z najve\u010djo vsebnostjo hranil<\/strong> in skoraj vsa so v rumenjaku. Zaradi nepotrebnih strahov pred holesterolom lahko z zavra\u010danjem jajc svoje telo prikraj\u0161ate za pomembna hranila. <span style=\"color: #ff6600;\">[1] [2]<\/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\/iStock-588597386.jpg\" alt=\"mit o rumenjakih in tveganju za sr\u010dne bolezni\" width=\"843\" height=\"562\" title=\"mit o rumenjakih in tveganju za sr\u010dne bolezni\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Vase_telo_potrebuje_redno_razstrupljanje\"><\/span>11. Va\u0161e telo potrebuje redno razstrupljanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Vse ve\u010d <strong>ljudi verjame v blagodejne u\u010dinke razstrupljanja<\/strong>. Morda boste presene\u010deni, da je to le mit.<\/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\">Kaj sploh je razstrupljanje? Toksini so snovi <strong>rastlinskega ali \u017eivalskega izvora<\/strong>, ki so strupene za ljudi. Vsebujejo lahko <strong>zdravila<\/strong>, ki so <strong>v ve\u010djih koli\u010dinah toksi\u010dna<\/strong>. Sodobni &#8220;<strong>guruji razstrupljanja<\/strong>&#8221; med njih uvr\u0161\u010dajo tudi <strong>te\u017eke kovine, konzervanse in vse, kar je sinteti\u010dno<\/strong>. V letu 2009 se je 10 podjetij ukvarjalo s prodajo 15 izdelkov za razstrupljanje. <strong>Toda nih\u010de od njih ni mogel imenovati niti enega toksina<\/strong>, ki bi ga njihovi izdelki lahko izlo\u010dili. <span style=\"color: #ff6600;\">[1] [7]<\/span> &nbsp; &nbsp; &nbsp; &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\">V na\u0161em telesu <strong>jetra, ledvice, plju\u010da in drugi organi poskrbijo za onesna\u017eevalce<\/strong>. Z zmanj\u0161anjem vnosa hranil, ki so potrebna za te procese, <strong>upo\u010dasnite naravni postopek razstrupljanja<\/strong>. Diete, pri katerih se pijejo zgolj smoothiji ali \u010daji za razstrupljanje, zato niso primerne in lahko predstavljajo <strong>potencialno tveganje za jetra in ledvice.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [8] [9]<\/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=\"12_Kruh_je_nezdrav\"><\/span>12. Kruh je nezdrav<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">S kruhom pridobivate te\u017eo, gluten pa je \u0161kodljiv. <\/span><\/strong><span lang=\"SL\">To sta dva najpogostej\u0161a argumenta nasprotnikov testa. Kruh je res lahko <strong>vir odve\u010dnih kalorij,<\/strong> predvsem pa je vse odvisno od sestavin, ki mu jih dodajate. Ljudje navadno u\u017eivajo izdelke iz testa skupaj s <strong>kalori\u010dno hrano<\/strong>, kot so <strong>maslo, marmelada ali med<\/strong>. Vendar so prehranske sestavine, ki vsebujejo vitamine in minerale, kot sta <strong>zelenjava in sadje<\/strong>, primerne tudi za kruh. <span style=\"color: #ff6600;\">[1]<\/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\/iStock-995038782.jpg\" alt=\"mit, da je kruh nezdrav\" width=\"843\" height=\"562\" title=\"mit, da je kruh nezdrav\"\/><\/figure><\/div>\n\n\n\n<p>Kateri kruh izbrati?<\/p>\n\n\n\n<p><span lang=\"SL\">Ne boste presene\u010deni nad dejstvom, da <strong>&#8220;beli kruh&#8221; ni najbolj primerna izbira<\/strong>. Bistveno bolj\u0161a izbira je <strong>polnozrnat kruh<\/strong>, ki ima ve\u010d prednosti. Katere so te prednosti? <span style=\"color: #ff6600;\">[1] [16] [17]<\/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>Ima nizek glikemi\u010dni indeks &#8211; <\/strong>glikemi\u010dni indeks je vrednost, ki dolo\u010da, kako hitro se hrana absorbira in prebavi v telesu. Ravni krvnega sladkorja nara\u0161\u010dajo glede na raven glikemi\u010dnega indeksa.<\/li><li><strong>Ima nizek indeks inzulina &#8211; <\/strong>indeks inzulina je vrednost, ki dolo\u010da, koliko inzulina se izlo\u010di med predelavo hrane. Hrana z nizkim indeksom inzulina manj obremenjuje trebu\u0161no slinavko s proizvajanjem inzulina.<\/li><li><strong>Ima ve\u010djo vsebnost vlaknin &#8211; <\/strong>na\u0161e telo vlaknine prebavlja po\u010dasi, kar podalj\u0161a ob\u010dutek sitosti. Poleg tega vlaknine zni\u017eujejo ravni &#8220;slabega&#8221; LDL holesterola, vzdr\u017eujejo zdravje \u010drevesje in normalizirajo krvni tlak.<\/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=\"13_Ekoloska_zivila_so_boljsa\"><\/span>13. Ekolo\u0161ka \u017eivila so bolj\u0161a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ekolo\u0161ka \u017eivila <strong>niso kemi\u010dno obdelana<\/strong> s pesticidi in herbicidi. Pa imajo <strong>ve\u010d hranilnih snovi kot obi\u010dajna \u017eivila?<\/strong> \u0160tudija iz leta 2012 je preu\u010dila razliko med ekolo\u0161ko in klasi\u010dno prehrano. Ekolo\u0161ka \u017eivila <strong>niso pokazala ve\u010d hranil<\/strong> ali manj\u0161e tveganje za zdravje. To pomeni, da <strong>med njimi ni bistvenih razlik<\/strong>. Ne glede na to, ali kupujete navadna ali ekolo\u0161ka \u017eivila, je vsebnost hranil enaka, <strong>le cena je druga\u010dna.<\/strong> <span style=\"color: #ff6600;\">[11]<\/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\/iStock-1068925322.jpg\" alt=\"organska hrana je bolj\u0161a - mit\" width=\"843\" height=\"562\" title=\"organska hrana je bolj\u0161a - mit\"\/><\/figure><\/div>\n\n\n\n<p><span lang=\"SL\">Ljudje imajo ekolo\u0161ka \u017eivila raje tudi <strong>iz ekolo\u0161kih razlogov<\/strong>, predvsem zaradi ideje, da je <strong>ekolo\u0161ka hrana manj obremenjujo\u010da za planet<\/strong>. Znanstveniki v Veliki Britaniji so preu\u010dili vpliv pridelave ekolo\u0161ke hrane na okolje. Rezultati vas bodo presenetili <span style=\"color: #ff6600;\">[11]<\/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>ekolo\u0161ko mleko in mle\u010dni izdelki so <strong>glavni vir emisij toplogrednih plinov<\/strong><\/li><li>proizvodnja enega litra ekolo\u0161kega mleka zahteva <strong>80% ve\u010d povr\u0161ine<\/strong> kot pridelava navadnega mleka<\/li><li>ekolo\u0161ko mleko povzro\u010da <strong>20% ve\u010dji potencial za globalno segrevanje<\/strong><\/li><li>pri proizvodnji ekolo\u0161kega mleka se v vodne vire odvaja <strong>60% ve\u010d \u017eivalskih odpadkov<\/strong><\/li><li>kmetije z ekolo\u0161kimi \u017eivili povzro\u010dajo <strong>70% ve\u010dje tveganje za kisli de\u017e<\/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=\"14_Vegetarijanska_prehrana_je_bolj_zdrava\"><\/span>14. Vegetarijanska prehrana je bolj zdrava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Med vegetarijanci obstaja splo\u0161no sprejeto mnenje, da so bolj zdravi, ker <strong>ne zau\u017eijejo toliko ma\u0161\u010dobe<\/strong> kot u\u017eivalci mesa. <strong>Mislite, da je to res?<\/strong><\/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\">Vegetarijanska prehrana je polna vitaminov, mineralov, vlaknin in nenasi\u010denih ma\u0161\u010dob. Ta vrsta prehrane temelji na rastlinski prehrani in \u017eivalskih izdelkih, ki ne vsebujejo mesa. Vegetarijanstvo <strong>\u0161\u010diti pred kardiovaskularnimi boleznimi, diabetesom ali visokim holesterolom<\/strong>. Vendar pa je treba vsak obrok <strong>preveriti zaradi ma\u0161\u010dob in ogljikovih hidratov<\/strong>, to pa velja tudi za vegetarijance. <span style=\"color: #ff6600;\">[12]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">&#8220;Vegetarijanska&#8221; ali &#8220;veganska&#8221;<\/span><\/strong><span lang=\"SL\"> prehrana ne predstavlja nujno tudi <strong>bolj zdravo izbiro. Vegetarijanski izdelki lahko vsebujejo ve\u010djo koli\u010dino sladkorja ali olja,<\/strong> podobno kot mesne razli\u010dice. Pri u\u017eivanju vegetarijanskih izdelkov je pregled prehranskih vrednosti prav tako pomemben kot pri obi\u010dajnih izdelkih. To pomeni, da biti vegetarijanec ne pomeni nujno bolj zdravega na\u010dina \u017eivljenja. Pomembna je <strong>razumna sestava prehrane<\/strong> in uravnote\u017een vnos hranil. <span style=\"color: #ff6600;\">[13]<\/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\/iStock-1128687123.jpg\" alt=\"vegetarijanska prehrana morda ni bolj zdrava\" width=\"843\" height=\"562\" title=\"vegetarijanska prehrana morda ni bolj zdrava\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Zauziti_bi_morali_5_majhnih_obrokov_na_dan\"><\/span>15. Zau\u017eiti bi morali 5 majhnih obrokov na dan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ste \u017ee sli\u0161ali za teorijo, ki priporo\u010da, da \u010dez dan jeste <strong>ve\u010d manj\u0161ih obrokov<\/strong>? <strong>Tudi ta model prehranjevanja je mit.<\/strong><\/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\">Znanstveno je dokazano, da \u0161tevilo obrokov <strong>ne vpliva na zmanj\u0161anje ma\u0161\u010dobe<\/strong>. \u010ce ste mo\u0161ki in va\u0161 dnevni vnos kalorij zna\u0161a 2500 kcal, ni pomembno, \u010de porcije razdelite na 3 ali 5 obrokov. Po nekaterih raziskavah lahko manj\u0161e porcije hrane<strong> povzro\u010dijo manj\u0161i ob\u010dutek sitosti<\/strong>, kar lahko vodi do pove\u010danega vnosa hrane. Pogostej\u0161i obroki so povsem nepotrebni in <strong>so lahko celo \u0161kodljivi<\/strong>. Ni naravno, da \u010dlove\u0161ko telo <strong>nenehno \u010duti sitost<\/strong>. Pred \u010dasi ni bilo obi\u010dajno jesti tako pogosto, kot to po\u010dnemo danes. <span style=\"color: #ff6600;\">[1] [21]<\/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\/iStock-1151268627.jpg\" alt=\"morali bi zau\u017eiti 5 majhnih porcij na dan - to je mit\" width=\"843\" height=\"536\" title=\"morali bi zau\u017eiti 5 majhnih porcij na dan - to je mit\"\/><\/figure><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce \u010dez dan pojemo ve\u010d manj\u0161ih obrokov, se presnova pospe\u0161i le z manj\u0161o hitrostjo. V primerjavi s klasi\u010dnimi tremi obroki je <strong>razlika v porabljenih kalorijah minimalna<\/strong> ali pa je skoraj ni. \u010ce pa \u010dez dan \u010dutite lakoto in morate zve\u010der zato pojesti ve\u010d, je u\u017eivanje manj\u0161ih porcij morda res idealno za vas. <span style=\"color: #ff6600;\">[26]<\/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\">Verjamemo, da ste se izvedeli veliko <strong>novih informacij o prehrani, hrani in prehranskih mitih<\/strong>. Vam je bil ta \u010dlanek v\u0161e\u010d? Veseli bomo, \u010de ga <strong>podprete tako, da ga v\u0161e\u010dkate in delite.<\/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\/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>Odkrijte 15 prehranskih mitov o prehranjevanju, ki vam prepre\u010dujejo zdrav na\u010din \u017eivljenja. Preberite resnico o varnosti in \u0161kodljivosti znanih \u017eivil.<\/p>\n","protected":false},"author":25,"featured_media":80358,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,6939,7251,7359],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-251162","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-mit","10":"tag-ogljikovi-hidrati","11":"tag-prehrana-sl","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 prehranskih mitov, ki vas bodo presenetili - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Odkrijte 15 prehranskih mitov o prehranjevanju, ki vam prepre\u010dujejo zdrav na\u010din \u017eivljenja. 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