{"id":252352,"date":"2019-03-29T07:41:00","date_gmt":"2019-03-29T06:41:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252352"},"modified":"2023-09-07T20:21:10","modified_gmt":"2023-09-07T18:21:10","slug":"7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/","title":{"rendered":"7 naj\u010de\u0161\u0107ih pogre\u0161aka kod mr\u0161avljenja"},"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\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/#1_Zaboravljate_na_hidrataciju\" title=\"1. Zaboravljate na hidrataciju\">1. Zaboravljate na hidrataciju<\/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\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/#2_Prebrzo_jedete\" title=\"2. Prebrzo jedete &nbsp;\">2. Prebrzo jedete &nbsp;<\/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\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/#3_Spavate_manje_od_6_sati\" title=\"3. Spavate manje od 6 sati\">3. Spavate manje od 6 sati<\/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\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/#4_Iz_prehrane_ste_uklonili_masti\" title=\"4. Iz prehrane ste uklonili masti\">4. Iz prehrane ste uklonili masti<\/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\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/#5_Ne_citate_etikete_na_namirnicama\" title=\"5. Ne \u010ditate etikete na namirnicama\">5. Ne \u010ditate etikete na namirnicama<\/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\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/#6_Previse_vjezbate\" title=\"6. Previ\u0161e vje\u017ebate &nbsp;\">6. Previ\u0161e vje\u017ebate &nbsp;<\/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\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/#7_Ne_konzumirate_dovoljno_bjelancevina\" title=\"7. Ne konzumirate dovoljno bjelan\u010devina\">7. Ne konzumirate dovoljno bjelan\u010devina<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ve\u0107 <strong>nekoliko tjedana vje\u017ebate<\/strong> i zdravo se hranite, no <strong>rezultati i dalje nisu vidljivi<\/strong>.<strong>&nbsp;<\/strong>Nervozno kontrolirate te\u017einu, brojite kalorije, ali do promjene ne dolazi. Razumijemo vas, <strong>mr\u0161avljenje je zaista zahtjevan i dugotrajan proces. <\/strong>Izbjegavajte stoga naj\u010de\u0161\u0107e gre\u0161ke koje vas spre\u010davaju u skidanju suvi\u0161nih kilograma. Pro\u010ditajte si na\u0161ih&nbsp;<strong>7 savjeta <\/strong>i&nbsp;mo\u017eda me\u0111u njima na\u0111ete <strong>uzrok svog neuspjeha <\/strong>i&nbsp;kona\u010dno dosegnete svoj fitness cilj.<\/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=\"1_Zaboravljate_na_hidrataciju\"><\/span>1. Zaboravljate na hidrataciju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kod promjene \u017eivotnog stila ve\u0107inom se govori samo o prehrani. Ljudi se fokusiraju na na\u010din prehrane, ali \u010desto zaboravljaju na <strong>dovoljan unos vode. <\/strong>Nedovoljna hidratacija smanjuje sadr\u017eaj teku\u0107ina u \u017eelucu i on ju zatim pogre\u0161no interpretira kao glad. <strong>Osje\u0107aj gladi,&nbsp;<\/strong>me\u0111utim, mo\u017ee biti kod nedostatka vode <strong>izazvan \u017ee\u0111u<\/strong><strong>.<\/strong>&nbsp;Zato, ako ste gladni, probajte se <strong>prvo napiti vode, pri\u010dekati 20 minuta <\/strong>i&nbsp;vidjet \u0107ete je li va\u0161a glad zapravo bila <strong>kamuflirana \u017ee\u0111.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanje iz 2014. godine pokazalo je da <strong>pijenje vode&nbsp;<\/strong>prije jela tako\u0111er <strong>smanjuje apetit. <\/strong>Sudionici istra\u017eivanja&nbsp;pili su 0,5 l vode prije doru\u010dka, ru\u010dka i ve\u010dere. Kao rezultat zabilje\u017eeno je <strong>smanjenje te\u017eine<\/strong>, tjelesne masti i apetita. <span style=\"color: #ff6600;\">[2] [3]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ABCC6BD5-1990-4E23-9AB4-474211E3BA71.jpeg\" alt=\"dovoljna hidratacija smanjuje osje\u0107aj gladi\" width=\"843\" height=\"562\" title=\"dovoljna hidratacija smanjuje osje\u0107aj gladi\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><strong>Izaberite si prikladne teku\u0107ine<\/strong><\/p>\n\n\n\n<p>Niste zaboravili na \u010dinjenicu da&nbsp;<strong>nisu svi napitci beskalorijski?<\/strong>&nbsp;Mnogi od njih imaju <strong>prirodni sadr\u017eaj ugljikohidrata <\/strong>ili eventualno imaju dodani \u0161e\u0107er. Zato je veliku koli\u010dinu ugljikohidrata i \u0161e\u0107era uvijek potrebno kontrolirati na etiketi kako biste znali koliko \u0107ete &#8220;suvi\u0161nih kalorija&#8221; unijeti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To isto vrijedi i za, primjerice, 100 % vo\u0107ne sokove koje mnogo ljudi ima naviku piti ujutro. <strong>100 % vo\u0107ni sok<\/strong> dobar je izvor vitamina i ostalih nutrijenata, me\u0111utim <strong>sadr\u017ei i \u0161e\u0107er<\/strong> i zato definitivno nije niskokalori\u010dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako pogledamo <strong>sok od jabuke<\/strong> u usporedbi sa zasla\u0111enim <strong>pi\u0107em poput cole,<\/strong> rezultati su zaista iznena\u0111uju\u0107i. Sok od jabuke ima <strong>9,6 g \u0161e\u0107era<\/strong> na 100 ml, a pi\u0107e poput cole samo <strong>9 g \u0161e\u0107era.<\/strong> Ove vrijednosti na\u0107i \u0107ete pregledno navedene u tablici. <span style=\"color: #ff6600;\">[4] [5]&nbsp;<\/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 \u0161e\u0107era<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sok od jabuke<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Zasla\u0111eno pi\u0107e<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>100 ml<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">9,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>0,5 l<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">48 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 l<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">96 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 g&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Prekomjerno konzumiranje vo\u0107nih sokova<\/strong> mo\u017ee, jednako kao i kod zasla\u0111enih pi\u0107a, dovesti do <strong>problema s tjelesnom te\u017einom. <\/strong><span style=\"color: #ff6600;\">[1]<\/span> Vo\u0107ni sok, naravno, nije nezdravo pi\u0107e. No tijekom smanjenja tjelesne te\u017eine va\u017eno je <strong>smanjiti unos \u0161e\u0107era,<\/strong> i zato <strong>ne biste trebali pretjerivati<\/strong> ni s konzumacijom 100 % vo\u0107nih sokova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pripazite s alkoholom<\/strong><\/p>\n\n\n\n<p>Kavu i \u010daj ne zasla\u0111ujete, ne pijete kalori\u010dna pi\u0107a, no nave\u010der <strong>volite <\/strong>popiti <strong>\u010da\u0161u piva ili vina. <\/strong>I jo\u0161 uvijek se \u010dudite za\u0161to ne mr\u0161avite? <strong>Alkohol, <\/strong>na kraju krajeva, <strong>sadr\u017ei veliku koli\u010dinu kalorija, <\/strong>naprimjer <strong>veliko pivo<\/strong> ima <strong>180 kalorija,<\/strong> a \u010da\u0161a <strong>crvenog vina<\/strong> oko <strong>140 kalorija<\/strong><strong>.<\/strong> Zamislite da tijekom subotnje ve\u010deri popijete <strong>4 \u010da\u0161e piva. <\/strong>Ni ne znate kako, a unijeli ste <strong>720 kalorija vi\u0161e<\/strong><strong>.<\/strong> Stoga obratite pa\u017enju na to koliko alkohola si priu\u0161tite, eventualno razmislite o tome da ga u potpunosti uklonite s jelovnika. <span style=\"color: #ff6600;\">[6] [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>Detaljniji <strong>pregled sadr\u017eaja kalorija u alkoholnim pi\u0107ima<\/strong> mo\u017eete vidjeti u tablici. <span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Vrsta<strong> alkoholnog pi\u0107a<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Broj kalorija<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Gin (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rum (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Whiskey (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Suho bijelo vino (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Crveno vino (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">140<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160ampanjac (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">252<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cider (0,5 l)<\/td><td class=\"has-text-align-center\" data-align=\"center\">200<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pivo (0,5l)<\/td><td class=\"has-text-align-center\" data-align=\"center\">180&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1069488264.jpg\" alt=\"kalorija u alkoholu\" width=\"843\" height=\"562\" title=\"kalorija u alkoholu\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Prebrzo_jedete\"><\/span>2. Prebrzo jedete &nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017eurbano vrijeme i mno\u0161tvo obveza ljudima <strong>skra\u0107uju vrijeme za jelo.<\/strong> Ve\u0107 od jutra \u017eurimo, a nave\u010der tako\u0111er <strong>nemamo vremena ve\u010derati. <\/strong>Prebrza konzumacija hrane nije samo neugodna, ve\u0107 istovremeno <strong>\u0161teti i na\u0161em zdravlju<\/strong>. Kod brze konzumacije va\u0161e tijelo ne stigne poslati signal mozgu da po\u010dinjete osje\u0107ati sitost. Mozak, naime, treba <strong>informaciju od \u017eeluca<\/strong> i tako\u0111er naputak od hormona da djelomi\u010dno probavljena hrana ve\u0107 <strong>putuje probavnim traktom.<\/strong> Ovi procesi obi\u010dno traju od <strong>15 do 20 minuta. <\/strong><span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studija u Japanu promatrala je tri skupine ljudi tijekom 5 godina. Ispitanici su jeli brzo, normalnim tempom i sporo. <strong>11,6 % osoba koje su brzo jele<\/strong> imalo je predispoziciju za razvijeni <strong>metaboli\u010dki sindrom. <\/strong>U ostalim skupinama rezultati su bili zna\u010dajno ni\u017ei. Ljudi koji su jeli normalnim tempom imali su predispoziciju u visini od 6,5 %, a oni koji su <strong>jeli sporo samo 2,3 %.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Metaboli\u010dki sindrom nije sama bolest, <\/strong>ve\u0107 skupina faktora rizika koji vode k bolesti. Me\u0111u njima su pretilost, visoki krvni tlak, povi\u0161ena razina &#8220;lo\u0161ih&#8221; masti i \u0161e\u0107era u krvi. Pojavu <strong>ve\u0107 samo jednog<\/strong> od spominjanih faktora mogu\u0107e je smatrati ovim sindromom. <strong>Kombinacija <\/strong>vi\u0161e mogu\u0107nosti jo\u0161 vi\u0161e<strong> pove\u0107ava rizik <\/strong>za ostale bolesti. Me\u0111utim, ono \u0161to je pozitivno, jest to da metaboli\u010dki sindrom <strong>mo\u017eete staviti pod kontrolu.<\/strong> No to zahtijeva strogu <strong>promjenu u na\u010dinu \u017eivota<\/strong>. <span style=\"color: #ff6600;\">[8] [9] [20]<\/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-485456240.jpg\" alt=\"jesti brzo je gre\u0161ka u mr\u0161avljenju\" width=\"843\" height=\"562\" title=\"jesti brzo je gre\u0161ka u mr\u0161avljenju\"\/><\/figure><\/div>\n\n\n\n<p>Optere\u0107enost poslom i brz na\u010din \u017eivota razlog su za\u0161to <strong>jedemo prebrzo<\/strong> i prestajemo jesti ve\u010deru. Jedenje normalnim tempom nije samo <strong>vrijeme za u\u017eivanje u obroku<\/strong>, ve\u0107 i prilika za spre\u010davanje ozbiljnih bolesti. Stoga po\u010dnite jesti za stolom i <strong>bez nepotrebnog stresa<\/strong> ili vremenskog pritiska.<\/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=\"30271,28324,5075,28936,29715,8059,1562,8350,28792,1731,7067\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Spavate_manje_od_6_sati\"><\/span>3. Spavate manje od 6 sati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010covjek ne mo\u017ee u potpunosti funkcionirati ako se ne naspava dovoljno. Na\u0161em tijelu potrebno je vrijeme za regeneraciju. Mo\u017eda \u0107e vas ovo iznenaditi, ali <strong>san utje\u010de i na mr\u0161avljenje,<\/strong> i to posredstvom <strong>hormona leptina<\/strong> i<strong> grelina<\/strong><strong>.<\/strong> Leptin je \u201chormon sitosti\u201d, a grelin mo\u017eemo nazvati \u201chormonom gladi\u201d. Kod nedostatka sna <strong>pada nam razina leptina, <\/strong>a na\u0161e tijelo<strong> proizvodi vi\u0161e grelina<\/strong><strong>.<\/strong> Kao rezultat toga, osje\u0107amo glad. <span style=\"color: #ff6600;\">[10] &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanje iz 2019. godine bavilo se <strong>utjecajem spavanja na mr\u0161avljenje.<\/strong> Cilj je bio mjeriti smanjenje vrijednosti u opsegu struka tijekom spavanja. Uzorak se sastojao od dvije skupine, sudionici u prvoj skupini spavali su manje od 6 sati, a ljudi u drugoj skupini spavali su 7 do 9 sati. Rezultati istra\u017eivanja bili su nedvosmisleni. <strong>Nedostatak sna <\/strong>ima utjecaj na <strong>koli\u010dinu masti <\/strong>koju sagorimo preko no\u0107i. <span style=\"color: #ff6600;\">[11]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-641147308.jpg\" alt=\"nedostatak sna i gubitak kilograma\" width=\"843\" height=\"562\" title=\"nedostatak sna i gubitak kilograma\"\/><\/figure><\/div>\n\n\n\n<p>Istra\u017eivanja su tako\u0111er pokazala vezu izme\u0111u nedostatka sna i izbora hrane. Studija je otkrila da ljudi s nedostatkom sna <strong>\u010de\u0161\u0107e jedu no\u0107u<\/strong> i biraju obrok s ve\u0107im udjelom ugljikohidrata. Drugo istra\u017eivanje obja\u0161njava izbor obroka na temelju sadr\u017eaja masti. Sudionici koji pate od<strong> nedovoljno sna<\/strong> <strong>odabrali su jela s dvostruko vi\u0161e masti<\/strong> od sudionika koji su spavali najmanje 8 sati.<span style=\"color: #ff6600;\"> [12]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Iz_prehrane_ste_uklonili_masti\"><\/span>4. Iz prehrane ste uklonili masti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mast <\/strong>je op\u0107enito <strong>smatrana<\/strong> <strong>nepo\u017eeljnom tvari<\/strong> od koje \u010dovjek samo dobiva na te\u017eini. No postoji <strong>nekoliko vrsta masti. <\/strong>Neke od njih su <strong>zdrave<\/strong> i na\u0161e<strong> tijelo ih treba<\/strong> za adekvatno funkcioniranje, stoga ih <strong>ne mo\u017eete izbjegavati u prehrani.&nbsp;<\/strong>U ljudskom tijelu masti su<strong> hranjiva tvar koja opskrbljuje energijom, <\/strong>a<strong> 1 gram masti <\/strong>sadr\u017ei<strong> 9 kalorija. <\/strong>Na\u0161e tijelo ih treba za apsorpciju<strong> vitamina A, D, E i K. <\/strong>Masti se dijele na dvije osnovne vrste &#8211; <strong>zasi\u0107ene i nezasi\u0107ene. <\/strong>U prehrani obi\u010dno dobivamo obje vrste, ali u razli\u010ditom omjeru. <span style=\"color: #ff6600;\">[18]&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><strong>Zasi\u0107ene masti<\/strong><\/p>\n\n\n\n<p>Prepoznat \u0107ete ih po tome \u0161to su na sobnoj temperaturi u <strong>\u010dvrstom stanju.<\/strong> Visoki unos ovih masti <strong>pove\u0107ava razinu \u201clo\u0161eg\u201d kolesterola,<\/strong> \u0161to uzrokuje <strong>rizik <\/strong><strong>od sr\u010danih bolesti.<\/strong> Termin zasi\u0107eni koristi se zato \u0161to su sve molekule masti zasi\u0107ene atomima vodika. Zasi\u0107ene masti na\u0107i \u0107ete u:<\/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>\u017eivotinjskim proizvodima<\/strong> &#8211; mesu, mlijeku i siru<\/li><li><strong>tropskim uljima<\/strong> &#8211; palmino ulje, kokosovo ulje, kokosov maslac<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tropska ulja mo\u017eete na\u0107i u mnogim proizvodima. Posebno je palmino ulje sastojak cijelog niza namirnica i poslastica. <strong>Zasi\u0107ene masti<\/strong> nalaze se i u jelu kod pripreme na maslacu ili margarinu, naprimjer u slasticama i kola\u010dima<strong>.<\/strong> <span style=\"color: #ff6600;\">[18] [19]<\/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-1132268292.jpg\" alt=\"zasi\u0107ene masti nisu pogodne za mr\u0161avljenje\" width=\"843\" height=\"562\" title=\"zasi\u0107ene masti nisu pogodne za mr\u0161avljenje\"\/><\/figure><\/div>\n\n\n\n<p><strong>Nezasi\u0107ene masti<\/strong><\/p>\n\n\n\n<p>Za razliku od zasi\u0107enih masti, nezasi\u0107ene masti na sobnoj temperaturi<strong> nisu<\/strong> <strong>u \u010dvrstom stanju.<\/strong> Uglavnom dolaze <strong>iz biljnih ulja<\/strong> i spadaju u<strong> \u201edobre\u201c masti <\/strong>koje pobolj\u0161avaju razinu kolesterola u tijelu. Mo\u017eemo ih podijeliti u dvije osnovne vrste <span style=\"color: #ff6600;\">[18] [19]&nbsp;[21]<\/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>mononezasi\u0107ene masti<\/strong> &#8211; sadr\u017ee jedan dvostruki spoj ugljika i nalaze se u maslinama, <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/sprej-za-kuhanje-olive-oil-cooking-spray-201g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslinovom ulju<\/a><\/span>, ora\u0161astim plodovima i avokadu. Ve\u0107a konzumacija ovih masti, me\u0111utim, bez smanjenja unosa zasi\u0107enih masti, ne\u0107e uzrokovati smanjenje razine LDL kolesterola. Mononezasi\u0107ene masti uklju\u010duju i <strong>omega-9 masne kiseline<\/strong> koje se nalaze u sjemenskim i biljnim uljima.<\/li><li><strong>polinezasi\u0107ene masti<\/strong> &#8211; ovaj tip masti je <strong>vrlo koristan za zdravlje. <\/strong>Na\u0107i \u0107ete ih naprimjer u <strong>sezamovom, suncokretovom, sojinom <\/strong>ili <strong>kukuruznom ulju.<\/strong> To je tako\u0111er glavni tip masti<strong> u morskim plodovima i ribama. <\/strong>Polinezasi\u0107ene masti uklju\u010duju:<ul><li><span style=\"color: #ff6600;\"><a title=\"Omega 3 masne kiseline GymBeam\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">omega-3 masne kiseline<\/a><\/span><span style=\"font-weight: bold;\"> &#8211;<\/span> smanjuju kolesterol i korisne su kod <strong>ko\u017enih oboljenja, artritisa i bolesti zglobova.<\/strong> Mo\u017eete ih dobiti iz riba kao \u0161to su losos, sardine ili pastrva. Nalaze se i u sojinom i repi\u010dinom ulju, <span style=\"color: #ff6600;\"><a style=\"font-weight: bold;\" title=\"Orasi i sjemenke - GymBeam\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ora\u0161astim plodovima<\/a><\/span>, ili u lanenim sjemenkama.<\/li><li><span style=\"color: #ff6600;\"><a title=\"Omega 3 i Omega 6 masne kiseline\" href=\"https:\/\/gymbeam.hr\/omega-3-6-9-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">omega-6 masne kiseline<\/a><\/span><strong> &#8211; <\/strong>imaju protuupalna svojstva te su prisutne u biljnim uljima kao naprimjer<strong> u sojinom ili kukuruznom ulju.<\/strong><\/li><\/ul><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o <strong>omega-3 i omega-6 masnim kiselinama<\/strong>, <strong>pro\u010ditajte na\u0161 \u010dlanak &#8211;<\/strong> <span style=\"color: #ff6600;\"><a title=\"Omega-3 masne kiseline: konzumirate li ih dovoljno i u ispravnom omjeru prema omega-6?\" href=\"https:\/\/gymbeam.hr\/blog\/omega-3-masne-kiseline-konzumirate-li-ih-dovoljno-i-u-ispravnom-omjeru-prema-omega-6\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Omega-3 masne kiseline: konzumirate li ih dovoljno i u pravilnom omjeru s omega-6?<\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-635917050_1.jpg\" alt=\"Nezasi\u0107ene masti su dobre za mr\u0161avljenje\" width=\"843\" height=\"562\" title=\"Nezasi\u0107ene masti su dobre za mr\u0161avljenje\"\/><\/figure><\/div>\n\n\n\n<p><strong>Trans masti<\/strong><\/p>\n\n\n\n<p>Trans masti<strong> pripremljene su industrijski<\/strong> te se<strong> u prirodi ne nalaze.<\/strong> Nastaju procesom hidrogenizacije, dodavanjem vodika u teku\u0107a biljna ulja kako bi se postiglo <strong>\u010dvrsto stanje na sobnoj temperaturi.<\/strong> Aditivi s trans mastima su \u010dvr\u0161\u0107i i imaju <strong>hrskaviju koricu.<\/strong> Sadr\u017ee ih <span style=\"color: #ff6600;\">[18] [19]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>salatni preljevi<\/li><li>keksi i razne poslastice<\/li><li>prera\u0111ena hrana<\/li><li>kola\u010di, peciva, tijesto za pizzu i pe\u010deni krumpiri\u0107i<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj tip masti <strong>nije koristan za tijelo.<\/strong> Njegova konzumacija <strong>pove\u0107ava razinu &#8220;lo\u0161eg\u201d LDL<\/strong> i <strong>smanjuje razinu \u201cdobrog\u201d HDL kolesterola. Rizik od sr\u010danih oboljenja <\/strong>je kod konzumacije trans masti <strong>3x ve\u0107i <\/strong>nego kod drugih masti. <span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za funkcioniranje <\/strong>na\u0161eg tijela potrebne su <strong>samo nezasi\u0107ene masti. Zasi\u0107ene i trans masti<\/strong> mogu kod njihove prekomjerne konzumacije uzrokovati<strong> ozbiljne bolesti. <\/strong>Njihov unos biste trebali imati pod kontrolom. Kod kupovine namirnica va\u017eno je <strong>kontrolirati njihov sastav<\/strong> i razlikovati sadr\u017eaj \u201cdobrih\u201d i \u201clo\u0161ih\u201d masti u namirnicama.<\/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_Ne_citate_etikete_na_namirnicama\"><\/span>5. Ne \u010ditate etikete na namirnicama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Birate namirnice <strong>prema ambala\u017ei ili sastavu?<\/strong> <strong>Etikete <\/strong>proizvoda ne biste trebali previdjeti jer sadr\u017ee <strong>popis sastojaka<\/strong> i njihovu <strong>koli\u010dinu u proizvodu.&nbsp;<\/strong>Me\u0111utim,<strong> zbog izra\u017eajnih natpisa i slogana <\/strong>na prednjoj strani, poput &#8220;zdravo, prirodno, s malo masno\u0107e&#8221;, \u010desto <strong>zaboravljamo provjeriti pravi sastav namirnica. <\/strong>To je va\u017eno jer natpis<strong> &#8220;zdrava hrana&#8221; <\/strong>ne garantira da se radi o zaista<strong> zdravom proizvodu. <\/strong>Mo\u017eda \u0107e vas iznenaditi koliko namirnica ima<strong> bolju reklamu i ambala\u017eu <\/strong>nego \u0161to im je sadr\u017eaj sastojaka. Etikete s frazom <strong>\u201cne sadr\u017ei mast\u201d<\/strong> mogu skrivati <strong>visoki udio \u0161e\u0107era, soli <\/strong>ili <strong>kalorija.<\/strong> Zato je uvijek va\u017eno potruditi se i <strong>detaljno pro\u010ditati sastav <\/strong>proizvoda na stra\u017enjoj strani ambala\u017ee. <span style=\"color: #ff6600;\">[1] [2]<\/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-639303838.jpg\" alt=\"etikete hrane tijekom gubitka kilograma\" width=\"843\" height=\"562\" title=\"etikete hrane tijekom gubitka kilograma\"\/><\/figure><\/div>\n\n\n\n<p>Sadr\u017eaj proizvoda je <strong>va\u017ean za svakoga od nas,<\/strong> no posebno za ljude koji se trude <strong>smanjiti svoju te\u017einu<\/strong>. Ovo su <strong>najva\u017eniji sastojci<\/strong> na koje biste trebali obratiti pa\u017enju <span style=\"color: #ff6600;\">[1] [13] [24] [25]<\/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>sadr\u017eaj ugljikohidrata i dodani \u0161e\u0107eri &#8211; <\/strong>ugljikohidrati i \u0161e\u0107eri <strong>nisu jedno te isto,<\/strong> jer <strong>me\u0111u ugljikohidrate <\/strong>proizvo\u0111a\u010di nekada uvr\u0161tavaju i <strong>\u0161krob i vlakna.<\/strong> U kategoriju <strong>\u0161e\u0107eri<\/strong> spadaju <strong>prirodni, mlije\u010dni, vo\u0107ni i tako\u0111er dodani \u0161e\u0107eri.<\/strong> Upravo taj sastojak namirnica zna\u010dajno <strong>pove\u0107ava kalorijski unos<\/strong> i zato je va\u017eno pratiti koliko veliki udio ugljikohidrata \u010dine \u0161e\u0107eri.<\/li><li><strong>masti<\/strong> &#8211; kao \u0161to smo spomenuli iznad, <strong>nije svaka masno\u0107a dobra za zdravlje<\/strong>. Preporu\u010dljivo je obratiti pa\u017enju na ukupnu koli\u010dinu masti i <strong>udio zasi\u0107enih masti.<\/strong> Zasi\u0107ene masti sni\u017eavaju razinu \u201edobrog\u201c HDL kolesterola u tijelu i prikladne su samo u malim koli\u010dinama.<\/li><li><strong>sadr\u017eaj masti u mesu<\/strong><span style=\"font-weight: bold;\">&nbsp;&#8211; <\/span>prilikom kupovine mesa i mesnih proizvoda treba pratiti <strong>omjer \u201c\u010distog\u201d mesa i masti.&nbsp;Niske koli\u010dine <\/strong>\u017eivotinjskih masti <strong>blagotvorno djeluju <\/strong>na tijelo<strong>, ali pretjerano konzumiranje <\/strong>zasi\u0107enih masti nosi sa sobom<strong> neke rizike. <\/strong>Pove\u0107ava razinu<strong> &#8220;lo\u0161eg&#8221; kolesterola, dovodi do pretilosti <\/strong>i mo\u017ee uzrokovati<strong> kardiovaskularne bolesti.<\/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=\"6_Previse_vjezbate\"><\/span>6. Previ\u0161e vje\u017ebate &nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako bi ubrzali proces mr\u0161avljenja, mnogi ljudi vje\u017ebaju \u0161to je vi\u0161e mogu\u0107e, i stoga dodaju serije, vje\u017ebe i dane treninga. Me\u0111utim, trebali biste biti strpljivi prilikom gubitka kilograma. Pretpostavimo da ste promijenili prehrambene navike i da odr\u017eavate <strong>kalorijski deficit<\/strong>. Tako\u0111er, ako brzo pove\u0107ate broj vje\u017ebanja, tijelu dajete dodatni stres, zbog \u010dega postajete <strong>previ\u0161e umorni i slabi<\/strong>. <span style=\"color: #ff6600;\">[14]<\/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\/Bereczki_24_.jpg\" alt=\"vje\u017ebate previ\u0161e\" width=\"843\" height=\"562\" title=\"vje\u017ebate previ\u0161e\"\/><\/figure><\/div>\n\n\n\n<p>Studija iz 2015. godine tako\u0111er ukazuje na bolje zdravstveno stanje ljudi koji d\u017eogiraju <strong>na umjerenoj razini.<\/strong> Adekvatni kardio trening u odgovaraju\u0107em intenzitetu i du\u017eini tako\u0111er mo\u017ee pobolj\u0161ati razinu <strong>\u201cdobrog\u201d HDL kolesterola, krvnog tlaka i triglicerida.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suprotan je slu\u010daj s vrhunskim sporta\u0161ima. Prema studiji, kod <strong>maratonaca<\/strong> se pove\u0107ava <strong>rizik<\/strong> od stvaranja <strong>arterijskog plaka,<\/strong> \u0161to uzrokuje su\u017eenje i slabu propusnost krvnih \u017eila. <strong>Sporta\u0161i orijentirani na izdr\u017eljivost<\/strong> pak imaju 5 puta ve\u0107i <strong>rizik od atrijske fibrilacije,<\/strong> \u0161to je glavni faktor rizika za mo\u017edani udar. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Intenzivni i redoviti trening je na\u010din za spre\u010davanje bolesti i odr\u017eavanje tijela u dobroj kondiciji. <strong>Previ\u0161e treninga <\/strong>mo\u017ee s druge strane <strong>oslabiti va\u0161 organizam<\/strong> i izazvati upravo suprotnu reakciju. Stoga mislite na to da <strong>sve \u0161to je previ\u0161e &#8211; \u0161teti,<\/strong> te se radije pouzdajte u kvalitetu i redovitost treninga, nego na njihovu koli\u010dinu.<\/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_Ne_konzumirate_dovoljno_bjelancevina\"><\/span>7. Ne konzumirate dovoljno bjelan\u010devina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dovoljan unos bjelan\u010devina <\/strong>vrlo je va\u017ean tijekom promjene tjelesne te\u017eine. Studija je ukazala na \u010dinjenicu da <span style=\"color: #ff6600;\"><a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a><\/span><strong> pove\u0107ava osje\u0107aj sitosti<\/strong> jer smanjuje razinu <strong>hormona gladi grelina.<\/strong> Bjelan\u010devine su tako\u0111er temeljna gradivna jedinica na\u0161ih mi\u0161i\u0107a i osiguravaju <strong>rast mi\u0161i\u0107ne mase<\/strong><strong>.<\/strong> Ja\u010di mi\u0161i\u0107i zna\u010de <strong>vi\u0161e snage<\/strong> i energije za vje\u017ebanje, a samim tim i <strong>vi\u0161e energije za sagorijevanje masti.<\/strong> <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vi\u0161e mi\u0161i\u0107ne mase<\/strong> nije jedini razlog zbog kojeg bjelan\u010devine poma\u017eu<strong> ubrzati<\/strong> proces <strong>smanjenja tjelesne te\u017eine.<\/strong> Ve\u0107e doze bjelan\u010devina <strong>ubrzavaju metabolizam. <\/strong>Na\u0161 metabolizam radi 24\/7 i zahvaljuju\u0107i zna\u010dajnom unosu <strong>po\u010dinjemo sagorijevati vi\u0161e, <\/strong>\u010dak i <strong>tijekom spavanja<\/strong><strong>.<\/strong> Prema rezultatima studija, mo\u017eemo pove\u0107ati <strong>broj spaljenih kalorija za<\/strong> \u010dak <strong>80 &#8211; 260 kalorija<\/strong>. To je uzrokovano pojavom koja nosi naziv <strong>termi\u010dki efekt hrane.<\/strong> Na\u0161 <strong>metabolizam reagira<\/strong> na unos hrane <strong>pove\u0107anjem potro\u0161nje energije <\/strong>kroz procese kao \u0161to su naprimjer <strong>probava, apsorpcija nutrijenata <\/strong>ili njihovo <strong>skladi\u0161tenje.<\/strong> U usporedbi s drugim hranjivim tvarima <strong>protein ima za 20 &#8211; 30 % zna\u010dajniji termi\u010dki efekt, <\/strong>pri \u010demu su<strong> ugljikohidrati<\/strong> na razini <strong>5 &#8211; 10 %, <\/strong>a mast samo<strong> 0 &#8211; 3 %. <\/strong><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<p>\u017delite li nau\u010diti vi\u0161e o proteinu i njegovom uzimanju? Pro\u010ditajte na\u0161 \u010dlanak &#8211; <span style=\"color: #ff6600;\"><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 uzimati za postizanje maksimalnih rezultata?<\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_1416.jpg\" alt=\"ne jedete dovoljno proteina\" width=\"843\" height=\"562\" title=\"ne jedete dovoljno proteina\"\/><\/figure><\/div>\n\n\n\n<p>Vjerujemo da \u0107e vam slije\u0111enje ovih savjeta pomo\u0107i da brzo i u\u010dinkovito postignete svoje ciljeve u fitnessu. Klju\u010d je <strong>uravnote\u017eena prehrana, puno teku\u0107ine i odmor.<\/strong> Imajte na umu da je <strong>promi\u0161ljena promjen<\/strong>a na\u010dina \u017eivota u\u010dinkovitija od brze dijete. Me\u0111utim, <strong>zdravlje<\/strong> je dovoljna <strong>motivacija za promjenu na\u010dina \u017eivota<\/strong>. Sretno! Ako \u017eelite da i va\u0161i prijatelji saznaju za ovaj \u010dlanak, ne oklijevajte i <strong>podr\u017eite ga dijeljenjem<\/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\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Konstantno se mu\u010dite na traci za tr\u010danje i imate osje\u0107aj da to nikamo ne vodi? Mr\u0161avljenje je u dana\u0161nje vrijeme unosna industrija i predstavlja nam se kao brz proces, u \u0161to \u010desto vjerujemo. Prije nego \u0161to ispraznite nov\u010danik, saznajte kojih 7 naj\u010de\u0161\u0107ih gre\u0161aka radite prilikom mr\u0161avljenja.<\/p>\n","protected":false},"author":25,"featured_media":110263,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6476,6368,6272,7436],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252352","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-dijeta-hr","9":"tag-mrsavljenje-hr","10":"tag-proteini-hr","11":"tag-tjelesna-masnoca-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>7 naj\u010de\u0161\u0107ih pogre\u0161aka kod mr\u0161avljenja - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Konstantno se mu\u010dite na traci za tr\u010danje i imate osje\u0107aj da to nikamo ne vodi? Mr\u0161avljenje je u dana\u0161nje vrijeme unosna industrija i predstavlja nam se kao brz proces, u \u0161to \u010desto vjerujemo. Prije nego \u0161to ispraznite nov\u010danik, saznajte kojih 7 naj\u010de\u0161\u0107ih gre\u0161aka radite prilikom mr\u0161avljenja.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 naj\u010de\u0161\u0107ih pogre\u0161aka kod mr\u0161avljenja - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Konstantno se mu\u010dite na traci za tr\u010danje i imate osje\u0107aj da to nikamo ne vodi? Mr\u0161avljenje je u dana\u0161nje vrijeme unosna industrija i predstavlja nam se kao brz proces, u \u0161to \u010desto vjerujemo. Prije nego \u0161to ispraznite nov\u010danik, saznajte kojih 7 naj\u010de\u0161\u0107ih gre\u0161aka radite prilikom mr\u0161avljenja.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-03-29T06:41:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-07T18:21:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/mageblog\/fb_7_najcastejsich_chyb_pri_chudnuti.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"7 naj\u010de\u0161\u0107ih pogre\u0161aka kod mr\u0161avljenja\",\"datePublished\":\"2019-03-29T06:41:00+00:00\",\"dateModified\":\"2023-09-07T18:21:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/\"},\"wordCount\":2550,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_7_najcastejsich_chyb_pri_chudnuti.png\",\"keywords\":[\"dijeta\",\"mr\u0161avljenje\",\"proteini\",\"tjelesna masno\u0107a\"],\"articleSection\":[\"Kako smr\u0161avjeti\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/\",\"name\":\"7 naj\u010de\u0161\u0107ih pogre\u0161aka kod mr\u0161avljenja - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/7-pogresaka-koje-najcesce-radite-prilikom-mrsavljenja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_7_najcastejsich_chyb_pri_chudnuti.png\",\"datePublished\":\"2019-03-29T06:41:00+00:00\",\"dateModified\":\"2023-09-07T18:21:10+00:00\",\"description\":\"Konstantno se mu\u010dite na traci za tr\u010danje i imate osje\u0107aj da to nikamo ne vodi? 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