{"id":252360,"date":"2020-01-21T08:00:00","date_gmt":"2020-01-21T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252360"},"modified":"2021-05-06T08:06:18","modified_gmt":"2021-05-06T06:06:18","slug":"7-najpogostejsih-napak-pri-hujsanju","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/7-najpogostejsih-napak-pri-hujsanju\/","title":{"rendered":"7 najpogostej\u0161ih napak pri huj\u0161anju"},"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\/7-najpogostejsih-napak-pri-hujsanju\/#1_Pozabite_na_hidracijo\" title=\"1. Pozabite na hidracijo\">1. Pozabite na hidracijo<\/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\/7-najpogostejsih-napak-pri-hujsanju\/#2_Prehitro_jeste\" title=\"2. Prehitro jeste\">2. Prehitro jeste<\/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\/7-najpogostejsih-napak-pri-hujsanju\/#3_Spite_manj_kot_6_ur\" title=\"3. Spite manj kot 6 ur\">3. Spite manj kot 6 ur<\/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\/7-najpogostejsih-napak-pri-hujsanju\/#4_Iz_svojega_jedilnika_ste_odstranili_mascobe\" title=\"4. Iz svojega jedilnika ste odstranili ma\u0161\u010dobe\">4. Iz svojega jedilnika ste odstranili ma\u0161\u010dobe<\/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\/7-najpogostejsih-napak-pri-hujsanju\/#5_Ne_berete_oznak_na_zivilih\" title=\"5. Ne berete oznak na \u017eivilih\">5. Ne berete oznak na \u017eivilih<\/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\/7-najpogostejsih-napak-pri-hujsanju\/#6_Prevec_telovadite\" title=\"6. Preve\u010d telovadite\">6. Preve\u010d telovadite<\/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\/7-najpogostejsih-napak-pri-hujsanju\/#7_Ne_zauzijete_dovolj_beljakovin\" title=\"7. Ne zau\u017eijete dovolj beljakovin\">7. Ne zau\u017eijete dovolj beljakovin<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">Kar <strong>nekaj tednov je \u017ee minilo, odkar ste za\u010deli telovaditi<\/strong> in u\u017eivati zdravo hrano, <strong>rezultatov pa kljub temu \u0161e vedno ne vidite<\/strong>. Nervozno nadzorujete te\u017eo, \u0161tejete kalorije, vendar se stvari ne premikajo nikamor. Razumemo vas, <strong>izguba telesne te\u017ee je res zahteven in dolgotrajen proces<\/strong>. Zato se izogibajte najpogostej\u0161im napakam, ki jih lahko naredite, ko se sku\u0161ate znebiti odve\u010dnih kilogramov. Preberite na\u0161ih <strong>7 nasvetov<\/strong>, da boste na\u0161li <strong>vzrok za neuspeh<\/strong> in kon\u010dno dosegli zastavljene cilje.<\/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=\"1_Pozabite_na_hidracijo\"><\/span>1. Pozabite na hidracijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ko govorimo o spremembah \u017eivljenjskega sloga, pogosto razmi\u0161ljamo le o zdravi prehrani. Ljudje se osredoto\u010dajo na to, kaj jedo, vendar pogosto pozabijo na <strong>zadosten vnos vode<\/strong>. Premajhna hidracija zmanj\u0161a koli\u010dino teko\u010dine v \u017eelodcu in posledi\u010dno dobi napa\u010den ob\u010dutek lakote. Torej, \u017eeja v odsotnosti vode lahko povzro\u010di <strong>ob\u010dutek lakote<\/strong>. \u010ce ste la\u010dni, <strong>poskusite najprej spiti vodo, po\u010dakajte 20 minut<\/strong> in preverite, ali va\u0161a lakota ni bil le la\u017eni alarm.<\/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\">\u0160tudija iz leta 2014 je pokazala, da <strong>pitje vode<\/strong> pred obroki <strong>zmanj\u0161uje apetit<\/strong>. Raziskovalci so pred zajtrkom, kosilom in ve\u010derjo popili 0,5 litra vode. Posledi\u010dno <strong>so za\u010deli huj\u0161ati<\/strong>, izgubljati telesne ma\u0161\u010dobe in apetit. <span style=\"color: #ff6600;\">[2] [3]<\/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\/ABCC6BD5-1990-4E23-9AB4-474211E3BA71.jpeg\" alt=\"Zadostna hidracija zmanj\u0161a ob\u010dutek lakote\" width=\"843\" height=\"562\" title=\"Zadostna hidracija zmanj\u0161a ob\u010dutek lakote\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><strong><span lang=\"SL\">Izberite ustrezne teko\u010dine<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Tudi vi pozabljate, da <strong>niso vse pija\u010de brezkalori\u010dne<\/strong>? Mnoge od njih imajo <strong>naravno vsebnost ogljikovih hidratov<\/strong> ali pa jih dopolnjujejo z dodatnim sladkorjem. Zato morate koli\u010dino ogljikovih hidratov in sladkorja vedno preveriti na etiketi, da boste vedeli, koliko nepotrebnih kalorij boste zau\u017eili.<\/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\">To velja tudi na primer za 100% sadne sokove, ki jih veliko ljudi pije zjutraj. <strong>100% sok<\/strong> je dober vir vitaminov in drugih hranil, <strong>vsebuje pa tudi sladkor<\/strong> in zato ta pija\u010da <strong>ni nizkokalori\u010dna<\/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\">\u010ce pogledamo <strong>jabol\u010dni sok<\/strong> v primerjavi s sladko pija\u010do, podobno coli, so rezultati res presenetljivi. Jabol\u010dni sok ima <strong>9,6 g sladkorja<\/strong> na 100 ml, cola pa le <strong>9 g sladkorja<\/strong>. Te vrednosti najdete v tabeli.<span style=\"color: #ff6600;\"> [4] [5]<\/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>Vsebnost sladkorja<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Jabol\u010dni sok<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sladkane pija\u010de<\/strong><\/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><span lang=\"SL\">Prekomerno pitje soka lahko tako kot pri sladkanih pija\u010dah povzro\u010di te\u017eave s telesno te\u017eo. <\/span><\/strong><span lang=\"SL\" style=\"color: #ff6600;\">[1]<\/span><span lang=\"SL\"> Seveda sok <strong>ni nezdrava pija\u010da<\/strong>. Vendar je pomembno, da med huj\u0161anjem zmanj\u0161ate vnos sladkorja, zato <strong>ne smete pretiravati<\/strong> niti s 100% sadnimi sokovi<strong>.<\/strong><\/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\">Pazite na alkohol<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Ne sladkate kave ali \u010daja, ne pijete kalori\u010dnih pija\u010d, <strong>zve\u010der pa si privo\u0161\u010dite kozarec vina ali piva<\/strong>. Se \u0161e vedno spra\u0161ujete, zakaj ne huj\u0161ate? <strong>Alkohol vsebuje veliko kalorij<\/strong>, na primer <strong>veliko pivo<\/strong> ima <strong>180 kalorij<\/strong>, <strong>kozarec rde\u010dega vina<\/strong> pa pribli\u017eno <strong>140 kalorij<\/strong>. Predstavljajte si, da v soboto zve\u010der popijete <strong>4 kozarce piva<\/strong>. Sploh ne veste, kako, vendar ste prejeli <strong>720 dodatnih kalorij<\/strong>. Zato bodite previdni, koliko alkohola zau\u017eijete, ali razmislite o tem, da ga v celoti odstranite iz svojega jedilnika. <span style=\"color: #ff6600;\">[6] [7]<\/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 podrobnej\u0161i <strong>pregled vsebnosti kalorij v alkoholnih pija\u010dah<\/strong> glejte tabelo. <span style=\"color: #ff6600;\">[17]<\/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>Vrsta alkoholne pija\u010de<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Koli\u010dina kalorij<\/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\">Belo suho 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\">Rde\u010de 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\">\u0160ampanjec (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\">Mo\u0161t (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=\"Kalorije v alkoholu\" width=\"843\" height=\"562\" title=\"Kalorije v alkoholu\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Prehitro_jeste\"><\/span>2. Prehitro jeste<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">\u0160tevilne obveznosti <strong>skraj\u0161ajo \u010das, ki si ga ljudje vzamejo za hrano<\/strong>. \u017de od zgodnjega jutra se nam nekam mudi, <strong>zve\u010der pa enostavno nimamo ve\u010d \u010dasa za ve\u010derjo<\/strong>. Prehitro u\u017eivanje hrane ne samo moti, ampak tudi <strong>\u0161koduje na\u0161emu zdravju<\/strong>.&nbsp;Ko jeste hitro, telo mo\u017eganom ne bo moglo poslati signala, da vklopi ob\u010dutek sitosti. Mo\u017egani potrebujejo <strong>informacije iz \u017eelodca<\/strong>, pa tudi navodila hormonov, da delno prebavljena hrana \u017ee <strong>potuje po prebavnem traktu<\/strong>. Ti procesi obi\u010dajno trajajo od <strong>15 do 20 minut. <\/strong><span style=\"color: #ff6600;\">[8]<\/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\">\u0160tudija na Japonskem je 5 let nadzorovala tri skupine ljudi. Preiskovanci so jedli hitro, normalno in po\u010dasi. <strong>11,6% ljudi, ki so jedli hitro<\/strong>, je razvilo nagnjenost k razvoju <strong>presnovnega sindroma<\/strong>. Rezultati v drugih skupinah so bili bistveno ni\u017eji. Nagnjenost ljudi k razvoju presnovnega sindroma je bila pri ljudeh, ki so jedli normalno, 6,5 % in <strong>pri tistih, ki so jedli po\u010dasi<\/strong>, le 2,3%.<\/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\">Presnovni sindrom sam po sebi ni bolezen, ampak skupina dejavnikov tveganja, ki vodijo do bolezni. Sem spadajo debelost, visok krvni tlak, zvi\u0161ane vrednosti &#8220;slabih&#8221; ma\u0161\u010dob in krvnega sladkorja. Pojav enega od zgoraj omenjenih dejavnikov lahko \u0161tejemo za ta sindrom. Kombiniranje ve\u010d mo\u017enosti \u0161e pove\u010da tveganje za druge bolezni. Pozitivna stran pa je, da lahko prevzamete nadzor nad presnovnim sindromom. Vendar pa to zahteva korenite spremembe v na\u010dinu \u017eivljenja<strong>.<\/strong><span style=\"color: #ff6600;\"> [8] [9] [20]<\/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-485456240.jpg\" alt=\"Napaka pri huj\u0161anju je jesti hitro\" width=\"843\" height=\"562\" title=\"Napaka pri huj\u0161anju je jesti hitro\"\/><\/figure><\/div>\n\n\n\n<p><span lang=\"SL\">Delovna obremenitev in hiter na\u010din \u017eivljenja sta razlog, da <strong>prehitro jemo<\/strong> in nehamo piti. Prehranjevanje v normalnem tempu ni samo <strong>\u010das za u\u017eivanje hrane<\/strong>, ampak tudi prilo\u017enost za prepre\u010devanje <strong>resnih bolezni<\/strong>. Za\u010dnite jesti za mizo in <strong>brez stresa<\/strong> ali \u010dasovnega pritiska.<\/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_Spite_manj_kot_6_ur\"><\/span>3. Spite manj kot 6 ur<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">\u010clovek ne more v celoti funkcionirati, \u010de ne spi dovolj. Na\u0161e telo potrebuje \u010das, da se lahko regenerira. Morda boste presene\u010deni, vendar <strong>tudi spanje vpliva na izgubo telesne te\u017ee<\/strong>, natan\u010dneje <strong>hormona leptin in grelin<\/strong>. Leptin je &#8220;hormon sitosti&#8221;, grelin pa lahko poimenujemo &#8220;hormon lakote&#8221;. Ob pomanjkanju spanja <strong>se na\u0161a raven leptina zni\u017ea,<\/strong> <strong>na\u0161e telo pa za\u010dne proizvajati ve\u010d grelina<\/strong>. Kot rezultat tega ob\u010dutimo lakoto. <span style=\"color: #ff6600;\">[10]<\/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\">\u0160tudija iz leta 2019 je preu\u010devala <strong>u\u010dinke spanja na huj\u0161anje<\/strong>. Cilj je bil izmeriti zmanj\u0161anje obsega pasu med spanjem. Vzorec je bil sestavljen iz dveh skupin. Udele\u017eenci v prvi skupini so spali manj kot 6 ur, ljudje v drugi skupini pa so spali od 7 do 9 ur. Rezultati raziskav so bili nedvoumni. <strong>Pomanjkanje spanja vpliva na koli\u010dino ma\u0161\u010dobe<\/strong>, ki jo pokurimo pono\u010di. <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-641147308.jpg\" alt=\"Pomanjkanje spanja in huj\u0161anje\" width=\"843\" height=\"562\" title=\"Pomanjkanje spanja in huj\u0161anje\"\/><\/figure><\/div>\n\n\n\n<p><span lang=\"SL\">Raziskave so pokazale tudi povezavo med pomanjkanjem spanja in izbiro hrane. \u0160tudija je razkrila, da ljudje s pomanjkanjem spanja <strong>pogosteje jedo<\/strong> pono\u010di in izberejo obrok z ve\u010djo vsebnostjo ogljikovih hidratov. Druga \u0161tudija pojasnjuje izbiro obrokov glede na vsebnost ma\u0161\u010dob. Udele\u017eenci, ki <strong>trpijo zaradi pomanjkanja spanja<\/strong>, so izbrali <strong>obroke z dvakrat ve\u010djo koli\u010dino ma\u0161\u010dob<\/strong> kot udele\u017eenci, ki spijo vsaj 8 ur. <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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Iz_svojega_jedilnika_ste_odstranili_mascobe\"><\/span>4. Iz svojega jedilnika ste odstranili ma\u0161\u010dobe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Ma\u0161\u010doba <\/span><\/strong><span lang=\"SL\">na splo\u0161no velja za neza\u017eeleno snov, zaradi katere \u010dlovek preprosto za\u010dne pridobivati telesno te\u017eo. Vendar pa obstaja ve\u010d vrst ma\u0161\u010dob. Nekatere so zdrave in na\u0161e telo jih potrebuje za pravilno delovanje. Zato se jim v prehrani ne morete izogniti. V \u010dlove\u0161kem telesu so ma\u0161\u010dobe hranilo, ki skrbi za energijo, v 1 gramu ma\u0161\u010dobe pa je 9 kalorij. Na\u0161e telo jih potrebuje zaradi absorpcije vitaminov A, D, E in K. Ma\u0161\u010dobe delimo na dve osnovni vrsti &#8211; nasi\u010dene in nenasi\u010dene. V na\u0161i prehrani obi\u010dajno u\u017eivamo obe vrsti, vendar v razli\u010dnih razmerjih. <span style=\"color: #ff6600;\">[18]<\/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\">Nasi\u010dene ma\u0161\u010dobe<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Prepoznamo jih lahko po <strong>trdnem stanju<\/strong> pri sobni temperaturi. Visok vnos teh ma\u0161\u010dob <strong>pove\u010da raven &#8220;slabega&#8221; holesterola<\/strong>, kar povzro\u010da <strong>tveganje za sr\u010dne bolezni<\/strong>. Izraz &#8220;nasi\u010dene&#8221; se uporablja, ker so vse ma\u0161\u010dobne molekule nasi\u010dene z vodikovimi atomi. Nasi\u010dene ma\u0161\u010dobe najdete v:<\/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>\u017eivalskih proizvodih &#8211; meso, mleko in sir<\/strong><\/li><li><strong>tropskih oljih &#8211; palmovo olje, kokosovo olje, kokosovo maslo<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tropska olja najdemo v \u0161tevilnih izdelkih. Zlasti palmovo olje je sestavina razli\u010dnih poslastic in druge hrane. <strong>Nasi\u010dene ma\u0161\u010dobe<\/strong> najdemo tudi v hrani, pripravljeni na maslu ali margarini, kot so <strong>sladice in torte<\/strong><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=\"Nasi\u010dene ma\u0161\u010dobe niso primerne za huj\u0161anje\" width=\"843\" height=\"562\" title=\"Nasi\u010dene ma\u0161\u010dobe niso primerne za huj\u0161anje\"\/><\/figure><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Nenasi\u010dene ma\u0161\u010dobe<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Za razliko od nasi\u010denih ma\u0161\u010dob nenasi\u010dene ma\u0161\u010dobe pri sobni temperaturi <strong>niso v trdnem stanju<\/strong>. Prihajajo ve\u010dinoma iz <strong>rastlinskih olj<\/strong> in spadajo med tako imenovane <strong>&#8220;dobre&#8221; ma\u0161\u010dobe<\/strong>, ki izbolj\u0161ujejo raven holesterola v telesu. Razdelimo jih lahko na dve osnovni vrsti <span style=\"color: #ff6600;\">[18] [19]&nbsp;[21]<\/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>mononenasi\u010dene ma\u0161\u010dobe<\/strong> &#8211; vsebujejo eno dvojno ogljikovo vez in jih najdemo v olivah, <a title=\"Sprej za kuhanje Olive Oil\" href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-olive-oil-cooking-spray-201g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">olivnem olju<\/a>, ore\u0161\u010dkih in avokadu. Ve\u010dji vnos teh ma\u0161\u010dob brez zmanj\u0161anja vnosa nasi\u010denih ma\u0161\u010dob ne bo povzro\u010dil zni\u017eanja ravni holesterola LDL. Mononenasi\u010dene ma\u0161\u010dobe vklju\u010dujejo tudi <strong>omega-9 ma\u0161\u010dobne kisline<\/strong>, ki jih najdemo v semenih in rastlinskih oljih.<\/li><li><strong>polinenasi\u010dene ma\u0161\u010dobe<\/strong> &#8211; ta vrsta ma\u0161\u010dob je <strong>zelo koristna za zdravje<\/strong>. Najdemo jih na primer v <strong>sezamovem, son\u010dni\u010dnem, sojinem ali koruznem olju<\/strong>. Je tudi glavna vrsta ma\u0161\u010dob v <strong>morskih sade\u017eih in ribah<\/strong>. Polinenasi\u010dene ma\u0161\u010dobe vklju\u010dujejo:<ul><li><a title=\"Omega 3\" href=\"https:\/\/gymbeam.si\/omega-3-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">omega-3 ma\u0161\u010dobne kisline<\/a> <strong>&#8211;<\/strong> zni\u017eujejo holesterol in so <strong>koristne pri ko\u017enih boleznih, artritisu in bole\u010dinah v sklepih<\/strong>. Najdete jih lahko v ribah, kot so losos, sardine ali postrvi. Ne manjkajo pa niti v sojinem in repi\u010dnem olju, <a title=\"Ore\u0161\u010dki in semena\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>ore\u0161\u010dkih<\/strong><\/a> ali lanenih semenih.<\/li><li><a title=\"Omega 3-6-9\" href=\"https:\/\/gymbeam.si\/omega-3-6-9-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">omega-6 ma\u0161\u010dobne kisline<\/a> <strong>&#8211;<\/strong> imajo protivnetne u\u010dinke in so prisotne v rastlinskih oljih, kot so <strong>sojino ali koruzno olje.<\/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>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-635917050_1.jpg\" alt=\"Nenasi\u010dene ma\u0161\u010dobe so dobre za huj\u0161anje\" width=\"843\" height=\"562\" title=\"Nenasi\u010dene ma\u0161\u010dobe so dobre za huj\u0161anje\"\/><\/figure><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Transma\u0161\u010dobe<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Transma\u0161\u010dobe so <strong>industrijsko pripravljene in jih v naravi ne najdemo<\/strong>. Nastanejo s postopkom hidrogeniranja z dodajanjem vodika teko\u010dim rastlinskim oljem, da se dose\u017ee <strong>trdno stanje pri sobni temperaturi<\/strong>. Sladice, ki vsebujejo transma\u0161\u010dobe, so \u010dvrstej\u0161e in imajo <strong>hrustljavo skorjo<\/strong>. Vklju\u010dujejo<span style=\"color: #ff6600;\"> [18] [19]:<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>solatne prelive<\/li><li>pi\u0161kote in druge sladice<\/li><li>predelano hrano<\/li><li>torte, peciva, testo za pice in \u010dips<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta vrsta ma\u0161\u010dob <strong>ni koristna za telo<\/strong>. Njihovo u\u017eivanje <strong>pove\u010da raven &#8220;slabega&#8221; holesterola LDL in zni\u017ea raven &#8220;dobrega&#8221; holesterola HDL.<\/strong> <strong>Tveganje za sr\u010dne bolezni<\/strong> <strong>je trikrat<\/strong> <strong>ve\u010dje<\/strong> pri u\u017eivanju transma\u0161\u010dob kot pri u\u017eivanju drugih ma\u0161\u010dob. <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>Za delovanje na\u0161ega telesa so potrebne le nenasi\u010dene ma\u0161\u010dobe. \u010cezmerno u\u017eivanje nasi\u010denih in transma\u0161\u010dob lahko povzro\u010di resne bolezni. Njihov vnos morate imeti pod nadzorom. Pri nakupu hrane je pomembno preveriti sestavo \u017eivila in razlikovati vsebnost &#8220;dobrih&#8221; in &#8220;slabih&#8221; ma\u0161\u010dob v hrani.<\/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_berete_oznak_na_zivilih\"><\/span>5. Ne berete oznak na \u017eivilih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ali \u017eivila izbirate <strong>glede na njihovo pakiranje ali sestavo?<\/strong> <strong>Oznak<\/strong> izdelkov ne gre spregledati, saj vsebujejo <strong>seznam sestavin in njihovo koli\u010dino v samem izdelku<\/strong>. Vendar pa <strong>zaradi izrazitih napisov in sloganov<\/strong> na sprednji strani, kot je na primer &#8220;zdravo, naravno, z nizko vsebnostjo ma\u0161\u010dob&#8221;, <strong>pogosto pozabimo preveriti resni\u010dno sestavo hrane<\/strong>. To je pomembno, ker besedi <strong>&#8220;zdrava hrana&#8221;<\/strong> ne zagotavljata, da je <strong>izdelek tudi v resnici zdrav<\/strong>.&nbsp;Morda boste presene\u010deni, koliko \u017eivil ima <strong>bolj\u0161e ogla\u0161evanje in embala\u017eo<\/strong> kot same sestavine. Oznake z besedno zvezo <strong>&#8220;brez ma\u0161\u010dob&#8221;<\/strong> lahko skrivajo <strong>visok dele\u017e sladkorja, soli ali kalorij<\/strong>. Zato je vedno pomembno, da se potrudite in <strong>preberete podrobno sestavo<\/strong> izdelka na zadnji strani embala\u017ee.<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-639303838.jpg\" alt=\"Branje etikete hrane med huj\u0161anjem\" width=\"843\" height=\"562\" title=\"Branje etikete hrane med huj\u0161anjem\"\/><\/figure><\/div>\n\n\n\n<p><span lang=\"SL\">Vsebina izdelkov je <strong>pomembna za vse nas<\/strong>, predvsem pa za ljudi, ki se trudijo <strong>shuj\u0161ati<\/strong>. To so <strong>najpomembnej\u0161e sestavine<\/strong>, na katere morate biti pozorni <span style=\"color: #ff6600;\">[1] [13] [24] [25]<\/span><span style=\"color: black;\">:<\/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>vsebnost ogljikovih hidratov in dodanih sladkorjev &#8211; <\/strong>ogljikovi hidrati in sladkorji niso enaki, saj proizvajalci v\u010dasih v ogljikove hidrate vklju\u010dujejo \u0161krob in prehranske vlaknine. Sladkorji vklju\u010dujejo naravne, mle\u010dne, sadne in tudi dodane sladkorje. Prav ta sestavina hrane bistveno pove\u010da vnos kalorij, zato je pomembno spremljati, kolik\u0161en dele\u017e ogljikovih hidratov predstavlja sladkor<\/li><li><strong>ma\u0161\u010dobe<\/strong> &#8211; kot smo \u017ee omenili, <strong>ni vsaka ma\u0161\u010doba dobra za zdravje<\/strong>. Priporo\u010dljivo je upo\u0161tevati skupno koli\u010dino ma\u0161\u010dob in dele\u017e <strong>nasi\u010denih ma\u0161\u010dob<\/strong>. Nasi\u010dene ma\u0161\u010dobe zni\u017eujejo raven &#8220;dobrega&#8221; holesterola HDL v telesu in so primerne le v majhnih koli\u010dinah<\/li><li><strong>vsebnost ma\u0161\u010dob v mesu &#8211; <\/strong>pri nakupu mesa in mesnih izdelkov je treba upo\u0161tevati <strong>razmerje med &#8220;\u010distim&#8221; mesom in ma\u0161\u010dobo. Nizke ravni<\/strong> \u017eivalske ma\u0161\u010dobe so <strong>koristne<\/strong> za telo, vendar <strong>prekomerno u\u017eivanje<\/strong> nasi\u010denih ma\u0161\u010dob prina\u0161a <strong>dolo\u010dena tveganja<\/strong>. Pove\u010duje raven <strong>&#8220;slabega&#8221; holesterola, vodi v debelost<\/strong> in lahko povzro\u010di <strong>kardiovaskularne bolezni<\/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_Prevec_telovadite\"><\/span>6. Preve\u010d telovadite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Da bi pospe\u0161ili proces huj\u0161anja, veliko ljudi telovadi, zato pretiravajo v dodajanju serij, vaj in dni, na katere telovadijo. Vendar pa bi morali biti pri huj\u0161anju potrpe\u017eljivi. Recimo, da ste spremenili svoje prehranjevalne navade in vam <strong>primanjkuje kalorij<\/strong>. \u010ce hitro pove\u010date \u0161tevilo vaj, telesu povzro\u010dite dodaten stres, zaradi \u010desar postanete <strong>preve\u010d utrujeni in \u0161ibki<\/strong>. <span style=\"color: #ff6600;\">[14]<\/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\/Bereczki_24_.jpg\" alt=\"Preve\u010d telovadbe\" width=\"843\" height=\"562\" title=\"Preve\u010d telovadbe\"\/><\/figure><\/div>\n\n\n\n<p>\u0160tudija iz leta 2015 ka\u017ee tudi na bolj\u0161e zdravje ljudi, ki se poslu\u017eujejo vaj v obliki <strong>zmernega teka<\/strong>. Ustrezen kardio trening lahko z ustrezno intenzivnostjo in dol\u017eino izbolj\u0161a raven <strong>&#8220;dobrega&#8221; holesterola HDL, krvnega tlaka in trigliceridov<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri vrhunskih \u0161portnikih pa je ravno obratno. Glede na raziskave obstaja pove\u010dano tveganje za nastanek <strong>arterijskih oblog<\/strong> pri <strong>maratonskih teka\u010dih<\/strong>, kar povzro\u010di zo\u017eitev in slabo prehodnost \u017eil. <strong>\u0160portniki, pri katerih je glavna disciplina vzdr\u017eljivost<\/strong>, imajo 5-krat ve\u010dje tveganje za <strong>arterijsko fibrilacijo<\/strong>, kar je glavni dejavnik tveganja za mo\u017egansko kap. <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 in redni treningi so na\u010din za prepre\u010devanje bolezni in ohranjanje telesa v dobri formi. <strong>Preve\u010d treningov<\/strong> pa lahko <strong>oslabi va\u0161e telo<\/strong> in spro\u017ei ravno nasprotno reakcijo. Zato ne pozabite na pravilo &#8220;<strong>preve\u010d dobre stvari<\/strong>&#8221; in se zana\u0161ajte na kakovost in pravilnost treninga in ne na samo koli\u010dino vadb.<\/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_zauzijete_dovolj_beljakovin\"><\/span>7. Ne zau\u017eijete dovolj beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Zadosten vnos beljakovin je zelo pomemben med huj\u0161anjem. \u0160tudija je poudarila, da <a title=\"Beljakovine\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beljakovine<\/a> pove\u010dajo ob\u010dutek sitosti, saj zni\u017eujejo raven hormona lakote &#8211; grelina. Beljakovine so tudi bistveni gradnik na\u0161ih mi\u0161ic in zagotavljajo rast mi\u0161ic. Mo\u010dnej\u0161e mi\u0161ice pomenijo ve\u010d mo\u010di in energije za vadbo in s tem ve\u010d energije za kurjenje ma\u0161\u010dob. <span style=\"color: #ff6600;\">[16]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Ve\u010d mi\u0161i\u010dne mase ni edini razlog, zakaj beljakovine pomagajo pospe\u0161iti proces huj\u0161anja. Ve\u010dji odmerki beljakovin pospe\u0161ijo presnovo. Na\u0161a presnova deluje 24\/7 in zahvaljujo\u010d ve\u010djemu vnosu beljakovin za\u010dnemo kuriti ve\u010d ma\u0161\u010dob, tudi med spanjem. <strong>Glede na rezultate raziskav lahko pove\u010damo \u0161tevilo pokurjenih kalorij od 80 do 260 kalorij<\/strong>. To je posledica pojava, imenovanega toplotni u\u010dinek hrane. Na\u0161a presnova se odziva na vnos hrane s pove\u010danjem porabe energije za procese, kot so prebava, absorpcija hranil ali njihovo shranjevanje. <strong>V primerjavi z drugimi hranilnimi snovmi imajo beljakovine mo\u010dnej\u0161i toplotni u\u010dinek v vi\u0161ini 20-30%, ogljikovi hidrati 5-10%, ma\u0161\u010dobe pa le 0-3%.<\/strong> <span style=\"color: #ff6600;\">[22] [23]&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_1416.jpg\" alt=\"Ne jeste dovolj beljakovin\" width=\"843\" height=\"562\" title=\"Ne jeste dovolj beljakovin\"\/><\/figure><\/div>\n\n\n\n<p><span lang=\"SL\">Verjamemo, da vam bo sledenje teh nasvetov pomagalo hitro in u\u010dinkovito dose\u010di zastavljene cilje. Klju\u010dna je <strong>uravnote\u017eena prehrana, veliko teko\u010dine in sprostitev<\/strong>. Ne pozabite, da je prefinjena <strong>sprememba \u017eivljenjskega sloga<\/strong> u\u010dinkovitej\u0161a od hitre prehrane. Vendar pa je \u017ee samo <strong>zdravje<\/strong> zadostna <strong>motivacija za spremembo \u017eivljenjskega sloga<\/strong>. Vso sre\u010do vam \u017eelimo! \u010ce \u017eelite, da va\u0161i prijatelji izvedo za ta \u010dlanek, ne oklevajte in <strong>ga podprite z deljenjem<\/strong>.<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><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>Vam ne uspe shuj\u0161ati? Pravilna prehrana, beljakovine, dovolj teko\u010dine, treningi in regeneracija so bistveni za zmanj\u0161anje ma\u0161\u010dob. Preberite ve\u010d o napakah pri huj\u0161anju.<\/p>\n","protected":false},"author":25,"featured_media":110271,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6279,6483,6375,7443],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252360","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-beljakovine","9":"tag-dieeta","10":"tag-hujsanje","11":"tag-telesna-mascoba","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 najpogostej\u0161ih napak pri huj\u0161anju - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vam ne uspe shuj\u0161ati? 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