{"id":261374,"date":"2021-06-03T19:21:00","date_gmt":"2021-06-03T17:21:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=261374"},"modified":"2022-05-04T17:59:22","modified_gmt":"2022-05-04T15:59:22","slug":"5-opozorilnih-znakov-da-ne-uzivate-dovolj-beljakovin","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/5-opozorilnih-znakov-da-ne-uzivate-dovolj-beljakovin\/","title":{"rendered":"5 opozorilnih znakov, da ne u\u017eivate dovolj beljakovin"},"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\/5-opozorilnih-znakov-da-ne-uzivate-dovolj-beljakovin\/#Kako_beljakovine_delujejo_v_nasem_telesu\" title=\"Kako beljakovine delujejo v na\u0161em telesu\">Kako beljakovine delujejo v na\u0161em telesu<\/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\/5-opozorilnih-znakov-da-ne-uzivate-dovolj-beljakovin\/#Optimalen_dnevni_vnos_beljakovin_za_odrasle\" title=\"Optimalen dnevni vnos beljakovin za odrasle\">Optimalen dnevni vnos beljakovin za odrasle<\/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\/5-opozorilnih-znakov-da-ne-uzivate-dovolj-beljakovin\/#Znaki_nezadostnega_vnosa_beljakovin\" title=\"Znaki nezadostnega vnosa beljakovin\">Znaki nezadostnega vnosa beljakovin<\/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\/5-opozorilnih-znakov-da-ne-uzivate-dovolj-beljakovin\/#Nasveti_kako_dopolniti_manjkajoce_beljakovine\" title=\"Nasveti, kako dopolniti manjkajo\u010de beljakovine\">Nasveti, kako dopolniti manjkajo\u010de beljakovine<\/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\/5-opozorilnih-znakov-da-ne-uzivate-dovolj-beljakovin\/#Pregled_najboljsih_virov_beljakovin\" title=\"Pregled najbolj\u0161ih virov beljakovin\">Pregled najbolj\u0161ih virov beljakovin<\/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\/5-opozorilnih-znakov-da-ne-uzivate-dovolj-beljakovin\/#Povzetek\" title=\"Povzetek\">Povzetek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">Beljakovine so eno najpomembnej\u0161ih hranil za na\u0161e telo. So alfa in omega v svetu fitnesa, saj delujejo kot <strong>osnovni gradnik za rast in vzdr\u017eevanje mi\u0161i\u010dne mase, pa tudi za celice imunskega sistema.<\/strong> Niso pa pomembne le za aktivne \u0161portnike, saj imajo res \u0161irok spekter u\u010dinkov na delovanje na\u0161ega telesa. Pozitivno vplivajo na <strong>zdravje kosti, ko\u017eo, proizvodnjo encimov, hormone in igrajo klju\u010dno vlogo v vseh telesnih tkivih.<\/strong> \u017divljenje brez njih torej ne bi bilo mogo\u010de in na\u0161 organizem jih uporablja tudi za ustvarjanje veznega tkiva (vezi, hrustanec in kosti) ter mi\u0161i\u010dnega tkiva (gladke, sr\u010dne in progaste mi\u0161ice).<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><span lang=\"SL\">Dobra novica je, da beljakovine najdemo v \u0161iroki paleti \u017eivil, ki jih obi\u010dajno u\u017eivamo vsak dan. Najbolj\u0161i viri beljakovin so <strong>perutnina, mle\u010dni izdelki, ribe, jajca, stro\u010dnice, ore\u0161\u010dki in razli\u010dni polnozrnati izdelki.<\/strong> Optimalen vnos beljakovin je odvisen od ve\u010d dejavnikov. \u010ce je nezadosten, lahko vpliva na va\u0161e zdravje ali sposobnost doseganja fitnes ciljev. Kako torej prepoznati pomanjkanje beljakovin? <span class=\"tadv-color\"><span style=\"color: #ff6600\">[1]<\/span><\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_beljakovine_delujejo_v_nasem_telesu\"><\/span>Kako beljakovine delujejo v na\u0161em telesu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><span lang=\"SL\">Preden za\u010dnemo opisovati znake, ki signalizirajo pomanjkanje beljakovin, moramo povedati par stvari o tem, kako sploh delujejo. Med prebavo se <strong>beljakovine v na\u0161em telesu razgradijo v aminokisline. <\/strong>Te pomagajo telesu, da deluje in raste optimalno. Kot je bilo omenjeno v samem uvodu, je to makrohranilo pomembno <strong>za zdrave in mo\u010dne mi\u0161ice, kosti, lase in nohte.<\/strong><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><span lang=\"SL\">Prepoznamo osem esencialnih in enajst neesencialnih aminokislin, od katerih sta na primer arginin in histidin delno esencialna (potrebna v dolo\u010denih situacijah). Razlika med esencialnimi in neesencialnimi aminokislinami je v tem, da <strong>na\u0161e telo esencialnih aminokislin ne more proizvajati samo. <\/strong>Zato bi jih morali u\u017eivati s prehrano ali prehranskimi dopolnili. Za shranjevanje aminokislin v na\u0161em telesu skrbi tako imenovani aminokislinski bazen. To je izraz, ki ozna\u010duje <strong>aminokisline v krvnem obtoku<\/strong>, kjer so takoj na voljo v na\u0161em telesu, na primer pri sintezi beljakovin. Kapaciteta aminokislinskega bazena pa je zelo majhna. Zato ne smemo pozabiti, da jih svojemu telesu redno dovajamo. Preprosto povedano, \u010de ne dobimo dovolj beljakovin, je lahko ogro\u017eeno na\u0161e zdravje. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[8] [9]<\/span><\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-1124x751.jpg\" alt=\"Kako beljakovine delujejo v na&#x161;em telesu\" class=\"wp-image-243094\" width=\"843\" height=\"563\" title=\"Kako beljakovine delujejo v na&#x161;em telesu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Optimalen_dnevni_vnos_beljakovin_za_odrasle\"><\/span>Optimalen dnevni vnos beljakovin za odrasle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><span lang=\"SL\">Torej, koliko beljakovin bi morali zau\u017eiti? Optimalen dnevni vnos beljakovin je koli\u010dina, ki bi jo morali zau\u017eiti vsak dan za zdravo delovanje telesa. Odvisno je od ve\u010d dejavnikov, vklju\u010dno s <strong>spolom, \u017eivljenjskim slogom, trenutno telesno te\u017eo, telesno aktivnostjo ali fitnes cilji.<\/strong> <span class=\"tadv-color\"><span style=\"color: #ff6600\">[4]<\/span><\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><span lang=\"SL\">Najmanj\u0161i odmerek mora biti 0,8 g na kilogram telesne te\u017ee. Toda to velja za ljudi, ki svoje \u017eivljenje \u017eivijo neaktivno. Za ve\u010dino drugih ljudi ta koli\u010dina ne zadostuje, zato je najbolj obravnavana vrednost v povpre\u010dju pribli\u017eno <strong>1,2 do 1,8 g\/kg<\/strong>. Ko pa telovadite, mora biti vnos beljakovin \u0161e ve\u010dji. \u010ce na primer izvajate vaje za mo\u010d, naj bo vnos beljakovin pribli\u017eno 1,4 &#8211; 2 g\/kg. Vendar pa se potreba po beljakovinah lahko \u0161e pove\u010da glede na va\u0161o telesno aktivnost ali v kombinaciji trde prehrane in treninga. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[2] [3] [14]<\/span><\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o vnosu beljakovin, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kdaj-in-koliko-beljakovin-zauziti-za-najvecje-rezultate\/\"><strong>Kdaj in koliko beljakovin zau\u017eiti za doseganje najbolj\u0161ih rezultatov.<\/strong><\/a> Tudi na\u0161 <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\"><strong>spletni kalkulator za izra\u010dun vnosa kalorij in makrohranil<\/strong><\/a> vam lahko pomaga pri dolo\u010danju optimalnega vnosa.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Znaki_nezadostnega_vnosa_beljakovin\"><\/span>Znaki nezadostnega vnosa beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><span lang=\"SL\">Kot smo \u017ee omenili v uvodu, nezadosten vnos beljakovin zelo negativno vpliva na va\u0161e zdravje. Stanje <strong>nizke ravni beljakovin v krvi se imenuje hipoproteinemija. <\/strong>Znaki nezadostnega vnosa beljakovin se razlikujejo vse od manj hudih do zelo resnih. Tu je nekaj primerov:<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li>utrujenost in \u0161ibkost<\/li><li>ponavljajo\u010de se virusne ali bakterijske oku\u017ebe<\/li><li>nihanje v razpolo\u017eenju<\/li><li>hrepenenje po hrani, bogati z beljakovinami<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><span lang=\"SL\">Omeniti moramo tudi, da so ti simptomi lahko povezani tudi s splo\u0161nim pomanjkanjem energije in drugimi zdravstvenimi te\u017eavami. Zato je <strong>diagnoza hipoproteinemije mo\u017ena \u0161ele po zdravni\u0161kem pregledu. <\/strong>Vendar pomanjkanje beljakovin prina\u0161a tudi druge te\u017eave. Spodaj vam bomo predstavili 5 opozorilnih znakov, na katere morate biti pozorni. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[10]<\/span><\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">1. Kmalu po jedi se po\u010dutite nezadovoljni in la\u010dni<\/h3>\n\n<p><span lang=\"SL\">Ob\u010dutek lakote niha ves dan. Zato je naravno, da ste po napornih treningih bolj la\u010dni kot v dneh, ko je telesne aktivnosti manj. \u010ce pa se <strong>kmalu po jedi po\u010dutite nezadovoljni in la\u010dni,<\/strong> je to lahko znak pomanjkanja beljakovin. Telo prebavlja beljakovine po\u010dasneje kot ogljikove hidrate, ki so neposredni vir energije. Dobro je, da v vsak obrok <strong>vklju\u010dite vir beljakovin, kompleksnih ogljikovih hidratov in ma\u0161\u010dob<\/strong>.<strong> <\/strong>Nastala hrana bo <strong>prehransko uravnote\u017eena, trajalo bo dlje, da jo telo prebavi in zagotovila vam bo stabilnej\u0161i pretok energije ali ob\u010dutek sitosti.<\/strong><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-1124x840.jpg\" alt=\"5 opozorilnih znakov, da trpite zaradi pomanjkanja beljakovin\" class=\"wp-image-243131\" width=\"843\" height=\"630\" title=\"5 opozorilnih znakov, da trpite zaradi pomanjkanja beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-1124x840.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-400x299.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-1536x1148.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-2048x1530.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong><span lang=\"SL\">Ob\u010dutek sitosti traja dlje<\/span><\/strong><span lang=\"SL\"> kot pri hrani z ni\u017ejo vsebnostjo beljakovin. \u010ce ne dobite dovolj beljakovin, boste morda opazili pove\u010dan apetit in \u017eeljo po prigrizkih. Pogosto je ta <strong>nagon povezan s hrepenenjem po sladkih, slanih, mastnih ali kalori\u010dnih \u017eivilih,<\/strong> katerih u\u017eivanje lahko privede do pove\u010danja telesne te\u017ee. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[5] [15]<\/span><\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">2. Izgubite mi\u0161i\u010dno maso<\/h3>\n\n<p><span lang=\"SL\">Va\u0161e mi\u0161ice so najve\u010dja zaloga beljakovin v telesu. \u010ce nimate dovolj mi\u0161ic, se bo telo s tem spoprijelo tako, da za\u010dne beljakovine jemati iz skeletnih mi\u0161ic. S tem se za\u0161\u010diti pomembna tkiva in funkcije telesa. Kot rezultat tega procesa <strong>pomanjkanje beljakovin s\u010dasoma povzro\u010di izgubo mi\u0161ic, znano kot sarkopenija. <\/strong>Gre za sindrom postopne izgube mi\u0161i\u010dne mase, mo\u010di ali funkcionalnosti. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[16]<\/span><\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><span lang=\"SL\">To se obi\u010dajno zgodi starej\u0161im in to jih lahko doleti tudi, \u010de je pomanjkanje beljakovin res minimalno. Te\u017eava pa se lahko pojavi tudi, \u010de <strong>ne dobite dovolj beljakovin in to kombinirate s pretirano telesno aktivnostjo.<\/strong> Glede na \u0161tudije pa lahko mi\u0161i\u010dno degeneracijo obrnemo s pove\u010danjem vnosa beljakovin. Za pridobivanje mi\u0161i\u010dne mase je idealno zdru\u017eiti zadosten vnos beljakovin in trening mo\u010di. Dovolj mi\u0161i\u010dne mase je tako <strong>eden od pogojev za dalj\u0161e in bolj\u0161e \u017eivljenje.<\/strong> <span class=\"tadv-color\"><span style=\"color: #ff6600\">[6] [17]<\/span><\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-749x1124.jpg\" alt=\"Beljakovine - te&#x17E;ave z lasmi, ko&#x17E;o in nohti\" class=\"wp-image-243156\" title=\"Beljakovine - te&#x17E;ave z lasmi, ko&#x17E;o in nohti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-scaled.jpg 1706w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-h3 wp-block-heading\">3. Imate te\u017eave z lasmi, ko\u017eo in nohti<\/h3>\n\n\n\n<p>Izpadanje las, suha ko\u017ea ali lomljenje nohtov so lahko eden prvih znakov nezadostnega vnosa beljakovin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Biotin, v vodi topen vitamin B, je bistvenega pomena za presnovo aminokislin z razvejano verigo.<\/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\">Te najdemo v beljakovinah. Biotin je <strong>potreben za ohranjanje zdravih las, ko\u017ee in nohtov.<\/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\">Pomanjkanje beljakovin in biotina gre obi\u010dajno z roko v roki. Te\u017eave z lasmi, ko\u017eo ali nohti so lahko povezane tudi s pomanjkanjem naslednjih snovi: <span class=\"tadv-color\"><span style=\"color: #ff6600\">[7] [18]<\/span><\/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=\"is-style-default wp-block-list\"><li>Cink<\/li><li>\u017delezo<\/li><li>Omega 3 ma\u0161\u010dobne kisline<\/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\">\u010ce vas ta tema zanima podrobneje, priporo\u010damo, da si preberete na\u0161 \u010dlanek <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-kakovost-las-in-kateri-vitamini-so-najboljsi-zanje\/\" target=\"_blank\" rel=\"noopener\"><strong>Kako izbolj\u0161ati kakovost las in kateri vitamini so najbolj\u0161i zanje?<\/strong><\/a><\/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\">Kakovost va\u0161e ko\u017ee, nohtov in las je lahko povezana tudi s pomanjkanjem kolagena, o \u010demer smo razpravljali v \u010dlanku <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-kolagen-za-zdravo-kozo-in-sklepe\/\" target=\"_blank\" rel=\"noopener\"><strong>Kako izbrati najbolj\u0161i kolagen za zdravo ko\u017eo in sklepe?<\/strong><\/a><\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">4. Imate te\u017eave s spanjem<\/h3>\n\n<p>\u010ce imate nenehne te\u017eave s spanjem, si morda va\u0161e telo zaslu\u017ei pove\u010dan vnos beljakovin. Proces njihovega izgorevanja je veliko po\u010dasnej\u0161i kot pri ogljikovih hidratih.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><span lang=\"SL\">\u010ce vam primanjkuje beljakovin in energije, <strong>se lahko pono\u010di zbujate na vsake 2-3 ure, ker va\u0161e telo hrepeni po naslednjem obroku. <\/strong>\u010ce jih zau\u017eijete dovolj skupaj z dobro zasnovano prehrano, boste dobili ve\u010dji ob\u010dutek sitosti in bolj\u0161o stabilizacijo inzulina. S tem je lahko povezan tudi neprekinjen spanec. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[11]<\/span><\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Slab spanec je povezan tudi z vrsto drugih te\u017eav. \u010ce vas ta tema zanima podrobneje, ne pozabite na na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\"><strong>Kaj se zgodi z va\u0161im telesom, ko ne spite dovolj?<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">5. Ste pod stresom in se ne morete skoncentrirati<\/h3>\n\n<p>Spro\u0161\u010danje stresnih hormonov lahko <strong>vpliva na pove\u010dano razgradnjo mi\u0161ic in tkiv. <\/strong>Pomembno se je zavedati, da je za to kriv <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\"><strong>stres<\/strong><\/a>. \u010ce v svoji prehrani nimate dovolj beljakovin, si ne boste mogli opomo\u010di. Va\u0161a tkiva lahko trpijo zaradi stresnega \u017eivljenjskega sloga in neustrezne prehrane. Poleg tega pomanjkanje beljakovin <strong>vpliva tudi na va\u0161o koncentracijo.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><span lang=\"SL\">\u010ce se ne morete skoncentrirati, je za to morda kriva va\u0161a prehrana. Nevrotransmiterji, kot sta serotonin in dopamin, potrebujejo pravo koli\u010dino aminokislin za sintezo, ki jo zagotavljajo beljakovine. Njihovo pomanjkanje lahko povzro\u010di slabo po\u010dutje, slabo koncentracijo in zmanj\u0161ano umsko zbranost. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[12]<\/span><\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nasveti_kako_dopolniti_manjkajoce_beljakovine\"><\/span>Nasveti, kako dopolniti manjkajo\u010de beljakovine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><span lang=\"SL\">\u010ce menite, da vam primanjkuje beljakovin, lahko poi\u0161\u010dete nekaj preverjenih nasvetov, kako dopolniti te pomembne snovi. Med naju\u010dinkovitej\u0161imi so <span class=\"tadv-color\"><span style=\"color: #ff6600\">[13]<\/span><\/span>:<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Omejite predelano hrano. <\/span><\/strong><span lang=\"SL\">Namesto da u\u017eivate preve\u010d enostavnih ogljikovih hidratov in sladkorjev, poskusite jesti \u010dim manj predelane hrane. Namesto tega si privo\u0161\u010dite stro\u010dnice, meso, ore\u0161\u010dke, mle\u010dne izdelke itd.<\/span><\/li><li><strong><span lang=\"SL\">Beljakovine poskusite vklju\u010diti v vsak obrok. <\/span><\/strong><span lang=\"SL\">Klju\u010dnega pomena je, da vsak va\u0161 obrok vsebuje vsaj del beljakovin. Zahvaljujo\u010d temu bo va\u0161a prehrana <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\"><strong>uravnote\u017eena in zdrava<\/strong><\/a><\/span>.<\/span><\/li><li><strong><span lang=\"SL\">Ne izogibajte se alternativnim virom beljakovin. <\/span><\/strong><span lang=\"SL\">Poskusite na primer rastlinske beljakovine, ki jih najdemo v <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noopener\"><strong>stro\u010dnicah<\/strong><\/a><\/span>, <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noopener\"><strong>ore\u0161\u010dkih<\/strong><\/a><\/span>, fi\u017eolu ali soji.<\/span><\/li><li><strong><span lang=\"SL\">Ne pozabite na prigrizke. <\/span><\/strong><span lang=\"SL\">Pogosto podcenjeni prigrizki so lahko odli\u010den vir beljakovin. Odli\u010dna izbira so lahko na primer <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" rel=\"noopener\"><strong>beljakovinske plo\u0161\u010dice<\/strong><\/a><\/span>, <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/beljakovinski-piskoti\" target=\"_blank\" rel=\"noopener\"><strong>pi\u0161koti<\/strong><\/a> <\/span>in podobno.<\/span><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Razmislite o dopolnilih. <\/strong>Beljakovinska dopolnila so med naju\u010dinkovitej\u0161imi orodji za pomo\u010d pri u\u017eivanju zadostne koli\u010dine beljakovin. Dopolnite jih lahko s pomo\u010djo visokokakovostne <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\"><strong>sirotke<\/strong><\/a>, <a href=\"https:\/\/gymbeam.si\/bio-vegan-protein-vanavita.html\"><strong>zelenjave<\/strong><\/a>, <a href=\"https:\/\/gymbeam.si\/beef-protein-gymbeam.html\"><strong>govedine<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/fuesix-protein-gymbeam.html\"><strong>ve\u010dkomponentnih beljakovin<\/strong><\/a>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-1124x750.jpg\" alt=\"Nasveti, kako dopolniti manjkajo&#x10D;e beljakovine\" class=\"wp-image-243170\" width=\"843\" height=\"563\" title=\"Nasveti, kako dopolniti manjkajo&#x10D;e beljakovine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pregled_najboljsih_virov_beljakovin\"><\/span>Pregled najbolj\u0161ih virov beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Iz tega, kar smo \u017ee povedali, je razvidno, da ima prehrana, ki je bogata z beljakovinami, veliko koristi za na\u0161e zdravje in lahko pomaga prepre\u010diti \u0161tevilne te\u017eave. Zato poskusite z najbolj\u0161imi viri beljakovin, med katere spadajo:<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li>govedina in pi\u0161\u010dan\u010dje meso<\/li><li>ribe in morski sade\u017ei<\/li><li>mleko, sir in mle\u010dni izdelki<\/li><li>stro\u010dnice (grah, fi\u017eol, le\u010da)<\/li><li>psevdo\u017eita (ajda, amarant, kvinoja\u2026)<\/li><li>ore\u0161\u010dki in semena<\/li><li>tofu in tempeh<\/li><li>rastlinski nadomestki mesa<\/li><li>sirotka in rastlinske beljakovine<\/li><li>beljakovinske plo\u0161\u010dice<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce vas podrobneje zanimajo najbolj\u0161i viri beljakovin, si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\"><strong>20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Povzetek\"><\/span>Povzetek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><span lang=\"SL\">Po branju \u010dlanka vemo, da so <strong>beljakovine eno najpomembnej\u0161ih hranil<\/strong>, ki v na\u0161i prehrani vsekakor ne smejo manjkati. Ne samo, da <strong>so temelj rasti in vzdr\u017eevanja mi\u0161ic, temve\u010d prispevajo tudi k \u0161tevilnim biolo\u0161kim procesom, vklju\u010dno s pravilnim delovanjem imunskega sistema. <\/strong>Optimalni dnevni vnos beljakovin je <strong>pribli\u017eno 1,2 do 1,8 g\/kg telesne te\u017ee. <\/strong>Vendar pa mora biti pri aktivnem \u017eivljenjskem slogu ta \u0161tevilka na zgornji meji te vrednosti. \u010ce v na\u0161em telesu primanjkuje beljakovin, si lahko povzro\u010dimo <strong>neprijetne zdravstvene te\u017eave. <\/strong>Pomanjkanje beljakovin je povezano z <strong>ob\u010dutki lakote, izgubo mi\u0161i\u010dne mase, nihanjem razpolo\u017eenja, slabim spancem ali nezmo\u017enostjo doseganja zastavljenih fitnes ciljev. <\/strong>Zato bi morali poskusiti beljakovine vklju\u010diti v vsak obrok. Najbolj\u0161i viri beljakovin so meso, stro\u010dnice, ribe in mle\u010dni izdelki.<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Kolik\u0161en pa je vnos beljakovin pri vas? Ali poskrbite, da jih zau\u017eijete dovolj ali bi se morali bolj potruditi? Kateri je va\u0161 glavni vir beljakovin vsak dan? V komentarjih ne pozabite z nami deliti svojih misli. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga delite, da bodo prijatelji vedeli, da vnosa beljakovin ne smemo podcenjevati.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\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\" 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\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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","protected":false},"excerpt":{"rendered":"<p>Koliko beljakovin bi morali zau\u017eiti? Kaj bo pomanjkanje le-teh naredilo va\u0161emu telesu? Odgovore na ta in druga vpra\u0161anja o beljakovinah najdete v na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":120,"featured_media":243197,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7131,6507,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-261374","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-beljakovine-v-prahu","10":"tag-prehranska-dopolnila","11":"tag-zdravje","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>5 opozorilnih znakov, da ne u\u017eivate dovolj beljakovin - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko beljakovin bi morali zau\u017eiti? Kaj bo pomanjkanje le-teh naredilo va\u0161emu telesu? Odgovore na vsa va\u0161a vpra\u0161anja o beljakovinah najdete v na\u0161em \u010dlanku.\" \/>\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\/5-opozorilnih-znakov-da-ne-uzivate-dovolj-beljakovin\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 opozorilnih znakov, da ne u\u017eivate dovolj beljakovin - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Koliko beljakovin bi morali zau\u017eiti? Kaj bo pomanjkanje le-teh naredilo va\u0161emu telesu? 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