{"id":270536,"date":"2017-12-30T05:27:00","date_gmt":"2017-12-30T04:27:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=270536"},"modified":"2023-09-08T08:42:35","modified_gmt":"2023-09-08T06:42:35","slug":"top-17-mitova-o-prehrani-godine-2017","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/top-17-mitova-o-prehrani-godine-2017\/","title":{"rendered":"Top 17 mitova o prehrani godine 2017"},"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\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_1_Stetni_saharidi\" title=\"Mit broj 1: \u0160tetni saharidi\">Mit broj 1: \u0160tetni saharidi<\/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\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_2_Stetne_masti\" title=\"Mit broj 2: \u0160tetne masti\">Mit broj 2: \u0160tetne masti<\/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\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_3_Stetni_proteini\" title=\"Mit broj 3: \u0160tetni proteini\">Mit broj 3: \u0160tetni proteini<\/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\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_4_Nemojte_jesti_zumanjak\" title=\"Mit broj 4: Nemojte jesti \u017eumanjak\">Mit broj 4: Nemojte jesti \u017eumanjak<\/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\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_5_Crveno_meso_prouzrokuje_rak\" title=\"Mit broj 5: Crveno meso prouzrokuje rak\">Mit broj 5: Crveno meso prouzrokuje rak<\/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\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_6_Ne_trebate_soliti\" title=\"Mit broj 6: Ne trebate soliti\">Mit broj 6: Ne trebate soliti<\/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\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_7_Kruh_je_losi\" title=\"Mit broj 7: Kruh je lo\u0161i\">Mit broj 7: Kruh je lo\u0161i<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_8_Integralni_kruh_je_puno_bolji_od_bijelog\" title=\"Mit broj 8: Integralni kruh je puno bolji od bijelog&nbsp;\">Mit broj 8: Integralni kruh je puno bolji od bijelog&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_9_Kukuruzni_sirup_s_visokim_sadrzajem_fruktoze_mnogo_je_losiji_od_secera\" title=\"Mit broj 9: Kukuruzni sirup s visokim sadr\u017eajem fruktoze mnogo je lo\u0161iji od \u0161e\u0107era\">Mit broj 9: Kukuruzni sirup s visokim sadr\u017eajem fruktoze mnogo je lo\u0161iji od \u0161e\u0107era<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_10_Namirnice_stoje_uvijek_iznad_dodataka\" title=\"Mit broj 10: Namirnice stoje uvijek iznad dodataka\">Mit broj 10: Namirnice stoje uvijek iznad dodataka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_11_Dodaci_stoje_uvijek_iznad_namirnica\" title=\"Mit broj 11: Dodaci stoje uvijek iznad namirnica\">Mit broj 11: Dodaci stoje uvijek iznad namirnica<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_12_%E2%80%9CEat_clean_%E2%80%9D\" title=\"Mit broj 12: &#8220;Eat clean !&#8221;\">Mit broj 12: &#8220;Eat clean !&#8221;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_13_Trebate_si_priustiti_redoviti_detoks\" title=\"Mit broj 13: Trebate si priu\u0161titi redoviti detoks\">Mit broj 13: Trebate si priu\u0161titi redoviti detoks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_14_Ako_zelite_smrsaviti_jedite_cesce\" title=\"Mit broj 14: Ako \u017eelite smr\u0161aviti, jedite \u010de\u0161\u0107e\">Mit broj 14: Ako \u017eelite smr\u0161aviti, jedite \u010de\u0161\u0107e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hr\/blog\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_15_Ako_zelite_smrsaviti_nemojte_jesti_neposredno_prije_spavanja\" title=\"Mit broj 15: Ako \u017eelite smr\u0161aviti, nemojte jesti neposredno prije spavanja\">Mit broj 15: Ako \u017eelite smr\u0161aviti, nemojte jesti neposredno prije spavanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hr\/blog\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_16_Ako_zelite_ukloniti_masnocu_vjezbajte_kardio_na_prazan_zeludac\" title=\"Mit broj 16: Ako \u017eelite ukloniti masno\u0107u, vje\u017ebajte kardio na prazan \u017eeludac\">Mit broj 16: Ako \u017eelite ukloniti masno\u0107u, vje\u017ebajte kardio na prazan \u017eeludac<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.hr\/blog\/top-17-mitova-o-prehrani-godine-2017\/#Mit_broj_17_Protein_trebate_odmah_nakon_vjezbanja\" title=\"Mit broj 17: Protein trebate odmah nakon vje\u017ebanja\">Mit broj 17: Protein trebate odmah nakon vje\u017ebanja<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nova se godina polako pribli\u017eava, a s njom dolazi i vrijeme kada vjerojatno <strong>bilancirate sve svoje ispravne i pogre\u0161ne odluke<\/strong>. Istovremeno, vjerojatno razmi\u0161ljate o va\u0161im <strong>fitness ciljevima<\/strong> koje jeste ili niste uspjeli ostvariti 2017. godine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i internetu se danas <strong>dezinformacije<\/strong>, iako mo\u017eda s najboljim namjerama, \u0161ire mnogo br\u017ee. Mitovi, koji se u pro\u0161losti \u0161irili samo oralno u fitness centrima ili teretanama, dominiraju danas <strong>dru\u0161tvenim medijima<\/strong>, <strong>blogovima i razli\u010ditim forumima za raspravu<\/strong>. Studije, koje tra\u017ee vi\u0161e vremena za pro\u010ditati, novinari izbjegavaju i <strong>\u010desto objavljuju informacije<\/strong> <strong>bez provjere<\/strong>. Stoga vam dajemo popis <strong>najpopularnijih mitova u godini 2017<\/strong> . Smjestite se udobno, krenemo!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_1_Stetni_saharidi\"><\/span>Mit broj 1: \u0160tetni saharidi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Godinama su bili najve\u0107i neprijatelji \u010dovje\u010danstva masti. Danas su, me\u0111utim, mediji prona\u0161li novu \u017ertvu. <strong>Saharidi<\/strong>.&nbsp;Generalizirane tvrdnje o saharidima i inzulinu postaju iz godine u godinu sve popularnije. Mnogi odre\u0111uju <strong>opasnost&nbsp;<\/strong> <strong>namirnica<\/strong> prema <a href=\"http:\/\/www.glycemicindex.com\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glikemijskom<\/a> i <a href=\"http:\/\/www.glycemicindex.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">inzulinskom indeksu<\/a>. <strong>Neshva\u0107en je tako\u0111er kolesterol<\/strong>, koji se jednostrano smatra \u0161tetnim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ipak <strong>na\u0161a tijela trebaju i proizvode obje tvari<\/strong>. Kolesterol slu\u017ei za stvaranje pregnenolona i mnogih drugih hormona, <em>kao \u0161to je testosteron<\/em>. Inzulin je potreban za pohranu glukoze<em> (\u0161e\u0107er u krvi)<\/em> ili <strong>za proizvodnju energije<\/strong>. Inzulin je bio jedan od prvih otkrivenih hormona i ujedno prvi hormon <strong>istra\u017eivan u kontekstu osjetljivosti.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-856178880.jpg\" alt=\"17 mitova o prehrani - \u0161tetni saharidi \" width=\"843\" height=\"562\" title=\"17 mitova o prehrani - \u0161tetni saharidi \"\/><\/figure>\n<\/div>\n\n\n<p>Ve\u0107 je ranije bilo otkriveno , da saharidi o mogu prouzro\u010diti osjetljivost na inzulin . Ali ova se tvrdnja odnosi na <strong>dijabeti\u010dare i ljude s inzulinskom rezistencijom<\/strong>, koji se prekomjerno prejedaju saharidima. Ne odnosi se <strong>na zdrave ljude s uravnote\u017eenom prehranom<\/strong>. Istina je da u modernom dru\u0161tvu nije prejedanje saharidima <strong>ni\u0161ta komplicirano i neobi\u010dno<\/strong>. Prera\u0111eni saharidi \u010desto su vrlo ukusni i rijetko zasi\u0107uju, iako imaju <strong>visoki sadr\u017eaj kalorija.<\/strong><\/p>\n\n\n\n<p>Ograni\u010denje saharida <em>(uglavnom obra\u0111enih)<\/em> mo\u017ee <strong>biti prava odluka<\/strong>, ako \u017eelite ukloniti masno\u0107u ili jesti manje. Ali u slu\u010daju da ste zbog ograni\u010denja saharida nesretni i gladni, trebali biste razmotriti druge opcije. Kada \u017eelite smr\u0161aviti, nije bitno zamijeniti <a href=\"https:\/\/examine.com\/nutrition\/carbs-fats-and-carbs-plus-fats\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">masti saharidima ili saharidi mastima<\/a>, ali zavr\u0161iti dan s <strong>kalorijskim deficitom<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Istina:<\/strong> Saharidi su bili predugo nepravedno difamirane. Me\u0111utim, ako ih ne konzumirate u prekomjernim koli\u010dinama, nisu u biti \u0161tetni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_2_Stetne_masti\"><\/span>Mit broj 2: \u0160tetne masti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako jedete masti, udebljat \u0107ete se. Je li to istina? Godinama je bila tradicionalnim na\u010dinom mr\u0161avljenja smatrana <strong>dijeta sa smanjenim sadr\u017eajem masti<\/strong>. Ali sa tim kako se skupljaju sve nove i nove studije, <strong>stare mudrosti vi\u0161e ne valjaju<\/strong>. Danas ve\u0107 znamo da kao \u0161to<strong> konzumacija kolesterola nije izravno odgovorna za pove\u0107anje<\/strong> <strong>kolesterola u krvi<\/strong>, isto tako niti konzumacija masti&nbsp;<a href=\"https:\/\/examine.com\/nutrition\/what-should-i-eat-for-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">nije razlog toga \u0161to se udebljavamo<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-635917050.jpg\" alt=\"17 mitova o prehrani - \u0160tetne masti\" width=\"843\" height=\"562\" title=\"17 mitova o prehrani - \u0160tetne masti\"\/><\/figure>\n<\/div>\n\n\n<p>Ba\u0161 naprotiv &#8211; izbjegavanje svih masti <strong>mo\u017ee za vas biti opasno<\/strong>, jer za pravilan rad organizma trebamo primiti omega-3 o omega-6 masne kiseline. Mit je i tvrdnja, da <strong>zasi\u0107ene masti prouzrokuju kardiovaskularne bolesti.<\/strong> Nedvojbeno \u0161tetne za organizam jesu samo trans masti. Male koli\u010dine sigurno vas ne\u0107e ubiti, ali ako mo\u017eete, izbjegavajte ga.<\/p>\n\n\n\n<p><strong>Istina:<\/strong> Ako imate vi\u0161ak kalorija, dijeta sa smanjenim unosom masti ne\u0107e prouzro\u010diti mr\u0161avljenje, ali \u0107e <strong>smanjiti va\u0161u proizvodnju testosterona<\/strong>. Trebate primiti omega-3 i&nbsp;omega-6 masne kiseline, jer ne zasi\u0107ene masti, ali previ\u0161e trans masti mo\u017ee prouzro\u010diti infarkt.<\/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=\"49777,5951,30248,47731,28101,29851,34501,36262,48406,9061\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_3_Stetni_proteini\"><\/span>Mit broj 3: \u0160tetni proteini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naj\u010de\u0161\u0107e optu\u017eujemo za na\u0161e zdravstvene probleme upravo saharidi i masti, ali \u010dak ni tre\u0107i macronutrient nije \u010desto medijima \u0161te\u0111en. <strong>Protein se optu\u017euje da <a href=\"https:\/\/examine.com\/nutrition\/can-eating-too-much-protein-be-bad-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">o\u0161te\u0107uje kosti i bubrege<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Objasnimo ove dvije tvrdnje jednu po jednu. U ranijim istra\u017eivanjima bilo je utvr\u0111eno da je konzumacija bjelan\u010devina povezana s <strong>pove\u0107anim razinama kalcija u urinu<\/strong>, za koji se pretpostavljalo da tijekom vremena dovodi do gubitka ko\u0161tane mase. Kasnije studije su otkrili da je kalcij u urinu <strong>slab prediktor ko\u0161tane mase<\/strong>, i da protein zapravo ima <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22127335\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">za\u0161titnu ili <strong>minimalnu funkciju na kosti<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-534943619.jpg\" alt=\"17 mitova o prehrani \" width=\"843\" height=\"562\" title=\"17 mitova o prehrani \"\/><\/figure>\n<\/div>\n\n\n<p>Jo\u0161 jedna starija studija pokazala, da visoko proteinska dijeta pove\u0107ava brzinu glomerularne&nbsp;filtracije (GFR), do koje dolazi na glomerularnoj membrani bubrega. Tvrdilo se da je povi\u0161eni GFR&nbsp;znak da&nbsp;<strong>su bubrezi pod utjecajem stresa.<\/strong>&nbsp;Nedavna istra\u017eivanja, me\u0111utim pokazala, da se&nbsp;o\u0161te\u0107enje bubrega&nbsp;<strong>ne pojavljuje kao uzrok <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10722779\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">pove\u0107anih koli\u010dina bjelan\u010devina.<\/a><\/strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10722779\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&nbsp;<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Istina:<\/strong> Protein nije \u0161tetan za kosti<strong> niti u velikim koli\u010dinama<\/strong>. Nije \u0161tetan niti za bubrege, dok ne bolujete od ve\u0107 postoje\u0107ih bolesti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_4_Nemojte_jesti_zumanjak\"><\/span>Mit broj 4: Nemojte jesti \u017eumanjak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak su mediji u ne\u010demu stvarno majstori, onda je to <strong>zastra\u0161ivanje ljudi skroz bezopasnim namirnicama.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-588597386.jpg\" alt=\"17 mitova o prehrani \" width=\"843\" height=\"562\" title=\"17 mitova o prehrani \"\/><\/figure>\n<\/div>\n\n\n<p>Jaja su demonizirana, jer <strong>\u017eumanjci, koji su puni hranjivih tvari<\/strong> , sadr\u017ee visoku razinu kolesterola. <em>Jeste li se upla\u0161ili?<\/em> Ne biste trebali, jer konzumacija namirnica s visokim sadr\u017eajem kolesterola kod ve\u0107ini ljudi ne utje\u010de na&nbsp;<a href=\"https:\/\/examine.com\/nutrition\/will-eating-eggs-increase-my-cholesterol\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">pove\u0107anje razina kolesterola<\/a>.&nbsp;Osim toga, u klini\u010dkim ispitivanjima <a href=\"https:\/\/examine.com\/nutrition\/are-eggs-healthy\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">nije bila prona\u0111ena veza izme\u0111u jaja<\/a> i kardiovaskularnih bolesti, samo u slu\u010daju ljudi, koji ve\u0107 imaju predispozicije za <em>(dijabetes ili hiperglikemiju)<\/em>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Istina:<\/strong> Jaja su izvrsni izvor proteina, masti i drugih hranjivih tvari. Njihov utjecaj na visoki kolesterol i razvoj kardiovaskularnih bolesti bio <strong>je godinama precjenjivan.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_5_Crveno_meso_prouzrokuje_rak\"><\/span>Mit broj 5: Crveno meso prouzrokuje rak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izjave poput ove jesu <strong>apsolutni sto postotni mitovi<\/strong>. Rak je vrlo sporna bolest. Me\u0111utim, gotovo sve \u0161to jedemo <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23193004\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ima potencijal za sudjelovanje u pojavljivanju raka<\/a> .&nbsp;<strong>Naprimjer antioksidansi<\/strong> &#8211; oni mogu poticati rast raka, ali tako\u0111er ga mogu i sprije\u010diti &#8211; njihov je u\u010dinak<strong> prili\u010dno nenametljiv da ga<\/strong> <strong>netko primijeti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neke komponente crvenog mesa &#8211; kao \u0161to su naprimjer poliaromatski ugljikovodik (PAH), odgovorni su za uni\u0161tavanje genoma, \u0161to je prvi korak u potencijalnom pojavljivanju raka. Trenutni rezultati pokazuju da crveno meso mo\u017ee predstavljati rizik od raka za<strong> ljude s lo\u0161im prehrambenim navikama<\/strong>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24842864\" target=\"_blank\" rel=\"noopener noreferrer\">lo\u0161om prehranom<\/a> i <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24659930\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">stresnim na\u010dinom \u017eivota<\/a>.  Ako vje\u017ebate, jedete <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> i ne pu\u0161ite, <a href=\"https:\/\/examine.com\/nutrition\/does-red-meat-cause-cancer\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">u\u010dinak crvenog mesa<\/a> nije stvar za koju se morate brinuti.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-594463000.jpg\" alt=\"17 mitova o prehrani - Crveno meso prouzrokuje rak\" width=\"843\" height=\"562\" title=\"17 mitova o prehrani - Crveno meso prouzrokuje rak\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Istina:<\/strong> Strah od raka u vezi s crvenim mesom je pretjerani. Truditi se \u017eivjeti zdravo (<em>odr\u017eavanje odgovaraju\u0107e te\u017eine, vje\u017ebanje i izbjegavanje pu\u0161enja cigareta<\/em>) mnogo je bitnije nego kontrola unosa crvenog mesa. Ako ipak \u017eelite izbje\u0107i crveno meso, trebali bi ste izostaviti uglavnom suhomesnati proizvodi i prera\u0111eno meso<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_6_Ne_trebate_soliti\"><\/span>Mit broj 6: Ne trebate soliti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Istina je da osobe s hipertenzijom trebaju izbjegavati prekomjerno soljenje jer <strong>pove\u0107ava krvni tlak<\/strong>. U ve\u0107ini ljudi, me\u0111utim, postoji samo mali ili <a href=\"https:\/\/academic.oup.com\/ajh\/article\/28\/3\/362\/2743418\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">nikakav odnos izme\u0111u konzumacije soli i hipertenzije<\/a> . Umjesto toga, studije ukazuju na odnos izme\u0111u visokog krvnog tlaka i visoke tjelesne te\u017eine mjerene BMI-om.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-105493173.jpg\" alt=\"Mit broj 6: Ne trebate soliti\" width=\"843\" height=\"562\" title=\"Mit broj 6: Ne trebate soliti\"\/><\/figure>\n<\/div>\n\n\n<p>Sol (natrij) je osnovni mineral, \u010dija konzumacija je klju\u010dna za na\u0161e zdravlje. Problem je u tome \u0161to prosje\u010dna osoba prima dva puta vi\u0161e nego \u0161to je njegov preporu\u010deni dohodak. Vi\u0161ak natrija ne mora povisiti krvni pritisak, ali je povezan s drugim zdravstvenim problemima, kao \u0161to su <a href=\"http:\/\/www.worldactiononsalt.com\/salthealth\/factsheets\/kidney\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">o\u0161te\u0107enje bubrega<\/a> i <a href=\"http:\/\/www.medicaldaily.com\/too-much-salt-how-diet-too-high-sodium-can-affect-your-heart-brain-and-even-bone-330910\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">pove\u0107an rizik kognitivnog pada<\/a>.<\/p>\n\n\n\n<p><strong>Istina:<\/strong> Sol (natrij) ne mora biti povezan s visokim krvnim tlakom, osim kod osoba s pove\u0107anom osjetljivo\u0161\u0107u na sol. Ipak <strong>sve \u010dega je previ\u0161e je \u0161tetno<\/strong>, pa niti natrij nije iznimka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_7_Kruh_je_losi\"><\/span>Mit broj 7: Kruh je lo\u0161i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kriti\u010dari i hejteri smatraju <strong>bilo koju koli\u010dinu glutena za opasnu<\/strong>. Dok male koli\u010dine glutena zaista mogu prouzro\u010diti neke simptome kod osoba s intestinalnim poreme\u0107ajima, kod ostalih <strong>nije bio otkriven negativan odgovor organizma<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-589460098.jpg\" alt=\"Mit broj 7: Kruh je lo\u0161i\" width=\"843\" height=\"562\" title=\"Mit broj 7: Kruh je lo\u0161i\"\/><\/figure>\n<\/div>\n\n\n<p>Dok je glutamin privukao punu pa\u017enju, postoje i druge mje\u0161avine, koje <strong>mogu biti jo\u0161<\/strong> <strong>va\u017enije za osobe sa sumnjom<\/strong> <strong>za osjetljivost na gluten<\/strong>. Istra\u017eiva\u010di iz po\u010detne studije netolerancije na gluten su kasnije izvr\u0161ili <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24740495\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">jo\u0161 jednu studiju sa zaklju\u010dkom<\/a>, da <strong>gluten ne mora biti nu\u017eno odgovoran<\/strong> <strong>za sindrom iritabilnog crijeva<\/strong>. Potvrdili su da mje\u0161avine koje pripadaju ovoj kategoriji <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25982757\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">FODMAP<\/a> <em>(koje su prisutne u razli\u010ditoj biljnoj hrani)<\/em> mogu predstavljati ve\u0107i problem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Istina:<\/strong> Iako neki ljudi jesu netolerantni na p\u0161enicu, glutamin za to nije kriv. Mogu na to utjecati i drugi elementi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_8_Integralni_kruh_je_puno_bolji_od_bijelog\"><\/span>Mit broj 8: Integralni kruh je puno bolji od bijelog&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bijeli kruh (od bijelog bra\u0161na) i integralni kruh <strong>sadr\u017ei gluten i srodne proteini<\/strong>. Sadr\u017ee <strong>sli\u010dne koli\u010dine kalorija <\/strong>ali integralni kruh ima ni\u017ei glikemijski i inzulinski indeks, pa njegova konzumacija prouzrokuje <a href=\"http:\/\/www.mendosa.com\/insulin_index.htm\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ni\u017eu razinu inzulina u tijelu<\/a>. Iz tog razloga, kao i zbog njegovog <strong>vi\u0161eg sadr\u017eaja vlakana i mikro hranjivih tvari<\/strong> se ka\u017ee, da je <strong>integralni kruh zdraviji od bijelog kruha.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-124572880.jpg\" alt=\"Mit broj 8: Integralni kruh je puno bolji od bijelog \" width=\"843\" height=\"562\" title=\"Mit broj 8: Integralni kruh je puno bolji od bijelog \"\/><\/figure>\n<\/div>\n\n\n<p>Ali istina je, da <strong>razlike izme\u0111u bijelog i integralnog kruha<\/strong> <strong>su <a title=\"https:\/\/examine.com\/nutrition\/is-whole-wheat-bread-better-than-white-bread\/\" target=\"_blank\" rel=\"noopener noreferrer\">relativno niske<\/a><\/strong>. Da, integralni kruh <strong>ima vi\u0161i sadr\u017eaj vlakana<\/strong>, ali taj je sadr\u017eaj prili\u010dno nizak u odnosu na vo\u0107e i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>. I da, bijeli kruh <strong>mo\u017ee izgubiti tijekom obrade vi\u0161e mikronutrijenata<\/strong>, ali su ti mikronutrijenti \u010desto nakon toga opet obnovljeni <em>(kruh se onda naziva &#8220;oboga\u0107en&#8221;)<\/em>. Jedina stvar, koja radikalno razlikuje integralni od bijelog kruha, je <strong>vi\u0161i sadr\u017eaj fitinske kiseline<\/strong> . Fitinska kiselina ve\u017ee se s mineralima, <em>kao \u0161to su \u017eeljezo i cink<\/em>, \u010dime <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2821800\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">mo\u017ee blago smanjiti njihovu apsorpciju u tijelu<\/a>. S druge strane, Fitinska kiselina ima <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8383315\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">za\u0161titno i protuupalno djelovanje na debelo crijevo<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Istina:<\/strong> Mi\u0161ljenje, da je integralni kruh zdraviji od bijelog kruha nije istina. <strong>Postoji izme\u0111u njih samo minimalna razlika<\/strong> \u2013 niti jedan od njih ne sadr\u017ei visoki udio vlakana, pa \u010dak i mikronutrijenata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_9_Kukuruzni_sirup_s_visokim_sadrzajem_fruktoze_mnogo_je_losiji_od_secera\"><\/span>Mit broj 9: Kukuruzni sirup s visokim sadr\u017eajem fruktoze mnogo je lo\u0161iji od \u0161e\u0107era<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glukoza, dakle \u0161e\u0107er u krvi, je <strong>preferirani izvor energije u ljudskom tijelu<\/strong>. Fruktoza (<em>druga vrsta \u0161e\u0107era<\/em>), tako\u0111er se mo\u017ee koristiti kao izvor energije, dok jetra nije puna glikogena. Jednom kad se fruktoza vi\u0161e ne koristi za energiju, pretvara se u masne kiseline. Prva su istra\u017eivanja dovodila do uvjerenja, da fruktoza mo\u017ee prouzro\u010diti <strong>masnu jetru<\/strong>, kao i <strong>otpornost na inzulin ili pretilost<\/strong>. <a href=\"https:\/\/examine.com\/nutrition\/is-hfcs-high-fructose-corn-syrup-worse-than-sugar\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Visoko-fruktozni kukuruzni sirup (HFCS)<\/a> je zbog visokog sadr\u017eaja fruktoze <strong>smatran nezdravim<\/strong>.&nbsp;Ovisno o na\u010dinu proizvodnje, teku\u0107ina HFCS ima <strong>sadr\u017eaj fruktoze 42-55%<\/strong>. Saharoza tako\u0111er poznata kao stolni \u0161e\u0107er, sadr\u017ei 50% fruktoze. <strong>Razlika od -8 do +5 % je minimalna<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-482156396.jpg\" alt=\"TOP 17 MITOVA O PREHRANI GODINE 2017\" width=\"843\" height=\"562\" title=\"TOP 17 MITOVA O PREHRANI GODINE 2017\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Istina: <\/strong>HFCS i stolni \u0161e\u0107er jesu u smislu utjecaja na zdravlje jako<strong> sli\u010dni<\/strong>. \u010cinjenica da visoko- fruktozni kukuruzni sirup mo\u017ee sadr\u017eavati vi\u0161e fruktoze<strong> je zanemariva.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_10_Namirnice_stoje_uvijek_iznad_dodataka\"><\/span>Mit broj 10: Namirnice stoje uvijek iznad dodataka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koliko puta ste ve\u0107 \u010duli, da je klasi\u010dna hrana bolja od prehrambenih dodataka? Ponavlja se to toliko \u010desto, da je rije\u010d <strong>&#8220;prirodno&#8221;<\/strong>; dobila pozitivno zna\u010denje, dok su rije\u010di <strong>&#8220;sinteti\u010dki&#8221;<\/strong>; ili <strong>&#8220;kemijski&#8221;<\/strong>; dobili zna\u010denje negativno.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-509617428.jpg\" alt=\"Mit broj 10: Namirnice stoje uvijek iznad dodataka\" width=\"843\" height=\"562\" title=\"Mit broj 10: Namirnice stoje uvijek iznad dodataka\"\/><\/figure>\n<\/div>\n\n\n<p>Me\u0111utim, nije sve toliko jednostavno. Neke su mje\u0161avine <strong>\u010dak u\u010dinkovitije u obliku<\/strong> <strong>dodataka<\/strong>.Jedan je od primjera kurkumin u kurkumi, koji je \u010desto dopunjen o piperin <em>(ekstrakt crnog papra)<\/em> ili dobiven u liposomalnom obliku <strong>zbog pove\u0107anja njegove ina\u010de niske biodostupnosti<\/strong>. Ista stvar vrijedi i za vitamini. Naprimjer filokinon&nbsp;<strong>(vitamin K1)<\/strong> \u010dvrsto je vezan za membrane u biljkama i zbog toga je <strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8813897\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">njegova biodostupnos<\/a>t bolja u obliku dodataka<\/strong>. Sli\u010dno i kiselina folna<em> (dodatak B9)<\/em>, koja je biolo\u0161ki dostupnija od folata (<em>B9 prirodno se nalazi u namirnicama)<\/em>.&nbsp;Mnogo vitamina ima <strong>prirodne i sinteti\u010dke oblike<\/strong>. To ih \u010dini dostupnim mnogim ljudima. Naprimjer, ako B12 ne bi mogao biti u sintetiziranom obliku, bio bi za <strong>vegane izuzetno skup<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Istina:<\/strong>&nbsp;Dok se radi naprimjer o vitaminima, namirnice <strong>ne moraju biti uvijek bolje rje\u0161enje nego dodaci prehrani<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_11_Dodaci_stoje_uvijek_iznad_namirnica\"><\/span>Mit broj 11: Dodaci stoje uvijek iznad namirnica<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovaj se mit rijetko izgovara, ali \u010desto se prema njemu radi. Jedan je od argumenata da je intenzivna poljoprivreda dovela do iscrpljivanja tla, tako da prirodna hrana <em>(povr\u0107e, \u017eitarice i \u017eivotinje, koje je jedu)<\/em>&nbsp;<strong>ne daju dovoljno vitamina i minerala<\/strong>. Jo\u0161 jedan je argument, da je <strong>hrana puna nepoznatih spojeva<\/strong>, osim poznatih <em>&#8220;otrova&#8221;<\/em>, poput zastra\u0161uju\u0107ih <strong>zasi\u0107enih masti, kolesterola ili glutena<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-505820296.jpg\" alt=\"Mit broj 11: Dodaci stoje uvijek iznad namirnica\" width=\"843\" height=\"562\" title=\"Mit broj 11: Dodaci stoje uvijek iznad namirnica\"\/><\/figure>\n<\/div>\n\n\n<p>Tre\u0107ina ljudi uzima multivitamin. Me\u0111utim, ne postoje dokazi da <strong>uzimanje multivitamina<\/strong> <strong>mo\u017ee <a href=\"https:\/\/examine.com\/nutrition\/do-i-need-a-multivitamin\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">produljiti va\u0161 \u017eivo<\/a>t<\/strong>, a iako mo\u017ee pomo\u0107i <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2682456\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>pobolj\u0161anju va\u0161eg zdravlja<\/strong> <\/a><strong>na neki na\u010din<\/strong>,&nbsp;na neki drugi mu mo\u017ee obratno \u0161tetiti. \u010cinjenica je da su multivitamini rijetko dobro koncipirani. Zbog tro\u0161kova i prostora <em>(Ljudi su naviknuti uzimati jednu tabletu dnevno i mo\u017eda ne bi voljeli uzimati deset odjednom)<\/em>, multivitamini ve\u0107inom jesu <strong>oboga\u0107eni o mikro hranjive tvari<\/strong> koje se nalaze u zdravoj hrani u velikim koli\u010dinama i <strong>naopako siroma\u0161ne tvarima<\/strong>, koje obi\u010dno stvarno trebamo. Najbolje je <strong>usredoto\u010diti se na ono \u0161to stvarno trebate<\/strong> &#8211; naprimjer vitamin B12, ako ste vegan ili senior, i vitamin D, ako samo rijetko izlazite na sunce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoge su namirnice pune mikronutrijenata koje nama \u010desto nedostaju. Naprimjer <strong>mlijeko je oboga\u0107eno<\/strong> <a href=\"https:\/\/examine.com\/supplements\/vitamin-d\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitaminom D<\/a>, sol je jodirana, druge su namirnice oboga\u0107ene<a href=\"https:\/\/examine.com\/supplements\/folic-acid\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> folnom kiselinom<\/a>, dakle je vrlo vjerojatno da je imate <strong>vi\u0161ak nego da imate nedostatak<\/strong>. S ove to\u010dke gledi\u0161ta, mnoge od na\u0161ih namirnica slu\u017ee kao dodatke. \u017eivjeti isklju\u010divo na (dodacima) moglo bi se samo u slu\u010daju, da&nbsp;<strong>bismo znali \u0161to je za nas stvarno neophodno<\/strong>. Svaki dan u\u010dimo nove stvari, ali jo\u0161 uvijek ne znamo dovoljno o sastojcima hrane i o njihovoj interakciji s razli\u010ditim sustavima u na\u0161em organizmu. Dok ne postignemo savr\u0161eno razumijevanje ljudskog tijela i njegovih prehrambenih potreba, <strong>bit \u0107e za nas sigurnije jesti raznoliku hranu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Istina:<\/strong> Prehrambeni dodaci imaju svoju upotrebu. Nude mnoge prednosti i benefiti, ali kako ve\u0107 njihovo ime govori, <strong>ne mogu biti nadoknada zdrave prehrane<\/strong> &#8211; mogu je samo nadopuniti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_12_%E2%80%9CEat_clean_%E2%80%9D\"><\/span>Mit broj 12: &#8220;Eat clean !&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudi se rijetko sla\u017eu u odgovoru na pitanje, <strong>\u0161to je to zdrava hrana<\/strong>. Za nekog to zna\u010di izbjegavati sve, <strong>\u0161to nije prirodno<\/strong>. Za nekog to zna\u010di izbjegavati sve &#8220;<em>rizi\u010dne namirnice<\/em>&#8220;,&nbsp;\u010dak i po cijeni da \u0107e \u017eivjeti samo od naknada hrane i od drugih dodataka. Jedna je zajedni\u010dka to\u010dka &#8220;<em>clean diet<\/em>&#8221; da Vam\nnitko ne\u0107e re\u0107i \u0161to je zdravo, ali Vam svi&nbsp;\u0107e <strong>kazati \u0161to jesti ne trebate<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Veganski na\u010din \u017eivota mo\u017ee se smatrati prototipom zdrave prehrane<\/strong>, jer izbjegava sve \u017eivotinjske proizvode, bilo iz eti\u010dkih razloga, bilo zbog pobolj\u0161anja zdravstvenog stanja. Iako <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23836264\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vegani i vegetarijanci \u017eive dulje<\/a>, to mo\u017ee biti prouzro\u010deno drugim uzrocima, koje nemaju veze s hranom. Naprimjer, ljudi koji pristaju na vegetarijansku prehranu, uglavnom prakticiraju i vje\u017ebe za relaksaciju (<em>meditaciju, jogu<\/em> &#8230;), <strong>izbjegavaju prekomjerno pijenje alkohola i pu\u0161enje<\/strong>.&nbsp;Me\u0111utim, u usporedbi s ljudima koji konzumiraju raznovrsnu hranu, vegane(<em>a u manjoj mjeri i vegetarijanci<\/em>) vjerojatno dobivaju manje <strong>koli\u010dine hranjivih tvari<\/strong>, nego \u0161to je optimalno, naprimjer&nbsp;karnitina ili vitamina B12. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23836264\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ove hranjive tvari, me\u0111utim, mogu\u0107e je jednostavno dopuniti<\/a> \u2013 trenutno postoje i biljni oblici EPA, DHA i vitamina D3.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-653251650.jpg\" alt=\"Mit broj 12: &quot;Eat clean !&quot;\" width=\"843\" height=\"562\" title=\"Mit broj 12: &quot;Eat clean !&quot;\"\/><\/figure>\n<\/div>\n\n\n<p>Me\u0111utim, proizvodi \u017eivotinjskog podrijetla nisu jedine <em>&#8220;nezdrave&#8221;<\/em> namirnice za zagovornike<em> &#8220;clean&#8221;<\/em> prehrane. Ne mo\u017eete jednostavno jesti <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> &#8211; <strong>morate provjeriti, je li organsko<\/strong>. Rije\u010d je o tvrdnji, koja se prezentira kao samorazumljiva i funkcionira na principu, da &#8220;prirodni i iz prirode&#8221; je dobro, dok &#8220;sinteti\u010dko&#8221; je sasvim lo\u0161e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga zabluda je, da za <strong>uzgoj organskih biljaka<\/strong> nije mogu\u0107e upotrijebiti sinteti\u010dku tvar, dok&nbsp;<a href=\"https:\/\/www.ams.usda.gov\/rules-regulations\/organic\/national-list\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">National List of Allowed and Prohibited Substances<\/a>&nbsp;uklju\u010duje neke iznimke. Jo\u0161 jedna zabluda je, da za <strong>uzgoj organskih biljak<\/strong>a ne koriste se nikakvi pesticidi, dok postoje <strong>prirodni pesticidi<\/strong>, koji se koriste za uzgoj organskih biljaka i <strong>nisu uvijek bolji za korisnika i za okoli\u0161<\/strong>. Ostaci pesticida u hrani predstavljaju ozbiljan problem, iako treba napomenuti, da je Program podataka o pesticidima USDA Ministarstva poljoprivrede DAS-a (USDA) utvrdio <strong>da ve\u0107ina namirnica na tr\u017ei\u0161tu sadr\u017ei ostatke<\/strong> ispod prihvatljive granice postavljene od strane <a href=\"https:\/\/www.epa.gov\/pesticide-tolerances\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Agencije za za\u0161titu okoli\u0161a (EPA)<\/a>. Uz to, <strong>pranje, oguljenje ko\u017eice<\/strong>, ako je mogu\u0107e, i<strong> kuhanje<\/strong>, mogu smanjiti koli\u010dinu pesticida, koji je preostao na va\u0161oj hrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li na\u0161a hrana dosta zdrava? Ne ba\u0161 tako. Neki gurui zdrave prehrane preporu\u010duju, da jedete samo sirovu hranu, da <em>&#8220;ne denaturirate&#8221;<\/em> njezine hranjive tvari. Ali to je <strong>vrlo lo\u0161a ideja<\/strong>. Sirovo mlijeko mo\u017ee sadr\u017eavati<a href=\"https:\/\/www.cdc.gov\/foodsafety\/rawmilk\/raw-milk-questions-and-answers.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&nbsp;\u0161tetne bakterije<\/a>. Sirova jaja sadr\u017ee <a href=\"https:\/\/examine.com\/nutrition\/are-eggs-healthy\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">avidin<\/a>, bjelan\u010devinu koja mo\u017ee vezati neke od B-vitamina, poput biotina. Kuhanje mo\u017ee smanjiti sadr\u017eaj nitrata u povr\u0107u (lo\u0161e), ali i sadr\u017eaj oksalata (u redu). To nije mogu\u0107e generalizirati.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-628651498_1.jpg\" alt=\"Mit broj 12: &quot;Eat clean !&quot;\" width=\"843\" height=\"562\" title=\"Mit broj 12: &quot;Eat clean !&quot;\"\/><\/figure>\n<\/div>\n\n\n<p>Nije te\u0161ko vidjeti kako mo\u017ee <em><strong>opsesija &#8220;zdravom prehranom&#8221;<\/strong><\/em> do\u0107i predaleko, \u010dak do <a href=\"http:\/\/www.orthorexia.com\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ortoreksije<\/a>. Ali to ne zna\u010di, da su <strong>sve namirnice na istoj razini<\/strong> &#8211; sigurno biste trebali jesti radije neobra\u0111ene&nbsp;nego obra\u0111ene namirnice &#8211; ve\u0107ina od njih je siroma\u0161na hranjivim tvarima, ali puna kalorija. Ali svakako se ne biste trebali bojati konzumirati ne\u0161to \u0161to nije <strong>raw i organic<\/strong>, jer \u0107e to skratiti va\u0161 \u017eivot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Istina:<\/strong> <em>&#8220;Clean eating&#8221;<\/em> je novi trend, novi je trend, ali \u010dak i gurui se ne mogu slo\u017eiti oko toga koja je krana zdrava i koja nije. Nemojte zaboraviti temeljno. Jedite <strong>uprvo neobra\u0111enu hranu<\/strong> (<em>ali ne razmi\u0161ljajte uvijek o tome, da \u0107e vas bilo koja koli\u010dina obra\u0111ene hrane ubiti<\/em>), jedite organsku hranu, ako \u017eelite i ako si to mo\u017eete priu\u0161titi, <strong>gulite i perite <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> i vo\u0107e<\/strong> (<em>uglavnom to, koje ima vi\u0161e razine ostataka pesticida, kao \u0161to su jagode<\/em>) i <strong>izbjegavajte pretjerani stres zbog toga \u0161to \u0107ete jesti, jer ba\u0161 taj mo\u017ee skratiti va\u0161 \u017eivot.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_13_Trebate_si_priustiti_redoviti_detoks\"><\/span>Mit broj 13: Trebate si priu\u0161titi redoviti detoks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/examine.com\/nutrition\/detoxes-an-undefined-scam\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&#8220;Detoksikacijske dijete&#8221;<\/a> su zadnji znak opsesije <em>&#8220;clean eating&#8221;<\/em>. Ove dijete obi\u010dno <strong>ograni\u010davaju prehranu samo na vo\u0107ne sokove<\/strong>, ponekad dopunjene dodacima. Nakon nekoliko dana takvog re\u017eima <strong>trebali bi ste se o\u010distiti od<\/strong> &#8230; \u010cega? <strong>Dobro pitanje<\/strong>. Istraga deset tvrtki <a href=\"http:\/\/archive.senseaboutscience.org\/data\/files\/resources\/48\/Detox-Dossier-Embargoed-until-0001-5th-jan-2009.pdf\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">od 2009 godine je ustvrdilo<\/a>, da ove tvrtki&nbsp;<strong>nisu u stanju navesti <em>&#8220;toksini&#8221;<\/em><\/strong>, na koje se usredoto\u010duje bilo koji od njihovih petnaest proizvoda &#8211; pa gdje <strong>bi onda znali dokazati u\u010dinkovitost ovih proizvoda<\/strong>.&nbsp;Precizno re\u010deno, toksini jesu biljne ili \u017eivotinjske tvari, koje su za ljude otrovne; ali za mnoge detoks gurue <a href=\"https:\/\/medlineplus.gov\/ency\/article\/002331.htm\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&#8220;toksini&#8221;<\/a> uklju\u010duju i <strong>te\u0161ke metali i sve \u0161to je sinteti\u010dko<\/strong>: ne samo toksi\u010dne tvari <em>(otrovi proizvedene \u010dovjekom, kao \u0161to su one\u010di\u0161\u0107uju\u0107e tvari ili pesticidi)<\/em>, ali i <strong>konzervansi<\/strong>,<a href=\"https:\/\/examine.com\/nutrition\/is-hfcs-high-fructose-corn-syrup-worse-than-sugar\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> kukuruzni sirup s visokim sadr\u017eajem fruktoze<\/a>, itd.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-669581496.jpg\" alt=\"Mit broj 13: Trebate si priu\u0161titi redoviti detoks\" width=\"843\" height=\"562\" title=\"Mit broj 13: Trebate si priu\u0161titi redoviti detoks\"\/><\/figure>\n<\/div>\n\n\n<p>Na\u017ealost, iako je tvar zaista \u0161tetna, <strong>&#8220;detoksikacijska dijeta&#8221;<\/strong> <strong>ne\u0107e pomo\u0107i<\/strong>. Akutna toksi\u010dnost je ne\u0161to \u0161to treba hitnu medicinsku pomo\u0107, dok za <strong>kroni\u010dnu toksi\u010dnost je najbolje rje\u0161enje pravilan unos teku\u0107ina<\/strong>. Jetra, bubrezi, plu\u0107a i drugi organi rade kontinuirano na uklanjanju \u0161tetnih tvari i izlu\u010divanju otpadnih proizvoda metabolizma; <strong>Nemojte ih ometati u radu<\/strong>!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ako je vrlo vjerojatno da &#8220;detoksikacijske dijete&#8221; prije \u0161tete nego poma\u017eu, kako objasniti da su danas toliko popularne? Jedan odgovor je: <strong>brzi gubitak te\u017eine<\/strong>. Rije\u0161ite svoje tijelo saharida i iscrpite svoje zalihe glikogena u manje od 24 sata. Rezultat, gubitak nekoliko kilograma mo\u017ee vas uvjeriti da ova dijeta <strong>doista ima pozitivan u\u010dinak<\/strong> . Ali ako va\u0161a dijeta zavr\u0161i i vi opet obnovite va\u0161 redoviti na\u010din prehrane, glikogen i s njim povezana voda <strong>vratit \u0107e se natrag, i s njima<\/strong> <strong>i<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1615908\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> nekoliko izgubljenih kilograma<\/a>.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-896809102_1.jpg\" alt=\"Mit broj 13: Trebate si priu\u0161titi redoviti detoks\" width=\"843\" height=\"562\" title=\"Mit broj 13: Trebate si priu\u0161titi redoviti detoks\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Istina:<\/strong> Usredoto\u010dite se na odr\u017eive navike, kao \u0161to je r<strong>edovita konzumacija hrane<\/strong> koja sadr\u017ei mnogo hranjivih tvari.&nbsp;Bjelan\u010devine, lisnato povr\u0107e i namirnice bogate vitaminima i mineralima nisu samo ukusnije od bilo \u010dega, \u0161to nudi <em>&#8220;detoksikacijska dijeta&#8221;<\/em> ali jesu i <strong>bolje za va\u0161 organizam.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_14_Ako_zelite_smrsaviti_jedite_cesce\"><\/span>Mit broj 14: Ako \u017eelite smr\u0161aviti, jedite \u010de\u0161\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lako je pratiti podrijetlo ovog mita. Probava malo <strong>ubrzava va\u0161 metabolizam<\/strong>, dakle jesti manje hrane i \u010de\u0161\u0107e trebalo bi odr\u017eati va\u0161 metabolizam povi\u0161en. U teoriji. U praksi, me\u0111utim, dokazano je da ako dobijete <strong>istu koli\u010dinu kalorija na broj obroka<\/strong>, to nema bitan utjecaj na gubitak te\u017eine. Osim toga, neke studije pokazuju da <a href=\"https:\/\/examine.com\/nutrition\/do-i-need-to-eat-six-times-a-day-to-keep-my-metabolism-high\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">manji obroci konzumirani \u010de\u0161\u0107e<\/a> prouzrokuju da se ne osje\u0107ate dovoljno siti, i to <strong>mo\u017ee dovoditi do pove\u0107anog primitka hrane<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-532286801.jpg\" alt=\"Mit broj 14: Ako \u017eelite smr\u0161aviti, jedite \u010de\u0161\u0107e\" width=\"843\" height=\"562\" title=\"Mit broj 14: Ako \u017eelite smr\u0161aviti, jedite \u010de\u0161\u0107e\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Istina:<\/strong> Probava malo pove\u0107ava brzinu va\u0161eg metabolizma, ali u\u010destalost obroka ima manji efekt nego <strong>cjelokupna koli\u010dina unesenih kalorija.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_15_Ako_zelite_smrsaviti_nemojte_jesti_neposredno_prije_spavanja\"><\/span>Mit broj 15: Ako \u017eelite smr\u0161aviti, nemojte jesti neposredno prije spavanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neke studije ukazuju na prednosti konzumacije hrane<a href=\"https:\/\/examine.com\/nutrition\/does-eating-at-night-make-it-more-likely-to-gain-weight\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> u ranijim satima, druge naopako u kasnijim<\/a>. Sve u svemu, \u010dini se da ljudi koji jedu rano imaju blagu prednost &#8211; ni\u0161ta impresivno.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-847157296.jpg\" alt=\"Mit broj 15: Ako \u017eelite smr\u0161aviti, nemojte jesti neposredno prije spavanja\" width=\"843\" height=\"562\" title=\"Mit broj 15: Ako \u017eelite smr\u0161aviti, nemojte jesti neposredno prije spavanja\"\/><\/figure>\n<\/div>\n\n\n<p>Postoje dva glavna razloga, za\u0161to ako jedete u no\u0107 mo\u017eete smetati uklanjanju masno\u0107a, i oba su povezani s <strong>pove\u0107anjem dnevnog unosa kalorija<\/strong>. Prvi je razlog najjednostavniji: ako si umjesto toga da legnemo u krevet priu\u0161timo neku poslasticu, onda <strong>kalorije od ove poslastice<\/strong> jesu kalorije, koje nam ne trebaju. Drugi razlog je, da kad smo umorni, imamo tendenciju jesti, da bismo mogli i dalje raditi normalno, i <strong>tada jedemo uglavnom slatka jela<\/strong>. Dakle, ako budemo no\u0107u raditi, studirati, ili \u010dak samo gledati televiziju, vjerojatnije je, da<strong> \u0107emo jesti ne zbog gladi<\/strong> , ali zato <strong>\u0161to si \u017eelimo pomo\u0107i u borbi s pospano\u0161\u0107u.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Istina: <\/strong>Ako jedete kasno uve\u010der, ne\u0107ete se udebljati, osim ako vam to ne probudi va\u0161 apetit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_16_Ako_zelite_ukloniti_masnocu_vjezbajte_kardio_na_prazan_zeludac\"><\/span>Mit broj 16: Ako \u017eelite ukloniti masno\u0107u, vje\u017ebajte kardio na prazan \u017eeludac<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vje\u017ebate gotovo do maksimalnog kapaciteta <em>(sprint, HIIT, te\u0161ka masa, &#8230;)<\/em>, <strong>trebate prije toga jesti<\/strong>, jer tako \u0107ete pove\u0107ati mogu\u0107nost, da va\u0161a <strong>izvedba \u0107e biti dostatna<\/strong>. Ve\u0107ina ljudi, koji se odlu\u010de za vje\u017ebanje na <a href=\"https:\/\/examine.com\/nutrition\/is-it-better-to-do-aerobic-exercise-fasted\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prazan \u017eeludac<\/a>, odlu\u010dit \u0107e se za odre\u0111eni oblik &#8220;kardija&#8221; <em>(aerobna tjelovje\u017eba)<\/em>, kao \u0161to je jogging. Ali tijekom kardija je potro\u0161nja energije povezana s izvedbom i energijom u postu <strong>gotovo je jednaka kao u stanju sitosti<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-876164900.jpg\" alt=\"Mit broj 16: Ako \u017eelite ukloniti masno\u0107u, vje\u017ebajte kardio na prazan \u017eeludac\" width=\"843\" height=\"562\" title=\"Mit broj 16: Ako \u017eelite ukloniti masno\u0107u, vje\u017ebajte kardio na prazan \u017eeludac\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Istina:<\/strong> Izme\u0111u kardija sa punim ili praznim \u017eelucem je <strong>samo mala razlika<\/strong>, dok se radi o uklanjanju masno\u0107e, odr\u017eavanju mi\u0161i\u0107a, dnevnom unosu kalorija ili brzine metabolizma. <strong>Ovo \u0161to je bitno ste vi<\/strong>. Neki ljudi osje\u0107aju se svje\u017ei i puni energije kad vje\u017ebaju kardio na prazan \u017eeludac, dok se drugi osje\u0107aju umorno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_broj_17_Protein_trebate_odmah_nakon_vjezbanja\"><\/span>Mit broj 17: Protein trebate odmah nakon vje\u017ebanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tijekom vje\u017ebanja mo\u017eete o\u0161tetiti mi\u015bi\u0107e, koji moraju biti popravljeni <em>(i mo\u017eda jo\u0161 robusnije, ve\u0107e)<\/em>. Napraviti ovaj popravak <strong>pomo\u0107i \u0107e Vam<\/strong> bjelan\u010devina, koju ste uzeli, ali postojanje <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24299050\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&#8220;anaboli\u010dkog prozora&#8221;<\/a> nakon treninga&nbsp;ostaje u izvorima uvijek kontroverznom temom.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-547047738.jpg\" alt=\"Mit broj 17: Protein trebate odmah nakon vje\u017ebanja\" width=\"843\" height=\"562\" title=\"Mit broj 17: Protein trebate odmah nakon vje\u017ebanja\"\/><\/figure>\n<\/div>\n\n\n<p>Tvrdnja da trebate protein odmah nakon vje\u017ebanja, <strong>ne mora biti pretjerano<\/strong>. Konzumirati <a href=\"https:\/\/examine.com\/nutrition\/second-look-at-protein-quantity-after-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">20-40 g bjelan\u010devina<\/a> tijekom dva sata nakon vje\u017ebanja mo\u017ee biti idealno, ali nije neophodno. <strong>Najbitniji je dnevni unos bjelan\u010devina<\/strong>. Da biste maksimalizirali popravak mi\u0161i\u0107a, usredoto\u010dite se na <strong>1,5-2,2 g bjelan\u010devina po kilogramu Va\u0161e tjelesne te\u017eine dnevno<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Istina:<\/strong> Ne morate konzumirati protein odmah nakon treninga, ali <strong>benefit vam mo\u017ee ponuditi 20- 40 g proteina<\/strong> tijekom sljede\u0107ih nekoliko sati (i prije spavanja). Najbitnije je, <strong>koliko bjelan\u010devina primite tijekom dana<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to mislite o mitovima godine 2017?<strong> \u0160to bi ste u ovu listu dodali Vi?<\/strong> Podijelite s nama u komentarima Va\u015ba mi\u0161ljenja, i u slu\u010daju, da Vam se \u010dlanak svidio, <strong>Podijelite ga.<\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\/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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sigurno ste ve\u0107 \u010duli o mitovima koji se ti\u010du hrane. \u0160tetni su \u0161e\u0107eri, masti i bjelan\u010devine. Trebamo jesti &#8220;clean&#8221; i priu\u0161titi si detoksikaciju. Ovo je top 17 mitova 2017. godine!  <\/p>\n","protected":false},"author":25,"featured_media":102476,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6932,7352,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-270536","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mitovi-hr","9":"tag-prehrana-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-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>Top 17 mitova o prehrani godine 2017 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sigurno ste ve\u0107 \u010duli o mitovima koji se ti\u010du hrane. \u0160tetni su \u0161e\u0107eri, masti i bjelan\u010devine. Trebamo jesti &quot;clean&quot; i priu\u0161titi si detoksikaciju. Ovo je top 17 mitova 2017. godine!\" \/>\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\/top-17-mitova-o-prehrani-godine-2017\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top 17 mitova o prehrani godine 2017 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Sigurno ste ve\u0107 \u010duli o mitovima koji se ti\u010du hrane. \u0160tetni su \u0161e\u0107eri, masti i bjelan\u010devine. Trebamo jesti &quot;clean&quot; i priu\u0161titi si detoksikaciju. 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