{"id":271306,"date":"2021-08-10T13:27:54","date_gmt":"2021-08-10T11:27:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=271306"},"modified":"2023-05-19T13:12:39","modified_gmt":"2023-05-19T11:12:39","slug":"5-upozoravajucih-znakova-da-ne-unosite-dovoljno-proteina","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/5-upozoravajucih-znakova-da-ne-unosite-dovoljno-proteina\/","title":{"rendered":"5 upozoravaju\u0107ih znakova da ne unosite dovoljno proteina"},"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\/5-upozoravajucih-znakova-da-ne-unosite-dovoljno-proteina\/#Kako_proteini_djeluju_u_nasem_tijelu\" title=\"Kako proteini djeluju u na\u0161em tijelu\">Kako proteini djeluju u na\u0161em tijelu<\/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\/5-upozoravajucih-znakova-da-ne-unosite-dovoljno-proteina\/#Optimalan_dnevni_unos_proteina_za_odrasle\" title=\"Optimalan dnevni unos proteina za odrasle\">Optimalan dnevni unos proteina 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.hr\/blog\/5-upozoravajucih-znakova-da-ne-unosite-dovoljno-proteina\/#Znakovi_nedovoljnog_unosa_proteina\" title=\"Znakovi nedovoljnog unosa proteina\">Znakovi nedovoljnog unosa proteina<\/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\/5-upozoravajucih-znakova-da-ne-unosite-dovoljno-proteina\/#Savjeti_kako_nadoknaditi_proteine_koji_nedostaju\" title=\"Savjeti kako nadoknaditi proteine koji nedostaju\">Savjeti kako nadoknaditi proteine koji nedostaju<\/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\/5-upozoravajucih-znakova-da-ne-unosite-dovoljno-proteina\/#Pregled_najboljih_izvora_proteina\" title=\"Pregled najboljih izvora proteina\">Pregled najboljih izvora proteina<\/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\/5-upozoravajucih-znakova-da-ne-unosite-dovoljno-proteina\/#Sazetak\" title=\"Sa\u017eetak\">Sa\u017eetak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Proteini ili bjelan\u010devine jedna su od najva\u017enijih hranjivih tvari za na\u0161e tijelo. Oni su alfa i omega u svijetu fitnessa, budu\u0107i da djeluju kao <strong>osnovni gradivni blokovi za rast i odr\u017eavanje mi\u0161i\u0107ne mase, ali i za stanice imunolo\u0161kog sustava.<\/strong> Me\u0111utim, nisu va\u017eni samo za aktivne sporta\u0161e, zato \u0161to imaju stvarno \u0161irok u\u010dinak na na\u0161e funkcioniranje. Pozitivno utje\u010du na <strong>zdravlje kostiju, ko\u017eu, proizvodnju enzima i hormone te igraju va\u017enu ulogu u svim tjelesnim tkivima.<\/strong> \u017divot bez njih stoga ne bi bio mogu\u0107, a na\u0161 ih organizam tako\u0111er upotrebljava za stvaranje vezivnog tkiva (ligamenti, hrskavica i kosti) i mi\u0161i\u0107nog tkiva (glatko, sr\u010dano i prugasto).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobra je vijest da mo\u017eemo prona\u0107i proteine u \u0161irokom spektru hrane koju ina\u010de svakodnevno konzumiramo. Najbolji su izvori proteina <strong>perad, mlije\u010dni proizvodi, riba, jaja, mahunarke, ora\u0161asti plodovi i razni proizvodi od cjelovitih \u017eitarica.<\/strong> Optimalan unos proteina ovisi o nekoliko \u010dimbenika. Ako je nedovoljan, to mo\u017ee utjecati na va\u0161e zdravlje ili sposobnost postizanja va\u0161ih ciljeva u vje\u017ebanju. Dakle, kako prepoznati nedostatak proteina? <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_proteini_djeluju_u_nasem_tijelu\"><\/span>Kako proteini djeluju u na\u0161em tijelu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to po\u010dnemo opisivati znakove koji signaliziraju nedostatak proteina, moramo re\u0107i ne\u0161to o njihovom djelovanju. Tijekom probave, <strong>proteini u na\u0161em tijelu razgra\u0111uju se na aminokiseline. <\/strong>One poma\u017eu tijelu da optimalno funkcionira i raste. Stoga je, kao \u0161to je spomenuto u uvodu, taj makronutrijent va\u017ean <strong>za zdrave i jake mi\u0161i\u0107e, kosti, kosu i nokte.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prepoznajemo osam esencijalnih i jedanaest neesencijalnih aminokiselina, od kojih su arginin ili histidin djelomi\u010dno esencijalne (potrebne u odre\u0111enim situacijama). Razlika izme\u0111u esencijalnih i neesencijalnih aminokiselina u tome je \u0161to <strong>esencijalne<\/strong><strong> na\u0161e tijelo ne mo\u017ee samo proizvesti. <\/strong>Stoga bismo ih trebali konzumirati u prehrani ili dodacima prehrani. Za pohranu aminokiselina u na\u0161em tijelu brine se takozvani aminokiselinski bazen. To je pojam koji ozna\u010dava <strong>aminokiseline u krvo\u017eilnom sustavu, <\/strong>gdje su odmah dostupne na\u0161em tijelu, na primjer u sintezi proteina. Me\u0111utim, kapacitet aminokiselinskog bazena vrlo je malen. Stoga ne bismo trebali zaboraviti redovitu opskrbu na\u0161ih tijela njima. Jednostavno re\u010deno, ako ne unosimo dovoljno proteina, na\u0161e zdravlje mo\u017ee biti u opasnosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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 proteini djeluju u na\u0161em tijelu\" class=\"wp-image-243094\" width=\"843\" height=\"563\" title=\"Kako proteini djeluju u na\u0161em tijelu\" 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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Optimalan_dnevni_unos_proteina_za_odrasle\"><\/span>Optimalan dnevni unos proteina za odrasle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dakle, koliko bismo proteina trebali unositi? Optimalni dnevni unos proteina koli\u010dina je koju biste trebali svakodnevno unositi za zdravo funkcioniranje va\u0161eg tijela. Ovisi o nekoliko \u010dimbenika, uklju\u010duju\u0107i <strong>spol, na\u010din \u017eivota, trenutnu te\u017einu, fizi\u010dku aktivnost ili ciljeve vje\u017ebanja.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minimalna doza trebala bi biti 0,8 g po kilogramu tjelesne te\u017eine. Ali to vrijedi za ljude koji \u017eive neaktivno. Za ve\u0107inu ostalih, ta koli\u010dina nije dovoljna i naj\u010de\u0161\u0107e spomenuta vrijednost u prosjeku je otprilike <strong>1,2 do 1,8 g\/kg<\/strong>. Me\u0111utim, kad vje\u017ebate, unos proteina trebao bi biti jo\u0161 ve\u0107i. Na primjer, ako radite vje\u017ebe snage, unos proteina trebao bi biti otprilike 1,4 \u2013 2 g\/kg. Ali potreba za proteinima mo\u017ee se dodatno pove\u0107ati u skladu s va\u0161om fizi\u010dkom aktivno\u0161\u0107u ili u kombinaciji stroge dijete i treninga. <span class=\"tadv-color\" style=\"color: #ff6600\">[2] [3] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste saznali vi\u0161e o unosu proteina, pro\u010ditajte na\u0161 \u010dlanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kada i koliko proteina treba unositi za maksimalne rezultate.<\/a> <\/strong> Na\u0161 <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\">online kalkulator za unos energije i makronutrijenata<\/a><\/strong> tako\u0111er vam mo\u017ee pomo\u0107i u pronala\u017eenju optimalnog unosa.<\/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=\"28324,4248,49360,35542,28936,34501,30248,48406,28621,30271,5012,28693,51652\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Znakovi_nedovoljnog_unosa_proteina\"><\/span>Znakovi nedovoljnog unosa proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je spomenuto u uvodu, nedovoljan unos proteina vrlo negativno utje\u010de na va\u0161e zdravlje. Stanje <strong>niske razine proteina u krvi zove se hipoproteinemija. <\/strong>Znakovi nedovoljnog unosa proteina variraju i mogu se kretati u rasponu od manje ozbiljnih do ozbiljnih. Evo nekoliko primjera:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>umor i slabost<\/li><li>ponavljaju\u0107e virusne ili bakterijske infekcije<\/li><li>promjene raspolo\u017eenja<\/li><li>\u017eudnja za hranom bogatom proteinima<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er bismo trebali spomenuti da ti simptomi mogu biti povezani i s op\u0107im nedostatkom energije i drugim zdravstvenim problemima. Stoga je<strong> dijagnoza hipoproteinemije mogu\u0107a tek nakon lije\u010dni\u010dkog pregleda. <\/strong>Me\u0111utim, nedostatak proteina donosi i druge probleme. U nastavku \u0107emo vas upoznati s 5 znakova upozorenja na koje biste trebali pripaziti. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Ubrzo nakon obroka osje\u0107ate se nezadovoljno i gladno<\/h3>\n\n\n\n<p>Osje\u0107aj gladi oscilira tijekom dana. Stoga je prirodno da ste nakon napornog treninga gladniji nego tijekom dana kad je tjelesna aktivnost manja. Me\u0111utim, ako se osje\u0107ate <strong>nezadovoljno i gladno nedugo nakon jela,<\/strong> to mo\u017ee biti znak nedostatka proteina. Tijelo probavlja proteine sporije od ugljikohidrata, koji su neposredan izvor energije. Dobra je ideja <strong>uklju\u010diti izvor proteina, slo\u017eenih ugljikohidrata i masti<\/strong> u svaki obrok.<strong>&nbsp;<\/strong>Dobivena hrana bit \u0107e <strong>nutritivno uravnote\u017eena, trebat \u0107e vi\u0161e vremena da je probavite i pru\u017eit \u0107e vam stabilniji protok energije ili osje\u0107aj sitosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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 upozoravaju\u0107ih znakova da mo\u017eda patite od nedostatka proteina\" class=\"wp-image-243131\" width=\"843\" height=\"630\" title=\"5 upozoravaju\u0107ih znakova da mo\u017eda patite od nedostatka proteina\" 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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Osje\u0107aj sitosti traje dulje<\/strong> nego kod hrane s manjim udjelom proteina. Ako ne unesete dovoljno proteina, mo\u017eda \u0107ete primijetiti ve\u0107i apetit i \u017eelju za grickanjem me\u0111uobroka. \u010cesto je taj <strong>poriv povezan s apetitom za slatkom, slanom, masnom ili kalori\u010dnom hranom,<\/strong> \u010dija konzumacija mo\u017ee dovesti do debljanja. <span class=\"tadv-color\" style=\"color: #ff6600\">[5] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Gubite mi\u0161i\u0107nu masu<\/h3>\n\n\n\n<p>Va\u0161i su mi\u0161i\u0107i najve\u0107a zaliha proteina u va\u0161em tijelu. Ako nemate dovoljno mi\u0161i\u0107a, tijelo \u0107e se nositi s time uzimaju\u0107i proteine iz ko\u0161tanih mi\u0161i\u0107a, kako bi za\u0161titilo va\u017ena tkiva i funkcije tijela. Kao rezultat tog procesa, <strong>nedostatak proteina s vremenom dovodi do gubitka mi\u0161i\u0107a, poznatog kao sarkopenija. <\/strong>To je sindrom postupnog gubitka mi\u0161i\u0107ne mase, snage ili funkcije. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To se obi\u010dno doga\u0111a starijim osobama, a mo\u017ee im se dogoditi \u010dak i ako je nedostatak proteina minimalan. Me\u0111utim, problem se mo\u017ee pojaviti i kad ne <strong>unosite dovoljno proteina i kombinirate to s previ\u0161e fizi\u010dke aktivnosti.<\/strong> No, prema studijama, propadanje mi\u0161i\u0107a mo\u017ee se poni\u0161titi pove\u0107anjem unosa proteina. Za dobivanje mi\u0161i\u0107ne mase, idealno je kombinirati dovoljan unos proteina s treningom snage. Dovoljna mi\u0161i\u0107na masa tako je <strong>jedan od preduvjeta za du\u017ei i bolji \u017eivot.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[6] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<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=\"Proteini \u2013 problemi s kosom, ko\u017eom i noktima\" class=\"wp-image-243156\" title=\"Proteini \u2013 problemi s kosom, ko\u017eom i noktima\" 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 problema s kosom, ko\u017eom i noktima<\/h3>\n\n\n\n<p>Gubitak kose, suha ko\u017ea ili lomljenje noktiju mogu biti jedan od prvih znakova da va\u0161 unos proteina nije dovoljan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Biotin, vitamin B topljiv u vodi, neophodan je za metabolizam aminokiselina razgranatog lanca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nalaze se u proteinima, a biotin je <strong>potreban za odr\u017eavanje zdrave kose, ko\u017ee i noktiju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedostatak proteina i biotina obi\u010dno ide ruku pod ruku. Problemi s kosom, ko\u017eom ili noktima tako\u0111er se mogu povezati s nedostatkom sljede\u0107eg: <span class=\"tadv-color\" style=\"color: #ff6600\">[7] [18]<\/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>\u017deljezo<\/li><li>Omega-3 masne kiseline<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas ta tema dodatno zanima, preporu\u010dujemo na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako pobolj\u0161ati kvalitetu kose i koji su vitamini najbolji za to?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kvaliteta va\u0161e ko\u017ee, noktiju ili kose tako\u0111er mo\u017ee biti povezana s nedostatkom kolagena, o \u010demu smo govorili u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kolagen-za-zdravu-kozu-i-zglobove\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati najbolji kolagen za zdravu ko\u017eu i zglobove?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Imate problema sa spavanjem<\/h3>\n\n\n\n<p>Ako imate stalnih problema sa spavanjem, va\u0161e tijelo mo\u017eda \u017eeli pove\u0107ani unos proteina. Proces njihova sagorijevanja puno je sporiji nego u slu\u010daju ugljikohidrata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam nedostaje proteina i energije, <strong>to bi moglo dovesti do toga da se budite svaka 2 \u2013 3 sata tijekom no\u0107i jer va\u0161e tijelo \u017eeli sljede\u0107i obrok. <\/strong>Ako jedete dovoljno proteina, uz dobro osmi\u0161ljenu prehranu, dobit \u0107ete ve\u0107i osje\u0107aj sitosti i bolju stabilizaciju inzulina. S time se mo\u017ee povezati i neometani san. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lo\u0161 san uklju\u010den je i u niz drugih problema. Ako vas ta tema vi\u0161e zanima, svakako ne propustite na\u0161 \u010dlanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0160to se doga\u0111a s va\u0161im tijelom kad ne spavate dovoljno.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Pod stresom ste i ne mo\u017eete se usredoto\u010diti<\/h3>\n\n\n\n<p>Otpu\u0161tanje hormona stresa mo\u017ee <strong>utjecati na poja\u010danu razgradnju mi\u0161i\u0107a i tkiva. <\/strong>Va\u017eno je shvatiti da je kriv <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stres<\/a><\/strong>. Ako nemate dovoljno proteina u prehrani, ne\u0107e se imati \u0161to oporaviti. Va\u0161a tkiva mogu patiti kao rezultat stresnog na\u010dina \u017eivota i neodgovaraju\u0107e prehrane.\nOsim toga, nedostatak proteina <strong>utje\u010de i na va\u0161u koncentraciju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se ne mo\u017eete usredoto\u010diti, mo\u017eda je kriva va\u0161a prehrana. Neuroprijenosnici poput serotonina i dopamina trebaju pravu koli\u010dinu aminokiselina za svoju sintezu, \u0161to osiguravaju proteini. Njihov nedostatak mo\u017ee dovesti do slabosti, lo\u0161e koncentracije i smanjene mentalne budnosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Savjeti_kako_nadoknaditi_proteine_koji_nedostaju\"><\/span>Savjeti kako nadoknaditi proteine koji nedostaju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako smatrate da vam nedostaje proteina, mo\u017eete potra\u017eiti neke provjerene savjete o tome kako nadoknaditi te va\u017ene tvari. Me\u0111u naju\u010dinkovitijima se nalaze <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong> Ograni\u010dite prera\u0111enu hranu. <\/strong> Umjesto da unosite previ\u0161e jednostavnih ugljikohidrata i \u0161e\u0107era, poku\u0161ajte jesti \u0161to manje prera\u0111ene hrane. Umjesto toga uzmite malo mahunarki, mesa, ora\u0161astih plodova, mlije\u010dnih proizvoda itd.<\/li><li><strong>Poku\u0161ajte unijeti proteine u svaki obrok. <\/strong>Klju\u010dno je da svaki va\u0161 obrok sadr\u017ei porciju proteina. Zahvaljuju\u0107i tome, va\u0161a \u0107e prehrana biti <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>uravnote\u017eena i zdrava<\/strong><\/a>.<\/li><li><strong>Nemojte bje\u017eati od alternativnih izvora proteina. <\/strong>Poku\u0161ajte, na primjer, biljni protein koji se nalazi u <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mahunarkama<\/strong><\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ora\u0161astim plodovima<\/strong><\/a>, grahu ili soji.<\/li><li><strong>Ne zaboravite na me\u0111uobroke. <\/strong>\u010cesto podcijenjeni me\u0111uobroci mogu biti odli\u010dan izvor proteinskih dodataka. Izvrstan izbor mogu biti, na primjer, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinske plo\u010dice<\/strong><\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/proteinski-kolacici\" target=\"_blank\" aria-label=\"kola\u010di\u0107i (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kola\u010di\u0107i<\/strong><\/a> i sli\u010dno.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Razmislite o nadopuni. <\/strong>Proteinski dodaci jedno su od naju\u010dinkovitijih sredstava koje poma\u017ee u opskrbi ve\u0107om koli\u010dinom proteina. Mo\u017eete ih nadopuniti pomo\u0107u visokokvalitetne <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sirutke<\/strong><\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>povr\u0107a<\/strong><\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/beef-protein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>govedine<\/strong><\/a> ili <strong><a href=\"https:\/\/gymbeam.hr\/fuesix-protein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vi\u0161ekomponentnih proteina.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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=\"Savjeti kako nadoknaditi proteine koji nedostaju\" class=\"wp-image-243170\" width=\"843\" height=\"563\" title=\"Savjeti kako nadoknaditi proteine koji nedostaju\" 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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pregled_najboljih_izvora_proteina\"><\/span>Pregled najboljih izvora proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iz onoga \u0161to smo do sada rekli, jasno je da je prehrana bogata bjelan\u010devinama vrlo korisna za na\u0161e zdravlje i mo\u017ee pomo\u0107i u sprje\u010davanju novih problema. Stoga biste trebali isprobati sljede\u0107e najbolje izvore proteina:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>govedina i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletina<\/a><\/li><li>riba i plodovi mora<\/li><li>mlijeko, sir i mlije\u010dni proizvodi<\/li><li>mahunarke (gra\u0161ak, grah, le\u0107a)<\/li><li>pseudo\u017eitarice (heljda, amarant, kvinoja&#8230;)<\/li><li>ora\u0161asti plodovi i sjemenke<\/li><li>tofu i tempeh<\/li><li>povrtne zamjene za meso<\/li><li>sirutka i biljni proteini<\/li><li>proteinske plo\u010dice<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju najbolji izvori proteina s detaljnijeg gledi\u0161ta, svakako pogledajte na\u0161 \u010dlanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">20 namirnica koje mogu lako dodati proteine va\u0161oj prehrani.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sazetak\"><\/span>Sa\u017eetak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u010ditanja \u010dlanka, znamo da su <strong>proteini jedni od najva\u017enijih hranjivih sastojaka<\/strong> kojih svakako ne bi trebalo nedostajati u na\u0161oj prehrani. Ne samo da su <strong>osnova rasta i odr\u017eavanja mi\u0161i\u0107a, nego tako\u0111er doprinose brojnim biolo\u0161kim procesima, uklju\u010duju\u0107i pravilno funkcioniranje imunolo\u0161kog sustava. <\/strong>Optimalni dnevni unos proteina pribli\u017eno je <strong>na razini od 1,2 do 1,8 g\/kg. <\/strong>Me\u0111utim, kod aktivnog na\u010dina \u017eivota, taj bi broj trebao biti na gornjem kraju te vrijednosti. Ako na\u0161em tijelu nedostaje bjelan\u010devina, mo\u017eemo si izazvati <strong>neugodne zdravstvene probleme. <\/strong>Nedostatak proteina povezan je s <strong>osje\u0107ajem gladi, gubitkom mi\u0161i\u0107ne mase, promjenama raspolo\u017eenja, lo\u0161im snom ili nemogu\u0107no\u0161\u0107u postizanja ciljeva vje\u017ebanja. <\/strong>Stoga bismo trebali poku\u0161ati uklju\u010diti proteine u svaki obrok. Najbolji izvori uklju\u010duju meso, mahunarke, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribu <\/a>i mlije\u010dne proizvode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako stojite s unosom proteina? Brinete li se da imate dovoljno ili biste mogli bolje? Koji je va\u0161 glavni izvor proteina svaki dan? Ne zaboravite podijeliti svoja mi\u0161ljenja s nama u komentarima. Ako vam se svidio \u010dlanak, podijelite ga kako bi va\u0161i prijatelji znali da se unos proteina ne smije podcijeniti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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 biste proteina trebali unositi? \u0160to \u0107e njihov nedostatak u\u010diniti va\u0161em tijelu? Odgovore na ta i druga pitanja o proteinima mo\u017eete prona\u0107i u na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":120,"featured_media":243188,"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":[135],"tags":[6500,7124,6272,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-271306","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-protein-u-prahu-hr","10":"tag-proteini-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>5 upozoravaju\u0107ih znakova da ne unosite dovoljno proteina - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko biste proteina trebali unositi? \u0160to \u0107e njihov nedostatak u\u010diniti va\u0161em tijelu? 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