{"id":304618,"date":"2021-11-04T14:06:00","date_gmt":"2021-11-04T13:06:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=304618"},"modified":"2024-06-07T15:03:29","modified_gmt":"2024-06-07T13:03:29","slug":"kako-v-prehrano-pretihotapiti-vec-beljakovin","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/","title":{"rendered":"Kako v prehrano pretihotapiti ve\u010d beljakovin?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/#Prednosti_uzivanja_beljakovin\" title=\"Prednosti u\u017eivanja beljakovin\">Prednosti u\u017eivanja beljakovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/#Priporocen_vnos_beljakovin\" title=\"Priporo\u010den vnos beljakovin\">Priporo\u010den vnos beljakovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/#Nasveti_o_tem_kako_v_prehrano_vnesti_vec_beljakovin\" title=\"Nasveti o tem, kako v prehrano vnesti ve\u010d beljakovin\">Nasveti o tem, kako v prehrano vnesti ve\u010d beljakovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/#1_Bodite_pozorni_na_vsebnost_beljakovin_v_vsakem_obroku\" title=\"1. Bodite pozorni na vsebnost beljakovin v vsakem obroku\">1. Bodite pozorni na vsebnost beljakovin v vsakem obroku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/#2_Posegajte_po_hitrih_prigrizkih_bogatih_z_beljakovinami\" title=\"2. Posegajte po hitrih prigrizkih, bogatih z beljakovinami\">2. Posegajte po hitrih prigrizkih, bogatih z beljakovinami<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/#3_Uzivajte_vec_mlecnih_izdelkov_ki_so_naravno_bogati_z_beljakovinami\" title=\"3. U\u017eivajte ve\u010d mle\u010dnih izdelkov, ki so naravno bogati z beljakovinami\">3. U\u017eivajte ve\u010d mle\u010dnih izdelkov, ki so naravno bogati z beljakovinami<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/#4_Privoscite_si_beljakovinski_shake\" title=\"4. Privo\u0161\u010dite si beljakovinski shake\">4. Privo\u0161\u010dite si beljakovinski shake<\/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.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/#5_Uporaba_zivalskih_beljakovin\" title=\"5. Uporaba \u017eivalskih beljakovin\">5. Uporaba \u017eivalskih beljakovin<\/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.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/#6_Zamenjajte_navaden_kruh_ali_testenine_s_polnozrnatimi_nadomestki_in_dajte_priloznost_psevdozitaricam\" title=\"6. Zamenjajte navaden kruh ali testenine s polnozrnatimi nadomestki in dajte prilo\u017enost psevdo\u017eitaricam.\">6. Zamenjajte navaden kruh ali testenine s polnozrnatimi nadomestki in dajte prilo\u017enost psevdo\u017eitaricam.<\/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.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/#7_Poskusite_s_strocnicami_in_prigrizkom_v_obliki_oresckov\" title=\"7. Poskusite s stro\u010dnicami in prigrizkom v obliki ore\u0161\u010dkov\">7. Poskusite s stro\u010dnicami in prigrizkom v obliki ore\u0161\u010dkov<\/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.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/#8_Preizkusite_rastlinske_nadomestke_mesa\" title=\"8. Preizkusite rastlinske nadomestke mesa\">8. Preizkusite rastlinske nadomestke mesa<\/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.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Beljakovine se nahajajo v <strong>vsaki celici na\u0161ega telesa<\/strong>. So gradbeni material za skoraj vse celice na\u0161ega organizma. Nepogre\u0161ljive so za <strong>mi\u0161ice, kosti, notranje organe, lase in nohte<\/strong>. Poleg tega so temelj za nastanek celic imunskega sistema. So eno od treh makrohranil, ki jih moramo vsak dan zau\u017eiti v optimalnih koli\u010dinah. Na\u0161e telo za beljakovine nima velikih skladi\u0161\u010d, ki bi ustvarjale zaloge na enak na\u010din kot pri ma\u0161\u010dobah ali ogljikovih hidratih. Ve\u010dji vnos beljakovin je \u0161e posebej pomemben, \u010de posku\u0161ate <strong>shuj\u0161ati ali pridobiti mi\u0161i\u010dno maso.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa ni vedno lahko slediti vnosu beljakovin. Rutina delovnega tedna in natrpan urnik lahko povzro\u010dita, da nam prehrana in vnos beljakovin nekoliko uideta iz rok. Pogosta te\u017eava je tudi neznanje, kako sestaviti posamezne jedi, ki so del na\u0161e prehrane. Zato svojemu telesu preprosto ne zagotovimo potrebne koli\u010dine beljakovin. To lahko vpliva na ve\u010d vidikov na\u0161ega zdravja, kar na koncu vpliva na sposobnost doseganja na\u0161ih fitnes ciljev. Zato vam danes predstavljamo <strong>u\u010dinkovite nasvete, kako v svojo prehrano vnesti ve\u010d beljakovin in izkoristiti vse njihove prednosti.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Prednosti_uzivanja_beljakovin\"><\/span>Prednosti u\u017eivanja beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017eivanje beljakovin je <strong>pomembno predvsem za rast in ohranjanje zdravih mi\u0161ic, kosti in tkiv<\/strong>. Poleg tega imajo pomembno vlogo v \u0161tevilnih biolo\u0161kih procesih. Kot smo povedali \u017ee na za\u010detku, brez beljakovin ne morejo pravilno delovati niti celice imunskega sistema. Hkrati so nepogre\u0161ljive tudi za pravilno delovanje hormonskega sistema in encimskih reakcij. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Druge prednosti u\u017eivanja beljakovin so:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Pospe\u0161evanje presnove<\/strong> &#8211; to je posledica toplotnega u\u010dinka (TEF) beljakovin, ki je veliko ve\u010dji kot pri ogljikovih hidratih in ma\u0161\u010dobah. Toplotni u\u010dinek predstavlja energijo, ki je potrebna za presnovo hranil. Njegova koli\u010dina se razlikuje od makrohranila do makrohranila. Vrednost TEF za ogljikove hidrate je enaka 5-10 %. Vendar je natan\u010dnej\u0161a \u0161tevilka odvisna od njihove vrste. <strong>Pri ma\u0161\u010dobah zna\u0161a 0 do 3 %, pri beljakovinah pa 20 do 30 % njihove skupne energijske vrednosti<\/strong>. V praksi to pomeni, da bomo na primer pri 100 kcal, ki jih zau\u017eijemo v obliki beljakovin, dejansko porabili pribli\u017eno 70-80 kcal. \u010ce dnevno zau\u017eijemo 150 g beljakovin, lahko <strong>dnevno pokurimo dodatnih 180 kcal<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]<\/span><\/li>\n\n\n\n<li><strong>Zni\u017eanje krvnega tlaka<\/strong> &#8211; Visok krvni tlak je glavni vzrok za sr\u010dni infarkt, mo\u017egansko kap in kroni\u010dno ledvi\u010dno bolezen. Na dolo\u010den pozitiven u\u010dinek beljakovin na njegovo zmanj\u0161anje ka\u017eejo tudi \u0161tevilne raziskave, ki se nana\u0161ajo predvsem na rastlinske beljakovine. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li><strong>Pomo\u010d pri regeneraciji po treningu ali po\u0161kodbi<\/strong> &#8211; beljakovine so glavni gradnik va\u0161ih tkiv in organov. \u0160tevilne \u0161tudije ka\u017eejo, da lahko u\u017eivanje beljakovin v optimalnih koli\u010dinah prispeva k hitrej\u0161i regeneraciji. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/span><\/li>\n\n\n\n<li><strong>Manj\u0161i apetit<\/strong> &#8211; zato, ker so beljakovine najbolj nasitne od treh glavnih makrohranil. Zaradi tega zau\u017eijete manj\u0161e obroke hrane z ve\u010djo vsebnostjo beljakovin, poleg tega pa lahko to odlo\u017ei ob\u010dutek lakote. <span class=\"tadv-color\" style=\"color: #ff6600\">[6] [10]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/656_8629-1124x749.jpg\" alt=\"Prednosti u\u017eivanja beljakovin\" class=\"wp-image-298841\" style=\"width:843px;height:562px\" title=\"Prednosti u\u017eivanja beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/656_8629-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/656_8629-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/656_8629-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/656_8629.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Priporocen_vnos_beljakovin\"><\/span>Priporo\u010den vnos beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce torej poznate vse prednosti u\u017eivanja beljakovin, je \u010das, da poskrbite za njihov ustrezen vnos. Toda koliko beljakovin je dovolj? To je odvisno od ve\u010d dejavnikov, na primer od <strong>spola, \u017eivljenjskega sloga, fitnes ciljev, telesne te\u017ee ali trenutne stopnje telesne dejavnosti<\/strong>. <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<p>Najmanj\u0161i vnos beljakovin naj <strong>ne bi bil ni\u017eji od 0,8 g na kilogram telesne te\u017ee (TH)<\/strong>. Vendar je ta majhna koli\u010dina pomembna le za ljudi, ki \u017eivijo bolj sede\u010d \u017eivljenjski slog. Za druge se zdi ta koli\u010dina nezadostna, za bolj aktivne ljudi pa je najbolj priporo\u010dljiv razpon <strong>1,2-1,8 g\/kg TH<\/strong>. Za \u0161portnike, ki se ukvarjajo z mo\u010djo, se ta vrednost pomakne \u0161e dlje, v razpon <strong>1,4-2 g \/ kg TH<\/strong>. Vendar tudi ta \u0161tevilka morda ni kon\u010dna in potreba po beljakovinah je lahko ve\u010dja, zlasti med zelo zahtevno vadbo in prizadevanji za izgubo telesne te\u017ee ali pove\u010danje mi\u0161i\u010dne mase. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kdaj-in-koliko-beljakovin-zauziti-za-najvecje-rezultate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kdaj in koliko beljakovin zau\u017eiti za najbolj\u0161e rezultate<\/a><\/strong> smo obravnavali tudi optimalni vnos beljakovin. Vabljeni k branju!<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Nasveti_o_tem_kako_v_prehrano_vnesti_vec_beljakovin\"><\/span>Nasveti o tem, kako v prehrano vnesti ve\u010d beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dejstvo je, da ve\u010dji vnos beljakovin v prehrano ni jedrska znanost. Ne zahteva niti toliko \u010dasa ali truda. V nadaljevanju najdete nekaj nasvetov, ki vam bodo v pomo\u010d.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_Bodite_pozorni_na_vsebnost_beljakovin_v_vsakem_obroku\"><\/span>1. Bodite pozorni na vsebnost beljakovin v vsakem obroku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri beljakovinah ni pomembna le skupna zau\u017eita koli\u010dina, ampak tudi <strong>koli\u010dina, ki jo vsebuje vsak posamezni obrok<\/strong>. Ta pa mora vklju\u010devati tudi uravnote\u017eeno razmerje vseh makrohranil, torej ne le beljakovin, temve\u010d tudi ogljikovih hidratov in ma\u0161\u010dob. Za beljakovine \u0161tevilne raziskave priporo\u010dajo, da jih najk bo v enem obroku pribli\u017eno <strong>20-30 gramov<\/strong>. \u010ce je ta koli\u010dina vsebovana v vsakem od petih dnevnih obrokov in ustreza optimalnemu dnevnemu vnosu beljakovin, vam lahko pomaga pri bolj\u0161i izgradnji in ohranjanju mi\u0161i\u010dne mase. Neka druga \u0161tudija nato priporo\u010da, da je najve\u010dji odmerek beljakovin pri gradnji mi\u0161i\u010dne mase pri 0,55 g\/kg\/obrok. Za 70 kg te\u017ekega posameznika bi to pomenilo 38,5 g beljakovin, vsaj \u0161tiri obroke na dan. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u201313] [23]<\/span><\/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=\"4000,5598,28689,28693,53647,54058\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kje obi\u010dajno primanjkuje beljakovin in kako jih dopolniti?<\/h3>\n\n\n\n<p>\u0160tevilna pogosto zau\u017eita \u017eivila morda ne vsebujejo potrebne koli\u010dine beljakovin. To so predvsem ovseni kosmi\u010di, zelenjavne solate, sladke sladice ali prigrizki. Vendar lahko vsako od njih bistveno izbolj\u0161amo in obogatimo s potrebnim odmerkom beljakovin. Kako to storiti? To je pravzaprav zelo preprosto:<\/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\">\n<li><a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovine<\/a> lahko dodate kosmi\u010dem ali <a href=\"https:\/\/gymbeam.si\/instant-ovsena-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"ovsenim kosmi\u010dem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsenim kosmi\u010dem<\/a>.<\/li>\n\n\n\n<li>Zelenjavno solato lahko nadgradite tako, da ji na primer dodate <strong>pi\u0161\u010danca, mocarelo, tuno ali sardine<\/strong>.<\/li>\n\n\n\n<li>V sladkih \u017eivilih, kot so priljubljene <a href=\"https:\/\/gymbeam.si\/beljakovinske-palacinke-pancake-mix-gymeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pala\u010dinke<\/a>, obi\u010dajno manjka zadostna vsebnost beljakovin. Na voljo je tudi njihova beljakovinska razli\u010dica, iz katere lahko pripravite tudi okusne vaflje.&nbsp;V eni porciji tak\u0161nih pala\u010dink boste <strong>dobili do 20,5 g beljakovin<\/strong>.&nbsp;Druga re\u0161itev je lahko dodajanje ustreznega mle\u010dnega izdelka, kot so Skyr, gr\u0161ki jogurt z 0 % ma\u0161\u010dobe ali skuta.<\/li>\n\n\n\n<li>Enako u\u010dinkovito lahko pripravite tudi pecivo, torte in podobne dobrote.&nbsp;V testo <strong>dodajte beljakovine<\/strong> in zlahka boste pove\u010dali vsebnost beljakovin do 30 gramov.&nbsp;Enako velja za smoothije, ki jim lahko spet preprosto dodate kak\u0161en ustrezen mle\u010dni izdelek.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S temi nasveti boste dobili veliko bolj uravnote\u017een in kompleksen obrok, ki vas bo zadovoljil in zanesljivo zagotovil vsa potrebna hranila.&nbsp;\u010ce \u017eelite izvedeti ve\u010d o tak\u0161ni prehrani in ugotoviti, kak\u0161na je idealna sestava \u017eivil, si obvezno preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj je zdrava prehrana in kako se nau\u010diti zdravo prehranjevati?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-1124x750.jpg\" alt=\"Beljakovine morajo biti del vsakega obroka\" class=\"wp-image-298713\" style=\"width:843px;height:563px\" title=\"Beljakovine morajo biti del vsakega obroka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Posegajte_po_hitrih_prigrizkih_bogatih_z_beljakovinami\"><\/span>2. Posegajte po hitrih prigrizkih, bogatih z beljakovinami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prigrizki so odli\u010den na\u010din za dodajanje ve\u010d beljakovin v prehrano. Seveda s tem ne mislimo na klasi\u010dni \u010dips, krekerje ali sladkarije. V njihovi sestavi so obi\u010dajno ma\u0161\u010dobe in sladkorji z minimalnim odmerkom beljakovin. Poleg tega imajo tak\u0161ne dobrote veliko kalorij. Ko torej govorimo o prigrizkih, imamo v mislih njihove bolj <strong>zdrave alternative<\/strong>. Na sre\u010do danes \u017eivimo v \u010dasu, ko so na\u0161e mo\u017enosti prehranjevanja bolj raznolike kot kdaj koli prej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/beljakovinski-cips-gymbeam.html\" target=\"_blank\" aria-label=\"Beljakovinski \u010dips (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovinski \u010dips<\/a><\/strong> lahko odli\u010dno nadomesti ocvrto krompirjevo alternativo. Imajo uravnote\u017eeno sestavo, <strong>velik dele\u017e vlaknin in vsebujejo kakovostne grahove beljakovine<\/strong>. Vendar pa boste v njih na\u0161li tudi ve\u010djo koli\u010dino kalorij, zato jih morate u\u017eivati v razumnih koli\u010dinah in v okviru svoje uravnote\u017eene prehrane.&nbsp;\u010ce imate radi sladko in obo\u017eujete <a href=\"https:\/\/gymbeam.si\/blog\/temna-cokolada-katere-so-njene-prednosti-za-zdravje-in-hujsanje\/\" target=\"_blank\" aria-label=\"\u010dokolado (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokolado<\/a>, tudi za vas obstaja re\u0161itev.&nbsp;To je slastna <strong><a href=\"https:\/\/gymbeam.si\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\"beljakovinska \u010dokolada Fitcheat, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinska \u010dokolada Fitcheat,<\/a><\/strong> ki vsebuje do <strong>21,6 g beljakovin in 10-krat manj sladkorja<\/strong> kot klasi\u010dna povpre\u010dna \u010dokolada. Med zelo priljubljenimi prigrizki, bogatimi z beljakovinami, pa so tudi <strong><a href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\"beljakovinske plo\u0161\u010dice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske plo\u0161\u010dice<\/a>, <a href=\"https:\/\/gymbeam.si\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\"mle\u010dni napitki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mle\u010dni napitki<\/a>, <a href=\"https:\/\/gymbeam.si\/suseno-meso-beef-jerky-original-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">su\u0161eno meso jerky<\/a> ali <a href=\"https:\/\/gymbeam.si\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\"pi\u0161koti (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pi\u0161koti<\/a>.<\/strong> Njihova velika prednost je, da jih imate lahko kadar koli pri roki in u\u017eivate svoj odmerek beljakovin v \u0161oli ali slu\u017ebi.&nbsp;\u010ce jim dodate \u0161e sadje, boste dobili idealen in hranilno bogat prigrizek, ki je priro\u010den tudi na potovanjih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-1124x749.jpeg\" alt=\"Posegajte po hitrih prigrizkih, bogatih z beljakovinami\" class=\"wp-image-298728\" style=\"width:843px;height:562px\" title=\"Posegajte po hitrih prigrizkih, bogatih z beljakovinami\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Uzivajte_vec_mlecnih_izdelkov_ki_so_naravno_bogati_z_beljakovinami\"><\/span>3. U\u017eivajte ve\u010d mle\u010dnih izdelkov, ki so naravno bogati z beljakovinami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mle\u010dni izdelki so na splo\u0161no odli\u010den vir beljakovin.&nbsp;Njihova prednost je, da <strong>vsebujejo tudi \u0161tevilna druga pomembna hranila, kot sta kalcij in <a href=\"https:\/\/gymbeam.si\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\"vitamin D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin D<\/a><\/strong>. Poleg tega lahko glede na raziskavo iz leta 2015 mle\u010dni izdelki <strong>pomagajo pri huj\u0161anju<\/strong>. To je zato, ker pove\u010dujejo koncentracijo peptidov (GLP-1 in PYY). Ti mo\u017eganom sporo\u010dajo ob\u010dutek sitosti in med drugim tudi upo\u010dasnjujejo praznjenje \u017eelodca. <span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Med priljubljene vire mle\u010dnih beljakovin spadajo:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Polposneto mleko 1,5 % (pribli\u017eno 3,3 g beljakovin \/ 100 ml) <\/li>\n\n\n\n<li>Gr\u0161ki jogurt z 0 % ma\u0161\u010dobe (pribli\u017eno 10 g beljakovin \/ 100 g)<\/li>\n\n\n\n<li>sir Eidam 30 % (pribli\u017eno 27 g beljakovin \/ 100 g)<\/li>\n\n\n\n<li>Ov\u010dji sir (pribli\u017eno 17 g beljakovin \/ 100 g)<\/li>\n\n\n\n<li>Skyr (pribli\u017eno 12 g beljakovin \/ 100 g)<\/li>\n\n\n\n<li>Lahka skuta (pribli\u017eno 12 g beljakovin \/ 100 g)<\/li>\n\n\n\n<li>Skuta (pribli\u017eno 12 g beljakovin \/ 100 g)<\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Privoscite_si_beljakovinski_shake\"><\/span>4. Privo\u0161\u010dite si beljakovinski shake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beljakovinski napitek je zelo <strong>hiter in priro\u010den na\u010din za vnos ve\u010d beljakovin v prehrano<\/strong>. Pomagal vam bo izpolniti dnevni vnos, zau\u017eijete pa ga lahko kadar koli \u010dez dan. Vse, kar morate storiti, je, da zme\u0161ate svoj najljub\u0161i okus z vodo ali mlekom in okusen napitek je rojen. En odmerek povpre\u010dnih sirotkinih beljakovin vam lahko ponudi pribli\u017eno <strong>20 g beljakovin (pribli\u017eno 120 kcal).<\/strong> Natan\u010dnej\u0161a koli\u010dina pa je odvisna od posamezne vrste beljakovin. \u010ce imate ve\u010d \u010dasa in \u017eelite obogatiti sestavo svojega beljakovinskega napitka, poskusite dodati nekaj <strong><a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idovega masla<\/a><\/strong>, <strong>gr\u0161kega jogurta, <a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" aria-label=\"semen chia (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semen chia<\/a> ali razli\u010dnega sadja<\/strong>. Po me\u0161anju teh sestavin va\u0161 nobonastali napitek ne bo dobil le bolj\u0161ega okusa, temve\u010d tudi ve\u010d beljakovin in dragocenih dodatnih hranil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce zajtrku dodate beljakovinski napitek, lahko dobite dodatne beljakovine in pove\u010date ob\u010dutek sitosti. Vendar je njegova uporaba idealna po kon\u010danem treningu. Zau\u017eitje <strong>20-25 g beljakovin takoj po vadbi pomaga pri hitrej\u0161i regeneraciji mi\u0161i\u010dne mase, po\u0161kodovane pri treningu<\/strong>. Vendar je pomembno, da zagotovite optimalen skupni dnevni vnos beljakovin. <span class=\"tadv-color\" style=\"color: #ff6600\">[15\u201316]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-1124x736.png\" alt=\"U\u017eivajte v beljakovinskemu napitku\" class=\"wp-image-298732\" style=\"width:843px;height:552px\" title=\"U\u017eivajte v beljakovinskemu napitku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-1124x736.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-400x262.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-1536x1006.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-2048x1341.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Beljakovine kazeina so prav tako priljubljen na\u010din za pove\u010danje vnosa beljakovin. Njen naravni vir je kravje mleko. Kazein predstavlja pribli\u017eno 80 % vseh beljakovin v mleku, preostalih 20 % pa sirotka. Najpogosteje ga najdemo v obliki <strong><a href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">micelarnega kazeina<\/a><\/strong>. Njegova glavna prednost je po\u010dasna absorpcija in postopno spro\u0161\u010danje aminokislin, zaradi \u010desar je priljubljen <strong>dodatek za no\u010dno uporabo.<\/strong> Vendar se odli\u010dno obnese tudi pri dalj\u0161ih obdobjih brez hrane \u010dez dan. \u010ce se odlo\u010dite, da ga boste u\u017eivali zve\u010der, bo <strong>va\u0161e telo skozi no\u010d oskrboval s stalno zalogo aminokislin in tako podprl rast ali regeneracijo mi\u0161i\u010dne mase<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[22]<\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"5_Uporaba_zivalskih_beljakovin\"><\/span>5. Uporaba \u017eivalskih beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beljakovine \u017eivalskega izvora so \u0161e vedno med najbolj\u0161imi. Njihov najbolj\u0161i vir je meso, ki vsebuje <strong>veliko beljakovin z idealnim spektrom esencialnih aminokislin<\/strong>. Vendar so posamezne vrednosti odvisne od vrste mesa. Idealno je izbrati pusto meso, ki ne vsebuje nepotrebnih koli\u010din ma\u0161\u010dob. To so na primer <strong>pi\u0161\u010dan\u010dje in puranje prsi, kunci ali pusto goveje meso<\/strong>. Odli\u010den vir beljakovin so tudi <strong>ribe<\/strong>, ki prav tako vsebujejo veliko <a href=\"https:\/\/gymbeam.si\/zdrave-mascobe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravih ma\u0161\u010dob<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrave ma\u0161\u010dobe <strong>podpirajo tudi imunski sistem, izbolj\u0161ujejo delovanje mo\u017eganov in lahko vplivajo na krvni tlak ter raven holesterola<\/strong>.&nbsp;Po vsebnosti beljakovin med ribami izstopa zlasti <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tuna<\/a><\/strong>, ki ponuja do <strong>24 g beljakovin\/100 g<\/strong>. Pripravite jo lahko na veliko razli\u010dnih na\u010dinov, na primer kot&nbsp; <a href=\"https:\/\/gymbeam.si\/blog\/tunina-solata-z-indijskimi-orescki-in-brezkalorijskim-prelivom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hitro solato s tuno, indijskimi ore\u0161\u010dki in omako brez kalorij.<\/a> Tudi <a aria-label=\"jaj\u010dni beljak (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jaj\u010dni beljak<\/a> z vsebnostjo <strong>10 g beljakovin\/100 g<\/strong> je lahko dober vir \u017eivalskih beljakovin in zdravih ma\u0161\u010dob. Namesto da bi jedli cela jajca, jih lahko uporabite na primer v na\u0161ih okusnih receptih, ki jih najdete v \u010dlanku <a aria-label=\"Trije jaj\u010dni recepti za zajtrk. (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-trije-jajcni-recepti-za-zajtrk\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Trije jaj\u010dni recepti za zajtrk.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za okusen navdih, kako uporabiti \u017eivalske vrste beljakovin, obi\u0161\u010dite na\u0161 razdelek z s <a href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fitnes recepti<\/strong><\/a>.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"6_Zamenjajte_navaden_kruh_ali_testenine_s_polnozrnatimi_nadomestki_in_dajte_priloznost_psevdozitaricam\"><\/span>6. Zamenjajte navaden kruh ali testenine s polnozrnatimi nadomestki in dajte prilo\u017enost psevdo\u017eitaricam.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Polnozrnata \u017eivila vsebujejo ve\u010d pomembnih hranil, vklju\u010dno z <strong><a href=\"https:\/\/gymbeam.si\/jabolcne-vlaknine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vlakninami<\/a>, vitamini, minerali in antioksidanti<\/strong>, kot njihove rafinirane razli\u010dice. Poleg tega vam lahko u\u010dinkovito pomagajo pove\u010dati vnos beljakovin. Na primer, psevdoceralna <a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\"kvinoja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvinoja<\/strong><\/a> vsebuje <strong>14 g beljakovin\/100 g<\/strong>. Pripravite jo lahko kot prilogo namesto ri\u017ea, ki ima pribli\u017eno 10 g manj beljakovin. Kvinoja pa je primerna tudi <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kvinojina-solata-na-3-nacine\/\" target=\"_blank\" aria-label=\"za razli\u010dne solate (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">za razli\u010dne solate<\/a>, slane ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinska-kvinoja-z-bogatim-okusom-cokolade-in-banane\/\" target=\"_blank\" aria-label=\"sladke sladice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sladke sladice<\/a>. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Klju\u010dno je, da dajete prednost polnozrnatim \u017eivilom pred njihovimi rafiniranimi razli\u010dicami. To so lahko<strong> <a href=\"https:\/\/gymbeam.si\/testenine\" target=\"_blank\" aria-label=\"testenine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">testenine<\/a>, <a href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" aria-label=\"bulgur, kuskus, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur, kuskus,<\/a> <a href=\"https:\/\/gymbeam.si\/diet-spaghetti-340-g-diet-food.html\" target=\"_blank\" aria-label=\"\u0161pageti (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161pageti<\/a> ali ri\u017e<\/strong>. Primerni so tudi <a href=\"https:\/\/gymbeam.si\/instant-ajdova-kasa-gymbeam.html\" target=\"_blank\" aria-label=\"ajda (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ajda<\/a>, amarant ali divji <a href=\"https:\/\/gymbeam.si\/riz\" target=\"_blank\" aria-label=\"ri\u017e (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017e<\/a>. Omeniti velja tudi polnozrnati kruh, ki pogosto vsebuje presenetljivo veliko rastlinskih beljakovin. Ena 43-gramska rezina polnozrnatega kruha lahko vsebuje do <strong>5 gramov beljakovin<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_Poskusite_s_strocnicami_in_prigrizkom_v_obliki_oresckov\"><\/span>7. Poskusite s stro\u010dnicami in prigrizkom v obliki ore\u0161\u010dkov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stro\u010dnice so zelo dobra izbira za pove\u010danje vnosa beljakovin. Sem spadajo vse vrste <strong><a aria-label=\"fi\u017eola (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fi\u017eola<\/a>, <a href=\"https:\/\/gymbeam.si\/testenine\/leca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">le\u010da<\/a> in soja<\/strong>. Poleg kakovostnih beljakovin so tudi odli\u010den <strong>vir vlaknin, ki so koristne za zdravo prebavo<\/strong>. Skupaj s kompleksnimi ogljikovimi hidrati vas lahko nasitijo za dolgo \u010dasa in imajo visoko vsebnost antioksidantov. U\u017eivanje stro\u010dnic je povezano z zni\u017eevanjem holesterola LDL in zmanj\u0161evanjem tveganja za bolezni srca. <span class=\"tadv-color\" style=\"color: #ff6600\">[19 &#8211; 20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Med priljubljene vrste stro\u010dnic spadajo:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rde\u010di fi\u017eol<\/a> (pribli\u017eno 23 g beljakovin \/ 100 g)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/testenine\/leca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rde\u010da le\u010da<\/a> (pribli\u017eno 24 g beljakovin \/ 100 g)<\/li>\n\n\n\n<li>\u010di\u010derika (pribli\u017eno 19 g beljakovin \/ 100 g)<\/li>\n\n\n\n<li>zeleni grah (pribli\u017eno 23 g beljakovin \/ 100 g)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/mungo-fizol-green-apotheke.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mungo fi\u017eol<\/a> (pribli\u017eno 23 g beljakovin \/ 100 g)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz rde\u010dega fi\u017eola lahko pripravite tradicionalni <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tradicionalni-mehiski-chilli-con-carne-z-rizem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mehi\u0161ki \u010dili con carne<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hitri-zajtrk-burrito-s-fizolom-avokadom-in-jajci\/\" target=\"_blank\" aria-label=\"hiter burrito (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hiter burrito<\/a> za zajtrk.&nbsp;\u010ce imate raje la\u017eje obroke, poskusite <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-lahka-lecina-solata-s-prazenim-korenckom-avokadom-in-feta-sirom\/\" target=\"_blank\" aria-label=\"solato iz le\u010de s pe\u010denim koren\u010dkom, avokadom in sirom feta. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">solato iz le\u010de s pe\u010denim koren\u010dkom, avokadom in sirom feta.<\/a>&nbsp;Ljubiteljem \u010di\u010derike priporo\u010damo <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-curry-s-tofujem-in-ciceriko\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veganski curry<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poskusite lahko tudi s prigrizkom v obliki ore\u0161\u010dkov. <a aria-label=\"Mandlji (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandlji<\/a>, <a aria-label=\"indijski ore\u0161\u010dki (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">indijski ore\u0161\u010dki<\/a> in <a aria-label=\"pistacije (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/pistacije-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pistacije<\/a> so odli\u010dni, saj lahko nadomestijo predelano ali sladko hrano. Imajo okus in so poleg vlaknin tudi odli\u010den vir beljakovin. Natan\u010dneje, <strong>pistacije vsebujejo 21 g\/100 g, indijski ore\u0161\u010dki 18 g\/100 g, v mandljih pa boste na\u0161li 21 g beljakovin\/100 g<\/strong>. Vsekakor je treba biti pozoren tudi na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">masla iz ore\u0161\u010dkov<\/a>, ki v kuhinji ponujajo \u0161irok spekter uporabe. Vendar je pri njihovem u\u017eivanju treba pomisliti na razmeroma visoko vsebnost kalorij in jih vklju\u010diti kot del uravnote\u017eene prehrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"754\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-1124x754.jpg\" alt=\"Poskusite s stro\u010dnicami in prigrizkom v obliki ore\u0161\u010dkov\" class=\"wp-image-298747\" style=\"width:843px;height:566px\" title=\"Poskusite s stro\u010dnicami in prigrizkom v obliki ore\u0161\u010dkov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-1124x754.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-1536x1031.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-2048x1374.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Preizkusite_rastlinske_nadomestke_mesa\"><\/span>8. Preizkusite rastlinske nadomestke mesa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med vegani in vegetarijanci so zelo priljubljeni nadomestki mesa rastlinskega izvora. Vendar jih lahko preizkusite tudi, \u010de imate raje klasi\u010dno meso. Okusili boste nekaj novega, hkrati pa boste dobili <strong>vsa potrebna hranila, vklju\u010dno z bogatim dele\u017eem beljakovin<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eden najbolj znanih rastlinskih nadomestkov mesa je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>, ki je narejen iz glutena.&nbsp;Za razliko od soje je po videzu in teksturi podoben pravemu mesu.&nbsp;<strong>Vsebuje veliko beljakovin (do 13 g\/100 g) in malo ma\u0161\u010dob<\/strong>.&nbsp;Lahko ga ocvremo, spe\u010demo ali celo spe\u010demo na \u017earu. Zato ga lahko zelo enostavno vklju\u010dite v razli\u010dne recepte.&nbsp;Druga rastlinska alternativa mesu je <a aria-label=\"tofu (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tofu<\/strong><\/a>, ki ima v BIO kakovosti 7,2 g beljakovin \/ 100 g, <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO tempeh<\/a><\/strong> pa 17,8 g beljakovin \/ 100 g. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Odli\u010den recept<\/a> za <a aria-label=\"sladki krompir s tofujem in indijskim prelivom (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-sladki-krompir-s-tofujem-in-prelivom-iz-indijskih-oresckov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sladki krompir s tofujem in indijskim prelivom<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas ta tema bolj zanima, si oglejte \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/rastlinske-mesne-alternative-katere-so-najboljse-koliko-beljakovin-vsebujejo-in-ali-lahko-v-celoti-nadomestijo-meso\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Rastlinske alternative mesu: Katere so najbolj\u0161e, koliko beljakovin vsebujejo in ali lahko popolnoma nadomestijo meso?<\/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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hiter \u017eivljenjski slog pogosto posega v na\u0161e prehranjevalne navade. To se nato odra\u017ea v skupnem vnosu beljakovin, ki v mnogih primerih ni idealen. Vendar pa, kot ste pravkar prebrali zgoraj, pretihotapiti beljakovine v dokaj normalno prehrano morda ne bo tako te\u017eko, kot ste sprva mislili. Samo bodite pozorni na vsak dnevni obrok, da bodo <strong>vsi va\u0161i obroki vsebovali uravnote\u017eeno koli\u010dino beljakovin<\/strong>. Poleg tega lahko na poti, v slu\u017ebi ali v \u0161oli uporabite okusne, z beljakovinami bogate prigrizke, ki vas bodo prav tako popolnoma zadovoljili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kolik\u0161en je va\u0161 dnevni vnos beljakovin? Ali jih posku\u0161ate vklju\u010diti v vsak obrok ali bi se mogli \u0161e bolj potruditi? \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga delite z drugimi, da bodo tudi va\u0161i prijatelji izvedeli, kako obogatiti svojo prehrano z optimalno koli\u010dino beljakovin.<\/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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\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>\u017delite v svojo prehrano dodati ve\u010d beljakovin? V dana\u0161njem \u010dlanku vam ponujamo u\u010dinkovite nasvete, ki vam bodo pri tem pomagali.<\/p>\n","protected":false},"author":120,"featured_media":298775,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7359,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-304618","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","9":"tag-prehrana-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako v prehrano pretihotapiti ve\u010d beljakovin? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u017delite v svojo prehrano dodati ve\u010d beljakovin? 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