{"id":306420,"date":"2021-11-09T13:28:08","date_gmt":"2021-11-09T12:28:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=306420"},"modified":"2024-04-25T14:42:19","modified_gmt":"2024-04-25T12:42:19","slug":"kako-unijeti-vise-proteina-u-svoju-prehranu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-unijeti-vise-proteina-u-svoju-prehranu\/","title":{"rendered":"Kako unijeti vi\u0161e proteina u svoju prehranu?"},"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\/kako-unijeti-vise-proteina-u-svoju-prehranu\/#Prednosti_konzumiranja_proteina\" title=\"Prednosti konzumiranja proteina\">Prednosti konzumiranja proteina<\/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\/kako-unijeti-vise-proteina-u-svoju-prehranu\/#Kolicina_preporucenog_unosa_proteina\" title=\"Koli\u010dina preporu\u010denog unosa proteina\">Koli\u010dina preporu\u010denog unosa proteina<\/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\/kako-unijeti-vise-proteina-u-svoju-prehranu\/#Savjeti_kako_unijeti_vise_proteina_u_svoju_prehranu\" title=\"Savjeti kako unijeti vi\u0161e proteina u svoju prehranu\">Savjeti kako unijeti vi\u0161e proteina u svoju prehranu<\/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\/kako-unijeti-vise-proteina-u-svoju-prehranu\/#1_Obratite_paznju_na_sadrzaj_proteina_u_svakom_obroku\" title=\"1. Obratite pa\u017enju na sadr\u017eaj proteina u svakom obroku\">1. Obratite pa\u017enju na sadr\u017eaj proteina u svakom 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.hr\/blog\/kako-unijeti-vise-proteina-u-svoju-prehranu\/#2_Posegnite_za_brzim_grickalicama_bogatim_proteinima\" title=\"2. Posegnite za brzim grickalicama bogatim proteinima\">2. Posegnite za brzim grickalicama bogatim proteinima<\/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\/kako-unijeti-vise-proteina-u-svoju-prehranu\/#3_Jedite_vise_mlijecnih_proizvoda_prirodno_bogatih_proteinima\" title=\"3. Jedite vi\u0161e mlije\u010dnih proizvoda prirodno bogatih proteinima\">3. Jedite vi\u0161e mlije\u010dnih proizvoda prirodno bogatih proteinima<\/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\/kako-unijeti-vise-proteina-u-svoju-prehranu\/#4_Uzivajte_u_proteinskom_shakeu\" title=\"4. U\u017eivajte u proteinskom shakeu\">4. U\u017eivajte u proteinskom shakeu<\/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\/kako-unijeti-vise-proteina-u-svoju-prehranu\/#5_Iskoristite_proteine_%E2%80%8B%E2%80%8Biz_zivotinja\" title=\"5. Iskoristite proteine \u200b\u200biz \u017eivotinja\">5. Iskoristite proteine \u200b\u200biz \u017eivotinja<\/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\/kako-unijeti-vise-proteina-u-svoju-prehranu\/#6_Zamijenite_obicni_kruh_ili_tjesteninu_za_alternativu_od_cjelovitog_zrna_i_dajte_priliku_pseudozitaricama\" title=\"6. Zamijenite obi\u010dni kruh ili tjesteninu za alternativu od cjelovitog zrna i dajte priliku pseudo\u017eitaricama\">6. Zamijenite obi\u010dni kruh ili tjesteninu za alternativu od cjelovitog zrna i dajte priliku pseudo\u017eitaricama<\/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\/kako-unijeti-vise-proteina-u-svoju-prehranu\/#7_Isprobajte_mahunarke_i_orasaste_plodove\" title=\"7. Isprobajte mahunarke i ora\u0161aste plodove\">7. Isprobajte mahunarke i ora\u0161aste plodove<\/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\/kako-unijeti-vise-proteina-u-svoju-prehranu\/#8_Isprobajte_biljne_alternative_za_meso\" title=\"8. Isprobajte biljne alternative za meso\">8. Isprobajte biljne alternative za meso<\/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\/kako-unijeti-vise-proteina-u-svoju-prehranu\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Proteini se<strong> nalaze u svakoj stanici na\u0161eg tijela.<\/strong> Oni pru\u017eaju gra\u0111evinski materijal za gotovo sve stanice na\u0161eg organizma. <strong>Nezamjenjivi su za mi\u0161i\u0107e, kosti, unutarnje organe, kosu ili nokte.<\/strong> Osim toga, oni su kamen temeljac za stvaranje stanica imunolo\u0161kog sustava. Oni su jedan od tri makronutrijenta koje <strong>trebamo unositi u optimalnim koli\u010dinama svaki dan<\/strong>. Na\u0161e tijelo nema neki veliki spremnik proteina koji bi stvarao rezerve na isti na\u010din kao \u0161to je to u slu\u010daju masti ili ugljikohidrata. <strong>Ve\u0107i unos proteina posebno je va\u017ean ako poku\u0161avate smr\u0161aviti ili dobiti mi\u0161i\u0107nu masu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, pratiti unos proteina nije uvijek lako. Rutina radnog tjedna i pretrpani raspored mogu uzrokovati da nam prehrana i unos proteina malo izmaknu kontroli. \u010cest je problem i nepoznavanje na\u010dina sastavljanja pojedinih jela koja su dio na\u0161e prehrane. Kao rezultat toga, jednostavno ne opskrbljujemo svoje tijelo potrebnom koli\u010dinom proteina. To onda mo\u017ee utjecati na nekoliko aspekata na\u0161eg zdravlja, \u0161to \u0107e se u kona\u010dnici odraziti i na sposobnost postizanja na\u0161ih fitnes ciljeva. Zato vam danas iznosimo <strong>u\u010dinkovite savjete kako u svoju prehranu unijeti vi\u0161e proteina i iskoristiti sve 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_konzumiranja_proteina\"><\/span>Prednosti konzumiranja proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unos proteina prvenstveno je <strong>va\u017ean za rast i odr\u017eavanje zdravih mi\u0161i\u0107a, kostiju i tkiva.<\/strong> Osim toga, igra va\u017enu ulogu u mnogim biolo\u0161kim procesima. Kao \u0161to smo tako\u0111er rekli na po\u010detku, \u010dak ni stanice imunolo\u0161kog sustava ne mogu ispravno funkcionirati bez proteina. Ujedno je neophodan za pravilan rad hormonskog sustava i enzimskih reakcija. <span 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\">Ostale prednosti konzumiranja proteina uklju\u010duju:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Metaboli\u010dko ubrzanje<\/strong> &#8211; to je zahvaljuju\u0107i toplinskom u\u010dinku (TEF) proteina, koji je mnogo ve\u0107i nego u slu\u010daju ugljikohidrata i masti. Toplinski u\u010dinak predstavlja energiju potrebnu za metabolizam hranjivih tvari. Njegova koli\u010dina varira od jednog makronutrijenta do drugog. Vrijednost TEF-a za ugljikohidrate je 5-10%. Me\u0111utim, to\u010dniji broj ovisi o njihovoj vrsti. Za masti je 0 &#8211; 3%, a <strong>za proteine \u200b\u200bdo 20 &#8211; 30% njihovog ukupnog<\/strong> <strong>energetskog sadr\u017eaja.<\/strong> U praksi to zna\u010di da \u0107emo, primjerice, na 100 kcal uzetih u obliku proteina zapravo potro\u0161iti oko 70 &#8211; 80 kcal. U slu\u010daju dnevnog unosa proteina od 150 g, <strong>mo\u017eemo sagorjeti dodatnih 180 kcal dnevno.<\/strong> <span style=\"color: #ff6600\">[6\u20137]<\/span><\/li>\n\n\n\n<li><strong>Sni\u017eavanje krvnog tlaka<\/strong> \u2013 Visoki krvni tlak glavni je uzrok sr\u010danog udara, mo\u017edanog udara i kroni\u010dne bolesti bubrega. Na odre\u0111eni pozitivan u\u010dinak proteina na redukciju krvnog tlaka ukazuje i nekoliko studija, koje se uglavnom odnose na biljne proteine. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li><strong>Pomo\u0107 pri regeneraciji nakon treninga ili ozljede<\/strong> \u2013 proteini su glavni gradivni element va\u0161ih tkiva i organa. Brojne studije pokazuju da konzumacija proteina u optimalnim koli\u010dinama mo\u017ee doprinijeti br\u017eoj regeneraciji.<span style=\"color: #ff6600\"> [8\u20139]<\/span><\/li>\n\n\n\n<li><strong>Smanjen apetit<\/strong> \u2013 smanjen apetit rezultat je \u010dinjenice da su proteini najzasitniji od tri osnovna makronutrijenta. Zahvaljuju\u0107i tome, jedete manje porcije hrane s ve\u0107im udjelom proteina, a osim toga mo\u017ee se odgoditi osje\u0107aj gladi.<span 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 konzumiranja proteina\" class=\"wp-image-298841\" style=\"width:843px;height:562px\" title=\"Prednosti konzumiranja proteina\" 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=\"Kolicina_preporucenog_unosa_proteina\"><\/span>Koli\u010dina preporu\u010denog unosa proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dakle, ako znate sve prednosti konzumiranja proteina, vrijeme je da pogledate njihov adekvatan unos. Ali, koliko je proteina dovoljno? Ovisi o nekoliko \u010dimbenika, kao \u0161to su <strong>spol, na\u010din \u017eivota, fitness ciljevi, te\u017eina ili va\u0161a trenutna razina tjelesne aktivnosti.<\/strong> <span 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>Preporu\u010da se da minimalni unos proteina <strong>ne padne ispod 0,8 g po kilogramu tjelesne te\u017eine (TH).<\/strong> Me\u0111utim, ova mala koli\u010dina je relevantna samo za ljude koji \u017eive sjede\u0107im na\u010dinom \u017eivota. Za druge se ova koli\u010dina \u010dini nedostatnom, a <strong>za aktivnije osobe preporu\u010da se raspon od 1,2-1,8 g\/kg TH.<\/strong> Za sporta\u0161e snage ova vrijednost se pomi\u010de jo\u0161 dalje u rasponu od<strong> 1,4\u20132 g \/ kg TH.<\/strong> Me\u0111utim, ni ovaj broj mo\u017eda nije kona\u010dan, a potreba za proteinima mo\u017ee biti ve\u0107a, pogotovo tijekom vrlo zahtjevnog razdoblja treninga i napora da se izgubi te\u017eina ili dobiju mi\u0161i\u0107i. <span 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>O optimalnom unosu proteina bavili smo se i u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/kada-i-koliko-proteina-trebate-unijeti-kako-bi-se-postigli-maksimalni-rezultati\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">Kada i koliko proteina trebate unijeti kako bi se postigli maksimalni rezultati?<\/span><\/strong><\/a> &nbsp;<\/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=\"Savjeti_kako_unijeti_vise_proteina_u_svoju_prehranu\"><\/span>Savjeti kako unijeti vi\u0161e proteina u svoju prehranu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cinjenica je da unos vi\u0161e proteina u na\u0161u prehranu nije neka znanstvena fantastika. Ne zahtijeva ni toliko vremena ni truda. U nastavku mo\u017eete prona\u0107i nekoliko savjeta koji \u0107e vam pomo\u0107i.<\/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_Obratite_paznju_na_sadrzaj_proteina_u_svakom_obroku\"><\/span>1. Obratite pa\u017enju na sadr\u017eaj proteina u svakom obroku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U slu\u010daju proteina, nije va\u017ena samo ukupna koli\u010dina koju pojedete, ve\u0107 i koli\u010dina proteina <strong>zastupljena u pojedinom obroku.<\/strong> Me\u0111utim, to bi tako\u0111er trebalo uklju\u010divati \u200b\u200buravnote\u017een omjer svih makronutrijenata, tj. ne samo proteina nego i ugljikohidrata i masti. Za proteine, nekoliko studija preporu\u010duje da imate oko 20-30 grama po obroku. Ako je ta koli\u010dina sadr\u017eana u svakom od va\u0161ih 5 obroka dnevno i odgovara va\u0161em optimalnom dnevnom unosu proteina, mo\u017ee vam pomo\u0107i u boljoj izgradnji i odr\u017eavanju mi\u0161i\u0107ne mase. Druga studija tada preporu\u010duje da maksimalna doza proteina pri izgradnji mi\u0161i\u0107ne mase bude 0,55 g\/kg\/obrok. Za pojedinca od 70 kg bilo bi idealno 38,5 g proteina, najmanje \u010detiri obroka dnevno. <span 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=\"35542,28621,49360,7748,7746,54667,5968,28324,34501,30248,48406,28621,30271,5012,28693,53080,53113\" ><\/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\">U kojim namirnicama proteina obi\u010dno nedostaje i kako ih nadopuniti?<\/h3>\n\n\n\n<p>Mnogim \u010desto konzumiranim namirnicama mo\u017eda nedostaje potrebna koli\u010dina proteina. To su uglavnom zobene pahuljice, salate od <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>, slatki deserti ili grickalice. Me\u0111utim, svaki od njih mo\u017ee se u\u010dinkovito pobolj\u0161ati i obogatiti potrebnom dozom proteina. Kako to u\u010diniti? Zapravo je vrlo jednostavno:<\/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>Mo\u017eete <strong>dodati <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">proteine<\/span><\/a><\/strong> \u200b\u200bu \u017eitarice ili <a href=\"https:\/\/gymbeam.hr\/instant-zobena-kasa-instant-oats-1000g-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">zobene pahuljice<\/span><\/a>.<\/li>\n\n\n\n<li>Salata od povr\u0107a mo\u017ee se upotpuniti, primjerice, dodavanjem <strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletine<\/a>, mozzarelle, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tuna-hr\/\" class=\"ek-link\">tune <\/a>ili srdela.<\/strong><\/li>\n\n\n\n<li>Pristojan sadr\u017eaj proteina obi\u010dno nedostaje u slatkoj hrani, poput popularnih <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/palacinke-hr-2\/\" class=\"ek-link\">pala\u010dinki<\/a>. Postoji i njihova <strong><span style=\"color: #ff6600\"><a aria-label=\"proteinska verzija (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinska verzija<\/a><\/span> <\/strong>od koje mo\u017eete pripremiti i ukusne vafle. U jednoj porciji takvih pala\u010dinki <strong>dobit \u0107ete do 20,5 g proteina<\/strong>. Drugo rje\u0161enje mo\u017ee biti dodavanje odgovaraju\u0107eg mlije\u010dnog proizvoda kao \u0161to je Skyr, gr\u010dki jogurt s 0% masti ili svje\u017ei sir.<\/li>\n\n\n\n<li>Jednako u\u010dinkovito mo\u017eete pripremiti i peciva, torte i sli\u010dne poslastice. Samo <strong>dodajte proteine \u200b\u200bu tijesto<\/strong> i lako mo\u017eete pove\u0107ati njihov udio i do 30 grama. Isto vrijedi i za <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/smoothie-hr\/\" class=\"ek-link\">smoothieje<\/a>, gdje opet mo\u017eete jednostavno dodati neki odgovaraju\u0107i mlije\u010dni proizvod.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i ovim savjetima dobit \u0107ete puno uravnote\u017eeniji i slo\u017eeniji obrok koji \u0107e vas zadovoljiti i pouzdano osigurati sve potrebne hranjive tvari. \u017delite li saznati vi\u0161e o takvoj prehrani i spoznati koji je idealan sastav hrane, svakako pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo?<\/span><\/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=\"Proteini bi trebali biti dio svakog obroka\" class=\"wp-image-298713\" style=\"width:843px;height:563px\" title=\"Proteini bi trebali biti dio svakog 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_Posegnite_za_brzim_grickalicama_bogatim_proteinima\"><\/span>2. Posegnite za brzim grickalicama bogatim proteinima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Grickalice su izvrstan na\u010din da svojoj prehrani dodate vi\u0161e proteina. Naravno, pritom ne mislimo na klasi\u010dni \u010dips, krekere ili slatki\u0161e. Njihov sastav obi\u010dno ima previ\u0161e masti i \u0161e\u0107era, uz minimalnu dozu proteina. Osim toga, takve poslastice imaju visoku dozu kalorija. Dakle, kada govorimo o grickalicama, <strong>mislimo na njihove zdravije varijante.<\/strong> Sre\u0107om, danas \u017eivimo u vremenu kada su na\u0161e mogu\u0107nosti gastronomije raznovrsnije nego ikad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/proteinski-chips-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Proteinski \u010dips<\/strong><\/span><\/a> mo\u017ee biti savr\u0161ena zamjena za pr\u017eeni krumpir. Posjeduje uravnote\u017een sastav, <strong>visok udio vlakana i sadr\u017ei kvalitetne proteine \u200b\u200bgra\u0161ka.<\/strong> No, u njemu \u0107ete prona\u0107i i ve\u0107u koli\u010dinu kalorija, pa ga treba unositi u razumnoj koli\u010dini i unutar svoje uravnote\u017eene prehrane. Ako ste ljubitelj slatkoga i volite <a href=\"https:\/\/gymbeam.hr\/blog\/tamna-cokolada-koje-su-njezine-prednosti-za-zdravlje-i-mrsavljenje\/\"><span style=\"color: #ff6600\">\u010dokoladu<\/span><\/a>, i tada postoji rje\u0161enje za vas. Rije\u010d je o ukusnoj<a href=\"https:\/\/gymbeam.hr\/fitcheat-protein-chocolate-gymbeam.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\"> Fitcheat proteinskoj \u010dokoladi<\/span> <\/strong><\/a><strong>koja sadr\u017ei do 21,6 g proteina i 10 puta manji udio \u0161e\u0107era od klasi\u010dne prosje\u010dne \u010dokolade.<\/strong> Me\u0111utim, me\u0111u vrlo popularnim grickalicama bogatim proteinima su i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">proteinske plo\u010dice<\/span><\/strong><\/a>, <a href=\"https:\/\/gymbeam.hr\/moimuv-protein-milkshake-gymbeam.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">milkshake<\/span><\/strong><\/a>, <a href=\"https:\/\/gymbeam.hr\/beef-jerky-original-gymbeam.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">beef jerky<\/span><\/strong><\/a>ili <a href=\"https:\/\/gymbeam.hr\/moimuv-protein-cookie-gymbeam.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">kola\u010di\u0107i<\/span><\/strong><\/a>. Njihova velika prednost je \u0161to ih mo\u017eete imati pri ruci u svakom trenutku i u\u017eivati \u200b\u200bu svojoj dozi proteina u \u0161koli ili na poslu. Dodate li im vo\u0107e, dobit \u0107ete idealan i nutritivno bogat me\u0111uobrok, koji je zgodan i kada idete na izlete.<\/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=\"Posegnite za brzim grickalicama bogatim proteinima\" class=\"wp-image-298728\" style=\"width:843px;height:562px\" title=\"Posegnite za brzim grickalicama bogatim proteinima\" 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_Jedite_vise_mlijecnih_proizvoda_prirodno_bogatih_proteinima\"><\/span>3. Jedite vi\u0161e mlije\u010dnih proizvoda prirodno bogatih proteinima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mlije\u010dni proizvodi su op\u0107enito izvrstan izvor proteina. Njihova prednost je \u0161to sadr\u017ee i <strong>mnoge druge va\u017ene hranjive tvari poput kalcija i <span style=\"color: #ff6600\">vitamina D<\/span>.<\/strong> Osim toga, prema studiji iz 2015., mlije\u010dni proizvodi bi mogli <strong>pomo\u0107i pri gubitku kilograma<\/strong>. To je zato \u0161to pove\u0107avaju koncentraciju peptida (GLP-1 i PYY). Oni signaliziraju mozgu osje\u0107aj sitosti i, izme\u0111u ostalog, usporavaju i pra\u017enjenje \u017eeluca.<span style=\"color: #ff6600\"> [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\">Popularni izvori mlije\u010dnih proteina uklju\u010duju:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poluobrano mlijeko 1,5% (cca. 3,3 g proteina \/ 100 ml)<\/li>\n\n\n\n<li>Gr\u010dki jogurt s 0% masti (cca. 10 g proteina \/ 100 g)<\/li>\n\n\n\n<li>Eidam sir 30% (cca. 27 g proteina \/ 100 g)<\/li>\n\n\n\n<li>Ov\u010dji sir (cca. 17 g proteina \/ 100 g)<\/li>\n\n\n\n<li>Skyr (pribli\u017eno 12 g proteina \/ 100 g)<\/li>\n\n\n\n<li>Lagani svje\u017ei sir (cca. 12 g proteina \/ 100 g)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">Svje\u017ei sir<\/a> (cca. 12 g proteina \/ 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_Uzivajte_u_proteinskom_shakeu\"><\/span>4. U\u017eivajte u proteinskom shakeu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinski shake je vrlo <strong>brz i prakti\u010dan na\u010din da unesete vi\u0161e proteina u svoju prehranu.<\/strong> Pomo\u0107i \u0107e vam da ispunite dnevni unos i mo\u017eete ga konzumirati u bilo koje doba dana. Sve \u0161to trebate u\u010diniti je pomije\u0161ati svoj omiljeni okus s vodom ili mlijekom i nastaje ukusan napitak. Jedna porcija prosje\u010dnog proteina sirutke mo\u017ee vam ponuditi oko 20 g proteina (oko 120 kcal). Me\u0111utim, to\u010dnija koli\u010dina ovisi o odre\u0111enoj vrsti proteina. Ako imate vi\u0161e vremena i \u017eelite obogatiti sastav svog proteinskog shakea, poku\u0161ajte dodati <strong><a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">maslac od kikirikija<\/span><\/a>, gr\u010dki jogurt, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" class=\"ek-link\">chia sjemenke<\/a><\/span><\/strong> ili razno vo\u0107e. Nakon mije\u0161anja ovih sastojaka, va\u0161e dobiveno pi\u0107e ne samo da \u0107e dobiti bolji okus, ve\u0107 i vi\u0161e proteina i vrijednih dodatnih hranjivih tvari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dopunite li doru\u010dak proteinskim shakeom, mo\u017eete dobiti jo\u0161 malo proteina i pove\u0107ati osje\u0107aj sitosti. Me\u0111utim, njegova konzumacija je idealna nakon zavr\u0161etka treninga. Konzumacija <strong>20-25 g proteina neposredno nakon vje\u017ebanja poma\u017ee u br\u017eoj regeneraciji mi\u0161i\u0107ne mase o\u0161te\u0107ene treningom.<\/strong> Me\u0111utim, va\u017eno je osigurati da va\u0161 ukupni dnevni unos proteina bude optimalan.<span 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 u proteinskom shakeu\" class=\"wp-image-298732\" style=\"width:843px;height:552px\" title=\"U\u017eivajte u proteinskom shakeu\" 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>Protein kazeina tako\u0111er je popularan na\u010din pove\u0107anja unosa proteina. Njegov prirodni izvor je kravlje mlijeko. Kazein \u010dini oko 80% ukupnog proteina u mlijeku, a preostalih 20% je sirutka. Naj\u010de\u0161\u0107e se nalazi u obliku <a href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">micelarnog kazeina<\/span><\/a>. Njegova glavna prednost je<strong> spora apsorpcija i postupno osloba\u0111anje aminokiselina<\/strong>, \u0161to ga \u010dini popularnim no\u0107nim dodatkom. No, idealan je i za dulja razdoblja bez hrane tijekom dana. Ako ga odlu\u010dite konzumirati nave\u010der, omogu\u0107it \u0107e va\u0161em tijelu <strong>stalnu opskrbu aminokiselinama tijekom cijele no\u0107i i tako mo\u017ee podr\u017eati rast ili regeneraciju mi\u0161i\u0107ne mase.<\/strong> <span style=\"color: #ff6600\">[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_Iskoristite_proteine_%E2%80%8B%E2%80%8Biz_zivotinja\"><\/span>5. Iskoristite proteine \u200b\u200biz \u017eivotinja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteini \u017eivotinjskog porijekla i dalje su me\u0111u najboljima. Njihov najbolji izvor je meso, koje vam mo\u017ee <strong>ponuditi visok sadr\u017eaj proteina s idealnim spektrom esencijalnih aminokiselina.<\/strong> Me\u0111utim, specifi\u010dne vrijednosti ovise o vrsti samog mesa. Idealno je odabrati ono meso koje ne sadr\u017ei nepotrebnu koli\u010dinu masno\u0107a. To su, primjerice, <strong>pile\u0107a i pure\u0107a prsa, ze\u010devi ili nemasna <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/govedina-hr\/\" class=\"ek-link\">govedina<\/a>.<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">Riba<\/a>, koja tako\u0111er sadr\u017ei velike koli\u010dine <a href=\"https:\/\/gymbeam.hr\/zdrave-masti\" class=\"ek-link\"><span style=\"color: #ff6600\">zdravih masti<\/span><\/a>, tako\u0111er je izvrstan izvor proteina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrave masti tako\u0111er <strong>podr\u017eavaju imunolo\u0161ki sustav, pobolj\u0161avaju rad mozga i mogu utjecati na krvni tlak ili razinu kolesterola.<\/strong> Po sadr\u017eaju bjelan\u010devina, <a href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">tuna<\/span><\/strong><\/a> se posebno isti\u010de me\u0111u ribom koja <strong>nudi do 24 g proteina \/ 100 g.<\/strong> Mo\u017ee se pripremiti na mnogo razli\u010ditih na\u010dina, na primjer, <a href=\"https:\/\/gymbeam.hr\/blog\/brza-salata-s-tunom-indijskim-orascicima-i-beskalorijskim-umakom\/\" class=\"ek-link\"><span style=\"color: #ff6600\">brza salata s tunom, indijskim ora\u0161\u010di\u0107ima i beskalorijskim umakom<\/span><\/a>. <a href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">Bjelanjak<\/span><\/a> s udjelom od 10 g proteina \/ 100 g tako\u0111er mo\u017ee biti dobar izvor \u017eivotinjskih proteina i zdravih masti. Umjesto da jedete cijela jaja, mo\u017eete ih koristiti, primjerice, u na\u0161im ukusnim receptima koje \u0107ete prona\u0107i u \u010dlanku<span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tri-recepta-s-jajima-za-dorucak\/\" class=\"ek-link\"> Jaja za doru\u010dak na tri razli\u010dita na\u010dina.<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ukusnu inspiraciju o tome kako koristiti \u017eivotinjske izvore proteina, svakako posjetite na\u0161u rubriku <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">fitness recepti<\/span><\/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_Zamijenite_obicni_kruh_ili_tjesteninu_za_alternativu_od_cjelovitog_zrna_i_dajte_priliku_pseudozitaricama\"><\/span>6. Zamijenite obi\u010dni kruh ili tjesteninu za alternativu od cjelovitog zrna i dajte priliku pseudo\u017eitaricama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hrana od cjelovitih \u017eitarica sadr\u017ei va\u017enije hranjive tvari, uklju\u010duju\u0107i <a href=\"https:\/\/gymbeam.hr\/jabucna-vlakna-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>vlakna<\/strong><\/span><\/a>, <strong>vitamine, minerale i antioksidanse<\/strong>, u odnosu na njihove rafinirane verzije. Osim toga, mogu vam u\u010dinkovito <strong>pomo\u0107i pove\u0107ati unos proteina<\/strong>. Na primjer, pseudo\u017eitarica <a href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">kvinoja<\/span> <\/strong><\/a><strong>sadr\u017ei 14 g proteina \/ 100 g<\/strong>. Mo\u017ee se pripremiti kao prilog umjesto ri\u017ee koja ima oko 10 g manje proteina. No, kvinoja je prikladna i za <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-salata-od-kvinoje-na-3-razlicita-nacina\/\" class=\"ek-link\"><span style=\"color: #ff6600\">razne salate<\/span><\/a>, slane ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinska-kvinoja-s-bogatim-okusom-cokolade-i-banane\/\" class=\"ek-link\">slatke deserte<\/a>. [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 dati prednost hrani od cjelovitih \u017eitarica u odnosu na njihove rafinirane verzije. To mo\u017ee biti <a href=\"https:\/\/gymbeam.hr\/organska-razena-tjestenina-u-obliku-spirale-country-life.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">tjestenina<\/span><\/strong><\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-pir-bulgur-country-life.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">bulgur<\/span><\/strong><\/a>, <a href=\"https:\/\/gymbeam.hr\/integralni-couscous-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>kus-kus<\/strong><\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/cestoviny-noodles-340-g-diet-food.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">\u0161pageti<\/span><\/strong><\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riza-hr\/\" class=\"ek-link\">ri\u017ea<\/a>. Prikladne su i <a href=\"https:\/\/gymbeam.hr\/instant-kasa-od-heljde-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>heljda<\/strong><\/span><\/a>, <strong>amarant<\/strong> ili <span style=\"color: #ff6600\"><strong>divlja ri\u017ea<\/strong><\/span>. Tako\u0111er treba spomenuti kruh od cjelovitog bra\u0161na, koji \u010desto ima iznena\u0111uju\u0107e visok udio biljnih proteina. Jedna kri\u0161ka integralnog kruha od 43 grama mo\u017ee <strong>sadr\u017eavati do 5 grama proteina<\/strong>. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O mogu\u0107nostima njezine pripreme pi\u0161emo u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/quinoa-fitnes-recepti-s-ovom-cudesnom-namirnicom\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Kvinoja: Fitnes recepti s ovom \u010dudesnom namirnicom.<\/strong><\/span><\/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=\"7_Isprobajte_mahunarke_i_orasaste_plodove\"><\/span>7. Isprobajte mahunarke i ora\u0161aste plodove<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mahunarke su jako dobar izbor za pove\u0107anje unosa proteina. To uklju\u010duje <strong>sve vrste <a href=\"https:\/\/gymbeam.hr\/mungo-grah-green-apotheke.html\" class=\"ek-link\"><span style=\"color: #ff6600\">graha<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/crna-leca-green-apotheke.html\" target=\"_blank\" aria-label=\"le\u0107e  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">le\u0107e<\/span> <\/a>i soje.<\/strong> Osim \u0161to vam nude kvalitetne proteine, tako\u0111er su <strong>izvrstan izvor vlakana, \u0161to je korisno za zdravu probavu.<\/strong> Zajedno sa slo\u017eenim ugljikohidratima mogu vas dugotrajno zasititi i posjeduju visok sadr\u017eaj antioksidansa. Konzumacija mahunarki povezana je sa sni\u017eavanjem LDL kolesterola i smanjenjem rizika od sr\u010danih bolesti. <span 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\">Popularne vrste mahunarki uklju\u010duju:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\">crveni grah<\/span> (cca. 23 g proteina \/ 100 g)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/tjestenina\/leca\" class=\"ek-link\"><span style=\"color: #ff6600\">crvena le\u0107a<\/span><\/a> (cca. 24 g proteina \/ 100 g)<\/li>\n\n\n\n<li>slanutak (cca. 19 g proteina \/ 100 g)<\/li>\n\n\n\n<li>zeleni gra\u0161ak (cca. 23 g proteina \/ 100 g)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/mungo-grah-green-apotheke.html\" class=\"ek-link\"><span style=\"color: #ff6600\">mungo grah<\/span><\/a> (cca. 23 g proteina \/ 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>Mo\u017eete pripremiti<a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tradicionalni-meksicki-chilli-con-carne-s-rizom\/\" class=\"ek-link\"><span style=\"color: #ff6600\"> tradicionalni meksi\u010dki chilli con carne<\/span> <\/a>ili <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-burrito-za-brzi-dorucak-s-grahom-avokadom-i-jajima\/\" class=\"ek-link\"><span style=\"color: #ff6600\">burrito za brzi doru\u010dak<\/span><\/a> s crvenim grahom. Ako vi\u0161e volite lak\u0161a jela, probajte <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-lagana-salata-od-lece-s-pecenom-mrkvom-avokadom-i-feta-sirom\/\" class=\"ek-link\">laganu salatu od le\u0107e s pe\u010denom mrkvom, avokadom i feta sirom.<\/a> Za ljubitelje <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/slanutak-hr\/\" class=\"ek-link\">slanutka <\/a>preporu\u010damo <span style=\"color: #ff6600\">veganski curry<\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete poku\u0161ati i<strong> s grickalicama u obliku ora\u0161astih plodova<\/strong>. <a href=\"https:\/\/gymbeam.hr\/bademi-raw-1.html\" class=\"ek-link\"><span style=\"color: #ff6600\">Bademi,<\/span><\/a> <a href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" class=\"ek-link\"><span style=\"color: #ff6600\">indijski ora\u0161\u010di\u0107i<\/span> <\/a>i <a href=\"https:\/\/gymbeam.hr\/pistacije-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">pistacije<\/span><\/a> izvrsni su jer mogu zamijeniti prera\u0111enu ili slatku hranu. Ugodnog su okusa i osim vlakana, odli\u010dan su izvor proteina. Naime, <strong>pistacija ima 21 g \/ 100 g, indijski orah sadr\u017ei 18 g \/ 100 g, a u bademima \u0107ete na\u0107i 21 g proteina \/ 100 g<\/strong>. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/maslac\" class=\"ek-link\">Maslaci od ora\u0161astih plodova<\/a><\/span>, koji omogu\u0107uju \u0161iroku primjenu u kuhinji, tako\u0111er su svakako vrijedni pa\u017enje. No, prilikom njihove konzumacije va\u017eno je ne zaboraviti na relativno visoki udio kalorija i uklju\u010diti ih u uravnote\u017eenu prehranu.<\/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=\" Isprobajte mahunarke i ora\u0161aste plodove\" class=\"wp-image-298747\" style=\"width:843px;height:566px\" title=\" Isprobajte mahunarke i ora\u0161aste plodove\" 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_Isprobajte_biljne_alternative_za_meso\"><\/span>8. Isprobajte biljne alternative za meso<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alternative za meso na biljnoj bazi vrlo su popularne me\u0111u veganima i vegetarijancima. Me\u0111utim, mo\u017eete im dati priliku \u010dak i ako vi\u0161e volite klasi\u010dno meso. Okusit \u0107ete ne\u0161to novo, a pritom \u0107ete biti opskrbljeni <strong>svim potrebnim hranjivim tvarima, uklju\u010duju\u0107i i bogatu porciju proteina.<\/strong> <span 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>Jedna od najpoznatijih biljnih zamjena za meso je <a href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" class=\"ek-link\"><span style=\"color: #ff6600\">seitan<\/span><\/a>, koji se proizvodi od glutena. Za razliku od soje, svojim izgledom i teksturom podsje\u0107a na pravo meso. Ima <strong>visok udio proteina (do 13 g \/ 100 g)<\/strong> i nizak udio masti. Mo\u017eete ga pr\u017eiti, pe\u0107i ili \u010dak pe\u0107i na ro\u0161tilju. Stoga se vrlo lako mo\u017ee uklopiti u razne recepte. Druga povrtna alternativa mesu je <a href=\"https:\/\/gymbeam.hr\/bio-tofu-vanavita.html\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>tofu<\/strong><\/span><\/a>,<strong> koji u BIO kvaliteti ima 7,2 g proteina \/ 100 g i <a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" class=\"ek-link\"><span style=\"color: #ff6600\">BIO tempeh<\/span><\/a><\/strong> <strong>sa 17,8 g proteina \/ 100 g<\/strong>. Izvrsne recepte za<a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskavi-odresci-od-tofua\/\" class=\"ek-link\"><span style=\"color: #ff6600\"> hrskave odreske od tofua<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-posuda-batata-s-tofuom-i-preljevom-od-indijskih-orascica\/\" class=\"ek-link\"><span style=\"color: #ff6600\">batat s tofuom i preljevom od indijskih ora\u0161\u010di\u0107a<\/span><\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/tofu-proteinski-cheesecake-recept\/\" class=\"ek-link\"><span style=\"color: #ff6600\">tofu proteinski cheesecake<\/span><\/a> svakako vrijedi pogledati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas ova tema vi\u0161e zanima, svakako pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">Biljne alternative mesu: Koje su najbolje, koliko proteina sadr\u017ee i mogu li u potpunosti zamijeniti meso?<\/span><\/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=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ubrzani na\u010din \u017eivota \u010desto remeti na\u0161e prehrambene navike. To se onda odra\u017eava na ukupni unos proteina, \u0161to u mnogim slu\u010dajevima mo\u017eda nije idealno. Me\u0111utim, kao \u0161to ste upravo gore pro\u010ditali, zakamuflirati ga u prili\u010dno normalnu prehranu mo\u017eda ne\u0107e biti tako te\u0161ko kao \u0161to ste u po\u010detku mislili. Samo obratite pozornost na svaki obrok u danu kako bi <strong>sve va\u0161e porcije sadr\u017eavale uravnote\u017eenu koli\u010dinu proteina<\/strong>. Osim toga, na putu, na poslu ili u \u0161koli mo\u017eete koristiti ukusne grickalice bogate proteinima, koje \u0107e vas tako\u0111er savr\u0161eno zadovoljiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koliki je va\u0161 dnevni unos proteina? Poku\u0161avate li proteine uklju\u010diti u svaki obrok ili se ipak trebate vi\u0161e potruditi? Ako vam se \u010dlanak svidio, ne ustru\u010davajte se podijeliti ga kako bi i va\u0161i prijatelji saznali kako svoju prehranu mogu obogatiti optimalnom koli\u010dinom proteina.<\/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 li svojoj prehrani dodati vi\u0161e proteina? U dana\u0161njem \u010dlanku iznosimo u\u010dinkovite savjete koji \u0107e vam pomo\u0107i.<\/p>\n","protected":false},"author":120,"featured_media":298766,"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":[135],"tags":[7352,6272,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-306420","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-proteini-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>Kako unijeti vi\u0161e proteina u svoju prehranu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u017delite li svojoj prehrani dodati vi\u0161e proteina? 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