{"id":307556,"date":"2021-02-19T13:22:00","date_gmt":"2021-02-19T12:22:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=307556"},"modified":"2024-06-01T21:35:33","modified_gmt":"2024-06-01T19:35:33","slug":"kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/","title":{"rendered":"Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic?"},"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-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/#10_korakov_za_dolocitev_optimalnega_vnosa_energije\" title=\"10 korakov za dolo\u010ditev optimalnega vnosa energije\">10 korakov za dolo\u010ditev optimalnega vnosa energije<\/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-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/#1_Zapisite_si_osnovne_podatke_o_sebi\" title=\"1. Zapi\u0161ite si osnovne podatke o sebi\">1. Zapi\u0161ite si osnovne podatke o sebi<\/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-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/#2_Izracunajte_BMR_%E2%80%93_bazalno_presnovo\" title=\"2. Izra\u010dunajte BMR &#8211; bazalno presnovo\">2. Izra\u010dunajte BMR &#8211; bazalno presnovo<\/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-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/#3_Dolocanje_zahtev_vase_sluzbe_in_zivljenjskega_sloga\" title=\"3. Dolo\u010danje zahtev va\u0161e slu\u017ebe in \u017eivljenjskega sloga\">3. Dolo\u010danje zahtev va\u0161e slu\u017ebe in \u017eivljenjskega sloga<\/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-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/#4_Dolocanje_zahtevnosti_sportnih_aktivnosti\" title=\"4. Dolo\u010danje zahtevnosti \u0161portnih aktivnosti\">4. Dolo\u010danje zahtevnosti \u0161portnih aktivnosti<\/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-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/#5_Dolocanje_celotne_intenzivnosti_povprecnega_dneva_v_tednu_in_povprecnega_vnosa_energije\" title=\"5. Dolo\u010danje celotne intenzivnosti povpre\u010dnega dneva v tednu in povpre\u010dnega vnosa energije\">5. Dolo\u010danje celotne intenzivnosti povpre\u010dnega dneva v tednu in povpre\u010dnega vnosa energije<\/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-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/#6_Upostevanje_kolicine_energije_ki_je_potrebna_za_predelavo_hranil_iz_hrane_toplotni_ucinek_hrane\" title=\"6. Upo\u0161tevanje koli\u010dine energije, ki je potrebna za predelavo hranil iz hrane (toplotni u\u010dinek hrane)\">6. Upo\u0161tevanje koli\u010dine energije, ki je potrebna za predelavo hranil iz hrane (toplotni u\u010dinek hrane)<\/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-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/#7_Optimalna_prilagoditev_makrohranil_za_vzdrzevanje_telesne_teze_in_dobre_kondicije\" title=\"7. Optimalna prilagoditev makrohranil za vzdr\u017eevanje telesne te\u017ee in dobre kondicije\">7. Optimalna prilagoditev makrohranil za vzdr\u017eevanje telesne te\u017ee in dobre kondicije<\/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-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/#Kako_shujsati_Prilagodite_vnos_energije_in_hranil_za_hujsanje\" title=\"Kako shuj\u0161ati? Prilagodite vnos energije in hranil za huj\u0161anje\">Kako shuj\u0161ati? Prilagodite vnos energije in hranil za huj\u0161anje<\/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-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/#9_Kako_se_zrediti_in_pridobiti_misice_Prilagodite_vnos_energije_in_hranil_za_pridobivanje_misic\" title=\"9. Kako se zrediti in pridobiti mi\u0161ice? Prilagodite vnos energije in hranil za pridobivanje mi\u0161ic\">9. Kako se zrediti in pridobiti mi\u0161ice? Prilagodite vnos energije in hranil za pridobivanje mi\u0161ic<\/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-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/#10_Kako_pretvoriti_stevilko_in_makrohranila_v_prehrano\" title=\"10. Kako pretvoriti \u0161tevilko in makrohranila v prehrano?\">10. Kako pretvoriti \u0161tevilko in makrohranila v prehrano?<\/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-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/#Kaksna_je_lekcija_in_kaj_je_Katarini_pomagalo_v_najvecji_mozni_meri\" title=\"Kak\u0161na je lekcija in kaj je Katarini pomagalo v najve\u010dji mo\u017eni meri?\">Kak\u0161na je lekcija in kaj je Katarini pomagalo v najve\u010dji mo\u017eni meri?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Velika ve\u010dina na\u0161ih vsakodnevnih rutin oblikuje na\u0161e \u017eivljenje<\/strong> in mo\u010dno vpliva na to, katero hrano imamo raje, ne glede na to, ali \u017eivimo aktivno ali se raje usedemo in si ogledamo novo TV serijo ali film.&nbsp;Nekako smo navajeni svojega \u017eivljenjskega sloga, ko spremenimo le nekaj najljub\u0161ih jedi in si morda sploh ne moremo predstavljati dneva brez jutranje skodelice kave s sladkih pecivom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar si <strong>vsako leto \u017eelimo &#8220;nekaj narediti&#8221; zase<\/strong>, takoj ko se za\u010dne pomlad in nam pride prav toplej\u0161e vreme, pred po\u010ditnicami, od ponedeljka naprej, poleti ali pred dru\u017ebenimi dogodki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bilo je \u017ee dovolj jalovih poskusov, ki so se kon\u010dali z neuspehom.&nbsp;Pokazali vam bomo, <strong>kako tokrat ravnati prav, in ugotoviti, kako bi morali ravnati na dolgi rok in ne le en mesec<\/strong> po najnovej\u0161em prehranskem na\u010drtu.<\/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\">Optimalni vnos energije je klju\u010d do izgube telesne te\u017ee, pridobivanja mi\u0161ic ali ohranjanja dobre kondicije.<\/h3>\n\n\n\n<p>Vozila delujejo po zaslugi goriv, rastline cvetijo in rastejo po zaslugi fotosinteze, ljudje pa energijo za \u017eivljenje pridobivamo s hrano in re\u017eimom pitja.&nbsp;Prav uravnote\u017eeno energijsko ravnovesje, <strong>dolgoro\u010dno in povpre\u010dno ravnovesje med vnosom energije in porabo energije, je tisto, ki zagotavlja, da vzdr\u017eujemo telesno te\u017eo<\/strong> in ne pridobivamo ali izgubljamo telesne te\u017ee.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar je <strong>za ve\u010dino ljudi optimalen vnos energije kot bog.<\/strong>&nbsp;Vsi nekako sumijo, da obstaja, a ga \u0161e nih\u010de ni videl.&nbsp;Toda ta optimalni vnos energije si bomo ogledali podrobneje.<\/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.cz\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg\" alt=\"Kako prilagoditi vnos energije za huj\u0161anje ali pridobivanje mi\u0161ic\" class=\"wp-image-187157\" style=\"width:843px;height:563px\" title=\"Kako prilagoditi vnos energije za huj\u0161anje ali pridobivanje mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8996-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_korakov_za_dolocitev_optimalnega_vnosa_energije\"><\/span>10 korakov za dolo\u010ditev optimalnega vnosa energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sodobna znanstvena spoznanja in desetletja raziskav ka\u017eejo, da vnos energije z ustreznim razmerjem makrohranil dolo\u010da, ali bomo ohranili, pridobili ali izgubili telesno te\u017eo.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za primer vzemimo Katarino. Pred kratkim se je za\u010dela ukvarjati s \u0161portom in bi rada okrepila svojo postavo in morda izgubila kak\u0161en kilogram. Vendar Katarina ne ve, koliko energije in makrohranil bi morala zau\u017eiti. Z na\u0161imi navodili lahko Katarini uspe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var 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Zapi\u0161ite si osnovne podatke o sebi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bo rezultat vnosa energije \u010dim bolj natan\u010den, moramo vedeti veliko trenutnih podatkov o sebi.O katarini v<\/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><strong>Vedeti moramo:<\/strong> spol, starost, vi\u0161ino (cm), te\u017eo (kg), po mo\u017enosti % telesne ma\u0161\u010dobe in zahteve glede \u017eivljenjskega sloga z vidika slu\u017ebe\/\u0161tudija in \u0161portnih aktivnosti<\/li>\n\n\n\n<li><strong>V idealnem primeru moramo<\/strong> poznati tudi trenutni vnos energije in hranil, ki jih uporabljamo za vzdr\u017eevanje telesne te\u017ee za obdobje 1 tedna.<\/li>\n<\/ul>\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\">O Katarini vemo vse potrebno:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Katarina je stara 27 let, visoka 180 cm, tehta 80 kilogramov in ne pozna % svoje telesne ma\u0161\u010dobe<\/li>\n\n\n\n<li>Z iskrenim tedenskim vnosom v prehranski kalkulator (<a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal<\/a>, <a href=\"https:\/\/www.yazio.com\/en\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Yazio<\/a>) je ugotovila, da je njen povpre\u010dni dnevni vnos energije, s katerim vzdr\u017euje stabilno telesno te\u017eo, 2.700 kcal.<\/li>\n\n\n\n<li>Katarina dela v pisarni kot administrativna delavka in ve\u010dino \u010dasa pre\u017eivi za ra\u010dunalnikom. Prosti \u010das pre\u017eivlja s kuhanjem, branjem, gledanjem TV serij s fantom in dru\u017eino. \u010ce je mogo\u010de, se s fantom odpravi na izlet \u010dez vikend in vikende pre\u017eivi aktivno.<\/li>\n\n\n\n<li>Katarina gre trikrat na teden po eno uro v telovadnico na kro\u017eni trening in dvakrat na teden po eno uro plava.<\/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=\"2_Izracunajte_BMR_%E2%80%93_bazalno_presnovo\"><\/span>2. Izra\u010dunajte BMR &#8211; bazalno presnovo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Energija, skrita pod izrazom <strong>bazalna presnova, je koli\u010dina energije, ki je potrebna za popolno ohranjanje osnovnih telesnih funkcij.<\/strong>&nbsp;Lahko si jo predstavljamo kot sprostitev v postelji ali na kav\u010du brez nadaljnje aktivnosti.&nbsp;Za ve\u010dino od nas ta komponenta predstavlja <strong>60-75% celotne porabe energije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po internetu potuje ogromno bolj ali manj natan\u010dnih kalkulatorjev za izra\u010dun bazalne presnove.&nbsp;Izra\u010dun si lahko olaj\u0161amo z uporabo na\u0161ega <a href=\"https:\/\/gymbeam.si\/blog\/spletni-bmr-kalkulator\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>GymBeam spletnega kalkulatorja BMR.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za splo\u0161no sliko in razumevanje vpra\u0161anja pa bomo izra\u010dun opravili tudi na papirju.<\/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\">Izra\u010dun BMR brez poznavanja % telesne ma\u0161\u010dobe<\/h3>\n\n\n\n<p>Mifflin-St. Jeorjeva ena\u010dba je <strong>ena najbolj natan\u010dnih ena\u010db za izra\u010dun BMR, <\/strong>zato jo uporabljajo \u0161tevilni kakovostnej\u0161i spletni kalkulatorji.&nbsp;Oglejmo si ena\u010dbo.<\/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><strong>Za mo\u0161ke:<\/strong> 10 x telesna te\u017ea v kilogramih + 6,25 x vi\u0161ina v centimetrih &#8211; 5 x starost v letih + 5<\/li>\n\n\n\n<li><strong>Za \u017eenske:<\/strong> 10 x telesna te\u017ea v kilogramih + 6,25 x vi\u0161ina v centimetrih &#8211; 5 x starost &#8211; 161<\/li>\n\n\n\n<li><strong>Katarina je izra\u010dunala:<\/strong> 10 x 80 kg + 6,12 x 180 cm &#8211; 5 x 27 let &#8211; 161 = 1 629 kcal<\/li>\n<\/ul>\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\">Izra\u010dun BMR s poznavanjem % telesne ma\u0161\u010dobe<\/h3>\n\n\n\n<p>Katch-McArdlejeva ena\u010dba <strong>izra\u010duna Fat Free Mass (FFM) &#8211; telesno te\u017eo brez ma\u0161\u010dobe<\/strong> (celotna telesna te\u017ea po od\u0161tetju ma\u0161\u010dobe), ki je natan\u010dnej\u0161a zlasti za ljudi in \u0161portnike z nizkim odstotkom telesne ma\u0161\u010dobe.<\/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><strong>Za mo\u0161ke in \u017eenske:<\/strong>&nbsp;21,6 x telesne te\u017ea brez ma\u0161\u010dobe + 370<\/li>\n\n\n\n<li>Katarina ne pozna % svoje telesne ma\u0161\u010dobe in dovolj je, da jo izra\u010duna z uporabo Mifflin-St. Jeorjeve ena\u010dbe.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri izra\u010dunu BMR <strong>lahko naletimo na \u0161tevilne ena\u010dbe<\/strong>, vklju\u010dno z razvpito Harris-Benedictovo ena\u010dbo.&nbsp;<strong>Rezultat vsake od njih je nekoliko druga\u010dno \u0161tevilo,<\/strong> ki se lahko razlikuje za pribli\u017eno 100 kcal.&nbsp;Vrednost, izra\u010dunana z uporabo Mifflin-St. Jeorjeve ena\u010dbe je ena najbolj natan\u010dnih in ji bomo sledili v naslednjem izra\u010dunu.&nbsp;\u010ce vas zanima ve\u010d o presnovi, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj je bazalna presnova in kako izra\u010dunati BMR?<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1124x749.jpg\" alt=\"Izra\u010dunajte BMR - bazalno presnovo\" class=\"wp-image-187171\" style=\"width:843px;height:562px\" title=\"Izra\u010dunajte BMR - bazalno presnovo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Nives-1-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Dolocanje_zahtev_vase_sluzbe_in_zivljenjskega_sloga\"><\/span>3. Dolo\u010danje zahtev va\u0161e slu\u017ebe in \u017eivljenjskega sloga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V tem trenutku se naredi ve\u010dina napak,<\/strong> glede na to, da na splo\u0161no ponavadi precenjujemo koli\u010dino gibanja.&nbsp;Dolo\u010danje teh koeficientov je zelo te\u017eko za raziskovalce in nas same, ko \u017eelimo \u010dim natan\u010dneje dolo\u010diti svoje potrebe po energiji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Intenzivnost \u017eivljenjskega sloga in dejavnik aktivnosti skupaj imenujemo koeficient PAL (stopnja telesne aktivnosti).<\/strong>&nbsp;Ta koeficient imenujemo <strong>PAL1<\/strong>.&nbsp;Spodnja tabela je nekak\u0161na odsko\u010dna deska za \u010dim natan\u010dnej\u0161o dolo\u010ditev intenzivnosti \u017eivljenjskega sloga.&nbsp;\u010ce <strong>niste povsem prepri\u010dani, usmerite oceno na nekoliko ni\u017eje \u0161tevilo.<\/strong>&nbsp;Koeficienti temeljijo na <strong>splo\u0161no sprejetih povpre\u010dnih vrednostih,<\/strong> ki so na primer podobne tistim, ki jih uporablja kalkulator ameri\u0161kega ministrstva za zdravje in socialne zadeve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Potrebe \u017eivljenskega stila<\/th><th class=\"has-text-align-center\" data-align=\"center\">Podroben opis<\/th><th class=\"has-text-align-center\" data-align=\"center\">Faktor aktivnosti (koeficient PAL1)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Nizke<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sede\u010de delo in \u017eivljenjski slog z minimalnim gibanjem \u010dez dan<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 \u2013 1,4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lahke<\/td><td class=\"has-text-align-center\" data-align=\"center\">Malo aktivna delovna mesta s prevlado sede\u010dega dela in ob\u010dasnih vadb ter rednih gospodinjskih opravil (delo v izobra\u017eevalnem sistemu, voznik po\u0161tnih in dostavnih slu\u017eb, prodajalec)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 &#8211; 1,6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zmerne<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zmerno aktivna delovna mesta s prevladujo\u010dim delom v gibanju (povpre\u010dno zahtevno fizi\u010dno delo, obrtniki, kuhinjsko osebje, dostava s kolesom)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6-1,7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Visoke<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zelo aktivna delovna mesta s prevladovanjem fizi\u010dnega dela \u010dez dan (zahtevna dela v industriji, gradbeni\u0161tvu, mehaniziranem kmetijstvu)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7-2,4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lahko za\u010dnemo trditi, da <strong>ne \u017eivimo vsak dan enako.<\/strong>&nbsp;To \u0161e posebej velja na sive dni in za vikende.&nbsp;Kaj storiti v takem primeru?&nbsp;<strong>Pri\u0161tejemo koeficiente PAL1 posameznih dni v tednu in delimo s 7.<\/strong>&nbsp;Navdih lahko najdemo v spodnjem Katarininem primeru.<\/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\">Kateri dejavnik intenzivnosti \u017eivljenjskega sloga je za Katarino najbolj natan\u010den?<\/h3>\n\n\n\n<p>Za Katarino vemo, da <strong>dela v pisarni<\/strong> kot administrativna delavka in <strong>ve\u010dino \u010dasa pre\u017eivi za ra\u010dunalnikom<\/strong>.&nbsp;V prostem \u010dasu rada kuha, bere, gleda TV serije ali svoj \u010das pre\u017eivi s fantom in dru\u017eino.&nbsp;\u010ce je le mogo\u010de, se s fantom odpravi na izlet \u010dez vikend in proste dni pre\u017eivi aktivno.<\/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><strong>PAL ob delavnikih:<\/strong> Katarina ponavadi sedi, vozi se z javnim prevozom do slu\u017ebe in nazaj, uporablja teko\u010de stopnice in doma po\u010diva po du\u0161evno zahtevnih delovnih dneh.&nbsp;Njen PAL 1 bo po ocenah zna\u0161al <strong>1,3.<\/strong><\/li>\n\n\n\n<li><strong>PAL \u010dez vikend:&nbsp;<\/strong>\u010cez vikend se Katarina s fantom odpravi na izlet v naravo, opravi ve\u010dino gospodinjskih opravil, zato je ves dan precej aktivna.&nbsp;V nedeljo pozno popoldan in zve\u010der pre\u017eivi ob kuhanju in pripravi hrane v \u0161katlah za delo.&nbsp;Njen PAL1 med vikendi je po ocenah <strong>1,6.<\/strong><\/li>\n\n\n\n<li><strong>Povpre\u010dni tedenski PAL1:<\/strong>&nbsp;Po izra\u010dunu ((1,3 x 5) + (1,6 x 2) \/ 7 = <strong>1,39<\/strong><\/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_Dolocanje_zahtevnosti_sportnih_aktivnosti\"><\/span>4. Dolo\u010danje zahtevnosti \u0161portnih aktivnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako kot smo dolo\u010dili zahteve \u017eivljenjskega sloga, povezane z energijo, moramo dolo\u010diti tudi energijske potrebe \u0161portnih aktivnosti, ki jih redno izvajamo med tednom.&nbsp;<strong>Upo\u0161tevati moramo tudi intenzivnost \u0161portne aktivnosti<\/strong>, izra\u017eeno s sr\u010dnim utripom.&nbsp;Na primer, <strong>bolj intenzivno (hitreje) kot te\u010demo, bli\u017eje je zgornja meja intervala PAL2 za uro teka.<\/strong><\/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\">Okvirne vrednosti koeficienta telesnih aktivnosti (PAL2)<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vrsta aktivnosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Pribli\u017eni povpre\u010dni PAL2 na uro aktivnosti<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160porti, ki zahtevajo mo\u010d (treningi mo\u010di v telovadnici, kro\u017eni treningi v telovadnici, crossfit, trening z lastno telesno te\u017eo, uli\u010dna vadba)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ekipni \u0161porti in \u0161porti z loparjem (hokej, nogomet, odbojka, ko\u0161arka, floorball, futsal, tenis, skvo\u0161, namizni tenis)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,45<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160porti, ki zahtevajo vzdr\u017eljivost (hoja, tek, plavanje, kolesarjenje, veslanje)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2-0,5&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Intenzivne skupinske aktivnosti (aerobika, kro\u017eni trening, TRX, Body Pump)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3-0,4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ko gremo na hitrej\u0161i sprehod, bo koeficient PAL2 za uro aktivnosti pribli\u017eno 0,2. \u010ce pa bomo intenzivno tekli s hitrostjo 10-12 km\/h, bo PAL2 nekje med 0,4 in 0,5.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako kot smo za povpre\u010dni dan upo\u0161tevali koeficient intenzivnosti \u017eivljenjskega sloga, je treba upo\u0161tevati tudi intenzivnost \u0161portnih aktivnosti. Poka\u017eimo \u0161e enkrat na Katarininem primeru.<\/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\">Kateri koeficient \u0161portne aktivnosti je za Katarino najbolj natan\u010den?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Katarina gre <strong>trikrat na teden po eno uro v telovadnico na kro\u017eni trening in dvakrat na teden po eno uro plava.<\/strong>&nbsp;Ker je v telovadnici novinka, bo koeficient PAL2 na spodnjem koncu intervala.&nbsp;Toda Katarina zna kar dobro plavati in v bazenu pri enournem plavanju ne var\u010duje z energijo, zato PAL2 napada vi\u0161je vrednosti.<\/li>\n\n\n\n<li>Katarinin urni kro\u017eni trening ustreza pribli\u017eno PAL2 = 0,25 in \u010das plavanja PAL2 = 0,30.<\/li>\n\n\n\n<li><strong>Skupni obseg \u0161portnih aktivnosti v enem tednu je tako PAL2<\/strong> = 3 x 0,25 + 2 x 0,3 = <strong>1,35<\/strong><\/li>\n\n\n\n<li><strong>PAL2 povpre\u010dnega dneva v tednu:<\/strong> 1,35 \/ 7 = <strong>0,19<\/strong><\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2020\/10\/image00054-1124x749.jpeg\" alt=\"Koliko kalorij pokurim pri \u0161portu?\" class=\"wp-image-187184\" style=\"width:843px;height:562px\" title=\"Koliko kalorij pokurim pri \u0161portu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00054-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Dolocanje_celotne_intenzivnosti_povprecnega_dneva_v_tednu_in_povprecnega_vnosa_energije\"><\/span>5. Dolo\u010danje celotne intenzivnosti povpre\u010dnega dneva v tednu in povpre\u010dnega vnosa energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj dobimo skupni koeficient stopnje telesne aktivnosti tako, da preprosto dodamo delne vrednosti v obliki PAL1, ki predstavlja intenzivnost dela in \u017eivljenjskega sloga, in PAL2, ki predstavlja \u0161portne aktivnosti.<\/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\">Kateri dejavnik intenzivnosti povpre\u010dnega dne je najbolj natan\u010den za Katarino?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>PAL<\/strong>&nbsp;= PAL1 + PAL2 = 1,39 + 0,19 = 1,58<\/li>\n\n\n\n<li><strong>Povpre\u010dni dnevni vnos energije<\/strong> = BMR x PAL = 1.629 x 1,58 =&nbsp;<strong>2.574 kcal<\/strong><\/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=\"6_Upostevanje_kolicine_energije_ki_je_potrebna_za_predelavo_hranil_iz_hrane_toplotni_ucinek_hrane\"><\/span>6. Upo\u0161tevanje koli\u010dine energije, ki je potrebna za predelavo hranil iz hrane (toplotni u\u010dinek hrane)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Toplotni u\u010dinek hrane je energija, ki jo telo potrebuje za predelavo hranil.<\/strong>&nbsp;Koli\u010dina te energije v povpre\u010dju ustreza pribli\u017eno 10% celotnega vnosa energije.<\/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\">Kak\u0161en je Katarinin posledi\u010dni optimalni povpre\u010dni dnevni vnos energije?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ena\u010dba za dnevni vnos energije:<\/strong> BMR x (PAL1 + PAL2) x 1,1 (toplotni u\u010dinek hrane)<\/li>\n\n\n\n<li><strong>Posledi\u010dni dnevni vnos energije:<\/strong>&nbsp;2.574 x 1,1 =&nbsp;<strong>2.831 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na za\u010detku smo izjavili, da je Katarina en teden zapisovala vse, kar je jedla in pila. Njen povpre\u010dni dnevni vnos energije je bil 2.700 kcal. Razlika 131 kcal v primerjavi z izra\u010dunom je v tem primeru zanemarljiva.<\/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\">Toda kaj storiti, ko je izra\u010dunani vnos energije ve\u010dji kot v primeru prehranskega zapisa?\n<\/h3>\n\n\n\n<p>Do tak\u0161nih situacij lahko pride, obi\u010dajno pa se pojavijo iz ve\u010d razlogov.&nbsp;<strong>Bodisi nismo bili dosledni pri vna\u0161anju hrane v kalkulatorje<\/strong> in smo tako pri\u0161li do izkrivljene \u0161tevilke, <strong>naredili smo napako v izra\u010dunu<\/strong> in precenili koeficient telesne aktivnosti <strong>ali pa so neprimerne prehranjevalne navade v preteklosti pustile pe\u010dat na nas.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je do napake pri\u0161lo v prvih dveh primerih, je stanje v redu.&nbsp;Te\u017eava pa nastane, \u010de je kljub vsem pravilno izra\u010dunanim in zabele\u017eenim vrednostim <strong>vnos za vzdr\u017eevanje telesne te\u017ee veliko manj\u0161i od izra\u010dunane vrednosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta te\u017eava se obi\u010dajno pojavi <strong>pri ljudeh, ki so se v preteklosti dr\u017eali ene ali ve\u010d zaporednih diet,<\/strong> ki so pretirano zmanj\u0161ale vnos energije.&nbsp;Telo si \u0161e ni opomoglo od tega &#8220;samopo\u0161kodovanja&#8221; in svojo telesno te\u017eo zadr\u017euje na sumljivo nizkem vnosu energije.&nbsp;Tak vnos je lahko ve\u010d deset % manj\u0161i od izra\u010dunane vrednosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imamo <strong>pri vnosu energije stabilno telesno te\u017eo, ki je blizu vrednostim na\u0161e bazalne presnove, moramo o tem razmisliti in poskusiti s prekomernim vnosom energije po obdobju kalori\u010dnega primanjkljaja.<\/strong>&nbsp;Obdobje prekomernega vnosa energije lahko ozna\u010dimo kot ciljno in nadzorovano pove\u010danje vnosa energije do optimalnih vrednosti.<\/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><strong>Velikost tako problemati\u010dnega vnosa energije lahko izrazimo na naslednji na\u010din:<\/strong>&nbsp;BMR x 1,15<\/li>\n\n\n\n<li><strong>Za Katarino bi to bilo:<\/strong>&nbsp;1.629 x 1,15 =&nbsp;<strong>1.873 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vidimo, da gre za <strong>manj kot 1000 kcal razlike<\/strong> v primerjavi z vnosom energije, ki ga je izra\u010dunala Katarina. \u010ce zau\u017eijemo bistveno manj kalorij, kot bi morali po izra\u010dunu, to ni prav in situacijo je treba re\u0161iti. To je predvsem zato, da se po\u010dutimo bolj energi\u010dne, da oskrbimo telo z zadostno koli\u010dino vseh makro in mikrohranil ter da &#8220;presnovo za\u010dnemo s polno hitrostjo&#8221;. V tem stanju bi bil celo trud za huj\u0161anje skoraj na ravni &#8220;misije nemogo\u010de&#8221;. Preprosto je treba postopoma pove\u010dati vnos energije in za\u010deti huj\u0161ati \u0161ele takrat, ko bomo prejeli dovolj kalorij (lahko se orientiramo po izra\u010dunu). V tem primeru bi morala Katarina svoji prehrani <strong>po\u010dasi dodajati pribli\u017eno 100 kcal na teden,<\/strong> tako da njen vnos dose\u017ee bolj optimalne vrednosti brez dramati\u010dnega pove\u010danja telesne mase in si telo opomore od prej\u0161njih obdobij diet. \u010ce bi pri\u0161lo do skoka vnosa energije za nekaj sto kalorij, bi preprosto za\u010deli pridobivati na ma\u0161\u010dobi. A tega si ne \u017eelimo, zato je treba iti po\u010dasi in temu nameniti \u010das in skrb.<\/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.cz\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1124x749.jpg\" alt=\"Kaj naj storim, \u010de jem malo in ne shuj\u0161am?\" class=\"wp-image-187197\" style=\"width:843px;height:562px\" title=\"Kaj naj storim, \u010de jem malo in ne shuj\u0161am?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kingjun-8100_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Optimalna_prilagoditev_makrohranil_za_vzdrzevanje_telesne_teze_in_dobre_kondicije\"><\/span>7. Optimalna prilagoditev makrohranil za vzdr\u017eevanje telesne te\u017ee in dobre kondicije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161 vodnik po dana\u0161njem \u010dlanku v obliki nami\u0161ljene Katarine bi moral ohranjati svojo telesno te\u017eo pri vnosu 2.831 kcal. Ker Katarina izvaja tudi treninge mo\u010di, vikende pre\u017eivlja precej aktivno in bi rada tudi malo shuj\u0161ala in okrepila svojo postavo, je treba upo\u0161tevati ve\u010dji vnos beljakovin.<\/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>1 g beljakovin vsebuje 4 kcal (17 kJ)<\/li>\n\n\n\n<li>1 g ma\u0161\u010dobe vsebuje 9 kcal (38 kJ)<\/li>\n\n\n\n<li>1 g ogljikovih hidratov vsebuje 4 kcal (17 kJ)<\/li>\n<\/ul>\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\">Kako u\u017eivati beljakovine?<\/h3>\n\n\n\n<p>Vnos beljakovin spada v \u0161iroko priporo\u010deno obmo\u010dje <strong>od 0,8 do 2 grama beljakovin na kilogram telesne te\u017ee na dan.&nbsp;Spodnja meja velja za splo\u0161no neaktivne posameznike<\/strong>, ki ve\u010dino \u010dasa pre\u017eivijo v sede\u010dem polo\u017eaju, <strong>zgornja meja pa je \u0161e posebej primerna za \u0161portnike, ki trenirajo mo\u010d<\/strong> in gradijo mi\u0161i\u010dno maso.&nbsp;\u010ce se ukvarjamo s \u0161portom, naj bi se dnevni vnos beljakovin gibal v obmo\u010dju pribli\u017eno <strong>1,4-2 grama na kilogram telesne te\u017ee.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ceprav ima Katarina sede\u010de delo, se precej ukvarja s \u0161portom, ukvarja se tudi s treningi mo\u010di, hkrati pa \u017eeli spremeniti svojo telesno zgradbo na bolje.&nbsp;Zato bomo, da bo vse skupaj bolj preprosto, zanjo izbrali vnos 2 gramov beljakovin na kilogram telesne te\u017ee.&nbsp;<strong>Kon\u010dni vnos beljakovin:<\/strong>&nbsp;2 x 80 =&nbsp;<strong>160 g,<\/strong>&nbsp;160 x 4 =&nbsp;<strong>640 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Viri beljakovin:<\/strong> meso, ribe, morski sade\u017ei, mle\u010dni izdelki in sir, jajca, <a href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a> (grah, <a href=\"https:\/\/gymbeam.si\/red-kidney-beans-in-brine-auga.html\" target=\"_blank\" rel=\"noreferrer noopener\">fi\u017eol<\/a>, vse vrste <a href=\"https:\/\/gymbeam.si\/olupljena-bio-rdeca-leca-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\">le\u010de<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-cicerika-pripravljeno-za-uzivanje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010di\u010derika<\/a>, edamame), psevdo\u017eita (<a href=\"https:\/\/gymbeam.si\/ajda\" target=\"_blank\" rel=\"noreferrer noopener\">ajda<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-amarant-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\">amarant<\/a>, <a href=\"https:\/\/gymbeam.si\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\">kvinoja<\/a>), tofu, tempeh, <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\">ore\u0161\u010dki, semena<\/a>, rastlinski nadomestki mesa, <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sirotkine beljakovine<\/a>, <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinske beljakovine<\/a>, <a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" rel=\"noreferrer noopener\">beljakovinske plo\u0161\u010dice<\/a>. \u010ce vas zanimajo drugi nasveti za \u017eivila, bogata z beljakovinami, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine<\/strong><\/a><\/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\">Kako u\u017eivati ma\u0161\u010dobe?<\/h3>\n\n\n\n<p>Obi\u010dajen priporo\u010dljiv vnos ma\u0161\u010dobe naj bi bil med <strong>20 in 30% celotnega vnosa energije (TEI).<\/strong>&nbsp;Prevelik in nezadosten vnos ma\u0161\u010dob s seboj prina\u0161a dolo\u010dena tveganja.&nbsp;Ma\u0161\u010doba je bistveno hranilo za optimalno delovanje telesa, poleg tega pa hrani daje poseben okus.&nbsp;Vendar pa je treba znati izbrati kakovostne zdrave ma\u0161\u010dobe in \u010dim bolj omejiti vnos transma\u0161\u010dob.<\/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>Katarinin vnos ma\u0161\u010dob bo nekje na sredini &#8211; 25% celotnega vnosa energije.&nbsp;<strong>Kon\u010dni vnos ma\u0161\u010dob:<\/strong>&nbsp;2.831 x 0,25 =&nbsp;<strong>707,75 kcal<\/strong>, 707,75 \/ 9 =&nbsp;<strong>78,5 g<\/strong><\/li>\n\n\n\n<li><strong>Viri ma\u0161\u010dob:<\/strong> <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki in semena<\/a>, <a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olja<\/a>, olive, avokado, maslo in kot naravna sestavina \u017eivalskih beljakovin.<\/li>\n<\/ul>\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\">Kako u\u017eivati ogljikove hidrate?&nbsp;<\/h3>\n\n\n\n<p>Standardni priporo\u010deni vnos ogljikovih hidratov se giblje med <strong>40-65% TEI.<\/strong>&nbsp;Odvisno je tudi od \u017eelje po u\u017eivanju ma\u0161\u010dob ali ogljikovih hidratov.&nbsp;Odvisno je od vsakega posameznika, ki izberejo pot do zastavljenega cilja.&nbsp;Na splo\u0161no pa je tudi res, da <strong>bolj kot se ukvarjamo s \u0161portom, ve\u010dja je potreba po ogljikovih hidratih.<\/strong>&nbsp;Vnos ogljikovih hidratov preprosto izra\u010dunamo tako, da od skupnega vnosa energije od\u0161tejemo beljakovine in ma\u0161\u010dobe.&nbsp;Tako se bomo sre\u010dali s kakovostnimi polnozrnatimi ogljikovimi hidrati in vsaj 400 grami zelenjave, 200 grami sadja na dan ter priporo\u010denim dnevnim vnosom vlaknin, ki naj bi zna\u0161al vsaj 30 gramov na dan.<\/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>Katarinin vnos ogljikovih hidratov se dolo\u010di na naslednji na\u010din: 2.831 &#8211; 707,75 &#8211; 640 = 1.483,25 kcal, 1.483,25 \/ 4 = 371 g&nbsp;<\/li>\n\n\n\n<li><strong>Viri ogljikovih hidratov:<\/strong> <a href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">polnozrnata \u017eita<\/a> (<a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsena ka\u0161a<\/a>, <a href=\"https:\/\/gymbeam.si\/moka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">moka<\/a>, <a href=\"https:\/\/gymbeam.si\/riz\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017e<\/a>, testenine, <a href=\"https:\/\/gymbeam.si\/kruh-in-pecivo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kruh in ostali pekovski izdelki<\/a>), psevdo\u017eita, navadni in sladki krompir, <a href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\">stro\u010dnice<\/a>, sadje in zelenjava.<\/li>\n<\/ul>\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=\"8665,28080,29059,67804\" ><\/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<h3 class=\"wp-block-heading is-style-default\">Katarinin rutinski vnos energije in makrohranil za vzdr\u017eevanje kondicije:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2.831 kcal, 160 g beljakovin (640 kcal), 78,5 g ma\u0161\u010dob (707,75 kcal), 371 g ogljikovih hidratov (1.483,25 kcal)<\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1124x749.jpg\" alt=\"Koliko beljakovin, ogljikovih hidratov in ma\u0161\u010dob naj zau\u017eijem?\" class=\"wp-image-187210\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/R5A3149-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_shujsati_Prilagodite_vnos_energije_in_hranil_za_hujsanje\"><\/span>Kako shuj\u0161ati? Prilagodite vnos energije in hranil za huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bi shuj\u0161ali, moramo dose\u010di <strong>kalori\u010dni primanjkljaj.<\/strong>&nbsp;To storimo preprosto tako, da <strong>od vnosa energije za vzdr\u017eevanje telesne te\u017ee od\u0161tejemo dolo\u010den % energije<\/strong>, da je izguba telesne te\u017ee varna in dovolj hitra.&nbsp;Navsezadnje nih\u010de ne \u017eeli izgubiti mi\u0161i\u010dne mase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najpogosteje je splo\u0161no priporo\u010dljivo, da <strong>od trenutnega vnosa energije preprosto od\u0161tejemo 500 kcal<\/strong> in to je to.&nbsp;Izraz &#8220;%&#8221; je bolj\u0161i in bolj jedrnat, v praksi pa se najpogosteje sre\u010damo s priporo\u010dilom <strong>10-30% kalori\u010dnega primanjkljaja<\/strong>, pri \u010demer je 30% \u017ee tako nami\u0161ljena mejna vrednost varnega huj\u0161anja, v kateri je treba paziti na zadosten vnos beljakovin in se osredoto\u010diti na trening mo\u010di, da ohranimo \u010dim ve\u010d mi\u0161i\u010dne mase.<\/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><strong>Katarina sledi zlati sredini &#8211; 20% kalori\u010dni primanjkljaj.<\/strong>&nbsp;To zanjo pomeni 2.831 x 0,8 = 2.265 kcal<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za izra\u010dun posameznih hranil bomo uporabili enak postopek kot v prej\u0161njem primeru.<\/strong>&nbsp;Med <strong>huj\u0161anjem se pove\u010da pomen vnosa beljakovin,<\/strong> kar pozitivno vpliva na ohranjanje mi\u0161i\u010dne mase, pospe\u0161uje regeneracijo po treningu in <strong>lahko pomaga nadzorovati apetit<\/strong>, kar ima dvakratno korist pri huj\u0161anju.&nbsp;<a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\">Sirotkine<\/a> ali <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinske<\/a> beljakovine nam lahko pomagajo pove\u010dati vnos beljakovin.&nbsp;Hkrati je Antonio (2016) skupaj z drugimi raziskovalci dokazal, da vnos 2,6-3,3 grama beljakovin na kilogram telesne te\u017ee v 4-mese\u010dnem obdobju <strong>ni imel negativnega vpliva<\/strong> na jetra, ledvice in druge biokemi\u010dne ozna\u010devalce pri zdravih \u0161portnikih, ki trenirajo mo\u010d.&nbsp;<strong>Ve\u010dji kot je kalori\u010dni primanjkljaj in zahtevnej\u0161i kot je vadbeni na\u010drt, bolj izrazita je potreba po ve\u010djem vnosu beljakovin<\/strong> in lahko dose\u017ee do 2,7 g\/kg na dan.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[8] [9] [10] [11] [6] [12]<\/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\">Kako je Katarina prilagodila vnos energije in makrohranil za huj\u0161anje?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Energija:<\/strong>265 kcal<\/li>\n\n\n\n<li><strong>Beljakovine:<\/strong> 2 x 80 =&nbsp;<strong>160 g beljakovin<\/strong>(640 kcal).&nbsp;Katarina je bila doslej zadovoljna z 2 g beljakovin na kilogram telesne te\u017ee.<\/li>\n\n\n\n<li><strong>Ma\u0161\u010dobe:<\/strong>265 x 0,25 = 566,25 kcal, 566,25 \/ 9 =&nbsp;<strong>63 g ma\u0161\u010dobe<\/strong><\/li>\n\n\n\n<li><strong>Ogljikovi hidrati: <\/strong>2.265 &#8211; 640 &#8211; 566,25 = 1.058,75 kcal, 1.058,75 \/ 4 =<strong>&nbsp;265 g ogljikovih hidratov<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko <strong>se izguba telesne te\u017ee \u010dez nekaj \u010dasa ustavi, je treba celoten postopek posodobiti.<\/strong>&nbsp;To pa zato, ker bomo potrebovali manj energije.&nbsp;Preprosto bomo manj\u0161a razli\u010dica sebe.&nbsp;In tam se odra\u017ea tudi tako imenovana prilagodljiva termogeneza, kise ka\u017ee z zmanj\u0161anjem \u0161\u010ditni\u010dnih hormonov, manipulacijo s hormoni lakote in sitosti ter z zmanj\u0161anjem porabe energije s spontano in telesno aktivnostjo.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tudi<\/strong> <a href=\"https:\/\/gymbeam.si\/topilci-mascob\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>topilci ma\u0161\u010dob<\/strong><\/a><strong>, ki najbolje delujejo po fizi\u010dni aktivnosti, nam lahko pomagajo pri u\u010dinkovitem huj\u0161anju.<\/strong>&nbsp;Njihova pogosto pozabljena korist predstavlja pozitiven vpliv na koncentracijo, predanost in zbranost med treningom.&nbsp;Zahvaljujo\u010d temu lahko med treningom porabimo ve\u010d kalorij kot brez uporabe topilca ma\u0161\u010dob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med huj\u0161anjem nam lahko tehtnica poka\u017ee vi\u0161jo \u0161tevilko kot pred nekaj dnevi in ne gre za ma\u0161\u010dobo.<\/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.cz\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1124x749.jpg\" alt=\"Kako shuj\u0161ati? Prilagodite vnos energije in hranil za huj\u0161anje\" class=\"wp-image-187223\" style=\"width:843px;height:562px\" title=\"Kako shuj\u0161ati? Prilagodite vnos energije in hranil za huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-16-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Kako_se_zrediti_in_pridobiti_misice_Prilagodite_vnos_energije_in_hranil_za_pridobivanje_misic\"><\/span>9. Kako se zrediti in pridobiti mi\u0161ice? Prilagodite vnos energije in hranil za pridobivanje mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za pridobivanje telesne te\u017ee in mi\u0161ic je treba imeti pravilno sestavljen vadbeni na\u010drt, ki upo\u0161teva postopno obremenitev.&nbsp;S prehrano pa moramo vnesti <strong>dovolj energije, beljakovin in mikrohranil.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi se zredili, se lahko nekoliko odmaknemo od <strong>10% pove\u010danja vnosa za vzdr\u017eevanje telesne te\u017ee.<\/strong>&nbsp;To dose\u017eemo tako, da vnos za vzdr\u017eevanje telesne te\u017ee preprosto pomno\u017eimo z 1,1.&nbsp;<strong>\u010ce bi se Katarina \u017eelela zrediti in pridobiti mi\u0161ice, bi to izgledalo takole:<\/strong>&nbsp;2.831 x 1,1 = 3.114 kcal<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede porazdelitve hranil v prehrani nadaljujemo na enak na\u010din kot v primeru izra\u010duna vnosa za vzdr\u017eevanje telesne te\u017ee. Za rast mi\u0161i\u010dne mase bo zadosten vnos 2 gramov beljakovin in s tem na kilogram telesne te\u017ee, hkrati pa moramo pove\u010dati tudi ustrezen vnos ma\u0161\u010dob in ogljikovih hidratov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko se <strong>pridobivanje telesne te\u017ee ustavi, je treba vnos energije znova pove\u010dati za dodatnih 10%,<\/strong> kar bo ponovno zagnalo procese pove\u010danja telesne te\u017ee.&nbsp;Popolnoma normalno je, da na mesec pridobite najve\u010d 1 kilogram mi\u0161i\u010dne mase.&nbsp;Naprednej\u0161i \u0161portniki bodo zaradi naravnega potenciala zato veseli vsakih dodatnih 100 gramov mi\u0161i\u010dne mase.&nbsp;Paziti je treba, da ne po nepotrebnem ne pridobite velikih koli\u010din ma\u0161\u010dobnega tkiva in da ste med celotnih postopkom potrpe\u017eljivi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce nam ne uspe zau\u017eiti dovolj energije v obliki trdne prehrane, lahko pose\u017eemo po <a href=\"https:\/\/gymbeam.si\/gainerji\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kakovostnem gainerju<\/a>, ki je zgo\u0161\u010den vir energije v lahko vpojni teko\u010di obliki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se spra\u0161ujete, ali vas morajo mi\u0161ice boleti, da bi rasle?&nbsp;\u010ce \u017eelite izvedeti ve\u010d, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/je-res-da-misice-hitreje-rastejo-ce-bolijo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Je res, da mi\u0161ice hitreje rastejo, \u010de bolijo?<\/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=\"10_Kako_pretvoriti_stevilko_in_makrohranila_v_prehrano\"><\/span>10. Kako pretvoriti \u0161tevilko in makrohranila v prehrano?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p> <\/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\">Za ponazoritev ponovno vzemimo Katarino in njene vrednosti za vzdr\u017eevanje telesne te\u017ee:<\/h3>\n\n\n\n<p>2.831 kcal, 160 g beljakovin (640 kcal), 78,5 g ma\u0161\u010dob (707,75 kcal), 371 g ogljikovih hidratov (1.483,25 kcal)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Katarinin ilustrativni prehranski na\u010drt<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p> <\/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><strong>Zajtrk: Ovsena ka\u0161a:&nbsp;<\/strong><a href=\"https:\/\/gymbeam.si\/bio-kosmici-s-pet-zitaricami.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovseni kosmi\u010di<\/a>&nbsp;(60 g), voda (280 ml),&nbsp;<a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">beljakovine Just Whey<\/a>&nbsp;(15 g),&nbsp;beljakovinska \u010dokolada <a href=\"https:\/\/gymbeam.si\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">FitCheat&nbsp;<\/a>(10 g),&nbsp;<a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u0161idovo maslo GymBeam<\/a>&nbsp;(10 g), banana (50 g) in odmrznjeno jagodi\u010devje (100 g)<\/li>\n\n\n\n<li><strong>Prigrizek:<\/strong> Smoothie: jabolko (150 g), banana (110 g), hru\u0161ka (140 g),&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-kosmici-s-pet-zitaricami.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovseni kosmi\u010di<\/a>&nbsp;(10 g), gr\u0161ki jogurt 0% (70 g), avokado (50 g)<\/li>\n\n\n\n<li><strong>Kosilo<\/strong>: pi\u0161\u010dan\u010dje prsi (100 g), pe\u010dene na&nbsp;<a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" rel=\"noreferrer noopener\">olju<\/a>&nbsp;(7 ml) z ri\u017eem (100 g) in zelenjavno solato (200 g)<\/li>\n\n\n\n<li><strong>Popoldanski prigrizek<\/strong>: Solata iz testenin: p\u0161eni\u010dne&nbsp;<a href=\"https:\/\/gymbeam.si\/testenine\" target=\"_blank\" rel=\"noreferrer noopener\">testenine<\/a>&nbsp;(100 g), gr\u0161ki jogurt 0% (70 g),&nbsp;<a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\">tuna<\/a>&nbsp;(70 g),&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-ekstra-devisko-oljcno-olje-italy-olmuhle-solling.html\" target=\"_blank\" rel=\"noreferrer noopener\">olj\u010dno olje<\/a>&nbsp;(5 ml), kumara (40 g), rde\u010da paprika (50 g), koruza (30 g) in za\u010dimbe po okusu<\/li>\n\n\n\n<li><strong>Ve\u010derja:<\/strong> 2 polnozrnati \u017eemljici (50 g), namaz (30 g), edamec 30% (2 rezini), visokokakovostna \u0161unka (2 rezini), trdo kuhana jajca (0,5 kosa), kumara (100 g), rde\u010da paprika&nbsp;(50 g)<\/li>\n\n\n\n<li>Majhen prigrizek:&nbsp;<a href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">beljakovinska plo\u0161\u010dica MoiM\u00fcv<\/a>&nbsp;(60 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>Katarina ve, da so &#8220;teko\u010de kalorije&#8221;, torej energija iz sladkanih pija\u010d&#8221;, vir hitre energije, zato je osnova njenega re\u017eima pitja nesladkana voda, kakovostna kava in \u010daj. Ko si privo\u0161\u010di sok ali sladkano limonado, jo doda dnevnemu vnosu energije in zmanj\u0161a en ve\u010dji dnevni obrok. Vendar se to le redko zgodi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot lahko vidite, gre res za veliko hrane, a ko si v okviru celotne prehrane predstavljamo, da ima povpre\u010den \u010dlovek raje visoko industrijsko predelano hrano, ki ima v majhnih koli\u010dinah visoko energijsko vrednost in ne nasiti dovolj, potem sploh ni tako hudo.&nbsp;Poleg tega se sadne vlaknine v smoothiju tako pretrgajo zaradi me\u0161anja, da jih ni mogo\u010de upo\u0161tevati kot vlaknine iz celega sade\u017ea.&nbsp;Pakiranje hrane lahko olaj\u0161a samo pripravo obrokov za naslednje dni.&nbsp;\u010ce vas zanima, kako to storiti, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako u\u010dinkovito pripraviti in shranjevati obroke?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ja, seveda, ob\u010dasno je lahko obisk restavracije s hitro hrano v redu, \u010de nam dolgoro\u010dno pomaga ohranjati zdrav \u017eivljenjski slog.&nbsp;Ne sme pa postati vsakdanja razvada.&nbsp;<strong>Tak gurmanski meni v<\/strong> <a href=\"https:\/\/www.mcdonalds.com\/us\/en-us\/about-our-food\/nutrition-calculator.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>verigi hitre hrane<\/strong><\/a><strong>,<\/strong> ki ga lahko pojemo med enim dalj\u0161im obiskom restavracije s prijatelji, ima <strong>\u0161e ve\u010djo koli\u010dino energije kot Katarinin dnevni jedilnik.<\/strong><\/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>McRoyal Double (754,7 kcal), velik krompir\u010dek (434 kcal), Coca Cola &#8211; 0,5 l (208 kcal), 2 x Nutella Muffin (2 x 494 kcal), McFlurry Snickers (424 kcal) ve\u010dji Latte Macchiato (83 kcal)&nbsp;) =&nbsp;<strong>2 892 kcal<\/strong><\/li>\n\n\n\n<li>\u010ce vas podrobneje zanimajo morebitne koristi ob\u010dasnih obiskov restavracij s hitro hrano in ustreznega u\u017eivanja &#8220;nezdrave hrane&#8221;, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/cheat-obrok-kaj-je-in-kako-deluje-goljufanje-v-prehrani-sportnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cheat obrok &#8211; Kaj je in kako deluje &#8220;goljufanje&#8221; v prehrani \u0161portnikov<\/strong><\/a><\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-1124x749.jpg\" alt=\"Prehranski na\u010drt za huj\u0161anje ali pridobivanje mi\u0161ic in bolj\u0161o kondicijo\" class=\"wp-image-187237\" style=\"width:843px;height:562px\" title=\"Prehranski na\u010drt za huj\u0161anje ali pridobivanje mi\u0161ic in bolj\u0161o kondicijo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-8-2-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksna_je_lekcija_in_kaj_je_Katarini_pomagalo_v_najvecji_mozni_meri\"><\/span>Kak\u0161na je lekcija in kaj je Katarini pomagalo v najve\u010dji mo\u017eni meri?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izra\u010dun optimalnega vnosa energije za ohranjanje dobre kondicije, izgubo telesne te\u017ee ali pridobivanje mi\u0161ic se morda zdi te\u017eka naloga, a ko enkrat poskusite, je drugi\u010d vse veliko bolj razumljivo.<\/p>\n\n\n\n<p>Klju\u010dno je zavedanje, <strong>da ena\u010dbe in vse tisto, kar je napisano na papirju, ne velja za vse,<\/strong> ker je vsak od nas druga\u010den, ima druga\u010dno &#8220;prehransko zgodovino&#8221;, ki bi lahko negativno vplivala nanje, in vsi \u017eivimo druga\u010den na\u010din \u017eivljenja v razli\u010dnih okoljih, ki pomembno vplivajo na nas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce <strong>vzdr\u017eujemo telesno te\u017eo z vnosom energije, ki je nevarno blizu bazalne presnove,<\/strong> ne posku\u0161ajmo izgubiti telesne te\u017ee in raje po\u010dasi dodajajmo vnos energije \u0161e nekaj tednov in mesecev, da pridemo do bolj zdravih vrednosti in si tako opomoremo od negativnega u\u010dinka pogostih diet.<\/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> V prvih nekaj tednih po izra\u010dunu optimalnega vnosa energije in makrohranil je Katarina izbolj\u0161ala splo\u0161no prehrano in vklju\u010dila bolj zdravo hrano na ra\u010dun manj zdravih in visoko industrijsko predelanih \u017eivil brez dodane hranilne vrednosti.&nbsp;Postopoma je skoraj v celoti nehala piti alkohol, <strong>sladko pecivo s kapu\u010dinom pa je zamenjala za<\/strong> <a href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beljakovinsko plo\u0161\u010dico<\/strong><\/a> <strong>z espressom.<\/strong>&nbsp;Zahvaljujo\u010d tem spremembam se je za\u010dela po\u010dutiti veliko bolje in imela je ve\u010d energija za \u017eivljenje in trening.<\/li>\n\n\n\n<li><strong>Po nekaj tednih je postavila 20% kalori\u010dni primanjkljaj<\/strong> z dovolj beljakovin in vlaknin v svoji prehrani, enkrat na dva tedna pa si je privo\u0161\u010dila kontrolni dan, da se stehta in izmeri vrednosti obsega telesa, da vidi, kako ji gre.<\/li>\n\n\n\n<li><strong>V pol leta,<\/strong> ko se je resni\u010dno za\u010dela zanimati za prehrano in razmi\u0161ljati o tem, kako se prehranjuje, ji je uspelo izgubiti 8 kilogramov ma\u0161\u010dobe in pridobiti 3 kilograme mi\u0161i\u010dne mase ter na splo\u0161no okrepiti telo.<\/li>\n\n\n\n<li><strong>Trenutno je zadovoljna s sabo, po\u010duti se sre\u010dna in vesela je<\/strong>, da je stopila na pot samospoznavanja in u\u010denja, ne pa na pot, kjer bi se vsak teden soo\u010dala z novo dieto.&nbsp;To zmorejo vsi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vam je \u010dlanek pomagal razjasniti vpra\u0161anja glede vnosa energije?<\/strong>&nbsp;V komentarjih z nami delite svoja opa\u017eanja glede izra\u010duna optimalnega vnosa energije.&nbsp;<strong>\u010ce vam je bil \u010dlanek v\u0161e\u010d, bomo veseli, \u010de ga delite in pomagate drugim<\/strong>, da bodo uspe\u0161no shuj\u0161ali.<\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dovolj je bilo neuspe\u0161nih poskusov huj\u0161anja ali pridobivanja mi\u0161ic. Pokazali vam bomo, kako pravilno izra\u010dunati vnos energije za huj\u0161anje ali pridobivanje mi\u0161ic, dodali pa bomo tudi vzor\u010dni meni. <\/p>\n","protected":false},"author":65,"featured_media":187307,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6555,6843,7191],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-307556","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-fitnes-kalkulator","9":"tag-makrozivila","10":"tag-rast-misicne-mase-sl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Dovolj je bilo neuspe\u0161nih poskusov huj\u0161anja ali pridobivanja mi\u0161ic. 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