{"id":316748,"date":"2019-07-23T13:01:00","date_gmt":"2019-07-23T11:01:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=316748"},"modified":"2023-12-29T16:19:25","modified_gmt":"2023-12-29T15:19:25","slug":"kako-izgleda-50-grama-ugljikohidrata-30-grama-bjelancevina-i-20-grama-masti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-izgleda-50-grama-ugljikohidrata-30-grama-bjelancevina-i-20-grama-masti\/","title":{"rendered":"Kako izgleda 50 grama ugljikohidrata, 30 grama bjelan\u010devina i 20 grama masti?"},"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-izgleda-50-grama-ugljikohidrata-30-grama-bjelancevina-i-20-grama-masti\/#Kako_izgleda_20_grama_masti\" title=\"Kako izgleda 20 grama masti?\">Kako izgleda 20 grama masti?<\/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-izgleda-50-grama-ugljikohidrata-30-grama-bjelancevina-i-20-grama-masti\/#Kako_izgleda_30_grama_bjelancevina\" title=\"Kako izgleda 30 grama bjelan\u010devina?\">Kako izgleda 30 grama bjelan\u010devina?<\/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-izgleda-50-grama-ugljikohidrata-30-grama-bjelancevina-i-20-grama-masti\/#Kako_izgleda_50_grama_ugljikohidrata\" title=\"Kako izgleda 50 grama ugljikohidrata?\">Kako izgleda 50 grama ugljikohidrata?<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\" id=\"kako-izgleda-20-grama-masti\"><span class=\"ez-toc-section\" id=\"Kako_izgleda_20_grama_masti\"><\/span>Kako izgleda 20 grama masti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ah, masti! Najslasnija makro hranjiva tvar i ona koja demonizira sve okolo sebe. No me\u0111utim, to nije posve istina. Za razliku od op\u0107eg mi\u0161ljenja,&nbsp;<strong>mast nije Va\u0161 neprijatelj!&nbsp;<\/strong>Popravimo im zajedno renome i nau\u010dimo kako jednostavno dodati porciju zdravih masti u svoj jelovnik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Klasi\u010dne bodibilderske dijete izbjegavaju masti, jer&nbsp;<strong>masti imaju suvi\u0161e mnogo kalorija.&nbsp;<\/strong>Na&nbsp;<strong>gram masti dobivate 9 kalorija&nbsp;<\/strong>\u0161to je vi\u0161e od dvostruke koli\u010dine kalorija koju mo\u017eete dobiti iz ugljikohidrata i bjelan\u010devina. Dakle za bodibildere koji moraju voditi ra\u010duna o svojim kalorijama, masti ne moraju uvijek biti pogodne. Ostali koji&nbsp;<strong>ne moraju voditi ra\u010duna o unosu kalorija&nbsp;<\/strong>toliko precizno, pouzdavaju se u stare prehrambene piramide koje su nas uvijek u\u010dile da se masti trebamo bojati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niskokalorijske dijete uklanjaju iz prehrane meso i sireve, a prehrambena industrija proizvodi&nbsp;<strong>prehranu s niskim sadr\u017eajem masti ili \u010dak potpuno bez masti.&nbsp;<\/strong>Iako niskokalorijska prehrana polako gubi svoju mo\u0107, rije\u010d &#8220;masti&#8221; jo\u0161 uvijek stvara mnogo brige.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/full-macro-pictures-reskin-fat.jpg\" alt=\"kako izgleda 20g masti\" style=\"width:843px\" title=\"kako izgleda 20g masti\"\/><\/figure>\n<\/div>\n\n\n<p>U su\u0161tini,&nbsp;<strong>Va\u0161em su tijelu masti potrebne&nbsp;<\/strong>kako bi moglo ispravno funkcionirati. Na primjer, stanice srca rade isklju\u010divo na bazi masnih kiselina. Masti su tako\u0111er neophodne za apsorbiranje vitamina, minerala i stani\u010dne energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No me\u0111utim, ne sve masti imaju jednaku nutritivnu vrijednost za organizam. Trans masti koje se nalaze u hidrogeniziranim prehrambenim mastima i djelomi\u010dno hidrogeniziranim uljima&nbsp;<strong>nemaju nikakve prednosti za zdravlje.&nbsp;<\/strong>Unato\u010d tome,&nbsp;<strong>zasi\u0107ene masti su bezopasne&nbsp;<\/strong>ako ih jedete u malim koli\u010dinama, obi\u010dno manje od&nbsp;<strong>10% Va\u0161eg dnevnog unosa.&nbsp;<\/strong>Nezasi\u0107ene masti mo\u017eete na\u0107i u maslinovom ulju i namirnicama biljnog podrijetla.&nbsp;<strong>Omega-3 masne kiseline&nbsp;<\/strong>imaju potencijalno zdravo djelovanje za organizam, uklju\u010duju\u0107i&nbsp;<strong>pobolj\u0161anje kolesterola, smanjenje bolova u zglobovima i za\u0161titu od oboljenja srca.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jesti masti&nbsp;<strong>sastavni je dio uravnote\u017eene i zdrave prehrane.&nbsp;<\/strong>Ali koli\u010dina koja Vam je potrebna u Va\u0161oj prehrani ovisi o Va\u0161em tijelu i Va\u0161im ciljevima. Tu je nekoliko informacija koje \u0107e Vam pomo\u0107i&nbsp;<strong>jednostavno izmjeriti 20 grama masti bez vage.&nbsp;<\/strong><\/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=\"5968,5331,5383,5327,5380,53635,53647,28324,49360,5075,28683\" ><\/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\" id=\"indijski-orah\">Indijski orah<\/h3>\n\n\n\n<p>Nutritivne vrijednosti u \u00bc \u0161alice:<\/p>\n\n\n\n<p>\u2022 314 kalorija<\/p>\n\n\n\n<p>\u2022 17.1 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 25 g masti<\/p>\n\n\n\n<p>\u2022 10.3 g bjelan\u010devina<\/p>\n\n\n\n<p>Ako su Vam dojadili bademi,&nbsp;<a title=\"Indijski orah - GymBeam\" href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">indijski orah&nbsp;<\/a>&nbsp;<strong>je izvrsna alternativa!&nbsp;<\/strong>U indijskim orasima skrivaju se jake kalorije, dakle nemojte na njih navaliti kao muha bez glave.<\/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\" id=\"avokado\">Avokado<\/h3>\n\n\n\n<p>Nutritivne vrijednosti u 3\/4 avokada:<\/p>\n\n\n\n<p>\u2022 241 kalorija<\/p>\n\n\n\n<p>\u2022 12.9 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 22.1 g masti<\/p>\n\n\n\n<p>\u2022 3 g bjelan\u010devina<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fat-detail-graphics-avocado.jpg\" alt=\"avokado izgleda kao 20g masti\" style=\"width:843px\" title=\"avokado izgleda kao 20g masti\"\/><\/figure>\n<\/div>\n\n\n<p>Avokado je kralj zdravih masti!&nbsp;<strong>Slastan je, pun dobrih hranjivih tvari&nbsp;<\/strong>i pa\u0161e gotovo uz sve! Mo\u017eete ga jesti sirov \u017elicom, izrezati ga i upotrijebiti u zdrav doru\u010dak ili od njega napraviti izvrstan namaz. Probajte zapo\u010deti svoj dan s avokadom i vidjet \u0107ete&nbsp;<strong>kako Va\u0161e tijelo koristi energiju tijekom ostatka dana.<\/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\" id=\"maslac-od-kikirikija\">Maslac od kikirikija<\/h3>\n\n\n\n<p>Nutritivne vrijednosti u dvjema \u017elicama:<\/p>\n\n\n\n<p>\u2022 180,6 kalorija<\/p>\n\n\n\n<p>\u2022 3,66 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 14,58 g masti<\/p>\n\n\n\n<p>\u2022 8,7 g bjelan\u010devina<\/p>\n\n\n\n<p>Mi&nbsp;<a title=\"Maslac od kikirikija - Gymbeam\" href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maslac od kikirikija&nbsp;<\/a>jednostavno obo\u017eavamo! Pru\u017ea nam mnogo mogu\u0107nosti kako ga konzumirati, da li ve\u0107 samo \u017elicom ili ga dodati u razna jela i recepte, slatke ali tako\u0111er slane. Trudite se birati maslac od kikirikija&nbsp;<strong>sa 100% sadr\u017eajem kikirikija&nbsp;<\/strong>koji ne sadr\u017ei&nbsp;<strong>bespotrebne dodatke poput \u0161e\u0107era, soli ili palminog ulja.<\/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\" id=\"bademi\">Bademi<\/h3>\n\n\n\n<p>Nutritivne vrijednosti u \u00bd \u0161alice:<\/p>\n\n\n\n<p>\u2022 275 kalorija<\/p>\n\n\n\n<p>\u2022 9.4 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 24.1 g masti<\/p>\n\n\n\n<p>\u2022 10.1 g bjelan\u010devina<\/p>\n\n\n\n<p><a title=\"Bademi GymBeam\" href=\"https:\/\/gymbeam.hr\/bademi-raw-1.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Bademi<\/a> su perfektna zakuska koju mo\u017eete sa sobom uzeti bilo gdje. Puni su zdravih masti i&nbsp;<strong>pru\u017eaju zdravu dozu bjelan\u010devina.<\/strong>&nbsp;Izvrsni su i zbog toga \u0161to se njihova koli\u010dina jednostavno broji i pohranjeni \u0107e Vam izdr\u017eati zbilja dugo vremena.<strong>&nbsp;<\/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\" id=\"djevicansko-maslinovo-ulje\">Djevi\u010dansko maslinovo ulje<\/h3>\n\n\n\n<p>Nutritivne vrijednosti u 1-1\/2 \u017elici<\/p>\n\n\n\n<p>\u2022 180 kalorija<\/p>\n\n\n\n<p>\u2022 0 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 21 g masti<\/p>\n\n\n\n<p>\u2022 0 g bjelan\u010devina<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fat-detail-graphics-oil.jpg\" alt=\"maslinovo ulje - kako izgleda 20g masti\" style=\"width:843px\" title=\"maslinovo ulje - kako izgleda 20g masti\"\/><\/figure>\n<\/div>\n\n\n<p>Maslinovo ulje je najjednostavniji put <strong>kako uklju\u010diti masti u svoj jelovnik. <\/strong>Mo\u017eete kuhati gotovo bilo koje jelo sa sobom, dodati ga u salate, eventualno dodati malo u svoj proteinski napitak ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/smoothie-hr\/\" class=\"ek-link\">smoothie<\/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\" id=\"kako-izgleda-30-grama-bjelancevina\"><span class=\"ez-toc-section\" id=\"Kako_izgleda_30_grama_bjelancevina\"><\/span>Kako izgleda 30 grama bjelan\u010devina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017delite&nbsp;<strong>graditi mi\u0161i\u0107nu masu&nbsp;<\/strong>i rije\u0161iti se prekomjernih masti? Onda su Vam potrebne bjelan\u010devine! Pokazat \u0107emo Vam koliko \u0107e Vam ih biti potrebno i kako saznati njihovu koli\u010dinu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bjelan\u010devina je molekula koja se sastoji&nbsp;<strong>od aminokiselina.&nbsp;<\/strong>Osnovna je komponenta svake stanice u tijelu. Va\u0161a kosa i Va\u0161i nokti sastoje se od bjelan\u010devina, ali bjelan\u010devine su <strong>neophodne za tvorbu i regeneraciju<\/strong>&nbsp;mi\u0161i\u0107ne mase, kostiju, organa, krvi, \u010dak i ko\u017ee. Za ljude koji se bave fitnessom&nbsp;<strong>bjelan\u010devine su od posebnog zna\u010daja,&nbsp;<\/strong>jer spadaju me\u0111u bitne komponente procesa gradnje mi\u0161i\u0107ne mase.<strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/full-macro-pictures-reskin-protein.jpg\" alt=\"kako izgleda 30 grama proteina?\" style=\"width:843px\" title=\"kako izgleda 30 grama proteina?\"\/><\/figure>\n<\/div>\n\n\n<p>Prema istra\u017eivanjima, najbolji na\u010din kako dobiti dovoljnu koli\u010dinu bjelan\u010devina iz prehrane jeste&nbsp;<strong>jesti 20 &#8211; 30 grama bjelan\u010devina&nbsp;<\/strong>u svakom obroku.&nbsp;<span style=\"color: #ff6600;\"><a title=\"\u0160t\u00fadia prote\u00edn\" href=\"https:\/\/www.olympiatoppen.no\/fagomraader\/idrettsernaering\/Fagstoff\/artikler\/media39080.media\" target=\"_blank\" rel=\"noopener noreferrer\"><sup>1<\/sup><\/a><\/span>&nbsp;<em>Mislimo da je ovo prili\u010dno solidan savjet.&nbsp;<\/em>Ali kako \u0107ete izvagati 30 grama bjelan\u010devina? Ne svatko zna od oka&nbsp;<strong>odli\u010dno procijeniti koli\u010dinu&nbsp;<\/strong>i nitko ne \u017eeli ostatak svog \u017eivota stalno pratiti etikete i nutritivne vrijednosti svakog jela. Dakle ovako izgleda&nbsp;<strong>30 grama bjelan\u010devina iz obi\u010dnih izvora:<\/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\" id=\"slanina\">Slanina<\/h3>\n\n\n\n<p>Nutritivne vrijednosti 7 debelih kri\u0161ki:<\/p>\n\n\n\n<p>\u2022 428 kcal<\/p>\n\n\n\n<p>\u2022 1.1 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 33 g masti<\/p>\n\n\n\n<p>\u2022 29.3 g bjelan\u010devina<\/p>\n\n\n\n<p>Iako je slanina op\u0107enito&nbsp;<strong>prihva\u0107en na\u010din za stjecanje bjelan\u010devina,&nbsp;<\/strong>sadr\u017ei tako\u0111er veliku koli\u010dinu kalorija i mnogo nezasi\u0107enih zdravih masti. U su\u0161tini ima&nbsp;<strong>gotovo jednaki udio bjelan\u010devina i masti.&nbsp;<\/strong>Ako se trudite odr\u017eati svoju tjelesnu te\u017einu ili smr\u0161aviti nekoliko kilograma, jesti 7 kri\u0161ki slanine s bjelanjkom vjerojatno nije najbolji izbor.<\/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\" id=\"tvrdo-kuhana-jaja\">Tvrdo kuhana jaja<\/h3>\n\n\n\n<p>Nutritivne vrijednosti 5 ve\u0107ih jaja:<\/p>\n\n\n\n<p>\u2022 388 kcal<\/p>\n\n\n\n<p>\u2022 2.8 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 26.5 g masti<\/p>\n\n\n\n<p>\u2022 31.5 g bjelan\u010devina<\/p>\n\n\n\n<p>Jaja su&nbsp;<strong>ekscelentan izvor bjelan\u010devina.&nbsp;<\/strong>Izvrstan su izbor ako se ne mo\u017eete prisiliti opet pojesti<a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\"> pile\u0107a prsa<\/a>. Ako se trudite ograni\u010diti koli\u010dinu kalorija, stalno mo\u017eete jesti samo bjelanjke, ali trebat \u0107e Vam&nbsp;<strong>otprilike 8 jaja&nbsp;<\/strong>kako biste stekli&nbsp;<strong>jednaku koli\u010dinu bjelan\u010devina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"95-5-mljeveno-govede-meso\">95\/5 Mljeveno gove\u0111e meso<\/h3>\n\n\n\n<p>Nutritivne vrijednosti u 114 g:<\/p>\n\n\n\n<p>\u2022 218 kcal<\/p>\n\n\n\n<p>\u2022 0 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 8.6 g masti<\/p>\n\n\n\n<p>\u2022 33 g bjelan\u010devina<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/measuring-your-macros-what-30-grams-of-protein-looks-like-4b.jpg\" alt=\"kako izgleda 30 g gove\u0111eg proteina\" title=\"kako izgleda 30 g gove\u0111eg proteina\"\/><\/figure>\n<\/div><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Krto gove\u0111e meso mo\u017ee biti izvrstan put u Va\u0161em prehrambenom planu. Iako ima vi\u0161e masti, dakle i vi\u0161e kalorija nego pile\u0107e meso, krto gove\u0111e meso&nbsp;<strong>pru\u017ea malo vi\u0161e bjelan\u010devina,&nbsp;<\/strong>\u010dak i&nbsp;<strong>\u017eeljezo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"tempeh\">TEMPEH<\/h3>\n\n\n\n<p>Nutritivne vrijednosti u 170 g:<\/p>\n\n\n\n<p>\u2022 333 kcal<\/p>\n\n\n\n<p>\u2022 15.9 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 19.4 g masti<\/p>\n\n\n\n<p>\u2022 30.9 g bjelan\u010devina<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/tempeh.jpg\" alt=\"kako izgleda 30 g proteina tempeh\" title=\"kako izgleda 30 g proteina tempeh\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">Tempeh <\/a>je proizvod od soje koji \u0107e Vam osim bjelan\u010devina i masti dodati i zdravu dozu <strong>magnezija, \u017eeljeza i vitamina B6. <\/strong>Onato\u010d tomu \u0161to ste mo\u017eda \u010duli, ne postoji dovoljno dokaza da soja pove\u0107ava razinu estrogena. <span style=\"color: #ff6600;\"><sup><a title=\"\u0161t\u00fadia estrogen\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19524224\" target=\"_blank\" rel=\"noopener noreferrer\">2<\/a><\/sup><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"protein-od-sirutke\">Protein od sirutke<\/h3>\n\n\n\n<p>Nutritivne vrijednosti jedne mjerice:<\/p>\n\n\n\n<p>\u2022 170 kcal<\/p>\n\n\n\n<p>\u2022 6 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 2.5 g masti<\/p>\n\n\n\n<p>\u2022 30 g bjelan\u010devina<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/protein_2.png\" alt=\"kako izgleda 30 g proteina sirutke\" title=\"kako izgleda 30 g proteina sirutke\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Protein<\/a> je vjerojatno&nbsp;<strong>naju\u010dinkovitiji izvor bjelan\u010devina.&nbsp;<\/strong>Da li se ve\u0107 trudite dopuniti dovoljnu koli\u010dinu bjelan\u010devina bez toga da morate svaki dan jesti veliku koli\u010dinu pile\u0107ih prsa, ili se trudite&nbsp;<strong>smanjiti koli\u010dinu primljenih kalorija&nbsp;<\/strong>i stalno uzimati protein, onda&nbsp;<strong>1 ili 2 mjerice&nbsp;<\/strong>mogu biti idealna zakuska. Tako\u0111er je izvrsno uzeti protein&nbsp;<strong>odmah poslije treninga.<\/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\" id=\"ekstra-cvrst-tofu\">Ekstra \u010dvrst TOFU<\/h3>\n\n\n\n<p>Nutritivne vrijednosti u 3\/ 4 cijelog komada:<\/p>\n\n\n\n<p>\u2022 278 kcal<\/p>\n\n\n\n<p>\u2022&nbsp;49,3 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022&nbsp;4,4 g masti<\/p>\n\n\n\n<p>\u2022&nbsp;10,2 g bjelan\u010devina<\/p>\n\n\n\n<p>Ako ne spadate me\u0111u one koji obo\u017eavaju jesti meso, ili si samo \u017eelite priu\u0161titi drugi izvor bjelan\u010devina, probajte tofu. Tofu se sastoji od sojinih zrna, sadr\u017ei&nbsp;<strong>mnogo zdravih masti i bjelan\u010devina.&nbsp;<\/strong>Tako\u0111er je kompletan protein, \u0161to zna\u010di da&nbsp;<strong>sadr\u017ei sve esencijalne aminokiseline&nbsp;<\/strong>potrebne za proteosintezu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/tofu.jpg\" alt=\"kako izgleda 30 g tofu proteina\" style=\"width:843px\" title=\"kako izgleda 30 g tofu proteina\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"pileca-prsa\">Pile\u0107a prsa<\/h3>\n\n\n\n<p>Nutritivne vrijednosti u 114 g:<\/p>\n\n\n\n<p>\u2022 164 kcal<\/p>\n\n\n\n<p>\u2022 0 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 5.2 g masti<\/p>\n\n\n\n<p>\u2022 29.2 g bjelan\u010devina<\/p>\n\n\n\n<p>Pile\u0107a prsa su bitan element u kulturizmu, a to iz dobrog razloga. Pile\u0107a prsa&nbsp;<strong>sadr\u017ee mnogo bjelan\u010devina&nbsp;<\/strong>bez velike koli\u010dine ugljikohidrata i kalorija, a istovremeno imaju&nbsp;<strong>niski sadr\u017eaj masti.&nbsp;<\/strong>Tako\u0111er su dobar izvor&nbsp;<strong>kalija i vitamina B6<\/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\" id=\"kako-izgleda-50-grama-ugljikohidrata\"><span class=\"ez-toc-section\" id=\"Kako_izgleda_50_grama_ugljikohidrata\"><\/span>Kako izgleda 50 grama ugljikohidrata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U zadnje vrijeme su ugljikohidrati najve\u0107e pla\u0161ilo, imaju lo\u0161u reputaciju i ozna\u010davani su kao jedan od razloga za nastanak pretilosti. No me\u0111utim, ugljikohidrati su neophodan sastavni dio uravnote\u017eene prehrane, preferiran su izvor energije za Va\u0161e tijelo i tako\u0111er su&nbsp;<strong>veoma bitni za postizanje vrhunskih rezultata.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bitno je o ugljikohidratima zapamtiti da se neki od njih u tijelu&nbsp;<strong>probavljaju br\u017ee i jednostavnije&nbsp;<\/strong>nego ostali. Brzo probavljivi ugljikohidrati poput&nbsp;<em>rafiniranog \u0161e\u0107era&nbsp;<\/em>zovu se&nbsp;<strong>jednostavni ugljikohidrati,&nbsp;<\/strong>\u0161to zna\u010di da Va\u0161e tijelo mo\u017ee ove ugljikohidrate iskoristiti gotovo odmah.&nbsp;Problem je da konzumacija jednostavnih ugljikohidrata mo\u017ee brzo&nbsp;<strong>pove\u0107ati Va\u0161u razinu \u0161e\u0107era u krvi&nbsp;<\/strong>i tako\u0111er ne predstavljaju za tijelo oblik energije koji se mo\u017ee odr\u017eati. Zbog toga \u0161to se mogu brzo iskoristiti, brzo se talo\u017ee kao masti.<\/p>\n\n\n\n<p><strong>Kompleksni ugljikohidrati&nbsp;<\/strong>poput zobenih pahuljica, probavljaju se u tijelu dulje vremena, ne pove\u0107avaju razinu \u0161e\u0107era u krvi tako brzo i&nbsp;<strong>sadr\u017ee vlakna&nbsp;<\/strong>za razliku od jednostavnih ugljikohidrata.<\/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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/full-macro-pictures-reskin-carbs.jpg\" alt=\"slo\u017eeni ugljikohidrati poput 50 g ugljikohidrata\" title=\"slo\u017eeni ugljikohidrati poput 50 g ugljikohidrata\"\/><\/figure>\n<\/div>\n\n\n<p>Pogledajte primjere kompleksnih ugljikohidrata kojima mo\u017eete nadomjestiti jednostavne poput krofni i slatki\u0161a, a Va\u0161a&nbsp;<strong>energija trajat \u0107e dulje vremena tijekom cijelog dana.&nbsp;<\/strong>Ako ste ljubitelj slatkih ugljikohidrata i ne \u017eelite ih ukloniti iz Va\u0161eg jelovnika, onda ih poku\u0161ajte&nbsp;<strong>konzumirati odmah nakon treninga,&nbsp;<\/strong>ali naravno, s mjerom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3><span style=\"color: #ff6600;\">Slatki krumpiri batata<\/span><\/h3>\n\n\n\n<p>Nutritivne vrijednosti 2 srednje velika prepe\u010dena krumpira:<\/p>\n\n\n\n<p>\u2022 200 kcal<\/p>\n\n\n\n<p>\u2022 46 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 0,3 g masti<\/p>\n\n\n\n<p>\u2022 4,5 g bjelan\u010devina<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/measuring-your-macros-what-50-grams-of-carbs-looks-like-1b.jpg\" alt=\"slatki krumpir batats ugljikohidrati izgledaju kao 50 g ugljikohidrata\" title=\"slatki krumpir batats ugljikohidrati izgledaju kao 50 g ugljikohidrata\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Slatki krumpiri pru\u017eaju dugotrajnu energiju, a ne sadr\u017ee mnogo masti. Tako\u0111er sadr\u017ee&nbsp;<strong>kalcij, kalij, tiamin i niacin.&nbsp;<\/strong>Jedan su od najboljih izvora vitamina A.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"krumpiri\">Krumpiri<\/h3>\n\n\n\n<p>Nutritivne vrijednosti 1-1\/2 srednje velikog prepe\u010denog krumpira.<\/p>\n\n\n\n<p>\u2022 241 kcal<\/p>\n\n\n\n<p>\u2022 54,9 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 0,3 g masti<\/p>\n\n\n\n<p>\u2022 6,5 g bjelan\u010devina<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/carb-detail-graphics-baked-potato-2.jpg\" alt=\"ugljikohidrati iz krumpira, kako izgleda 50 g ugljikohidrata\" title=\"ugljikohidrati iz krumpira, kako izgleda 50 g ugljikohidrata\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ako ne volite slatki krumpir, onda konzumirajte obi\u010dni. Ima vi\u0161e kalorija, ugljikohidrata, bjelan\u010devina i masti nego slatki krumpir, a&nbsp;<strong>tijelo ga probavlja malo br\u017ee,&nbsp;<\/strong>ali ove razlike su zanemarljive. Obje vrste krumpira izvrsni su izvori ugljikohidrata.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"kuhane-zobene-pahuljice\">Kuhane zobene pahuljice<\/h3>\n\n\n\n<p>Nutritivne vrijednosti u 1-3\/4 \u0161alice:<\/p>\n\n\n\n<p>\u2022 291 kcal<\/p>\n\n\n\n<p>\u2022 49,7 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 6,2 g masti<\/p>\n\n\n\n<p>\u2022 10,4 g bjelan\u010devina<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/measuring-your-macros-what-50-grams-of-carbs-looks-like-3.jpg\" alt=\"zobene ka\u0161e ugljikohidrati izgledaju kao 50 g ugljikohidrata\" title=\"zobene ka\u0161e ugljikohidrati izgledaju kao 50 g ugljikohidrata\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Zob je sastavni dio prehrane \u010dovjeka ve\u0107 dulje vremena. Zobene pahuljice imaju niski sadr\u017eaj kolesterola i pru\u017eaju&nbsp;<strong>dozu vlakana&nbsp;<\/strong>skupa sa \u017eeljezom, kalcijem, riboflavinom i folnom kiselinom.<\/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\" id=\"integralni-kruh\">Integralni kruh<\/h3>\n\n\n\n<p>Nutritivne vrijednosti 1 kri\u0161ke:<\/p>\n\n\n\n<p>\u2022 200 kcal<\/p>\n\n\n\n<p>\u2022 44 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022 0 g masti<\/p>\n\n\n\n<p>\u2022 6 g bjelan\u010devina<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kruh je normalna stvar koja se podrazumijeva, ali ljudi koji vode ra\u010duna o svom prora\u010dunu znaju da je tako\u0111er <strong>cjenovno&nbsp;<\/strong><strong>prihvatljiv izvor ugljikohidrata.&nbsp;<\/strong>No me\u0111utim, kada kupujete kruh morate paziti da je na etiketi napisano <strong>&#8220;integralni&#8221;,&nbsp;<\/strong>a ne p\u0161eni\u010dni, jer je to razlika. Tako\u0111er ne\u0107e biti \u0161tetno ako&nbsp;<strong>pro\u010ditate njegov sastav.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"smeda-riza-dugog-zrna\">Sme\u0111a ri\u017ea dugog zrna<\/h3>\n\n\n\n<p>Nutritivne vrijednosti jedne \u0161alice kuhane ri\u017ee:<\/p>\n\n\n\n<p>\u2022 216 kcal<\/p>\n\n\n\n<p>\u2022 44,8 g ugljkohidrata<\/p>\n\n\n\n<p>\u2022 1,8 g masti<\/p>\n\n\n\n<p>\u2022 5 g bjelan\u010devina<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/carb-detail-graphics-rice-quinoa-2.jpg\" alt=\"ugljikohidrati kvinoje i ri\u017ee izgledaju kao ugljikohidrati od 50 g\" title=\"ugljikohidrati kvinoje i ri\u017ee izgledaju kao ugljikohidrati od 50 g\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sme\u0111a ri\u017ea ima veoma dobar ugled me\u0111u bodibilderima, jer sadr\u017ei malu koli\u010dinu masti, kolesterola i soli. Sadr\u017ei&nbsp;<strong>vlakna&nbsp;<\/strong>i potrebne elemente poput&nbsp;<strong>selena i mangana.<\/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\" id=\"quinoa\">Quinoa<\/h3>\n\n\n\n<p>Nutritivne vrijednosti u 1-1\/4 \u0161alici:<\/p>\n\n\n\n<p>\u2022 278 kcal<\/p>\n\n\n\n<p>\u2022&nbsp;49,3 g ugljikohidrata<\/p>\n\n\n\n<p>\u2022&nbsp;4,4 g masti<\/p>\n\n\n\n<p>\u2022&nbsp;10,2 g bjelan\u010devina<\/p>\n\n\n\n<p>Iako se<a title=\"Chia sjemenke GymBeam\" href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> quinoa<\/a>&nbsp;nalazi na listi izvora ugljikohidrata, tako\u0111er je&nbsp;<strong>kompletan izvor bjelan\u010devina&nbsp;<\/strong>koji \u0107e poslu\u017eiti kao&nbsp;<strong>izvor proteina za vegetarijance i vegane.&nbsp;<\/strong>S obzirom da sadr\u017ei vi\u0161e bjelan\u010devina od drugih izvora ugljikohidrata, mo\u017ee sadr\u017eavati malo vi\u0161e kalorija, dakle ako vodite ra\u010duna o njihovom unosu, procijenite koliko \u0107ete je pojesti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koje kompleksne ugljikohidrate, bjelan\u010devine i masti konzumirate najradije Vi? Podijelite s nama u komentarima Va\u0161e mi\u0161ljenje o ugljikohidratima i bjelan\u010devinama. U slu\u010daju da Vam se \u010dlanak svidio,&nbsp;<strong>podijelite ga s prijateljima.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako izgleda 50g ugljikohidrata, 30g bjelan\u010devina i 20g masti? Pogledajte najbolje ugljikohidrate, bjelan\u010devine i zdrave masti kao i razloge za\u0161to su najbolji.<\/p>\n","protected":false},"author":25,"featured_media":309111,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7490,7352,7244,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-316748","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-masti-hr","9":"tag-prehrana-hr","10":"tag-ugljikohidrati-hr","11":"tag-zdrav-nacin-zivota-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 izgleda 50 grama ugljikohidrata, 30 grama bjelan\u010devina i 20 grama masti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako izgleda 50g ugljikohidrata, 30g bjelan\u010devina i 20g masti? 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