{"id":353522,"date":"2022-04-29T15:11:47","date_gmt":"2022-04-29T13:11:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=353522"},"modified":"2022-04-29T15:14:14","modified_gmt":"2022-04-29T13:14:14","slug":"5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/","title":{"rendered":"Kako odabrati dobru proteinsku plo\u010dicu?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/#Sto_je_proteinska_plocica\" title=\"\u0160to je proteinska plo\u010dica?\">\u0160to je proteinska plo\u010dica?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/#Na_sto_treba_obratiti_pozornost_pri_odabiru_proteinske_plocice\" title=\"Na \u0161to treba obratiti pozornost pri odabiru proteinske plo\u010dice?\">Na \u0161to treba obratiti pozornost pri odabiru proteinske plo\u010dice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/#1_Proteini\" title=\"1. Proteini\">1. Proteini<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/#2_Ugljikohidrati\" title=\"2. Ugljikohidrati\">2. Ugljikohidrati<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/#3_Masti\" title=\"3. Masti\">3. Masti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/#4_Vlakna\" title=\"4. Vlakna\">4. Vlakna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/#5_Zasladivaci\" title=\"5. Zasla\u0111iva\u010di\">5. Zasla\u0111iva\u010di<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/#6_Sto_jos_mozemo_pronaci_u_proteinskim_plocicama\" title=\"6. \u0160to jo\u0161 mo\u017eemo prona\u0107i u proteinskim plo\u010dicama?\">6. \u0160to jo\u0161 mo\u017eemo prona\u0107i u proteinskim plo\u010dicama?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/#7_Kalorijska_vrijednost\" title=\"7. Kalorijska vrijednost\">7. Kalorijska vrijednost<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/#Kako_bi_trebala_izgledati_idealna_proteinska_plocica\" title=\"Kako bi trebala izgledati idealna proteinska plo\u010dica?\">Kako bi trebala izgledati idealna proteinska plo\u010dica?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-odabrati-kvalitetnu-proteinsku-plocicu\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Proteinske plo\u010dice s pravom su postale uobi\u010dajeni dio na\u0161e prehrane. I nije ni \u010dudo. Izvrstan su me\u0111uobrok kad ste u \u017eurbi i trebate <strong>brzo uta\u017eiti glad i zadovoljiti svoje okusne pupoljke.<\/strong> Mo\u017eete ih doslovno upotrijebiti kao prvu pomo\u0107 kod gladi na poslu, fakultetu, planinarenju ili na skija\u0161koj stazi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, postoje zna\u010dajne razlike u profilu sastojaka razli\u010ditih proteinskih plo\u010dica. Lako mo\u017eete otkriti koja je proteinska plo\u010dica <strong>dobra<\/strong>,&nbsp;a koju treba ostaviti na polici. Pogledajmo pobli\u017ee <strong>\u0161to je zapravo proteinska plo\u010dica, od \u010dega se sastoji, kad ju je prikladno jesti i kako odabrati najbolju. <\/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\"><span class=\"ez-toc-section\" id=\"Sto_je_proteinska_plocica\"><\/span>\u0160to je proteinska plo\u010dica?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinska plo\u010dica obi\u010dno je plo\u010dica koja ima <strong>visok udio bjelan\u010devina nau\u0161trb ugljikohidrata i masti.<\/strong> To je uglavnom razlog za\u0161to je popularna me\u0111u ljudima koji paze na unos tog makronutrijenta i nisu ravnodu\u0161ni prema onome \u0161to jedu. Ve\u0107i sadr\u017eaj proteina obi\u010dno se posti\u017ee dodavanjem razli\u010ditih izvora proteina \u017eivotinjskog ili biljnog porijekla. To je dijelom na\u010din na koji mo\u017eete znati koliko je plo\u010dica dobra i dobiva li va\u0161e tijelo zaista potrebne hranjive tvari iz nje.<\/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\">Kad jesti proteinske plo\u010dice?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteinske plo\u010dice<\/strong><\/a>\u2013 proteinske plo\u010dice mo\u017eete jesti gotovo bilo kad, ovisi samo o va\u0161im \u017eeljama, gladi i energetskim potrebama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>Me\u0111utim, op\u0107enito se naj\u010de\u0161\u0107e upotrebljavaju kao:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>dio doru\u010dka kad kasnite<\/li><li>brzi zalogaj na poslu ili na fakultetu<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">me\u0111uobroci za planinarenje,<\/a> skijanje, skija\u0161ko tr\u010danje, vo\u017enju biciklom i druge aktivnosti<\/li><li>me\u0111uobrok prije ili poslije treninga<\/li><li>desert uz kavu koji vas tako\u0111er zasititi<\/li><li>dijetalni me\u0111uobrok, odr\u017eavanje tjelesne te\u017eine i debljanje<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pitate se kako bi trebao izgledati idealan me\u0111uobrok? Prona\u0111ite sve potrebne informacije u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to treba sadr\u017eavati uravnote\u017een me\u0111uobrok i kako zdravo zamijeniti kalori\u010dne grickalice? <\/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\">Jesu li proteinske plo\u010dice prikladne za djecu?<\/h3>\n\n\n\n<p>Op\u0107enito, ne morate se brinuti da proteinske plo\u010dice sadr\u017ee sastojke koji nisu sigurni za djecu. Dakle, za\u0161to u trgovinama ne mo\u017eete prona\u0107i proteinske plo\u010dice koje su namijenjene izravno mali\u0161anima? Odgovor je jednostavan, <strong>djetetov organizam ne treba toliko proteina kao tijelo odrasle osobe zbog svoje veli\u010dine.<\/strong> Stoga nema potrebe da mla\u0111a djeca dodaju proteine nekom posebnom hranom. <strong>Zdrava, raznolika i uravnote\u017eena prehrana<\/strong> bit \u0107e sasvim dovoljna. Naprotiv, pretjerani unos proteina mogao bi nepotrebno opteretiti njihova tijela i uzrokovati probavne probleme poput nadutosti. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, situacija je druk\u010dija za <strong>adolescente starije od petnaest godina<\/strong> koji su u procesu razvoja i tako\u0111er se bave sportom. Njihova te\u017eina tada se pove\u0107ava, a istovremeno se pove\u0107ava i potreba za proteinima. U tom slu\u010daju, <strong>uklju\u010divanje proteinskih plo\u010dica u njihovu prehranu mo\u017ee imati smisla.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/IMG_7860-3-1124x749.jpg\" alt=\"Na \u0161to treba obratiti pozornost pri odabiru proteinske plo\u010dice?\" class=\"wp-image-348013\" width=\"843\" height=\"562\" title=\"Na \u0161to treba obratiti pozornost pri odabiru proteinske plo\u010dice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_7860-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_7860-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_7860-3-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_7860-3-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Na_sto_treba_obratiti_pozornost_pri_odabiru_proteinske_plocice\"><\/span>Na \u0161to treba obratiti pozornost pri odabiru proteinske plo\u010dice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je uglavnom slu\u010daj s robom \u0161iroke potro\u0161nje, obi\u010dno mo\u017eemo <strong>birati izme\u0111u proizvoda razli\u010dite kvalitete<\/strong>. A nije druk\u010dije ni s proteinskim plo\u010dicama. Me\u0111utim, cijena i sjajno \u0161areno pakiranje upe\u010datljivog dizajna nisu glavni kriterij za procjenu kvalitetne proteinske plo\u010dice. Trebali bi vas prvenstveno zanimati <strong>kori\u0161teni sastojci, njihovi omjeri i dobivene vrijednosti makronutrijenata same plo\u010dice.<\/strong> Ta tri glavna kriterija pomo\u0107i \u0107e vam da prona\u0111ete najbolju proteinsku plo\u010dicu posebno za vas.<\/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\"><span class=\"ez-toc-section\" id=\"1_Proteini\"><\/span>1. Proteini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Proteini<\/strong> su klju\u010dni makronutrijent u proteinskim plo\u010dicama. U odnosu na obi\u010dne plo\u010dice ili razne slatki\u0161e, njihov je udio obi\u010dno ve\u0107i. Me\u0111utim, izvor proteina koji je upotrijebljen jednako je va\u017ean. Pogledajmo pobli\u017ee.<\/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\">Koliko proteina treba imati proteinska plo\u010dica?<\/h3>\n\n\n\n<p>Kako bi se smatrala proteinskom plo\u010dicom, mora imati prirodno vi\u0161e proteina na ra\u010dun ugljikohidrata i masti. Dakle, koliko je to proteina?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Prema smjernicama EU-a, plo\u010dica mora imati najmanje <strong>12 % proteina<\/strong> u svojoj ukupnoj energetskoj vrijednosti kako bi se mogla nazvati izvorom proteina i nositi oznaku proteina ili proteinske plo\u010dice. <strong>Na primjer,<\/strong> pakiranje \u010desto tako\u0111er navodi da sadr\u017ei proteine. Kako bismo vam dali predod\u017ebu \u2013 ako proteinska plo\u010dica sadr\u017ei 400 kcal na 100 g, morala bi imati barem 12 g proteina u istoj koli\u010dini. Za plo\u010dicu od 50 g, to bi bilo samo 6 g proteina. <span style=\"color: #ff6600\">[2]<\/span><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Kako bi se za plo\u010dicu moglo re\u0107i da ima<strong> visoki udio bjelan\u010devina,<\/strong> energetska vrijednost tog makronutrijenta mora \u010diniti najmanje <strong>20 % plo\u010dice.<\/strong> Na ambala\u017ei, na primjer, tako\u0111er mo\u017eete prona\u0107i informaciju da je bogata proteinima. <strong>Kako bismo vam dali predod\u017ebu<\/strong> \u2013 ako proteinska plo\u010dica sadr\u017ei 400 kcal na 100 g, morala bi imati najmanje 20 g proteina u istoj koli\u010dini. Za plo\u010dicu od 50 g, to bi bilo 10 g proteina. <span style=\"color: #ff6600\">[2]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to mo\u017eete vidjeti, proteinska plo\u010dica mo\u017eda ne sadr\u017ei toliko proteina koliko biste o\u010dekivali, iako je ozna\u010dena kao bogata proteinima. Ali, na sre\u0107u, postoje opcije u kojima proteini \u010dine <strong>30 \u2013 40 % energetske vrijednosti plo\u010dice<\/strong>. Tako mo\u017eete lako do\u0107i do \u010darobnih<strong> 20 g proteina<\/strong> po obroku uz <a href=\"https:\/\/gymbeam.hr\/proteinska-cokoladica-purebar-60-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>plo\u010dicu od 60 g.<\/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\">Iz kojeg izvora treba potjecati protein u plo\u010dici?<\/h3>\n\n\n\n<p>Koli\u010dina proteina jedna je stvar. Me\u0111utim, izvor proteina i pripadaju\u0107i profil aminokiselina jednako su va\u017eni. To utje\u010de na to kako \u0107e ih na\u0161e tijelo iskoristiti, na primjer, ho\u0107e li sadr\u017eane aminokiseline i\u0107i prvenstveno u vezivno tkivo ili \u0107e se upotrijebiti za &lt;strong&gt;rast mi\u0161i\u0107a.&lt;\/strong&gt; Sli\u010dno tako, porijeklo proteina tako\u0111er utje\u010de na njihovu apsorpciju i dostupnost tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Najbolji izvori proteina u proteinskim plo\u010dicama za svaki dan<\/h4>\n\n\n\n<p>Ako niste vegan i ne izbjegavate nikakve izvore proteina, najbolji izbor za vas bit \u0107e plo\u010dica <strong>koja se sastoji uglavnom od proteina iz mlijeka,<\/strong> koji ima sjajan spektar aminokiselina. Zapravo, sadr\u017ei sve esencijalne aminokiseline u gotovo optimalnom omjeru. Konkretno, to mo\u017ee biti:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Mlije\u010dni proteini <\/strong>\u2013 poznato je da sadr\u017ee otprilike 20 % proteina sirutke i 80 % proteina kazeina <span style=\"color: #ff6600\">[3-4]<\/span><\/li><li><a href=\"https:\/\/gymbeam.hr\/proteinski-koncentrati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Koncentrat proteina sirutke (WPC)<\/strong><\/a> \u2013 visokokvalitetni protein koji ima izvrsnu apsorpciju i pristupa\u010dnost <span style=\"color: #ff6600\" class=\"tadv-color\">[5]<\/span><\/li><li><a href=\"https:\/\/gymbeam.hr\/proteinski-izolati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Izolat proteina sirutke (WPI)<\/strong><\/a> \u2013 dobiven filtracijom iz koncentrata sirutke, \u0161to ga \u010dini &#8220;\u010di\u0161\u0107im&#8221; (sadr\u017ei manje masti i ugljikohidrata u usporedbi s WPC-om), brzo se apsorbira i prikladan je za intoleranciju na laktozu <span style=\"color: #ff6600\" class=\"tadv-color\">[6\u20137]<\/span><\/li><li><a href=\"https:\/\/gymbeam.hr\/hidrolizirani-proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hidrolizat sirutke (WPH)<\/strong><\/a> \u2013 proizveden od koncentrata ili izolata sirutke postupkom hidrolize, zbog \u010dega je savr\u0161eno probavljiv za tijelo i najlak\u0161e dostupan <span style=\"color: #ff6600\" class=\"tadv-color\">[8]<\/span><\/li><li><a href=\"https:\/\/gymbeam.hr\/nocni-proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Micelarni kazein<\/strong><\/a> \u2013 poznat je po postupnoj apsorpciji, zbog \u010dega je i dobio nadimak &#8220;no\u0107ni protein&#8221;; njegov je dodatak idealan ako \u017eelite du\u017ee biti siti<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ne\u0107ete pogrije\u0161iti ni s <a href=\"https:\/\/gymbeam.hr\/egg-albumin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>albuminom iz jaja <\/strong><\/a>iz \u017eivotinjskih izvora. To je proteinski prah koji nastaje su\u0161enjem pasteriziranog bjelanjka iz koko\u0161jih jaja. Me\u0111utim, tako\u0111er ima prednost povoljnog spektra aminokiselina.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-\u0424\u043e\u0442\u043e-1-1-1124x749.jpg\" alt=\"Najbolji izvori proteina u uobi\u010dajenim proteinskim plo\u010dicama\" class=\"wp-image-348028\" width=\"843\" height=\"562\" title=\"Najbolji izvori proteina u uobi\u010dajenim proteinskim plo\u010dicama\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-\u0424\u043e\u0442\u043e-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-\u0424\u043e\u0442\u043e-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-\u0424\u043e\u0442\u043e-1-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-\u0424\u043e\u0442\u043e-1-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje izvore proteina izbjegavati?<\/h4>\n\n\n\n<p>Ako \u017eelite pove\u0107ati mi\u0161i\u0107e, <a href=\"https:\/\/gymbeam.hr\/hidrolizirani-kolagen-runcollg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gove\u0111i kolagen <\/strong><\/a><strong>vjerojatno nije najbolji mogu\u0107i izvor za vas. <\/strong>To je protein koji se uglavnom nalazi u vezivnom tkivu. Stoga je optimalan posebno za osobe koje \u017eele, na primjer,<strong> brinuti se za svoje zglobove, pobolj\u0161ati kvalitetu kose ili noktiju, ili pove\u0107ati elasti\u010dnost ko\u017ee i smanjiti bore. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako je to va\u0161 cilj, onda ne morate izbjegavati gove\u0111i kolagen. Me\u0111utim, ako \u017eelite pospje\u0161iti razvoj mi\u0161i\u0107a i oporavak nakon treninga, onda su <strong>mlije\u010dni proteini ili albumin iz jaja bolji izbor.<\/strong> <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Najbolji izvori proteina u veganskim proteinskim plo\u010dicama<\/h4>\n\n\n\n<p>U dana\u0161nje vrijeme \u010dak i<strong> vegani<\/strong> mogu odabrati kvalitetnu proteinsku plo\u010dicu. Na tr\u017ei\u0161tu postoji mno\u0161tvo plo\u010dica koje imaju samo <strong>biljne sastojke, uklju\u010duju\u0107i proteine.<\/strong> Me\u0111utim, s njima se morate jo\u0161 vi\u0161e usredoto\u010diti na izvore bjelan\u010devina i njihov udio kako biste stvarno izvukli maksimum iz plo\u010dice. Pogledajmo ih pobli\u017ee:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.hr\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteini soje<\/strong><\/a> \u2013 zahvaljuju\u0107i svom razmjerno povoljnom spektru aminokiselina, najsli\u010dniji su visokokvalitetnim proteinima sirutke i jedan su od najpopularnijih izvora proteina me\u0111u veganima. <span style=\"color: #ff6600\" class=\"tadv-color\">[10\u201311]<\/span><\/li><li><a href=\"https:\/\/gymbeam.hr\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ri\u017eini proteini<\/strong><\/a> \u2013 jo\u0161 su jedan veganski izvor proteina koji je tako\u0111er popularan me\u0111u osobama s intolerancijom na laktozu. Me\u0111utim, nema najprikladniju koli\u010dinu esencijalne aminokiseline lizina, stoga ga je korisno kombinirati s proteinima gra\u0161ka. <span style=\"color: #ff6600\" class=\"tadv-color\">[12\u201313]<\/span><\/li><li><a href=\"https:\/\/gymbeam.hr\/protein-konoplje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteini konoplje<\/strong><\/a> \u2013 proizvedeni su pre\u0161anjem i mljevenjem sjemenki konoplje. Njihov spektar aminokiselina savr\u0161eno nadopunjuje, na primjer, proteine gra\u0161ka. <span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/li><li><a href=\"https:\/\/gymbeam.hr\/bio-pea-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteini gra\u0161ka<\/strong><\/a><strong> \u2013<\/strong> mahunarke su sjajna alternativa \u017eivotinjskim proteinima. Imaju prili\u010dno velike koli\u010dine esencijalnih aminokiselina koje \u010desto nedostaju u biljnim izvorima. Nedostatak im je, primjerice, nizak sadr\u017eaj metionina, stoga je idealno kombinirati ih s proteinima ri\u017ee ili nekog drugog proteina \u017eitarica.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to vidite, neki biljni proteini imaju odre\u0111ene nedostatke, na primjer u obliku manje povoljne zastupljenosti neke esencijalne aminokiseline (ograni\u010davaju\u0107a aminokiselina). Me\u0111utim, mo\u017eete ih lako ukloniti odgovaraju\u0107om kombinacijom. Prilikom odabira veganske proteinske plo\u010dice, <strong>uvijek odaberite onu koja po mogu\u0107nosti ima vi\u0161e izvora proteina na popisu sastojaka, ili na primjer proteine soje ili drugih mahunarki. <\/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\">Klju\u010dne preporuke za proteine u proteinskim plo\u010dicama<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ako tra\u017eite plo\u010dicu s ve\u0107im udjelom proteina, posegnite za onom koja sadr\u017ei najmanje <strong>20 g proteina po porciji. <\/strong><\/li><li>Ako niste vegan, plo\u010dica koja sadr\u017ei <strong>mlije\u010dne proteine<\/strong> mogla bi biti najbolji izbor za vas. To mo\u017ee biti, na primjer, <strong>protein sirutke ili micelarni kazein<\/strong>. Me\u0111utim, ne\u0107ete pogrije\u0161iti ako plo\u010dica sadr\u017ei i albumin iz jaja.<\/li><li>Veganima je bolje da odaberu plo\u010dicu koja <strong>kombinira vi\u0161e izvora proteina<\/strong> (npr. proteine ri\u017ee s proteinima gra\u0161ka). Time se rje\u0161ava nedostatak u obliku specifi\u010dne ograni\u010davaju\u0107e aminokiseline i osigurava me\u0111uobrok s povoljnijim spektrom aminokiselina. Dobra kombinacija mo\u017ee biti, na primjer, kombinacija proteina soje i mahunarki.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite saznati vi\u0161e o kvaliteti proteina u proteinskim plo\u010dicama? Onda ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati prave proteine za mr\u0161avljenje ili rast mi\u0161i\u0107a?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210521_190228-1124x724.jpg\" alt=\"Klju\u010dne preporuke za proteine u proteinskim plo\u010dicama\" class=\"wp-image-348043\" width=\"843\" height=\"543\" title=\"Klju\u010dne preporuke za proteine u proteinskim plo\u010dicama\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210521_190228-1124x724.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210521_190228-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210521_190228-1536x989.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210521_190228.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"49360,404,48406,30248,9061,60799,49306,49300,6937,28324,49804,60658\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Ugljikohidrati\"><\/span>2. Ugljikohidrati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim na proteine, treba obratiti pozornost i na <strong>udio ugljikohidrata i njihove izvore.<\/strong> Pravi izbor mo\u017ee osigurati, na primjer, ni\u017eu kalorijsku vrijednost plo\u010dice, zasititi dulje vrijeme i <strong>progresivno osigurava<\/strong> <strong>energiju.<\/strong> Dakle, pogledajmo pobli\u017ee i ugljikohidrate.<\/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\">Koliko ugljikohidrata treba sadr\u017eavati proteinska plo\u010dica?<\/h3>\n\n\n\n<p>\u0160to se ti\u010de ugljikohidrata, <strong>ne mo\u017ee se jasno navesti koliko bi grama plo\u010dica trebala sadr\u017eavati.<\/strong> Ovisno o te\u017eini plo\u010dice, mogu se vidjeti razli\u010dite vrijednosti. Sli\u010dno tome, \u0161to se ti\u010de sadr\u017eaja ugljikohidrata, morate uzeti u obzir kome je plo\u010dica namijenjena. Na primjer, ako ste na dijeti s niskim udjelom ugljikohidrata ili keto-dijeti, vjerojatno \u0107ete htjeti zadr\u017eati sadr\u017eaj ugljikohidrata \u0161to je mogu\u0107e ni\u017eim. Zamislimo da \u017eelite pojesti malo <strong>proteinske plo\u010dice kao me\u0111uobrok<\/strong> nakon treninga, na primjer, a nemate nikakva odre\u0111ena ograni\u010denja u prehrani. Htjet \u0107ete prona\u0107i proteinsku plo\u010dicu koja \u0107e va\u0161em tijelu osigurati <strong>odre\u0111enu koli\u010dinu ugljikohidrata potrebnu za regeneraciju njegovih energetskih zaliha.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako \u017eelimo dati op\u0107u univerzalnu preporuku koja bi trebala biti prikladna za ve\u0107inu ljudi, koli\u010dina ugljikohidrata bila bi izme\u0111u <strong>10 i 25 g na 60 g.<\/strong> Za plo\u010dicu koja ima 400 kcal u 100 g, to bi zna\u010dilo da ugljikohidrati \u010dine otprilike <strong>17 \u2013 42 %.<\/strong> Me\u0111utim, raspon sadr\u017eaja ugljikohidrata u plo\u010dicama koje su dostupne na tr\u017ei\u0161tu <strong>puno je \u0161iri,<\/strong> tako da \u0107ete sigurno prona\u0107i onu koja najbolje odgovara va\u0161em unosu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">A \u0161to je sa \u0161e\u0107erom u proteinskim plo\u010dicama?<\/h4>\n\n\n\n<p>Osim ukupnog sadr\u017eaja ugljikohidrata, trebao bi vas zanimati i<strong>&nbsp;udio \u0161e\u0107era.<\/strong> Opet, ne mo\u017eemo odrediti ne\u0161to poput dobrih i lo\u0161ih koli\u010dina. Idealan udio \u0161e\u0107era ovisit \u0107e o va\u0161em cilju. Na primjer, ako poku\u0161avate pove\u0107ati masu i uzimate proteinsku plo\u010dicu kao <strong>brzi me\u0111uobrok prije<\/strong> <strong>vje\u017ebanja, mo\u017eda vam ve\u0107e koli\u010dine \u0161e\u0107era ne\u0107e zna\u010dajno smetati.<\/strong> Ako, na primjer, jedete plo\u010dicu na poslu tijekom dana i \u017eelite da vam postupno daje energiju te <strong>vas odr\u017eava dulje sitima,<\/strong> <strong>dobro je odabrati ni\u017ei sadr\u017eaj \u0161e\u0107era<\/strong>. To je tako\u0111er u skladu s WHO-om (Svjetskom zdravstvenom organizacijom), koja preporu\u010duje poo\u0161travanje ukupne granice za konzumaciju dodanih \u0161e\u0107era s 10 na 5 % ukupnog dnevnog energetskog unosa. Za osobu s unosom od 2500 kcal to bi zna\u010dilo smanjenje s otprilike 62 g na 31 g. <span style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poku\u0161ajmo to malo pojednostaviti. Vjerujemo da bi prosje\u010dna plo\u010dica od <strong>60 g op\u0107enito trebala sadr\u017eavati otprilike 5 g \u0161e\u0107era.<\/strong> Svakako ne mo\u017eete pogrije\u0161iti s tom koli\u010dinom i mo\u017eete o\u010dekivati da \u0107e vam plo\u010dica postupno davati energiju te ne\u0107ete odmah biti gladni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kod organskih (BIO) proizvoda situacija je malo kompliciranija, tako da koli\u010dina mo\u017ee biti ne\u0161to ve\u0107a. To je uglavnom zbog upotrebe \u010disto prirodnih sastojaka koji prirodno sadr\u017ee \u0161e\u0107er. Ali ne morate se brinuti ni o tome, u redu je.<\/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\">Najbolji izvori ugljikohidrata u proteinskim plo\u010dicama<\/h3>\n\n\n\n<p>Osim koli\u010dine ugljikohidrata, trebali biste biti svjesni i njihovog <strong>izvora.<\/strong> Ne \u017eelite da vas napuni proteinska plo\u010dica puna \u0161e\u0107era bez slo\u017eenih ugljikohidrata, zar ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>Sljede\u0107e vrste ugljikohidrata naj\u010de\u0161\u0107e se nalaze u proteinskim plo\u010dicama:&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Jednostavni \u0161e\u0107eri <\/strong>\u2013 daju sladak okus, ali ne bi trebali \u010diniti ve\u0107inu ugljikohidrata u plo\u010dici. Uklju\u010duju glukozu, fruktozu ili glukozno-fruktozni sirup.<\/li><li><strong>Slo\u017eeni ugljikohidrati <\/strong>\u2013 osloba\u0111aju se postupno i zasi\u0107uju vas dulje vrijeme. To su, primjerice, razne zobi, bra\u0161no ili \u0161krob.<\/li><li><b>Polioli ili polialkoholi<\/b> \u2013 po strukturi su sli\u010dni ugljikohidratima, ali imaju ni\u017eu energetsku vrijednost. Velika je prednost to \u0161to ne uzrokuju karijes. Uklju\u010duju maltitol ili <a href=\"https:\/\/gymbeam.hr\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>eritritol<\/strong><\/a>, koji se tako\u0111er prirodno nalaze u vo\u0107u i ne sadr\u017ee kalorije. Me\u0111utim, za neke, <strong>prekomjerne koli\u010dine<\/strong> maltitola, koje je te\u0161ko unijeti uobi\u010dajenom prehranom, mogu uzrokovati probavne probleme. Ali ako jedete samo jednu plo\u010dicu dnevno, ne morate se brinuti o tome. <span style=\"color: #ff6600\" class=\"tadv-color\">[15\u201316]<\/span><\/li><\/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\">Klju\u010dne preporuke za ugljikohidrate u proteinskim plo\u010dicama<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Idealna plo\u010dica, koja zasi\u0107uje i postupno daje energiju, trebala bi sadr\u017eavati otprilike <strong>10 \u2013 25 g ugljikohidrata u 60 g.<\/strong> Prevedeno, to zna\u010di da bi ugljikohidrati trebali \u010diniti otprilike <strong>17 \u2013 42 % energetske vrijednosti plo\u010dice.<\/strong> Me\u0111utim, ako ste, primjerice, na dijeti s niskim udjelom ugljikohidrata ili keto-dijeti, potra\u017eite plo\u010dice koje sadr\u017ee \u0161to manje ugljikohidrata.<\/li><li>Op\u0107enito, preporu\u010dujemo odabir plo\u010dica koje sadr\u017ee <strong>otprilike 5 g \u0161e\u0107era<\/strong>, s izuzetkom organskih (BIO) plo\u010dica koje imaju \u010disto prirodne sastojke.<\/li><li>\u0160to se ti\u010de izvora ugljikohidrata, <strong>slo\u017eeni ugljikohidrati poput raznih zobi i \u0161kroba trebali bi prevladavati <\/strong>u plo\u010dici. Za slatki okus potom se brinu polioli, koji mogu na zdrav na\u010din zamijeniti \u0161e\u0107er i smanjiti ukupnu koli\u010dinu kalorija u plo\u010dici.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/pero-427-1124x750.jpg\" alt=\"Klju\u010dne preporuke za ugljikohidrate u proteinskim plo\u010dicama\" class=\"wp-image-348058\" width=\"843\" height=\"563\" title=\"Klju\u010dne preporuke za ugljikohidrate u proteinskim plo\u010dicama\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/pero-427-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/pero-427-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/pero-427-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/pero-427.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Masti\"><\/span>3. Masti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masti su makronutrijent koji ima <strong>najve\u0107u energetsku vrijednost,<\/strong> to\u010dnije otprilike 9 kcal po 1 g. Stoga njihov sadr\u017eaj ima razmjerno zna\u010dajan utjecaj na kona\u010dnu kalorijsku vrijednost proteinske plo\u010dice. I, kao i kod drugih makronutrijenata, razlikujemo vi\u0161e i manje po\u017eeljne izvore masti. Pogledajmo ih pobli\u017ee.<\/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\">Koliko masti treba sadr\u017eavati proteinska plo\u010dica?<\/h3>\n\n\n\n<p>Jedna manja proteinska plo\u010dica od 60 g <strong>sadr\u017ei otprilike 5 \u2013 10 g masti, \u0161to je sasvim u redu.<\/strong> Me\u0111utim, ako kupujete plo\u010dicu namijenjenu za odre\u0111eni plan prehrane, kao \u0161to je dijeta s malo ugljikohidrata ili keto-dijeta, sadr\u017eaj masti bit \u0107e ve\u0107i na ra\u010dun ugljikohidrata, \u0161to je prili\u010dno uobi\u010dajeno. Opet, me\u0111utim, svaki pojedinac treba procijeniti svrhu proteinske plo\u010dice, \u0161to od nje o\u010dekuje, a zatim na temelju toga odabrati odre\u0111enu koli\u010dinu masti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ako planirate pojesti proteinsku plo\u010dicu nakon <strong>vje\u017ebanja<\/strong> i te\u017eite najbr\u017eoj apsorpciji proteina, plo\u010dica s<strong> manje masti<\/strong> mo\u017ee biti prikladnija za vas.<\/li><li>U slu\u010daju da poku\u0161avate <strong>smr\u0161avjeti<\/strong>, a kalorijska vrijednost plo\u010dice je prioritet, bolje je odabrati onu s<strong> manje masno\u0107a.<\/strong><\/li><li>Ako \u017eelite plo\u010dicu koja je \u0161to<strong> zasitnija,<\/strong> ne morate se brinuti o <strong>ne\u0161to ve\u0107em udjelu masti.<\/strong><\/li><li>A za one koji su na<strong> dijeti s niskim udjelom ugljikohidrata ili keto-dijeti<\/strong> vjerojatno ne \u010dudi \u0161to preporu\u010dujemo posezanje za plo\u010dicama s <strong>ve\u0107im udjelom masti<\/strong> nau\u0161trb ugljikohidrata.<\/li><\/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\">Najbolji izvori masti u proteinskim plo\u010dicama<\/h3>\n\n\n\n<p>\u010cak i kod masti, vjerojatno vas ne\u0107e odu\u0161eviti \u010dinjenica da u plo\u010dicama postoje <strong>izvori razli\u010dite kvalitete<\/strong>. Me\u0111u one koji su korisni za zdravlje prvenstveno ubrajamo nezasi\u0107ene masti. One uglavnom dolaze iz povrtnih izvora. To uklju\u010duje, na primjer:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>zrna kakaa<\/li><li>ora\u0161aste plodove (osim kokosa)<\/li><li>sjemenke<\/li><li>ulje kanole<\/li><li>maslinovo ulje<\/li><li>laneno ulje<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, nije svaka masno\u0107a idealna za proteinsku plo\u010dicu. Na primjer, navedena <strong>ulja<\/strong> spadaju me\u0111u zdrave masti, a imaju i <strong>koristan sadr\u017eaj masnih kiselina<\/strong>. Na\u017ealost, ona su lak\u0161e podlo\u017ena <strong>oksidaciji,<\/strong> koja proizvodi nepo\u017eeljne aldehide i ketone. To je tako\u0111er jedan od razloga za\u0161to se rje\u0111e upotrebljavaju u plo\u010dicama. Drugi je razlog njihov specifi\u010dan okus, koji se mo\u017eda ne\u0107e svima svidjeti u plo\u010dici. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako bi postigli <strong>optimalni okus, konzistenciju, idealnu ravnote\u017eu cijene i funkcije<\/strong> te kako bi napravili plo\u010dicu koja ne oksidira lako, proizvo\u0111a\u010di \u010desto pribjegavaju upotrebi manje popularnih masti. One su tako\u0111er poznate po ve\u0107em udjelu zasi\u0107enih masnih kiselina. To uklju\u010duje:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>palmino ulje ili mast<\/li><li>ulje ili mast palminih ko\u0161tica<\/li><li>kokosovo ulje ili mast<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga, ako vidite te masti navedene u sastojcima, to ne mora zna\u010diti da je plo\u010dica nekvalitetna i neprikladna. Zbog svojih svojstava mogu igrati donekle <strong>va\u017enu ulogu<\/strong>. Budu\u0107i da sadr\u017eaj masti u uobi\u010dajenim proteinskim plo\u010dicama nije jako visok, ne morate se brinuti da \u0107e manje popularne masti imati negativan u\u010dinak na va\u0161e zdravlje.<span style=\"color: #ff6600\"> [18] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Klju\u010dne preporuke za masti u proteinskim plo\u010dicama<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Idealna proteinska plo\u010dica koja nije namijenjena za odre\u0111enu vrstu prehrane trebala bi sadr\u017eavati otprilike <strong>5 \u2013 10 g masti. <\/strong><\/li><li>Proteinske plo\u010dice namijenjene za dijetu s niskim udjelom ugljikohidrata ili keto-dijetu imat \u0107e ve\u0107i udio masti i to je u redu. Kod njih bismo trebali staviti ve\u0107i naglasak na <strong>kvalitetu upotrijebljenih masti. <\/strong><\/li><li>Op\u0107enito, <strong>masti poput onih iz zrna kakaa, sjemenki, ve\u0107ine ora\u0161astih plodova<\/strong> (osim kokosa) i raznih ulja smatraju se zdravijima.<\/li><li>Kako bi se postigla idealna konzistencija i kako bi se izbjegla oksidacija plo\u010dice, proizvo\u0111a\u010di tako\u0111er upotrebljavaju odre\u0111enu koli\u010dinu manje popularnih zasi\u0107enih masti kao \u0161to su palmina mast, mast palminih ko\u0161tica i kokosova mast. U koli\u010dinama koje se nalaze u proteinskoj plo\u010dici, <strong>ne moramo se brinuti o njihovom mogu\u0107em negativnom utjecaju na zdravlje. <\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o mastima, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Masti \u2013 koje vam \u0161tete, a koje su korisne?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210513_145012-1124x716.jpg\" alt=\"Klju\u010dne preporuke za masti u proteinskim plo\u010dicama\" class=\"wp-image-348072\" width=\"843\" height=\"537\" title=\"Klju\u010dne preporuke za masti u proteinskim plo\u010dicama\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210513_145012-1124x716.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210513_145012-400x255.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210513_145012-1536x978.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_20210513_145012-2048x1304.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vlakna\"><\/span>4. Vlakna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako <a href=\"https:\/\/gymbeam.hr\/vlakna\" class=\"ek-link\"><strong>vlakna<\/strong><\/a> po svojoj prirodi spadaju u kategoriju ugljikohidrata, odlu\u010dili smo se na njih zasebno usredoto\u010diti. Njihov sadr\u017eaj mo\u017ee <strong>igrati klju\u010dnu ulogu u brzini apsorpcije pojedinih komponenti<\/strong> proteinske plo\u010dice. Vlakna imaju samo <strong>2 kcal na 1 g,<\/strong> ali iskori\u0161tavanje te energije tako\u0111er ovisi o tome da na\u0161e crijevne bakterije izvuku tu energiju. Op\u0107enito su korisna za na\u0161e zdravlje, pa \u010dak i <strong>utje\u010du na sitost.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[19] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ako \u017eelite da vas plo\u010dica dulje zasiti, trebali biste odabrati onu koja je <strong>bogata vlaknima.<\/strong> Za prosje\u010dnu plo\u010dicu od 60 g, to zna\u010di da bi trebala sadr\u017eavati <strong>najmanje 3,6 g,<\/strong> prema smjernicama EU-a. Me\u0111utim, \u010desto mo\u017eete prona\u0107i plo\u010dice koje sadr\u017ee \u010dak <strong>10 g<\/strong> <strong>vlakana,<\/strong> \u0161to vam mo\u017ee pomo\u0107i da jo\u0161 bolje ispunite preporu\u010deni dnevni unos. <strong>Osim pove\u0107ane sitosti, vlakna su va\u017ena i za zdravu probavu.<\/strong> <span style=\"color: #ff6600\">[20] <\/span><\/li><li>Me\u0111utim, ako jedete proteinsku plo\u010dicu kao me\u0111uobrok nakon treninga, pri \u010demu poku\u0161avate \u0161to br\u017ee unijeti sadr\u017eane proteine<strong> u mi\u0161i\u0107na vlakna o\u0161te\u0107ena treningom,<\/strong> visok sadr\u017eaj vlakana nije po\u017eeljan. To bi nepotrebno usporilo apsorpciju hranjivih tvari, a gladni mi\u0161i\u0107i dugo bi \u010dekali na svoju energiju. Stoga je nakon treninga idealno posegnuti za <strong>proteinskim plo\u010dicama s ni\u017eim sadr\u017eajem vlakana.<\/strong> Ipak, jo\u0161 je bolji izbor piti proteine u obliku <a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">visokokvalitetnih proteina<\/a>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vlakna se mogu na\u0107i u mnogim oblicima u proteinskim plo\u010dicama i \u010desto su skrivena pod nazivima zbog kojih na prvi pogled nije o\u010dito da se radi o njima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Zato, na primjer, potra\u017eite sljede\u0107e izvore na pakiranju:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>inulin, tj. iz korijena cikorije<\/li><li>kukuruzna vlakna<\/li><li>zobena vlakna<\/li><li>izomalt-oligosaharidi<\/li><li>fruktooligosaharidi<\/li><\/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\">Klju\u010dne preporuke za vlakna u proteinskim plo\u010dicama<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ako \u017eelite da vas proteinska plo\u010dica <strong>zasiti, idealno je da ima visok sadr\u017eaj vlakana<\/strong> (tj. najmanje 3,6 g po prosje\u010dnoj plo\u010dici od 60 g), ali u idealnom slu\u010daju i vi\u0161e. Kad nakon treninga pojedete plo\u010dicu i \u017eelite \u0161to br\u017ee napuniti svoje mi\u0161i\u0107e, optimalno je odabrati manji sadr\u017eaj vlakana.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/image00035-2-1124x750.jpeg\" alt=\"Klju\u010dne preporuke za vlakna u proteinskim plo\u010dicama\" class=\"wp-image-348087\" width=\"843\" height=\"563\" title=\"Klju\u010dne preporuke za vlakna u proteinskim plo\u010dicama\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/image00035-2-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/image00035-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/image00035-2-1536x1025.jpeg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zasladivaci\"><\/span>5. Zasla\u0111iva\u010di<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107 smo se lagano dotakli teme sadr\u017eaja zasla\u0111iva\u010da u proteinskim plo\u010dicama u poglavlju posve\u0107enom ugljikohidratima. Budu\u0107i da proteinska plo\u010dica <strong>u pravilu ne smije sadr\u017eavati vi\u0161e od 5 g \u0161e\u0107era,<\/strong> <strong>slatki okus treba posti\u0107i<\/strong> druk\u010dije. A <strong>zasla\u0111iva\u010di su idealno rje\u0161enje u tom<\/strong> <strong>slu\u010daju.<\/strong> Njihova velika prednost obi\u010dno je <strong>manja kalorijska<\/strong> <strong>vrijednost<\/strong> u usporedbi sa \u0161e\u0107erom. Zbog toga cijela plo\u010dica mo\u017ee tako\u0111er imati ni\u017eu energetsku vrijednost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Ovisno o porijeklu, zasla\u0111iva\u010di se mogu svrstati u:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>zasla\u0111iva\u010di prirodnog porijekla <\/strong>\u2013 to uklju\u010duje, na primjer, <a href=\"https:\/\/gymbeam.hr\/stevija-tablete-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">steviju<\/a> i taumatin<\/li><li><strong>polialkoholi <\/strong>\u2013 sinteti\u010dki zasla\u0111iva\u010di \u010dija je struktura identi\u010dna prirodnima, kao \u0161to je eritritol, <a href=\"https:\/\/gymbeam.hr\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ksilitol<\/a> i maltitol <span style=\"color: #ff6600\" class=\"tadv-color\">[21] <\/span><\/li><li><strong>sinteti\u010dki zasla\u0111iva\u010di<\/strong> \u2013 proizvedeni su kemijskim procesima; uklju\u010duju na primjer sukralozu, aspartam, acesulfam K<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ne trebamo se brinuti ni za jedan od tih zasla\u0111iva\u010da. I Europska i Ameri\u010dka uprava za hranu i lijekove potvrdile su da su <strong>sigurni u dnevnim granicama<\/strong>. Me\u0111utim, te su vrijednosti prili\u010dno visoke, stoga se ne biste trebali brinuti \u010dak i ako pojedete nekoliko proteinskih plo\u010dica i zalijete ih zasla\u0111enom limunadom.<span style=\"color: #ff6600\"> [22] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Klju\u010dne preporuke za zasla\u0111iva\u010de u proteinskim plo\u010dicama<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zasla\u0111iva\u010di nisu opasni i ne morate se brinuti o njihovom sadr\u017eaju u proteinskim plo\u010dicama.<\/strong> Ako tra\u017eite najmanji mogu\u0107i kalorijski sadr\u017eaj, mo\u017eda \u0107e vam se svidjeti plo\u010dice zasla\u0111ene <strong>stevijom<\/strong> <strong>ili eritritolom,<\/strong> koji ne sadr\u017ee kalorije.<\/li><\/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\"><span class=\"ez-toc-section\" id=\"6_Sto_jos_mozemo_pronaci_u_proteinskim_plocicama\"><\/span>6. \u0160to jo\u0161 mo\u017eemo prona\u0107i u proteinskim plo\u010dicama?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim gore navedenih sastojaka, neke plo\u010dice sadr\u017ee <strong>arome, punila, stabilizatore i druge tvari koje poma\u017eu upotpuniti njihovu konzistenciju, okus ili aromu.<\/strong> \u0160tovi\u0161e, \u010desto su oboga\u0107ene raznim <a href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitaminima<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mineralima<\/strong><\/a><strong> i <\/strong><a href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kofeinom<\/strong><\/a>. Njihov udio u sastavu mo\u017ee biti koristan, ali svakako se ne trebate oslanjati na \u010dinjenicu da \u0107e vam proteinska plo\u010dica osigurati sve mikronutrijente potrebne tijelu. To jednostavno ne funkcionira tako. Ipak, temelj svake prehrane <strong>raznolika je i uravnote\u017eena prehrana s obiljem \u0161arenog vo\u0107a, povr\u0107a i druge cjelovite hrane. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako i dalje mislite da biste \u017eeljeli nadopuniti vitamine, minerale i druge korisne sastojke na druge na\u010dine, bolje je posegnuti za <a href=\"https:\/\/gymbeam.hr\/sportska-prehrana\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>koncentriranim dodacima prehrani<\/strong><\/a> koji \u0107e vam u\u010dinkovitije pomo\u0107i.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/IMG_4120-1124x749.jpg\" alt=\"Vitamini, minerali i kofein u proteinskim plo\u010dicama\" class=\"wp-image-348102\" width=\"843\" height=\"562\" title=\"Vitamini, minerali i kofein u proteinskim plo\u010dicama\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_4120-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_4120-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_4120-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/IMG_4120-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Kalorijska_vrijednost\"><\/span>7. Kalorijska vrijednost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobivena kalorijska vrijednost plo\u010dice u odre\u0111enoj je mjeri odraz njenih sastojaka. Opet, ne mo\u017eemo re\u0107i jedan broj koji predstavlja njenu idealnu energetsku vrijednost. Me\u0111utim, mo\u017eemo upotrijebiti primjer proteinske plo\u010dice MoiM\u00fcv kako bismo pokazali kako <strong>sastojci utje\u010du na kalorijsku vrijednost<\/strong> i koliko kalorija prosje\u010dna proteinska plo\u010dica mo\u017ee sadr\u017eavati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Pribli\u017ene vrijednosti <\/strong><a href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinske plo\u010dice MoiMuv (okus kola\u010di\u0107a i kreme):<\/strong><\/a><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>23 g proteina (92 kcal)<\/li><li>14 g ugljikohidrata (56 kcal), od \u010dega je 1,9 g \u0161e\u0107era<\/li><li>6 g masti (54 kcal)<\/li><li>7 g vlakana (14 kcal)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Idealni je me\u0111uobrok<\/strong> proteinska plo\u010dica koja ima otprilike 200 \u2013 250 kcal na 60 g. Budu\u0107i da ne dodaje veliku koli\u010dinu energije va\u0161em dnevnom unosu, odli\u010dna je i za mr\u0161avljenje. Isto tako, mo\u017ee biti jedan od me\u0111uobroka za osobe koje se poku\u0161avaju udebljati. U tom slu\u010daju, me\u0111utim, preporu\u010dljivo je dopuniti plo\u010dicu drugim obrokom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spomenuta proteinska plo\u010dica MoiM\u00fcv ima 60 g. Me\u0111utim, postoje i proteinske plo\u010dice koje imaju 90 g ili vi\u0161e. Sli\u010dno tome, razli\u010dite vrste mogu imati <strong>osjetno ve\u0107i udio masti.<\/strong> U tom slu\u010daju, jedna plo\u010dica mo\u017ee imati \u010dak 400 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>Kako bismo vam dali predod\u017ebu, ista koli\u010dina kalorija tako\u0111er je pribli\u017eno:<\/strong>\r\n\r\n&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>650 g jabuka<\/li><li>75 g mlije\u010dne \u010dokolade<\/li><li>400 g pile\u0107e \u0161unke<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad pove\u0107avate masu, proteinska plo\u010dica s ve\u0107im udjelom masti mo\u017ee biti dobar na\u010din da lako unesete kalorije. Ali kad ste na dijeti, morat \u0107ete bolje razmisliti ho\u0107e li vas bolje zasititi 650 g jabuka ili jedna plo\u010dica. Stoga ne zaboravite pro\u010ditati sastojke i nemojte da vas zavara otmjeno pakiranje na kojem pi\u0161e proteini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li saznati vi\u0161e o tome kako izra\u010dunati preporu\u010deni unos kalorija? Onda ne biste trebali propustiti na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalkulator unosa energije i makronutrijenata.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-unnamed-2020-01-24T091228.220-1124x794.jpg\" alt=\"Kako bi trebala izgledati idealna proteinska plo\u010dica?\" class=\"wp-image-348117\" width=\"843\" height=\"596\" title=\"Kako bi trebala izgledati idealna proteinska plo\u010dica?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-unnamed-2020-01-24T091228.220-1124x794.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-unnamed-2020-01-24T091228.220-400x283.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-unnamed-2020-01-24T091228.220-1536x1085.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/Copy-of-unnamed-2020-01-24T091228.220-2048x1447.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_bi_trebala_izgledati_idealna_proteinska_plocica\"><\/span>Kako bi trebala izgledati idealna proteinska plo\u010dica?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kona\u010dno, polako dolazimo do onog najva\u017enijeg. Dakle, kako bi idealna proteinska plo\u010dica trebala biti oblikovana kako bi poslu\u017eila kao izvrstan me\u0111uobrok tijekom dana, zasitila vas, nadoknadila va\u017ene makronutrijente i dala va\u0161em tijelu dosljednu energiju?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Te\u017eina:<\/strong> idealna te\u017eina plo\u010dice trebala bi biti otprilike 60 g jer \u0107e to osigurati da otjera manje napade gladi, uta\u017ei \u017eelju i ne optere\u0107uje previ\u0161e na\u0161u probavu.<\/li><li><strong>Proteini:<\/strong> plo\u010dica bi po mogu\u0107nosti trebala imati<strong> najmanje 20 g proteina.<\/strong> Op\u0107enito, mlije\u010dni proteini ili albumin iz jaja najbolji su izbor. Vegani bi u idealnom slu\u010daju trebali posegnuti za plo\u010dicom koja sadr\u017ei kombinaciju nekoliko biljnih izvora, poput proteina ri\u017ee i gra\u0161ka. Soja s izvorom proteina iz mahunarki tako\u0111er je dobar izbor. Time se rje\u0161ava nedostatak u obliku ograni\u010davaju\u0107e aminokiseline.<\/li><li><strong>Ugljikohidrati:<\/strong> plo\u010dica bi trebala sadr\u017eavati otprilike 10 \u2013 25 g ugljikohidrata, od \u010dega bi pribli\u017eno 5 g trebao biti \u0161e\u0107er.<\/li><li><strong>Masti:<\/strong> manje proteinske plo\u010dice od otprilike 60 g obi\u010dno imaju 5 \u2013 10 g masti, \u0161to se \u010dini optimalnim. U idealnom slu\u010daju to bi trebali biti izvori nezasi\u0107enih masti, koji uklju\u010duju, na primjer, zrna kakaa, sjemenke i ve\u0107inu ora\u0161astih plodova. Me\u0111utim, ne morate se brinuti ni za manje popularne masti.<\/li><li><strong>Vlakna:<\/strong> poku\u0161ajte potra\u017eiti plo\u010dicu koja ima najmanje 6 g vlakana na 100 g. U idealnom slu\u010daju poku\u0161ajte prona\u0107i plo\u010dicu s vi\u0161om vrijedno\u0161\u0107u vlakana.<\/li><li><strong>Zasla\u0111iva\u010di i ostali sastojci:<\/strong> ne morate se brinuti o zasla\u0111iva\u010dima i tvarima koje se upotrebljavaju za stvaranje kona\u010dnog okusa, mirisa i konzistencije. Koli\u010dina zasla\u0111iva\u010da sadr\u017eana u plo\u010dicama ni na koji na\u010din nije \u0161tetna za zdravlje. Me\u0111utim, ako izbjegavate umjetne zasla\u0111iva\u010de, plo\u010dice koje upotrebljavaju poliole za slatki okus mogu biti izvrsna alternativa.<\/li><li><strong>Kalorijska vrijednost:<\/strong> u slu\u010daju plo\u010dice od 60 g, idealna energetska vrijednost trebala bi biti otprilike 200 kcal. To \u0107e osigurati da plo\u010dica bude idealan me\u0111uobrok \u010dak i kad mr\u0161avite.<\/li><\/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\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, proteinska plo\u010dica savr\u0161en je me\u0111uobrok koji \u0107e vam se svidjeti u raznim prilikama. Mo\u017ee <strong>otjerati iznenadnu glad<\/strong> na poslu, fakultetu, planinarenju, vo\u017enji biciklom, skija\u0161kim stazama, ali tako\u0111er mo\u017ee zadovoljiti va\u0161e nepce kad ste gladni, na primjer, dok mr\u0161avite. Ali prije nego \u0161to kupite proteinsku plo\u010dicu, uvijek <strong>pro\u010ditajte sastojke i pobli\u017ee pogledajte tablicu nutritivnih vrijednosti.<\/strong> Nakon \u0161to pro\u010ditate ovaj \u010dlanak, trebali biste mo\u0107i odvojiti \u017eito od kukolja i staviti samo odabrane kvalitetne proizvode u svoju ko\u0161aricu. Tako \u0107ete u\u010diniti najbolje za sebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li me\u0111u prijateljima nekoga tko jo\u0161 nije probao proteinsku plo\u010dicu? Podijelite s njima na\u0161 \u010dlanak kako si ne bi svojevoljno uskratili tu finu poslasticu.<\/p>\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\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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>Proteinske plo\u010dice s pravom su postale uobi\u010dajeni dio na\u0161e prehrane. Izvrstan su me\u0111uobrok kad ste u \u017eurbi i trebate brzo uta\u017eiti glad. Pogledajmo pobli\u017ee \u0161to je proteinska plo\u010dica, od \u010dega se sastoji, kad ju je najbolje jesti i kako odabrati najkvalitetniju.<\/p>\n","protected":false},"author":100,"featured_media":348152,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7352,7124,6272,7136],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-353522","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-protein-u-prahu-hr","10":"tag-proteini-hr","11":"tag-proteinske-plocice-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 odabrati dobru proteinsku plo\u010dicu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako odabrati kvalitetnu proteinsku plo\u010dicu? 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