{"id":418826,"date":"2023-03-03T16:27:11","date_gmt":"2023-03-03T15:27:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=418826"},"modified":"2025-11-10T15:45:14","modified_gmt":"2025-11-10T14:45:14","slug":"ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/","title":{"rendered":"Ugljikohidrati: Klasifikacija, izvori, probava, funkcije u tijelu i optimalan unos"},"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\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Sto_su_ugljikohidrati\" title=\"\u0160to su ugljikohidrati?\">\u0160to su ugljikohidrati?<\/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\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Koje_vrste_ugljikohidrata_postoje\" title=\"Koje vrste ugljikohidrata postoje?\">Koje vrste ugljikohidrata postoje?<\/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\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Sto_su_rafinirani_ugljikohidrati\" title=\"\u0160to su rafinirani ugljikohidrati?\">\u0160to su rafinirani ugljikohidrati?<\/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\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Koji_su_ugljikohidrati_dobri_a_koji_losi\" title=\"Koji su ugljikohidrati dobri, a koji lo\u0161i?\">Koji su ugljikohidrati dobri, a koji lo\u0161i?<\/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\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Metabolizam_ugljikohidrata_kako_djeluju_u_tijelu\" title=\"Metabolizam ugljikohidrata: kako djeluju u tijelu?\">Metabolizam ugljikohidrata: kako djeluju u tijelu?<\/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\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Sto_je_glikemijski_indeks\" title=\"\u0160to je glikemijski indeks?\">\u0160to je glikemijski indeks?<\/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\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Sto_je_glikemijsko_opterecenje\" title=\"\u0160to je glikemijsko optere\u0107enje?\">\u0160to je glikemijsko optere\u0107enje?<\/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\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Funkcije_ugljikohidrata_u_ljudskom_tijelu\" title=\"Funkcije ugljikohidrata u ljudskom tijelu\">Funkcije ugljikohidrata u ljudskom tijelu<\/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\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Koliko_ugljikohidrata_trebate_konzumirati_dnevno\" title=\"Koliko ugljikohidrata trebate konzumirati dnevno?\">Koliko ugljikohidrata trebate konzumirati dnevno?<\/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\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Je_li_dobra_prehrana_s_niskim_udjelom_ugljikohidrata\" title=\"Je li dobra prehrana s niskim udjelom ugljikohidrata?\">Je li dobra prehrana s niskim udjelom ugljikohidrata?<\/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\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Debljate_li_se_zbog_ugljikohidrata\" title=\"Debljate li se zbog ugljikohidrata?\">Debljate li se zbog ugljikohidrata?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Kako_unijeti_dovoljno_pravih_izvora_ugljikohidrata\" title=\"Kako unijeti dovoljno pravih izvora ugljikohidrata?\">Kako unijeti dovoljno pravih izvora ugljikohidrata?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Ugljikohidrati_u_prehrani_koji_su_izvori_najbolji_a_koje_trebate_ograniciti\" title=\"Ugljikohidrati u prehrani: koji su izvori najbolji, a koje trebate ograni\u010diti?\">Ugljikohidrati u prehrani: koji su izvori najbolji, a koje trebate ograni\u010diti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ugljikohidrati su, uz proteine i masti, jedan od tri osnovna makronutrijenta u prehrani. Unato\u010d tome, mnogi ih smatraju najve\u0107im grijehom u prehrani i poku\u0161avaju ograni\u010diti njihov unos. Ali trebate li doista ugljikohidrate u prehrani? Ugljikohidrati su dio <strong>mnogih procesa u tijelu<\/strong>, a ujedno su i osnovni<strong> izvor energije<\/strong> za <strong>mozak<\/strong> i <strong>intenzivnu sportsku izvedbu<\/strong>. Nije slu\u010dajno \u0161to \u0161e\u0107er u krvi cirkulira na\u0161im venama, a postoji i zaliha ugljikohidrata u na\u0161im mi\u0161i\u0107ima i jetri u obliku glikogena. Dakle, jesu li ugljikohidrati dobri ili lo\u0161i? U dana\u0161njem \u010dlanku \u0107emo to razjasniti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">U \u010dlanku \u0107ete pro\u010ditati o ovim ugljikohidratima i njihovim funkcijama:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#monosaharidi\">monosaharidi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#disaharidi\">disaharidi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#oligosaharidi\">oligosaharidi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#polisaharidi\">polisaharidi<\/a><\/div>\n<\/div>\n<\/div>\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_su_ugljikohidrati\"><\/span>\u0160to su ugljikohidrati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ugljikohidrati su odavno poznati kao saharidi ili hidrati ugljika. Svi ovi danas ve\u0107 zastarjeli sinonimi ozna\u010davaju jedan od tri <strong>osnovna makronutrijenta u prehrani.<\/strong> Ostala dva su proteini i masti. Ugljikohidrati su glavni <strong>izvor energije<\/strong> za tijelo. Prema onome \u0161to danas znamo, trebali bi biti redoviti dio prehrane. Prosje\u010dna racionalna prehrana <strong>oko 50%<\/strong> energije dobiva upravo u obliku ugljikohidrata. Energetska vrijednost 1 g ugljikohidrata je <strong>4 kcal<\/strong> (17 kJ).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ugljikohidrati se uglavnom nalaze u <strong>namirnicama biljnog podrijetla<\/strong> kao \u0161to su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u017eitarice<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>mahunarke<\/strong><\/a>, <strong>povr\u0107e<\/strong> i <strong>vo\u0107e.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_vrste_ugljikohidrata_postoje\"><\/span>Koje vrste ugljikohidrata postoje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji nekoliko vrsta ugljikohidrata. Glavna razlika izme\u0111u njih je <strong>du\u017eina lanca<\/strong>. Lanci se sastoje od pojedina\u010dnih molekula monosaharida. Ugljikohidrat mo\u017eete zamisliti kao <strong>nit na kojoj su nanizane perle<\/strong>. Svaka perla predstavlja jedan monosaharid, odnosno <strong>osnovnu gradivnu jedinicu<\/strong> ugljikohidrata. Ovisno o tome koliko ih ima, ugljikohidrate mo\u017eemo podijeliti na <strong>monosaharide, oligosaharide i polisaharide<\/strong> (nazivaju se i <strong>slo\u017eeni ugljikohidrati<\/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=\"monosaharidi\">1. Monosaharidi<\/h3>\n\n\n\n<p><strong>Monosaharidi<\/strong> ili <strong>jednostavni \u0161e\u0107eri najjednostavniji su oblik<\/strong> ugljikohidrata. Nazivaju se jednostavnim, jer kao \u0161to smo spomenuli u prethodnom primjeru, monosaharid je poput <strong>perle<\/strong>. Ove pojedina\u010dne perle jedini su oblik ugljikohidrata koji se mo\u017ee <strong>apsorbirati iz crijeva u krvotok<\/strong> i kasnije koristiti kao izvor energije. Svi ostali ugljikohidrati moraju se najprije razgraditi u pojedina\u010dne perle, tj. monosaharide, kako bi se mogle pretvoriti u energiju u tijelu. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Monosaharidi<\/strong> ili <strong>jednostavni \u0161e\u0107eri<\/strong> imaju <strong>sladak okus<\/strong> i slu\u017ee kao <strong>brzi izvor energije.<\/strong><\/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\">Najpoznatiji monosaharidi su:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glukoza<\/strong> (gro\u017e\u0111ani \u0161e\u0107er) \u2013 osnovni je monosaharid koji se koristi kao izvor energije. Upravo ovaj oblik \u0161e\u0107era <strong>cirkulira u sva\u010dijoj krvi.<\/strong> Glukoza se spominje kada govorimo o <strong>razini \u0161e\u0107era u krvi (glikemija).<\/strong><\/li>\n\n\n\n<li><strong>Fruktoza<\/strong> (vo\u0107ni \u0161e\u0107er) \u2013 kao \u0161to sam naziv ka\u017ee, prirodno se nalazi u vo\u0107u, ali i npr. u korjenastom povr\u0107u i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/med\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">medu<\/a>. U svojim prirodnim izvorima uvijek se nalazi u kombinaciji s drugim monosaharidima, poput glukoze.<\/li>\n\n\n\n<li><strong>Galaktoza<\/strong> \u2013 ovaj monosaharid po strukturi je sli\u010dan glukozi, ali je manje sladak. Ulazi u sastav mlije\u010dnog \u0161e\u0107era &#8211; laktoze. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"747\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-1124x747.jpg\" alt=\"\u0160to su monosaharidi?\" class=\"wp-image-405016\" style=\"width:843px;height:560px\" title=\"\u0160to su monosaharidi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Kako se monosaharidi koriste u tijelu?<\/h4>\n\n\n\n<p>Budu\u0107i da su monosaharidi <strong>pojedina\u010dne perle<\/strong>, odnosno <strong>pojedina\u010dne molekule<\/strong>, u crijevima se ne mogu razgraditi na manje dijelove. Zahvaljuju\u0107i tome \u0161to ih ni\u0161ta ne \u201ezadr\u017eava\u201d, brzo prolaze kroz probavni trakt i <strong>apsorbiraju se u krv<\/strong>. Zato su tako izvrstan brzi izvor energije. Uzrokuju i <strong>velike fluktuacije \u0161e\u0107era u krvi<\/strong> (glikemiju) te ih je tijelu lak\u0161e pohraniti, na primjer, kao masti.<\/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\">Koliko monosaharida trebate dnevno konzumirati?<\/h4>\n\n\n\n<p>Zbog brze apsorpcije treba<strong> ograni\u010diti<\/strong> njihov unos prehranom. Dnevni unos jednostavnih \u0161e\u0107era, uklju\u010duju\u0107i i monosaharide, ne bi trebao \u010diniti vi\u0161e od <strong>10% ukupnog unosa energije<\/strong>. Uz referentni unos od 2000 kcal, to predstavlja 50 g, \u0161to je otprilike 10 kocki \u0161e\u0107era.<\/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\">Gdje se mogu prona\u0107i odre\u0111eni monosaharidi?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Monosaharid<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Izvor<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Glukoza<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Prirodno se nalazi u vo\u0107u, medu i nekom povr\u0107u, u sastavu ugljikohidrata duga\u010dkog lanca, glukoze i glukozno-fruktoznog sirupa (u zasla\u0111enoj hrani i pi\u0107u)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Fruktoza<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Prirodno se nalazi u vo\u0107u, medu i nekim vrstama povr\u0107a, u sastavu klasi\u010dnog konzumnog \u0161e\u0107era (saharoza), fruktoznih i glukozno-fruktoznih sirupa (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-agave-sirup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">agava<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-javorov-sirup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">javor<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sirup-od-datulja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">datulja<\/a>&nbsp;itd.)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Galaktoza<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">kao dio mlije\u010dnog \u0161e\u0107era &#8211; laktoza, vo\u0107e i povr\u0107e, \u017eitarice, mahunarke<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"oligosaharidi\">2. Oligosaharidi<\/h3>\n\n\n\n<p>Oligosaharidi su poput niti s <strong>2 do 9 perli.<\/strong> To zna\u010di da imaju barem jednu perlu vi\u0161e u usporedbi s monosaharidima. Najpoznatiji su <strong>disaharidi<\/strong> koji imaju samo <strong>dvije perle<\/strong>. \u010cak se i ti kratki lanci moraju razgraditi u svoje osnovne monosaharidne jedinice u crijevima kako bi se apsorbirali u krv.<\/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\" id=\"disaharidi\">Me\u0111u najpoznatijim disaharidima su:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Saharoza (\u0161e\u0107er od \u0161e\u0107erne repe i trske)<\/strong> \u2013 ovo je u osnovi <strong>obi\u010dni \u0161e\u0107er<\/strong> koji se koristi za <strong>zasla\u0111ivanje<\/strong>. Dobiva se iz \u0161e\u0107erne repe ili trske. U malim koli\u010dinama prirodno se nalazi u vo\u0107u i nekim vrstama povr\u0107a. Saharoza se sastoji od <strong>glukoze<\/strong> i <strong>fruktoze<\/strong>.<\/li>\n\n\n\n<li><strong>Laktoza<\/strong> (mlije\u010dni \u0161e\u0107er) \u2013 to je \u0161e\u0107er koji se sastoji od <strong>glukoze<\/strong> i <strong>galaktoze<\/strong> i prirodno se nalazi u <strong>mlijeku<\/strong> i <strong>mlije\u010dnim proizvodima<\/strong>.<\/li>\n\n\n\n<li><strong>Maltoza<\/strong> (sladni \u0161e\u0107er) \u2013 Ovaj disaharid se sastoji od dvije molekule <strong>glukoze<\/strong>. Proizvodi se enzimatskom hidrolizom \u0161kroba. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-1124x749.jpg\" alt=\"\u0160to su oligosaharidi?\" class=\"wp-image-405037\" style=\"width:843px;height:562px\" title=\"\u0160to su oligosaharidi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Kako se disaharidi koriste u tijelu?<\/h4>\n\n\n\n<p>Disaharidi se sastoje od <strong>dvije perle<\/strong> te se za razliku od monosaharida moraju razdvojiti u crijevima (razgra\u0111uju ih <strong>probavni enzimi<\/strong>). Me\u0111utim, to je vrlo <strong>brz proces<\/strong>, budu\u0107i da se samo dvije perle moraju odvojiti jedna od druge. Brzo se apsorbiraju u krv i u organizmu djeluju sli\u010dno kao monosaharidi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zbog toga su disaharidi poznati i kao <strong>jednostavni \u0161e\u0107eri<\/strong>. Zato kada vidite izraz <strong>\u201e\u0161e\u0107eri\u201d<\/strong> u tablici nutritivnih vrijednosti na etiketama namirnica, to su <strong>monosaharidi<\/strong> i <strong>disaharidi<\/strong>.<\/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\">Koliko disaharida trebate konzumirati dnevno?<\/h4>\n\n\n\n<p>Za disaharide vrijedi ista preporuka kao i za monosaharide. Jednostavni \u0161e\u0107eri, koji pripadaju objema skupinama, ne bi smjeli prelaziti <strong>10% ukupnog energetskog unosa.<\/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\">Gdje se mogu prona\u0107i disaharidi?<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Disaharid<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Izvor<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Saharoza<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0160e\u0107erna repa i trska, konzumni \u0161e\u0107er, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-kokosov-secer-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kokosov \u0161e\u0107er<\/a>, panela (rapadura), sme\u0111i \u0161e\u0107er, proizvodi s dodanim \u0161e\u0107erom &#8211; poslastice, \u017eitarice za doru\u010dak, zasla\u0111ena pi\u0107a, mekana i trajna peciva, sladoled, zasla\u0111eni mlije\u010dni proizvodi, vo\u0107e i povr\u0107e<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Laktoza<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Mlijeko i mlije\u010dni proizvodi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Maltoza<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uprodukt probave polisaharida, \u017eitarica, piva<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"oligosaccharides\">\u0160to je s ostalim oligosaharidima?<\/h4>\n\n\n\n<p>Drugi<strong> oligosaharidi<\/strong> imaju od <strong>3 do 9 perli<\/strong>. Oni koji su nutritivno najva\u017eniji naj\u010de\u0161\u0107e se <strong>ne mogu probaviti<\/strong> pa gotovo <strong>nepromijenjeni<\/strong> dospiju u debelo crijevo. Tamo slu\u017ee kao <strong>prebiotici<\/strong>, odnosno <strong>hrana za korisne crijevne bakterije<\/strong>. Primjeri ovih oligosaharida su, na primjer, <strong>fruktooligosaharidi, galaktooligosaharidi<\/strong> i drugi.<\/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\"><strong>Gdje se mogu prona\u0107i oligosaharidi?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Neke vrste povr\u0107a \u2013 luk, \u010de\u0161njak, arti\u010doke, povr\u0107e iz skupine krsta\u0161ica (kelj, kupus, brokula, cvjeta\u010da itd.)<\/li>\n\n\n\n<li>Neke vrste vo\u0107a &#8211; nektarine, maline, borovnice, smokve, banane<\/li>\n\n\n\n<li>P\u0161enica i ra\u017e<\/li>\n\n\n\n<li>Mahunarke <a href=\"https:\/\/www.zotero.org\/google-docs\/?broken=acCn8w\">[12]<\/a><\/li>\n<\/ul>\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\"><strong>Napuhan trbuh, oligosaharidi i mahunarke. \u0160to u\u010diniti u vezi s tim?<\/strong><\/h4>\n\n\n\n<p><strong>Mahunarke<\/strong>, ali i <strong>krsta\u0161ice<\/strong>, sadr\u017ee oligosaharide <strong>rafinozu, stahiozu ili verbaskozu<\/strong>. Ovi ugljikohidrati glavni su razlog \u010destih <strong>plinova i nadutosti<\/strong> uzrokovanih mahunarkama.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-900x1124.jpg\" alt=\"Gdje se mogu prona\u0107i oligosaharidi?\" class=\"wp-image-405061\" title=\"Gdje se mogu prona\u0107i oligosaharidi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-1230x1536.jpg 1230w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA.jpg 1440w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ako vas mu\u010de ovi problemi, mo\u017eda ne biste trebali isklju\u010diti mahunarke iz prehrane. \u010cesto ih je dovoljno <strong>potopiti<\/strong> nekoliko sati prije kuhanja, \u010dime se osloba\u0111aju velikog dijela oligosaharida. Vodu u kojoj su se namakali tada je naravno <strong>potrebno izliti<\/strong>. <a class=\"ek-link\" href=\"https:\/\/www.zotero.org\/google-docs\/?broken=7TlEAN\">[2,12]<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam ovaj mali savjet nije dovoljan ili vam nadutost uzrokuje ne\u0161to drugo osim mahunarki, savjete kako potra\u017eiti pomo\u0107 mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u0160to uzrokuje nadutost trbuha i kako je se rije\u0161iti?<\/strong><\/a><\/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\">Kako se ostali oligosaharidi koriste u tijelu?<\/h4>\n\n\n\n<p>Oligosaharidi s 3-9 perli koji nemaju svojstva vlakana, postupno se <strong>razgra\u0111uju<\/strong> tijekom prolaska kroz probavni trakt i nastaju disaharidi i monosaharidi. Taj proces je sporiji u odnosu na razgradnju disaharida, pa se zbog toga i oni sporije apsorbiraju.<\/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\">Koliko oligosaharida trebate dnevno konzumirati?<\/h4>\n\n\n\n<p><strong>Ne postoji to\u010dna preporuka<\/strong> za dnevni unos oligosaharida. Zato se mo\u017ee primijeniti samo op\u0107a preporuka za ukupnu koli\u010dinu ugljikohidrata u prehrani, 45-60% ukupnog dnevnog energetskog unosa.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"polisaharidi\">3. Polisaharidi<\/h3>\n\n\n\n<p>Mo\u017eete li zamisliti <strong>stotine<\/strong> ili <strong>tisu\u0107e<\/strong> perli na jednom mjestu? Polisaharidi (koji se nazivaju i <strong>slo\u017eeni ugljikohidrati<\/strong>) mogu imati takav broj molekula monosaharida. U polisaharide spadaju svi ugljikohidrati s <strong>10 ili vi\u0161e osnovnih jedinica<\/strong>. Njihovo cijepanje i apsorpcija u krv traje najdu\u017ee, pa postupno opskrbljuju tijelo energijom.<\/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\">Najpoznatiji polisaharidi su:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0160krob<\/strong> \u2013 skladi\u0161ni oblik ugljikohidrata u <strong>biljkama<\/strong><\/li>\n\n\n\n<li><strong>Glikogen<\/strong> \u2013 skladi\u0161ni oblik ugljikohidrata pohranjen u <strong>jetri<\/strong> i <strong>mi\u0161i\u0107ima<\/strong><\/li>\n\n\n\n<li>Polisaharidi koji se ne mogu probaviti, poznati kao <strong>vlakna<\/strong><\/li>\n<\/ul>\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\">Polisaharidi imaju dvije osnovne funkcije<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Slu\u017ee kao va\u017eno skladi\u0161te energije.<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>\u0160krob<\/strong> je glavni polisaharid <strong>biljaka<\/strong>. Sadr\u017ee ga npr. <strong>\u017eitarice, krumpir, mahunarke<\/strong> itd. U redovitoj prehrani ovaj slo\u017eeni ugljikohidrat daje najvi\u0161e energije.<\/li>\n\n\n\n<li><strong>Glikogen<\/strong> je pohranjen u <strong>mi\u0161i\u0107ima<\/strong> i <strong>jetri.<\/strong> Ugljikohidrati primljeni u obliku hrane razgra\u0111uju se u probavnom traktu i apsorbiraju u krv. Oni koji se ne iskoriste odmah kao izvor energije pohranjuju se u obliku glikogena ili masti.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Polisaharidi imaju i strukturnu funkciju<\/strong>. Oni su osnovni gradivni materijal <strong>biljnih stanica<\/strong>. U prehrani su ovi ugljikohidrati poznati kao <strong>vlakna<\/strong>. Tu spadaju na primjer <strong>celuloza, hemiceluloza, pektini<\/strong> itd. Me\u0111utim, ovi se ugljikohidrati <strong>ne mogu probaviti i apsorbirati<\/strong>, jer na\u0161 probavni trakt za to nije dovoljno opremljen. Na primjer, krave i drugi pre\u017eiva\u010di imaju 4 \u017eeluca i to im omogu\u0107uje potpunu probavu vlakana, ali unato\u010d tome vlakna imaju mnoge blagotvorne u\u010dinke na zdravlje. Me\u0111u najosnovnijima je pozitivan u\u010dinak na probavu i zdravlje probavnog trakta <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/li>\n<\/ol>\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\">Koji su izvori ugljikohidrata\/polisaharida?<\/h3>\n\n\n\n<p>Izvore polisaharida ne morate daleko tra\u017eiti. Nalaze se u naj\u010de\u0161\u0107im i dostupnim namirnicama, kao \u0161to su:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017ditarice (p\u0161enica, ra\u017e, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/riza\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ri\u017ea<\/a>, kukuruz, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zob<\/a>, je\u010dam itd.)<\/li>\n\n\n\n<li>Proizvodi od \u017eitarica &#8211; kruh, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tjestenina\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjestenine<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/integralni-couscous-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kus-kus<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/smeda-bulgur-psenica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">bulgur<\/a>, pahuljice (zobene, ra\u017eene, je\u010dmene, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ka\u0161a<\/a> itd.)<\/li>\n\n\n\n<li>Pseudo\u017eitarice (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/heljda\">heljda<\/a>, amarant, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kvinoja<\/a>)<\/li>\n\n\n\n<li>Krumpir<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">mahunarke<\/a><\/li>\n\n\n\n<li>Povr\u0107e<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam dosta klasi\u010dnih priloga poput ri\u017ee ili tjestenine? Ako \u017eelite obogatiti svoju prehranu raznim zanimljivim prilozima, na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-zamijeniti-psenicnu-tjesteninu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako zamijeniti tjesteninu od p\u0161enice<\/strong><\/a> mo\u017ee vam pomo\u0107i.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"\u0160to su oligosaharidi?\" class=\"wp-image-405076\" style=\"width:843px;height:562px\" title=\"\u0160to su oligosaharidi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako se polisaharidi koriste u tijelu?<\/h3>\n\n\n\n<p><strong>Odvajanje desetaka, stotina ili \u010dak tisu\u0107a perli jednih od drugih<\/strong> prili\u010dno je dugotrajan posao za probavne enzime. Ove niti s perlama postupno se dijele na kra\u0107e dijelove s 3-9 perli (oligosaharidi). Iz njih nastaju parovi perli (disaharidi) koji se na kraju tako\u0111er cijepaju, a rezultat su monosaharidi, odnosno pojedina\u010dne perle.<\/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 polisaharida trebate konzumirati dnevno?<\/h3>\n\n\n\n<p><strong>Polisaharidi bi trebali \u010diniti ve\u0107inu<\/strong> va\u0161eg dnevnog unosa ugljikohidrata, <strong>45-60%<\/strong> ukupnog dnevnog energetskog unosa.<\/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=\"59932,82750,105781,105817,107113,108862\" ><\/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=\"Sto_su_rafinirani_ugljikohidrati\"><\/span>\u0160to su rafinirani ugljikohidrati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno ste se ve\u0107 susreli s pojmom \u201erafinirani \u0161e\u0107er\u201d, ali zvu\u010di li vam poznato pojam \u201erafinirani ugljikohidrati\u201d? To su op\u0107enito namirnice bogate ugljikohidratima koje su obi\u010dno <strong>visoko industrijski prera\u0111ene<\/strong>. Tijekom prerade iz njih su uklonjena vlakna, a ujedno im nedostaju i brojni <strong>minerali, vitamini <\/strong>i drugi<strong> bioaktivni spojevi<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rafinirani \u0161e\u0107er<\/strong> je klasi\u010dni \u0161e\u0107er koji ljudi uglavnom koriste za zasla\u0111ivanje. Dobiva se iz \u0161e\u0107erne repe ili trske, a postupnom preradom iz njega se uklanja manja koli\u010dina minerala, vitamina i drugih bioaktivnih tvari. Rezultat je \u010dista mje\u0161avina jednostavnih \u0161e\u0107era.<\/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\">Primjeri rafiniranih ugljikohidrata su:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pecivo od bijelog bra\u0161na<\/li>\n\n\n\n<li>pecivo (kroasani i sl.)<\/li>\n\n\n\n<li>Ostali proizvodi od bijelog bra\u0161na, npr. obi\u010dna bijela tjestenina<\/li>\n\n\n\n<li>Obi\u010dni bijeli \u0161e\u0107er i namirnice ili pi\u0107a koja ga sadr\u017ee (razne poslastice, keksi i drugi slatki\u0161i, gazirana pi\u0107a)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o slatkim pi\u0107ima i njihovom u\u010dinku na tijelo mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Gdje se skrivaju teku\u0107e kalorije i kako vas te prazne kalorije sprje\u010davaju da gubite kilograme?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-1124x750.jpg\" alt=\"\u0160to su nerafinirani ugljikohidrati?\" class=\"wp-image-405091\" style=\"width:843px;height:563px\" title=\"\u0160to su nerafinirani ugljikohidrati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Primjeri nerafiniranih ugljikohidrata su:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Povr\u0107e<\/li>\n\n\n\n<li>Vo\u0107e<\/li>\n\n\n\n<li>Mahunarke<\/li>\n\n\n\n<li>Krumpir<\/li>\n\n\n\n<li>Kruh od cjelovitog p\u0161eni\u010dnog zrna<\/li>\n\n\n\n<li>Pahuljice (zobene, ra\u017eene itd.)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_ugljikohidrati_dobri_a_koji_losi\"><\/span>Koji su ugljikohidrati dobri, a koji lo\u0161i?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Rafinirani ugljikohidrati<\/strong> su oni koje treba ograni\u010diti jer im nedostaju ve\u0107 spomenuti nutrijenti, ali svakako nije to\u010dno da ih trebate potpuno izbaciti iz prehrane. Mo\u017eete ih s vremena na vrijeme konzumirati, ali ve\u0107inu va\u0161e prehrane trebale bi \u010diniti namirnice s ugljikohidratima koje sadr\u017ei vlakna i mikronutrijente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nerafinirani ugljikohidrati<\/strong> bi zato trebali biti oni koji se najvi\u0161e konzumiraju. Ovi \u201ezdravi ugljikohidrati\u201d \u010duvaju svoj prirodni sadr\u017eaj vitamina, minerala, antioksidansa i drugih bioaktivnih spojeva i time pove\u0107avaju <strong>kvalitetu<\/strong> prehrane. Osim toga, <strong>vlakna<\/strong> u ovim namirnicama imaju visoku <strong>sposobnost zasi\u0107enja<\/strong>, \u0161to poma\u017ee u <strong>sprje\u010davanju gladi<\/strong> i <strong>prekomjernog unosa hrane<\/strong> te imaju mnoge druge blagotvorne u\u010dinke na zdravlje.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-1124x749.jpg\" alt=\"Koji su ugljikohidrati dobri?\" class=\"wp-image-405106\" style=\"width:843px;height:562px\" title=\"Koji su ugljikohidrati dobri?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metabolizam_ugljikohidrata_kako_djeluju_u_tijelu\"><\/span>Metabolizam ugljikohidrata: kako djeluju u tijelu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to se \u201eperle\u201d iz hrane bogate ugljikohidratima <strong>iskoriste kao izvor energije<\/strong> ili <strong>pohrane<\/strong>, moraju pro\u0107i kroz cijeli probavni trakt. Tamo ih postupno <strong>razgra\u0111uju probavni enzimi<\/strong>, sve dok ne nastanu najsitniji dijelovi \u2013 monosaharidi, koji se mogu apsorbirati u krvotok.<\/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\">Usna \u0161upljina<\/h3>\n\n\n\n<p>Kao primjer uzet \u0107emo <strong>ri\u017eu<\/strong>. Ona uglavnom sadr\u017ei <strong>\u0161krob<\/strong> koji je polisaharid sastavljen od tisu\u0107a \u201eperli\u201d. Proces njegove probave, odnosno rezanje niti i odvajanje perli, po\u010dinje ve\u0107 u <strong>usnoj \u0161upljini<\/strong>. Tamo ih enzim koji se zove <strong>salivarna amilaza<\/strong> po\u010dinje razgra\u0111ivati. Za kratko vrijeme koje ri\u017ea provede u ustima, ovaj enzim ne uspije u\u010diniti puno, ali uspije djelomi\u010dno razdvojiti neke polisaharide u <strong>oligosaharide<\/strong> (nizovi od 3-10 perli). <span style=\"color: #ff6600\">[3]<\/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\">\u017deludac i tanko crijevo<\/h3>\n\n\n\n<p>Ri\u017ea u svom djelomi\u010dno probavljenom obliku nastavlja u <strong>\u017eeludac, gdje<\/strong> prolazi prakti\u010dki <strong>nepromijenjena<\/strong>. Najva\u017eniji dio probave odvija se u <strong>tankom crijevu<\/strong>. Ovdje <strong>amilaza<\/strong> (enzim koji proizvodi gu\u0161tera\u010da) preuzima probavu ugljikohidrata. Ona \u201epresijeca\u201d veze izme\u0111u \u201eperli\u201d i tako postupno razgra\u0111uje polisaharide u <strong>oligosaharide<\/strong>. Zatim enzimi pohranjeni u crijevnoj sluznici preuzimaju i razgra\u0111uju ih na najsitnije komponente, tj. <strong>monosaharide<\/strong>, koji se kasnije mogu apsorbirati u krvotok. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/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\">Ciljna tkiva<\/h3>\n\n\n\n<p>Rezultat razgradnje \u0161kroba je velika koli\u010dina monosaharida <strong>glukoze<\/strong>. Kada se glukoza apsorbira, <strong>razina \u0161e\u0107era u krvi<\/strong> (glikemija) raste. Ako je potrebno, \u0161e\u0107er se iz krvi prenosi u stanice, gdje se prera\u0111uje u <strong>energiju u obliku ATP-a<\/strong>. Dio glukoze pohranjuje se u obliku <strong>glikogena<\/strong> u jetri i mi\u0161i\u0107ima. Vi\u0161ak <strong>energije iz ugljikohidrata<\/strong> tada se mo\u017ee pretvoriti u <strong>skladi\u0161te masti<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-1124x749.jpg\" alt=\"Kako se metaboliziraju ugljikohidrati?\" class=\"wp-image-405121\" style=\"width:843px;height:562px\" title=\"Kako se metaboliziraju ugljikohidrati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_glikemijski_indeks\"><\/span>\u0160to je glikemijski indeks?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedna od <strong>karakteristika hrane bogate ugljikohidratima<\/strong> je vrijednost njezinog glikemijskog indeksa. On nam govori koliko brzo se odre\u0111ena <strong>hrana apsorbira iz crijeva u krv<\/strong>. Glikemijski indeks pokazuje <strong>koliko brzo raste razina \u0161e\u0107era u krvi<\/strong> (glikemija) nakon konzumiranja odre\u0111ene hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vrijednosti glikemijskog indeksa kre\u0107u se <strong>od 1 do 100<\/strong>. \u0160to je glikemijski indeks namirnice <strong>vi\u0161i<\/strong>, glikemija se <strong>br\u017ee<\/strong> pove\u0107ava nakon unosa te namirnice. S druge strane, namirnice s <strong>niskim<\/strong> glikemijskim indeksom uzrokuju <strong>spori porast glikemije<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u0107enito, \u0161to je <strong>lanac ugljikohidrata kra\u0107i (manje perli)<\/strong>, to se br\u017ee razgra\u0111uje i apsorbira u krv. Me\u0111utim, kada govorimo o glikemijskom indeksu <strong>namirnica<\/strong>, to nije tako jednostavno, jer namirnice sadr\u017ee <strong>mje\u0161avinu razli\u010ditih ugljikohidrata, mje\u0161avinu razli\u010ditih nutrijenata i obra\u0111uju se na razli\u010dite na\u010dine<\/strong>. Svi ti \u010dimbenici <strong>utje\u010du na kona\u010dnu vrijednost glikemijskog indeksa<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primjer, <strong>jabuke su slatke<\/strong>. Sadr\u017ee<strong> jednostavne \u0161e\u0107ere<\/strong> koji se brzo apsorbiraju (monosaharide i disaharide). Naravno, o\u010dekivali biste da imaju visok glikemijski indeks. U stvarnosti je GI jabuka <strong>relativno nizak<\/strong>, oko 36. Razlog su uglavnom vlakna koja usporavaju apsorpciju \u0161e\u0107era. S druge strane, <strong>bijeli kruh<\/strong>, koji sadr\u017ei <strong>polisaharide<\/strong>, ima GI oko 75, \u0161to je relativno visoka vrijednost. To je zato \u0161to ne sadr\u017ei <strong>vlakna<\/strong> koja <strong>usporavaju<\/strong> porast \u0161e\u0107era u krvi.<\/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\">Koliki je glikemijski indeks nekih namirnica?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Visoki glikemijski indeks<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Namirnice<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">GI<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Bijela ri\u017ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">73<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bijeli kruh<\/td><td class=\"has-text-align-center\" data-align=\"center\">75<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kukuruzne pahuljice<\/td><td class=\"has-text-align-center\" data-align=\"center\">81<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lubenica<\/td><td class=\"has-text-align-center\" data-align=\"center\">76<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Banane<\/td><td class=\"has-text-align-center\" data-align=\"center\">51<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/figcaption><\/figure>\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\">2. Nizak glikemijski indeks<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Namirnice<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">GI<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Je\u010dam<\/td><td class=\"has-text-align-center\" data-align=\"center\">28<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tjestenina-hr\/\" class=\"ek-link\">Tjestenina<\/a> od cjelovitog zrna<\/td><td class=\"has-text-align-center\" data-align=\"center\">48<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Naran\u010de<\/td><td class=\"has-text-align-center\" data-align=\"center\">43<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/mrkva-hr\/\" class=\"ek-link\">Mrkva<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">24<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/figcaption><\/figure>\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_glikemijsko_opterecenje\"><\/span>\u0160to je glikemijsko optere\u0107enje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako\u0111er je va\u017eno znati da razina \u0161e\u0107era u krvi nakon obroka ne ovisi samo o <strong>vrsti ugljikohidrata<\/strong> u hrani, ve\u0107 i o njihovom sadr\u017eaju u hrani i <strong>koli\u010dini koja se konzumira<\/strong>. Jednostavno re\u010deno, \u0161to vi\u0161e ugljikohidrata jedete, to vi\u0161e raste razina \u0161e\u0107era u krvi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primjer, <strong>mala koli\u010dina bijelog kruha<\/strong>, koji ima visok <strong>glikemijski indeks<\/strong>, mo\u017ee u kona\u010dnici povisiti \u0161e\u0107er u krvi <strong>manje<\/strong> od <strong>nekoliko komada jabuke s niskim glikemijskim indeksom.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Funkcije_ugljikohidrata_u_ljudskom_tijelu\"><\/span>Funkcije ugljikohidrata u ljudskom tijelu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Osiguravaju energiju za tijelo i sportske performanse<\/h3>\n\n\n\n<p>Ugljikohidrati, posebno u obliku <strong>glukoze<\/strong>, <strong>osnovni su izvor energije<\/strong> za tijelo. Za neke organe i stanice oni su <strong>dominantan<\/strong> ili \u010dak <strong>jedini izvor energije<\/strong>. Zato tijelo ima mehanizme pomo\u0107u kojih po potrebi u njih mo\u017ee pretvoriti druge hranjive tvari. Ugljikohidrati su osnovni izvor energije za <strong>crvene krvne stanice, ko\u0161tanu sr\u017e<\/strong> ili <strong>mozak<\/strong>. Mozak tro\u0161i do <strong>130 g glukoze dnevno<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glukoza je glavni izvor energije za rad <strong>mi\u0161i\u0107a<\/strong>. Prilikom kretanja mi\u0161i\u0107i dobivaju glukozu iz <strong>krvi<\/strong> ili iz pohranjenog <strong>mi\u0161i\u0107nog glikogena<\/strong>. Mi\u0161i\u0107ni glikogen jedina je hranjiva tvar koju mi\u0161i\u0107ne stanice mogu koristiti za stvaranje energije \u010dak i <strong>bez pristupa kisiku<\/strong>. Zato se ovaj izvor energije uglavnom koristi tijekom intenzivnih sportskih aktivnosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-899x1124.jpg\" alt=\"Kako ugljikohidrati utje\u010du na rast mi\u0161i\u0107a?\" class=\"wp-image-405139\" title=\"Kako ugljikohidrati utje\u010du na rast mi\u0161i\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-1638x2048.jpg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Pohranjuju energiju<\/h3>\n\n\n\n<p>Tijelo mo\u017ee pohraniti vi\u0161ak glukoze u obliku masti i <strong>glikogena<\/strong>. Nalazi se u <strong>jetri<\/strong> ili u <strong>mi\u0161i\u0107ima<\/strong>, gdje stoji i \u010deka kasniju upotrebu. Jetra mo\u017ee pohraniti do oko 100 g glikogena. Ako razina \u0161e\u0107era u krvi padne, jetra osigurava svoje rezerve i nadokna\u0111uje koli\u010dinu \u0161e\u0107era u krvi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za razliku od univerzalnog \u201ejetrenog\u201d glikogena, <strong>rezerve glikogena<\/strong> u mi\u0161i\u0107ima mogu se iskoristiti samo na mjestu njihovog skladi\u0161tenja, tj. u mi\u0161i\u0107nim stanicama. Ova rezerva osigurava opskrbu <strong>energijom, na primjer, tijekom sportskih aktivnosti<\/strong> s intenzivnijim ponavljanjima. U mi\u0161i\u0107ima se mo\u017ee pohraniti do oko <strong>500 g<\/strong> glikogena, ali njegova koli\u010dina varira i ovisi, na primjer, o koli\u010dini mi\u0161i\u0107ne mase i formi sporta\u0161a. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/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\">3. Slu\u017ee kao gradivni materijal<\/h3>\n\n\n\n<p>Ugljikohidrati su dio mnogih <strong>tkiva<\/strong> i <strong>molekula neophodnih za funkcioniranje organizma<\/strong>. Nalaze se, na primjer, u <strong>glikolipidima<\/strong> koji su prijeko potrebni za pravilan sastav <strong>stani\u010dnih membrana<\/strong>. Tako\u0111er su sastavni dio <strong>glikoproteina<\/strong> koji su va\u017eni za <strong>hrskavicu<\/strong> i <strong>zglobove<\/strong>. Ugljikohidrati su dio i <strong>molekule DNK<\/strong> koja je va\u017ena za razvoj i funkcioniranje organizma.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Poma\u017eu u odr\u017eavanju mi\u0161i\u0107ne mase<\/h3>\n\n\n\n<p>Ako je potrebno, tijelo mo\u017ee proizvesti glukozu iz <strong>drugih izvora<\/strong>. Kada organizam (posebno mozak) <strong>nije dovoljno opskrbljen glukozom<\/strong> iz hrane ili pohranjenog glikogena, mo\u017ee koristiti <strong>neugljikohidratne izvore<\/strong> iz kojih tzv. glukoneogeneza stvara glukozu. Jedan od tih izvora su <strong>aminokiseline<\/strong>, koje \u010dine <strong>proteine<\/strong> koji stvaraju <strong>mi\u0161i\u0107nu masu<\/strong>. Nedovoljan unos ugljikohidrata tako mo\u017ee pospje\u0161iti pretvaranje aminokiselina u glukozu, koja se kasnije koristi kao izvor energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada je unos ugljikohidrata <strong>dovoljan<\/strong>, tijelo ne mora koristiti rezervne metode proizvodnje glukoze. Ugljikohidrati tako mogu pospje\u0161iti odr\u017eavanje koli\u010dine mi\u0161i\u0107ne mase. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ugljikohidrati sudjeluju i u mnogim va\u017enim procesima, uklju\u010duju\u0107i i proces <strong>regeneracije mi\u0161i\u0107nih proteina<\/strong>. Oni su va\u017ean izvor energije. Ali, temelj tih procesa je, naravno, dovoljan unos proteina.<\/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\">5. Podr\u017eavaju zdravlje probavnog trakta<\/h3>\n\n\n\n<p>Ve\u0107 spomenuta <strong>vlakna<\/strong> najva\u017eniji su ugljikohidrati za probavni trakt, ne razgra\u0111uju se tijekom probave, ve\u0107 prolaze kroz probavni trakt uglavnom <strong>nepromijenjena<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Netopljiva vlakna, koja usput ve\u017eu vodu<\/strong> i <strong>pove\u0107avaju njezin volumen<\/strong>, ubrzavaju prolazak probavljenog sadr\u017eaja kroz crijeva i time <strong>olak\u0161avaju izlu\u010divanje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Topljiva se vlakna<\/strong> djelomi\u010dno otapaju u crijevima. Zbog toga <strong>nabubre<\/strong> i poprimaju <strong>konzistenciju gela<\/strong>, \u0161to poma\u017ee pove\u0107ati <strong>osje\u0107aj sitosti<\/strong> ili, na primjer, <strong>smanjiti apsorpciju \u0161e\u0107era u krvi<\/strong>. U debelom crijevu tada slu\u017ei kao <strong>hrana za korisne crijevne bakterije<\/strong>. Zahvaljuju\u0107i tome mogu stvoriti tvari koje naknadno pobolj\u0161avaju <strong>zdravlje crijevne stijenke<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju opse\u017enije informacije o u\u010dinku, funkciji i izvorima vlakana, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Dijetalna vlakna. Za\u0161to su va\u017ena i koji su njihovi izvori?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-1124x750.jpg\" alt=\"Koja je funkcija ugljikohidrata?\" class=\"wp-image-405154\" style=\"width:843px;height:563px\" title=\"Koja je funkcija ugljikohidrata?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_ugljikohidrata_trebate_konzumirati_dnevno\"><\/span>Koliko ugljikohidrata trebate konzumirati dnevno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prema preporukama EFSA-e (Europska agencija za sigurnost hrane), ugljikohidrati bi trebali \u010diniti <strong>45-60%<\/strong> na\u0161eg ukupnog dnevnog energetskog unosa. Uz referentni unos od <strong>2000 kcal<\/strong>, to predstavlja <strong>225-300 g ugljikohidrata<\/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\">Manja koli\u010dina od 220 g mogla bi izgledati ovako:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 g zobenih pahuljica<\/li>\n\n\n\n<li>110 g banana<\/li>\n\n\n\n<li>80 g mandarine<\/li>\n\n\n\n<li>3 hrskava kruha<\/li>\n\n\n\n<li>70 g ri\u017ee (sirove)<\/li>\n\n\n\n<li>100 g ra\u017eenog kruha<\/li>\n\n\n\n<li>60 g le\u0107e (sirove)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U prehrani bi trebali prevladavati<\/strong> slo\u017eeni ugljikohidrati (polisaharidi). <strong>Jednostavni \u0161e\u0107eri<\/strong> ne bi smjeli \u010diniti vi\u0161e od 10% ukupnog energetskog unosa, \u0161to je 50 g prema danom referentnom unosu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de vlakana, trebali biste unijeti <strong>najmanje 25 g <\/strong>dnevno. EFSA preporu\u010duje to\u010dno <strong>25 g<\/strong>, dok <em>Dietary Guidelines for America <\/em>navodi <strong>25-35 g<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optimalni unos ugljikohidrata mo\u017ee varirati ovisno o nekoliko \u010dimbenika, kao \u0161to su <strong>razina tjelesne aktivnosti, vrsta sportske aktivnosti, zdravstveno stanje<\/strong> itd.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-1124x749.jpg\" alt=\"Koliko ugljikohidrata trebate konzumirati?\" class=\"wp-image-405172\" style=\"width:843px;height:562px\" title=\"Koliko ugljikohidrata trebate konzumirati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Za\u0161to bi trebali prevladavati slo\u017eeni ugljikohidrati s vlaknima?<\/h3>\n\n\n\n<p>Slo\u017eeni ugljikohidrati se <strong>probavljaju i apsorbiraju sporije<\/strong> od jednostavnih ugljikohidrata. Zbog toga ostaju du\u017ee u probavnom traktu, a energija iz njih postupno opskrbljuje tijelo. <strong>Vlakna<\/strong> zna\u010dajno pove\u0107avaju njihovu <strong>sposobnost sitosti<\/strong> i <strong>sprje\u010davanja gladi<\/strong>. Kao rezultat toga, zahvaljuju\u0107i dugotrajnoj sitosti, ne morate jesti vi\u0161e hrane nego \u0161to je potrebno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, nema oscilacija u razini \u0161e\u0107era u krvi, koje su obi\u010dno uzrokovane konzumacijom <strong>jednostavnih \u0161e\u0107era<\/strong>. Oscilacije u glikemiji su, izme\u0111u ostalog, \u010desto povezane s pove\u0107anom <strong>\u017eeljom za slatki\u0161ima<\/strong> ili <strong>osje\u0107ajem nedostatka energije<\/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=\"Je_li_dobra_prehrana_s_niskim_udjelom_ugljikohidrata\"><\/span>Je li dobra prehrana s niskim udjelom ugljikohidrata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prehrana s niskim udjelom ugljikohidrata mo\u017eda je jedan od najpopularnijih na\u010dina prehrane koji se koristi ne samo za mr\u0161avljenje. Zanimljivo je da nije to\u010dno definirano \u0161to to\u010dno treba podrazumijevati pod \u201eniskim\u201d unosom ugljikohidrata. Op\u0107enito, sve izme\u0111u <strong>10-45% ukupnog energetskog unosa (TEI)<\/strong> smatra se prehranom s niskim udjelom ugljikohidrata.<\/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\">Jedan od na\u010dina razbijanja prehrane s niskim udjelom ugljikohidrata kroz o\u010di znanosti<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prehrana s umjerenim udjelom ugljikohidrata: 26-40% TEI iz ugljikohidrata<\/li>\n\n\n\n<li>Prehrana s niskim udjelom ugljikohidrata i visokim udjelom masti: 10-25% TEI iz ugljikohidrata<\/li>\n\n\n\n<li>Ketogene dijete: ispod 10% TEI iz ugljikohidrata <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji podosta studija posve\u0107enih ovoj temi, a zasad prevladava mi\u0161ljenje da prehrana s niskim udjelom ugljikohidrata <strong>nije \u010dudesan put do boljeg zdravlja ili tijela iz snova<\/strong>. Uspje\u0161an gubitak te\u017eine mo\u017ee biti rezultat i uravnote\u017eenog unosa hranjivih tvari i niskog unosa ugljikohidrata. <strong>Ali, uvjet za mr\u0161avljenje je da tijelo mora biti u kalorijskom deficitu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cini se da smanjeni unos ugljikohidrata mo\u017ee <strong>stabilizirati razinu \u0161e\u0107era u krvi<\/strong> kod pacijenata s <strong>dijabetesom<\/strong>. Ali, to je vrlo individualno, jer pacijent koji boluje od ove bolesti mo\u017ee posti\u0107i dobre razine glikemije i <strong>normalnom prehranom<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoje ljudi kojima je ugodno ograni\u010davanje ugljikohidrata u prehrani, a postoji i ve\u0107ina za koju to <strong>nije dugoro\u010dno odr\u017eiv na\u010din prehrane<\/strong>. U svakom slu\u010daju, istina je da je to vrlo individualno i ako se netko odlu\u010di za to, trebao bi pratiti <strong>mogu\u0107e nuspojave<\/strong> prehrane sa smanjenim udjelom ugljikohidrata. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Low-Carb vs. Low-Fat: \u0160to je bolje za mr\u0161avljenje?<\/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\">Koji su rizici prehrane s niskim udjelom ugljikohidrata?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Problemi s probavom, posebno zatvor, zbog niskog unosa vlakana<\/li>\n\n\n\n<li>Umor, glavobolja, slabost<\/li>\n\n\n\n<li>Pove\u0107ana razina kolesterola ili triglicerida povezana s ve\u0107im unosom masti<\/li>\n\n\n\n<li>Nedostatak vitamina i minerala<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-1124x749.jpg\" alt=\"\u0160to je prehrana s niskim udjelom ugljikohidrata?\" class=\"wp-image-405190\" style=\"width:843px;height:562px\" title=\"\u0160to je prehrana s niskim udjelom ugljikohidrata?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Debljate_li_se_zbog_ugljikohidrata\"><\/span>Debljate li se zbog ugljikohidrata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jo\u0161 uvijek je prili\u010dno ra\u0161ireno mi\u0161ljenje da ako u prehrani koristite kruh, krumpir, tjesteninu i druge namirnice bogate ugljikohidratima, utirete sebi put prema prekomjernoj te\u017eini i pretilosti. Iako je u to na prvi pogled lako povjerovati, <strong>to nije istina<\/strong>. Iako osobe s prekomjernom tjelesnom te\u017einom \u010desto imaju prekomjernu koli\u010dinu ugljikohidrata u prehrani, <strong>nisu ugljikohidrati ti koji uzrokuju debljanje<\/strong>. Tijelo pohranjuje masti i debljanje se doga\u0111a kada je <strong>ukupni energetski unos iz prehrane ve\u0107i od energetske potro\u0161nje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao i ugljikohidrati, <strong>masti<\/strong> i <strong>proteini se u tijelu pretvaraju u energiju<\/strong>. Kada postoji vi\u0161ak bilo koje od ovih hranjivih tvari, mo\u017ee do\u0107i do <strong>debljanja<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_unijeti_dovoljno_pravih_izvora_ugljikohidrata\"><\/span>Kako unijeti dovoljno pravih izvora ugljikohidrata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Odaberite ugljikohidratne namirnice <strong>bogate vlaknima<\/strong>, poput <strong>cjelovitih \u017eitarica, mahunarki, povr\u0107a <\/strong>i<strong> vo\u0107a<\/strong>.<\/li>\n\n\n\n<li>Bijeli kruh ili tjesteninu zamijenite <strong>cjelovitim \u017eitaricama<\/strong>, umjesto klasi\u010dne bijele ri\u017ee poku\u0161ajte, na primjer, s <strong>prirodnom ri\u017eom<\/strong>.<\/li>\n\n\n\n<li>U svoju prehranu uklju\u010dite <strong>pseudo\u017eitarice<\/strong>, u koje spadaju <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kvinoja-hr\/\" class=\"ek-link\">kvinoja<\/a>, amarant ili heljda.<\/li>\n\n\n\n<li>Ne izbacujte <strong>krumpir<\/strong> jer je odli\u010dan izvor vlakana, pa \u010dak i vitamina C. A ri\u017ea, na primjer, ima dvostruko vi\u0161e energije od kuhanog krumpira.<\/li>\n\n\n\n<li>Ne zaboravite na <strong>ka\u0161u<\/strong> i <strong>zob<\/strong>. Ne moraju biti samo hrana za doru\u010dak.<\/li>\n\n\n\n<li>Priu\u0161tite si barem <strong>dvije porcije mahunarki<\/strong> tjedno.<\/li>\n\n\n\n<li>Jedite najmanje <strong>400 g povr\u0107a i vo\u0107a dnevno<\/strong>, gdje bi koli\u010dina povr\u0107a trebala biti ne\u0161to ve\u0107a.<\/li>\n\n\n\n<li>Ograni\u010dite jednostavne \u0161e\u0107ere.<\/li>\n<\/ol>\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=\"Ugljikohidrati_u_prehrani_koji_su_izvori_najbolji_a_koje_trebate_ograniciti\"><\/span>Ugljikohidrati u prehrani: koji su izvori najbolji, a koje trebate ograni\u010diti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Dobri<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Lo\u0161i<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kruh-i-pecivo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"pastry (opens in a new tab)\">kruh<\/a> od cjelovitog zrna p\u0161enice, ra\u017eeni kruh, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tjestenina\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"pasta (opens in a new tab)\">tjestenina<\/a> od cjelovitog zrna, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/brasno\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"flour (opens in a new tab)\">bra\u0161no<\/a> od cjelovitog zrna, pseudo\u017eitarice (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/heljda\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"buckwheat (opens in a new tab)\">heljda<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"quinoa (opens in a new tab)\">kvinoja<\/a>, amarant), pahuljice (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"oatmeal (opens in a new tab)\">zobene<\/a>, ra\u017eene, heljdine, je\u010dmene&#8230;), povr\u0107e, vo\u0107e, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"legumes (opens in a new tab)\">mahunarke<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">slatki\u0161i, mekana peciva (kroasani, torte, krafne i sl.), zasla\u0111ene zobene instant ka\u0161e, \u017eitarice za doru\u010dak (posebno zasla\u0111ene), gazirana pi\u0107a, peciva od bijelog bra\u0161na (bijele kiflice, bijeli tost, francuski baguette i sl.)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao jedan od tri osnovna makronutrijenta, ugljikohidrati imaju va\u017enu ulogu u prehrani. Oni su <strong>osnovni izvor energije i mnogi vitalni procesi<\/strong> u tijelu pravilno funkcioniraju samo zahvaljuju\u0107i njima. Me\u0111utim, kako biste ih iskoristili u svoju korist \u0161to je vi\u0161e mogu\u0107e, morate se pobrinuti da ih <strong>pravilno odaberete<\/strong>. Ve\u0107ina unosa namirnica s ugljikohidratima trebala bi biti ona koja sadr\u017ei <strong>slo\u017eene ugljikohidrate<\/strong>, a istovremeno je bogata <strong>vlaknima<\/strong>, odnosno <strong>proizvodi od cjelovitih \u017eitarica, mahunarke <\/strong>i<strong> povr\u0107e<\/strong>. S druge strane, trebali biste ograni\u010diti hranu s visokim udjelom <strong>jednostavnih \u0161e\u0107era<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio \u010dlanak, slobodno ga podijelite sa svojim prijateljima.<\/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.hr\/zitarice\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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.hr\/mahunarke\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\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>Spadaju li ugljikohidrati u zdravu prehranu? Trebaju li va\u0161em tijelu za funkcioniranje? Dana\u0161nji \u010dlanak \u0107e vam pojasniti koje funkcije ugljikohidrati imaju u tijelu, koje treba ograni\u010diti i gdje tra\u017eiti odgovaraju\u0107e izvore.<\/p>\n","protected":false},"author":156,"featured_media":404985,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6836,6668,7352,7244],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-418826","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-makronutrijenti-hr","9":"tag-plan-prehrane-hr","10":"tag-prehrana-hr","11":"tag-ugljikohidrati-hr","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ugljikohidrati: Klasifikacija, izvori, probava, funkcije u tijelu i optimalan unos - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Spadaju li ugljikohidrati u zdravu prehranu? Kakvi su njihovi u\u010dinci na zdravlje? Nau\u010dite razlikovati zdrave slo\u017eene ugljikohidrate od jednostavnih \u0161e\u0107era.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ugljikohidrati: Klasifikacija, izvori, probava, funkcije u tijelu i optimalan unos - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Spadaju li ugljikohidrati u zdravu prehranu? Kakvi su njihovi u\u010dinci na zdravlje? 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