{"id":428514,"date":"2023-04-03T10:58:23","date_gmt":"2023-04-03T08:58:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=428514"},"modified":"2025-11-10T16:53:51","modified_gmt":"2025-11-10T15:53:51","slug":"dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/","title":{"rendered":"Dodaci prehrani za mr\u0161avljenje: koji su dobri za sagorijevanje masti ili osje\u0107aj sitosti?"},"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\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/#Mogu_li_dodaci_prehrani_pomoci_u_mrsavljenju\" title=\"Mogu li dodaci prehrani pomo\u0107i u mr\u0161avljenju?\">Mogu li dodaci prehrani pomo\u0107i u mr\u0161avljenju?<\/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\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/#Kako_djeluju_dodaci_prehrani_za_mrsavljenje\" title=\"Kako djeluju dodaci prehrani za mr\u0161avljenje?\">Kako djeluju dodaci prehrani za mr\u0161avljenje?<\/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\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/#Koji_su_najbolji_dodaci_prehrani_za_mrsavljenje\" title=\"Koji su najbolji dodaci prehrani za mr\u0161avljenje?\">Koji su najbolji dodaci prehrani za mr\u0161avljenje?<\/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\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/#Fat_burneri_dodaci_prehrani_s_utjecajem_na_metabolizam\" title=\"Fat burneri: dodaci prehrani s utjecajem na metabolizam\">Fat burneri: dodaci prehrani s utjecajem na metabolizam<\/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\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/#Kako_se_snaci_medu_fat_burnerima_na_trzistu\" title=\"Kako se sna\u0107i me\u0111u fat burnerima na tr\u017ei\u0161tu?\">Kako se sna\u0107i me\u0111u fat burnerima na tr\u017ei\u0161tu?<\/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\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/#Kako_sloziti_ucinkoviti_fat_burner\" title=\"Kako slo\u017eiti u\u010dinkoviti fat burner?\">Kako slo\u017eiti u\u010dinkoviti fat burner?<\/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\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/#Dodaci_prehrani_s_utjecajem_na_osjecaj_sitosti\" title=\"Dodaci prehrani s utjecajem na osje\u0107aj sitosti\">Dodaci prehrani s utjecajem na osje\u0107aj sitosti<\/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\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/#Na_sto_treba_paziti_pri_koristenju_dodataka_prehrani\" title=\"Na \u0161to treba paziti pri kori\u0161tenju dodataka prehrani?\">Na \u0161to treba paziti pri kori\u0161tenju dodataka prehrani?<\/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\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017eda je svatko tko je ikada poku\u0161ao smr\u0161avjeti u dubini svog uma po\u017eelio da ima neku \u010darobnu pilulu koja bi pomo\u0107u magije mogla u\u010diniti da sav vi\u0161ak masti nestane. Na\u017ealost, ni\u0161ta takvo ne postoji. Dobra vijest je, me\u0111utim, da postoje tvari koje mr\u0161avljenje mogu u\u010diniti malo lak\u0161im i br\u017eim. Mogu, primjerice, potaknuti sagorijevanje masno\u0107a ili podr\u017eati osje\u0107aj sitosti te tako sprije\u010diti glad ili \u017eelju za slatkim. Dana\u0161nji \u010dlanak \u0107e vam re\u0107i vi\u0161e o ovim pomaga\u010dima.<\/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=\"Mogu_li_dodaci_prehrani_pomoci_u_mrsavljenju\"><\/span>Mogu li dodaci prehrani pomo\u0107i u mr\u0161avljenju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li krenuli u proces mr\u0161avljenja i prvo o \u010demu razmi\u0161ljate je koja \u0107e vam to svemogu\u0107a tableta olak\u0161ati? <strong>Ne tako brzo.<\/strong> \u010cuda se doga\u0111aju samo u bajkama, a napitak za mr\u0161avljenje jo\u0161 nitko nije izmislio. Sre\u0107om, znanost je ve\u0107 dovoljno daleko da mo\u017ee odrediti koje tvari vam mogu<strong> malo pomo\u0107i i malo olak\u0161ati cijelo putovanje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Me\u0111utim, nemojte o\u010dekivati da \u0107e oni istopiti va\u0161e kilograme umjesto vas.<\/strong> U\u0161tedjet \u0107ete si puno razo\u010darenja ako jednostavno prihvatite da \u0107ete <strong>sami morati obaviti vi\u0161e posla.<\/strong> Da biste uspjeli, prije svega morate ispravno postaviti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalorijski deficit<\/strong><\/a>&nbsp;. Smr\u0161avjet \u0107ete samo ako je va\u0161a <strong>potro\u0161nja energije ve\u0107a od energetskog unosa.<\/strong> 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)\">online kalkulator <\/a>mo\u017ee vam pomo\u0107i rije\u0161iti misterij koliko energije trebate potro\u0161iti dok gubite kilograme. Dobivena brojka iz kalkulatora zatim se mora upotrijebiti za izradu odre\u0111enog jelovnika i sastavljanje plana kako biste uspjeli u svemu tome bez nepotrebnih problema.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u017eno je pridr\u017eavati se nekog oblika<strong> redovitog rasporeda<\/strong> ili odabrati hranu koja \u0107e vas<strong> zasititi<\/strong> i poma\u017ee u <strong>sprje\u010davanju gladi i \u017eelje za slatkim<\/strong>. \u017delite li znati kako sastaviti zdravu prehranu s optimalnim omjerom proteina, ugljikohidrata i masti, pro\u010ditajte na\u0161 \u010dlanak <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0160to je zdrava prehrana i kako&nbsp; nau\u010diti zdravo se hraniti?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er, ne zaboravite na stvari kao \u0161to su <strong>dovoljno vje\u017ebanja, dovoljno kvalitetnog sna&nbsp;ili upravljanje stresom.<\/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 sve navedeno u redu, vrijeme je da razmislite koje tvari vam mogu malo olak\u0161ati mr\u0161avljenje. Zaboravite na <strong>\u010daj<\/strong> koji navodno <strong>otapa salo na trbuhu, na bilje koje pospje\u0161uje va\u0161 metabolizam<\/strong> ili na &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/detoksikacija-i-ciscenje-organizma-sto-je-to-i-kako-prirodno-detoksicirati-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>detoksikaciju<\/strong><\/a>&nbsp;<strong>koja izbacuje toksine iz va\u0161eg tijela zajedno sa salom na bedrima.<\/strong> Trebalo bi bje\u017eati \u0161to dalje od njih. Ne samo da \u0107ete izbje\u0107i razo\u010darenje, ve\u0107 \u0107ete i pomo\u0107i svom nov\u010daniku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, postoje suplementi \u010diji je u\u010dinak ve\u0107 istra\u017een i oni doista utje\u010du, primjerice, na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ubrzavanje metabolizma<\/strong><\/a>, <strong>pospje\u0161uju sagorijevanje masti<\/strong> ili pak mogu utjecati na <strong>osje\u0107aj sitosti.<\/strong> Me\u0111utim, oni stvarno djeluju kao \u0161to njihov zajedni\u010dki naziv ka\u017ee, dakle kao dodatak.<\/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\/2023\/02\/MG_7487-1124x749.jpg\" alt=\"Dodaci prehrani za mr\u0161avljenje\" class=\"wp-image-420534\" style=\"width:843px;height:562px\" title=\"Dodaci prehrani za mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/MG_7487-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/MG_7487-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/MG_7487-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/MG_7487-2048x1365.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=\"Kako_djeluju_dodaci_prehrani_za_mrsavljenje\"><\/span>Kako djeluju dodaci prehrani za mr\u0161avljenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tvari koje vam mogu pomo\u0107i u mr\u0161avljenju imaju&nbsp;<strong>nekoliko razli\u010ditih mehanizama za postizanje toga.<\/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\">Vrste dodataka prehrani za mr\u0161avljenje:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Neki od njih poma\u017eu u poticanju sagorijevanja masti kroz razli\u010dite procese, \u0161to rezultira br\u017eim mr\u0161avljenjem. Jednostavno re\u010deno, ove tvari mogu<strong> ubrzati metabolizam masti. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li>U nekim tvarima va\u017enu ulogu ima <strong>termogeni u\u010dinak<\/strong>. \u0160to je ve\u0107i njihov termogeni u\u010dinak, to vi\u0161e podr\u017eavaju proizvodnju topline u tijelu, \u0161to tijelo ko\u0161ta vi\u0161e energije. Tako potro\u0161ena energija u obliku topline <strong>izlu\u010duje se iz tijela<\/strong> umjesto da se skladi\u0161ti u obliku masti. Te tvari tako poma\u017eu <strong>pove\u0107ati ukupnu potro\u0161nju energije<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li>Takozvani <strong>pre-workout stimulansi<\/strong> mogu potaknuti tijelo na vi\u0161u razinu izvedbe. Nakon &#8220;poja\u010danja&#8221; s ovakvim dodatkom prehrani, u mogu\u0107nosti ste<strong> imati bolju sportsku izvedbu<\/strong>,&nbsp;<strong>poja\u010dati intenzitet treninga<\/strong> i u kona\u010dnici <strong>sagorjeti vi\u0161e kalorija<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[7]<\/span><\/li>\n\n\n\n<li>Vrlo su u\u010dinkoviti i dodaci prehrani koji utje\u010du na<strong> apetit<\/strong> te <strong>osje\u0107aj gladi i sitosti.<\/strong> Neki od njih vam mogu pomo\u0107i da se osje\u0107ate sitijima zahvaljuju\u0107i tome \u0161to na u\u010dinkovit na\u010din <strong>zasite va\u0161 \u017eeludac.<\/strong> Drugi utje\u010du na lu\u010denje <strong>hormona<\/strong> koji imaju zada\u0107u mozgu slati informacije o osje\u0107aju gladi i sitosti.<\/li>\n\n\n\n<li>Neke tvari tako\u0111er ograni\u010davaju&nbsp;<strong>apsorpciju hranjivih tvari<\/strong> (tzv. blokatori masti ili ugljikohidrata) iz probavnog trakta u krv i <strong>tako smanjuju ukupni energetski unos.<\/strong> Upravo tako djeluje dobro poznati lijek&nbsp;<strong>Orlistat<\/strong> koji se izdaje bez recepta. Ograni\u010dava probavu <strong>masti<\/strong>&nbsp;iz hrane.<\/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\/2023\/02\/IMG_5032-1124x749.jpeg\" alt=\"U\u010dinci dodataka prehrani za mr\u0161avljenje\" class=\"wp-image-420550\" style=\"width:843px;height:562px\" title=\"U\u010dinci dodataka prehrani za mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5032-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5032-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5032-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5032-2048x1365.jpeg 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=\"Koji_su_najbolji_dodaci_prehrani_za_mrsavljenje\"><\/span>Koji su najbolji dodaci prehrani za mr\u0161avljenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je gore spomenuto, suplementi vam mogu pomo\u0107i na razli\u010dite na\u010dine. Stoga je preporu\u010dljivo razmisliti koji od njih vama osobno svojim djelovanjem odgovara i najbolje vam mo\u017ee pomo\u0107i u postizanju cilja. Istovremeno, bilo bi preporu\u010dljivo birati me\u0111u onima koji su ve\u0107 dobili zna\u010dajnu pozornost znanstvenika i \u010diji su u\u010dinci potkrijepljeni<strong> studijama<\/strong>. Koji dodatci prehrani su dostupni?<\/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=\"Fat_burneri_dodaci_prehrani_s_utjecajem_na_metabolizam\"><\/span>Fat burneri: dodaci prehrani s utjecajem na metabolizam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobra vijest je da stvarno postoje tvari koje mogu potaknuti va\u0161 metabolizam i u\u010diniti ga boljim. Op\u0107enito su poznate kao &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">fat burneri<\/a>. Uklju\u010duju sve one koji poti\u010du <strong>sagorijevanje masti<\/strong> ili pove\u0107avaju potro\u0161nju energije zahvaljuju\u0107i svom <strong>termogenom u\u010dinku.<\/strong> Me\u0111utim, i dalje je va\u017eno uzeti ih samo kao ne\u0161to dodatno \u0161to \u0107e vas malo potaknuti. Osnova mr\u0161avljenja uvijek bi trebala biti dobra prehrana i redovita tjelovje\u017eba.<\/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\">U odjeljku Fat burneri mo\u017eete pro\u010ditati o sljede\u0107im tvarima:<\/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=\"#kofein\">Kofein<\/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=\"#ekstrakt-zelenog-caja\"><strong>ekstrakt zelenog \u010daja<\/strong><\/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=\"#sinefrin\">sinefrin<\/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=\"#l-karnitin\"><strong>L-<\/strong>karnitin<\/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=\"#cla\">CLA<\/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=\"#forskolin\">Forskolin<\/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=\"#ostale-tvari\">Ostale tvari<\/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<h3 class=\"wp-block-heading\" id=\"kofein\">1. <strong>Kofein<\/strong><\/h3>\n\n\n\n<p>Ovaj stimulans, koji svi uglavnom zami\u0161ljamo u obliku <strong>zrna kave<\/strong>, svakodnevni je dio \u017eivota mnogih od nas. Njegovi stimulativni u\u010dinci vrlo su poznati i redovito se koriste kada trebate <strong>zapo\u010deti te\u017eak dan<\/strong> ili samo <strong>popraviti raspolo\u017eenje.<\/strong> Osim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kave<\/a>, mo\u017eete koristiti i druge izvore kofeina, naprimjer <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/guarana-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">guaranu<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-matcha-prah-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">matcha \u010daj<\/a>. U isto vrijeme, kofein se mo\u017ee <strong>proizvesti sintetski,<\/strong> a to je vrsta koja se obi\u010dno nalazi u dodacima prehrani. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/image_6487327-1-843x1124.jpg\" alt=\"\" class=\"wp-image-420570\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image_6487327-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image_6487327-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image_6487327-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image_6487327-1-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image_6487327-1-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Kakvi su u\u010dinci kofeina?<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kofein<\/strong><\/a> ima nekoliko u\u010dinaka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>To je u\u010dinkovit&nbsp;<strong>stimulans<\/strong> koji mo\u017ee podr\u017eati sportske performanse \u2014 ne samo <strong>izdr\u017eljivost,<\/strong> ve\u0107 i <strong>snagu<\/strong>. A bolja izvedba ide ruku pod ruku s <strong>ve\u0107om potro\u0161njom energije<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li>\n\n\n\n<li>Kofein podr\u017eava<strong> sagorijevanje masti. <\/strong>Njegovim unosom pove\u0107ava se razina&nbsp;<strong>adrenalina&nbsp;<\/strong>i<strong>&nbsp;noradrenalina <\/strong>koji pove\u0107avaju&nbsp;<strong>osloba\u0111anje masnih kiselina <\/strong>iz masnih zaliha i njihovo kori\u0161tenje <strong>kao izvora energije. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[7, 12]<\/span><\/li>\n\n\n\n<li>Kada konzumirate kofein, njegov<strong> termogeni u\u010dinak<\/strong> pove\u0107ava <strong>proizvodnju topline<\/strong>, a time i<strong> potro\u0161nju energije.<\/strong><\/li>\n\n\n\n<li>Kofein se ve\u017ee na&nbsp;<strong>adenozinske receptore<\/strong>&nbsp;umjesto&nbsp;na&nbsp;<strong>adenozin<\/strong>, \u010dime se sprje\u010dava izazivanje umora i pospanosti. Zahvaljuju\u0107i ovom u\u010dinku, osje\u0107ate se <strong>budnije&nbsp;i&nbsp;puni energije<\/strong>. Ne samo da mo\u017eete biti bolji u sportu, ve\u0107 mo\u017eete biti i aktivniji tijekom dana (vi\u0161e energije za tr\u010danje uz stepenice umjesto kori\u0161tenja dizala, itd.).<span class=\"tadv-color\" style=\"color: #ff6600\"> [12]<\/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>\u010clanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kofein-prije-treninga-funkcije-dobrobiti-rizici-i-doziranje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Kofein prije <\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kofein-prije-treninga-funkcije-dobrobiti-rizici-i-doziranje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">treninga: funkcije, dobrobiti, rizici i doziranje<\/a><\/strong> mo\u017ee vam dati vi\u0161e informacija o u\u010dincima kofeina.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Gdje se nalazi kofein?<\/h4>\n\n\n\n<p>Kad razmi\u0161ljaju o kofeinu, ve\u0107ina ljudi vjerojatno zami\u0161lja slastan miris <strong>zrna kave.<\/strong> Me\u0111utim, kofein ima neke druge izvore.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ostali izvori kofeina:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zeleni ili crni \u010daj<\/li>\n\n\n\n<li>Zrna kakaa<\/li>\n\n\n\n<li>Guarana<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-matcha-prah-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Matcha<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-yerba-mate-prah-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Yerba mat\u00e9<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nalazi se u razli\u010ditim koli\u010dinama u svakom od izvora. No, ako \u017eelite koristiti kofein zbog njegovog djelovanja na metabolizam masti, najbolje ga je uzimati kao <strong>dodatak prehrani<\/strong> u obliku praha ili &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tableta<\/a>. Na taj na\u010din, jedna porcija mo\u017ee vam dati to\u010dnu koli\u010dinu potrebnu za potporu sagorijevanju masti. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/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\">Kako uzimati kofein?<\/h4>\n\n\n\n<p><strong>Europska agencija za sigurnost hrane<\/strong> (EFSA) ka\u017ee da dnevni unos kofeina za <strong>zdravu odraslu osobu te\u017eine 70 kg ne bi trebao biti ve\u0107i od 400 mg.<\/strong> Ovo je dnevni unos kofeina koji se smatra <strong>sigurnim<\/strong>. Kako izgleda ova koli\u010dina kofeina? Mali espresso, primjerice, sadr\u017ei otprilike 70-100 mg kofeina, dok jedna \u017eli\u010dica instant kave sadr\u017ei otprilike 60 mg kofeina. <span class=\"tadv-color\" style=\"color: #ff6600\">[4, 28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Me\u0111unarodno dru\u0161tvo za sportsku prehranu<\/strong> (ISSN) preporu\u010duje dozu od <strong>3 &#8211; 6 mg\/kg<\/strong> koja se uzima&nbsp;<strong>30 &#8211; 90 minuta prije treninga za podr\u0161ku sportskim performansama<\/strong>. Za osobu od 70 kg to predstavlja 210 &#8211; 420 mg kofeina. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite pospje\u0161iti <strong>sagorijevanje masti<\/strong> kofeinom, jedna porcija treba sadr\u017eavati <strong>200 mg kofeina<\/strong>. Toliku koli\u010dinu obi\u010dno sadr\u017ee kofeinske tablete.<\/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\">S \u010dime kombinirati kofein?<\/h4>\n\n\n\n<p>Kofein dobro funkcionira sa <strong>sinefrinom, EGCG-om<\/strong> ili alternativno <strong>forskolinom<\/strong>. Osobe koje preintenzivno do\u017eivljavaju iznenadnu navalu energije mogu ga poku\u0161ati kombinirati s aminokiselinom &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-theanine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">L-teaninom<\/a> koja se \u010desto nalazi, primjerice, u zelenom \u010daju. Za po\u010detnike je preporu\u010dljivo dr\u017eati se manjeg 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=\"3738,1562,1731,5431,7067,34231,29956,46912,64225,5075,28324,5012,28689\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ekstrakt-zelenog-caja\">2. <strong>Ekstrakt zelenog \u010daja<\/strong><\/h3>\n\n\n\n<p>Mo\u017eda ste primijetili da se ne samo nakon kave, ve\u0107 i nakon &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sagorijevac-masti-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zelenog \u010daja,<\/a>&nbsp;osje\u0107ate energi\u010dno, toplo ili \u010dak znojno. Iza ovih u\u010dinaka stoji nekoliko tvari u zelenom \u010daju. To nisu samo ve\u0107 spomenuti <strong>kofein<\/strong> ili L-teanin, ve\u0107 va\u017enu ulogu u tome igraju i tzv. <strong>katehini.<\/strong> Njihova koli\u010dina ovisi o brzini&nbsp;<strong>fermentacije<\/strong>. \u0160to je \u010daj manje fermentiran, to sadr\u017ei vi\u0161e katehina. Dakle, u odnosu na npr. bijeli ili crni \u010daj, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cajevi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zeleni \u010daj<\/a>&nbsp;ih <strong>sadr\u017ei najvi\u0161e.<\/strong> Najva\u017eniji od katehina je <strong>epigalokatehin-3-galat,<\/strong> poznat kao&nbsp;<strong>EGCG<\/strong>. Mo\u017eete prona\u0107i dodatke prehrani poput ovog &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sagorijevac-masti-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ekstrakta zelenog \u010daja<\/a>, koji sadr\u017ee i kofein i EGCG. <span class=\"tadv-color\" style=\"color: #ff6600\">[7, 12]<\/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\">Kakvi su u\u010dinci EGCG-a?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EGCG djeluje u<strong> probavnom traktu,<\/strong> gdje prividno smanjuje funkciju enzima koji imaju zada\u0107u <strong>probave masti i ugljikohidrata.<\/strong> Hranjive tvari koje se ne razgrade u crijevima <strong>ne mogu se apsorbirati<\/strong> u krv i pretvoriti <strong>u energiju<\/strong>. Time se smanjuje ukupni unos energije iz hrane. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/li>\n\n\n\n<li>EGCG tako\u0111er podr\u017eava&nbsp;<strong>metabolizam i sagorijevanje masti.<\/strong> \u010cini se da poma\u017ee u odr\u017eavanju vi\u0161e razine hormona uklju\u010denih u <strong>razgradnju masti (adrenalin&nbsp;i&nbsp;noradrenalin)<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]&nbsp;<\/span><\/li>\n\n\n\n<li>Ova tvar tako\u0111er djeluje kao u\u010dinkovit <strong>antioksidans<\/strong>. Poma\u017ee tijelu u borbi protiv slobodnih radikala, \u0161to mo\u017ee smanjiti rizik od raznih bolesti (npr. raka). EGCG ima do <strong>25 do 100 puta ve\u0107u antioksidacijsku aktivnost od vitamina C ili E.<\/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\">Kako uzimati EGCG?<\/h4>\n\n\n\n<p>Kako bi se primijetili njegovi u\u010dinci, preporu\u010duje se uzimanje <strong>400 &#8211; 500 mg&nbsp;<\/strong>EGCG dnevno. Ni\u017ee doze mo\u017eda ne\u0107e biti dovoljne. Me\u0111utim, da bi se postigla tolika koli\u010dina, obi\u010dno ga je potrebno uzimati u obliku<strong>&nbsp;dodatka prehrani.<\/strong> Budu\u0107i da je sadr\u017eaj EGCG&nbsp;u<strong> jednoj \u0161alici zelenog \u010daja<\/strong>&nbsp;oko&nbsp;<strong>50 &#8211; 110 m<\/strong>g, <strong>trebali biste piti 4 &#8211; 8 \u0161alica \u010daja dnevn<\/strong>o da postignete preporu\u010denu dozu. <span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/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\">S \u010dime kombinirati EGCG?<\/h4>\n\n\n\n<p><strong>\u010cini se da kombinacija EGCG-a s kofeinom<\/strong> djeluje jako dobro. Kona\u010dni u\u010dinak na metabolizam pove\u0107ava se njihovom zajedni\u010dkom primjenom. Me\u0111utim, ako ste stvorili <strong>toleranciju na kofein<\/strong>, ova kombinacija mo\u017eda ne\u0107e funkcionirati. Ako je to slu\u010daj kod vas, poku\u0161ajte neko vrijeme ograni\u010diti konzumaciju kofeina.<\/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\/2023\/02\/iStock-975647278-1124x749.jpg\" alt=\"Zeleni \u010daj za mr\u0161avljenje\" class=\"wp-image-420606\" style=\"width:843px;height:562px\" title=\"Zeleni \u010daj za mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-975647278-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-975647278-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-975647278-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-975647278-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sinefrin\">3.&nbsp;<strong>Sinefrin<\/strong><\/h3>\n\n\n\n<p>Ako ste ikada \u010ditali etikete nekih fat burnera, vjerojatno ste nai\u0161li na rije\u010d <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sinefrin-90-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sinefrin<\/a>. To je tvar koja se prirodno nalazi u <strong>gorkoj naran\u010di.<\/strong> U\u010dinci na metabolizam posebno su opisani za oblik nazvan <strong>p-sinefrin<\/strong>, koji je obi\u010dno prisutan u dodacima prehrani. <span class=\"tadv-color\" style=\"color: #ff6600\">[20, 28]<\/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\">Kakvi su u\u010dinci sinefrina?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ova tvar utje\u010de na<strong>&nbsp;metabolizam masti<\/strong> i poti\u010de njeno sagorijevanje i kori\u0161tenje kao izvora energije u mi\u0161i\u0107nim stanicama. <span class=\"tadv-color\" style=\"color: #ff6600\">[15, 28]<\/span><\/li>\n\n\n\n<li>\u010cini se da sinefrin tako\u0111er pove\u0107ava <strong>metabolizam u mirovanju<\/strong> i <strong>potro\u0161nju energije,<\/strong> zahvaljuju\u0107i svom termogenom djelovanju. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/li>\n\n\n\n<li>Osim toga, \u010dini se da tako\u0111er utje\u010de na dijelove mozga koji utje\u010du na <strong>unos hrane.<\/strong> Tako mo\u017ee pomo\u0107i u suzbijanju apetita. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/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\">Kako uzimati sinefrin?<\/h4>\n\n\n\n<p>Kako bi primjena sinefrina bila u\u010dinkovita, preporu\u010duje se uzimanje&nbsp;<strong>20 mg<\/strong> prije fizi\u010dke aktivnosti. Preporu\u010dljivo je zapo\u010deti s ni\u017eim dozama, osobito ako se koristi zajedno s drugim tvarima (naprimjer kofein ili EGCG). <span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/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\">S \u010dime kombinirati sinefrin?<\/h4>\n\n\n\n<p>U\u010dinci sinefrina uglavnom se istra\u017euju u kombinaciji s drugim tvarima. Stoga je dobro ne uzimati ga samog, ve\u0107, primjerice, zajedno s <strong>kofeinom<\/strong> i ve\u0107 spomenutim EGCG-om.<\/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\/2023\/02\/image00003-1124x749.jpeg\" alt=\"Kakvi su u\u010dinci sinefrina\" class=\"wp-image-420625\" style=\"width:843px;height:562px\" title=\"Kakvi su u\u010dinci sinefrina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image00003-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image00003-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image00003-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image00003-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"l-karnitin\">4. <strong>L-karnitin<\/strong><\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fat-burner-l-karnitin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">L-karnitin<\/a>&nbsp;je tvar koju tijelo proizvodi iz aminokiselina<strong>&nbsp;lizina<\/strong>&nbsp;i&nbsp;<strong>metionina.<\/strong> Do 98 % zaliha karnitina nalazi se u skeletnom i sr\u010danom mi\u0161i\u0107u, dok je ostatak skriven u jetri i bubrezima. Tijelo ga mo\u017ee proizvesti, ali dobivamo ga i iz <strong>hrane \u017eivotinjskog podrijetla<\/strong>. Zato bi <strong>vegani<\/strong>, kojima ove namirnice nedostaju u prehrani, mogli imati koristi od njegove suplementacije.<span class=\"tadv-color\" style=\"color: #ff6600\"> [7]<\/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\">Kakvi su u\u010dinci L-karnitina?<\/h4>\n\n\n\n<p>Njegova glavna uloga je <strong>prijenos masnih kiselina kroz membranu mitohondrija.<\/strong> Zamislite mitohondrije kao male <strong>elektrane u kojima se odvijaju svi energetski procesi<\/strong> stanica. Da bi se masne kiseline pretvorile u energiju i sagorjele, moraju u\u0107i u mitohondrije. L-karnitine djeluje kao prijevoznik zadu\u017een za njihov prijenos. Pretpostavka je da ako netko ima ni\u017ee razine L-karnitina, njegova nadoknada mo\u017ee uzrokovati br\u017ee premje\u0161tanje masti u mitohondrije i samim time br\u017ee sagorijevanje. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/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\">Gdje se nalazi L-karnitin?<\/h4>\n\n\n\n<p>Glavni izvor karnitina je <strong>\u017eivotinjska hrana<\/strong> poput <strong>mesa, ribe, jaja <\/strong>ili<strong> mlije\u010dnih proizvoda.<\/strong> Ljudi koji nemaju ove namirnice u svojoj prehrani, osobito <strong>vegani,<\/strong> mogu dobiti njezin u\u010dinak iz <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-karnitin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">dodataka prehrani<\/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 uzimati L-karnitin?<\/h4>\n\n\n\n<p>L-karnitin se obi\u010dno suplementira u dozi od <strong>500 &#8211; 2000 mg<\/strong> dnevno. <span class=\"tadv-color\" style=\"color: #ff6600\">[31]<\/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\">S \u010dime kombinirati L-karnitin?<\/h4>\n\n\n\n<p>Ne postoje posebne kombinacije za L-karnitin. Mo\u017ee se koristiti s bilo kojom drugom tvari.<\/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\/2023\/02\/IMG_5645-1124x749.jpg\" alt=\"Karnitin i mr\u0161avljenje?\" class=\"wp-image-420641\" style=\"width:843px;height:562px\" title=\"Karnitin i mr\u0161avljenje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5645-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5645-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5645-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5645-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cla\">5. <strong>CLA<\/strong><\/h3>\n\n\n\n<p>Konjugirana linolna kiselina, poznata i kao <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cla-1000-mg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>CLA<\/strong><\/a>, je masna kiselina koja se prirodno stvara u probavnom traktu pre\u017eiva\u010da. Stoga su njegovi glavni izvori <strong>meso ovih \u017eivotinja<\/strong> i <strong>mlije\u010dni proizvodi.<\/strong> No, mo\u017ee se proizvoditi i sintetski, \u0161to je oblik koji je prisutan u dodacima prehrani.<\/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\">Kakvi su u\u010dinci CLA?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Utje\u010de na metabolizam masti na takav na\u010din da se \u010dini da <strong>podupire njeno cijepanje<\/strong>&nbsp;do odre\u0111ene mjere i&nbsp;<strong>smanjuje stvaranje pohranjene masti.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"> [24, 26]&nbsp;<\/span><\/li>\n\n\n\n<li>\u010cini se da bi \u010dak mogao utjecati na suzbijanje transformacije zrelih masnih stanica (pre-adipocita) u&nbsp;<strong>odrasle adipocite.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[26]&nbsp;<\/span><\/li>\n\n\n\n<li>CLA se tako\u0111er pripisuje sposobnosti&nbsp;<strong>smanjivanja apetita.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[11]&nbsp;<\/span><\/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\">Kako uzimati CLA?<\/h4>\n\n\n\n<p>Za postizanje \u017eeljenih u\u010dinaka CLA preporu\u010duje se uzimanje <strong>3,2 &#8211; 6,4 mg dnevno.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"> [25]&nbsp;<\/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\">S \u010dime kombinirati CLA?<\/h4>\n\n\n\n<p>Sli\u010dno L-karnitinu, CLA se mo\u017ee koristiti u kombinaciji s raznim drugim tvarima za potporu mr\u0161avljenja.<\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/IMG_8408-749x1124.jpg\" alt=\"CLA i mr\u0161avljenje\" class=\"wp-image-420659\" title=\"CLA i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_8408-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_8408-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_8408-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_8408-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_8408-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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\" id=\"forskolin\">6. <strong>Forskolin<\/strong><\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/forskolin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Forskolin<\/a> je tvar koju proizvodi egzoti\u010dna <strong>indijska kopriva.<\/strong> Mo\u017eete ga prona\u0107i i pod imenom&nbsp;<em>Coleus forskohlii<\/em> i mo\u017eda je poznat onima od vas koji se zanimaju za ayurvedsku medicinu. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]&nbsp;<\/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\">Kakvi su u\u010dinci forskolina?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Forskolin je poznat po svom u\u010dinku na<strong> pove\u0107anje razine cAMP<\/strong> (cikli\u010dkog adenozin monofosfata). Ovaj spoj je va\u017ean u mnogim biokemijskim procesima u stanici, uklju\u010duju\u0107i <strong>metabolizam masti.<\/strong> Pove\u0107anjem njegove razine mo\u017eete podr\u017eati funkciju takozvane <strong>hormonski osjetljive lipaze<\/strong> (hormona koji poma\u017ee <strong>otpu\u0161tanju masti iz masnih stanica<\/strong>). <span class=\"tadv-color\" style=\"color: #ff6600\">[7, 18]<\/span><\/li>\n\n\n\n<li>Govori se i o utjecaju forskolina na&nbsp;<strong>proteosintezu<\/strong>, odnosno stvaranje proteina. No njegovo djelovanje jo\u0161 nije dovoljno istra\u017eeno, pa ga je korisnije koristiti za mr\u0161avljenje, a ne za dobivanje mi\u0161i\u0107ne mase. <span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/span><\/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\">Kako uzimati forskolin?<\/h4>\n\n\n\n<p>Dodaci prehrani koje mo\u017eete prona\u0107i na tr\u017ei\u0161tu sadr\u017ee <strong>ekstrakt korijena indijske koprive.<\/strong> Kako bi primjena forskolina bila u\u010dinkovita, preporu\u010duje se uzimanje&nbsp;<strong>250 mg ekstrakta dva puta dnevno<\/strong>. Ekstrakt treba sadr\u017eavati <strong>10 % forskolina<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [8]<\/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\">S \u010dime kombinirati forskolin?<\/h4>\n\n\n\n<p>Forskolin se koristi, naprimjer, u kombinaciji s <strong>kofeinom, EGCG-om <\/strong>ili<strong> sinefrinom,<\/strong> jer mo\u017ee podr\u017eati njihov u\u010dinak sagorijevanja masti.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ostale-tvari\">7. Koje jo\u0161 tvari mogu utjecati na sagorijevanje masti?<\/h3>\n\n\n\n<p>Uz gore navedene tvari, postoje mnoge druge koje pokazuju obe\u0107avaju\u0107e u\u010dinke. Me\u0111utim, one jo\u0161 nisu dovoljno istra\u017eene. \u0160to su one i kakav u\u010dinak mogu imati?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/green-coffee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Zelena kava<\/strong><\/a> \u2013 Nepr\u017eena kava sadr\u017ei koncentriranu koli\u010dinu <strong>klorogenske kiseline<\/strong> koja bi mogla utjecati na smanjenje apsorpcije ugljikohidrata. No nemojte ju brkati s npr. proizvodom Black Latte koji kavu ima samo u nazivu, ali ne i u sastavu. <span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/garcinia-cambogia-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Garcinia cambogia<\/strong><\/a> \u2013 Ovo malo vo\u0107e sadr\u017ei takozvanu <strong>hidroksicitri\u010dnu kiselinu<\/strong> koja bi mogla igrati ulogu u <strong>suzbijanju stvaranja pohranjene masti.<\/strong> Me\u0111utim, njezii su u\u010dinci jo\u0161 uvijek nedovoljno istra\u017eeni. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li><strong>Kapsaicin<\/strong> \u2013 Supstanca dobivena iz \u010dili papri\u010dica ne samo da spaljuje okusne pupoljke na va\u0161em jeziku, ve\u0107 se \u010dini da tako\u0111er mo\u017ee pove\u0107ati potro\u0161nju energije. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/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\/2023\/02\/iStock-865160802-1124x749.jpg\" alt=\"Dodaci prehrani za mr\u0161avljenje\" class=\"wp-image-420674\" style=\"width:843px;height:562px\" title=\"Dodaci prehrani za mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-865160802-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-865160802-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-865160802-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-865160802-2048x1365.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=\"Kako_se_snaci_medu_fat_burnerima_na_trzistu\"><\/span>Kako se sna\u0107i me\u0111u fat burnerima na tr\u017ei\u0161tu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada birate pravi fat burner, mogli biste poludjeti od svih opcija. Toliko je proizvoda na tr\u017ei\u0161tu, a na prvi pogled nije lako upoznati se s njima.<\/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\">Najprije ih podijelimo u dvije osnovne skupine:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kompleksni fat burneri <\/strong><\/a>sastoje se od <strong>mje\u0161avine tvari<\/strong> koje utje\u010du na metabolizam i podr\u017eavaju mr\u0161avljenje. Ovi dodaci sadr\u017ee tvari za koje je poznato da se me\u0111usobno nadopunjuju zahvaljuju\u0107i takozvanom <strong>sinergijskom u\u010dinku<\/strong>. To zna\u010di da je <strong>njihovim kombiniranjem kona\u010dni u\u010dinak<\/strong> na metabolizam ve\u0107i od u\u010dinka ovih tvari pojedina\u010dno. Primjer takvog proizvoda je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fueburn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">&nbsp;FueBurn<\/a>, which combines ECGC with caffeine, forskolin, synephrine and other substances.<\/li>\n\n\n\n<li><strong>Pojedina\u010dni fat burneri<\/strong> uvijek sadr\u017ee <strong>samo&nbsp;jednu tvar<\/strong>, pa se kofein, ekstrakt zelenog \u010daja, L-karnitin itd. prodaju zasebno. Mogu\u0107e je koristiti samo jedan od njih ili ih kombinirati. Mo\u017eete izraditi vlastiti fat burner i tako pove\u0107ati ukupni u\u010dinak pojedinih tvari.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje su preporu\u010dene koli\u010dine fat burnera?<\/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\">Fat burner<\/th><th class=\"has-text-align-center\" data-align=\"center\">Preporu\u010deni unos&nbsp;<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Caffeine<\/td><td class=\"has-text-align-center\" data-align=\"center\">Jedna porcija od 200 mg, maksimalna dnevna doza je 400 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Green Tea Extract<\/td><td class=\"has-text-align-center\" data-align=\"center\">400 &#8211; 500 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Synephrine<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 mg&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">CLA<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2 &#8211; 6.4 mg dnevno<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">L-Carnitine<\/td><td class=\"has-text-align-center\" data-align=\"center\">500 &#8211; 2000 mg dnevno<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Forskolin<\/td><td class=\"has-text-align-center\" data-align=\"center\">250 mg ekstrakta dva puta dnevno<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_sloziti_ucinkoviti_fat_burner\"><\/span>Kako slo\u017eiti u\u010dinkoviti fat burner?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kombinacije tvari u pojedinim proizvodima na tr\u017ei\u0161tu su razli\u010dite. U\u010dinkovita kombinacija mogla bi izgledati ovako:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>200 mg Caffeine<\/li>\n\n\n\n<li>20 mg Synephrine<\/li>\n\n\n\n<li>400 mg EGCG<\/li>\n\n\n\n<li>100 mg Forskolin<\/li>\n\n\n\n<li>1000 mg L-Carnitine<\/li>\n\n\n\n<li>1000 mg Garcinia<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U po\u010detku se preporu\u010duje postupno dodavanje pojedinih tvari. Primjerice, ako niste navikli na redovitu konzumaciju kofeina, mogu\u0107e je da \u0107e vam biti dovoljno da ga uzimate samog. Me\u0111utim, postupno mo\u017eete dodavati druge aktivne tvari. Uvijek po\u010dnite s manjim dozama i koristite fat burnere prije tjelesne aktivnosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/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=\"Dodaci_prehrani_s_utjecajem_na_osjecaj_sitosti\"><\/span>Dodaci prehrani s utjecajem na osje\u0107aj sitosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Budu\u0107i da je osnovni uvjet za mr\u0161avljenje&nbsp;<strong>kalorijski deficit<\/strong>&nbsp;i&nbsp;<strong>smanjeni unos energije<\/strong> iz prehrane, iznimno su cijenjeni sastojci koji osiguravaju <strong>osje\u0107aj sitosti<\/strong> i poma\u017eu u <strong>izbjegavanju gladi.<\/strong> \u0160to se od njih mo\u017ee na\u0107i i u obliku dodatka prehrani?<\/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\">U ovom odjeljku mo\u017eete pro\u010ditati o sljede\u0107im tvarima:<\/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=\"#proteini\">Proteini<\/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=\"#vlakna\">Vlakna<\/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=\"#krom\">Krom<\/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=\"#ekstrakt-bijelog-graha\">Ekstrakt bijelog graha<\/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<h3 class=\"wp-block-heading\" id=\"proteini\">1. Proteini<\/h3>\n\n\n\n<p>Proteini (koji se nazivaju i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>bjelan\u010devine<\/strong><\/a>) toliko su popularni uglavnom zbog svoje sposobnosti <strong>da zasite<\/strong>. Imaju <strong>najve\u0107i kapacitet zasi\u0107enja<\/strong> od sva tri makronutrijenta (proteini, ugljikohidrati, masti). Stoga je va\u017eno da svaka dijeta namijenjena mr\u0161avljenju sadr\u017ei njihovu dovoljnu koli\u010dinu.<\/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\">Kakvi su u\u010dinci proteina?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Proteini osiguravaju <strong>sitost<\/strong> poti\u010du\u0107i otpu\u0161tanje <strong>hormona<\/strong> (peptid 1 sli\u010dan glukagonu, kolecistokinin), koji imaju zadatak javiti mozgu da ste siti. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/li>\n\n\n\n<li>U isto vrijeme, ima <strong>najve\u0107i toplinski u\u010dinak&nbsp;<\/strong>od svih hranjivih tvari. U prijevodu, to zna\u010di da <strong>najve\u0107u koli\u010dinu energije sagorijevate kada ih probavljate.<\/strong> Tijelo sagorijeva do 20 &#8211; 30 % ukupnog unosa energije iz proteina tijekom njihove probave. Naprimjer, ako unesete 100 kcal u obliku proteina, tijelo sagorijeva 20 &#8211; 30 kcal tijekom njihove probave.<\/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\">Koliko proteina treba uzimati dnevno?<\/h4>\n\n\n\n<p><strong>Zdravoj odrasloj osobi,<\/strong> koja ne vodi previ\u0161e aktivan \u017eivot, preporu\u010duje se unos <strong>0,8 &#8211; 1 g proteina\/kg tjelesne te\u017eine<\/strong> dnevno, dok su ve\u0107e vrijednosti povoljnije. Za \u017eenu te\u0161ku 60 kg to predstavlja <strong>48 &#8211; 60 g proteina.<\/strong> No, ako ta \u017eena \u017eeli smr\u0161avjeti, ova koli\u010dina joj sigurno <strong>ne\u0107e biti dovoljna<\/strong>. Morala bi pove\u0107ati unos proteina kako ne bi izgubila mi\u0161i\u0107nu masu tijekom mr\u0161avljenja. Preporu\u010deni unos proteina u dijeti za mr\u0161avljenje je <strong>1,6 &#8211; 2,4 g\/kg<\/strong>, pogotovo ako se bavite i treninzima snage. <span class=\"tadv-color\" style=\"color: #ff6600\">[32]<\/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=\"693\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/iStock-896727010-1124x693.jpg\" alt=\"Koliki je preporu\u010deni unos proteina?\" class=\"wp-image-420692\" style=\"width:843px;height:520px\" title=\"Koliki je preporu\u010deni unos proteina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-896727010-1124x693.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-896727010-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-896727010-1536x947.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-896727010-2048x1262.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Gdje se nalazi protein?<\/h4>\n\n\n\n<p>Najbolji izvori proteina su <strong>\u017eivotinjske namirnice<\/strong> kao \u0161to su<strong> meso<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>riba<\/strong><\/a>, <strong>mlije\u010dni proizvodi<\/strong> i <strong>jaja.<\/strong> Ovi resursi \u0107e vam osigurati takozvani <strong>kompletni protein<\/strong> koji sadr\u017ei sve<strong>&nbsp;esencijalne aminokiseline<\/strong>&nbsp;(one koje tijelo ne mo\u017ee stvoriti i mora ih primiti hranom).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Biljna hrana<\/strong> nema esencijalne aminokiseline u optimalnim koli\u010dinama, ali ipak mo\u017ee biti kvalitetan izvor proteina. Mahunarke, posebice<strong> soja<\/strong> i &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>slanutak<\/strong><\/a>, u vrhu su liste po &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>kvaliteti <\/strong><\/a>biljnih bjelan\u010devina. Amarant ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/crna-kvinoja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kvinoja<\/a> tako\u0111er imaju dobar sastav.<\/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\">\u0160to je s proteinskim pra\u0161kovima?<\/h4>\n\n\n\n<p>Suplementacija proteina u obliku proteinskog praha svakako ima svoje mjesto u prehrani. Mo\u017eete ih koristiti za brzu <strong>nadoknadu proteina nakon treninga<\/strong> ili za <strong>oboga\u0107ivanje hrane<\/strong> visokokvalitetnim izvorom proteina. Tako\u0111er dobro do\u0111u kada trebate u\u010dinkovito zadovoljiti preporu\u010deni dnevni unos proteina, a nije vam dovoljna raznolika prehrana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prva i najbolja opcija za nadopunu proteina je Prva i najbolja opcija za nadopunu proteina je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>protein sirutke<\/strong><\/a><strong>. <\/strong>\u010cini se da ima jo\u0161 ve\u0107u sposobnost zasi\u0107enja od drugih izvora proteina. Me\u0111utim, ako vi\u0161e volite biljnu prehranu, postoje mogu\u0107nosti i za vas. Mo\u017eete probati, naprimjer, proteine <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">soje<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-konoplje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">konoplje<\/a> ili druge <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">biljne proteine.<\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/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\/2023\/02\/IMG_5716-1124x749.jpeg\" alt=\"Proteini i mr\u0161avljenje\" class=\"wp-image-420710\" style=\"width:843px;height:562px\" title=\"Proteini i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5716-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5716-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5716-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5716-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vlakna\">Vlakna<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Vlakna <\/strong><\/a>su <strong>polisaharid<\/strong> s kojim se na\u0161i probavni enzimi ne mogu nositi i stoga prolaze kroz probavni trakt <strong>u nepromijenjenom obliku.<\/strong> Ova korisna hranjiva tvar ima bezbroj dobrobiti, od potpore <strong>probavi<\/strong>, utjecaja na <strong>crijevnu mikrobiotu,&nbsp;do prevencije kancerogenih bolesti probavnog trakta.<\/strong> Me\u0111utim, nisu manje va\u017eni ni njegovi u\u010dinci na poticanje osje\u0107aja <strong>sitosti<\/strong> i <strong>odr\u017eavanje razine \u0161e\u0107era u krvi<\/strong> pod kontrolom.<\/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\">Kakvi su u\u010dinci vlakana?<\/h4>\n\n\n\n<p>Postoji nekoliko <strong>razli\u010ditih vrsta<\/strong> vlakana. Osnovna podjela dijeli vrste vlakana na <strong>netopiva <\/strong>i<strong>&nbsp;topiva<\/strong>. Topiva vlakna su ona koja imaju najve\u0107i utjecaj na osje\u0107aj<strong> sitosti<\/strong> i <strong>unos hrane<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Topiva vlakna poprimaju <strong>konzistenciju gela<\/strong> u crijevima. Ovaj gel <strong>usporava probavu<\/strong>, \u0161to poma\u017ee da ostanete <strong>siti<\/strong> dulje vrijeme. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li>Istodobno,<strong> usporava apsorpciju glukoze<\/strong> iz crijeva u krv, \u010dime se sprje\u010davaju <strong>fluktuacije \u0161e\u0107era u krvi<\/strong> (glikemija). Ovaj u\u010dinak je va\u017eniji nego \u0161to se na prvi pogled \u010dini. Oscilacije u glikemiji povezane su s pove\u0107anim <strong>apetitom za slatki\u0161ima.<\/strong> Topiva vlakna mogu ubla\u017eiti tu nelagodu i tako sprije\u010diti ne\u017eeljene odlaske u slasti\u010darnu.<\/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 djelovanju topivih i netopivih vlakana mo\u017eete saznati u \u010dlanku <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=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/iStock-1224331368-1124x749.jpg\" alt=\"Dijetalna vlakna i mr\u0161avljenje\" class=\"wp-image-420727\" style=\"width:843px;height:562px\" title=\"Dijetalna vlakna i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1224331368-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1224331368-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1224331368-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1224331368-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Koliko vlakana treba uzimati dnevno?<\/h4>\n\n\n\n<p>Postoji nekoliko preporuka za unos vlakana, no ve\u0107ina se sla\u017ee da bi dnevni unos vlakana trebao biti najmanje<strong> 25 g<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5, 27]<\/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\">Gdje se nalaze vlakna?<\/h4>\n\n\n\n<p>Vlakna se prirodno nalaze samo u hrani <strong>biljnog podrijetla.<\/strong> Njihovi izvori su <strong>mahunarke, cjelovite \u017eitarice, povr\u0107e, vo\u0107e,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>ora\u0161asti plodovi <\/strong>i<strong> sjemenke<\/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\">Vlakna kao dodatak prehrani<\/h4>\n\n\n\n<p>Ako svojom prehranom ne mo\u017eete unijeti dovoljno vlakana, mo\u017eete birati izme\u0111u mnogih dodataka prehrani. U ponudi imaju razne vrste vlakana u koncentriranom obliku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Glukomanan<\/strong><\/a> je vlakno koje se obi\u010dno pravi od korijena <strong>biljke konjac<\/strong>. U usporedbi s drugim vrstama vlakana, mo\u017ee pove\u0107ati svoj volumen i do 50 puta. Mo\u017eda ga poznajete kao sirovinu koja se koristi za izradu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjestenine<\/a>&nbsp;s minimalnom kalorijskom vrijedno\u0161\u0107u. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Psilijum<\/strong><\/a> dolazi od biljke koja se zove Plantago ovata. Osim \u0161to mo\u017ee poslu\u017eiti, primjerice, za smanjenje apsorpcije \u0161e\u0107era u krv, koristi se i kao suplement kod <strong>problema s crijevima<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[33]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chitosan-500-mg-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Hitozan<\/strong><\/a> je<strong> polisaharid<\/strong> koji se prirodno nalazi u lju\u0161turama rakova, dagnji, \u0161kampi itd. \u010cini se da tako\u0111er ima u\u010dinak na sni\u017eavanje razine kolesterola i \u0161e\u0107era u krvi. <span class=\"tadv-color\" style=\"color: #ff6600\">[30]<\/span><\/li>\n\n\n\n<li><strong>Guar<\/strong><strong> guma<\/strong> je ne\u0161to na \u0161to ste mogli nai\u0107i na etiketama neke hrane. Nije to neki opasni umjetni sastojak. To je vlakno koje pobolj\u0161ava teksturu hrane i ima sli\u010dne u\u010dinke kao i druge vrste topivih vlakana.<\/li>\n\n\n\n<li><strong>Inulin<\/strong> je topivo vlakno koje potje\u010de iz korijena biljke cikorije. Mo\u017eda to znate zahvaljuju\u0107i popularnom&nbsp;sirupu od cikorije koji se mo\u017ee koristiti kao zamjena za \u0161e\u0107er.<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_3304-e1676294566249-1124x750.jpg\" alt=\"Mogu li vlakna pomo\u0107i pri mr\u0161avljenju?\" class=\"wp-image-420742\" style=\"width:843px;height:563px\" title=\"Mogu li vlakna pomo\u0107i pri mr\u0161avljenju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_3304-e1676294566249-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_3304-e1676294566249-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_3304-e1676294566249-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_3304-e1676294566249-768x513.jpg 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_3304-e1676294566249.jpg 1986w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Kako uzimati vlakna?<\/h4>\n\n\n\n<p>Dodavanje vlakana va\u0161oj svakodnevnoj prehrani vrlo je jednostavno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Umije\u0161ajte ih, naprimjer, u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ka\u0161u<\/a> ili jogurt.<\/li>\n\n\n\n<li>Dodajte ih kao jo\u0161 jedan sastojak u&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-napraviti-zdrav-i-hranjiv-smoothie-korak-po-korak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">smoothie<\/a>.<\/li>\n\n\n\n<li>Mo\u017eete ih otopiti i u napitku, primjerice u <strong>soku<\/strong> ili <strong>\u010daju<\/strong> ili u<strong> \u010distoj vodi.<\/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\">Kako se snalaziti u dodacima prehrani s vlaknima?<\/h4>\n\n\n\n<p>I u ovom slu\u010daju postoji bezbroj proizvoda za odabir.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete isprobati dodatke prehrani koji sadr\u017ee jednu vrstu vlakana, poput<strong> glukomanana<\/strong>&nbsp;ili&nbsp;<strong>psilijuma.<\/strong><\/li>\n\n\n\n<li>Druga opcija su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vi\u0161ekomponentni proizvodi<\/strong><\/a>, u kojima se kombiniraju u\u010dinci nekoliko vrsta vlakana.<\/li>\n<\/ul>\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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/IMG_9283-843x1124.jpg\" alt=\"Krom i mr\u0161avljenje\" class=\"wp-image-420762\" title=\"Krom i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9283-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9283-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9283-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9283-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9283-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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\" id=\"krom\">3. Krom<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/chromium-picolinate-gymbeam.html\"><strong>Krom<\/strong><\/a> je<strong> mineralna tvar<\/strong> koje na\u0161e tijelo treba za mnoge <strong>energetske procese,<\/strong> kao i za pravilan rad <strong>inzulina<\/strong>. Vjerojatno ste \u010duli za njega kao dodatak koji mo\u017ee pomo\u0107i osobama s dijabetesom tipa 2 u kontroli razine <strong>\u0161e\u0107era u krvi<\/strong> (glikemije).<\/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\">Kakvi su u\u010dinci kroma?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Krom je dio procesa tijekom kojeg <strong>inzulin prenosi \u0161e\u0107er iz krvi u stanice. <\/strong>Zahvaljuju\u0107i tome, \u010dini se da suplementacija ovom mineralnom tvari mo\u017ee pomo\u0107i u odr\u017eavanju<strong> stabilnije glikemije.<\/strong> A to mo\u017ee pomo\u0107i ne samo osobama s dijabetesom. \u010cak i zdrava osoba mo\u017eda se mora nositi s fluktuacijama glikemije, koje se o\u010dituju, naprimjer, stalnom<strong> \u017eeljom za slatkim. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li>Pobolj\u0161ana funkcija inzulina tako\u0111er je povezana s boljim&nbsp;<strong>odr\u017eavanjem<\/strong>&nbsp;ili&nbsp;<strong>izgradnjom mi\u0161i\u0107ne mase<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]&nbsp;<\/span><\/li>\n\n\n\n<li>Tako\u0111er je mogu\u0107e da krom utje\u010de na hormone koji izazivaju <strong>osje\u0107aj sitosti<\/strong>&nbsp;i smanjuju apetit. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]&nbsp;<\/span><\/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\">Kako uzimati krom?<\/h4>\n\n\n\n<p>Preporu\u010dena dnevna doza kroma je&nbsp;<strong>40 \u00b5g.<\/strong> Me\u0111utim, ako \u017eelite imati koristi od utjecaja kroma u prehrani, preporu\u010duje se uzimanje <strong>200 \u00b5g dnevno.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ekstrakt-bijelog-graha\">4. Ekstrakt bijelog graha<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ekstrakt-bijelog-graha-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Ekstrakt bijelog graha<\/strong><\/a> je me\u0111u obe\u0107avaju\u0107im dodacima prehrani koji se nazivaju <strong>blokatorima ugljikohidrata<\/strong>. Kao \u0161to im samo ime ka\u017ee, djelomi\u010dno <strong>sprje\u010davaju razgradnju<\/strong> <strong>ugljikohidrata<\/strong> u probavnom traktu. Ugljikohidrati koji se ne razgrade ne mogu se naknadno apsorbirati u krv. Umjesto toga, nepromijenjeni prolaze u debelo crijevo. Tamo ih <strong>crijevne bakterije<\/strong> djelomi\u010dno probavljaju ili se <strong>izlu\u010duju iz organizma.<\/strong> Zahvaljuju\u0107i ovom u\u010dinku, ekstrakt mo\u017ee pomo\u0107i u smanjenju ukupnog energetskog unosa. <span class=\"tadv-color\" style=\"color: #ff6600\">[34]&nbsp;&nbsp;<\/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=\"Na_sto_treba_paziti_pri_koristenju_dodataka_prehrani\"><\/span>Na \u0161to treba paziti pri kori\u0161tenju dodataka prehrani?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kori\u0161tenje dodataka prehrani treba biti dobro <strong>promi\u0161ljeno<\/strong> i temeljito <strong>isplanirano<\/strong>. Kao i u svemu, ako s njima pretjerate, mogu se javiti neugodne nuspojave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pri kori\u0161tenju fat burnera sa stimulativnim u\u010dinkom, posebno velike koli\u010dine k<strong>ofeina<\/strong>, postoji rizik od pove\u0107anja<strong> krvnog tlaka<\/strong> i <strong>otkucaja srca.<\/strong> Stoga osobe koje imaju visok krvni tlak ili su osjetljivije na kofein trebaju kontrolirati unos.<\/li>\n\n\n\n<li>Pretjerani unos kofeina mo\u017ee se manifestirati ubrzanim lupanjem srca ili glavoboljom.<\/li>\n\n\n\n<li>Nije neobi\u010dno da suplementi koji vam trebaju dati poticaj tako\u0111er poremete va\u0161 <strong>obrazac spavanja.<\/strong> Stoga je preporu\u010dljivo ograni\u010diti njihov unos u kasnim poslijepodnevnim satima ili posegnuti za dodacima koji ne sadr\u017ee stimulanse.<\/li>\n\n\n\n<li>\u010cak i tako naizgled nevina hranjiva tvar poput <strong>vlakana<\/strong> mo\u017ee imati \u0161tetne u\u010dinke. Ako ih uzimate u prekomjernim koli\u010dinama (preko 50 g) dulje vrijeme, mogu uzrokovati <strong>zatvor, bolove u trbuhu&nbsp;<\/strong>ili&nbsp;<strong>smanjiti apsorpciju&nbsp;<\/strong>va\u017enih nutrijenata (vitamina, minerala itd.) iz probavnog trakta.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga nemojte previ\u0161e eksperimentirati s dodacima prehrani. <strong>Pridr\u017eavajte se preporu\u010dene doze<\/strong>&nbsp;na etiketi proizvoda.<\/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\/2023\/02\/41D70B7A-6668-4A54-9799-AD180C821430-1124x749.jpeg\" alt=\"Kako uzimati dodatke prehrani za mr\u0161avljenje?\" class=\"wp-image-420783\" style=\"width:843px;height:562px\" title=\"Kako uzimati dodatke prehrani za mr\u0161avljenje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/41D70B7A-6668-4A54-9799-AD180C821430-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/41D70B7A-6668-4A54-9799-AD180C821430-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/41D70B7A-6668-4A54-9799-AD180C821430-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/41D70B7A-6668-4A54-9799-AD180C821430-2048x1365.jpeg 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_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poku\u0161avate smr\u0161avjeti i \u017eelite isprobati dodatak prehrani koji bi vam u tome pomogao? Ako vas je zaintrigirala reklama za neki \u010dudesni lijek koji obe\u0107ava trenutne rezultate i mr\u0161avljenje pucketanjem prsta, zaboravite. <strong>\u010cajevi, detoksikacijski tretmani ili biljni eliksiri ne\u0107e vam pomo\u0107i.<\/strong> Me\u0111utim, nakon \u010ditanja dana\u0161njeg \u010dlanka, ve\u0107 znate da postoje tvari koje mogu do odre\u0111enog stupnja podr\u017eati mr\u0161avljenje. No, bilo da odaberete suplemente koji ubrzavaju sagorijevanje masti ili one koji utje\u010du na apetit, <strong>ne ra\u010dunajte da \u0107e oni umjesto vas izgubiti kilograme<\/strong>. Kamen temeljac uspjeha uvijek je pravilno postavljen <strong>kalorijski deficit, zdrave prehrambene navike <\/strong>i<strong> tjelesna aktivnost.<\/strong><\/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\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Fat Burners\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>Trgovine su pune raznih \u010dudotvornih \u010dajeva i bilja za mr\u0161avljenje, ali na\u017ealost mnogi od njih djeluju samo u toj reklami. Me\u0111utim, postoje neke tvari za koje su znanstvenici dokazali pravi u\u010dinak na sagorijevanje masti ili smanjenje unosa hrane. Dana\u0161nji \u010dlanak \u0107e vam re\u0107i koje su to.<\/p>\n","protected":false},"author":156,"featured_media":420519,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,7304,6728,6368],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-428514","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-fat-burneri-hr","10":"tag-kofein-hr","11":"tag-mrsavljenje-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>Dodaci prehrani za mr\u0161avljenje: koji su dobri za sagorijevanje masti ili osje\u0107aj sitosti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koji su dodaci prehrani u\u010dinkoviti za mr\u0161avljenje? 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