{"id":523453,"date":"2024-02-19T11:32:38","date_gmt":"2024-02-19T10:32:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=523453"},"modified":"2025-11-10T23:13:45","modified_gmt":"2025-11-10T22:13:45","slug":"kompletan-vodic-kroz-povremeni-post","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-povremeni-post\/","title":{"rendered":"Povremeni post: kakav u\u010dinak ima na zdravlje, gubitak te\u017eine i sportske performanse, te za koga je koristan?"},"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\/kompletan-vodic-kroz-povremeni-post\/#Sto_je_povremeni_post\" title=\"\u0160to je povremeni post?\">\u0160to je povremeni post?<\/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\/kompletan-vodic-kroz-povremeni-post\/#Koji_su_nam_oblici_povremenog_posta_poznati\" title=\"Koji su nam oblici povremenog posta poznati?\">Koji su nam oblici povremenog posta poznati?<\/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\/kompletan-vodic-kroz-povremeni-post\/#Kako_funkcionira_povremeni_post\" title=\"Kako funkcionira povremeni post?\">Kako funkcionira povremeni post?<\/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\/kompletan-vodic-kroz-povremeni-post\/#Koje_su_zdravstvene_prednosti_povremenog_posta\" title=\"Koje su zdravstvene prednosti povremenog posta?\">Koje su zdravstvene prednosti povremenog posta?<\/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\/kompletan-vodic-kroz-povremeni-post\/#Ima_li_povremeni_post_negativan_ucinak_na_zdravlje\" title=\"Ima li povremeni post negativan u\u010dinak na zdravlje?\">Ima li povremeni post negativan u\u010dinak na zdravlje?<\/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\/kompletan-vodic-kroz-povremeni-post\/#Za_koga_je_prikladan_povremeni_post\" title=\"Za koga je prikladan povremeni post?\">Za koga je prikladan povremeni post?<\/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\/kompletan-vodic-kroz-povremeni-post\/#Za_koga_povremeni_post_nije_prikladan\" title=\"Za koga povremeni post nije prikladan?\">Za koga povremeni post nije prikladan?<\/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\/kompletan-vodic-kroz-povremeni-post\/#Je_li_povremeni_post_zdrav\" title=\"Je li povremeni post zdrav?\">Je li povremeni post zdrav?<\/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\/kompletan-vodic-kroz-povremeni-post\/#Kako_zapoceti_s_povremenim_postom\" title=\"Kako zapo\u010deti s povremenim postom?\">Kako zapo\u010deti s povremenim postom?<\/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\/kompletan-vodic-kroz-povremeni-post\/#Koja_je_hrana_dopustena_tijekom_povremenog_posta\" title=\"Koja je hrana dopu\u0161tena tijekom povremenog posta?\">Koja je hrana dopu\u0161tena tijekom povremenog posta?<\/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\/kompletan-vodic-kroz-povremeni-post\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Povremeni post je na\u010din prehrane u kojem se tijekom dana izmjenjuju razdoblja posta i unosa hrane. Izgradio je dobar glas, posebno kao u\u010dinkovit i brz na\u010din <strong>mr\u0161avljenja<\/strong>, koji vas lako mo\u017ee dovesti do figure iz snova. Osim toga, njegovi pozitivni u\u010dinci na <strong>mozak<\/strong>, <strong>koncentraciju<\/strong> i bolju <strong>kontrolu gladi i \u0161e\u0107era u krvi<\/strong> (glikemije) tako\u0111er se smatraju korisnim. Odgovara li vam povremeni post ako vam ne odgovara tradicionalni na\u010din prehrane ili mr\u0161avljenja? A koju jo\u0161 korist mo\u017eete imati od povremenog posta?\n\n&nbsp;\n\n&nbsp;<\/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 ovom \u010dlanku \u0107ete mo\u0107i pro\u010ditati o pozitivnom utjecaju povremenog posta na ova specifi\u010dna podru\u010dja:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca 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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#gubitak_te\u017eine\" style=\"border-radius:0px\">Gubljenje kilograma<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#glad-i-\u017eudnja\" style=\"border-radius:0px\">Glad i \u017eudnja<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#razine-\u0161e\u0107era-u-krvi\" style=\"border-radius:0px\">Razine \u0161e\u0107era u krvi<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#kardiovaskularno-zdravlje\" style=\"border-radius:0px\">Kardiovaskularno zdravlje<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#rak\" style=\"border-radius:0px\">Rak<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mozak\" style=\"border-radius:0px\">Mozak<\/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<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca 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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#dugovje\u010dnost\" style=\"border-radius:0px\">Dugovje\u010dnost<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#zensko-zdravlje\" style=\"border-radius:0px\">\u017densko zdravlje<\/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 is-style-default\">U ovom \u0107ete \u010dlanku tako\u0111er pro\u010ditati o negativnom utjecaju povremenog posta na ova specifi\u010dna podru\u010dja:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca 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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sportske-performanse\" style=\"border-radius:0px\">Sportske performanse<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#rast mi\u0161i\u0107a\" style=\"border-radius:0px\">Rast mi\u0161i\u0107a<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#energiju-i-unos-nutrijenata\" style=\"border-radius:0px\">Energiju i unos nutrijenata<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#testosteron\" style=\"border-radius:0px\">Testosteron<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#rizik od hipoglikemije\" style=\"border-radius:0px\">Rizik od hipoglikemije<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mentalno-zdravlje\" style=\"border-radius:0px\">Mentalno zdravlje<\/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<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca 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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#\u017ee\u0111\" style=\"border-radius:0px\">\u017de\u0111<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#probava\" style=\"border-radius:0px\">Probava<\/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_je_povremeni_post\"><\/span>\u0160to je povremeni post?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Povremeni post (IF) <\/strong>je na\u010din prehrane kojim se<strong> izmjenjuje razdoblje posta u razli\u010ditim duljinama vremena s razdobljima konzumiranja hrane.<\/strong> Zapravo, mogu\u0107e je da to sami ve\u0107 prakticirate, a da to ni ne znate. Na primjer, ako presko\u010dite doru\u010dak i prvi obrok pojedete tek oko ru\u010dka, to je jedan oblik povremenog posta.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zapravo, ovaj oblik danas <strong>nije nepoznat<\/strong> \u010dovje\u010danstvu. Na\u0161i preci nisu imali stalno dostupnu hranu, kao \u0161to je to slu\u010daj danas. Jeli su u vrijeme kada su bili u lovu ili kada su skupljali hranu, a <strong>razmaci izme\u0111u obroka bili su nesrazmjerno du\u017ei<\/strong> u odnosu na ono na \u0161to ste danas navikli. U isto vrijeme, post je tako\u0111er poznat u mnogim <strong>religijama.&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Danas, iako vi\u0161e nema potrebe za lovom kako bi jeli i nema duhovnih razloga za post, dolazi do postupnog povratka na oblik rje\u0111e prehrane. Povremeni post dobiva na popularnosti uglavnom zbog svojih <strong>obe\u0107avaju\u0107ih zdravstvenih prednosti.<\/strong> Ne samo da se pokazao u\u010dinkovitom metodom <strong>mr\u0161avljenja<\/strong>, ve\u0107 se tako\u0111er koristi za pobolj\u0161anje <strong>razine \u0161e\u0107era u krvi<\/strong> ili poplo\u010dava put ka <strong>dugovje\u010dnosti.<\/strong>\n\n&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-1124x751.jpg\" alt=\"\u0160to je povremeni post?\" class=\"wp-image-520328\" title=\"\u0160to je povremeni post?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-2048x1368.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=\"Koji_su_nam_oblici_povremenog_posta_poznati\"><\/span>Koji su nam oblici povremenog posta poznati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">1. Alternativni dan posta (<em>Alternate-Day Fasting<\/em>)- ADF<\/h3>\n\n\n\n<p>To je oblik povremenog posta u kojem se<strong> svakodnevno izmjenjuju dani posta i normalna konzumacija hrane.<\/strong> Dakle, jedan dan se provodi u postu, a sljede\u0107i dan se provodi uz normalnu prehranu tijekom dana. Ti se dani redovito ponavljaju. Dani posta mogu se ubla\u017eiti unosom 25% va\u0161eg normalnog dnevnog unosa kalorija.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span>&nbsp;&nbsp;<\/mark><\/sup><\/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\">2. Post dva puta tjedno (<em>Twice-Weekly Fasting)<\/em> &#8211; TWF<\/h3>\n\n\n\n<p>To je prakti\u010dki<strong> cjelodnevni post dva dana u tjednu.<\/strong> Tako\u0111er je poznat kao<strong> 5:2<\/strong> post. To mo\u017ee biti bilo koji dan koji odaberete, a mogu ali i ne moraju biti uzastopni. Kao i u prethodnom slu\u010daju, u dane predvi\u0111ene za post mogu\u0107e je unijeti 25% uobi\u010dajenog energetskog unosa.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span>&nbsp;&nbsp;<\/mark><\/sup><\/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. Vremenski ograni\u010den povremeni post unutar jednog dana<\/h3>\n\n\n\n<p>Ovaj oblik je mo\u017eda najpoznatiji i najpopularniji. Ne temelji se na cjelodnevnom postu, ve\u0107 na<strong> vremenskim okvirima<\/strong> koji su predvi\u0111eni za unos hrane i post. Unutar 24 sata obi\u010dno je <strong>16-20 sati<\/strong> predvi\u0111eno za post, a u preostalih<strong> 4-8 sati<\/strong> mo\u017ee se jesti. U tom kratkom vremenskom razdoblju po\u017eeljno je unijeti svoju dnevnu optimalnu koli\u010dinu kalorija i nutrijenata. Budu\u0107i da je ovo naj\u010de\u0161\u0107i oblik,<strong> njime \u0107emo se pozabaviti kasnije u ovom \u010dlanku.<\/strong>\n\n&nbsp;\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naj\u010de\u0161\u0107i oblik je <strong>protokol 16:8<\/strong>, gdje postite 16 sati i mo\u017eete konzumirati hranu 8 sati. Na koji \u0107ete dio dana rasporediti te sate ovisi o va\u0161im \u017eeljama.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dan mo\u017eete zapo\u010deti doru\u010dkom, posljednji obrok mo\u017eete imati poslijepodne i ni\u0161ta se ne jede do sljede\u0107eg jutra.<\/li>\n\n\n\n<li>S druge strane, mo\u017eete presko\u010diti doru\u010dak i snackove, a po\u010deti s primjerice ru\u010dkom i jesti do ve\u010deri. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u0161 \u0107e vam<strong> kronotip<\/strong> pomo\u0107i da odaberete pravi pristup. Ako ste <strong>no\u0107na ptica<\/strong> i volite ujutro spavati, a nave\u010der ste aktivni, mo\u017eda bi bilo bolje da si prvi obrok priu\u0161tite kasnije tijekom dana. S druge strane, \u010dini se da <strong>ranoranioci<\/strong> vi\u0161e cijene obilan doru\u010dak i ograni\u010davaju svoje obroke na kasnije poslijepodne. Prije svega, lak\u0161e \u0107ete kontrolirati glad, ali \u0107e i va\u0161e tijelo i probavni sustav biti zahvalni ako unos hrane prilagodite svojoj dnevnoj rutini.\n\n&nbsp;<\/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=\"61459,65893,29956,64225,6503,29401,29378,5585,51652,48031,28689,5012,5075,77932\" ><\/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=\"Kako_funkcionira_povremeni_post\"><\/span>Kako funkcionira povremeni post?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Povremeni post tako\u0111er je popularan zbog svoje jednostavnosti. Postavlja <strong>precizne granice<\/strong> kada se hrana mo\u017ee jesti, a kada se vi\u0161e ne smije jesti. Vi\u0161e se fokusira na vrijeme konzumiranja hrane nego na izbor hrane. Kada se koristi za mr\u0161avljenje, poma\u017ee u ograni\u010davanju unosa hrane kako bi se lak\u0161e <strong>postigao kalorijski deficit.<\/strong> U osam sati jednostavno ne mo\u017eete unijeti onoliko hrane koliko pojedete u cijelom danu. Naravno, u ovom slu\u010daju va\u017ena je i <strong>pravilno planirana <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\">zdrava prehrana<\/a>.<\/strong> Sa slatki\u0161ima, <a href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\">zasla\u0111enim napitcima<\/a>&nbsp;i drugom visoko prera\u0111enom hranom vrlo je lako prema\u0161iti svoj optimalni dnevni energetski unos, \u010dak i u tih kratkih osam sati. Dakle, \u010dak i uz povremeni post, da biste smr\u0161avili, <strong>trebate dnevno sagorjeti vi\u0161e kalorija nego \u0161to ih unesete.<\/strong>\n\n&nbsp;\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanja pokazuju da ovakav na\u010din prehrane tako\u0111er utje\u010de na <strong>proizvodnju i rad hormona<\/strong>. Na primjer, dovodi do ni\u017eih razina inzulina, \u0161to mo\u017ee ubla\u017eiti <strong>rezistencija na inzulin<\/strong> i stoga kontrolirati razinu \u0161e\u0107era u krvi. Tako\u0111er dolazi do pove\u0107anja<strong> adiponektina<\/strong>, hormona koji poma\u017ee u pove\u0107anju <a href=\"https:\/\/gymbeam.hr\/blog\/osjetljivost-na-inzulin-kako-ga-povecati-i-sprijeciti-otpornost-na-inzulin\/\">osjetljivosti tkiva na inzulin<\/a>. Ove i druge promjene u razinama hormona posljedi\u010dno su odgovorne za mnoge dobrobiti povezane s povremenim postom.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-1124x749.jpg\" alt=\"Kako funkcionira povremeni post?\" class=\"wp-image-520344\" title=\"Kako funkcionira povremeni post?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-2048x1365.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=\"Koje_su_zdravstvene_prednosti_povremenog_posta\"><\/span>Koje su zdravstvene prednosti povremenog posta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"gubitak_te\u017eine\">1. Mo\u017ee olak\u0161ati gubitak tjelesne te\u017eine<\/h3>\n\n\n\n<p>Dijeta i <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\">kalorijski deficit<\/a> ponekad vam se mogu u\u010diniti vrlo neugodnim. Mr\u0161avljenje \u010desto ne uspijeva jer je dopu\u0161tena koli\u010dina kalorija premala, porcije hrane premale, a dan beskrajno dug. Progoni vas glad i<strong> te\u0161ko je dr\u017eati se restrikcijske dijete.<\/strong> Mogu\u0107e je da ste i vi poku\u0161ali na razli\u010dite na\u010dine smr\u0161aviti, ali svi su poku\u0161aji bili <strong>neuspje\u0161ni.&nbsp; &nbsp; &nbsp;&nbsp;<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Povremeni post nije \u010dudotvorna metoda koja \u0107e vam pomo\u0107i da magi\u010dno skinete kilograme. No, na svoj na\u010din mo\u017ee <strong>olak\u0161ati<\/strong> mr\u0161avljenje. <strong>Trpaju\u0107i svoj dnevni unos kalorija u manji dio dana<\/strong>, mo\u0107i \u0107ete u\u017eivati u <strong>ve\u0107im porcijama<\/strong> hrane. Ovo vam mo\u017ee pomo\u0107i da se u\u010dinkovitije<strong> borite protiv gladi<\/strong> i da <strong>dulje imate osje\u0107aj sitosti.<\/strong> Ako ste tako\u0111er jedna od onih osoba koja preferira <strong>manje u\u010destale obroke,<\/strong> a <strong>ve\u0107e porcije<\/strong>, povremeni post mogao bi vam biti jako koristan za mr\u0161avljenje.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span>&nbsp; &nbsp; &nbsp;&nbsp;<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-1124x749.jpg\" alt=\"Povremeni post i mr\u0161avljenje\" class=\"wp-image-520360\" title=\"Povremeni post i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"glad-i-\u017eudnja\">2. Poma\u017ee u smanjenju gladi i \u017eudnje za hranom<\/h3>\n\n\n\n<p><strong>Glad<\/strong> i neprestana <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/\">\u017eelja za slatkim<\/a><\/strong> ne samo da tijekom restrikcijske dijete ljude \u010desto proganjaju. Uzrok tome mo\u017ee biti <strong>nepravilno<\/strong> <strong>sastavljena prehrana<\/strong>, ali i <strong>nepravilna raspodjela obroka.<\/strong> Kao i uvijek, to je individualno. Me\u0111utim, mnogi ljudi, me\u0111u kojima ste mo\u017eda i vi, imaju iskustvo da su \u017eudnja za hranom i glad gori kada je hrana raspore\u0111ena tijekom dana. Pa prirodno poku\u0161avaju prona\u0107i funkcionalniji plan za njih.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ovakvim situacijama bi povremeni post mogao pomo\u0107i rije\u0161iti problem. Na primjer, mo\u017ee dovesti do pove\u0107anja <strong>peptida YY.<\/strong> To je hormon koji se lu\u010di u probavnom sustavu kao odgovor na unos hrane i izaziva osje\u0107aj<strong> sitosti.<\/strong> Tako\u0111er se \u010dini da smanjuje razinu <strong>grelina,<\/strong> hormona koji signalizira glad. Kombinacija ovih \u010dimbenika tako dovode do <strong>manje gladi<\/strong> i <strong>ve\u0107eg osje\u0107aja sitosti nakon jela.&nbsp;<\/strong> <sup><mark class=\"has-inline-color has-orange-color\">[13,17]&nbsp; &nbsp;&nbsp;<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanja se uglavnom sla\u017eu da je za \u0161to u\u010dinkovitiju kontrolu apetita po\u017eeljno rezervirati vremenski okvir za <strong>unos hrane<\/strong> <strong>ranije tijekom dana.<\/strong> Neka vam doru\u010dak bude prvi obrok i po\u010dnite postiti popodne. To je vjerojatno povezano s tjelesnim <strong>cirkadijalnim ritmovima.<\/strong> To su procesi u tijelu koji se <strong>svakodnevno ponavljaju<\/strong> i pod utjecajem su <strong>izmjene dana i no\u0107i.<\/strong> Tako se primjerice mijenja rad probavnog sustava i razina odre\u0111enih hormona. Ako po\u010dnete jesti ujutro, a posljednji obrok imate poslijepodne, vi\u0161e prilago\u0111avate svoj unos hrane tim prirodnim ritmovima nego da ste po\u010deli jesti u vrijeme ru\u010dka i zavr\u0161ili nave\u010der. Na taj na\u010din mo\u017eete nau\u010diti<strong> bolje kontrolirati svoju glad i apetit.<\/strong> No, to nije pravilo, a opet, svakome mo\u017ee odgovarati ne\u0161to druga\u010dije. Najbolje je da sami isprobate koja je opcija prava za vas.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[13,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas redovito mu\u010di \u017eelja za slatkim i cijenili biste savjete kako je se rije\u0161iti, nemojte presko\u010diti na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/\">Kako se rije\u0161iti stalne gladi i \u017eudnje za hranom?<\/a><\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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=\"razine-\u0161e\u0107era-u-krvi\">3. Utje\u010de na razinu \u0161e\u0107era u krvi<\/h3>\n\n\n\n<p>Progoni li vas <strong>\u017eelja za slatkim<\/strong> ili vas stalno mu\u010di <strong>nedostatak energije<\/strong>? To tako\u0111er mo\u017ee biti znak fluktuacija<strong> \u0161e\u0107era u krvi (glikemije)<\/strong>. Glikemija se ne doga\u0111a samo <strong>dijabeti\u010darima<\/strong>, ve\u0107 mo\u017ee u\u010diniti \u017eivot neugodnim i zdravim ljudima. Kada glikemija nije pod kontrolom, mo\u017ee naglo pasti. Tada tijelo gubi trenutno optere\u0107enje gorivom, \u0161to se manifestira osje\u0107ajem nedostatka energije. Istodobno se javlja \u017eelja za slatkim jer tijelo prirodno \u017eeli brzo napuniti te zalihe.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ispostavilo se da je povremeni post jedan od na\u010dina koji bi mogao pomo\u0107i u odr\u017eavanju razine \u0161e\u0107era u krvi. Razlog tome je zato \u0161to poti\u010de kretanje glukoze iz krvi u mi\u0161i\u0107e i druge dijelove tijela i poma\u017ee tijelu da u\u010dinkovitije skladi\u0161ti glukozu kao glikogen. <sup><mark class=\"has-inline-color has-orange-color\">[9,19]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ljudi s <strong>dijabetesom tipa 2<\/strong> ili oni koji imaju <strong>predijabetes<\/strong> (prethodnik dijabetesa) tako\u0111er mogu imati koristi od ove dijete. U studijama je tako\u0111er primije\u0107eno da ovaj ograni\u010deni unos hrane dovodi do ni\u017eeg lu\u010denja inzulina. To mo\u017ee <strong>pobolj\u0161ati osjetljivost na inzulin<\/strong>, \u0161to dovodi do bolje ukupne kontrole glikemije.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[12]<\/span><\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"540\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/305373047_5367774473313168_6147465131810891813_n.jpg\" alt=\"U\u010dinak povremenog posta na glikemiju\" class=\"wp-image-520376\" title=\"U\u010dinak povremenog posta na glikemiju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/305373047_5367774473313168_6147465131810891813_n.jpg 810w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/305373047_5367774473313168_6147465131810891813_n-400x267.jpg 400w\" sizes=\"auto, (max-width: 810px) 100vw, 810px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"kardiovaskularno-zdravlje\">4. Pozitivan u\u010dinak na zdravlje kardiovaskularnog sustava<\/h3>\n\n\n\n<p>Kardiovaskularne bolesti su <strong>vode\u0107i uzrok smrti u svijetu.<\/strong> Ljudi obi\u010dno pate od infarkta<strong> miokarda, mo\u017edanog udara ili ishemijske bolesti srca<\/strong> (stanje uzrokovano nedovoljnim dotokom krvi u sr\u010dani mi\u0161i\u0107). Ishodi\u0161te ovih problema je <strong>ateroskleroza,<\/strong> kod koje se kolesterol i razne komponente krvi nakupljaju u stijenci krvnih \u017eila. Zbog toga se krv zgu\u0161njava i postupno za\u010depljuje krvne \u017eile. Znate i sami da ako \u017eelite do\u017eivjeti <a href=\"https:\/\/gymbeam.hr\/blog\/kljuc-dugovjecnosti-znanstvenici-donose-8-savjeta-kako-zivjeti-cak-24-godine-dulje\/\">duboku starost<\/a> da se morate <strong>brinuti o svom srcu i krvnim \u017eilama.<\/strong> Stoga je va\u017eno sprije\u010diti visok kolesterol ili krvni tlak.\n\n&nbsp;\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Danas je poznato da \u0107e vam prehrana s <strong>dovoljno kalorija,<\/strong> mnogo&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\"><strong>nezasi\u0107enih masti<\/strong> <\/a>i <a href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\"><strong>vlakana<\/strong><\/a> pomo\u0107i. Suprotno tome, trebali biste ograni\u010diti <a href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-smanjiti-visokopreradenu-hranu-u-vasoj-prehrani-i-jesti-zdravije\/\"><strong>znatno&nbsp;prera\u0111enu hranu<\/strong><\/a>, koja je puna \u0161e\u0107era, soli i transmasti. Me\u0111utim, povremeni post tako\u0111er ima pozitivan u\u010dinak na zdravlje kardiovaskularnog sustava. Na primjer, studije opisuju pozitivan u\u010dinak na sni\u017eavanje <strong>krvnog tlaka, LDL (lo\u0161eg) kolesterola i triacilglicerola u krvi<\/strong>. Osim toga, uo\u010deno je i <strong>smanjenje proupalnih tvari,<\/strong> koje tako\u0111er pridonose aterosklerozi.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[11,17]&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/image00020-1124x750-1.webp\" alt=\"Utjecaj povremenog posta na zdravlje kardiovaskularnog sustava\" class=\"wp-image-520392\" title=\"Utjecaj povremenog posta na zdravlje kardiovaskularnog sustava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/image00020-1124x750-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/image00020-1124x750-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"rak\">5. Djeluje antikancerogeno<\/h3>\n\n\n\n<p>Rak je<strong> drugi vode\u0107i uzrok smrti<\/strong> nakon kardiovaskularnih bolesti, a naj\u010de\u0161\u0107i oblici su rak <strong>dojke<\/strong> i <strong>plu\u0107a<\/strong>. Brojni \u010dimbenici uklju\u010deni su u razvoj ovih bolesti, uklju\u010duju\u0107i one <strong>izvan va\u0161e kontrole<\/strong>, kao \u0161to su <strong>genetika<\/strong> ili <strong>utjecaji okoli\u0161a.<\/strong> Me\u0111utim, tu je i nekoliko drugih \u010dimbenika na koje mo\u017eemo utjecati, uklju\u010duju\u0107i <strong>prehranu.<\/strong> Njena promjena svakako mo\u017ee poku\u0161ati \u0161to je vi\u0161e mogu\u0107e smanjiti rizik da se rak razvije.&nbsp;<sup><span style=\"color: #ff6600;\">[4]<\/span>&nbsp; &nbsp; &nbsp;<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izvori sugeriraju da bi povremeni post mogao pomo\u0107i. Zapravo, zahvaljuju\u0107i nekoliko mehanizama, ima obe\u0107avaju\u0107a antikarcinogena svojstva. Na primjer, njegovo<strong> protuupalno djelovanje,<\/strong> mogu\u0107a podr\u0161ka<strong> imunolo\u0161kom sustavu<\/strong> ili ubla\u017eavanje <strong>oksidativnog stresa<\/strong> igraju ulogu u tome. Neka istra\u017eivanja \u010dak sugeriraju da bi povremeni post mogao pove\u0107ati osjetljivost na kemoterapiju kod bolesti koja je ve\u0107 u tijeku. Me\u0111utim, ti dokazi su daleko od jasnih, te je i dalje uvrije\u017eeno da osoba koja boluje od raka treba konzumirati <strong>nutritivno bogatu prehranu<\/strong>.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[14,16]&nbsp; &nbsp; &nbsp;&nbsp;<\/mark><\/sup><\/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=\"mozak\">6. Ima u\u010dinak na mozak i kognitivnu funkciju<\/h3>\n\n\n\n<p>Tko ne bi \u017eelio imati zdrav i u\u010dinkovit mozak? U dana\u0161nje vrijeme, kada se ljudi suo\u010davaju sa sve ve\u0107im i ve\u0107im pritiskom da budu uspje\u0161ni, suo\u010davaju se sa sve ve\u0107im presingom. Stoga ljudi poku\u0161avaju prona\u0107i na\u010dine kako pobolj\u0161ati<strong><a href=\"https:\/\/gymbeam.hr\/nootropici-i-stimulansi-za-mozak\"> koncentraciju i pam\u0107enje<\/a><\/strong>&nbsp;ili odr\u017eati svoj <strong>mozak funkcionalnim<\/strong> i <strong>zdravim \u0161to je dulje mogu\u0107e.&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimljivo je da studije koje se bave povremenim postom tako\u0111er uo\u010davaju ove pozitivne u\u010dinke kada se isti prakticira. Ispostavilo se da mo\u017ee pomo\u0107i u <strong>pobolj\u0161anju<\/strong> i <strong>odr\u017eavanju kognitivnih funkcija<\/strong> poput <strong>sposobnosti u\u010denja<\/strong> ili spomenutog <strong>pam\u0107enja<\/strong> i <strong>koncentracije<\/strong>. Nekoliko je mehanizama djelovanja iza ovog u\u010dinka. Jedan od njih je takozvani <strong>metaboli\u010dki poreme\u0107aj<\/strong> koji se mo\u017ee dogoditi nakon duljeg gladovanja.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovo je fenomen u kojem<strong> tijelo po\u010dinje preferirati mast kao izvor energije u odnosu na glukozu<\/strong> (\u0161to je prirodna preferencija tijela). Kada se to dogodi, masti se dalje pretvaraju u<strong> ketonska tijela,<\/strong> koja postaju izvor<strong> energije za mozak<\/strong> tijekom posta. Osim toga, one su tako\u0111er uklju\u010dene u funkciju <strong>mo\u017edanog neurotrofnog faktora<\/strong>, koji je va\u017ean za za\u0161titu i otpornost \u017eiv\u010danih stanica. Tako\u0111er su uklju\u010dene u <strong>plasti\u010dnost neurona<\/strong>, \u0161to je bitno za <strong>u\u010denje<\/strong> i <strong>pam\u0107enje.<\/strong> Povremeni post bi stoga mogao biti na\u010din da se pokrenu ove mo\u017edane funkcije.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanja su tako\u0111er izvijestila o pozitivnom u\u010dinku povremenog posta na rizik od razvoja <strong>neurodegenerativnih bolesti<\/strong> poput <strong>Alzheimerove<\/strong> ili <strong>Parkinsonove bolesti.<\/strong> Ovakav na\u010din prehrane tako bi mogao pomo\u0107i u prevenciji ovih zdravstvenih problema u starijoj dobi.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[2,6]&nbsp; &nbsp; &nbsp;<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite pobolj\u0161ati performanse svoga mozga, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<strong><a href=\"https:\/\/gymbeam.hr\/blog\/nootropici-za-poboljsavanje-mozdanih-i-memorijskih-funkcija-za-koje-morate-znati\/\">Nootropici: tvari za pobolj\u0161anje koncentracije i pam\u0107enja. Koji su najbolji?<\/a><\/strong>\n\n&nbsp;\n\n&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-1124x749.jpg\" alt=\"U\u010dinak povremenog posta na mozak\" class=\"wp-image-520408\" title=\"U\u010dinak povremenog posta na mozak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dugovje\u010dnost\">7. Posjeduje anti-age svojstva<\/h3>\n\n\n\n<p>Pristup protiv starenja zajedno s konceptom <a href=\"https:\/\/gymbeam.hr\/protiv-starenja\">zdravog starenja<\/a>&nbsp;postaje sve va\u017eniji. Zapravo, o\u010dekivani \u017eivotni vijek gotovo se <strong>udvostru\u010dio<\/strong> tijekom pro\u0161log stolje\u0107a. Ruku pod ruku s tim, me\u0111utim, do\u0161lo je do <strong>pove\u0107anja u\u010destalosti bolesti povezanih sa starenjem.<\/strong> Danas \u0107e se gotovo svatko susresti s nekim oblikom <strong>kardiovaskularnog,<\/strong> <strong>neurodegenerativnog<\/strong> ili primjerice, <strong>raka<\/strong> u starijoj dobi. Toliko ljudi poku\u0161ava brinuti o sebi kako bi se ti problemi sprije\u010dili koliko god je to mogu\u0107e. \u0160tovi\u0161e, svi \u017eele biti ne samo zdravi, ve\u0107 i zauvijek lijepi i idealno mladi. Iako ni\u0161ta ne mo\u017ee jam\u010diti vje\u010dnu mladost i zdravlje, postoje na\u010dini koji vam mogu pomo\u0107i u smanjenju znakova starenja.\n\n&nbsp;<\/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 je povremeni post jedan od takvih pomaga\u010da. Na primjer, pokazalo se da smanjuje <strong>oksidativni stres<\/strong>, koji je upleten u razvoj raznih kroni\u010dnih bolesti. Navodno mo\u017ee pomo\u0107i u za\u0161titi od <strong>o\u0161te\u0107enja mozga<\/strong> ili, primjerice, <strong>metaboli\u010dkih bolesti<\/strong> (npr. dijabetesa tipa 2) koje se javljaju s godinama. U sklopu prevencije od raznih zdravstvenih problema, ovo je jedan od na\u010dina koji vam mo\u017ee pomo\u0107i da <strong>starite zdravije.<\/strong><strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima vi\u0161e o tome kako da \u0161to dulje ostanete zdravi, ne propustite pro\u010ditatu na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\">Anti-ageing i zdravo starenje: Kako se brinuti za svoje tijelo i ostati zdrav i mladolik?<\/a><\/strong>\n\n&nbsp;\n\n&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/129873492_3502478669842767_545693395046496300_n-1124x749-ezgif.com-webp-to-jpg-converter.jpg\" alt=\"Povremeni post i anti-ageing\" class=\"wp-image-520424\" title=\"Povremeni post i anti-ageing\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/129873492_3502478669842767_545693395046496300_n-1124x749-ezgif.com-webp-to-jpg-converter.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/129873492_3502478669842767_545693395046496300_n-1124x749-ezgif.com-webp-to-jpg-converter-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"zensko-zdravlje\">8. Ima pozitivan u\u010dinak na zdravlje \u017eena<\/h3>\n\n\n\n<p>Zdravo i sretno \u017eensko tijelo uvelike je povezano sa<strong> zdravom razinom spolnih hormona<\/strong>. Oni utje\u010du na bezbroj fiziolo\u0161kih funkcija, a ako se njihove razine poremete, o\u010dituju se kroz zdravstvene probleme. Jedna takva neugodnost uzrokovana neravnote\u017eom \u017eenskih spolnih hormona je <a href=\"https:\/\/gymbeam.hr\/blog\/pcos-sindrom-s-kojim-bi-svaka-zena-trebala-biti-upoznata\/\"><strong>sindrom policisti\u010dnih jajnika (PCOS)<\/strong><\/a>. \u017dene s ovim stanjem imaju prekomjerne razine \u017eenskog spolnog hormona<strong> estrogena<\/strong>, ali i mu\u0161kih spolnih hormona androgena. To se o\u010dituje na primjer prekomjernom dlakavo\u0161\u0107u, <a href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-akni-manje-stresa-zdrava-tezina-i-dobra-higijena-mogu-pomoci\/\">aknama<\/a> ili amenorejom (izostankom mjese\u010dnice).\n\n&nbsp;\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanja pokazuju da povremeni post tako\u0111er mo\u017ee imati ulogu u terapiji sindroma policisti\u010dnih jajnika. Rezultati do sada provedenih istra\u017eivanja sugeriraju da mo\u017ee dovesti do<strong> smanjenja estrogena<\/strong> i <strong>androgena<\/strong>. Iako bi ovaj u\u010dinak bio nepo\u017eeljan kod zdravih osoba, no kod osoba koje pate od sindroma policisti\u010dnih jajnika, kada su ti hormoni u vi\u0161ku, to je u\u010dinak koji mo\u017ee pomo\u0107i u <strong>ubla\u017eavanju simptoma bolesti.<\/strong>\n\n&nbsp;\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prekomjerna te\u017eina ili pretilost obi\u010dno ide ruku pod ruku s sindromom policisti\u010dnih jajnika, zajedno s inzulinskom rezistencijom. Kao \u0161to smo ve\u0107 spomenuli, to su tako\u0111er problemi kod kojih povremeni post mo\u017ee imati pozitivan u\u010dinak. Ako vas ovo stanje mu\u010di, mo\u017eda vrijedi poku\u0161ati promijeniti na\u010din prehrane. Ipak, uvijek je po\u017eeljno posavjetovati se s lije\u010dnikom i nutricionistom prije nego \u0161to se upustite u takvu promjenu.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-1124x749.png\" alt=\"Utjecaj povremenog posta na zdravlje \u017eena\" class=\"wp-image-520472\" title=\"Utjecaj povremenog posta na zdravlje \u017eena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-2048x1365.png 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=\"Ima_li_povremeni_post_negativan_ucinak_na_zdravlje\"><\/span>Ima li povremeni post negativan u\u010dinak na zdravlje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"sports-performance\">1. Mo\u017ee utjecati na sportske performanse<\/h3>\n\n\n\n<p>U\u010dinak odre\u0111enog na\u010dina prehrane na sportske performanse ovisi o <strong>vrsti aktivnosti<\/strong>, njezinom <strong>trajanju<\/strong> ili <strong>intenzitetu.<\/strong> Ovo tako\u0111er vrijedi i za povremeni post, koji ima druga\u010diji u\u010dinak na sporta\u0161e izdr\u017eljivosti u usporedbi s onima koji se bave snagom. Me\u0111utim, op\u0107enito se pokazalo da ova vrsta dijete ima prili\u010dno <strong>negativan u\u010dinak<\/strong> na sportske performanse.\n\n&nbsp;<\/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\">Kakav u\u010dinak ima na razli\u010dite vrste sportova?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Iz dosada\u0161njih studija \u010dini se da ako se bavite <strong>bodybuildingom, triatlonom, dizanjem utega<\/strong> ili drugim <strong>disciplinama snage<\/strong>, povremeni post nije idealan na\u010din prehrane za vas. Zapravo, ispada da ne samo da <strong>ne dovodi do boljih performansi,<\/strong> ve\u0107 ih zapravo mo\u017ee <strong>pogor\u0161ati.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span>&nbsp; &nbsp; &nbsp;<\/mark><\/sup><\/li>\n\n\n\n<li>U <strong>sportovima visokog intenziteta<\/strong> kao \u0161to je<strong> sprint<\/strong>, uo\u010deni su negativni u\u010dinci povremenog posta. To je zato \u0161to u ovoj vrsti sporta tijelo ovisi o trenutnoj dostupnosti optere\u0107enja ugljikohidratima, koje \u010desto nije dostupno kada prakticirate povremeni post.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span>&nbsp; &nbsp; &nbsp;<\/mark><\/sup><\/li>\n\n\n\n<li>\u010cak iu<strong> sportovima izdr\u017eljivosti<\/strong> dolazi do pogor\u0161anja performansi. Tako povremeni post mo\u017ee negativno utjecati na npr. <strong>tr\u010danje, vo\u017enju biciklom<\/strong> ili<strong> plivanje.<\/strong> Me\u0111utim, neke studije izvje\u0161\u0107uju o <strong>blagom pobolj\u0161anju u\u010dinkovitosti nakon duljeg razdoblja povremenog posta.<\/strong> Stoga istra\u017eiva\u010di pretpostavljaju da se tijelo nakon odre\u0111enog vremena mo\u017ee prilagoditi i primarno crpiti energiju iz <strong>zaliha masti.<\/strong> Me\u0111utim, jo\u0161 uvijek nema dovoljno studija koje bi potvrdile da povremeni post ima takav u\u010dinak u sportovima izdr\u017eljivosti. Me\u0111utim, op\u0107enito, tijekom aerobne vje\u017ebe vi\u0161e energije po jedinici kisika dobivate iz ugljikohidrata nego iz masti. <sup>[8,10,20]&nbsp; &nbsp; &nbsp;<\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-1124x843.jpg\" alt=\"U\u010dinak povremenog posta na sportske performanse\" class=\"wp-image-520440\" title=\"U\u010dinak povremenog posta na sportske performanse\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-growth\">2. Ote\u017eava izgradnju mi\u0161i\u0107ne mase<\/h3>\n\n\n\n<p>Dostupna istra\u017eivanja otkrivaju da povremeni post nije idealan na\u010din prehrane kada poku\u0161avate izgraditi mi\u0161i\u0107nu masu. Zapravo, dana\u0161nje preporuke vam govore da trebate unositi dovoljno <strong>kalorija<\/strong> i <strong>proteina<\/strong> za rast mi\u0161i\u0107a. Dnevna doza proteina trebala bi se kretati od<strong> 1,6 &#8211; 2 g\/kg tjelesne te\u017eine.<\/strong> Najbolje je unositi dozu od <strong>20 &#8211; 40 g proteina svaka 3 &#8211; 4 sata<\/strong> kako bi se najbolje pospje\u0161ila proteosinteza (stvaranje novih tjelesnih proteina).\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ove zahtjeve mo\u017eete ispuniti konvencionalnom prehranom, ali povremeni post <strong>ne dopu\u0161ta vam da ravnomjerno rasporedite unos proteina tijekom dana.<\/strong> \u0160tovi\u0161e, prili\u010dno je komplicirano unijeti kompletnu dnevnu dozu proteina unutar vremenskog okvira predvi\u0111enog za unos hrane. Dakle, prema dana\u0161njim spoznajama, \u010dini se da je, ako \u017eelite posti\u0107i <a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\">maksimalan rast mi\u0161i\u0107a,<\/a> bolje odabrati druga\u010diji na\u010din prehrane.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[7,8]&nbsp; &nbsp; &nbsp;&nbsp;<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-1124x749.jpg\" alt=\"U\u010dinak povremenog posta na rast mi\u0161i\u0107a\" class=\"wp-image-520456\" title=\"U\u010dinak povremenog posta na rast mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"energy-and-nutrient-intake\">3. Rizik od neadekvatnog unosa energije i nutritivnih tvari<\/h3>\n\n\n\n<p>Iako se prakticiranjem povremenog posta hrana unosi u manjem vremenskom periodu, va\u0161e tijelo i dalje treba istu koli\u010dinu <strong>energije, proteina, ugljikohidrata, masti<\/strong>, te <a href=\"https:\/\/gymbeam.hr\/vitamini\"><strong>vitamina<\/strong><\/a> i <strong><a href=\"https:\/\/gymbeam.hr\/minerali-1\">minerala<\/a>.<\/strong> Dugotrajni nedostaci ovih nutritivnih tvari mogu dovesti do <strong>nezdravog gubitka tjelesne te\u017eine, gubitka mi\u0161i\u0107a, pretjeranog umora<\/strong> i <strong>niza zdravstvenih problema<\/strong> povezanih s prehrambenim deficitom (kao \u0161to je oslabljen imunitet zbog nedostatka vitamina). Stoga je va\u017eno imati dobar plan kako bi i uz ovakav na\u010din prehrane va\u0161a prehrana bila kvalitetna i uravnote\u017eena.\n\n&nbsp;<\/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=\"testosterone\">4. Negativno utje\u010de na razinu testosterona<\/h3>\n\n\n\n<p>Testosteron je glavni mu\u0161ki spolni hormon koji je va\u017ean za proizvodnju <strong>sperme, rast mi\u0161i\u0107a, libido<\/strong> i druge funkcije mu\u0161kog tijela. Njegova optimalna razina stoga je neophodna za zdravlje mu\u0161karaca. Me\u0111utim, pokazalo se da povremeni post mo\u017ee <strong>smanjiti<\/strong> proizvodnju ovog hormona, \u010dak i uz kratkoro\u010dna i dugotrajna iskustva s ovim re\u017eimom prehrane.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span>&nbsp; &nbsp;<\/mark><\/sup><\/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=\"hypoglycaemia-risk\">5. Pove\u0107ava rizik od hipoglikemije<\/h3>\n\n\n\n<p>Ako niste navikli ograni\u010davati unos hrane na tako dug dio dana, kao \u0161to je uobi\u010dajeno s povremenim postom, va\u0161e tijelo \u0107e se mo\u017eda <strong>morati naviknuti na to.<\/strong> Niska razina \u0161e\u0107era u krvi mo\u017ee biti neugodna, osobito u po\u010detku, \u0161to se prirodno doga\u0111a nakon razdoblja posta. Mo\u017ee se manifestirati, na primjer, <strong>glavoboljom ili vrtoglavicom.<\/strong>\n\n&nbsp;\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, s vremenom se tijelo mo\u017ee prilagoditi tom stanju i po\u010dinje koristiti mehanizme koji sprje\u010davaju tako niske razine \u0161e\u0107era u krvi. Zdrave odrasle osobe si stoga mogu priu\u0161titi eksperimentiranje s ovim uzorkom. Me\u0111utim, <strong>dijabeti\u010dari<\/strong> i osobe s dijagnosticiranom <strong>poreme\u0107enom tolerancijom glukoze<\/strong> se trebaju posavjetovati sa svojim lije\u010dnikom, osobito ako uzimaju <strong>lijekove za kontrolu glikemije.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[1,15]&nbsp; &nbsp;&nbsp;<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-1124x750.jpg\" alt=\"U\u010dinak povremenog posta na hipoglikemiju\" class=\"wp-image-520488\" title=\"U\u010dinak povremenog posta na hipoglikemiju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"mental-health\">6. Mo\u017ee imati negativan u\u010dinak na mentalno zdravlje<\/h3>\n\n\n\n<p>Istra\u017eivanja pokazuju da povremeni post mo\u017ee biti<strong> rizi\u010dan<\/strong> za osobe koje pate od <strong>poreme\u0107aja prehrane<\/strong> kao \u0161to su anoreksija nervoza, bulimija nervoza ili prejedanje. Za neke tako\u0111er mo\u017ee <strong>pove\u0107ati rizik od razvoja ovih problema.<\/strong> \u010cini se da je ova nuspojava naj\u010de\u0161\u0107a u <strong>adolescentica i mladih \u017eena.<\/strong> <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[15]<\/span><\/mark><\/sup><\/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=\"thirst\">7. Uzrokuje smanjeni osje\u0107aj \u017ee\u0111i<\/h3>\n\n\n\n<p>Ograni\u010deni unos hrane mo\u017ee biti povezan s manjim unosom teku\u0107ine zbog <strong>smanjenog osje\u0107aja \u017ee\u0111i.<\/strong> Me\u0111utim, to mo\u017eda ne odra\u017eava stvarnu potrebu za teku\u0107inom. Neki ljudi osje\u0107aju minimalnu \u017ee\u0111, ali njihovo tijelo i dalje treba vodu kako bi pravilno funkcioniralo. Stoga je i u vrijeme posta, kada je osje\u0107aj \u017ee\u0111i manji, va\u017eno paziti da dovoljno pijete vodu.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span>&nbsp; &nbsp;&nbsp;<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\">Kako Nedovoljan Unos Vode Utje\u010de Na Va\u0161e Zdravlje<\/a><\/strong> obja\u0161njava kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje i koliko teku\u0107ine trebate unositi dnevno.\n\n&nbsp;\n\n&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-1124x749.jpg\" alt=\"U\u010dinak povremenog posta na \u017ee\u0111\" class=\"wp-image-520504\" title=\"U\u010dinak povremenog posta na \u017ee\u0111\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"digestion\">8. Mo\u017ee uzrokovati probavne probleme<\/h3>\n\n\n\n<p>Povremeni post mo\u017ee uzrokovati probavne smetnje, osobito na po\u010detku. Obi\u010dno se mo\u017ee pojaviti, na primjer, <strong>zatvor.<\/strong> Tijelo, uklju\u010duju\u0107i probavni sustav, jo\u0161 se navikava na novi re\u017eim i mo\u017ee potrajati nekoliko dana da se prilagodi. U ovom slu\u010daju tako\u0111er je va\u017eno paziti da <strong>unosite dovoljno teku\u0107ine<\/strong>, zatim da unosite dovoljno <strong>vlakana<\/strong> i<strong> vje\u017ebate.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[5,17]&nbsp; &nbsp;&nbsp;<\/mark><\/sup><\/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=\"Za_koga_je_prikladan_povremeni_post\"><\/span>Za koga je prikladan povremeni post?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to ste ve\u0107 otkrili, povremeni post mo\u017ee odgovarati nekim ljudima, ali sigurno nije prikladan za sve. Sve ovisi o sva\u010dijim individualnim potrebama i preferencijama. Tko mo\u017ee imati koristi od njega?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdravim osobama<\/strong>&nbsp;kojima tradicionalna prehrana nije ugodna i radije jedu samo u odre\u0111eno doba dana.<\/li>\n\n\n\n<li>Osobama s <strong>fleksibilnim \u017eivotnim stilom<\/strong> koji mogu uklopiti ovaj specifi\u010dan na\u010din prehrane u svoju svakodnevnu rutinu.<\/li>\n\n\n\n<li>Pojedincima koji \u017eele <strong>izgubiti na te\u017eini<\/strong> ili tra\u017ee na\u010din kako nau\u010diti kontrolirati <strong>glad<\/strong> i <strong>\u017eelju za slatkim.&nbsp; &nbsp; &nbsp;&nbsp;<\/strong>\n\n&nbsp;<\/li>\n\n\n\n<li>Ljudima koji \u017eele sami iskusiti mogu\u0107e pozitivne u\u010dinke na <strong>mozak, koncentraciju, razinu kolesterola <\/strong>ili<strong> \u0161e\u0107era u krvi<\/strong> i druge njegove dobrobiti.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Povremeni post prikladan je i za <strong>mu\u0161karce<\/strong> i za <strong>\u017eene<\/strong>. Me\u0111utim, \u017eene bi trebale posebno paziti na to da mogu unijeti optimalnu koli\u010dinu kalorija. \u017dene su <strong>osjetljivije na nedovoljan unos<\/strong> od mu\u0161karaca. Aktivne \u017eene koje uzimaju manje energije nego \u0161to je potrebno njihovom tijelu tijekom dugog vremenskog razdoblja i prekomjernog treniranja mogu razviti takozvani <strong>\u017eenski atletski trijas<\/strong>. To spaja <strong>nisku dostupnost energije, menstrualnu disfunkciju i smanjenu gusto\u0107u kostiju.<\/strong>\n\n&nbsp;\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite pro\u010ditati vi\u0161e o trijasu sporta\u0161ica, ne propustite na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/\">Kako se Boriti Protiv Izostanka Menstruacije i Drugih Simptoma \u017denske Sportske Trijade?<\/a><\/strong>\n\n&nbsp;\n\n&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-1124x749.jpg\" alt=\"Za koga je prikladan povremeni post?\" class=\"wp-image-520520\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-2048x1365.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=\"Za_koga_povremeni_post_nije_prikladan\"><\/span>Za koga povremeni post nije prikladan?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Povremeni post nije prikladan za svakoga. Postoje odre\u0111ene situacije u kojima mo\u017ee predstavljati rizik. Koji su to rizici?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tijekom <strong>trudno\u0107e i dojenja<\/strong> \u017eene radije ne bi trebale praktiocirati ovakav na\u010din prehrane. Na primjer, postoji rizik da post mo\u017ee negativno utjecati na <strong>proizvodnju maj\u010dinog mlijeka<\/strong>. Osim toga, ne postoje studije koje su se bavile u\u010dinkom povremenog posta tijekom tih razdoblja \u017eivota.&nbsp;<sup><span style=\"color: #ff6600;\">[18]<\/span>&nbsp; &nbsp;&nbsp;<\/sup><\/li>\n\n\n\n<li>Kada <strong><a href=\"https:\/\/gymbeam.hr\/blog\/rad-u-smjenama-kako-se-pravilno-hraniti-i-ne-udebljati-tijekom-rada-u-nocnim-smjenama\/\">radite u smjenama<\/a><\/strong>, mo\u017ee biti problem dugoro\u010dno odr\u017eati ovu specifi\u010dnu rutinu.\n\n&nbsp;\n\n&nbsp;<\/li>\n\n\n\n<li>Osobe koje pate od <strong>poreme\u0107aja prehrane<\/strong> u opasnosti su od pogor\u0161anja tijeka bolesti.<\/li>\n\n\n\n<li>Za <strong>odre\u0111ene zdravstvene probleme<\/strong> povremeni post mo\u017ee predstavljati rizik. Primjerice, osobe koje boluju od <strong>raka<\/strong> trebaju unositi odre\u0111enu koli\u010dinu kalorija i proteina. To vjerojatno ne bi postigli s prakticiranje ovakve prehrane.<\/li>\n\n\n\n<li><strong>Uzimanje lijekova <\/strong>koje treba <strong>uzimati uz obroke<\/strong> i u <strong>odre\u0111eno doba dana<\/strong> tako\u0111er mo\u017ee biti problem.\n\n&nbsp;<\/li>\n\n\n\n<li>Ovakav na\u010din prehrane nije primjeren ni za <strong>djecu<\/strong>. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[17]<\/span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/mark><\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-1124x749.jpg\" alt=\"Za koga povremeni post nije prikladan?\" class=\"wp-image-520536\" title=\"Za koga povremeni post nije prikladan?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-2048x1365.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=\"Je_li_povremeni_post_zdrav\"><\/span>Je li povremeni post zdrav?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Povremeni post ima svoje zdravstvene prednosti, pa mo\u017eemo re\u0107i da je za neke ljude to zdrav na\u010din prehrane. No, uvjet je da ga probaju samo oni ljudi za koje je <strong>siguran<\/strong>. Istodobno, va\u017eno je osigurati <strong>pravilan sastav prehrane<\/strong> i prilagoditi svoju rutinu tako da bude <strong>odr\u017eiva.<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S druge strane, ne mo\u017eemo tvrditi da je ovo \u010dudo koje \u0107e rije\u0161iti sve va\u0161e probleme. Ne mo\u017ee se smatrati boljim na\u010dinom prehrane od klasi\u010dne racionalne prehrane u pravilu raspore\u0111ene na cijeli dan. Zapravo i s povremenim postom mo\u017eete zdravo smr\u0161aviti, sniziti razinu \u0161e\u0107era i kolesterola u krvi, te  pobolj\u0161ati svoje cjelokupno zdravlje. Dakle, opet, svatko od vas je druga\u010diji i trebali biste odabrati metodu koja vam najvi\u0161e odgovara.<\/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_zapoceti_s_povremenim_postom\"><\/span>Kako zapo\u010deti s povremenim postom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li odlu\u010dili da je povremeni post prava stvar za vas i htjeli biste ga isprobati? Onda se pobrinite da ga prakticirate na pravi na\u010din. Kako postupiti?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Idealno je <strong>konzultirati se s nutricionistom<\/strong>, odnosno <strong>nutricionisti\u010dkim terapeutom <\/strong>ili <strong>savjetnikom za prehranu.<\/strong> Oni su najrelevantniji da vas posavjetuju kako pravilno uskladiti svoju prehranu.\n\n&nbsp;<\/li>\n\n\n\n<li>Odaberite <strong>odgovaraju\u0107i oblik<\/strong> povremenog posta. Trebao bi biti u skladu s va\u0161om redovnom dnevnom rutinom i stilom \u017eivota.<\/li>\n\n\n\n<li>Osigurajte da dobivate dovoljno <strong>energije<\/strong> i <strong>nutritivnih tvari.<\/strong><\/li>\n\n\n\n<li>Pratite <strong>rutinu unosa teku\u0107ine.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Pratite svoj napredak. <\/strong>Mo\u017eete bilje\u017eiti ne samo ono \u0161to <strong>jedete,<\/strong> ve\u0107 i svoju <strong>te\u017einu, mjere tijela <\/strong>i <strong>kvalitetu sna, <\/strong>te<strong> performanse treninga.&nbsp; &nbsp;&nbsp;<\/strong> <\/li>\n\n\n\n<li>Na primjer, mo\u017eete isprobati jednu od <strong>aplikacija<\/strong> koje su posebno dizajnirane za povremeni post.<\/li>\n\n\n\n<li>Nemojte zanemariti dovoljan <strong>san<\/strong> i <strong>fizi\u010dku aktivnost.<\/strong><\/li>\n\n\n\n<li><strong>Promatrajte svoje tijelo<\/strong>. Ako po\u010dnete postajati svjesni, na primjer, pretjeranog umora ili lo\u0161eg oporavka nakon vje\u017ebanja, mo\u017eda \u0107ete morati ne\u0161to promijeniti. <sup><mark class=\"has-inline-color has-orange-color\">[1,14]&nbsp; &nbsp; &nbsp;&nbsp;<\/mark><\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1124x750.jpg\" alt=\"Kako zapo\u010deti s povremenim postom?\" class=\"wp-image-520552\" title=\"Kako zapo\u010deti s povremenim postom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-2048x1367.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=\"Koja_je_hrana_dopustena_tijekom_povremenog_posta\"><\/span>Koja je hrana dopu\u0161tena tijekom povremenog posta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Koncept povremenog posta ne diktira koja je hrana prikladna, a koja nije. To prakti\u010dno zna\u010di da nijedna hrana nije zabranjena. Me\u0111utim, va\u017eno je zapamtiti da ako \u017eelite iskoristiti dobrobiti koje ova dijeta nudi, nije dovoljno samo postiti. Tako\u0111er je va\u017eno slijediti <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\">raznoliku i uravnote\u017eenu prehranu<\/a>, s obiljem svih esencijalnih nutrijenata.<\/strong><\/p>\n<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Primjer dijete s povremenim postom za \u017eenu<\/h3>\n\n\n<p>Pogledajmo zajedno kako bi mogla izgledati dijeta za <strong>zdravu odraslu \u017eenu<\/strong> koja \u017eeli <strong>odr\u017eati svoju te\u017einu<\/strong> dok slijedi protokol povremenog posta <strong>16:8.<\/strong> Primjer dijete je za 30-godi\u0161nju \u017eenu tjelesne te\u017eine <strong>65 kg<\/strong> i visine <strong>170 cm,<\/strong> koja ima <strong>sjedila\u010dki posao,<\/strong> hoda otprilike <strong>10 000 koraka<\/strong> dnevno i ide u <strong>teretanu tri puta tjedno.<\/strong> Njezin ukupni dnevni energetski unos iznosi otprilike <strong>2000 kcal,<\/strong> a dnevno bi trebala unositi otprilike 120 g proteina, 67 g masti, 230 g ugljikohidrata i 25-30 g vlakana.<\/p>\n<\/p>\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\">Dnevni obroci<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vrijeme<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Porcija<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ru\u010dak <\/td><td class=\"has-text-align-center\" data-align=\"center\">12 podne<\/td><td class=\"has-text-align-center\" data-align=\"center\">pile\u0107a prsa na \u017earu\nri\u017ea (kuhana)\npovrtna salata<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g\n200 g\n150 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Popodnevni snack<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 sati<\/td><td class=\"has-text-align-center\" data-align=\"center\">jogurt\n<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zobena ka\u0161a<\/a>\nbanana\nborovnice\nwalnuts<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g\n40 g\n110 g\n40 g\n30 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 sati<\/td><td class=\"has-text-align-center\" data-align=\"center\">pe\u010dena pastrva\nkrumpir (kuhani)\nbrokula<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 g\n150 g\n100 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Druga ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 sati <\/td><td class=\"has-text-align-center\" data-align=\"center\">integralni dvopek\n\u0161unka\nsir sa 30% masti\ncherry raj\u010dice<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 komada\n2 kri\u0161ke\n2 kri\u0161ke\n100 g<\/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<h3 class=\"wp-block-heading\">Primjer dijete s povremenim postom za mu\u0161karca<\/h3>\n\n\n<p>Sada zamislimo dijetu koja je prikladna za <strong>zdravog odraslog mu\u0161karca<\/strong>. Ovaj mu\u0161karac tako\u0111er ima <strong>trideset godina<\/strong>, <strong>80 kg<\/strong> i <strong>180 cm<\/strong>. Tako\u0111er hoda oko <strong>10.000 koraka<\/strong> dnevno, ima <strong>sjedila\u010dki posao<\/strong> i<strong> tri puta tjedno radi vje\u017ebe snage.<\/strong> Njegov ukupni dnevni energetski unos je otprilike <strong>2500 kcal,<\/strong> a njegov unos hranjivih tvari trebao bi se sastojati od otprilike 150 g proteina, 83 g masti, 290 g ugljikohidrata i 25-30 g vlakana.<\/p>\n<\/p>\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\">Dnevni obroci<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vrijeme<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Porcija<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ru\u010dak <\/td><td class=\"has-text-align-center\" data-align=\"center\">12 podne<\/td><td class=\"has-text-align-center\" data-align=\"center\">pile\u0107a prsa na \u017earu\nri\u017ea (kuhana)\npovrtna salata<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 g\n250 g\n150 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Popodnevni snack<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 sati<\/td><td class=\"has-text-align-center\" data-align=\"center\">jogurt\nzobena ka\u0161a\nbanana\nborovnice\n<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">walnuts<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g\n40 g\n110 g\n40 g\n30 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 sati<\/td><td class=\"has-text-align-center\" data-align=\"center\">pe\u010dena pastrva\nkrumpir (kuhani)\nbrokula<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g\n200 g\n100 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Druga ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 sati <\/td><td class=\"has-text-align-center\" data-align=\"center\">integralni dvopek\n\u0161unka\nsir sa 30% masti\ncherry raj\u010dice<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 komada\n4 kri\u0161ke\n3 kri\u0161ke\n100 g<\/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<h3 class=\"wp-block-heading\">Koji se suplementi mogu uzimati tijekom povremenog posta?<\/h3>\n\n\n<p>Ponekad ne mo\u017eemo unijeti sve nutritivne tvari koje su nam potrebne, stoga mo\u017eemo cijeniti pomo\u0107 nutritivnih suplemenata. Mo\u017eete ih koristiti \u010dak i ako povremeno postite. Me\u0111utim, da biste to u\u010dinili kako treba, trebali biste ih <strong>uzeti unutar vremenskog okvira odre\u0111enog za unos hrane.<\/strong> Koji suplementi su prikladni? <\/p>\n<\/p>\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 href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\"><strong>Whey proteinski<\/strong> <\/a>prah je izvrstan za nadopunjavanje proteina kada ih ne mo\u017eete unijeti u obliku hrane. Za vegane ili one koji izbjegavaju mlije\u010dne proizvode idealni su<a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\"> biljni proteini.<\/a>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/gaineri\"><strong>Gainer <\/strong><\/a>\u0107e vam dobro do\u0107i kada \u017eelite dobiti na te\u017eini, ali i kada trebate nadoknaditi kalorije i ugljikohidrate, ali su vam porcije hrane prevelike. U ovom slu\u010daju, kompleksna mje\u0161avina nutritivnih tvari kao \u0161to je <a href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\">FueGain<\/a> je idealna. <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/vlakna\"><strong>Vlakna <\/strong><\/a>su korisna kada su izostavljena u va\u0161oj prehrani. <\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/vitamini\">Vitamini<\/a>, <a href=\"https:\/\/gymbeam.hr\/minerali-1\">minerali<\/a> <\/strong>i<a href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\"><strong> omega-3 masne kiseline <\/strong><\/a>tako\u0111er mogu pomo\u0107i u odr\u017eavanju va\u0161eg zdravlja. <\/li>\n\n\n\n<li>Suplementi tako\u0111er mogu pridonijeti gore navedenim prednostima povremenog posta. Djelovanje protiv starenje mo\u017ee biti podr\u017eano s <a href=\"https:\/\/gymbeam.hr\/protiv-starenja\">anti-ageing<\/a> suplementima, a mozak i koncentraciju s popularnim <a href=\"https:\/\/gymbeam.hr\/nootropici-i-stimulansi-za-mozak\">nootropicima.<\/a>&nbsp; &nbsp; <\/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\">Da li je dozvoljeno unositi teku\u0107inu za vrijeme posta?<\/h3>\n\n\n<p>Ne<strong> morate izbjegavati<\/strong> teku\u0107inu tijekom vremenskog okvira u kojem postite. Mo\u017eete u\u017eivati u bilo kojem<strong> nekalori\u010dnom napitku<\/strong> kao \u0161to su <strong>voda, nezasla\u0111eni \u010daj, kava bez mlijeka i \u0161e\u0107era<\/strong> ili napitcima zasla\u0111enim<a href=\"https:\/\/gymbeam.hr\/blog\/umjetna-sladila-mitovi-i-cinjenice-o-njihovoj-sigurnosti-i-ucincima-na-zdravlje\/\"> umjetnim zasla\u0111iva\u010dima<\/a>. Napitke <strong>zasla\u0111ene \u0161e\u0107erom, mlijeko, sokove<\/strong> i druge koji sadr\u017ee kalorije treba konzumirati u vremenu koje ste odvojili za jelo.<\/p>\n<\/p>\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<p>Povremeni post je na\u010din prehrane koji je mnogima omiljen, posebice zbog svoje <strong>fleksibilnosti.<\/strong> Omogu\u0107uje vam koncentriranje obroka u manje porcije tijekom dana, \u0161to se tako\u0111er pokazalo korisnim za<strong> mr\u0161avljenje<\/strong> ili <strong>kontrolu gladi.<\/strong> Pritom ima i druge zdravstvene dobrobiti, poput pozitivnog u\u010dinka na <strong>srce<\/strong> i <strong>mozak<\/strong>. Ako ste zaklju\u010dili da bi ovakav na\u010din prehrane mogao biti pravi za vas, krenite na pravi na\u010din. Ne zaboravite na dobro uravnote\u017eenu prehranu s puno energije i nutritivnih tvari.<\/p>\n<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dana\u0161nji \u010dlanak vam je bio zanimljiv? Ako vam se svidio, podijelite ga sa svojim prijateljima i obitelji.<\/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\/zdrava-hrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/za-mrsavljenje\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Povremeni post je fleksibilan na\u010din prehrane koji mo\u017ee pomo\u0107i kod gubljenja kilograma i drugih stvari. Koje su njegove zdravstvene dobrobiti, za koga je prikladan i kako zapo\u010deti s njim, otkrit \u0107emo u ovom \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":520299,"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":[135],"tags":[6368,6668,7352,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-523453","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-plan-prehrane-hr","10":"tag-prehrana-hr","11":"tag-zdrav-nacin-zivota-hr","12":"tag-zdravlje-hr","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>Povremeni post: kakav u\u010dinak ima na zdravlje, gubitak te\u017eine i sportske performanse, te za koga je koristan? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Povremeni post pomo\u0107i \u0107e vam da smr\u0161avite, kontrolirate glad i bolje se koncentrirate. Kako izgleda dijeta 16\/8 i kako zapo\u010deti?\" \/>\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\/kompletan-vodic-kroz-povremeni-post\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Povremeni post: kakav u\u010dinak ima na zdravlje, gubitak te\u017eine i sportske performanse, te za koga je koristan? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Povremeni post pomo\u0107i \u0107e vam da smr\u0161avite, kontrolirate glad i bolje se koncentrirate. 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