{"id":734464,"date":"2025-07-28T12:20:44","date_gmt":"2025-07-28T10:20:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=734464"},"modified":"2025-07-28T12:21:13","modified_gmt":"2025-07-28T10:21:13","slug":"prehrana-u-trudnoci-sto-jesti-kada-smrsavjeti-i-koliko-je-zdravo-dobiti-na-tezini","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/prehrana-u-trudnoci-sto-jesti-kada-smrsavjeti-i-koliko-je-zdravo-dobiti-na-tezini\/","title":{"rendered":"Prehrana u trudno\u0107i: \u0160to jesti, kada smr\u0161avjeti i koliko je zdravo dobiti na te\u017eini?"},"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\/prehrana-u-trudnoci-sto-jesti-kada-smrsavjeti-i-koliko-je-zdravo-dobiti-na-tezini\/#Trebate_li_jesti_za_dvoje_tijekom_trudnoce\" title=\"Trebate li jesti za dvoje tijekom trudno\u0107e?\">Trebate li jesti za dvoje tijekom trudno\u0107e?<\/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\/prehrana-u-trudnoci-sto-jesti-kada-smrsavjeti-i-koliko-je-zdravo-dobiti-na-tezini\/#Mora_li_prehrana_trudnice_biti_savrsena\" title=\"Mora li prehrana trudnice biti savr\u0161ena?\">Mora li prehrana trudnice biti savr\u0161ena?<\/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\/prehrana-u-trudnoci-sto-jesti-kada-smrsavjeti-i-koliko-je-zdravo-dobiti-na-tezini\/#Koliki_je_dobitak_na_tezini_prihvatljiv_tijekom_trudnoce\" title=\"Koliki je dobitak na te\u017eini prihvatljiv tijekom trudno\u0107e?\">Koliki je dobitak na te\u017eini prihvatljiv tijekom trudno\u0107e?<\/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\/prehrana-u-trudnoci-sto-jesti-kada-smrsavjeti-i-koliko-je-zdravo-dobiti-na-tezini\/#Je_li_zdravo_gubiti_kilograme_tijekom_trudnoce\" title=\"Je li zdravo gubiti kilograme tijekom trudno\u0107e?\">Je li zdravo gubiti kilograme tijekom trudno\u0107e?<\/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\/prehrana-u-trudnoci-sto-jesti-kada-smrsavjeti-i-koliko-je-zdravo-dobiti-na-tezini\/#Osnovni_principi_zdrave_prehrane_u_trudnoci\" title=\"Osnovni principi zdrave prehrane u trudno\u0107i\">Osnovni principi zdrave prehrane u trudno\u0107i<\/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\/prehrana-u-trudnoci-sto-jesti-kada-smrsavjeti-i-koliko-je-zdravo-dobiti-na-tezini\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prehrana u trudno\u0107i jedna je od naj\u010de\u0161\u0107e raspravljanih tema. Trudno\u0107a donosi ne samo <strong>radost<\/strong> i <strong>i\u0161\u010dekivanje<\/strong>, ve\u0107 i mnoga <strong>pitanja, savjete<\/strong>, i <strong>zabrane<\/strong>. Dok neki savjetuju jesti za dvoje, drugi upozoravaju na svaki zalogaj. Stoga ne \u010dudi da se mnoge \u017eene, vjerojatno uklju\u010duju\u0107i i vas, osje\u0107aju <strong>zbunjeno<\/strong> i <strong>pod pritiskom<\/strong>.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prehrana tijekom trudno\u0107e je nesumnjivo vrlo va\u017ena. Utje\u010de na <strong>razvoj fetusa, zdravlje majke<\/strong>, i mo\u017ee pomo\u0107i u sprje\u010davanju odre\u0111enih komplikacija. Me\u0111utim, istina je i da su prehrambene potrebe svake budu\u0107e majke vrlo individualne. \u0160tovi\u0161e, mijenjaju se tijekom trudno\u0107e i nije ih uvijek lako zadovoljiti.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ovom \u0107emo \u010dlanku razmotriti \u0161to trudnici treba u prehrani, je li prikladno gubiti kilograme za vrijeme trajanja trudno\u0107e i koliko je debljanja prihvatljivo. <\/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=\"Trebate_li_jesti_za_dvoje_tijekom_trudnoce\"><\/span>Trebate li jesti za dvoje tijekom trudno\u0107e? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada u vama raste novi \u017eivot, moglo bi se \u010diniti logi\u010dnim da budu\u0107a majka treba jesti za dvoje. Me\u0111utim, to je vrlo ra\u0161iren mit. U stvarnosti, <strong>energetske potrebe se pove\u0107avaju samo neznatno<\/strong>, i to tek od <strong>drugog tromjese\u010dja<\/strong>. U prvim tjednima trudno\u0107e, kada se embrij tek po\u010dinje razvijati, nema uop\u0107e potrebe pove\u0107avati unos kalorija. Umjesto na koli\u010dinu, usredoto\u010dite se prvenstveno na kvalitetu svoje prehrane.     <strong> <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogo je to\u010dnije re\u0107i da \u017eena treba jesti <strong>imaju\u0107i na umu dvoje,<\/strong> a ne kao da jede za dvoje. To zna\u010di voditi ra\u010duna ne samo o koli\u010dini, ve\u0107 posebno o kvaliteti hrane. Prehrana treba biti raznolika, hranjiva i bogata svim va\u017enim nutrijentima &#8211; od proteina do klju\u010dnih vitamina i minerala. Svaki zalogaj treba nositi nutritivnu vrijednost koja podr\u017eava pravilan razvoj djeteta i va\u0161e zdravlje.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko biste trebali pove\u0107ati unos kalorija u drugom i tre\u0107em tromjese\u010dju? <\/h3>\n\n\n\n<p><strong>Od drugog tromjese\u010dja<\/strong>, preporu\u010duje se pove\u0107anje dnevnog unosa kalorija za otprilike <strong>250 kcal<\/strong>. To nije prejedanje; to je vi\u0161e kao jedan mali dodatni obrok. Na primjer, me\u0111uobrok koji se sastoji od <strong>150 g bijelog jogurta<\/strong> s 3.5 % masti (cca 100 kcal), <strong>20 g<\/strong> <a href=\"https:\/\/gymbeam.hr\/one-minute-oats-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zobene ka\u0161e<\/strong><\/a> (cca 75 kcal), <strong>70 g jagoda<\/strong> (cca 25 kcal), i <strong>10 g<\/strong> <a href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>oraha<\/strong><\/a> (cca 70 kcal) ima ovu energetsku vrijednost.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U tre\u0107em tromjese\u010dju<\/strong>, Europska agencija za sigurnost hrane (EFSA) preporu\u010duje pove\u0107anje unosa energije za <strong>500 kcal<\/strong> u usporedbi s unosom prije trudno\u0107e. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/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=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269325540-1124x750.jpg\" alt=\"Treba li trudnica jesti za dvoje?\" class=\"wp-image-731595\" title=\"Treba li trudnica jesti za dvoje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269325540-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269325540-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269325540-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269325540-2048x1367.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=\"Mora_li_prehrana_trudnice_biti_savrsena\"><\/span>Mora li prehrana trudnice biti savr\u0161ena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ideja da se tijekom trudno\u0107e morate savr\u0161eno hraniti je uobi\u010dajena &#8211; uostalom, u vama raste novi \u017eivot. \u010cesto se nalazite <strong>pod pritiskom,<\/strong> brinu\u0107i se oko toga zadovoljava li va\u0161a prehrana sve zahtjeve zdrave i besprijekorne prehrane.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobra je vijest da se ne morate savr\u0161eno hraniti. Tijelo se mo\u017ee nositi \u010dak i s privremenim nedostatkom odre\u0111enih hranjivih tvari, koriste\u0107i <strong>vlastite rezerve<\/strong> i prilago\u0111avaju\u0107i se situaciji. Primjeri uklju\u010duju <strong>mu\u010dnine<\/strong> ili <strong>gubitak apetita<\/strong> kada je prehrana budu\u0107e majke daleko od idealne, a trudno\u0107a ipak uspje\u0161no napreduje.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, uvijek je idealno jesti \u0161to je mogu\u0107e bolje, ali nema potrebe za stresom. Kvalitetna maj\u010dina prehrana daje bebi odli\u010dan <strong>po\u010detak u \u017eivotu<\/strong> a tako\u0111er ima zna\u010dajan utjecaj na <strong>tijek trudno\u0107e<\/strong>. Unato\u010d tome, ne mora biti besprijekorna. Dovoljno je da 70 &#8211; 80 % \u010dini zdrava i hranjiva hrana, a ostatak je fleksibilniji. Va\u017eno je <strong>pratiti razine vitamina i minerala u krvi<\/strong> kako bi se rije\u0161ili svi nedostaci.     <\/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.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-964847992-1124x750.jpg\" alt=\"Kako se hraniti tijekom trudno\u0107e?\" class=\"wp-image-731612\" title=\"Kako se hraniti tijekom trudno\u0107e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-964847992-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-964847992-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-964847992-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-964847992-2048x1367.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=\"Koliki_je_dobitak_na_tezini_prihvatljiv_tijekom_trudnoce\"><\/span>Koliki je dobitak na te\u017eini prihvatljiv tijekom trudno\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Debljanje tijekom trudno\u0107e osjetljiva je tema za mnoge \u017eene. Uostalom, tko \u017eeli nepotrebne dodatne kilograme? Istina je, me\u0111utim, da je debljanje jednostavno <strong>neizbje\u017eno<\/strong>. To nije znak nezdravog na\u010dina \u017eivota, ve\u0107 <strong>prirodni dio trudno\u0107e<\/strong>. Ve\u0107inu debljanja \u010dini rastu\u0107a <strong>beba, amnionska teku\u0107ina, posteljica<\/strong>, itd., dok masno\u0107a \u010dini samo mali dio.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko je kilograma prikladno dobiti ovisi o te\u017eini prije trudno\u0107e<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017dena s normalnom te\u017einom<\/strong> (BMI 18.5 \u2013 25 kg\/m\u00b2) trebala bi dobiti otprilike <strong>11 \u2013 16 kg<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Ako \u017eena ima <strong>prekomjernu te\u017einu<\/strong> ili je <a href=\"https:\/\/gymbeam.hr\/blog\/pretilost-prekomjerna-tezina-i-optimalna-tjelesna-tezina-gdje-je-granica-i-zasto-pretilost-nije-zdrava\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pretila<\/strong><\/a><strong>,<\/strong> zdravi dobitak na te\u017eini je <strong>ni\u017ei.<\/strong> Suprotno tome, ako je pothranjena, prikladno je dobiti vi\u0161e. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/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<h3 class=\"wp-block-heading\">\u0160to se krije iza dobivenih kilograma? <\/h3>\n\n\n\n<p>Sljede\u0107a tablica prikazuje \u0161to \u010dini debljanje tijekom trudno\u0107e. To su prosje\u010dne vrijednosti koje se mogu neznatno razlikovati za svaku \u017eenu, ovisno o njezinoj tjelesnoj konstituciji, tijeku trudno\u0107e ili genetskim predispozicijama. <\/p>\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\"><center>Dio tijela<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Dobitak na te\u017eini u kilogramima<\/center> <\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Grudi <\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 \u2013 1.4 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Maternica<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Posteljica<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Amnionska teku\u0107ina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pove\u0107ani volumen krvi<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.4 \u2013 1.8 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pove\u0107ani volumen teku\u0107ine u tijelu<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 \u2013 1.4 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Salo <\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 \u2013 3.6 kg <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/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>Kao \u0161to tablica pokazuje, otprilike <strong>7 kg dobivenih tijekom trudno\u0107e uop\u0107e nije salo.<\/strong> Nakon dodavanja te\u017eine djeteta (otprilike 3,5 kg), to iznosi oko <strong>10 kg<\/strong> koje \u017eena <strong>izgubi odmah nakon poroda.<\/strong> Dakle, salo predstavlja samo mali dio ukupne dobivene te\u017eine.<\/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=\"77104,5383,67684,60667,64225,46912,34240,61396,65044,29401,87175,29378,67396,5585,65584,6503\" ><\/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=\"Je_li_zdravo_gubiti_kilograme_tijekom_trudnoce\"><\/span>Je li zdravo gubiti kilograme tijekom trudno\u0107e? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Brzo debljanje tijekom trudno\u0107e \u010desto je bauk koji \u017eene dr\u017ei budnima no\u0107u. Iako smo ve\u0107 rekli da <strong>salo \u010dini samo dio debljanja<\/strong>, zabrinutost zbog prekomjerne te\u017eine je u\u010destala. Stoga neke trudnice poku\u0161avaju sprije\u010diti debljanje tijekom trudno\u0107e ili \u010dak aktivno poku\u0161avaju izgubiti masne rezerve. Ali je li to sigurno?    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Namjerno mr\u0161avljenje tijekom trudno\u0107e nije dobra ideja. <\/strong>Pogotovo ne na svoju ruku. Kalorijski deficit \u010desto ide ruku pod ruku s <strong>ograni\u010denim unosom vitamina i minerala<\/strong>, koji su klju\u010dni za razvoj fetusa. Kod restriktivne prehrane lako se mo\u017ee dogoditi da zbog gubitka te\u017eine imate premalo tih hranjivih tvari u rezervi.  <\/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\">\u0160to ako trudnica ima prekomjernu te\u017einu? <\/h3>\n\n\n\n<p><strong>Iznimka mogu biti \u017eene s ve\u0107im stupnjem prekomjerne te\u017eine ili pretilosti<\/strong>, ako im prekomjerna te\u017eina uzrokuje zdravstvene probleme. \u010cak i u takvom slu\u010daju, me\u0111utim, gubitak te\u017eine trebao bi se odvijati samo pod nadzorom stru\u010dnjaka (nutricionista ili barijatra).  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zdrava budu\u0107a majka s normalnom te\u017einom<\/strong> trebala bi pri\u010dekati s poku\u0161ajem mr\u0161avljenja sve do <strong>nakon poroda.<\/strong> <\/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.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1505884159-1-1124x749.jpg\" alt=\"Je li gubitak te\u017eine tijekom trudno\u0107e zdrav?\" class=\"wp-image-731629\" title=\"Je li gubitak te\u017eine tijekom trudno\u0107e zdrav?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1505884159-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1505884159-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1505884159-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1505884159-1-2048x1365.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=\"Osnovni_principi_zdrave_prehrane_u_trudnoci\"><\/span>Osnovni principi zdrave prehrane u trudno\u0107i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrava prehrana u trudno\u0107i ne razlikuje se puno od <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">redovite racionalne prehrane<\/a>. Ne mora biti savr\u0161ena, ali treba ispunjavati nekoliko glavnih pravila. Na taj na\u010din mo\u017eete podr\u017eati svoje zdravlje i zdravlje svoje bebe.   <\/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\">\u0160to je osnova zdrave prehrane u trudno\u0107i?<\/h3>\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\">1. Redovitost<\/h4>\n\n\n\n<p>Idealno, <strong>3 glavna obroka dopunjena jutarnjom i popodnevnom u\u017einom<\/strong>. Redovita prehrana poma\u017ee u odr\u017eavanju stabilne razine \u0161e\u0107era u krvi i poma\u017ee, primjerice, u sprje\u010davanju umora ili probavnih problema.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/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\">2. Raznolikost<\/h4>\n\n\n\n<p>Trebali biste uklju\u010diti namirnice iz <strong>svih prehrambenih skupina<\/strong> (osim ako imate zdravstvena ograni\u010denja). To \u0107e va\u0161em tijelu osigurati dovoljno svih va\u017enih makronutrijenata (<a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\">proteini<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\">ugljikohidrati<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\">masti<\/a>) i mikronutrijenata (<a href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamini<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\" target=\"_blank\" rel=\"noreferrer noopener\">minerali<\/a>).  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Najva\u017eniji vitamini i minerali za trudnicu<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/aktivna-folna-kiselina-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">folna kiselina<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin D<\/a> <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" rel=\"noreferrer noopener\">\u017eeljezo<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\">kalcij<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/ekstrakt-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jod<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\">magnezij<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noreferrer noopener\">omega-3 masne kiseline<\/a><\/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.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1124x749.png\" alt=\"Najva\u017eniji vitamini i minerali za trudnice\" class=\"wp-image-731578\" title=\"Najva\u017eniji vitamini i minerali za trudnice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-400x266.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-2048x1364.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">3. Sigurnost i higijena hrane <\/h4>\n\n\n\n<p>Tijekom trudno\u0107e posebno je va\u017eno izbjegavati odre\u0111ene <strong>rizi\u010dne tvari<\/strong> i <strong>mikroorganizme.<\/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><strong>\u017diva<\/strong> mo\u017ee o\u0161tetiti neurolo\u0161ki razvoj djeteta, stoga izbjegavajte velike morske ribe (morski pas, sabljarka, \u0161tuka, itd.). <sup><span style=\"color: #ff6600;\">[4]<\/span><\/sup><\/li>\n\n\n\n<li><strong>Vitamin A<\/strong> u prekomjernim dozama mo\u017ee biti toksi\u010dan za fetus. Stoga su, na primjer, <strong>jetra<\/strong> ili <strong>pa\u0161tete<\/strong> rizi\u010dne. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup>  <\/li>\n\n\n\n<li>Mikroorganizmi poput <strong>salmonele<\/strong> i <strong>listerije<\/strong> mogu uzrokovati ozbiljne komplikacije tijekom trudno\u0107e, stoga je va\u017eno pridr\u017eavati se pravilne higijene i pripreme hrane. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/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<h5 class=\"wp-block-heading\">Kako sprije\u010diti bakterijske infekcije hranom? <\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>temeljito kuhajte hranu<\/li>\n\n\n\n<li>izbjegavajte sirove namirnice <\/li>\n\n\n\n<li>operite ruke nakon rukovanja sirovom hranom <\/li>\n\n\n\n<li>\u010duvajte sirovo meso odvojeno od kuhane hrane <\/li>\n\n\n\n<li>temeljito operite povr\u0107e i vo\u0107e <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,6]<\/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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. Dovoljno teku\u0107ine <\/h4>\n\n\n\n<p>Tijekom trudno\u0107e, ukupna potreba za teku\u0107inom se pove\u0107ava. Prema preporukama EFSA-e, \u017eena bi trebala konzumirati najmanje <strong>2300 ml teku\u0107ine dnevno<\/strong>, \u0161to je <strong>300 ml vi\u0161e<\/strong> nego za \u017eene koje nisu trudne. Ovaj unos uklju\u010duje vodu iz pi\u0107a i hrane.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/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><strong>Obi\u010dna voda<\/strong> bi trebala biti osnova, ali <strong>nezasla\u0111eno vo\u0107e<\/strong> ili neki <strong>biljni<\/strong> <a href=\"https:\/\/gymbeam.hr\/cajevi\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010dajevi<\/strong><\/a> tako\u0111er su izvrsne zamjene<strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prehrana tijekom trudno\u0107e ne mora biti besprijekorna, ali treba biti dobro promi\u0161ljena. Ve\u0107 znate da <strong>ne trebate jesti za dvoje<\/strong>, ve\u0107 se usredoto\u010diti na kvalitetu. Va\u017eno je sebi i svojoj bebi osigurati esencijalne <strong>hranjive tvari<\/strong> i <strong>izbjegavati rizike<\/strong> koji vrebaju u nekim namirnicama tijekom trudno\u0107e.   <\/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, <strong>nemojte se bojati debljanja<\/strong>, jer je to <strong>prirodan dio trudno\u0107e<\/strong> i daleko je od toga da se radi samo o debljanju. Sve to zajedno \u010dini osnovu za sigurnu i zdravu trudno\u0107u. I ne mora biti savr\u0161eno; samo poku\u0161ajte donijeti najbolje prehrambene odluke u okviru svojih mogu\u0107nosti.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jesmo li vam pomogli razjasniti neke mitove o prehrani u trudno\u0107i? Ovaj \u010dlanak mo\u017ee biti vrijedan vodi\u010d i za druge budu\u0107e majke oko vas, stoga se ne ustru\u010davajte pomo\u0107i nam da ga dijelimo dalje.  <\/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\/minerali-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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\/vitamini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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>Prehrana u trudno\u0107i puna je pitanja i kontradiktornih savjeta. U ovom \u0107emo \u010dlanku razmotriti trebate li jesti za dvoje, koliko je zdravo dobiti na te\u017eini i je li sigurno smr\u0161avjeti. Pru\u017eite si smirenost i jasne informacije za zdravu trudno\u0107u.   <\/p>\n","protected":false},"author":156,"featured_media":731546,"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":[7352,7412,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-734464","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-trudnoca-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-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>Prehrana u trudno\u0107i: \u0160to jesti, kada smr\u0161avjeti i koliko je zdravo dobiti na te\u017eini? 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