{"id":735443,"date":"2025-08-13T13:37:15","date_gmt":"2025-08-13T11:37:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=735443"},"modified":"2025-08-13T13:37:24","modified_gmt":"2025-08-13T11:37:24","slug":"prehrana-med-nosecnostjo-kaj-jesti-kdaj-hujsati-in-koliko-je-zdravo-pridobiti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/prehrana-med-nosecnostjo-kaj-jesti-kdaj-hujsati-in-koliko-je-zdravo-pridobiti\/","title":{"rendered":"Prehrana med nose\u010dnostjo: kaj jesti, kdaj huj\u0161ati in koliko je zdravo pridobiti?"},"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.si\/blog\/prehrana-med-nosecnostjo-kaj-jesti-kdaj-hujsati-in-koliko-je-zdravo-pridobiti\/#Ali_bi_morali_med_nosecnostjo_jesti_za_dva\" title=\"Ali bi morali med nose\u010dnostjo jesti za dva?\">Ali bi morali med nose\u010dnostjo jesti za dva?<\/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.si\/blog\/prehrana-med-nosecnostjo-kaj-jesti-kdaj-hujsati-in-koliko-je-zdravo-pridobiti\/#Ali_mora_biti_prehrana_nosecnice_popolna\" title=\"Ali mora biti prehrana nose\u010dnice popolna?\">Ali mora biti prehrana nose\u010dnice popolna?<\/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.si\/blog\/prehrana-med-nosecnostjo-kaj-jesti-kdaj-hujsati-in-koliko-je-zdravo-pridobiti\/#Kaksno_pridobivanje_teze_je_sprejemljivo_med_nosecnostjo\" title=\"Kak\u0161no pridobivanje te\u017ee je sprejemljivo med nose\u010dnostjo?\">Kak\u0161no pridobivanje te\u017ee je sprejemljivo med nose\u010dnostjo?<\/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.si\/blog\/prehrana-med-nosecnostjo-kaj-jesti-kdaj-hujsati-in-koliko-je-zdravo-pridobiti\/#Ali_je_zdravo_izgubljati_tezo_med_nosecnostjo\" title=\"Ali je zdravo izgubljati te\u017eo med nose\u010dnostjo?\">Ali je zdravo izgubljati te\u017eo med nose\u010dnostjo?<\/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.si\/blog\/prehrana-med-nosecnostjo-kaj-jesti-kdaj-hujsati-in-koliko-je-zdravo-pridobiti\/#Osnovna_nacela_zdrave_prehrane_v_nosecnosti\" title=\"Osnovna na\u010dela zdrave prehrane v nose\u010dnosti\">Osnovna na\u010dela zdrave prehrane v nose\u010dnosti<\/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.si\/blog\/prehrana-med-nosecnostjo-kaj-jesti-kdaj-hujsati-in-koliko-je-zdravo-pridobiti\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prehrana med nose\u010dnostjo je ena najpogosteje obravnavanih tem. Nose\u010dnost ne prina\u0161a le <strong>veselja<\/strong> in <strong>pri\u010dakovanja,<\/strong> temve\u010d tudi \u0161tevilna <strong>vpra\u0161anja, nasvete<\/strong> in <strong>prepovedi.<\/strong> Medtem ko nekateri svetujejo jesti za dva, drugi svarijo pred vsakim gri\u017eljajem. Zato ni presenetljivo, da se mnoge \u017eenske, verjetno vklju\u010dno z vami, po\u010dutijo <strong>zmedene<\/strong> in <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 med nose\u010dnostjo je nedvomno zelo pomembna. Vpliva na <strong>razvoj ploda, zdravje matere<\/strong> in lahko pomaga prepre\u010diti dolo\u010dene zaplete. Vendar je tudi res, da so prehranske potrebe vsake bodo\u010de matere zelo individualne. Poleg tega se med nose\u010dnostjo spreminjajo in jih ni vedno lahko zadovoljiti.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tem \u010dlanku bomo pogledali, kaj nose\u010dnica potrebuje v svoji prehrani, ali je primerno izgubljati te\u017eo med nose\u010dnostjo in kolik\u0161no pridobivanje te\u017ee je sprejemljivo.<\/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=\"Ali_bi_morali_med_nosecnostjo_jesti_za_dva\"><\/span>Ali bi morali med nose\u010dnostjo jesti za dva? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko v vas raste novo \u017eivljenje, se morda zdi logi\u010dno, da mora bodo\u010da mati jesti za dva. Vendar je to le zelo raz\u0161irjen mit. V resnici se <strong>energijske potrebe pove\u010dajo le rahlo<\/strong> in to \u0161ele od <strong>drugega trimese\u010dja.<\/strong> V prvih tednih nose\u010dnosti, ko se zarodek \u0161ele za\u010denja razvijati, sploh ni potrebe po pove\u010danju vnosa kalorij. Namesto koli\u010dine se osredoto\u010dite predvsem na kakovost 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>Veliko bolj natan\u010dno je re\u010di, da bi morala \u017eenska <strong>jesti z mislijo na dva,<\/strong> ne pa kot da mora jesti za dva. To pomeni, da skrbi ne le za koli\u010dino, ampak predvsem za kakovost hrane. Prehrana mora biti raznolika, hranljiva in bogata z vsemi pomembnimi hranili \u2013 od beljakovin do klju\u010dnih vitaminov in mineralov. Vsak gri\u017eljaj bi moral imeti prehransko vrednost, ki podpira pravilen razvoj otroka in va\u0161e zdravje.<\/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 bi morali pove\u010dati vnos kalorij v drugem in tretjem trimese\u010dju? <\/h3>\n\n\n\n<p><strong>Od drugega trimese\u010dja<\/strong> je priporo\u010dljivo pove\u010dati dnevni vnos kalorij za pribli\u017eno <strong>250 kcal.<\/strong> To ni prenajedanje; bolj je podobno enemu majhnemu dodatnemu obroku. Na primer, prigrizek, sestavljen iz <strong>150 g navadnega jogurta<\/strong> s 3,5% ma\u0161\u010dobe (pribli\u017eno 100 kcal), <strong>20 g<\/strong> <a href=\"https:\/\/gymbeam.si\/ovseni-kosmici-one-minute.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ovsenih kosmi\u010dev<\/strong><\/a> (pribli\u017eno 75 kcal), <strong>70 g jagod<\/strong> (pribli\u017eno 25 kcal) in <strong>10 g<\/strong> <a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>orehov<\/strong><\/a> (pribli\u017eno 70 kcal) ima to energijsko vrednost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V tretjem trimese\u010dju<\/strong> Evropska agencija za varnost hrane (EFSA) priporo\u010da pove\u010danje vnosa energije za <strong>500 kcal<\/strong> v primerjavi s stanjem pred nose\u010dnostjo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/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=\"Ali naj nose\u010dnica je za dva?\" class=\"wp-image-731595\" title=\"Ali naj nose\u010dnica je za dva?\" 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=\"Ali_mora_biti_prehrana_nosecnice_popolna\"><\/span>Ali mora biti prehrana nose\u010dnice popolna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ideja, da morate med nose\u010dnostjo jesti popolno, je pogosta \u2013 konec koncev, v vas raste novo \u017eivljenje. Pogosto se znajdete <strong>pod pritiskom<\/strong> in skrbite, ali va\u0161a prehrana izpolnjuje vse zahteve za zdravo in brezhibno prehranjevanje.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobra novica je, da vam ni treba jesti popolno. Telo se lahko spopade tudi z za\u010dasnim pomanjkanjem dolo\u010denih hranil, pri \u010demer uporablja <strong>lastne rezerve<\/strong> in se prilagaja situaciji. Primeri vklju\u010dujejo <strong>slabost<\/strong> ali <strong>izgubo apetita,<\/strong> ko je prehrana bodo\u010de matere dale\u010d od idealne, vendar se nose\u010dnost uspe\u0161no nadaljuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda je vedno dobro jesti \u010dim bolje, vendar ni potrebe po stresu. Kakovostna materina prehrana daje otroku odli\u010den <strong>za\u010detek v \u017eivljenju<\/strong> in ima tudi pomemben vpliv na <strong>potek nose\u010dnosti.<\/strong> Kljub temu ni treba, da je brezhibna. Dovolj je, \u010de 70-80% sestoji iz zdrave in hranljive hrane, ostalo pa je bolj fleksibilno. Pomembno je <strong>spremljati ravni vitaminov in mineralov v krvi,<\/strong> da se odpravijo morebitna pomanjkanja.<\/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 jesti med nose\u010dnostjo?\" class=\"wp-image-731612\" title=\"Kako jesti med nose\u010dnostjo?\" 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=\"Kaksno_pridobivanje_teze_je_sprejemljivo_med_nosecnostjo\"><\/span>Kak\u0161no pridobivanje te\u017ee je sprejemljivo med nose\u010dnostjo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pridobivanje te\u017ee med nose\u010dnostjo je ob\u010dutljiva tema za mnoge \u017eenske. Konec koncev, kdo si \u017eeli nepotrebne dodatne kilograme? Resnica pa je, da je pridobivanje te\u017ee preprosto <strong>neizogibno.<\/strong> Ni znak nezdravega \u017eivljenjskega sloga, ampak <strong>naraven del nose\u010dnosti. <\/strong>Ve\u010dino pridobljene te\u017ee sestavljajo rasto\u010di <strong>otrok, plodovnica, posteljica<\/strong> itd., medtem ko ma\u0161\u010doba predstavlja le del\u010dek.<\/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 te\u017ee je primerno pridobiti, je odvisno od te\u017ee pred nose\u010dnostjo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017denska z normalno te\u017eo<\/strong> (ITM 18,5 \u2013 25 kg\/m\u00b2) bi morala pridobiti pribli\u017eno <strong>11 \u2013 16 kg<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li>\u010ce je \u017eenska <strong>prekomerno te\u017eka<\/strong> ali <a href=\"https:\/\/gymbeam.si\/blog\/debelost-prekomerna-telesna-teza-in-optimalna-telesna-teza-kje-je-meja-in-zakaj-debelost-ni-zdrava\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>debela<\/strong><\/a><strong>,<\/strong> je zdravo pridobivanje <strong>ni\u017eje.<\/strong> Nasprotno, \u010de ima prenizko te\u017eo, je primerno pridobiti ve\u010d. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/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\">Kaj je za pridobljenimi kilogrami? <\/h3>\n\n\n\n<p>Naslednja tabela prikazuje, kaj predstavlja pridobljena te\u017ea med nose\u010dnostjo. To so povpre\u010dne vrednosti, ki se lahko pri vsaki \u017eenski nekoliko razlikujejo, odvisno od njene telesne konstitucije, poteka nose\u010dnosti ali genetskih predispozicij.<\/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>Del telesa<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Pridobivanje te\u017ee v kilogramih<\/center> <\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Prsi <\/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\">Plodovnica<\/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\u010dan 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\u010dan volumen teko\u010dine v telesu<\/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\">Ma\u0161\u010doba <\/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\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot prikazuje tabela, pribli\u017eno <strong>7 kg pridobljene te\u017ee v nose\u010dnosti sploh ni ma\u0161\u010doba.<\/strong> Po dodajanju te\u017ee otroka (pribli\u017eno 3,5 kg) to zna\u0161a okoli <strong>10 kg,<\/strong> ki jih \u017eenska <strong>izgubi takoj po porodu.<\/strong> Tako ma\u0161\u010doba predstavlja le majhen del skupne pridobljene te\u017ee.<\/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=\"6322,31256,34207,36004,36685,72604\" ><\/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=\"Ali_je_zdravo_izgubljati_tezo_med_nosecnostjo\"><\/span>Ali je zdravo izgubljati te\u017eo med nose\u010dnostjo? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hitro pridobivanje te\u017ee med nose\u010dnostjo je pogosto strah, ki \u017eenskam ne da spati. \u010ceprav smo \u017ee rekli, da <strong>ma\u0161\u010doba predstavlja le del pridobljene te\u017ee,<\/strong> so skrbi glede prekomerne te\u017ee pogoste. Zato nekatere bodo\u010de mamice posku\u0161ajo prepre\u010diti pridobivanje te\u017ee med nose\u010dnostjo ali se celo aktivno posku\u0161ajo znebiti ma\u0161\u010dobnih rezerv. Ampak ali je to varno?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Namerno izgubljanje te\u017ee med nose\u010dnostjo ni dobra ideja. <\/strong>\u0160e posebej ne na lastno pest. Kalori\u010dni primanjkljaj gre pogosto z roko v roki z <strong>omejenim vnosom vitaminov in mineralov,<\/strong> ki so klju\u010dni za razvoj ploda. Pri restriktivni dieti se lahko hitro zgodi, da imate zaradi izgube te\u017ee premalo teh hranil v 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\">Kaj \u010de je nose\u010dnica prekomerno te\u017eka? <\/h3>\n\n\n\n<p><strong>Izjema so lahko \u017eenske z vi\u0161jo stopnjo prekomerne te\u017ee ali debelosti,<\/strong> \u010de jim prekomerna te\u017ea povzro\u010da zdravstvene te\u017eave. Vendar bi moralo tudi v takem primeru izgubljanje te\u017ee potekati le pod nadzorom specialista (prehranskega svetovalca ali dietetika).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zdrava bodo\u010da mamica z normalno te\u017eo<\/strong> bi morala po\u010dakati s poskusi izgubljanja te\u017ee do <strong>po porodu.<\/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=\"Ali je izgubljanje te\u017ee med nose\u010dnostjo zdravo?\" class=\"wp-image-731629\" title=\"Ali je izgubljanje te\u017ee med nose\u010dnostjo zdravo?\" 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=\"Osnovna_nacela_zdrave_prehrane_v_nosecnosti\"><\/span>Osnovna na\u010dela zdrave prehrane v nose\u010dnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrava prehrana v nose\u010dnosti se ne razlikuje veliko od <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">obi\u010dajne racionalne prehrane<\/a>. Ni treba, da je popolna, vendar mora izpolnjevati nekaj glavnih pravil. Tako lahko podprete svoje zdravje in zdravje svojega otroka.   <\/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\">Kaj je osnova zdrave prehrane v nose\u010dnosti?<\/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. Urejenost<\/h4>\n\n\n\n<p>Idealno <strong>3 glavni obroki, dopolnjeni z dopoldansko in popoldansko malico.<\/strong> Redna prehrana pomaga ohranjati stabilno raven sladkorja v krvi in pomaga prepre\u010devati utrujenost ali prebavne te\u017eave, na primer. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/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>Vklju\u010diti bi morali \u017eivila iz <strong>vseh skupin \u017eivil<\/strong> (razen \u010de imate kakr\u0161ne koli zdravstvene omejitve). To bo va\u0161emu telesu zagotovilo dovolj vseh pomembnih makrohranil (<a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" rel=\"noreferrer noopener\">beljakovin<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" target=\"_blank\" rel=\"noreferrer noopener\">ogljikovih hidratov<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\">ma\u0161\u010dob<\/a>) in mikrohranil (<a href=\"https:\/\/gymbeam.si\/blog\/popolni-vodic-za-vitamine-kako-vedeti-kdaj-vam-jih-primanjkuje-in-kako-jih-jemati\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitaminov<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/popoln-vodic-po-mineralih-funkcije-priporoceni-dnevni-vnos-njihovo-pomanjkanje\/\" target=\"_blank\" rel=\"noreferrer noopener\">mineralov<\/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\">Najpomembnej\u0161i vitamini in minerali za nose\u010dnico<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/aktivna-folna-kislina-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">folna kislina<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin D<\/a> <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/\u017eelezo\" target=\"_blank\" rel=\"noreferrer noopener\">\u017eelezo<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\">kalcij<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/izvlecek-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jod<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\">magnezij<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/omega-3\" target=\"_blank\" rel=\"noreferrer noopener\">omega-3 ma\u0161\u010dobne kisline<\/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=\"Najpomembnej\u0161i vitamini in minerali za nose\u010dnice\" class=\"wp-image-731578\" title=\"Najpomembnej\u0161i vitamini in minerali za nose\u010dnice\" 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. Varnost hrane in higiena <\/h4>\n\n\n\n<p>Med nose\u010dnostjo je \u0161e posebej pomembno, da se izogibate dolo\u010denim <strong>tveganim snovem<\/strong> in <strong>mikroorganizmom.<\/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>\u017divo srebro<\/strong> lahko po\u0161koduje nevrolo\u0161ki razvoj otroka, zato se izogibajte velikim morskim ribam (morski pes, me\u010darica, \u0161\u010duka itd.). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Vitamin A<\/strong> v prevelikih odmerkih je lahko toksi\u010den za plod. Zato so, na primer, <strong>jetra<\/strong> ali <strong>pa\u0161tete<\/strong> tvegane. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li>Mikroorganizmi, kot sta <strong>salmonela<\/strong> in <strong>listeria,<\/strong> lahko povzro\u010dijo resne zaplete med nose\u010dnostjo, zato je pomembno upo\u0161tevati ustrezno higieno in obdelavo hrane. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/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 prepre\u010diti bakterijske oku\u017ebe iz hrane? <\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>temeljito skuhajte hrano<\/li>\n\n\n\n<li>izogibajte se surovim \u017eivilom <\/li>\n\n\n\n<li>umijte si roke po rokovanju s surovo hrano <\/li>\n\n\n\n<li>surovo meso shranite lo\u010deno od kuhane hrane <\/li>\n\n\n\n<li>temeljito operite zelenjavo in sadje <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. Zadostna koli\u010dina teko\u010dine <\/h4>\n\n\n\n<p>Med nose\u010dnostjo se skupna potreba po teko\u010dini pove\u010da. Po priporo\u010dilih EFSA bi morala \u017eenska spiti vsaj <strong>2300 ml teko\u010dine dnevno,<\/strong> kar je <strong>300 ml ve\u010d<\/strong> kot pri \u017eenskah, ki niso nose\u010de. Ta vnos vklju\u010duje vodo iz pija\u010d in hrane. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/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>Navadna voda<\/strong> naj bo osnova, vendar so tudi <strong>nesladkani sadni<\/strong> ali nekateri <strong>zeli\u0161\u010dni<\/strong> <a href=\"https:\/\/gymbeam.si\/caj\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010daji<\/strong><\/a> odli\u010dni dodatki<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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prehrana med nose\u010dnostjo ni nujno popolna, mora pa biti premi\u0161ljena. Sedaj \u017ee veste, da <strong>ni treba jesti za dva,<\/strong> temve\u010d se je pomembno osredoto\u010diti na kakovost. Pomembno je, da sebi in svojemu dojen\u010dku zagotovite klju\u010dna <strong>hranila<\/strong> in se med nose\u010dnostjo <strong>izogibate tveganjem,<\/strong> ki pre\u017eijo v nekaterih \u017eivilih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nasprotno pa sr <strong>ne bojte pridobivanja te\u017ee,<\/strong> saj je to <strong>naravni del nose\u010dnosti<\/strong> in \u0161e zdale\u010d ne gre samo za pove\u010danje ma\u0161\u010dobe. Vse to skupaj tvori osnovo za varno in zdravo nose\u010dnost. In ni treba, da je popolno; poskusite le sprejemati najbolj\u0161e prehranske odlo\u010ditve v okviru svojih zmo\u017enosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smo vam pomagali razjasniti nekatere mite o prehrani v nose\u010dnosti? Ta \u010dlanek je lahko dragocen vodnik tudi za druge bodo\u010de mamice okoli vas, zato ne oklevajte in nam pomagajte pri njegovem \u0161irjenju s tem, da ga delite.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-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.com\/vitamins\" 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 med nose\u010dnostjo je polna vpra\u0161anj in nasprotujo\u010dih si nasvetov. V tem \u010dlanku bomo pogledali, ali bi morali jesti za dva, koliko kilogramov je zdravo pridobiti in ali je varno izgubljati te\u017eo. Zagotovite si mirnost in jasne informacije za zdravo nose\u010dnost.<\/p>\n","protected":false},"author":156,"featured_media":731558,"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":[122],"tags":[7419,7359,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-735443","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-nosecnost","9":"tag-prehrana-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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 med nose\u010dnostjo: kaj jesti, kdaj huj\u0161ati in koliko je zdravo pridobiti? 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