{"id":5111,"date":"2023-04-20T20:29:11","date_gmt":"2023-04-20T20:29:11","guid":{"rendered":"https:\/\/zanpetek.si\/?p=5111"},"modified":"2023-04-27T09:40:37","modified_gmt":"2023-04-27T09:40:37","slug":"vnos-ogljikovih-hidratov-in-povecanje-telesne-teze","status":"publish","type":"post","link":"https:\/\/zanpetek.si\/en\/2023\/04\/20\/vnos-ogljikovih-hidratov-in-povecanje-telesne-teze\/","title":{"rendered":"VNOS OGLJIKOVIH HIDRATOV IN POVE\u010cANJE TELESNE TE\u017dE"},"content":{"rendered":"
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\u017de nekaj \u010dasa so ogljikovi hidrati na precej slabem glasu, zlasti kot glavni krivec za prekomerno debelost in z njo povezanimi boleznimi s katerimi se soo\u010da predvsem zahodni svet. So tudi glavni krivec, zakaj posameznikom nikakor ne uspe shuj\u0161ati ali obdr\u017eati \u017eeljene te\u017ee.<\/p>

Veliko argumentov na to temo enostavno ne dr\u017ei ali so izvzeti iz konteksta.<\/p>

O razlogih zakaj se redimo ali ne uspemo huj\u0161ati sem pisal \u017ee v prej\u0161njih blogih in Instagram objavah. Danes vam podajam razlago, zakaj lahko pri\u010dakujemo skok na tehtnici navzgor po u\u017eivanju ve\u010dje koli\u010dine ogljikovih hidratov.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\"\ud83d\udca1\" <\/strong>Da ponovimo!<\/strong><\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Ogljikovi hidrati zraven ma\u0161\u010dob in beljakovin sodijo v kategorijo makrohranil. Kot njihova glavna naloga je zagotavljanje energije telesu.<\/p>

V ve\u010djih koli\u010dinah jih najdemo v sadju, \u017eitih in njihovih izdelkih, stro\u010dnicah, zelenjavi, sladkanih pija\u010dah, nekaterih sladicah.<\/p>

Velikokrat tudi v to kategorijo padejo npr. krofi, \u010dokolada, sladoled, pi\u0161koti, razni namazi in \u0161e, v precej\u0161nji meri, procesirana hrana in drugi procesirani izdelki. Ti pa so velikokrat kombinacija ma\u0161\u010dob in ogljikovih hidratov (ter drugih umetnih dodatkov v izdelku). S tem pa se dela krivica temu makrohranilu.<\/p>

Glavna naloga ogljikovih hidratov je zagotavljanje energije telesu. So tudi preferiran vir energije telesa (v primerjavi z ma\u0161\u010dobami in beljakovinami). Prebavni trakt ogljikove hidrate razkraja v glukozo, ki se porablja za sprotne aktivnosti telesa in mo\u017eganov. Prese\u017eki pa se shranijo v obliki glikogena, v jetrih in mi\u0161icah. Tega lahko telo shrani cca. 500g. Na vsak gram pa se ve\u017ee cca. 3g vode. \u010ce vse skupaj se\u0161tejemo, teoreti\u010dno to lahko pomeni dva dodatna kilograma ve\u010d, ki ju nosimo v telesu in s tem tudi za marsikoga \u0161ok na tehtnici. Na drugi strani pa prav tako izlo\u010danje ogljikovih hidratov iz prehrane lahko podaja napa\u010dno sliko o izgubi te\u017ee oz. ma\u0161\u010dobe. Namre\u010d, z izlo\u010danjem bomo izpraznili glikogen, ki je bil shranjen v telesu in posledi\u010dno tudi vodo, kar pa seveda pomeni padec v te\u017ei, a \u017eal ne v ma\u0161\u010dobi.<\/p>

Ta pri\u010devanja prihajajo predvsem od zagovornikov LCHF (low carb high fat) diet in njihovih \u0161e skrajnej\u0161ih bratov in sester – zagovornikov ketonskih diet. Precej argumentov enostavno ne dr\u017ei ali pa so povle\u010deni iz konteksta.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

So OH res glavni krivec, zakaj posameznikom nikakor ne uspe shuj\u0161ati?<\/p>","protected":false},"author":1,"featured_media":5114,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61,62,63],"tags":[57,55,64],"class_list":["post-5111","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-raziskave","category-zdravje","category-zivljenski-slog","tag-raziskave","tag-zdravje","tag-zivljenski-slog"],"yoast_head":"\nVNOS OGLJIKOVIH HIDRATOV IN POVE\u010cANJE TELESNE TE\u017dE - Zan Petek<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/zanpetek.si\/en\/2023\/04\/20\/vnos-ogljikovih-hidratov-in-povecanje-telesne-teze\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"VNOS OGLJIKOVIH HIDRATOV IN POVE\u010cANJE TELESNE TE\u017dE - 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