{"id":78,"date":"2024-10-11T15:35:15","date_gmt":"2024-10-11T14:35:15","guid":{"rendered":"http:\/\/localhost:8888\/wordpress\/?page_id=78"},"modified":"2024-11-09T12:45:28","modified_gmt":"2024-11-09T12:45:28","slug":"makrohranila-2","status":"publish","type":"page","link":"https:\/\/web31241122.lab1.almamater.si\/?page_id=78","title":{"rendered":"MAKROHRANILA"},"content":{"rendered":"\n<div class=\"wp-block-group alignfull has-background has-heading-font-family has-large-font-size has-global-padding is-layout-constrained wp-container-core-group-is-layout-35a529e3 wp-block-group-is-layout-constrained wp-container-8 is-position-sticky\" style=\"background:linear-gradient(180deg,rgb(177,197,164) 26%,rgb(249,249,249) 81%);padding-top:var(--wp--preset--spacing--40);padding-right:var(--wp--preset--spacing--30);padding-bottom:var(--wp--preset--spacing--40);padding-left:var(--wp--preset--spacing--30)\">\n<div class=\"wp-block-group alignfull is-vertical is-content-justification-center is-layout-flex wp-container-core-group-is-layout-75c7c307 wp-block-group-is-layout-flex\"><nav class=\"is-responsive items-justified-center wp-block-navigation is-content-justification-center is-layout-flex wp-container-core-navigation-is-layout-640008cd wp-block-navigation-is-layout-flex\" aria-label=\"Hrana in \u0161port\" \n\t\t data-wp-interactive=\"core\/navigation\" data-wp-context='{\"overlayOpenedBy\":{\"click\":false,\"hover\":false,\"focus\":false},\"type\":\"overlay\",\"roleAttribute\":\"\",\"ariaLabel\":\"Menu\"}'><button aria-haspopup=\"dialog\" aria-label=\"Open menu\" class=\"wp-block-navigation__responsive-container-open\" \n\t\t\t\tdata-wp-on--click=\"actions.openMenuOnClick\"\n\t\t\t\tdata-wp-on--keydown=\"actions.handleMenuKeydown\"\n\t\t\t><svg width=\"24\" height=\"24\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 24 24\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 7.5h16v1.5H4z\"><\/path><path d=\"M4 15h16v1.5H4z\"><\/path><\/svg><\/button>\n\t\t\t\t<div class=\"wp-block-navigation__responsive-container\"  id=\"modal-7\" \n\t\t\t\tdata-wp-class--has-modal-open=\"state.isMenuOpen\"\n\t\t\t\tdata-wp-class--is-menu-open=\"state.isMenuOpen\"\n\t\t\t\tdata-wp-watch=\"callbacks.initMenu\"\n\t\t\t\tdata-wp-on--keydown=\"actions.handleMenuKeydown\"\n\t\t\t\tdata-wp-on--focusout=\"actions.handleMenuFocusout\"\n\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\t\t\t\t\t<div class=\"wp-block-navigation__responsive-close\" tabindex=\"-1\">\n\t\t\t\t\t\t<div class=\"wp-block-navigation__responsive-dialog\" \n\t\t\t\tdata-wp-bind--aria-modal=\"state.ariaModal\"\n\t\t\t\tdata-wp-bind--aria-label=\"state.ariaLabel\"\n\t\t\t\tdata-wp-bind--role=\"state.roleAttribute\"\n\t\t\t>\n\t\t\t\t\t\t\t<button aria-label=\"Close menu\" class=\"wp-block-navigation__responsive-container-close\" \n\t\t\t\tdata-wp-on--click=\"actions.closeMenuOnClick\"\n\t\t\t><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 24 24\" width=\"24\" height=\"24\" aria-hidden=\"true\" focusable=\"false\"><path d=\"m13.06 12 6.47-6.47-1.06-1.06L12 10.94 5.53 4.47 4.47 5.53 10.94 12l-6.47 6.47 1.06 1.06L12 13.06l6.47 6.47 1.06-1.06L13.06 12Z\"><\/path><\/svg><\/button>\n\t\t\t\t\t\t\t<div class=\"wp-block-navigation__responsive-container-content\" \n\t\t\t\tdata-wp-watch=\"callbacks.focusFirstElement\"\n\t\t\t id=\"modal-7-content\">\n\t\t\t\t\t\t\t\t\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-100 has-custom-font-size is-style-outline has-medium-font-size is-style-outline--1\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=8\" style=\"border-width:4px;border-radius:100px;padding-top:0;padding-right:var(--wp--preset--spacing--10);padding-bottom:0;padding-left:var(--wp--preset--spacing--10)\">O meni<\/a><\/div>\n<\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-outline has-medium-font-size is-style-outline--2\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/\" style=\"border-width:4px;border-radius:100px\"> PREHRANA \u0160PORTNIKA<\/a><\/div>\n<\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-outline has-medium-font-size is-style-outline--3\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=78\" style=\"border-width:4px;border-radius:100px\">MAKROHRANILA<\/a><\/div>\n<\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-outline has-medium-font-size is-style-outline--4\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=200\" style=\"border-width:4px;border-radius:100px\">OBROKI PRED VADBO<\/a><\/div>\n<\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-outline has-medium-font-size is-style-outline--5\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=283\" style=\"border-width:4px;border-radius:100px\">OBROKI PO VADBI<\/a><\/div>\n<\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-outline has-medium-font-size is-style-outline--6\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=277\" style=\"border-width:4px;border-radius:100px\">KALKULATOR<\/a><\/div>\n<\/div>\n<ul class=\"wp-block-navigation__container is-responsive items-justified-center wp-block-navigation\"><li data-wp-context=\"{ &quot;submenuOpenedBy&quot;: { &quot;click&quot;: false, &quot;hover&quot;: false, &quot;focus&quot;: false }, &quot;type&quot;: &quot;submenu&quot;, &quot;modal&quot;: null, &quot;previousFocus&quot;: null }\" data-wp-interactive=\"core\/navigation\" data-wp-on--focusout=\"actions.handleMenuFocusout\" data-wp-on--keydown=\"actions.handleMenuKeydown\" data-wp-on--pointerenter=\"actions.openMenuOnHover\" data-wp-on--pointerleave=\"actions.closeMenuOnHover\" data-wp-watch=\"callbacks.initMenu\" tabindex=\"-1\" class=\"wp-block-navigation-item has-child open-on-hover-click wp-block-navigation-submenu\"><a class=\"wp-block-navigation-item__content\"><span class=\"wp-block-navigation-item__label\">RECEPTI<\/span><\/a><button data-wp-bind--aria-expanded=\"state.isMenuOpen\" data-wp-on--click=\"actions.toggleMenuOnClick\" aria-label=\"RECEPTI submenu\" class=\"wp-block-navigation__submenu-icon wp-block-navigation-submenu__toggle\" ><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" viewBox=\"0 0 12 12\" fill=\"none\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M1.50002 4L6.00002 8L10.5 4\" stroke-width=\"1.5\"><\/path><\/svg><\/button><ul data-wp-on--focus=\"actions.openMenuOnFocus\" class=\"wp-block-navigation__submenu-container wp-block-navigation-submenu\"><li style=\"font-style:italic;font-weight:800\" class=\"wp-block-navigation-item is-style-arrow-link wp-block-navigation-link has-medium-font-size has-heading-font-family\"><a class=\"wp-block-navigation-item__content\"  href=\"https:\/\/web31241122.lab1.almamater.si\/?p=458\"><span class=\"wp-block-navigation-item__label\">pi\u0161\u010dan\u010dja ri\u017eota<\/span><\/a><\/li><li style=\"font-style:italic;font-weight:800\" class=\"wp-block-navigation-item is-style-arrow-link wp-block-navigation-link has-medium-font-size has-heading-font-family\"><a class=\"wp-block-navigation-item__content\"  href=\"https:\/\/web31241122.lab1.almamater.si\/?p=455\"><span class=\"wp-block-navigation-item__label\">smoothie<\/span><\/a><\/li><li style=\"font-style:italic;font-weight:800\" class=\"wp-block-navigation-item is-style-arrow-link wp-block-navigation-link has-medium-font-size has-heading-font-family\"><a class=\"wp-block-navigation-item__content\"  href=\"https:\/\/web31241122.lab1.almamater.si\/?p=469\"><span class=\"wp-block-navigation-item__label\">tuna solata z papriko, \u010debulo in fi\u017eolem<\/span><\/a><\/li><\/ul><\/li><li class=\"wp-block-navigation-item wp-block-navigation-link\"><a class=\"wp-block-navigation-item__content\"  href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=496\"><span class=\"wp-block-navigation-item__label\">o vti\u010dniku<\/span><\/a><\/li><\/ul>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/nav>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">MAKROHRANILA<\/h2>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignfull has-accent-5-background-color has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-73128380 wp-block-group-is-layout-constrained\" style=\"margin-top:0;margin-bottom:0;padding-top:var(--wp--preset--spacing--50);padding-right:var(--wp--preset--spacing--50);padding-bottom:var(--wp--preset--spacing--50);padding-left:var(--wp--preset--spacing--50)\">\n<div class=\"wp-block-group is-vertical is-content-justification-center is-layout-flex wp-container-core-group-is-layout-0009407c wp-block-group-is-layout-flex\">\n<h2 class=\"wp-block-heading has-text-align-center is-style-asterisk\">Energija, rast, razvoj in delovanje organov<\/h2>\n\n\n\n<div style=\"height:0px\" aria-hidden=\"true\" class=\"wp-block-spacer wp-container-content-4f2ccadb\"><\/div>\n\n\n\n<p class=\"has-text-align-center has-heading-font-family has-medium-font-size wp-block-paragraph\">Makrohranila so osnovni gradniki na\u0161e prehrane, ki zagotavljajo energijo in klju\u010dna hranila za normalno delovanje telesa. Vsak obrok, ki ga zau\u017eijemo, je sestavljen iz treh glavnih vrst makrohranil: ogljikovih hidratov, beljakovin in ma\u0161\u010dob.<\/p>\n\n\n\n<p class=\"has-text-align-center has-heading-font-family has-medium-font-size wp-block-paragraph\">Ta hranila so potrebna v ve\u010djih koli\u010dinah, zato jih imenujemo &#8220;makro&#8221;. Poleg energije so pomembna tudi za gradnjo mi\u0161ic, regeneracijo tkiv in vzdr\u017eevanje vitalnih funkcij. Razumevanje makrohranil in njihove vloge v prehrani je klju\u010dno za doseganje optimalnega zdravja in telesne pripravljenosti.<\/p>\n\n\n\n<p class=\"has-text-align-center has-heading-font-family has-medium-font-size wp-block-paragraph\">Makrohranila sestavljajo tri glavne skupine hranil, ki jih telo potrebuje v ve\u010djih koli\u010dinah za pridobivanje energije in vzdr\u017eevanje zdravja:<\/p>\n<\/div>\n\n\n\n<div style=\"margin-top:0;margin-bottom:0;height:var(--wp--preset--spacing--40)\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-d525a65d wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-container-core-column-is-layout-da384c3e wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading has-text-align-left is-style-asterisk has-heading-font-family has-medium-font-size\" style=\"font-style:normal;font-weight:600\">Beljakovine<\/h3>\n\n\n\n<p class=\"has-text-align-left has-heading-font-family has-medium-font-size wp-block-paragraph\">Beljakovine ali proteini gradijo mi\u0161ice, kar pomeni, da je vse delo, ki ga opravite v telovadnici, morda neu\u010dinkovito brez ustreznega vnosa beljakovin. Gradnja mi\u0161ic je pomembna za krepitev telesa in mu omogo\u010da, da porabi ve\u010d kalorij tudi v mirovanju. Prisotne so v mesu, ribah, jajcih, mle\u010dnih izdelkih, stro\u010dnicah in ore\u0161\u010dkih.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-container-core-column-is-layout-da384c3e wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading has-text-align-left is-style-asterisk has-heading-font-family has-medium-font-size\" style=\"font-style:normal;font-weight:600\">Ogljikovi hidrati<\/h3>\n\n\n\n<p class=\"has-text-align-left has-heading-font-family has-medium-font-size wp-block-paragraph\">Ogljikovi hidrati so gorivo za va\u0161e telo, saj predstavljajo hiter in dostopen vir energije za delovanje telesa (tako mi\u0161ic kot tudi mo\u017eganov in ve\u010d). Najdemo jih v \u017eivilih, kot so kruh, ri\u017e, testenine, sadje in zelenjava.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-container-core-column-is-layout-da384c3e wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading has-text-align-left is-style-asterisk has-heading-font-family has-medium-font-size\" style=\"font-style:normal;font-weight:600\">Ma\u0161\u010dobe<\/h3>\n\n\n\n<p class=\"has-text-align-left has-heading-font-family has-medium-font-size wp-block-paragraph\">Ma\u0161\u010dobe&nbsp;si lahko zamislimo kot drva saj gorijo po\u010dasi in dolgo. Va\u0161e telo potrebuje dlje \u010dasa, da jih predela, zato so odli\u010dna oblika dolgotrajne energije. Ma\u0161\u010dobe se nahajajo v oljih, maslu, ore\u0161\u010dkih, semenih in mastnem mesu.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:26px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-heading-font-family has-small-font-size wp-block-paragraph\"><br><em>Veleu\u0161i\u0107, Jan. \u201cMakrohranila.\u201d \u0160portna klinika. Dostopno 12. oktobra 2024. https:\/\/www.sportnaklinika.si\/blog\/makrohranila.<\/em><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignfull is-nowrap is-layout-flex wp-container-core-group-is-layout-0da0b12e wp-block-group-is-layout-flex\" style=\"padding-top:var(--wp--preset--spacing--50);padding-right:var(--wp--preset--spacing--50);padding-bottom:var(--wp--preset--spacing--50);padding-left:var(--wp--preset--spacing--50)\">\n<figure class=\"wp-block-image alignwide size-full has-custom-border is-style-rounded is-style-rounded--9\"><img loading=\"lazy\" decoding=\"async\" width=\"884\" height=\"589\" src=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/7d4999489d1df5f8253a_62946641.jpg\" alt=\"\" class=\"wp-image-127\" style=\"border-radius:70px\" srcset=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/7d4999489d1df5f8253a_62946641.jpg 884w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/7d4999489d1df5f8253a_62946641-300x200.jpg 300w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/7d4999489d1df5f8253a_62946641-768x512.jpg 768w\" sizes=\"auto, (max-width: 884px) 100vw, 884px\" \/><\/figure>\n\n\n\n<div style=\"height:var(--wp--preset--spacing--30);width:0px\" aria-hidden=\"true\" class=\"wp-block-spacer wp-container-content-32e3a40d\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full is-resized has-custom-border is-style-rounded is-style-rounded--10\"><img loading=\"lazy\" decoding=\"async\" width=\"677\" height=\"389\" src=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/makrohranila2.webp\" alt=\"\" class=\"wp-image-128\" style=\"border-radius:100px;width:1021px;height:auto\" srcset=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/makrohranila2.webp 677w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/makrohranila2-300x172.webp 300w\" sizes=\"auto, (max-width: 677px) 100vw, 677px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignfull has-accent-5-background-color has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-36f65c2d wp-block-group-is-layout-constrained\" style=\"margin-top:0;margin-bottom:0;padding-top:var(--wp--preset--spacing--50);padding-right:var(--wp--preset--spacing--50);padding-bottom:var(--wp--preset--spacing--50);padding-left:var(--wp--preset--spacing--50)\">\n<div class=\"wp-block-group alignwide has-accent-5-background-color has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-90edb088 wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-group is-vertical is-content-justification-center is-layout-flex wp-container-core-group-is-layout-5ef3efcf wp-block-group-is-layout-flex\">\n<h2 class=\"wp-block-heading has-text-align-center is-style-asterisk\">Beljakovine<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n<\/div>\n\n\n\n<div style=\"height:var(--wp--preset--spacing--40)\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-189a6e74 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:40%\">\n<h3 class=\"wp-block-heading is-style-asterisk has-heading-font-family has-large-font-size\">Zakaj potrebujemo beljakovine<\/h3>\n\n\n\n<p class=\"has-heading-font-family has-medium-font-size wp-block-paragraph\">Gr\u0161ko &#8220;proteios&#8221; = Primaren. Njihova prva in temeljna naloga  je zagotovo njihova vloga v procesu rasti in razvoja. Najve\u010d beljakovin v na\u0161em telesu se nahaja v mi\u0161icah, kar pojasni pomembnost beljakovin pri&nbsp; gibanju. Naloga beljakovin je tudi nadome\u0161\u010danje po\u0161kodovanih in odmrlih celic, pripomorejo pa tudi k zdravim in trdnim kostem, zdravim organom, lasem, nohtom in ko\u017ei.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-image aligncenter size-full is-resized is-style-rounded is-style-rounded--11\"><img loading=\"lazy\" decoding=\"async\" width=\"615\" height=\"1000\" src=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/beljakovinska-zivila-615x1000-1.png\" alt=\"\" class=\"wp-image-131\" style=\"width:284px;height:auto\" srcset=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/beljakovinska-zivila-615x1000-1.png 615w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/beljakovinska-zivila-615x1000-1-185x300.png 185w\" sizes=\"auto, (max-width: 615px) 100vw, 615px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:var(--wp--preset--spacing--40)\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-189a6e74 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-image size-full is-style-rounded is-style-rounded--12\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"585\" src=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/28864f3417848edd4741bf57df254bd2-1024x585-1.png\" alt=\"\" class=\"wp-image-134\" srcset=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/28864f3417848edd4741bf57df254bd2-1024x585-1.png 1024w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/28864f3417848edd4741bf57df254bd2-1024x585-1-300x171.png 300w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/28864f3417848edd4741bf57df254bd2-1024x585-1-768x439.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:40%\">\n<h3 class=\"wp-block-heading is-style-asterisk has-heading-font-family has-large-font-size\">Koliko beljakovin potrebujemo<\/h3>\n\n\n\n<p class=\"has-heading-font-family has-small-font-size wp-block-paragraph\">Ve\u010dina odraslih potrebuje pribli\u017eno 0,75 g beljakovin na kilogram telesne te\u017ee na dan (za povpre\u010dno \u017eensko je to 45 g, za mo\u0161ke pa 55 g). To sta pribli\u017eno dve porciji mesa, rib, ore\u0161\u010dkov ali tofuja na dan. Kot vodilo naj se porcija beljakovin prilega va\u0161i dlani. Kaj pa aktivni <strong>\u0161portniki<\/strong>? Trenutni podatki ka\u017eejo, da bi morali fizi\u010dno aktivni posamezniki zau\u017eiti 1,2 do 2,0 grama na kilogram telesne te\u017ee. Zgornja meja tega vnosa beljakovin je priporo\u010dljiva za posameznike v obdobjih pogostej\u0161e vadbe in ve\u010dje intenzivnosti ter v obdobjih omejevanja kalorij za ohranjanje mi\u0161i\u010dne mase.&nbsp;                                                               <em>Becker Tyler, &#8220;Protein intake for athletes&#8221;, <a href=\"https:\/\/www.canr.msu.edu\/outreach\">Michigan State University Extension<\/a>. 14. februar 2017. <a href=\"https:\/\/www.canr.msu.edu\/news\/protein_intake_for_athletes\">https:\/\/www.canr.msu.edu\/news\/protein_intake_for_athletes<\/a><\/em><br><br><\/p>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-3a88641f wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-asterisk has-large-font-size\">Kje dobimo kvalitetne beljeakovine?<\/h3>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-3a88641f wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Beljakovine najdemo v razli\u010dnih virih. Ti viri so lahko \u017eivalski ali pa rastlinski. Pri \u017eivalih je to pusto meso(pi\u0161\u010dan\u010dje prsi, puran ali pa pusto goveje meso), najdemo jih v ribah, beljaku v jajcih in pa iz mle\u010dnih izdelkov kot so skuta, jogurt ali pa sir. Rastlinske vire beljakovin najdemo v ogromno stro\u010dnicah, ore\u0161\u010dkih in semenih, v tofuju ali pa v kvinoji.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lahko se pogovorimo tudi \u0161e o zelo popularnih pra\u0161kih pri \u0161portnikih. \u010ce ste kdaj bili v fitnesu, ste verjetno videli \u010dloveka, ki je me\u0161al napitek in ga spil. Verjetno so to bile sirotkine beljakovine (whey). Te so hitro prebavljiv vir beljakovin, ki se pogosto uporabljajo kot dopolnilo po treningu. Isti pra\u0161ki obstajajo seveda tudi vegeterijanski, ki so narejeni iz graha, ri\u017ea, konoplje ali pa soje.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized has-custom-border is-style-rounded is-style-rounded--13\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" src=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/whey-protein-1296x728-feature-1024x575.jpg\" alt=\"\" class=\"wp-image-143\" style=\"border-radius:100px;width:421px;height:auto\" srcset=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/whey-protein-1296x728-feature-1024x575.jpg 1024w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/whey-protein-1296x728-feature-300x169.jpg 300w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/whey-protein-1296x728-feature-768x431.jpg 768w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/whey-protein-1296x728-feature.jpg 1296w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignfull has-accent-background-color has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-36f65c2d wp-block-group-is-layout-constrained\" style=\"margin-top:0;margin-bottom:0;padding-top:var(--wp--preset--spacing--50);padding-right:var(--wp--preset--spacing--50);padding-bottom:var(--wp--preset--spacing--50);padding-left:var(--wp--preset--spacing--50)\">\n<div class=\"wp-block-group alignwide has-global-padding is-layout-constrained wp-container-core-group-is-layout-90edb088 wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-group is-vertical is-content-justification-center is-layout-flex wp-container-core-group-is-layout-5ef3efcf wp-block-group-is-layout-flex\">\n<h2 class=\"wp-block-heading has-text-align-center is-style-asterisk has-heading-font-family has-x-large-font-size\">Ogljikovi hidrati<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n<\/div>\n\n\n\n<div style=\"height:var(--wp--preset--spacing--40)\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-189a6e74 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:40%\">\n<h3 class=\"wp-block-heading has-text-align-left is-style-asterisk has-heading-font-family has-large-font-size\">Zakaj potrebujemo ogljikove hidrate<\/h3>\n\n\n\n<p class=\"has-heading-font-family has-medium-font-size wp-block-paragraph\"><br>Ogljikovi hidrati so klju\u010dni vir energije za telo in so pomembni za ve\u010dino osnovnih funkcij, zlasti pri \u0161portnikih in ljudeh z aktivnim \u017eivljenjskim slogom. Tukaj je nekaj glavnih razlogov, zakaj so ogljikovi hidrati potrebni: Primarni vir energije, telsna vzdr\u017eljivost in zmogljivost, regulacija krvnega sladkorja, podpora centralnega \u017eiv\u010dnega sistema, ohranjanje telesne mase, itd.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-image size-large has-custom-border is-style-rounded is-style-rounded--14\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/Diabetes-and-carbs-thumbnail-1024x683.jpg\" alt=\"\" class=\"wp-image-145\" style=\"border-style:none;border-width:0px;border-radius:100px\" srcset=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/Diabetes-and-carbs-thumbnail-1024x683.jpg 1024w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/Diabetes-and-carbs-thumbnail-300x200.jpg 300w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/Diabetes-and-carbs-thumbnail-768x512.jpg 768w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/Diabetes-and-carbs-thumbnail-1536x1024.jpg 1536w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/Diabetes-and-carbs-thumbnail-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:var(--wp--preset--spacing--40)\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-189a6e74 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<h3 class=\"wp-block-heading is-style-asterisk has-heading-font-family\">Kje najdemo OH?<\/h3>\n\n\n\n<p class=\"has-heading-font-family has-medium-font-size wp-block-paragraph\"><br>Raznolika hrana, bogata z ogljikovimi hidrati, je bistvena za uravnote\u017eeno prehrano, vendar je priporo\u010dljivo izbirati predvsem polnovredne vire ogljikovih hidratov (kot so polnozrnata \u017eita, sadje, zelenjava in stro\u010dnice) zaradi njihove hranilne vrednosti in vsebnosti vlaknin. Ogljikovi hidrati se nahajajo v \u0161tevilnih \u017eivilih, zlasti v rastlinskih, in so eden glavnih virov energije. Tukaj so glavne skupine \u017eivil, kjer najdemo ogljikove hidrate: \u017dita, sadje, zelenjava, stro\u010dnice, mle\u010dni izdelki in seveda tudi sladkor.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:40%\">\n<h3 class=\"wp-block-heading is-style-asterisk\">Koliko OH potrebujemo?<\/h3>\n\n\n\n<p class=\"has-heading-font-family has-medium-font-size wp-block-paragraph\">Odvisno od rutine treninga bi morali \u0161portniki \u010dez dan zau\u017eiti od 3 do 12 gramov ogljikovih hidratov na kilogram telesne te\u017ee. Ta odstotek je le smernica za oceno potreb po ogljikovih hidratih. Glede na dol\u017eino in vrsto treningov se mora \u0161portnikov vnos ogljikovih hidratov prilagoditi, pri \u010demer dalj\u0161i \u010dasi in intenzivnej\u0161i treningi odra\u017eajo ve\u010dje \u0161tevilo potrebnih gramov.                                <em>USADA, &#8220;Carbohydrates:The Master Fuel&#8221;. Dostopno 12. oktober 2024. <a href=\"https:\/\/www.usada.org\/athletes\/substances\/nutrition\/carbohydrates-the-master-fuel\/\">https:\/\/www.usada.org\/athletes\/substances\/nutrition\/carbohydrates-the-master-fuel\/<\/a><\/em><\/p>\n\n\n\n<p class=\"has-heading-font-family has-medium-font-size wp-block-paragraph\"><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignfull has-contrast-3-background-color has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-36f65c2d wp-block-group-is-layout-constrained\" style=\"margin-top:0;margin-bottom:0;padding-top:var(--wp--preset--spacing--50);padding-right:var(--wp--preset--spacing--50);padding-bottom:var(--wp--preset--spacing--50);padding-left:var(--wp--preset--spacing--50)\">\n<div class=\"wp-block-group alignwide has-global-padding is-layout-constrained wp-container-core-group-is-layout-90edb088 wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-group is-vertical is-content-justification-center is-layout-flex wp-container-core-group-is-layout-5ef3efcf wp-block-group-is-layout-flex\">\n<h2 class=\"wp-block-heading has-text-align-center is-style-asterisk has-heading-font-family has-x-large-font-size\">Ma\u0161\u010dobe<\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><\/p>\n<\/div>\n\n\n\n<div style=\"height:var(--wp--preset--spacing--40)\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-189a6e74 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:40%\">\n<h3 class=\"wp-block-heading is-style-asterisk has-heading-font-family has-large-font-size\">Zakaj potrebujem ma\u0161\u010dobe?<\/h3>\n\n\n\n<p class=\"has-heading-font-family has-medium-font-size wp-block-paragraph\"><br>Ma\u0161\u010dobe so pomemben del na\u0161e prehrane, saj imajo klju\u010dno vlogo pri ve\u010d telesnih funkcijah.&nbsp;<br>Ma\u0161\u010dobe so bogat vir energije, saj 1 gram ma\u0161\u010dobe vsebuje pribli\u017eno 9 kilokalorij, kar je ve\u010d kot dvakrat ve\u010d kot beljakovine ali ogljikovi hidrati. <br>Pri \u0161portnih aktivnostih z nizko do zmerno intenzivnostjo telo ve\u010dinoma \u010drpa energijo iz ma\u0161\u010dob, medtem ko se pri visoko intenzivnih aktivnostih uporaba ma\u0161\u010dob zmanj\u0161a v prid ogljikovim hidratom. <br>Ma\u0161\u010dobe v telesu delujejo tudi kot bla\u017eilec, ki \u0161\u010diti notranje organe pred udarci ali po\u0161kodbami, kar je \u0161e posebej pomembno pri \u0161portnikih, ki so izpostavljeni fizi\u010dnim naporom ali kontaktu.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-image size-large is-style-rounded is-style-rounded--15\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/GettyImages-1301412050-1024x683.webp\" alt=\"\" class=\"wp-image-197\" srcset=\"https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/GettyImages-1301412050-1024x683.webp 1024w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/GettyImages-1301412050-300x200.webp 300w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/GettyImages-1301412050-768x512.webp 768w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/GettyImages-1301412050-1536x1024.webp 1536w, https:\/\/web31241122.lab1.almamater.si\/wp-content\/uploads\/2024\/10\/GettyImages-1301412050-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:var(--wp--preset--spacing--40)\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-189a6e74 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<h3 class=\"wp-block-heading is-style-asterisk\">Kje najdemo ma\u0161\u010dobe?<\/h3>\n\n\n\n<p class=\"has-heading-font-family has-medium-font-size wp-block-paragraph\">Nenasi\u010dene ma\u0161\u010dobe, ki jih \u017eelimo zau\u017eiti v ve\u010dini najdemo v jedeh kot so olj\u010dno olje, avokadu, ore\u0161\u010dkih, v ribah kot so losos in tuna. V to kategorijo spadajo tudi omega-3 ma\u0161\u010dobe, ki so zelo koristne za srce in mo\u017egane. nasi\u010dene ma\u0161\u010dobe pa najdemo v maslu, siru, rde\u010dem mesu in mle\u010dnih izdelkih.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:40%\">\n<h3 class=\"wp-block-heading is-style-asterisk has-heading-font-family has-large-font-size\">Koliko ma\u0161\u010dob je zdravih?<\/h3>\n\n\n\n<p class=\"has-heading-font-family has-medium-font-size wp-block-paragraph\">Prehranske smernice ka\u017eejo na to, da vsak odrasel naj bi zau\u017eil 20 do 35 procentov dnevnih kalorij v obliki ma\u0161\u010dob. Seveda da nekoga, ki je zmerno ali celo zelo aktiven, lahko pomeni, da lahko zau\u017eije ve\u010d, da bi lahko energijo za aktivnost pokuril z ma\u0161\u010dobami. Ker poznamo nasi\u010dene in nenasi\u010dene ma\u0161\u010dobe, je seveda potrebno poudariti, da u\u017eivamo precej ve\u010d nenasi\u010denih ma\u0161\u010dob kot nasi\u010denih. Nasi\u010dene ma\u0161\u010dobe nam lahko povzro\u010dijo te\u017eave z holesterolom in z sr\u010dno-\u017eilnim sistemom na sploh.<\/p>\n\n\n\n<p class=\"has-heading-font-family has-medium-font-size wp-block-paragraph\"><em>Vasquez Isabel. Health: &#8220;How Much Fat Do You Need to Eat Per Day?&#8221;. 10.marec 2024. <a href=\"https:\/\/www.health.com\/how-many-grams-of-fat-per-day-8575275\">https:\/\/www.health.com\/how-many-grams-of-fat-per-day-8575275<\/a><\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignwide is-nowrap is-layout-flex wp-container-core-group-is-layout-3a88641f wp-block-group-is-layout-flex\">\n<p class=\"has-text-align-center has-heading-font-family has-large-font-size wp-block-paragraph\">Preberi ve\u010d o obrokih pred vadbo &#8212;-&gt;<\/p>\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 wp-element-button\" href=\"https:\/\/web31241122.lab1.almamater.si\/?page_id=200\">TUKAJ<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>MAKROHRANILA Energija, rast, razvoj in delovanje organov Makrohranila so osnovni gradniki na\u0161e prehrane, ki zagotavljajo energijo in klju\u010dna hranila za normalno delovanje telesa. Vsak obrok, ki ga zau\u017eijemo, je sestavljen iz treh glavnih vrst makrohranil: ogljikovih hidratov, beljakovin in ma\u0161\u010dob. Ta hranila so potrebna v ve\u010djih koli\u010dinah, zato jih imenujemo &#8220;makro&#8221;. Poleg energije so pomembna [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-78","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=\/wp\/v2\/pages\/78","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=78"}],"version-history":[{"count":30,"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=\/wp\/v2\/pages\/78\/revisions"}],"predecessor-version":[{"id":550,"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=\/wp\/v2\/pages\/78\/revisions\/550"}],"wp:attachment":[{"href":"https:\/\/web31241122.lab1.almamater.si\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=78"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}