{"id":21465,"date":"2013-10-16T05:00:52","date_gmt":"2013-10-16T03:00:52","guid":{"rendered":"http:\/\/hudo.com\/si\/2013\/10\/16\/informacija-ki-ti-bo-pomagala-shujsati\/"},"modified":"2013-10-16T05:00:52","modified_gmt":"2013-10-16T03:00:52","slug":"informacija-ki-ti-bo-pomagala-shujsati","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/informacija-ki-ti-bo-pomagala-shujsati\/","title":{"rendered":"Informacija, ki ti bo pomagala shuj\u0161ati"},"content":{"rendered":"<p><a href=\"http:\/\/www.moski.si\/sodoben-moski\/moje-zdravje\/informacija-ki-ti-bo-pomagala-shujsati\/galerija\/img-180681348\/\" rel=\"attachment wp-att-178526\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-178526\" title=\"180681348\" src=\"http:\/\/www.moski.si\/wp-content\/uploads\/2013\/10\/informacija-za-hujsanje-660x439.jpg\" alt=\"\" width=\"660\" height=\"439\" \/><\/a><\/p>\n<p>Res je, da se redimo zato, ker zau\u017eijemo preve\u010d hrane, glede na na\u0161e potrebe, ali po doma\u010de, pojemo preve\u010d kalorij. \u010ce \u017eelimo shuj\u0161ati, moramo vnos hrane zmanj\u0161ati. Vendar pa je pri tem procesu dobro poznati \u0161e nekaj dejstev o tem, kako deluje na\u0161a presnova, saj bomo tako la\u017ee sestavljali svoj dietni jedilnik.<\/p>\n<h2>Termi\u010dni u\u010dinek hrane<\/h2>\n<p>Termi\u010dni u\u010dinek hrane je koli\u010dina energije, ki je potrebna za procese prebave, absorbcije in presnove hranilnih snovi ter energija, ki jo \u017eiv\u010devje porabi za uravnavanje metabolizma. Med tremi glavnimi skupinami hranilnih snovi (ma\u0161\u010dobe, beljakovine in ogljikovi hidrati) imajo najve\u010dji termi\u010dni u\u010dinek beljakovine. To je razlog, zakaj so beljakovine klju\u010dne v dietni prehrani &#8211; 100 kalorij beljakovin in 100 kalorij ogljikovih hidratov na\u0161emu telesu namre\u010d ne dajo enako koli\u010dino energije (torej ne &#8216;redijo&#8217; enako).<\/p>\n<h2>Dele\u017e kalorij, ki jih izkoristimo<\/h2>\n<p>Zaradi kemijske sestave prehranske vlaknine uvr\u0161\u010damo med ogljikove hidrate, \u010deprav jih telo ne more prebaviti in zato od njih ne dobimo energije. Gram vlaknin ima tako 4 kalorije (to je energija, ki se sprosti s se\u017eigom snovi), a na\u0161e telo jih ni sposobno &#8216;se\u017egati&#8217;. Ko si ogledamo kalorijsko vrednost \u017eivil z visokim dele\u017eem vlaknin, moramo zato upo\u0161tevati, da dela teh kalorij ne bomo izkoristili. Fi\u017eol, denimo, vsebuje skoraj za tretjino svoje mase vlaknin, kar pomeni, da z zau\u017eitjem 300-kalorijske porcije fi\u017eola (po tabelah kalori\u010dne vrednosti \u017eivil), dobimo le 200 kalorij, saj jih bomo 100 izlo\u010dili neprebavljenih.<\/p>\n<p>Kalori\u010dna vrednost \u017eivil, ki jo najdemo na embala\u017eah in v raznih tabelah, je zelo koristna informacija, nikakor pa ni edini dejavnik pri sestavljanju dietnega jedilnika, saj ne zajema \u0161ir\u0161ega konteksta prebave in presnove. S poznavanjem termi\u010dnega u\u010dinka \u017eivil in vsebnosti vlaknin bomo tako huj\u0161ali la\u017eje (ker ne bomo la\u010dni) in bolj zdravo.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pri huj\u0161anju se pogosto preve\u010d osredoto\u010damo zgolj na kalorijsko vrednost \u017eivil, pri tem pa spregledamo dve pomembni dejstvi<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1592,1678,1456,1457,2538,4327,1679],"source":[1549,1518],"supertag":[5316],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Informacija, ki ti bo pomagala shuj\u0161ati - Hudo Slovenija<\/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:\/\/hudo.com\/si\/zdrav-duh-telo\/informacija-ki-ti-bo-pomagala-shujsati\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Informacija, ki ti bo pomagala shuj\u0161ati - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Pri huj\u0161anju se pogosto preve\u010d osredoto\u010damo zgolj na kalorijsko vrednost \u017eivil, pri tem pa spregledamo dve pomembni dejstvi\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/informacija-ki-ti-bo-pomagala-shujsati\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Slovenija\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/hudo.si\" \/>\n<meta property=\"article:published_time\" content=\"2013-10-16T03:00:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/informacija-za-hujsanje.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"725\" \/>\n\t<meta property=\"og:image:height\" content=\"483\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hudo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:site\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"hudo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuti\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/informacija-ki-ti-bo-pomagala-shujsati\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/informacija-ki-ti-bo-pomagala-shujsati\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Informacija, ki ti bo pomagala shuj\u0161ati\",\"datePublished\":\"2013-10-16T03:00:52+00:00\",\"dateModified\":\"2013-10-16T03:00:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/informacija-ki-ti-bo-pomagala-shujsati\/\"},\"wordCount\":321,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"beljakovine\",\"hranilne snovi\",\"huj\u0161anje\",\"kalorije\",\"ma\u0161\u010dobe\",\"vlaknine\",\"zdrava hrana\"],\"articleSection\":[\"Zdrav duh &amp; 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