{"id":56522,"date":"2021-08-23T00:52:14","date_gmt":"2021-08-22T23:52:14","guid":{"rendered":"https:\/\/radioljubuski.ba\/?p=56522"},"modified":"2021-08-23T00:52:15","modified_gmt":"2021-08-22T23:52:15","slug":"stalno-ste-umorni-imate-ceste-promjene-raspolozenja-i-probleme-s-kozom-i-kosom-ili-vam-cesto-oticu-noge-i-ruke-mozda-je-u-ovome-stvar","status":"publish","type":"post","link":"https:\/\/radioljubuski.ba\/index.php\/2021\/08\/23\/stalno-ste-umorni-imate-ceste-promjene-raspolozenja-i-probleme-s-kozom-i-kosom-ili-vam-cesto-oticu-noge-i-ruke-mozda-je-u-ovome-stvar\/","title":{"rendered":"Stalno ste umorni, imate \u010deste promjene raspolo\u017eenja i probleme s ko\u017eom i kosom ili vam \u010desto oti\u010du noge i ruke? Mo\u017eda je u ovome stvar"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Proteini su jedan od tri makronutrijenta (uz ugljikohidrate i masti) oko kojih nema puno dvojbe: svima su nam potrebni jer igraju iznimno va\u017enu ulogu u funkcioniranju organizma.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Od toga da smanjuju apetit, doprinose pove\u0107anju jakosti i zdravlju kostiju do ubrzavanja metabolizma i doprinosa mr\u0161avljenju i regulaciji krvnoga tlaka. Radi svega navedenoga, savjetuje se u svakom obroku imati odre\u0111enu koli\u010dinu proteina, a unos proteina ne bi smio biti ispod 10% od ukupnoga kalorijskoga unosa, pi\u0161e magazin&nbsp;<a href=\"https:\/\/www.fitness.com.hr\/prehrana\/nutricionizam\/7-znakova-manjka-proteina.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">Fitness<\/a>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Razli\u010diti su izvori proteina, od namirnica \u017eivotinjskoga porijekla, poput mesa, ribe, jaja i mlije\u010dnih proizvoda, do grahorica i ora\u0161astih plodova.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No, kako prepoznati unosite li dovoljno proteina? Obratite pozornost na znakove koje vam tijelo \u0161alje, a koji mogu biti znak preniskog unosa proteina:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Oticanje<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ovo je jedan od naj\u010de\u0161\u0107ih znakova manjka proteina, a naj\u010de\u0161\u0107e se doga\u0111a u podru\u010dju ruku, nogu, abdomena i dlanova. Naime, izme\u0111u ostaloga, proteini sudjeluju i u sprje\u010davanju nakupljanja vode u organizmu. No, kako oticanje mo\u017ee biti znak i drugih zdravstvenih tegoba, svakako se posavjetujte s lije\u010dnikom oko ovog stanja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Promjene raspolo\u017eenja<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u0161 mozak koristi kemikalije nazvane neurotransmiteri za prijenos informacija izme\u0111u stanica. Mnogi od ovih neurotransmitera izra\u0111eni su od aminokiselina koje su gradivni blokovi proteina. Dakle, nedostatak proteina u va\u0161oj prehrani mogao bi zna\u010diti da va\u0161e tijelo ne mo\u017ee proizvesti dovoljno tih neurotransmitera, a to bi promijenilo na\u010din rada va\u0161eg mozga. Na primjer, s niskim razinama dopamina i serotonina mo\u017eete se osje\u0107ati depresivno ili pretjerano agresivno.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Problemi s ko\u017eom, noktima i kosom<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ko\u017ea, kosa i nokti su izgra\u0111eni od proteina poput elastina, kolagena i keratina. Kad ih tijelo ne mo\u017ee stvoriti, mogli biste imati lomljivu ili prorije\u0111enu kosu, suhu i perutavu ko\u017eu te duboke neravnine na noktima. Naravno, va\u0161a prehrana nije jedini mogu\u0107i uzrok, ali o tome treba razmisliti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. Slabost i umor<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Istra\u017eivanja pokazuju da samo tjedan dana preniskoga unosa proteina mo\u017ee utjecati na mi\u0161i\u0107e odgovorne za va\u0161e dr\u017eanje i kretanje, osobito ako imate 55 ili vi\u0161e godina. S vremenom, zbog nedostatka proteina mo\u017eete izgubiti mi\u0161i\u0107nu masu, \u0161to zauzvrat smanjuje snagu, ote\u017eava odr\u017eavanje ravnote\u017ee i usporava metabolizam. Tako\u0111er, prenizak unos proteina mo\u017ee dovesti do anemije, stanja u kojem stanice ne dobivaju dovoljno kisika, \u0161to vas \u010dini umornima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. U\u010destala glad<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Proteini su najzasitniji nutrijent pa njihov prenizak unos mo\u017ee biti odgovoran za osje\u0107aj gladi. Stoga, ako ste i nakon obroka gladni, razmislite o tome da poja\u010date unos proteina.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. Sporo zarastanje rana<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Osobe koje imaju nizak unos proteina \u010desto bilje\u017ee da im rane i ogrebotine jako sporo zacjeljuju. Razlog tome mo\u017ee biti u smanjenoj produkciji kolagena koji je neophodan za zacjeljivanje rana, a nalazimo ga (osim u ko\u017ei) i u vezivnim tkivima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7. U\u010destalo pobolijevanje<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aminokiseline u ljudskoj krvi poma\u017eu imunolo\u0161kom sustavu u stvaranju antitijela koja aktiviraju bijela krvna zrnca u borbi protiv virusa, bakterija i toksina. Proteini su potrebni za probavu i apsorpciju drugih hranjivih tvari koje sudjeluju u odr\u017eavanju zdravlja. Postoje i dokazi da proteini mogu promijeniti razinu &#8220;dobrih&#8221; bakterija u crijevima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Iako ve\u0107ina populaciju uspijeva unijeti dovoljne koli\u010dine proteina, ukoliko se sporta\u0161 vodite ra\u010duna o tome da su va\u0161i zahtjevi pove\u0107ani pa i unos proteina trebate poja\u010dati i prilagoditi potrebama va\u0161eg organizma. Oko potrebne koli\u010dine proteina posavjetujte se s nutricionistom koji \u0107e vam odrediti unos prema potrebama, ciljevima i drugim faktorima koji na te potrebe utje\u010du, pi\u0161e magazin&nbsp;<a href=\"https:\/\/www.fitness.com.hr\/prehrana\/nutricionizam\/7-znakova-manjka-proteina.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">Fitness<\/a>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>\u0160to su bjelan\u010devine?<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Bjelan\u010devine&nbsp;ili&nbsp;proteini&nbsp;(gr\u010d.&nbsp;\u03c0\u03c1\u03ce\u03c4\u03b5\u1fd6\u03bf\u03c2:&nbsp;prvorazredan), makromolekule koje se nalaze u svim \u017eivim organizmima i od prvorazredne su va\u017enosti za sve funkcije \u017eive stanice, navodi Hrvatska enciklopedija Leksikografskog zavoda Miroslav Krle\u017ea.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Bjelan\u010devine kataliziraju reakcije u \u017eivom organizmu, slu\u017ee za pohranu i prijenos manjih molekula i iona, za pokretanje mi\u0161i\u0107a, za obranu organizma (protutijela) te obavljaju mnoge druge vitalne funkcije. \u010cak i najjednostavnija bakterijska stanica sadr\u017eava oko tisu\u0107u, a ljudski organizam vi\u0161e od sto tisu\u0107a razli\u010ditih vrsta bjelan\u010devina.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>U gra\u0111u bjelan\u010devina ulazi dvadeset razli\u010ditih gradivnih jedinica,&nbsp;aminokiselina, me\u0111usobno spojenih peptidnom vezom u lance od nekoliko desetaka do mnogo tisu\u0107a aminokiselina.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Biljke mogu sintetizirati sve aminokiseline iz anorganskih tvari. \u017divotinje i ljudi ne mogu sintetizirati neke esencijalne aminokiseline, pa kao izvor za izgradnju vlastitih bjelan\u010devina moraju uzimati biljne ili \u017eivotinjske bjelan\u010devine (npr. iz mesa, mlijeka, sira, jaja, graha, le\u0107e, soje) i razgraditi ih u svojem probavnom traktu.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Slobodne aminokiseline krvotokom dospijevaju u citoplazmu stanica, gdje se bjelan\u010devine sintetiziraju na ribosomima koji su \u00bbprogramirani\u00ab kopijama gena \u2013 molekulama glasni\u010dke ribonukleinske kiseline (mRNK). Tako nastaju nove bjelan\u010devine, kojima je struktura geneti\u010dkom \u0161ifrom zapisana u genima pojedinih biljnih, \u017eivotinjskih i drugih vrsta.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>PI\u0160E&nbsp;<\/strong>PSD<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Proteini su jedan od tri makronutrijenta (uz ugljikohidrate i masti) oko kojih nema puno dvojbe: svima su nam potrebni jer igraju iznimno va\u017enu ulogu u funkcioniranju organizma. Od toga da smanjuju apetit, doprinose pove\u0107anju jakosti i zdravlju kostiju do ubrzavanja metabolizma i doprinosa mr\u0161avljenju i regulaciji krvnoga tlaka. Radi svega navedenoga, savjetuje se u svakom [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":56523,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-56522","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bihiregija"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stalno ste umorni, imate \u010deste promjene raspolo\u017eenja i probleme s ko\u017eom i kosom ili vam \u010desto oti\u010du noge i ruke? Mo\u017eda je u ovome stvar - RADIO LJUBU\u0160KI<\/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:\/\/radioljubuski.ba\/index.php\/2021\/08\/23\/stalno-ste-umorni-imate-ceste-promjene-raspolozenja-i-probleme-s-kozom-i-kosom-ili-vam-cesto-oticu-noge-i-ruke-mozda-je-u-ovome-stvar\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stalno ste umorni, imate \u010deste promjene raspolo\u017eenja i probleme s ko\u017eom i kosom ili vam \u010desto oti\u010du noge i ruke? Mo\u017eda je u ovome stvar - RADIO LJUBU\u0160KI\" \/>\n<meta property=\"og:description\" content=\"Proteini su jedan od tri makronutrijenta (uz ugljikohidrate i masti) oko kojih nema puno dvojbe: svima su nam potrebni jer igraju iznimno va\u017enu ulogu u funkcioniranju organizma. Od toga da smanjuju apetit, doprinose pove\u0107anju jakosti i zdravlju kostiju do ubrzavanja metabolizma i doprinosa mr\u0161avljenju i regulaciji krvnoga tlaka. 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