{"id":195711,"date":"2026-08-09T07:50:45","date_gmt":"2026-08-09T05:50:45","guid":{"rendered":"https:\/\/zosradio.ba\/?p=195711"},"modified":"2026-08-09T07:50:45","modified_gmt":"2026-08-09T05:50:45","slug":"koje-je-najbolje-vrijeme-za-vas-najobilniji-obrok-u-danu","status":"publish","type":"post","link":"https:\/\/zosradio.ba\/index.php\/2026\/08\/09\/koje-je-najbolje-vrijeme-za-vas-najobilniji-obrok-u-danu\/","title":{"rendered":"Koje je najbolje vrijeme za va\u0161 najobilniji obrok u danu"},"content":{"rendered":"

Ako \u017eelite osje\u0107ati vi\u0161e energije i spremno se suo\u010diti sa svakodnevnim obavezama – bez stalnog oslanjanja na \u0161oljicu za \u0161oljicom kafe – mo\u017eda je vrijeme da preispitate kada unosite najvi\u0161e kalorija.<\/strong><\/p>\n

Iako mnogi ljudi obimne obroke ostavljaju za ru\u010dak, nutricionisti i zdravstveni stru\u010dnjaci preporu\u010duju suprotan pristup: unosite ve\u0107i dio dnevnog kalorijskog unosa u jutarnjim satima kako biste osigurali stabilan nivo energije tokom \u010ditavog dana.<\/p>\n

“Mnogi ljudi preska\u010du doru\u010dak ili ne jedu dovoljno ujutro, bilo da poku\u0161avaju u\u0161tedjeti kalorije ili su u \u017eurbi. Me\u0111utim, izbalansiran i dovoljno obiman doru\u010dak pru\u017ea stabilnu energiju tokom jutra, a mo\u017ee pozitivno utjecati i na to kako \u0107ete se osje\u0107ati u nastavku dana”, objasnila je nutricionistica Sarah Gold Anzlovar za\u00a0Eating Well<\/a>.<\/p>\n

Iako tradicionalne navike \u010desto diktiraju lagan doru\u010dak i obilnu ve\u010deru, u nastavku donosimo klju\u010dne razloge za\u0161to bi stru\u010dnjaci radije izabrali obilniji obrok na po\u010detku dana.<\/p>\n

Tijelo ujutro efikasnije razgra\u0111uje glukozu<\/h4>\n

Efikasnost pretvaranja hrane u energiju uveliko zavisi od sposobnosti organizma da glukozu iz krvotoka prenese u \u0107elije. Prema rije\u010dima nutricionistice Talije Follador, taj proces najbolje funkcioni\u0161e u prvim satima nakon bu\u0111enja.<\/p>\n

“Ljudsko tijelo je obi\u010dno najosjetljivije na inzulin upravo ujutro”, isti\u010de Follador za Eating Well.<\/p>\n

Cirkadijalni ritam – unutra\u0161nji biolo\u0161ki sat koji reguli\u0161e ciklus spavanja i budnosti – tako\u0111e ima va\u017enu ulogu u tome kako organizam prera\u0111uje hranu. Istra\u017eivanja potvr\u0111uju da je osjetljivost na inzulin najve\u0107a ujutro te da postepeno opada tokom dana. To zna\u010di da je organizam znatno spremniji za preradu ve\u0107eg obroka u jutarnjim nego u ve\u010dernjim satima.<\/p>\n

S druge strane, obilni obroci kasno uve\u010de povezani su sa poreme\u0107ajem cirkadijalnog ritma, lo\u0161ijom kvalitetom sna i pove\u0107anim rizikom od promjena raspolo\u017eenja, \u0161to direktno utje\u010de na osje\u0107aj hroni\u010dnog umora tokom narednog dana.<\/p>\n

Bolja koncentracija i vi\u0161e energije<\/h4>\n

Zahvaljuju\u0107i unutra\u0161njim rezervama energije, ljudsko tijelo mo\u017ee funkcionisati ujutro \u010dak i ako niste jeli satima. Me\u0111utim, redovno preskakanje doru\u010dka ili nedovoljan unos hrane mo\u017ee dovesti do padova energije kako dan odmi\u010de.<\/p>\n

“Unos ve\u0107ine kalorija u kasnijim satima ne pru\u017ea tijelu energiju koja mu je potrebna za optimalno funkcionisanje tokom dana”, navodi Follador.<\/p>\n

Kada dan zapo\u010dnete obilnijim i izbalansiranim doru\u010dkom, obezbje\u0111ujete gorivo za mozak i tijelo. Budu\u0107i da mozak kao primarni izvor energije koristi glukozu, obrok koji kombinuje slo\u017eene ugljene hidrate i proteine poma\u017ee u odr\u017eavanju pa\u017enje i pam\u0107enja satima nakon jela. Pored toga, studije pokazuju da su osobe koje redovno doru\u010dkuju tokom dana fizi\u010dki aktivnije od onih koje preska\u010du ovaj obrok.<\/p>\n

Ve\u0107a potro\u0161nja kalorija tokom probave<\/h4>\n

Vrijeme konzumiranja obroka mo\u017ee utjecati i na to koliko kalorija tijelo sagori tokom same digestije. Istra\u017eivanja ukazuju na to da organizam tro\u0161i vi\u0161e energije na preradu velikog obroka ujutro nego na obradu istog takvog obroka pojedenog u kasnijim satima.<\/p>\n

Ova pove\u0107ana potro\u0161nja energije u jutarnjim satima pripisuje se boljoj efikasnosti probavnih funkcija – koje su djelimi\u010dno vo\u0111ene cirkadijalnim ritmom – kao i efikasnijem metabolizmu glukoze.<\/p>\n

Manji osje\u0107aj gladi tokom dana<\/h4>\n

Produktivan dan lako mo\u017ee pokvariti iznenadan i jak osje\u0107aj gladi. Unos ve\u0107eg obroka ranije u toku dana poma\u017ee u odr\u017eavanju osje\u0107aja sitosti tokom du\u017eeg perioda.<\/p>\n

Nau\u010dni podaci pokazuju da preskakanje doru\u010dka mo\u017ee pove\u0107ati glad utjecajem na hormone koji reguli\u0161u apetit i osje\u0107aj sitosti.<\/p>\n

Osobe koje najve\u0107i dio kalorija unesu u prvim satima dana prijavljuju znatno ni\u017ei nivo gladi tokom ostatka dnevnoga ciklusa u odnosu na one \u010diji se obroci uglavnom baziraju na poslijepodnevnim i ve\u010dernjim satima, pi\u0161e Klix.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Ako \u017eelite osje\u0107ati vi\u0161e energije i spremno se suo\u010diti sa svakodnevnim obavezama – bez stalnog oslanjanja na \u0161oljicu za \u0161oljicom kafe – mo\u017eda je vrijeme da preispitate kada unosite najvi\u0161e kalorija. Iako mnogi ljudi obimne obroke ostavljaju za ru\u010dak, nutricionisti i zdravstveni stru\u010dnjaci preporu\u010duju suprotan pristup: unosite ve\u0107i dio dnevnog kalorijskog unosa u jutarnjim satima […]<\/p>\n","protected":false},"author":3,"featured_media":186634,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[86],"tags":[1519],"class_list":["post-195711","post","type-post","status-publish","format-standard","has-post-thumbnail","category-magazin","tag-zdrava-ishrana"],"acf":[],"yoast_head":"\nKoje je najbolje vrijeme za va\u0161 najobilniji obrok u danu<\/title>\n<meta name=\"description\" content=\"Ako \u017eelite osje\u0107ati vi\u0161e energije i spremno se suo\u010diti sa svakodnevnim obavezama - bez stalnog oslanjanja na \u0161oljicu za \u0161oljicom kafe - mo\u017eda je vrijeme\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/zosradio.ba\/index.php\/2026\/08\/09\/koje-je-najbolje-vrijeme-za-vas-najobilniji-obrok-u-danu\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Koje je najbolje vrijeme za va\u0161 najobilniji obrok u danu\" \/>\n<meta property=\"og:description\" content=\"Ako \u017eelite osje\u0107ati vi\u0161e energije i spremno se suo\u010diti sa svakodnevnim obavezama - 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