{"id":76529,"date":"2025-09-11T12:24:09","date_gmt":"2025-09-11T10:24:09","guid":{"rendered":"https:\/\/covermagazin.com\/?p=76529"},"modified":"2025-09-11T12:24:09","modified_gmt":"2025-09-11T10:24:09","slug":"razumijevanje-unosa-kalorija-u-odnosu-na-sagorijevanje-kalorija","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=76529","title":{"rendered":"Razumijevanje unosa kalorija u odnosu na sagorijevanje kalorija"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2025\/09\/Razumijevanje-unosa-kalorija-u-odnosu-na-sagorijevanje-kalorija-1024x683.jpg\" alt=\"\" class=\"wp-image-76530\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2025\/09\/Razumijevanje-unosa-kalorija-u-odnosu-na-sagorijevanje-kalorija-1024x683.jpg 1024w, https:\/\/covermagazin.com\/wp-content\/uploads\/2025\/09\/Razumijevanje-unosa-kalorija-u-odnosu-na-sagorijevanje-kalorija-382x255.jpg 382w, https:\/\/covermagazin.com\/wp-content\/uploads\/2025\/09\/Razumijevanje-unosa-kalorija-u-odnosu-na-sagorijevanje-kalorija-768x512.jpg 768w, https:\/\/covermagazin.com\/wp-content\/uploads\/2025\/09\/Razumijevanje-unosa-kalorija-u-odnosu-na-sagorijevanje-kalorija-150x100.jpg 150w, https:\/\/covermagazin.com\/wp-content\/uploads\/2025\/09\/Razumijevanje-unosa-kalorija-u-odnosu-na-sagorijevanje-kalorija.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Razumijevanje unosa kalorija u odnosu na sagorijevanje kalorija<\/h2>\n\n\n\n<p>Energetska bilanca \u010dini temelj upravljanja tjelesnom te\u017einom: kada je <a href=\"https:\/\/www.prisjetimo.covermagazin.com\/?p=772\">unos energije<\/a> jednak <a href=\"https:\/\/covermagazin.com\/?page_id=30014\">potro\u0161nji<\/a>, te\u017eina ostaje stabilna. Suprotno tome, konzumiranje vi\u0161e kalorija nego \u0161to je sagorjelo dovodi do debljanja, dok sagorijevanje vi\u0161e nego \u0161to je potro\u0161eno rezultira gubitkom te\u017eine.<\/p>\n\n\n\n<p><strong>Ukupna potro\u0161nja energije (TEE) sastoji se od tri glavne komponente:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Metabolizam u mirovanju (RMR) &#8211; energija koja se koristi dok je tijelo u mirovanju<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Toplinski u\u010dinak hrane (TEF) &#8211; energija potrebna za probavu<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tjelesna aktivnost &#8211; energija koja se tro\u0161i kretanjem<\/li>\n<\/ul>\n\n\n\n<p>TEF obi\u010dno \u010dini pribli\u017eno 10% dnevne potro\u0161nje energije. <\/p>\n\n\n\n<p>Posljedi\u010dno, kada se dnevno unosi 2000 kalorija, otprilike 200 kalorija koristi se za probavu, apsorpciju i transport hranjivih tvari. To obja\u0161njava za\u0161to navodna &#8220;hrana s negativnim kalorijama&#8221; ne mo\u017ee stvoriti energetski deficit samo kroz probavu.<\/p>\n\n\n\n<p>Tjelesni probavni sustav razgra\u0111uje hranu na manje komponente mehani\u010dkim procesima (\u017evakanje, mije\u0161anje) i kemijskim procesima (probavni enzimi, kiseline). Proteini se razgra\u0111uju na aminokiseline, masti na masne kiseline i glicerol, a ugljikohidrati na jednostavne \u0161e\u0107ere. Osim toga, ovi procesi zahtijevaju odre\u0111enu energiju, ali nedovoljno da negiraju kalorije koje daje sama hrana.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Toplinski u\u010dinak ugljikohidrata, masti i proteina<\/h3>\n\n\n\n<p>Toplinski u\u010dinak zna\u010dajno varira izme\u0111u makronutrijenata. Proteini zahtijevaju znatno vi\u0161e energije za probavu, s TEF-om od 20-30% kalorijskog sadr\u017eaja. To zna\u010di da ako unosite 100 kalorija iz proteina, va\u0161e tijelo koristi 20-30 kalorija za probavu, ostavljaju\u0107i neto dobitak od 70-80 kalorija.<\/p>\n\n\n\n<p>Za usporedbu, ugljikohidrati imaju TEF od 5-10%, dok masti imaju najni\u017ei od 0-3%[41]. Nadalje, sustavni pregled pokazao je da se za svakih dodatnih 24 kcal pove\u0107anja unosa energije, TEF pove\u0107ao za samo 0,26 kcal\/dan. Ove vrijednosti pokazuju za\u0161to \u010dak ni vrlo niskokalori\u010dna hrana ne mo\u017ee imati negativan kalorijski utjecaj.<\/p>\n\n\n\n<p>Prerada hrane tako\u0111er utje\u010de na TEF. Cjelovita, manje prera\u0111ena hrana u prosjeku zahtijeva 46,8% vi\u0161e energije za probavu u usporedbi s visoko prera\u0111enim kolegama. U biti, konzumiranje istog broja kalorija iz cjelovite hrane rezultira manje neto kalorija nego iz prera\u0111ene hrane.<\/p>\n\n\n\n<p>Nekoliko \u010dimbenika utje\u010de na TEF izvan sastava makronutrijenata, uklju\u010duju\u0107i dob, tjelesnu aktivnost, veli\u010dinu obroka i energetski sadr\u017eaj. Na primjer, mu\u0161ki sudionici i pojedinci s normalnim indeksom tjelesne mase obi\u010dno pokazuju vi\u0161e vrijednosti TEF-a. \u0160tovi\u0161e, ukupni energetski sadr\u017eaj obroka varijabla je koja je najja\u010de povezana s TEF-om, dok je koli\u010dina lipida u obrocima dosljedno i negativno povezana s TEF-om.<\/p>\n\n\n\n<p>Sastav obroka igra klju\u010dnu ulogu u potro\u0161nji energije, a visokoproteinska dijeta pokazuje ve\u0107u ukupnu dnevnu potro\u0161nju energije u usporedbi s alternativama s niskim udjelom proteina. U cjelini, razumijevanje ovih nijansi poma\u017ee objasniti za\u0161to pojednostavljeni koncept &#8220;negativne kalorijske hrane&#8221; ne podnosi znanstveno ispitivanje.<\/p>\n\n\n\n<p>Vezano:<\/p>\n\n\n\n<p><a href=\"https:\/\/www.prisjetimo.covermagazin.com\/?p=772\">\u0160to je kalorija i kako brojati kalorije?<\/a><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-prisjetimo-se wp-block-embed-prisjetimo-se\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"GhXB9erGRA\"><a href=\"https:\/\/www.prisjetimo.covermagazin.com\/?p=772\">\u0160to je kalorija i kako brojati kalorije?<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;\u0160to je kalorija i kako brojati kalorije?&#8221; &#8212; Prisjetimo se\" src=\"https:\/\/www.prisjetimo.covermagazin.com\/?p=772&#038;embed=true#?secret=C6R56vQGUn#?secret=GhXB9erGRA\" data-secret=\"GhXB9erGRA\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><a href=\"https:\/\/covermagazin.com\/?page_id=30014\">Potro\u0161nja kalorija po aktivnostima  <\/a><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"TnKRiap95Y\"><a href=\"https:\/\/covermagazin.com\/?page_id=30014\">Potro\u0161nja kalorija po aktivnostima<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Potro\u0161nja kalorija po aktivnostima&#8221; &#8212; COVER magazin.com  \" src=\"https:\/\/covermagazin.com\/?page_id=30014&#038;embed=true#?secret=FdaVOTsuE6#?secret=TnKRiap95Y\" data-secret=\"TnKRiap95Y\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><a href=\"https:\/\/covermagazin.com\/?p=75771\">Hrana s negativnim kalorijama mit ili istina: Sagorijeva li neka hrana zapravo vi\u0161e nego \u0161to daje?<\/a><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"16X43O9bZN\"><a href=\"https:\/\/covermagazin.com\/?p=75771\">Hrana s negativnim kalorijama mit ili istina:  Sagorijeva li neka hrana zapravo vi\u0161e nego \u0161to daje?<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Hrana s negativnim kalorijama mit ili istina:  Sagorijeva li neka hrana zapravo vi\u0161e nego \u0161to daje?&#8221; &#8212; COVER magazin.com  \" src=\"https:\/\/covermagazin.com\/?p=75771&#038;embed=true#?secret=6rCdmnFQJF#?secret=16X43O9bZN\" data-secret=\"16X43O9bZN\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><a href=\"https:\/\/covermagazin.com\/?p=73967\">Kalorijski deficit bez ra\u010dunanja kalorija <\/a><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"DZ6BGVr1uX\"><a href=\"https:\/\/covermagazin.com\/?p=73967\">Kalorijski deficit bez ra\u010dunanja kalorija<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Kalorijski deficit bez ra\u010dunanja kalorija&#8221; &#8212; COVER magazin.com  \" src=\"https:\/\/covermagazin.com\/?p=73967&#038;embed=true#?secret=Gy0E1cWAPy#?secret=DZ6BGVr1uX\" data-secret=\"DZ6BGVr1uX\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Razumijevanje unosa kalorija u odnosu na sagorijevanje kalorija Energetska bilanca \u010dini temelj upravljanja tjelesnom te\u017einom: kada je unos energije jednak potro\u0161nji, te\u017eina ostaje stabilna. Suprotno tome, konzumiranje vi\u0161e kalorija nego \u0161to je sagorjelo dovodi do debljanja, dok sagorijevanje vi\u0161e nego \u0161to je potro\u0161eno rezultira gubitkom te\u017eine. Ukupna potro\u0161nja energije (TEE) sastoji se od tri glavne [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":76530,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[15],"tags":[574,595],"class_list":["post-76529","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zanimljivo","tag-kalorijski-deficit","tag-potrosnja-kalorija"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/76529","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=76529"}],"version-history":[{"count":1,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/76529\/revisions"}],"predecessor-version":[{"id":76531,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/76529\/revisions\/76531"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/76530"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=76529"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=76529"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=76529"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}