{"id":1715,"date":"2011-01-11T21:39:55","date_gmt":"2011-01-11T20:39:55","guid":{"rendered":"http:\/\/www.zdravstvena.info\/vsznj\/?p=1715"},"modified":"2011-02-17T21:17:38","modified_gmt":"2011-02-17T20:17:38","slug":"ocena-dnevnih-energijskih-potreb","status":"publish","type":"post","link":"https:\/\/www.zdravstvena.info\/vsznj\/ocena-dnevnih-energijskih-potreb\/","title":{"rendered":"Ocena stanja hranjenosti ter normativi za vnos energije in makrohranil  za zdrave odrasle osebe"},"content":{"rendered":"<p><strong><em><img loading=\"lazy\" decoding=\"async\" class=\"attachment wp-att-1716 alignleft\" src=\"http:\/\/www.zdravstvena.info\/vsznj\/wp-content\/uploads\/2011\/01\/prehranjevanje-prehranjevalne-navade.thumbnail.jpg\" alt=\"\" width=\"218\" height=\"124\" \/>Ocena prehranjevalnih navad in ocenitev stanja prehranjenosti<br \/>\n<\/em><\/strong><\/p>\n<p>Za oceno prehranjevalnih navad  posameznika se poslu\u017eujemo izpolnjevanja prehranskega dnevnika. V prehranski  dnevnik posameznik vsaj tri dni (optimalno 1 teden) bele\u017ei \u010das obrokov,  koli\u010dino in vrsto posameznega \u017eivila, ki sestavlja obrok oz. prigrizek  in \u010das trajanja ter vrsto telesne aktivnosti.<\/p>\n<p><!--more--><\/p>\n<p>Na podlagi izpolnjenega prehranskega dnevnika (primer v prilogi) program svetuje  posamezniku postopne spremembe prehranjevalnih navad:<\/p>\n<p>1.\u00a0\u00a0 urnik hranjenja<\/p>\n<ul>\n<li>redni obroki, ki si  sledijo v enakomernih \u010dasovnih intervalih,<\/li>\n<li>trije glavni obroki  in dve vmesni malici,<\/li>\n<li>ve\u010derja vsaj tri ure pred spanjem.<\/li>\n<\/ul>\n<p>2.\u00a0\u00a0 izbira primernej\u0161ih  \u017eivil v posameznih obrokih oz. prigrizkih<\/p>\n<p>3.\u00a0\u00a0 primerna koli\u010dina  \u017eivil<\/p>\n<p>4.\u00a0\u00a0 ustrezni postopki priprave \u017eivil<\/p>\n<p>5.\u00a0\u00a0 na\u010drt telesne  aktivnosti.<\/p>\n<p><strong> <\/strong><\/p>\n<h3><strong>Opredelitev  indeksa telesne mase &#8211; ITM<\/strong><\/h3>\n<p>Za oceno  ustreznosti telesne mase nam slu\u017ei indeks telesne mase (ITM) (ang: Body mass index- BMI). Izra\u010dunamo  ga tako, da telesno maso v kilogramih delimo s kvadratom telesne vi\u0161ine v  metrih.<\/p>\n<p><strong>ITM = <\/strong><strong><span style=\"text-decoration: underline;\">masa v  kilogramih<\/span><\/strong><\/p>\n<p><strong>(telesna vi\u0161ina v metrih )\u00b2<\/strong><\/p>\n<h2><strong> <\/strong><\/h2>\n<p>Obstajajo razli\u010dne  metode ugotavljanja primerne telesne mase ki upo\u0161tevajo spol, telesno  vi\u0161ino, zgradbo okostja in starost. Pri dolo\u010ditvi (pre) ali  podhranjenosti se poslu\u017eujemo tako imenovani indeks (kazalec) telesne  mase ali ITM, ki pomeni razmerje med telesno maso, izra\u017eeno v  kilogramih, in kvadratom telesne vi\u0161ine, izra\u017eene v metrih.<\/p>\n<p>Stanje hranjenosti delimo v naslednje  kategorije:<\/p>\n<p>&#8211;  do 18,49\u00a0\u00a0\u00a0 podhranjenost<\/p>\n<p>&#8211; 18,5\u201424,9\u00a0\u00a0 normalna prehranjenost<\/p>\n<p>&#8211; 25,0\u201429,9\u00a0\u00a0 \u010dezmerna prehranjenost  (debelost I.stopnje)<\/p>\n<p>&#8211; 30,0\u201439,9\u00a0\u00a0 debelost (debelost II. stopnje)<\/p>\n<p>&#8211; 40 in ve\u010d\u00a0\u00a0 izredna debelost  (debelost III. stopnje)<\/p>\n<p>Indeks telesne mase  pa ni vedno idealen pokazatelj debelosti. Zelo pomemben dejavnik  tveganja za nastanek kroni\u010dnih nenalezljivih bolezni (sr\u010dno \u017eilne  bolezni, sladkorna bolezen tipa II, rak dojke, rak  \u010drevesa) je obseg pasu.<\/p>\n<p><strong>Obseg  pasu nad 80 cm ogro\u017ea zdravje \u017eensk z vidika zgoraj na\u0161tetih bolezni.<\/strong><\/p>\n<p><strong>Obseg pasu nad 88 cm zelo ogro\u017ea zdravje \u017eensk z v<\/strong><strong>idika zgoraj  na\u0161tetih bolezni.<\/strong><\/p>\n<p><strong><br \/>\n<\/strong><\/p>\n<p><strong>Obseg pasu nad  94 cm ogro\u017ea zdravje mo\u0161kih z <\/strong><strong>vidika zgoraj  na\u0161tetih bolezni.<\/strong><\/p>\n<p><strong>Obseg pasu nad  102 cm zelo ogro\u017ea zdravje mo\u0161kih z vidika zgoraj na\u0161tetih bolezni.<\/strong><\/p>\n<p><strong>Tveganje prekomerne telesne mase in bolezni za zdravje<\/strong><\/p>\n<p>Debelost je kroni\u010dna bolezen, za katero  je zna\u010dilno \u010dezmerno kopi\u010denje ma\u0161\u010devja v telesu. Debelost zmanj\u0161uje  kakovost \u017eivljenja, pove\u010duje obolevnost in skraj\u0161uje \u017eivljenjsko dobo.  Prekomerna prehranjenost in debelost sta posledica slabih  prehranjevalnih navad ,ob\u010dutnega zmanj\u0161anja telesne aktivnosti in spremenjenih  prehranjevalnih navad. Ljudje vse pogosteje posegamo po energijsko  bogati vendar hranilno revni hrani, kar vpliva na nara\u0161\u010danje telesne mase, ki vodi do  nastanka prekomerne prehranjenosti in debelosti. <span style=\"text-decoration: underline;\">Debelost je  povezana s pove\u010danim tveganjem za nastanek sladkorne bolezni tipa 2,  raka dojke, debelega \u010drevesa, danke, prostate in drugih vrst raka, z  nastankom hipertenzije in sr\u010dno-\u017eilnih bolezni. Debelost je prav tako  dejavnik tveganja za nastanek jetrnih bolezni, \u017eol\u010dnih kamnov,  ortopedskih zapletov, dermatolo\u0161kih sprememb, nevrolo\u0161kih motenj in  hormonskih motenj ter psihosocialnih posledic<\/span><span style=\"text-decoration: underline;\">.<\/span><\/p>\n<h2><strong> <\/strong><\/h2>\n<p><strong>Ocena dnevnih energijskih potreb za zadrave odrasle osebe<\/strong><\/p>\n<p><strong>Bazalna stopnja metabolizma (BMR)<br \/>\n<\/strong><\/p>\n<p>BMR pove, koliko energije  telo potrebuje samo za osnovne funkcije metabolizma in vzdr\u017eevanje  \u017eivljenjskih funkcij. Potrebe po energiji izhajajo iz bazalnega  metabolizma, delovnega metabolizma (mi\u0161i\u010dnega dela), termogeneze po vnosu  hranljivih snovi ter potreb za rast, nose\u010dnost in dojenje. Podatki o  priporo\u010dljivem energijskem vnosu se navajajo v megad\u017eulih (MJ) in  kilokalorijah (kcal) (1 MJ = 239 kcal; 1 kcal = 4,184 kJ = 0,004184 MJ).  Bazalni metabolizem (= basal metabolic rate, BMR) pri obi\u010dajni  fizi\u010dni obremenitvi predstavlja najve\u010dji del porabe energije. Stopnja  bazalnega metabolizma je odvisna od nema\u0161\u010dobne telesne mase, ki  se z leti zmanj\u0161uje. Mo\u0161ki imajo zaradi ve\u010dje nema\u0161\u010dobne telesne mase za  okoli 10 % ve\u010dji bazalni metabolizem kot \u017eenske.<\/p>\n<p><strong><em>Izra\u010dun BMR po Harris-<\/em><\/strong><strong><em>Benedictovi<\/em><\/strong><strong><em> ena\u010dbi:<\/em><\/strong><\/p>\n<table cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td>BMR (mo\u0161ki) = 66,5 + 13,75 x telesna masa v kg +  5,03 x telesna vi\u0161ina v cm\u00a0 \u2013 6,75 x starost v letih<\/p>\n<p>BMR (\u017eenske) = 655,1 + 9,56 x telesna masa v kg + 1,85 x  telesna vi\u0161ina v cm \u2013 4,68 x starost v letih<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"text-decoration: underline;\"><strong>Dnevna poraba energije (DPE)<br \/>\n<\/strong><\/span><\/p>\n<p>Skupno celodnevno porabo energije  dobimo, \u010de porabo bazalnega metabolizma (BMR) zmno\u017eimo s koli\u010dnikom dnevne telesne  aktivnosti (PAL, v Tabeli 1), oziroma na podlagi vrednotenja porabe energije pri  razli\u010dnih aktivnostih (primeri ocenjene porabe energije pri  razli\u010dnih \u0161portnih aktivnostih \u0161portnih, Tabela 2) &#8211;<\/p>\n<p>DPE = BMR x PAL<\/p>\n<p>Tabela 1. Primeri za  povpre\u010dno dnevno porabo energije pri razli\u010dnih poklicnih dejavnostih in  aktivnostih v prostem \u010dasu pri odraslih<\/p>\n<table cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td><strong>Te\u017eavnost dela in pre\u017eivljanje prostega \u010dasa<\/strong><\/td>\n<td><strong>PAL<\/strong><sup>1, 2<\/sup><\/td>\n<td><strong>Primeri<\/strong><\/td>\n<\/tr>\n<tr>\n<p><!-- wp_ad_camp_1 --><\/p>\n<td>izklju\u010dno sede\u010d ali  le\u017ee\u010d na\u010din \u017eivljenja<\/td>\n<td>1,2<\/td>\n<td>stari, bete\u017eni ljudje<\/td>\n<\/tr>\n<tr>\n<td>izklju\u010dno sede\u010da  dejavnost z malo ali brez naporne aktivnosti v prostem \u010dasu<\/td>\n<td>1,4\u20131,5<\/td>\n<td>uradniki v dr\u017eavni  upravi, kadrovski delavci, urarji, finomehaniki, psihologi, ekonomisti,  pisatelji \u2026<\/td>\n<\/tr>\n<tr>\n<td>sede\u010da dejavnost, ob\u010dasno tudi ve\u010dja  poraba energije za hojo in stoje\u010de aktivnosti<sup>2<\/sup><\/td>\n<td>1,6\u20131,7<\/td>\n<td>laboranti, vozniki,  \u0161tudenti, delavci ob teko\u010dem traku, in\u0161pektorji, tehnologi, \u0161ivilje,  vozniki, elektri\u010darji &#8230;<\/td>\n<\/tr>\n<tr>\n<td>prete\u017eno stoje\u010de  delo<sup>2<\/sup><\/td>\n<td>1,8\u20131,9<\/td>\n<td>geodeti, zdravniki, veterinarji,  igralci, \u010distilci, orodjarji, gospodinje, natakarji, monterji,  prodajalci, gospodinje<\/td>\n<\/tr>\n<tr>\n<td>fizi\u010dno naporno  poklicno delo<sup>2<\/sup><\/td>\n<td>2,0\u20132,4<\/td>\n<td>gradbeni delavci, kmetovalci, gozdni  delavci, rudarji, tekmovalni \u0161portniki<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><sup>1 <\/sup>PAL = (physical activity  level) povpre\u010dne dnevne  potrebe po energiji za fizi\u010dno aktivnost kot ve\u010dkratnik bazalnega  metabolizma.<\/p>\n<p><sup>2 <\/sup>Za \u0161portno  udejstvovanje ali za naporne aktivnosti v prostem \u010dasu (30\u201360 minut,  4\u20135-krat na teden) se lahko na dan doda \u0161e 0,3 enote PAL.<\/p>\n<table cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td><strong>PRIPORO\u010cILO ZA VNOS ENERGIJE ZA NOSE\u010cNICE IN  DOJE\u010cE MATERE<\/strong><\/p>\n<p>Za celotno obdobje <span style=\"text-decoration: underline;\">nose\u010dnosti<\/span> je po novih  raziskavah dodatno potrebnih 300 MJ (71.000 kcal). Te potrebe je  priporo\u010dljivo enakomerno pokrivati skozi vso nose\u010dnost, z dodatnim  u\u017eivanjem 1,1 MJ\/dan (<span style=\"text-decoration: underline;\">255 kcal\/dan<\/span>)<\/p>\n<p>Za doje\u010de matere se v prvih 4 mesecih po rojstvu priporo\u010da  dodaten vnos energije 2,7 MJ\/dan (635 kcal\/dan). Dodaten vnos energije  po\u00a0 4. mesecu po rojstvu je odvisen od tega, ali matere dojijo polno ali  delno. <span style=\"text-decoration: underline;\">Pri polnem dojenju je po 4. mesecu potrebno dodatnih 2,2  MJ\/dan (525 kcal\/dan).<\/span> Sicer pa zado\u0161\u010da 1,2 MJ\/dan (285 kcal\/dan) .<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>Tabela 2.\u00a0 Ocenjena poraba  energije pri razli\u010dnih \u0161portnih aktivnostih v kJ na minuto \/ kcal  na minuto<\/strong><\/p>\n<table cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td><strong>Aktivnost<\/strong><\/td>\n<td colspan=\"10\"><strong>Telesna masa (<\/strong><strong>kg)<\/strong><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td colspan=\"2\"><strong>50<\/strong><\/td>\n<td colspan=\"2\"><strong>60<\/strong><\/td>\n<td colspan=\"2\"><strong>70<\/strong><\/td>\n<td colspan=\"2\"><strong>80<\/strong><\/td>\n<td colspan=\"2\"><strong>90<\/strong><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><strong>kJ<\/strong><strong>\/min<\/strong><\/td>\n<td><strong>kcal\/min<\/strong><\/td>\n<td><strong>kJ<\/strong><strong>\/min<\/strong><\/td>\n<td><strong>kcal\/min<\/strong><\/td>\n<td><strong>kJ<\/strong><strong>\/min<\/strong><\/td>\n<td><strong>kcal\/min<\/strong><\/td>\n<td><strong>kJ<\/strong><strong>\/min<\/strong><\/td>\n<td><strong>kcal\/min<\/strong><\/td>\n<td><strong>kJ<\/strong><strong>\/min<\/strong><\/td>\n<td><strong>kcal\/min<\/strong><\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">aerobika<\/span><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><em>za\u010detna<\/em><\/td>\n<td>22<\/td>\n<td>5,2<\/td>\n<td>26<\/td>\n<td>6,2<\/td>\n<td>30<\/td>\n<td>7,1<\/td>\n<td>34<\/td>\n<td>8,1<\/td>\n<td>39<\/td>\n<td>9,3<\/td>\n<\/tr>\n<tr>\n<td><em>nadaljevalna<\/em><\/td>\n<td>28<\/td>\n<td>6,7<\/td>\n<td>33<\/td>\n<td>7,9<\/td>\n<td>40<\/td>\n<td>9,5<\/td>\n<td>45<\/td>\n<td>10,7<\/td>\n<td>51<\/td>\n<td>12,1<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">badminton<\/span><\/td>\n<td>20<\/td>\n<td>4,8<\/td>\n<td>24<\/td>\n<td>5,7<\/td>\n<td>28<\/td>\n<td>6,7<\/td>\n<td>33<\/td>\n<td>7,9<\/td>\n<td>37<\/td>\n<td>8,8<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">ples<\/span><\/td>\n<td>11<\/td>\n<td>2,6<\/td>\n<td>13<\/td>\n<td>3,1<\/td>\n<td>15<\/td>\n<td>3,6<\/td>\n<td>17<\/td>\n<td>4,0<\/td>\n<td>19<\/td>\n<td>4,5<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">ko\u0161arka<\/span><\/td>\n<td>29<\/td>\n<td>6,9<\/td>\n<td>35<\/td>\n<td>8,3<\/td>\n<td>40<\/td>\n<td>9,5<\/td>\n<td>46<\/td>\n<td>11,0<\/td>\n<td>52<\/td>\n<td>12,4<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">boks<\/span><\/td>\n<td>46<\/td>\n<td>11,0<\/td>\n<td>56<\/td>\n<td>13,3<\/td>\n<td>65<\/td>\n<td>15,5<\/td>\n<td>74<\/td>\n<td>17,6<\/td>\n<td>84<\/td>\n<td>20,0<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">kanjoning<\/span><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><em>rekreativno<\/em><\/td>\n<td>9<\/td>\n<td>2,1<\/td>\n<td>11<\/td>\n<td>2,6<\/td>\n<td>13<\/td>\n<td>3,1<\/td>\n<td>15<\/td>\n<td>3,6<\/td>\n<td>17<\/td>\n<td>4,0<\/td>\n<\/tr>\n<tr>\n<td><em>tekmovalno<\/em><\/td>\n<td>22<\/td>\n<td>5,2<\/td>\n<td>26<\/td>\n<td>6,2<\/td>\n<td>30<\/td>\n<td>7,1<\/td>\n<td>34<\/td>\n<td>8,1<\/td>\n<td>39<\/td>\n<td>9,3<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">kro\u017eni trening<\/span><\/td>\n<td>22<\/td>\n<td>5,2<\/td>\n<td>26<\/td>\n<td>6,2<\/td>\n<td>30<\/td>\n<td>7,1<\/td>\n<td>34<\/td>\n<td>8,1<\/td>\n<td>40<\/td>\n<td>9,5<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">kriket<\/span><\/td>\n<td>18<\/td>\n<td>4,3<\/td>\n<td>22<\/td>\n<td>5,2<\/td>\n<td>25<\/td>\n<td>6,0<\/td>\n<td>29<\/td>\n<td>6,9<\/td>\n<td>33<\/td>\n<td>7,9<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">kolesarjenje<\/span><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><em>9 km\/h<\/em><\/td>\n<td>13<\/td>\n<td>3,1<\/td>\n<td>16<\/td>\n<td>3,8<\/td>\n<td>18<\/td>\n<td>4,3<\/td>\n<td>21<\/td>\n<td>5,0<\/td>\n<td>24<\/td>\n<td>5,7<\/td>\n<\/tr>\n<tr>\n<td><em>15 km\/h<\/em><\/td>\n<td>21<\/td>\n<td>5,0<\/td>\n<td>24<\/td>\n<td>5,7<\/td>\n<td>28<\/td>\n<td>6,7<\/td>\n<td>33<\/td>\n<td>7,9<\/td>\n<td>38<\/td>\n<td>9,0<\/td>\n<\/tr>\n<tr>\n<td><em>tekmovalno<\/em><\/td>\n<td>35<\/td>\n<td>8,3<\/td>\n<td>42<\/td>\n<td>10,0<\/td>\n<td>49<\/td>\n<td>11,7<\/td>\n<td>56<\/td>\n<td>13,3<\/td>\n<td>63<\/td>\n<td>15,0<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">nogomet<\/span><\/td>\n<td>28<\/td>\n<td>6,7<\/td>\n<td>33<\/td>\n<td>7,9<\/td>\n<td>39<\/td>\n<td>9,3<\/td>\n<td>44<\/td>\n<td>10,5<\/td>\n<td>50<\/td>\n<td>11,9<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">golf<\/span><\/td>\n<td>18<\/td>\n<td>4,3<\/td>\n<td>21<\/td>\n<td>5,0<\/td>\n<td>25<\/td>\n<td>6,0<\/td>\n<td>28<\/td>\n<td>6,7<\/td>\n<td>32<\/td>\n<td>7,6<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">gimnastika<\/span><\/td>\n<td>14<\/td>\n<td>3,3<\/td>\n<td>16<\/td>\n<td>3,8<\/td>\n<td>19<\/td>\n<td>4,5<\/td>\n<td>22<\/td>\n<td>5,2<\/td>\n<td>25<\/td>\n<td>6,0<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">hokej<\/span><\/td>\n<td>18<\/td>\n<td>4,3<\/td>\n<td>20<\/td>\n<td>4,8<\/td>\n<td>24<\/td>\n<td>5,7<\/td>\n<td>29<\/td>\n<td>6,9<\/td>\n<td>33<\/td>\n<td>7,9<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">judo<\/span><\/td>\n<td>41<\/td>\n<td>9,8<\/td>\n<td>49<\/td>\n<td>11,7<\/td>\n<td>57<\/td>\n<td>13,6<\/td>\n<td>65<\/td>\n<td>15,5<\/td>\n<td>73<\/td>\n<td>17,4<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">tek<\/span><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><em>5,5 min\/km<\/em><\/td>\n<td>40<\/td>\n<td>9,5<\/td>\n<td>49<\/td>\n<td>11,7<\/td>\n<td>57<\/td>\n<td>13,6<\/td>\n<td>65<\/td>\n<td>15,5<\/td>\n<td>73<\/td>\n<td>17,4<\/td>\n<\/tr>\n<tr>\n<td><em>5 min\/km<\/em><\/td>\n<td>44<\/td>\n<td>10,5<\/td>\n<td>52<\/td>\n<td>12,4<\/td>\n<td>61<\/td>\n<td>14,5<\/td>\n<td>70<\/td>\n<td>16,7<\/td>\n<td>78<\/td>\n<td>18,6<\/td>\n<\/tr>\n<tr>\n<td><em>4,5 min\/km<\/em><\/td>\n<td>48<\/td>\n<td>11,4<\/td>\n<td>55<\/td>\n<td>13,1<\/td>\n<td>65<\/td>\n<td>15,5<\/td>\n<td>75<\/td>\n<td>17,9<\/td>\n<td>85<\/td>\n<td>20,2<\/td>\n<\/tr>\n<tr>\n<td><em>4 min\/km<\/em><\/td>\n<td>54<\/td>\n<td>12,9<\/td>\n<td>65<\/td>\n<td>15,5<\/td>\n<td>76<\/td>\n<td>18,1<\/td>\n<td>87<\/td>\n<td>20,7<\/td>\n<td>98<\/td>\n<td>23,3<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">smu\u010danje<\/span><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><em>turno<\/em><\/td>\n<td>35<\/td>\n<td>8,3<\/td>\n<td>42<\/td>\n<td>10,0<\/td>\n<td>49<\/td>\n<td>11,7<\/td>\n<td>56<\/td>\n<td>13,3<\/td>\n<td>63<\/td>\n<td>15,0<\/td>\n<\/tr>\n<tr>\n<td><em>smuk<\/em><\/td>\n<td>18<\/td>\n<td>4,3<\/td>\n<td>21<\/td>\n<td>5,0<\/td>\n<td>25<\/td>\n<td>6,0<\/td>\n<td>29<\/td>\n<td>6,9<\/td>\n<td>33<\/td>\n<td>7,9<\/td>\n<\/tr>\n<tr>\n<td><em>smuk-intenzivno<\/em><\/td>\n<td>29<\/td>\n<td>6,9<\/td>\n<td>35<\/td>\n<td>8,3<\/td>\n<td>40<\/td>\n<td>9,5<\/td>\n<td>49<\/td>\n<td>11,7<\/td>\n<td>55<\/td>\n<td>13,1<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">skvo\u0161<\/span><\/td>\n<td>44<\/td>\n<td>10,5<\/td>\n<td>53<\/td>\n<td>12,6<\/td>\n<td>62<\/td>\n<td>14,8<\/td>\n<td>71<\/td>\n<td>16,9<\/td>\n<td>79<\/td>\n<td>18,8<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">plavanje<\/span><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><em>prosto<\/em><\/td>\n<td>33<\/td>\n<td>7,9<\/td>\n<td>40<\/td>\n<td>9,5<\/td>\n<td>46<\/td>\n<td>11,0<\/td>\n<td>52<\/td>\n<td>12,4<\/td>\n<td>59<\/td>\n<td>14,0<\/td>\n<\/tr>\n<tr>\n<td><em>hrbtno-\u00bbkravl\u00ab<\/em><\/td>\n<td>36<\/td>\n<td>8,6<\/td>\n<td>43<\/td>\n<td>10,2<\/td>\n<td>49<\/td>\n<td>11,7<\/td>\n<td>56<\/td>\n<td>13,3<\/td>\n<td>63<\/td>\n<td>15,0<\/td>\n<\/tr>\n<tr>\n<td><em>prsno-\u00bbkravl\u00ab<\/em><\/td>\n<td>34<\/td>\n<td>8,1<\/td>\n<td>41<\/td>\n<td>9,8<\/td>\n<td>47<\/td>\n<td>11,2<\/td>\n<td>54<\/td>\n<td>12,9<\/td>\n<td>61<\/td>\n<td>14,5<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">namizni tenis<\/span><\/td>\n<td>14<\/td>\n<td>3,3<\/td>\n<td>17<\/td>\n<td>4,0<\/td>\n<td>19<\/td>\n<td>4,5<\/td>\n<td>23<\/td>\n<td>5,5<\/td>\n<td>26<\/td>\n<td>6,2<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">tenis<\/span><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><em>rekreativno<\/em><\/td>\n<td>15<\/td>\n<td>3,6<\/td>\n<td>17<\/td>\n<td>4,0<\/td>\n<td>20<\/td>\n<td>4,8<\/td>\n<td>23<\/td>\n<td>5,5<\/td>\n<td>26<\/td>\n<td>6,2<\/td>\n<\/tr>\n<tr>\n<td><em>tekmovalno<\/em><\/td>\n<td>37<\/td>\n<td>8,8<\/td>\n<td>44<\/td>\n<td>10,5<\/td>\n<td>50<\/td>\n<td>11,9<\/td>\n<td>58<\/td>\n<td>13,8<\/td>\n<td>65<\/td>\n<td>15,5<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">odbojka<\/span><\/td>\n<td>10<\/td>\n<td>2,4<\/td>\n<td>12<\/td>\n<td>2,9<\/td>\n<td>15<\/td>\n<td>3,6<\/td>\n<td>17<\/td>\n<td>4,0<\/td>\n<td>19<\/td>\n<td>4,5<\/td>\n<\/tr>\n<tr>\n<td><span style=\"text-decoration: underline;\">hoja<\/span><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><em>10 min\/km<\/em><\/td>\n<td>21<\/td>\n<td>5,0<\/td>\n<td>26<\/td>\n<td>6,2<\/td>\n<td>30<\/td>\n<td>7,1<\/td>\n<td>35<\/td>\n<td>8,3<\/td>\n<td>39<\/td>\n<td>9,3<\/td>\n<\/tr>\n<tr>\n<td><em>8 min\/km<\/em><\/td>\n<td>25<\/td>\n<td>6,0<\/td>\n<td>30<\/td>\n<td>7,1<\/td>\n<td>35<\/td>\n<td>8,3<\/td>\n<td>40<\/td>\n<td>9,5<\/td>\n<td>45<\/td>\n<td>10,7<\/td>\n<\/tr>\n<tr>\n<td><em>5 min\/km<\/em><\/td>\n<td>44<\/td>\n<td>10,5<\/td>\n<td>52<\/td>\n<td>12,4<\/td>\n<td>61<\/td>\n<td>14,5<\/td>\n<td>70<\/td>\n<td>16,7<\/td>\n<td>78<\/td>\n<td>18,6<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>Opomba: Vrednosti so okvirne.<\/strong><\/p>\n<p>Vir: Povzeto po: F.I. Katch in W.O. McArdle, 1990, Recommended  nutrient  intakes, NHMRC: Australia. V: Nutrition, Weight  Control, and Exercise (Philadelphia, PA:  Lea and Febiger).<\/p>\n<p><strong>Priporo\u010dilo za zdravo izgubo telesne mase.<\/strong><\/p>\n<p>V kolikor se ugotovi, da ima posameznik ugotovljeno prekomerno telesno maso, debelost in\/ali pove\u010dan obseg pasu, se priporo\u010da zdravo izgubo telesne mase z ustrezno zmanj\u0161anim energijskim vnosom (da dose\u017eemo od 0,5 do 1 kg izgubo telesne mase na teden) in pove\u010dano telesno aktivnostjo (od pol ure do eno uro dnevno).<\/p>\n<p>Zmanj\u0161evanje telesne mase mora biti postopno, v  skladu s smernicami optimalnega zmanj\u0161evanja telesne mase, ki narekujejo izgubo  telesne mase med 500 \u2013  700 g na teden oz. ne  ve\u010d kot 2 do 2.5 kg na mesec, na podlagi predhodnega izra\u010duna dnevne  porabe energije. Redukcijska dieta temelji  na zmanj\u0161anjem dnevnem energijskem vnosu.  Zmanj\u0161anje telesne mase  za 1 kg zahteva zmanj\u0161an energijski vnos za  7000 kcal (29.400kJ).  V primeru, da je cilj redukcijske diete pri posamezniku izguba dveh  kilogramov v enem mesecu, pomeni, da mora posameznik zmanj\u0161ati mese\u010dni  energijski vnos za 14.000 kcal (58.800kJ) oz. povpre\u010dno 467 kcal\/dan (1960 kJ\/dan). Raziskave ka\u017eejo, da dnevna dieta z manj kot 1200 kcal  ni dolgoro\u010dno uspe\u0161na za vzdr\u017eevanje nove telesne mase.<\/p>\n<p>Redna dnevna telesna aktivnost je nujna za zmanj\u0161evanje  telesne mase. Prilagojena pa mora biti individualno glede na sposobnosti  posameznika.<\/p>\n<p>Informacijski  izra\u010dun sr\u010dnega utripa: posameznikov najvi\u0161ji utrip: 220 \u2013 starost  (60-75 % najvi\u0161jega utripa: (220-starost)*0.6 &#8211; (220-starost)*0.75)<\/p>\n<p>Osebe s prekomerno  telesno maso in debeli, ki imajo prisotne \u0161e druge bolezni, morajo  izgubljati telesno maso pod zdravni\u0161kim nadzorom oziroma po posvetu z  zdravnikom. Sistem naj tudi odsvetuje izgubljanje telesne mase  nose\u010dnicam in doje\u010dim materam. Prav tako je potrebno te osebe, ki so  prekomerno prehranjene in debele napotiti k zdravniku.<\/p>\n<p><strong>Priporo\u010dila za pove\u010danje telesne mase<\/strong><\/p>\n<p>Za posameznika, ki ima indeks telesne  mase pod 18,5 kg\/m<sup>2<\/sup> je priporo\u010dljivo  postopno pridobivanje telesne mase. Pove\u010dati bi bilo potrebno energijski  vnos za dosego normalnega indeksa telesne mase  (normalna prehranjenost). Telesna masa naj se pove\u010da za pribli\u017eno 0,5 kg  na teden, kar pomeni, da pove\u010damo dnevni energijski vnos za  pribli\u017eno od 350 do 500 kcal. Oseba naj bo zmerno telesno aktivna, saj  telesna aktivnost pove\u010duje apetit. Prav tako je  pomemben ustrezen re\u017eim prehranjevanja (redni dnevni obroki\u00a0  od 3 do 5 dnevnih obrokov).<\/p>\n<p>Osebe s prenizko telesno maso, ki imajo  prisotne bolezni, morajo pridobivati telesno maso pod zdravni\u0161kim  nadzorom oziroma po posvetu z zdravnikom.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ocena prehranjevalnih navad in ocenitev stanja prehranjenosti Za oceno prehranjevalnih navad posameznika se poslu\u017eujemo izpolnjevanja prehranskega dnevnika. V prehranski dnevnik posameznik vsaj tri dni (optimalno 1 teden) bele\u017ei \u010das obrokov, koli\u010dino in vrsto posameznega \u017eivila, ki sestavlja obrok oz. prigrizek in \u010das trajanja ter vrsto telesne aktivnosti.<\/p>\n","protected":false},"author":336,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1031],"tags":[1568,1570,1569,1571,1575,1574,1567,1573,3668,1572],"class_list":["post-1715","post","type-post","status-publish","format-standard","hentry","category-2letnik-prehrana-in-medicinska-dietetika","tag-2-letnik-dietetika","tag-bazalna-stopnja-metabolizma","tag-debelost","tag-dnevna-poraba-energije","tag-izguba-telesne-mase","tag-izguba-telesne-teze","tag-ocena-stanja-hranjenosti-ter-normativi-za-vnos-energije-in-makrohranil-za-zdrave-odrasle-osebe","tag-poraba-energije-pri-razlicnih-sportih","tag-2letnik-prehrana-in-medicinska-dietetika","tag-vnos-energije-za-nosecnice-in-dojece-matere"],"_links":{"self":[{"href":"https:\/\/www.zdravstvena.info\/vsznj\/wp-json\/wp\/v2\/posts\/1715","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.zdravstvena.info\/vsznj\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.zdravstvena.info\/vsznj\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.zdravstvena.info\/vsznj\/wp-json\/wp\/v2\/users\/336"}],"replies":[{"embeddable":true,"href":"https:\/\/www.zdravstvena.info\/vsznj\/wp-json\/wp\/v2\/comments?post=1715"}],"version-history":[{"count":0,"href":"https:\/\/www.zdravstvena.info\/vsznj\/wp-json\/wp\/v2\/posts\/1715\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.zdravstvena.info\/vsznj\/wp-json\/wp\/v2\/media?parent=1715"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.zdravstvena.info\/vsznj\/wp-json\/wp\/v2\/categories?post=1715"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.zdravstvena.info\/vsznj\/wp-json\/wp\/v2\/tags?post=1715"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}