{"id":240,"date":"2026-04-15T14:50:07","date_gmt":"2026-04-15T14:50:07","guid":{"rendered":"https:\/\/gogomove.net\/hr\/?p=240"},"modified":"2026-04-15T14:50:07","modified_gmt":"2026-04-15T14:50:07","slug":"koliko-mi-kolagena-treba","status":"publish","type":"post","link":"https:\/\/gogomove.net\/hr\/koliko-mi-kolagena-treba\/","title":{"rendered":"Koliko mi kolagena treba?"},"content":{"rendered":"

Uglavnom, \u0161to se ti\u010de kolagena – sve ovisi o va\u0161oj te\u017eini i unosu proteina.<\/p>\n

Kako starimo, prirodna proizvodnja kolagena u na\u0161em tijelu opada, \u0161to uzima danak za ko\u017eu, kosu, nokte, kosti i zglobove. Stoga bitan dodatak. Ali koliko kolagena dnevno trebate da biste vidjeli rezultate?<\/p>\n

\n

Krenimo od osnova: omjer metionina i glicina u na\u0161oj prehrani igra klju\u010dnu ulogu.<\/p>\n

Metionin<\/strong>, aminokiselina koja se nalazi u \u017eivotinjskim bjelan\u010devinama kao \u0161to su meso i jaja<\/span>, treba biti uravnote\u017eena s aminokiselinom glicinom <\/strong> , koji obiluje kolagenom<\/span>.
\nKolagenom obiluju gove\u0111e kosti i govedina, pa se od gove\u0111ih kostiju preporu\u010da pripremati ju\u0161ni temeljac. Osim toga, kolagen je prisutan u organskoj piletini s ko\u017eom, u ribi i sardinama te u organima peradi i govedine.<\/p>\n

Idealno bi trebalo biti podru\u010dje od 10 grama \u017eivotinjskih proteina bez kolagena s 1 gramom kolagena.<\/p>\n

\u0160to to zna\u010di? Na primjer, recimo da ste te\u0161ki 62 kg, a va\u0161e minimalne potrebe za proteinima su 1,2 grama po kg tjelesne te\u017eine, dakle 75 grama dnevno. Potrebno vam je najmanje 7,5 grama kolagena. Pa ipak, ako tako\u0111er poku\u0161avate izgraditi mi\u0161i\u0107e, tada konzumirate 150 grama proteina dnevno. U ovom scenariju, konzumirate vi\u0161e proteina nego \u0161to vam je potrebno, \u0161to metionin \u010dini jo\u0161 ve\u0107im teretom. Ako su to samo \u017eivotinjski proteini bez kolagena, mo\u017eete dodati 7,5 grama kolagena za prvih 75 grama proteina, zatim 15 grama kolagena za sljede\u0107ih 75 grama proteina, \u010dime va\u0161 ukupni kolagen dnevno iznosi 22,5 grama.<\/p>\n

Recimo da slijedite biljnu prehranu. Tada zanemarujete proteine \u200b\u200bkoji doprinose va\u0161im minimalnim potrebama i dodajete 1 gram kolagena na svakih 10 grama biljnih proteina nakon \u0161to ste prema\u0161ili preporu\u010denu dnevnu koli\u010dinu.<\/p>\n

Dakle, ukratko, koliko kolagena trebate ovisi o tome koliko \u017eivotinjskih proteina koji ne sadr\u017ee kolagen konzumirate. U biljnoj prehrani ne morate uravnote\u017eiti preporu\u010deni dnevni unos proteina bez kolagena s kolagenom, samo ako prekora\u010dite dnevnu koli\u010dinu.<\/strong><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Uglavnom, \u0161to se ti\u010de kolagena – sve ovisi o va\u0161oj te\u017eini i unosu proteina. Kako starimo, prirodna proizvodnja kolagena u na\u0161em tijelu opada, \u0161to uzima danak za ko\u017eu, kosu, nokte, kosti i zglobove. Stoga bitan dodatak. Ali koliko kolagena dnevno trebate da biste vidjeli rezultate? Krenimo od osnova: omjer metionina i glicina u na\u0161oj prehrani … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":241,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[6],"tags":[70],"_links":{"self":[{"href":"https:\/\/gogomove.net\/hr\/wp-json\/wp\/v2\/posts\/240"}],"collection":[{"href":"https:\/\/gogomove.net\/hr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gogomove.net\/hr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gogomove.net\/hr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gogomove.net\/hr\/wp-json\/wp\/v2\/comments?post=240"}],"version-history":[{"count":1,"href":"https:\/\/gogomove.net\/hr\/wp-json\/wp\/v2\/posts\/240\/revisions"}],"predecessor-version":[{"id":242,"href":"https:\/\/gogomove.net\/hr\/wp-json\/wp\/v2\/posts\/240\/revisions\/242"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gogomove.net\/hr\/wp-json\/wp\/v2\/media\/241"}],"wp:attachment":[{"href":"https:\/\/gogomove.net\/hr\/wp-json\/wp\/v2\/media?parent=240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gogomove.net\/hr\/wp-json\/wp\/v2\/categories?post=240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gogomove.net\/hr\/wp-json\/wp\/v2\/tags?post=240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}