{"id":394,"date":"2024-07-22T12:30:00","date_gmt":"2024-07-22T12:30:00","guid":{"rendered":"https:\/\/beyond.mk\/fitnesagol\/?p=394"},"modified":"2024-07-25T22:27:56","modified_gmt":"2024-07-25T22:27:56","slug":"kolku-proteini-se-potrebni-dnevno-za-da-izgradite-muskuli","status":"publish","type":"post","link":"https:\/\/beyond.mk\/fitnesagol\/kolku-proteini-se-potrebni-dnevno-za-da-izgradite-muskuli\/","title":{"rendered":"\u0415\u0432\u0435 \u043a\u043e\u043b\u043a\u0443 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0432\u0438 \u0441\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438 \u0434\u043d\u0435\u0432\u043d\u043e \u0437\u0430 \u0434\u0430 \u0438\u0437\u0433\u0440\u0430\u0434\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438"},"content":{"rendered":"\n<div class=\"author-review-section\"> \n\t<div class=\"author\"> \n\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2024\/06\/Circle-Screenshot.png\" alt=\"Simon S.\" class=\"profile-pic\" width=\"25\" height=\"25\"> \n\t<span>\u041d\u0430\u043f\u0438\u0448\u0430\u043d\u043e \u043e\u0434: <a href=\"https:\/\/www.linkedin.com\/in\/simon-simonovski-69a365116\/\" class=\"author-link\">\u0421\u0438\u043c\u043e\u043d \u0421.<\/a><\/span> \n\t<a href=\"https:\/\/www.linkedin.com\/in\/simon-simonovski-69a365116\/\" class=\"linkedin-link\"> \n\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn-icons-png.flaticon.com\/512\/174\/174857.png\" alt=\"LinkedIn\" class=\"linkedin-icon\" width=\"25\" height=\"25\"> \n\t<\/a> \n\t<\/div> \n\t<span class=\"separator\"> | <\/span> \n\t<div class=\"reviewer\"> \n\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2024\/07\/stef.jpg\" alt=\"Dr. Stefan Jovanov\" class=\"profile-pic\" width=\"25\" height=\"25\"> \n\t<span>\u041c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0438 \u043f\u0440\u043e\u0432\u0435\u0440\u0435\u043d\u043e \u043e\u0434: <a href=\"https:\/\/www.linkedin.com\/in\/stefan-jovanov-24ba66268\/\" class=\"reviewer-link\">\u0414-\u0440. \u0421\u0442\u0435\u0444\u0430\u043d \u0408\u043e\u0432\u0430\u043d\u043e\u0432<\/a><\/span> \n\t<a href=\"https:\/\/www.linkedin.com\/in\/stefan-jovanov-24ba66268\/\" class=\"linkedin-link\"> <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn-icons-png.flaticon.com\/512\/174\/174857.png\" alt=\"LinkedIn\" class=\"linkedin-icon\" width=\"25\" height=\"25\"> \n\t<\/a> \n\t<\/div> \n<\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-group has-black-color has-tan-background-color has-text-color has-background is-vertical is-layout-flex wp-container-core-group-is-layout-8cf370e7 wp-block-group-is-layout-flex\">\n<p class=\"has-black-color has-tan-background-color has-text-color has-background\">\u041e\u043f\u0442\u0438\u043c\u0430\u043b\u043d\u0438\u043e\u0442 \u0432\u043d\u0435\u0441 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0437\u0430 \u0433\u0440\u0430\u0434\u0435\u045a\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 \u0432\u0430\u0440\u0438\u0440\u0430 \u0441\u043f\u043e\u0440\u0435\u0434 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430, \u043d\u0438\u0432\u043e\u0442\u043e \u043d\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u0438 \u0432\u043e\u0437\u0440\u0430\u0441\u0442\u0430, \u0430 \u043d\u0430 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438\u0442\u0435 \u043a\u043e\u0438 \u0432\u0435\u0436\u0431\u0430\u0430\u0442 \u0437\u0430 \u0438\u0437\u0434\u0440\u0436\u043b\u0438\u0432\u043e\u0441\u0442 \u0438 \u0441\u0438\u043b\u0430 \u0438\u043c \u0442\u0440\u0435\u0431\u0430 \u043f\u043e\u0432\u0435\u045c\u0435. \u0414\u043e\u0434\u0435\u043a\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u043e\u0442 \u0435 \u043e\u0434 \u0441\u0443\u0448\u0442\u0438\u043d\u0441\u043a\u043e \u0437\u043d\u0430\u0447\u0435\u045a\u0435 \u0437\u0430 \u0440\u0430\u0441\u0442\u043e\u0442 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435, \u043f\u0440\u0435\u043a\u0443\u043c\u0435\u0440\u043d\u0438\u043e\u0442 \u0432\u043d\u0435\u0441 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0434\u043e\u0432\u0435\u0434\u0435 \u0434\u043e \u0437\u0434\u0440\u0430\u0432\u0441\u0442\u0432\u0435\u043d\u0438 \u0440\u0438\u0437\u0438\u0446\u0438, \u043a\u0430\u043a\u043e \u0434\u0438\u0441\u0444\u0443\u043d\u043a\u0446\u0438\u0458\u0430 \u043d\u0430 \u0431\u0443\u0431\u0440\u0435\u0437\u0438\u0442\u0435 \u0438 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430. \u0415\u043a\u0441\u043f\u0435\u0440\u0442\u0438\u0442\u0435 \u043f\u0440\u0435\u043f\u043e\u0440\u0430\u0447\u0443\u0432\u0430\u0430\u0442 \u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u0430\u043d \u043f\u0440\u0438\u0441\u0442\u0430\u043f, \u043f\u0440\u0438 \u0448\u0442\u043e \u043d\u0430 \u043f\u043e\u0432\u0435\u045c\u0435\u0442\u043e \u043f\u043e\u0435\u0434\u0438\u043d\u0446\u0438 \u0438\u043c \u0442\u0440\u0435\u0431\u0430\u0430\u0442 0,8 \u0433\u0440\u0430\u043c\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043f\u043e \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u0430 \u043d\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u043b\u0438\u0446\u0430 \u0438\u043c \u0442\u0440\u0435\u0431\u0430\u0430\u0442 \u0434\u043e 2 \u0433\u0440\u0430\u043c\u0430. \u0412\u0438\u0441\u043e\u043a\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0441\u043a\u0438\u0442\u0435 \u0434\u0438\u0435\u0442\u0438 \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0441\u0435 \u0441\u043b\u0435\u0434\u0430\u0442 \u0437\u0430 \u0434\u0430 \u0441\u0435 \u0438\u0437\u0431\u0435\u0433\u043d\u0430\u0442 \u043f\u043e\u0442\u0435\u043d\u0446\u0438\u0458\u0430\u043b\u043d\u0438 \u043d\u0435\u0433\u0430\u0442\u0438\u0432\u043d\u0438 \u0435\u0444\u0435\u043a\u0442\u0438, \u0430 \u0438\u0437\u0432\u043e\u0440\u0438\u0442\u0435 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0432\u043a\u043b\u0443\u0447\u0443\u0432\u0430\u0430\u0442 \u0438 \u0436\u0438\u0432\u043e\u0442\u0438\u043d\u0441\u043a\u0438 \u0438 \u0440\u0430\u0441\u0442\u0438\u0442\u0435\u043b\u043d\u0438 \u043e\u043f\u0446\u0438\u0438 \u0437\u0430 \u0446\u0435\u043b\u043e\u0441\u0435\u043d \u043d\u0443\u0442\u0440\u0438\u0442\u0438\u0432\u0435\u043d \u043f\u0440\u043e\u0444\u0438\u043b.<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<!DOCTYPE html>\n<html lang=\"en\">\n<head>\n    <meta charset=\"UTF-8\">\n    <meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\">\n    <title>Table of Contents<\/title>\n    <link rel=\"stylesheet\" href=\"styles.css\">\n<\/head>\n<body>\n    <div class=\"toc-container\">\n        <center><h4>\u0412\u043e \u043e\u0432\u0430\u0430 \u0441\u0442\u0430\u0442\u0438\u0458\u0430:<\/h4><\/center>\n    <nav class=\"toc\">\n        <a href=\"#kolku\">\u041a\u043e\u043b\u043a\u0443 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u043d\u0438 \u0442\u0440\u0435\u0431\u0430?<\/a>\n        <a href=\"#premnogu\">\u041a\u043e\u043b\u043a\u0443 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443?<\/a>\n        <a href=\"#izvori\">\u041e\u0434\u043b\u0438\u0447\u043d\u0438 \u0438\u0437\u0432\u043e\u0440\u0438 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438<\/a>\n        <a href=\"#istrazuvanja\">\u0428\u0442\u043e \u0432\u0435\u043b\u0438 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u0437\u0430 \u0432\u043d\u0435\u0441\u043e\u0442 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430<\/a>\n        <a href=\"#rizici\">\u041a\u043e\u0438 \u0441\u0435 \u0440\u0438\u0437\u0438\u0446\u0438\u0442\u0435 \u043e\u0434 \u043d\u0435\u0434\u043e\u0432\u043e\u043b\u043d\u043e \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438?<\/a>\n    <\/nav>\n<\/body>\n<\/html>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u041f\u0440\u043e\u0442\u0435\u0438\u043d\u0438\u0442\u0435 \u0441\u0435 \u043d\u0435\u043e\u043f\u0445\u043e\u0434\u043d\u0438 \u0437\u0430 \u0433\u0440\u0430\u0434\u0435\u045a\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438, \u043d\u043e \u0437\u0434\u0440\u0430\u0432\u0441\u0442\u0432\u0435\u043d\u0438\u0442\u0435 \u0435\u043a\u0441\u043f\u0435\u0440\u0442\u0438 \u043f\u0440\u0435\u0434\u0443\u043f\u0440\u0435\u0434\u0443\u0432\u0430\u0430\u0442 \u0434\u0435\u043a\u0430 \u043f\u0440\u0435\u043a\u0443\u043c\u0435\u0440\u043d\u0438\u043e\u0442 \u0432\u043d\u0435\u0441 \u0430\u043d \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u0440\u0435\u0442\u0441\u0442\u0430\u0432\u0443\u0432\u0430 \u0440\u0438\u0437\u0438\u043a \u043f\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e.<\/li>\n\n\n\n<li>\u0421\u0435\u0433\u0430\u0448\u043d\u0438\u043e\u0442 \u043f\u0440\u0435\u043f\u043e\u0440\u0430\u0447\u0430\u043d \u0434\u043e\u0434\u0430\u0442\u043e\u043a \u0432\u043e \u0438\u0441\u0445\u0440\u0430\u043d\u0430\u0442\u0430 (RDA) \u0435 0,8 \u0433\u0440\u0430\u043c\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043d\u0430 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430.<\/li>\n\n\n\n<li>\u0421\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438\u0442\u0435 \u0437\u0430 \u0438\u0437\u0434\u0440\u0436\u043b\u0438\u0432\u043e\u0441\u0442 \u0438\u043b\u0438 \u0441\u0438\u043b\u0430 \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0437\u0435\u043c\u0430\u0430\u0442 1,2 \u0434\u043e 2 \u0433\u0440\u0430\u043c\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043d\u0430 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0434\u043d\u0435\u0432\u043d\u043e.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-media-text alignwide has-media-on-the-right is-stacked-on-mobile\"><div class=\"wp-block-media-text__content\">\n<p>\u041f\u0440\u043e\u0442\u0435\u0438\u043d\u043e\u0442 \u0435 \u0434\u043e\u0441\u0442\u0430 \u0433\u043b\u0430\u0441\u0435\u043d \u0437\u0431\u043e\u0440 \u0432\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e \u0438 \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0438\u043d\u0433\u043e\u0442, \u043d\u043e \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u0435 \u043e\u0434 \u0441\u0443\u0448\u0442\u0438\u043d\u0441\u043a\u043e \u0437\u043d\u0430\u0447\u0435\u045a\u0435. <\/p>\n\n\n\n<p>\u0418\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043e\u0434 2018 \u0433\u043e\u0434\u0438\u043d\u0430 \u043f\u043e\u043a\u0430\u0436\u0443\u0432\u0430 \u0434\u0435\u043a\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0438\u043e\u0442 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u0441\u0435 \u0440\u0430\u0437\u0433\u0440\u0430\u0434\u0443\u0432\u0430 \u0432\u043e \u0447\u043e\u0432\u0435\u0447\u043a\u043e\u0442\u043e \u0442\u0435\u043b\u043e. \u041a\u043e\u043d\u0437\u0443\u043c\u0438\u0440\u0430\u045a\u0435\u0442\u043e \u043f\u043e\u0432\u0435\u045c\u0435 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0435 \u043e\u0434 \u043e\u0433\u0440\u043e\u043c\u043d\u043e \u0437\u043d\u0430\u0447\u0435\u045a\u0435 \u0437\u0430 \u043e\u0431\u043d\u043e\u0432\u0430 &#8211; \u043f\u0430 \u0434\u0443\u0440\u0438 \u0438 \u0433\u0440\u0430\u0434\u0435\u045a\u0435 \u043f\u043e\u0432\u0435\u045c\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438. (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5790854\/\" target=\"_blank\">1<\/a>)<\/p>\n\n\n\n<p>\u041a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430\u045a\u0435\u0442\u043e \u043f\u043e\u0432\u0435\u045c\u0435 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043f\u043e\u043c\u0430\u0433\u0430 \u0434\u0430 \u0441\u0435 \u0438\u0437\u0433\u0440\u0430\u0434\u0438 \u043c\u0443\u0441\u043a\u0443\u043b, \u0438 \u0442\u043e\u0430 \u0435 \u0434\u0435\u043b \u043e\u0434 \u043f\u0440\u0438\u0447\u0438\u043d\u0430\u0442\u0430 \u0437\u043e\u0448\u0442\u043e \u043b\u0443\u0453\u0435\u0442\u043e \u0441\u0435 \u0433\u0440\u0438\u0436\u0430\u0442 \u0437\u0430 \u0445\u0440\u0430\u043d\u043b\u0438\u0432\u0438\u0442\u0435 \u043c\u0430\u0442\u0435\u0440\u0438\u0438 \u043a\u043e\u0433\u0430 \u043a\u0443\u043f\u0443\u0432\u0430\u0430\u0442 \u0445\u0440\u0430\u043d\u0430.<\/p>\n<\/div><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2024\/07\/pexels-vanmalidate-769289.jpg\" alt=\"proteinska ishrana\" class=\"wp-image-591 size-full\" srcset=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2024\/07\/pexels-vanmalidate-769289.jpg 640w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2024\/07\/pexels-vanmalidate-769289-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<p>\u041d\u043e, \u0435\u043a\u0441\u043f\u0435\u0440\u0442\u0438\u0442\u0435 \u0438 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430\u0442\u0430 \u043f\u043e\u043a\u0430\u0436\u0443\u0432\u0430\u0430\u0442 \u0434\u0435\u043a\u0430 \u043f\u043e\u0441\u0442\u043e\u0438 \u043d\u0435\u0448\u0442\u043e \u043a\u0430\u043a\u043e \u043f\u0440\u0435\u0433\u043e\u043b\u0435\u043c \u0432\u043d\u0435\u0441 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438. <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"kolku\">\u041a\u043e\u043b\u043a\u0443 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u043d\u0438 \u0442\u0440\u0435\u0431\u0430?<\/h2>\n\n\n\n<p>\u041c\u043e\u043c\u0435\u043d\u0442\u0430\u043b\u043d\u0430\u0442\u0430 \u043f\u0440\u0435\u043f\u043e\u0440\u0430\u0447\u0430\u043d\u0430 \u0434\u043e\u0437\u0430 \u0432\u043e \u0438\u0441\u0445\u0440\u0430\u043d\u0430\u0442\u0430 (RDA) \u0435 0,8 \u0433\u0440\u0430\u043c\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u043d\u0430 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430. \u041a\u043e\u043b\u043a\u0443 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0458\u0430\u0434\u0435\u0442\u0435 \u0434\u043d\u0435\u0432\u043d\u043e \u0432\u0430\u0440\u0438\u0440\u0430 \u043e\u0434 \u043b\u0438\u0447\u043d\u043e\u0441\u0442 \u0434\u043e \u043b\u0438\u0447\u043d\u043e\u0441\u0442. (<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0412\u043e\u0437\u0440\u0430\u0441\u0442\u0430 \u0432\u043b\u0438\u0458\u0430\u0435 \u043d\u0430 \u0442\u043e\u0430 \u043a\u043e\u043b\u043a\u0443 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0432\u0438 \u0441\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438<\/h3>\n\n\n\n<p>\u041f\u043e\u0441\u0442\u0430\u0440\u0438\u0442\u0435 \u0432\u043e\u0437\u0440\u0430\u0441\u043d\u0438 [\u043e\u043a\u043e\u043b\u0443 65 \u0434\u043e 70 \u0433\u043e\u0434\u0438\u043d\u0438] \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0458\u0430\u0434\u0430\u0442 \u043c\u0430\u043b\u043a\u0443 \u043f\u043e\u0432\u0435\u045c\u0435, \u043f\u0440\u0438\u0431\u043b\u0438\u0436\u043d\u043e 1 \u0433\u0440\u0430\u043c \u043f\u043e \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u043d\u0430 \u0442\u0430\u0430 \u0432\u043e\u0437\u0440\u0430\u0441\u0442 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438\u0442\u0435 \u043d\u0435 \u0441\u0435 \u0430\u043f\u0441\u043e\u0440\u0431\u0438\u0440\u0430\u0430\u0442 \u0434\u043e\u0431\u0440\u043e \u0438 \u0442\u0435\u043b\u043e\u0442\u043e \u0435 \u043f\u043e\u0432\u0435\u045c\u0435 \u0441\u043a\u043b\u043e\u043d\u043e \u043a\u043e\u043d \u0433\u0443\u0431\u0435\u045a\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0438 \u0444\u0440\u0430\u043a\u0442\u0443\u0440\u0438 \u043d\u0430 \u043a\u043e\u0441\u043a\u0438\u0442\u0435.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0424\u0438\u0437\u0438\u0447\u043a\u0430\u0442\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u0431\u0430\u0440\u0430 \u043f\u043e\u0432\u0435\u045c\u0435 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0434\u043d\u0435\u0432\u043d\u043e<\/h3>\n\n\n\n<p>\u0418\u0437\u0458\u0430\u0432\u0430 \u0437\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u0458\u0430 \u043e\u0434 2016 \u0433\u043e\u0434\u0438\u043d\u0430 \u043e\u0434 \u0410\u043a\u0430\u0434\u0435\u043c\u0438\u0458\u0430\u0442\u0430 \u0437\u0430 \u0438\u0441\u0445\u0440\u0430\u043d\u0430 \u0438 \u0434\u0438\u0435\u0442\u0435\u0442\u0438\u043a\u0430, \u0434\u0438\u0435\u0442\u0435\u0442\u0438\u0447\u0430\u0440\u0438 \u043e\u0434 \u041a\u0430\u043d\u0430\u0434\u0430 \u0438 \u0410\u043c\u0435\u0440\u0438\u043a\u0430\u043d\u0441\u043a\u0438\u043e\u0442 \u043a\u043e\u043b\u0435\u045f \u0437\u0430 \u0441\u043f\u043e\u0440\u0442\u0441\u043a\u0430 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0430 \u0433\u0438 \u043f\u0440\u0435\u043f\u043e\u0440\u0430\u0447\u0430 \u0441\u043b\u0435\u0434\u043d\u0438\u0442\u0435 \u0443\u043f\u0430\u0442\u0441\u0442\u0432\u0430 \u0437\u0430 \u0432\u043d\u0435\u0441 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043a\u0430\u0458 \u0444\u0438\u0437\u0438\u0447\u043a\u0438 \u0430\u043a\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u043f\u043e\u0435\u0434\u0438\u043d\u0446\u0438:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0424\u0438\u0437\u0438\u0447\u043a\u0438 \u0430\u043a\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u043b\u0443\u0453\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0430\u0442 1,2 \u0434\u043e 2 \u0433\u0440\u0430\u043c\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043f\u043e \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0431\u0435\u0437 \u0440\u0430\u0437\u043b\u0438\u043a\u0430 \u0434\u0430\u043b\u0438 \u0441\u0435 \u0440\u0430\u0431\u043e\u0442\u0438 \u0437\u0430 \u0441\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438 \u043d\u0430 \u043a\u043e\u0438 \u0438\u043c \u0442\u0440\u0435\u0431\u0430 \u0438\u0437\u0434\u0440\u0436\u043b\u0438\u0432\u043e\u0441\u0442 \u0438\u043b\u0438 \u0441\u0438\u043b\u0430.<\/li>\n\n\n\n<li>\u0411\u0435\u0437 \u0440\u0430\u0437\u043b\u0438\u043a\u0430 \u0434\u0430\u043b\u0438 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u043e\u0442 \u0441\u0435 \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430 \u043d\u0430 \u0432\u0438\u0441\u043e\u043a\u0438te \u0438\u043b\u0438 \u043d\u0438\u0441\u043a\u0438te \u0432\u0440\u0435\u0434\u043d\u043e\u0441\u0442\u0438 \u043e\u0434 \u043e\u0432\u0438\u0435 \u043f\u0440\u0435\u043f\u043e\u0440\u0430\u0447\u0430\u043d\u0438 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0438, \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0441\u0435 \u0437\u0430\u0441\u043d\u043e\u0432\u0430 \u043d\u0430 \u0438\u043d\u0442\u0435\u043d\u0437\u0438\u0442\u0435\u0442\u043e\u0442 \u043d\u0430 \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u0438\u043b\u0438 <a rel=\"noreferrer noopener\" href=\"https:\/\/beyond.mk\/fitnesagol\/sto-e-kaloricen-deficit-i-dali-e-bezbeden-za-zdravjeto\/\" target=\"_blank\">\u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435<\/a>.<\/li>\n\n\n\n<li>\u0421\u043f\u043e\u0440\u0442\u0438\u0441\u0442\u0438\u0442\u0435 \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430\u0430\u0442 \u043e\u0434 0,25 \u0434\u043e 0,3 \u0433\u0440\u0430\u043c\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043f\u043e \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u043d\u0435 \u043f\u043e\u0432\u0435\u045c\u0435 \u043e\u0434 \u0434\u0432\u0430 \u0447\u0430\u0441\u0430 \u043f\u043e \u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0437\u0430 \u0434\u0430 \u0458\u0430 <a href=\"https:\/\/beyond.mk\/fitnesagol\/sedum-vidovi-hrana-koi-ke-vi-pomognat-da-izgradite-cista-muskulna-masa\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0437\u0433\u043e\u043b\u0435\u043c\u0430\u0442 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430<\/a>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"premnogu\">\u041a\u043e\u043b\u043a\u0443 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443?<\/h2>\n\n\n\n<p>\u041d\u0435 \u043f\u043e\u0432\u0435\u045c\u0435 \u043e\u0434 1,3 \u0433\u0440\u0430\u043c\u0430 \u043d\u0430 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c \u0434\u043d\u0435\u0432\u043d\u043e \u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u043d\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d.<\/p>\n\n\n\n<p>\u041c\u043e\u0436\u0435\u043c\u0435 \u0441\u0430\u043c\u043e \u0434\u0430 \u0430\u043f\u0441\u043e\u0440\u0431\u0438\u0440\u0430\u043c\u0435 \u0438 \u0438\u0441\u043a\u043e\u0440\u0438\u0441\u0442\u0438\u043c\u0435 \u043e\u0434\u0440\u0435\u0434\u0435\u043d\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0432\u043e \u0442\u0435\u043a\u043e\u0442 \u043d\u0430 \u0434\u0435\u043d\u043e\u0442. \u041f\u043e\u0432\u0435\u045c\u0435 \u043e\u0434 \u0442\u043e\u0430 \u0441\u0430\u043c\u043e \u0441\u0435 \u043f\u0440\u0435\u0442\u0432\u043e\u0440\u0430 \u0432\u043e \u0432\u0438\u0448\u043e\u043a \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0438 \u043d\u0430 \u043a\u0440\u0430\u0458\u043e\u0442 \u0432\u043e \u043c\u0430\u0441\u0442\u0438. \u0417\u043d\u0430\u0447\u0438, \u0430\u043a\u043e \u0432\u043d\u0435\u0441\u0435\u043c\u0435 \u043f\u043e\u0432\u0435\u045c\u0435 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u043d\u0438 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e, \u043d\u0435 \u043c\u043e\u0436\u0435\u043c\u0435 \u0434\u0430 \u0433\u043e \u0438\u0441\u043a\u043e\u0440\u0438\u0441\u0442\u0438\u043c\u0435, \u0438 \u0442\u043e\u0430 \u0438\u043b\u0438 \u0441\u0435 \u043f\u0440\u0435\u0442\u0432\u0430\u0440\u0430 \u0432\u043e \u043e\u0442\u043f\u0430\u0434 \u043f\u0440\u0435\u043a\u0443 \u043d\u0430\u0448\u0430\u0442\u0430 \u0443\u0440\u0438\u043d\u0430 \u0438\u043b\u0438 \u0441\u0435 \u043f\u0440\u0435\u0442\u0432\u0430\u0440\u0430 \u0432\u043e \u043c\u0430\u0441\u0442\u0438 \u0430\u043a\u043e \u0458\u0430\u0434\u0435\u043c\u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0432\u043e \u0446\u0435\u043b\u0438\u043d\u0430.<\/p>\n\n\n\n<p>\u041d\u0430\u0434 2 \u0433\u0440\u0430\u043c\u0430 \u043d\u0430 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0434\u043d\u0435\u0432\u043d\u043e &#8211; \u043c\u043e\u0436\u0435 \u0434\u0430 \u0438\u043c\u0430 \u0440\u0438\u0437\u0438\u0446\u0438, \u043a\u0430\u043a\u043e \u0448\u0442\u043e \u0441\u0435:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0431\u0443\u0431\u0440\u0435\u0436\u043d\u0430 \u0434\u0438\u0441\u0444\u0443\u043d\u043a\u0446\u0438\u0458\u0430<\/li>\n\n\n\n<li>\u043d\u0435\u0441\u0430\u043a\u0430\u043d\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430<\/li>\n\n\n\n<li>\u0437\u0433\u043e\u043b\u0435\u043c\u0435\u043d \u0440\u0438\u0437\u0438\u043a \u0437\u0430 \u043e\u0441\u0442\u0435\u043e\u043f\u043e\u0440\u043e\u0437\u0430<\/li>\n\n\n\n<li>\u0430\u0437\u043e\u0442\u0435\u043c\u0438\u0458\u0430 (\u043d\u0435\u0438\u0441\u043f\u0440\u0430\u0432\u043d\u043e\u0441\u0442 \u043d\u0430 \u0431\u0443\u0431\u0440\u0435\u0437\u0438\u0442\u0435)<\/li>\n<\/ul>\n\n\n\n<p>\u0421\u0442\u0443\u0434\u0438\u0458\u0430\u0442\u0430 \u043e\u0434 2020 \u0433\u043e\u0434\u0438\u043d\u0430 \u043f\u043e\u043a\u0430\u0436\u0443\u0432\u0430 \u0434\u0435\u043a\u0430 \u0434\u0438\u0435\u0442\u0438\u0442\u0435 \u0441\u043e \u0432\u0438\u0441\u043e\u043a\u0430 \u0441\u043e\u0434\u0440\u0436\u0438\u043d\u0430 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043d\u0435 \u0433\u0438 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u0430\u0442 \u0440\u0438\u0437\u0438\u0446\u0438\u0442\u0435 \u0437\u0430 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e \u043d\u0430 \u0431\u0443\u0431\u0440\u0435\u0437\u0438\u0442\u0435 \u0438\u043b\u0438 \u043a\u043e\u0441\u043a\u0438\u0442\u0435, \u043d\u043e \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438 \u0441\u0435 \u043f\u043e\u0434\u043e\u043b\u0433\u0438 \u043a\u043b\u0438\u043d\u0438\u0447\u043a\u0438 \u0438\u0441\u043f\u0438\u0442\u0443\u0432\u0430\u045a\u0430 \u0437\u0430 \u0434\u0430 \u0431\u0438\u0434\u0435\u043c\u0435 \u043a\u043e\u043c\u043f\u043b\u0435\u0442\u043d\u043e \u0441\u0438\u0433\u0443\u0440\u043d\u0438. (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\" target=\"_blank\">3<\/a>)<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"izvori\">\u041e\u0434\u043b\u0438\u0447\u043d\u0438 \u0438\u0437\u0432\u043e\u0440\u0438 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438<\/h2>\n\n\n\n<p>\u041d\u0430\u0458\u0434\u043e\u0431\u0440\u0438 \u0438\u043b\u0438 \u043d\u0430\u0458\u0437\u0434\u0440\u0430\u0432\u0438 \u0438\u0437\u0432\u043e\u0440\u0438 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0441\u0435 \u043e\u043d\u0438\u0435 \u043e\u0434 \u0447\u0438\u0441\u0442\u043e \u0436\u0438\u0432\u043e\u0442\u0438\u043d\u0441\u043a\u043e \u043c\u0435\u0441\u043e \u0438\u043b\u0438 \u0440\u0430\u0441\u0442\u0435\u043d\u0438\u0458\u0430 \u0432\u043a\u043b\u0443\u0447\u0443\u0432\u0430\u0458\u045c\u0438:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0416\u0438\u0432\u0438\u043d\u0430 (85. \u0433\u0440\u0430\u043c\u0430 \u043c\u0438\u0441\u0438\u0440\u043a\u0430 \u0441\u043e\u0434\u0440\u0436\u0438 \u043e\u043a\u043e\u043b\u0443 25 \u0433\u0440\u0430\u043c\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438) (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171481\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a>)<\/li>\n\n\n\n<li>\u0420\u0438\u0431\u0430 (85 \u0433\u0440\u0430\u043c\u0430 \u043b\u043e\u0441\u043e\u0441 \u0441\u043e\u0434\u0440\u0436\u0438 \u043e\u043a\u043e\u043b\u0443 22 \u0433\u0440\u0430\u043c\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438) (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171999\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a>)<\/li>\n\n\n\n<li>\u0408\u0430\u0458\u0446\u0430 (\u0435\u0434\u043d\u043e \u0433\u043e\u043b\u0435\u043c\u043e \u0442\u0432\u0440\u0434\u043e \u0432\u0430\u0440\u0435\u043d\u043e \u0458\u0430\u0458\u0446\u0435 \u0441\u043e\u0434\u0440\u0436\u0438 \u043e\u043a\u043e\u043b\u0443 6 \u0433\u0440\u0430\u043c\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438) (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173424\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">6<\/a>)<\/li>\n<\/ul>\n\n\n\n<p>\u0417\u0430 \u0432\u0435\u0433\u0435\u0442\u0430\u0440\u0438\u0458\u0430\u043d\u0446\u0438\u0442\u0435 \u0438 \u0432\u0435\u0433\u0430\u043d\u0438\u0442\u0435, \u0440\u0430\u0441\u0442\u0438\u0442\u0435\u043b\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438, \u043a\u0430\u043a\u043e \u0433\u0440\u0430\u0432, \u0442\u043e\u0444\u0443 \u0438 \u043b\u0435\u045c\u0430, \u0441\u0435 \u0434\u043e\u0431\u0440\u0430 \u0430\u043b\u0442\u0435\u0440\u043d\u0430\u0442\u0438\u0432\u0430 &#8211; \u043d\u043e \u043e\u0432\u0438\u0435 \u0438\u0437\u0432\u043e\u0440\u0438 \u043d\u0435 \u0441\u0435 \u0441\u0435\u043a\u043e\u0433\u0430\u0448 \u0435\u043a\u0432\u0438\u0432\u0430\u043b\u0435\u043d\u0442\u043d\u0438.<\/p>\n\n\n\n<p>\u0418\u043c\u0430 20 \u0430\u043c\u0438\u043d\u043e \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0438, \u043e\u0434 \u043a\u043e\u0438 \u0434\u0435\u0432\u0435\u0442 \u0441\u0435 \u0435\u0441\u0435\u043d\u0446\u0438\u0458\u0430\u043b\u043d\u0438, \u0448\u0442\u043e \u0437\u043d\u0430\u0447\u0438 \u0434\u0435\u043a\u0430 \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0441\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0430\u0442 \u043f\u0440\u0435\u043a\u0443 \u0438\u0441\u0445\u0440\u0430\u043d\u0430\u0442\u0430 \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u0442\u0435\u043b\u043e\u0442\u043e \u043d\u0435 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0433\u0438 \u0441\u043e\u0437\u0434\u0430\u0434\u0435. \u041f\u0440\u043e\u0442\u0435\u0438\u043d\u0438\u0442\u0435 \u043e\u0434 \u0436\u0438\u0432\u043e\u0442\u0438\u043d\u0441\u043a\u043e \u043f\u043e\u0442\u0435\u043a\u043b\u043e \u0432\u0435\u045c\u0435 \u0433\u0438 \u0438\u043c\u0430\u0430\u0442 \u043e\u0432\u0438\u0435 \u0434\u0435\u0432\u0435\u0442, \u0448\u0442\u043e \u0433\u0438 \u043f\u0440\u0430\u0432\u0438 \u0446\u0435\u043b\u043e\u0441\u043d\u0438 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0434\u043e\u0434\u0435\u043a\u0430 \u043f\u0430\u043a \u043d\u0435 \u0441\u0438\u0442\u0435 \u0440\u0430\u0441\u0442\u0438\u0442\u0435\u043b\u043d\u0438 \u0438\u0437\u0432\u043e\u0440\u0438 \u0441\u0435 \u0446\u0435\u043b\u043e\u0441\u043d\u0438 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"istrazuvanja\">\u0428\u0442\u043e \u0432\u0435\u043b\u0438 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u0437\u0430 \u0432\u043d\u0435\u0441\u043e\u0442 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430<\/h2>\n\n\n\n<p>\u041c\u0435\u0442\u0430-\u0430\u043d\u0430\u043b\u0438\u0437\u0430 \u043e\u0434 2022 \u0433\u043e\u0434\u0438\u043d\u0430 \u043d\u0430 69 \u0441\u0442\u0443\u0434\u0438\u0438 \u0441\u0443\u0433\u0435\u0440\u0438\u0440\u0430\u0448\u0435 \u0434\u0435\u043a\u0430 \u0441\u0435 \u0434\u0440\u0436\u0438\u043c\u0435 \u0434\u043e \u0434\u043e\u043b\u043d\u0438\u043e\u0442 \u0434\u0435\u043b \u043e\u0434 \u043f\u0440\u0435\u043f\u043e\u0440\u0430\u043a\u0438\u0442\u0435 \u043d\u0430 \u0438\u0437\u0458\u0430\u0432\u0430\u0442\u0430 \u0437\u0430 \u043f\u043e\u0437\u0438\u0446\u0438\u0458\u0430. (<a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-022-00508-w\" target=\"_blank\" rel=\"noreferrer noopener\">7<\/a>)<\/p>\n\n\n\n<p>\u0412\u0440\u0437 \u043e\u0441\u043d\u043e\u0432\u0430 \u043d\u0430 \u043f\u0440\u0435\u0442\u0445\u043e\u0434\u043d\u0438\u0442\u0435 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430, \u0430\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u043f\u043e\u0441\u043e\u0447\u0438\u0458\u0430 \u0434\u0435\u043a\u0430 \u0458\u0430\u0434\u0435\u045a\u0435\u0442\u043e 1,5 \u0433\u0440\u0430\u043c\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u043f\u043e \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0431\u0438\u0434\u0435 \u0434\u043e\u0432\u043e\u043b\u043d\u043e \u0437\u0430 \u0434\u0430 \u0441\u0435 \u0438\u0437\u0433\u0440\u0430\u0434\u0438 \u0441\u0438\u043b\u0430 \u043a\u043e\u0433\u0430 \u0441\u0435 \u043a\u043e\u043c\u0431\u0438\u043d\u0438\u0440\u0430 \u0441\u043e <a rel=\"noreferrer noopener\" href=\"https:\/\/beyond.mk\/fitnesagol\/sedum-pridobivki-od-vezbanjeto-so-tezina\/\" target=\"_blank\">\u0442\u0440\u0435\u043d\u0438\u043d\u0433 \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430<\/a>. <\/p>\n\n\n\n<p>\u0414\u0440\u0443\u0433\u0430 \u0441\u0442\u0443\u0434\u0438\u0458\u0430 \u043e\u0434 2022 \u0433\u043e\u0434\u0438\u043d\u0430 \u043d\u0430 \u043f\u043e\u0432\u0435\u045c\u0435 \u043e\u0434 4.800 \u041a\u0438\u043d\u0435\u0437\u0438 \u043d\u0430 60 \u0433\u043e\u0434\u0438\u043d\u0438 \u0438 \u043f\u043e\u0441\u0442\u0430\u0440\u0438 \u0441\u0443\u0433\u0435\u0440\u0438\u0440\u0430 \u0434\u0435\u043a\u0430 \u043c\u0430\u0448\u043a\u0438\u0442\u0435 \u0443\u0447\u0435\u0441\u043d\u0438\u0446\u0438 \u043a\u043e\u0438 \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430\u043b\u0435 \u043f\u043e\u0432\u0435\u045c\u0435 \u043e\u0434 78 \u0433\u0440\u0430\u043c\u0430 \u0434\u043d\u0435\u0432\u043d\u043e \u0438 \u0436\u0435\u043d\u0438\u0442\u0435 \u043a\u043e\u0438 \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430\u043b\u0435 68 \u0433\u0440\u0430\u043c\u0430 \u0434\u043d\u0435\u0432\u043d\u043e \u0438\u043c\u0430\u043b\u0435 \u043d\u0430\u0458\u0433\u043e\u043b\u0435\u043c\u0430 \u0437\u0430\u0448\u0442\u0438\u0442\u0430 \u0438 \u043f\u0440\u0435\u0432\u0435\u043d\u0446\u0438\u0458\u0430 \u043e\u0434 \u043d\u0438\u0441\u043a\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430. (<a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36501159\/\" target=\"_blank\">8<\/a>)<\/p>\n\n\n\n<p>\u0422\u0438\u0435 \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430\u043b\u0435 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043e\u0434 20 \u0433\u0440\u0430\u043c\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043f\u043e \u043e\u0431\u0440\u043e\u043a, \u0430 \u043f\u043e\u0433\u043e\u043b\u0435\u043c\u0438\u043e\u0442 \u0434\u0435\u043b \u043e\u0434 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438\u0442\u0435 \u0434\u043e\u0430\u0453\u0430\u043b\u0435 \u043e\u0434 \u0440\u0430\u0441\u0442\u0438\u0442\u0435\u043b\u043d\u0438 \u0438\u0437\u0432\u043e\u0440\u0438.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"rizici\">\u041a\u043e\u0438 \u0441\u0435 \u0440\u0438\u0437\u0438\u0446\u0438\u0442\u0435 \u043e\u0434 \u043d\u0435\u0434\u043e\u0432\u043e\u043b\u043d\u043e \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438?<\/h2>\n\n\n\n<p>\u041d\u0435\u0441\u043e\u043e\u0434\u0432\u0435\u0442\u043d\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u043c\u043e\u0436\u0435 \u0434\u0430 \u0440\u0435\u0437\u0443\u043b\u0442\u0438\u0440\u0430 \u0441\u043e \u043e\u0441\u043b\u0430\u0431\u0435\u043d \u0438\u043c\u0443\u043d\u043e\u043b\u043e\u0448\u043a\u0438 \u0441\u0438\u0441\u0442\u0435\u043c, \u043d\u0435\u0443\u0445\u0440\u0430\u043d\u0435\u0442\u043e\u0441\u0442, \u0435\u0434\u0435\u043c\u0430 \u043f\u043e\u0440\u0430\u0434\u0438 \u043d\u0435\u0440\u0430\u043c\u043d\u043e\u0442\u0435\u0436\u0430 \u043d\u0430 \u0442\u0435\u0447\u043d\u043e\u0441\u0442\u0438, \u0441\u043b\u0430\u0431\u0435\u0435\u045a\u0435 \u043d\u0430 \u043a\u043e\u0441\u0430\u0442\u0430 \u0438 \u0433\u0443\u0431\u0435\u045a\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0435 \u043d\u0435\u043a\u043e\u0438 \u0434\u043e\u043b\u0433\u043e\u0440\u043e\u0447\u043d\u0438 \u043a\u043e\u043c\u043f\u043b\u0438\u043a\u0430\u0446\u0438\u0438 \u043a\u043e\u0438 \u043f\u0440\u043e\u0438\u0437\u043b\u0435\u0433\u0443\u0432\u0430\u0430\u0442 \u043e\u0434 \u043d\u0435\u0441\u043e\u043e\u0434\u0432\u0435\u0442\u0435\u043d \u0432\u043d\u0435\u0441 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438.<\/p>\n\n\n\n<p>\u0418\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043e\u0434 2019 \u0433\u043e\u0434\u0438\u043d\u0430 \u043f\u043e\u043a\u0430\u0436\u0443\u0432\u0430 \u0434\u0435\u043a\u0430 \u043b\u0443\u0453\u0435\u0442\u043e \u043a\u043e\u0438 \u043d\u0435 \u043a\u043e\u043d\u0441\u0443\u043c\u0438\u0440\u0430\u0430\u0442 \u0434\u043e\u0432\u043e\u043b\u043d\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0438\u043c\u0430\u0430\u0442 \u043d\u0430\u043c\u0430\u043b\u0435\u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430 \u0438 \u0441\u0438\u043b\u0430. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\" target=\"_blank\" rel=\"noreferrer noopener\">9<\/a>)<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">\u041d\u0430\u0458\u0447\u0435\u0441\u0442\u043e \u043f\u043e\u0441\u0442\u0430\u0432\u0443\u0432\u0430\u043d\u0438 \u043f\u0440\u0430\u0448\u0430\u045a\u0430 \u0437\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438<\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><a href=\"https:\/\/beyond.mk\/fitnesagol\/faq\/protein\/koi-se-10-vidovi-hrana-bogati-so-protein\/\">\u041a\u043e\u0438 \u0441\u0435 10-\u0442\u0435 \u043d\u0430\u0458\u0434\u043e\u0431\u0440\u0438 \u0432\u0438\u0434\u043e\u0432\u0438 \u0445\u0440\u0430\u043d\u0430 \u0431\u043e\u0433\u0430\u0442\u0438 \u0441\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d?<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/beyond.mk\/fitnesagol\/faq\/protein\/kolku-proteini-mi-trebaat-dnevno\/\">\u041a\u043e\u043b\u043a\u0443 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043c\u0438 \u0442\u0440\u0435\u0431\u0430\u0430\u0442 \u0434\u043d\u0435\u0432\u043d\u043e?<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/beyond.mk\/fitnesagol\/faq\/protein\/moze-li-da-vnesam-premnogu-proteini\/\">\u041c\u043e\u0436\u0435 \u043b\u0438 \u0434\u0430 \u0432\u043d\u0435\u0441\u0430\u043c \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438?<\/a><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><a href=\"https:\/\/beyond.mk\/fitnesagol\/faq\/protein\/kako-da-vnesete-100-grama-proteini-na-den\/\">\u041a\u0430\u043a\u043e \u0434\u0430 \u0432\u043d\u0435\u0441\u0435\u0442\u0435 100 \u0433\u0440\u0430\u043c\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043d\u0430 \u0434\u0435\u043d?<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/beyond.mk\/fitnesagol\/faq\/protein\/kako-da-se-znae-vnesot-na-proteini\/\">\u041a\u0430\u043a\u043e \u0434\u0430 \u0441\u0435 \u0437\u043d\u0430\u0435 \u0432\u043d\u0435\u0441\u043e\u0442 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438?<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u041d\u0430\u043f\u0438\u0448\u0430\u043d\u043e \u043e\u0434: \u0421\u0438\u043c\u043e\u043d \u0421. | \u041c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u0438 \u043f\u0440\u043e\u0432\u0435\u0440\u0435\u043d\u043e \u043e\u0434: \u0414-\u0440. \u0421\u0442\u0435\u0444\u0430\u043d \u0408\u043e\u0432\u0430\u043d\u043e\u0432 \u041e\u043f\u0442\u0438\u043c\u0430\u043b\u043d\u0438\u043e\u0442 \u0432\u043d\u0435\u0441 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":591,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[221,208,51,369,226,111,48,368],"class_list":["post-394","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ishrana","tag-ishrana","tag-protein","tag-proteini","tag-proteini-dnevno","tag-226","tag-111","tag-48","tag-368"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0415\u0432\u0435 \u043a\u043e\u043b\u043a\u0443 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0432\u0438 \u0441\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438 \u0434\u043d\u0435\u0432\u043d\u043e \u0437\u0430 \u0434\u0430 \u0438\u0437\u0433\u0440\u0430\u0434\u0438\u0442\u0435 \u043c\u0443\u0441\u043a\u0443\u043b\u0438 - 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