{"id":67,"date":"2021-03-11T23:59:32","date_gmt":"2021-03-11T23:59:32","guid":{"rendered":"https:\/\/beyond.mk\/fitnesagol\/?p=67"},"modified":"2025-04-24T08:26:37","modified_gmt":"2025-04-24T08:26:37","slug":"%d0%ba%d0%b0%d0%ba%d0%be-%d0%b4%d0%b0-%d1%98%d0%b0-%d0%b7%d0%b3%d0%be%d0%bb%d0%b5%d0%bc%d0%b8%d1%82%d0%b5-%d1%82%d0%b5%d0%bb%d0%b5%d1%81%d0%bd%d0%b0%d1%82%d0%b0-%d1%82%d0%b5%d0%b6%d0%b8%d0%bd%d0%b0","status":"publish","type":"post","link":"https:\/\/beyond.mk\/fitnesagol\/%d0%ba%d0%b0%d0%ba%d0%be-%d0%b4%d0%b0-%d1%98%d0%b0-%d0%b7%d0%b3%d0%be%d0%bb%d0%b5%d0%bc%d0%b8%d1%82%d0%b5-%d1%82%d0%b5%d0%bb%d0%b5%d1%81%d0%bd%d0%b0%d1%82%d0%b0-%d1%82%d0%b5%d0%b6%d0%b8%d0%bd%d0%b0\/","title":{"rendered":"\u041a\u0430\u043a\u043e \u0434\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432 \u043d\u0430\u0447\u0438\u043d"},"content":{"rendered":"\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\n<\/div>\n\n\n\n<p class=\"has-black-color has-text-color has-background\" style=\"background-color:#e6dbad\">\u041b\u0443\u0453\u0435\u0442\u043e \u0441\u043e \u043f\u0440\u0435\u043c\u0430\u043b\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0441\u0435 \u0441\u043e\u043e\u0447\u0443\u0432\u0430\u0430\u0442 \u0441\u043e \u0441\u0435\u0440\u0438\u043e\u0437\u043d\u0438 \u0437\u0434\u0440\u0430\u0432\u0441\u0442\u0432\u0435\u043d\u0438 \u0440\u0438\u0437\u0438\u0446\u0438. \u0417\u0430 \u0437\u0434\u0440\u0430\u0432\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, \u0432\u0430\u0436\u043d\u043e \u0435 \u0434\u0430 \u0441\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0430\u0442 \u043f\u043e\u0432\u0435\u045c\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u0441\u0435 \u0442\u0440\u043e\u0448\u0430\u0442 \u0438 \u0434\u0430 \u0441\u0435 \u0458\u0430\u0434\u0435 \u0445\u0440\u0430\u043d\u0430 \u0431\u043e\u0433\u0430\u0442\u0430 \u0441\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438, \u0458\u0430\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438 \u0438 \u043c\u0430\u0441\u0442\u0438. <a href=\"https:\/\/beyond.mk\/fitnesagol\/sedum-pridobivki-od-vezbanjeto-so-tezina\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u041a\u0440\u0435\u0432\u0430\u045a\u0435\u0442\u043e \u0442\u0435\u0433\u043e\u0432\u0438<\/a> \u043f\u043e\u043c\u0430\u0433\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0434\u0430 \u0441\u0435 \u043f\u0440\u0435\u0442\u0432\u043e\u0440\u0430\u0442 \u0432\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430 \u043d\u0430\u043c\u0435\u0441\u0442\u043e \u0432\u043e \u043c\u0430\u0441\u043d\u043e \u0442\u043a\u0438\u0432\u043e. \u041e\u0432\u0430 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0433\u043e \u043f\u043e\u0434\u043e\u0431\u0440\u0443\u0432\u0430 \u0446\u0435\u043b\u043e\u043a\u0443\u043f\u043d\u043e\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435 \u0438 \u0458\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430 \u043e\u043f\u0430\u0441\u043d\u043e\u0441\u0442\u0430 \u043e\u0434 \u0437\u0434\u0440\u0430\u0432\u0441\u0442\u0432\u0435\u043d\u0438 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0438 \u043f\u043e\u0432\u0440\u0437\u0430\u043d\u0438 \u0441\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.<\/p>\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=\"#povekje\">\u0412\u043d\u0435\u0441\u0443\u0432\u0430\u0458\u0442\u0435 \u043f\u043e\u0432\u0435\u045c\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u0442\u0440\u043e\u0448\u0438\u0442\u0435<\/a>\n        <a href=\"#proteini\">\u0412\u043d\u0435\u0441\u0443\u0432\u0430\u0458\u0442\u0435 \u043c\u043d\u043e\u0433\u0443 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438<\/a>\n        <a href=\"#tri-pati\">\u0408\u0430\u0434\u0435\u0442\u0435 \u0431\u0430\u0440\u0435\u043c \u0442\u0440\u0438 \u043f\u0430\u0442\u0438 \u043d\u0430 \u0434\u0435\u043d<\/a>\n        <a href=\"#tegovi\">\u041a\u0440\u0435\u0432\u0430\u0458\u0442\u0435 \u0442\u0435\u0433\u043e\u0432\u0438<\/a>\n        <a href=\"#posledici\">\u041a\u043e\u0438 \u0441\u0435 \u0437\u0434\u0440\u0430\u0432\u0441\u0442\u0432\u0435\u043d\u0438\u0442\u0435 \u043f\u043e\u0441\u043b\u0435\u0434\u0438\u0446\u0438 \u043e\u0434 \u043f\u0440\u0435\u043c\u0430\u043b\u0430\u0442\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430?<\/a>\n    <\/nav>\n<\/body>\n<\/html>\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>\u0418\u0430\u043a\u043e \u043f\u043e\u0433\u043e\u043b\u0435\u043c \u043f\u0440\u043e\u0446\u0435\u043d\u0442 \u043e\u0434 \u043b\u0443\u0453\u0435\u0442\u043e \u043a\u043e\u0438 \u0438\u043c\u0430\u0430\u0442 \u043f\u0440\u043e\u0431\u043b\u0435\u043c \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430 \u0441\u0435 \u0441\u043e \u043f\u0440\u0435\u043a\u0443\u043c\u0435\u0440\u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u043f\u043e\u0441\u0442\u043e\u0458\u0430\u0442 \u0438 \u043b\u0443\u0453\u0435 \u043a\u043e\u0438 \u0441\u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u0441\u043b\u0430\u0431\u0438 \u0438 \u0441\u0435 \u0441\u043e \u043f\u0440\u0435\u043c\u0430\u043b\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430. <\/p>\n\n\n\n<p>\u041b\u0443\u0453\u0435\u0442\u043e \u043a\u043e\u0438 \u0441\u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u0441\u043b\u0430\u0431\u0438 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u0438\u043c\u0430\u0430\u0442 \u043f\u0440\u043e\u0431\u043b\u0435\u043c \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u043f\u0440\u0435\u043c\u0430\u043b\u0430\u0442\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u043d\u0435\u0433\u0430\u0442\u0438\u0432\u043d\u043e \u0432\u043b\u0438\u0458\u0430\u0435 \u043d\u0430 \u0446\u0435\u043b\u043e\u043a\u0443\u043f\u043d\u043e\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435 \u043d\u0430 \u0438\u043d\u0434\u0438\u0432\u0438\u0434\u0443\u0430\u0442\u0430.<\/p>\n\n\n\n<p>\u041b\u0443\u0453\u0435\u0442\u043e \u043a\u043e\u0438 \u0438\u043c\u0430\u0430\u0442 \u0438\u043d\u0434\u0435\u043a\u0441 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u043c\u0430\u0441\u0430 \u043f\u043e\u0434 18.5 \u0441\u0435 \u0441\u043c\u0435\u0442\u0430\u0430\u0442 \u0437\u0430 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u0441\u043b\u0430\u0431\u0438, \u0430 \u043b\u0443\u0453\u0435\u0442\u043e \u043a\u043e\u0438 \u0438\u043c\u0430\u0430\u0442 \u0438\u043d\u0434\u0435\u043a\u0441 \u043d\u0430\u0434 25 \u0441\u0435 \u0441\u043e \u043f\u0440\u0435\u043a\u0443\u043c\u0435\u0440\u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430. \u041e\u043d\u0438\u0435 \u043f\u0430\u043a \u043a\u043e\u0438 \u0438\u043c\u0430\u0430\u0442 \u0438\u043d\u0434\u0435\u043a\u0441 \u043d\u0430\u0434 30 \u0438\u043c\u0430\u0430\u0442 \u0441\u0435\u0440\u0438\u043e\u0437\u0435\u043d \u043f\u0440\u043e\u0431\u043b\u0435\u043c \u0441\u043e \u043c\u0435\u043d\u0430\u045f\u0438\u0440\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430. <\/p>\n<\/div><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"424\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/03\/pexels-scott-webb-28061.jpg\" alt=\"\u0437\u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\" class=\"wp-image-70 size-full\" srcset=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/03\/pexels-scott-webb-28061.jpg 640w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/03\/pexels-scott-webb-28061-300x199.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<p><a href=\"https:\/\/beyond.mk\/fitnes\/indeks-na-telesna-masa-bmi\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0418\u043d\u0434\u0435\u043a\u0441\u043e\u0442 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u043c\u0430\u0441\u0430<\/a> \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0433\u043e \u043f\u0440\u043e\u0432\u0435\u0440\u0438\u0442\u0435 \u043d\u0430 \u0441\u043b\u0435\u0434\u043d\u0438\u043e\u0442 <a href=\"http:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/BMI\/bmicalc.htm\" target=\"_blank\" rel=\"noreferrer noopener\">\u043e\u0432\u043e\u0458 \u043b\u0438\u043d\u043a<\/a>.<\/p>\n\n\n\n<p>\u041c\u043d\u043e\u0433\u0443 \u0435 \u0432\u0430\u0436\u043d\u043e \u0434\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u043d\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u0435\u043d \u043d\u0430\u0447\u0438\u043d \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u043d\u0435\u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e\u0442\u043e \u0445\u0440\u0430\u043d\u0435\u045a\u0435 \u0441\u043e \u0433\u0430\u0437\u0438\u0440\u0430\u043d\u0438 \u043f\u0438\u0458\u0430\u043b\u043e\u0446\u0438 \u0438 \u0441\u043b\u0430\u0442\u043a\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0432\u0438 \u0433\u043e \u043d\u0430\u0440\u0443\u0448\u0438 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e. <\/p>\n\n\n\n<p>\u0417\u0434\u0440\u0430\u0432 \u043d\u0430\u0447\u0438\u043d \u043d\u0430 \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 \u0435 \u0441\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430 \u0438 \u043f\u043e\u0442\u043a\u043e\u0436\u043d\u043e \u043c\u0430\u0441\u043d\u043e \u0442\u043a\u0438\u0432\u043e \u0431\u0435\u0437 \u043f\u0440\u0438\u0442\u043e\u0430 \u0434\u0430 \u0433\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u043c\u0430\u0441\u043d\u043e\u0442\u043e \u0442\u043a\u0438\u0432\u043e \u043e\u043a\u043e\u043b\u0443 \u0441\u0442\u043e\u043c\u0430\u043a\u043e\u0442.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"povekje\">\u0412\u043d\u0435\u0441\u0443\u0432\u0430\u0458\u0442\u0435 \u043f\u043e\u0432\u0435\u045c\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u0442\u0440\u043e\u0448\u0438\u0442\u0435<\/h2>\n\n\n\n<p>\u041d\u0430\u0458\u0434\u043e\u0431\u0430\u0440 \u043d\u0430\u0447\u0438\u043d \u0434\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0435 \u0441\u043e \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u043f\u043e\u0432\u0435\u045c\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u0442\u0440\u043e\u0448\u0438\u0442\u0435. <\/p>\n\n\n\n<p>\u041f\u043e\u0442\u0440\u0435\u0431\u043d\u0430\u0442\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0434\u0430 \u0458\u0430 \u043f\u0440\u0435\u0441\u043c\u0435\u0442\u0430\u0442\u0435 \u0441\u043e \u043a\u043e\u0440\u0438\u0441\u0442\u0435\u045a\u0435 \u043d\u0430 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u043e\u0442 \u043d\u0430 <a rel=\"noreferrer noopener\" href=\"https:\/\/www.healthline.com\/nutrition\/how-many-calories-per-day\" target=\"_blank\">\u043e\u0432\u043e\u0458 \u043b\u0438\u043d\u043a<\/a>.<\/p>\n\n\n\n<p>\u041d\u0430\u0458\u0447\u0435\u0441\u0442\u043e \u043f\u0440\u0430\u0432\u0438\u043b\u043e\u0442\u043e \u0435 \u0434\u0435\u043a\u0430 \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 300-500 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043f\u043e\u0432\u0435\u045c\u0435 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u0442\u0440\u043e\u0448\u0438\u0442\u0435 \u043d\u0430 \u0434\u0435\u043d. \u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u0441\u0430\u043a\u0430\u0442\u0435 \u0434\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0432\u0430\u0448\u0430\u0442\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u043c\u0430\u0441\u0430 \u043f\u043e\u0431\u0440\u0437\u043e, \u0446\u0435\u043b\u0442\u0430 \u0431\u0438 \u0431\u0438\u043b\u0430 \u0434\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 700-1000 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043f\u043e\u0432\u0435\u045c\u0435 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u0442\u0440\u043e\u0448\u0438\u0442\u0435 \u0434\u043d\u0435\u0432\u043d\u043e. <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"proteini\">\u0412\u043d\u0435\u0441\u0443\u0432\u0430\u0458\u0442\u0435 \u043c\u043d\u043e\u0433\u0443 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438<\/h2>\n\n\n\n<p>\u041d\u0430\u0458\u0432\u0430\u0436\u043d\u0438\u043e\u0442 \u043d\u0443\u0442\u0440\u0438\u0435\u043d\u0442 \u0437\u0430 \u0434\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432 \u043d\u0430\u0447\u0438\u043d \u0435 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u043e\u0442 \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u0441\u0435 \u0438\u0437\u0433\u0440\u0430\u0434\u0435\u043d\u0438 \u043e\u0434 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438. \u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u043d\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u0434\u043e\u0432\u043e\u043b\u043d\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d, \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043a\u043e\u0438 \u0433\u0438 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u045c\u0435 \u0441\u0435 <a href=\"https:\/\/beyond.mk\/fitnes\/idealen-procent-na-masti\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u043f\u0440\u0435\u0442\u0432\u043e\u0440\u0430\u0442 \u0432\u043e \u043c\u0430\u0441\u0442\u0438<\/a> \u043d\u0430\u043c\u0435\u0441\u0442\u043e \u0432\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u0438.<\/p>\n\n\n\n<p>\u041d\u0435\u043a\u043e\u043b\u043a\u0443 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0435 \u0434\u0435\u043a\u0430 \u0434\u0438\u0435\u0442\u0438\u0442\u0435 \u043a\u043e\u0438 \u0441\u043e\u0434\u0440\u0436\u0430\u0442 \u0433\u043e\u043b\u0435\u043c\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u0433\u0438 <a href=\"https:\/\/beyond.mk\/fitnesagol\/zgolemuvanje-muskulna-sila-za-eden-mesec\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u043a\u043e\u043d\u0432\u0435\u0440\u0442\u0438\u0440\u0430\u0430\u0442 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0432\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u043e \u0442\u043a\u0438\u0432\u043e<\/a> (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22215165\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>).<\/p>\n\n\n\n<p>\u0417\u0430 \u0434\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u043d\u0430\u0458\u0434\u043e\u0431\u0440\u043e \u0435 \u0434\u0430 \u0446\u0435\u043b\u0438\u0442\u0435 \u043a\u043e\u043d \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 1.5-2.2 \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. \u041d\u0430 \u043f\u0440\u0438\u043c\u0435\u0440: \u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u0438\u043c\u0430\u0442\u0435 60 \u043a\u0433, \u0442\u0440\u0435\u0431\u0430 \u0434\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043f\u043e\u043c\u0435\u0453\u0443 90-132 \u0433\u0440\u0430\u043c\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d.<\/p>\n\n\n\n<p>\u041f\u0440\u043e\u0434\u0443\u043a\u0442\u0438 \u043a\u043e\u0438 \u0441\u0435 \u0431\u043e\u0433\u0430\u0442\u0438 \u0441\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d \u0438 \u0437\u0434\u0440\u0430\u0432\u0438 \u0437\u0430 \u0458\u0430\u0434\u0435\u045a\u0435 \u0441\u0435: \u0440\u0438\u0431\u0430, \u0458\u0430\u0458\u0446\u0430, \u043c\u0435\u0441\u043e, \u0458\u0430\u0442\u043a\u0430\u0441\u0442\u0438 \u043f\u043b\u043e\u0434\u043e\u0432\u0438 \u0438 \u043c\u043b\u0435\u0447\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438.<br>\u041f\u0440\u043e\u0442\u0435\u0438\u043d\u043e\u0442 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430 \u0438 \u043f\u0440\u0435\u043a\u0443 \u0441\u0443\u043f\u043b\u0435\u043c\u0435\u043d\u0442\u0438 \u043a\u0430\u043a\u043e \u0448\u0442\u043e \u0435 Whey \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u043e\u0442 \u0434\u043e\u043a\u043e\u043b\u043a\u0443 \u043d\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u0434\u043e\u0432\u043e\u043b\u043d\u043e \u043f\u0440\u0435\u043a\u0443 \u0438\u0441\u0445\u0440\u0430\u043d\u0430\u0442\u0430.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"tri-pati\">\u0408\u0430\u0434\u0435\u0442\u0435 \u0431\u0430\u0440\u0435\u043c \u0442\u0440\u0438 \u043f\u0430\u0442\u0438 \u043d\u0430 \u0434\u0435\u043d<\/h2>\n\n\n\n<p>\u0408\u0430\u0434\u0435\u045a\u0435\u0442\u043e \u0431\u0430\u0440\u0435\u043c \u0442\u0440\u0438 \u043f\u0430\u0442\u0438 \u043d\u0430 \u0434\u0435\u043d \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u045c\u0435 \u0433\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0438 \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043a\u043e\u0438 \u0433\u0438 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435. <\/p>\n\n\n\n<p>\u0408\u0430\u0434\u0435\u0442\u0435 \u0445\u0440\u0430\u043d\u0430 \u0431\u043e\u0433\u0430\u0442\u0430 \u0441\u043e \u0458\u0430\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438, \u043c\u0430\u0441\u0442\u0438 \u0438 <a href=\"https:\/\/beyond.mk\/fitnesagol\/kolku-proteini-se-potrebni-dnevno-za-da-izgradite-muskuli\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043d\u0430 \u0441\u0435\u043a\u043e\u0458 \u043e\u0431\u0440\u043e\u043a<\/a> \u0437\u0430 \u0434\u0430 \u0433\u043e \u043c\u0430\u043a\u0441\u0438\u043c\u0438\u0437\u0438\u0440\u0430\u0442\u0435 \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u0432\u043d\u0435\u0441\u0435\u043d\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0438.<\/p>\n\n\n\n<p>\u041f\u0440\u043e\u0431\u0430\u0458\u0442\u0435 \u0434\u0430 \u0432\u043d\u0435\u0441\u0435\u0442\u0435 \u0438 \u0437\u0430\u043a\u0443\u0441\u043a\u0430 \u043f\u043e\u043c\u0435\u0453\u0443 \u043e\u0431\u0440\u043e\u0446\u0438\u0442\u0435 \u0437\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u0458\u0430\u0442\u0430 \u0438 \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438. <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"tegovi\">\u041a\u0440\u0435\u0432\u0430\u0458\u0442\u0435 \u0442\u0435\u0433\u043e\u0432\u0438<\/h2>\n\n\n\n<p>\u0417\u0430 \u0434\u0430 \u0431\u0438\u0434\u0435\u0442\u0435 \u0441\u0438\u0433\u0443\u0440\u043d\u0438 \u0434\u0435\u043a\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u045c\u0435 \u043e\u0434\u0430\u0442 \u0432\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u0438\u0442\u0435 \u043d\u0430\u043c\u0435\u0441\u0442\u043e \u0434\u0430 \u0441\u0435 \u043f\u0440\u0435\u0442\u0432\u043e\u0440\u0430\u0442 \u0432\u043e \u043c\u0430\u0441\u043d\u043e \u0442\u043a\u0438\u0432\u043e, \u0432\u0430\u0436\u043d\u043e \u0435 \u0434\u0430 \u0432\u0435\u0436\u0430\u0442\u0435 \u0441\u043e \u0442\u0435\u0433\u043e\u0432\u0438. <\/p>\n\n\n\n<p>\u0412\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0433\u043e\u0432\u0438 \u0432\u043e \u0442\u0435\u0440\u0435\u0442\u0430\u043d\u0430 \u0431\u0430\u0440\u0435\u043c 2 \u043f\u0430\u0442\u0438 \u0441\u0435\u0434\u043c\u0438\u0447\u043d\u043e \u045c\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0434\u0430 \u0441\u0435 \u043f\u0440\u0435\u0442\u0432\u043e\u0440\u0438 \u0432\u043e \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430. <\/p>\n\n\n\n<p>\u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u043d\u0435 \u0441\u0442\u0435 \u0431\u0438\u043b\u0435 \u043d\u0438\u043a\u043e\u0433\u0430\u0448 \u0432\u043e \u0442\u0435\u0440\u0435\u0442\u0430\u043d\u0430 \u0438 \u043d\u0435 \u0441\u0442\u0435 \u0432\u0435\u0436\u0431\u0430\u043b\u0435 \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430, \u043a\u043e\u043d\u0441\u0443\u043b\u0442\u0438\u0440\u0430\u0458\u0442\u0435 \u0441\u0435 \u0441\u043e \u0442\u0440\u0435\u043d\u0435\u0440\u0438\u0442\u0435 \u043a\u043e\u0438 \u0441\u0435 \u0432\u043e \u0442\u0435\u0440\u0435\u0442\u0430\u043d\u0430\u0442\u0430 \u0438\u043b\u0438 \u043d\u0430\u0458\u043c\u0435\u0442\u0435 \u043f\u0440\u043e\u0444\u0435\u0441\u0438\u043e\u043d\u0430\u043b\u0435\u043d \u0444\u0438\u0442\u043d\u0435\u0441 \u0442\u0440\u0435\u043d\u0435\u0440 \u043a\u043e\u0458 \u045c\u0435 \u0432\u0438 \u043d\u0430\u043f\u0440\u0430\u0432\u0438 \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u0430 \u0437\u0430 \u0432\u0435\u0436\u0431\u0430\u045a\u0435. \u0418\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u043a\u043e\u043d\u0441\u0443\u043b\u0442\u0438\u0440\u0430\u0458\u0442\u0435 \u0441\u0435 \u0438 \u0441\u043e \u0432\u0430\u0448\u0438\u043e\u0442 \u0434\u043e\u043a\u0442\u043e\u0440 \u0430\u043a\u043e \u0438\u043c\u0430\u0442\u0435 \u043d\u0435\u043a\u043e\u0438 \u0437\u0434\u0440\u0430\u0432\u0441\u0442\u0432\u0435\u043d\u0438 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0438 \u0438\u043b\u0438 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0438 \u0441\u043e \u0441\u043a\u0435\u043b\u0435\u0442\u043e\u0442 \u0437\u0430 \u0434\u0430 \u0431\u0438\u0434\u0435\u0442\u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u043d\u0438 \u0438 \u0434\u0430 \u043d\u0435 \u0441\u0435 \u043f\u043e\u0432\u0440\u0435\u0434\u0438\u0442\u0435. <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"posledici\">\u041a\u043e\u0438 \u0441\u0435 \u0437\u0434\u0440\u0430\u0432\u0441\u0442\u0432\u0435\u043d\u0438\u0442\u0435 \u043f\u043e\u0441\u043b\u0435\u0434\u0438\u0446\u0438 \u043e\u0434 \u043f\u0440\u0435\u043c\u0430\u043b\u0430\u0442\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430?<\/h2>\n\n\n\n<p>\u0421\u043f\u043e\u0440\u0435\u0434 \u0435\u0434\u043d\u043e \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0435, \u043b\u0443\u0453\u0435\u0442\u043e \u0441\u043e \u043f\u0440\u0435\u043c\u0430\u043b\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0438\u043c\u0430\u0430\u0442 140% \u043f\u043e\u0433\u043e\u043b\u0435\u043c \u0440\u0438\u0437\u0438\u043a \u043e\u0434 \u043f\u0440\u0435\u0440\u0430\u043d\u0430 \u0441\u043c\u0440\u0442 \u0437\u0430 \u043c\u0430\u0436\u0438\u0442\u0435 \u0438 \u043e\u043a\u043e\u043b\u0443 100% \u0437\u0433\u043e\u043b\u0435\u043c\u0435\u043d \u0440\u0438\u0437\u0438\u043a \u043a\u0430\u0458 \u0436\u0435\u043d\u0438\u0442\u0435 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18519281\" target=\"_blank\">2<\/a>).<\/p>\n\n\n\n<p>\u041f\u0440\u0435\u043c\u0430\u043b\u0430\u0442\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0438\u043c\u0430 \u043d\u0435\u0433\u0430\u0442\u0438\u0432\u043d\u0438 \u043f\u043e\u0441\u043b\u0435\u0434\u0438\u0446\u0438 \u0438 \u0437\u0430 \u0438\u043c\u0443\u043d\u0438\u043e\u0442 \u0441\u0438\u0441\u0442\u0435\u043c \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u0440\u0438\u0437\u0438\u043a\u043e\u0442 \u043e\u0434 \u0438\u043d\u0444\u0435\u043a\u0446\u0438\u0438 \u0435 \u043f\u043e\u0433\u043e\u043b\u0435\u043c, \u043c\u043e\u0436\u0435 \u0434\u0430 \u0434\u043e\u0458\u0434\u0435 \u0434\u043e \u043e\u0441\u0442\u0435\u043e\u043f\u043e\u0440\u043e\u0437\u0430 \u0438 \u0441\u043a\u0440\u0448\u0435\u043d\u0438\u0446\u0438 \u043a\u0430\u043a\u043e \u0438 \u0434\u0430 \u043f\u0440\u0435\u0434\u0438\u0437\u0432\u0438\u043a\u0430 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0438 \u0441\u043e \u043f\u043b\u043e\u0434\u043d\u043e\u0441\u0442\u0430 (<a rel=\"noreferrer noopener\" href=\"http:\/\/www.who.int\/publications\/cra\/chapters\/volume1\/0039-0162.pdf\" target=\"_blank\">3<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11256896\" target=\"_blank\">4<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18842772\" target=\"_blank\">5<\/a>)<\/p>\n\n\n\n<p>\u041b\u0443\u0453\u0435\u0442\u043e \u043a\u043e\u0438 \u0438\u043c\u0430\u0430\u0442 \u043f\u0440\u0435\u043c\u0430\u043b\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u0438\u043c\u0430\u0430\u0442 \u0437\u0433\u043e\u043b\u0435\u043c \u0440\u0438\u0437\u0438\u043a \u043e\u0434 \u0440\u0430\u0437\u0432\u0438\u0432\u0430\u045a\u0435 \u043d\u0430 \u0434\u0435\u043c\u0435\u043d\u0446\u0438\u0458\u0430 \u0438 \u0441\u0430\u0440\u043a\u043e\u043f\u0435\u043d\u0438\u0458\u0430(\u0442\u0440\u043e\u0448\u0435\u045a\u0435 \u043d\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u043e\u0442\u043e \u0442\u043a\u0438\u0432\u043e \u043f\u043e\u0440\u0430\u0434\u0438 \u0441\u0442\u0430\u0440\u043e\u0441\u0442) (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15814865\" target=\"_blank\">6<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25866264\" target=\"_blank\">7<\/a>).<\/p>\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. \u041b\u0443\u0453\u0435\u0442\u043e \u0441\u043e \u043f\u0440\u0435\u043c\u0430\u043b\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0441\u0435 \u0441\u043e\u043e\u0447\u0443\u0432\u0430\u0430\u0442 \u0441\u043e \u0441\u0435\u0440\u0438\u043e\u0437\u043d\u0438 \u0437\u0434\u0440\u0430\u0432\u0441\u0442\u0432\u0435\u043d\u0438 \u0440\u0438\u0437\u0438\u0446\u0438. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":70,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[81,87,88,86,82,84,85,83],"class_list":["post-67","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-menadziranje-so-tezinata","tag-kako-da-ja-zgolemite-telesnata-tezina-na-zdrav-nacin","tag-premala-telesna-masa","tag-premala-telesna-masa-posledici","tag-premala-telesna-tezina","tag-------2","tag-84","tag-85","tag-83"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u041a\u0430\u043a\u043e \u0434\u0430 \u0458\u0430 \u0437\u0433\u043e\u043b\u0435\u043c\u0438\u0442\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432 \u043d\u0430\u0447\u0438\u043d | 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