{"id":187338,"date":"2020-10-05T13:25:02","date_gmt":"2020-10-05T11:25:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=187338"},"modified":"2024-03-28T09:53:26","modified_gmt":"2024-03-28T08:53:26","slug":"sadje-in-hujsanje-katero-sadje-ima-najmanj-kalorij","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/sadje-in-hujsanje-katero-sadje-ima-najmanj-kalorij\/","title":{"rendered":"Sadje in huj\u0161anje &#8211; katero sadje ima najmanj kalorij?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/sadje-in-hujsanje-katero-sadje-ima-najmanj-kalorij\/#Sadje_in_hujsanje\" title=\"Sadje in huj\u0161anje\">Sadje in huj\u0161anje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/sadje-in-hujsanje-katero-sadje-ima-najmanj-kalorij\/#Sadne_vlaknine_spodbujajo_hujsanje\" title=\"Sadne vlaknine spodbujajo huj\u0161anje\">Sadne vlaknine spodbujajo huj\u0161anje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/sadje-in-hujsanje-katero-sadje-ima-najmanj-kalorij\/#Sadje_vsebuje_naravne_sladkorje\" title=\"Sadje vsebuje naravne sladkorje\">Sadje vsebuje naravne sladkorje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/sadje-in-hujsanje-katero-sadje-ima-najmanj-kalorij\/#Sadje_z_najnizjo_vsebnostjo_kalorij\" title=\"Sadje z najni\u017ejo vsebnostjo kalorij\">Sadje z najni\u017ejo vsebnostjo kalorij<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sadje upravi\u010deno velja za eno <strong>najbolj zdravih pridelkov na svetu.<\/strong>&nbsp;Vsebuje<strong> edinstveno \u0161tevilo vitaminov, mineralov, antioksidantov, vlaknin<\/strong> in \u0161tevilnih drugih koristnih hranil. Poleg tega spada v kategorijo \u017eivil, ki vsebujejo <strong>visok dele\u017e vode, ve\u010dji dele\u017e vlaknin in manj\u0161o vsebnost kalorij.<\/strong>&nbsp;Zahvaljujo\u010d temu je <strong>priljubljeno \u017eivilo, ki podpira zdrav na\u010din \u017eivljenja, pa tudi samo izgubo te\u017ee.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa <strong>bodite previdni<\/strong> pri izbiri sadja za svoj redukcijski meni. Nekatere vrste vsebujejo <strong>visok dele\u017e sladkorjev,<\/strong> zaradi \u010desar lahko zelo te\u017eko shuj\u0161ate. Toda na splo\u0161no je <strong>u\u017eivanje sadja povezano z ni\u017ejo telesno te\u017eo in manj\u0161im tveganjem za zdravstvene te\u017eave<\/strong>, ki jih povzro\u010da prekomerna telesna te\u017ea ali debelost.&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-1124x632.jpg\" alt=\"Sadje in huj\u0161anje - katero sadje ima najmanj kalorij? \" class=\"wp-image-180260\" style=\"width:843px;height:474px\" title=\"Sadje in huj\u0161anje - katero sadje ima najmanj kalorij? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-1536x863.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sadje_in_hujsanje\"><\/span><strong>Sadje in huj\u0161anje<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobro je znano, da je sadje&nbsp;<strong>sestavni del zdrave in uravnote\u017eene prehrane<\/strong>, zlasti zaradi&nbsp;<strong>vsebnosti koristnih vitaminov in mineralov.<\/strong>&nbsp;Ni\u010d \u010dudnega, npr. samo ena pomaran\u010da lahko&nbsp;<strong>zadovolji dnevne potrebe po vitaminu C.<\/strong>&nbsp;Kot vemo, je&nbsp;<strong>izjemno pomembno mikrohranilo<\/strong>&nbsp;za podporo imunskemu sistemu, proizvodnjo kolagena in zagotavljanje splo\u0161nega zdravja telesa. Denimo&nbsp;<strong>banana,<\/strong>&nbsp;\u010deprav velja za&nbsp;<strong>bolj kalori\u010dno sadje<\/strong>, lahko organizmu zagotovi&nbsp;<strong>v povpre\u010dju do 12% priporo\u010denega dnevnega vnosa kalija.<\/strong>&nbsp;Pomaga<strong>&nbsp;uravnavati delovanje \u017eivcev, mi\u0161ic in srca.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[6] [1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toda kako so lahko ti sladki pridelki, polni zdravih mikrohranil, pa tudi ogljikovih hidratov,&nbsp;<strong>koristni za izgubo te\u017ee?<\/strong>&nbsp;Razlog za to so&nbsp;<strong>omenjene hranilne snovi, visoka vsebnost vode, vlaknin in izredno nizka vsebnost kalorij.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kakor koli bodite pazljivi, kako je<strong>&nbsp;izbrano sadje predelano.<\/strong>&nbsp;Razlika je v tem, ali gre za&nbsp;<strong>sve\u017ee, posu\u0161eno ali liofilizirano sadje.<\/strong>&nbsp;\u010ceprav sve\u017ee sadje&nbsp;<strong>vsebuje kalorije in sladkorje<\/strong>, je zaradi prisotnosti vode njihov pojav&nbsp;<strong>veliko ni\u017eji.<\/strong>&nbsp;Ravno nasprotno pa je pri suhem sadju, saj se pri su\u0161enju iz njega&nbsp;<strong>odstrani voda<\/strong>&nbsp;in tako postane&nbsp;<strong>kalori\u010dno gostej\u0161e,<\/strong>&nbsp;kar pomeni, da lahko&nbsp;<strong>vsebuje ve\u010d kalorij, sladkorjev, a tudi ma\u0161\u010dob.<\/strong>&nbsp;Poleg tega pa se s su\u0161enjem<strong>&nbsp;odstrani pomembne vitamine in minerale.<\/strong><a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> Liofilizirano sadje&nbsp;<\/a>je zato&nbsp;<strong>odli\u010dna alternativa suhega sadja.<\/strong>&nbsp;Je sadje, ki se&nbsp;<strong>su\u0161i z zamrzovanjem pri zelo nizkih temperaturah.<\/strong>&nbsp;Zahvaljujo\u010d tej tehnologiji se v<strong>oda ne\u017eno odstrani i<\/strong>z sadja, s tem pa sadje ohrani svoj&nbsp;<strong>edinstven okus, ter tudi potrebne vitamine in minerale.<\/strong>&nbsp;Hkrati pa&nbsp;<strong>vsebuje manj kalorij in ima bistveno dalj\u0161i rok uporabe.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Sadje vsebuje malo kalorij<\/strong><\/p><\/h3>\n\n\n\n<p>Kot smo \u017ee omenili, nekaj vrst sadja&nbsp;<strong>vsebuje manj\u0161i dele\u017e kalorij.<\/strong>&nbsp;Posledi\u010dno lahko njihovo u\u017eivanje&nbsp;<strong>zmanj\u0161a celoten vnos kalorij in s tem spodbudi izgubo te\u017ee.<\/strong>&nbsp;Poleg tega lahko z vklju\u010ditvijo nizkokalori\u010dne hrane v svojo prehrano, kot je sadje,<strong>&nbsp;pomagate ustvariti kalori\u010dni primanjkljaj.<\/strong>&nbsp;To je klju\u010dna sestavina va\u0161ih prizadevanj za huj\u0161anje. To je zato, ker se kalori\u010dni primanjkljaj pojavi, ko&nbsp;<strong>dnevna poraba energije presega va\u0161 dnevni vnos energije<\/strong>, kar samodejno&nbsp;<strong>povzro\u010di izgubo te\u017ee.<\/strong>&nbsp;Pojasnimo na primeru:<\/p>\n\n\n\n<p>dnevni vnos 2000 kcal &#8211; \u010de dnevno pokurite 2 500 kcal = va\u0161 kalori\u010dni primanjkljaj je 500 kcal = tedensko 3 500 kcal = minus 0,45 kg na teden.&nbsp;<span style=\"color: #ff6600;\">[1] [2] [7] [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-1124x749.jpg\" alt=\"Sadje in huj\u0161anje\" class=\"wp-image-180312\" style=\"width:843px;height:562px\" title=\"Sadje in huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>\u010ce \u0161e vedno oklevate glede tega, ali je sadje kljub&nbsp;<strong>okusnemu in sladkemu okusubolj\u0161a alternativa prigrizkom<\/strong>&nbsp;glede kalorij, je tukaj \u0161e en primer za vas. \u010ce&nbsp;<strong>100 g mle\u010dne \u010dokolade z vsebnostjo 347 kalorij<\/strong>&nbsp;zamenjate s&nbsp;<strong>100 g jabolk z dele\u017eem 52 kalorij, boste prihranili do 295 kcal na dan.<\/strong>&nbsp;Poleg tega v telo vnesete<strong>&nbsp;koristne vitamine in minerale ter do 2,4 g vlaknin.<\/strong>&nbsp;Mle\u010dna \u010dokolada ponuja vlaknine, vendar&nbsp;<strong>le v koli\u010dini 1,2 g<\/strong>, poleg tega pa vas napolni z&nbsp;<strong>velikim \u0161tevilom dodanega sladkorja in ma\u0161\u010dob.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,44248,46912,50206,64225\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sadne_vlaknine_spodbujajo_hujsanje\"><\/span><p>Sadne vlaknine spodbujajo huj\u0161anje<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V na\u0161em \u010drevesju je&nbsp;<strong>ve\u010d kot 100 vrst bakterij.<\/strong>&nbsp;Nekatere so nevarne za na\u0161o prebavo in jih je potrebno<strong>&nbsp;izlo\u010diti iz telesa.<\/strong>&nbsp;Obstajajo pa tudi&nbsp;<strong>razli\u010dne vrste koristnih bakterij.<\/strong>&nbsp;Te igrajo&nbsp;<strong>pomembno vlogo pri mnogih vidikih zdravja, vklju\u010dno z uravnavanjem telesne te\u017ee in nadzorom ravni sladkorja v krvi.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi pa te&nbsp;<strong>bakterije pre\u017eivele, morajo biti dobro hranjene.<\/strong>&nbsp;Tu imajo<strong>&nbsp;vlaknine izjemno pomembno vlogo.<\/strong>&nbsp;Topne vlaknine prehajajo skozi ve\u010dino prebavnega sistema,&nbsp;<strong>ve\u010dinoma nespremenjene,<\/strong>&nbsp;dokler kon\u010dno ne pridejo do&nbsp;<strong>koristnih \u010drevesnih bakterij.<\/strong>&nbsp;Prebavijo jih in jih nato&nbsp;<strong>pretvorijo v uporabno energijo<\/strong>, ki jo lahko uporabijo tudi za druge<strong>&nbsp;funkcije, povezane z izgubo telesne te\u017ee.<\/strong>&nbsp;Tak\u0161na vlakna se imenujejo&nbsp;<strong>prebioti\u010dna vlakna<\/strong>, ki jih najdemo v&nbsp;<strong>banani, jabolku ali grenivki.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga&nbsp;<strong>nenadomestljiva korist vlaknin pri huj\u0161anju<\/strong>&nbsp;je njihova sposobnost, da<strong>&nbsp;spro\u017eijo ob\u010dutek sitosti.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span>&nbsp;Nekatere raziskave ka\u017eejo, da lahko<strong>&nbsp;vlaknine povzro\u010dijo zmanj\u0161anje apetita in posledi\u010dno manj\u0161i vnos hrane.<\/strong>&nbsp;To hipotezo je potrdila ena znana \u0161tudija, ki je&nbsp;<strong>pokazala tudi u\u010dinek vlaknin na zni\u017eevanje ravni sladkorja v krvi.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bo stvar \u0161e bolj\u0161a, ima sadje poleg omenjenih koristi tudi&nbsp;<strong>visoko vsebnost vode.<\/strong>&nbsp;Ta skupaj z vlakninami tvori<strong>&nbsp;izjemno kombinacijo,<\/strong>&nbsp;ki vam omogo\u010da, da&nbsp;<strong>zau\u017eijete manj\u0161e porcije in \u0161e vedno dose\u017eete ob\u010dutek sitosti.<\/strong>&nbsp;Ena \u0161tudija je celo pokazala, da je<strong>&nbsp;u\u017eivanje \u017eivil z ve\u010djo vsebnostjo vode<\/strong>&nbsp;povzro\u010dilo&nbsp;<strong>ve\u010dji ob\u010dutek sitosti<\/strong>, kot, \u010de bi&nbsp;<strong>pili vodo med obrokom.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oglejte si pregled sadja z visoko vsebnostjo vlaknin.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>SADJE BOGATO Z VLAKNINAMI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VSEBNOST VLAKNIN NA 100 G SADJA<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pasjonka<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">10,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Avokado<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">6,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Maline<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Robide<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Grenivka<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Banane<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Jagode<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naj vas spomnimo, da mora biti&nbsp;<strong>optimalni dnevni vnos vlaknin pribli\u017eno 25 do 30 g<\/strong>, odvisno od spola, te\u017ee, starosti in zdravstvenega stanja. Za dosego tega, bi morali s tega vidika<strong>&nbsp;zau\u017eiti 400 g malin.<\/strong>&nbsp;Zato je priporo\u010dljivo sadje&nbsp;<strong>vklju\u010diti kot del zdrave in uravnote\u017eene prehrane, bogate z vlakninami<\/strong>, ki jih dobite tudi iz drugih virov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sadje_vsebuje_naravne_sladkorje\"><\/span><p><strong>Sadje vsebuje naravne sladkorje<\/strong><\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sladek okus sadju daje&nbsp;<strong>visoka vsebnost ogljikovih hidratov.<\/strong>&nbsp;Vendar je treba opozoriti, da&nbsp;<strong>ni vsak sladkor enak.<\/strong>&nbsp;Sadje vsebuje&nbsp;<strong>naravni sladkor<\/strong>, medtem ko obi\u010dajna sladka hrana vsebuje dodan, ve\u010dinoma&nbsp;<strong>kemi\u010dno proizveden sladkor.<\/strong>&nbsp;Ti dve vrsti imata lahko<strong>&nbsp;zelo razli\u010dne u\u010dinke na zdravje.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodani sladkor je povezan s&nbsp;<strong>\u0161tevilnimi mo\u017enimi zdravstvenimi te\u017eavami,<\/strong>&nbsp;vklju\u010dno z debelostjo, diabetesom in sr\u010dnimi boleznimi.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span>&nbsp;Ve\u010d o teh te\u017eavah in razlikah med naravnim in dodanim sladkorjem lahko preberete v \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/nadomestki-sladkorja-katero-sladilo-je-primerno-za-vas\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nadomestki sladkorja \u2013 katero sladilo je za vas najbolj\u0161e?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"717\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-1124x717.jpg\" alt=\"Sadje vsebuje naravne sladkorje\" class=\"wp-image-180247\" style=\"width:843px;height:538px\" title=\"Sadje vsebuje naravne sladkorje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-1124x717.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-400x255.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-1536x980.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Sladkor v sadju vsebuje&nbsp;<strong>me\u0161anico fruktoze, glukoze in saharoze.<\/strong>&nbsp;Problem je lahko prva omenjena&nbsp;<strong>vrsta monosaharidnega sladkorja.<\/strong>&nbsp;Ko ga u\u017eivamo v velikih koli\u010dinah, je&nbsp;<strong>fruktoza lahko \u0161kodljiva in lahko prispeva k debelosti.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span>&nbsp;Iz tega razloga mnogi mislijo, da jim bo \u0161lo dobro z&nbsp;<strong>odpravo u\u017eivanja sadja.<\/strong>&nbsp;Kakorkoli, pomembno pa je&nbsp;<strong>razlikovati med ogromno koli\u010dino fruktoze, ki jo najdemo v dodanih sladkorjih<\/strong>&nbsp;in&nbsp;<strong>majhno koli\u010dino v sadju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je zato, ker je fruktoza<strong>&nbsp;\u0161kodljiva le v ve\u010djih koli\u010dinah.<\/strong>&nbsp;Da bi dosegli to koli\u010dino, bi morali&nbsp;<strong>zau\u017eiti pribli\u017eno 25 do 50 g fruktoze na dan<\/strong>, kar je pribli\u017eno&nbsp;<strong>714 g grenivke.<\/strong>&nbsp;Poleg tega visoka vsebnost vlaknin in polifenolov v sadju&nbsp;<strong>zmanj\u0161a zvi\u0161anje ravni sladkorja v krvi, ki ga povzro\u010dajo glukoza, saharoza in fruktoza.<\/strong>&nbsp;Zato vsebnost sladkorja v sadju za zdrave ljudi&nbsp;<strong>ne predstavlja te\u017eave<\/strong>&nbsp;in je zagotovo&nbsp;<strong>bolj\u0161a alternativa prigrizkom pri izgubi te\u017ee.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sadje, ki vsebuje najmanj\u0161o koli\u010dino sladkorja:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>SADJE Z NIZKO VSEBNOSTJO SLADKORJA<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VSEBNOST SLADKORJA NA 100 G SADJA<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Grenivka<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Jagoda<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Robidnice<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Maline<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Limona<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Avokado<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sadje_z_najnizjo_vsebnostjo_kalorij\"><\/span><p><strong>Sadje z najni\u017ejo vsebnostjo kalorij<\/strong><\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zgoraj smo razpravljali o razlogih, zakaj je&nbsp;<strong>sadje na poti k izgubi te\u017ee preprosto \u201cnujna\u201d hrana.<\/strong>&nbsp;Zato vam ponujamo seznam sadja, ki ima<strong>&nbsp;najmanj kalorij<\/strong>&nbsp;in je&nbsp;<strong>idealno<\/strong>&nbsp;za va\u0161o&nbsp;<strong>redukcijsko prehrano.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[3] [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Grenivka in drugi agrumi<\/strong><\/p><\/h3>\n\n\n\n<p>Citrusi na splo\u0161no veljajo za enega&nbsp;<strong>najbolj\u0161ih nizkokalori\u010dnih sade\u017eev<\/strong>, ki prina\u0161a&nbsp;<strong>\u0161tevilne koristi za na\u0161e zdravje.<\/strong>&nbsp;Eno najbolj\u0161ih agrumov, ki ga lahko dodate v svojo prehrano, je&nbsp;<strong>grenivka<\/strong>&nbsp;iz ve\u010d razlogov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Grenivka je&nbsp;<strong>tropsko sadje agrumov<\/strong>, znano po sladkem in&nbsp;<strong>rahlo kislem do grenkem okusu.<\/strong>&nbsp;Je izredno bogata z<strong>&nbsp;vitamini A, C in D, kalcijem, kalijem, antioksidanti in vlakninami<\/strong>, zaradi \u010desar je eno najbolj zdravih agrumov. Poleg tega so raziskave pokazale, da je u\u017eivanje grenivke zaradi&nbsp;<strong>majhnega \u0161tevila kalorij, sladkorjev in ma\u0161\u010dob<\/strong>&nbsp;lahko&nbsp;<strong>koristno za huj\u0161anje.<\/strong>&nbsp;Dokazali so tudi, da ima lahko tudi zdravstvene koristi, kot je&nbsp;<strong>zmanj\u0161anje tveganja za bolezni srca.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[17] <\/span>To je pokazala tudi \u0161tudija, ki je 12 tednov spremljala ljudi s prekomerno telesno te\u017eo in&nbsp;<strong>vpliv u\u017eivanja grenivke in njenega soka na njihovo te\u017eo.<\/strong>&nbsp;Rezultat raziskave je pokazal povpre\u010dno<strong>&nbsp;7,1% izgubo te\u017ee in izbolj\u0161anje ravni holesterola.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hranilne vrednosti grenivke na 100 g:&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIJE<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>OGLJIKOVI HIDRATI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>SLADKORJI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VLAKNINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BELJAKOVINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MA\u0160\u010cOBE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">42 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Jabolka<\/strong><\/h3>\n\n\n\n<p>Jabolka so <strong>najbolj razpolo\u017eljiv sade\u017e na svetu.&nbsp;<\/strong>Raziskave ka\u017eejo, da zagotavljajo<strong> \u0161tevilne koristi za zdravje, na primer zmanj\u0161anje tveganja za razvoj diabetesa.<\/strong>&nbsp;Pohvalijo se lahko z <strong>izredno visoko vsebnostjo vode<\/strong>, ki povzro\u010da<strong> ob\u010dutek sitosti in zmanj\u0161uje kalori\u010dno gostoto hrane.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"663\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-1124x663.jpg\" alt=\"Sadje z najmanj\u0161o koli\u010dino kalorij - jabolko\" class=\"wp-image-180299\" style=\"width:843px;height:497px\" title=\"Sadje z najmanj\u0161o koli\u010dino kalorij - jabolko\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-1124x663.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-400x236.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-1536x906.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Ena ve\u010dja \u0161tudija na ve\u010d kot 120 000 posameznikih je pokazala, da so zaradi <strong>u\u017eivanja jabolk izgubili v povpre\u010dju 0,56 kg na dan.<\/strong>&nbsp;\u0160tudija je trajala 4 leta in med drugim pokazala, da je <strong>u\u017eivanje celih jabolk<\/strong> u\u010dinkovitej\u0161e od<strong> pitja sokov<\/strong> pri zmanj\u0161evanju telesne te\u017ee.<span style=\"color: #ff6600;\">&nbsp;[21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hranilne vrednosti jabolk na 100 g:&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIJE<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>OGLJIKOVI HIDRATI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>SLADKORJI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VLAKNINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BELJAKOVINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MA\u0160\u010cOBE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">52 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kivi<\/h3>\n\n\n\n<p>Kivi je <strong>majhno zeleno ali rumeno sadje z rjavo lupino in majhnimi \u010drnimi semeni.<\/strong> Je izredno <strong>bogat z vitamini C in K, vlakninami, kalijem, antioksidanti<\/strong>, kot eno redkih sade\u017eev pa tudi s <strong>folno kislino (folati).<\/strong>&nbsp;Ima manj\u0161o<strong> energijsko gostoto,<\/strong> zaradi \u010desar je idealen <strong>sade\u017e pri redukcijskih dietah.<span style=\"color: #ff6600;\">&nbsp;<\/span><\/strong><span style=\"color: #ff6600;\">[23]<\/span> To je pokazala tudi 12-tedenska \u0161tudija, ki je pokazala, da <strong>u\u017eivanje kivija povzro\u010di pove\u010danje vitamina C v telesu<\/strong> in hkrati <strong>zmanj\u0161anje obsega pasu za 3,1 cm<\/strong>. <span style=\"color: #ff6600;\">[24]<\/span> Druge \u0161tudije tudi ka\u017eejo, da lahko kivi <strong>pomaga nadzorovati raven sladkorja v krvi, izbolj\u0161a holesterol<\/strong> in spodbuja zdravje \u010drevesja.&nbsp;<span style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hranilne vrednosti kivija na 100 g:<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIJE<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>OGLJIKOVI HIDRATI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>SLADKORJI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VLAKNINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BELJAKOVINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MA\u0160\u010cOBE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">61 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p>Banane<\/p><\/h3>\n\n\n\n<p>\u010ceprav imajo banane&nbsp;<strong>ve\u010d kalorij<\/strong>&nbsp;v primerjavi z jabolki ali grenivkami, so tudi veliko&nbsp;<strong>bolj goste in vsebujejo veliko vlaknin.<\/strong>&nbsp;Zahvaljujo\u010d temu jih uvr\u0161\u010damo tudi na ta seznam, saj&nbsp;<strong>povzro\u010dajo ob\u010dutek sitosti in lakote.<\/strong>&nbsp;Imajo tudi veliko vitaminov in mineralov, kot so&nbsp;<strong>kalij, <a href=\"https:\/\/gymbeam.si\/magnezij\" class=\"ek-link\">magnezij<\/a>, mangan, antioksidanti in vitamini A, B6 in C<\/strong>. Poleg tega je ena znana \u0161tudija pokazala, da&nbsp;<strong>vsakodnevno u\u017eivanje banan zni\u017euje krvni sladkor in holesterol<\/strong>&nbsp;pri ljudeh, ki imajo visoko raven holesterola.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hranilne vrednosti banane na 100 g:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIJE<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>OGLJIKOVI HIDRATI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>SLADKORJI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VLAKNINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BELJAKOVINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MA\u0160\u010cOBE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">89 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><p>Ananas<\/p><\/h3>\n\n\n\n<p>Ananas je eno&nbsp;<strong>najbolj zdravih sade\u017eev na svetu<\/strong>&nbsp;in je priljubljena sestavina \u0161tevilnih izdelkov za huj\u0161anje. To je posledica&nbsp;<strong>nizkih kalori\u010dnih vrednosti<\/strong>, pa tudi dejstva, da ne vsebuje nasi\u010denih ma\u0161\u010dob ali trans ma\u0161\u010dobnih kislin. Nasprotno, vsebuje&nbsp;<strong>tiamin, magnezij, vitamin B6, vitamin C, riboflavin, niacin, baker in \u017eelezo.<\/strong>&nbsp;Gre torej za resni\u010dno bombo, napolnjeno z vitamini in minerali, ki zaradi<strong>&nbsp;visoke vsebnosti vlaknin vzbuja ob\u010dutek sitosti.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega je ananas odli\u010den vir&nbsp;<a href=\"https:\/\/gymbeam.si\/probiotiki-in-prebavni-encimi\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>prebavnih encimov<\/strong><\/a>, zlasti&nbsp;<a href=\"https:\/\/gymbeam.si\/bromelain-papain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">bromelaina<\/a>. Podpira&nbsp;<strong>pravilno delovanje \u010drevesja, razgradnjo beljakovin na aminokisline<\/strong>&nbsp;in pomaga pri&nbsp;<strong>prebavi ma\u0161\u010dob<\/strong>. Zaradi<strong>&nbsp;u\u010dinkovite prebave ma\u0161\u010dobnih zalog<\/strong>&nbsp;je bromelain nepogre\u0161ljiv&nbsp;<strong>del redukcijskih diet.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hranilne vrednosti ananasa na 100 g:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIJE<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>OGLJIKOVI HIDRATI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>SLADKORJI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VLAKNINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BELJAKOVINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MA\u0160\u010cOBE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Jagode &#8211; jagode, maline, borovnice ali robide<\/strong><\/p><\/h3>\n\n\n\n<p><br>Jagode so okusno sladko sadje, polno&nbsp;<strong>vitaminov, mineralov, vlaknin, polifenolov in antioksidantov.<\/strong>&nbsp;Pohvalijo se lahko tudi z<strong>&nbsp;nizko vsebnostjo kalorij in ma\u0161\u010dob,<\/strong>&nbsp;ter izredno&nbsp;<strong>nizkim dele\u017eem sladkorja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega imajo jagode na povr\u0161ini semena, ki so&nbsp;<strong>odli\u010den vir omega-3 ma\u0161\u010dobnih kislin.<\/strong>&nbsp;Skleda sve\u017eih jagod vam lahko zagotovi tudi&nbsp;<strong>veliko vlaken, ki povzro\u010dajo ob\u010dutek sitosti.<\/strong>&nbsp;Raziskave so pokazale, da&nbsp;<strong>blagodejno vplivajo na zmanj\u0161anje ma\u0161\u010dobe na trebuhu.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[28] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-1124x1000.jpg\" alt=\"Jagode vsebujejo malo kalorij, ma\u0161\u010dob in sladkorja\" class=\"wp-image-180286\" style=\"width:843px;height:750px\" title=\"Jagode vsebujejo malo kalorij, ma\u0161\u010dob in sladkorja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-1124x1000.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-400x356.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-1536x1367.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-2048x1823.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Hranilne vrednosti jagode na 100 g:<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIJE<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>OGLJIKOVI HIDRATI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>SLADKORJI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VLAKNINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BELJAKOVINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MA\u0160\u010cOBE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">33 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Melona<\/strong><\/p><\/h3>\n\n\n\n<p>\u010ceprav je melona <strong>vrsta sadne zelenjave<\/strong>, jo lahko zaradi <strong>so\u010dnega in sladkega mesa<\/strong> <strong>vklju\u010dimo tudi med sadje.<\/strong>&nbsp;Zaradi <strong>izjemno bogate vsebnosti vode<\/strong> ima <strong>nizko kalori\u010dno vsebnost.<\/strong> Je ena <strong>najbolj vodnih polj\u0161\u010din,<\/strong> ki vam bo med drugim pomagala vzdr\u017eevati pravilno <strong>hidracijo.<\/strong> Kar <strong>90% te\u017ee melone je \u010dista voda.<\/strong>&nbsp;Poleg tega je melona <strong>odli\u010den antioksidant<\/strong>, ki vas bo re\u0161il odve\u010dnih <strong>\u0161kodljivih snovi.<\/strong>&nbsp;Pona\u0161a se tudi z visoko vsebnostjo vitaminov in mineralov, kot so <strong>kalij, magnezij ali vitamina A in C,<\/strong> ki sodelujejo v \u0161tevilnih <strong>procesih v na\u0161em telesu<\/strong>.<span style=\"color: #ff6600;\">&nbsp;[34]<\/span> Njena prednost je tudi<strong> vsebnost aminokisline arginin<\/strong>, ki u\u010dinkovito pomaga pri <strong>izgorevanju odve\u010dne ma\u0161\u010dobe.<\/strong><span style=\"color: #ff6600;\">&nbsp;[35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hranilne vrednosti melone na 100 g:&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIJE<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>OGLJIKOVI HIDRATI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>SLADKORJI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VLAKNINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BELJAKOVINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MA\u0160\u010cOBE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">34 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Torej, <strong>ali \u0161e vedno dvomite o vplivu sadja na huj\u0161anje?<\/strong>&nbsp;Ne pozabite, da <strong>\u010de \u017eelite shuj\u0161ati<\/strong>, a imate neverjetno \u017eeljo po sladkem, <strong>posezite po jabolku ali drugem sladkem sadju.&nbsp;<\/strong>Ne samo, da<strong> boste zau\u017eili veliko manj kalorij, ma\u0161\u010dob in sladkorjev<\/strong> kot, \u010de bi jedli \u010dokolado, ampak <strong>boste svoje telo obogatili tudi s \u0161tevilnimi koristnimi snovmi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ali u\u017eivate sadje kot nadomestek za sladke dobrote?<\/strong>&nbsp;Kateri sade\u017ei so vam&nbsp;<strong>najljub\u0161i in zakaj?<\/strong>&nbsp;Delite svoje izku\u0161nje v komentarjih in ne pozabite&nbsp;<strong>deliti na\u0161ega \u010dlanka.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\"><a href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDried Fruit\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sadje upravi\u010deno velja za eno najbolj zdravih pridelkov na svetu.\u00a0Vsebuje edinstveno \u0161tevilo vitaminov, mineralov, antioksidantov, vlaknin in \u0161tevilnih drugih koristnih hranil. Poleg tega spada v kategorijo \u017eivil, ki vsebujejo visok dele\u017e vode, ve\u010dji dele\u017e vlaknin in manj\u0161o vsebnost kalorij.\u00a0Zahvaljujo\u010d temu je priljubljeno \u017eivilo, ki podpira zdrav na\u010din \u017eivljenja, pa tudi samo izgubo te\u017ee.<\/p>\n","protected":false},"author":22,"featured_media":180359,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6375,7023],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-187338","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-sadje","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sadje in huj\u0161anje - katero sadje ima najmanj kalorij? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ali sadje spodbuja huj\u0161anje ali obratno - ali povzro\u010da pove\u010danje telesne mase? 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