{"id":187412,"date":"2020-10-05T17:39:53","date_gmt":"2020-10-05T15:39:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=187412"},"modified":"2024-03-28T10:09:57","modified_gmt":"2024-03-28T09:09:57","slug":"voce-i-gubitak-kilograma-koje-voce-ima-najmanje-kalorija","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/voce-i-gubitak-kilograma-koje-voce-ima-najmanje-kalorija\/","title":{"rendered":"Vo\u0107e i gubitak kilograma &#8211; koje vo\u0107e ima najmanje kalorija?"},"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.hr\/blog\/voce-i-gubitak-kilograma-koje-voce-ima-najmanje-kalorija\/#Voce_i_gubitak_kilograma\" title=\"Vo\u0107e i gubitak kilograma\">Vo\u0107e i gubitak kilograma<\/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.hr\/blog\/voce-i-gubitak-kilograma-koje-voce-ima-najmanje-kalorija\/#Vocna_vlakna_poticu_mrsavljenje\" title=\"Vo\u0107na vlakna poti\u010du mr\u0161avljenje\">Vo\u0107na vlakna poti\u010du mr\u0161avljenje<\/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.hr\/blog\/voce-i-gubitak-kilograma-koje-voce-ima-najmanje-kalorija\/#Voce_sadrzi_prirodne_secere\" title=\"Vo\u0107e sadr\u017ei prirodne \u0161e\u0107ere\">Vo\u0107e sadr\u017ei prirodne \u0161e\u0107ere<\/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.hr\/blog\/voce-i-gubitak-kilograma-koje-voce-ima-najmanje-kalorija\/#Voce_s_najnizim_udjelom_kalorija\" title=\"Vo\u0107e s najni\u017eim udjelom kalorija\">Vo\u0107e s najni\u017eim udjelom kalorija<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vo\u0107e se s pravom smatra jednim od <strong>najzdravijih usjeva na svijetu<\/strong>. Sadr\u017ei <strong>jedinstven broj vitamina, minerala, antioksidansa, vlakana<\/strong> i mnogih drugih korisnih hranjivih sastojaka. Osim toga, spada u kategoriju hrane koja <strong>sadr\u017ei visok udio vode, ve\u0107i udio vlakana i ni\u017ei udio kalorija.<\/strong> Zahvaljuju\u0107i ovome, vo\u0107e je <strong>popularna namirnica koja podr\u017eava zdrav na\u010din \u017eivota, ali i sam gubitak kilograma.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, <strong>trebali biste biti oprezni<\/strong> pri odabiru vo\u0107a za svoj redukcijski jelovnik. Neke vrste sadr\u017ee<strong> visok udio \u0161e\u0107era<\/strong>, koji vam mo\u017ee jako ote\u017eati mr\u0161avljenje. Ali generalno, <strong>konzumacija vo\u0107a je povezana s ni\u017eom tjelesnom te\u017einom i manjim rizikom od zdravstvenih problema<\/strong>, koji su uzrokovani prekomjernom tjelesnom te\u017einom ili pretilo\u0161\u0107u.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[1] [2]&nbsp;<\/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=\"632\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-1124x632.jpg\" alt=\"Vo\u0107e i gubitak kilograma - koje vo\u0107e ima najmanje kalorija?\" class=\"wp-image-180260\" style=\"width:843px;height:474px\" title=\"Vo\u0107e i gubitak kilograma - koje vo\u0107e ima najmanje kalorija?\" 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=\"Voce_i_gubitak_kilograma\"><\/span><p><strong>Vo\u0107e i gubitak kilograma<\/strong><\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poznato je da je vo\u0107e <strong>sastavni dio zdrave i uravnote\u017eene prehrane<\/strong>, posebno zbog <strong>sadr\u017eaja korisnih vitamina i minerala<\/strong>. Nije ni \u010dudno, na primjer, jedna naran\u010da mo\u017ee <strong>zadovoljiti dnevne potrebe za vitaminom C<\/strong>. Kao \u0161to znamo, vitamin C je <strong>izuzetno va\u017ean mikronutrijent<\/strong> za potporu imunolo\u0161kom sustavu, proizvodnju kolagena i osiguravanje cjelokupnog zdravlja tijela. O tome mo\u017eete saznati vi\u0161e u na\u0161em \u010dlanku <a href=\"\/blog?p=166516\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin C: sve \u0161to o njemu morate znati dok nije kasno<\/a>. Suprotno tome, tu je <strong>banana<\/strong>, koja iako se smatra<strong> kalori\u010dnijim vo\u0107em<\/strong>, mo\u017ee pru\u017eiti tijelu u<strong> prosjeku do 12% preporu\u010denog dnevnog unosa kalija.<\/strong> Poma\u017ee u <strong>regulaciji aktivnosti \u017eiv\u010danog sustava, mi\u0161i\u0107a i srca.<\/strong> <span style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[6] [1] [2]<\/span> Vi\u0161e o <strong>prednostima i potrebi za suplementacijom<\/strong> kalijem mo\u017eete pro\u010ditati u \u010dlanku <a data-mce-href=\"https:\/\/gymbeam.hr\/blog\/5-iznenadujucih-razloga-zasto-je-kalij-vazan-za-sportase\/\" href=\"\/blog?p=167925\" class=\"ek-link\">5 iznena\u0111uju\u0107ih razloga za\u0161to je kalij va\u017ean za <\/a><a href=\"\/blog?p=167925\" target=\"_blank\" aria-label=\"s (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s<\/a><a data-mce-href=\"https:\/\/gymbeam.hr\/blog\/5-iznenadujucih-razloga-zasto-je-kalij-vazan-za-sportase\/\" href=\"\/blog?p=167925\" class=\"ek-link\">porta\u0161e<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali kako ovi slatki usjevi, koji su puni zdravih mikronutrijenata, ali tako\u0111er ugljikohidrata, mogu biti<strong> korisni za gubljenje kilograma?<\/strong> To je zbog ve\u0107 <strong>spomenutih hranjivih sastojaka, visokog sadr\u017eaja vode, sadr\u017eaja vlakana i izuzetno niskog sadr\u017eaja kalorija. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, trebali biste biti oprezni kako je <strong>odabrano vo\u0107e<\/strong> <strong>obra\u0111eno<\/strong>. Razlika je u tome radi li se o <strong>svje\u017eem, su\u0161enom ili liofiliziranom vo\u0107u<\/strong>. Iako svje\u017ee vo\u0107e<strong> sadr\u017ei kalorije i \u0161e\u0107ere<\/strong>, njihova prisutnost je zbog vode <strong>znatno manja<\/strong>. Suprotno tome, kada se vo\u0107e osu\u0161i, iz njega je <strong>uklonjena voda<\/strong>, te zbog toga postane<strong> kalori\u010dnije<\/strong>, \u0161to zna\u010di da mo\u017ee <strong>sadr\u017eavati vi\u0161e kalorija, \u0161e\u0107era i masti.<\/strong> Osim toga, uklanjaju se va\u017eni vitamini i minerali. Suprotno tome,<a href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> liofilizirano vo\u0107e<\/a> je <strong>izvrsna alternativa su\u0161enom vo\u0107u<\/strong>. To <strong>vo\u0107e je su\u0161eno postupkom smrzavanja na vrlo niskim temperaturama.<\/strong> Zahvaljuju\u0107i ovoj tehnologiji, <strong>voda se iz vo\u0107a lagano uklanja<\/strong>, a vo\u0107e zadr\u017eava<strong> jedinstven okus i tako\u0111er potrebne vitamine i minerale<\/strong>, te<strong> sadr\u017ei manje kalorija.&nbsp;<\/strong><span data-mce-style=\"color: #ff6600;\" 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>Vo\u0107e sadr\u017ei malu koli\u010dinu kalorija<\/strong><\/p><\/h3>\n\n\n\n<p>Kao \u0161to je ve\u0107 spomenuto, neko vo\u0107e <strong>sadr\u017ei nizak udio kalorija.<\/strong> \u0160to rezultira tome da njihova konzumacija mo\u017ee <strong>smanjiti ukupan unos kalorija, a time i pospje\u0161iti gubitak kilograma.<\/strong> Osim toga, ako u svoju prehranu uvrstite niskokalori\u010dne namirnice, poput vo\u0107a, ono vam mo\u017ee <strong>pomo\u0107i u kreiranju kalorijskog deficita.<\/strong> Ovo je klju\u010dna komponenta u va\u0161em putu ka gubitku kilograma. To je zato \u0161to se kalorijski deficit javlja kada va\u0161 <strong>dnevni utro\u0161ak energije prema\u0161i dnevni unos energije<\/strong>, \u0161to automatski<strong> uzrokuje gubitak kilograma<\/strong>. Bolje \u0107emo vam objasniti na primjeru:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>dnevni unos 2000 kcal &#8211; ako sagorite 2 500 kcal dnevno = va\u0161 kalorijski deficit iznosi 500 kcal = tjedno 3 500 kcal = minus 0,45 kg tjedno.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[1] [2] [7] [30]&nbsp;<\/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=\"Vo\u0107e i mr\u0161avljenje\" class=\"wp-image-180312\" style=\"width:843px;height:562px\" title=\"Vo\u0107e i mr\u0161avljenje\" 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>Ako ste jo\u0161 uvijek neodlu\u010dni je li vo\u0107e, unato\u010d njegovom <strong>slasnom i slatkom okusu bolja alternativa za snack<\/strong>, u smislu kalorija, evo jo\u0161 jednog primjera za vas. Ako zamijenite jednu <strong>mlije\u010dnu \u010dokoladu od 100 g, koja ima 347 kalorija<\/strong> s <strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/jabuke-hr\/\" class=\"ek-link\">jabukom<\/a> od 100 g, koja ima 52 kalorije, u\u0161tedjet \u0107ete do 295 kalorija<\/strong> dnevno. Osim toga, <strong>u tijelo<\/strong> \u0107ete unijeti <strong>korisne vitamine i minerale i do 2,4 g vlakana<\/strong>. Mlije\u010dna \u010dokolada nudi vlakna, ali <strong>samo 1,2 g<\/strong>, a uz to \u0107e vas napuniti<strong> velikim brojem dodanog \u0161e\u0107era i masti. <\/strong><span class=\"tadv-color\" data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600;\">[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=\"Vocna_vlakna_poticu_mrsavljenje\"><\/span><p><strong>Vo\u0107na vlakna poti\u010du mr\u0161avljenje<\/strong><\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U na\u0161im crijevima postoji <strong>vi\u0161e od 100 vrsta bakterija<\/strong>. Neke su opasne za na\u0161u probavu i moraju se <strong>izbaciti iz tijela<\/strong>. Suprotno tome, postoje i <strong>razne vrste korisnih bakterija<\/strong>. One igraju <strong>va\u017enu ulogu u mnogim aspektima zdravlja, uklju\u010duju\u0107i upravljanje tjelesnom te\u017einom i kontroliranje razine \u0161e\u0107era u krvi.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[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 te <strong>bakterije pre\u017eivjele<\/strong>, treba ih <strong>dovoljno<\/strong> <strong>hraniti<\/strong>. Tu <strong>vlakna igraju izuzetno va\u017enu ulogu.<\/strong> Topiva vlakna prolaze kroz ve\u0107i dio probavnog sustava,<strong> uglavnom nepromijenjena<\/strong>, dok kona\u010dno ne do\u0111u do <strong>prijateljskih bakterija u crijevima<\/strong>. One ih probavljaju, zatim ih <strong>pretvaraju u korisnu energiju,<\/strong> koju tako\u0111er koristite za druge<strong> funkcije povezane s gubitkom kilograma.<\/strong> Takva vlakna se nazivaju <strong>prebioti\u010dka vlakna<\/strong> i mogu se prona\u0107i u <strong>bananama, jabukama i grejpu.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[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>Jo\u0161 jedna <strong>nezamjenjiva prednost vlakana, kada je rije\u010d o gubitku kilograma<\/strong>, je njihova sposobnost<strong> induciranja osje\u0107aja sitosti.<\/strong><span style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\"> [12]<\/span> Neka istra\u017eivanja sugeriraju da<strong> vlakna mogu dovesti do smanjenog apetita i posljedi\u010dno manjem unosu hrane.<\/strong> Ovu hipotezu je potvrdilo jedno renomirano istra\u017eivanje, koje je tako\u0111er<strong> pokazalo u\u010dinak vlakana na sni\u017eavanje razine \u0161e\u0107era u krvi.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[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 stvar bude jo\u0161 bolja, osim spomenutih blagodati, vo\u0107e ima i<strong> visok sadr\u017eaj vode.<\/strong> Ve\u0107 navedene prednosti zajedno s vlaknima tvore<strong> izuzetnu kombinaciju,<\/strong> koja \u0107e vam omogu\u0107iti da <strong>jedete manje porcije, a opet \u0107ete posti\u0107i osje\u0107aj sitosti.<\/strong> Jedno istra\u017eivanje je \u010dak pokazalo da je<strong> konzumiranje namirnica s ve\u0107im udjelom vode<\/strong> rezultiralo <strong>ve\u0107im osje\u0107ajem sitosti<\/strong>, nego ako vodu <strong>popijete s hranom.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pogledajte pregled vo\u0107a s visokim udjelom vlakana. <span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-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\"><strong>VO\u0106E BOGATO VLAKNIMA<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>SADR\u017dAJ VLAKANA NA 100 G VO\u0106A<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Marakuja<\/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><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/avokado-hr\/\" class=\"ek-link\">Avokado<\/a><\/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\">Maline<\/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>Borovnice<\/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>Nar<\/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\">Jagode<\/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>Podsje\u0107amo vas da<strong> optimalni dnevni unos vlakana treba biti pribli\u017eno 25 do 30 g,<\/strong> ovisno o spolu, te\u017eini, godinama i zdravstvenom stanju. S ovog gledi\u0161ta, trebali biste <strong>konzumirati oko 400 g malina<\/strong> da biste postigli optimalan dnevni unos vlakana. Stoga se preporu\u010duje <strong>uklju\u010diti vo\u0107e u zdravu i uravnote\u017eenu prehranu bogatu vlaknima<\/strong>, koju dobivate i iz drugih izvora.<\/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=\"Voce_sadrzi_prirodne_secere\"><\/span><p><strong>Vo\u0107e sadr\u017ei prirodne \u0161e\u0107ere<\/strong><\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Slatki okus vo\u0107u daje <strong>visok sadr\u017eaj ugljikohidrata<\/strong>. Me\u0111utim, treba napomenuti da<strong> nije svaki \u0161e\u0107er isti.<\/strong> Vo\u0107e sadr\u017ei<strong> prirodni \u0161e\u0107er<\/strong>, dok uobi\u010dajena slatka hrana sadr\u017ei dodani, uglavnom<strong> kemijski proizveden \u0161e\u0107er.<\/strong> Dvije vrste \u0161e\u0107era mogu imati <strong>vrlo razli\u010dite zdravstvene u\u010dinke.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[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 \u0161e\u0107er je povezan s <strong>brojnim mogu\u0107im zdravstvenim problemima<\/strong>, uklju\u010duju\u0107i pretilost, dijabetes i bolesti srca. <span style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[15]<\/span> O tim problemima i razlikama izme\u0111u prirodnog i dodanog \u0161e\u0107era mo\u017eete pro\u010ditati u \u010dlanku <a href=\"\/blog?p=165625\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zamjene za \u0161e\u0107er \u2013 koji je zasla\u0111iva\u010d pravi izbor za vas?<\/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=\"Vo\u0107e sadr\u017ei prirodne \u0161e\u0107ere\" class=\"wp-image-180247\" style=\"width:843px;height:538px\" title=\"Vo\u0107e sadr\u017ei prirodne \u0161e\u0107ere\" 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>\u0160e\u0107er u vo\u0107u sadr\u017ei <strong>mje\u0161avinu fruktoze, glukoze i saharoze<\/strong>. Prvi spomenuti tip<strong> jednostavnih (monosaharidnih) \u0161e\u0107era mo\u017ee <\/strong>predstavljati problem. Kada se konzumira u velikim koli\u010dinama, <strong>fruktoza mo\u017ee biti \u0161tetna, te mo\u017ee pridonijeti pretilosti.<\/strong> <span style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[16]<\/span> Iz tog razloga, mnogi ljudi misle da je dobro <strong>eliminirati konzumaciju vo\u0107a.<\/strong> Me\u0111utim, va\u017eno je <strong>razlikovati ogromnu koli\u010dinu fruktoze koja se nalazi u dodanim \u0161e\u0107erima<\/strong> i njezine <strong>male koli\u010dine u vo\u0107u.<\/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 \u0161to je fruktoza <strong>\u0161tetna samo u ve\u0107im koli\u010dinama<\/strong>. Da biste postigli tu koli\u010dinu, trebali biste<strong> uzimati od prilike 25 do 50 g fruktoze dnevno,<\/strong> \u0161to je oko <strong>714 g grejpa.<\/strong> Uz to, visok sadr\u017eaj vlakana i polifenola u vo\u0107u <strong>smanjuje porast razine \u0161e\u0107era u krvi uzrokovan glukozom, saharozom i fruktozom.<\/strong> Stoga, sadr\u017eaj \u0161e\u0107era u vo\u0107u <strong>ne stvara problem zdravim ljudima<\/strong> i zasigurno je<strong> bolja alternativa za snack za potporu mr\u0161avljenja.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pogledajte pregled vo\u0107a koje sadr\u017ei minimalnu koli\u010dinu \u0161e\u0107era:&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-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\"><strong>VO\u0106E S NISKIM SADR\u017dAJEM \u0160E\u0106ERA<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>SADR\u017dAJ \u0160E\u0106ERA NA 100 G VO\u0106A<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Grejp<\/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\">Jagode<\/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\">Borovnice<\/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\">Limun<\/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=\"Voce_s_najnizim_udjelom_kalorija\"><\/span><p><strong>Vo\u0107e s najni\u017eim udjelom kalorija<\/strong><\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iznad smo naveli razloge zbog kojih je <strong>vo\u0107e jednostavno re\u010deno &#8220;neophodna&#8221; hrana na va\u0161em putu ka mr\u0161avljenju.<\/strong> Stoga vam donosimo listu vo\u0107a koje ima <strong>najmanji broj kalorija<\/strong>, pa je i<strong>dealno za<\/strong> va\u0161u <strong>redukcijsku prehranu.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[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>Grejp i drugi citrusi<\/strong><\/p><\/h3>\n\n\n\n<p>Citrusi se op\u0107enito smatraju jednim od <strong>najboljih vrsta niskokalori\u010dnog vo\u0107a<\/strong>, koje donosi <strong>brojne koristi za na\u0161e zdravlje.<\/strong> Jedan od najboljih citrusa koje mo\u017eete uvrstiti u svoju prehranu je <strong>grejp<\/strong> i to iz nekoliko razloga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Grejp je <strong>tropsko vo\u0107e iz roda citrusa<\/strong>, poznat je po <strong>slatkom i blago kiselkasto-gorkastom okusu.<\/strong> Izuzetno je bogat <strong>vitaminima A, C i D, kalcijem, kalijem, antioksidansima i vlaknima,<\/strong> \u0161to ga \u010dini jednim od najzdravijih citrusa. \u0160tovi\u0161e, istra\u017eivanja su pokazala da konzumacija grejpa, zahvaljuju\u0107i <strong>malom broju kalorija, \u0161e\u0107era i masti, mo\u017ee biti korisna za mr\u0161avljenje.<\/strong> Pokazalo se da mo\u017ee imati zdravstvene koristi, poput <strong>smanjenja rizika od sr\u010danih bolesti.<\/strong><span style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\"> [17]<\/span> To je tako\u0111er pokazalo istra\u017eivanje, koje je 12 tjedana pratilo pretile osobe, te<strong> utjecaj grejpa i soka od grejpa na njihovu te\u017einu.<\/strong> Rezultati istra\u017eivanja su pokazali da su ispitanici u prosjeku <strong>izgubili 7,1% te\u017eine i da im se razina kolesterola pobolj\u0161ala.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nutritivna vrijednost grejpa na 100 g: <span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-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\"><strong>KALORIJE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>UGLJIKOHIDRATI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0160E\u0106ERI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VLAKNA<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BJELAN\u010cEVINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MASTI<\/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<\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Jabuke<\/strong><\/p><\/h3>\n\n\n\n<p>Jabuke su me\u0111u <strong>najdostupnijim vo\u0107em na svijetu.<\/strong> Istra\u017eivanja pokazuju da pru\u017eaju <strong>brojne zdravstvene dobrobiti<\/strong>, poput <strong>smanjenja rizika od razvoja dijabetesa.<\/strong> Mogu se pohvaliti s visokim sadr\u017eajem vode, koji pru\u017ea <strong>osje\u0107aj sitosti.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">&nbsp;[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=\"Vo\u0107e s najni\u017eim udjelom kalorija - jabuke\" class=\"wp-image-180299\" style=\"width:843px;height:497px\" title=\"Vo\u0107e s najni\u017eim udjelom kalorija - jabuke\" 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>Jedno veliko istra\u017eivanje koje je provedeno na vi\u0161e od 120 000 pojedinaca, je pokazalo da <strong>konzumiranjem jabuka mo\u017eete u prosjeku izgubiti 0,56 kg dnevno.<\/strong> Istra\u017eivanje je trajalo 4 godine i izme\u0111u ostaloga, pokazalo je da je <strong>konzumiranje cijelih jabuka<\/strong> u\u010dinkovitije u smanjenju kilograma od konzumiranja&nbsp;<strong>sokova od jabuka.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[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>Nutritivna vrijednost jabuka na 100 g: <span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-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\"><strong>KALORIJE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">UGLJIKOHIDRATI<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0160E\u0106ERI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VLAKNA<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">BJELAN\u010cEVINE<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MASTI<\/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\"><p><strong>Kivi<\/strong><\/p><\/h3>\n\n\n\n<p>Kivi je <strong>malo zeleno ili \u017euto vo\u0107e sa sme\u0111om korom i malim crnim sjemenkama<\/strong>. Izuzetno je<strong> bogat vitaminima C i K, te vlaknima, kalijem, antioksidansima,<\/strong> a jedna je od rijetkih vo\u0107ki koja sadr\u017ei <strong>folnu kiselinu (folate).<\/strong> Ima <strong>ni\u017eu energetsku vrijednost,<\/strong> \u0161to ga \u010dini idealnim <strong>vo\u0107em za redukcijsku dijetu.<\/strong> <span style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[23]<\/span> To je tako\u0111er pokazalo 12-tjedno istra\u017eivanje, koje je dokazalo da<strong> konzumacija kivija pove\u0107ava razinu vitamina C u tijelu<\/strong>, a istovremeno <strong>smanjuje opseg struka za 3,1 cm.<\/strong><span style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\"> [24]<\/span> Drugo istra\u017eivanje sugerira da kivi mo\u017ee <strong>pomo\u0107i u kontroli razine \u0161e\u0107era u krvi, u pobolj\u0161anju kolesterola<\/strong> i promovira zdravlje crijeva.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-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>Nutritivne vrijednosti kivija na 100 g: <span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-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\"><strong>KALORIJE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>UGLJIKOHIDRATI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0160E\u0106ERI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VLAKNA<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>PROTEINI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MASTI<\/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><strong>Banane<\/strong><\/p><\/h3>\n\n\n\n<p>Iako <a aria-label=\"banane (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/liofilizirane-banana-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">banane<\/a> imaju <strong>vi\u0161e kalorija<\/strong> u odnosu na jabuke ili grejp, one su tako\u0111er <strong>pune vlakana<\/strong>. Uvrstili smo ih na na\u0161u listu i&nbsp;zbog<strong> osje\u0107aja sitosti kojeg pru\u017eaju.<\/strong> Tako\u0111er banane opskrbljuju va\u0161e tijelo mnogim vitaminima i mineralima, poput<strong> kalija, <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezija<\/a>, mangana, antioksidansa i vitamina A, B6 i C.<\/strong> Osim toga, jedno renomirano istra\u017eivanje je pokazalo da <strong>dnevna konzumacija banana sni\u017eava razinu \u0161e\u0107era i kolesterola u krvi.<\/strong> <span data-mce-style=\"color: #ff6600;\" 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>Nutritivne vrijednosti banana na 100 g: <span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Kalorije<\/th><th>Ugljikohidrati<\/th><th><strong>\u0160E\u0106ERI<\/strong><\/th><th><strong>VLAKNA<\/strong><\/th><th>PROTEINI<\/th><th><strong>MASTI<\/strong><\/th><\/tr><\/thead><tbody><tr><td>89 kcal<\/td><td>23 g<\/td><td>12 g<\/td><td>2,6 g<\/td><td>1,1 g<\/td><td>0,3 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Ananas<\/strong><\/p><\/h3>\n\n\n\n<p>Ananas je jedno od<strong> najzdravijeg vo\u0107a na svijetu<\/strong> i popularan je sastojak mnogih proizvoda za mr\u0161avljenje. To je zbog<strong> niske kalorijske vrijednosti<\/strong>, ali i zbog \u010dinjenice da <strong>ne sadr\u017ei zasi\u0107ene masti i transmasne kiseline<\/strong>. Suprotno tome, ananas sadr\u017ei <strong>tiamin, magnezij, vitamin B6, vitamin C, riboflavin, niacin, bakar i \u017eeljezo.<\/strong> Dakle, ananas je stvarno bomba koja je <strong>bogata vitaminima i mineralima, te pru\u017ea osje\u0107aj sitosti zbog visokog sadr\u017eaja vlakana.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, ananas je izvrstan izvor <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/probiotici-i-probavni-enzimi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">probavnih enzima<\/a><\/strong>, to\u010dnije <a href=\"https:\/\/gymbeam.hr\/bromelain-papain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bromelaina<\/a>. Podr\u017eava <strong>pravilno funkcioniranje crijeva, razgradnju proteina na aminokiseline<\/strong> i tako\u0111er poma\u017ee u <strong>probavi masti.<\/strong> Zahvaljuju\u0107i <strong>u\u010dinkovitoj probavi masnih zaliha,<\/strong> bromelain je neizostavan <strong>dio redukcijske dijete.<\/strong>&nbsp;<span data-mce-style=\"color: #ff6600;\" 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>Nutritivne vrijednosti ananasa na 100 g: <span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-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>UGLJIKOHIDRATI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0160E\u0106ERI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VLAKNA<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>PROTEINI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MASTI<\/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>Bobi\u010dasto vo\u0107e &#8211; jagode, maline, borovnice ili kupine<\/strong><\/p><\/h3>\n\n\n\n<p>Bobi\u010dasto vo\u0107e je ukusno slatko vo\u0107e koje je puno <strong>vitamina, minerala vlakana, polifenola i antioksidansa<\/strong>. Ono se mo\u017ee pohvaliti <strong>niskim udjelom kalorija i masti, <\/strong>te&nbsp;izuzetno <strong>niskim udjelom \u0161e\u0107era.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, jagode na svojoj povr\u0161ini imaju sjemenke, koje su <strong>izvrstan izvor omega-3 masnih kiselina.<\/strong> Zdjelica svje\u017eih jagoda vam mo\u017ee pru\u017eiti <strong>veliku koli\u010dinu vlakana i samim tim vam pru\u017eaju osje\u0107aj sitosti.<\/strong> Istra\u017eivanje je pokazalo da jagode <strong>imaju blagotvorne u\u010dinke na smanjenje masno\u0107e na trbuhu.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[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 imaju nizak udio kalorija, masti i \u0161e\u0107era\" class=\"wp-image-180286\" style=\"width:843px;height:750px\" title=\"Jagode imaju nizak udio kalorija, masti i \u0161e\u0107era\" 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>Nutritivne vrijednosti jagoda na 100 g: <span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-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\"><strong>KALROIJE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>UGLJIKOHIDRATI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0160E\u0106ERI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VLAKNA<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">BJELAN\u010cEVINE<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MASTI<\/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>Dinja<\/strong><\/p><\/h3>\n\n\n\n<p>Iako dinja potje\u010de iz <strong>roda bundeva<\/strong>, zahvaljuju\u0107i <strong>so\u010dnoj i slatkoj pulpi<\/strong> mo\u017eemo je <strong>uvrstiti i u vo\u0107e<\/strong>. Sadr\u017ei<strong> nizak udio kalorija<\/strong> zahvaljuju\u0107i <strong>izuzetno bogatom sadr\u017eaju vode<\/strong>. Dinja je jedan od usjeva koji sadr\u017ei <strong>najvi\u0161e vode<\/strong>, koja \u0107e vam, izme\u0111u ostalog, pomo\u0107i u <strong>odr\u017eavanju pravilne hidracije.<\/strong> \u010cak <strong>90% dinje \u010dini \u010dista voda<\/strong>. Osim toga, dinja je <strong>izvrstan antioksidans,<\/strong> koji \u0107e vam pomo\u0107i da se <strong>rije\u0161ite<\/strong> <strong>\u0161tetnih tvari.<\/strong> Mo\u017ee se pohvaliti i visokim sadr\u017eajem vitamina i minerala, poput<strong> kalija, magnezija i vitamina A i C<\/strong>, koji su uklju\u010deni u mnoge<strong> procese u na\u0161em tijelu.<\/strong> <span style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[34]<\/span> Njena prednost je i <strong>sadr\u017eaj aminokiseline arginin<\/strong>, koja u\u010dinkovito <strong>poma\u017ee u sagorijevanju masti. <\/strong><span style=\"color: #ff6600;\" data-mce-style=\"color: #ff6600;\">[35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nutritivne vrijednosti dinje na 100 g: <span class=\"tadv-color\" style=\"color: #ff6600;\" data-mce-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\"><strong>KALORIJE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">UGLJIKOHIDRATI<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0160E\u0106ERI<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>VLAKNA<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BJELAN\u010cEVINE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MASTI<\/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>Dakle, <strong>da li <\/strong>jo\u0161 uvijek <strong>sumnjate u utjecaj vo\u0107a na gubitak te\u017eine?<\/strong> Zapamtite, da ako <strong>\u017eelite izgubiti na te\u017eini<\/strong>, a stalno imate \u017eelju za slatkim,<strong> trebali biste posegnuti za jabukom ili nekim drugim slatkim vo\u0107em.<\/strong> Ne samo da \u0107ete <strong>unositi puno manje kalorija, masti i \u0161e\u0107era<\/strong> nego \u0161to sadr\u017ei \u010dokolada,<strong> nego \u0107ete tako\u0111er obogatiti svoje tijelo mnogim korisnim tvarima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Konzumirate li vo\u0107e kao zamjenu za slatke poslastice? <\/strong>Koje vam je vo\u0107e<strong> najdra\u017ee i za\u0161to? <\/strong>Svoje mi\u0161ljenje podijelite u komentarima i ne zaboravite<strong> podijeliti \u010dlanak. <\/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>Vo\u0107e se s pravom smatra jednim od najzdravijih usjeva na svijetu. Sadr\u017ei jedinstven broj vitamina, minerala, antioksidansa, vlakana i mnogih drugih korisnih hranjivih sastojaka. Osim toga, spada u kategoriju hrane koja sadr\u017ei visok udio vode, ve\u0107i udio vlakana i ni\u017ei udio kalorija. Zahvaljuju\u0107i ovome, vo\u0107e je popularna namirnica koja podr\u017eava zdrav na\u010din \u017eivota, ali i sam gubitak kilograma.<\/p>\n","protected":false},"author":22,"featured_media":180351,"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":[135],"tags":[6368,7016],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-187412","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-voce-hr","10":"filter_attribute-stravovanie","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vo\u0107e i gubitak kilograma - koje vo\u0107e ima najmanje kalorija? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Promovira li vo\u0107e gubitak kilograma ili obrnuto - uzrokuje li debljanje? 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