{"id":193143,"date":"2020-11-05T19:00:22","date_gmt":"2020-11-05T18:00:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=193143"},"modified":"2022-07-06T09:35:57","modified_gmt":"2022-07-06T07:35:57","slug":"je-mleko-zdravo-in-dobro-za-vse-tu-so-stvari-ki-bi-jih-morali-vedeti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/je-mleko-zdravo-in-dobro-za-vse-tu-so-stvari-ki-bi-jih-morali-vedeti\/","title":{"rendered":"Je mleko zdravo in dobro za vse? Tu so stvari, ki bi jih morali vedeti!"},"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\/je-mleko-zdravo-in-dobro-za-vse-tu-so-stvari-ki-bi-jih-morali-vedeti\/#Kaj_je_mleko\" title=\"Kaj je mleko?\">Kaj je mleko?<\/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\/je-mleko-zdravo-in-dobro-za-vse-tu-so-stvari-ki-bi-jih-morali-vedeti\/#Prednosti_in_slabosti_uzivanja_mleka\" title=\"Prednosti in slabosti u\u017eivanja mleka\">Prednosti in slabosti u\u017eivanja mleka<\/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\/je-mleko-zdravo-in-dobro-za-vse-tu-so-stvari-ki-bi-jih-morali-vedeti\/#So_mlecni_izdelki_zdravi\" title=\"So mle\u010dni izdelki zdravi?\">So mle\u010dni izdelki zdravi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Pitje mleka in u\u017eivanje mle\u010dnih izdelkov<\/strong> sta nedvomno <strong>zelo pomembna za otroke<\/strong>, saj sta vir hranil za njihov pravilen <strong>razvoj<\/strong>. <strong>Kaj pa mi odrasli?<\/strong> Ali moramo, bi morali, ali ne bi smeli oz. ne moremo piti mleka? So mleko in njegovi izdelki za nas <strong>samo predjed<\/strong>? V \u010dlanku preberite, ali je pitje mleka zdravo tudi za odrasle, kaj vsebuje in \u0161e veliko ve\u010d.<\/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=\"Kaj_je_mleko\"><\/span><p><strong>Kaj je mleko?<\/strong><\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce vas skrbi, da bomo za\u010deli s \u0161olskim opisom bele neprosojne teko\u010dine, potem se motite. Toda v bistvu to ni slabo vpra\u0161anje. <strong>Kaj ste pripravljeni upo\u0161tevati pri definiciji mleka?<\/strong> Gre <strong>izklju\u010dno za \u017eivalski izdelek<\/strong> ali bi tudi <strong>&#8220;sok iz ore\u0161\u010dkov&#8221;<\/strong> uvrstili med vrste mleka? Na tej to\u010dki ste zagotovo za\u010deli razmi\u0161ljati o tem, kaj pravzaprav spada v kategorijo mleka. To ni filozofsko vpra\u0161anje. \u010ce imamo standarde za vsebnost paradi\u017enika v izdelku tako, da ga lahko imenujemo ke\u010dap, ali je podobno tudi v primeru mleka?<span style=\"color: #ff6600\"> [1]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2020\/09\/iStock-1198789194-1124x749.jpg\" alt=\"Kaj je mleko?\" class=\"wp-image-275764\" width=\"843\" height=\"562\" title=\"Kaj je mleko?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/iStock-1198789194-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/iStock-1198789194-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/iStock-1198789194-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/iStock-1198789194-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Seveda imajo <strong>ZDA<\/strong> in <strong>Evropska unija<\/strong> <strong>direktive o mleku in mle\u010dnih izdelkih<\/strong>. Ugotavljamo, da je to vpra\u0161anje obravnaval <strong>Scott Gottlieb &#8211; komisar FDA<\/strong> (Uprava za hrano in zdravila). Izjavil je, da se med standardi <strong>sklicuje na \u017eival v laktaciji<\/strong>, kar je te\u017eava, ker <strong>mandlji nimajo laktata<\/strong>. Opozoril je celo, da bi <strong>ozna\u010devanje nemle\u010dnih izdelkov kot mleka lahko imelo zdravstvene posledice<\/strong>. <span style=\"color: #ff6600\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kak\u0161no je pa va\u0161e mnenje? Ali menite, da je <strong>sojin napitek<\/strong> mleko ali mora biti <strong>polnomastno mleko<\/strong>? V tem \u010dlanku se bomo osredoto\u010dili predvsem na <strong>kravje mleko<\/strong>, ki je <strong>najbolj priljubljena in najbolj dostopna vrsta mleka<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mleko je ena <strong>izmed najbolj priljubljenih pija\u010d<\/strong> na na\u0161i celini, kar je super, ker je poleg <strong>slastnega okusa<\/strong> tudi <strong>vir hranil<\/strong>. \u010ce pa gremo od za\u010detka, je mleko v \u017eivalskem kraljestvu <strong>proizvod mle\u010dnih \u017elez sesalcev<\/strong>, ki <strong>mladi\u010de hranijo z mlekom<\/strong>, dokler ne morejo za\u010deti u\u017eivati trdne hrane. Ljudje smo tudi sesalci, \u010desar verjetno ni treba posebej omenjati. S tem pa je povezana tudi tema \u010dlanka &#8211; mleko je nujno za otroke, toda ali bi ga tudi mi, &#8220;starej\u0161i sesalci&#8221; morali piti? <span style=\"color: #ff6600\">[4] [6]<\/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>Hranila in mleko<\/strong><\/p><\/h3>\n\n\n\n<p>Kravje mleko je <strong>prevladujo\u010da vrsta mleka<\/strong> na svetu in predstavlja 83% celotne proizvodnje. Mleko je <strong>del prehrane<\/strong> pribli\u017eno <strong>6 milijard ljudi<\/strong> na svetu. Je odli\u010den <strong>vir energije, beljakovin, aminokislin<\/strong>, pa tudi <strong>mineralov in vitaminov<\/strong>. Vsebnost hranil v mleku je \u0161iroka in jo lahko razdelimo v ve\u010d kategorij<span style=\"color: #ff6600\">&nbsp;[4] [7] [8]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Beljakovine<\/strong> &#8211; sirotka in kazein<\/p><\/li><li><p><strong>Ogljikovi hidrati<\/strong> &#8211; ve\u010dinoma laktoza<\/p><\/li><li><p><strong>Ma\u0161\u010dobe<\/strong> &#8211; vklju\u010dno z mono- in polinenasi\u010denimi ma\u0161\u010dobami (<strong>omega-3 in -6 ma\u0161\u010dobne kisline<\/strong>)<\/p><\/li><li><p><strong>Vitamini<\/strong> &#8211; A, D, E, K, B1, B2, B3, B6, B12, folna in pantotenska kislina, betain in holin<\/p><\/li><li><p><strong>Minerali<\/strong> &#8211; kalcij, magnezij, fosfor, kalij, natrij, cink, selen, \u017eelezo<\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/image00011-1-min-1124x749.jpeg\" alt=\"sestava kravjega mleka\" class=\"wp-image-187700\" width=\"843\" height=\"562\" title=\"sestava kravjega mleka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/image00011-1-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/image00011-1-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/image00011-1-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/image00011-1-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Beljakovine<\/strong> &#8211; mleko velja za <strong>visokokakovosten vir beljakovin<\/strong>, <strong>mle\u010dne beljakovine<\/strong> pa lahko razdelimo v <strong>2 osnovni kategoriji<\/strong> <span style=\"color: #ff6600\">[4] [9] [28]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><p><strong>Kazein<\/strong> &#8211; predstavlja pribli\u017eno <strong>80% beljakovin v mleku<\/strong>. Ena od lastnosti <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kazeina<\/a> je njegova sposobnost <strong>pove\u010dati absorpcijo kalcija in fosforja.<\/strong><\/p><\/li><li><p><strong>Sirotkine beljakovine<\/strong> &#8211; pribli\u017eno <strong>20% beljakovin<\/strong> v mleku. Gre za skupino <strong>globularnih beljakovin<\/strong>, med katerimi je ve\u010dina <strong>alfa- in beta-laktoglobulin<\/strong>, tisti v sirotki pa predstavljajo <strong>pribli\u017eno 70 &#8211; 80%<\/strong>. Dodana vrednost je <strong>vsebnost razvejanih aminokislin &#8211; BCAA<\/strong>. Poleg tega so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkine beljakovine<\/a> eden <strong>najbolj priljubljenih virov beljakovin<\/strong> v svetu <strong>prehranskih dopolnil<\/strong>. So pa tudi <strong>sirotkine beljakovine<\/strong> pomembne za <strong>imunost<\/strong>. <strong>10% beljakovin<\/strong> sirotke predstavljajo <strong>imunoglobulini<\/strong>, ki <strong>nevtralizirajo viruse in bakterije<\/strong> ter spodbujajo delovanje <strong>imunskih celic<\/strong>. Sirotkine beljakovine so vir aminokisline &#8211; <strong><a href=\"https:\/\/gymbeam.si\/glutamin\" class=\"ek-link\">glutamina<\/a><\/strong>, natan\u010dneje jih vsebuje pribli\u017eno <strong>30%<\/strong>. Glutamin v telesu <strong>deluje kot &#8220;gorivo&#8221; za imunski sistem..<\/strong><\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vas zanimajo beljakovine, ki jih vsebuje mleko? Vse, kar morate vedeti o kazeinu, najdete v \u010dlanku &#8211; <a href=\"https:\/\/gymbeam.si\/blog\/kazein-in-beljakovine-kazeina-vse-kar-morate-vedeti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kazein in beljakovine kazeina &#8211; vse, kar morate vedeti<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Razli\u010dne vrste mleka se razlikujejo<\/strong> po <strong>vsebnosti hranil<\/strong>. Zato boste za bolj\u0161i pregled na\u0161li posamezne vrednosti v tabelah, vzetih s portala milkfacts.info, ki je <strong>zbirka<\/strong>, urejena v skladu s <strong>podatkovno bazo hranil<\/strong> Ministrstva za kmetijstvo ZDA (podatkovna baza USDA Nutrient). <strong>V prvi tabeli<\/strong> boste na\u0161li bistvena <strong>hranila, vitamine in minerale<\/strong>. Ker je <strong>vnos aminokislin<\/strong> pomemben za \u0161portnike in telesno aktivne ljudi, druga tabela prikazuje vsebnost <strong>izbranih aminokislin<\/strong>. Vsebnost hranil je navedena na verjetno najbolj tipi\u010dnem merilu mleka &#8211; 1 kozarec (244 g).<span style=\"color: #ff6600\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tabela 1 &#8211; Vsebnost makrohranil, vode ter nekaterih vitaminov in mineralov v kravjem, kozjem in ov\u010djem mleku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><\/th><th><\/th><th>Kravje mleko<\/th><th><\/th><th><\/th><th>Kozje mleko<\/th><th>Ov\u010dje mleko<\/th><\/tr><tr><th><\/th><th>Polnomastno (3,25% ma\u0161\u010dobe)<\/th><th><p>Zmanj\u0161ana vsebnost ma\u0161\u010dobe (2% ma\u0161\u010dobe)<sup>1<\/sup><\/p><\/th><th><p>Nizka vsebnost ma\u0161\u010dob (1%)<sup>1<\/sup><\/p><\/th><th><p>Posneto<sup>1<\/sup><\/p><\/th><th><\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energijska vrednost (kcal)<\/td><td>146<\/td><td>122<\/td><td>102<\/td><td>83<\/td><td>168<\/td><td>265<\/td><\/tr><tr><td>Vsebnost vode (g)<\/td><td>215,50<\/td><td>217,97<\/td><td>219,4<\/td><td>222,56<\/td><td>212,35<\/td><td>197,72<\/td><\/tr><tr><td>Beljakovine (g)<\/td><td>7,86<\/td><td>8,05<\/td><td>8,22<\/td><td>8,26<\/td><td>8,69<\/td><td>14,65<\/td><\/tr><tr><td><p>Ogljikovi hidrati (g)<sup>2<\/sup><\/p><\/td><td>11,03<\/td><td>11,46<\/td><td>12,18<\/td><td>12,15<\/td><td>10,86<\/td><td>13,13<\/td><\/tr><tr><td>Ma\u0161\u010dobe(g)<\/td><td>7,93<\/td><td>4,81<\/td><td>2,37<\/td><td>0,20<\/td><td>10,10<\/td><td>17,15<\/td><\/tr><tr><td>Vitamin A (\u00b5g)<\/td><td>68<\/td><td>134<\/td><td>142<\/td><td>149<\/td><td>139<\/td><td>108<\/td><\/tr><tr><td>Vitamin B1 (mg)<\/td><td>0,107<\/td><td>0,095<\/td><td>0,049<\/td><td>0,110<\/td><td>0,117<\/td><td>0,159<\/td><\/tr><tr><td>Vitamin B2 (mg)<\/td><td>0,447<\/td><td>0,451<\/td><td>0,451<\/td><td>0,446<\/td><td>0,337<\/td><td>0,870<\/td><\/tr><tr><td>Vitamin B3 (mg)<\/td><td>0,261<\/td><td>0,224<\/td><td>0,227<\/td><td>0,230<\/td><td>0,676<\/td><td>1,022<\/td><\/tr><tr><td>Pantotenska kislina (mg)<\/td><td>0,883<\/td><td>0,869<\/td><td>0,881<\/td><td>0,875<\/td><td>0,756<\/td><td>0,997<\/td><\/tr><tr><td>Vitamin D (IU)<\/td><td>98<\/td><td>105<\/td><td>127<\/td><td>100<\/td><td>29<\/td><td>Ni dolo\u010deno<\/td><\/tr><tr><td>Kalcij (mg)<\/td><td>276<\/td><td>285<\/td><td>290<\/td><td>306<\/td><td>327<\/td><td>473<\/td><\/tr><tr><td>Fosfor (mg)<\/td><td>222<\/td><td>229<\/td><td>232<\/td><td>247<\/td><td>271<\/td><td>387<\/td><\/tr><tr><td>\u017delezo (mg)<\/td><td>0,07<\/td><td>0,07<\/td><td>0,07<\/td><td>0,07<\/td><td>0,12<\/td><td>0,25<\/td><\/tr><tr><td>Cink (mg)<\/td><td>0,98<\/td><td>1,05<\/td><td>1,02<\/td><td>1,03<\/td><td>0,73<\/td><td>1,32<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><sup>1<\/sup> &#8211; Dodan vitamin A.<\/p>\n\n\n\n<p><sup>2<\/sup> &#8211; Ogljikovi hidrati, dolo\u010deni z razliko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tabela 2 &#8211; tabela z vrednostmi aminokislin v kravjem, kozjem in ov\u010djem mleku.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><\/th><th><\/th><th>Kravje mleko<\/th><th><\/th><th><\/th><th>Kozje mleko<\/th><th>Ov\u010dje mleko<\/th><\/tr><tr><th><\/th><th>Polnomastno (3,25% ma\u0161\u010dobe)<\/th><th>Zmanj\u0161ana vsebnost ma\u0161\u010dobe (2% ma\u0161\u010dobe)<\/th><th>Nizka vsebnost ma\u0161\u010dob (1%)<\/th><th>Posneto<\/th><th><\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Levcin (g)<\/td><td>0,647<\/td><td>0,808<\/td><td>0,915<\/td><td>0,801<\/td><td>0,766<\/td><td>1,438<\/td><\/tr><tr><td>Izolevcin (g)<\/td><td>0,403<\/td><td>0,447<\/td><td>0,456<\/td><td>0,367<\/td><td>0,505<\/td><td>0,828<\/td><\/tr><tr><td>Valin (g)<\/td><td>0,468<\/td><td>0,532<\/td><td>0,529<\/td><td>0,441<\/td><td>0,586<\/td><td>1,098<\/td><\/tr><tr><td>Arginin (g)<\/td><td>0,183<\/td><td>0,261<\/td><td>0,234<\/td><td>0,176<\/td><td>0,290<\/td><td>0,485<\/td><\/tr><tr><td>Histidin (g)<\/td><td>0,183<\/td><td>0,178<\/td><td>0,205<\/td><td>0,184<\/td><td>0,217<\/td><td>0,409<\/td><\/tr><tr><td>Lizin (g)<\/td><td>0,342<\/td><td>0,569<\/td><td>0,700<\/td><td>0,617<\/td><td>0,708<\/td><td>1,257<\/td><\/tr><tr><td>Metionin (g)<\/td><td>0,183<\/td><td>0,203<\/td><td>0,203<\/td><td>0,152<\/td><td>0,195<\/td><td>0,380<\/td><\/tr><tr><td>Fenilalanin (g)<\/td><td>0,359<\/td><td>0,395<\/td><td>0,407<\/td><td>0,355<\/td><td>0,378<\/td><td>0,696<\/td><\/tr><tr><td>Treonin (g)<\/td><td>0,349<\/td><td>0,251<\/td><td>0,217<\/td><td>0,201<\/td><td>0,398<\/td><td>0,657<\/td><\/tr><tr><td>Triptofan (g)<\/td><td>0,183<\/td><td>0,098<\/td><td>0,098<\/td><td>0,098<\/td><td>0,107<\/td><td>0,206<\/td><\/tr><tr><td>Alanin (g)<\/td><td>0,251<\/td><td>0,271<\/td><td>0,259<\/td><td>0,245<\/td><td>0,288<\/td><td>0,659<\/td><\/tr><tr><td>Glicin (g)<\/td><td>0,183<\/td><td>0,149<\/td><td>0,154<\/td><td>0,123<\/td><td>0,122<\/td><td>0,100<\/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=\"Prednosti_in_slabosti_uzivanja_mleka\"><\/span><p><strong>Prednosti in slabosti u\u017eivanja mleka<\/strong><\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg odli\u010dnega vira hranil, vklju\u010dno z beljakovinami, vitamini in minerali, so s pitjem mleka povezane tudi druge koristi.<\/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>Mleko in zdrave kosti<\/strong><\/p><\/h3>\n\n\n\n<p>Ena klju\u010dnih prednosti u\u017eivanja mleka je povezana z <strong>zdravjem kosti<\/strong>. To je posledica vsebnosti <strong>kalcija, vitaminov D in K, kalija, fosforja in beljakovin<\/strong>. V kosteh in zobeh imamo do <strong>99% kalcija<\/strong>. Vsebnost kalcija v prehrani je za otroke pomembna za <strong>razvoj, gostoto in trdnost kosti<\/strong>, pa tudi za prepre\u010devanje <strong>izgube kosti pri starej\u0161ih<\/strong>. Poleg tega \u0161tudije ka\u017eejo, da je u\u017eivanje mleka povezano s <strong>prepre\u010devanjem parodontalnih bolezni<\/strong>. Kalcij je pomemben, vendar <strong>si<\/strong> <strong>vse raziskave niso enotne<\/strong>.<span style=\"color: #ff6600\"> [6] [7] [12] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primer je raziskava iz leta <strong>2019<\/strong>, ki ugotavlja, da <strong>pove\u010dan vnos mleka<\/strong> ali mle\u010dnih izdelkov <strong>ni povezan<\/strong> z <strong>manj\u0161im tveganjem za zlom kolka ali osteoporozo<\/strong>. <span style=\"color: #ff6600\">[6] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druge raziskave (Feskanich, Bischoff-Ferrari, Frazier, Willett, 2014) navajajo, da so <strong>odrasli mo\u0161ki<\/strong> v odrasli dobi imeli <strong>ve\u010dje tveganje za zlom kolka<\/strong>, kar je bilo povezano z <strong>ve\u010djim vnosom mleka<\/strong>. Specifi\u010dno, vsaka dodatna skodelica mleka na dan v adolescenci je <strong>pove\u010dala omenjeno tveganje za zlome za 9%<\/strong>. Po drugi strani pa raziskava o mladostnikih (Sonneville, Gordon, Kocher, Pierce, Ramappa, Field, 2012) poro\u010da o <strong>razli\u010dnih rezultatih<\/strong>. Ugotavlja, da je <strong>vnos vitamina D zmanj\u0161al tveganje za zlome<\/strong> pri mladostnikih z <strong>visoko stopnjo aktivnosti<\/strong>. Poleg tega omenja tudi, da <strong>vnos kalcija<\/strong> in <strong>mle\u010dnih izdelkov ni bil povezan s tveganjem za zlome<\/strong>. <span style=\"color: #ff6600\">[19] [20] [21]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-zdrave-kosti-1124x800.jpg\" alt=\"mleko in zdrave kosti\" class=\"wp-image-186456\" width=\"843\" height=\"600\" title=\"mleko in zdrave kosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-zdrave-kosti-1124x800.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-zdrave-kosti-400x285.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-zdrave-kosti-1536x1094.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-zdrave-kosti-2048x1458.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Mleko in srce<\/strong><\/p><\/h3>\n\n\n\n<p><span style=\"text-align: inherit\"><strong>U\u017eivanje mleka<\/strong> in mle\u010dnih izdelkov ni pomembno le za kosti, ampak zaradi vsebnosti kalija <strong>pomembno tudi za srce<\/strong>. Ve\u010dji vnos kalija in hkrati zmanj\u0161anje natrija lahko <strong>zni\u017ea krvni tlak<\/strong>. Vendar je treba <strong>mleko piti zmerno<\/strong>, ker vsebuje tudi <strong>holesterol in nasi\u010dene ma\u0161\u010dobe<\/strong>, kar posledi\u010dno <strong>pove\u010duje tveganje za bolezni srca<\/strong>. <\/span><span style=\"color: #ff6600\">[6]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-srdce-1124x746.jpg\" alt=\"mleko in srce\" class=\"wp-image-186443\" width=\"843\" height=\"560\" title=\"mleko in srce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-srdce-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-srdce-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-srdce-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-srdce.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Z mlekom so povezane razli\u010dne raziskave. Glede na naketere je <strong>mleko lahko \u0161kodljivo za srce<\/strong>. Vendar pa je \u0161tudija iz leta <strong>2014<\/strong> preu\u010dila do <strong>18 opazovalnih \u0161tudij<\/strong> in ugotovila, da vnos mleka <strong>ne prispeva k sr\u010dno-\u017eilnim boleznim oz. smrti<\/strong>. <span style=\"color: #ff6600\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zahvaljujo\u010d kaliju<\/strong> je mleko koristno, vendar morate biti previdni pri nasi\u010denih ma\u0161\u010dobah v njem. <strong>Preve\u010d nasi\u010denih ma\u0161\u010dob je za srce tako &#8220;slabo&#8221;<\/strong> kot preve\u010d <strong>rafiniranih ogljikovih hidratov<\/strong>. <span style=\"color: #ff6600\">[19] [22]<\/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>Mleko proti depresiji<\/strong><\/p><\/h3>\n\n\n\n<p>Mleko seveda ni zdravilo za vse. Po drugi strani pa dr\u017ei, da <strong>dovolj vitamina D pozitivno vpliva na proizvodnjo serotonina<\/strong>, kar vpliva tudi npr. na <strong>\u010dlovekovo razpolo\u017eenje<\/strong>. Da ne boste mislili, da povezujemo samo biolo\u0161ke procese, <strong>povezave<\/strong> <strong>med depresijo in vitaminom D<\/strong> so leta 2020 obravnavali tudi znanstveniki Menon, Kar, Suthar in Nebhinani. Zdi se, da je <strong>obogatitev zdravljenja depresije z vitaminom D<\/strong> pri ljudeh s <strong>pomanjkanjem vitamina D potencialna korist<\/strong>.<span style=\"color: #ff6600\"> [6] [15]<\/span><\/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=\"So_mlecni_izdelki_zdravi\"><\/span><p><strong>So mle\u010dni izdelki zdravi?<\/strong><\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Koliko mleka dnevno je preve\u010d?<\/strong><\/p><\/h3>\n\n\n\n<p>Kot smo \u017ee omenili v prej\u0161njih poglavjih, je <strong>mleko bogato s hranili<\/strong>, hkrati pa vsebuje tudi <strong>nasi\u010dene ma\u0161\u010dobe<\/strong> in z njihovim vnosom vsekakor ne smemo pretiravati. Kaj pa pomeni, da ne smemo pretiravati?<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/kolko-mlieka-denne-je-privela-1124x749.jpg\" alt=\"koliko mleka dnevno je preve\u010d\" class=\"wp-image-186417\" width=\"843\" height=\"562\" title=\"koliko mleka dnevno je preve\u010d\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/kolko-mlieka-denne-je-privela-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/kolko-mlieka-denne-je-privela-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/kolko-mlieka-denne-je-privela-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/kolko-mlieka-denne-je-privela.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Eno merilo je dolo\u010deno v <strong>poro\u010dilu kongresa Evropskega zdru\u017eenja za kardiologijo iz leta 2018<\/strong>. Poro\u010dilo je temeljilo na <strong>20 raziskavah<\/strong> in ugotovilo, da <strong>niso na\u0161li povezave med boleznimi srca in u\u017eivanjem ve\u010dine mle\u010dnih izdelkov<\/strong>. Vendar obstaja ena <strong>izjema<\/strong>, ki predstavlja tveganje. Glede na rezultate je <strong>u\u017eivanje velikih odmerkov mleka<\/strong>, natan\u010dneje skoraj <strong>litra na dan<\/strong>, povezano z <strong>ve\u010djim tveganjem za bolezni srca in o\u017eilja<\/strong>. Hkrati je res, da <strong>Ameri\u0161ko zdru\u017eenje za srce<\/strong> (AHA) <strong>priporo\u010da,<\/strong> da se odrasli osredoto\u010dijo na <strong>mle\u010dne izdelke z nizko vsebnostjo ma\u0161\u010dob ali brez ma\u0161\u010dob<\/strong>. Ljubitelji mleka so verjetno razo\u010darani, \u010de pa niste ve\u010d otrok, posku\u0161ajte k mleku pristopati zmerno. <span style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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>Jogurti &#8211; Ali os zares zdravi?<\/strong><\/p><\/h3>\n\n\n\n<p>Vsekakor da, jogurti so prehransko zanimiva sestavina prehrane, vendar <strong>vsem jogurtom ne moremo re\u010di, da so zdravi<\/strong>. Razlogi so <strong>dodani okusi in sladkor<\/strong>. Na policah trgovin boste pogosto na\u0161li na ducate jogurtov, kako pa izbrati pravega? Tu je nekaj nasvetov za vas pri izbiri pravega jogurta <span style=\"color: #ff6600\">[24]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><p><strong>Preberite, kaj je na embala\u017ei<\/strong> &#8211; <strong>prehranska tabela in sestava jogurta<\/strong> vam lahko data podrobno sliko o tem, kaj se skriva pod pokrovom. Na\u0161li boste <strong>vsebnost ma\u0161\u010dob, ogljikovih hidratov in beljakovin<\/strong> ter dele\u017e <strong>kalcija<\/strong> ali <strong>vitamina D<\/strong>. Sestava omenja tudi na primer <strong>dodane sladkorje<\/strong>, ki se jim v zdravem na\u010dinu \u017eivljenja najbr\u017e izogibate.<\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\"><li><p><strong>Polnomastno ali z nizko vsebnostjo ma\u0161\u010dob?<\/strong> &#8211; \u010ce opazujete kalorije, se posku\u0161ajte osredoto\u010diti na izdelke z nizko vsebnostjo ma\u0161\u010dob, vendar bodite previdni tudi z njimi. Vsebujejo lahko <strong>dodan sladkor<\/strong> kot nadomestilo za ma\u0161\u010dobo. Preverite na ambala\u017ei jogurta. Po drugi strani polnomastni jogurti niso nujno &#8220;zlo&#8221;. V njih lahko najdete <strong>zdrave ma\u0161\u010dobe<\/strong>, na primer <strong>konjugirano linolno kislino (CLA)<\/strong>, ki je koristna za na\u0161e telo.<\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"3\"><li><p><strong>Kar zadeva jogurt, potem govorimo o &#8220;\u017eivih&#8221; kulturah &#8211; probioti\u010dne bakterije <\/strong>so dobesedno &#8220;\u017eivi&#8221; organizmi, ki so pomembni za <strong>mikrofloro<\/strong> v na\u0161em <strong>\u010drevesju<\/strong>. Zanje ste verjetno \u017ee sli\u0161ali iz razli\u010dnih oglasov, ki pogosto ka\u017eejo na vsebnost koristnih bakterij. \u010ce torej menite, da bi va\u0161a prebava potrebovala pomo\u010d, izberite jogurt, ki vsebuje probioti\u010dne bakterije. Poleg tega je <strong>okus<\/strong> takega jogurta <strong>grenak<\/strong>, ker bakterije v jogurtu <strong>pretvorijo laktozo v mle\u010dno kislino.<\/strong><\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2021\/07\/iStock-177545720-1124x749.jpg\" alt=\"Jogurti - Ali os zares zdravi?\" class=\"wp-image-275853\" width=\"843\" height=\"562\" title=\"Jogurti - Ali os zares zdravi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-177545720-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-177545720-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-177545720-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-177545720-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Zdravje in sir<\/strong><\/p><\/h3>\n\n\n\n<p>Ste eden tistih, ki se ne bi mogli odre\u010di siru? V tem primeru vas zagotovo zanima, ali s svojim u\u017eivanjem ne &#8220;kvarite&#8221; svojega zdravega \u017eivljenjskega sloga. O siru bi lahko napisali celoten \u010dlanek, zato bomo v tem podpoglavju povzeli 2 pomembna nasveta v zvezi s sirom in zdravjem.<span style=\"color: #ff6600\"> [25] [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Pazite se vsebnosti ma\u0161\u010dob<\/strong> &#8211; enako kot pri mleku je sir lahko <strong>ustrezen vir ma\u0161\u010dob<\/strong>, tudi <strong>nasi\u010denih ma\u0161\u010dob<\/strong> -, pri \u010demer morate biti previdni. Ali imate radi <strong>cheddar<\/strong>? Odli\u010dno je, toda <strong>28 gramov cheddarja<\/strong> lahko vsebuje do <strong>6 gramov nasi\u010denih ma\u0161\u010dob in 120 kalorij<\/strong>.<\/p><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Sir in sol<\/strong> &#8211; Druga snov, ki jo boste na\u0161li v siru, je <strong>vsebnost natrija<\/strong>. <strong>Preve\u010d soli<\/strong> v prehrani je <strong>te\u017eava<\/strong>, zato poskusite poleg kalorij in ma\u0161\u010dob na ambala\u017ei najti \u0161e natrij in primerjati ve\u010d vrst za pravo izbiro. To je zato, ker imajo nekateri siri lahko <strong>nizko vsebnost natrija<\/strong>.<\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/elisa-michelet-raNKGlQDT_o-unsplash-min-1124x749.jpg\" alt=\"najbolj zdravi siri\" class=\"wp-image-187650\" width=\"843\" height=\"562\" title=\"najbolj zdravi siri\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/elisa-michelet-raNKGlQDT_o-unsplash-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/elisa-michelet-raNKGlQDT_o-unsplash-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/elisa-michelet-raNKGlQDT_o-unsplash-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/elisa-michelet-raNKGlQDT_o-unsplash-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Alternative mleku<\/strong><\/p><\/h3>\n\n\n\n<p>Mleko je obi\u010dajno na voljo in tudi priljubljeno, vendar ga <strong>velik del prebivalstva ne more ali no\u010de piti<\/strong>. Ne glede na to, ali imate <strong>intoleranco za laktozo<\/strong>, ste <strong>vegan<\/strong> ali imate <strong>eti\u010dni problem<\/strong>&nbsp;z u\u017eivanjem \u017eivalskih proizvodov, za vas obstaja re\u0161itev. Na trgu so poleg obi\u010dajnega \u017eivalskega mleka tudi <strong>&#8220;alternative&#8221;<\/strong> &#8211; <strong>rastlinski nadomestki<\/strong>. Sem spadajo razli\u010dne vrste mleka iz <strong>mandljev, kokosa<\/strong> ali <strong>ri\u017ea<\/strong>. <strong>Razlikujejo<\/strong> se po <strong>okusu<\/strong> in <strong>vsebnosti hranil.<\/strong> <span 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<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2021\/07\/iStock-914855402-1124x749.jpg\" alt=\"Alternative mleku\" class=\"wp-image-276030\" width=\"843\" height=\"562\" title=\"Alternative mleku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-914855402-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-914855402-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-914855402-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-914855402-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ne vemo, kako izbrati mle\u010dno alternativo za vas glede na va\u0161 okus, lahko pa vsaj izpostavimo <strong>prednosti in slabosti<\/strong> izbranih virov <strong>rastlinskega mleka<\/strong><span style=\"color: #ff6600\">&nbsp;[10]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><\/th><th><p><strong>Prednosti<\/strong><\/p><\/th><th><p><strong>Slabosti<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td>Sojino mleko<\/td><td><p>&#8211; V primerjavi s polnomastnim mlekom vsebuje pribli\u017eno polovico vsebnosti ogljikovih hidratov in ma\u0161\u010dob.<br>\n&#8211; Vsebuje podobno koli\u010dino beljakovin kot polnomastno mleko.<\/p><\/td><td>&#8211; vsebnost rastlinskih estrogenov in hormonov<\/td><\/tr><tr><td>Ri\u017eevo mleko<\/td><td>&#8211; nizka vsebnost ma\u0161\u010dob<\/td><td><p>&#8211; visoka vsebnost ogljikovih hidratov<br>\n&#8211; nizka vsebnost beljakovin in hranil<\/p><\/td><\/tr><tr><td>Mandljevo mleko<\/td><td><p>&#8211; visoka vsebnost vitamina E<br>\n&#8211; visoka vsebnost kalcija (\u010de je mleko obogateno z njim)<br>\n&#8211; nizka vsebnost ma\u0161\u010dob<\/p><\/td><td><p>&#8211; majhen dele\u017e beljakovin<br>\n&#8211; <strong>vsebnost<\/strong> fitinske kisline, ki poslab\u0161a absorpcijo mineralov v telesu.<\/p><\/td><\/tr><tr><td>Ovseno mleko<\/td><td><p>&#8211; visoka vsebnost vlaknin<br>\n&#8211; nizka vsebnost ma\u0161\u010dob<\/p><\/td><td><p>&#8211; nizka vsebnost beljakovin<br>\n&#8211; visoka vsebnost ogljikovih hidratov<\/p><\/td><\/tr><tr><td>Kokosovo mleko<\/td><td>&#8211; nizka vsebnost ogljikovih hidratov in kalorij.<\/td><td><p>&#8211; visok dele\u017e nasi\u010denih ma\u0161\u010dob<br>\n&#8211; brez beljakovin<\/p><\/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>Kdo bi se moral izogibati pitju mleka?<\/strong><\/p><\/h3>\n\n\n\n<p>Morda je to \u017ealostno, vendar mleko ni primerno za vse. \u010ce se znajdete med to\u010dkami tega poglavja, se izogibajte pitju mleka ali ga nadomestite z drugo pija\u010do.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Ljudje z intoleranco za laktozo<\/strong> &#8211; Laktozna intoleranca je razmeroma pogost zdravstveni problem, povezan s <strong>problemom prebave laktoze<\/strong>. Medtem ko je <strong>alergija na mleko zelo redka, do 75% svetovnega prebivalstva trpi za netoleranco<\/strong>. Najbolj prizadene prebivalce <strong>Azije in Ju\u017ene Amerike<\/strong>.<\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pogosti simptomi so te\u017eave s prebavo, kot so <strong>napenjanje, konvulzije<\/strong> ali <strong>driska<\/strong>. V primeru dvoma je vsekakor najbolje poiskati strokovno pomo\u010d, saj je zdravnik najbolj\u0161i, da to te\u017eavo diagnosticira. Ali imate intoleranco za laktozo? Ne obupajte, \u0161e vedno lahko u\u017eivate na primer <strong>jogurte s probiotiki<\/strong> ali <strong>trde sire<\/strong>, ki <strong>obi\u010dajno ne vsebujejo laktoze<\/strong>. Tudi <strong>dodatek encima<\/strong> <a href=\"https:\/\/gymbeam.si\/lactase-enzyme-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">laktaze<\/a> je koristen za ljudi z laktozno intoleranco.<\/p>\n\n\n\n<p>To je zato, ker se intoleranca za laktozo pojavi pri <strong>nizki tvorbi laktaze v telesu<\/strong>. Pri mnogih ljudeh z nestrpnostjo se te\u017eave poka\u017eejo z <strong>ve\u010djimi koli\u010dinami mle\u010dnega sladkorja<\/strong> in lahko jemljejo <strong>manj\u0161e odmerke laktoze<\/strong> (pribli\u017eno 55 &#8211; 115 g). Jemanje laktaze kot prehranskega dopolnila lahko pomaga <strong>prepre\u010diti napihnjenost, te\u017eave z \u017eelodcem ali drisko<\/strong>.<span style=\"color: #ff6600\"> [16] [17] [29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Ljudje s te\u017eavami po zau\u017eitju mleka<\/strong> &#8211; morda se zdi enako kot pri intoleranci za laktozo, a tudi <strong>po negativnem testu intolerance<\/strong> boste morda imeli te\u017eave po zau\u017eitju mleka. Lahko se pojavijo \u017eelod\u010dne te\u017eave, lahko pa tudi <strong>slabo po\u010dutje<\/strong> in celo <strong>zaprtje<\/strong>. Za potrditev diagnoze se posvetujte s svojim zdravnikom ali poskusite za nekaj \u010dasa iz svoje prehrane <strong>izklju\u010diti<\/strong> mle\u010dne izdelke in sami ocenite, ali se <strong>po\u010dutite bolje<\/strong>. <span style=\"color: #ff6600\">[16]<\/span><\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tretja kategorija ljudi, ki imajo te\u017eave z mlekom in mle\u010dnimi izdelki, so tisti, ki ga <strong>preprosto ne marajo<\/strong>. Mogo\u010de so vam star\u0161i zelo odlo\u010dno razlo\u017eili, da je <strong>pitje mleka &#8220;nujno&#8221;<\/strong>. \u010ce vam ni prijetno, da se morate <strong>zaradi u\u017eivanja kalcija<\/strong> dobesedno prisiliti piti mleko, raje <strong>izberite izdelke<\/strong> in oblike mle\u010dne hrane, <strong>ki vas ne motijo<\/strong>. Poskusite najti mleko ali sir, v katerima &#8220;u\u017eivate&#8221;. Vas skrbi raven kalcija? Lahko ga dopolnite z <strong>listnato zelenjavo, stro\u010dnicami<\/strong> ali v obliki <a href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranskih dopolnil<\/a>. &nbsp;<span 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<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/debby-hudson-2dzhYsVhLVA-unsplash-1124x899.jpg\" alt=\"laktozna intoleranca\" class=\"wp-image-187680\" width=\"843\" height=\"674\" title=\"laktozna intoleranca\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/debby-hudson-2dzhYsVhLVA-unsplash-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/debby-hudson-2dzhYsVhLVA-unsplash-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/debby-hudson-2dzhYsVhLVA-unsplash-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/debby-hudson-2dzhYsVhLVA-unsplash-2048x1638.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Na koncu \u0161e nekaj zanimivosti o mleku <span style=\"color: #ff6600\">[11]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><p>Tudi mleko ima svoj dan;&nbsp; <strong>1. junij &#8211; svetovni dan mleka.<\/strong><\/p><\/li><li><p><strong>India<\/strong> je <strong>najve\u010dji proizvajalec<\/strong> mleka.&nbsp;<\/p><\/li><li><p>Mleko <strong>prepre\u010duje zakisanost<\/strong> in <strong>zmanj\u0161uje stres<\/strong> ter utrujenost.<\/p><\/li><li><p>Mleko je izjemno po <strong>vsebnosti vitamina A<\/strong>, ki je pomemben za <strong>ko\u017eo in imunost<\/strong>.<\/p><\/li><li><p>Je odli\u010den vir <strong>vitamina B12,<\/strong> pomembnega za na\u0161 <strong>\u017eiv\u010dni sistem.<\/strong><\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tem \u010dlanku smo vam predstavili <strong>vsebnost hranil<\/strong>, ki jih lahko zau\u017eijete z u\u017eivanjem mleka. Obstaja veliko razsiskav o koristih pitja mleka za zdravje, na\u0161 cilj pa je bil predstaviti tako <strong>pozitivne kot negativne ugotovitve znanstvenikov<\/strong>. Ne glede na to, ali pijete kravje ali mandljevo mleko, vlijete malo mleka v kavo ali popijete kozarec na dan, menimo, da smo uspeli raz\u0161iriti va\u0161e znanje o mleku. Ali \u017eelite, da tudi <strong>va\u0161i prijatelji izvedo o tej temi<\/strong>? \u010clanek lahko <strong>podprete tako, da ga delite.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/calcium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCalcium\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>Ali je bolje piti kravje ali mandljevo mleko? Preberite o hranilih v mleku, prednostih in slabostih rastlinskih vrst mleka, pa tudi o rezultatih znanstvenih raziskav. Ali bi morali vsi piti mleko ali je zdravo samo za otroke?<\/p>\n","protected":false},"author":25,"featured_media":187929,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7131,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-193143","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","9":"tag-beljakovine-v-prahu","10":"tag-zdrav-zivljenjski-slog","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>Je mleko zdravo in dobro za vse? 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