{"id":202109,"date":"2020-12-19T07:30:01","date_gmt":"2020-12-19T06:30:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=202109"},"modified":"2022-07-06T09:34:11","modified_gmt":"2022-07-06T07:34:11","slug":"je-li-mlijeko-zdravo-i-dobro-za-svakoga-ovo-biste-trebali-znati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/je-li-mlijeko-zdravo-i-dobro-za-svakoga-ovo-biste-trebali-znati\/","title":{"rendered":"Je li mlijeko zdravo i dobro za svakoga? Ovo biste trebali znati!"},"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\/je-li-mlijeko-zdravo-i-dobro-za-svakoga-ovo-biste-trebali-znati\/#Sto_je_mlijeko\" title=\"\u0160to je mlijeko?\">\u0160to je mlijeko?<\/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\/je-li-mlijeko-zdravo-i-dobro-za-svakoga-ovo-biste-trebali-znati\/#Prednosti_i_nedostaci_konzumacije_mlijeka\" title=\"Prednosti i nedostaci konzumacije mlijeka\">Prednosti i nedostaci konzumacije mlijeka<\/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\/je-li-mlijeko-zdravo-i-dobro-za-svakoga-ovo-biste-trebali-znati\/#Jesu_li_mlijecni_proizvodi_zdravi\" title=\"Jesu li mlije\u010dni proizvodi zdravi?\">Jesu li mlije\u010dni proizvodi zdravi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Pijenje mlijeka i konzumacija mlije\u010dnih proizvoda<\/strong> nedvojbeno su<strong> vrlo va\u017eni za djecu<\/strong> jer su izvor hranjivih sastojaka za njihov pravilan <strong>razvoj. A \u0161to je s nama odraslima?<\/strong> Moramo li, bismo li trebali, ne bismo trebali ili ne moramo piti mlijeko? Jesu li mlijeko i njegovi proizvodi za nas <strong>samo predjelo<\/strong>? Pro\u010ditajte u \u010dlanku je li pijenje mlijeka zdravo \u010dak i za odrasle, \u0161to ono sadr\u017ei i jo\u0161 puno vi\u0161e informacija.<\/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=\"Sto_je_mlijeko\"><\/span><strong>\u0160to je mlijeko?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako se brinete da \u0107emo zapo\u010deti sa \u0161kolskim opisom bijele neprozirne teku\u0107ine, varate se. Ali u osnovi to nije lo\u0161e pitanje. <strong>\u0160to<\/strong> ste spremni <strong>smatrati mlijekom?<\/strong> Je li to<strong> isklju\u010divo proizvod \u017eivotinjskog podrijetla<\/strong> ili biste &#8220;<strong>sok od ora\u0161astih plodova<\/strong>&#8221; tako\u0111er svrstali u mlijeko? U ovom ste trenutku sigurno po\u010deli razmi\u0161ljati o tome \u0161to zapravo spada u kategoriju mlijeka. To nije filozofsko pitanje. Ako imamo standarde za sadr\u017eaj raj\u010dice u proizvodu tako da se mo\u017ee nazvati ke\u010dapom, je li sli\u010dno i u slu\u010daju s mlijekom?<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.hr\/blog\/wp-content\/uploads\/2020\/09\/iStock-1198789194-1124x749.jpg\" alt=\"\u0160to je mlijeko?\" class=\"wp-image-275755\" width=\"843\" height=\"562\" title=\"\u0160to je mlijeko?\" 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>Naravno, i <strong>Sjedinjene Ameri\u010dke Dr\u017eave<\/strong> i <strong>Europska unija<\/strong> imaju <strong>direktive o mlijeku i mlije\u010dnim proizvodima.<\/strong> U biti, otkrivamo da se ovim pitanjem pozabavio <strong>Scott Gottlieb &#8211; povjerenik FDA<\/strong> (Ameri\u010dka uprava za hranu i lijekove). Izjavio je da me\u0111u standardima postoji i <strong>referenca na \u017eivotinju u laktaciji<\/strong>, \u0161to je problem jer <strong>bademi nemaju laktata<\/strong>. \u010cak je upozorio da <strong>ozna\u010davanje nemlije\u010dnih proizvoda mlijekom<\/strong> mo\u017ee imati <strong>zdravstvene posljedice.<\/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>Kakav je va\u0161 stav? Smatrate li <strong>napitak od soje<\/strong> mlijekom ili mora biti <strong>po\u0161teno punomasno mlijeko<\/strong>? U ovom \u0107emo se \u010dlanku prvenstveno usredoto\u010diti na <strong>kravlje mlijeko<\/strong> koje je<strong> najpopularnija i najdostupnija vrsta mlijeka.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mlijeko je <strong>jedno od najpopularnijih napitaka<\/strong> na na\u0161em kontinentu, \u0161to je sjajno jer je, osim <strong>ukusnog okusa<\/strong>, i <strong>izvor hranjivih sastojaka<\/strong>. Me\u0111utim, ako krenemo od po\u010detka, mlijeko u \u017eivotinjskom carstvu <strong>proizvod je mlije\u010dnih \u017elijezda sisavaca<\/strong> koji <strong>mlade hrane<\/strong> mlijekom dok ne mogu konzumirati solidnu prehranu. Ljudi su tako\u0111er sisavci, \u0161to vjerojatno ne treba spominjati. No, tema \u010dlanka je tako\u0111er vezana uz ovo, mlijeko je potrebno djeci, ali bismo li ga trebali piti i mi, \u201estariji sisavci\u201c? <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\"><strong>Hranjive tvari u mlijeku<\/strong><\/h3>\n\n\n\n<p>Kravlje mlijeko je <strong>prevladavaju\u0107a vrsta mlijeka<\/strong> u svijetu i predstavlja 83 % njegove ukupne proizvodnje. Mlijeko je <strong>dio prehrane<\/strong> oko <strong>6 milijardi ljudi<\/strong> u svijetu. Izvrstan je <strong>izvor energije, bjelan\u010devina, aminokiselina<\/strong>, ali i <strong>minerala i vitamina.<\/strong> Sadr\u017eaj hranjivih sastojaka u mlijeku je opse\u017ean i mo\u017ee se podijeliti u nekoliko kategorija<span style=\"color: #ff6600\">&nbsp;[4] [7] [8]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Proteini<\/strong> &#8211; sirutka i kazein<\/li><li><strong>Ugljikohidrati<\/strong> &#8211; uglavnom laktoza<\/li><li><strong>Masti<\/strong> &#8211; uklju\u010duju\u0107i mono- i polinezasi\u0107ene masti (omega-3 i -6 masne kiseline)<\/li><li><strong>Vitamini<\/strong> &#8211; A, D, E, K, B1, B2, B3, B6, B12, folna i pantotenska kiselina, betain i kolin<\/li><li><strong>Minerali<\/strong> &#8211; kalcij, magnezij, fosfor, kalij, natrij, cink, selen, \u017eeljezo<\/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=\"sastav kravljeg mlijeka\" class=\"wp-image-187700\" width=\"843\" height=\"562\" title=\"sastav kravljeg mlijeka\" 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>Proteini &#8211; <\/strong>mlijeko se smatra <strong>visokokvalitetnim izvorom proteina<\/strong>, a <strong>proteini mlijeka<\/strong> mogu se podijeliti u <strong>2 osnovne kategorije<\/strong>&nbsp;<span style=\"color: #ff6600\">[4] [9] [28]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Kazein <\/strong>&#8211; predstavlja oko<strong> 80 % proteina u mlijeku.<\/strong> Jedno od svojstava <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kazeina<\/a> je njegova sposobnost <strong>pove\u0107anja apsorpcije kalcija i fosfora.<\/strong><\/li><li><strong>Proteini sirutke<\/strong> &#8211; oko <strong>20 % proteina u mlijeku<\/strong>. To je skupina <strong>globularnih proteina<\/strong> od kojih je ve\u0107ina <strong>alfa- i beta-laktoglobulin<\/strong>, a oni u sirutki <strong>predstavljaju oko 70 &#8211; 80 %<\/strong>. Dodana vrijednost je <strong>sadr\u017eaj aminokiselina razgranatog lanca &#8211; BCAA.<\/strong> Osim toga, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein sirutke<\/a> jedan je od <strong>najpopularnijih izvora proteina<\/strong> u svijetu<strong> prehrambenih dodataka.<\/strong> Me\u0111utim, <strong>proteini sirutke<\/strong> tako\u0111er su va\u017eni za <strong>imunitet.<\/strong> <strong>10 % proteina sirutke<\/strong> predstavljaju <strong>imunoglobulini<\/strong> koji <strong>neutraliziraju viruse i bakterije<\/strong> i stimuliraju <strong>imunolo\u0161ke stanice<\/strong>. Proteini sirutke izvor su aminokiseline &#8211; <strong><a href=\"https:\/\/gymbeam.hr\/glutamin\" class=\"ek-link\">glutamina<\/a><\/strong>, to\u010dnije sadr\u017ee ga oko <strong>30 %<\/strong>. Glutamin u tijelu <strong>djeluje kao &#8220;gorivo&#8221; za imunolo\u0161ki sustav.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimaju li vas bjelan\u010devine sadr\u017eane u mlijeku? Sve \u0161to trebate znati o kazeinu mo\u017eete prona\u0107i u \u010dlanku &#8211; <a href=\"https:\/\/gymbeam.hr\/blog\/kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kazein i protein kazeina &#8211; sve \u0161to trebate znati<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Razne vrste mlijeka<\/strong> razlikuju se u <strong>sadr\u017eaju hranjivih sastojaka<\/strong>. Stoga \u0107ete, radi boljeg pregleda, prona\u0107i specifi\u010dne vrijednosti u tablicama preuzetim s portala milkfacts.info, a to je<strong> zbirka<\/strong> ure\u0111ena prema <strong>nacionalnoj bazi podataka o nutritivnim sastojcima<\/strong> namirnica ameri\u010dkog ministarstva poljoprivrede (USDA baza namirnica). <strong>U prvoj tablici<\/strong> prona\u0107i \u0107ete osnovne <strong>hranjive sastojke, vitamine i minerale.<\/strong> Budu\u0107i da je <strong>unos aminokiselina<\/strong> va\u017ean za sporta\u0161e i tjelesno aktivne ljude, druga tablica prikazuje sadr\u017eaj <strong>odabranih aminokiselina.<\/strong> Sadr\u017eaj hranjivih sastojaka nazna\u010den je na vjerojatno najtipi\u010dnijoj mjeri mlijeka &#8211; 1 \u0161alici (244 g).<span style=\"color: #ff6600\">&nbsp;[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tablica 1 &#8211; Sadr\u017eaj makronutrijenata, vode i nekih vitamina i minerala u kravljem, kozjem i ov\u010djem mlijeku.<\/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>Kravlje mlijeko<\/th><th><\/th><th><\/th><th>Kozje mlijeko<\/th><th>Ov\u010dje mlijeko<\/th><\/tr><tr><th><\/th><th>Punomasno (3,25 % masti)<\/th><th>Smanjeni udio masti (2 % masti)<sup>1<\/sup><\/th><th>Niskomasno (1 %)<sup>1<\/sup><\/th><th>Obrano<sup>1<\/sup><\/th><th><\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetska vrijednost (kcal)<\/td><td>146<\/td><td>122<\/td><td>102<\/td><td>83<\/td><td>168<\/td><td>265<\/td><\/tr><tr><td>Sadr\u017eaj 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>Bjelan\u010devine (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>Ugljikohidrati (g)<sup>2<\/sup><\/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>Masti (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 kiselina (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>Nije specificirano<\/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>\u017deljezo (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; Ugljikohidrati odre\u0111eni razlikom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tablica 2 &#8211; tablica s vrijednostima aminokiselina u kravljem, kozjem i ov\u010djem mlijeku.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><\/th><th><\/th><th>Kravlje mlijeko<\/th><th><\/th><th><\/th><th>Kozje mlijeko<\/th><th>Ov\u010dje mlijeko<\/th><\/tr><tr><th><\/th><th>Punomasno (3,25 % masti)<\/th><th>Smanjeni udio masti (2 % masti)<\/th><th>Niskomasno (1 %)<\/th><th>Obrano<\/th><th><\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Leucin (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>Izoleucin (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_i_nedostaci_konzumacije_mlijeka\"><\/span><strong>Prednosti i nedostaci konzumacije mlijeka<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uz to \u0161to je izvrstan izvor hranjivih sastojaka, uklju\u010duju\u0107i proteine, vitamine i minerale, postoje i druge prednosti povezane s pijenjem mlijeka.<\/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\">Mlijeko i zdrave kosti<\/h3>\n\n\n\n<p>Jedna od klju\u010dnih blagodati pijenja mlijeka povezana je sa<strong> zdravljem kostiju. <\/strong>To je zbog sadr\u017eaja<strong> kalcija, vitamina D i K, kalija, fosfora i proteina. <\/strong>U kostima i zubima imamo do<strong> 99 % kalcija. <\/strong>Sadr\u017eaj kalcija u prehrani va\u017ean je za djecu za<strong> razvoj, gusto\u0107u i \u010dvrsto\u0107u kostiju, <\/strong>ali i za prevenciju <strong>gubitka kostiju u starijih osoba. <\/strong>Uz to, studije sugeriraju da je konzumacija mlijeka povezana s <strong>prevencijom parodontalnih bolesti. <\/strong>Kalcij je va\u017ean, ali u tome<strong> se ne sla\u017eu sve studije.<\/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>Primjer je <strong>studija iz 2019. godine<\/strong> koja zaklju\u010duje da<strong> pove\u0107ani unos mlijeka <\/strong>ili mlije\u010dnih proizvoda <strong>nije povezan s manjim rizikom od frakture kuka ili osteoporoze.<\/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>Druga istra\u017eivanja (Feskanich, Bischoff-Ferrari, Frazier, Willett, 2014.) navode da su <strong>odrasli mu\u0161karci<\/strong> imali <strong>ve\u0107i rizik od prijeloma kuka<\/strong> u odrasloj dobi, \u0161to je bilo povezano s <strong>ve\u0107im unosom mlijeka<\/strong>. Konkretno,<strong> svaka dodatna \u0161alica mlijeka<\/strong> dnevno tijekom adolescencije <strong>pove\u0107ala je<\/strong> spomenuti <strong>rizik od prijeloma za 9 %<\/strong>. S druge strane, istra\u017eivanje provedeno na <strong>djevojkama <span class=\"tm-p-em\">tinejd\u017eerske dobi<\/span><span class=\"tm-p-\">.<\/span><\/strong> (Sonneville, Gordon, Kocher, Pierce, Ramappa, Field, 2012.) izvje\u0161tava o <strong>druga\u010dijim rezultatima<\/strong>. Zaklju\u010duje se da je <strong>unos vitamina D smanjio rizik od prijeloma<\/strong> u djevojaka <span class=\"tm-p-em\">tinejd\u017eerske dobi<\/span> s<strong> visokim razinama aktivnosti sna\u017enog u\u010dinka.<\/strong> \u0160tovi\u0161e, tako\u0111er se spominje da<strong> unos kalcija<\/strong> i <strong>mlije\u010dnih proizvoda nije bio povezan s rizikom od prijeloma.<\/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=\"mlijeko i zdrave kosti\" class=\"wp-image-186456\" width=\"843\" height=\"600\" title=\"mlijeko i 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\"><strong>Mlijeko i srce<\/strong><\/h3>\n\n\n\n<p><span style=\"text-align: inherit\"><strong>Konzumacija mlijeka<\/strong> i mlije\u010dnih proizvoda nije va\u017ena samo za kosti, ve\u0107 je zahvaljuju\u0107i svom udjelu kalija <strong>va\u017ena i za srce<\/strong>. Ve\u0107i unos kalija i istovremeno smanjenje natrija mogu <strong>smanjiti krvni tlak.<\/strong> Me\u0111utim, <strong>mlijeko<\/strong> je potrebno<strong> piti umjereno<\/strong>, jer sadr\u017ei i <strong>kolesterol i zasi\u0107ene masti,<\/strong> \u0161to zauzvrat <strong>pove\u0107ava rizik od sr\u010danih bolesti. <\/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=\"mlijeko i srce\" class=\"wp-image-186443\" width=\"843\" height=\"560\" title=\"mlijeko i 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>Razne studije povezane su s mlijekom. Prema nekim studijama, <strong>mlijeko mo\u017ee \u0161tetiti srcu. <\/strong>Me\u0111utim, <strong>studija iz 2014. <\/strong>ispitivala je do <strong>18 promatra\u010dkih studija<\/strong> i otkrila da unos mlije\u010dnih proizvoda<strong> ne pridonosi kardiovaskularnim bolestima ili smrti uzrokovanoj njima.<\/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>Zahvaljuju\u0107i kaliju, <\/strong>mlijeko je korisno, ali morate biti oprezni oko zasi\u0107enih masti u njemu.<strong> Previ\u0161e zasi\u0107enih masno\u0107a <\/strong>jednako je<strong> &#8220;lo\u0161e&#8221; za srce <\/strong>kao i previ\u0161e<strong> rafiniranih ugljikohidrata.<\/strong>&nbsp;<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\"><strong>Mlijeko protiv depresije<\/strong><\/h3>\n\n\n\n<p>Naravno, mlijeko nije lijek za sve, zahvaljuju\u0107i kojem se nakon \u010da\u0161e mlijeka mo\u017eete rije\u0161iti zloglasnog \u201ehromog psa\u201c. S druge strane, istina je da <strong>dovoljno vitamina D pozitivno utje\u010de na proizvodnju serotonina<\/strong>, \u0161to tako\u0111er utje\u010de, na primjer, na <strong>ljudsko raspolo\u017eenje<\/strong>. Kako ne biste mislili da povezujemo samo biolo\u0161ke procese, <strong>vezama izme\u0111u depresije i vitamina D<\/strong> 2020. godine bavili su se i znanstvenici Menon, Kar, Suthar i Nebhinani. \u010cini se da je <strong>oboga\u0107ivanje lije\u010denja depresije vitaminom D<\/strong> kod ljudi s <strong>nedostatkom<\/strong> vitamina D <strong>potencijalna 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=\"Jesu_li_mlijecni_proizvodi_zdravi\"><\/span><strong>Jesu li mlije\u010dni proizvodi zdravi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koliko je mlijeka na dnevnoj bazi previ\u0161e?<\/strong><\/h3>\n\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli u prethodnim poglavljima, <strong>mlijeko je bogato hranjivim tvarima<\/strong>, ali istodobno sadr\u017ei i<strong> zasi\u0107ene masti,<\/strong> a s njihovim unosom definitivno ne treba pretjerivati. Ali \u0161to zna\u010di da ne bismo trebali pretjerivati?<\/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 je mlijeka na dnevnoj bazi previ\u0161e?\" class=\"wp-image-186417\" width=\"843\" height=\"562\" title=\"koliko je mlijeka na dnevnoj bazi previ\u0161e?\" 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>Jedan je kriterij izlo\u017een u izvje\u0161\u0107u <strong>Kongresa Europskog kardiolo\u0161kog dru\u0161tva za 2018. godinu.<\/strong> Izvje\u0161\u0107e se temelji na <strong>20 studija<\/strong> i otkrilo je da <strong>nisu prona\u0161li vezu izme\u0111u bolesti srca i konzumacije ve\u0107ine mlije\u010dnih proizvoda.<\/strong> Me\u0111utim, postoji jedna <strong>iznimka<\/strong> koja predstavlja rizik. Prema rezultatima, konzumacija <strong>visokih doza mlijeka,<\/strong> to\u010dnije gotovo <strong>litre dnevno<\/strong>, povezana je s <strong>ve\u0107im rizikom od kardiovaskularnih bolesti.<\/strong> Istodobno je istina da <strong>Ameri\u010dko udru\u017eenje za srce<\/strong> (AHA) <strong>preporu\u010duje<\/strong> odraslima da se usredoto\u010de na <strong>mlije\u010dne proizvode s<\/strong> <strong>malo masno\u0107e<\/strong> ili <strong>bez masno\u0107e<\/strong>. Ljubitelji mlijeka vjerojatno su razo\u010darani, ali ako vi\u0161e niste dijete, poku\u0161ajte mlijeku pristupiti umjereno. <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    <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=\"5075,46558,53701,34501,28324,52636,41578,404\" ><\/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<h3 class=\"wp-block-heading\">Jogurti &#8211; Jesu li zaista zdravi?<\/h3>\n\n\n\n<p>Definitivno da, jogurti su nutritivno zanimljiva komponenta prehrane, ali <strong>ne mogu se svi jogurti nazvati zdravima.<\/strong> Razlozi su<strong> dodani okusi i \u0161e\u0107er<\/strong>. \u010cesto \u0107ete na policama trgovina prona\u0107i desetke jogurta, ali kako odabrati pravi? Evo nekoliko savjeta za vas pri odabiru pravog 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><strong>Pro\u010ditajte \u0161to je na pakiranju &#8211; nutricionisti\u010dka tablica i sastav jogurta<\/strong> mogu vam dati detaljnu sliku onoga \u0161to se krije ispod poklopca. Prona\u0107i \u0107ete <strong>sadr\u017eaj masti, ugljikohidrata i bjelan\u010devina,<\/strong> kao i <strong>udio kalcija ili vitamina D<\/strong>. Sastav tako\u0111er spominje, na primjer, <strong>dodane \u0161e\u0107ere<\/strong> koje biste vjerojatno trebali izbjegavati u zdravom na\u010dinu \u017eivota.<\/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><strong>Punomasni ili nemasni?<\/strong> -Ako pazite na kalorije, poku\u0161ajte se usredoto\u010diti na proizvode s malo masno\u0107e, ali budite oprezni i s njima. Mogu sadr\u017eavati <strong>dodani \u0161e\u0107er<\/strong> kao nadoknadu masti. Samo provjerite na etiketi jogurta. S druge strane, punomasni jogurti ne moraju biti potpuno &#8220;zlo&#8221;. U njima mo\u017eete prona\u0107i <strong>zdrave masno\u0107e<\/strong>, poput <strong>konjugirane linolne kiseline (CLA)<\/strong>, koja je korisna za na\u0161e tijelo.<\/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><strong>\u0160to se ti\u010de jogurta, tada su kod \u201e\u017eivih\u201c kultura &#8211; probioti\u010dke bakterije<\/strong> doslovno \u201e\u017eivi\u201c organizmi koji su va\u017eni za <strong>mikrofloru<\/strong> u na\u0161im <strong>crijevima<\/strong>. Za njih ste vjerojatno \u010duli iz raznih oglasa koji \u010desto upu\u0107uju na sadr\u017eaj korisnih bakterija. Stoga, ako smatrate da bi va\u0161oj probavi trebala pomo\u0107, odaberite jogurt koji sadr\u017ei probioti\u010dke bakterije. Uz to, <strong>okus<\/strong> takvog jogurta<strong> je gorak<\/strong>, jer bakterije u jogurtu <strong>pretvaraju laktozu u mlije\u010dnu kiselinu.<\/strong><\/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.hr\/blog\/wp-content\/uploads\/2021\/07\/iStock-177545720-1124x749.jpg\" alt=\"Jogurti - Jesu li zaista zdravi?\" class=\"wp-image-275844\" width=\"843\" height=\"562\" title=\"Jogurti - Jesu li zaista 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\"><strong>Zdravlje i sir<\/strong><\/h3>\n\n\n\n<p>Jeste li od onih ljudi koji se ne bi mogli odre\u0107i sira? U tom slu\u010daju zasigurno vas zanima ho\u0107ete li njihovim konzumiranjem \u201epokvariti\u201c svoj zdravi na\u010din \u017eivota. O siru bi se mogao napisati jedan zaseban \u010dlanak, pa \u0107emo u ovom potpoglavlju sa\u017eeti 2 va\u017ena savjeta vezana uz sir i zdravlje.<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><strong>\u010cuvajte se sadr\u017eaja masti<\/strong> &#8211; kao i mlijeko, sir mo\u017ee biti <strong>pravi izvor masti,<\/strong> \u010dak i <strong>zasi\u0107enih<\/strong> masti &#8211; oko \u010dega morate biti oprezni. Volite li<strong> cheddar<\/strong>? Izvrstan je, ali <strong>28 grama cheddar sira<\/strong> mo\u017ee sadr\u017eavati do<strong> 6 grama zasi\u0107enih masti i 120 kalorija.<\/strong><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sir i sol<\/strong> &#8211; Jo\u0161 jedna tvar koju \u0107ete prona\u0107i u siru je sadr\u017eaj <strong>natrija<\/strong>. <strong>Previ\u0161e soli<\/strong> u prehrani <strong>predstavlja problem<\/strong>, pa poku\u0161ajte prona\u0107i natrij osim kalorija i masti na etiketi i usporedite nekoliko vrsta za pravi izbor. To je zato \u0161to neki sirevi mogu imati <strong>nizak udio natrija.<\/strong><\/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=\"najzdraviji sirevi\" class=\"wp-image-187650\" width=\"843\" height=\"562\" title=\"najzdraviji sirevi\" 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\"><strong>Alternative mlijeku<\/strong><\/h3>\n\n\n\n<p>Mlijeko je najdostupnije i tako\u0111er popularno, ali <strong>velik dio populacije ne mo\u017ee ga ili ne \u017eeli piti.<\/strong> Bez obzira imate li <strong>intoleranciju na laktozu<\/strong>, jeste li <strong>vegan<\/strong> ili imate<strong> eti\u010dki problem<\/strong> s konzumiranjem \u017eivotinjskih proizvoda, rje\u0161enje postoji za vas. Osim konvencionalnog \u017eivotinjskog mlijeka, na tr\u017ei\u0161tu postoje i <strong>&#8220;alternative&#8221;<\/strong> &#8211; \u200b\u200b<strong>biljne zamjene<\/strong>. Uklju\u010duju razne vrste mlijeka od<strong> badema, kokosa<\/strong> ili<strong> ri\u017ee.<\/strong> <strong>Razlikuju se<\/strong> po svom <strong>okusu<\/strong> i <strong>sadr\u017eaju hranjivih sastojaka<\/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.hr\/blog\/wp-content\/uploads\/2021\/07\/iStock-914855402-1124x749.jpg\" alt=\"Alternative mlijeku\" class=\"wp-image-276021\" width=\"843\" height=\"562\" title=\"Alternative mlijeku\" 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 znamo kako odabrati mlije\u010dnu alternativu za vas prema va\u0161em ukusu, ali mo\u017eemo barem ukazati na <strong>prednosti i nedostatke<\/strong> odabranih izvora<strong> biljnog mlijeka<\/strong><span style=\"color: #ff6600\">&nbsp;[10]<\/span>:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><\/th><th><strong>Prednosti<\/strong><\/th><th><strong>Nedostaci<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Sojino mlijeko<\/td><td>&#8211; U usporedbi s punomasnim mlijekom, sadr\u017ei pribli\u017eno polovinu sadr\u017eaja ugljikohidrata i masti.\n&#8211; Sadr\u017ei sli\u010dnu koli\u010dinu proteina kao punomasno mlijeko.<\/td><td>&#8211; sadr\u017eaj biljnih estrogena i hormona<\/td><\/tr><tr><td>Ri\u017eino mlijeko<\/td><td>&#8211; nizak udio masti<\/td><td>&#8211; visok sadr\u017eaj ugljikohidrata\n&#8211; nizak sadr\u017eaj proteina i hranjivih sastojaka<\/td><\/tr><tr><td>Bademovo mlijeko<\/td><td>&#8211; visok sadr\u017eaj vitamina E\n&#8211; visok udio kalcija (ako je mlijeko njime oboga\u0107eno)\n&#8211; nizak udio masti<\/td><td>&#8211; mali udio proteina\n&#8211; <strong>sadr\u017eaj<\/strong> fitinske kiseline koja naru\u0161ava apsorpciju minerala u tijelu.<\/td><\/tr><tr><td>Zobeno mlijeko<\/td><td>&#8211; visok sadr\u017eaj vlakana\n&#8211; nizak udio masti<\/td><td>&#8211; nizak udio proteina\n&#8211; visok sadr\u017eaj ugljikohidrata<\/td><\/tr><tr><td>Kokosovo mlijeko<\/td><td>&#8211; niska razina ugljikohidrata i kalorija.<\/td><td>&#8211; visok udio zasi\u0107enih masti\n&#8211; nema proteina<\/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\"><strong>Tko treba izbjegavati piti mlijeko?<\/strong><\/h3>\n\n\n\n<p>Malo je \u017ealosno re\u0107i, ali mlijeko nije prikladno za sve. Ako se na\u0111ete me\u0111u to\u010dkama ovog poglavlja, izbjegavajte piti mlijeko ili ga zamijenite drugim pi\u0107em.<\/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><strong>Osobe s intolerancijom na laktozu<\/strong> &#8211; intolerancija na laktozu relativno je \u010dest zdravstveni problem povezan s <strong>problemom probave laktoze<\/strong>. Iako je<strong> alergija na mlijeko vrlo rijetka, do 75 % svjetske populacije pati od intolerancije.<\/strong> Najvi\u0161e poga\u0111a ljude u <strong>Aziji i Ju\u017enoj Americi.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cesti su simptomi problemi s probavom, poput&nbsp;<strong>nadimanja, konvulzija<\/strong>&nbsp;ili&nbsp;<strong>proljeva<\/strong>. U slu\u010daju sumnje, svakako je najbolje potra\u017eiti stru\u010dnu pomo\u0107, jer je lije\u010dnik najbolji koji \u0107e dijagnosticirati ovaj problem. Patite li od intolerancije na laktozu? Ne o\u010dajavajte, jo\u0161 uvijek mo\u017eete konzumirati, na primjer,<strong>&nbsp;jogurte<\/strong>&nbsp;s&nbsp;<strong>probioticima<\/strong>&nbsp;ili&nbsp;<strong>tvrde sireve<\/strong>&nbsp;koji&nbsp;<strong>obi\u010dno ne sadr\u017ee laktozu<\/strong>.&nbsp;<strong>Dodatak enzima <\/strong><a href=\"https:\/\/gymbeam.hr\/enzim-laktaza-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">laktaze&nbsp;<\/a>tako\u0111er je&nbsp;<strong>koristan<\/strong>&nbsp;za ljude s intolerancijom na laktozu. To je zato \u0161to se intolerancija na laktozu javlja kod&nbsp;<strong>slabe proizvodnje laktaze u tijelu.<\/strong>&nbsp;Za mnoge ljude s intolerancijom problemi se o\u010dituju u&nbsp;<strong>ve\u0107im koli\u010dinama mlije\u010dnog \u0161e\u0107era<\/strong>&nbsp;i mogu uzimati manje doze laktoze (oko 55 \u2013 115 g). Uzimanje laktaze kao dodatka prehrani mo\u017ee&nbsp;<strong>sprije\u010diti nadutost, \u017eelu\u010dane probleme<\/strong>&nbsp;ili&nbsp;<strong>proljev.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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><strong>Osobe koje imaju probleme nakon konzumacije mlijeka<\/strong> &#8211; mo\u017ee se \u010diniti isto kao kod intolerancije na laktozu, ali \u010dak i <strong>nakon negativnog testa na intoleranciju<\/strong> mo\u017eda \u0107ete imati problema nakon konzumacije mlijeka. Mogu se pojaviti <strong>\u017eelu\u010dani problemi,<\/strong> ali tako\u0111er mo\u017eete osjetiti <strong>slabost<\/strong>, pa \u010dak i <strong>zagu\u0161enje.<\/strong> Ako osjetite bilo koji od ovih simptoma, imajte na umu da <strong>to mo\u017eda ne\u0107e biti izri\u010dito zbog intolerancije na laktozu.<\/strong> Da biste to potvrdili, obratite se svom lije\u010dniku ili poku\u0161ajte neko vrijeme <strong>isklju\u010diti<\/strong> mlije\u010dne proizvode i sami procijenite <strong>osje\u0107ate li se bolje<\/strong>. <span style=\"color: #ff6600\">[16]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tre\u0107a kategorija ljudi koji imaju problema s mlijekom i mlije\u010dnim proizvodima su oni kojima se to&nbsp;<strong>jednostavno ne svi\u0111a<\/strong>. Mo\u017eda su vam roditelji vrlo sna\u017eno objasnili da je&nbsp;<strong>pijenje mlijeka \u201cobavezno\u201d<\/strong>. Ako se kajete, morate se doslovno prisiliti&nbsp;<strong>radi konzumacije kalcija,<\/strong>&nbsp;bolje&nbsp;<strong>odaberite proizvode<\/strong>&nbsp;i oblike mlije\u010dne hrane&nbsp;<strong>koji vam ne smetaju<\/strong>. Poku\u0161ajte ku\u0161ati mlijeko ili prona\u0111ite sir u kojem \u201cu\u017eivate\u201d. Jeste li zabrinuti zbog razine kalcija? Mo\u017eete ga nadopuniti<strong>&nbsp;lisnatim povr\u0107em, mahunarkama<\/strong>&nbsp;ili u obliku&nbsp;<a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dodataka prehrani<\/a>.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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=\"intolerancija na laktozu\" class=\"wp-image-187680\" width=\"843\" height=\"674\" title=\"intolerancija na laktozu\" 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 kraju, nekoliko zanimljivih \u010dinjenica o mlijeku <span style=\"color: #ff6600\">[11]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Mlijeko tako\u0111er ima svoj dan; radi se o <strong>1. lipnja &#8211; Svjetski dan mlijeka.<\/strong><\/li><li><strong>Indija <\/strong>je<strong> najve\u0107i proizvo\u0111a\u010d<\/strong> mlijeka.<\/li><li>Mlijeko <strong>spre\u010dava kiselost<\/strong> i <strong>smanjuje stres<\/strong> i umor.<\/li><li>Mlijeko je izuzetno po <strong>sadr\u017eaju vitamina A<\/strong> koji je va\u017ean za <strong>ko\u017eu i imunitet.<\/strong><\/li><li>Izvrstan je izvor <strong>vitamina B12<\/strong>, va\u017enog za na\u0161 <strong>\u017eiv\u010dani sustav<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ovom smo vam \u010dlanku predstavili <strong>sadr\u017eaj hranjivih sastojaka<\/strong> koje mo\u017eete unositi konzumiranjem mlijeka. Postoji mnogo studija o zdravstvenim blagodatima pijenja mlijeka, a cilj nam je bio predstaviti i<strong> pozitivne i negativne nalaze znanstvenika.<\/strong> Bilo da pijete kravlje ili bademovo mlijeko, ulijevate malo u kavu ili pijete \u010da\u0161u dnevno, vjerujemo da smo uspjeli pro\u0161iriti va\u0161e znanje o mlijeku. \u017delite li da i <strong>va\u0161i prijatelji znaju o ovoj temi<\/strong>? Slobodno <strong>podr\u017eite \u010dlanak dijeljenjem<\/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>Je li bolje piti kravlje ili bademovo mlijeko? Pro\u010ditajte o hranjivim sastojcima u mlijeku, prednostima i nedostacima biljnih vrsta mlijeka, ali i o rezultatima znanstvenih studija. Trebamo li svi piti mlijeko ili je ono zdravo samo za djecu?<\/p>\n","protected":false},"author":25,"featured_media":187921,"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":[135],"tags":[7124,6272,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-202109","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-protein-u-prahu-hr","9":"tag-proteini-hr","10":"tag-zdrav-nacin-zivota-hr","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 li mlijeko zdravo i dobro za svakoga? 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