{"id":223196,"date":"2020-06-24T09:56:00","date_gmt":"2020-06-24T07:56:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=223196"},"modified":"2023-09-01T13:41:53","modified_gmt":"2023-09-01T11:41:53","slug":"ali-sta-sveze-sadje-in-zelenjava-bolj-zdrava-od-zamrznjenega-ali-konzerviranega","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ali-sta-sveze-sadje-in-zelenjava-bolj-zdrava-od-zamrznjenega-ali-konzerviranega\/","title":{"rendered":"Ali sta sve\u017ee sadje in zelenjava bolj zdrava od zamrznjenega ali konzerviranega?"},"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\/ali-sta-sveze-sadje-in-zelenjava-bolj-zdrava-od-zamrznjenega-ali-konzerviranega\/#Sveze_ali_zamrznjeno_Svezi_izdelki_morda_niso_bolj_zdravi\" title=\"Sve\u017ee ali zamrznjeno? Sve\u017ei izdelki morda niso bolj zdravi\">Sve\u017ee ali zamrznjeno? Sve\u017ei izdelki morda niso bolj zdravi<\/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\/ali-sta-sveze-sadje-in-zelenjava-bolj-zdrava-od-zamrznjenega-ali-konzerviranega\/#Prednosti_zamrznjenega_sadja_in_zelenjave\" title=\"Prednosti zamrznjenega sadja in zelenjave\">Prednosti zamrznjenega sadja in zelenjave<\/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\/ali-sta-sveze-sadje-in-zelenjava-bolj-zdrava-od-zamrznjenega-ali-konzerviranega\/#Blansiranje_%E2%80%93_odpravi_bakterije_pa_tudi_vitamine\" title=\"Blan\u0161iranje &#8211; odpravi bakterije, pa tudi vitamine\">Blan\u0161iranje &#8211; odpravi bakterije, pa tudi vitamine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/ali-sta-sveze-sadje-in-zelenjava-bolj-zdrava-od-zamrznjenega-ali-konzerviranega\/#Konzervirana_zelenjava_in_hranila\" title=\"Konzervirana zelenjava in hranila\">Konzervirana zelenjava in hranila<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/ali-sta-sveze-sadje-in-zelenjava-bolj-zdrava-od-zamrznjenega-ali-konzerviranega\/#Koncna_primerjava_hranil_glede_na_predelavo\" title=\"Kon\u010dna primerjava hranil glede na predelavo\">Kon\u010dna primerjava hranil glede na predelavo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/ali-sta-sveze-sadje-in-zelenjava-bolj-zdrava-od-zamrznjenega-ali-konzerviranega\/#Kaj_ste_si_zapomnili_iz_clanka\" title=\"Kaj ste si zapomnili iz \u010dlanka?\">Kaj ste si zapomnili iz \u010dlanka?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ne kupujete<strong> zamrznjene in konzervirane zelenjave<\/strong>, ker menite, da ima manj vitaminov in mineralov v primerjavi s sve\u017eo? V \u010dlanku boste izvedeli zanimiva dejstva o <strong>zamrznjenih, sve\u017eih in konzerviranih izdelkih<\/strong>, ter njihovi <strong>vsebnosti hranil.<\/strong>\n\nZelenjava in sadje sta <strong>pomemben del zdravega na\u010dina \u017eivljenja<\/strong> in vir <strong>vitaminov, mineralov ali vlaknin.<\/strong> Na \u017ealost, pa sadje in zelenjava ni na voljo skozi celo leto na policah trgovin. <strong>Sve\u017ei in zamrznjeni<\/strong> izdelki se pogosto razlikujejo predvsem<strong> po ceni<\/strong> in mnogi od nas imajo raje sve\u017ee izdelke kot zamrznjene. Je zamrznjena ali konzervirana razli\u010dica <strong>enako zdrava<\/strong> ali se njena <strong>vsebnost hranil<\/strong> bistveno razlikuje? Spoznajte <strong>razlike<\/strong> med <strong>sve\u017eo, zamrznjeno in konzervirano<\/strong> zelenjavo in sadjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sveze_ali_zamrznjeno_Svezi_izdelki_morda_niso_bolj_zdravi\"><\/span>Sve\u017ee ali zamrznjeno? Sve\u017ei izdelki morda niso bolj zdravi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sve\u017ea zelenjava in sadje<\/strong> veljata za <strong>najbolj zdravo izbiro<\/strong> na policah trgovin, <strong>vendar temu morda ni tako<\/strong>. Prav tako ni nujno, da zelenjava, ki zori med prevozom do trgovin, nima \u010dasa zoreti, zato je samodejno <strong>manj hranljiva<\/strong>. Rastline absorbirajo visok del mineralov \u017ee v <strong>prvih fazah rasti. <\/strong>Na policah lahko najdete sve\u017ee izdelke v naslednjih oblikah <span style=\"color: #ff6600;\">[2]<\/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>Zorenje po obiranju<\/strong>&#8211; sadje ali zelenjava se pobirajo pred zorenjem in zorijo med prevozom<\/li><li><strong>Dozorelo<\/strong> &#8211; proizvodi se pobirajo in prodajajo po zorenju, te izdelke lahko najdemo na primer na zelenjavnih tr\u017enicah<\/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.cz\/blog\/wp-content\/uploads\/2020\/06\/blackberries-and-raspberries-in-clear-plastic-containers-1508665-min__-1124x749.jpg\" alt=\"Sve\u017ee ali zamrznjeno?\" class=\"wp-image-217186\" width=\"843\" height=\"562\" title=\"Sve\u017ee ali zamrznjeno?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/blackberries-and-raspberries-in-clear-plastic-containers-1508665-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/blackberries-and-raspberries-in-clear-plastic-containers-1508665-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/blackberries-and-raspberries-in-clear-plastic-containers-1508665-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/blackberries-and-raspberries-in-clear-plastic-containers-1508665-min__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Presenetljivo dejstvo je, da po \u0161tevilnih raziskavah sadje ali zelenjava, zorjena po obiranju, morda ni <strong>najslab\u0161a izbira.<\/strong> Vsebnost hranil v izdelkih je poleg zemlje odvisna tudi od drugih dejavnikov, kot so <strong>vreme, letni \u010das, na\u010din gojenja ali trajanje rasti in na\u010din skladi\u0161\u010denja.<\/strong> To pomeni, da za pridobivanje vitaminov in drugih hranil ni nujno, da ostaja sadje v dr\u017eavi \u010dim dlje.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zelenjava ali sadje pridobivajo hranila iz zemlje, zato se zdi, da se z nabiranjem &#8220;znebijo&#8221; vira hranil. Po \u017eetvi pa pridobljena<strong> hranila<\/strong> uporabljajo za <strong>ohranjanje<\/strong> \u017eivih <strong>celic<\/strong> tkiva in jih zato <strong>razgradijo.<\/strong> Nekatera hranila so ob\u010dutljivej\u0161a od drugih, na primer <strong>vitamin C. <\/strong>Raziskava iz leta 2007 navaja, na primer, \u0161pina\u010da v <strong>7 dneh<\/strong> pri sobni temperaturi (20 \u00b0 C) izgubi<strong> celotno vsebnost vitamina C.<\/strong> <strong>Korenje<\/strong> v primerjavi s \u0161pina\u010do bolje prena\u0161a sobno temperaturo, ker v istem \u010dasu izgubi le <strong>27%<\/strong>. V primeru sve\u017ee variante je <strong>\u0161pina\u010do<\/strong> vsekakor bolje postaviti v<strong> hladilnik<\/strong>, tako da boste v 7 dneh izgubili le <strong>75%<\/strong> vsebnosti vitamina C. Izguba <a title=\"Vitamin C - GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Vitmin C<\/a> v nekaterih vrstah zelenjave in na\u010dini njihovega skladi\u0161\u010denja so navedeni v tabeli, na podlagi zgornje raziskave. Navedene vrednosti predstavljajo izgubo v odstotkih, ki se razlikuje glede na pogoje skladi\u0161\u010denja <span style=\"color: #ff6600;\">[3] [4]<\/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 caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p dir=\"ltr\" style=\"text-align: center;\">Sve\u017ee, 20 \u00b0C, 7 dni<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\">(%suhe te\u017ee)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p dir=\"ltr\" style=\"text-align: center;\">Sve\u017ee, 4 \u00b0C, 7 dni<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\">(% suhe te\u017ee)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p dir=\"ltr\" style=\"text-align: center;\">Zamrznjeno, -20 \u00b0C, 12 mesecev<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\">(% suhe te\u017ee)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Brokoli<\/td><td class=\"has-text-align-center\" data-align=\"center\">56<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Korenje<\/td><td class=\"has-text-align-center\" data-align=\"center\">27<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Stro\u010dji fi\u017eol<\/td><td class=\"has-text-align-center\" data-align=\"center\">55<\/td><td class=\"has-text-align-center\" data-align=\"center\">77<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">60<\/td><td class=\"has-text-align-center\" data-align=\"center\">15<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160pina\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">100<\/td><td class=\"has-text-align-center\" data-align=\"center\">75<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/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<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/green-leaves-in-white-ceramic-bowl-1751149-min__-1124x749.jpg\" alt=\"Sve\u017ea zelenjava ni nujno bolj zdrava\" class=\"wp-image-217200\" width=\"843\" height=\"562\" title=\"Sve\u017ea zelenjava ni nujno bolj zdrava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/green-leaves-in-white-ceramic-bowl-1751149-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/green-leaves-in-white-ceramic-bowl-1751149-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/green-leaves-in-white-ceramic-bowl-1751149-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/green-leaves-in-white-ceramic-bowl-1751149-min__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prednosti_zamrznjenega_sadja_in_zelenjave\"><\/span>Prednosti zamrznjenega sadja in zelenjave<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za mnoge ljudi je zamrznjeno sadje ali zelenjava le <strong>druga izbira<\/strong>, morda zato, ker se pogosto prodajajo v neprozorni embala\u017ei. Poleg tega je predstava, da gre za izdelke slab\u0161e kakovosti, precej raz\u0161irjena. Vendar lahko najdete tudi zdrave izdelke v zamrzovalnih skrinjah va\u0161ega supermarketa in tukaj je 5 razlogov za razmislek o zamrznjenem blagu <span style=\"color: #ff6600;\">[1] [2] [7]<\/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>Lahko so tako hranljivi kot sve\u017ei<\/strong> &#8211; postopek zamrzovanja ne uni\u010di vseh hranil v sadju ali zelenjavi. Vsebnost hranilnih snovi se lahko zmanj\u0161a tako za sve\u017ee kot zamrznjene izdelke, medtem pa bo zamrzovanje v nekaterih primerih zagotovilo <strong>znatno zmanj\u0161anje<\/strong> hranilnih snovi. \u010ce zamrznjeni izdelek shranjujemo dlje \u010dasa, se lahko nekatere hranljive snovi razgradijo. Ta postopek se lahko za\u010dne pri nekaterih hranilih, \u010de jih hranimo <strong>ve\u010d kot 1 leto.<\/strong><\/li><li><strong>Imajo \u010das za zorenje<\/strong>&#8211; nekatere <strong>sve\u017ee izdelke<\/strong> se nabira <strong>pred zorenjem<\/strong>, saj pogosto potujejo na na\u0161e trgovske police iz povsem drugega dela sveta. Ve\u010dina <strong>zamrznjenih izdelkov<\/strong> se predela<strong> takoj po nabiranju<\/strong>, zato<strong> imajo \u010das za zorenje<\/strong> in vsebujejo vitamine, minerale ali antioksidante. Vendar to ni pravilo, saj lahko sadje in zelenjava sintetizirata hranila tudi po nabiranju.<\/li><li><strong>Je la\u017eja izbira <\/strong>&#8211; ali ste si za\u017eeleli maline ali borovnice, vendar ne \u017eelite iti v trgovino? Poglejte v svojo zamrzovalno skrinjo. Zamrznjena zelenjava in sadje so <strong>vedno pri roki<\/strong> in vam ni treba iskati sve\u017eih razli\u010dic.<\/li><li><strong>Ne vsebujejo dodatkov<\/strong> &#8211; najbolj\u0161e je, da vedno <strong>preverite sestavine<\/strong>, vendar iskanje zelenjave ali sadja <strong>brez dodatkov<\/strong> ni tak\u0161na te\u017eava. Zamrzovanje ohrani samo, zato ne potrebujete drugih dodatnih konzervansov.<\/li><li><strong>Prepre\u010duje \u0161irjenje mikroorganizmov<\/strong> &#8211; patogene bakterije in drugi mikroorganizmi se lahko <strong>razmno\u017eujejo na hrani<\/strong> in povzro\u010dijo njeno strupenost.<strong>&nbsp;<\/strong>Zastrupitev s hrano je resna zadeva, zato je treba prepre\u010diti <strong>\u0161irjenje patogenov,<\/strong> ki proizvajajo toksine. Shranjevanje hrane v zamrzovalniku je glede varnosti bolj\u0161e od hladilnika. Obi\u010dajna temperatura v zamrzovalniku je <strong>-18 \u00b0 C<\/strong>, v hladilniku pa<strong> 4 \u00b0 C<\/strong>, tudi v hladilniku je mogo\u010de, da se bodo raz\u0161irile nekatere &#8220;slabe&#8221; bakterije. Vendar to ne pomeni, da bi se morali bati zastrupitve s hrano, ki jo postavite v hladilnik. <strong>Zamrzovalnik<\/strong> je samo <strong>varnej\u0161a mo\u017enost,<\/strong> za bolj\u0161i pregled predstavljamo najni\u017ejo temperaturo, potrebno za \u0161irjenje nekaterih mikrobov <span style=\"color: #ff6600;\">[2]<\/span>:<\/li><\/ol>\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=\"28189,36676,46060,55519,66439,69643\" ><\/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<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Najni\u017eja temperatura, potrebna za \u0161irjenje mikrobov v \u00b0 C<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Escherichia coli<\/td><td class=\"has-text-align-center\" data-align=\"center\">-2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carnobacterium (ve\u010d vrst)<\/td><td class=\"has-text-align-center\" data-align=\"center\">-1.2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Listeria monocytogenes<\/td><td class=\"has-text-align-center\" data-align=\"center\">-0.4, 0.5, 1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Salmonela (ve\u010d vrst)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.2, 6.7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Staphylococcus aureus<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.7, 7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Campylobacter jejuni<\/td><td class=\"has-text-align-center\" data-align=\"center\">30, 31<\/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<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/OK-_-raspberries-4816505_1280-min__-1124x632.jpg\" alt=\"Koristi zmarznjenega sadja in zelenjave.\" class=\"wp-image-217233\" width=\"843\" height=\"474\" title=\"Koristi zmarznjenega sadja in zelenjave.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/OK-_-raspberries-4816505_1280-min__-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/OK-_-raspberries-4816505_1280-min__-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/OK-_-raspberries-4816505_1280-min__.jpg 1280w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Blansiranje_%E2%80%93_odpravi_bakterije_pa_tudi_vitamine\"><\/span>Blan\u0161iranje &#8211; odpravi bakterije, pa tudi vitamine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Blan\u0161iranje<\/strong> je <strong>postopek in tehnika kuhanja<\/strong>, pri kateri se sadje ali zelenjava za kratek \u010das <strong>postavi v vrelo vodo<\/strong> ali paro. Blan\u0161iranju mora slediti <strong>hlajenje<\/strong>, da se ustavi postopek kuhanja. Njegov namen je <strong>zaustaviti<\/strong> naravno <strong>delovanje encimov<\/strong> surovega sadja ali zelenjave, kar lahko povzro\u010di <strong>izgubo barve, okusa in teksture.<\/strong> Vsaka vrsta je blan\u0161iran v razli\u010dnem \u010dasovnem intervalu, na primer paradi\u017enik 30 sekund ali cveta\u010da do 3 minute. Namen blan\u0161iranja je tudi <strong>\u010di\u0161\u010denje organizmov in umazanije<\/strong>, pa tudi upo\u010dasnitev izgube vitaminov. Ko kuhamo, je blan\u0161iranje potrebno tudi za <strong>odvajanje ko\u017ee<\/strong>, saj se po blan\u0161iranju paradi\u017enik ali mandeljni bolje olupijo.&nbsp;<span style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Blan\u0161iranje je postopek, ki vpliva na vsebnost vitaminov in drugih hranil. Pri vitaminih je treba razlikovati med <strong>vodotopnimi in vitamini topnimi v ma\u0161\u010dobah<\/strong>. Vro\u010da voda \u0161\u010diti vitamine A, <a title=\"Vitamin D3 - GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">D<\/a>, <a title=\"Vitamin E - GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-e-60-kap-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">E<\/a> in <a title=\"Vitamin K - GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-d3-k1-k2-forte-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">K<\/a>, topne v ma\u0161\u010dobi, pred razpadom. Vendar pa toplotna obdelava negativno <strong>vpliva na vodotopne vitamine<\/strong>, kot so vitamin B1, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">folna kislina<\/a> in <a title=\"Vitamin C - GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamin C.<\/a> Izguba hranil zaradi blan\u0161iranja se razlikuje glede na vrsto <strong>zelenjave in trajanje blan\u0161iranja<\/strong>. V povpre\u010dju lahko predstavlja 50%, vendar je obmo\u010dje zmanj\u0161anja lahko od <strong>10 do 80%<\/strong>. Z <a href=\"https:\/\/gymbeam.si\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerali<\/a> je druga\u010de, saj blan\u0161iranje ohranja <strong>78-91% mineralov. <\/strong><span style=\"color: #ff6600;\">[7] [10]<\/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.cz\/blog\/wp-content\/uploads\/2021\/02\/broccoli-in-stainless-steel-cooking-pot-3722584-min-__-1124x749.jpg\" alt=\"\" class=\"wp-image-217251\" width=\"843\" height=\"562\" title=\"Blanching - gets rid of bacteria, but also vitamins\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/broccoli-in-stainless-steel-cooking-pot-3722584-min-__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/broccoli-in-stainless-steel-cooking-pot-3722584-min-__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/broccoli-in-stainless-steel-cooking-pot-3722584-min-__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/broccoli-in-stainless-steel-cooking-pot-3722584-min-__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Konzervirana_zelenjava_in_hranila\"><\/span>Konzervirana zelenjava in hranila<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Konzervirano sadje in zelenjava sta prakti\u010dna in na voljo v razli\u010dnih oblikah in koli\u010dinah. Vendar ostaja vpra\u0161anje glede njihove kakovosti in vsebnosti hranil v primerjavi z zamrznjeno in sve\u017eo obliko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na splo\u0161no lahko konzervirano sadje in zelenjava opravi<strong> ve\u010d prilagoditev. <\/strong>Pogosto se dodajajo <strong>aditivi in \u200b\u200bsol,<\/strong> <strong>blan\u0161iranje<\/strong> ali dajanje v <strong>sirup<\/strong> je tudi pogosto. Te prilagoditve so lahko eden od razlogov, da so jih nekateri potro\u0161niki izklju\u010dili iz svoje prehrane.&nbsp; <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Konzervirano sadje in zelenjava<\/strong> sta prav tako <strong>prakti\u010dna<\/strong> kot zamrznjena. Razlika je le v tem, da jih namesto v zamrzovalniku poi\u0161\u010dete v svoji shrambi. Kot smo \u017ee omenili, gredo lahko med proizvodnjo skozi ve\u010d postopkov. \u010ce i\u0161\u010dete zdrav izdelek, se posku\u0161ajte osredoto\u010diti na 2 pomembna atributa &#8211; <strong>sol in sladkor<\/strong>. Za <strong>konzerviranje<\/strong> se doda sol ali <strong>natrij<\/strong>, vendar so izdelki <strong>brez dodane soli ali nizke vsebnosti natrija<\/strong> idealna izbira. S sladkorjem je podobno, za bolj zdravo alternativo poi\u0161\u010dite sadje <strong>marinirano v vodi ali v lastnem soku<\/strong>. Ni te\u017eko, potrebno je le prebrati in primerjati podatke na embala\u017ei. Poleg tega imajo plo\u010devinke \u0161e eno prednost, ki je ne smemo pozabiti, in to je pogosto <strong>dolg rok trajanja<\/strong>.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[11]<\/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.cz\/blog\/wp-content\/uploads\/2020\/06\/claudio-schwarz-purzlbaum-lw_aaZtdNWI-unsplash-min-_-OOOK-1124x750.jpg\" alt=\"Konzervirana zelenjava in hranilne vrednosti\" class=\"wp-image-217269\" width=\"843\" height=\"563\" title=\"Konzervirana zelenjava in hranilne vrednosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/claudio-schwarz-purzlbaum-lw_aaZtdNWI-unsplash-min-_-OOOK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/claudio-schwarz-purzlbaum-lw_aaZtdNWI-unsplash-min-_-OOOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/claudio-schwarz-purzlbaum-lw_aaZtdNWI-unsplash-min-_-OOOK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/claudio-schwarz-purzlbaum-lw_aaZtdNWI-unsplash-min-_-OOOK.jpg 1799w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koncna_primerjava_hranil_glede_na_predelavo\"><\/span>Kon\u010dna primerjava hranil glede na predelavo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Strokovnjakinja za zdravje in fitnes <strong>Natalie Digate Muth<\/strong> v svojem \u010dlanku ponuja pregled <strong>sprememb vsebnosti hranil<\/strong> zelenjave in sadja <strong>glede na pripravo. <\/strong>Temelji na delu <strong>Rickmana, Barretta in Bruhna iz leta 2007<\/strong>, ki so po svoji vsebini izjemne in jih lahko najdemo v virih na\u0161ega \u010dlanka &nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/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>Minerali, vlaknine, ogljikovi hidrati, beljakovine in ma\u0161\u010dobe<\/strong> &#8211; bodisi sve\u017ea, konzervirana ali zamrznjena zelenjava in sadje &#8211; njihove <strong>vrednosti<\/strong> so na<strong> splo\u0161no enake.<\/strong> Do izgube vlaknin lahko pride le, \u010de se <strong>zelenjava fizi\u010dno lo\u010di<\/strong>. \u010ce so odstranili <strong>ko\u017eo ali zunanjo plast<\/strong>, je bilo v izdelkih ugotovljeno <strong>zmanj\u0161anje vlaknin.<\/strong><\/li><li><strong>Vitamin A, karotenoidi in vitamin E<\/strong> &#8211; Zmanj\u0161anje hranilnih snovi se razlikuje glede na posamezno zelenjavo ali sadje. <strong>Blan\u0161iranje<\/strong> povzro\u010di izgubo le <strong>majhne<\/strong> koli\u010dine vitaminov topnih v vodi, kar pomeni, da je konzervirana in zamrznjena oblika skoraj tako hranljiva kot sve\u017ea. <strong>Konzervirani paradi\u017eniki<\/strong> imajo najve\u010d beta karotena, podobno kot <strong>zamrznjen grah in sve\u017e stro\u010dji fi\u017eol. <\/strong>Najve\u010d <a title=\"Beta Karoten\" href=\"https:\/\/gymbeam.si\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>beta karotena<\/strong><\/a> je bilo najdenega v teh oblikah.<\/li><li><strong>Vitamin C <\/strong>&#8211; eden izmed problemati\u010dnih komponent, saj je ob\u010dutljiv na <strong>svetlobo, toploto in kisik. Dolgo skladi\u0161\u010denje<\/strong> sadja zmanj\u0161uje njegovo vsebnost in se med<strong> konzerviranjem<\/strong> izgubi. \u010ce je va\u0161 cilj zau\u017eiti sadje in zelenjavo z vsebnostjo vitamina C, se izogibajte <strong>dolgoro\u010dnemu skladi\u0161\u010denju pri neprimernih temperaturah.<\/strong><\/li><li><strong>B vitamini<\/strong> &#8211; <strong>najbolj\u0161i vir<\/strong> teh vitaminov je <strong>sve\u017ee sadje.<\/strong> Vsebnost se zmanj\u0161a, na primer pri <strong>blan\u0161iranju<\/strong>, saj so <a title=\"B-complex - GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-b-complex-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">B vitamini<\/a> ob\u010dutljivi na <strong>svetlobo in toploto<\/strong>, podobno kot vitamin C.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.cz\/blog\/wp-content\/uploads\/2020\/06\/vegetables-790022_1920_1_-min__-1124x749.jpg\" alt=\"Kon\u010dna primerjava hranilnih vrednosti glede na procesiranost hrane\" class=\"wp-image-217282\" width=\"843\" height=\"562\" title=\"Kon\u010dna primerjava hranilnih vrednosti glede na procesiranost hrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/vegetables-790022_1920_1_-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/vegetables-790022_1920_1_-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/vegetables-790022_1920_1_-min__-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/vegetables-790022_1920_1_-min__.jpg 1801w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_ste_si_zapomnili_iz_clanka\"><\/span>Kaj ste si zapomnili iz \u010dlanka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Sadje in zelenjava, pobrana pred zorenjem, morda ni manj hranljiva kot tista, ki je skladi\u0161\u010dena po nabiranju.<\/li><li>\u010drpata hranljive snovi iz hranil za svoja tkiva.<\/li><li>Zamrzovanje ne povzro\u010di izgube hranil v sadju in zelenjavi.<\/li><li>Zamrzovanje sadja in zelenjave je najvarnej\u0161i na\u010din za prepre\u010devanje \u0161irjenja mikroorganizmov.<\/li><li>Blan\u0161iranje ima tudi svoje prednosti in pri tem niso vsi vitamini 100% uni\u010deni.<\/li><li>Dolgotrajno skladi\u0161\u010denje sve\u017eega sadja lahko povzro\u010di zmanj\u0161anje vitaminov.<\/li><li>Minerale, vlaknine, ogljikove hidrate, beljakovine in ma\u0161\u010dobe lahko najdemo v sve\u017ei, zamrznjeni in konzervirani razli\u010dici.<\/li><li>Konzervirani izdelki niso slabi, vendar, \u010de i\u0161\u010dete bolj zdravo mo\u017enost, preverite njihovo vsebnost soli in sladkorja.<\/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.cz\/blog\/wp-content\/uploads\/2020\/06\/variety-of-vegetables-on-display-1508666-min__-1124x750.jpg\" alt=\"Hranilne vrednosti in sve\u017ea sadje in zelenjava\" class=\"wp-image-217300\" width=\"843\" height=\"563\" title=\"Hranilne vrednosti in sve\u017ea sadje in zelenjava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/variety-of-vegetables-on-display-1508666-min__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/variety-of-vegetables-on-display-1508666-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/variety-of-vegetables-on-display-1508666-min__-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/variety-of-vegetables-on-display-1508666-min__.jpg 1799w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Najbolj idealen vir vitaminov<\/strong>, mineralov in drugih hranil je <strong>sve\u017ee sadje in zelenjava,<\/strong> ki jih zau\u017eijete <strong>kmalu po spravilu.<\/strong> Vendar pa vsi nimamo velikega vrta, na katerem lahko vedno naberemo zrelo sadje. Sve\u017ee sadje in zelenjava sta odli\u010dna, a \u010de jih <strong>hranite dlje \u010dasa<\/strong>, bodo hranila prej ali slej izginila. Ne skrbite za zamrznjene in konzervirane izdelke, iz njih lahko dobite tudi nekatere vitamine. Poleg tega pa je zelo priro\u010dno, \u010de si za\u017eelite konzervo koruze na pizzi <em>(seveda, beljakovine)<\/em> ali kompot doma na de\u017eeven dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cilj \u010dlanka je bil opozoriti na <strong>prednosti in slabosti<\/strong> razli\u010dnih <strong>oblik<\/strong> sadja in zelenjave. Upamo, da ste se <strong>nau\u010dili o vseh razlikah, ki jih morate poznati<\/strong> med <strong>zamrznjeno, konzervirano in sve\u017eo<\/strong> zelenjavo. Ali \u017eelite, da <strong>va\u0161i prijatelji<\/strong> izvedo za zamrznjene in konzervirane alternative? <strong>Podprite \u010dlanek z deljenjem.<\/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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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 zamrznjena in konzervirana zelenjava bolj ali manj hranljiva? Preverite dejstva o sadju in zelenjavi v sve\u017ei, zamrznjeni in konzervirani obliki.<\/p>\n","protected":false},"author":25,"featured_media":177136,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7359,7023,7569,7653],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-223196","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-prehrana-sl","9":"tag-sadje","10":"tag-vitamini-sl","11":"tag-zelenjava","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ali sta sve\u017ee sadje in zelenjava bolj zdrava od zamrznjenega ali konzerviranega? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je zamrznjena in konzervirana zelenjava bolj ali manj hranljiva? 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