{"id":227648,"date":"2020-07-14T08:50:00","date_gmt":"2020-07-14T06:50:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=227648"},"modified":"2024-04-25T14:28:30","modified_gmt":"2024-04-25T12:28:30","slug":"brasna-njihove-razlike-upotreba-nutritivne-vrijednosti-i-koristi","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/brasna-njihove-razlike-upotreba-nutritivne-vrijednosti-i-koristi\/","title":{"rendered":"Bra\u0161na &#8211; njihove razlike, upotreba, nutritivne vrijednosti i koristi."},"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\/brasna-njihove-razlike-upotreba-nutritivne-vrijednosti-i-koristi\/#Kako_se_pravi_brasno\" title=\"Kako se pravi bra\u0161no?\">Kako se pravi bra\u0161no?<\/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\/brasna-njihove-razlike-upotreba-nutritivne-vrijednosti-i-koristi\/#Vrste_brasna_na_temelju_njihove_uporabe\" title=\"Vrste bra\u0161na na temelju njihove uporabe\">Vrste bra\u0161na na temelju njihove uporabe<\/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\/brasna-njihove-razlike-upotreba-nutritivne-vrijednosti-i-koristi\/#Razlike_medu_brasnima\" title=\"Razlike me\u0111u bra\u0161nima\">Razlike me\u0111u bra\u0161nima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/brasna-njihove-razlike-upotreba-nutritivne-vrijednosti-i-koristi\/#Bezglutenska_brasna\" title=\"Bezglutenska bra\u0161na\">Bezglutenska bra\u0161na<\/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.hr\/blog\/brasna-njihove-razlike-upotreba-nutritivne-vrijednosti-i-koristi\/#Usporedba_nutritivnih_vrijednosti_pojedinog_brasna\" title=\"Usporedba nutritivnih vrijednosti pojedinog bra\u0161na\">Usporedba nutritivnih vrijednosti pojedinog bra\u0161na<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Koje je bra\u0161no najprikladnije za pala\u010dinke, <strong>\u0161to je tapioka,<\/strong> a \u0161to bra\u0161no od banane \u010dini tako posebnim? Nau\u010dite koje su <strong>glavne razlike izme\u0111u pojedinog bra\u0161na<\/strong>, koja je njihova <strong>namjena<\/strong> te <strong>kojim<\/strong> se <strong>koristima<\/strong> mogu pohvaliti.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_se_pravi_brasno\"><\/span>Kako se pravi bra\u0161no?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Prije nego \u0161to bra\u0161no do\u0111e do va\u0161e kuhinje, mora <strong>pro\u0107i dug put.<\/strong> Postupak prerade bra\u0161na mo\u017ee se \u010diniti jednostavnim, ali zaista <strong>visokokvalitetno bra\u0161no zahtijeva dobru dozu strpljenja i preciznosti.<\/strong> Na po\u010detku je potrebno sakupljati \u017eitarice ili plodove od kojih se pravi bra\u0161no. Sam taj korak sastoji se od<strong> nekoliko faza sakupljanja, sortiranja, pro\u010di\u0161\u0107avanja i pripreme<\/strong>. Zatim \u017eitarice i plodovi prolaze <strong>postupak drobljenja<\/strong> dok ne poprime oblik <strong>uglavnom bijele pra\u0161kaste mase.<\/strong> U ovoj zavr\u0161noj fazi mo\u017eete odrediti i <strong>konzistenciju bra\u0161na<\/strong>, na temelju kojeg se kasnije dijeli na <strong>glatko, poluo\u0161tro i o\u0161tro bra\u0161no<\/strong><\/span><span class=\"tlid-translation translation\" lang=\"en\"><strong>.<\/strong><\/span> <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/pasta-1181189_1920-min.jpg\" alt=\"Vrste bra\u0161na na temelju njihove uporabe\" style=\"width:843px;height:567px\" title=\"Vrste bra\u0161na na temelju njihove uporabe\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vrste_brasna_na_temelju_njihove_uporabe\"><\/span>Vrste bra\u0161na na temelju njihove uporabe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Iako se mo\u017ee \u010diniti da sva bra\u0161na mo\u017eete koristiti za <strong>bilo koje pe\u010denje ili zgu\u0161njavanje<\/strong>, to nije slu\u010daj. Bra\u0161no <strong>dijelimo na temelju njihove uporabe,<\/strong> naime na:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glatko bra\u0161no<\/strong>&nbsp;&#8211; koristi se za pala\u010dinke, \u0161trudle, prhko tijesto ili za zgu\u0161njavanje juha<\/li>\n\n\n\n<li><strong>Poluo\u0161tro bra\u0161no<\/strong>&nbsp;&#8211; kiselo tijesto i biskvitno tijesto<\/li>\n\n\n\n<li><strong>O\u0161tro bra\u0161no<\/strong>&nbsp;&#8211; knedle i tjestenina<\/li>\n\n\n\n<li><strong>Bra\u0161no za kola\u010de&nbsp;<\/strong>&#8211; ima finu i meku konzistenciju, pogodno za pe\u010denje prhkih kola\u010di\u0107a<\/li>\n\n\n\n<li><strong>Bra\u0161no za kruh<\/strong>&nbsp;&#8211; ovo je najprikladnije bra\u0161no za pe\u010denje kruha ili dizanje tijesta uz pomo\u0107 kvasca<\/li>\n\n\n\n<li><strong>Bra\u0161no za tjesteninu<\/strong>&nbsp;&#8211; to je durum p\u0161eni\u010dno bra\u0161no za odr\u017eavanje pravog oblika i gusto\u0107e tjestenine&nbsp;<span style=\"color: #ff6600;\">[1] [2]&nbsp;<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rsz_img_8564-min.jpg\" alt=\"O\u0161tro bra\u0161no - knedle i tjestenina\" style=\"width:843px;height:567px\" title=\"O\u0161tro bra\u0161no - knedle i tjestenina\"\/><\/figure>\n<\/div>\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=\"32899,36388,36412,38056,6086,8565,28092,30340\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Razlike_medu_brasnima\"><\/span>Razlike me\u0111u bra\u0161nima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Postoji <a title=\"Bra\u0161no - GymBeam\" href=\"https:\/\/gymbeam.hr\/brasno\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>\u0161iroka lepeza bra\u0161na<\/strong><\/a>,&nbsp;od klasi\u010dnog p\u0161eni\u010dnog bra\u0161na, preko bademovog bra\u0161na do bra\u0161na tapioke. Pogledajte <strong>razlike izme\u0111u njih i prednosti kojima se mogu ponositi.<\/strong><\/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 is-style-default\">P\u0161eni\u010dno bra\u0161no<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">P\u0161enica, koja se s pravom naziva i <strong>kraljica \u017eitarica, naj\u010de\u0161\u0107e je kori\u0161tena \u017eitarica za proizvodnju bra\u0161na<\/strong> u svijetu. U pro\u0161losti se \u010dak koristila samo kao <strong>privilegija bogatih obitelji<\/strong>, a siroma\u0161ni ljudi nisu imali pravo na to. U dana\u0161nje vrijeme, me\u0111utim, postoje mnogi pobornici zdrave prehrane koji ju isklju\u010duju iz prehrane, a da <strong>nisu shvatili njezine prednosti<\/strong><\/span><span class=\"tlid-translation translation\" lang=\"en\"><strong>.<\/strong><\/span> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Bogata va\u017enim hranjivim tvarima<\/span><\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">P\u0161enica je <strong>bogat izvor vlakana.<\/strong> Vlakna su va\u017ean dio prehrane jer <strong>spre\u010davaju zatvor, poma\u017eu u kontroli razine \u0161e\u0107era u krvi,<\/strong> \u0161tite od bolesti srca te \u010dak poma\u017eu i u gubitku kilograma. P\u0161eni\u010dno bra\u0161no je tako\u0111er bogato <strong>vitaminima B1, B3 i B5, riboflavinom i folatima<\/strong>. Sadr\u017ei i vi\u0161e <strong>\u017eeljeza, kalcija, proteina<\/strong> i drugih hranjivih sastojaka od mnogih drugih vrsta bra\u0161na te je izvor <strong>beta-glukana i drugih korisnih tvari.<\/strong> Ako iz prehrane isklju\u010dite p\u0161enicu, trebali biste osigurati da <strong>unosite ove va\u017ene hranjive sastojke iz druge hrane<\/strong> kako ne bi do\u0161lo do njihovog nedostatka.<\/span><span style=\"color: #ff6600;\">&nbsp;[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Osigurava zdravlje crijeva<\/span><\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">P\u0161eni\u010dne mekinje vrlo su bogate <strong>netopljivim vlaknima<\/strong> koja imaju blagotvoran u\u010dinak na ljudsko tijelo. Studije sugeriraju da ovo vlakno mo\u017ee <strong>djelovati kao prebiotik<\/strong> koji zadr\u017eava <strong>korisne bakterije u na\u0161em crijevu<\/strong>. Uz to, p\u0161enica, a time i p\u0161eni\u010dno bra\u0161no, mogu biti <strong>od pomo\u0107i kod probavnih tegoba<\/strong>, smanjuju\u0107i vrijeme potrebno za probavljanje te\u0161ko probavljive hrane<\/span><span class=\"tlid-translation translation\" lang=\"en\">.<\/span> <span style=\"color: #ff6600;\">[2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Upotreba p\u0161eni\u010dnog bra\u0161na<\/strong> &#8211; naj\u010de\u0161\u0107e se koristi za proizvodnju kruha, tjestenine, peciva, kola\u010da i keksa.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/wheat-3241114_1920-min.jpg\" alt=\"Razlike me\u0111u bra\u0161nima\" style=\"width:843px;height:567px\" title=\"Razlike me\u0111u bra\u0161nima\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Pirovo bra\u0161no<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Ova vrsta \u017eitarica od bra\u0161na je <strong>skuplja, ali vrlo zdrava<\/strong>. <strong>Ne sadr\u017ei nikakve kemikalije<\/strong>, lako se probavlja i ima blagi ora\u0161asti okus. U stvari, pir se smatra <strong>zasebnom vrstom p\u0161enice<\/strong>. Stoga, budu\u0107i da su iste vrste, imaju <strong>sli\u010dan nutritivni profil.<\/strong> Me\u0111utim, zrna pira su topljiva u vodi, \u0161to <strong>organizmu znatno olak\u0161ava probavu<\/strong>. Tako\u0111er ima visoki udio bjelan\u010devina zbog \u010dega se mo\u017ee pohvaliti <strong>bogatim spektrom aminokiselina.<\/strong>&nbsp;<a title=\"BIO Pirovo bra\u0161no\" href=\"https:\/\/gymbeam.hr\/bio-fino-integralno-brasno-od-pira-vanavita.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Bra\u0161no od pira<\/a>&nbsp;tako\u0111er sadr\u017ei i masno\u0107u koja ima<strong> visok sastav nezasi\u0107enih masnih kiselina.&nbsp;<\/strong><\/span><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><strong><span class=\"tlid-translation translation\" lang=\"en\">Bogat je vlaknima i korisnim tvarima<\/span><\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Pir se sastoji uglavnom od \u0161e\u0107era, od kojih je ve\u0107ina \u0161krob, \u0161to proizvode od pirovog bra\u0161na \u010dini <strong>mek\u0161ima i gu\u0161\u0107ima.<\/strong> U kombinaciji s visokim sadr\u017eajem vlakana kojim se bra\u0161no od pira mo\u017ee ponositi, <strong>poma\u017ee usporiti probavu i izaziva osje\u0107aj sitosti.<\/strong> Osim toga, visok unos vlakana povezan je sa <strong>smanjenim rizikom od pretilosti, bolesti srca i dijabetesa tipa 2.<\/strong> Sadr\u017eaj vlakana u pirovom bra\u0161nu zapravo je <strong>ne\u0161to ni\u017ei<\/strong> nego u p\u0161eni\u010dnom bra\u0161nu, ali oni sadr\u017ee <strong>sli\u010dnu koli\u010dinu topivih vlakana.<\/strong><\/span><span class=\"tlid-translation translation\" lang=\"en\"><strong>&nbsp;<\/strong><\/span><span style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Budu\u0107i da pir op\u0107enito sadr\u017ei <strong>visoke koli\u010dine minerala i vitamina,<\/strong> na primjer, mo\u017ee pobolj\u0161ati imunolo\u0161ki sustav, sniziti razinu \u0161e\u0107era u krvi, kao i pomo\u0107i s razinama lo\u0161eg LDL kolesterola. Opskrbljuje tijelo magnezijem, cinkom, manganom, kalcijem, kalijem i vitaminima B skupine.<\/span>&nbsp;<span style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Upotreba pirovog bra\u0161na<\/span><\/strong>&nbsp;&#8211; ba\u0161 poput p\u0161eni\u010dnog bra\u0161na naj\u010de\u0161\u0107e se koristi za izradu kruha, tjestenine, peciva, kola\u010da i keksa ili pala\u010dinki.<\/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 is-style-default\">Ra\u017eeno bra\u0161no<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Ra\u017eeno bra\u0161no je jedino bra\u0161no, osim p\u0161eni\u010dnog i bra\u0161na od pira, koje mo\u017eete <strong>koristiti za izradu kruha ili kvasca<\/strong>. Ra\u017eeno bra\u0161no obi\u010dno <strong>zadr\u017eava veliku koli\u010dinu hranjivih sastojaka,<\/strong> za razliku od rafiniranog p\u0161eni\u010dnog bra\u0161na. S nutritivnog gledi\u0161ta, <strong>vrijednost ra\u017ei je usporediva s vrijedno\u0161\u0107u p\u0161enice.<\/strong> Me\u0111utim, u nekim je slu\u010dajevima njezin sadr\u017eaj <strong>aminokiseline lizin biolo\u0161ki superiorniji<\/strong><\/span><span class=\"tlid-translation translation\" lang=\"en\"><strong>.<\/strong><\/span><span style=\"color: #ff6600;\"> [8] [9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Izaziva osje\u0107aj sitosti<\/span><\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Ra\u017e je <strong>dobar izvor vlakana<\/strong>, \u0161to je posebno va\u017eno za ljude u \u010dijoj prehrani nisu sadr\u017eani u dovoljnoj koli\u010dini. Ra\u017eeno vlakno bogato je <strong>opremljeno ne-celuloznim polisaharidima<\/strong> koji imaju izuzetno visoku sposobnost vezanja vode i brzo <strong>daju osje\u0107aj ispunjenosti i sitosti<\/strong><\/span><span class=\"tlid-translation translation\" lang=\"en\"><strong>.<\/strong><\/span><span style=\"color: #ff6600;\"> [9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Poma\u017ee smanjiti LDL kolesterol<\/span><\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Ra\u017eeno bra\u0161no mo\u017ee pobolj\u0161ati <strong>nekoliko aspekata zdravlja srca<\/strong>, jer neka istra\u017eivanja povezuju njegov unos s <strong>ni\u017eim faktorima rizika za sr\u010dane bolesti<\/strong>. Na primjer, osmotjedno istra\u017eivanje <strong>usporedilo je u\u010dinke jedenja ra\u017eenog i p\u0161eni\u010dnog bra\u0161na na razinu kolesterola u krvi<\/strong><\/span><span class=\"tlid-translation translation\" lang=\"en\"><strong>.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span> Istra\u017eiva\u010di su otkrili da je u smanjenju lo\u0161eg LDL kolesterola ra\u017eeno bra\u0161no <strong>14 % u\u010dinkovitije od p\u0161eni\u010dnog bra\u0161na.<\/strong><\/span>&nbsp;<span style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Poma\u017ee kod konstipacije&nbsp;<\/span><\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Kako je ra\u017eeno bra\u0161no bogato vlaknima, ono u\u010dinkovito doprinosi <strong>pobolj\u0161anju probavnog trakta,<\/strong> jer apsorbira vodu i na taj na\u010din poma\u017ee pobolj\u0161ati <strong>propusnost crijeva.<\/strong> Neke studije \u010dak sugeriraju da je u lije\u010denju konstipacije ra\u017eeno bra\u0161no bilo u\u010dinkovitije od p\u0161eni\u010dnog. Druga su istra\u017eivanja tako\u0111er otkrila da vlakna iz ra\u017eenog bra\u0161na mogu pove\u0107ati razinu <strong>masnih kiselina kratkog lanca<\/strong>. Te kiseline povezane su s raznim blagodatima, uklju\u010duju\u0107i gubitak kilograma, ni\u017ei \u0161e\u0107er u krvi i za\u0161titu od raka debelog crijeva<\/span><span class=\"tlid-translation translation\" lang=\"en\">.<\/span> <span style=\"color: #ff6600;\">[9] [10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Upotreba ra\u017eenog bra\u0161na<\/span><\/strong>&nbsp;&#8211; <span class=\"tlid-translation translation\" lang=\"en\">naj\u010de\u0161\u0107e se koristi za izradu kruha ili dizanje tijesta uz pomo\u0107 kvasca.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/corn-4454585_1920-min.jpg\" alt=\"Ra\u017eeno bra\u0161no\" style=\"width:843px;height:567px\" title=\"Ra\u017eeno bra\u0161no\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Bezglutenska_brasna\"><\/span>Bezglutenska bra\u0161na<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Ve\u0107ina proizvoda napravljena je od bijelog ili p\u0161eni\u010dnog bra\u0161na. Me\u0111utim, takvi proizvodi su <strong>neprihvatljivi za celijaki\u010dare<\/strong>&nbsp;ili ljude na bezglutenskoj prehrani. Celijakija je<strong>&nbsp;ozbiljna autoimuna bolest<\/strong>&nbsp;u kojima stanice tankog crijeva napada vlastiti imunolo\u0161ki sustav tijela. Ta se reakcija <strong>doga\u0111a tijekom razgradnje glutena<\/strong> koji se naj\u010de\u0161\u0107e nalazi u \u017eitaricama. Sre\u0107om, na tr\u017ei\u0161tu postoji<strong> niz bra\u0161na bez glutena<\/strong> koja se mogu koristiti za pripremu popularnih jela. Ako \u017eelite saznati vi\u0161e o glutenu, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a title=\"Gluten \u2013 je li zaista \u0161tetan za sve nas?\" href=\"https:\/\/gymbeam.hr\/blog\/gluten-je-li-zaista-stetan-za-sve-nas\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Gluten &#8211; je li zaista \u0161tetan za svakoga od nas?<\/a><\/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 is-style-default\">Zobeno bra\u0161no<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Zobeno bra\u0161no je <strong>bra\u0161no koje je prirodno bez glutena,<\/strong> koje ima svilenkastu teksturu i nje\u017ean okus. Sli\u010dno je&nbsp;p\u0161eni\u010dnom bra\u0161nu, samo \u0161to je bez glutena i ima <strong>ve\u0107i udio proteina<\/strong> od ostalih obi\u010dnih bra\u0161na.<\/span> <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bogato je beta-glukanima<\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Zob obi\u010dno sadr\u017ei <strong>velike koli\u010dine beta-glukana<\/strong>, vrste topljivih vlakana koja u crijevima formiraju gel otopinu labave strukture, <strong>izazivaju\u0107i osje\u0107aj sitosti.<\/strong> Glavne zdravstvene prednosti beta-glukana uklju\u010duju:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smanjenje nivoa LDL i ukupnog kolesterola<\/li>\n\n\n\n<li>smanjeni \u0161e\u0107er u krvi<\/li>\n\n\n\n<li>pove\u0107anje osje\u0107aja sitosti<\/li>\n\n\n\n<li>pove\u0107anje rasta dobrih bakterija u probavnom traktu <span style=\"color: #ff6600;\">[12] [13]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Bogato antioksidansima<\/span><\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Zob, a time i zobeno bra\u0161no, imaju <strong>veliku koli\u010dinu antioksidanasa<\/strong> i korisnih biljnih spojeva nazvanih polifenoli. Najistaknutija je jedinstvena skupina antioksidanasa, nazvana <strong>avenantramidi<\/strong>, koja se nalazi gotovo isklju\u010divo u zobi. Avenantramidi mogu pomo\u0107i u <strong>sni\u017eavanju razine krvnog tlaka pove\u0107anjem proizvodnje du\u0161i\u010dnog oksida.<\/strong> Ova molekula plina <strong>poma\u017ee u \u0161irenju krvnih \u017eila<\/strong> i dovodi do boljeg protoka krvi<\/span><span class=\"tlid-translation translation\" lang=\"en\">.<\/span> <span style=\"color: #ff6600;\">[12] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Upotreba zobenog bra\u0161na<\/span><\/strong>&nbsp;&#8211; mo\u017ee se koristiti za pripremu svih jela bez glutena &#8211; kola\u010da, keksa, pala\u010dinki itd.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/cereal-563796_1920-min.jpg\" alt=\"Zobeno bra\u0161no\" style=\"width:843px;height:567px\" title=\"Zobeno bra\u0161no\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kokosovo bra\u0161no<\/h3>\n\n\n\n<p><a title=\"BIO kokosovo bra\u0161no\" href=\"https:\/\/gymbeam.hr\/bio-kokosovo-brasno-vanavita.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span class=\"tlid-translation translation\" lang=\"en\">Kokosovo bra\u0161no<\/span><\/a> proizvodi se <strong>mljevenjem i naknadnim su\u0161enjem kokosove pulpe.<\/strong> Dobiveni bijeli prah izgleda sli\u010dno bra\u0161nu proizvedenom od \u017eitarica i <strong>ima vrlo blagi okus<\/strong>. Kokosovo bra\u0161no ima relativno<strong> visok sadr\u017eaj bjelan\u010devina, vlakana i masti<\/strong> i relativno nizak sadr\u017eaj ugljikohidrata u usporedbi s drugim bra\u0161nom. Osim toga, <strong>potpuno je bez glutena.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Poma\u017ee u mr\u0161avljenju<\/span><\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Kokosovo bra\u0161no mo\u017ee <strong>pomo\u0107i u mr\u0161avljenju<\/strong><strong>,<\/strong>&nbsp;budu\u0107i da sadr\u017ei&nbsp;<strong>trigliceride srednjeg lanca (MCT).<\/strong> To su zapravo <strong>masti<\/strong> koje se ne skladi\u0161te u tijelu poput obi\u010dne masti, jer putuju izravno u jetru, gdje <strong>sudjeluju u proizvodnji energije<\/strong>. MCT-i tako\u0111er mogu <strong>smanjiti apetit<\/strong> i tijelo ih prera\u0111uje druga\u010dije od masti dugih lanaca koje se nalaze u namirnicama poput ora\u0161astih plodova. Zahvaljuju\u0107i tome, MCT masti u kokosovom bra\u0161nu mogu vam pomo\u0107i sagorjeti malo vi\u0161e kalorija, jer se one ne pretvaraju u masno\u0107u, ve\u0107 u \u010distu energiju<\/span><span class=\"tlid-translation translation\" lang=\"en\">.<\/span> <span style=\"color: #ff6600;\">[16] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Upotreba kokosovog bra\u0161na<\/span><\/strong>&nbsp;&#8211; kokosovo bra\u0161no mo\u017eete koristiti za pripremu bilo kojeg deserta ili peciva, no potrebno je zapamtiti da ima manju gusto\u0107u od p\u0161eni\u010dnog bra\u0161na, stoga je za zgu\u0161njavanje potrebno koristiti zgu\u0161njiva\u010d ili vi\u0161e jaja za zgu\u0161njavanje tijekom pe\u010denja.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/coconut-1501334_1920_1_-min.jpg\" alt=\"Kokosovo bra\u0161no\" style=\"width:843px;height:567px\" title=\"Kokosovo bra\u0161no\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Heljdino bra\u0161no<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Heljda spada u skupinu namirnica koje se obi\u010dno <strong>nazivaju pseudo\u017eitarice.<\/strong> Pseudo\u017eitarice su sjemenke koje se koriste i konzumiraju ba\u0161 poput sjemenki \u017eitarica, ali ne rastu na travi. Heljda je postala popularna kao superhrana zbog <strong>velikog sadr\u017eaja minerala i antioksidanasa<\/strong><\/span><span class=\"tlid-translation translation\" lang=\"en\"><strong>.<\/strong><\/span> <span style=\"color: #ff6600;\">[19] [20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pobolj\u0161ava razinu \u0161e\u0107era u krvi<\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Heljda ima prili\u010dno <strong>nizak do srednji glikemijski indeks.<\/strong> To zna\u010di da bi trebalo biti sigurno konzumirati heljdino bra\u0161no za ve\u0107inu<strong> ljudi s dijabetesom tipa 2.<\/strong> Zapravo, studije su povezale unos heljde s ni\u017eim razinama \u0161e\u0107era u krvi kod osoba s tom bole\u0161\u0107u. Smatra se da je ovaj u\u010dinak posljedica jedinstvenog <strong>spoja D-kiro-inozitola.<\/strong> Studije sugeriraju da ovaj <strong>topljivi \u0161e\u0107er \u010dini stanice osjetljivijima na inzulin<\/strong>, zbog \u010dega <strong>stanice apsorbiraju \u0161e\u0107er iz krvi.<\/strong><\/span>&nbsp;<span style=\"color: #ff6600;\">[20] [21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Promi\u010de zdravlje srca<\/span><\/strong><\/p>\n\n\n\n<p><a title=\"BIO Heljdino bra\u0161no - Wolfberry\" href=\"https:\/\/gymbeam.hr\/bio-heljdino-brasno-wolfberry.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span class=\"tlid-translation translation\" lang=\"en\">Heljdino bra\u0161no<\/span><\/a>&nbsp;mo\u017ee se pohvaliti s&nbsp;<span class=\"tlid-translation translation\" lang=\"en\"><strong>mnogim spojevima<\/strong> koji su korisni za zdravlje srca poput rutina, magnezija, bakra, vlakana i odre\u0111enih bjelan\u010devina. Me\u0111u \u017eitaricama i pseudo\u017eitaricama heljda je <strong>najbogatiji izvor rutina<\/strong>, antioksidansa koji, primjerice, mo\u017ee <strong>smanjiti rizik od sr\u010danih bolesti<\/strong> spre\u010davanjem stvaranja krvnih ugru\u0161aka i smanjivanjem upala ili sni\u017eavanjem krvnog tlaka. Jedno opse\u017eno istra\u017eivanje povezalo je <strong>unos heljde s ni\u017eim krvnim tlakom,<\/strong> uklju\u010duju\u0107i ni\u017eu razinu LDL kolesterola i vi\u0161u razinu HDL kolesterola.<\/span> <span style=\"color: #ff6600;\">[20] [22] [23]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Upotreba heljdinog bra\u0161na<\/span><\/strong>&#8211; mo\u017ee se koristiti za pe\u010denje i kuhanje ili zgu\u0161njavanje hrane. Idealan je kao zamjena za p\u0161eni\u010dno bra\u0161no.<\/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 is-style-default\">Ri\u017eino bra\u0161no<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Ri\u017eino bra\u0161no proizvodi se <strong>mljevenjem bijele ili sme\u0111e ri\u017ee,<\/strong> a njegova najve\u0107a prednost je \u0161to je <strong>vrlo pristupa\u010dno<\/strong>. Ri\u017eino bra\u0161no <strong>uobi\u010dajena je zamjena za p\u0161eni\u010dno bra\u0161no<\/strong>. Tako\u0111er se koristi kao zgu\u0161njiva\u010d u <strong>receptima za ohla\u0111enu ili smrznutu hranu<\/strong> jer inhibira odvajanje teku\u0107ina. Uz to, sme\u0111a ri\u017ea je hranjivija i dobar je <strong>izvor vlakana, vitamina i minerala<\/strong> poput kalcija i cinka<\/span><span class=\"tlid-translation translation\" lang=\"en\">.<\/span><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<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Poma\u017ee u odr\u017eavanju zdrave funkcije jetre<\/span><\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Ri\u017eino bra\u0161no <strong>sadr\u017ei kolin<\/strong> koji <strong>poma\u017ee u transportiranju kolesterola i triglicerida iz jetre<\/strong> do mjesta gdje u tijelu nedostaje. Kao rezultat toga, <strong>kolin mo\u017ee pomo\u0107i u odr\u017eavanju zdrave jetre<\/strong><\/span><span class=\"tlid-translation translation\" lang=\"en\"><strong>.<\/strong><\/span><span style=\"color: #ff6600;\"> [24] [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Upotreba ri\u017einog bra\u0161na<\/span><\/strong>&nbsp;&#8211; naj\u010de\u0161\u0107e se koristi kao zgu\u0161njiva\u010d.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rice-1807547_1920-min.jpg\" alt=\"Ri\u017eino bra\u0161no\" style=\"width:843px;height:567px\" title=\"Ri\u017eino bra\u0161no\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Bra\u0161no od banane<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Relativno manje poznato<strong> bra\u0161no bez glutena <\/strong>je <strong><a title=\"BIO Bra\u0161no od banane\" href=\"https:\/\/gymbeam.hr\/bio-brasno-od-zelene-banane-vanavita.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">bra\u0161no od banane<\/a>.&nbsp;<\/strong>Proizvodi se od banane, a koristi se kao<strong> alternativa p\u0161eni\u010dnom bra\u0161nu. <\/strong>Ovo bra\u0161no posebno preporu\u010duju<strong> prista\u0161e paleo prehrane. <\/strong>Bra\u0161no banane proizvodi se od <strong>zelenih banana i ima blagi okus sirovih banana. <\/strong>Me\u0111utim, nakon kuhanja taj se okus gubi i stoga se mo\u017ee upotrijebiti kao<strong> zdravija alternativa <\/strong>bijelom ili prera\u0111enom p\u0161eni\u010dnom bra\u0161nu.<\/span> <span style=\"color: #ff6600;\">[26] [27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Bogato prebioti\u010dkim vlaknima<\/span><\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Zelene banane poznate su po tome \u0161to su <strong>bogate prebioti\u010dkim vlaknima<\/strong> \u0161to je va\u017eno za <strong>promicanje crijevnog zdravlja,<\/strong> kao i za smanjenje masti na trbuhu. Prebioti\u010dka vlakna tako\u0111er <strong>pobolj\u0161avaju probavu<\/strong>, a njima bra\u0161no od banane obiluje.<\/span><span style=\"color: #ff6600;\">&nbsp;[26] [27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Bogato kalijem<\/span><\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Kalij, koji se mo\u017ee na\u0107i u bananama, je mineral s nekoliko koristi, uklju\u010duju\u0107i <strong>odr\u017eavanje zdravlja srca.<\/strong> Tako\u0111er pove\u0107ava&nbsp;<\/span><strong>snagu mi\u0161i\u0107a <\/strong>i ubrzava<strong> metabolizam<\/strong><span class=\"tlid-translation translation\" lang=\"en\"><strong>.<\/strong><\/span><span style=\"color: #ff6600;\"> [26] [27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bogato rezistentnim \u0161krobom<\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Bra\u0161no od banane izuzetno je bogato <strong>rezistentnim \u0161krobom,&nbsp;<\/strong>stoga dijabeti\u010darima mo\u017ee pomo\u0107i <strong>pobolj\u0161ati osjetljivost na inzulin i odr\u017eati razinu \u0161e\u0107era u krvi.<\/strong> To je zato \u0161to se pohranjuje i u debelom crijevu<\/span><span class=\"tlid-translation translation\" lang=\"en\">.<\/span> <span style=\"color: #ff6600;\">[<\/span><span style=\"color: #ff6600;\">26] [27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Upotreba bra\u0161na<\/span><\/strong>&nbsp;<strong>od banane<\/strong> &#8211; mo\u017eete ga koristiti kao zamjenu za p\u0161eni\u010dno ili bijelo bra\u0161no.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/banana-256521_1920-min.jpg\" alt=\"Bra\u0161no od banane\" style=\"width:843px;height:567px\" title=\"Bra\u0161no od banane\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Tapioka bra\u0161no<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Tapioka je&nbsp;<strong>\u0161krob ekstrahiran iz korijena cassave<\/strong>, gomolja podrijetlom iz Ju\u017ene Amerike. Tapioka je gotovo <strong>\u010disti \u0161krob<\/strong> i ima vrlo <strong>ograni\u010denu nutritivnu vrijednost<\/strong>. Me\u0111utim, prirodno je bez glutena, stoga mo\u017ee poslu\u017eiti kao <strong>zamjena za p\u0161enicu.<\/strong> Tapioka je su\u0161eni proizvod i obi\u010dno se prodaje kao bijelo bra\u0161no, biseri ili pahuljice<\/span><span class=\"tlid-translation translation\" lang=\"en\">.<\/span> <span style=\"color: #ff6600;\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Sadr\u017ei rezistentni \u0161krob<\/span><\/strong><\/p>\n\n\n\n<p><a title=\"BIO Tapioka bra\u0161no\" href=\"https:\/\/gymbeam.hr\/bio-tapioka-brasno-vanavita.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span class=\"tlid-translation translation\" lang=\"en\">Tapioka bra\u0161no<\/span><\/a>&nbsp;je <strong>prirodan izvor <span class=\"tlid-translation translation\" lang=\"en\">rezistentnog \u0161kroba<\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\"><strong>.&nbsp;<\/strong>Otporan je na probavu i djeluje kao <strong>vlakno u probavnom sustavu.<\/strong> Rezistentni \u0161krob povezan je s nizom op\u0107ih zdravstvenih prednosti. <strong>Hrani prijateljske bakterije u crijevima<\/strong>, smanjuju\u0107i na taj na\u010din upalu i broj \u0161tetnih bakterija. Tako\u0111er mo\u017ee <strong>sniziti \u0161e\u0107er u krvi nakon obroka<\/strong>, pobolj\u0161ati metabolizam glukoze i <strong>pove\u0107ati osje\u0107aj ispunjenosti.<\/strong><\/span> <span style=\"color: #ff6600;\">[28] [29] [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Upotreba tapioka bra\u0161na&nbsp;<\/span><\/strong>&#8211; naj\u010de\u0161\u0107e se koristi kao zgu\u0161njiva\u010d hrane.<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Bademovo bra\u0161no<\/h3>\n\n\n\n<p><a title=\"BIO Bademovo bra\u0161no\" href=\"https:\/\/gymbeam.hr\/bademovo-brasno-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span class=\"tlid-translation translation\" lang=\"en\">Bademovo bra\u0161no<\/span><\/a>&nbsp;je proizvedeno od mljevenih badema<span class=\"tlid-translation translation\" lang=\"en\">.&nbsp;Postupak stvaranja bra\u0161na zapo\u010dinje <strong>blan\u0161iranjem badema u kipu\u0107oj vodi<\/strong> radi uklanjanja kore. O\u010di\u0161\u0107eni bademi potom se <strong>usitne i prosiju u sitno bra\u0161no<\/strong>. Kako je ovaj postupak manje zahtjevan, bademovo bra\u0161no mo\u017eete komotno <strong>napraviti kod ku\u0107e.<\/strong> Bademovo bra\u0161no je <strong>izuzetno bogato zdravim mastima, proteinima i vitaminom E<\/strong> koji djeluje kao antioksidans. Spre\u010dava o\u0161te\u0107enja uzrokovana slobodnim radikalima koji <strong>ubrzavaju starenje i pove\u0107avaju rizik od sr\u010danih bolesti.<\/strong><\/span> <span style=\"color: #ff6600;\">[31] [32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pobolj\u0161ava razinu \u0161e\u0107era u krvi<\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Hrana napravljena od p\u0161enice sadr\u017ei <strong>mnogo ugljikohidrata, malu koli\u010dinu masti i vlakana.<\/strong> To mo\u017ee uzrokovati <strong>porast \u0161e\u0107era u krvi.<\/strong> Bademovo bra\u0161no, s druge strane, ima <strong>malo ugljikohidrata, ali visoki sadr\u017eaj zdravih masti i vlakana.<\/strong> Kao rezultat toga, ima <strong>nizak glikemijski indeks<\/strong> \u0161to zna\u010di da polako osloba\u0111a \u0161e\u0107er u krvotok i na taj na\u010din pru\u017ea <strong>stalni izvor energije<\/strong>. Uz to, bademovo bra\u0161no <strong>bogato je i <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezijem<\/a><\/strong> koji sudjeluje u pobolj\u0161anju reguliranja \u0161e\u0107era u krvi, smanjuje otpornost na inzulin i sni\u017eava krvni tlak.<\/span> <span style=\"color: #ff6600;\">[31] [33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Poma\u017ee u sni\u017eavanju kolesterola<\/span><\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Analiza pet studija pokazala je da je kod onih koji su jeli obroke od bademovog bra\u0161na do\u0161lo do<strong> smanjenja LDL kolesterola od 5,79 mg<\/strong> u usporedbi s onima koji su jeli obroke od p\u0161eni\u010dnog bra\u0161na. Pored toga, ovo smanjenje LDL kolesterola uzrokovalo je i<strong> gubitak tjelesne te\u017eine<\/strong> kod sudionika.&nbsp;<\/span><span style=\"color: #ff6600;\">[31] [34] [35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Upotreba bademovog bra\u0161na<\/span><\/strong>&nbsp;&#8211; naj\u010de\u0161\u0107e se koristi kao zamjena za p\u0161eni\u010dno bra\u0161no u pe\u010denju kola\u010da, pala\u010dinki i deserta.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rsz___7_1-min.jpg\" alt=\"Bademovo bra\u0161no\" style=\"width:843px;height:567px\" title=\"Bademovo bra\u0161no\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Laneno bra\u0161no<\/h3>\n\n\n\n<p><a title=\"Laneno bra\u0161no - Wolfberry\" href=\"https:\/\/gymbeam.hr\/laneno-brasno-wolfberry.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span class=\"tlid-translation translation\" lang=\"en\">Laneno bra\u0161no<\/span><\/a> proizvodi se <strong>uklanjanjem ulja<\/strong> iz sjemenki i mljevenjem bra\u0161na iz preostalog proizvoda. U usporedbi s drugim bra\u0161nom, sadr\u017ei <strong>minimalnu koli\u010dinu ugljikohidrata<\/strong> \u0161to ga \u010dini izvrsnim za redukcijske dijete. Osim toga, lanene sjemenke<strong> izravno su skladi\u0161te vlakana i kvalitetnih biljnih bjelan\u010devina<\/strong> \u0161to bra\u0161no \u010dini posebno pogodnim za sporta\u0161e<span class=\"tlid-translation translation\" lang=\"en\">.<\/span>&nbsp; <span style=\"color: #ff6600;\">[36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Visok sadr\u017eaj omega-3 masnih kiselina<\/span><\/strong><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Lanene sjemenke <strong>idealan su izvor omega-3 za vegetarijance i vegane<\/strong> koji ina\u010de ne jedu meso, stoga se te zdrave masti ne mogu dobiti, primjerice, iz ribe u kojoj ih ima u izobilju. Kao rezultat, laneno bra\u0161no je i <strong>izvor alfa-linolenske kiseline (ALA)<\/strong> koju na\u0161e tijelo ne mo\u017ee stvoriti, stoga ju moramo unijeti iz prehrane. Brojna istra\u017eivanja govore da dovoljna opskrba ALA rezultira <strong>smanjenjem rizika od kardiovaskularnih bolesti.<\/strong> Nekoliko studija je tako\u0111er povezalo uporabu ALA s <strong>manjim rizikom od mo\u017edanog udara<\/strong><\/span><span class=\"tlid-translation translation\" lang=\"en\"><strong>.<\/strong><\/span> <span style=\"color: #ff6600;\">[36] [37] [38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Upotreba lanenog bra\u0161na&nbsp;<\/span><\/strong>&#8211; zahvaljuju\u0107i sposobnosti dobivanja na volumenu u teku\u0107ini, posebno je pogodno za zgu\u0161njavanje juha ili umaka. Me\u0111utim, fizi\u010dki aktivni ljudi ga mogu dodati u svoje proteinske napitke ili smoothieje.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Usporedba_nutritivnih_vrijednosti_pojedinog_brasna\"><\/span>Usporedba nutritivnih vrijednosti pojedinog bra\u0161na<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">U sljede\u0107oj tablici usporedili smo nutritivne vrijednosti razli\u010ditih bra\u0161na na 100 g:<\/span> <span style=\"color: #ff6600;\">[39]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritivne vrijednosti<\/th><th>Kalorije<\/th><th>Protein<\/th><th>Ugljikohidrati<\/th><th>Vlakna<\/th><th>Mast<\/th><\/tr><\/thead><tbody><tr><td>P\u0161eni\u010dno bra\u0161no<\/td><td>340 kcal<\/td><td>13 g<\/td><td>72 g<\/td><td>11 g<\/td><td>2,5 g<\/td><\/tr><tr><td>Pirovo bra\u0161no<\/td><td>345 kcal<\/td><td>17 g<\/td><td>64 g<\/td><td>8 g<\/td><td>2 g<\/td><\/tr><tr><td>Ra\u017eeno bra\u0161no<\/td><td>347 g<\/td><td>11 g<\/td><td>72 g<\/td><td>13 g<\/td><td>2 g<\/td><\/tr><tr><td><span class=\"tlid-translation translation\" lang=\"en\">Zobeno bra\u0161no <\/span><\/td><td>404 kcal<\/td><td>15 g<\/td><td>66 g<\/td><td>6,5 g<\/td><td>9 g<\/td><\/tr><tr><td>Kokosovo bra\u0161no<\/td><td>358 kcal<\/td><td>18 g<\/td><td>17 g<\/td><td>39 g<\/td><td>16 g<\/td><\/tr><tr><td>Heljdino bra\u0161no<\/td><td>335 kcal<\/td><td>13 g<\/td><td>71 g<\/td><td>10 g <\/td><td>3,1 g<\/td><\/tr><tr><td>Ri\u017eino bra\u0161no &#8211; sme\u0111e<\/td><td>363 kcal<\/td><td>7,2 g<\/td><td>76 g<\/td><td>4,6 g<\/td><td>2,8 g<\/td><\/tr><tr><td><span class=\"tlid-translation translation\" lang=\"en\">Bra\u0161no banane<\/span><\/td><td>355 kcal<\/td><td>4,1 g<\/td><td>81 g<\/td><td>5,7 g<\/td><td>0,9 g<\/td><\/tr><tr><td><span class=\"tlid-translation translation\" lang=\"en\">Tapioka bra\u0161no<\/span><\/td><td>350 kcal<\/td><td>0,5 g<\/td><td>86 g<\/td><td>0,9 g<\/td><td>0,5 g<\/td><\/tr><tr><td><span class=\"tlid-translation translation\" lang=\"en\">Bademovo bra\u0161no<\/span><\/td><td>575 kcal<\/td><td>20 g<\/td><td>20 g<\/td><td>11 g<\/td><td>54 g<\/td><\/tr><tr><td>Laneno <span class=\"tlid-translation translation\" lang=\"en\">bra\u0161no<\/span><\/td><td>386 kcal<\/td><td>37 g<\/td><td>7,2 g<\/td><td>38,6 g<\/td><td>14,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Vjerujemo da smo vam kroz ovaj \u010dlanak <strong>objasnili razlike<\/strong> koje biste trebali <strong>primijetiti pri odabiru bra\u0161na.<\/strong> Koje bra\u0161no naj\u010de\u0161\u0107e koristite? Javite nam u odjeljku s komentarima, a ako vam se \u010dlanak svidio, podr\u017eite ga<strong> dijeljenjem<\/strong>.<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/flours\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlours\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Koje je bra\u0161no najprikladnije za pala\u010dinke, \u0161to je tapioka, a \u0161to bra\u0161no od banane \u010dini tako posebnim? Nau\u010dite koje su glavne razlike izme\u0111u pojedinog bra\u0161na, koja je njihova namjena te kojim se koristima mogu pohvaliti.<\/p>\n","protected":false},"author":25,"featured_media":145753,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6800,7352,7586],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-227648","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-gluten-hr","9":"tag-prehrana-hr","10":"tag-vlakna-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>Bra\u0161na - njihove razlike, upotreba, nutritivne vrijednosti i koristi. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koje je bra\u0161no najprikladnije za pala\u010dinke, \u0161to je tapioka, a \u0161to bra\u0161no od banane \u010dini tako posebnim? 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