{"id":230312,"date":"2021-03-16T15:37:34","date_gmt":"2021-03-16T14:37:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=230312"},"modified":"2022-07-07T13:08:48","modified_gmt":"2022-07-07T11:08:48","slug":"je-rdece-meso-nezdravo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/je-rdece-meso-nezdravo\/","title":{"rendered":"Je rde\u010de meso nezdravo?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/je-rdece-meso-nezdravo\/#Procesirano_in_neprocesirano_meso\" title=\"Procesirano in neprocesirano meso\">Procesirano in neprocesirano meso<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/je-rdece-meso-nezdravo\/#Tveganja_bolezni_srca_in_ozilja\" title=\"Tveganja bolezni srca in o\u017eilja\">Tveganja bolezni srca in o\u017eilja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/je-rdece-meso-nezdravo\/#Nedokoncne_studije_o_tveganju_za_raka\" title=\"(Ne)dokon\u010dne \u0161tudije o tveganju za raka\">(Ne)dokon\u010dne \u0161tudije o tveganju za raka<\/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\/je-rdece-meso-nezdravo\/#Katere_zakljucke_lahko_potegnemo_iz_teme_o_rdecem_mesu\" title=\"Katere zaklju\u010dke lahko potegnemo iz teme o rde\u010dem mesu?\">Katere zaklju\u010dke lahko potegnemo iz teme o rde\u010dem mesu?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Rde\u010de meso je za mnoge \u017eivilo, brez katerega si ne predstavljajo prehrane. Pod tem izrazom najdemo govedino, svinjino, teletino ali jagnjetino. Najprej je <strong>odli\u010den vir visokokakovostnih beljakovin, ki so osnova za izgradnjo mi\u0161ic<\/strong>. Hkrati vsebuje tudi <strong>vitamin B12, cink in \u017eelezo<\/strong>, potrebno za tvorbo hemoglobina in mioglobina, torej prena\u0161alce kisika iz plju\u010d v pomembne organe in mi\u0161ice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga pomembna sestavina je cink, ki je <strong>odgovoren za normalno raven testosterona v krvi<\/strong>, pa tudi za zdravo <strong>ko\u017eo, lase in nohte<\/strong>. Prispeva tudi k pravilnemu delovanju presnove, prebave, rasti in razvoja. <span class=\"tadv-color\" 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<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"auto\" data-phrase-index=\"5\">Rde\u010de meso je prehransko zelo bogato. Pribli\u017eno 100 g puste govedine vsebuje <\/span><\/span><\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>247 kalorij<\/li><li>19.07 g ms\u0161\u010dobe<\/li><li>17.44 g beljakovin<\/li><li>1.97 mg \u017eeleza<\/li><li>274 mg kalija<\/li><li>4.23 mg cinka<\/li><li>2.15 mg vitamina B12<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na njegovo hranilno vrednost pa vplivajo \u0161tevilni dejavniki, kot so <strong>posebna vrsta mesa, predelava, prehrana \u017eivali, vzreja, starost ali celo spol<\/strong>. V zadnjem \u010dasu je rde\u010de meso predmet razli\u010dnih kontroverznih teorij. Mnoge med njimi govorijo o negativnih u\u010dinkih rde\u010dega mesa na na\u0161e zdravje.<\/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=\"Procesirano_in_neprocesirano_meso\"><\/span>Procesirano in neprocesirano meso<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri oceni vpliva na zdravje ljudi ve\u010dina raziskav prepoznava razliko med procesiranim in neprocesiranim mesom.<\/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>Procesirano meso so izdelki, ki so bili podvr\u017eeni konzervacijskim postopkom ali drugim postopkom, katerih namen je izbolj\u0161ati rok trajanja in okus (dodajanje soli ali konzervansov, dimljenje itd.)<\/strong> V resnici gre za razli\u010dne izdelke, kot so salame, \u0161unke, hrenovke, klobase, pa\u0161tete ali meso v konzervah.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Skupina nepprocesiranega rde\u010dega mesa vklju\u010duje predvsem mi\u0161i\u010dno maso sesalcev, kot so govedina, teletina, jagnjetina, svinjina ali divja\u010dina<\/strong>. Gre torej za ko\u0161\u010dke mesa, ki jih kupimo pri mesarju v surovem stanju, da jih potem pripravimo doma. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kar zadeva hranila, se procesirano in neprocesirano meso razlikujeta. Zaradi industrijske predelave ima procesirano meso obi\u010dajno ve\u010djo energijsko vrednost in hkrati ve\u010djo vsebnost ma\u0161\u010dob, lahko pa tudi manj beljakovin. <strong>Najve\u010dja prehranska razlika pa je v uporabi soli in konzervansov<\/strong>. <strong>Procesirano meso jih vsebuje do \u0161tirikrat ve\u010d<\/strong>. Prese\u017eek teh surovin je skupaj z nasi\u010denimi ma\u0161\u010dobami eden najpogostej\u0161ih vzrokov za zdravstvene te\u017eave. <span class=\"tadv-color\" 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<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\/2021\/03\/pexels-photo-5313867-1124x749.jpg\" alt=\"Je rde\u010de meso nezdravo?\" class=\"wp-image-226721\" width=\"843\" height=\"562\" title=\"Je rde\u010de meso nezdravo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pexels-photo-5313867-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pexels-photo-5313867-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pexels-photo-5313867-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pexels-photo-5313867-2048x1365.jpg 2048w\" 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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b C1N51c\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"auto\" data-phrase-index=\"6\">Po mnenju ve\u010d raziskav u\u017eivanje rde\u010dega mesa negativno vpliva na zdravje ljudi, kar se ka\u017ee zlasti v ve\u010djem tveganju, povezanim z<\/span><\/span>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><strong>:<\/strong><\/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>razvojem in smrtnostjo raka <span class=\"tadv-color\" style=\"color: #ff6600\">[2] [12]<\/span><\/li><li>razvojem diabetesa<\/li><li>te\u017eavami z ledvicami in prebavo<\/li><li>rakom debelega \u010drevesa in danke, prostate in trebu\u0161ne slinavke<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"auto\" data-phrase-index=\"10\">Svetovni sklad za raziskave raka (WCRF) ne priporo\u010da ve\u010d kot <strong>350\u2013500 g rde\u010dega mesa na teden<\/strong>. Prehranska priporo\u010dila iz Zdru\u017eenega kraljestva govorijo o <strong>najve\u010d 70 g na dan<\/strong>. Irci priporo\u010dajo u\u017eivanje pustega rde\u010dega mesa <strong>le 2 do 3 dni na teden<\/strong>.<\/span><\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/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=\"Tveganja_bolezni_srca_in_ozilja\"><\/span>Tveganja bolezni srca in o\u017eilja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"auto\" data-phrase-index=\"0\">Relevantni viri se sklicujejo na znanstvene \u0161tudije, ki so preu\u010devale <strong>vnos rde\u010dega mesa in njegov vpliv na kardiovaskularna tveganja, rak in smrtnost.<\/strong> \u010ceprav so znanstveniki za ugotavljanje te te\u017eave porabili leta, so rezultati me\u0161ani.<\/span><\/span>&nbsp;<span class=\"tadv-color\" 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>Ve\u010dina razpolo\u017eljivih \u0161tudij navaja, da je klju\u010dno za vpliv rde\u010dega mesa na na\u0161e zdravje njegova posebna vrsta in predelava<\/strong>. Procesirano rde\u010de meso, zlasti slanina, klobase, hrenovke ali salame, lahko predstavlja veliko zdravstveno tveganje. <span class=\"tadv-color\" 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\/2021\/03\/pexels-photo-4639392-1124x750.jpg\" alt=\"Tveganja bolezni srca in o\u017eilja\" class=\"wp-image-226736\" width=\"843\" height=\"563\" title=\"Tveganja bolezni srca in o\u017eilja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pexels-photo-4639392-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pexels-photo-4639392-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pexels-photo-4639392-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/pexels-photo-4639392-2048x1367.jpg 2048w\" 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>Po drugi strani pa so nepprocesirani pusti ko\u0161\u010dki zrezka, pe\u010denice ali svinjske rezine obi\u010dajno bolj zdravi. To je predvsem zato, ker to niso visoko industrijsko predelana \u017eivila. Ne vsebujejo prekomerne koli\u010dine soli, ma\u0161\u010dob ali konzervansov. Znanstveniki \u017ee vrsto let menijo, da je <strong>u\u017eivanje rde\u010dega mesa in njegova povezava s te\u017eavami s sr\u010dno-\u017eilnimi boleznimi predvsem posledica nasi\u010denih ma\u0161\u010dob, u\u010dinka holesterola in odve\u010dne soli<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na tem temeljijo trditve Ameri\u0161kega zdru\u017eenja za srce (AHA).<strong> Trdijo, da lahko velika koli\u010dina nasi\u010denih ma\u0161\u010dob pove\u010da raven holesterola v krvi. V zvezi s tem obstaja tudi ve\u010dje tveganje za bolezni srca<\/strong>. AHA priporo\u010da, da naj ljudje omejijo koli\u010dino rde\u010dega mesa in spodbuja ve\u010dje u\u017eivanje pustega mesa ali fi\u017eola. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/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=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Zlasti <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a> so dober alternativni vir beljakovin, ki so lahko bolj koristne za srce. Kot primer lahko omenimo \u010drnooki grah (23,5 g beljakovin\/100 g), grah (23 g beljakovin\/100 g) ali \u010di\u010deriko (19 g beljakovin\/100 g).<\/span><\/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=\"31256,36004,53647,59932,85342\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nedokoncne_studije_o_tveganju_za_raka\"><\/span>(Ne)dokon\u010dne \u0161tudije o tveganju za raka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekatere raziskave ka\u017eejo, da lahko redno u\u017eivanje rde\u010dega mesa pove\u010da tveganje za raka in z njim povezano smrtnost. Vendar se znanstveniki glede tega razlikujejo. <strong>Svetovna zdravstvena organizacija (WHO) trdi, da je lahko rde\u010de in procesirano meso za ljudi rakotvorno<\/strong>. Uvr\u0161\u010da ga v skupino 2A, ki je oznaka za verjetno rakotvorne snovi. V isti skupini so na primer anaboli\u010dni steroidi ali etil karbamat, znan tudi kot uretan. <span class=\"tadv-color\" style=\"color: #ff6600\">[7] [11-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sklicujejo se na ve\u010d obse\u017enih \u0161tudij. Po njihovem mnenju so ljudje, ki jedo ve\u010d rde\u010dega mesa, bolj verjetno nagnjeni k raku debelega \u010drevesa, trebu\u0161ne slinavke in prostate. Predelano meso, ki je bilo povezano tudi z rakom na \u017eelodcu, je predstavljalo \u0161e ve\u010dje tveganje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ena raziskava je spremljala ve\u010d kot 42.000 \u017eensk v sedmih letih. <strong>Ugotovila je, da je ve\u010dje u\u017eivanje rde\u010dega mesa (procesirano in neprocesirano) povezano z ve\u010djim tveganjem za nastanek raka dojke<\/strong>. Nasprotno pa so imele \u017eenske, ki so v obdobju \u0161tudije jedle perutnino, bile spodvr\u017eene manj\u0161emu tveganju. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga obse\u017ena raziskava se je osredoto\u010dila na smrtnost. Trajala je ve\u010d kot 10 let in sledila vzorcu 120.000 mo\u0161kih in \u017eensk. Raziskovalci so ugotovili, da so samo udele\u017eenci, ki so jedli procesirano rde\u010de meso, povezani z ve\u010djim tveganjem za smrt. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dieteti\u010darka Renata Micha in njeni sodelavci na Harvardu so zbrali informacije iz 20 zaklju\u010denih \u0161tudij. Vsebujejo podatke <strong>1,2 milijona udele\u017eencev, od katerih jih je 27 000 zbolelo za boleznimi srca, sladkorno boleznijo ali mo\u017egansko kapjo<\/strong>. Te \u0161tudije so ljudi spremljale v dalj\u0161em obdobju njihovega \u017eivljenja. \u0160e posebej so opazili razvoj njihovega zdravstvenega stanja v povezavi z u\u017eivanjem mesa. <span class=\"tadv-color\" 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<h3 class=\"is-style-default wp-block-heading\"><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Klju\u010dne ugotovitve raziskave so bile:<\/span><\/span><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Rde\u010de meso morda ni tako slabo za va\u0161e srce, kot ka\u017eejo nekatere \u0161tudije<\/li><li>Ljudje, ki so jedli eno porcijo neprocesiranega rde\u010dega mesa na dan, niso ni\u010d bolj trpeli zaradi bolezni srca kot tisti, ki so jedli meso le poredko<\/li><li>Dnevna poraba procesiranega rde\u010dega mesa, na primer slanine ali klobas, je pove\u010dala tveganje za bolezni srca za 42% in za diabetes za 19%<\/li><li>Razlike med procesiranim in neprocesiranim rde\u010dim mesom so klju\u010dne pri ocenjevanju raziskav<\/li><li>Vsakih 100g rde\u010dega mesa na dan pove\u010da tveganje za nastanek raka debelega \u010drevesa za 22%<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Na drugi strani spektra so <strong><a href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" aria-label=\"polnozrnata \u017eivila (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">polnozrnata \u017eivila<\/a><\/strong>. Dnevna poraba 90 g polnozrnatih \u017eit zmanj\u0161a tveganje za nastanek raka debelega \u010drevesa za 18%. Pozitiven u\u010dinek v zvezi s tem nam ka\u017ee tudi vnos zelenjave, sadja, pa tudi <a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rib<\/a>. Zato je pomembno, da na svojo prehrano gledamo celovito. Morali bi jo videti kot celoto, ne kot posamezne komponente.<\/span><\/span> [<span style=\"color: #ff6600\" class=\"tadv-color\">14<\/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=\"Katere_zakljucke_lahko_potegnemo_iz_teme_o_rdecem_mesu\"><\/span>Katere zaklju\u010dke lahko potegnemo iz teme o rde\u010dem mesu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jasen zaklju\u010dek bi lahko povzel dobro znano pravilo &#8211; preve\u010d ne\u010desa je slabo. Ni lahko potrditi teorijo, da lahko rde\u010de meso ali katera koli druga hrana predstavlja tveganje za zdravje ljudi. <strong>To je predvsem zato, ker imajo \u0161tevilni dejavniki pomembno vlogo pri razvoju katere koli dolo\u010dene bolezni<\/strong>. <strong>Genetika, \u017eivljenjski slog, <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"sestava prehrane, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sestava prehrane,<\/a> stopnja telesne aktivnosti, <a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\"kakovost spanja, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakovost spanja,<\/a> okolje, <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\"raven stresa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">raven stresa<\/a> in drugi dejavniki vplivajo na nastanek bolezni in njihov razvoj.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bilo bi prakti\u010dno nemogo\u010de opraviti raziskavo, ki bi upo\u0161tevala vse te vidike za vsakega udele\u017eenca. Obstaja veliko splo\u0161nih podatkov, na primer, da bi manj\u0161a poraba rde\u010dega mesa lahko povzro\u010dila 10 primerov diabetesa manj na 1.000 ljudi. Vendar nobena \u0161tudija na individualni ravni ne more potrditi, da bi bili eden od teh primerov.<\/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\/2021\/03\/Snimka-obrazovky-2021-03-02-o-16.05.20-1124x752.png\" alt=\"Lahko rde\u010de meso povzro\u010di raka?\" class=\"wp-image-226756\" width=\"843\" height=\"564\" title=\"Kaj si zapomniti o rde\u010dem mesu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/Snimka-obrazovky-2021-03-02-o-16.05.20-1124x752.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/Snimka-obrazovky-2021-03-02-o-16.05.20-400x268.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/Snimka-obrazovky-2021-03-02-o-16.05.20-1536x1027.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/Snimka-obrazovky-2021-03-02-o-16.05.20.png 1770w\" 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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>V zvezi s tem je pomembna tudi sama priprava mesa. \u010ce meso narobe pripravimo, lahko le-to tvori \u0161kodljive heterocikli\u010dne amine (HCA) ali policikli\u010dne aromatske ogljikovodike (PAH)<\/strong>. To so kemikalije, ki nastanejo med visokimi temperaturami pri pripravi govedine, svinjine, rib in perutnine, na primer s cvrtjem ali na \u017earu. Laboratorijski testi so pokazali, da so HCA in PAH rakotvorni in mutageni.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To pomeni, da povzro\u010dajo spremembe v DNK, ki lahko vodijo do pove\u010danega tveganja za raka. HCA nastanejo pri reakciji aminokislin, sladkorjev in <a href=\"https:\/\/gymbeam.si\/kreatin\" class=\"ek-link\">kreatina <\/a>pri visokih temperaturah. PAH najdemo v dimu, ki nastane, ko ma\u0161\u010doba ali mesni sok kapne na povr\u0161ino pod njim in nato izhlapi (npr. pri \u017earu ali dimljenju). <span style=\"color: #ff6600\" class=\"tadv-color\">[9]<\/span> <span style=\"color: #ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Pri pripravi jedi je treba upo\u0161tevati nekaj nasvetov:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Namesto pe\u010denja na \u017earu in cvrtja izberite bolj ne\u017een na\u010din priprave, na primer du\u0161enje ali parjenje<\/li><li>Zmanj\u0161ajte pripravo pri visokih temperaturah in mesa nikoli ne izpostavljajte neposrednemu ognju<\/li><li>Ne jejte za\u017eganega mesa<\/li><li>Mariniranje v \u010desnu, rde\u010dem vinu, limoninem soku ali olivnem olju lahko znatno zmanj\u0161a koli\u010dino heterocikli\u010dnih aminov<\/li><li>\u010ce morate meso pripraviti na visoki temperaturi, ga pogosto obra\u010dajte, da se ne za\u017ege<\/li><li>Med \u017earom mesa ne kuhajte preve\u010d, saj tako pove\u010date raven strupenih snovi<\/li><li>poskusite mesu odrezati odve\u010dno ma\u0161\u010dobo in porabiti le minimalno koli\u010dino olja<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017eivanje rde\u010dega mesa lahko ali pa tudi ne vpliva na va\u0161e zdravje. V zvezi s tem je treba natan\u010dneje spremljati va\u0161o splo\u0161no prehrano. <strong>Priporo\u010dljiva je uravnote\u017eena prehrana, bogata s hranili in antioksidanti<\/strong>, saj taka vsebuje <strong>najbolj naravne in najmanj industrijsko dodane snovi.<\/strong> Zato bi morali jesti <strong>ve\u010d zelenjave, sadja in manj hitre hrane ali sladkarij<\/strong>. \u010ce i\u0161\u010dete primeren vir beljakovin, lahko zagotovo pose\u017eete po perutnini, ribah in stro\u010dnicah. Nasprotno, izogibajte se mo\u010dno predelani hrani, kot so <strong>salame, pa\u0161tete in podobno<\/strong>. <strong>Precej bolj\u0161i korak k zdravi prehrani bo na primer dobro pripravljen zrezek z lepo porcijo zelenjave ali pe\u010den krompir.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kak\u0161en odnos pa imate vi do rde\u010dega mesa? Ali poskrbite, da je va\u0161a prehrana dovolj uravnote\u017eena? V komentarjih delite svoja mnenja z nami. \u010ce vam je bil \u010dlanek v\u0161e\u010d pa ga delite s prijatelji na spletu. <\/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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness 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><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/cooking-ingredients\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCooking Ingredients\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 u\u017eivanje rde\u010dega mesa zdravo? Kako vpliva na va\u0161e telo in kaj je pomembno vedeti, preden ga pojeste? V tem \u010dlanku boste izvedeli vse potrebno. <\/p>\n","protected":false},"author":120,"featured_media":226788,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7359,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-230312","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","9":"tag-prehrana-sl","10":"tag-zdravje","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 rde\u010de meso nezdravo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je u\u017eivanje rde\u010dega mesa zdravo? 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