{"id":238451,"date":"2020-04-08T08:30:00","date_gmt":"2020-04-08T06:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=238451"},"modified":"2024-05-29T12:19:56","modified_gmt":"2024-05-29T10:19:56","slug":"superzivila-in-njihovi-ucinki-na-zdravje-in-imunost","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/","title":{"rendered":"Obse\u017een pregled super\u017eivil: Katera so najbolj\u0161a in kako vam lahko pomagajo?"},"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\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/#Kaj_so_superzivila\" title=\"Kaj so super\u017eivila?\">Kaj so super\u017eivila?<\/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\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/#Katere_vrste_superzivil_so_na_voljo\" title=\"Katere vrste super\u017eivil so na voljo?\">Katere vrste super\u017eivil so na voljo?<\/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\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/#Sadje\" title=\"Sadje\">Sadje<\/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\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/#Zelenjava\" title=\"Zelenjava\">Zelenjava<\/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\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/#Zelena_superzivila\" title=\"Zelena super\u017eivila\">Zelena super\u017eivila<\/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\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/#Orescki\" title=\"Ore\u0161\u010dki\">Ore\u0161\u010dki<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/#Semena\" title=\"Semena\">Semena<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/#Koreni\" title=\"Koreni\">Koreni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/#Gobe\" title=\"Gobe\">Gobe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/#Katera_druga_superzivila_se_obstajajo\" title=\"Katera druga super\u017eivila \u0161e obstajajo?\">Katera druga super\u017eivila \u0161e obstajajo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/#Kako_dodati_vec_superzivil_svoji_prehrani\" title=\"Kako dodati ve\u010d super\u017eivil svoji prehrani?\">Kako dodati ve\u010d super\u017eivil svoji prehrani?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Gotovo ste do sedaj \u017ee vsi sli\u0161ali za besedo super\u017eivilo. Verjetno vam je tudi znano, da so to \u017eivila, ki so koristna za va\u0161e zdravje in bi morala biti reden del va\u0161e prehrane. Vendar to ne pomeni, da boste le s preprostim u\u017eivanjem super\u017eivil pridobili nadnaravno zdravje in se pribli\u017eali nesmrtnosti. Osredoto\u010diti se morate na svoj celoten \u017eivljenjski slog. In prav ta <strong>hranilno bogata \u017eivila <\/strong>pomagajo dvigniti va\u0161o prehrano na vi\u0161jo raven.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dana\u0161njem \u010dlanku bomo raziskali, katera super\u017eivila so najbolj\u0161a, kaj vsebujejo in kak\u0161ne koristi lahko od njih pri\u010dakujemo.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_so_superzivila\"><\/span>Kaj so super\u017eivila?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glede izraza &#8220;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/superzivila\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>super\u017eivilo<\/strong><\/a>&#8221; ima vsak druga\u010dno predstavo. Nekateri takoj pomislijo na zelene alge, kot je spirulina, drugi na avokado, spet tretji na borovnice. V splo\u0161nem imajo vsi prav. Super\u017eivilo se lahko opredeli kot skoraj katero koli surovo \u017eivilo, ki ima <strong>visoko vsebnost snovi za krepitev zdravja.<\/strong> Praviloma gre za <strong>vitamine, minerale ali antioksidante, kot so polifenoli.<\/strong> Torej je med super\u017eivila mo\u017eno \u0161teti tudi sadje, zelenjavo in druga \u017eivila, ki jih imate doma in jih obi\u010dajno jeste, na primer v ka\u0161i ali solati ob kosilu.<\/p>\n\n\n\n<p>No, seveda, toda kako vedeti, kaj je super\u017eivilo in kaj ni? V osnovi ni predpisov ali smernic, ki bi dolo\u010dale, kaj je super\u017eivilo in kaj ni. Zato je dobra ideja poizvedeti, kaj \u017eivila dejansko vsebujejo, da lahko sami presodite morebiten pozitiven vpliv na va\u0161e zdravje. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<p>Zato smo za vas pripravili obse\u017een seznam nekaterih super\u017eivil, s katerimi zagotovo ne boste zgre\u0161ili in je dobro, da jih redno jeste. Seveda obstaja<strong> \u0161e mnogo drugih prehransko bogatih \u017eivil,<\/strong> zato je idealno imeti \u010dim bolj raznoliko in barvito prehrano, da iz vsakega obroka pridobite kar najve\u010d.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383-1124x749.jpg\" alt=\"Co jsou to superpotraviny?\" class=\"wp-image-522888\" style=\"aspect-ratio:4\/3;object-fit:cover\" title=\"Super\u017eivila in njihovi u\u010dinki na zdravje in imunost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Katere_vrste_superzivil_so_na_voljo\"><\/span>Katere vrste super\u017eivil so na voljo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za bolj\u0161o preglednost smo super\u017eivila razdelili na ve\u010d podkategorij, iz vsake pa smo izbrali nekaj najbolj priljubljenih.<\/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=\"Sadje\"><\/span>Sadje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med <strong><a href=\"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/\" target=\"_blank\" aria-label=\"sadjem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sadjem<\/a> <\/strong>boste na\u0161li razli\u010dne vrste super\u017eivil, ki se razlikujejo <strong>po barvi, okusu, obliki in dostopnosti.<\/strong> Odlo\u010ditev je va\u0161a, ali boste izbrali sve\u017ee sadje, <a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" aria-label=\"suho sadje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suho sadje<\/a>, zamrznjeno sadje, sadje v konzervi ali koncentrirane pra\u0161ke.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>V tem delu se boste nau\u010dili ve\u010d o teh super\u017eivilih:<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#goji\" style=\"border-radius:0px\">Goji<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#borovnice\" style=\"border-radius:0px\">Borovnice<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#maline\" style=\"border-radius:0px\">Maline<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#jagode\" style=\"border-radius:0px\">Jagode<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#acai\" style=\"border-radius:0px\">Acai<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#drugo-sadje\" style=\"border-radius:0px\">Drugo sadje<\/a><\/div>\n<\/div>\n<\/div>\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\">1. Goji<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/goji-wolfberry.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Goji<\/strong><\/a> je posu\u0161en sad rastline po imenu <strong><em>Lycium chinense<\/em>.<\/strong> Morda jih poznate tudi kot <strong>vol\u010dje jagode.<\/strong> To so <strong>majhne rde\u010de jagode,<\/strong> ki so zanimive zaradi svojega okusa, prehranskega profila in zgodovine. Dolgoletno tradicijo imajo predvsem na Kitajskem, kjer so jih v tradicionalni kitajski medicini uporabljali ve\u010d kot 2.000 let. Doma\u010dini verjamejo, da imajo pozitiven vpliv na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kljuc-do-dolgega-zivljenja-znanstveniki-predstavili-8-nasvetov-kako-ziveti-do-24-let-dlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dolgo\u017eivost<\/strong><\/a> in <strong>splo\u0161no dobro po\u010dutje. <\/strong>Poleg u\u017eivanja sve\u017eih, se pogosto u\u017eivajo tudi posu\u0161ene. Zaradi \u0161tevilnih koristi so priljubljene tudi v obliki soka ali v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-goji-jagode-v-prahu-purasana.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prahu<\/strong><\/a>, ki sta koncentrirana vira koristnih snovi. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi goji jagod<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izbolj\u0161ajo imunske reakcije, <\/strong>zaradi \u010desar so va\u0161i obrambni mehanizmi mo\u010dnej\u0161i in bolj u\u010dinkoviti.<\/li>\n\n\n\n<li>Poleg tega imajo tudi u\u010dinek <strong>na zdravje o\u010di,<\/strong> \u0161e posebej na mre\u017enico. <strong>Pomagajo za\u0161\u010dititi le\u010do<\/strong> in mre\u017enico pred po\u0161kodbami.<\/li>\n\n\n\n<li>V eni raziskavi je bilo ugotovljeno, da je pitje koncentrata goji jagod po samo 14ih dneh privedlo do<strong> izbolj\u0161anja splo\u0161nega po\u010dutja, ravni energije, \u0161portne zmogljivosti, kakovosti spanja in prebavne funkcije. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4\u20138]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebujejo goji jagode?<\/h4>\n\n\n\n<p>Goji so \u0161e posebej znane po visoki vsebnosti <strong>vitamina C, vlaknin, vitamina A in \u017eeleza. <\/strong>Poleg tega vsebujejo tudi bioaktivne snovi, kot so <strong>polisaharidi, karotenoidi in fenoli.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti goji jagod<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">329 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">67,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">42,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z goji jagodami in kako jih vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-presni-krofi-brez-glutena-s-cokoladno-glazuro\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">brezglutenski presni krofi s \u010dokoladno glazuro<\/a><\/li>\n\n\n\n<li>lahko jih dodate h ka\u0161i, solatam ali kot okras za sladice<\/li>\n<\/ul>\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\">2. Borovnice<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/liofilizirane-borovnice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Borovnice<\/strong><\/a> (<em>Vaccinium myrtillus<\/em>) so eno redkih sade\u017eev, ki so naravno modre barve. To je posledica njihove vsebnosti antocianina, ki jim daje ta privla\u010den videz. Ravno barva je eden od razlogov, zakaj so tako priljubljene po vsem svetu. U\u017eivajo se \u017ee ve\u010d tiso\u010d let. V Severni Ameriki so jih imenovali celo zvezdno sadje, ker imajo na koncu cveta na jagodi majhno zvezdico. Seveda niso priljubljene zgolj zaradi svojega videza, ampak tudi zaradi svojega prehranskega profila in okusa. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi borovnic<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Znanstvene raziskave so pokazale, da lahko imajo <strong>pozitiven vpliv na veliko kognitivnih funkcij. <\/strong>Lahko upo\u010dasnijo njihovo stagnacijo in <strong>izbolj\u0161ajo spomin.<\/strong> Zato jih pogosto uvr\u0161\u010damo med <a href=\"https:\/\/gymbeam.si\/nootropiki-in-mozganski-stimulansi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nootropike<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li>Zahvaljujo\u010d <strong>antioksidantom<\/strong> pomagajo zmanj\u0161ati po\u0161kodbe DNK, kar lahko upo\u010dasni proces staranja in pripomore k <strong>prepre\u010devanju razvoja raka.<\/strong> Obenem krepijo imunost in zatirajo <strong>vnetja.<\/strong><\/li>\n\n\n\n<li>Zdi se, da borovnice pozitivno vplivajo tudi na ob\u010dutljivost na inzulin in metabolizem glukoze, kar bi koristilo diabetikom. Prav tako vplivajo na<strong> zdravje srca.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10\u201314]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebujejo borovnice?<\/h4>\n\n\n\n<p>Borovnice so bogate z antioksidanti, <strong>kot so kvercetin, resveratrol in miricetin. <\/strong>Vsebujejo pa tudi druge pomembne snovi, na primer <strong>vitamin C, E, K, B6 in mangan.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][15]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti borovnic<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z borovnicami in kako jih vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsene-rezine-z-borovnicami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsene rezine z borovnicami<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-osvezilna-borovniceva-rezina-polna-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osve\u017eilna beljakovinska borovni\u010deva rezina<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-drobljenec-s-skuto-borovnicami-in-malinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drobljenec s skuto, borovnicami in malinami<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-bundtova-torta-s-kefirjem-in-borovnicami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bundt torta s kefirjem in borovnicami<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tiramisu-z-nezno-kremo-in-jagodicevjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tiramisu z ne\u017eno kremo in jagodi\u010devjem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/10-receptov-za-najbolj-priljubljene-smoothije\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothie<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-puhast-biskvit-s-sadjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">puhast biskvit s sadjem<\/a><\/li>\n\n\n\n<li>dodajte jih k drugim sladicam ali jutranji ka\u0161i<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"740\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-1124x740.jpg\" alt=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky bor\u016fvky obsahuj\u00ed?\" class=\"wp-image-522905\" title=\"Super\u017eivila pomagajo pove\u010dati imunost in prepre\u010dujejo bolezni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-1124x740.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-400x263.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-1536x1012.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-2048x1349.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Maline<\/h3>\n\n\n\n<p>Poseben okus <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/liofilizirane-maline-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>malin<\/strong><\/a> (<em>Rubus idaeus<\/em>) je preprosto nenadomestljiv. Ste vedeli, da so jih v srednjem veku uporabljali tudi za barvanje obla\u010dil? Danes se verjetno ne bi mogli izmuzniti s tem, zato pa raje uporabljamo maline za ustvarjanje mamljivih jedi. Morda se vam zdi, da obstaja le ena vrsta malin, vendar to ni res. Dejansko <strong>obstaja do 200 razli\u010dnih sort,<\/strong> ki se razlikujejo po velikosti in barvi. To vam omogo\u010da da z njimi enostavno eksperimentirate. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi malin<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Imajo u\u010dinek na zdravje srca in lahko <strong>pozitivno vplivajo<\/strong> na <strong>visok krvni tlak.<\/strong><\/li>\n\n\n\n<li>Zaradi <strong>polifenolov <\/strong>imajo <strong>protivnetne, antioksidativne in analgeti\u010dne u\u010dinke.<\/strong><\/li>\n\n\n\n<li>Prav tako lahko pomagajo <strong>za\u0161\u010dititi ko\u017eo pred UVB \u017earki.&nbsp;<\/strong><\/li>\n\n\n\n<li>Zahvaljujo\u010d antioksidantom in vitaminom lahko <strong>pozitivno vplivajo na delovanje mo\u017eganov.&nbsp;<\/strong><\/li>\n\n\n\n<li>Do neke mere pomagajo <strong>prepre\u010devati razvoj dolo\u010denih vrst raka.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Osebe z diabetesom bodo vesele, da pripomorejo k <strong>uravnavanju ravni glikemije.<\/strong><\/li>\n\n\n\n<li>Uporabljajo se proti staranju.<\/li>\n\n\n\n<li>Obenem vam lahko pomagajo<strong> nadzorovati telesno te\u017eo.&nbsp;<\/strong><\/li>\n\n\n\n<li>U\u010dinek imajo tudi na zdravje o\u010di &#8211; <strong>pomagajo pri prepre\u010devanju degeneracije rumene pege<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [21\u201326][235]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebujejo maline?<\/h4>\n\n\n\n<p>Maline so znane predvsem po vsebnosti <strong>vitamina C in mangana.<\/strong> Vendar vsebujejo tudi <strong>vitamin B, kalij, antioksidante, kot so polifenoli (resveratrol), <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lutein<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/likopen-gymbeam.html\" class=\"ek-link\"><strong>likopen<\/strong><\/a><strong> in zeaksantin.<\/strong> In tudi priljubljenih <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/malinovi-ketoni-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>malinovih ketonov<\/strong><\/a> ne manjka. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][27]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti malin<\/h4>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,65 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z malinami in kako jih vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-malinov-tiramisu-v-kozarcu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tiramisu s malinami v kozarcu<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-sladoled-iz-skute-in-malin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">skutin sladoled z malinami<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-sladki-kuskus-z-makom-in-malinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sladki kuskus s makom in malinami<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-carski-prazenec-smorn-z-malinami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">carski pra\u017eenec z malinami<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-puhasti-mafini-s-cokolado-in-malinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">so\u010dni mafini z okusom \u010dokolade in malin<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-skutin-cheesecake-z-malinami-brez-peke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cheesecake s malinami brez peke<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-francoski-toast-s-quark-sirom-in-malinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">francoski toast s skuto in malinami<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/sveze-cicerikino-pecivo-z-malinami-in-cokolado\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sve\u017ee \u010di\u010dirikino pecivo <\/a><a href=\"https:\/\/gymbeam.si\/blog\/sveze-cicerikino-pecivo-z-malinami-in-cokolado\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/sveze-cicerikino-pecivo-z-malinami-in-cokolado\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> malinami in \u010dokolado<\/a><\/li>\n\n\n\n<li><a href=\"http:\/\/peceni-cokoladni-ameriski-krofi-z-malinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u010deni \u010dokoladni krofi z malinami<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-mandljevi-kvadratki-s-puhasto-malinovo-kremo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veganske mandljeve rezine s puhasto kremo iz malin<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinski-puding-s-chia-semeni-in-malinami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinski puding s chia semeni in malinami<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Jagode<\/h3>\n\n\n\n<p>So\u010dne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/liofilizirane-jagode-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>jagode<\/strong><\/a> (<em>Fragaria vesca<\/em>) so nujni del poletja, saj jih lahko vklju\u010dimo v \u0161tevilne osve\u017eujo\u010de recepte. Morda boste presene\u010deni nad dejstvom, da so jagode <strong>v isti dru\u017eini in podskupini kot ro\u017ee.<\/strong> Z lai\u010dnega vidika se ti dve na videz razli\u010dni rastlini zdita povezani po svojem o\u010darljivem vonju in privla\u010dni barvi. Vendar pa ju ne dojemajo vsi tako; obstaja celo fobija pred jagodami, imenovana fragariaphobia. Upamo, da je nima nih\u010de od vas in lahko jagode veselo vklju\u010dite v jedilnik.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi jagod<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jagode lahko <strong>bla\u017eijo vnetja pri debelih ljudeh z osteoartritisom in izbolj\u0161ajo njihovo kakovost \u017eivljenja.<\/strong><\/li>\n\n\n\n<li>Pripomorejo k <strong>prepre\u010devanju sr\u010dno-\u017eilnih bolezni.<\/strong><\/li>\n\n\n\n<li>Do neke mere lahko pomagajo <strong>prepre\u010devati razvoj raka.<\/strong><\/li>\n\n\n\n<li>Krepijo zdravje srca.<\/li>\n\n\n\n<li>Vzdr\u017eujejo stabilne ravni sladkorja v krvi. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17\u201319]<\/mark>&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebujejo jagode?<\/h4>\n\n\n\n<p>Jagode so znane po visoki vsebnosti <strong>vitamina C.<\/strong> Poleg tega vsebujejo tudi <strong>vitamin B9, mangan, kalij in ve\u010d kot 25 razli\u010dnih koristnih antocianinov.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti jagod<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,68 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,64 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,22 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z jagodami in kako jih vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-nezna-torta-z-jagodno-kremo-ki-ima-le-91-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ne\u017ena torta z jagodno kremo<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-jagodna-mini-skutina-torta-brez-peke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mini jagodna torta brez peke<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-enostavna-jagodna-torta-iz-ovsene-moke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">enostavna jagodna torta iz ovsene moke<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-puhaste-jagodno-beljakovinske-roladice-s-kokosom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">puhaste jagodno-beljakovinske roladice s kokosom<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-biskvitna-torta-s-kremo-iz-skute-in-jagodami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">biskvitna torta s kremo iz skute in jagod<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaci-jagodni-sladoled-z-banano\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">doma\u010di jagodni sladoled z<\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaci-jagodni-sladoled-z-banano\/\" class=\"ek-link\"> banano<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-vanilijevi-kolacki-cupcakes-z-jagodami-in-smetano\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vanilijevi cupcakes s smetano in jagodami<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaca-jagodna-marmelada-s-chia-semeni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doma\u010da jagodna marmelada s chia semeni<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-presne-oresckaste-kroglice-z-jagodami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">presne ore\u0161\u010dkaste kroglice z jagodami<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaca-jagodna-marmelada-s-chia-semeni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doma\u010da jagodna marmelada s chia semeni<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181126.357.png\" alt=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky obsahuj\u00ed jahody?\" class=\"wp-image-522921\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Acai<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-acai-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Acai<\/strong><\/a> (<em>Euterpe oleracea<\/em>) spada med super\u017eivila, ki so <strong>polna \u0161tevilnih prehransko koristnih snovi. <\/strong>Vsebujejo ve\u010d antioksidantov kot borovnice. Najbolj koncentrirano obliko teh sade\u017eev&nbsp;dobite v <strong><a aria-label=\"prahu,  (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-acai-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prahu, <\/a><\/strong>ki ga lahko dodate k svojim obrokom. Ta okusen sade\u017e, podoben borovnicam, je v nekaterih dr\u017eavah te\u017eje najti. Vendar pa veljajo za<strong> sadje dolgo\u017eivosti,<\/strong> zato njihovih sposobnosti nikakor ne smete podcenjevati. Lahko jih u\u017eivate v kateri koli obliki.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi acai jagod<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Koristne so za mo\u017egane in zdi se, da pomagajo pri za\u0161\u010diti pred razli\u010dnimi boleznimi, kot sta Alzheimerjeva bolezen in Parkinsonova bolezen.<\/li>\n\n\n\n<li>Pomagajo <strong>zni\u017eati raven holesterola.<\/strong><\/li>\n\n\n\n<li>Lahko <strong>zmanj\u0161ajo tveganje za razvoj raka na \u010drevesju.<\/strong><\/li>\n\n\n\n<li>Pomagajo stimulirati <strong>imunsko funkcijo.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[28\u201331]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje acai?<\/h4>\n\n\n\n<p>V acai jagodah lahko najdete <strong>antioksidante<\/strong> (antocianine, proantocianidine in polifenole). Vendar jim prav tako ne manjka <strong>kalcija in vitamina A.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti acai<\/h4>\n\n\n\n<p>Vrednosti se nana\u0161ajo na 100 g prahu acai jagod.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">534 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">44,5 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">32,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z acai jagodami in kako jih vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kokosove-kroglice-oblite-s-cokolado\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kokosove-kroglice-oblite-s-cokolado\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">okosove kroglice oblite s \u010dokolado<\/a><\/li>\n\n\n\n<li>smoothie<\/li>\n\n\n\n<li>jutranja ka\u0161a<\/li>\n\n\n\n<li>sladice<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kateri drugi sade\u017ei so \u0161e super\u017eivila?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Robide<\/strong> (<em>Rubus fruticosus<\/em>) so bogate s <strong>kalijem, manganom,<\/strong> magnezijem <strong>in vitamini C, E in K.<\/strong> Vsekakor jim ne manjka niti flavonoidov. Zahvaljujo\u010d svoji sestavi lahko <strong>zmanj\u0161ajo tveganje za rakava obolenja<\/strong> in pomagajo prepre\u010devati vnetja dlesni.<\/li>\n\n\n\n<li><strong>Avokado<\/strong> (<em>Persea americana<\/em>) je sade\u017e, vendar velja za dober vir zdravih ma\u0161\u010dob. Poleg tega <strong>vsebuje tudi vitamine C, E, K, B9, B3, magnezij, kalij in baker.<\/strong> Koristen je za ljudi s sladkorno boleznijo, ki posku\u0161ajo uravnavati ravni sladkorja v krvi. Prav tako pomaga zni\u017eevati raven holesterola.<\/li>\n\n\n\n<li><strong>Perujsko vol\u010dje jabolko ali fizalis<\/strong> (<em>Physalis peruviana<\/em>) je sade\u017e, bogat s kalcijem, \u017eelezom, natrijem, vitaminom C, vitaminom A in \u0161tevilnimi antioksidanti. Lahko <strong>krepi imunost<\/strong> ali <strong>pomaga prebavnemu sistemu.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[32\u201334]<\/mark><\/li>\n<\/ul>\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=\"6386,36625,41938,44743,46111,46912\" ><\/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<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zelenjava\"><\/span>Zelenjava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><br><strong>Zelenjavo,<\/strong> tako kot sadje, lahko u\u017eivamo v razli\u010dnih oblikah. Nekateri imajo raje sve\u017eo, drugi zamrznjeno ali sterilizirano. Ne glede na to, kateri vrsti dajete prednost, je idealno, da <strong>vklju\u010dite \u017eivila razli\u010dnih barv,<\/strong> da boste zelenjavo kar najbolje izkoristili. Zelenjava ima <a aria-label=\"\u0161tevilne prednosti (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161tevilne prednosti<\/a>, zato jo boste po branju o njej zagotovo \u017eeleli vklju\u010diti v svojo prehrano v ve\u010dji koli\u010dini.<\/p>\n\n\n\n<p><br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">V tem poglavju boste izvedeli ve\u010d o teh super\u017eivilih:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#brokoli\" style=\"border-radius:0px\">Brokoli<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#rdeca-pesa\" style=\"border-radius:0px\">Rde\u010da pesa<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#fermentirana-zelenjava\" style=\"border-radius:0px\">Fermentirana zelenjava<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#temno-listnata-zelenjava\" style=\"border-radius:0px\">Temno listnata zelenjava<\/a><\/div>\n<\/div>\n<\/div>\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\">1. Brokoli<\/h3>\n\n\n\n<p>Vsi poznamo <strong>brokoli<\/strong> (<em>Brassica oleracea<\/em>). Vendar pa morda ne veste vsi, da njegovo ime najverjetneje izvira iz italijanske besede broccolo, ki se ohlapno prevaja kot cveto\u010di vrh zelja. Najbolje uspeva spomladi in jeseni, zato je popoln za tople pe\u010dene jedi ali juhe pozimi. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[35]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Prednosti brokolija<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lahko pomaga ljudem s sladkorno boleznijo<strong> ohranjati stabilno raven krvnega sladkorja.<\/strong><\/li>\n\n\n\n<li>Pozitivno vpliva na delovanje<strong> srca in celotnega sr\u010dno-\u017eilnega sistema.<\/strong><\/li>\n\n\n\n<li>Pozitivno vpliva na zdravje o\u010di.<\/li>\n\n\n\n<li>Prav tako je koristen pri<strong> prepre\u010devanju razvoja raka.<\/strong><\/li>\n\n\n\n<li>Pomaga za\u0161\u010dititi celice pred<strong> oksidativnim stresom.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[36\u201339]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje brokoli?<\/h4>\n\n\n\n<p>Brokoli je \u0161e posebej bogat z<strong> vitaminom C in vitaminom K. <\/strong>Vendar vsebuje tudi folno kislino, kalij, magnezij, fosfor, \u017eelezo in ve\u010d antioksidantov, kot je<strong> sulforafan.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][40]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti brokolija<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">534 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">44,5 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">32,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z brokolijem in kako ga vklju\u010diti v svojo dieto?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-seitan-z-rezanci-in-brokolijem-v-azijski-omaki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Seitan z brokolijem v azijski v omaki<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ocvrtki-iz-cvetace-in-brokolija\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ocvrtki iz cveta\u010de in brokolija<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-italijanska-fritata-s-sladkim-krompirjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Italijanska fritata s sladkim krompirjem<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-sladki-krompir-s-tofujem-in-prelivom-iz-indijskih-oresckov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sladki krompir s tofujem s prelivom iz indijskih ore\u0161\u010dkov<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"is-style-default\"><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-1124x749.jpg\" alt=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky obsahuje brokolice?\" class=\"wp-image-522937\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Rde\u010da pesa<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-rdeca-pesa-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rde\u010da pesa<\/strong><\/a> (<em>Beta vulgaris<\/em>) je super\u017eivilo, ki lahko popolno obarva katero koli jed. V antiki je bila celo obravnavana kot <strong>afrodiziak,<\/strong> kar je dodalo k njeni priljubljenosti. In ni \u010dudno, saj vsebuje nitrate, ki vplivajo na tvorbo du\u0161ikovega oksida. Ti nato vplivajo na pretok krvi, kar lahko, na primer, pozitivno vpliva na erekcije. V nekaterih kulturah so celo verjeli, da se bosta mo\u0161ki in \u017eenska zaljubila, \u010de bosta pojedla isto peso. Poleg tega je rde\u010da pesa tudi odli\u010den pedvadbeni stimulans za podporo pri \u0161portni zmogljivosti. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[41]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi rde\u010de pese<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozitivno vpliva na imunost.<\/strong><\/li>\n\n\n\n<li>Lahko ima pozitiven u\u010dinek na<strong> atletsko zmogljivost <\/strong>zaradi visoke vsebnosti nitratov.<\/li>\n\n\n\n<li>Lahko pomaga <strong>zni\u017eati visok krvni pritisk.<\/strong><\/li>\n\n\n\n<li>Pomaga pri <strong>boju proti vnetju.<\/strong><\/li>\n\n\n\n<li>Koristna je za zdravje mo\u017eganov.<\/li>\n\n\n\n<li>Pomaga <strong>za\u0161\u010dititi celice pred okisdativnim stresom.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[42\u201347]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje rde\u010da pesa?<\/h4>\n\n\n\n<p>Rde\u010da pesa vsebuje veliko koristnih snovi, med drugim <strong>folno kislino, \u017eelezo, mangan, kalij, vitamin C in vitamin A.<\/strong> Prav tako vsebuje nitrate in pigment betanin, koristen antioksidant. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][48]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti rde\u010de pese<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">41 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,76 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,61 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,17 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj pripraviti z rde\u010do peso in kako jo vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-solata-iz-rdece-pese-in-jabolk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Solata iz rde\u010de pese in jabolk<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-dip-iz-rdece-pese-s-quark-sirom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Dip iz rde\u010de pese s quark sirom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-humus-s-ciceriko-in-rdeco-peso\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Humus s \u010di\u010deriko in rde\u010do peso<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cokoladni-brownie-z-rdeco-peso\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010cokoladni browniji z rde\u010do peso<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-browniji-iz-rdece-pese-z-glazuro-iz-kremnega-sira\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Browniji iz rde\u010de pese z glazuro iz kremnega sira<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-torta-rdeci-zamet-s-kremnim-polnilom-iz-skute\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Torta rde\u010di \u017eamet s kremnim polnilom<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Fermentirana zelenjava<\/h3>\n\n\n\n<p>Priprava fermentirane zelenjave je odli\u010den na\u010din, kako izkoristiti najve\u010d iz sestavin, ki jih uporabljate. Med tem postopkom se <strong>sladkorji in \u0161krob v zelenjavi razgradijo<\/strong>, s pomo\u010djo bakterij in kvasovk, v alkohol in kisline. Poleg tega se razmno\u017eujejo zdravju koristne bakterije, znane kot <strong>probiotiki. Tako so fermentirane zelenjave \u0161e posebej cenjene za va\u0161 mikrobiom.<\/strong> Najpogostej\u0161i primer je fermentirano zelje ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kimci-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>korejski kimchi<\/strong><\/a>, vendar lahko fermentirate skoraj vsako zelenjavo.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[49]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi fermantirane zelenjave<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Koristijo va\u0161i prebavi, saj so pomemben<strong> vir probiotikov in prebiotikov.<\/strong><\/li>\n\n\n\n<li><strong>Spodbujajo rast in sestavo \u010drevesnih bakterij &#8211; mikrobiom (\u010drevesna mikroflora).<\/strong><\/li>\n\n\n\n<li><strong>La\u017eje so prebavljive<\/strong> kot surova zelenjava. To je zato, ker se med <strong>fermentacijo deloma razgradi<\/strong> (&#8220;predprebavi&#8221;).<\/li>\n\n\n\n<li>Odvisno od vrste uporabljene zelenjave, lahko ra\u010dunate tudi na druge koristi, ki jih zelenjava ponavadi ima (borba proti oksidativnemu stresu, podpora imunskemu sistemu, kardiovaskularnemu sistemu itd.) <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[50]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje fermentirana zelenjava?<\/h4>\n\n\n\n<p>Fermentirana zelenjava se pona\u0161a s posebej <strong>visoko vsebnostjo probiotikov in prebiotikov.<\/strong> Poleg tega vsebuje tudi \u0161tevilne vitamine in minerale, odvisno od tega, katero vrsto uporabljate.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Hranilne vrednosti fermentirane zelenjave<\/h4>\n\n\n\n<p>Hranilna vrednost fermentirane zelenjave se bo razlikovala glede na to, katero zelenjavo uporabljate. \u010ce \u017eelite poznati specifi\u010dno hranilno vrednost va\u0161e me\u0161anice, priporo\u010damo, da poi\u0161\u010dete<strong> natan\u010dno hranilno vrednost vsake zelenjave in izra\u010dunate njeno hranilno vrednost. Po fermentaciji <\/strong>se ne bo bistveno razlikovala.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite s fermentirano zelenjavo in kako jo lahko vklju\u010dite v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dodajte jo v solato ali jih uporabite kot prilogo k glavni jedi<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-1124x749.jpg\" alt=\"Co si z fermentovan\u00e9 zeleniny p\u0159ipravit a jak ji zakomponovat do j\u00eddeln\u00ed\u010dku\" class=\"wp-image-522953\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Temno listnata zelenjava<\/h3>\n\n\n\n<p>Ta kategorija vklju\u010duje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-spinaca-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0161pina\u010do<\/strong><\/a><strong>, blitvo, ohrovt, repo, rukolo, zelje in druge zelene rastline, ki imajo nedvomno pozitiven vpliv na zdravje.<\/strong> Razlikujejo se po barvi, zato lahko izbirate med ve\u010d odtenki zelene. Poleg tega imajo razli\u010den okus in obliko. Zaradi tega bo vsak na\u0161el tisto, ki mu najbolj ustreza za dolo\u010deno jed.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi temno listnate zelenjave<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pomaga <strong>zmanj\u0161ati oksidativni stres.<\/strong><\/li>\n\n\n\n<li>Ima pozitiven vpliv na <strong>imunski sistem.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Podpira zdravo prebavo.<\/strong><\/li>\n\n\n\n<li>Koristna je tudi za<strong> zdravje srca.<\/strong><\/li>\n\n\n\n<li>Ima pozitiven <strong>u\u010dinek na kognitivne funkcije.<\/strong><\/li>\n\n\n\n<li>Vzdr\u017euje normalno raven sladkorja v krvi. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[51\u201353]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje temno listnata zelenjava?<\/h4>\n\n\n\n<p>Listnata zelenjava je obi\u010dajno bogata z<strong> vitamini, minerali in antioksidanti, kot so fenoli, flavonoidi in karotenoidi.<\/strong> \u0160e ena prednost je visok dele\u017e vlaknin in nizka vsebnost kalorij. Zato je to odli\u010dna izbira ne le za huj\u0161anje, ampak tudi kot obi\u010dajen del zdravega na\u010dina \u017eivljenja. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti \u0161pina\u010de<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,43 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,86 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,39 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti ohrovta<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,92 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,49 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti rukole<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,58 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,66 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite s temno listnato zelenjavo in kako jo vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-testenine-s-piscancem-in-spinaco-v-smetanovi-omaki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Testenine s pi\u0161\u010dancem in \u0161pina\u010do v smetanovi omaki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-gobovi-polpeti-z-mlado-spinaco\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Gobovi polpeti z mlado \u0161pina\u010do<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-spinacna-omleta-polnjena-z-gobami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160pina\u010dna omleta z gobami<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-spinacni-quiche-slana-francoska-pita\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160pina\u010dni quiche-slana francoska pita<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-bucni-njoki-s-tofujem-in-spinaco\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bu\u010dni njoki s tofujem in \u0161pina\u010do<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-bucni-quiche-s-spinaco-in-mocarelo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bu\u010dni quiche s \u0161pina\u010do in mocarelo<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slane-spinacne-palacinke-napolnjene-z-ricootto-in-lososom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Slane \u0161pina\u010dne pala\u010dinke polnjene z ricotto<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/recept-za-fitnes-slani-spinacni-vaflji-z-dimljenim-lososom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vaflji s \u0161pina\u010do in dimljenim lososom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slane-palacinke-iz-korenja-in-spinace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pala\u010dinke iz korenja in \u0161pina\u010de<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zdrav-quiche-francoska-slana-pita\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zdrav quiche-francoska slana pita<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-lahka-solata-iz-kvinoje-v-kozarcu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Lahka solata iz kvinoje v kozarcu<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pica-iz-cvetace-s-prsutom-in-mocarelo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pica iz cveta\u010de s pr\u0161utom in mocarelo<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-1124x749.jpg\" alt=\"Co si z tmav\u00e9 listov\u00e9 zeleniny p\u0159ipravit a jak ji zakomponovat do j\u00eddeln\u00ed\u010dku\" class=\"wp-image-522969\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zelena_superzivila\"><\/span>Zelena super\u017eivila<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hrana iz te kategorije je bila v zadnjih letih zelo priljubljena. Obi\u010dajno je na voljo v koncentrirani obliki prahu, kar omogo\u010da enostavno u\u017eivanje. Dodate jih lahko skoraj vsaki jedi ali pija\u010di in izkoristite \u0161irok spekter koristi. Tako kot zelena listnata zelenjava, tudi ta super\u017eivila vsebujejo koristni klorofil.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">V tem razdelku boste izvedeli ve\u010d o teh super\u017eivilih:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#matcha\" style=\"border-radius:0px\">Matcha<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#chlorella\" style=\"border-radius:0px\">Klorela<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#spirulina\" style=\"border-radius:0px\">Spirulina<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#zeleni-jecmen\" style=\"border-radius:0px\">Zeleni je\u010dmen<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#psenicna-trava\" style=\"border-radius:0px\">P\u0161eni\u010dna trava<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Matcha<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-matcha-v-prahu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Matcha <\/strong><\/a>(<em>Camellia sinensis<\/em>) je vrsta <strong>zelenega \u010daja,<\/strong> ki se je k nam raz\u0161iril iz Japonske. Tam so ga v preteklosti uporabljali kot pomo\u010d pri meditaciji. Lahko je ohranjal mirnost \u010dloveka, a hkrati poskrbel za stanje <strong>maksimalne koncentracije.<\/strong> Samuraji so prav tako pili matcho pred pomembnimi bitkami. Seveda lahko <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/matcha-caj-kateri-so-njegovi-ucinki-in-kaj-morate-vedeti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>izkoristite dobrote tega japonskega \u010daja tudi, \u010de ni bitke pred vami<\/strong><\/a><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/matcha-caj-kateri-so-njegovi-ucinki-in-kaj-morate-vedeti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">.<\/a> <\/strong>Med napornim dnevom je odli\u010den pomo\u010dnik za soo\u010danje z vsemi izzivi.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[54]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi matche<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Spodbuja telo, zahvaljujo\u010d <\/strong><a href=\"https:\/\/gymbeam.si\/l-teanin-gymbeam.html\" target=\"_blank\" aria-label=\"l-teaninu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l-teaninu<\/a><strong> <\/strong>pa ni nenadnih nihanj energije, kot se to zgodi pri kofeinu.<\/li>\n\n\n\n<li><strong>Podpira kognitivne funkcije.<\/strong><\/li>\n\n\n\n<li>Zahvaljujo\u010d katehinom (\u0161e posebej epigalokatehin galatu &#8211; EGCG), ki delujejo kot mo\u010dni antioksidanti, <strong>pomaga za\u0161\u010dititi celice pred oksidativnim stresom.<\/strong><\/li>\n\n\n\n<li>Povezujejo ga tudi z<strong> <\/strong>ni\u017ejim tveganjem<strong> za razvoj raka.<\/strong><\/li>\n\n\n\n<li>Pozitiven u\u010dinek na <strong>zdravje jeter.<\/strong><\/li>\n\n\n\n<li>Je protivneten in ima pozitiven u\u010dinek <strong>na kakovost ko\u017ee.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[55\u201357]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje matcha?<\/h4>\n\n\n\n<p><strong>Matcha <\/strong>je bogat s kofeinom, zahvaljujo\u010d \u010demur ga mnogi uporabljajo kot alternativo kavi. Vendar <strong>vsebuje tudi antioksidante, kot so fenolne spojine, rutin in kvercetin. Poleg tega vsebuje tudi soliden dele\u017e L-teanina, <\/strong>klorofila (zelena pigment), \u010dajne katehine in vitamin C. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][58]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti matche<\/h4>\n\n\n\n<p>Vrednosti temeljijo na prahu matcha iz zelenega \u010daja.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">305 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,2 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">29,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z matcho in kako jo vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-socni-matcha-kolacki-cupcakes-z-glazuro-iz-skute\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Matcha cupcakes z glazuro iz skute<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-brezalkoholni-osvezilni-poletni-napitki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Brezalkoholni osve\u017eilni napitki iz matche<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/najboljsi-recepti-za-chia-puding\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Najbolj\u0161i chia pudingi<\/a><\/li>\n\n\n\n<li>Lahko jo dodate v ka\u0161e, smoothije in druge jedi ter napitke.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Klorela<\/h3>\n\n\n\n<p><strong><a aria-label=\"Klorela  (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-klorela-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Klorela <\/a><\/strong>(<em>Chlorella vulgaris<\/em>) je mikroskopska alga, ki ne izstopa po svoji velikosti, vendar bi zaradi svoje koristne hranilne vsebnosti zlahka prekosila katerokoli od svojih tekmic. Raste po vsem svetu v sladki vodi. Najpogosteje se uporablja v<strong> koncentrirani obliki prahu ali <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/chlorella-sladkovodna-alga-in-njeni-ucinki-na-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tablet<\/strong><\/a>, zaradi \u010desar se<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-chlorella-500mg-500-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>njene koristi<\/strong><\/a> zlahka izkoristijo.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[59]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi klorele<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ima pozitiven u\u010dinek na imunost.<\/strong><\/li>\n\n\n\n<li>Znana je tudi po <strong>antioksidativnih <\/strong>u\u010dinkih.<\/li>\n\n\n\n<li>Ljudem z diabetesom pomaga ohranjati normalno raven sladkorja v krvi.&nbsp;<\/li>\n\n\n\n<li><strong>Izbolj\u0161a ravni holesterola.<\/strong><\/li>\n\n\n\n<li>Koristi <strong>zdravju<\/strong> <strong>o\u010di.&nbsp;<\/strong><\/li>\n\n\n\n<li>Pozitivno <strong>vpliva na zdravje<\/strong> <strong>jeter<\/strong>.<\/li>\n\n\n\n<li>Sodeluje v <strong>naravnem procesu detoksifikacije telesa.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[59\u201360]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje klorela?<\/h4>\n\n\n\n<p>Klorela je znana po visoki vsebnosti vitaminov <strong>C, D, B2, B3, B12 in \u017eeleza.<\/strong> Vendar pa vsebuje tudi klorofil,<strong> antioksidante, beljakovine, vlaknine in omega-3 ma\u0161\u010dobne kisline.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][61]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti klorele<\/h4>\n\n\n\n<p>Vrednosti temeljijo na kloreli v prahu.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">343 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">61 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,3 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite s chlorello in kako jo vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>razne ka\u0161e z dodatkom klorele<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-brezglutenska-veganska-zemljica-s-chlorello\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">brezglutenska veganska \u017eemljica s klorelo<\/a><\/li>\n\n\n\n<li>smoothiji<\/li>\n\n\n\n<li>lahko jo dodamo tudi razli\u010dnim testom, kar bo poleg hranilnih snovi poskrbelo tudi za zanimivo barvo<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/image.png\" alt=\"\" class=\"wp-image-572333\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/image.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/image-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Spirulina<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-spirulina-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spirulina<\/strong> <\/a>(<em>Arthrospira platensis<\/em>) je ena izmed alg, ki postaja vse bolj priljubljena v svetu zdrave prehrane. Ima <strong>modro-zeleno barvo<\/strong> in jo lahko najdemo v razli\u010dnih vrstah vode. \u010ce jo \u017eelite vklju\u010diti v svojo prehrano, bo najla\u017eji na\u010din, da pose\u017eete po <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-spirulina-500-mg-500-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tabletah <\/strong><\/a>ali prahu. Stoletja se je uporabljala za zdravljenje razli\u010dnih bolezni ali za izbolj\u0161anje \u0161portne vzdr\u017eljivosti. Vendar pa obstaja \u0161e veliko drugih razlogov in koristi za redno vklju\u010ditev v va\u0161o prehrano.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[62]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi spiruline<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uporablja se pri zdravljenju <strong>anemije.<\/strong><\/li>\n\n\n\n<li>Lahko podpira va\u0161 <strong>obrambni mehanizem.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Deluje kot <strong>u\u010dinkovit antioksidant.<\/strong><\/li>\n\n\n\n<li>Koristna je za <strong>zdravje jeter<\/strong> in lahko pomaga <strong>zmanj\u0161ati tveganje za vnetje jeter.<\/strong><\/li>\n\n\n\n<li>Pomaga vzdr\u017eevati optimalne ravni holesterola.<strong>&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Pomaga zni\u017eevati krvni tlak <\/strong>pri osebah s hipertenzijo.<\/li>\n\n\n\n<li><strong>Ima pozitiven vpliv na porabo kisika<\/strong> med vzdr\u017eljivostnimi \u0161porti, kar lahko<strong> vodi do bolj\u0161ih rezultatov. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[63\u201368]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje spirulina?<\/h4>\n\n\n\n<p>Spirulina je pomembna zaradi visoke vsebnosti beljakovin,<strong> vitaminov B1, B2, B3, B6, B12, joda, bakra, \u017eeleza in razli\u010dnih antioksidantov<\/strong> (fikocianin in zeaksantin). Zato ima nedvomno pozitiven vpliv na va\u0161e zdravje. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][69\u201370]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti spiruline<\/h4>\n\n\n\n<p>Vrednosti temeljijo na prahu spiruline.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">290 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">57,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,7 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite s spirulino in kako jo vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smoothieje<\/li>\n\n\n\n<li>ka\u0161e<\/li>\n\n\n\n<li>kreme, sladko testo<\/li>\n\n\n\n<li>pija\u010de<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zeleni je\u010dmen<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-zeleni-jecmen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zeleni je\u010dmen<\/strong> <\/a>(<em>Hordeum vulgare<\/em>) je na splo\u0161no eden najpomembnej\u0161ih \u017eit na svetu. Ko govorimo o zelenem je\u010dmenu, mislimo na je\u010dmenovo travo, ki je mlada rastlina je\u010dmena. \u010ce <strong>\u017eelite izkoristiti njegove prednosti v najve\u010dji meri<\/strong>, priporo\u010damo izbiro koncentrirane oblike v prahu ali tabletah.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi zelenega je\u010dmena<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lahko pozitivno vpliva na <strong>kognitivne funkcije,<\/strong> uvr\u0161\u010damo pa ga tudi med <strong>nootropike.<\/strong><\/li>\n\n\n\n<li>Zahvaljujo\u010d vsebnosti<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/gaba-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gama-aminobutirne kisline (GABA)<\/strong> <\/a>lahko pomaga <strong>umiriti misli in izbolj\u0161ati spanec.<\/strong><\/li>\n\n\n\n<li>Lahko <strong>spodbuja imunsko funkcijo.<\/strong><\/li>\n\n\n\n<li>Prispeva k <strong>splo\u0161nemu zdravju in dobremu po\u010dutju.<\/strong><\/li>\n\n\n\n<li>Deluje kot <strong>antioksidant,<\/strong> \u0161\u010diti celice <strong>pred oksidativnim stresom.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[71]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje je\u010dmen?<\/h4>\n\n\n\n<p>Zeleni je\u010dmen je \u0161e posebej bogat s<strong> proteini, vitaminom A, vitaminom B2, \u017eelezom, kalijem in magnezijem.<\/strong> Vendar pa vsebuje tudi<strong> klorofil, GABA in antioksidante, kot so polifenoli, vklju\u010dno s flavonoidi.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti zelenega je\u010dmena<\/h4>\n\n\n\n<p>Vrednosti temeljijo na zelenem je\u010dmenu v prahu.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">277 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">43 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z je\u010dmenom in kako ga vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smoothieje<\/li>\n\n\n\n<li>ka\u0161o<\/li>\n\n\n\n<li>testo<\/li>\n\n\n\n<li>pija\u010de<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/image-1.png\" alt=\"\" class=\"wp-image-572448\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/image-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/image-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. P\u0161eni\u010dna trava<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-psenicna-trava-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>P\u0161eni\u010dna trava<\/strong><\/a> (<em>Triticum aestivum<\/em>) je ena od rastlin, ki imajo lepo zeleno barvo zaradi klorofila. Zato jo nekateri imenujejo zelena kri. Kljub temu pa ima strukturo, ki spominja na slamo. \u017de mnogo let ima pomembno vlogo, \u0161e posebej v holisti\u010dni medicini, saj naj bi imela \u0161tevilne <strong>pozitivne u\u010dinke na zdravje.<\/strong> Za tiste, ki \u017eelijo izkoristiti njen potencial v najve\u010dji meri, je najla\u017eje, da jo zau\u017eijejo v koncentrirani obliki prahu, tablet ali kapsul.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi p\u0161eni\u010dne trave<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uporablja se <strong>kot del<\/strong> podpornega <strong>zdravljenja oralnega raka.<\/strong><\/li>\n\n\n\n<li>Pomaga pri boju z oku\u017ebami in prepre\u010duje njihovo \u0161iritev.<\/li>\n\n\n\n<li>Povezuje se z <strong>ni\u017ejim tveganjem za razvoj sladkorne bolezni tipa 2.<\/strong><\/li>\n\n\n\n<li>Ljudje, ki imajo te\u017eave s kardiovaskularnim sistemom, imajo lahko prav tako koristi od njene uporabe. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[72\u201374]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje p\u0161eni\u010dna trava?<\/h4>\n\n\n\n<p>P\u0161eni\u010dna trava je bogata z <strong>vitaminom C, vitaminom E, koristnim pigmentom klorofilom, flavonoidi<\/strong> in drugimi <strong>antioksidanti.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][75\u201376]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti p\u0161eni\u010dne trave<\/h4>\n\n\n\n<p>Vrednosti temeljijo na prahu p\u0161eni\u010dne trave.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">248 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">18,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">52,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite s p\u0161eni\u010dno travo in kako jo vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smoothieje<\/li>\n\n\n\n<li>ka\u0161e<\/li>\n\n\n\n<li>testo<\/li>\n\n\n\n<li>pija\u010de<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\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=\"6386,36625,41938,44743,46111,46912\" ><\/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<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Orescki\"><\/span>Ore\u0161\u010dki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ore\u0161\u010dki<\/strong><\/a> so v osnovi sade\u017ei v lupini. Razlikujejo se po okusu, obliki in barvi. Njihova velika prednost je, da jih lahko u\u017eivamo tako sladke kot slane, zato jih lahko enostavno vklju\u010dimo v razli\u010dne recepte. Slabost je v tem, da so ore\u0161\u010dki eden <strong>najpogostej\u0161ih alergenov, zato je potrebna previdnost pri preizku\u0161anju novih vrst.<\/strong> Vendar pa imajo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kateri-orescki-so-najbolj-hranljivi-in-kaksne-koristi-imajo-za-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0161tevilne koristi<\/strong><\/a><strong>, <\/strong>zato bi jih zagotovo morali posku\u0161ati redno vklju\u010devati v prehrano, kolikor je le mogo\u010de. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[77]<\/mark><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">V tem delu boste izvedeli nekaj o teh super\u017eivilih:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mandlji\" style=\"border-radius:0px\">Mandlji<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#orehi\" style=\"border-radius:0px\">Orehi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#indijski-orescki\" style=\"border-radius:0px\">Indijski ore\u0161\u010dki<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#drugi-orescki\" style=\"border-radius:0px\">Drugi ore\u0161\u010dki<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Mandlji&nbsp;<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mandlji<\/strong><\/a> (<em>Amygdalus communis<\/em>) so semena sadnega drevesa, znanega kot mandljevec. Obstaja ve\u010d kot 30 vrst mandljev, zato se razlikujejo po velikosti, okusu in <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vsebnosti koristnih snovi<\/strong><\/a>. Lahko izbirate med sladkimi ali grenkimi okusi. Danes se uporabljajo na razli\u010dne na\u010dine, poleg samih ore\u0161\u010dkov jih <strong>lahko u\u017eivamo tudi v obliki mandljevega mleka ali<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/mandljeva-moka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> brezglutenske moke iz mandljev<\/strong><\/a><strong>.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[78\u201380]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi mandljev<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lahko <strong>zni\u017eajo <\/strong>tako<strong> raven LDL kot tudi skupnega holesterola.<\/strong><\/li>\n\n\n\n<li>Zmanj\u0161ujejo absorpcijo ogljikovih hidratov, s \u010dimer <strong>olaj\u0161ajo nihanja ravni krvnega sladkorja.<\/strong><\/li>\n\n\n\n<li>Zahvaljujo\u010d antioksidantom se lahko borijo proti oksidativnemu stresu in prostim radikalom.<\/li>\n\n\n\n<li><strong>Podpirajo kognitivne funkcije,<\/strong> kot sta spomin in pozornost. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[81\u201382]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vseboujejo mandlji?<\/h4>\n\n\n\n<p><strong>Mandlji <\/strong>so bogati z zdravimi ma\u0161\u010dobami, kot so mononenasi\u010dene ma\u0161\u010dobne kisline, zlasti oleinska kislina. Poleg tega vsebujejo tudi <strong>beljakovine in vlaknine.<\/strong> Med mikrohranili imajo zanimivo vsebnost <strong>vitamina E, folne kisline, magnezija, kalija, kalcija in \u017eeleza. Prav tako vsebujejo fitosterole, polifenole<\/strong> in druge biolo\u0161ko aktivne snovi. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[83\u201384]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti mandljev<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">597 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z mandlji in kako jih vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cokoladno-mandljevi-bozicni-piskoti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010cokoladno<\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cokoladno-mandljevi-bozicni-piskoti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&#8211;<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cokoladno-mandljevi-bozicni-piskoti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandljevi bo\u017ei\u010dni pi\u0161koti<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-makova-torta-z-marmelado-in-mandlji\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Makova torta z marmelado i<\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-makova-torta-z-marmelado-in-mandlji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-makova-torta-z-marmelado-in-mandlji\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> mandlji<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kokosove-beljakovinske-kroglice-z-mandlji-z-okusom-raffaello\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kokosove beljakovinske kroglice z mandlji<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-mandljevi-kvadratki-s-puhasto-malinovo-kremo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Veganski mandljevi kvadratki<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-mandljevi-piskoti-s-koscki-cokolade\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Veganski ma<\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-mandljevi-piskoti-s-koscki-cokolade\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-mandljevi-piskoti-s-koscki-cokolade\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dnljevi pi\u0161koti<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-sladki-velikonocni-kruh-z-medom-in-mandlji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Velikono\u010dni kruh z medom in mandlji<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mafini-z-okusom-buce-in-cheesecake-a\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandljevi mafini z okusom bu\u010de in cheesecakea<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-skutina-torta-z-marelicami-in-hrustljavimi-mandlji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Skutna torta z marelicami in mandlji<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-enostavna-pizza-brez-moke-z-mozzarello-mandlji-in-jogurtom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pica brez moke z mocarelo, mandlji in jogurtom<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Orehi&nbsp;<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Orehi<\/strong><\/a> (<em>Juglans regia<\/em>) rastejo na &#8220;kraljevskem orehu&#8221;. Imajo bogato zgodovino, ki sega v leto 7.000 pr. n. \u0161t. Celoten oreh spominja na \u010dlove\u0161ko glavo, zato so ga anti\u010dni Grki imenovali karyon (kar pomeni glava). Ta podobnost se odra\u017ea tudi znotraj oreha. Ko lupina razpade, znotraj odkrijete <strong>mesnati<\/strong> ore\u0161\u010dek, ki spominja na <strong>mo\u017egane. <\/strong>To jasno ka\u017ee, da so superhrana za ta organ. Poleg prehrambene industrije se orehi uporabljajo tudi v kozmetiki za izdelavo naravnih mil. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[85]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi orehov<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Imajo pozitiven <strong>u\u010dinek na kardiovaskularni sistem.<\/strong><\/li>\n\n\n\n<li>Pomagajo <strong>vzdr\u017eevati normalno raven holesterola.<\/strong><\/li>\n\n\n\n<li>Koristni so za <strong>mo\u017egane in \u017eiv\u010dni sistem.<\/strong><\/li>\n\n\n\n<li><strong>Pomagajo kontrolirati ob\u010dutek lakote <\/strong>in vas ohranjajo site.<\/li>\n\n\n\n<li>Imajo <strong>protivnetne lastnosti.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[86]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebujejo orehi?<\/h4>\n\n\n\n<p>Orehi so prav tako bogati z zdravimi ma\u0161\u010dobami, \u0161e posebej z <strong>ALA <\/strong>(alfa-linolensko kislino), pomembno omega-3 ma\u0161\u010dobno kislino. Poleg tega so bogati tudi s <strong>polifenoli, vklju\u010dno s flavonoidi, melatoninom in vitaminom E.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [2][87]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti orehov<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">686 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z orehi in kako jih vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-galeta-iz-hrusk-in-orehov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Galeta iz hru\u0161k in orehov<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pistacijeva-baklava-z-orehi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pistacijeva baklava z orehi<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-orehove-lunice-z-vanilijevo-kremo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Orehove lunice z vanilijevo kremo<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-maroski-piskoti-polni-sadja-in-oresckov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Maro\u0161ki pi\u0161koti s sadjem in orehi<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-puhasta-korenckova-torta-z-orehi-in-vanilijevo-kremo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koren\u010dkova torta z orehi<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-bozicni-dimnik-s-cimetom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Bo\u017ei\u010dni dimnik s cimetom<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Indijski ore\u0161\u010dki<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Indijski ore\u0161\u010dki<\/strong> <\/a>(<em>Anacardium occidentale<\/em>) izvirajo iz Brazilije, zato se bolje razvijajo v toplem podnebju. Rastejo na drevesu, ki je zanimivo zaradi svojih rumenih sade\u017eev. Morda jih poznate kot <strong>indijska jabolka.<\/strong> Na koncu samega sadja boste na\u0161li zeleno lupino, v kateri se nahaja indijski ore\u0161\u010dek. Zanimivo je, da jih ne bi smeli jesti surove. Vsebujejo <strong>strupen urushiol, <\/strong>ki ni primeren za telo in lahko dra\u017ei ko\u017eo, na primer. Zato morajo biti indijski ore\u0161\u010dki, preden pridejo v trgovino ali na va\u0161 kro\u017enik,<strong> kuhani, du\u0161eni ali pra\u017eeni, <\/strong>\u0161e preden jih olu\u0161\u010dimo. \u0160ele nato imajo<strong> \u0161tevilne koristi <\/strong>za telo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[88\u201389]&nbsp;<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi indijskih ore\u0161\u010dkov<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahvaljujo\u010d antioksidantom pomagajo pri <strong>boju proti oksidativnemu stresu <\/strong>in prostim radikalom.&nbsp;<\/li>\n\n\n\n<li><strong>Prispevajo k za\u0161\u010diti srca in krvnih \u017eil.<\/strong><\/li>\n\n\n\n<li>Koristni so za <strong>zdravje kosti<\/strong>.<\/li>\n\n\n\n<li><strong>Imajo blagodejen u\u010dinek na imunost.&nbsp;<\/strong><\/li>\n\n\n\n<li>Pomagajo pri ohranjanju <strong>dobrega vida.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[90]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebujejo indijski ore\u0161\u010dki?<\/h4>\n\n\n\n<p>Indijski ore\u0161\u010dki so bogati z <strong>antioksidanti.<\/strong> Poleg tega izstopajo po vsebnosti<strong> beljakovin, \u017eeleza, magnezija, selena, bakra, mangana, vitamina B6 in vitamina K.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][91]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti indijskih ore\u0161\u010dkov<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">581 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">26,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z indijskimi ore\u0161\u010dki in kako jih vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-sir-iz-indijskih-oresckov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Veganski sir iz indijskih ore\u0161\u010dkov<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-tuna-salad-with-cashew-nuts-and-calorie-free-sauce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hitra solata s tuno in ore\u0161\u010dki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganska-skodelica-z-domacim-jogurtom-iz-indijskih-oresckov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vegansko skodelico z jogurtom iz indijskih ore\u0161\u010dkov<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-spageti-z-omako-iz-indijskih-oresckov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Veganski \u0161pageti z omako iz indijskih ore\u0161\u010dko<\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-spageti-z-omako-iz-indijskih-oresckov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-testeninska-solata-s-prelivom-iz-indijskih-oresckov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Testeninska solata s posipom indijskih ore\u0161\u010dkov<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-presne-oresckaste-kroglice-z-jagodami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jagodne kroglice iz ore\u0161\u010dkov<\/a><\/li>\n\n\n\n<li>\u010cokoladni beljakovinski muffini<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cheesecake-z-okusom-cimetovih-zavitkov\/\" class=\"ek-link\">Cheesecake z okusom cimetovih zavitkov<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-sladki-krompir-s-tofujem-in-prelivom-iz-indijskih-oresckov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Skleda sladkega krompirja s tofujem<\/a><\/li>\n\n\n\n<li>Malinova torta z ore\u0161\u010dki<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hrustljava-granola-z-orescki-in-kvinojo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Granola z ore\u0161\u010dki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsene-rezine-z-borovnicami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovsena torta z ore\u0161\u010dki<\/a><\/li>\n<\/ul>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/image-2.png\" alt=\"\" class=\"wp-image-572507\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/image-2.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/image-2-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kateri ore\u0161\u010dki \u0161e spadajo med super\u017eivila?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ara\u0161idi<\/strong><\/a> (<em>Arachis hypogaea<\/em>) imajo visoko vsebnost beljakovin, hkrati pa so bogati z zdravimi ma\u0161\u010dobami, kot je <strong>oleinska kislina.<\/strong> Poleg tega vsebujejo kalcij, magnezij in kalij. Vsebujejo tudi vitamin B3, folno kislino in druge vitamine skupine B. Med bioaktivnimi snovmi ne smemo pozabiti na <strong>antioksidante,<\/strong> vklju\u010dno z <strong>resveratrolom. <\/strong>Povezujejo jih z <strong>manj\u0161im tveganjem za sr\u010dno-\u017eilne bolezni, rakom rektuma in prostate.<\/strong> Imajo protivnetne lastnosti in bolje nasitijo.&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/brazilski-orescki-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Brazilski<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/brazilski-orescki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> <\/strong><\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/brazilski-orescki-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ore\u0161\u010dki<\/strong><\/a> (<em>Bertholletia excelsa<\/em>) vsebujejo zdrave ma\u0161\u010dobe, selen, vitamin E, folno kislino, magnezij, jod, kalij in kalcij. Imajo antioksidativne lastnosti, protivnetne u\u010dinke in lahko pomagajo pri <strong>ohranjanju zdrave \u0161\u010ditnice.<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/oluscene-pistacije-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pistacije<\/strong><\/a> (<em>Pistacia vera<\/em>) vsebujejo esencialne aminokisline poleg zdravih ma\u0161\u010dob in beljakovin. Prav tako so bogate <strong>s kalijem, magnezijem, vitaminom E in vitaminom B6.<\/strong> Ugodno vplivajo na optimalno raven krvnega sladkorja (glikemijo), so koristne za zdravje sr\u010dno-\u017eilnega sistema, prebavo in so povezane z ni\u017ejo pojavnostjo raka.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/pekan-orehi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pekan orehi<\/strong> <\/a>(<em>Carya illinoinensis<\/em>) vsebujejo mononenasi\u010dene ma\u0161\u010dobne kisline. Prav tako so bogati z manganom, magnezijem, kalijem, kalcijem in bakrom. So koristni za <strong>kognitivno zdravje,<\/strong> lahko izbolj\u0161ajo lipidni profil, vklju\u010dno s holesterolom, in imajo antioksidativne lastnosti.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/lesniki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Le\u0161niki<\/strong> <\/a>(<em>Corylus avellana<\/em>) vsebujejo veliko vitamina E, bakra, kalija in mangana poleg mononenasi\u010denih ma\u0161\u010dobnih kislin. Ugodno vplivajo na lipidni profil in s tem na holesterol. So koristni za sr\u010dno-\u017eilni sistem, delujejo kot <strong>antioksidanti<\/strong> in imajo <strong>protivnetne lastnosti.<\/strong><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/orescki-makadamije-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ore\u0161\u010d<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/orescki-makadamije-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>k<\/strong><\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/orescki-makadamije-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>i makadamije<\/strong><\/a> (<em>Macadamia integrifolia<\/em>) vsebujejo zdrave ma\u0161\u010dobe, vendar imajo tudi dober dele\u017e vlaknin. Prav tako vsebujejo vitamin E, B1, baker, magnezij in mangan. So koristni za sr\u010dno-\u017eilni sistem in zdravo prebavo.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-1124x749.jpg\" alt=\"What other nuts are superfoods?\" class=\"wp-image-523023\" title=\"Kter\u00e9 dal\u0161\u00ed o\u0159echy pat\u0159\u00ed mezi superpotraviny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Semena\"><\/span>Semena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav so <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semena <\/a>majhna po velikosti, to kompenzirajo z<a href=\"https:\/\/gymbeam.si\/blog\/katera-semena-so-najbolj-hranljiva-in-kaksne-koristi-imajo-za-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> visoko vsebnostjo koristnih snovi.<\/a> Zaradi tega lahko va\u0161o prehrano obogatijo s \u0161tevilnimi mikrohranili. Poleg teh semen so zagotovo vredna poskusa tudi bu\u010dna in son\u010dni\u010dna semena ter makova semena.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">V tem razdelku boste izvedeli ve\u010d o teh super\u017eivilih:<\/h3>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#kakavova-zrna\" style=\"border-radius:0px\">Kakavova zrna<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#chia-semena\" style=\"border-radius:0px\">Chia semena<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#konopljina-semena\" style=\"border-radius:0px\">Konopljina semena<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#lanena-semena\" style=\"border-radius:0px\">Lanena semena<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sezamova-semena\" style=\"border-radius:0px\">Sezamova semena<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kakavova zrna<\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p>Dejstvo, da so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-kakav-v-zrnih-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kakavova zrna<\/strong><\/a> (<em>Theobroma cacao<\/em>) prav tako super\u017eivilo, bo zagotovo razveselilo vse ljubitelje hrane. Ampak kako izgleda tak\u0161no <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-kakavova-zrna-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zrno<\/strong><\/a>, preden pride v va\u0161o domovino v obliki \u010dokolade? Plod kakavovca sestavljata pulpa in lupina. Ko jih odprete, najdete zrna znotraj, ki se imenujejo kakavova zrna. V enem plodu jih je <strong>pribli\u017eno 30-50.<\/strong> Nato potekajo fermentacija, da se odstrani grenkoba in drugi postopki. <a href=\"https:\/\/gymbeam.si\/bio-kakav-v-prahu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kakav<\/strong><\/a> se nato uporablja za pripravo pija\u010d, \u010dokolad <strong>in<\/strong> drugih pribolj\u0161kov. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[103]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi kakavovih zrn<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Imajo lahko pozitiven<strong> u\u010dinek na zdravje srca in kardiovaskularnega sistema.<\/strong><\/li>\n\n\n\n<li>Pomagajo ohranjati <strong>bolj stabilno raven krvnega sladkorja.&nbsp;<\/strong><\/li>\n\n\n\n<li>Pomagajo v boju proti <strong>oksidativnemu stresu.<\/strong><\/li>\n\n\n\n<li>Prav tako so koristni za va\u0161o<strong> <\/strong>psiho. Zmanj\u0161ujejo stres in spodbujajo ob\u010dutek miru in sprostitve.<\/li>\n\n\n\n<li>Spodbujajo<strong> kognitivne sposobnosti,<\/strong> kar lahko olaj\u0161a razmi\u0161ljanje ali<strong> pomnjenje.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[104\u2013107]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebujejo kakvova zrna?<\/h4>\n\n\n\n<p>Kakavova zrna so opazna zaradi vsebnosti <strong>antioksidantov,<\/strong> kot so flavonoidi, zlasti<strong> katehini in procianidini.<\/strong> Poleg tega vsebujejo alkaloide, med katerimi je glavni predstavnik teobromin. Vsebujejo tudi fosfor, \u017eelezo, kalij, baker in magnezij. Poleg tega v njih najdemo tudi<strong> vitamine B2, B3 in B6. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][108]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti kakavovih zrn<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">551 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite s kakavovimi zrni in kako jih vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mehki-bananini-browniji-z-arasidovim-maslom-in-kakavom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bananini browniji z ara\u0161idovim maslom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/3-recepti-za-zdrave-smoothije-cokolada-jabolko-in-rdeca-pesa-spinaca\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010cokoladni smoothiji<\/a><\/li>\n\n\n\n<li>Veganski bananin kruh<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Chia semena<\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Chia semena<\/strong><\/a> (<em>Salvia hispanica<\/em>) so pridobljena iz rastline, znane kot \u0161panska kadulja, ki izvira iz Mehike in Gvatemale. To so majhne \u010drne kroglice, ki se uporabljajo \u017ee ve\u010d tiso\u010d let. Stari Azteki so jih zelo cenili. <strong>Jedli so jih pred dalj\u0161imi napori,<\/strong> kot je tek, uporabljali pa so jih tudi kot valuto. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[109]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi chia semen<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahvaljujo\u010d svoji vsebnosti omega-3 ma\u0161\u010dobnih kislin lahko<strong> podpirajo zdravje srca in kardiovaskularnega sistema.<\/strong><\/li>\n\n\n\n<li>Koristna so tako za zdravje <strong>mo\u017eganov kot tudi za zdravje o\u010di.&nbsp;<\/strong><\/li>\n\n\n\n<li>Spodbujajo zdravo<strong> mineralizacijo kosti.<\/strong><\/li>\n\n\n\n<li><strong>Borijo se <\/strong>proti oksidativnemu <strong>stresu <\/strong>in prostim radikalom.<\/li>\n\n\n\n<li>Koristna so med<strong> izgubo telesne te\u017ee.<\/strong>&nbsp;<\/li>\n\n\n\n<li><strong>Imajo pozitiven u\u010dinek na imunost.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[110\u2013112]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebujejo chia semena?<\/h4>\n\n\n\n<p><strong>Chia semena <\/strong>so odli\u010den vir beljakovin z ugodnim<strong> spektrom aminokislin,<\/strong> vendar vsebujejo tudi vlaknine, zdrave ma\u0161\u010dobe in <strong>antioksidante,<\/strong> kot so polifenoli, kvercetin in klorogenska kislina. Vendar pa ne smemo pozabiti na njihovo vsebnost <strong>kalcija, magnezija, kalija, selena, folne kisline in vitamina E. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][113]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Povpre\u010dne hranilne vrednosti chia semen<\/strong><\/h4>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">486 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">30,7 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">34,4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite s chia semeni in kako jih vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fit-recept-skutin-chia-puding-s-sadjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Skutni chia puding s sadjem<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kokosov-chia-puding-z-banano\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kokosov chia puding <\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kokosov-chia-puding-z-banano\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kokosov-chia-puding-z-banano\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> banano<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaca-jagodna-marmelada-s-chia-semeni\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Doma\u010da jagodna marmelada s chia semeni<\/a><\/li>\n\n\n\n<li>Chia tiramisu puding<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/recept-za-fitnes-hitri-bananin-chia-puding-z-mandljevim-mlekom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hitri bananin chia puding z mandljevim mlekom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-beljakovinski-piskoti-s-chia-semeni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Veganski beljakovinski pi\u0161koti s chia semeni<\/a><\/li>\n\n\n\n<li>Za veganske recepte deluje chia puding (nabrekla semena z vodo) kot odli\u010dna nadomestitev jajc<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Konopljina semena<\/h3>\n\n\n\n<p>Kot \u017ee ime nakazuje,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-konopljina-semena-olupljena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>konopljina semena<\/strong><\/a> (<em>Cannabis sativa<\/em>) izvirajo iz rastline konoplje. <strong>Kljub temu ne vsebujejo skoraj nobenih psihoaktivnih snovi,<\/strong> zato ni potrebe za skrb glede njihovih u\u010dinkov v tem pogledu. Zato jih lahko brez skrbi vklju\u010dite v svojo prehrano in u\u017eivate v koristih te rastline.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi konopljinih semen<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lahko pomagajo <strong>zni\u017eati holesterol<\/strong> pri ljudeh, ki trpijo zaradi visokih ravni holesterola.<\/li>\n\n\n\n<li>Pomagajo pri skrbi za <strong>kardiovaskularni sistem.<\/strong><\/li>\n\n\n\n<li>Lahko pomagajo <strong>laj\u0161ati suhost ali srbenje ko\u017ee, povezano z ekcemi.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[114\u2013115]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebujejo konopljina semena?<\/h4>\n\n\n\n<p>\u010ceprav bi bilo lepo, \u010de bi bila semena konoplje tudi vir <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/cbd\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>CBD kanabidiola<\/strong><\/a> z raznovrstnimi pozitivnimi u\u010dinki, temu ni tako. Zato se morate zadovoljiti s flavonoidi, proantocianidini, fenolno kislino, <strong>aminokislinami, zdravimi ma\u0161\u010dobami in vitaminom K.<\/strong> Vendar pa jim ne primanjkuje<strong> fosforja, kalija, magnezija, kalcija, cinka, \u017eeleza ter vitaminov A, D in E. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][116]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti konopljinih semen<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">553 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,67 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">31,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">48,8 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite s konopljini semeni in kako jih vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Muffini s konopljinimi semeni<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hrustljavi-krekerji-s-semeni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Krekerji s semeni<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/bozicni-fitnes-recept-kokosovi-piskoti-iz-konopljinih-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kokosovi pi\u0161koti s konopljinimi proteini<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Lanena semena<\/h3>\n\n\n\n<p>Ni dvoma o koristih<strong> lanenih semen<\/strong> (<em>Linum usitatissimum<\/em>). Njihovo latinsko ime pomeni &#8220;zelo uporabno&#8221;. Gre za pridelek, ki se goji po vsem svetu \u017ee od za\u010detka civilizacije. Primarno so lan uporabljali za obla\u010dila in pisalne potreb\u0161\u010dine, medtem ko so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-laneno-olje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>laneno olje<\/strong><\/a> in semena uporabljali predvsem za \u017eivalsko krmo. \u0160ele s\u010dasoma je postalo jasno, koliko koristi imajo v resnici. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[117]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi lanenih semen<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lahko pomagajo<strong> zni\u017eati raven sladkorja v krvi.<\/strong><\/li>\n\n\n\n<li>Povezujejo jih z<strong> ni\u017ejim tveganjem za razvoj raka<\/strong> dojke.<\/li>\n\n\n\n<li>Imajo pozitiven<strong> vpliv na prebavo.<\/strong><\/li>\n\n\n\n<li><strong>Podpirajo zdravje kardiovaskularnega sistema.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[118]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebujejo lanena semena?<\/h4>\n\n\n\n<p>Poleg koristnih omega-3 ma\u0161\u010dobnih kislin in vlaknin so lanena semena bogata tudi z <strong>bakrom, fosforjem, magnezijem, manganom, vitaminom B1 in B6.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][119]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dne hranilne vrednosti lanenih semen<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">534 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z lanenimi semeni in kako jih vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hrustljavi-krekerji-s-semeni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrustljavi krekerji iz semen<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hrustljav-kruh-poln-vlaknin-in-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrustljav kruh, poln vlaknin in beljakovin<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/5-odlicnih-receptov-za-cokoladne-brownije-za-sportnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">browniji brez peke<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-jesenska-jabolcna-pita-s-pekanovim-drobljencem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jesenska jabol\u010dna pita s pekan drobljencem<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-bucna-torta-s-pekan-orehi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bu\u010dna torta s pekan orehi<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-socna-korenckova-torta-z-visoko-vsebnostjo-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mehka koren\u010dkova torta, polna beljakovin<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ocvrtki-iz-cvetace-in-brokolija\/\" target=\"_blank\" aria-label=\"cveta\u010dni in brokolijevi ocvrtki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cveta\u010dni in brokolijevi ocvrtki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/5-fit-sladic-s-skuto-v-katere-se-boste-zaljubili\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cheesecake<\/a><\/li>\n\n\n\n<li>tako kot chia semena lahko pomagajo nadomestiti jajca v testu<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Sezam<\/h3>\n\n\n\n<p><strong>Sezamova semena<\/strong> (<em>Sesamum indicum<\/em>) izvirajo iz rastline z belimi zvon\u010dastimi cvetovi, imenovane indijski sezam. Seme je lahko razli\u010dnih barv, najpogostej\u0161a <strong>so bela, \u010drna, rjava ali rde\u010da <\/strong>sezamova semena. Poleg tega se vsa razlikujejo po okusu. V kitajski medicini jih \u017ee vrsto let uporabljajo zaradi njihovih koristi. Danes se semena najpogosteje posipajo neposredno po jedeh, lahko pa u\u017eivate tudi sezamovo olje ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-tahini-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tahini pasto<\/strong><\/a>, ki jo pripravimo z mletjem semen. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[120\u2013121]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi sezamovih semen<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zaradi vsebnosti <strong>antioksidantov <\/strong>pomagajo v <strong>boju proti prostim radikalom.<\/strong><\/li>\n\n\n\n<li>So <strong>koristna za prebavo.<\/strong><\/li>\n\n\n\n<li>Lahko pomagajo<strong> zni\u017eati raven holesterola.<\/strong><\/li>\n\n\n\n<li>Zaradi vsebnosti <strong>magnezija <\/strong>lahko<strong> pomagajo zni\u017eati krvni tlak.<\/strong><\/li>\n\n\n\n<li>Imajo pozitiven u\u010dinek na<strong> zdravje kosti.<\/strong><\/li>\n\n\n\n<li>Lahko podpirajo <strong>zdravje \u0161\u010ditnice.<\/strong><\/li>\n\n\n\n<li>Lahko imajo <strong>protivnetne u\u010dinke.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[122\u2013124][236]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebujejo sezamova semena?<\/h4>\n\n\n\n<p>Sezamova semena so bogata z<strong> \u017eelezom, bakrom, magnezijem, fosforjem in vitamini B1, B3 in B6<\/strong>. Poleg tega vsebujejo tudi <strong>antioksidante.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]&nbsp;<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Povpre\u010dne hranilne vrednosti sezamovih semen<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">573 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">17,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">49,7 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite s sezamovimi semeni in kako jih vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-falafel-z-doma-pripravljenim-humusom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">falafel z doma\u010dim humusom<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cicerikin-humus-na-3-razlicne-nacine\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010di\u010derikin humus na 3 razli\u010dne na\u010dine<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-seitan-z-rezanci-in-brokolijem-v-azijski-omaki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan rezanci z brokolijem v azijski omaki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinske-granola-ploscice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinske granola plo\u0161\u010dice<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-stir-fry-s-tofujem-in-zelenjavo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">veganski stir<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-stir-fry-s-tofujem-in-zelenjavo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fry s tofujem in zelenjavo<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hrustljav-kruh-poln-vlaknin-in-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrustljav kruh, poln vlaknin in beljakovin<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-soba-rezanci-s-tofujem-in-zelenjavo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">soba rezanci s tofujem in zelenjavo<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koreni\"><\/span>Koreni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koristni koreni se uporabljajo \u017ee tiso\u010de let. Vendar pa njihova priljubljenost danes nenehno nara\u0161\u010da. \u0160e toliko bolj, ker jih lahko uporabljate v \u0161tevilnih oblikah. Zaradi svoje <strong>koncentrirane pra\u0161kaste oblike<\/strong> vam ponujajo edinstveno prilo\u017enost, da okusite nove sorte.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>V tem razdelku boste izvedeli ve\u010d o teh super\u017eivilih:<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#kurkuma\" style=\"border-radius:0px\">Kurkuma<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#ingver\" style=\"border-radius:0px\">Ingver<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#asvaganda\" style=\"border-radius:0px\">A\u0161vaganda<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#maca\" style=\"border-radius:0px\">Maca<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kurkuma<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-kurkuma-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kurkuma<\/strong> <\/a>(<em>Curcuma longa<\/em>) se uporablja po vsem svetu \u017ee tiso\u010de let, na primer kot pomemben element v hindujskih in budisti\u010dnih verskih obredih. Poleg tega so, ko so menihom prepovedali no\u0161enje belih obla\u010dil, ti svoja obla\u010dila barvali s kurkumo. Zaradi odli\u010dne dostopnosti je dobila vzdevek indijski \u017eafran. V \u010dasu, ko je bil <strong>\u017eafran drag in relativno redek,<\/strong> je bila kurkuma uporabljena kot nadomestek. Danes postaja vse bolj priljubljena, zato ni nenavadno najti <strong>kurkumine latteje<\/strong> v kavarnah, na primer. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[125]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi kurkume<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahvaljujo\u010d svojim <strong>protivnetnim u\u010dinkom lahko pomaga pri artritisu.<\/strong><\/li>\n\n\n\n<li>Do neke mere lahko<strong> zmanj\u0161a simptome anksioznosti in depresije.<\/strong><\/li>\n\n\n\n<li>Povezujejo jo z <strong>manj\u0161o verjetnostjo razvoja nevrodegenerativnih bolezni.<\/strong><\/li>\n\n\n\n<li>Uporablja se kot podpora pri <strong>zdravljenju bolezni srca in o\u017eilja.<\/strong><\/li>\n\n\n\n<li>Ima pozitiven u\u010dinek na <strong>zdravje mo\u017eganov.<\/strong><\/li>\n\n\n\n<li>Povezujejo jo z <strong>manj\u0161im tveganjem za razvoj raka.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[126-129]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje kurkuma?<\/h4>\n\n\n\n<p><strong>Kurkuma <\/strong>je znana tudi po visoki vsebnosti antioksidantov, kot so polifenoli. Najbolj znan je kurkumin, ki mu dolguje mnoge svoje sposobnosti. Nikakor pa ne manjka tudi <strong>vitamina C, vitamina B6, mangana, \u017eeleza ali kalija.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Hranilne vrednosti kurkume<\/strong><\/h4>\n\n\n\n<p>Vrednosti temeljijo na kurkuminem prahu<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">395 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">53,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,5 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite s kurkumo in kako jo vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-piscanec-s-kurkumo-in-kokosovim-mlekom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pi\u0161\u010danec s kurkumo in kokosovim mlekom<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-indijski-maslen-piscanec\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">indijski masleni pi\u0161\u010danec<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-aromaticni-indijski-curry-z-natrganim-piscancem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u0161e\u010d indijski curry z narezanim pi\u0161\u010dan\u010djim mesom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cicerikin-humus-na-3-razlicne-nacine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">humus<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kremasta-juha-iz-lece\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kremna le\u010dina juha<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-curry-s-tofujem-in-ciceriko\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veganska kari z tofujem in \u010di\u010deriko<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cicerikina-curry-juha-s-kokosovim-mlekom-in-kvinojo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">juha s \u010di\u010derikinim karijem s kokosovim mlekom in kvinojo<\/a><\/li>\n\n\n\n<li>dodajte jo k ingverjevemu napitku, da pove\u010date dele\u017e koristnih snovi<\/li>\n\n\n\n<li>kurkumin latte<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ingver<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-ingver-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ingver<\/strong> <\/a>(<em>Zingiber officinale<\/em>) je \u017eivilo z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-lahko-ingver-izboljsa-nase-zdravje-in-pomaga-pri-hujsanju\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>veliko koristmi<\/strong><\/a>, ki ima svojo tradicijo predvsem na Japonskem. Tam se uporablja predvsem med jedmi za \u010di\u0161\u010denje okusa v ustih in pripravo na nove okuse. Najpogosteje se uporablja v obliki \u010daja, ko se \u017eelite ogreti ali ko ste bolni. Prav tako se uporablja za aromatiziranje hrane. Olje iz te korenine se uporablja tudi <strong>kot sestavina v parfumih.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[130]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi ingverja<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lahko pomaga<strong> zmanj\u0161ati bole\u010dino povezano z osteoartritisom.<\/strong><\/li>\n\n\n\n<li>Lahko<strong> zni\u017ea krvni tlak.<\/strong><\/li>\n\n\n\n<li>Lahko pomaga <strong>zmanj\u0161ati menstrualne bole\u010dine.<\/strong><\/li>\n\n\n\n<li>Ima <strong>protivnetne lastnosti.<\/strong><\/li>\n\n\n\n<li>Je lahko <strong>u\u010dinkovit pri huj\u0161anju.<\/strong><\/li>\n\n\n\n<li>Pomaga <strong>zmanj\u0161ati slabost, tudi med nose\u010dnostjo ali med kemoterapijo.<\/strong><\/li>\n\n\n\n<li>Podpira <strong>imunost.<\/strong><\/li>\n\n\n\n<li>Je koristen za<strong> zdravje srca in o\u017eilja.<\/strong><\/li>\n\n\n\n<li>Pomaga pri boju proti <strong>oksidativnemu stresu.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[131-139]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje ingver?<\/h4>\n\n\n\n<p>Ingver je bogat z <strong>antioksidanti, \u0161e posebej z gingerolom.<\/strong> Poleg tega vsebuje tudi<strong> vitamin B6, \u017eelezo, kalij, vitamin C, magnezij, fosfor, cink, folno kislino in vitamin B3.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Hranilne vrednosti ingverja<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">81 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,82 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,75 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z ingverjem in kako ga vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pad-thai-s-piscancem-in-ingverjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pad Thai s pi\u0161\u010dancem in ingverjem<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/10-receptov-za-najbolj-priljubljene-smoothije\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Smoothie<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-okusni-ramen-slasten-in-poln-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Okusen ramen poln beljakovin in okusa<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-piscanec-teriyaki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Teriyaki pi\u0161\u010danec<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-indijski-maslen-piscanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Indijanski masleni pi\u0161\u010danec<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-socne-piscancje-prsi-v-pomarancni-omaki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">So\u010dna pi\u0161\u010dan\u010dja prsa v pomaran\u010dni omaki<\/a><\/li>\n\n\n\n<li>Jesenske tortice<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/ginger-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Napitki<\/a><\/li>\n\n\n\n<li>Ingverjev \u010daj<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-1124x749.jpg\" alt=\"What can you prepare with ginger and how can you incorporate it into your diet?\n\" class=\"wp-image-523072\" title=\"Co si ze z\u00e1zvoru p\u0159ipravit a jak ho zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. A\u0161vaganda<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-asvaganda-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>A\u0161vaganda<\/strong> <\/a>(<em>Withania somnifera<\/em>) je zeli\u0161\u010de, ki se \u017ee tiso\u010de let uporablja v ajurvedski in kitajski medicini. Morda jo poznate jo kot <strong>indijski ginseng ali indijsko zimsko \u010de\u0161njo.<\/strong> Gre za majhen grm z rumenimi cvetovi, ki ga gojijo predvsem v Indiji in Severni Afriki. Velja za &#8220;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>adaptogen<\/strong><\/a>&#8221; z mnogimi <a href=\"https:\/\/gymbeam.si\/blog\/asvaganda-ucinki-koristi-in-priporocen-vnos-skozi-prizmo-znanosti\/\" class=\"ek-link\"><strong>koristnimi<\/strong> <strong>u\u010dinki<\/strong><\/a>, zato postaja vse bolj priljubljena po vsem svetu.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi a\u0161vagande<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lahko vam pomaga bolje <strong>obvladovati stresne situacije.<\/strong><\/li>\n\n\n\n<li>Pomaga bolje <strong>obvladovati tesnobo.<\/strong><\/li>\n\n\n\n<li>Ima pozitiven<strong> u\u010dinek na kognitivne funkcije. <\/strong>Lahko izbolj\u0161a<strong> spomin, koncentracijo, psihi\u010dno po\u010dutje in spanje.<\/strong><\/li>\n\n\n\n<li>Lahko ima pozitiven u\u010dinek na<strong> ravni testosterona in na splo\u0161no reproduktivno zdravje tako mo\u0161kih kot \u017eensk.<\/strong><\/li>\n\n\n\n<li><strong>Podpira imunost.<\/strong><\/li>\n\n\n\n<li>Izbolj\u0161uje <strong>kardiovaskularne zmogljivosti in regeneracijo pri zdravih \u0161portnikih. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[140\u2013144]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje a\u0161vaganda?<\/h4>\n\n\n\n<p>Glavne funkcionalne snovi <a href=\"https:\/\/gymbeam.si\/bio-asvaganda-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a\u0161vagande<\/a>, zahvaljujo\u010d katerim ima ta rastlina toliko koristnih u\u010dinkov, so <strong>alkaloidi <\/strong>(izopelletierin, anaferin, kuseohygrin, anahygrin itd.), <strong>saponini in steroidni laktoni (vithanolidi, vithaferini). <\/strong>Vithanolidi veljajo za glavno biolo\u0161ko aktivno snov tega mo\u010dnega adaptogena. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[145]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Hranilne vrednosti a\u0161vagande<\/h4>\n\n\n\n<p>Vrednosti temeljijo na 100 g a\u0161vagande v prahu.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z a\u0161vagando in kako jo vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V prahu se lahko dodaja smoothijem, ka\u0161am in sladicam.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Maca<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/maca-120kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Maca<\/strong> <\/a>(<em>Lepidium meyenii<\/em>), imenovana tudi <strong>perujski ginseng ali<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-zelatinizirana-maca-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>perujska maca<\/strong><\/a>, je rastlina, ki izvira iz Andov in raste le na visokih nadmorskih vi\u0161inah. Lahko je razli\u010dnih barv &#8211; od rumene do rde\u010de, vijoli\u010dne do \u010drne. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/maca-kaksni-so-ucinki-tega-superzivila-in-kako-ga-dopolnjevati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Najve\u010d koristi<\/strong><\/a> boste iz nje imeli, \u010de jo uporabljate surovo, v obliki prahu, tablet ali kapsul. Spada med <strong>adaptogene<\/strong> in ima tako nedvomne pozitivne u\u010dinke na va\u0161e telo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[146]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi mace<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ima <strong>pozitiven u\u010dinek na spolno slo<\/strong> in po raziskavah, lahko deluje kot pomo\u010d pri erektilni disfunkciji. Posledi\u010dno se uporablja v <strong>prizadevanju za izbolj\u0161anje spolnega \u017eivljenja.<\/strong><\/li>\n\n\n\n<li>Lahko izbolj\u0161a <strong>kakovost, koli\u010dino in gibljivost sperme.<\/strong><\/li>\n\n\n\n<li><strong>Podpira vzdr\u017eljivostno zmogljivost.<\/strong><\/li>\n\n\n\n<li>Lahko <strong>zmanj\u0161a simptome depresije <\/strong>pri \u017eenskah v menopavzi.<\/li>\n\n\n\n<li>Lahko <strong>zni\u017ea krvni tlak pri primerih hipertenzije.<\/strong><\/li>\n\n\n\n<li>Pomaga v boju proti <strong>prostim radikalom in oksidativnemu stresu.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[147\u2013152]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje maca?<\/h4>\n\n\n\n<p>Maca vsebuje vrsto koristnih esencialnih aminokislin. Prav tako ne manjka vlaknin, \u017eeleza, joda, kalija, bakra, mangana, <strong>vitaminov C, B2, B3 in B6.<\/strong> Vendar moramo omeniti tudi polifenole, makaine (nenasi\u010dene ma\u0161\u010dobne kisline, zna\u010dilne za maco), alkaloide (npr. makamidi), glukozinolate, fitosterole in tanine. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][153\u2013154][237\u2013240]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Hranilne vrednosti mace<\/h4>\n\n\n\n<p>Vrednosti temeljijo na 100 g mace v prahu<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Hranilne vrednosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">320 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">72 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj lahko pripravite z maco in kako jo vklju\u010diti v svojo prehrano?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V prahu se lahko dodaja smoothijem, ka\u0161am in sladicam.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gobe\"><\/span>Gobe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav je obi\u010dajno, da v svojo prehrano vklju\u010dujete gobe, nekatere morda niso enostavno dostopne v <strong>surovi obliki<\/strong>. Zato se lahko zate\u010dete k uporabi kapsul ali tablet prehranskih dopolnil. To je tudi razlog, zakaj smo namerno izklju\u010dili prehranske vrednosti za to kategorijo. Vendar vam zagotovo ne bomo odrekli<a href=\"https:\/\/gymbeam.si\/blog\/kaksni-so-ucinki-reishija-bukovega-ostrigarja-in-drugih-zdravilnih-gob\/\"> informacij o njihovih koristih<\/a>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">V tem razdelku boste izvedeli ve\u010d o teh super\u017eivilih:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#kordiceps\" style=\"border-radius:0px\">Kordiceps<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#reishi\" style=\"border-radius:0px\">Reishi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#chaga\" style=\"border-radius:0px\">Chaga<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hericium\" style=\"border-radius:0px\">Hericium<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#shiitake\" style=\"border-radius:0px\">Shiitake<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#maitake\" style=\"border-radius:0px\">&nbsp;Maitake<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oyster-gobe\" style=\"border-radius:0px\">Oyster gobe<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#druge-gobe\" style=\"border-radius:0px\">Druge gobe<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Kordiceps<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Koristi kordiceps<\/strong>a<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/kordiceps-gymbeam.html\" class=\"ek-link\"><strong>Kordiceps<\/strong><\/a> (<em>Ophiocordyceps sinensis<\/em>), imenovan tudi kitajski goseni\u010dni glivovec, je bil prej neko\u010d smatran za zaklad. Kot nakazuje \u017ee ime, njegova oblika <strong>spominja na gosenico<\/strong> in znano je, da je parazit na li\u010dinkah \u017eu\u017eelk. \u010ceprav obstaja ve\u010d kot 400 vrst kordicepsa, se je raziskovanje osredoto\u010dilo predvsem na zdravstvene u\u010dinke vrst Cordycepsa sinensis in Cordycepsa militaris, ki sta med najbolj uporabljenimi. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[155\u2013156]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Koristni u\u010dinki gobe kordiceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lahko ima <strong>protivnetne in analgeti\u010dne u\u010dinke zaradi svoje vsebnosti kordicepsina.<\/strong><\/li>\n\n\n\n<li>Pozitivno vpliva na <strong>zmogljivost in fizi\u010dno po\u010dutje.<\/strong><\/li>\n\n\n\n<li>Uporablja se kot podporno <strong>sredstvo pri zdravljenju raka.<\/strong><\/li>\n\n\n\n<li>Pomaga <strong>zmanj\u0161ati oksidativni stres.<\/strong><\/li>\n\n\n\n<li>Uporablja se kot del rutine proti staranju, da <strong>upo\u010dasni znake staranja.<\/strong><\/li>\n\n\n\n<li>Je koristen za <strong>zdravje srca.<\/strong><\/li>\n\n\n\n<li>Pozitivno vpliva na <strong>imunost.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[157\u2013161]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje kordiceps?<\/h4>\n\n\n\n<p>Kordiceps je znan po svoji vsebnosti <strong>nukleozidov, polisaharidov, sterolov, beljakovin, aminokislin in polipeptidov.<\/strong> Druge biolo\u0161ko aktivne snovi vklju\u010dujejo kordicepin, ergosterol, manitol in adenozin. Zahvaljujo\u010d temu ima \u0161tevilne pozitivne u\u010dinke na \u010dlove\u0161ko telo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[162]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Reishi&nbsp;<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/reishi-gymbeam.html\" class=\"ek-link\"><strong>Reishi<\/strong> <\/a>(<em>Ganoderma lucidum<\/em>) je goba, ki izvira iz Azije in jo morda poznate tudi pod imenom <strong>sijo\u010da ganoderma.<\/strong> Je temna goba z lesnato teksturo, ki ima sijo\u010do povr\u0161ino. V kitaj\u0161\u010dini je njeno ime povezano z duhovno mo\u010djo, nesmrtnostjo, uspehom, dobim po\u010dutjem in dolgo\u017eivostjo. Prej je bilo to gobo te\u017eko najti, vendar je danes pogosto na voljo v <strong>obliki prahu ali tablet.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[163\u2013165]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Koristi reishija<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lahko pomaga <strong>stabilizirati ravni sladkorja v krvi<\/strong> (glikemijo).<\/li>\n\n\n\n<li>Podpira <strong>obrambne sposobnosti telesa<\/strong>.<\/li>\n\n\n\n<li>\u0160tudije prav tako omenjajo njegove kemopreventivne ali <strong>tumorcidne (uni\u010devanje tumorskih celic) sposobnosti.<\/strong><\/li>\n\n\n\n<li>Lahko pomaga<strong> zmanj\u0161ati simptome nevrastenije (nevralne oslabelosti).<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[166\u2013169]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje reishi?<\/h4>\n\n\n\n<p>Reishi je znan po vsebnosti biolo\u0161ko aktivnih snovi, kot so<strong> terpenoidi, steroidi, fenoli in nukleotidi.<\/strong> Druga velika prednost je vsebnost beljakovin, vklju\u010dno z esencialnima aminokislinama lizinom in levcinom. Tri glavne fiziolo\u0161ko aktivne sestavine v gobah reishi so polisaharidi, peptidoglikani in triterpeni. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[170\u2013173]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-1124x843.jpg\" alt=\"What beneficial substances do Reishi contain?\" class=\"wp-image-523106\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky reishi obsahuje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Chaga<\/h3>\n\n\n\n<p>Goba <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/izvlecek-gobe-chaga-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chaga<\/strong><\/a> (<em>Inonotus obliquus<\/em>) je znana tudi kot &#8220;po\u0161evna rja&#8221;. Je goba, ki uni\u010duje les in raste na brezah ter spominja na kup zemlje. Vendar se od slednje razlikuje po svojem oran\u017enem delu. \u010caga raste pod lubjem drevesa, ki zaradi tega postopoma odpade. Najdemo jo v severni Evropi, Rusiji ali Aziji. Najla\u017eji na\u010din za izkori\u0161\u010danje njenih koristi je uporaba koncentriranih dopolnil, na primer v obliki prahu.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi chage<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Povezana je z<strong> ni\u017ejimi vrednostmi &#8220;slabega&#8221; holesterola.<\/strong><\/li>\n\n\n\n<li>V raziskavah so opazili<strong> upo\u010dasnitev rasti rakavih celic ali tumorjev.<\/strong><\/li>\n\n\n\n<li>Povezana je s <strong>protivnetnimi u\u010dinki.<\/strong><\/li>\n\n\n\n<li>Ima <strong>pozitiven u\u010dinek na imunski sistem.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[174\u2013176]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje chaga?<\/h4>\n\n\n\n<p>\u010caga vsebuje polifenole, triterpenoide in polisaharide. Prav tako se pona\u0161a z<strong> dobrim dele\u017eem <\/strong>antioksidantov, ki imajo pozitiven u\u010dinek na telo.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[177]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Hericium<\/h3>\n\n\n\n<p>Resasti bradovec ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/izvlecek-levje-grive-hericium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><em>Hericium erinaceus<\/em><\/strong> <\/a>je u\u017eitna goba, znana tudi kot levja griva. <strong>Je bele barve<\/strong> in razdeljena na \u0161tevilne vise\u010de nitke. Raste v iglastih gozdovih v dr\u017eavah s severnim podnebjem, kot so Kanada, Rusija in severna Evropa. Danes je priljubljena predvsem zaradi svojih <strong>nootropnih lastnosti. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[178\u2013180]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi hericiuma&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lahko ima pozitiven u\u010dinek na<strong> kognitivne funkcije, kot sta spomin in pozornost<\/strong> ter je celo obravnavan kot <a href=\"https:\/\/gymbeam.si\/blog\/nootropiki-za-izboljsanje-funkcij-mozganov-in-spomina-ki-jih-morate-poznati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nootropik<\/a>.<\/li>\n\n\n\n<li>Ima pozitiven<strong> u\u010dinek na psiho. <\/strong>Pri \u017eenskah v menopavzi pomaga zmanj\u0161ati<strong> simptome depresije in tesnobe.<\/strong><\/li>\n\n\n\n<li>\u0160tudije so prav tako opisale njegovo uporabo kot <strong>podporno terapijo pri zdravljenju levkemije.<\/strong><\/li>\n\n\n\n<li>Lahko ima pozitiven u\u010dinek na <strong>zdravje srca, uravnava raven sladkorja, podpira prebavni trakt in celjenje ran.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[181\u2013188]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje hericium?<\/h4>\n\n\n\n<p>Hericium je znan po svoji vsebnosti<strong> polisaharidov beta-glukanov.<\/strong> Druge koristne snovi, ki jih vsebuje hericium, vklju\u010dujejo erinacine in hericenone, ki so povezani z<strong> nevroprotektivnimi u\u010dinki.<\/strong> Resasti bradovec se prav tako pona\u0161a s \u0161irokim spektrom antioksidantov.<strong> <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[189\u2013190]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u0160itake<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sitake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0160itake<\/strong> <\/a>(<em>Lentinula edodes<\/em>) je ena izmed najbolj priljubljenih gob na svetu, ki se redno pojavlja v prehrani mnogih ljudi. Morda jo poznate tudi kot <strong>&#8220;lentinula goba&#8221;, <\/strong>vendar jo pogosto imenujejo tudi eliksir \u017eivljenja. Ima rjav klobuk s tipi\u010dnim premerom 5\u201310 cm. Na njeni povr\u0161ini se lahko pojavijo tudi svetlej\u0161i, nepravilni odseki. \u0160iitake izstopa po svoji <strong>mesnatosti in bogatem okusu,<\/strong> zaradi \u010desar je \u017ee stoletja del azijske prehrane.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [191]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi shiitake&nbsp;&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lahko ima <strong>pozitiven u\u010dinek na raven holesterola.<\/strong><\/li>\n\n\n\n<li>Lahko podpira pravilno delovanje<strong> imunskega sistema.<\/strong><\/li>\n\n\n\n<li>V raziskavah je znana tudi po svojih <strong>protirakavih lastnostih.<\/strong><\/li>\n\n\n\n<li>Lahko krepi <strong>imunski sistem.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[192\u2013195]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje shiitake?<\/h4>\n\n\n\n<p>Shiitake vsebuje <strong>veliko vlaknin. <\/strong>Med aktivnimi snovmi je treba omeniti terpenoide, sterole in lipide, ki imajo \u0161tevilne pozitivne u\u010dinke. Koli\u010dina prisotnih snovi je odvisna od dol\u017eine gojenja, shranjevanja in priprave. Vsebuje pa tudi veliko <strong>vitaminov in mineralov.<\/strong> Omenimo lahko, na primer,<strong> vitamine B5, B2, B3, B6 in vitamin B9. <\/strong>Poleg tega njihova sestava vklju\u010duje baker, selen, magnezij in cink. In seveda<strong> <\/strong>bioaktivne snovi, kot so steroli, eritadenin in podobno. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[196\u2013198]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-1124x749.jpg\" alt=\"What beneficial substances does shiitake contain?\" class=\"wp-image-523122\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky shiitake obsahuje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Maitake<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/maitake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Maitake<\/strong> <\/a>(<em>Grifola frondosa<\/em>) je polipora goba, ki jo morda poznate tudi pod imenom &#8220;gozdna koko\u0161&#8221;, vendar je znana tudi kot <strong>plesna goba.<\/strong> To ime naj bi izviralo iz legende, da so budisti\u010dne nune iskale hrano in po naklju\u010dju odkrile to gobo. Ker je bila odli\u010dna poslastica, so odkritje praznovale s plesom. Njen plod izgleda kot velika gru\u010da listov, ki jo lahko vidite na drevesih.<strong> Velja za adaptogen,<\/strong> zato jo ljudje po vsem svetu radi vklju\u010dujejo v svojo prehrano. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[199\u2013201]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi maitake&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uporablja se za pove\u010danje telesne <strong>odpornosti proti stresu <\/strong>in drugim zunanjim vplivom.&nbsp;<\/li>\n\n\n\n<li>\u0160tudije ka\u017eejo, da se lahko uporablja kot <strong>podpora pri zdravljenju raka, saj lahko pomaga zmanj\u0161ati razvoj rakavih celic. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[202\u2013204]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebuje maitake?<\/h4>\n\n\n\n<p>Glavne biolo\u0161ko aktivne snovi so<strong> beta-glukani.<\/strong> Vendar pa obstajajo tudi razli\u010dne frakcije polisaharidov. Seveda je prisotna tudi spo\u0161tljiva koli\u010dina aminokislin. Poleg tega se maitake pona\u0161a z visoko vsebnostjo vitamina B3. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[205\u2013206]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. Oyster gobe<\/h3>\n\n\n\n<p><strong>Oyster gobe<\/strong> (<em>Pleurotus ostreatus<\/em>) so priljubljene in enostavno dostopne gobe. Prepoznamo jih po beli do svetlo rjavi lijakasti obliki, ki zna\u0161a pribli\u017eno 5-25 cm v premeru. Druga zna\u010dilnost je kratek peclj in rast v grozdih. Imajo ne\u017een okus in \u017eametno teksturo, zaradi \u010desar so zelo priljubljene pri kuhanju. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[207]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Koristi oyster gob<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pomagajo telesu obvladovati oksidativni stres.<\/li>\n\n\n\n<li>Lahko pomagajo zmanj\u0161ati<strong> raven &#8220;slabega&#8221; holesterola v krvi.<\/strong><\/li>\n\n\n\n<li>Prav tako lahko pomagajo<strong> izbolj\u0161ati krvni tlak in ravni glukoze v krvi<\/strong> pri bolnikih s sladkorno boleznijo.<\/li>\n\n\n\n<li><strong>Podpirajo imunost.<\/strong><\/li>\n\n\n\n<li>Pomagajo zmanj\u0161ati<strong> utrujenost in iz\u010drpanost.<\/strong><\/li>\n\n\n\n<li>Prispevajo k <strong>za\u0161\u010diti celic pred oksidativnim stresom. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[208\u2013213]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Katere koristne snovi vsebujejo oyster gobe?<\/h4>\n\n\n\n<p>Vsebujejo \u0161tevilne biolo\u0161ko aktivne snovi, kot so polisaharidi, peptidi, proteini, terpenoidi, estri ma\u0161\u010dobnih kislin in polifenoli. Poleg tega so odli\u010den vir <strong>vitamina B3 in vitamina B2.<\/strong> V gobah oyster boste prav tako na\u0161li <strong>pomembne antioksidante.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"674\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-1124x674.jpg\" alt=\"What beneficial substances do oyster mushrooms contain?\" class=\"wp-image-523138\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky hl\u00edva \u00fast\u0159i\u010dn\u00e1 obsahuje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-1124x674.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-400x240.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-1536x922.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-2048x1229.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Katere druge gobe so \u0161e super\u017eivila?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pisana ploskocevka <\/strong>(<em>Trametes versicolor<\/em>) vsebuje leucin, izoleucin, metionin, tirozin, glutamin in asparagin. Prav tako vsebuje vitamin B3 (niacin) in ma\u0161\u010dobne kisline. Deluje kot <strong>podpora imunosti,<\/strong> kot del prepre\u010devanja raka dojke, vendar je tudi prebiotik.<\/li>\n\n\n\n<li><strong>Bela gliva ali sne\u017ena gliva<\/strong> (<em>Tremella fuciformis<\/em>) se pona\u0161a s polisaharidi, proteini, vlakninami, vitamini, antioksidanti in minerali. Pomaga <strong>zmanj\u0161ati oksidativni stres,<\/strong> ima nevroprotektivno funkcijo in deluje kot dodatek za ljudi, ki se borijo proti raku. Poleg tega se imenuje tudi<strong> goba dolgo\u017eivosti.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[214\u2013226]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_druga_superzivila_se_obstajajo\"><\/span>Katera druga super\u017eivila \u0161e obstajajo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a aria-label=\"Indijski trpotec (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-indijski-trpotec-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Indijski trpotec<\/a><\/strong> je klasificiran kot topna vlaknina, vendar njegove lastnosti delno spominjajo na lastnosti netopnih vlaknin. Ima <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/indijski-trpotec-psyllium-kako-vpliva-na-hujsanje-prebavo-mikrobiom-in-kako-ga-uporabljati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pozitiven u\u010dinek na prebavo<\/strong><\/a>, pomaga zni\u017eevati holesterol, vpliva na ravni krvnega sladkorja, kar lahko pomaga diabetikom in nazadnje, a ni\u010d manj pomembno, <strong>je odli\u010den za huj\u0161anje.<\/strong> Pomaga pri ohranjanju ob\u010dutka sitosti. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[227\u2013230]<\/mark><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-guarana-v-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Guarana<\/strong><\/a> je znana po tem, da vsebuje ve\u010d kofeina kot kavna zrna. Poleg tega vsebuje tudi katehine in proantocianidine. Priljubljena je predvsem zaradi svojih <strong>stimulativnih u\u010dinkov.<\/strong> Vendar se uporablja tudi pri skrbi za imunski sistem in prebavo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[231]<\/mark><\/li>\n\n\n\n<li><strong>Fermentirani mle\u010dni izdelki<\/strong> so mle\u010dni izdelki, ki so do\u017eiveli fermentacijo, med katero se <strong>laktoza <\/strong>razcepi, kar naredi kon\u010dne izdelke bolje prebavljive. Poleg tega vsebujejo ve\u010dje \u0161tevilo zdravih bakterij, kar ceni <strong>celoten prebavni sistem.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[233]<\/mark><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/crna-kvinoja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kvinoja<\/strong> <\/a>je <strong>brezglutensko psevdo\u017eito,<\/strong> ki vsebuje \u017eelezo, magnezij, kalij, cink, baker in selen. Vendar vsebuje tudi vitamine B1, B2, B6 in B9. Je odli\u010den vir beljakovin. Pomaga lahko tudi pri <strong>huj\u0161anju,<\/strong> vendar je prav tako koristna pri <strong>vzdr\u017eevanju ravni krvnega sladkorja in holesterola<\/strong> ter <strong>je koristna za prebavo.<\/strong> Poleg tega pomaga pri <strong>boju proti oksidativnemu stresu<\/strong>. <strong>Na\u0161 <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010dlanek<\/strong><\/a><strong> vam bo razkril ve\u010d o tem.<\/strong><\/li>\n\n\n\n<li><strong>Ajda<\/strong> vsebuje kalij, fosfor, magnezij, kalcij in \u017eelezo. Prav tako ji ne primanjkuje vitaminov B2, B3, folne kisline, vitamina K in B6. Podpira <strong>zdravje srca in prebave.<\/strong>&nbsp;<\/li>\n\n\n\n<li><strong>Amarant<\/strong> vsebuje \u017eelezo, magnezij, baker, vitamin B6 in folno kislino. Lahko pomaga zni\u017eevati ravni holesterola in <strong>vpliva na zdravje srca.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[234]<\/mark><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/med-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Med<\/strong> <\/a>vsebuje vitamine, minerale, fenole, organske spojine, karotenoide, encime in druge biolo\u0161ko aktivne snovi. Lahko je koristen pri celjenju ran in lahko olaj\u0161a <strong>simptome razjed na \u017eelodcu ali prebavne te\u017eave.<\/strong> Uporablja se tudi pri <strong>vnetem grlu in ka\u0161lju.<\/strong> Poleg doma\u010dega medu se vam spla\u010da poskusiti tudi med Manuka iz Nove Zelandije. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[231]<\/mark><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Vendar pa obstaja \u0161e veliko drugih \u017eivil, ki so bogata s<strong> koristnimi snovmi<\/strong> in jih lahko smatramo za super\u017eivila. To zagotovo ne pomeni, da se morate dr\u017eati samo tega seznama. Zato posku\u0161ajte vzdr\u017eevati <strong>raznoliko prehrano,<\/strong> da boste lahko \u010dim bolje izkoristili vsako \u017eivilo in njegove koristne snovi.<\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-1124x749.jpeg\" alt=\"What other superfoods are out there?\" class=\"wp-image-523154\" title=\"Jak\u00e9 dal\u0161\u00ed superpotraviny zn\u00e1me?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_dodati_vec_superzivil_svoji_prehrani\"><\/span>Kako dodati ve\u010d super\u017eivil svoji prehrani?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zdrava \u017eivila, kot sta sadje in zelenjava, bi morala <strong>biti del vsakega obroka.<\/strong> Ni jih treba u\u017eivati samo v solatah, temve\u010d jih lahko vklju\u010dite <strong>v testo za sladice,<\/strong> brez da bi to kdorkoli vedel.<\/li>\n\n\n\n<li>Iz gob lahko pripravite odli\u010dne juhe, omake in priloge. \u010ce vam niso v\u0161e\u010d, lahko \u0161e vedno u\u017eivate v njihovih koristih v <strong>obliki tablet, kapsul ali v prahu.<\/strong><\/li>\n\n\n\n<li>Ore\u0161\u010dki so \u0161e ena vrsta hrane, ki se dobro ujema z mnogimi jedmi in doda hrustljavost. Prav tako so primerni kot <strong>samostojen prigrizek.<\/strong><\/li>\n\n\n\n<li>In \u0161e enkrat, korenine, kot sta ingver ali maka, so na voljo v mnogih oblikah. Lahko jih dodate <strong>omakam, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/tag\/smuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>smoothijem<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/tag\/kasa-sl\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ka\u0161am<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/sladice\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sladicam <\/strong><\/a><strong>in drugim jedem.<\/strong> Podobno velja tudi za druga super\u0161ivila, ki so na voljo v razli\u010dnih oblikah.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span><strong>Kaj bi si morali zapomniti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot lahko vidite, super\u017eivila niso le <strong>zelene tablete, <\/strong>ki na prvi pogled morda niso najbolj privla\u010dne. Zahvaljujo\u010d temu \u010dlanku ste morda celo spoznali, <strong>koliko super\u017eivil imate doma<\/strong> in jih redno vklju\u010dujete v svojo prehrano. Glavno, kar je treba poudariti, je <strong>raznolikost prehrane,<\/strong> da dobite vsa potrebna makrohranila. \u010ce k vsakemu obroku dodate nekaj super\u017eivil, boste zlahka izkoristili njihove koristi. To bo podprlo va\u0161e zdravje in celotno vitalnost ter poskrbelo za va\u0161e dobro po\u010dutje. Poleg tega lahko na ta na\u010din telesu enostavno <strong>pomagate<\/strong> <strong>premagati<\/strong> ali <strong>prepre\u010diti \u0161tevilne bolezni.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Preberite o super\u017eivilih in njihovih u\u010dinkih na zdravje in imunost. Izvedeli boste, katera \u017eivila so napolnjena s pomembnimi vitamini, minerali in antioksidanti.<\/p>\n","protected":false},"author":25,"featured_media":80722,"comment_status":"open","ping_status":"closed","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":[118],"tags":[6651,6507,7395,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-238451","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-imunost","9":"tag-prehranska-dopolnila","10":"tag-superzivila","11":"tag-zdravje","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>Obse\u017een pregled super\u017eivil: Katera so najbolj\u0161a in kako vam lahko pomagajo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Preberite o super\u017eivilih in njihovih u\u010dinkih na zdravje in imunost. 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