{"id":241638,"date":"2021-04-26T15:00:44","date_gmt":"2021-04-26T13:00:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=241638"},"modified":"2022-10-24T13:31:23","modified_gmt":"2022-10-24T11:31:23","slug":"kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/","title":{"rendered":"Kateri so najbolj\u0161i rastlinski viri beljakovin in zakaj bi jih morali vklju\u010diti v svojo prehrano?"},"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\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/#4_razlogi_za_vkljucevanje_rastlinskih_virov_beljakovin_v_prehrano\" title=\"4 razlogi za vklju\u010devanje rastlinskih virov beljakovin v prehrano\">4 razlogi za vklju\u010devanje rastlinskih virov beljakovin v prehrano<\/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\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/#Strocnice\" title=\"Stro\u010dnice\">Stro\u010dnice<\/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\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/#Rastlinski_nadomestki_mesa\" title=\"Rastlinski nadomestki mesa\">Rastlinski nadomestki mesa<\/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\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/#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-5\" href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/#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-6\" href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/#Psevdo-beljakovine_in_drugi_viri\" title=\"Psevdo-beljakovine in drugi viri\">Psevdo-beljakovine in drugi viri<\/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\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/#Veganske_beljakovine\" title=\"Veganske beljakovine\">Veganske beljakovine<\/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\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">Vegetarijanstvo in veganstvo v zadnjem \u010dasu iz ve\u010d razlogov postajata vedno bolj priljubljena. Nekateri s tem pristopom posku\u0161ajo <strong>re\u0161iti \u017eivljenja \u017eivali<\/strong>, druge zanimajo <strong>ekolo\u0161ki<\/strong> <strong>vidiki<\/strong>, nekaterim pa <strong>okus<\/strong> mesa in \u017eivalskih izdelkov preprosto ni v\u0161e\u010d. Ne glede na to, kak\u0161no je va\u0161e zanimanje za rastlinske vire beljakovin, ne skrbite &#8211; ni potrebe po tem, da se odre\u010dete svojemu najljub\u0161emu zrezku, jajcem ali jogurtu. Vsekakor pa ni slaba ideja v svoj jedilnik <strong>redno vklju\u010devati rastlinske vire beljakovin<\/strong>, ki obi\u010dajno <strong>ne vsebujejo toliko nasi\u010denih ma\u0161\u010dobnih kislin<\/strong> in bodo na splo\u0161no izbolj\u0161ale va\u0161o prehrano. V dana\u0161njem \u010dlanku bomo raziskali razloge, zakaj se vse ve\u010d ljudi zanima za rastlinske vire beljakovin, pojasnili pa bomo tudi, kateri so najbolj\u0161i.<\/span><\/p>\n\n\n\n<p><strong>V \u010dlanku boste izvedeli o naslednjih \u017eivilih:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group is-layout-flex 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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Rde\u010da-le\u010da\">rde\u010da le\u010da<\/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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#\u010ci\u010derika\">\u010di\u010derika<\/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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Fi\u017eol-mungo\">Fi\u017eol mungo<\/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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Tofu\">tofu<\/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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Tempeh\">tempeh<\/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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Seitan\">seitan<\/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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Mandlji\">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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Pistacije\">Pistacije<\/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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Indijski-ore\u0161\u010dki\">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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Konopljina-semena\">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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Chia-semena\">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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Bu\u010dna-semena\">Bu\u010dna 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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Kvinoja\">kvinoja<\/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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Amarant\">Amarant<\/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 is-style-fill\"><a class=\"wp-block-button__link\" href=\"#Delikatesni-kvas\">Delikatesni kvas<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_razlogi_za_vkljucevanje_rastlinskih_virov_beljakovin_v_prehrano\"><\/span>4 razlogi za vklju\u010devanje rastlinskih virov beljakovin v prehrano<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ljudje, ki so se odlo\u010dili za radikalno zmanj\u0161anje \u017eivalskih proizvodov, imajo obi\u010dajno razlog za to. Izpostavili bomo <strong>\u0161tiri glavne<\/strong> <strong>argumente<\/strong>, ki vas bodo morda prepri\u010dali, da je pove\u010dano vklju\u010devanje rastlinskih virov beljakovin smiselno.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Eti\u010dno stali\u0161\u010de<\/h3>\n\n\n\n<p><span lang=\"SL\">Ljudje so za\u010deli jesti \u017eivali pred 2,5 milijona let, kar je eden od razlogov, zakaj tudi danes mnogi ljudje u\u017eivanje pi\u0161\u010dan\u010djega mesa, govedine in drugega mesa do\u017eivljajo kot <strong>normalno in naravno<\/strong>. Spremenilo pa se je koli\u010dina mesa, ki ga vsako leto zau\u017eijemo kot dru\u017eba, in na\u010din ravnanja z \u017eivalmi. Mno\u017ei\u010dno rejo, zakol in splo\u0161no ravnanje z \u017eivalmi vse pogosteje opisujejo kot <strong>neeti\u010dno, ne\u010dlove\u0161ko, kakovost pa je pogosto<\/strong> <strong>oslabljena na ra\u010dun koli\u010dine, \u010deprav se dobro po\u010dutje \u017eivali vse bolj upo\u0161teva<\/strong>. <span style=\"color: #ff6600\">[1]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Ena od mo\u017enosti je odprava \u017eivalskih proizvodov, vendar je bolj verjetna manj radikalna mo\u017enost ta, da za\u010dnete <strong>slediti izvoru \u017eivil, ki jih kupujete<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">Se spra\u0161ujete, kje so \u017eivali &#8220;bivale&#8221;? To lahko ugotovite po sami kakovosti in okusu mesa. Ugotovite lahko tudi, ali jajca prihajajo od koko\u0161i, ki so svoje \u017eivljenje pre\u017eivele v kletkah in ali so meso dale krave, ki so se prosto pasle. Prav tako se kakovost jajc razlikuje od koko\u0161i nosnic in tistih s proste reje.<\/span><\/li><li><strong><span lang=\"SL\">Ugotovite, s \u010dim so se hranile \u017eivali<\/span><\/strong><span lang=\"SL\">. Njihova prehrana vpliva tako na kakovost samega mesa kot na izdelek, na primer mleko ali jajca.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Optimalna re\u0161itev je lahko nakup izdelkov pri <strong>BIO ali lokalnih<\/strong> <strong>rejcih<\/strong>, kjer se lahko prepri\u010date v izvor hrane, hkrati pa boste podprli tudi gospodarstvo v va\u0161i regiji.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-1124x749.jpg\" alt=\"Rastlinski viri beljakovin pomagajo zmanj\u0161ati emisije toplogrednih plinov\" class=\"wp-image-234801\" width=\"843\" height=\"562\" title=\"Rastlinski viri beljakovin pomagajo zmanj\u0161ati emisije toplogrednih plinov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Ekolo\u0161ko stali\u0161\u010de<\/h3>\n\n\n\n<p><span lang=\"SL\">Morda vas ne bo presenetilo, da <strong>mesna industrija proizvaja ogromne koli\u010dine toplogrednih plinov<\/strong>. Visoka proizvodnja mesa je tudi eden glavnih vzrokov za <strong>zmanj\u0161anje in izumrtje biotske raznolikosti,<\/strong> na primer zaradi poseka avtohtonih gozdov. Na \u017ealost pa to ni edina te\u017eava. Ali ste na primer vedeli, da se <strong>za proizvodnjo 1 kg govedine porabi 15 500 litrov vode?&nbsp;<\/strong>&nbsp;<span style=\"color: #ff6600\">[2-5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Kar zadeva proizvodnjo hrane, imajo mesni izdelki tudi <strong>najve\u010dji dele\u017e ogljika<\/strong>, to je koli\u010dina toplogrednih plinov, proizvedenih v celotnem ciklu dolo\u010denega \u017eivila &#8211; od proizvodnje, predelave in prevoza, pa vse do recikliranja. Dele\u017e ogljika <strong>negativno vpliva na podnebne spremembe, onesna\u017eevanje zraka in podobno<\/strong>. Za primerjavo, dele\u017e ogljika 1 kg govejega ali ov\u010djega mesa je pribli\u017eno 36 kg CO2, pri stro\u010dnicah in veganskih nadomestkih mesa pa 1-5 kg CO2 za isto koli\u010dino. In to je velika razlika, se vam ne zdi? Zmanj\u0161ate ga lahko samo tako, da <strong>meso kupujete od lokalnih kmetov<\/strong>. Tudi \u010de razlika ni tako velika, \u0161teje va\u0161 trud. <span style=\"color: #ff6600\">[6-7]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5012,5331,8665,28689,28693,43903\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Zdravstveno stali\u0161\u010de<\/h3>\n\n\n\n<p><span lang=\"SL\">Glede na rezultate \u0161tudij vegetarijanska in <a href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/\" target=\"_blank\" aria-label=\"veganska prehrana (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veganska prehrana<\/a> <strong>pozitivno vplivata na zni\u017eevanje ITM, holesterola in krvnega<\/strong> <strong>sladkorja<\/strong>. Hkrati pa so se pokazale tudi statisti\u010dno pomembne razlike v <strong>stopnjah umrljivosti zaradi raka in kardiovaskularnih boleznih<\/strong> v korist vegetarijancev in veganov v primerjavi z ljudmi, ki so u\u017eivali meso in druge \u017eivalske proizvode. <span style=\"color: #ff6600\">[8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Toda tudi te rezultate je treba obravnavati kriti\u010dno in ne sklepati, da so \u017eivalski proizvodi vzrok vsega zla. \u010ce primerjamo osebo, ki se ne giblje veliko in vsak dan u\u017eiva mastno meso, z veganom, ki skrbi za uravnote\u017eeno prehrano in ohranja aktiven \u017eivljenjski slog, bi bil verjetno bolj zdrav vegan. Vendar to <strong>ni<\/strong> <strong>dokaz, da so \u017eivalski proizvodi \u0161kodljivi<\/strong>. Na vpra\u0161anje je treba gledati v splo\u0161nem kontekstu, ne samo na posamezne podatke, ki so izvzeti iz konteksta. \u010ce \u017eelimo narediti tisto, kar je najbolj\u0161e za na\u0161e zdravje, se moramo osredoto\u010diti na zdravo, racionalno prehrano. In od nas je odvisno, ali so meso in \u017eivalski proizvodi del tega.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Rezultati \u0161tudij so lahko posledica dejstva, da \u010de bi izlo\u010dili \u017eivalske proizvode, bi se <strong>izbira \u017eivil, ki jih u\u017eivate, zmanj\u0161ala<\/strong>. Pri tem lahko svojo vlogo odigra tudi <strong>dele\u017ee energije<\/strong> <strong>v hrani<\/strong>. Ko se osredoto\u010dimo na vsebnost kalorij v isti koli\u010dini veganske prehrane in tipi\u010dne zahodnja\u0161ke prehrane, ugotovimo, da je <strong>veganska prehrana obi\u010dajno manj kalori\u010dna<\/strong>. To lahko privede tudi do bolj uravnote\u017eenega vnosa energije za vegane, morda do izgube telesne te\u017ee, s \u010dimer gre zmanj\u0161anje tveganj za zdravje z roko v roki. Navsezadnje obstaja razlika med tem, da si kot hiter prigrizek privo\u0161\u010dite <strong>banano ali hot dog<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Raznolikost<\/h3>\n\n\n\n<p><span lang=\"SL\">Rastlinski viri beljakovin morda niso le dober na\u010din za ohranjanje okolja. Je tudi odli\u010den na\u010din za <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"izbolj\u0161anje prehrane in izogibanje stereotipu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izbolj\u0161anje prehrane in izogibanje stereotipu<\/a><\/strong> o vsakodnevnem u\u017eivanju pi\u0161\u010danca z ri\u017eem. Poleg tega boste z rastlinsko prehrano pove\u010dali vnos razli\u010dnih antioksidantov. Kaj pa velik zalogaj stro\u010dnic ali pra\u017eenega tofuja za kosilo enkrat na teden namesto pe\u010denega mesa?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Da bi dobili idejo o tem, katere vire beljakovin ponuja rastlinska prehrana, smo za vas pripravili <strong>prakti\u010dni pregled kategorij in posebnih \u017eivil.<\/strong>&nbsp;Prikazana je povpre\u010dna <strong>vsebnost makrohranil in na\u010din njihove uporabe v kuhinji.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce se spra\u0161ujete, koliko beljakovin bi morali zau\u017eiti glede na svoj cilj, ne bi smeli zamuditi \u010dlanka <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic?<\/a><\/span><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-1124x749.jpg\" alt=\"Kako se zdravo prehranjevati brez mesa ali z mesom\" class=\"wp-image-234815\" width=\"843\" height=\"562\" title=\"Kako se zdravo prehranjevati brez mesa ali z mesom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Strocnice\"><\/span>Stro\u010dnice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Stro\u010dnice, kot so le\u010da, grah, \u010di\u010derika in fi\u017eol<\/span><\/strong><span lang=\"SL\">, na splo\u0161no veljajo za stro\u010dnice. Lahko pa boste presene\u010deni, da mednje ne uvr\u0161\u010damo <strong>soje ali ara\u0161idov<\/strong>. Ta skupina \u017eivil je obi\u010dajno bogata s kompleksnimi ogljikovimi hidrati, beljakovinami, vlakninami in minerali, kot sta fosfor ali kalcij. Nasprotno pa stro\u010dnice obi\u010dajno nimajo velike vsebnosti ma\u0161\u010dob. Zahvaljujo\u010d kombinaciji vlaknin in beljakovin imajo <strong>velik u\u010dinek na sitost<\/strong>, kar je idealno predvsem za ljudi, ki \u017eelijo shuj\u0161ati. Vendar imajo stro\u010dnice manj ugoden aminokislinski spekter (na primer zaradi nizkega metionina &#8211; tako imenovane mejne aminokisline) in zato je priporo\u010dljivo, da ga dopolnjujemo z dodatnimi viri beljakovin. \u017dita, na primer, ali ore\u0161\u010dki in semena, ki so bogata s to mejno aminokislino, lahko temu namenu popolnoma slu\u017eijo.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Prednost stro\u010dnic je, da so brez glutena, zato se ljudem, ki imajo te\u017eave s prebavo glutena, ni treba bati njihovega u\u017eivanja.&nbsp;<span style=\"color: #ff6600\">[9]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Rde\u010da-le\u010da\">1. Rde\u010da le\u010da<\/h3>\n\n\n\n<p><span lang=\"SL\">Le\u010da, in ne samo rde\u010da, lahko velja za <strong>odli\u010den rastlinski vir<\/strong> <strong>beljakovin in kompleksnih ogljikovih hidratov<\/strong>. Zaradi nizkega glikemi\u010dnega indeksa njeno dodajanje hrani pozitivno vpliva na <strong>raven sladkorja v krvi<\/strong>, kar potrjujejo tudi rezultati \u0161tudij. Poleg tega lahko pomaga tudi pri zmanj\u0161evanju &#8220;slabega&#8221; LDL in pove\u010danju &#8220;dobrega&#8221; HDL holesterola.<span style=\"color: #ff6600\"> [10\u201312]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g surove olupljene rde\u010de le\u010de?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>362 kcal, 55 g ogljikovih hidratov, 27 g beljakovin, 2,6 g ma\u0161\u010dob<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti le\u010do v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Olupljena rde\u010da le\u010da ima eno veliko prednost &#8211; <strong>pred kuhanjem je ni treba namakati<\/strong>, ker ne vsebuje lupine. Dolga priprava in ve\u010d ur namakanja je tudi pogost razlog, da se ljudje izogibajo stro\u010dnicam. Velika \u0161koda bi bila, \u010de v svojo prehrano ne bi vklju\u010dili rde\u010de le\u010de, saj bi bili poleg dragocenih hranil prikraj\u0161ani tudi za njihov <strong>odli\u010den<\/strong> <strong>okus<\/strong>. Najbolj bo izstopala, \u010de jo jeste kot samostojno jed. Ima pa popoln okus tudi v solatah, omakah, zelenjavnih pala\u010dinkah ali juhah. Skuha se v 20 minutah, zato ni ni\u010d bolj zapletena za pripravo kot ri\u017e. Lahko jo celo <strong>skuhate v skledi z ri\u017eem<\/strong>, kar olaj\u0161a postopek.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-1124x749.jpg\" alt=\"Koliko kalorij ima le\u010da in kaj lahko iz nje skuhamo\" class=\"wp-image-234829\" width=\"843\" height=\"562\" title=\"Koliko kalorij ima le\u010da in kaj lahko iz nje skuhamo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"\u010ci\u010derika\">2. \u010ci\u010derika<\/h3>\n\n\n\n<p><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/bio-cicerika-pripravljeno-za-uzivanje-vanavita.html\" target=\"_blank\" aria-label=\"\u010ci\u010derika (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010ci\u010derika<\/a> se poleg vsebnosti beljakovin in vlaknin pona\u0161a tudi z ve\u010djim <strong>dele\u017eem folne kisline, mangana, bakra ali \u017eeleza<\/strong>. Kot ena redkih stro\u010dnic ima zelo ugodno sestavo <strong>esencialnih aminokislin<\/strong>, zaradi \u010desar je zelo cenjen vir beljakovin med vsemi, ne le vegani. Verjetno so zato <strong>\u010di\u010derikine beljakovine<\/strong> vse bolj priljubljene. \u010ci\u010derika ima nizek glikemi\u010dni indeks, kar pozitivno vpliva na raven sladkorja v krvi. In tako kot le\u010da lahko tudi \u010di\u010derika pozitivno vpliva na raven holesterola.<span style=\"color: #ff6600\"> [13-14]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g surove \u010di\u010derike?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>336 kcal, 44 g ogljikovih hidratov, 19 g beljakovin, 6 g ma\u0161\u010dob, 15 g vlaknin<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti \u010di\u010deriko v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Ni vam treba za vsako ceno narediti okusnega humusa iz \u010di\u010derike. Odli\u010dna je tudi v solati ali kot zdrav prigrizek pred televizijo. Dovolj je, da jo rahlo namo\u010dite v <a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-olive-oil-cooking-spray-201g-gymbeam.html\" target=\"_blank\" aria-label=\"olje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olje<\/a>, za\u010dinite, spe\u010dete do zlate barve ter hrustljavega okusa. \u010ci\u010deriko lahko uporabimo tudi pri pripravi <strong>sladkih sladic<\/strong>, ki bodo obogatene z dragocenimi hranili in beljakovinami. \u010ce ne \u017eelite pre\u017eiveti odve\u010dnega \u010dasa v kuhinji, je priporo\u010dljivo, da imate doma \u017ee <strong>kuhano \u010di\u010deriko v slanici<\/strong>, ki je namenjena takoj\u0161nji uporabi.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Fi\u017eol-mungo\">3. Fi\u017eol mungo<\/h3>\n\n\n\n<p><span lang=\"SL\">Fi\u017eol mungo odlikuje <strong>visoka vsebnost esencialnih aminokislin<\/strong>, zaradi \u010desar je <strong>visokokakovosten vir<\/strong> <strong>beljakovin<\/strong> iz rastlinskega sveta. Prav tako je bogat z antioksidanti, <strong>vitaminom B9 in dragocenimi minerali<\/strong>, kot so <a href=\"https:\/\/gymbeam.si\/magnezij\" class=\"ek-link\">magnezij<\/a>, fosfor, \u017eelezo in baker. <span style=\"color: #ff6600\">[15]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Veste, kaj je najbolj\u0161e pri fi\u017eolu mungo? Da ga lahko <strong>sami kalite doma<\/strong> in toliko bolj u\u017eivate v kon\u010dnem izdelku. Poleg tega bo ta postopek zmanj\u0161al vsebnost antihranil, zaradi \u010desar je fi\u017eol mungo bolje prebavljiv in hranila iz njega bolje absorbirana.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g surovega fi\u017eola mungo?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>347 kcal, 63 g ogljikovih hidratov, 24 g beljakovin, 1,2 g ma\u0161\u010dob, 16 g vlaknin<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti fi\u017eol mungo v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Fi\u017eol mungo je sestavni del vietnamske solate B\u00fan b\u00f2 nam b\u1ed9. Je pa odli\u010den vir tudi v \u010de\u0161kih solatah ali kot nadev za tortilje. Ker imajo <strong>kal\u010dki podoben okus kot sve\u017ee olupljen grah<\/strong>, ga lahko jeste kot samostojno jed.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Vendar te tri stro\u010dnice niso edini vir beljakovin, s katerimi lahko obogatite svojo prehrano. Odli\u010dna izbira je tudi <strong>grah, ki vsebuje pribli\u017eno 23 g<\/strong> <strong>beljakovin<\/strong> na 100 g. Tudi <strong>izdelki iz stro\u010dnic<\/strong> so lahko odli\u010dna alternativa. Kaj pa, \u010de bi poskusili beljakovinski \u010dips iz le\u010dine moke ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-testenine-iz-lece-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">testenine iz stro\u010dnic<\/a><\/span>?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Med stro\u010dnicami <strong>imajo tudi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" aria-label=\"ara\u0161idi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idi<\/a><\/span> visoko vsebnost beljakovin (26 g v 100 g)<\/strong>. Imajo tudi visoko vsebnost ma\u0161\u010dob, o kateri je treba razmi\u0161ljati, zato ne smete pretiravati.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-1124x751.jpg\" alt=\"Koliko kalorij imajo kal\u010dki mungo in kaj lahko iz njih skuhamo\" class=\"wp-image-234843\" width=\"843\" height=\"563\" title=\"Koliko kalorij imajo kal\u010dki mungo in kaj lahko iz njih skuhamo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rastlinski_nadomestki_mesa\"><\/span>Rastlinski nadomestki mesa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Kot \u017ee ima pove, se namesto mesa samega <strong>v receptih najpogosteje uporabljajo nadomestki<\/strong>. Lahko so na primer narejeni iz sojine ali p\u0161eni\u010dne moke.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Tofu\">1. Tofu<\/h3>\n\n\n\n<p><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\"Tofu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a> je sojin izdelek, ki se glede na vrsto razlikuje po <strong>strukturi, konsistenci in okusu<\/strong>. Odlikujejo ga <strong>visokokakovostne<\/strong> <strong>beljakovine, kalcij<\/strong> in nizka vsebnost natrija. Tofu je narejen iz soje. Najprej jo sperejo, pustijo, da nabrekne v vodi, nato pa jo zme\u0161ajo v ka\u0161o. To se kuha pri ve\u010d kot 100 \u00b0C, s \u010dimer <strong>se odpravi sojin priokus<\/strong>. Nato drozgo precedijo, da ustvarijo sojin napitek. Po tem se pusti, da se obori, <strong>pri tem pa nastane tako imenovani tofu<\/strong>. <span style=\"color: #ff6600\">[16] [38]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g tofuja?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>125 kcal, 2,3 g ogljikovih hidratov, 12 g beljakovin, 7,5 g ma\u0161\u010dob<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti tofu v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Tofu lahko v kuhinji uporabljamo enako kot klasi\u010dno meso. Je odli\u010den del omak ali solate. Velika prednost tofuja je, da ga lahko kuhamo in <strong>jemo tako toplega kot hladnega<\/strong>. Na primer, nare\u017eite ga na tanj\u0161e rezine in ga uporabite namesto \u0161unke ali sira na kruhu. \u010ce dobite tofu brez okusa, ga lahko zme\u0161ate z zamrznjenim sadjem, da dobite <strong>kremast veganski sladoled<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Tempeh\">2. Tempeh<\/h3>\n\n\n\n<p><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\"Tempeh (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh<\/a> je fermentiran izdelek, ki je <strong>izdelan iz kuhane, pretla\u010dene in stisnjene soje<\/strong>, ki ji dodajo bakterijske kulture. Tempeh je cenjen zaradi visoke vsebnosti lahko prebavljivih <strong>beljakovin, kalcija, fosforja, \u017eeleza in celo vitamina B12<\/strong>, katerega zadosten vnos lahko za vegane predstavlja te\u017eavo. <span style=\"color: #ff6600\">[16]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g tempeha?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">143 kcal, 3,8 g ogljikovih hidratov, 16,7 g beljakovin, 8,3 g ma\u0161\u010dob \u2013 te vrednosti se lahko razlikujejo za ve\u010d deset kalorij, odvisno od okusa in marinade<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti tempeh v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Tempeh lahko v kuhinji uporabljate <strong>na enak na\u010din kot tofu<\/strong>. Odli\u010dnega okusa je z bulgurjem, kuskusom in lahko nadomesti mleto meso.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-1124x749.jpg\" alt=\"Koliko kalorij imajo nadomestki mesa in kako jih uporabiti pri kuhanju\" class=\"wp-image-234857\" width=\"843\" height=\"562\" title=\"Koliko kalorij imajo nadomestki mesa in kako jih uporabiti pri kuhanju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Seitan\">3. Seitan<\/h3>\n\n\n\n<p><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\"Seitan (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Seitan<\/a> je rastlinska beljakovina, ki jo morda poznate pod imenom <strong>p\u0161eni\u010dni gluten<\/strong>. Lahko ga naredite celo sami doma, tako da ve\u010dkrat izperete moko. \u0160e vedno pa vsebuje <strong>malo ogljikovih hidratov<\/strong>. \u010ce ga ne \u017eelite narediti, ga lahko kupite v prahu, ki ga zme\u0161ate z vodo, ali kot kon\u010dni izdelek.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g seitana?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>104 kcal, 3,5 g ogljikovih hidratov, 21 g beljakovin, 0,5 g ma\u0161\u010dob<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti seitan v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Morda ni presenetljivo, da ga lahko uporabljate enako kot tofu ali tempeh. Prav tako je zelo priljubljeno, da <strong>seitan namesto v mesa vklju\u010dite<\/strong> <strong>v hamburger<\/strong>. Ne pozabite pa ga dobro za\u010diniti.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Orescki\"><\/span>Ore\u0161\u010dki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\"Ore\u0161\u010dki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ore\u0161\u010dki<\/a><\/span><span lang=\"SL\"> in <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslo iz ore\u0161\u010dkov<\/a><\/span> se zagotovo lahko <strong>pohvalijo z visoko vsebnostjo zdravih<\/strong> <strong>ma\u0161\u010dob<\/strong>. Toda ali ste vedeli, da se ponavadi odlikujejo po dele\u017eu <strong>beljakovin ali vlaknin?<\/strong> Ne posku\u0161ajte jih uporabljati kot primarni vir beljakovin. Glede na njihovo <strong>vi\u0161jo kalori\u010dno vrednost<\/strong> bi to s\u010dasoma gotovo vplivalo na va\u0161o postavo, da ne omenjamo dejstva, da bi lahko imeli neprijetne prebavne te\u017eave.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Mandlji\">1. Mandlji<\/h3>\n\n\n\n<p><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" aria-label=\"Mandlji (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandlji<\/a><\/span><span lang=\"SL\"> se pona\u0161ajo z <strong>vitaminom E, manganom, magnezijem in antioksidanti<\/strong>, ki pomagajo za\u0161\u010dititi celice pred oksidativnim stresom. Ta bi lahko prispeval k razvoju vnetij, staranja ali raka. Poleg tega pozitivno vplivajo tudi na <strong>optimizacijo<\/strong> <strong>ravni sladkorja v krvi in tlaka<\/strong>.&nbsp;<span style=\"color: #ff6600\">[17-20]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g mandljev?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>575 kcal, 22 g ogljikovih hidratov, 21 g beljakovin, 49 g ma\u0161\u010dob, 12 g vlaknin<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti mandlje v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Mandlji so odli\u010den dodatek za ka\u0161e, sladice, <strong>tako neposredno v obliki ore\u0161\u010dkov kot v obliki mandljevega masla ali mandljeve moke<\/strong>. Svojo vlogo pa lahko odigrajo tudi kot hrustljava sestavina v solati ali kot lo\u010den zdrav prigrizek, ki si ga privo\u0161\u010dite med gledanjem televizije.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-1124x749.jpeg\" alt=\"Koliko kalorij imajo ore\u0161\u010dki in kako jih uporabiti pri kuhanju\" class=\"wp-image-234872\" width=\"843\" height=\"562\" title=\"Koliko kalorij imajo ore\u0161\u010dki in kako jih uporabiti pri kuhanju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Pistacije\">2. Pistacije<\/h3>\n\n\n\n<p><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/pistacije-gymbeam.html\" target=\"_blank\" aria-label=\"Pistacije (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pistacije<\/a><\/span><span lang=\"SL\"> so znane po svoji vsebnosti zdravih ma\u0161\u010dob v obliki nenasi\u010denih ma\u0161\u010dobnih kislin, bakra, vitamina B6 in B1.&nbsp;Med ore\u0161\u010dki izstopajo zaradi <strong>ve\u010djega dele\u017ea<\/strong> <strong>aminokislin<\/strong>.&nbsp;Imajo tudi spodobno raven <strong>antioksidantov<\/strong> in pozitiven u\u010dinek na raven holesterola.&nbsp;<span style=\"color: #ff6600\">[21-22]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g pistacij?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>564 kcal, 29 g ogljikovih hidratov, 21 g beljakovin, 43 g ma\u0161\u010dob<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti pistacije v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Pistacije imajo odli\u010den okus same po sebi, kot del sladic, solat ali ovsene ka\u0161e, tudi v obliki <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/pistacijevo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\"pistacijevega masla (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pistacijevega masla<\/a><\/span><\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Indijski-ore\u0161\u010dki\">3. Indijski ore\u0161\u010dki<\/h3>\n\n\n\n<p><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" aria-label=\"Indijski ore\u0161\u010dki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Indijski ore\u0161\u010dki<\/a><\/span><span lang=\"SL\"> ne izstopajo le po odli\u010dnem okusu, temve\u010d tudi po vsebnosti bakra, magnezija, mangana, fosforja ali \u017eeleza.&nbsp; So <strong>bogati z nenasi\u010denimi ma\u0161\u010dobami<\/strong>, ki lahko zmanj\u0161ajo tveganje za bolezni srca. V njihovi sestavi so tudi pomembni antioksidanti. <span style=\"color: #ff6600\">[23]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g indijskih ore\u0161\u010dkov?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>553 kcal, 30 g ogljikovih hidratov, 18 g beljakovin, 44 g ma\u0161\u010dob<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti indijske ore\u0161\u010dke v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p>Indijski ore\u0161\u010dki so odli\u010dnega okusa kot del sladic, solat ali ka\u0161e. Z njimi si lahko pri\u010darate tudi okusno omako.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Poleg omenjenih ore\u0161\u010dkov pa je vsekakor vredno omeniti \u0161e <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\"le\u0161nike (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">le\u0161nike<\/a><\/span><\/strong> <strong>in<\/strong> <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" aria-label=\"orehe (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orehe<\/a><\/span><\/strong>, ki se prav tako pona\u0161ajo z visoko vsebnostjo koristnih snovi in so slastnega okusa.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-1124x843.jpg\" alt=\"Kateri ore\u0161\u010dki imajo najve\u010d beljakovin?\" class=\"wp-image-234886\" width=\"843\" height=\"632\" title=\"Kateri ore\u0161\u010dki imajo najve\u010d beljakovin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Semena\"><\/span>Semena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Razli\u010dne vrste semen spadajo med <strong>\u017eivila, obogatena s hranili<\/strong>, ki se popolnoma pretihotapijo v skoraj vsak obrok. Posledi\u010dno obi\u010dajno ne dopolnjujejo le potrebnih makrohranil, temve\u010d tudi beljakovine, zdrave ma\u0161\u010dobe in vlaknine.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Konopljina-semena\">1. Konopljina semena<\/h3>\n\n\n\n<p><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/bio-konopljina-semena-oluscena-wolfberry.html\" target=\"_blank\" aria-label=\"Konopljina semena (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Konopljina semena<\/a> izstopajo po <strong>ne\u017enem okusu ore\u0161\u010dkov<\/strong> in odli\u010dni sestavi. Poleg beljakovin vsebujejo veliko vitamina E, fosforja, kalija, magnezija, \u017evepla, kalcija in \u017eeleza. Pomagajo <strong>zmanj\u0161ati tveganje za bolezni srca<\/strong> <strong>in PMS<\/strong>, predvsem zaradi vsebnosti gama-linolenske kisline, ki zmanj\u0161uje u\u010dinke prolaktina, ki povzro\u010da PMS. Dobro se obnesejo tudi pri ljudeh s prebavnimi te\u017eavami. <span style=\"color: #ff6600\">[24-25]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g konopljinih semen?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>600 kcal, 5 g ogljikovih hidratov, 31 g beljakovin, 48 g ma\u0161\u010dob, 8 g vlaknin<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti konopljina semena v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Zahvaljujo\u010d okusu po ore\u0161\u010dkih so popolnoma primerna tako za <strong>sladke kot slane jedi<\/strong>. Lahko jih dodate ka\u0161i, jogurtu, smetani ali solati.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Chia-semena\">2. Chia semena<\/h3>\n\n\n\n<p><span lang=\"SL\">Priljubljenost <a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" aria-label=\"chia semen  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">chia semen<\/span> <\/a>se je v zadnjih letih pove\u010dala. Nekateri bi morda mislili, da gre za novost, vendar je ravno obratno. Chia semena so bila \u017ee na jedilnikih Aztekov in Majev. Izstopajo po vsebnosti <strong>kalcija, mangana, magnezija in fosforja ter so napolnjena z antioksidanti in omega-3 ma\u0161\u010dobnimi kislinami.<\/strong> Tudi chia semena lahko pozitivno vplivajo na raven holesterola in sladkorja v krvi. <span style=\"color: #ff6600\">[26-29]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g chia semen?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>486 kcal, 35 g ogljikovih hidratov, 19 g beljakovin, 31 g ma\u0161\u010dob, 35 g vlaknin<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti chia semena v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Chia semena lahko dodate v solato, ovseno ka\u0161o, vme\u0161ate v omake in druge me\u0161anice ali naredite okusen chia puding. Med vegani se ta semena pogosto uporabljajo kot <strong>nadomestek za jajca<\/strong>. Ko se zme\u0161ajo z vodo, tvorijo gel, ki v receptih izvrstno nadome\u0161\u010da jajce.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-1124x749.jpg\" alt=\"Iz chia semen lahko ustvarite napitke, puding ali jih uporabite kot nadomestek za jajca\" class=\"wp-image-234901\" width=\"843\" height=\"562\" title=\"Iz chia semen lahko ustvarite napitke, puding ali jih uporabite kot nadomestek za jajca\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Bu\u010dna-semena\">3. Bu\u010dna semena<\/h3>\n\n\n\n<p><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-bucna-semena-vanavita.html\" target=\"_blank\" aria-label=\"Bu\u010dna semena (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bu\u010dna semena<\/a><\/span><span lang=\"SL\"> imajo poleg beljakovin, zdravih ma\u0161\u010dob in vlaknin \u0161e visoko vsebnost <strong>fosforja, mangana,<\/strong> <strong>magnezija, \u017eeleza, cinka ali bakra<\/strong>. Bogata so z antioksidanti in lahko vplivajo na zmanj\u0161anje tveganja za nastanek raka na plju\u010dih, dojkah, \u017eelodcu ali debelem \u010drevesu. Poleg tega pomagajo izbolj\u0161ati <strong>zdravje<\/strong> <strong>prostate in mehurja<\/strong>. <span style=\"color: #ff6600\">[30-32]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g bu\u010dnih semen?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>559 kcal, 11 g ogljikovih hidratov, 30 g beljakovin, 49 g ma\u0161\u010dob, 6 g vlaknin<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti bu\u010dna semena v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Bu\u010dna semena popolnoma izstopajo v kateri koli zelenjavni solati ali ovseni ka\u0161i. \u010ce pe\u010dete svoj kruh ali \u017eemljice, poskusite <strong>po vrhu potrositi<\/strong> <strong>bu\u010dna semena<\/strong>. Ugotovili boste, da vam je njihov okus v\u0161e\u010d.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Iz te kategorije velja omeniti <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\" target=\"_blank\" aria-label=\"lanena (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lanena<\/a><\/span> in <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-soncnicna-semena-vanavita.html\" target=\"_blank\" aria-label=\"son\u010dni\u010dna semena (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">son\u010dni\u010dna semena<\/a><\/span>, ki so prav tako zanimiva zaradi vsebnosti beljakovin in drugih hranil.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Psevdo-beljakovine_in_drugi_viri\"><\/span>Psevdo-beljakovine in drugi viri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">V to kategorijo smo vklju\u010dili <strong>brezglutenska psevdo\u017eita<\/strong>, ki poleg ogljikovih hidratov vsebujejo tudi beljakovine. Omeniti pa moramo tudi <strong>delikatesni kvas<\/strong>, ki je med vegani zelo priljubljen.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Kvinoja\">1. Kvinoja<\/h3>\n\n\n\n<p><span lang=\"SL\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\"Kvinoja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kvinoja<\/a><\/span><span lang=\"SL\"> je <strong>brezglutensko psevdo\u017eito<\/strong>, ki ga verjetno uporabljate predvsem kot vir ogljikovih hidratov, zato morda niti niste vedeli, da vsebuje <strong>spodobno koli\u010dino beljakovin<\/strong>. V njeni sestavi boste na\u0161li tudi veliko zdravih flavonoidov, imenovanih kvercetin in kemferol. Kvinoja <strong>ima nizek<\/strong> <strong>glikemi\u010dni indeks in visoko vsebnost magnezija<\/strong>, kalija, cinka in \u017eeleza. Odlikuje jo tudi spekter <strong>esencialnih<\/strong> <strong>aminokislin<\/strong>. <span style=\"color: #ff6600\">[33]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g kvinoje?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>354 kcal, 64 g ogljikovih hidratov, 14 g beljakovin, 6 g ma\u0161\u010dob<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti kvinojo v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Kvinoja, ki jo pred pripravo ne smete pozabiti sprati z vodo, se uporablja predvsem kot dodatek omakam, mesu ali njegovim nadomestkom. Lahko pa jo dodate tudi solatam, s \u010dimer pove\u010date <strong>vsebnost beljakovin in kompleksnih ogljikovih hidratov<\/strong>. Odli\u010dnega okusa je tudi v razli\u010dnih zelenjavnih polpetah, v katerih prav tako pomaga ustvariti optimalno konsistenco.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-1124x749.jpg\" alt=\"Koliko kalorij ima kvinoja in kaj lahko z njo skuhamo?\" class=\"wp-image-234915\" width=\"843\" height=\"562\" title=\"Koliko kalorij ima kvinoja in kaj lahko z njo skuhamo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Amarant\">2. Amarant<\/h3>\n\n\n\n<p><span lang=\"SL\">Amarant lahko prav tako uvrstimo med <strong>brezglutenska psevdo\u017eita<\/strong> s pozitivnim u\u010dinkom na na\u0161e zdravje. Vsebuje veliko mangana, magnezija, fosforja in \u017eeleza. Odlikuje ga tudi spekter esencialnih aminokislin. V telesu lahko pomaga zmanj\u0161ati vnetje in raven holesterola.<span style=\"color: #ff6600\">&nbsp;[34-36]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g surovega amaranta?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>371 kcal, 65 g ogljikovih hidratov, 14 g beljakovin, 7 g ma\u0161\u010dob<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti amarant v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Amarant, tako kot kvinojo, lahko uporabljamo kot <strong>prilogo<\/strong>, v solatah ali drugih me\u0161anicah. Iz njega lahko naredite tudi ka\u0161o ali zgostite juho ali omako.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Delikatesni-kvas\">3. Delikatesni kvas<\/h3>\n\n\n\n<p><span lang=\"SL\">Delikatesni kvas je <strong>brezglutenski neaktiven kvas v obliki<\/strong> <strong>majhnih kosmi\u010dev<\/strong>, ki po okusu in vonju spominja na parmezan. Poleg beljakovin <strong>vsebuje veliko aminokislin in drugih<\/strong> <strong>hranil<\/strong>. Kvas na splo\u0161no velja za odli\u010den vir vitaminov skupine B.<span style=\"color: #ff6600\"> [37]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolik\u0161na je povpre\u010dna hranilna vrednost 100 g delikatesnega kvasa?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>327 kcal, 9 g ogljikovih hidratov, 49 g beljakovin, 5 g ma\u0161\u010dob, 27 g vlaknin<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti delikatesni kvas v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Zaradi podobnosti s sirom je kot nala\u0161\u010d za testenine, omake, juhe, namaze ali kot za\u010dimba za solato. V kombinaciji z zdrobljenim tofujem je <strong>po okusu podoben ume\u0161anim jajcem<\/strong>.<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/jFufFbzME5sSRW87prHwlQbWMkm_CdX9gI12GYTyMdIV5SQvUzx3z7OpYwtjHx9kkCmjHz2lp5U4AVK9jrvOJ856ADPPtP6j05pwfoGLq12SLkklD9I45Zsb1M7KUieASx7RQJ6e\" alt=\"Katere veganske beljakovine so najbolj\u0161e?\" title=\"Katere veganske beljakovine so najbolj\u0161e?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Veganske_beljakovine\"><\/span>Veganske beljakovine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">V zadnji kategoriji se bomo osredoto\u010dili na prehranska dopolnila, ki vam lahko zelo olaj\u0161ajo vnos rastlinskih beljakovin, torej <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" class=\"ek-link\"><strong>rastlinskih<\/strong> <strong>beljakovin<\/strong><\/a><strong> in njihovih proizvodov<\/strong>. Ker rastlinskim beljakovinam z enim virom na splo\u0161no primanjkuje vsaj ena esencialna aminokislina, je priporo\u010dljivo izbrati tiste, ki so sestavljene iz <strong>kombinacije ve\u010d virov<\/strong>. Primer so <strong><span style=\"color: #ff6600\"><a aria-label=\"BIO Veganske beljakovine (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO Veganske beljakovine<\/a><\/span><\/strong>, ki jih sestavljajo <strong>grahove, ri\u017eeve in konopljine beljakovine<\/strong>. Izjema pa so lahko sojine beljakovine, ki so po svoji zastopanosti posameznih aminokislin najbolj podobne \u017eivalskim beljakovinam.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Med najbolj znane vrste rastlinskih beljakovin uvr\u0161\u010damo:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/bio-grahove-beljakovine-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">grahove beljakovine<\/a><\/span><\/li><li><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/konopljine-beljakovine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">konopljine beljakovine<\/a><\/span><\/li><li><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017eeve beljakovine<\/a><\/span><\/li><li><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sojine beljakovine<\/a><\/span><\/li><li>chia beljakovine<\/li><li>bu\u010dne beljakovine<\/li><\/ul>\n\n\n\n<p><strong><span lang=\"SL\">Kako vklju\u010diti beljakovine v svojo prehrano?<\/span><\/strong><\/p>\n\n\n\n<p><span lang=\"SL\">Vse, kar morate storiti, je, da jih zme\u0161ate z vodo, mlekom (vegani z zelenjavo) in preprosto popijete. Lahko pa jih kadar koli dodate v <strong>smoothije, sladice, ka\u0161e ali jogurte, da pove\u010date<\/strong> <strong>vsebnost beljakovin<\/strong>. \u010ce jih vklju\u010dite po treningu, <strong>pospe\u0161ite tudi proces regeneracije<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Poleg beljakovin pa lahko u\u017eivate tudi v drugih izdelkih, kot so <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-vegan-protein-bar-vanavita.html\" target=\"_blank\" aria-label=\"veganske beljakovinske plo\u0161\u010dice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veganske beljakovinske plo\u0161\u010dice<\/a><\/span> in <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/beljakovinski-cips-gymbeam.html\" target=\"_blank\" aria-label=\"beljakovinski \u010dips (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinski \u010dips<\/a><\/span>.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Obstaja veliko na\u010dinov za vnos beljakovin v telo iz rastlinskih virov. Nih\u010de vam torej ne more re\u010di, da je biti vegetarijanec ali vegan dolgo\u010dasno. Le se iz kakr\u0161nega koli razloga odlo\u010dite za rastlinsko prehrano, posku\u0161ajte <strong>\u010dim bolj popestriti svojo prehrano in pokrijte vnos<\/strong> <strong>vseh pomembnih vitaminov in mineralov<\/strong>. Niso samo vegani tisti, ki imajo te\u017eave z zadostnim vnosom <strong>vitamina B12<\/strong>, zato je treba po potrebi razmisliti o dopolnilih. \u010ce pa jeste dobro hrano in pazite na vsa makrohranila in mikrohranila, <strong>verjetno lahko<\/strong> <strong>pre\u017eivite brez \u017eivalskih proizvodov<\/strong>. Poleg tega boste potem \u017eiveli s pozitivnim ob\u010dutkom, da re\u0161ujete \u017eivljenja \u017eivali in na\u0161ega planeta.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce si \u0161e ne predstavljate \u017eivljenja brez \u017eivalskih proizvodov, jih <strong>vsaj enkrat poskusite zamenjati za rastlinske proizvode<\/strong>. Videli boste, da vam bodo v\u0161e\u010d nove mo\u017enosti, ki jih ponujajo te sestavine. Na primer, poi\u0161\u010dite navdih v kampanji Ponedeljek brez mesa in tako svoje ponedeljke pre\u017eivite brez mesa.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Kako vam gre z vnosom beljakovin &#8211; <strong>\u010drpate predvsem iz rastlinskih virov ali pa svojo prehrano gradite na mesu<\/strong>, jajcih in mle\u010dnih izdelkih? V komentarjih delite svoje mnenje z nami, lahko pa podatek tudi kak\u0161en nasvet o va\u0161ih najljub\u0161ih rastlinskih virih beljakovin.<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Rastlinski viri beljakovin so odli\u010den na\u010din za re\u0161evanje \u017eivljenj \u017eivali in na\u0161ega planeta. Tudi za mesojede \u017eivali so lahko odli\u010den dodatek na jedilniku. V dana\u0161njem \u010dlanku predstavljamo najbolj\u0161e rastlinske vire beljakovin in njihovo vsebnost makrohranil.<\/p>\n","protected":false},"author":100,"featured_media":234960,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7179,6999,7533],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-241638","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","9":"tag-kvinoja-sl","10":"tag-orescki","11":"tag-vegan-sl","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>Kateri so najbolj\u0161i rastlinski viri beljakovin in zakaj bi jih morali vklju\u010diti v svojo prehrano? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kateri so najbolj\u0161i rastlinski viri beljakovin in zakaj bi jih morali jesti? 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