{"id":241735,"date":"2021-05-05T08:42:59","date_gmt":"2021-05-05T06:42:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=241735"},"modified":"2021-05-07T14:43:20","modified_gmt":"2021-05-07T12:43:20","slug":"10-odlicnih-razlogov-za-uzivanje-jajc","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-odlicnih-razlogov-za-uzivanje-jajc\/","title":{"rendered":"10 odli\u010dnih razlogov za u\u017eivanje jajc"},"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\/10-odlicnih-razlogov-za-uzivanje-jajc\/#1_Jajca_vsebujejo_visokokakovostne_beljakovine_z_odlicnim_aminokislinskim_spektrom\" title=\"1. Jajca vsebujejo visokokakovostne beljakovine z odli\u010dnim aminokislinskim spektrom\">1. Jajca vsebujejo visokokakovostne beljakovine z odli\u010dnim aminokislinskim spektrom<\/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\/10-odlicnih-razlogov-za-uzivanje-jajc\/#2_Jajca_so_odlicen_vir_vitaminov_in_mineralov\" title=\"2. Jajca so odli\u010den vir vitaminov in mineralov\">2. Jajca so odli\u010den vir vitaminov in mineralov<\/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\/10-odlicnih-razlogov-za-uzivanje-jajc\/#3_Nekatera_jajca_so_obogatena_z_omega-3_mascobnimi_kislinami\" title=\"3. Nekatera jajca so obogatena z omega-3 ma\u0161\u010dobnimi kislinami\">3. Nekatera jajca so obogatena z omega-3 ma\u0161\u010dobnimi kislinami<\/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\/10-odlicnih-razlogov-za-uzivanje-jajc\/#4_Ce_niste_v_doloceni_rizicni_skupini_jajcni_holesterol_ni_vasa_tezava\" title=\"4. \u010ce niste v dolo\u010deni rizi\u010dni skupini, jaj\u010dni holesterol ni va\u0161a te\u017eava\">4. \u010ce niste v dolo\u010deni rizi\u010dni skupini, jaj\u010dni holesterol ni va\u0161a te\u017eava<\/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\/10-odlicnih-razlogov-za-uzivanje-jajc\/#5_Jajca_so_med_glavnimi_viri_holina_ki_podpira_mozganske_funkcije\" title=\"5. Jajca so med glavnimi viri holina, ki podpira mo\u017eganske funkcije\">5. Jajca so med glavnimi viri holina, ki podpira mo\u017eganske funkcije<\/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\/10-odlicnih-razlogov-za-uzivanje-jajc\/#6_Jajca_vsebujejo_lutein_in_zeaksantin_%E2%80%93_antioksidanta_pomembna_za_vid\" title=\"6. Jajca vsebujejo lutein in zeaksantin &#8211; antioksidanta, pomembna za vid\">6. Jajca vsebujejo lutein in zeaksantin &#8211; antioksidanta, pomembna za vid<\/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\/10-odlicnih-razlogov-za-uzivanje-jajc\/#7_Uzivanje_jajc_spodbuja_sitost_ki_vam_lahko_pomaga_pri_hujsanju\" title=\"7. U\u017eivanje jajc spodbuja sitost, ki vam lahko pomaga pri huj\u0161anju\">7. U\u017eivanje jajc spodbuja sitost, ki vam lahko pomaga pri huj\u0161anju<\/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\/10-odlicnih-razlogov-za-uzivanje-jajc\/#8_Jajca_so_preprosto_odlicnega_okusa\" title=\"8. Jajca so preprosto odli\u010dnega okusa\">8. Jajca so preprosto odli\u010dnega okusa<\/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\/10-odlicnih-razlogov-za-uzivanje-jajc\/#9_Jajca_so_lahko_dostopna\" title=\"9. Jajca so lahko dostopna\">9. Jajca so lahko dostopna<\/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\/10-odlicnih-razlogov-za-uzivanje-jajc\/#10_Jajca_so_vsestranska_in_enostavna_za_pripravo\" title=\"10. Jajca so vsestranska in enostavna za pripravo\">10. Jajca so vsestranska in enostavna za pripravo<\/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\/10-odlicnih-razlogov-za-uzivanje-jajc\/#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\">Kaj je bilo prej &#8211; koko\u0161 ali jajce? Odgovora na to vpra\u0161anje ne boste na\u0161li tukaj, vendar boste izvedeli vse o zdravstvenih koristih u\u017eivanja jajc. Pogledi na njihovo mesto v zdravi prehrani so se skozi leta zelo spremenili. Nekaj desetletij <strong>so bila jajca uvr\u0161\u010dena med nezdrava \u017eivila in so bila odgovorna za ve\u010dino zama\u0161enih arterij in sr\u010dnih napadov na svetu<\/strong>. Na na\u0161o sre\u010do je prehranska znanost od takrat naredila kilometer dolge korake in danes se strokovnjaki strinjajo, da je u\u017eivanje jajc precej zdravo in <strong>koristno za \u010dlove\u0161ki organizem.<\/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\">Seveda, ali je dolo\u010dena hrana, ki jo dodate v svojo prehrano, dobra za vas ali ne, je odvisno od <strong>posebnosti va\u0161ega \u017eivljenjskega sloga<\/strong> in splo\u0161nega zdravja &#8211; vse druge <strong>stvari, ki jih jeste<\/strong>, <strong>koliko se gibate<\/strong> \u010dez dan, kak\u0161no je va\u0161e <strong>trenutno zdravstveno stanje<\/strong> in na koncu tudi va\u0161a <strong>genetika<\/strong>. \u010ce za primer vzamete ume\u0161ana jajca z ocvrto slanino in belim kruhom, ima to za vas zelo malo koristi. Druga zgodba pa je u\u017eivanje jajc, kuhanih s prilogo sve\u017ee zelenjave in polnozrnatih \u017eit v pe\u010denih dobrotah.<\/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\">Zaradi svoje svetovne priljubljenosti <strong>so jajca pod skrbnim nadzorom \u0161tevilnih znanstvenikov<\/strong> po vsem svetu. Ne glede na to, ali vam je va\u0161e jajce v\u0161e\u010d ume\u0161ano ali po\u0161irano, boste zagotovo hvale\u017eni, ker boste lahko izvedeli \u0161e kaj ve\u010d o <strong>zlatem<\/strong> <strong>zakladu, ki se skrinja v notranjosti lupine<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Jajca_vsebujejo_visokokakovostne_beljakovine_z_odlicnim_aminokislinskim_spektrom\"><\/span>1. Jajca vsebujejo visokokakovostne beljakovine z odli\u010dnim aminokislinskim spektrom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>&nbsp;Povpre\u010dno koko\u0161je jajce vsebuje 6 g<\/strong> <strong>beljakovin<\/strong> in ne bilo kak\u0161nih beljakovin. Jaj\u010dne beljakovine so najbolj\u0161e kakovosti, pona\u0161ajo se z <strong>visoko biolo\u0161ko vrednostjo<\/strong> in <strong>vsebujejo vse esencialne aminokisline.&nbsp;<\/strong>To pomeni, da so izjemno u\u010dinkovito orodje za izgradnjo mi\u0161i\u010dne mase in drugih telesnih tkiv. In \u010de ste mislili, da so vse jaj\u010dne beljakovine v beljaku, rumenjak pa ne vsebuje ni\u010d ve\u010d kot stra\u0161ne ma\u0161\u010dobe, ste se zmotili. <strong>Skupna vsebnost beljakovin v jajcu je 50% beljaka, 40% rumenjaka in 10% neu\u017eitne lupine<\/strong> ter njegove membrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na to boste morda \u017eeleli pomisliti, ko boste naslednji\u010d \u017eeleli zavre\u010di rumenjak, saj boste imeli v mislih, da va\u0161e mi\u0161ice potrebujejo le beljakovine.<\/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\">Dve \u0161tudiji, ki sta preu\u010devali vpliv u\u017eivanja jajc na anaboli\u010dni u\u010dinek (rast mi\u0161ic in drugih tkiv), bi lahko re\u0161ili rumenjak pred tem, da se ga neupravi\u010deno zavr\u017ee. Ti dve \u0161tudiji primerjata dve skupini udele\u017eencev, ki so jedli jajca po treningu mo\u010di &#8211; ena skupina je jedla cela jajca, druga pa je jedla samo beljake, medtem ko je nadomestila odsotne beljakovine rumenjaka z drugimi viri. <strong>Obe \u0161tudiji sta pri\u0161li do zaklju\u010dka, da je skupina udele\u017eencev, ki so jedli cela jajca, zabele\u017eila vi\u0161jo stopnjo fizi\u010dne stimulacije, odgovorne za rast mi\u0161ic.&nbsp;<\/strong>Zato se domneva, da posamezne sestavine jajca delujejo v tandemu in njihovo lo\u010devanje povzro\u010di prekinitev sinergijskega u\u010dinka. Seveda si je treba zapomniti in <strong>razmisliti o dejstvu, da celo jajce vsebuje ve\u010d kalorij, kot ga ima lo\u010deno od rumenjaka<\/strong>.<span class=\"tadv-color\"><span style=\"color: #ff6600\">&nbsp;[1\u20133]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d o drugih virih visokokakovostnih beljakovin, si oglejte ta \u010dlanek:&nbsp; <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine.<\/strong><\/a><\/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\/04\/DSC06314-1124x751.jpg\" alt=\"Jajca in beljakovine\" class=\"wp-image-236967\" width=\"843\" height=\"563\" title=\"Jajca in beljakovine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Jajca_so_odlicen_vir_vitaminov_in_mineralov\"><\/span>2. Jajca so odli\u010den vir vitaminov in mineralov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ko gre za hranila, je jajce zaradi <strong>visokega dele\u017ea hranil<\/strong> pravi zaklad. To pomeni, da jajce vsebuje izjemno dober odmerek pomembnih hranil, kot so <strong>vitamini, minerali in beljakovine, na sorazmerno majhno koli\u010dino kalorij<\/strong> (pribli\u017eno 70 kcal na jajce).<\/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\">Druga \u017eivila z visokim dele\u017eem hranil so na primer polnozrnat kruh, sve\u017ee sadje ali navaden jogurt. \u017divila z nizkim dele\u017eem hranil pa so na primer pekovski izdelki, sladke pija\u010de ali sladkano suho sadje. <strong>\u017divila niso samo vir kalorij, temve\u010d tudi hranil, ki so nepogre\u0161ljiva za \u010dlove\u0161ko telo.<\/strong> &nbsp;Jaj\u010dna lupina v notranjosti vsebuje ve\u010d kot le beljakovinsko bombo: je tudi \u010dudovit vir mikrohranil, kot so <a href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin B12<\/a>, vitamin A, <a href=\"https:\/\/gymbeam.si\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">vitamin D<\/a>, <a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">folna kislina<\/a>, <a href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">selen<\/a>, <a href=\"https:\/\/gymbeam.si\/izvlecek-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">jodid<\/a>, <a href=\"https:\/\/gymbeam.si\/cinkov-kelat-100tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cink<\/a> ter fosfor in \u0161tevilni drugi dobro znani antioksidanti. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[4]<\/span><\/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=\"wp-block-heading\"><span lang=\"SL\">Pregled <strong>hranil, ki jih najdemo v enem jajcu<\/strong> (50 g):<strong>&nbsp;<\/strong>&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[5\u20136]<\/span><\/span><\/span><\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hranilo<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Koli\u010dina<\/th><th class=\"has-text-align-center\" data-align=\"center\">% PDV<\/th><th class=\"has-text-align-center\" data-align=\"center\">Hranilo<\/th><th class=\"has-text-align-center\" data-align=\"center\">Koli\u010dina<\/th><th class=\"has-text-align-center\" data-align=\"center\">% PDV<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">*Energijska vrednost (kalorije)<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,9 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6<\/td><td class=\"has-text-align-center\" data-align=\"center\">Jodid<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,7 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Selen<\/td><td class=\"has-text-align-center\" data-align=\"center\">15, 6 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,2<\/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\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B1<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,039 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">**Nasi\u010dene ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B2<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,211 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B6<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,032 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalcij<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,1 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4<\/td><td class=\"has-text-align-center\" data-align=\"center\">Folna kislina<\/td><td class=\"has-text-align-center\" data-align=\"center\">35,7 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017delezo<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,84 mg <\/td><td class=\"has-text-align-center\" data-align=\"center\">7,6<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B12<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,513 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Magnezij<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>5,73 mg<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vitamin A<\/td><td class=\"has-text-align-center\" data-align=\"center\">90,5 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fosfor<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>92,6 mg<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">16,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vitamin D (D2 + D3)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,24 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalij<\/td><td class=\"has-text-align-center\" data-align=\"center\">66,4 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Holin<\/td><td class=\"has-text-align-center\" data-align=\"center\">169 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">30,7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Natrij<\/td><td class=\"has-text-align-center\" data-align=\"center\">64,9 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Lutein<\/td><td class=\"has-text-align-center\" data-align=\"center\">116 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,32<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cink<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zeaksantin<\/td><td class=\"has-text-align-center\" data-align=\"center\">115 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,5<\/td><\/tr><\/tbody><\/table><figcaption>*Referen\u010dna vrednost vnosa energije za odrasle je 2000 kcal \/ d.<br>** Najvi\u0161ja priporo\u010dena meja za vnos nasi\u010denih ma\u0161\u010dob je do 10% celotnega vnosa energije, pri 2000 kcal na dan to ustreza pribli\u017eno 22 g nasi\u010denih ma\u0161\u010dob.<br><br><br><\/figcaption><\/figure>\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 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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=\"3_Nekatera_jajca_so_obogatena_z_omega-3_mascobnimi_kislinami\"><\/span>3. Nekatera jajca so obogatena z omega-3 ma\u0161\u010dobnimi kislinami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Jajca seveda niso najbolj\u0161i vir omega-3 ma\u0161\u010dobnih kislin. Vsebujejo razli\u010dne ma\u0161\u010dobe, katerih <strong>najve\u010dji del tvorijo mononenasi\u010dene ma\u0161\u010dobe, nato nasi\u010dene ma\u0161\u010dobe, le najmanj\u0161i del jaj\u010dnih ma\u0161\u010dob pa so polinenasi\u010dene ma\u0161\u010dobe, kjer najdemo omega-3 ma\u0161\u010dobne kisline<\/strong>.<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-899x1124.jpg\" alt=\"Jajca in omega-3 ma\u0161\u010dobne kisline\" class=\"wp-image-236984\" title=\"Jajca in omega-3 ma\u0161\u010dobne kisline\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-1638x2048.jpg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Med omega-3 ma\u0161\u010dobne kisline spadajo:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Dokozaheksaenojska kislina (DHA)<\/span><\/strong><\/li><li><strong><span lang=\"SL\">Eikozapentaenojska kislina (EPA)<\/span><\/strong><\/li><li><strong><span lang=\"SL\">Alfa-linolenska kislina (ALA)<\/span><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DHA in EPA se naravno pojavljata predvsem v ribah (losos, sardele, tuna&#8230;) ter v morskih sade\u017eih in morskih algah. ALA pa pogosto najdemo v semenih (<a href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lanena<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-bucna-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bu\u010dna<\/a>, <a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia<\/a>), <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dkih<\/a> (<a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orehi<\/a>) in njihovih <a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oljih<\/a>.<strong> \u010ce ta \u017eivila niso obi\u010dajna v na\u0161i prehrani, je priporo\u010dljivo, da jih nadomestite z ustreznimi <\/strong><a href=\"https:\/\/gymbeam.si\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dopolnili<\/strong><\/a>.<\/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\">Spremljanje vnosa omega-3 ma\u0161\u010dobnih kislin je zelo pomembno, saj \u0161tevilne \u0161tudije ka\u017eejo, da so klju\u010dne za pravilno delovanje in splo\u0161no zdravje krvnih \u017eil in srca ter mo\u017eganov in o\u010di.&nbsp; <strong>Priporo\u010den dnevni vnos DHA in EPA je 250 g za odraslo osebo.&nbsp; <\/strong>Blagodejni u\u010dinki omega-3 ma\u0161\u010dobnih kislin so najpogosteje povezani z DHA in EPA.&nbsp; <span class=\"tadv-color\"><span style=\"color: #ff6600\">[7\u20138]<\/span><\/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 nakupovanjem ste morda opazili, da so nekateri <strong>paketi jajc ozna\u010deni z oznako &#8220;Omega 3&#8221;<\/strong>. To ni poceni trik. To preprosto pomeni, da imajo ta jajca <strong>vi\u0161jo vsebnost omega-3<\/strong> <strong>ma\u0161\u010dobnih kislin<\/strong> zaradi koko\u0161i, ki jih hranijo z lanenimi semeni. Zaradi prehrane z lanenimi semeni nekatere od teh kislin, zlasti ALA; vstopijo v sama jajca.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><span lang=\"SL\">ALA je morda nekoliko manj pogosto povezana z zdravstvenimi koristmi omega-3 ma\u0161\u010dobnih kislin kot DHA in EPA, vendar nekatere \u0161tudije ka\u017eejo, da je koristna tudi za zdravje srca in o\u017eilja ter da ima protivnetne u\u010dinke. <strong>\u010clove\u0161ko telo lahko dejansko pretvori ALA v EPA in DHA<\/strong>, vendar le obrobno (na ta na\u010din se prestrukturira manj kot 15% ALA), kar pomeni, da se nanjo ni mogo\u010de zanesti za doseganje celotnega priporo\u010denega dnevnega vnosa (PDV) omega-3 ma\u0161\u010dobnih kislin.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[9\u201310]<\/span><\/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=\"wp-block-heading\">Glavni viri omega-3 ma\u0161\u010dobnih kislin:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">Jajca, obogatena z omega-3 ma\u0161\u010dobnimi kislinami lahko <strong>vsebujejo od 100 do 500 mg<\/strong><\/span><\/li><li><span lang=\"SL\">v ribah: <strong>od 1 do 4,6 g na 100 g<\/strong><\/span><\/li><li><span lang=\"SL\">v orehih:<strong> do 10,4 g na 100 g <\/strong><em><span style=\"color: #ff6600\">&nbsp;<\/span><\/em><span class=\"tadv-color\"><span style=\"color: #ff6600\">[11]<\/span><\/span><\/span><\/li><\/ul>\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=\"4_Ce_niste_v_doloceni_rizicni_skupini_jajcni_holesterol_ni_vasa_tezava\"><\/span>4. \u010ce niste v dolo\u010deni rizi\u010dni skupini, jaj\u010dni holesterol ni va\u0161a te\u017eava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ker <strong>eno jajce vsebuje pribli\u017eno 200 mg holesterola<\/strong>, ni \u010dudno, da so bila jajca v\u010dasih &#8220;bavbav&#8221; za zdravje srca in o\u017eilja. Prej sprejeta zgornja meja 300 g holesterola na dan, ki so jo uporabljali za proizvodnjo jajc, se zdi v smislu zdravja precej neprijetna. Trenutno splo\u0161no mnenje med svetovnimi zdravstvenimi organizacijami je, da moramo resni\u010dno paziti na <strong>vnos nasi\u010denih ma\u0161\u010dob, ki predstavljajo veliko ve\u010dje tveganje kot kateri koli prese\u017eek holesterola.<\/strong> Situacija s <strong>holesterolom je veliko manj \u010drno-bela, kot smo mislili neko\u010d<\/strong>. Podoba zajtrka s 3 jajci, ki je veljal za zanesljiv na\u010din za zama\u0161itev arterij, je na sre\u010do zdaj zastarela. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[12]<\/span><\/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\">Malo verjetno je, da bi vas moral skrbeti ve\u010dji vnos holesterola, razen \u010de <\/span><\/strong><span class=\"tadv-color\"><span lang=\"SL\" style=\"color: #ff6600\">[13]<\/span><\/span><strong><span lang=\"SL\">:<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>imate diabetes ali drugo presnovno motnjo<\/li><li>imate visok krvni tlak ali drugo kardiovaskularno bolezen<\/li><li>zdravstvena anamneza va\u0161e dru\u017eina ka\u017ee na pogoste kardiovaskularne bolezni ali pa imate visoko ob\u010dutljivost na holesterol v hrani<\/li><li>ne telovadite redno, va\u0161a prehrana pa ni dovolj raznolika in dobro uravnote\u017eena.<\/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\">\u0160tudije, ki preu\u010dujejo povezavo med u\u017eivanjem jajc in visoko vsebnostjo holesterola in ma\u0161\u010dob v krvnem obtoku, so dale razli\u010dne rezultate. Kljub temu <strong>pri u\u017eivanju holesterola ni dokazano neposredno tveganje za kardiovaskularne bolezni<\/strong>. Na splo\u0161no je precej te\u017eko dolo\u010diti vpliv enega samega \u017eivila na zdravje \u010dlove\u0161kega telesa. Na\u0161e dobro po\u010dutje je posledica zapletenega medsebojnega delovanja \u0161tevilnih dejavnikov, med katerimi so predvsem splo\u0161na prehrana, \u017eivljenjski slog in genetika. <strong>Nedavne \u0161tudije tudi poudarjajo, da je u\u017eivanje jajc lahko zelo koristno zaradi njihovega bogastva z bioaktivnimi snovmi<\/strong> (vitamini, minerali, antioksidanti)<span class=\"tadv-color\"><span style=\"color: #ff6600\">&nbsp;[14\u201315]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To pomeni, da <strong>vas koli\u010dina holesterola v va\u0161i prehranil \u010de niste del rizi\u010dne skupine, ne bi smela preve\u010d skrbeti<\/strong>. Poleg tega se ve\u010dina jaj\u010dnega holesterola nahaja v rumenjaku, kar pomeni, da tudi \u010de morate zni\u017eati raven holesterola ali \u010de samo \u017eelite zmanj\u0161ati vnos ma\u0161\u010dob, lahko vedno pose\u017eete po <a href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teko\u010dih jaj\u010dnih beljakih.<\/a><\/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\/04\/IMG_9740-1124x749.jpg\" alt=\"Jajca in holesterol\" class=\"wp-image-237003\" width=\"843\" height=\"562\" title=\"Jajca in holesterol\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_9740-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_9740-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_9740-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_9740-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Jajca_so_med_glavnimi_viri_holina_ki_podpira_mozganske_funkcije\"><\/span>5. Jajca so med glavnimi viri holina, ki podpira mo\u017eganske funkcije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Eno koko\u0161je jajce vsebuje <strong>140-170 mg<\/strong> <strong>holina<\/strong>, zaradi \u010desar je eno najbogatej\u0161ih virov tega hranila. Holin spada med <strong>nootropike<\/strong> &#8211; snovi, ki izbolj\u0161ujejo kognitivne funkcije. Je klju\u010dna sestavina acetilholina, ki je pomemben za vzdr\u017eevanje <strong>spomina<\/strong>, <strong>psihomotori\u010dnih sposobnosti<\/strong> in vpliva tudi na <strong>razpolo\u017eenje<\/strong>. \u010clove\u0161ko telo ga je sposobno proizvesti samo, vendar le v manj\u0161ih koli\u010dinah, ki ne pokrivajo njegovih potreb v celoti. Zato je treba holin dopolnjevati s pomo\u010djo hrane ali ustreznih <a href=\"https:\/\/gymbeam.si\/holin-bitartrat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dopolnil.<\/strong><\/a> Eno koko\u0161je jajce pokriva pribli\u017eno 30% priporo\u010denega dnevnega vnosa. Druga \u017eivila, bogata s holinom, so goveja jetra, pusto goveje meso in fi\u017eol, kvinoja ali rde\u010di krompir. [16\u201317]<\/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=\"6_Jajca_vsebujejo_lutein_in_zeaksantin_%E2%80%93_antioksidanta_pomembna_za_vid\"><\/span>6. Jajca vsebujejo lutein in zeaksantin &#8211; antioksidanta, pomembna za vid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Lutein in zeaksantin sta znana antioksidanta<\/span><\/strong><span lang=\"SL\">, ki spadata v kategorijo karotenoidov. Eno jajce v povpre\u010dju vsebuje <strong>100-300 \u03bcg<\/strong> vsakega od omenjenih antioksidantov, <strong>ve\u010dinoma znotraj pogosto omalova\u017eevanega rumenjaka<\/strong>. &nbsp;Sestavljata del o\u010desnega pigmenta in kot taka <strong>prispevata k zdravemu vidu<\/strong>. Izkazalo se je, da skupaj z omega-3 ma\u0161\u010dobnimi kislinami, vitamini (C, E, B-kompleks), minerali (selen in cink) in drugimi hranili pomagata <strong>prepre\u010devati makularno degeneracijo<\/strong>, ki je eden glavnih vzrokov slepote v razvitih dr\u017eavah<strong>&nbsp;<\/strong><span class=\"tadv-color\"><span style=\"color: #ff6600\">[18\u201320]<\/span><\/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\">Lutein je pogosto povezan tudi s spodbujanjem kognitivnih funkcij,<\/span><\/strong><span lang=\"SL\"> kot so spomin, jezikovne sposobnosti in u\u010denje. Trenutno ni nobenega splo\u0161nega mnenja o priporo\u010denem dnevnem vnosu teh antioksidantov, vendar trenutne raziskave ka\u017eejo, da bi moral vsakodnevni odmerek za odrasle <strong>5-10 mg luteina in 1-2 mg zeaksantina odigrati svojo vlogo pri prepre\u010devanju s tem povezanih motenj.&nbsp;<\/strong>Poleg jajc lahko ta antioksidanta najdemo tudi v ohrovtu, avokadu, brokoliju ali <a href=\"https:\/\/gymbeam.si\/bio-spinaca-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161pina\u010di.<\/a> Ko gre za te rastlinske vire, pa je treba opozoriti, da je njihov skupni donos pri predelavi v \u010dlove\u0161kem telesu ni\u017eji zaradi visoke vsebnosti prisotnih prehranskih vlaknin. Dodajanje ma\u0161\u010dob tem \u017eivilom (na primer dodajanje olja solati iz ohrovta) pomaga pove\u010dati ta donos. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[18\u201320]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Uzivanje_jajc_spodbuja_sitost_ki_vam_lahko_pomaga_pri_hujsanju\"><\/span>7. U\u017eivanje jajc spodbuja sitost, ki vam lahko pomaga pri huj\u0161anju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Jajca so znana po dobrem indeksu sitosti,<\/span><\/strong><span lang=\"SL\"> predvsem zaradi visoke vsebnosti beljakovin. Za ponazoritev si predstavljajte dva prijatelja &#8211; Toma in Luka. Tom za zajtrk poje omleto s kruhom. Luka, ki je sladkosned, bo na isto rezino kruha namazal debelo plast masla in marmelade. Tako Tomov kot Lukov zajtrk vsebuje enako koli\u010dino kalorij. Vendar pa bo le eden od njiju kmalu napadel pi\u0161kote.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To bo seveda Luka, saj je bil njegov zajtrk sestavljen iz bistveno manj\u0161e koli\u010dine beljakovin. <strong>Beljakovine<\/strong> so med vsemi makrohranili <strong>najbolj u\u010dinkovite pri polnjenju \u017eelodca<\/strong>. \u010ce u\u017eivate hrano, bogato z beljakovinami, se ne <strong>boste samo dlje \u010dasa po\u010dutili site<\/strong>, ampak boste verjetno <strong>za mizo pojedli manj, saj se bo lakota pote\u0161ila veliko hitreje<\/strong>. To je eden glavnih razlogov, zakaj je za huj\u0161anje priporo\u010dljiva hrana z visoko vsebnostjo beljakovin. <span style=\"color: #ff6600\">[21\u201322]<\/span> \u010ce \u017eelite izvedeti ve\u010d o povezavi med beljakovinami in huj\u0161anjem, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-in-hujsanje-kako-beljakovine-vplivajo-na-hujsanje\/\" target=\"_blank\" aria-label=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje.<\/a><\/strong><\/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\/04\/GT_0032-edited-1124x843.jpg\" alt=\"Jajca in huj\u0161anje\" class=\"wp-image-237935\" width=\"843\" height=\"632\" title=\"Jajca in huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-edited-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-edited-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-edited-1536x1153.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Jajca_so_preprosto_odlicnega_okusa\"><\/span>8. Jajca so preprosto odli\u010dnega okusa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Eden glavnih razlogov, zakaj so jajca klju\u010dni del toliko jedi, je preprosto njihov izjemen okus. Po\u010dasi zlivajo\u010d se rahlo kuhan jaj\u010dni rumenjak na vrhu okusnega avokadovega toasta ni ni\u010d drugega kot sanje vsakega pravega jedca. <strong>Jajca so tako okusna predvsem zaradi mastnega rumenjaka<\/strong>: ma\u0161\u010dobe v njem vsebujejo okuse ve\u010d kot 100 aromati\u010dnih spojin, ki jih najdemo v jajcu. To daje rumenjaku zelo zna\u010dilen okus in teksturo, zaradi \u010desar bo vsaka hrana, ki ji dodate rumenjak, bolj gladka. Beljaki pa imajo veliko manj izrazit okus, zaradi \u010desar so odli\u010den dodatek toliko razli\u010dnim receptom. <strong>Dodajanje celega jajca v jed bo razveselilo va\u0161e telo in va\u0161e brbon\u010dice.<\/strong> <span class=\"tadv-color\"><span style=\"color: #ff6600\">[23]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Jajca_so_lahko_dostopna\"><\/span>9. Jajca so lahko dostopna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Jajca so nekaj, kar boste na\u0161li v prodaji tudi v najbolj zakotnih delih sveta. So klju\u010dni del kulinarike v ve\u010dini kultur in so na splo\u0161no dostopna. Ne glede na to, ali prihajajo iz proste reje, va\u0161ega lokalnega kmeta v BIO kakovosti ali od va\u0161e babice, je pomembno, da jajca pravilno shranjujete. \u010ce \u017eelite izvedeti ve\u010d o shranjevanju jajc, da bodo ostala sve\u017ea, preberite \u010dlanek o <a href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-shranjevati-zivila-da-cim-dlje-ostanejo-sveza\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pravilnem shranjevanju hrane.<\/a> <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Jajca_so_vsestranska_in_enostavna_za_pripravo\"><\/span>10. Jajca so vsestranska in enostavna za pripravo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Kuhano, ume\u0161ano ali po\u0161irano? Ali morda omleta? <strong>Tudi najslab\u0161i kuharji lahko naredijo nekaj iz jajca<\/strong>. To seveda odpira starodavno vpra\u0161anje &#8211; kdo naredi najbolj\u0161a jajca? Va\u0161a mama? Va\u0161 najbolj\u0161i prijatelj? Ali pa so najbolj\u0161a jajca, ki ste jih kdaj poskusili, pri\u0161la iz ponve va\u0161ega starega \u0161tudentskega cimra? Stvar je v tem, da so jajca resni\u010dno vsestranska. Lahko jih <strong>jemo samostojno ali pa jih dodamo solati ali namazu<\/strong> ter tako enostavno pove\u010damo vnos beljakovin. Zahvaljujo\u010d njihovim lastnostim je njihov potencial v kuhinji skoraj neomejen. Delujejo kot <strong>vezivo<\/strong> za va\u0161e beljakovinske pala\u010dinke. Stepite samo <a href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljake<\/a> in dobili boste peno, ki bo <strong>tortam dodala volumen! <\/strong>Res bi lahko napisali cel \u010dlanek o razli\u010dnih na\u010dinih uporabe jajc v kuhinji.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong><span lang=\"SL\">Poi\u0161\u010dite navdih za kuhanje z jajci na na\u0161em blogu:<\/span><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-polnjena-omleta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitnes recept: Polnjena omleta<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecene-bucke-s-kvinojo-in-sirom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitnes recept: Pe\u010dene bu\u010dke s kvinojo in sirom<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaci-namazi-na-3-nacine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitnes recept: Doma\u010di namazi na 3 na\u010dine<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-avokado-z-jajci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitnes recept: Avokado z jajci<\/a><\/li><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\">Fitnes recept: Italijanska fritata s sladkim krompirjem<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kruh-z-avokadovim-namazom-in-posiranim-jajcem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitnes recept: Kruh z avokadovim namazom in po\u0161iranim jajcem<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-1124x749.jpg\" alt=\"Recept: Avokado z jajci\" class=\"wp-image-237049\" width=\"843\" height=\"562\" title=\"Recept: Avokado z jajci\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span><strong><span lang=\"SL\">Kaj smo se nau\u010dili<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Dodajanje jajc jedem ni samo odli\u010den na\u010din za pove\u010danje vnosa beljakovin &#8211; kot da to ne bi zadostovalo, je na voljo cel kup mikrohranil, zaradi katerih jajca niso ni\u010d manj kot <strong>multivitaminska bomba v lupini.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antioksidanta lutein in zeaksantin bosta pomagala ohranjati va\u0161e o\u010di zdrave, holin pa bo koristil va\u0161im kognitivnim funkcijam. Jajca so na voljo v skoraj vseh trgovinah, izbira pa je velika: prosta reja ali BIO; nekatera jajca so obogatena z dodatnimi omega-3 ma\u0161\u010dobnimi kislinami. Njihova priprava je izjemno enostavna in hitra. Skoraj vsak lahko pripravi okusen obrok in upamo, da boste po branju tega \u010dlanka u\u017eivali v njih \u0161e toliko bolj, saj boste vedeli, kak\u0161ne koristi za zdravje lahko jajca prinesejo v va\u0161o kuhinjo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste vedeli za vse na\u0161tete razloge za u\u017eivanje jajc ali ste se danes nau\u010dili kaj novega? Kako so vam najbolj v\u0161e\u010d jajca? Kdo za vas pripravlja najbolj\u0161e jaj\u010dne jedi? Ve\u010d o tem nam lahko poveste v komentarjih in \u010de ste u\u017eivali v branju tega \u010dlanka, ga delite s prijatelji in sorodniki!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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.si\/zdrava-prehrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Zakaj dodati jajca v svojo prehrano? So odli\u010den vir beljakovin, enostavna so za pripravo in vsebujejo veliko pomembnih mikrohranil. Izvedite ve\u010d o tem v tem \u010dlanku!<\/p>\n","protected":false},"author":129,"featured_media":236963,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7497,7359,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-241735","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-mascoba","10":"tag-prehrana-sl","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>10 odli\u010dnih razlogov za u\u017eivanje jajc - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zakaj bi morali jesti jajca? 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