{"id":247350,"date":"2021-06-03T15:56:07","date_gmt":"2021-06-03T13:56:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247350"},"modified":"2023-07-03T16:04:03","modified_gmt":"2023-07-03T14:04:03","slug":"10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/","title":{"rendered":"10 jako dobrih razloga zbog kojih treba jesti jaja"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#1_Jaja_sadrze_visokokvalitetne_proteine_s_izvrsnim_spektrom_aminokiselina\" title=\"1. Jaja sadr\u017ee visokokvalitetne proteine s izvrsnim spektrom aminokiselina\">1. Jaja sadr\u017ee visokokvalitetne proteine s izvrsnim spektrom aminokiselina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#2_Jaja_su_odlican_izvor_vitamina_i_minerala\" title=\"2. Jaja su odli\u010dan izvor vitamina i minerala\">2. Jaja su odli\u010dan izvor vitamina i minerala<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#3_Neka_jaja_obogacena_su_omega-3_masnim_kiselinama\" title=\"3. Neka jaja oboga\u0107ena su omega-3 masnim kiselinama\">3. Neka jaja oboga\u0107ena su omega-3 masnim kiselinama<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#4_Ako_niste_u_odredenoj_rizicnoj_skupini_kolesterol_u_jajima_nije_vas_problem\" title=\"4. Ako niste u odre\u0111enoj rizi\u010dnoj skupini, kolesterol u jajima nije va\u0161 problem\">4. Ako niste u odre\u0111enoj rizi\u010dnoj skupini, kolesterol u jajima nije va\u0161 problem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#5_Jaja_su_medu_glavnim_izvorima_kolina_koji_podrzava_mozdane_funkcije\" title=\"5. Jaja su me\u0111u glavnim izvorima kolina koji podr\u017eava mo\u017edane funkcije\">5. Jaja su me\u0111u glavnim izvorima kolina koji podr\u017eava mo\u017edane 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.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#6_Jaja_sadrze_lutein_i_zeaksantin_%E2%80%93_antioksidanse_vazne_za_vid\" title=\"6. Jaja sadr\u017ee lutein i zeaksantin &#8211; antioksidanse va\u017ene za vid\">6. Jaja sadr\u017ee lutein i zeaksantin &#8211; antioksidanse va\u017ene 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.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#7_Jedenje_jaja_potice_sitost_sto_vam_moze_pomoci_da_izgubite_kilograme\" title=\"7. Jedenje jaja poti\u010de sitost \u0161to vam mo\u017ee pomo\u0107i da izgubite kilograme\">7. Jedenje jaja poti\u010de sitost \u0161to vam mo\u017ee pomo\u0107i da izgubite kilograme<\/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.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#8_Jaja_su_jednostavno_izvrsnog_okusa\" title=\"8. Jaja su jednostavno izvrsnog okusa\">8. Jaja su jednostavno izvrsnog 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.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#9_Jaja_su_lako_dostupna\" title=\"9. Jaja su lako dostupna\">9. Jaja su lako dostupna<\/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.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#10_Jaja_su_svestrana_i_jednostavna_za_pripremu\" title=\"10. Jaja su svestrana i jednostavna za pripremu\">10. Jaja su svestrana i jednostavna za pripremu<\/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.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#Poruka_koju_zelimo_prenijeti\" title=\"Poruka koju \u017eelimo prenijeti\">Poruka koju \u017eelimo prenijeti<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0160to je bilo prije &#8211; koko\u0161 ili jaje? Ovdje ne\u0107ete saznati odgovor na ovo pitanje, ali nau\u010dit \u0107ete sve o zdravstvenim prednostima jedenja jaja. Stavovi o njihovom mjestu u zdravoj prehrani promijenili su se tijekom godina. Nekoliko desetlje\u0107a <strong>jaja su svrstavana u kategoriju nezdrave hrane i smatrana odgovornima za ve\u0107inu za\u010depljenih arterija na svijetu te sr\u010dane udare.<\/strong> Sre\u0107om po nas, znanost o prehrani od tada je daleko do\u0161la, a danas se stru\u010dnjaci op\u0107enito sla\u017eu da je jedenje jaja prili\u010dno zdravo i <strong>korisno za ljudski organizam.<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, je li neka odre\u0111ena hrana koju uklju\u010dite u prehranu dobra za vas ili ne, ovisi o <strong>specifi\u010dnostima va\u0161eg na\u010dina \u017eivota<\/strong> i op\u0107eg zdravlja &#8211; sve ostale <strong>stvari koje jedete, koliko vje\u017ebate<\/strong> tijekom dana, kakvo je va\u0161e <strong>trenutno zdravstveno stanje,<\/strong> i u kona\u010dnici, va\u0161a <strong>genetika.<\/strong> Ako, na primjer, jedete jaja u obliku kajgane, s pr\u017eenom slaninom i bijelim kruhom, ne\u0107e vam biti od velike koristi. No, ako jaja jedete kuhana, uz prilog od svje\u017eeg <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> i integralnim pekarskim proizvodima &#8211; to je ve\u0107 druga pri\u010da.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i svojoj svjetskoj popularnosti,<strong> jaja su pa\u017eljivo ispitana od strane mnogih znanstvenika<\/strong> \u0161irom svijeta. Bez obzira na to volite li ih jesti po\u0161irana ili kao kajganu, zasigurno \u0107ete cijeniti ako saznate ne\u0161to vi\u0161e o<strong> zlatnom blagu unutar \u0161koljke.<\/strong><\/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\" id=\"1-jaja-sadrze-visokokvalitetne-proteine-s-izvrsnim-spektrom-aminokiselina\"><span class=\"ez-toc-section\" id=\"1_Jaja_sadrze_visokokvalitetne_proteine_s_izvrsnim_spektrom_aminokiselina\"><\/span>1. Jaja sadr\u017ee visokokvalitetne proteine s izvrsnim spektrom aminokiselina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Prosje\u010dno koko\u0161je jaje sadr\u017ei 6 g proteina,<\/strong> i to ne bilo koji protein. Proteini jaja najbolje su kvalitete, imaju <strong>visoku biolo\u0161ku vrijednost<\/strong> i <strong>sadr\u017ee sve esencijalne aminokiseline.<\/strong> To zna\u010di da su izvanredno u\u010dinkovit alat za izgradnju mi\u0161i\u0107ne mase kao i ostalih tjelesnih tkiva. I ako ste mislili da su svi proteini iz jaja sadr\u017eani u bjelanjku, dok \u017eumanjak ne sadr\u017ei mnogo vi\u0161e od samih zloglasnih masti, prevarili ste se. <strong>Ukupan sadr\u017eaj proteina u jajetu potje\u010de 50 % od bjelanjka, 40 % od \u017eumanjka i 10 % od nejestive ljuske<\/strong> i njezine membrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je ne\u0161to o \u010demu biste trebali razmisliti kada sljede\u0107i put budete izbacivali \u017eumanjak uz obrazlo\u017eenje da su vam potrebni samo proteini za va\u0161e mi\u0161i\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dvije studije koje prou\u010davaju utjecaj konzumacije jaja na anaboli\u010dki u\u010dinak (rast mi\u0161i\u0107a i drugih tkiva) mogle bi mo\u017eda spasiti \u017eumanjak od nepravednog odbacivanja. Ova istra\u017eivanja uspore\u0111uju dvije skupine sudionika koji su jeli jaja nakon treninga snage &#8211; jedna skupina jela je cijela jaja, druga je jela samo bjelanjak, dok odsutni protein \u017eumanjka nadomje\u0161taju iz drugih izvora. <strong>Obje studije zaklju\u010dile su da je skupina sudionika koja jedu cijela jaja zabilje\u017eila ve\u0107u stopu fizi\u010dke stimulacije odgovorne za rast mi\u0161i\u0107a.<\/strong> Stoga se pretpostavlja da odre\u0111ene komponente pojedinog jaja djeluju u tandemu, a njihovo razdvajanje dovodi do prekida sinergijskog u\u010dinka. Potrebno je, naravno, zapamtiti i uzeti u obzir <strong>\u010dinjenicu da cijelo jaje sadr\u017ei vi\u0161e kalorija od onog gdje je bjelanjak odvojen od \u017eumanjka<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste zainteresirani saznati vi\u0161e o drugim izvorima visokokvalitetnih proteina, pogledajte ovaj \u010dlanak:&nbsp; <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">20 namirnica koje \u0107e va\u0161u prehranu lako opskrbiti proteinima.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Jaja i protein\" class=\"wp-image-236967\" width=\"843\" height=\"563\" title=\"Jaja i protein\" 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>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-jaja-su-odlican-izvor-vitamina-i-minerala\"><span class=\"ez-toc-section\" id=\"2_Jaja_su_odlican_izvor_vitamina_i_minerala\"><\/span>2. Jaja su odli\u010dan izvor vitamina i minerala<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160to se ti\u010de hranjivih sastojaka, jaje je pravo blago zahvaljuju\u0107i <strong>njihovoj<\/strong> <strong>visokoj gusto\u0107i.<\/strong> To zna\u010di da jaje sadr\u017ei izvanredno solidnu dozu va\u017enih hranjivih sastojaka kao \u0161to su <strong>vitamini, minerali i proteini po relativno maloj koli\u010dini kalorija<\/strong> (oko 70 kcal jajeta).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ostale namirnice s velikom hranjivom gusto\u0107om su na primjer cjeloviti kruh, svje\u017ee vo\u0107e ili bijeli jogurt. S druge strane, hrana s niskom gusto\u0107om hranjivih sastojaka su, naprimjer, bijeli pekarski proizvodi, slatka pi\u0107a ili zasla\u0111eno suho vo\u0107e. <strong>Hrana nije samo izvor kalorija, ve\u0107 i hranjivih sastojaka koji su neophodni za ljudsko tijelo.<\/strong> Ljuska jajeta sadr\u017ei u sebi vi\u0161e od puke proteinske bombe: ona je tako\u0111er sjajan izvor mikronutrijenata kao \u0161to su&nbsp; <a href=\"https:\/\/gymbeam.hr\/vitaminb12-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.hr\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin D,<\/a> <a href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">folna kiselina,<\/a> <a href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">selenij,<\/a> <a href=\"https:\/\/gymbeam.hr\/ekstrakt-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jod,<\/a> <a href=\"https:\/\/gymbeam.hr\/cink-kelat-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cink<\/a> kao i fosfor i mnogi drugi dobro poznati antioksidanti. <span style=\"color: #ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pregled-hranjivih-sastojaka-koji-se-nalaze-u-jednom-jajetu-50g-5-6\">Pregled <strong>hranjivih sastojaka koji se nalaze u jednom jajetu<\/strong> (50g):<strong>&nbsp;<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/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\">Nutrijent<\/th><th class=\"has-text-align-center\" data-align=\"center\">Koli\u010dina<\/th><th class=\"has-text-align-center\" data-align=\"center\">% RDI<\/th><th class=\"has-text-align-center\" data-align=\"center\">Nutrijent<\/th><th class=\"has-text-align-center\" data-align=\"center\">Koli\u010dina<\/th><th class=\"has-text-align-center\" data-align=\"center\">% RDI<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">*Energetska vrijednost (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\">Jod<\/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\">Bjelan\u010devine<\/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\">Selenij<\/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\">Masti<\/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\">**Zasi\u0107ene masti<\/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\">Ugljikohidrati<\/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 kiselina<\/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\">\u017deljezo<\/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\">Kolin<\/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 class=\"wp-element-caption\">*Referentna vrijednost za energetski unos za odrasle je 2000 kcal\/d.<br>**Maksimalna preporu\u010dena granica za unos zasi\u0107enih masti je do 10% ukupnog energetskog unosa, na 2000 kcal dnevno \u0161to je oko 22 g zasi\u0107enih masti.<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 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=\"36262,28702,29691,28396,28760,51112,52267,5585,49306,6322,7974,42352,36253,43912,5383,43885,36616,5075\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-neka-jaja-obogacena-su-omega-3-masnim-kiselinama\"><span class=\"ez-toc-section\" id=\"3_Neka_jaja_obogacena_su_omega-3_masnim_kiselinama\"><\/span>3. Neka jaja oboga\u0107ena su omega-3 masnim kiselinama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jaja nisu prirodno najbolji izvor omega 3 masnih kiselina. Sadr\u017ee razne masti od kojih <strong>najve\u0107i dio \u010dine mononezasi\u0107ene, zatim zasi\u0107ene masti, a samo najmanji udio masti u jajima su polinezasi\u0107ene masti &#8211; tamo nalazimo omega 3 masne kiseline.<\/strong><\/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=\"Jaja i omega 3 masne kiseline\" class=\"wp-image-236984\" 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\" id=\"omega-3-masne-kiseline-ukljucuju\">Omega 3 masne kiseline uklju\u010duju:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dokozaheksaensku kiselinu (DHA)<\/strong><\/li>\n\n\n\n<li><strong>Eikozapentaenska kiselina (EPA)<\/strong><\/li>\n\n\n\n<li><strong>Alfa-linolenska kiselina (ALA)<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DHA i EPA prirodno se javljaju uglavnom u ribi (losos, sardine, tuna&#8230;), kao i u plodovima mora i algama. ALA se s druge strane obi\u010dno nalazi u sjemenkama (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-smedeg-lana-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lan,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bu\u010da,<\/a> <a href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia,<\/a>), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161astim plodovima <\/a>(<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orasima<\/a>) i njihovim <a href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uljima<\/a>.<b> U slu\u010daju da ove namirnice nisu uobi\u010dajene u va\u0161oj prehrani, preporu\u010duje se da ih zamijenite odgovaraju\u0107im <\/b><span style=\"color: #ff6600\"><b><u>dodacima prehrani.<\/u><\/b><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prili\u010dno je va\u017eno pratiti svoj unos omega 3 masnih kiselina, jer mnoge studije pokazuju da su one klju\u010dne za pravilno funkcioniranje i cjelokupno zdravlje va\u0161ih krvnih \u017eila i srca, kao i mozga i o\u010diju. <strong>Preporu\u010deni dnevni unos DHA i EPA je 250g za odraslu osobu.<\/strong> Blagotvorni u\u010dinci omega 3 masnih kiselina naj\u010de\u0161\u0107e su povezani s DHA i EPA.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom svoje kupovine mogli ste primijetiti da su neka <strong>pakiranja jaja ozna\u010dena znakom &#8220;Omega 3&#8221;.<\/strong> Ovo nije jeftin trik; to jednostavno zna\u010di da ova jaja imaju <strong>ve\u0107i sadr\u017eaj omega 3 masnih kiselin<\/strong>a zbog pili\u0107a koji se hrane lanenim sjemenom. Zahvaljuju\u0107i prehrani sa sjemenkama lana, neke od ovih kiselina, posebno ALA, ulaze u sama jaja.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>ALA bi mogla biti povezana s omega 3 zdravstvenim blagodatima ne\u0161to rje\u0111e od DHA i EPA, ali neke studije pokazuju da je korisno i za zdravlje kardiovaskularnog sustava i ima protuupalni u\u010dinak. <strong>Ljudsko tijelo zapravo mo\u017ee transformirati ALA u EPA i DHA,<\/strong> ali samo neznatno (manje od 15 % ALA se restrukturira na ovaj na\u010din), \u0161to zna\u010di da se na njega ne mo\u017ee ra\u010dunati za postizanje punog RDI omega 3 kiselina. <span class=\"tadv-color\" style=\"color: #ff6600\">[9\u201310]<\/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\" id=\"glavni-izvori-omega-3-masnih-kiselina\">Glavni izvori omega 3 masnih kiselina:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jaja oboga\u0107ena Omega 3 masnim kiselinama mogu ih sadr\u017eavati<strong> izme\u0111u 100 i 500 mg<\/strong><\/li>\n\n\n\n<li>u ribi: od <strong>1 do 4,6 g na 100g<\/strong><\/li>\n\n\n\n<li>u orasima: <strong>do 10,4 g na 100g <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"><em>&nbsp;<\/em>[11]<\/span><\/li>\n<\/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\" id=\"4-ako-niste-u-odredenoj-rizicnoj-skupini-kolesterol-u-jajima-nije-vas-problem\"><span class=\"ez-toc-section\" id=\"4_Ako_niste_u_odredenoj_rizicnoj_skupini_kolesterol_u_jajima_nije_vas_problem\"><\/span>4. Ako niste u odre\u0111enoj rizi\u010dnoj skupini, kolesterol u jajima nije va\u0161 problem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Budu\u0107i da <strong>jedno jaje sadr\u017ei oko 200 mg kolesterola,<\/strong> nije ni \u010dudo da su jaja nekada bila strah i trepet za kardiovaskularno zdravlje. Ranije prihva\u0107ena gornja granica od 300 g kolesterola na dan \u010dinila je jaja prili\u010dno lo\u0161ima u zdravstvenom smislu. Trenutni konsenzus me\u0111u svjetskim zdravstvenim organizacijama jest da ono na \u0161to zaista moramo paziti jest <strong>unos zasi\u0107enih masti, koje predstavljaju mnogo ve\u0107i rizik od bilo kojeg vi\u0161ka kolesterola.<\/strong> Situacija s<strong> kolesterolom puno je manje crno-bijela nego \u0161to smo nekada mislili.<\/strong> Slika doru\u010dka s 3 jaja koji je garantirao za\u010depljenje arterija sre\u0107om je zastarjela.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Te\u0161ko da \u0107ete se morati brinuti zbog ve\u0107eg unosa kolesterola, osim ako <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><strong>:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>patite od dijabetesa ili drugog metaboli\u010dkog poreme\u0107aja<\/li>\n\n\n\n<li>patite od visokog krvnog tlaka ili neke druge bolesti srca i krvnih \u017eila<\/li>\n\n\n\n<li>va\u0161a obiteljska anamneza pokazuje uobi\u010dajene bolesti srca i krvnih \u017eila ili patite od visoke osjetljivosti na kolesterol u hrani<\/li>\n\n\n\n<li>ne vje\u017ebate redovito i va\u0161a prehrana nije raznolika i dobro uravnote\u017eena.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studije koje istra\u017euju vezu izme\u0111u jedenja jaja i visoke razine kolesterola i masti u krvotoku dale su razli\u010dite rezultate. Unato\u010d tome, <strong>nije dokazan nikakav izravni rizik od bolesti srca i krvnih \u017eila povezan s unosom kolesterola.<\/strong> Op\u0107enito je prili\u010dno te\u0161ko odrediti utjecaj jedne prehrambene namirnice na zdravlje ljudskog tijela. Na\u0161e zdravlje rezultat je slo\u017eene interakcije mnogih \u010dimbenika, me\u0111u kojima su glavni cjelokupna prehrana, na\u010din \u017eivota i genetika. <strong>Nedavne studije tako\u0111er isti\u010du da bi jedenje jaja moglo biti vrlo korisno zbog njihovog bogatstva bioaktivnim tvarima<\/strong> (vitaminima, mineralima, antioksidansima)<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[14\u201315]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To zna\u010di da,<strong> osim ako niste dio rizi\u010dne skupine, koli\u010dina kolesterola u prehrani ne bi vas trebala previ\u0161e brinuti.<\/strong> \u0160tovi\u0161e, ve\u0107ina kolesterola u jajima nalazi se u \u017eumanjku, \u0161to zna\u010di da \u010dak i ako trebate smanjiti razinu kolesterola ili samo \u017eelite smanjiti ukupan unos masti, uvijek mo\u017eete posegnuti za<a href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> teku\u0107im bjelanjcima.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Jaja i kolesterol\" class=\"wp-image-237003\" width=\"843\" height=\"562\" title=\"Jaja i kolesterol\" 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>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-jaja-su-medu-glavnim-izvorima-kolina-koji-podrzava-mozdane-funkcije\"><span class=\"ez-toc-section\" id=\"5_Jaja_su_medu_glavnim_izvorima_kolina_koji_podrzava_mozdane_funkcije\"><\/span>5. Jaja su me\u0111u glavnim izvorima kolina koji podr\u017eava mo\u017edane funkcije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedno koko\u0161je jaje sadr\u017ei <strong>140 &#8211; 170 mg kolina<\/strong>, \u0161to ga \u010dini jednim od najbogatijih izvora ove hranjive tvari. Kolin spada me\u0111u<strong> nootropike<\/strong> &#8211; tvari koje pobolj\u0161avaju kognitivne funkcije. Klju\u010dna je komponenta acetilkolina koji je va\u017ean za odr\u017eavanje <strong>pam\u0107enja, psihomotornih sposobnosti<\/strong>, a utje\u010de i na <strong>raspolo\u017eenje<\/strong>. Ljudsko tijelo je sposobno proizvesti ga samostalno, ali samo u maloj koli\u010dini koja ne pokriva u potpunosti njegove potrebe. Stoga je potrebno opskrbljivati se kolinom iz prehrane ili iz odgovaraju\u0107ih<strong>&nbsp;<u><a href=\"https:\/\/gymbeam.hr\/kolin-bitartrat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplemenata.<\/a><\/u><\/strong> Jedno koko\u0161je jaje pokriva oko 30 % preporu\u010denog dnevnog unosa. Ostala hrana bogata kolinom je gove\u0111a jetra, nemasna govedina i grah, kvinoja ili crveni krumpir. <span style=\"color: #ff6600\" class=\"tadv-color\">[16\u201317]<\/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\" id=\"6-jaja-sadrze-lutein-i-zeaksantin-antioksidanse-vazne-za-vid\"><span class=\"ez-toc-section\" id=\"6_Jaja_sadrze_lutein_i_zeaksantin_%E2%80%93_antioksidanse_vazne_za_vid\"><\/span>6. Jaja sadr\u017ee lutein i zeaksantin &#8211; antioksidanse va\u017ene za vid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Lutein i zeaksantin poznati su antioksidanti<\/strong> koji spadaju u kategoriju karotenoida. Jedno jaje sadr\u017ei u prosjeku <strong>100 &#8211; 300 \u03bcg <\/strong>svakog od njih, <strong>uglavnom unutar \u017eumanjka koji je \u010desto predstavljan u lo\u0161em svjetlu.<\/strong> Oni \u010dine dio pigmenta oka i kao takvi <strong>doprinose zdravom vidu.<\/strong> Pokazalo se da zajedno s omega 3 masnim kiselinama, vitaminima (C, E, B-kompleks), mineralima (selen i cink) i drugim hranjivim tvarima poma\u017eu u <strong>spre\u010davanju makularne degeneracije<\/strong>, koja je jedan od glavnih uzroka sljepo\u0107e u razvijenim zemljama.<strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[18\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Lutein se tako\u0111er \u010desto povezuje s pru\u017eanjem podr\u0161ke kognitivnim funkcijama<\/strong>, poput pam\u0107enja, jezi\u010dnih sposobnosti i u\u010denja. U ovom trenutku ne postoji konsenzus o preporu\u010denom dnevnom unosu ovih antioksidansa, ali trenutna istra\u017eivanja pokazuju da bi dnevna doza za odrasle <strong>5 &#8211; 10 mg luteina i 1 &#8211; 2 mg zeaksantina<\/strong> <strong>trebala igrati svoju ulogu u prevenciji povezanih<\/strong> <strong>poreme\u0107aja.<\/strong> Osim u jajima, ovi antioksidansi mogu se na\u0107i i u kelju, avokadu, brokuli ili <a href=\"https:\/\/gymbeam.hr\/bio-spinat-prah-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161pinatu.<\/a> Kada su pak u pitanju ovi biljni izvori, valja napomenuti da je njihov ukupni doprinos kada se obra\u0111uju u ljudskom tijelu ni\u017ei zbog visokog sadr\u017eaja prisutnih prehrambenih vlakana. Dodavanje masti u ovu hranu (na primjer dodavanje ulja salati od kelja) poma\u017ee pove\u0107ati taj doprinos. <span style=\"color: #ff6600\" class=\"tadv-color\">[18\u201320]<\/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\" id=\"7-jedenje-jaja-potice-sitost-sto-vam-moze-pomoci-da-izgubite-kilograme\"><span class=\"ez-toc-section\" id=\"7_Jedenje_jaja_potice_sitost_sto_vam_moze_pomoci_da_izgubite_kilograme\"><\/span>7. Jedenje jaja poti\u010de sitost \u0161to vam mo\u017ee pomo\u0107i da izgubite kilograme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jaja su poznata po dobrom indeksu sitosti<\/strong>, uglavnom zahvaljuju\u0107i visokom sadr\u017eaju proteina. Za ilustraciju zamislite dva prijatelja &#8211; Tomislava i Luku. Tomislav za doru\u010dak jede omlet s malo kruha. Luka, koji je dobio \u017eelju za slatkim, namazat \u0107e debeli sloj maslaca i pekmeza na istu kri\u0161ku kruha. I Tomislavov i Lukin doru\u010dak sadr\u017ee jednaku koli\u010dinu kalorija. Me\u0111utim, samo \u0107e jedan od njih uskoro isprazniti kutiju s keksima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To \u0107e, naravno, biti Luka, budu\u0107i da se njegov doru\u010dak sastojao od znatno manje koli\u010dine proteina. <strong>Proteini<\/strong> su od svih makronutrijenata <strong>naju\u010dinkovitiji u punjenju va\u0161eg \u017eeluca.<\/strong> Ako jedete obroke bogate proteinima, ne samo da \u0107ete se <strong>dulje osje\u0107ati sito,<\/strong> ve\u0107 je vjerojatno i da \u0107ete <strong>jesti manje dok ste za stolom, jer \u0107e va\u0161a glad biti uta\u017eena puno br\u017ee.<\/strong> To je jedan od glavnih razloga za\u0161to se hrana s visokim udjelom proteina preporu\u010duje za mr\u0161avljenje. <span class=\"tadv-color\" style=\"color: #ff6600\">[21\u201322]<\/span> Ako \u017eelite saznati vi\u0161e o povezanosti proteina i gubitka kilograma, pogledajte na\u0161 \u010dlanak <strong><u><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Proteini i mr\u0161avljenje: Kako vam proteini mogu pomo\u0107i u gubitku kilograma.<\/a><\/u><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Jaja i mr\u0161avljenje\" class=\"wp-image-237935\" width=\"843\" height=\"632\" title=\"Jaja i mr\u0161avljenje\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"8-jaja-su-jednostavno-izvrsnog-okusa\"><span class=\"ez-toc-section\" id=\"8_Jaja_su_jednostavno_izvrsnog_okusa\"><\/span>8. Jaja su jednostavno izvrsnog okusa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedan od glavnih razloga za\u0161to su jaja klju\u010dni dio tolikog broja jela je jednostavno njihov izvanredan okus. Sporo razlijevanje lagano kuhanog \u017eumanjka na vrhu ukusnog tosta s avokadom nije ni\u0161ta manje od sna svakog gurmana. <strong>Jaja su tako ukusna prvenstveno zbog masnog \u017eumanjka<\/strong>: masti sadr\u017eane u njima su te koje su nositelji okusa preko 100 aromati\u010dnih sastojaka koji se nalaze u jajetu. To \u017eumanjku daje vrlo prepoznatljiv okus i teksturu, zbog \u010dega \u0107e bilo koja hrana u koju ga dodate postati glatkija. S druge strane, bjelanjci imaju puno manje izra\u017een okus, \u0161to ih \u010dini izvrsnim dodatkom toliko razli\u010ditih recepata. <strong>Dodavanje cijelog jajeta u jelo odu\u0161evit \u0107e i va\u0161e tijelo i va\u0161e okusne pupoljke.<\/strong> <strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/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\" id=\"9-jaja-su-lako-dostupna\"><span class=\"ez-toc-section\" id=\"9_Jaja_su_lako_dostupna\"><\/span>9. Jaja su lako dostupna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jaja su ne\u0161to \u0161to \u0107ete na\u0107i u prodaji u najzaba\u010denijim mjestima. Ona su klju\u010dni dio kuhinje u ve\u0107ini kultura i op\u0107enito su pristupa\u010dna. Bilo da dolaze iz koko\u0161injca u kojem su koko\u0161i iz slobodnog uzgoja, va\u0161eg lokalnog farmera, BIO kvalitete ili od va\u0161e bake, jaja je va\u017eno pravilno skladi\u0161titi. Da biste saznali vi\u0161e o skladi\u0161tenju jaja kako bi ostala svje\u017ea, pro\u010ditajte na\u0161 \u010dlanak o pravilnom skladi\u0161tenju hrane.&nbsp;<\/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\" id=\"10-jaja-su-svestrana-i-jednostavna-za-pripremu\"><span class=\"ez-toc-section\" id=\"10_Jaja_su_svestrana_i_jednostavna_za_pripremu\"><\/span>10. Jaja su svestrana i jednostavna za pripremu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kuhano, u obliku kajgane ili po\u0161irano? Ili mo\u017eda omlet? <strong>\u010cak i onaj tko je najneskloniji kuhanju mo\u017ee od jaja napraviti ne\u0161to.<\/strong> Ovo, naravno, otvara prastaro pitanje &#8211; tko priprema najbolja jaja? Va\u0161a mama? Va\u0161 najbolji prijatelj? Ili su mo\u017eda najbolja jaja koja ste ikad probali do\u0161la iz tave va\u0161eg starog studentskog cimera prije svih tih godina. Stvar je u tome \u0161to su jaja toliko svestrana. Mogu se <strong>jesti samostalno ili dodati u salatu ili namaz<\/strong> te tako lako poja\u010dati unos proteina. Zahvaljuju\u0107i njihovim svojstvima, njihov je potencijal u kuhinji gotovo neograni\u010den. Djeluju kao <strong>vezivo<\/strong> za va\u0161e proteinske pala\u010dinke. Umutite samo <a href=\"https:\/\/gymbeam.hr\/jaja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bjelanjke<\/a>&nbsp;i dobili ste pjenu koja \u0107e <strong>dodati volumen kola\u010dima!<\/strong> Zaista, mogli bismo napisati cijeli \u010dlanak o svim namjenama jajeta u kuhinji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"inspirirajte-se-za-kuhanje-s-jajima-na-nasem-blogu\"><strong>Inspirirajte se za kuhanje s jajima na na\u0161em blogu:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecene-tikvice-s-kvinojom-i-sirom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitness recept: Pe\u010dene tikvice s kvinojom i sirom<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-namazi-na-tri-nacina\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitness recept: 3 ukusna doma\u0107a namaza<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-camci-od-avokada-s-jajima\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitness recept: Avokado punjen jajima<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-talijanska-fritata-s-batatom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitness recept: Talijanska fritaja s batatom<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kruscic-s-namazom-od-avokada-i-posiranim-jajetom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitness recept: Tost s avokadom i po\u0161iranim jajetom<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<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 punjen jajima\" class=\"wp-image-237049\" width=\"843\" height=\"562\" title=\"Recept: Avokado punjen jajima\" 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>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"poruka-koju-zelimo-prenijeti\"><span class=\"ez-toc-section\" id=\"Poruka_koju_zelimo_prenijeti\"><\/span><strong>Poruka koju \u017eelimo prenijeti<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodavanje jaja u jela nije samo sjajan na\u010din da pove\u0107ate unos proteina &#8211; kao da to nije dovoljno, prisutna je i \u010ditava gomila mikronutrijenata koji \u010dine jaja ni manje ni vi\u0161e <strong>multivitaminskom bombom u ljusci.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antioksidansi lutein i zeaksantin pomo\u0107i \u0107e odr\u017eati va\u0161e o\u010di zdravima, a kolin \u0107e biti od koristi va\u0161im kognitivnim funkcijama. Jaja su dostupna u gotovo svakoj trgovini i postoji mnogo toga za izabrati: slobodan uzgoj ili BIO; neka su oboga\u0107ena dodatnim omega 3 kiselinama. Izuzetno su jednostavna i brza za pripremu. Gotovo svatko mo\u017ee pripremiti ukusan obrok, a nadamo se da \u0107ete nakon \u010ditanja ovog \u010dlanka u\u017eivati u tome jo\u0161 i vi\u0161e, znaju\u0107i sve zdravstvene prednosti koje jaja mogu donijeti u va\u0161u kuhinju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li znali za sve nabrojane razloge za jedenje jaja ili ste nau\u010dili ne\u0161to novo? Na koji na\u010din vi najvi\u0161e volite jesti jaja? Tko, po vama, priprema najbolja jela od jaja? Recite nam u dijelu predvi\u0111enom za komentare, a ako ste u\u017eivali u ovom \u010dlanku, podijelite ga sa svojim prijateljima i ro\u0111acima!\n<\/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.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Za\u0161to uklju\u010diti jaja u svoju prehranu? Izvrstan su izvor bjelan\u010devina, jednostavna za pripremu i sadr\u017ee puno va\u017enih mikronutrijenata. Saznajte vi\u0161e u ovom \u010dlanku!<\/p>\n","protected":false},"author":129,"featured_media":236954,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7490,7352,6272,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-247350","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-masti-hr","9":"tag-prehrana-hr","10":"tag-proteini-hr","11":"tag-zdravlje-hr","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 jako dobrih razloga zbog kojih treba jesti jaja - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Za\u0161to biste trebali jesti jaja? Sadr\u017ee kvalitetne proteine koji vam mogu pomo\u0107i u mr\u0161avljenju, kao i niz va\u017enih hranjivih sastojaka. Saznajte vi\u0161e u ovom \u010dlanku!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 jako dobrih razloga zbog kojih treba jesti jaja - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Za\u0161to biste trebali jesti jaja? Sadr\u017ee kvalitetne proteine koji vam mogu pomo\u0107i u mr\u0161avljenju, kao i niz va\u017enih hranjivih sastojaka. Saznajte vi\u0161e u ovom \u010dlanku!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-06-03T13:56:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-03T14:04:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/04\/1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"10 jako dobrih razloga zbog kojih treba jesti jaja\",\"datePublished\":\"2021-06-03T13:56:07+00:00\",\"dateModified\":\"2023-07-03T14:04:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/\"},\"wordCount\":2687,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/1.png\",\"keywords\":[\"masti\",\"prehrana\",\"proteini\",\"zdravlje\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/\",\"name\":\"10 jako dobrih razloga zbog kojih treba jesti jaja - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/1.png\",\"datePublished\":\"2021-06-03T13:56:07+00:00\",\"dateModified\":\"2023-07-03T14:04:03+00:00\",\"description\":\"Za\u0161to biste trebali jesti jaja? Sadr\u017ee kvalitetne proteine koji vam mogu pomo\u0107i u mr\u0161avljenju, kao i niz va\u017enih hranjivih sastojaka. Saznajte vi\u0161e u ovom \u010dlanku!\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/1.png\",\"width\":1200,\"height\":628,\"caption\":\"10 d\u016fvod\u016f, pro\u010d j\u00edst vejce\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"10 jako dobrih razloga zbog kojih treba jesti jaja\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"10 jako dobrih razloga zbog kojih treba jesti jaja - GymBeam Blog","description":"Za\u0161to biste trebali jesti jaja? Sadr\u017ee kvalitetne proteine koji vam mogu pomo\u0107i u mr\u0161avljenju, kao i niz va\u017enih hranjivih sastojaka. Saznajte vi\u0161e u ovom \u010dlanku!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/","og_type":"article","og_title":"10 jako dobrih razloga zbog kojih treba jesti jaja - GymBeam Blog","og_description":"Za\u0161to biste trebali jesti jaja? Sadr\u017ee kvalitetne proteine koji vam mogu pomo\u0107i u mr\u0161avljenju, kao i niz va\u017enih hranjivih sastojaka. Saznajte vi\u0161e u ovom \u010dlanku!","og_url":"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/","og_site_name":"GymBeam Blog","article_published_time":"2021-06-03T13:56:07+00:00","article_modified_time":"2023-07-03T14:04:03+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/04\/1.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"10 jako dobrih razloga zbog kojih treba jesti jaja","datePublished":"2021-06-03T13:56:07+00:00","dateModified":"2023-07-03T14:04:03+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/"},"wordCount":2687,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/1.png","keywords":["masti","prehrana","proteini","zdravlje"],"articleSection":["Prehrana i zdrav na\u010din \u017eivota"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/","url":"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/","name":"10 jako dobrih razloga zbog kojih treba jesti jaja - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/1.png","datePublished":"2021-06-03T13:56:07+00:00","dateModified":"2023-07-03T14:04:03+00:00","description":"Za\u0161to biste trebali jesti jaja? Sadr\u017ee kvalitetne proteine koji vam mogu pomo\u0107i u mr\u0161avljenju, kao i niz va\u017enih hranjivih sastojaka. Saznajte vi\u0161e u ovom \u010dlanku!","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/1.png","width":1200,"height":628,"caption":"10 d\u016fvod\u016f, pro\u010d j\u00edst vejce"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"10 jako dobrih razloga zbog kojih treba jesti jaja"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/247350","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=247350"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/247350\/revisions"}],"predecessor-version":[{"id":480258,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/247350\/revisions\/480258"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/236954"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=247350"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=247350"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=247350"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=247350"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=247350"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}