{"id":248458,"date":"2020-01-28T09:21:00","date_gmt":"2020-01-28T08:21:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248458"},"modified":"2023-08-04T10:51:29","modified_gmt":"2023-08-04T08:51:29","slug":"jaja-i-kolesterol-istina-o-hranjivim-tvarima-i-konzumiranju-jaja","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/jaja-i-kolesterol-istina-o-hranjivim-tvarima-i-konzumiranju-jaja\/","title":{"rendered":"Jaja i kolesterol-istina o hranjivim tvarima i konzumiranju 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\/jaja-i-kolesterol-istina-o-hranjivim-tvarima-i-konzumiranju-jaja\/#Jaja_kao_izvor_nutrijenata\" title=\"Jaja kao izvor nutrijenata\">Jaja kao izvor nutrijenata<\/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\/jaja-i-kolesterol-istina-o-hranjivim-tvarima-i-konzumiranju-jaja\/#Jaja_i_kolesterol\" title=\"Jaja i kolesterol\">Jaja i kolesterol<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Za mnoge ljude, jaja su<strong> neizbje\u017ean dio prehrane,<\/strong> naro\u010dito doru\u010dka. Ni vi ne mo\u017eete zamisliti prestanak konzumacije jaja svakoga dana? Na sre\u0107u, to ne morate napraviti. Jaja, naime, pripadaju me\u0111u&nbsp;<strong>najdostupnije izvore hrane&nbsp;<\/strong>i postoji \u0161irok spektar na\u010dina na koji ih mo\u017eete pripremiti. Sporno pitanje kod konzumacije jaja je njihov <strong>sadr\u017eaj kolesterola. <\/strong>Zato smo odlu\u010dili napisati \u010dlanak koji \u0107e vam pomo\u0107i pri orijentaciji u ovoj problematici.&nbsp;<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jaja_kao_izvor_nutrijenata\"><\/span>Jaja kao izvor nutrijenata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jaja<\/strong>&nbsp;su odli\u010dan izvor bjelan\u010devina i drugih va\u017enih namirnica. Pod krhkom ljuskom na\u0107i \u0107ete i njihova dva osnovna dijela &#8211;&nbsp;<strong>\u017eumanjak i bjelanjak. \u017dumanjak&nbsp;<\/strong>je \u017euto-naran\u010dasti&nbsp;<strong>tobol\u010dasti dio jajeta&nbsp;<\/strong>kojem je glavna uloga hraniti plod. <strong>Bjelanjak&nbsp;<\/strong>je teku\u0107i <strong>bezbojni omot \u017eumanjka<\/strong> koji tvori njegov obrambeni sloj. Neke od namirnica nalaze se u obje komponente, dok \u0107ete druge prona\u0107i samo u \u017eumanjku, odnosno samo u bjelanjku.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>&nbsp;Za usporedbu namirnica donosimo tablicu sa sadr\u017eajem <strong>makronutrijenata, minerala i vitamina&nbsp;<\/strong><span style=\"color: #ff6600;\">[7]<span style=\"color: #000000;\">:&nbsp;<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/eggs-3183410_1920.jpg\" alt=\"Jaja kao izvor nutrijenata\" width=\"843\" height=\"562\" title=\"Jaja kao izvor nutrijenata\"\/><\/figure><\/div>\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 is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Bjelanjak<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u017dumanjak<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Zastupljenost u postotcima u bjelanjku<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Zastupljenost u postotcima u \u017eumanjku<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">43 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,05 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">99 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalcij<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,3 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,9 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">90,5 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Magnezij<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,85 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">80,8 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">19,2 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fosfor<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">66,3 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">93 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalij<\/td><td class=\"has-text-align-center\" data-align=\"center\">53,8 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">18,5 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">74,4 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">25,5 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Natrij<\/td><td class=\"has-text-align-center\" data-align=\"center\">54,8 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,2 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">87 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">13 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B2<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,145 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,09 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">61,7 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">48,3 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B3<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,035 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,004 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">89,7 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">9,3 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitam\u00edn B5<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,63 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,51 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">89 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin E<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,684 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">100 %<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link 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class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Bjelanjak<\/h3>\n\n\n\n<p><strong>Bjelanjak <\/strong>tvori <strong>90 % vode i skoro 10 % bjelan\u010devina. <\/strong>U njemu se nalaze i male koli\u010dine masti i vitamina. Klju\u010dan element bjelanjka su proteini koji sadr\u017ei svih <strong>9 esencijalnih aminokiselina. <\/strong>Najpoznatiji protein je <a title=\"Egg Albumin\" href=\"https:\/\/gymbeam.hr\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">albumin<\/a><strong> <\/strong>\u010dije prednosti su <strong>visoki udio aminokiselina <\/strong>i pogodnost za ljude s <strong>intolerancijom na laktozu. <\/strong>Osim toga, albumin se isti\u010de i sadr\u017eajem sumpora koji je klju\u010dan kod proizvodnje hormona u ljudskom tijelu. Sastavni dio bjelanjka je i <strong>protein avidin <\/strong>koji ve\u017ee odre\u0111ene vitamine B skupine te ih time <strong>\u0161titi od apsorpcije.<\/strong> <strong> <\/strong>Avidina se mo\u017eete <strong>rije\u0161iti toplinskom obradom,<\/strong> \u010dime \u0107ete ograni\u010diti gubitak nutrijenata. <span style=\"color: #ff6600;\">[2] [4] [5] [15] <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_3333_1_.jpg\" alt=\"Bjelanjak\" width=\"843\" height=\"562\" title=\"Bjelanjak\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\u017dumanjak<\/h3>\n\n\n\n<p><strong>\u017dumanjak<\/strong> se sastoji od <strong>oleinske kiseline (46 %), zasi\u0107enih masti (38 %) i polinezasi\u0107enih masti (16 %).<\/strong> Omjer polinezasi\u0107enih kiselina pritom zavisi o na\u010dinu pona\u0161anja koko\u0161i. Prehranu koko\u0161i ve\u0107inom tvore \u017eitarice s visokim sadr\u017eajem omega-6 masnih kiselina te zato ve\u0107ina jaja u supermarketima ima ve\u0107i udio omega-6. <strong>Koko\u0161i iz slobodnog uzgoja <\/strong>ili koko\u0161i koje se hrane hranom bogatom omega-3 imaju mnogo <strong>uravnote\u017eeniji omjer polinezasi\u0107enih masnih kiselina. <\/strong>Ako vas zanima zna\u010daj i razlika me\u0111u masnim kiselinama, pro\u010ditajte na\u0161 \u010dlanak <a title=\"Omega-3 masne kiseline: konzumirate li ih dovoljno i u ispravnom omjeru prema omega-6?\" href=\"https:\/\/gymbeam.hr\/blog\/omega-3-masne-kiseline-konzumirate-li-ih-dovoljno-i-u-ispravnom-omjeru-prema-omega-6\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Omega-3 masne kiseline: konzumirate li ih dovoljno i u dobrom omjeru u odnosu na omega-6? <\/a>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017dumanjak sadr\u017ei visoke razine <strong>karotenoida i aminokiselina&nbsp;<\/strong>te pripada me\u0111u nabogatije izvore&nbsp;<strong>kolina<\/strong>. On <strong>\u010disti masnu jetru<\/strong> te se osim toga u organizmu mijenja u<strong> va\u017ean neurotransmiter acetilkolin.&nbsp;<\/strong><span style=\"color: #ff6600;\">[2] [6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Namirnice u \u017eumanjku<\/strong>&nbsp;su blagotvorne za organizam i njihov najbitniji u\u010dinak je u ovim podru\u010djima&nbsp;<span style=\"color: #ff6600;\">[8]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>smanjuju rizik probavnih smetnji&nbsp;<\/strong>&#8211; \u017eumanjak sadr\u017ei bjelan\u010devine s nazivom fosvitin koji eliminira broj supstanci odgovornih za nastanak upale.<\/li><li><strong>pobolj\u0161avaju imunolo\u0161ki sustav <\/strong>&#8211; glikopeptidi u \u017eumanjku pobolj\u0161avaju produkciju makrofaga koji se brinu o obrani tijela od infekcija.<\/li><li><strong>smanjuju krvni tlak<\/strong>&nbsp;&#8211; peptidi u \u017eumanjcima mogu utjecati na krvni tlak i tako sprije\u010diti kardiovaskularna oboljenja.<\/li><li><strong>reduciraju rizik o\u010dnih problema&nbsp;<\/strong>&#8211; karotenoidi lutein i zeaksantin \u0161tite od nastanka katarakte i makularne degeneracije, dvaju \u010destih problema vida u starijoj dobi.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S konzumacijom <strong>\u017eumanjaka povezuju se i mane<\/strong> me\u0111u koje pripadaju:&nbsp;<span style=\"color: #ff6600;\">[12] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>sadr\u017eaj kolesterola &#8211;<\/strong>&nbsp;\u017eumanjak je izvor pribli\u017eno 213 mg kolesterola pri \u010demu lipoproteini u \u017eumanjku sadr\u017ee&nbsp;<strong>\u2154 lo\u0161eg LDL kolesterola, odnosno 142 mg.<\/strong>&nbsp;Preporu\u010deni dnevni unos HDL i LDL kolesterola je 300 mg, \u0161to zna\u010di da jedno jaje dnevno sadr\u017ei otprilike<strong> 66 % dnevnog unosa kolesterola.&nbsp;&nbsp;&nbsp;<\/strong><\/li><li><strong>kalorije<\/strong>&nbsp;&#8211; kajgana od 3 jaja sadr\u017ei otprilike 225 kcal. Ukoliko ra\u010dunate dnevni unos kalorija, potrebno je obra\u0107ati pa\u017enju na kalorijsku vrijednost \u017eumanjka.<\/li><li><strong>mast&nbsp;<\/strong>&#8211; u jajima \u0107ete na\u0107i potrebne <strong>omega-3 masne kiseline&nbsp;<\/strong>koje pripadaju zdravim mastima, no osim njih jaje je izvor zasi\u0107enih masti. Konzumacijom kajgane od 3 jaja unijet \u0107ete zajedno <strong>15 grama masti,<\/strong> od toga pribli\u017eno 5 g zasi\u0107enih masti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/egg-944495_1920.jpg\" alt=\"\u017dumanjak\" width=\"843\" height=\"562\" title=\"\u017dumanjak\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jaja_i_kolesterol\"><\/span>Jaja i kolesterol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kolesterol<\/strong>&nbsp;ima strukturu sli\u010dnu masti i<strong> nalazi se u svakoj stanici&nbsp;<\/strong>na\u0161eg tijela, gdje vr\u0161i nekoliko funkcija. Na primjer, pru\u017ea materijal za hormon pregnenolon, od kojeg nastaju drugi hormoni poput kortizola, DHEA ili testosterona. Kolesterol se u ljudskom tijelu pojavljuje u dva oblika: kao &#8220;lo\u0161&#8221;<strong> LDL kolesterol<\/strong> ili &#8220;dobri&#8221; <strong>HDL kolesterol.&nbsp;<\/strong><span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zadnjih <strong>40 godina stavovi znanstvenika o konzumaciji jaja su se mijenjali.<\/strong> Prvi slu\u017ebeni dokument potje\u010de iz 1980. godine i svakih 5 godina pojavljivale su se nove preporuke. Njihov pregled mo\u017eete pro\u010ditate ovdje&nbsp;<span style=\"color: #ff6600;\">[9]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>1980<\/strong> &#8211; konzumirajte jaja umjereno<\/li><li><strong>1985<\/strong> &#8211; \u017eumanjke jedite umjereno<\/li><li><strong>1990<\/strong> &#8211; konzumirajte 2 bjelanjka umjesto jednog cijelog jajeta<\/li><li><strong>1995<\/strong> &#8211; ograni\u010dite unos \u017eumanjaka<\/li><li><strong>2000<\/strong> &#8211; konzumirajte jaja umjereno, a kod kuhanja koristite zamjene za jaja<\/li><li><strong>2005<\/strong> &#8211; nema novih preporuka<\/li><li><strong>2010<\/strong> &#8211; 1 \u017eumanjak ne povisuje razinu kolesterola<\/li><li><strong>2015<\/strong> &#8211; mu\u0161karci konzumiraju previ\u0161e jaja<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>2015. godine <strong>jaja i kolesterol<\/strong> su dobili <strong>&#8220;zeleno svjetlo&#8221;<\/strong> od tima eksperata u SAD-u. Kod sastavljanja<strong> uputa za zdravu prehranu<\/strong> su se izrazili kako ne postoje dokazi o utjecaju jaja na nastanak kardiovaskularnih oboljenja i dnevnu dozu jaja nije potrebno ograni\u010davati. Izrazita popularnost <strong>dijeta s niskim sadr\u017eajem ugljikohidrata<\/strong> je tako\u0111er \u010dinila to da su ljudi po\u010deli <strong>konzumirati jaja u velikom broju&nbsp;<\/strong>radi njihovog sadr\u017eaja bjelan\u010devina.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/egg-1460404_1920.jpg\" alt=\"Jaja i kolesterol\" width=\"843\" height=\"562\" title=\"Jaja i kolesterol\"\/><\/figure><\/div>\n\n\n\n<p>U o\u017eujku 2019. iza\u0161la je prostrana studija koja se bavila utjecajem <strong>jaja i kolesterola na rizik od kardiovaskularnih oboljenja.<\/strong> Dokument je<strong> sa\u017eetak 6 studija<\/strong> koje su prou\u010davale <strong>29615 mu\u0161karaca i \u017eena tijekom 31 godine.<\/strong> Za to vrijeme zabilje\u017eili su <strong>5400 infarkta&nbsp;<\/strong>i <strong>6132 smrti raznih vrsta.<\/strong> Rezultate mo\u017eemo podijeliti na dva va\u017ena dijela&nbsp;<span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>Pove\u0107anje unosa kolesterola <strong>za 300 mg povisuje rizik krvo\u017eilnih oboljenja<\/strong> i smrtnost za <strong>17 %.<\/strong><\/li><li>Svaka <strong>prekomjerna polovica jajeta dnevno<\/strong> pove\u0107ava rizik od kardiovaskularnih oboljenja i smrtnost za <strong>6 &#8211; 8 %.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studija je realizirana na stanovnicima SAD-a koji imaju druga\u010diji stil prehrane, ali ima svoju primjenu i za Europljane. Sadr\u017eaj kolesterola u jajima se u Europi ne razlikuje i mi ne bismo trebali razmi\u0161ljati o<strong> njegovom dnevnom unosu.&nbsp;<\/strong>Ukoliko s jajima ne pretjerate, <strong>ne morate se bojati kardiovaskularnih oboljenja.&nbsp;<\/strong><span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumacija jaja stvara<strong> ravnote\u017eu bjelan\u010devina i masti,<\/strong> a k tom \u0107e vas i <strong>vi\u0161e zasititi.<\/strong> Potvr\u0111uje to i studija iz 2017. godine koja je prou\u010davala razliku u konzumaciji <strong>bjelanjaka i cijelih jaja.<\/strong> Sudionici su bili mladi sporta\u0161i koji su<strong> jeli jaja neposredno poslije treninga.<\/strong> Rezultati su pokazali kako je skupina koja je konzumirala <strong>cijela jaja<\/strong> imala <strong>ve\u0107u brzinu mi\u0161i\u0107nog metabolizma.<\/strong> Ovim terminom se ozna\u010dava potro\u0161nja energije <strong>za rad mi\u0161i\u0107nih stanica.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8]&nbsp;[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tra\u017eite savjete za obrok sa jajima poslije treninga? U tom slu\u010daju, inspirirajte se na\u0161im \u010dlankom <a title=\"5 najboljih fitness recepata za nadoknadu nutrijenata poslije treninga.\" href=\"https:\/\/gymbeam.hr\/blog\/5-najboljih-fitness-recepata-za-nadopunu-hranjivih-tvari-nakon-treninga\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">5 najboljih fitness recepata za nadoknadu nutrijenata poslije treninga.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste zdravi, <strong>imate uravnote\u017eenu prehranu i redovito vje\u017ebate,<\/strong> va\u0161i strahovi od kolesterola su nepotrebni. Potpunim <strong>isklju\u010divanjem jaja<\/strong> iz prehrane nepotrebno biste si uskratili <strong>potrebne vitamine, minerale i druge nutrijente.<\/strong> Svatko od nas ima <strong>druga\u010diji \u017eivotni stil<\/strong> te zato nije mogu\u0107e prona\u0107i <strong>univerzalno rje\u0161enje.<\/strong> Vjerujemo kako ste saznali potrebne informacije o temi jaja i kolesterola, a ako vam se na\u0161 <strong>\u010dlanak svidio, podr\u017eite ga dijeljenjem.<\/strong>&nbsp;<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/eggs\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEggs\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<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<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mit bjelanjak vs. \u017eumanjak je povezan s rizikom od visokog kolesterola. Saznajte najnovije rezultate istra\u017eivanja i prednosti konzumacije jaja za ljude.<\/p>\n","protected":false},"author":25,"featured_media":79999,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7352,7124,6272],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-248458","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-protein-u-prahu-hr","10":"tag-proteini-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jaja i kolesterol-istina o hranjivim tvarima i konzumiranju jaja - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mit bjelanjak vs. \u017eumanjak je povezan s rizikom od visokog kolesterola. 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