{"id":248464,"date":"2020-01-29T09:40:00","date_gmt":"2020-01-29T08:40:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248464"},"modified":"2023-09-05T20:21:01","modified_gmt":"2023-09-05T18:21:01","slug":"jajca-in-holesterol-resnica-o-hranilih-in-uzivanju-jajc","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/jajca-in-holesterol-resnica-o-hranilih-in-uzivanju-jajc\/","title":{"rendered":"Jajca in holesterol &#8211; resnica o hranilih in u\u017eivanju 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\/jajca-in-holesterol-resnica-o-hranilih-in-uzivanju-jajc\/#Jajce_kot_vir_hranil\" title=\"Jajce kot vir hranil\">Jajce kot vir hranil<\/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\/jajca-in-holesterol-resnica-o-hranilih-in-uzivanju-jajc\/#Jajca_in_holesterol\" title=\"Jajca in holesterol\">Jajca in holesterol<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Za mnoge od nas so jajca <strong>nelo\u010dljivi del prehrane <\/strong>zlasti za zajtrk. Ne morete si niti predstavljati, da bi jih prenehali u\u017eivati iz dneva v dan? Na sre\u010do vam tega ni treba storiti. Jajca so <strong>med najbolj dostopnimi viri hranilnih snovi<\/strong> in obstaja veliko razli\u010dnih na\u010dinov za njihovo pripravo. Vendar pa je pri konzumaciji jajc vpra\u0161ljiva njihova <strong>vsebnost holesterola. <\/strong>Zato smo se odlo\u010dili napisati \u010dlanek, ki vam bo pomagal razumeti to problematiko.<\/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=\"Jajce_kot_vir_hranil\"><\/span>Jajce kot vir hranil<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jajca <\/strong>so odli\u010den vir beljakovin in drugih pomembnih hranilnih snovi. Pod krhko lupino boste na\u0161li dva osnovna dela &#8211; <strong>rumenjak in beljak. Rumenjak<\/strong> je rumeno-oran\u017eni, <strong>z mrenico oviti del jajca,<\/strong> katere glavna vloga je prehrana zarodka. <strong>Beljak<\/strong> je teko\u010di<strong> brezbarvni ovoj okoli rumenjaka, <\/strong>ki tvori za\u0161\u010ditno plast. Nekatere hranilne snovi se nahajajo v obeh komponentah, druge najdemo le v rumenjaku ali le v beljaku. <span style=\"color: #ff9900;\">[1]<\/span> Za primerjavo hranilnih snovi predstavljamo tabelo z <strong>vsebnostjo makrohranil, mineralov in vitaminov <\/strong><span style=\"color: #ff9900;\">[7]<\/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=\"Jajca kot vir hranil\" width=\"843\" height=\"562\" title=\"Jajca kot vir hranil\"\/><\/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>Beljak<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Rumenjak<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Odstotna zastopanost v beljaku<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Odstotna zastopanost v rumenjaku<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/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\">Ma\u0161\u010dobe<\/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 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=\"6177\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Jaj\u010dni beljak<\/h3>\n\n\n\n<p><strong>Beljak<\/strong> sestoji iz <strong>90 % vode<\/strong> in<strong> skoraj 10 % beljakovin. <\/strong>Vsebuje tudi ma\u0161\u010dobe in vitamine v sledovih. Klju\u010dna sestavina beljaka so beljakovine, ki vsebujejo vseh <strong>9 esencialnih aminokislin. <\/strong>Najbolj znana beljakovina je <span style=\"text-decoration: underline;\"><a title=\"Albumin\" href=\"https:\/\/gymbeam.si\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">album\u00edn<\/a><\/span>, ki je koristen zaradi <strong>visoke vsebnosti aminokislin<\/strong> in je primeren za ljudi z <strong>laktozno intoleranco.<\/strong> Poleg tega albumin odlikuje vsebnost \u017evepla, ki je klju\u010dnega pomena za tvorbo hormonov v \u010dlove\u0161kem telesu. Del beljaka je tudi <strong>beljakovina avidin,<\/strong> ki ve\u017ee dolo\u010dene vitamine skupine B in tako <strong>prepre\u010duje njihovo absorpcijo.<\/strong> Avidina se lahko <strong>znebite s toplotno obdelavo <\/strong>ter tako omejite izgubo hranil. <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=\"Hranilna vrednost jajc\" width=\"843\" height=\"562\" title=\"Hranilna vrednost jajc\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Jaj\u010dni rumenjak&nbsp;<\/h3>\n\n\n\n<p><strong>Rumenjak<\/strong> sestoji iz <strong>46 % oleinske kisline, 38 % so nasi\u010dene ma\u0161\u010dobe in 16 % polinenasi\u010dene ma\u0161\u010dobe.<\/strong> Razmerje polinenasi\u010denih ma\u0161\u010dob je odvisno od na\u010dina reje koko\u0161i. Prehrana koko\u0161i je ve\u010dinoma sestavljena iz \u017eitaric z visoko vsebnostjo omega-6 ma\u0161\u010dobnih kislin, zato ima ve\u010dina jajc v supermarketih ve\u010dji dele\u017e omega-6. <strong>Koko\u0161i v prosti reji<\/strong> ali tiste s prehrano, ki je bogata z omega-3, imajo veliko <strong>bolj uravnote\u017eeno razmerje polinenasi\u010denih ma\u0161\u010dobnih kislin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rumenjak vsebuje visoke ravni <strong>karotenoidov in aminokislin<\/strong> in se uvr\u0161\u010da med najbogatej\u0161e vire<strong> holina. <\/strong>Ta <strong>razgrajuje ma\u0161\u010dobno tkivo jeter <\/strong>in se poleg tega&nbsp; v telesu pretvori v&nbsp; <strong>pomemben nevrotransmiter acetilholin.<\/strong><span style=\"color: #ff6600;\"> [2] [6]&nbsp;&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>Hranila v rumenjaku <\/strong>so koristna za organizem in njihov vpliv je najpomembnej\u0161i na naslednjih podro\u010djih <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>zmanj\u0161ujejo tveganje za prebavne motnje <\/strong>&#8211; rumenjak vsebuje beljakovino, imenovano fosvitin, ki odpravlja \u0161tevilne vnetne snovi.<\/li><li><strong>izbolj\u0161ujejo imunski sistem<\/strong> &#8211; glikopeptidi v rumenjakih izbolj\u0161ujejo proizvodnjo makrofagov, ki skrbijo za za\u0161\u010dito telesa pred oku\u017ebami.<\/li><li><strong>zni\u017eujejo krvni tlak<\/strong> &#8211; peptidi v rumenjakih lahko vplivajo na krvni tlak in tako prepre\u010dujejo bolezni srca in o\u017eilja.<\/li><li><strong>zmanj\u0161ujejo tveganje za te\u017eave z o\u010dmi<\/strong> &#8211; karotenoida lutein in zeaksantin \u0161\u010ditijo pred nastankom katarakte in makularne degeneracije, dveh pogostih te\u017eav z vidom pri starej\u0161ih.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z u\u017eivanjem <strong>jaj\u010dnih rumenjakov so povezane tudi slabe strani, <\/strong>med katere uvr\u0161\u010damo: <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>vsebnost holesterola<\/strong> &#8211; rumenjak je vir pribli\u017eno 213 mg holesterola, medtem ko lipoproteini v rumenjaku vsebujejo <strong>\u2154 slabega LDL holesterola in s tem 142 mg.<\/strong> Priporo\u010deni dnevni vnos HDL in LDL holesterola je 300 mg, kar pomeni, da eno jajce na dan vsebuje pribli\u017eno <strong>66 % dnevnega vnosa holesterola.<\/strong><\/li><li><strong>kalorije<\/strong> \u2013 ume\u0161ana jajca iz 3 jajc vsebujejo pribli\u017eno 225 kcal. \u010ce izra\u010dunavate dnevni vnos kalorij, morate upo\u0161tevati kalori\u010dno vrednost jaj\u010dnega rumenjaka.<\/li><li><strong>ma\u0161\u010dobe<\/strong> &#8211; v jajcih boste na\u0161li potrebne <strong>omega-3 ma\u0161\u010dobne kisline,<\/strong> ki se uvr\u0161\u010dajo med zdrave ma\u0161\u010dobe, vendar je poleg njih jajce vir nasi\u010denih ma\u0161\u010dob. S konzumacijo ume\u0161anih jajc iz 3 jajc boste prejeli skupaj <strong>15 gramov ma\u0161\u010dob,<\/strong> od tega pribli\u017eno 5 g nasi\u010denih ma\u0161\u010dob.<\/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=\"Vsebnost ma\u0161\u010dob v jajcih\" width=\"843\" height=\"562\" title=\"Vsebnost ma\u0161\u010dob v jajcih\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jajca_in_holesterol\"><\/span>Jajca in holesterol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Holesterol <\/strong>ima strukturo podobno ma\u0161\u010dobam in <strong>se nahaja v vsaki celici<\/strong> na\u0161ega telesa, kjer opravlja nekaj funkcij. Na primer, zagotavlja material za hormon pregnenolon, iz katerega se tvorijo drugi hormoni, kot so kortizol, DHEA ali testosteron. Holesterol se v \u010dlove\u0161kem telesu pojavlja v dve oblikah, kot \u201cslab\u201d <strong>LDL holesterol in<\/strong> \u201cdober\u201d <strong>HDL holesterol. <\/strong><span style=\"color: #ff9900;\"><span style=\"color: #ff6600;\">[13]<\/span>&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V zadnjih <strong>40 letih se je odnos znanstvenikov do u\u017eivanja jajc spreminjal.<\/strong> Prvi uradni dokument sega v leto 1980, nadaljnja priporo\u010dila pa so nastajala vsakih 5 let. Tukaj si lahko ogledate pregled<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; jajca u\u017eivajte v zmernih koli\u010dinah<\/li><li><strong>1985<\/strong> \u2013 jaj\u010dne rumenjake jejte v zmernih koli\u010dinah<\/li><li><strong>1990<\/strong> &#8211; zau\u017eijte 2 beljaka namesto enega celega jajca<\/li><li><strong>1995<\/strong> &#8211; omejite vnos jaj\u010dnih rumenjakov<\/li><li><strong>2000<\/strong> &#8211; jajca u\u017eivajte zmerno in pri kuhanju uporabljajte nadomestke jajc<\/li><li><strong>2005<\/strong> &#8211; ni novih priporo\u010dil<\/li><li><strong>2010<\/strong> &#8211; 1 jaj\u010dni rumenjak ne pove\u010da ravni holesterola<\/li><li><strong>2015<\/strong> \u2013 mo\u0161ki zau\u017eijejo preve\u010d jajc<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leta 2015 so <strong>jajca in holesterol <\/strong>dobili<strong> \u201czeleno\u201d<\/strong> od skupine strokovnjakov v ZDA. Pri pripravi <strong>smernic za zdravo prehrano <\/strong>je bilo navedeno, da ni dokazov o vplivu jajc na nastanek sr\u010dno-\u017eilnih bolezni, in da dnevnega odmerka jajc ni treba omejevati. Izjemna priljubljenost<strong> diet z nizko vsebnostjo ogljikovih hidratov <\/strong>je povzro\u010dila tudi, da so ljudje za\u010deli <strong>u\u017eivati jajca v velikih koli\u010dinah <\/strong>zaradi vsebnosti beljakovin. <span style=\"color: #ff9900;\">[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=\"Kalorije v jajcih\" width=\"843\" height=\"562\" title=\"Kalorije v jajcih\"\/><\/figure><\/div>\n\n\n\n<p>Marca 2019 je bila objavljena razse\u017ena \u0161tudija, ki je obravnavala u\u010dinke <strong>jajc in holesterola na tveganje za sr\u010dno-\u017eilne bolezni.<\/strong> Dokument je <strong>povzetek 6 \u0161tudij,<\/strong> ki so <strong>v 31 letih<\/strong> <strong>preu\u010devale 29615 mo\u0161kih in \u017eensk.<\/strong> V tem \u010dasu so zabele\u017eili <strong>5400 sr\u010dno-\u017eilnih primerov<\/strong> in <strong>6132 razli\u010dnih vrst smrti.<\/strong> Rezultate lahko razdelimo na 2 pomembna dela<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\u010danje vnosa holesterola <strong>za 300 mg pove\u010da tveganje za sr\u010dno-\u017eilne bolezni<\/strong> in smrtnost <strong>za 17 %.<\/strong><\/li><li>Vsaka <strong>odve\u010dna polovica jajca na dan<\/strong> pove\u010da tveganje za sr\u010dno-\u017eilne bolezni in smrtnost <strong>za 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>\u0160tudija je bila izvedena na prebivalcih ZDA, ki imajo druga\u010den slog prehranjevanja, ima pa tudi pomen za Evropejce. Vsebnost holesterola v jajcih se v Evropi ne razlikuje in tudi mi bi morali razmi\u0161ljati o<strong> njegovem dnevnem vnosu<\/strong>. \u010ce pa z jajci ne pretiravate, <strong>vam ni treba skrbeti za bolezni srca in o\u017eilja.<\/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>U\u017eivanje jajc ustvarja <strong>ravnovesje beljakovin in ma\u0161\u010dob, <\/strong>poleg tega pa vas <strong>bolj zasiti. <\/strong>To potrjuje tudi \u0161tudija iz leta 2017, ki je preu\u010devala razliko med u\u017eivanjem <strong>jaj\u010dnih beljakov in celih jajc.<\/strong> Udele\u017eenci so bili mladi \u0161portniki, ki <strong>so jedli jajca neposredno po treningu.<\/strong> Rezultati so pokazali, da je imela skupina, ki je u\u017eivala<strong> cela jajca,<\/strong> <strong>ve\u010djo hitrost presnove v mi\u0161icah. <\/strong>Ta izraz se nana\u0161a na porabo energije <strong>za delo mi\u0161i\u010dnih celic.<\/strong><span style=\"color: #ff6600;\"> [8] [16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste zdravi, <strong>imate uravnote\u017eeno prehrano in redno telovadite<\/strong>, so pomisleki o holesterolu nepotrebni. \u010ce bi popolnoma <strong>izklju\u010dili jajca<\/strong> iz prehrane, bi bili po nepotrebnem prikraj\u0161ani za <strong>potrebne vitamine, minerale in druga hranila. <\/strong>Vsak od nas ima <strong>druga\u010den \u017eivljenjski slog,<\/strong> zato ni mogo\u010de govoriti o <strong>univerzalni re\u0161itvi.<\/strong> Verjamemo, da ste izvedeli potrebne informacije na temo jajc in holesterola. \u010ce vam je bil na\u0161<strong> \u010dlanek v\u0161e\u010d, ga podprite z v\u0161e\u010dkanjem in deljenjem.&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 jaj\u010dni beljak vs  rumenjak je povezan s tveganjem za visok holesterol. Spoznajte najnovej\u0161e rezultate raziskav in prednosti u\u017eivanja jajc za ljudi.<\/p>\n","protected":false},"author":25,"featured_media":80007,"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":[122],"tags":[6279,7131,7359],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-248464","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-beljakovine-v-prahu","10":"tag-prehrana-sl","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>Jajca in holesterol - resnica o hranilih in u\u017eivanju jajc - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mit jaj\u010dni beljak vs rumenjak je povezan s tveganjem za visok holesterol. 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