{"id":255277,"date":"2021-05-19T15:20:32","date_gmt":"2021-05-19T13:20:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=255277"},"modified":"2023-12-19T07:02:24","modified_gmt":"2023-12-19T06:02:24","slug":"koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/","title":{"rendered":"Koji su najbolji izvori biljnih proteina i za\u0161to ih uklju\u010diti u svoju prehranu?"},"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\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/#4_razloga_za_ukljucivanje_biljnih_izvora_proteina\" title=\"4 razloga za uklju\u010divanje biljnih izvora proteina\">4 razloga za uklju\u010divanje biljnih izvora proteina<\/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\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/#Mahunarke\" title=\"Mahunarke\">Mahunarke<\/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\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/#Povrtni_nadomjesci_za_meso\" title=\"Povrtni nadomjesci za meso\">Povrtni nadomjesci za meso<\/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\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/#Orasasti_plodovi\" title=\"Ora\u0161asti plodovi\">Ora\u0161asti plodovi<\/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\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/#Sjemenke\" title=\"Sjemenke\">Sjemenke<\/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\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/#Pseudo-proteini_i_drugi_izvori\" title=\"Pseudo-proteini i drugi izvori\">Pseudo-proteini i drugi izvori<\/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\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/#Veganski_proteini\" title=\"Veganski proteini\">Veganski proteini<\/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\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/#Sto_smo_naucili\" title=\"\u0160to smo nau\u010dili?\">\u0160to smo nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vegetarijanstvo i veganstvo postaju sve popularniji u posljednje vrijeme, zbog mnogih razloga. Neki poku\u0161avaju <strong>spasiti \u017eivotinje<\/strong> tim pristupom, druge zanima <strong>ekolo\u0161ki<\/strong> <strong>aspekt<\/strong>, a neki jednostavno ne vole <strong>okus<\/strong> mesa i \u017eivotinjskih proizvoda. Bez obzira na to za\u0161to vas zanimaju izvori biljnih proteina, ne brinite se da \u0107ete se odre\u0107i svog omiljenog odreska, jaja ili jogurta. Me\u0111utim, svakako nije lo\u0161a ideja <strong>redovito uklju\u010diti biljne izvore proteina<\/strong>, koji obi\u010dno <strong>ne sadr\u017ee toliko zasi\u0107enih masnih kiselina<\/strong> i op\u0107enito \u0107e pobolj\u0161ati va\u0161u prehranu. U dana\u0161njem \u0107emo \u010dlanku istra\u017eiti razloge za\u0161to sve vi\u0161e i vi\u0161e ljudi zanimaju biljni izvori proteina, a pojasnit \u0107emo i koji su najbolji.<\/p>\n\n\n\n<p><strong>U \u010dlanku \u0107ete nau\u010diti o sljede\u0107im namirnicama:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#1-crvena-leca\">crvena le\u0107a<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#2-slanutak\">SLANUTAK<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#3-zlatni-mungo-grah\">Zlatni (mungo) grah<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#1-tofu\">TOFU<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#2-tempeh\">TEMPEH<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#3-sejtan\">SEJTAN<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\">BADEMI<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#2-pistacije\">PISTACIJE<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#3-indijski-orascici\">INDIJSKI ORA\u0160\u010cI\u0106I<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#1-sjeme-konoplje\">SJEME KONOPLJE<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#2-chia-sjemenke\">CHIA SJEMENKE<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#3-sjemenke-bundeve\">SJEMENKE BUNDEVE<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#1-kvinoja\">KVINOJA<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#2-amarant-scir\">AMARANT<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#3-osjetljivi-kvasac\">OSJETLJIVI KVASAC<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"4-razloga-za-ukljucivanje-biljnih-izvora-proteina\"><span class=\"ez-toc-section\" id=\"4_razloga_za_ukljucivanje_biljnih_izvora_proteina\"><\/span>4 razloga za uklju\u010divanje biljnih izvora proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudi koji su odlu\u010dili radikalno smanjiti unos \u017eivotinjskih proizvoda obi\u010dno imaju razlog za to. Pogledat \u0107emo pobli\u017ee <strong>\u010detiri glavna<\/strong> <strong>argumenta<\/strong> koja vas mogu uvjeriti da ve\u0107e uklju\u010divanje izvora biljnih proteina ima smisla.<\/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=\"1-eticko-glediste\">1. Eti\u010dko gledi\u0161te<\/h3>\n\n\n\n<p>Ljudi su po\u010deli jesti \u017eivotinje prije 2,5 milijuna godina, \u0161to je jedan od razloga za\u0161to i danas mnogi smatraju jedenje <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletine<\/a>, govedine i ostalog mesa <strong>normalnim i prirodnim<\/strong>. Ono \u0161to se, pak, promijenilo, jest koli\u010dina mesa koju kao dru\u0161tvo pojedemo svake godine i na\u010din na koji se ophodimo sa \u017eivotinjama. Masovni uzgoj, klanje i op\u0107enito postupanje sa \u017eivotinjama sve se \u010de\u0161\u0107e opisuje kao <strong>neeti\u010dno, nehumano, a kvaliteta je \u010desto<\/strong> <strong>naru\u0161ena nau\u0161trb koli\u010dine, iako se dobrobit \u017eivotinja postupno uzima u obzir<\/strong>. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izbacivanje \u017eivotinjskih proizvoda jedna je od mogu\u0107nosti, ali manje radikalna opcija mo\u017ee biti <strong>pra\u0107enje porijekla hrane koju kupujete<\/strong>.<\/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\">\n<li>Pitate se gdje su \u017eivotinje dr\u017eane? Prema kvaliteti i okusu mesa, mo\u017eete utvrditi jesu li jaja od koko\u0161i koje su provele \u017eivot u kavezima ili je li meso od krava koje su mogle slobodno pasti. Jednako tako, kvaliteta jaja razlikuje se od koko\u0161i koje nesu jaja u zatvorenom i u slobodnom uzgoju.<\/li>\n\n\n\n<li><strong>Otkrijte \u010dime su \u017eivotinje hranjene<\/strong>. Njihova prehrana utje\u010de i na kvalitetu samog mesa i proizvoda, poput mlijeka ili jaja.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najbolje mogu\u0107e rje\u0161enje mo\u017ee biti kupnja proizvoda od <strong>biolo\u0161kih ili lokalnih<\/strong> <strong>uzgajiva\u010da<\/strong>, kod kojih \u0107ete znati porijeklo hrane, a tako\u0111er \u0107ete podr\u017eati gospodarstvo u regiji.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-1124x749.jpg\" alt=\"Biljni izvori proteina poma\u017eu u smanjenju emisija stakleni\u010dkih plinova\" class=\"wp-image-234801\" style=\"width:843px;height:562px\" title=\"Biljni izvori proteina poma\u017eu u smanjenju emisija stakleni\u010dkih plinova\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-ekolosko-glediste\">2. Ekolo\u0161ko gledi\u0161te<\/h3>\n\n\n\n<p>Mo\u017eda se ne\u0107ete iznenaditi kad saznate da <strong>mesna industrija proizvodi ogromne koli\u010dine stakleni\u010dkih plinova<\/strong>. Velika proizvodnja mesa tako\u0111er je jedan od glavnih uzroka <strong>smanjenja i izumiranja biolo\u0161ke raznolikosti,<\/strong> primjerice zbog sje\u010de autohtonih \u0161uma. Na\u017ealost, to nije jedini problem. Na primjer, jeste li znali da se <strong>15 500 litara vode upotrebljava za proizvodnju 1 kg govedine? <\/strong>&nbsp;<span style=\"color: #ff6600\">[2-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de proizvodnje hrane, mesni proizvodi imaju i <strong>najve\u0107i uglji\u010dni otisak<\/strong>, tj. koli\u010dinu stakleni\u010dkih plinova proizvedenih tijekom ciklusa odre\u0111ene hrane \u2013 od proizvodnje preko prerade, transporta do odlaganja ambala\u017ee. Uglji\u010dni otisak ima <strong>negativan utjecaj na klimatske promjene, zaga\u0111enje zraka i sli\u010dno<\/strong>. Za usporedbu, uglji\u010dni otisak 1 kg gove\u0111eg ili ov\u010djeg mesa iznosi otprilike 36 kg CO2, a za mahunarke ili veganske nadomjestke mesu 1 \u2013 5 kg CO2 za istu koli\u010dinu. A to je velika razlika, zar ne? Mo\u017eete je smanjiti samo <strong>kupnjom mesa od lokalnih poljoprivrednika<\/strong>. \u010cak i ako razlika nije tako velika, svaki je trud va\u017ean. <span style=\"color: #ff6600\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"30271,28689,8665,28693,28693,48508,48496,36625,53185,53113,7471,30947,6624,37996,49804,62785,56566,56392,56833,63664\" ><\/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=\"wp-block-heading is-style-default\" id=\"3-zdravstveno-glediste\">3. Zdravstveno gledi\u0161te<\/h3>\n\n\n\n<p>Prema rezultatima istra\u017eivanja, vegetarijanska i <a href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/\" class=\"ek-link\">veganska prehrana<\/a> <strong>pozitivno djeluju na sni\u017eavanje BMI-ja, kolesterola ili \u0161e\u0107era<\/strong> <strong>u krvi<\/strong>. Istodobno, statisti\u010dki zna\u010dajne razlike u <strong>stopi smrtnosti od karcinoma i kardiovaskularnih bolesti<\/strong> pokazale su se u korist vegetarijanaca i vegana u usporedbi s ljudima koji su konzumirali meso i druge \u017eivotinjske proizvode. <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<p>Ali s tim rezultatima tako\u0111er treba kriti\u010dki postupati i ne donositi zaklju\u010dke da su \u017eivotinjski proizvodi uzrok sveg zla. Kad bismo usporedili osobu koja se ne kre\u0107e puno i svakodnevno jede masno meso s veganom koji odr\u017eava uravnote\u017eenu prehranu i aktivan na\u010din \u017eivota, vjerojatno bi vegan bio zdraviji. Me\u0111utim, to <strong>nije<\/strong> <strong>dokaz da su \u017eivotinjski proizvodi \u0161tetni<\/strong>. Na problem treba gledati u cjelokupnom kontekstu, a ne samo pojedina\u010dne podatke koji su izva\u0111eni iz konteksta. Ako \u017eelimo u\u010diniti ono \u0161to je najbolje za na\u0161e zdravlje, trebali bismo se usredoto\u010diti na zdravu, racionalnu prehranu. A na nama je ho\u0107e li meso i proizvodi \u017eivotinjskog porijekla biti dio nje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultati istra\u017eivanja tako\u0111er se mogu dugovati \u010dinjenici da \u0107e se, ako izbacite \u017eivotinjske proizvode, va\u0161 <strong>izbor hrane koju konzumirate smanjiti<\/strong>. <strong>Gusto\u0107a energije<\/strong> <strong>hrane<\/strong> tako\u0111er mo\u017ee igrati ulogu. Kad se usredoto\u010dimo na sadr\u017eaj kalorija u istoj koli\u010dini veganske prehrane i tipi\u010dne zapadnja\u010dke prehrane, otkrivamo da je <strong>veganska prehrana obi\u010dno manje kalori\u010dna<\/strong>. To tako\u0111er mo\u017ee dovesti do vi\u0161e uravnote\u017eenog unosa energije za vegane, mogu\u0107eg gubitka kilograma, s \u010dime smanjenje zdravstvenih rizika ide ruku pod ruku. Napokon, postoji razlika izme\u0111u jedenja <strong>banane ili hot doga<\/strong> za brzi me\u0111uobrok.<\/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=\"4-raznolikost\">4. Raznolikost<\/h3>\n\n\n\n<p>Izvori biljnih bjelan\u010devina mo\u017eda nisu samo dobar na\u010din za o\u010duvanje okoli\u0161a. Tako\u0111er su odli\u010dan na\u010din za <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" class=\"ek-link\">pobolj\u0161anje prehrane<\/a> i izbjegavanje stereotipa<\/strong> uobi\u010dajene piletine s ri\u017eom. Uz to \u0107ete pove\u0107ati unos razli\u010ditih antioksidansa biljnom prehranom. \u0160to ka\u017eete na veliku hrpu mahunarki ili pr\u017eeni tofu za ru\u010dak jednom tjedno umjesto pe\u010denog mesa?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako bismo vam dali ideju o tome koje izvore proteina nudi biljna prehrana, za vas smo pripremili <strong>prakti\u010dni pregled kategorija i odre\u0111enih namirnica<\/strong>. Svaka sadr\u017ei prosje\u010dni <strong>sadr\u017eaj makronutrijenata i na\u010dine njihove upotrebe u kuhinji.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate koliko biste proteina trebali unositi u odnosu na svoj cilj, ne biste trebali propustiti \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati unos energije i makronutrijenata za mr\u0161avljenje ili dobivanje mi\u0161i\u0107a? <\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-1124x749.jpg\" alt=\"Kako se zdravo hraniti bez mesa ili s mesom\" class=\"wp-image-234815\" style=\"width:843px;height:562px\" title=\"Kako se zdravo hraniti bez mesa ili s mesom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"mahunarke\"><span class=\"ez-toc-section\" id=\"Mahunarke\"><\/span>Mahunarke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mahunarke poput le\u0107e, gra\u0161ka, slanutka i graha<\/strong> op\u0107enito se smatraju mahunastim povr\u0107em. Me\u0111utim, mo\u017eda \u0107ete se iznenaditi \u0161to tu uklju\u010dujemo <strong>soju ili kikiriki<\/strong>. Ta skupina namirnica obi\u010dno je bogata slo\u017eenim ugljikohidratima, proteinima, vlaknima i mineralima poput fosfora ili kalcija. Suprotno tome, mahunasto povr\u0107e obi\u010dno nema visok udio masti. Zahvaljuju\u0107i kombinaciji vlakana i proteina, ima <strong>visoki u\u010dinak sitosti<\/strong>, \u0161to je naro\u010dito idealno za osobe koje \u017eele smr\u0161avjeti. Me\u0111utim, mahunasto povr\u0107e ima manje povoljan spektar aminokiselina (na primjer, zbog niskog metionina &#8211; takozvane grani\u010dne aminokiseline) i stoga se preporu\u010duje nadopuniti ga dodatnim izvorima bjelan\u010devina. \u017ditarice, na primjer, ili ora\u0161asti plodovi i sjemenke, koji su bogati tom grani\u010dnom aminokiselinom, mogu savr\u0161eno poslu\u017eiti u tu svrhu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prednost mahunastog povr\u0107a u tome je \u0161to ne sadr\u017ei gluten, tako da se osobe koje imaju problem s probavljanjem glutena ne moraju bojati njegove konzumacije. <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<h3 class=\"wp-block-heading is-style-default\" id=\"1-crvena-leca\">1. Crvena le\u0107a<\/h3>\n\n\n\n<p>Le\u0107a, i ne samo crvena, mo\u017ee se smatrati <strong>odli\u010dnim izvorom<\/strong> <strong>biljnih proteina i slo\u017eenih ugljikohidrata<\/strong>. Zbog niskog glikemijskog indeksa, njen dodatak hrani pozitivno utje\u010de na <strong>razinu \u0161e\u0107era u krvi<\/strong>, \u0161to potvr\u0111uju i rezultati istra\u017eivanja. Osim toga, mo\u017ee tako\u0111er pomo\u0107i u smanjenju &#8220;lo\u0161eg&#8221; LDL-a i pove\u0107anju &#8220;dobrog&#8221; HDL-a.<span style=\"color: #ff6600\"> [10\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koja je prosje\u010dna nutritivna vrijednost 100 g sirove oguljene crvene le\u0107e?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>362 kcal, 55 g ugljikohidrata, 27 g proteina, 2,6 g masti<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti le\u0107u u prehranu?<\/strong><\/p>\n\n\n\n<p>Oguljena <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/crvena-leca-hr\/\" class=\"ek-link\">crvena le\u0107a<\/a> ima jednu veliku prednost \u2013 ne treba je <strong>namakati prije kuhanja<\/strong> jer nema koru. Duga priprema i vi\u0161esatno namakanje tako\u0111er su \u010dest razlog za\u0161to ljudi izbjegavaju mahunarke. Bila bi velika \u0161teta ne uklju\u010diti crvenu le\u0107u u svoju prehranu jer biste osim vrijednih hranjivih sastojaka, bili uskra\u0107eni i za njen <strong>izvrstan<\/strong> <strong>okus<\/strong>. To \u0107e se najbolje istaknuti ako je jedete kao zasebno jelo. Me\u0111utim, tako\u0111er ima savr\u0161en okus u salatama, umacima, pala\u010dinkama od povr\u0107a, varivima ili juhama. Gotova je za 20 minuta, tako da nije nimalo slo\u017eenija za pripremu od ri\u017ee. Mo\u017eete je \u010dak i <strong>skuhati u zdjeli s ri\u017eom<\/strong>, \u0161to dodatno olak\u0161ava postupak.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-1124x749.jpg\" alt=\"Koliko kalorija ima le\u0107a i \u0161to se od nje mo\u017ee skuhati\" class=\"wp-image-234829\" style=\"width:843px;height:562px\" title=\"Koliko kalorija ima le\u0107a i \u0161to se od nje mo\u017ee skuhati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-slanutak\">2. Slanutak<\/h3>\n\n\n\n<p>Osim sadr\u017eaja proteina i vlakana, slanutak se mo\u017ee pohvaliti i ve\u0107im <strong>udjelom folne kiseline, mangana, bakra i \u017eeljeza<\/strong>. Kao jedna od rijetkih mahunastih biljaka, ima vrlo povoljan sastav<strong> esencijalnih aminokiselina<\/strong>, zbog \u010dega je vrlo cijenjen izvor proteina ne samo me\u0111u veganima. To je vjerojatno razlog za\u0161to <strong>protein slanutka<\/strong> postaje sve popularniji. Slanutak ima nizak glikemijski indeks, \u0161to pozitivno utje\u010de na razinu \u0161e\u0107era u krvi. Poput le\u0107e, tako\u0111er mo\u017ee pozitivno utjecati na razinu kolesterola.<span style=\"color: #ff6600\"> [13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koja je prosje\u010dna nutritivna vrijednost 100 g sirovog slanutka?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>336 kcal, 44 g ugljikohidrata, 19 g proteina, 6 g masti, 15 g vlakana<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti slanutak u prehranu?<\/strong><\/p>\n\n\n\n<p>Ne morate pod svaku cijenu samo napraviti ukusni humus od slanutka. Odli\u010dan je i za salatu ili kao zdrav me\u0111uobrok uz TV. Dovoljno ga je lagano umo\u010diti u ulje, za\u010diniti, pe\u0107i dok ne postane zlatan te ukusan i hrskav. Slanutak se tako\u0111er mo\u017ee upotrebljavati u pripremi <strong>deserata<\/strong>, koji \u0107e biti oboga\u0107eni vrijednim hranjivim sastojcima i proteinima. Ako ne \u017eelite provesti dodatno vrijeme u kuhinji, preporu\u010duje se da imate ve\u0107 <strong>kuhani slanutak u salamuri<\/strong> kod ku\u0107e, koji je namijenjen za izravnu konzumaciju.<\/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=\"3-zlatni-mungo-grah\">3. Zlatni (mungo) grah<\/h3>\n\n\n\n<p>Zlatni grah odlikuje se <strong>visokim sadr\u017eajem esencijalnih aminokiselina<\/strong>, zbog \u010dega je <strong>visokokvalitetni izvor<\/strong> <strong>proteina<\/strong> iz biljnog carstva. Tako\u0111er je bogat antioksidansima, <strong>vitaminom B9 i vrijednim mineralima<\/strong>, kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezij<\/a>, fosfor, \u017eeljezo i bakar. <span style=\"color: #ff6600\">[15]&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>Znate li \u0161to je najbolja stvar kod mungo graha? To \u0161to mu mo\u017eete dopustiti da <strong>sam klija kod ku\u0107e<\/strong> i utoliko vi\u0161e u\u017eivati u kona\u010dnom proizvodu. Uz to, taj \u0107e postupak smanjiti sadr\u017eaj antinutrijenata, zbog kojih je zlatni grah lak\u0161e probavljiv, a hranjive tvari iz njega bolje se upijaju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koja je prosje\u010dna nutritivna vrijednost 100 g sirovog neproklijalog zlatnog graha? <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>347 kcal, 63 g ugljikohidrata, 24 g proteina, 1,2 g masti, 16 g vlakana<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti mungo grah u prehranu?<\/strong><\/p>\n\n\n\n<p>Zlatni grah sastavni je dio vijetnamske salate B\u00fan b\u00f2 nam b\u1ed9. Me\u0111utim, odli\u010dan je i u \u010de\u0161koj salati ili kao nadjev za tortilje. Budu\u0107i da <strong>klice imaju okus poput svje\u017ee oguljenog gra\u0161ka<\/strong>, mo\u017eete ih jesti samostalno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, te tri mahunarke nisu jedini izvor bjelan\u010devina kojima mo\u017eete obogatiti prehranu. Odli\u010dan je izbor i <strong>gra\u0161ak, koji tako\u0111er sadr\u017ei otprilike 23 g<\/strong> <strong>proteina<\/strong> na 100 g. <strong>Mahunasti proizvodi<\/strong> tako\u0111er mogu biti izvrsna alternativa. Kako bi bilo da probate proteinski \u010dips napravljen od le\u0107inog bra\u0161na ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-protein-pasta-fusilli-vanavita.html\" class=\"ek-link\">tjesteninu od mahunarki<\/a><\/span>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111u mahunastim povr\u0107em, <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" class=\"ek-link\">kikiriki<\/a><\/span> tako\u0111er ima visok udio proteina (26 g na 100 g)<\/strong>. Me\u0111utim, tako\u0111er ima visok udio masti o kojem treba razmi\u0161ljati, stoga ne biste trebali pretjerati.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-1124x751.jpg\" alt=\"Koliko kalorija imaju klice munga i \u0161to se od njih mo\u017ee skuhati\" class=\"wp-image-234843\" style=\"width:843px;height:563px\" title=\"Koliko kalorija imaju klice munga i \u0161to se od njih mo\u017ee skuhati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"povrtni-nadomjesci-za-meso\"><span class=\"ez-toc-section\" id=\"Povrtni_nadomjesci_za_meso\"><\/span>Povrtni nadomjesci za meso<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to i samo ime govori, nadomjesci se naj\u010de\u0161\u0107e <strong>upotrebljavaju u receptima umjesto samog mesa<\/strong>. Mogu se praviti od sojinog ili p\u0161eni\u010dnog bra\u0161na, na primjer.<\/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=\"1-tofu\">1. Tofu <\/h3>\n\n\n\n<p>Tofu je proizvod od soje koji se razlikuje po <strong>strukturi, konzistenciji i okusu<\/strong>, ovisno o vrsti. Odlikuje se <strong>visokokvalitetnim proteinima, kalcijem<\/strong> i malim udjelom natrija. Tofu se pravi od zrna soje. Prvo se isperu, puste da nabubre u vodi, a zatim se zajedno pomije\u0161aju u ka\u0161u. Ka\u0161a se kuha na vi\u0161e od 100 \u00b0C, \u010dime <strong>se uklanja zaostali okus soje<\/strong>. Zatim se procijedi kako bi se napravio sojin napitak. Tada se pusti da se talo\u017ei kako bi se <strong>oblikovao dobiveni tofu<\/strong>. <span style=\"color: #ff6600\">[16] [38]&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>Koja je prosje\u010dna nutritivna vrijednost 100 g tofua?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>125 kcal, 2,3 g ugljikohidrata, 12 g proteina, 7,5 g masti<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti tofu u prehranu?<\/strong><\/p>\n\n\n\n<p>Tofu se u kuhinji mo\u017ee upotrebljavati isto kao i klasi\u010dno meso. Odli\u010dan je dio umaka ili salata. Velika je prednost \u0161to se mo\u017ee skuhati i <strong>jesti topao i hladan<\/strong>. Na primjer, izre\u017eite ga na tanje kri\u0161ke i zamijenite \u0161unku ili sir za peciva. Ako dobijete tofu bez okusa, mo\u017eete ga pomije\u0161ati sa smrznutim vo\u0107em kako biste napravili <strong>kremasti veganski sladoled<\/strong>.<\/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=\"2-tempeh\">2. Tempeh<\/h3>\n\n\n\n<p>Tempeh je fermentirani proizvod koji se <strong>pravi od kuhane, zgnje\u010dene i pre\u0161ane soje<\/strong> u koju se dodaju bakterijske kulture. Cijenjen je zbog visokog sadr\u017eaja lako probavljivih <strong>proteina, kalcija, fosfora, \u017eeljeza, pa \u010dak i vitamina B12,<\/strong> \u010diji dovoljan unos mo\u017ee biti problemati\u010dan za vegane. <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koja je prosje\u010dna nutritivna vrijednost 100 g tempeha?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>143 kcal, 3,8 g ugljikohidrata, 16,7 g proteina, 8,3 g masti \u2013 te vrijednosti mogu se razlikovati u nekoliko desetaka kalorija, ovisno o okusu i marinadi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti tempeh u prehranu?<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">Tempeh<\/a> mo\u017eete upotrebljavati u kuhinji <strong>jednako kao tofu<\/strong>. Izvrsnog je okusa s bulgurom, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuskus-hr\/\" class=\"ek-link\">kus-kusom<\/a> i mo\u017ee zamijeniti mljeveno meso.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-1124x749.jpg\" alt=\"Koliko kalorija imaju zamjene za meso i kako ih upotrebljavati u kuhanju\" class=\"wp-image-234857\" style=\"width:843px;height:562px\" title=\"Koliko kalorija imaju zamjene za meso i kako ih upotrebljavati u kuhanju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"3-sejtan\">3. Sejtan<\/h3>\n\n\n\n<p>Sejtan je biljni protein koji mo\u017eda znate kao <strong>p\u0161eni\u010dni gluten<\/strong>. Mo\u017eete ga \u010dak i sami napraviti kod ku\u0107e opetovanim ispiranjem bra\u0161na. Me\u0111utim, jo\u0161 uvijek ima <strong>malo ugljikohidrata<\/strong>. Ako ga ne \u017eelite napraviti, mo\u017ee se kupiti u prahu koji pomije\u0161ate s vodom ili kao gotov proizvod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koja je prosje\u010dna nutritivna vrijednost 100 g sejtana?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>104 kcal, 3,5 g ugljikohidrata, 21 g proteina, 0,5 g masti<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti sejtan u prehranu?<\/strong><\/p>\n\n\n\n<p>Mo\u017eda nije iznena\u0111uju\u0107e \u0161to ga mo\u017eete upotrebljavati isto kao tofu ili tempeh. Tako\u0111er je prili\u010dno popularno staviti <strong>sejtan u burger umjesto<\/strong> <strong>mesa<\/strong>. Ali ne smijete zaboraviti dobro ga za\u010diniti.<\/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 is-style-default\" id=\"orasasti-plodovi\"><span class=\"ez-toc-section\" id=\"Orasasti_plodovi\"><\/span>Ora\u0161asti plodovi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" class=\"ek-link\">Ora\u0161asti plodovi<\/a><\/span> i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/maslac\" class=\"ek-link\">maslac od ora\u0161astih plodova<\/a><\/span> svakako se mogu <strong>pohvaliti visokom razinom zdravih <\/strong> <strong>masti<\/strong>. Ali jeste li znali da se obi\u010dno isti\u010du u udjelu<strong> bjelan\u010devina ili vlakana?<\/strong> Ne poku\u0161avajte ih upotrebljavati kao glavni izvor proteina. S obzirom na njihovu <strong>ve\u0107u kalorijsku vrijednost<\/strong>, to bi s vremenom sigurno utjecalo na va\u0161u tjelesnu gra\u0111u, a da ne spominjemo \u010dinjenicu da biste mogli osjetiti neugodne probavne probleme.<\/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=\"1-bademi\">1. Bademi<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bademi-raw-1.html\" class=\"ek-link\">Bademi<\/a><\/span> se mogu pohvaliti <strong>vitaminom E, manganom, magnezijem i antioksidansima<\/strong> kako bi za\u0161titili stanice od oksidativnog stresa, koji bi mogao pridonijeti razvoju upale, starenja ili raka. Uz to, tako\u0111er imaju pozitivan u\u010dinak na <strong>optimizaciju<\/strong> <strong>razine \u0161e\u0107era u krvi i tlaka<\/strong>. <span style=\"color: #ff6600\">[17-20]&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>Koja je prosje\u010dna nutritivna vrijednost 100 g badema?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>575 kcal, 22 g ugljikohidrata, 21 g proteina, 49 g masti, 12 g vlakana<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti bademe u prehranu?<\/strong><\/p>\n\n\n\n<p>Bademi su odli\u010dan dodatak ka\u0161i i slasticama, izravno u obliku <strong>ora\u0161astih plodova i listi\u0107a, bademovog maslaca ili bademovog bra\u0161na<\/strong>. Me\u0111utim, mogu funkcionirati i kao hrskava komponenta u salati ili kao zasebna zdrava grickalica pred TV-om.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-1124x749.jpeg\" alt=\"Koliko kalorija imaju ora\u0161asti plodovi i kako ih upotrebljavati u kuhanju\" class=\"wp-image-234872\" style=\"width:843px;height:562px\" title=\"Koliko kalorija imaju ora\u0161asti plodovi i kako ih upotrebljavati u kuhanju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-pistacije\">2. Pistacije<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/pistacije-gymbeam.html\" class=\"ek-link\">Pistacije<\/a><\/span> su poznate po svom zdravom udjelu masti u obliku nezasi\u0107enih masnih kiselina, bakra, vitamina B6 i B1. Od ostalih ora\u0161astih plodova razlikuju se po <strong>ve\u0107em udjelu aminokiselina<\/strong>. Tako\u0111er imaju pristojnu razinu <strong>antioksidansa<\/strong> i pozitivan u\u010dinak na razinu kolesterola. <span style=\"color: #ff6600\">[21-22]&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>Koja je prosje\u010dna nutritivna vrijednost 100 g pistacija?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>564 kcal, 29 g ugljikohidrata, 21 g proteina, 43 g masti<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti pistacije u prehranu?<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/pistacije-hr\/\" class=\"ek-link\">Pistacije<\/a> imaju izvrstan okus same po sebi, kao dio slastica, salata ili zobene ka\u0161e, \u010dak i u obliku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/maslac-od-pistacija-gymbeam.html\" class=\"ek-link\">maslaca od pistacija<\/a><\/strong><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"3-indijski-orascici\">3. Indijski ora\u0161\u010di\u0107i<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" class=\"ek-link\">Indijski ora\u0161\u010di\u0107i<\/a><\/span> isti\u010du se ukusnim okusom, ali i sadr\u017eajem bakra, magnezija, mangana, fosfora ili \u017eeljeza. Oni su <strong>bogati nezasi\u0107enim masno\u0107ama<\/strong> koje mogu smanjiti rizik od sr\u010danih bolesti. Njihov sastav tako\u0111er uklju\u010duje va\u017ene antioksidanse.&nbsp; <span style=\"color: #ff6600\">[23]&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>Koja je prosje\u010dna nutritivna vrijednost 100 g indijskih ora\u0161\u010di\u0107a?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>553 kcal, 30 g ugljikohidrata, 18 g proteina, 44 g masti<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti indijski orah u prehranu?<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/indijski-orascic-hr\/\" class=\"ek-link\">Indijski ora\u0161\u010di\u0107i<\/a> izvrsnog su okusa sami po sebi, kao dio slastica, salata ili ka\u0161a. Njima tako\u0111er mo\u017eete za\u010diniti ukusni umak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, uz gore spomenute ora\u0161aste plodove, svakako vrijedi spomenuti i <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/ljesnjaci-gymbeam.html\" class=\"ek-link\">lje\u0161njake<\/a><\/span><\/strong> <strong>i<\/strong> <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\" class=\"ek-link\">orahe<\/a><\/strong><\/span>, koji se tako\u0111er mogu pohvaliti visokim sadr\u017eajem korisnih tvari i finim okusom.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-1124x843.jpg\" alt=\"Koji ora\u0161asti plodovi imaju najvi\u0161e proteina?\" class=\"wp-image-234886\" style=\"width:843px;height:632px\" title=\"Koji ora\u0161asti plodovi imaju najvi\u0161e proteina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"sjemenke\"><span class=\"ez-toc-section\" id=\"Sjemenke\"><\/span>Sjemenke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razne vrste sjemenki nalaze se me\u0111u <strong>namirnicama krcatima hranjivim tvarima<\/strong>, koje se savr\u0161eno krijum\u010dare u gotovo svaki obrok. Kao rezultat toga, obi\u010dno nadopunjuju potrebne mikronutrijente, ali i proteine, zdrave masti i vlakna.<\/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=\"1-sjeme-konoplje\">1. Sjeme konoplje<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/bio-oljustene-sjemenke-konoplje-wolfberry.html\" class=\"ek-link\">Sjemenke konoplje<\/a> isti\u010du se <strong>blagim ora\u0161astim okusom<\/strong> i izvrsnim sastavom. Uz bjelan\u010devine, sadr\u017ee puno vitamina E, fosfora, kalija, magnezija, sumpora, kalcija i \u017eeljeza. Poma\u017eu <strong>smanjiti rizik od sr\u010danih bolesti<\/strong> <strong>i PMS<\/strong>, uglavnom zbog sadr\u017eaja gama-linolenske kiseline, koja smanjuje u\u010dinke prolaktina koji uzrokuje PMS. Tako\u0111er dobro djeluju na one koji imaju probavne probleme. <span style=\"color: #ff6600\">[24-25]&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>Koja je prosje\u010dna nutritivna vrijednost 100 g sjemenki konoplje?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>600 kcal, 5 g ugljikohidrata, 31 g proteina, 48 g masti, 8 g vlakana<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti sjemenke konoplje u prehranu?<\/strong><\/p>\n\n\n\n<p>Zahvaljuju\u0107i ora\u0161astom okusu, savr\u0161eno odgovaraju i <strong>slatkim i slanim jelima<\/strong>. Mo\u017eete ih dodati u ka\u0161u, jogurt, kremu ili salatu.<\/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=\"2-chia-sjemenke\">2. Chia sjemenke<\/h3>\n\n\n\n<p>Popularnost <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" class=\"ek-link\">chia sjemenki<\/a><\/span> pove\u0107ala se posljednjih godina. Neki bi mogli pomisliti da su one novost, ali upravo je suprotno. Chia sjemenke ve\u0107 su bile na aste\u010dkom i majanskom jelovniku. Isti\u010du se svojim <strong>sadr\u017eajem kalcija, mangana, magnezija ili fosfora i pune su antioksidansa i omega-3 masnih kiselina. <\/strong> Opet, mogu pozitivno utjecati na razinu kolesterola i \u0161e\u0107era u krvi. <span style=\"color: #ff6600\">[26-29]&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>Koja je prosje\u010dna nutritivna vrijednost 100 g chia sjemenki?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>486 kcal, 35 g ugljikohidrata, 19 g proteina, 31 g masti, 35 g vlakana<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti chia sjemenke u prehranu?<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/chia-hr\/\" class=\"ek-link\">Chia sjemenke<\/a> mo\u017eete posipati po salati, zobenoj ka\u0161i, umije\u0161ati u umake i druge smjese ili napraviti ukusni <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/puding-hr\/\" class=\"ek-link\">puding<\/a> od chije. Me\u0111u veganima se te sjemenke \u010desto upotrebljavaju kao <strong>zamjena za jaja<\/strong>. Kad se pomije\u0161aju s vodom, tvore gel koji svojom konzistencijom izvrsno zamjenjuje jaje u receptima.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-1124x749.jpg\" alt=\"Od chia sjemenki mo\u017eete napraviti shakeove, puding ili ih upotrebljavati kao zamjenu za jaja\" class=\"wp-image-234901\" style=\"width:843px;height:562px\" title=\"Od chia sjemenki mo\u017eete napraviti shakeove, puding ili ih upotrebljavati kao zamjenu za jaja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"3-sjemenke-bundeve\">3. Sjemenke bundeve<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" class=\"ek-link\">Sjemenke bundeve<\/a><\/span> imaju visoku razinu <strong>fosfora, mangana,<\/strong> <strong>magnezija, \u017eeljeza, cinka ili bakra<\/strong> uz proteine, zdrave masti i vlakna. Bogate su antioksidansima i mogu utjecati na smanjenje rizika od razvoja raka plu\u0107a, dojke, \u017eeluca ili debelog crijeva. Osim toga, poma\u017eu u pobolj\u0161anju <strong>zdravlja<\/strong> <strong>prostate i mjehura<\/strong>. <span style=\"color: #ff6600\">[30-32]&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>Koja je prosje\u010dna nutritivna vrijednost 100 g sjemenki bundeve?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>559 kcal, 11 g ugljikohidrata, 30 g proteina, 49 g masti, 6 g vlakana<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti sjemenke bundeve u prehranu?<\/strong><\/p>\n\n\n\n<p>Sjemenke bundeve savr\u0161eno se isti\u010du u bilo kojoj salati od povr\u0107a ili zobenoj ka\u0161i. Ako sami pe\u010dete kruh ili peciva, <strong>poku\u0161ajte posuti<\/strong> <strong>sjemenke bundeve po vrhu<\/strong>. Otkrit \u0107ete da vam se svi\u0111a njihov ukus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U toj kategoriji vrijedi spomenuti <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-smedeg-lana-vanavita.html\" class=\"ek-link\">sjemenke lana<\/a><\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-suncokreta-vanavita.html\" class=\"ek-link\">suncokreta<\/a><\/span>, koje su tako\u0111er zanimljive sa svojim sadr\u017eajem bjelan\u010devina i ostalih hranjivih sastojaka.<\/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 is-style-default\" id=\"pseudo-proteini-i-drugi-izvori\"><span class=\"ez-toc-section\" id=\"Pseudo-proteini_i_drugi_izvori\"><\/span>Pseudo-proteini i drugi izvori<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U ovu smo kategoriju uvrstili <strong>pseudo-\u017eitarice bez glutena<\/strong>, koje osim ugljikohidrata obiluju i proteinima. Me\u0111utim, moramo spomenuti i <strong>osjetljivi kvasac<\/strong>, koji je jako popularan me\u0111u veganima.<\/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=\"1-kvinoja\">1. Kvinoja<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" class=\"ek-link\">Kvinoja<\/a><\/span> je <strong>pseudo-\u017eitarica bez glutena<\/strong>, koju vjerojatno upotrebljavate prvenstveno kao izvor ugljikohidrata, tako da mo\u017eda niste ni znali da ima <strong>pristojnu koli\u010dinu proteina<\/strong>. U njenom sastavu prona\u0107i \u0107ete i veliku koli\u010dinu zdravih flavonoida zvanih kvercetin i kempferol. Kvinoja <strong>ima nizak<\/strong> <strong>glikemijski indeks i visok sadr\u017eaj magnezija<\/strong>, kalija, cinka i \u017eeljeza. Tako\u0111er se isti\u010de u spektru <strong>esencijalnih aminokiselina<\/strong>. <span style=\"color: #ff6600\">[33]&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>Koja je prosje\u010dna nutritivna vrijednost 100 g kvinoje?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>354 kcal, 64 g ugljikohidrata, 14 g proteina, 6 g masti<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti kvinoju u prehranu?<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kvinoja-hr\/\" class=\"ek-link\">Kvinoja<\/a>, koju ne smijete zaboraviti isprati vodom prije pripreme, upotrebljava se prvenstveno kao dodatak umacima, mesu ili njegovim zamjenama. Me\u0111utim, mo\u017eete je dodati i salatama, <strong>pove\u0107avaju\u0107i njihov sadr\u017eaj proteina i slo\u017eenih ugljikohidrata<\/strong>. Izvrsnog je okusa i u raznim pljeskavicama od povr\u0107a, kod kojih tako\u0111er poma\u017ee u stvaranju optimalne konzistencije.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-1124x749.jpg\" alt=\"Koliko kalorija ima kvinoja i \u0161to se s njom mo\u017ee kuhati?\" class=\"wp-image-234915\" style=\"width:843px;height:562px\" title=\"Koliko kalorija ima kvinoja i \u0161to se s njom mo\u017ee kuhati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-amarant-scir\">2. Amarant (\u0161\u0107ir)<\/h3>\n\n\n\n<p>Amarant tako\u0111er mo\u017eemo klasificirati kao <strong>pseudo-\u017eitaricu bez glutena<\/strong> s pozitivnim u\u010dinkom na na\u0161e zdravlje. Sadr\u017ei puno mangana, magnezija, fosfora i \u017eeljeza. Tako\u0111er se isti\u010de u zastupljenosti esencijalnih aminokiselina. U tijelu mo\u017ee pomo\u0107i kod smanjenja upale i razine kolesterola. <span style=\"color: #ff6600\">&nbsp;[34-36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koja je prosje\u010dna nutritivna vrijednost 100 g sirovog amaranta?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>371 kcal, 65 g ugljikohidrata, 14 g proteina, 7 g masti<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti amarant u prehranu?<\/strong><\/p>\n\n\n\n<p>Amarant, poput kvinoje, mo\u017ee se upotrebljavati kao <strong>prilog<\/strong>, u salatama ili drugim mje\u0161avinama. Od nje mo\u017eete napraviti i ka\u0161u ili zgusnuti juhu ili umak.<\/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=\"3-osjetljivi-kvasac\">3. Osjetljivi kvasac<\/h3>\n\n\n\n<p>Osjetljivi kvasci <strong>bezglutenski su neaktivni kvasci u obliku<\/strong> <strong>malih pahuljica<\/strong>, koji svojim okusom i mirisom podsje\u0107aju na parmezan. Osim proteina, <strong>imaju visok udio aminokiselina i ostalih<\/strong> <strong>hranjivih sastojaka<\/strong>. Kvasac se op\u0107enito smatra velikim izvorom vitamina B.<span style=\"color: #ff6600\"> [37]&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>Koja je prosje\u010dna nutritivna vrijednost 100 g osjetljivog kvasca?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>327 kcal, 9 g ugljikohidrata, 49 g proteina, 5 g masti, 27 g vlakana<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako uvrstiti osjetljivi kvasac u prehranu?<\/strong><\/p>\n\n\n\n<p>Zbog sli\u010dnosti sa sirom, savr\u0161en je za tjesteninu, umake, juhe, namaze ili kao za\u010din za salatu. U kombinaciji sa zdrobljenim tofuom, <strong>ima okus sli\u010dan kajgani<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/jFufFbzME5sSRW87prHwlQbWMkm_CdX9gI12GYTyMdIV5SQvUzx3z7OpYwtjHx9kkCmjHz2lp5U4AVK9jrvOJ856ADPPtP6j05pwfoGLq12SLkklD9I45Zsb1M7KUieASx7RQJ6e\" alt=\"Koji je veganski protein najbolji?\" title=\"Koji je veganski protein najbolji?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\" id=\"veganski-proteini\"><span class=\"ez-toc-section\" id=\"Veganski_proteini\"><\/span>Veganski proteini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U zadnjoj kategoriji usredoto\u010dit \u0107emo se na dodatke prehrani, koji mogu uvelike olak\u0161ati unos biljnih proteina, a to su <a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" class=\"ek-link\"><strong>biljni<\/strong> <strong>proteini<\/strong><\/a><strong> i njihovi proizvodi<\/strong>. Budu\u0107i da biljnim proteinima iz jednog izvora op\u0107enito nedostaje barem jedna esencijalna aminokiselina, po\u017eeljno je odabrati one koji se sastoje od <strong>kombinacije nekoliko izvora<\/strong>. Primjer je <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" class=\"ek-link\">BIO Vegan Protein<\/a>,<\/span><\/strong> koji se sastoji od <strong>proteina gra\u0161ka, ri\u017ee i konoplje<\/strong>. Me\u0111utim, iznimka mo\u017ee biti sojin protein, koji je najsli\u010dniji \u017eivotinjskim proteinima po svojoj zastupljenosti pojedinih aminokiselina.<\/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=\"medu-najpoznatije-vrste-biljnih-proteina-ubrajamo\">Me\u0111u najpoznatije vrste biljnih proteina ubrajamo:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/bio-pea-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein gra\u0161ka<\/a><\/li>\n\n\n\n<li><span style=\"color: #ff6600\">protein<\/span><a href=\"https:\/\/gymbeam.hr\/protein-konoplje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;konoplje<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein ri\u017ee<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sojin protein<\/a><\/li>\n\n\n\n<li>protein chije<\/li>\n\n\n\n<li>protein bundeve<\/li>\n<\/ul>\n\n\n\n<p><strong>Kako uvrstiti proteine u prehranu?<\/strong><\/p>\n\n\n\n<p>Trebate ih samo pomije\u0161ati s vodom, mlijekom (vegani s povr\u0107em) i jednostavno popiti. Me\u0111utim, mogu se dodati u bilo kojem trenutku u <strong>smoothieje, slastice, ka\u0161e ili jogurte za pove\u0107anje<\/strong> <strong>sadr\u017eaja proteina<\/strong>. Ako ih uklju\u010dite nakon treninga, tako\u0111er <strong>ubrzavate proces regeneracije<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, osim proteina, mo\u017eete u\u017eivati i u drugim proizvodima poput <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-bar-vanavita.html\" class=\"ek-link\">veganskih proteinskih plo\u010dica<\/a><\/span> i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/proteinski-chips-gymbeam.html\" class=\"ek-link\">proteinskog \u010dipsa<\/a><\/span>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"sto-smo-naucili\"><span class=\"ez-toc-section\" id=\"Sto_smo_naucili\"><\/span>\u0160to smo nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoje brojni na\u010dini za unos proteina u tijelo iz biljnih izvora. Zato vam nitko ne mo\u017ee re\u0107i da je dosadno biti vegetarijanac ili vegan. Ako zbog bilo kojeg razloga odaberete biljnu prehranu, poku\u0161ajte je <strong>u\u010diniti \u0161to raznolikijom i pokriti unos<\/strong> <strong>svih va\u017enih vitamina i minerala<\/strong>. Nije samo veganima problemati\u010dno imati dovoljno <strong>vitamina B12<\/strong>, zato treba razmotriti dodatke prema potrebi. Me\u0111utim, ako jedete dobru hranu i pazite na sve makronutrijente i mikronutrijente , vjerojatno <strong>mo\u017eete<\/strong> <strong>bez \u017eivotinjskih proizvoda<\/strong>. \u0160tovi\u0161e, tada \u0107ete \u017eivjeti s pozitivnim osje\u0107ajem da spa\u0161avate \u017eivotinje i na\u0161 planet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako jo\u0161 ne mo\u017eete zamisliti \u017eivot bez \u017eivotinjskih proizvoda, barem ih poku\u0161ajte <strong>povremeno zamijeniti biljnima<\/strong>. Vidjet \u0107ete da \u0107e vam se svidjeti nove mogu\u0107nosti koje nude ti sastojci. Na primjer, nadahnite se me\u0111unarodnom kampanjom Meat Free Monday i budite bez mesa ponedjeljkom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako stojite s unosom proteina \u2013 <strong>crpite ih prvenstveno iz biljnih izvora ili temeljite prehranu na mesu,<\/strong> jajima i mlije\u010dnim proizvodima? Podijelite svoje mi\u0161ljenje s nama u komentarima, a mo\u017eete i ubaciti savjete o svojim omiljenim biljnim izvorima proteina.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Izvori biljnih proteina odli\u010dan su na\u010din za spas \u017eivota \u017eivotinja i na\u0161eg planeta. \u010cak i za mesojede, mogu biti izvrstan dodatak jelovniku. U dana\u0161njem \u010dlanku predstavljamo najbolje izvore biljnih proteina i njihov sadr\u017eaj makronutrijenata.<\/p>\n","protected":false},"author":100,"featured_media":234951,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7172,6992,6272,7526],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-255277","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-kvinoja-hr","9":"tag-orasasti-plodovi-hr","10":"tag-proteini-hr","11":"tag-vegan-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>Koji su najbolji izvori biljnih proteina i za\u0161to ih uklju\u010diti u svoju prehranu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koji su najbolji izvori biljnih proteina i za\u0161to ih jesti? 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