{"id":294848,"date":"2021-09-26T14:50:00","date_gmt":"2021-09-26T12:50:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=294848"},"modified":"2022-10-10T12:56:38","modified_gmt":"2022-10-10T10:56:38","slug":"sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/","title":{"rendered":"Sadje: Koliko kalorij ter katere vitamine in minerale vsebuje?"},"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\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/#Kaj_vsebuje_sadje\" title=\"Kaj vsebuje sadje?\">Kaj vsebuje sadje?<\/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\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/#Kaksne_koristi_ima_redno_uzivanje_sadja\" title=\"Kak\u0161ne koristi ima redno u\u017eivanje sadja?\">Kak\u0161ne koristi ima redno u\u017eivanje sadja?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/#Koliko_sadja_bi_morali_zauziti\" title=\"Koliko sadja bi morali zau\u017eiti?\">Koliko sadja bi morali zau\u017eiti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/#Vsebnost_vitaminov_in_mineralov_v_sadju\" title=\"Vsebnost vitaminov in mineralov v sadju\">Vsebnost vitaminov in mineralov v sadju<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/#1_Jabolko\" title=\"1. Jabolko\">1. Jabolko<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/#2_Hruska\" title=\"2. Hru\u0161ka\">2. Hru\u0161ka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/#3_Banana\" title=\"3. Banana\">3. Banana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/#4_Jagodicje\" title=\"4. Jagodi\u010dje\">4. Jagodi\u010dje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/#5_Peckovite_ovoce_peckoviny\" title=\"5. Peckovit\u00e9 ovoce (peckoviny)\">5. Peckovit\u00e9 ovoce (peckoviny)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/#Izhodiscno_sporocilo\" title=\"Izhodi\u0161\u010dno sporo\u010dilo\">Izhodi\u0161\u010dno sporo\u010dilo<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U\u017eivanje sadja je nedvomno koristno za zdravje. Vsak kos sadja je poln pomembnih vitaminov, mineralov in antioksidantov, kar je glavni razlog, da je sadje osnovni del zdrave prehrane ljudi vseh starosti, od odraslih do dojen\u010dkov. Spomnite se svojih \u0161olskih dni: v \u0161katli za malico ste nedvomno na\u0161li <strong>banano, mandarino ali nekaj jabol\u010dnih rezin<\/strong>. Va\u0161i star\u0161i so vedeli, kaj po\u010dnejo. Ko postanete starej\u0161i, vas bo morda zanimalo, kak\u0161na hranila vsebuje vse to sadje. Prav o tem bomo govorili v dana\u0161njem \u010dlanku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_vsebuje_sadje\"><\/span>Kaj vsebuje sadje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee omenili, je sadje izjemen vir <a href=\"https:\/\/gymbeam.si\/blog\/ali-sta-sveze-sadje-in-zelenjava-bolj-zdrava-od-zamrznjenega-ali-konzerviranega\/\" target=\"_blank\" aria-label=\"razli\u010dnih vitaminov in mineralov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">razli\u010dnih <strong>vitaminov in mineralov<\/strong><\/a>, od katerih ima vsak nepogre\u0161ljivo vlogo v va\u0161em telesu. Poleg tega je znano, da sadje vsebuje veliko <strong>antioksidantov<\/strong>, ki pomagajo v boju proti oksidativnemu stresu in prostim radikalom v telesu. A to \u0161e ni vse. Sadje je obi\u010dajno bogato s <strong>prehranskimi vlakninami<\/strong>, ki imajo klju\u010dno vlogo pri pravilnem delovanju na\u0161ega \u010drevesja in pravzaprav celotnega prebavnega sistema. Vlaknine so nepogre\u0161ljive tudi za zdravje na\u0161ega mikrobioma. Prispevajo k razmno\u017eevanju koristnih bakterij, ki pa prispevajo k splo\u0161nemu zdravju va\u0161ega telesa. &nbsp;Dobra skrb za va\u0161 mikrobiom vas bo nagradila z <strong>la\u017ejim huj\u0161anjem, bolj\u0161im imunskim sistemom, manj hudimi alergijskimi reakcijami, bolj\u0161im du\u0161evnim zdravjem in <\/strong>pomo\u010djo pri izogibanju \u010drevesnim vnetjem.&nbsp; <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega ne smemo pozabiti na <strong>sadni sladkor, ki je odli\u010den vir energije<\/strong>. In od kod sadje dobi svojo so\u010dnost? Seveda iz vode. Jagode, na primer, so sestavljene iz 90 % vode. To pomeni, da lahko z u\u017eivanjem sadja izbolj\u0161ate pitni re\u017eim in tako prispevate k optimalni <a href=\"https:\/\/gymbeam.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/\" target=\"_blank\" aria-label=\"hidraciji telesa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hidraciji telesa<\/a>. Poleg tega ima sadje <strong>nizek do srednji glikemi\u010dni indeks<\/strong> (zaradi visoke vsebnosti vlaknin, ki upo\u010dasnjujejo absorpcijo hranil), zato se sadnega sladkorja ne bojijo niti tisti, ki trpijo za sladkorno boleznijo. To pomeni, da je lahko sadje po posvetu z zdravnikom del zdrave prehrane tudi za ljudi, ki trpijo za to precej resno boleznijo. <span style=\"color: #ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksne_koristi_ima_redno_uzivanje_sadja\"><\/span>Kak\u0161ne koristi ima redno u\u017eivanje sadja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav je u\u017eivanje sadja zelo koristno za va\u0161e zdravje, ne pri\u010dakujte, da boste po zau\u017eitju jabolka postali nesmrtni superjunak. \u010ce pa boste sadje u\u017eivali redno, boste nedvomno za\u010deli opa\u017eati njegove koristi za zdravje svojega telesa.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Redno u\u017eivanje sadja ima lahko \u0161tevilne pozitivne u\u010dinke:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>izbolj\u0161anje prebave<\/li><li>zmanj\u0161ano tveganje za razvoj kroni\u010dnih bolezni<\/li><li>zmanj\u0161ano tveganje za nastanek kardiovaskularnih bolezni<\/li><li>zmanj\u0161ano tveganje za razvoj astme ali sladkorne bolezni<\/li><li>zmanj\u0161ano tveganje za nastanek razli\u010dnih vrst raka<\/li><li>sadje zlahka pote\u0161i lakoto<\/li><li>pripomore k huj\u0161anju<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1292490319-1124x751.jpg\" alt=\"Kak\u0161ne koristi ima redno u\u017eivanje sadja?\" class=\"wp-image-292401\" width=\"843\" height=\"563\" title=\"Kak\u0161ne koristi ima redno u\u017eivanje sadja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1292490319-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1292490319-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1292490319-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1292490319-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_sadja_bi_morali_zauziti\"><\/span>Koliko sadja bi morali zau\u017eiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017delite vedeti, koliko sadja bi morali pojesti? Splo\u0161ne zdravstvene smernice priporo\u010dajo u\u017eivanje pribli\u017eno <strong>400 g zelenjave in 200 g sadja na dan<\/strong>. \u010ce pojeste dva povpre\u010dno velika kosa sadja na dan, boste to kvoto zlahka dosegli. Rezultati obse\u017enih raziskav ka\u017eejo, da bi morali, \u010de \u017eelimo z u\u017eivanjem sadja in zelenjave pridobiti najve\u010d koristi za zdravje, zau\u017eiti skupaj <strong>do 800 g na dan<\/strong>. Toliko sadja in zelenjave v prehrani je povezano z u\u010dinkovitim prepre\u010devanjem bolezni srca in o\u017eilja. Kot vemo, so ta bolezenska stanja pogosta pri ljudeh z debelostjo in prekomerno telesno te\u017eo. To pomeni, da se ne smete bati jesti sadja, tudi \u010de imate \u017ee nekaj odve\u010dnih kilogramov. <span class=\"tadv-color\" style=\"color: #ff6600\">[6] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Brez te\u017eav si lahko privo\u0161\u010dite ve\u010d kot le dva kosa na dan, \u0161e posebej \u010de ste aktivni \u0161portnik. U\u017eivanja sadja se ne smete izogibati, tudi \u010de posku\u0161ate shuj\u0161ati. \u010ceprav je res, da sadje vsebuje dozo enostavnih sladkorjev, vsebuje tudi \u0161tevilne <strong>fitokemikalije, ki imajo lahko shuj\u0161evalne lastnosti<\/strong>. <strong style=\"text-align: inherit\">&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[6] [11]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S sadjem lahko obogatite svoje obroke na ne\u0161teto na\u010dinov. Na primer, pretla\u010dene <strong>banane<\/strong> so idealne za sladkanje <a href=\"https:\/\/gymbeam.si\/protein-porridge-1000g-gymbeam.html\" target=\"_blank\" aria-label=\"ka\u0161e za zajtrk (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161e za zajtrk<\/a> in se odli\u010dno kombinirajo z <strong><a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\"ara\u0161idovim maslom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idovim maslom<\/a><\/strong>. Ni\u010d ni tako preprostega in zadovoljujo\u010dega, kot je ugrizniti v sve\u017ee jabolko ali hru\u0161ko, da pre\u017eenete lakoto med napornim dnevom. \u010ce ju nare\u017eete na rezine in dodate v skodelico jogurta z beljakovinami ter nekaj <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\"ore\u0161\u010dkov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dkov<\/a>, si lahko pripravite uravnote\u017een in nasiten prigrizek z dobrim odmerkom vseh makronutrientov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda se spra\u0161ujete, kateri del dneva je najprimernej\u0161i za u\u017eivanje sadja. Odgovor je zelo preprost: <strong>kadarkoli<\/strong>. \u010ceprav je sadje hiter vir energije, to \u0161e ne pomeni, da se ta takoj shrani kot ma\u0161\u010doba, razen \u010de se takoj odpravite v fitnes. Tisto, kar odlo\u010da o tem, ali boste pridobili ali izgubili te\u017eo, je va\u0161e splo\u0161no kalori\u010dno ravnovesje. \u010ce ste v kalori\u010dnem prese\u017eku, se bo prese\u017eek zau\u017eite energije shranil kot ma\u0161\u010doba, ne glede na to, ali izvira iz sadja, ri\u017ea, mesa ali zelenjave. To pomeni, da vam ni treba skrbeti za u\u017eivanje sadja tudi pozno popoldne ali zve\u010der.&nbsp; Ni treba biti strokovnjak za prehrano, da bi vedeli, da je pomaran\u010da vedno bolj\u0161a od vre\u010dke \u010dipsa, ne glede na \u010das dneva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali verjamete, da vam ob popoldanskem u\u017eivanju sadja raste trebuh? \u010ce je tako, boste morda \u017eeleli raziskati druge mite v na\u0161em \u010dlanku, posve\u010denem tej temi: <a href=\"https:\/\/gymbeam.si\/blog\/miti-in-dejstva-o-sadju-ali-razstruplja-in-ali-ga-lahko-jeste-popoldne-in-zvecer-med-hujsanjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Miti in dejstva o sadju: Ali razstruplja&nbsp; in ali ga lahko jeste popoldne in zve\u010der med huj\u0161anjem?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1069996668-1124x749.jpg\" alt=\"Koliko sadja bi morali zau\u017eiti?\" class=\"wp-image-292415\" width=\"843\" height=\"562\" title=\"Koliko sadja bi morali zau\u017eiti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1069996668-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1069996668-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1069996668-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1069996668-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"28763,61396,105724,105880,106249,107569\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vsebnost_vitaminov_in_mineralov_v_sadju\"><\/span>Vsebnost vitaminov in mineralov v sadju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj pa si poglejmo, zaradi \u010desa smo tukaj: koli\u010dine <strong>kalorij, makrohranil, vitaminov in mineralov v razli\u010dnih vrstah sadja<\/strong>. Pri vsakem sadju bomo navedli le tiste minerale in vitamine, ki so pomembni z vidika priporo\u010denega dnevnega odmerka.&nbsp;<strong>Vse tukaj navedene vrednosti so povpre\u010dne in zato slu\u017eijo le kot okvirna navodila<\/strong>. Razli\u010dne vrste dolo\u010dene skupine sadja imajo lahko razli\u010dne vrednosti, kar je odvisno tudi od tega, kako zrelo je dolo\u010deno sadje.<\/p>\n\n\n\n<p>Ne bomo izpustili niti omembe koristi za zdravje in nasvetov za pripravo okusnih dobrot iz tega sadja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Jabolko\"><\/span>1. Jabolko<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>&#8220;Jabolko na dan od\u017eene zdravnika stran&#8221; je kli\u0161e, ki ste ga sli\u0161ali \u017ee velikokrat. \u010ce se \u017eelite prepri\u010dati, u\u017eivanje jabolk ne bo zagotovilo, da nikoli ve\u010d ne boste imeli zdravstvenih te\u017eav. Vendar je v jabolku toliko zdravih snovi, da je v resnici nekak\u0161en <strong>obrambni \u0161\u010dit za va\u0161e zdravje.<\/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<h3 class=\"wp-block-heading\">Hranilne vrednosti na 100 g jabolk<\/h3>\n\n\n\n<p><strong>Energija:<\/strong> 53 kcal<\/p>\n\n\n\n<p><strong>Ogljikovi hidrati: <\/strong>11,4 g<\/p>\n\n\n\n<p>od tega sladkorji: 10,4 g<\/p>\n\n\n\n<p><strong>Beljakovine:<\/strong> 0,3 g<\/p>\n\n\n\n<p><strong>Ma\u0161\u010dobe: <\/strong>0,2 g<\/p>\n\n\n\n<p><strong>Prehranske vlaknine:<\/strong> 2,4 g<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Vitamini v 100 g jabolk<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.si\/liposomski-vitamin-c-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin C<\/a>: 4,6 mg<\/li><li><a href=\"https:\/\/gymbeam.si\/vitamin-k2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin K<\/a>: 2,2 mcg<\/li><li>v sledovih: vitamin B6, vitamin B2, vitamin A, vitamin E, vitamin B1, vitamin B3, vitamin B9, vitamin B5<\/li><\/ul>\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\">Minerali v 100 g jabolk<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalij<\/a>: 107 mg<\/li><li><a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij<\/a>: 5 mg<\/li><li>v sledovih: baker, mangan, kalcij, fosfor in <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/zelezo-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eelezo<\/a> <span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zakaj so jabolka dobra za nas?<\/h3>\n\n\n\n<p>Poleg slastnega okusa jabolka odlikuje visoka <strong>vsebnost antioksidantov<\/strong>, ki pomagajo \u0161\u010dititi telesne celice pred oksidativnim stresom. Z dovolj velikim vnosom antioksidantov se lahko <strong>izognete kroni\u010dnim boleznim<\/strong> in celo prepre\u010dite prezgodnje staranje telesnih celic. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u201313]<\/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 jabolk je povezano z <strong>manj\u0161im tveganjem za nastanek bolezni srca<\/strong>. To je poleg prisotnih mikrohranil morda posledica visoke vsebnosti zdravih <a href=\"https:\/\/gymbeam.si\/jabolcne-vlaknine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranskih vlaknin<\/a>, ki so klju\u010dnega pomena za \u010drevesni mikrobiom. Kot smo \u017ee omenili, lahko ta vpliva na va\u0161o <strong>sposobnost huj\u0161anja, imunski sistem in tudi du\u0161evno po\u010dutje<\/strong>. Nekatere \u0161tudije tudi ka\u017eejo, da lahko vsakodnevno u\u017eivanje celega povpre\u010dno velikega (166 g) jabolka pomaga prepre\u010devati razvoj raka. To velja zlasti za raka ustne votline in \u017erela, po\u017eiralnika, \u010drevesja in grla, pa tudi za raka dojk ali jaj\u010dnikov. <span style=\"color: #ff6600\" class=\"tadv-color\">[12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druge koristi jabolk za zdravje so povezane z visoko vsebnostjo vitaminov in mineralov. Najve\u010dji ponos vseh jabolk je izjemna vsebnost <strong>vitamina C,<\/strong> ki prispeva k <strong>pravilnemu delovanju imunosti, \u017eiv\u010dnega sistema in du\u0161evnih funkcij<\/strong>. Poleg tega je nujno potreben za na\u0161 mi\u0161i\u010dno-skeletni sistem &#8211; brez vitamina C se v telesu ne bi mogel tvoriti kolagen, nepogre\u0161ljiv del vseh vezivnih tkiv. Jabolko vsebuje tudi <strong>magnezij, ki pomaga zmanj\u0161evati utrujenost in iz\u010drpanost<\/strong>, ter <strong>vitamin K<\/strong>, ki vpliva na pravilno <strong>strjevanje krvi<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zlasti \u0161portniki bodo zagotovo cenili bogato <strong>vsebnost kalija in magnezija<\/strong>. Ti minerali prispevajo k pravilnemu delovanju mi\u0161ic in \u017eiv\u010dnega sistema. Zato ni presenetljivo, da sta ta minerala priljubljena med tistimi, ki \u017eelijo <strong>zmanj\u0161ati tveganje za <a href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/\" target=\"_blank\" aria-label=\"mi\u0161i\u010dne kr\u010de. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mi\u0161i\u010dne kr\u010de.<\/a><\/strong>&nbsp;Vendar pa jabolka ne vsebujejo tako velikega nabora teh snovi kot specializirana prehranska dopolnila. Kljub temu lahko z njihovim u\u017eivanjem znatno pove\u010damo vnos.<\/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\">Kaj vse lahko pripravimo iz jabolk?<\/h3>\n\n\n\n<p>Seveda obstaja ve\u010d kot le ena vrsta jabolk. Verjetno je tudi v va\u0161i lokalni trgovini na voljo razmeroma \u0161irok izbor jabolk, ki se razlikujejo po okusu in teksturi ter zdravstvenih lastnostih in hranilnih snoveh. <strong>Gala<\/strong> jabolka so na primer zelo sladka in primerna za neposredno u\u017eivanje ali pripravo sadnih kozarcev. Bolj kisla jabolka <strong>Granny Smiths<\/strong> so idealna za peko. Jabolka <strong>Golden Delicious<\/strong> pa se pona\u0161ajo s posebno bogatim okusom in skoraj kremno konsistenco. Kako boste uporabili vso to raznolikost, je seveda odvisno od vas. Za nekaj dodatnega navdiha bomo dodali nekaj odli\u010dnih receptov z uporabo jabolk. <span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\">Preizkusite te recepte z jabolkami<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mehka-jabolcna-pita-z-vonjem-po-cimetu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Mehka jabol\u010dna pita s pridihom cimeta<\/a> &nbsp;<\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-okusne-in-puhaste-palacinke-na-tri-nacine\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Jabol\u010dne pala\u010dinke<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cez-noc-fermentirani-ovseni-kosmici-z-orescki-in-sadjem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010cez no\u010d fermentirani kosmi\u010di s sadjem in ore\u0161\u010dki<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-socna-pita-z-jabolki-in-makom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">So\u010dna pita z jabolki in makom<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsena-torta-z-jabolki-in-arasidovim-maslom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovsena torta z jabolki in ara\u0161idovim maslom<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1295691658-1124x750.jpg\" alt=\"Kaj vse lahko pripravite iz jabolk?\" class=\"wp-image-292430\" width=\"843\" height=\"563\" title=\"Kaj vse lahko pripravite iz jabolk?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1295691658-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1295691658-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1295691658-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1295691658-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Hruska\"><\/span>2. Hru\u0161ka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hru\u0161ke rodijo sade\u017ee, ki so priljubljeni zaradi <strong>sladke pulpe<\/strong>. Glede na sorto se lahko \u010das obiranja in skladi\u0161\u010denja precej razlikuje. Hru\u0161ke so pogosto sestavni del \u0161tevilnih zdravih tort in drugih sladic. Ljubitelji bo\u017ei\u010da bodo nedvomno prepoznali karamelizirane hru\u0161ke, ki se prodajajo na zimskih tr\u017enicah, kot nepogre\u0161ljiv del prazni\u010dnega vzdu\u0161ja.<\/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<h3 class=\"wp-block-heading\">Hranilne vrednosti na 100 g hru\u0161k<\/h3>\n\n\n\n<p><strong>Energijska vrednost: <\/strong>58,3 kcal<\/p>\n\n\n\n<p><strong>Ogljikovi hidrati:<\/strong> 12,4 g<\/p>\n\n\n\n<p>od tega sladkorji: 9,8 g&nbsp;<\/p>\n\n\n\n<p><strong>Beljakovine:<\/strong> 0,4 g<\/p>\n\n\n\n<p><strong>Ma\u0161\u010dobe:<\/strong> 0,1 g<\/p>\n\n\n\n<p><strong>Prehranske vlaknine: <\/strong>3,1 g<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Vitamini v 100 g hru\u0161k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>vitamin C: 4,2 mg&nbsp;&nbsp;<\/li><li>vitamin K: 4,5 mcg&nbsp;&nbsp;&nbsp;<\/li><li>vitamin B9: 7 mcg<\/li><li>v sledovih: vitamin E, vitamin B1, vitamin B2, vitamin B3, vitamin B6<\/li><\/ul>\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\">Minerali v 100 g hru\u0161k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>baker: 0,1 mg<\/li><li>kalij: 119 mg<\/li><li>magnezij: 7 mg<\/li><li>v sledovih: mangan, fosfor, \u017eelezo, kalcij in cink. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zakaj so hru\u0161ke dobre za nas?<\/h3>\n\n\n\n<p>Hru\u0161ke se lahko pohvalijo tudi z <strong>vsebnostjo flavonoidov in antioksidantov, ki telesu pomagajo v boju proti oksidativnemu stresu<\/strong> in morda upo\u010dasnjujejo staranje celic. Antioksidativni u\u010dinki so bili dokazani tudi pri hru\u0161kah, ki so bile shranjene 8 mesecev, kar pomeni, da si lahko v shrambi zlahka ustvarite primerno zalogo. Morda vas bo presenetilo tudi dejstvo, da lahko <strong>hru\u0161ke pozitivno vplivajo na hiperglikemijo in visok krvni tlak, povezana s sladkorno boleznijo tipa 2<\/strong>. Nazadnje, hru\u0161ke se tradicionalno uporabljajo za laj\u0161anje ma\u010dka po naporni no\u010di, pa tudi za laj\u0161anje ka\u0161lja in celo zaprtja. <span class=\"tadv-color\" style=\"color: #ff6600\">[18\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aktivna vloga hru\u0161k pri zdravju \u010drevesja je predvsem posledica visoke vsebnosti prehranskih vlaknin, od katerih je <strong>do 71 % netopnih, preostalih 29 % pa sestavljajo topne vlaknine.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Netopne vlaknine pove\u010dajo svoj volumen v \u010drevesju in pospe\u0161ijo proces prebave. Ta vrsta vlaknin je zelo pomembna za <strong>prepre\u010devanje zaprtja in nerednega blata ter raka na debelem \u010drevesu in danki.<\/strong><\/li><li>Topne vlaknine slu\u017eijo kot prebiotik v \u010drevesju. Prebioti\u010dna masa je hrana za koristne bakterije, ki \u017eivijo v va\u0161em prebavnem traktu. Poleg tega lahko ta vlaknina, ko se pome\u0161a s teko\u010dino, ve\u010dkrat pove\u010da svoj volumen, kar upo\u010dasni praznjenje \u017eelodca in povzro\u010di, da se <strong>po obroku veliko dlje \u010dasa po\u010dutite siti<\/strong>. To je nekaj, kar boste cenili zlasti pri huj\u0161anju.<span class=\"tadv-color\" style=\"color: #ff6600\"> [21]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozitivni u\u010dinki hru\u0161k na telo so povezani tudi z bogastvom vitaminov in mineralov. <strong>Vitamin C<\/strong> na primer pozitivno vpliva na <strong>va\u0161 imunski sistem in proizvodnjo kolagena<\/strong>. Ne smemo pa pozabiti na vlogo bakra, ki vpliva na energijsko presnovo, zdravje vezivnega tkiva, delovanje va\u0161ega \u017eiv\u010dnega sistema in zagotavlja dodatno za\u0161\u010dito pred oksidativnim stresom. \u0160e ve\u010d, zlasti \u017eenske bodo zagotovo cenile <strong>ugodne u\u010dinke bakra na zdravje las in pigmentacijo ko\u017ee<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/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\">Kaj vse lahko pripravimo iz hru\u0161k?<\/h3>\n\n\n\n<p>Hru\u0161ke so podobno kot jabolka v kuhinji izjemno vsestranske. Odli\u010dnega okusa so same po sebi ali zmlete v sok ali smoothie. Z njimi lahko popestrite ovseno ka\u0161o ali jih spe\u010dete v slastno pecivo. Kaj pa okusen hru\u0161kov drobljenec? Naj vam pripravo zdravih sadnih jedi olaj\u0161ajo na\u0161e objave v <a href=\"https:\/\/gymbeam.si\/blog\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">blogu<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1046484894-1124x749.jpg\" alt=\"Kaj lahko pripravimo iz hru\u0161k?\" class=\"wp-image-292444\" width=\"843\" height=\"562\" title=\"Kaj lahko pripravimo iz hru\u0161k?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1046484894-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1046484894-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1046484894-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1046484894-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Banana\"><\/span>3. Banana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdo ne obo\u017euje sladkega okusa banane, ki vsako sladico povzdigne na vi\u0161jo raven? In samo po\u010dakajte &#8211; kmalu boste izvedeli, da banane dejansko vsebujejo bogat odmerek pomembnih mikrohranil.<\/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<h3 class=\"wp-block-heading\">Hranilne vrednosti na 100 g banan<\/h3>\n\n\n\n<p><strong>Energija:<\/strong> 93 kcal<\/p>\n\n\n\n<p><strong>Ogljikovi hidrati:<\/strong> 20,2 g<\/p>\n\n\n\n<p>od tega sladkorji: 12,2 g<\/p>\n\n\n\n<p><strong>Beljakovine:<\/strong> 1,1 g<\/p>\n\n\n\n<p><strong>Ma\u0161\u010dobe: <\/strong>0,3 g<\/p>\n\n\n\n<p><strong>Prehranske vlaknine:<\/strong> 2,6 g<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Vitamini v 100 g banan:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>vitamin B6: 0,4 mg&nbsp;&nbsp;&nbsp;<\/li><li>vitamin C: 8,7 mg&nbsp;&nbsp;&nbsp;&nbsp;<\/li><li>vitamin B9: 20 mcg&nbsp;&nbsp;&nbsp;<\/li><li>vitamin B2: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li><li>v sledovih: vitamin B3, vitamin B5, vitamin B1<\/li><\/ul>\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\">Minerali v 100 g banan:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>mangan: 0,3 mg&nbsp;&nbsp;<\/li><li>kalij: 358 mg&nbsp;&nbsp;&nbsp;<\/li><li>magnezij: 27 mg&nbsp;&nbsp;<\/li><li>baker: 0,1 mg&nbsp;&nbsp;<\/li><li>v sledovih: fosfor, kalcij, \u017eelezo, cink in selen <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zakaj so banane zdrave?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/liofilizirane-banane-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Banane<\/a> vsebujejo \u0161tevilne bioaktivne spojine, kot so <strong>fenoli, karotenoidi, biogeni amini in fitosteroli<\/strong>, ki imajo \u0161tevilne pozitivne u\u010dinke na zdravje va\u0161ega telesa. Zlasti bananina pulpa je bogata s sestavinami z <strong>visokim antioksidativnim potencialom in protitumorskim delovanjem<\/strong>. U\u017eivanje banan lahko pozitivno vpliva tudi na raven holesterola v krvi. Zaradi visoke vsebnosti vlaknin so koristne tudi za va\u0161 prebavni trakt. <span style=\"color: #ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kar zadeva minerale, so banane dobro znane po tem, da so odli\u010den vir <strong><a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalija<\/a><\/strong>. Raziskave ka\u017eejo, da je pove\u010dan vnos tega pomembnega minerala povezan z manj\u0161im tveganjem za sr\u010dno-\u017eilne te\u017eave in mo\u017egansko kap. Poleg tega kalij pozitivno vpliva na \u017eiv\u010dni sistem, delovanje mi\u0161ic in vzdr\u017eevanje normalnega krvnega tlaka. <strong>Mangan<\/strong> pa pomaga \u0161\u010dititi celice pred oksidativnim stresom in izbolj\u0161uje zdravje kosti. In nenazadnje, \u010de \u017eelite okrepiti svoj imunski sistem, boste zagotovo cenili <strong>odmerek vitamina C<\/strong>, ki ga v precej bogatih odmerkih zagotavljajo tudi banane. <span style=\"color: #ff6600\" class=\"tadv-color\">[15] [24]<\/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\">Kaj vse lahko pripravimo iz banan?<\/h3>\n\n\n\n<p>Banana je osnovna sestavina med najbolj\u0161imi nasveti za zdrav zajtrk \u0161tevilnih fitnes vplivne\u017eev, vsi pa vemo, da je prav tako okusna tudi sama po sebi. Preprosto jo nama\u017eite z <a href=\"https:\/\/gymbeam.si\/maslo-iz-indijskih-oresckov-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslom iz indijskih ore\u0161\u010dkov<\/a> in u\u017eivajte v pravi <strong>eksploziji okusov<\/strong>. Seveda pa je enako uporabna tudi pri peki ali pripravi pala\u010dink in \u0161tevilnih drugih sladkih dobrot.<\/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\">Preizkusite te okusne recepte z bananami<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zdrava-nemska-krtova-torta-v-kozarcu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Zdrava krtkova torta<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slonova-solza-iz-cokolade-banane-in-skute\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Slonova solza iz \u010dokolade, banane in skute<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsene-bananine-palacinke\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovsene pala\u010dinke z banano<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept:-obrnjena-bananina-torta-s-kokosom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Obrnjena bananina pita s kokosom<\/a> &nbsp;<\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinski-krofi-z-banano-in-cokoladnim-sirupom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovinski krofi z banano in \u010dokoladnim sirupom<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1311100000-1124x749.jpg\" alt=\"Kaj vse lahko pripravimo iz banan?\" class=\"wp-image-292458\" width=\"843\" height=\"562\" title=\"Kaj vse lahko pripravimo iz banan?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1311100000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1311100000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1311100000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1311100000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Jagodicje\"><\/span>4. Jagodi\u010dje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Veliko jagodi\u010devja lahko naberete na pohodu v gozdu, na vrtu ali na policah lokalnega supermarketa. Jagode so videti odli\u010dno na vrhu va\u0161ih sladic, <strong>so \u0161e bolj\u0161ega okusa<\/strong>, in kar je \u0161e pomembneje, polne so <strong>prehranskih vlaknin in \u0161tevilnih drugih snovi, ki koristijo va\u0161emu zdravju<\/strong>. To je ve\u010d kot dovolj razlogov, da jih vklju\u010dite v svojo prehrano. Katere hranilne snovi torej najdemo v <a href=\"https:\/\/gymbeam.si\/liofilizirane-jagode-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jagodah<\/a>, <a href=\"https:\/\/gymbeam.si\/liofilizirane-maline-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">malinah<\/a> in <a href=\"https:\/\/gymbeam.si\/liofilizirane-borovnice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">borovnicah<\/a>?<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jagode<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Hranilne vrednosti na 100 g jagod<\/h3>\n\n\n\n<p><strong>Energijska vrednost:<\/strong> 32 kcal<\/p>\n\n\n\n<p><strong>Ogljiokvi hidrati:<\/strong> 5,7 g<\/p>\n\n\n\n<p>od tega sladkorji: 4,9 g<\/p>\n\n\n\n<p><strong>Beljakovine:<\/strong> 0,7 g<\/p>\n\n\n\n<p><strong>Ma\u0161\u010dobe:<\/strong> 0,3 g<\/p>\n\n\n\n<p><strong>Prehranske vlaknine:<\/strong> 2 g<\/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\">Vitamini v 100 g jagod<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>vitamin C: 58,8 mg&nbsp;&nbsp;<\/li><li>vitamin B9: 24 mcg&nbsp;&nbsp;<\/li><li>vitamin K: 2,2 mcg&nbsp;&nbsp;&nbsp;<\/li><li>v sledovih: vitamin B6, vitamin B3, vitamin B1, vitamin E, vitamin B2, vitamin B5<\/li><\/ul>\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\">Minerali v 100 g jagod<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>mangan: 0,4 mg<\/li><li>kalij: 153 mg<\/li><li>magnezij: 13 mg<\/li><li>v sledovih: kalcij, \u017eelezo, fosfor in baker&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Borovnice<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Hranilne vrebdosti na 100 g borovnic<\/h3>\n\n\n\n<p><strong>Energijska vrednost:<\/strong> 59 kcal<\/p>\n\n\n\n<p><strong>Ogljikovi hidrati: <\/strong>12,1 g<\/p>\n\n\n\n<p>od tega sladkorji: 10 g<\/p>\n\n\n\n<p><strong>Beljakovine:<\/strong> 0,7 g<\/p>\n\n\n\n<p><strong>Ma\u0161\u010dobe:<\/strong> 0,3 g<\/p>\n\n\n\n<p><strong>Prehranske vlaknine:<\/strong> 2,4 g<\/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\">Vitamini v 100 g borovnic<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>vitamin K: 19,3 mcg&nbsp;&nbsp;&nbsp;<\/li><li>vitamin C: 9,7 mg&nbsp;&nbsp;&nbsp;<\/li><li>vitamin B6: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li><li>vitamin E: 0,6 mg&nbsp;&nbsp;<\/li><li>v sledovih: vitamin B1, vitamin B2, vitamin B3<\/li><\/ul>\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\">Minerali v 100 g borovnic<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>mangan: 0,3 mg&nbsp;&nbsp;<\/li><li>baker: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li><li>kalij: 77 mg&nbsp;&nbsp;&nbsp;<\/li><li>\u017eelezo: 0,3 mg&nbsp;&nbsp;&nbsp;<\/li><li>v sledovih: kalcij, magnezij, fosfor in cink <span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/span><\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Maline<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Hranilne vrednosti na 100 g malin<\/h3>\n\n\n\n<p><strong>Energijska vrednost:<\/strong> 46 kcal<\/p>\n\n\n\n<p><strong>Ogljikovi hidrati:<\/strong> 5,4 g<\/p>\n\n\n\n<p>od tega sladkorji: 4,4 g<\/p>\n\n\n\n<p><strong>Beljakovine:<\/strong> 1,2 g<\/p>\n\n\n\n<p><strong>Ma\u0161\u010dobe: <\/strong>0,7 g<\/p>\n\n\n\n<p><strong>Prehranske vlaknine:<\/strong> 6,5 g<\/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\">Vitamini v 100 g malin<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>vitamin C: 26,2 mg&nbsp;&nbsp;<\/li><li>vitamin K: 7,8 mcg&nbsp;&nbsp;&nbsp;<\/li><li>vitamin B9: 21 mcg&nbsp;&nbsp;<\/li><li>vitamin E: 0,9 mg<\/li><li>v sledovih: vitamin B6, vitamin B5, vitamin B3<\/li><\/ul>\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\">Minerali v 100 g malin<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>mangan: 0,7 mg&nbsp;&nbsp;&nbsp;<\/li><li>magnezij: 22 mg&nbsp;&nbsp;&nbsp;&nbsp;<\/li><li>\u017eelezo: 0,7 mg&nbsp;&nbsp;&nbsp;<\/li><li>kalij: 151 mg&nbsp;&nbsp;&nbsp;<\/li><li>baker: 0,1 mg&nbsp;&nbsp;&nbsp;&nbsp;<\/li><li>v sledovih: cink, fosfor, kalcij <span class=\"tadv-color\" style=\"color: #ff6600\">[27]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zakaj so jagode, maline in borovnice koristne za nas?<\/h3>\n\n\n\n<p>Vse te drobne jagode odlikuje izjemno visoka vsebnost <strong>antioksidantov<\/strong>, ki pomagajo zmanj\u0161evati oksidativni stres v telesu. To je tudi razlog, da jagode pogosto uvr\u0161\u010damo med <strong>super\u017eivila<\/strong>. Z zagotavljanjem zadostnega vnosa teh zelo koristnih snovi lahko bistveno <strong>zmanj\u0161amo tveganje za nastanek razli\u010dnih vrst raka<\/strong>. Poleg tega se pona\u0161ajo z visoko vsebnostjo prehranskih vlaknin, ki zagotavljajo zdrav \u010drevesni mikrobiom in, kot \u017ee vemo, nam lahko pomagajo pri huj\u0161anju, saj zagotavljajo u\u010dinkovito zasi\u010denje. <strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[31\u201332]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raziskave ka\u017eejo, da lahko redno u\u017eivanje jagod pozitivno vpliva tudi na <strong>raven holesterola<\/strong>. Borovnice pa so znane po svojih antocianinih in se uporabljajo za podporo spominu. Tudi fenolne kisline in flavonoidi, kot so <strong>antocianini, flavonoli in tanini<\/strong>, so v ve\u010dini jagodi\u010devja zelo pogosti. Te snovi so koristne za zdravje, na primer za prepre\u010devanje vnetij in bolezni srca in o\u017eilja. Jagode bi nedvomno morale biti sestavni del na\u0161e prehrane. <span class=\"tadv-color\" style=\"color: #ff6600\">[33\u201334] [41]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima zdrav na\u010din \u017eivljenja, boste zagotovo cenili bogato <strong>vsebnost vitaminov in mineralov v tem sadju<\/strong>. Divje jagode so znane predvsem po visoki vsebnosti <strong>vitamina C<\/strong>, ki <strong>podpira va\u0161 imunski sistem, zagotavlja pravilno delovanje va\u0161ih du\u0161evnih sposobnosti in pomaga \u0161\u010dititi celice pred oksidativnim stresom<\/strong>. Poleg tega je v prehranski sestavi jagodi\u010devja tudi <strong>vitamin K<\/strong>, ki prispeva k pravilnemu strjevanju krvi in zdravju kosti. Tu je tudi <strong>vitamin B9<\/strong>, ki vpliva na rast zarodnih tkiv med nose\u010dnostjo, prispeva k pravilni krvotvorbi, pomaga pri delovanju umskih sposobnosti, krepi imunski sistem ter pomaga bla\u017eiti utrujenost in iz\u010drpanost. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kar zadeva vsebnost mineralov, so jagode med drugim bogate s kalijem. Po kaliju pogosto posegajo \u0161portniki, saj ugodno vpliva na <strong>delovanje \u017eiv\u010dnega sistema in mi\u0161ic<\/strong>. Prav tako je lahko koristen pri vzdr\u017eevanju normalnega krvnega tlaka. Pomemben igralec je tudi <strong>mangan<\/strong>, ki je pomemben za presnovo energije, hkrati pa pomaga \u0161\u010dititi celice pred oksidativnim stresom. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/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\">Kaj vse lahko pripravite iz jagodi\u010devja?<\/h3>\n\n\n\n<p>Ne glede na to, ali jih jeste samostojno ali jih pripravite kot del bolj zapletenih jedi, lahko vedno ra\u010dunate na njihov <strong>izjemen okus<\/strong>, ki bo popestril va\u0161 obrok. Tukaj je nekaj navdihujo\u010dih receptov, ki vklju\u010dujejo jagodi\u010devje kot nenadomestljivo sestavino.<\/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\">Preizkusite te odli\u010dne recepte z jagodami, borovnicami in malinami<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-panna-cotta-s-skuto-in-gozdnimi-sadezi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Panna cotta iz skute z gozdnimi jagodami<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaca-jagodna-marmelada-s-chia-semeni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Doma\u010da jagodna marmelada s chia semeni&nbsp;<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-enostavna-jagodna-torta-iz-ovsene-moke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Enostavna jagodna torta iz ovsene moke<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zamrznjen-jogurt-s-sadjem-cokoladno-granolo-in-orescki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zamrznjen jogurt s sadjem, \u010dokolado, granolo in ore\u0161\u010dki<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-skutin-cheesecake-z-malinami-brez-peke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cheesecake brez peke z malinami<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-3-nacini-za-pripravo-domacih-sadnih-luck\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Trije edinstveni na\u010dini izdelave doma\u010dih sladoledov<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinski-puding-s-chia-semeni-in-malinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovinski puding s semeni chia in malinami<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-864509344-edited.jpg\" alt=\"Preizkusite te recepte z jagodami, malinami in borovnicami.\" class=\"wp-image-294269\" width=\"843\" title=\"Preizkusite te recepte z jagodami, malinami in borovnicami.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-864509344-edited.jpg 2000w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-864509344-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-864509344-edited-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-864509344-edited-1536x1025.jpg 1536w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Peckovite_ovoce_peckoviny\"><\/span>5. Peckovit\u00e9 ovoce (peckoviny)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naberite, odtrgajte in u\u017eivajte. \u010ceprav si marelice, \u010de\u0161nje in slive na videz niso zelo podobne, spadajo v isto dru\u017eino ko\u0161\u010di\u010darjev. <strong>Vsi se razlikujejo po velikosti, obliki in barvi<\/strong>. Podrobneje si oglejmo njihove prehranske profile.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">\u010ce\u0161nje<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Hranilne vrednosti na 100 g \u010de\u0161enj<\/h3>\n\n\n\n<p><strong>Energijska vrednost:<\/strong> 66 kcal<\/p>\n\n\n\n<p><strong>Ogljikovi hidrati:<\/strong> 13,9 g<\/p>\n\n\n\n<p>od tega sladkorji: 12,8 g<\/p>\n\n\n\n<p><strong>Beljakovine:<\/strong> 1,1 g<\/p>\n\n\n\n<p><strong>Ma\u0161\u010dobe:<\/strong> 0,2 g<\/p>\n\n\n\n<p><strong>Prehranske vlaknine:<\/strong> 2,1 g<\/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\">Vitamini na 100 g \u010de\u0161enj<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>vitamin C: 7 mg&nbsp;&nbsp;&nbsp;<\/li><li>vitamin K: 2,1 mcg&nbsp;&nbsp;&nbsp;<\/li><li>v sledovih: vitamin B1, vitamin B2, vitamin B5, vitamin B6<\/li><\/ul>\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\">Minerali v 100 g \u010de\u0161enj<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>kalij: 222 mg&nbsp;&nbsp;&nbsp;<\/li><li>mangan: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li><li>baker: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li><li>magnezij: 11 mg&nbsp;&nbsp;&nbsp;&nbsp;<\/li><li>v sledovih: \u017eelezo, fosfor, kalcij&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/span><\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Slive<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Hranilne vrednosti na 100 g sliv<\/h3>\n\n\n\n<p><strong>Energijska vrednost:<\/strong> 48 kcal<\/p>\n\n\n\n<p><strong>Ogljikovi hidrati:<\/strong> 10 g<\/p>\n\n\n\n<p>od tega sladkorji: 9,9 g<\/p>\n\n\n\n<p><strong>Beljakovine:<\/strong> 0,7 g<\/p>\n\n\n\n<p><strong>Ma\u0161\u010dobe:<\/strong> 0,3 g<\/p>\n\n\n\n<p><strong>Prehranske vlaknine:<\/strong> 1,4 g<\/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\">Vitamini na 100 g sliv<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>vitamin C: 9,5 mg&nbsp;&nbsp;<\/li><li>vitamin K: 6,4 mcg&nbsp;&nbsp;<\/li><li>vitamin A: 345 IU&nbsp;&nbsp;<\/li><li>v sledovih: vitamin B1, vitamin B2, vitamin B3<\/li><\/ul>\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\">Minerali v 100 g sliv<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>kalij: 157 mg&nbsp;&nbsp;&nbsp;<\/li><li>baker: 0,1 mg&nbsp;&nbsp;<\/li><li>mangan: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li><li>v sledovih: magnezij, fosfor <span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span><\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Marelice<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Hranilne vrednosti na 100 g marelic<\/h3>\n\n\n\n<p><strong>Energijska vrednost:<\/strong> 50 kcal<\/p>\n\n\n\n<p><strong>Ogljikovi hidrati:<\/strong> 9,2 g<\/p>\n\n\n\n<p>od tega sladkorji: 9,2 g<\/p>\n\n\n\n<p><strong>Beljakovine:<\/strong> 1,4 g<\/p>\n\n\n\n<p><strong>Ma\u0161\u010dobe: <\/strong>0,4 g<\/p>\n\n\n\n<p><strong>Prehranske vlaknine:<\/strong> 2 g<\/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\">Vitamini v 100 g marelic<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>vitamin A: 1926 IU&nbsp;&nbsp;<\/li><li>vitamin C: 10 mg&nbsp;&nbsp;<\/li><li>vitamin E: 0,9 mg&nbsp;&nbsp;&nbsp;<\/li><li>vitamin K: 3,3 mcg&nbsp;&nbsp;&nbsp;<\/li><li>v sledovih: vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9<\/li><\/ul>\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\">Minerali v 100g marelic<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>kalij: 259 mg&nbsp;&nbsp;&nbsp;<\/li><li>baker: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li><li>mangan: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li><li>v sledovih: \u017eelezo, magnezij, fosfor<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[30]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zakaj so \u010de\u0161nje, slive in marelice dobre za nas?<\/h3>\n\n\n\n<p>Tako kot ostalo sadje, o katerem smo \u017ee govorili, se tudi ko\u0161\u010di\u010darji pona\u0161ajo z <strong>visoko vsebnostjo antioksidantov<\/strong>, ki imajo pomembno vlogo v telesu. Poleg tega, da zmanj\u0161ujejo oksidativni stres, lahko <strong>pomagajo prepre\u010devati bolezni srca in o\u017eilja, vnetja<\/strong> in do neke mere tudi nekatere vrste raka. In kot veste, preventive ni nikoli preve\u010d, zato ne \u0161kodi, \u010de v svojo prehrano dodate tudi ko\u0161\u010di\u010dasto sadje. <span class=\"tadv-color\" style=\"color: #ff6600\">[35\u201337]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Slive imajo lahko v va\u0161em telesu zelo specifi\u010dno vlogo. Raziskave ka\u017eejo, da lahko <strong>pomagajo pri zni\u017eevanju krvnega tlaka in prepre\u010dujejo zaprtje<\/strong>. V primerjalni \u0161tudiji so bile slive bolj\u0161e od priljubljenega <a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\"psilija.  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>psilija<\/strong>. <\/a>Tudi marelice imajo lahko opazne koristi za va\u0161 prebavni sistem. Redno u\u017eivanje lahko privede do <strong>olaj\u0161anja simptomov refluksa po\u017eiralnika<\/strong>. Znane so tudi po visoki vsebnosti betakarotena, ki je predhodnik vitamina A &#8211; vitamina, ki je med drugim klju\u010den za dobro zdravje ko\u017ee. <span style=\"color: #ff6600\" class=\"tadv-color\">[38\u201340]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi ko\u0161\u010di\u010dasto sadje vsebuje \u0161irok spekter vitaminov in mineralov. Podobno kot jagodi\u010devje so pe\u010dke <strong>bogate z vitaminom A in vitaminom K<\/strong>, ki je klju\u010den za dobro strjevanje krvi. Ti sade\u017ei so bogati tudi z <strong>manganom, kalijem in bakrom<\/strong>, ki so nepogre\u0161ljivi pri \u0161tevilnih telesnih procesih. Baker je na primer klju\u010dnega pomena za dobro delovanje imunskega sistema, zdravo pigmentacijo ko\u017ee in las ter ima klju\u010dno vlogo pri prenosu \u017eeleza po telesu. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/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\">Kaj vse lahko pripravite s ko\u0161\u010di\u010dastim sadjem?<\/h3>\n\n\n\n<p>Ko\u0161\u010di\u010dasto sadje se pogosto uporablja kot sestavina preprostih kva\u0161enih pit in peciva, zna\u010dilnih za srednjeevropsko kuhinjo. Odli\u010dno se obnesejo kot zdravi narezani prigrizki in kot sestavina smoothijev. Za navdih si oglejte na\u0161e recepte.<\/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\">Preizkusite te recepte s slivami, marelicami in \u010de\u0161njami.<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slivova-torta-v-skodelici-za-zajtrk\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Slivova torta v skodelici za zajtrk<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hrustljavi-slivov-drobljenec\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Hrustaljebi slivov drobljenec<\/a><\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-skutina-torta-z-marelicami-in-hrustljavimi-mandlji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Skutina torta z marelicami in hrustljavimi mandlji<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/bozicni-fitnes-recept-marelicne-kokosove-kroglice-brez-pecenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Mareli\u010dne kokosove kroglice brez pe\u010denja<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-clafoutis-francoska-cesnjeva-pita\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Francoska \u010de\u0161njeva pita<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1315451307-1124x749.jpg\" alt=\"Preizkusite te recepte s \u010de\u0161njami, slivami in marelicami\" class=\"wp-image-292488\" width=\"843\" height=\"562\" title=\"Preizkusite te recepte s \u010de\u0161njami, slivami in marelicami\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1315451307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1315451307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1315451307-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1315451307-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Izhodiscno_sporocilo\"><\/span>Izhodi\u0161\u010dno sporo\u010dilo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot vidimo, sadje ni priljubljeno le zaradi svojega<strong> slastnega sladkega okusa<\/strong>. Njegovo mesto v vsaki zdravi prehrani upravi\u010deno upravi\u010duje <strong>nizka vsebnost kalorij ter bogastvo prehranskih vlaknin, antioksidantov, vitaminov in mineralov<\/strong>. Zato morate sadje u\u017eivati pogosto, v zdravih koli\u010dinah in po mo\u017enosti z olupkom. Tako boste lahko resni\u010dno pove\u010dali zdravstvene koristi u\u017eivanja sadja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali poznate koga, ki se izogiba u\u017eivanju sadja? \u010ce je tako, z njimi delite ta \u010dlanek. Morda si bodo premislili in spoznali, kak\u0161en sladek zaklad je lahko sadje.<\/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\/dried-fruit\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDried Fruit\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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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>Sadje vsebuje \u0161tevilne pomembne vitamine in minerale ter prehranske vlaknine, ki so klju\u010dne za pravilno prebavo. V tem \u010dlanku si bomo ogledali prehranske profile ve\u010d vrst sadja in podali nasvete za pripravo okusnih sadnih kro\u017enikov.<\/p>\n","protected":false},"author":100,"featured_media":292519,"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":[122],"tags":[6879,7023,7569,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-294848","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-minerali-sl","9":"tag-sadje","10":"tag-vitamini-sl","11":"tag-zdrav-zivljenjski-slog","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>Sadje: Koliko kalorij ter katere vitamine in minerale vsebuje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko kalorij vsebuje sadje? 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