{"id":299411,"date":"2021-10-15T15:18:18","date_gmt":"2021-10-15T13:18:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=299411"},"modified":"2023-12-11T06:25:58","modified_gmt":"2023-12-11T05:25:58","slug":"voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/","title":{"rendered":"Vo\u0107e: Koliko kalorija i koje vitamine i minerale ono sadr\u017ei?"},"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\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/#Sto_sve_sadrzi_voce\" title=\"\u0160to sve sadr\u017ei vo\u0107e?\">\u0160to sve sadr\u017ei vo\u0107e?<\/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\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/#Koje_su_prednosti_redovitog_konzumiranja_voca\" title=\"Koje su prednosti redovitog konzumiranja vo\u0107a?\">Koje su prednosti redovitog konzumiranja vo\u0107a?<\/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\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/#Koliko_biste_voca_trebali_redovito_jesti\" title=\"Koliko biste vo\u0107a trebali redovito jesti?\">Koliko biste vo\u0107a trebali redovito jesti?<\/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\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/#Udio_vitamina_i_minerala_u_vocu\" title=\"Udio vitamina i minerala u vo\u0107u\">Udio vitamina i minerala u vo\u0107u<\/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\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/#1_Jabuka\" title=\"1. Jabuka\">1. Jabuka<\/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\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/#2_Kruske\" title=\"2. Kru\u0161ke\">2. Kru\u0161ke<\/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\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/#3_Banane\" title=\"3. Banane\">3. Banane<\/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\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/#4_Bobicasto_voce\" title=\"4. Bobi\u010dasto vo\u0107e\">4. Bobi\u010dasto vo\u0107e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/#5_Kosticavo_voce_kostunice\" title=\"5. Ko\u0161ti\u010davo vo\u0107e (ko\u0161tunice)\">5. Ko\u0161ti\u010davo vo\u0107e (ko\u0161tunice)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nema sumnje da je vo\u0107e dobro za va\u0161e zdravlje. Vo\u0107e je prepuno va\u017enih vitamina, minerala i antioksidansa, \u0161to je glavni razlog za\u0161to je vo\u0107e sastavni dio zdrave prehrane za ljude svih dobi, od odraslih do novoro\u0111en\u010dadi. Sjetite se samo svojih \u0161kolskih dana: u va\u0161oj kutiji za ru\u010dak ili \u0161kolskom obroku bez sumnje bi se obi\u010dno na\u0161la <strong>banana, mandarina ili pokoja kri\u0161ka jabuke<\/strong>. Va\u0161i su roditelji znali \u0161to rade. Danas kao odrasli ljudi, mo\u017eda \u0107ete htjeti znati koje hranjive tvari zapravo sadr\u017ei sve to vo\u0107e. Upravo \u0107emo o tome raspravljati u 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\" id=\"sto-sve-sadrzi-voce\"><span class=\"ez-toc-section\" id=\"Sto_sve_sadrzi_voce\"><\/span>\u0160to sve sadr\u017ei vo\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to smo ve\u0107 naveli, vo\u0107e je savr\u0161en izvor raznih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-svjeze-voce-i-povrce-zdravije-od-smrznutog-ili-konzerviranog\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitamina i minerala<\/strong><\/a>&nbsp;od kojih svaki ima svoju nezamjenjivu ulogu u na\u0161em tijelu. \u0160tovi\u0161e, poznato je da vo\u0107e sadr\u017ei mno\u0161tvo antioksidansa koji poma\u017eu u borbi protiv <strong>oksidacijskog stresa i slobodnih radikala u tijelu<\/strong>. No to nije sve. Vo\u0107e je <strong>bogato<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>dijetalnim vlaknima<\/strong><\/a>&nbsp;koja igraju klju\u010dnu ulogu u pravilnom funkcioniranju na\u0161ih crijeva, a zapravo i cijelog na\u0161eg probavnog sustava. Vlakna su tako\u0111er neophodna za zdravlje na\u0161eg mikrobioma. Doprinose \u0161irenju korisnih bakterija koje su va\u017ene za <strong>ukupno zdravlje na\u0161eg tijela<\/strong>. Ako brinete o svom mikrobiomu, <strong>lak\u0161e \u0107ete smr\u0161avjeti, imat \u0107ete ja\u010di imunitet<\/strong> i bolje mentalno zdravlje, lak\u0161e \u0107ete izbje\u0107i upalu crijeva, a u slu\u010daju <strong>podlo\u017enosti<\/strong> <strong>alergijskim reakcijama, lak\u0161e \u0107ete se s njima nositi.&nbsp;<\/strong><span style=\"color: #ff6600\">[1\u20133]<\/span>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadalje, ne smijemo zaboraviti ni <strong>vo\u0107ni \u0161e\u0107er koji je odli\u010dan izvor energije<\/strong>. A odakle vo\u0107u njegova karakteristi\u010dna so\u010dnost? Odgovor je, naravno, voda. Jagode se, primjerice, sastoje od 90 % vode. To zna\u010di da konzumiranje vo\u0107a mo\u017ee pove\u0107ati va\u0161 re\u017eim pijenja i na taj na\u010din pridonijeti <a href=\"https:\/\/gymbeam.hr\/blog\/hidracija-prije-tijekom-i-poslije-treninga-i-kako-izbjeci-dehidraciju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">optimalnoj hidrataciji<\/a> va\u0161eg tijela. Osim toga, zahvaljuju\u0107i <strong>niskom do srednjem glikemijskom indeksu<\/strong> vo\u0107a (zbog visokog sadr\u017eaja vlakana koja usporavaju upijanje hranjivih tvari), vo\u0107nog \u0161e\u0107era ne trebaju se bojati ni oni koji pate od dijabetesa. To zna\u010di da vo\u0107e mo\u017ee, nakon savjetovanja s lije\u010dnikom, \u010diniti dio zdrave prehrane osoba koje pate od ove prili\u010dno ozbiljne bolesti. <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\" id=\"koje-su-prednosti-redovitog-konzumiranja-voca\"><span class=\"ez-toc-section\" id=\"Koje_su_prednosti_redovitog_konzumiranja_voca\"><\/span>Koje su prednosti redovitog konzumiranja vo\u0107a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako vo\u0107e pozitivno utje\u010de na zdravlje, ne o\u010dekujte da \u0107ete nakon \u0161to pojedete jednu jabuku postati besmrtni superjunak. Me\u0111utim, ako redovito konzumirate vo\u0107e, zasigurno \u0107ete po\u010deti primje\u0107ivati mnoge prednosti. <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>Redovita konzumacija vo\u0107a mo\u017ee vam pomo\u0107i:<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pobolj\u0161ati probavu<\/li>\n\n\n\n<li>izbje\u0107i kroni\u010dne bolesti<\/li>\n\n\n\n<li>smanjiti rizik od razvoja kardiovaskularnih bolesti<\/li>\n\n\n\n<li>smanjiti rizik od razvoja astme ili dijabetesa<\/li>\n\n\n\n<li>smanjiti rizik od razvoja razli\u010ditih vrsta raka<\/li>\n\n\n\n<li>lak\u0161e uta\u017eiti glad<\/li>\n\n\n\n<li>smr\u0161avjeti<\/li>\n<\/ul>\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\/09\/iStock-1292490319-1124x751.jpg\" alt=\"Koje su prednosti redovitog konzumiranja vo\u0107a?\" class=\"wp-image-292401\" style=\"width:843px;height:563px\" title=\"Koje su prednosti redovitog konzumiranja vo\u0107a?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"koliko-biste-voca-trebali-redovito-jesti\"><span class=\"ez-toc-section\" id=\"Koliko_biste_voca_trebali_redovito_jesti\"><\/span>Koliko biste vo\u0107a trebali redovito jesti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zanima li vas koliko biste vo\u0107a trebali redovito jesti? Op\u0107e zdravstvene smjernice preporu\u010duju unos oko <strong>400 g povr\u0107a i 200 g vo\u0107a<\/strong> dnevno. Ako dnevno pojedete dva komada vo\u0107a prosje\u010dne veli\u010dine, lako \u0107ete dose\u0107i ovaj preporu\u010deni unos. Rezultati opse\u017enih istra\u017eivanja ukazuju na to da je za maksimalnu zdravstvenu korist od konzumiranja vo\u0107a i povr\u0107a potrebno konzumirati ukupno 800 g dnevno. Ova koli\u010dina vo\u0107a i povr\u0107a u prehrani povezana je s u\u010dinkovitom prevencijom protiv razvoja kardiovaskularnih bolesti. Kao \u0161to znamo, ova su medicinska stanja uobi\u010dajena me\u0111u ljudima koji pate od pretilosti i prekomjerne tjelesne te\u017eine, \u0161to zna\u010di da se ne biste trebali ustru\u010davati jesti vo\u0107e \u010dak i ako ve\u0107 imate nekoliko kilograma vi\u0161ka. <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>Slobodno se mo\u017eete po\u010dastiti i s vi\u0161e od dva komada vo\u0107a dnevno, posebice ako ste aktivni sporta\u0161. Nemojte izbjegavati jesti vo\u0107e \u010dak i ako poku\u0161avate smr\u0161avjeti. Iako je to\u010dno da vo\u0107e sadr\u017ei odre\u0111enu koli\u010dinu jednostavnih \u0161e\u0107era, ono tako\u0111er sadr\u017ei i razne <strong>fitokemikalije koje mogu suzbiti pojavu pretilosti.<\/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>Postoji bezbroj na\u010dina na koje mo\u017eete iskoristiti vo\u0107e za oboga\u0107ivanje obroka. Na primjer, pire od <strong>banana<\/strong> savr\u0161en je za zasla\u0111ivanje <a href=\"https:\/\/gymbeam.hr\/protein-porridge-gymbeam.html\" class=\"ek-link\">zobene ka\u0161e za doru\u010dak<\/a> i odli\u010dan je u kombinaciji s <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" class=\"ek-link\">maslacem od kikirikija<\/a>. Ne postoji ni\u0161ta tako jednostavno a zadovoljavaju\u0107e kao komadi\u0107 svje\u017ee <strong>jabuke ili kru\u0161ke<\/strong> kako biste odagnali glad tijekom u\u017eurbanog dana. Dodajte narezane komadi\u0107e u zdjelu jogurta prepunu proteina zajedno s malo <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\">ora\u0161astih plodova<\/a> i upravo ste napravili uravnote\u017een i zasitan obrok s po\u017eeljnom dozom svih makronutrijenata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda vas zanima koje je doba dana najbolje za pojesti komad vo\u0107a. Odgovor je vrlo jednostavan: <strong>bilo koje<\/strong>. Iako je vo\u0107e brzinski izvor energije, to ne zna\u010di da \u0107e se odmah pretvoriti u masti ako istog trena ne odete u teretanu. Ono \u0161to odlu\u010duje o tome ho\u0107ete li dobiti par kilograma ili smr\u0161aviti je ukupna kalorijska ravnote\u017ea. Ako unosite vi\u0161e kalorija nego je potrebno, vi\u0161ak energije pohranit \u0107e se u obliku masti, bez obzira dolazi li ta energija iz vo\u0107a, ri\u017ee, mesa ili povr\u0107a. To zna\u010di da ne morate brinuti o tome je li prikladno jesti vo\u0107e \u010dak i kasno popodne ili nave\u010der. Ne morate biti nutricionist da biste znali da naran\u010da uvijek pobje\u0111uje vre\u0107icu \u010dipsa, bez obzira u koje \u0107ete je doba dana pojesti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1069996668-1124x749.jpg\" alt=\"Koliko bismo komada vo\u0107a trebali jesti?\" class=\"wp-image-292415\" style=\"width:843px;height:562px\" title=\"Koliko bismo komada vo\u0107a trebali jesti?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"29956,5951,28621,47731,39070,5951,5331,38920,39064,48844,54931,46168,55579\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"udio-vitamina-i-minerala-u-vocu\"><span class=\"ez-toc-section\" id=\"Udio_vitamina_i_minerala_u_vocu\"><\/span>Udio vitamina i minerala u vo\u0107u<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pogledajmo sada ono \u0161to smo i spomenuli u uvodu: koli\u010dine <strong>kalorija, makronutrijenata, vitamina i minerala<\/strong> prisutnih u raznim vrstama vo\u0107a. Uz svako vo\u0107e navest \u0107emo samo one minerale i vitamine koji su relevantni u smislu preporu\u010dene dnevne doze. <strong>Sve ovdje navedene vrijednosti su prosje\u010dne i stoga slu\u017ee samo kao okvirni vodi\u010d<\/strong>. Razli\u010dite skupine vo\u0107a mogu imati razli\u010dite vrijednosti, \u0161to tako\u0111er ovisi o tome koliko je zrelo odre\u0111eno vo\u0107e.<\/p>\n\n\n\n<p>Naravno, ne\u0107emo zaboraviti spomenuti ni zdravstvene prednosti i savjete za pripremu ukusnih obroka od svake vrste vo\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-jabuka\"><span class=\"ez-toc-section\" id=\"1_Jabuka\"><\/span>1. Jabuka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u201eJedna jabuka na dan tjera doktora iz ku\u0107e van\u201d ve\u0107 je izlizana izreka koju ste \u010duli mnogo puta. Naravno, ako redovito jedete <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/jabuke-hr\/\" class=\"ek-link\">jabuke<\/a>, to ne zna\u010di da vi\u0161e nikada ne\u0107ete imati neki zdravstveni problem. Me\u0111utim, jabuka sadr\u017ei toliko zdravih tvari da je zaista <strong>svojevrsni obrambeni \u0161tit za va\u0161e zdravlje.<\/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\" id=\"nutritivni-sastav-za-100-g-jabuke\">Nutritivni sastav za 100 g jabuke<\/h3>\n\n\n\n<p><strong>Energija:<\/strong>&nbsp;53 kcal<\/p>\n\n\n\n<p><strong>Ugljikohidrati:&nbsp;<\/strong>11,4 g<\/p>\n\n\n\n<p>od toga \u0161e\u0107eri: 10,4 g<\/p>\n\n\n\n<p><strong>Proteini:<\/strong>&nbsp;0,3 g<\/p>\n\n\n\n<p><strong>Masti:&nbsp;<\/strong>0,2 g<\/p>\n\n\n\n<p><strong>Dijetalna vlakna:<\/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\" id=\"vitamini-u-100-g-jabuke\">Vitamini u 100 g jabuke<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/liposomal-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>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/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>\n\n\n\n<li>sadr\u017eano u tragovima: vitamin B6, vitamin B2, vitamin A, vitamin E, vitamin B1, vitamin B3, vitamin B9, vitamin B5<\/li>\n<\/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\" id=\"minerali-u-100-g-jabuke\">Minerali u 100 g jabuke<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" class=\"ek-link\">kalij<\/a>: 107 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezij<\/a>: 5 mg<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: bakar, mangan, kalcij, fosfor i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zeljezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eeljezo<\/a>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zasto-su-jabuke-dobre-za-vase-zdravlje\">Za\u0161to su jabuke dobre za va\u0161e zdravlje?<\/h3>\n\n\n\n<p>Osim izvrsnim okusom, jabuke se isti\u010du i <strong>visokim udjelom antioksidansa<\/strong> koji \u0161tite na\u0161e stanice od oksidacijskog stresa. Dovoljan unos antioksidansa mo\u017ee vam pomo\u0107i <strong>izbje\u0107i razvoj kroni\u010dnih bolesti<\/strong>, pa \u010dak i sprije\u010diti prerano starenje tjelesnih stanica. <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>Redovito konzumiranje jabuka tako\u0111er <strong>smanjuje rizik od razvoja sr\u010danih bolesti<\/strong>. Osim zbog prisutnih mikronutrijenata, to bi moglo biti i zbog visokog udjela <a href=\"https:\/\/gymbeam.hr\/jabucna-vlakna-gymbeam.html\" class=\"ek-link\">zdravih dijetalnih vlakana<\/a> koja su klju\u010dna za va\u0161 crijevni mikrobiom. Kao \u0161to smo ve\u0107 spomenuli, ona mogu utjecati na va\u0161u <strong>sposobnost mr\u0161avljenja, imunolo\u0161ki sustav kao i na mentalno zdravlje<\/strong>. Neka istra\u017eivanja tako\u0111er tvrde da svakodnevno konzumiranje cijele jabuke prosje\u010dne veli\u010dine (166 g) mo\u017ee sprije\u010diti razvoj raka. To se posebno odnosi na rak usne \u0161upljine i \u017edrijela, jednjaka, crijeva i grkljana, kao i rak dojke ili jajnika. <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>Ostale prednosti jabuka za zdravlje povezane su s visokim udjelom vitamina i minerala. Najbolja stvar u vezi jabuke njen je visoki udio vitamina C koji pridonosi <strong>pravilnom<\/strong> <strong>funkcioniranju imuniteta, \u017eiv\u010danog sustava kao i mentalnih funkcija.<\/strong> Osim toga, vitamin C je apsolutno klju\u010dan za na\u0161 mi\u0161i\u0107no-ko\u0161tani sustav. Naime, bez vitamina C, kolagen, neizostavan dio svih vezivnih tkiva, ne bi se mogao formirati u na\u0161em tijelu. Nadalje, jabuka sadr\u017ei magnezij koji poma\u017ee u <strong>smanjenju umora i iscrpljenosti<\/strong>, kao i vitamin K koji utje\u010de na pravilnu <strong>koagulaciju 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>Sporta\u0161ima \u0107e sigurno biti od velikog zna\u010daja i udio <strong>kalija i magnezija<\/strong> u jabukama. Ovi minerali pridonose pravilnom funkcioniranju mi\u0161i\u0107a i \u017eiv\u010danog sustava. Stoga ne \u010dudi \u0161to su ti minerali popularni me\u0111u onim ljudima koji \u017eele <strong>smanjiti rizik od pojave<\/strong> <strong>gr\u010deva u mi\u0161i\u0107ima. <\/strong>Jabuke, me\u0111utim, ne sadr\u017ee toliko veliku koli\u010dinu ovih tvari kao posebni dodaci prehrani. Ipak, njihovo konzumiranje mo\u017ee zna\u010dajno pove\u0107ati unos navedenih minerala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"koja-sve-jela-mozete-pripremiti-s-jabukama\">Koja sve jela mo\u017eete pripremiti s jabukama?<\/h3>\n\n\n\n<p>Naravno, postoji mnogo sorti jabuka. Vrlo vjerojatno i va\u0161a lokalna trgovina nudi relativno \u0161irok izbor jabuka koje se razlikuju po okusu i teksturi, zdravstvenim svojstvima i hranjivim tvarima. Jabuke <strong>Gala<\/strong> su, primjerice, vrlo slatke i prikladne za direktnu konzumaciju ili za pripremu vo\u0107a iz staklenke. Kiselije jabuke <strong>Granny Smith<\/strong> najbolje su za kuhanje i pe\u010denje. Jabuke <strong>Golden Delicious<\/strong> posebno su bogatog okusa i gotovo kremaste konzistencije. Kako \u0107ete iskoristiti svu ovu raznolikost jabuka, naravno, ovisi o va\u0161im \u017eeljama i potrebama. Za dodatnu inspiraciju, za vas smo pripremili nekoliko izvrsnih recepata s jabukama. <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\" id=\"isprobajte-ove-recepte-s-jabukama\">Isprobajte ove recepte s jabukama<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-ukusne-i-pahuljaste-palacinke-na-tri-nacina\/\" class=\"ek-link\">Pala\u010dinke s jabukama<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-fermentirana-overnight-zobena-kasa-s-orasastim-plodovima-i-vocem\/\" class=\"ek-link\">Fermentirana overnight zobena ka\u0161a s ora\u0161astim plodovima i vo\u0107em<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socna-strudla-od-jabuka\/\" class=\"ek-link\">So\u010dna \u0161trudla od jabuka<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socna-pita-od-jabuka-i-maka\/\" class=\"ek-link\">So\u010dna pita od jabuka i maka<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitnessrecept-torta-od-zobenih-pahuljica-s-jabukama-i-kikiriki-maslacem\/\" class=\"ek-link\">Torta od zobenih pahuljica s jabukama i kikiriki maslacem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-jednostavna-strudla-od-jabuka-sa-svjezim-sirom-orasima-i-cimetom\/\" class=\"ek-link\">Jednostavna \u0161trudla od jabuka sa svje\u017eim sirom, orasima i cimetom<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1295691658-1124x750.jpg\" alt=\" \u0160to sve mo\u017eete pripremiti s jabukama?\" class=\"wp-image-292430\" style=\"width:843px;height:563px\" title=\" \u0160to sve mo\u017eete pripremiti s jabukama?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"2-kruske\"><span class=\"ez-toc-section\" id=\"2_Kruske\"><\/span>2. Kru\u0161ke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Drvo kru\u0161ke daje plodove popularne zbog svoje <strong>ukusne i slatke pulpe<\/strong>. Vrijeme berbe i skladi\u0161tenja mogu se znatno razlikovati od sorte do sorte. Kru\u0161ke su \u010desto glavna namirnica mnogih zdravih kola\u010da i drugih deserta. Svi koji obo\u017eavaju bo\u017ei\u0107no doba bez sumnje \u0107e prepoznati miris i izgled karameliziranih kru\u0161ki koje se prodaju na bo\u017ei\u0107nim sajmovima kao neizostavan dio blagdanskog ugo\u0111aja.<\/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\" id=\"nutritivni-sastav-za-100-g-kruske\">Nutritivni sastav za 100 g kru\u0161ke<\/h3>\n\n\n\n<p><strong>Energija: <\/strong>58,3 kcal<\/p>\n\n\n\n<p><strong>Ugljikohidrati:<\/strong> 12,4 g<\/p>\n\n\n\n<p>od toga \u0161e\u0107eri: 9,8 g&nbsp;<\/p>\n\n\n\n<p><strong>Proteini:<\/strong> 0,4 g<\/p>\n\n\n\n<p><strong>Masti:<\/strong> 0,1 g<\/p>\n\n\n\n<p><strong>Dijetalna vlakna: <\/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\" id=\"vitamini-u-100-g-kruske\">Vitamini u 100 g kru\u0161ke:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vitamin C: 4,2 mg&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin K: 4,5 mcg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin B9: 7 mcg<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: vitamin E, vitamin B1, vitamin B2, vitamin B3, vitamin B6<\/li>\n<\/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\" id=\"minerali-u-100-g-kruske\">Minerali u 100 g kru\u0161ke:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>bakar: 0,1 mg<\/li>\n\n\n\n<li>kalij: 119 mg<\/li>\n\n\n\n<li>magnezij: 7 mg<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: mangan, fosfor, \u017eeljezo, kalcij i cink. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zasto-su-kruske-dobre-za-vase-zdravlje\">Za\u0161to su kru\u0161ke dobre za va\u0161e zdravlje?<\/h3>\n\n\n\n<p>Kru\u0161ke tako\u0111er sadr\u017ee udio <strong>flavonoida i antioksidansa koji poma\u017eu na\u0161em tijelu u borbi protiv oksidacijskog stresa<\/strong> i koji mogu usporiti starenje stanica. \u010cak i kod kru\u0161aka koje su bile skladi\u0161tene 8 mjeseci dokazan je antioksidativni efekt, \u0161to zna\u010di da slobodno mo\u017eete napraviti pristojnu zalihu kru\u0161aka u svojoj smo\u010dnici. Mo\u017eda \u0107e vas tako\u0111er iznenaditi \u010dinjenica da kru\u0161ke mogu imati <strong>pozitivan u\u010dinak na hiperglikemiju i visoki krvni tlak povezan s dijabetesom tipa 2<\/strong>. Kru\u0161ke se tradicionalno koriste za ubla\u017eavanje mamurluka nakon no\u0107nog izlaska, kao i za ubla\u017eavanje ka\u0161lja, pa \u010dak i zatvora. <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 uloga kru\u0161aka u zdravlju crijeva uglavnom le\u017ei u velikim koli\u010dinama dijetalnih vlakana, od kojih je do <strong>71 % netopivo, a preostalih 29 % \u010dine topiva vlakna.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Netopiva vlakna pove\u0107avaju svoj volumen u crijevima i ubrzavaju proces probave. Ova vrsta vlakana vrlo je va\u017ena za <strong>prevenciju zatvora i neredovite stolice, kao i raka debelog crijeva i rektuma.<\/strong><\/li>\n\n\n\n<li>Topiva vlakna slu\u017ee kao prebiotik u na\u0161im crijevima. Prebioti\u010dka masa osigurava hranu za korisne bakterije koje \u017eive u na\u0161em probavnom traktu. Osim toga, jednom kad se ova vrsta vlakana pomije\u0161a s teku\u0107inom, ona mogu pove\u0107ati svoj volumen nekoliko puta, \u0161to usporava pra\u017enjenje \u017eeluca pa se <strong>du\u017ee osje\u0107ate sito nakon jela<\/strong>. Ovo je ne\u0161to \u0161to \u0107e vam biti va\u017eno ako \u0107ete poku\u0161avati smr\u0161avjeti.<span class=\"tadv-color\" style=\"color: #ff6600\"> [21]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozitivni u\u010dinci kru\u0161aka na va\u0161e zdravlje tako\u0111er dolaze iz mno\u0161tva vitamina i minerala. Na primjer, <strong>vitamin C pozitivno utje\u010de na va\u0161 imunolo\u0161ki sustav i proizvodnju kolagena.<\/strong> Me\u0111utim, ne smijemo zaboraviti ni na ulogu bakra koji utje\u010de na energetski metabolizam, zdravlje vezivnog tkiva, funkcioniranje \u017eiv\u010danog sustava i koji pru\u017ea dodatnu za\u0161titu od oksidacijskog stresa. Tako\u0111er, \u017eene \u0107e sigurno primijetiti <strong>blagotvorne u\u010dinke bakra na zdravlje kose i pigmentaciju 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\" id=\"sto-sve-mozete-napraviti-s-kruskama\">\u0160to sve mo\u017eete napraviti s kru\u0161kama?<\/h3>\n\n\n\n<p>Kru\u0161ke, sli\u010dno kao i jabuke, imaju izuzetno svestranu uporabu u kuhinji. Odli\u010dnog su okusa kada ih same jedete ili ako ih izmiksate u sok ili smoothie. Mo\u017eete ih upotrijebiti kao dodatak <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/zobene-pahuljice\/\" class=\"ek-link\">zobenim pahuljicama<\/a> ili ih ispe\u0107i u slasno pecivo. \u0160to ka\u017eete na ukusni <em>crumble<\/em> od kru\u0161ke? Apsolutno svatko mo\u017ee pripremiti ovo jelo slijede\u0107i <a href=\"https:\/\/gymbeam.hr\/blog\/2-preporuke-za-pripremu-vocnih-fitness-kolaca-bez-nepotrebnih-kalorija\/\" class=\"ek-link\">na\u0161 jednostavni recept<\/a>.<\/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\/09\/iStock-1046484894-1124x749.jpg\" alt=\"\u0160to sve mo\u017eete napraviti s kru\u0161kama?\" class=\"wp-image-292444\" style=\"width:843px;height:562px\" title=\"\u0160to sve mo\u017eete napraviti s kru\u0161kama?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"3-banane\"><span class=\"ez-toc-section\" id=\"3_Banane\"><\/span>3. Banane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tko ne voli slatki okus banane koja svaki desert podi\u017ee na vi\u0161u razinu? A \u0161to \u0107e tek biti kad saznate da banane zapravo sadr\u017ee zna\u010dajnu dozu va\u017enih mikronutrijenata?<\/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\" id=\"nutritivni-sastav-za-100-g-banane\">Nutritivni sastav za 100 g banane<\/h3>\n\n\n\n<p><strong>Energija:<\/strong> 93 kcal<\/p>\n\n\n\n<p><strong>Ugljikohidrati:<\/strong> 20,2 g<\/p>\n\n\n\n<p>od toga \u0161e\u0107eri: 12,2 g<\/p>\n\n\n\n<p><strong>Proteini:<\/strong> 1,1 g<\/p>\n\n\n\n<p><strong>Masti: <\/strong>0,3 g<\/p>\n\n\n\n<p><strong>Dijetalna vlakna:<\/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\" id=\"vitamini-u-100-g-banane\">Vitamini u 100 g banane:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vitamin B6: 0,4 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin C: 8,7 mg&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin B9: 20 mcg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin B2: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: vitamin B3, vitamin B5, vitamin B1<\/li>\n<\/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\" id=\"minerali-u-100-g-banane\">Minerali u 100 g banane:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mangan: 0,3 mg&nbsp;&nbsp;<\/li>\n\n\n\n<li>kalij: 358 mg<\/li>\n\n\n\n<li>magnezij: 27 mg&nbsp;&nbsp;<\/li>\n\n\n\n<li>bakar: 0,1 mg<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: fosfor, kalcij, \u017eeljezo, cink i selenij <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zasto-su-banane-dobre-za-vase-zdravlje\">Za\u0161to su banane dobre za va\u0161e zdravlje?<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liofilizirane-banana-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Banane<\/a> sadr\u017ee mnoge bioaktivne spojeve poput <strong>fenola, karotenoida, biogenih amina i fitosterola<\/strong> koji imaju niz pozitivnih u\u010dinaka na na\u0161e zdravlje. Pulpa banane posebno je bogata sastojcima s <strong>visokim antioksidativnim potencijalom i protutumorskim djelovanjem<\/strong>. Konzumiranje banana tako\u0111er mo\u017ee imati pozitivan u\u010dinak na razinu kolesterola u krvi. Tako\u0111er, zahvaljuju\u0107i visokom udjelu vlakana, banane su korisne i za va\u0161 probavni trakt.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de minerala, banane su poznate po tome \u0161to su odli\u010dan izvor <a href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalija<\/strong><\/a><strong>. <\/strong>Istra\u017eivanja pokazuju da pove\u0107an unos ovog va\u017enog minerala smanjuje rizik od razvoja kardiovaskularnih bolesti i mo\u017edanog udara. Osim toga, kalij ima pozitivne u\u010dinke na \u017eiv\u010dani sustav, rad mi\u0161i\u0107a, kao i na odr\u017eavanje normalnog krvnog tlaka. <strong>Mangan<\/strong>, s druge strane, <strong>\u0161titi stanice od oksidacijskog stresa i pobolj\u0161ava zdravlje kostiju<\/strong>. Banane tako\u0111er imaju visoki udio <strong>vitamina C<\/strong> koji je va\u017ean za ja\u010danje imuniteta.&nbsp;<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\" id=\"sto-sve-mozete-napraviti-s-bananama\">\u0160to sve mo\u017eete napraviti s bananama?<\/h3>\n\n\n\n<p>Banana je glavna namirnica koju \u0107ete prona\u0107i u mnogobrojnim savjetima za pripremu zdravih obroka za doru\u010dak mnogih utjecajnih osoba iz svijeta fitnessa, a dovoljno je ukusna i sama po sebi. Jednostavno prema\u017eite bananu s malo <a href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\" class=\"ek-link\">maslaca od indijskih ora\u0161\u010di\u0107a<\/a> i u\u017eivajte u <strong>eksploziji okusa<\/strong>. Naravno, banane mo\u017eete iskoristiti na brojne druge na\u010dine tijekom pe\u010denja ili pripreme pala\u010dinki, kao i u mnogim slatkim desertima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"isprobajte-ove-ukusne-recepte-s-bananama\">Isprobajte ove ukusne recepte s bananama<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a style=\"background-color: rgb(255, 255, 255);\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kolac-slonova-suza-od-cokolade-banane-i-skute\/\" class=\"ek-link\">Kola\u010d \u201eSlonova suza\u201c od \u010dokolade, banane i skute<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-palacinke-od-zobenih-pahuljica-s-bananom\/\" class=\"ek-link\">Pala\u010dinke od zobenih pahuljica s bananom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-obrnuta-banana-kokos-torta\/\" class=\"ek-link\">Obrnuta banana-kokos torta<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinske-krafne-s-bananom-i-cokoladnim-sirupom-code\/\" class=\"ek-link\">Proteinske krafne s bananom i \u010dokoladnim sirupom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-kruh-od-banane-s-proteinom-i-maslacem-od-orasastih-plodova\/\" class=\"ek-link\">Veganski kruh od banane s proteinom i maslacem od ora\u0161astih plodova<\/a><\/li>\n<\/ul>\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\/09\/iStock-1311100000-1124x749.jpg\" alt=\" \u0160to sve mo\u017eete napraviti s bananama?\" class=\"wp-image-292458\" style=\"width:843px;height:562px\" title=\" \u0160to sve mo\u017eete napraviti s bananama?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"4-bobicasto-voce\"><span class=\"ez-toc-section\" id=\"4_Bobicasto_voce\"><\/span>4. Bobi\u010dasto vo\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji veliki izbor sitnog bobi\u010dastog vo\u0107a koje mo\u017eete ubrati tijekom \u0161etnje \u0161umom, u vrtu ili prona\u0107i na policama va\u0161e lokalne trgovine. Bobi\u010dasto vo\u0107e izgleda izvrsno kao zavr\u0161na dekoracija na desertima, <strong>jo\u0161 je boljeg okusa<\/strong>, a \u0161to je jo\u0161 va\u017enije, prepuno je <strong>dijetalnih vlakana i mnogih drugih tvari koje su korisne za na\u0161e zdravlje<\/strong>. To je i vi\u0161e nego dovoljno razloga da postane dio va\u0161e prehrane. Koje sve hranjive tvari mo\u017eemo prona\u0107i u <a href=\"https:\/\/gymbeam.hr\/liofilizirane-jagode-gymbeam.html\" class=\"ek-link\">jagodama<\/a>, <a href=\"https:\/\/gymbeam.hr\/liofilizirane-maline-gymbeam.html\" class=\"ek-link\">malinama<\/a> i <a href=\"https:\/\/gymbeam.hr\/liofilizirane-borovnice-gymbeam.html\" class=\"ek-link\">borovnicama<\/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\" id=\"jagode\">Jagode<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nutritivni-sastav-za-100-g-jagoda\">Nutritivni sastav za 100 g jagoda<\/h3>\n\n\n\n<p><strong>Energija:<\/strong> 32 kcal<\/p>\n\n\n\n<p><strong>Ugljikohidrati:<\/strong> 5,7 g<\/p>\n\n\n\n<p>od toga \u0161e\u0107eri: 4,9 g<\/p>\n\n\n\n<p><strong>Proteini:<\/strong> 0,7 g<\/p>\n\n\n\n<p><strong>Masti:<\/strong> 0,3 g<\/p>\n\n\n\n<p><strong>Dijetalna vlakna:<\/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\" id=\"vitamini-u-100-g-jagoda\">Vitamini u 100 g jagoda<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vitamin C: 58,8 mg&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin B9: 24 mcg&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin K: 2,2 mcg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: vitamin B6, vitamin B3, vitamin B1, vitamin E, vitamin B2, vitamin B5<\/li>\n<\/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\" id=\"minerali-u-100-g-jagoda\">Minerali u 100 g jagoda<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mangan: 0,4 mg<\/li>\n\n\n\n<li>kalij: 153 mg<\/li>\n\n\n\n<li>magnezij: 13 mg<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: kalcij, \u017eeljezo, fosfor i bakar&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/li>\n<\/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\" id=\"borovnice\">Borovnice<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nutritivni-sastav-za-100-g-borovnica\">Nutritivni sastav za 100 g borovnica<\/h3>\n\n\n\n<p><strong>Energija:<\/strong> 59 kcal<\/p>\n\n\n\n<p><strong>Ugljikohidrati: <\/strong>12,1 g<\/p>\n\n\n\n<p>od toga \u0161e\u0107eri: 10 g<\/p>\n\n\n\n<p><strong>Proteini:<\/strong> 0,7 g<\/p>\n\n\n\n<p><strong>Masti:<\/strong> 0,3 g<\/p>\n\n\n\n<p><strong>Dijetalna vlakna:<\/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\" id=\"vitamini-u-100-g-borovnica\">Vitamini u 100 g borovnica<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vitamin K: 19,3 mcg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin C: 9,7 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin B6: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin E: 0,6 mg&nbsp;&nbsp;<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: vitamin B1, vitamin B2, vitamin B3<\/li>\n<\/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\" id=\"minerali-u-100-g-borovnica\">Minerali u 100 g borovnica<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mangan: 0,3 mg&nbsp;&nbsp;<\/li>\n\n\n\n<li>bakar: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>kalij: 77 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>\u017eeljezo: 0,3 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: kalcij, magnezij, fosfor i cink <span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/span><\/li>\n<\/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\" id=\"maline\">Maline<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nutritivni-sastav-za-100-g-malina\">Nutritivni sastav za 100 g malina<\/h3>\n\n\n\n<p><strong>Energija:<\/strong> 46 kcal<\/p>\n\n\n\n<p><strong>Ugljikohidrati:<\/strong> 5,4 g<\/p>\n\n\n\n<p>od toga \u0161e\u0107eri: 4,4 g<\/p>\n\n\n\n<p><strong>Proteini:<\/strong> 1,2 g<\/p>\n\n\n\n<p><strong>Masti: <\/strong>0,7 g<\/p>\n\n\n\n<p><strong>Dijetalna vlakna:<\/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\" id=\"vitamini-u-100-g-malina\">Vitamini u 100 g malina<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vitamin C: 26,2 mg&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin K: 7,8 mcg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin B9: 21 mcg&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin E: 0,9 mg<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: vitamin B6, vitamin B5, vitamin B3<\/li>\n<\/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\" id=\"minerali-u-100-g-malina\">Minerali u 100 g malina<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mangan: 0,7 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>magnezij: 22 mg&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>\u017eeljezo: 0,7 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>kalij: 151 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>bakar: 0,1 mg&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: cink, fosfor, kalcij <span class=\"tadv-color\" style=\"color: #ff6600\">[27]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zasto-su-jagode-maline-i-borovnice-dobre-za-vase-zdravlje\">Za\u0161to su jagode, maline i borovnice dobre za va\u0161e zdravlje?<\/h3>\n\n\n\n<p>Svo ovo bobi\u010dasto vo\u0107e isti\u010de se iznimno visokim udjelom <strong>antioksidansa<\/strong> koji poma\u017eu u <strong>smanjenju oksidacijskog stresa<\/strong> u tijelu. To je i razlog za\u0161to se \u010desto smatra da je bobi\u010dasto vo\u0107e superhrana. Osiguravanje dovoljnog unosa ovih iznimno korisnih tvari mo\u017ee zna\u010dajno <strong>smanjiti rizik od razvoja razli\u010ditih vrsta raka<\/strong>. Osim toga, bobi\u010dasto vo\u0107e sadr\u017ei visoki udio dijetalnih vlakana koja osiguravaju zdravlje crijevnog mikrobioma i koja nam mogu pomo\u0107i u <strong>mr\u0161avljenju<\/strong> osiguravaju\u0107i osje\u0107aj sitosti. <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>Istra\u017eivanja pokazuju da redovita konzumacija jagoda tako\u0111er mo\u017ee imati <strong>pozitivan u\u010dinak na razinu kolesterola<\/strong>. Borovnice su pak poznate po antocijaninima i koriste se za <strong>bolje<\/strong> <strong>pam\u0107enje<\/strong>. Fenolne kiseline i flavonoidi, poput antocijanina, flavonola i tanina, tako\u0111er se pojavljuju u velikim koli\u010dinama u ve\u0107ini bobi\u010dastog vo\u0107a. Ove tvari imaju \u010ditav niz zdravstvenih prednosti, poput <strong>sprje\u010davanja upala i kardiovaskularnih bolesti.<\/strong> Bobi\u010dasto vo\u0107e trebalo bi bez ikakve sumnje biti sastavni dio 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>Bobi\u010dasto vo\u0107e tako\u0111er sadr\u017ei <strong>visoki udio vitamina i minerala<\/strong>, \u0161to je va\u017eno ako \u017eelite po\u010deti \u017eivjeti zdravije. \u0160umsko vo\u0107e poznato je uglavnom po visokom udjelu vitamina C koji <strong>ja\u010da va\u0161 imunolo\u0161ki sustav, osigurava pravilnu funkciju mentalnih sposobnosti i poma\u017ee u za\u0161titi stanica od oksidacijskog stresa.<\/strong> \u0160tovi\u0161e, nutritivni sastav bobi\u010dastog vo\u0107a tako\u0111er sadr\u017ei vitamin K koji pridonosi pravilnoj koagulaciji krvi i zdravlju kostiju. Tu je i vitamin B9 koji utje\u010de na rast zametnih listi\u0107a tijekom trudno\u0107e, doprinosi pravilnoj hematopoezi, poma\u017ee u funkcioniranju mentalnih sposobnosti, ja\u010da imunitet i <strong>poma\u017ee u smanjenju umora i iscrpljenosti.<\/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>\u0160to se ti\u010de udjela minerala, bobi\u010dasto vo\u0107e bogato je kalijem. Sporta\u0161i obi\u010dno trebaju kalij jer on <strong>pogoduje pravilnom funkcioniranju \u017eiv\u010danog sustava i mi\u0161i\u0107a<\/strong>. Tako\u0111er mo\u017ee pomo\u0107i u odr\u017eavanju normalnog krvnog tlaka. Drugi zna\u010dajan mineral je mangan koji je va\u017ean za energetski metabolizam, dok istovremeno poma\u017ee u za\u0161titi stanica od oksidacijskog stresa. <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\" id=\"sto-sve-mozete-pripremiti-s-bobicastim-vocem\">\u0160to sve mo\u017eete pripremiti s bobi\u010dastim vo\u0107em?<\/h3>\n\n\n\n<p>Bilo da ga jedete samo ili ga koristite u pripremi nekog slo\u017eenijeg jela, uvijek mo\u017eete ra\u010dunati na <strong>izvanredan okus<\/strong> ovog vo\u0107a koje \u0107e osvje\u017eiti svako jelo. Dajemo vam nekoliko inspirativnih recepata koji uklju\u010duju bobi\u010dasto vo\u0107e kao nezamjenjiv sastojak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"isprobajte-ove-odlicne-recepte-s-jagodama-borovnicama-i-malinama\">Isprobajte ove odli\u010dne recepte s jagodama, borovnicama i malinama<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a style=\"background-color: rgb(255, 255, 255);\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-jednostavan-kolac-od-jagode-i-zobenog-brasna\/\" class=\"ek-link\">Jednostavan kola\u010d od jagode i zobenog bra\u0161na<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-smrznuti-jogurt-s-vocem-cokoladnom-granolom-i-orasastim-plodovima\/\" class=\"ek-link\">Smrznuti jogurt s vo\u0107em, \u010dokoladnom granolom i ora\u0161astim plodovima<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/zdravi-recept-nepeceni-cheesecake-s-malinama\/\" class=\"ek-link\">Cheesecake s malinama bez pe\u010denja<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-sladoled-iz-kucne-radinosti-na-3-nacina\/\" class=\"ek-link\">Sladoled iz ku\u0107ne radinosti na 3 na\u010dina<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/proteinski-puding-s-chia-sjemenkama-i-malinama\/\" class=\"ek-link\">Proteinski puding sa chia sjemenkama i malinama<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"2000\" height=\"1334\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-864509344-edited.jpg\" alt=\"Isprobajte ove recepte s jagodama, malinama i borovnicama\" class=\"wp-image-294269\" style=\"width:843px\" title=\"Isprobajte ove recepte s jagodama, malinama i borovnicama\" 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=\"auto, (max-width: 2000px) 100vw, 2000px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"5-kosticavo-voce-kostunice\"><span class=\"ez-toc-section\" id=\"5_Kosticavo_voce_kostunice\"><\/span>5. Ko\u0161ti\u010davo vo\u0107e (ko\u0161tunice)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izaberite, uberite i u\u017eivajte. Unato\u010d tome \u0161to nisu me\u0111usobno sli\u010dne, marelice, tre\u0161nje i \u0161ljive pripadaju istoj obitelji ko\u0161ti\u010davog vo\u0107a. <strong>Ova se vrsta vo\u0107a me\u0111usobno razlikuje po veli\u010dini, obliku i boji.<\/strong> Pogledajmo pobli\u017ee njihove nutritivne 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\" id=\"tresnje\">Tre\u0161nje<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nutritivni-sastav-za-100-g-tresanja\">Nutritivni sastav za 100 g tre\u0161anja<\/h3>\n\n\n\n<p><strong>Energija:<\/strong> 66 kcal<\/p>\n\n\n\n<p><strong>Ugljikohidrati:<\/strong> 13,9 g<\/p>\n\n\n\n<p>od toga \u0161e\u0107eri: 12,8 g<\/p>\n\n\n\n<p><strong>Proteini:<\/strong> 1,1 g<\/p>\n\n\n\n<p><strong>Masti:<\/strong> 0,2 g<\/p>\n\n\n\n<p><strong>Dijetalna vlakna:<\/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\" id=\"vitamini-u-100-g-tresanja\">Vitamini u 100 g tre\u0161anja<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vitamin C: 7 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin K: 2,1 mcg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: vitamin B1, vitamin B2, vitamin B5, vitamin B6<\/li>\n<\/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\" id=\"minerali-u-100-g-tresanja\">Minerali u 100 g tre\u0161anja<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kalij: 222 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>mangan: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>bakar: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>magnezij: 11 mg&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: \u017eeljezo, fosfor, kalcij&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/span><\/li>\n<\/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\" id=\"sljive\">\u0160ljive<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nutritivni-sastav-za-100-g-sljiva\">Nutritivni sastav za 100 g \u0161ljiva<\/h3>\n\n\n\n<p><strong>Energija:<\/strong> 48 kcal<\/p>\n\n\n\n<p><strong>Ugljikohidrati:<\/strong> 10 g<\/p>\n\n\n\n<p>od toga \u0161e\u0107eri: 9,9 g<\/p>\n\n\n\n<p><strong>Proteini:<\/strong> 0,7 g<\/p>\n\n\n\n<p><strong>Masti:<\/strong> 0,3 g<\/p>\n\n\n\n<p><strong>Dijetalna vlakna:<\/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\" id=\"vitamini-u-100-g-sljiva\">Vitamini u 100 g \u0161ljiva<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vitamin C: 9,5 mg&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin K: 6,4 mcg&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin A: 345 IU&nbsp;&nbsp;<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: vitamin B1, vitamin B2, vitamin B3<\/li>\n<\/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\" id=\"minerali-u-100-g-sljiva\">Minerali u 100 g \u0161ljiva<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kalij: 157 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>bakar: 0,1 mg&nbsp;&nbsp;<\/li>\n\n\n\n<li>mangan: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: magnezij, fosfor <span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span><\/li>\n<\/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\" id=\"marelice\">Marelice<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nutritivni-sastav-za-100-g-marelica\">Nutritivni sastav za 100 g marelica<\/h3>\n\n\n\n<p><strong>Energija:<\/strong> 50 kcal<\/p>\n\n\n\n<p><strong>Ugljikohidrati:<\/strong> 9,2 g<\/p>\n\n\n\n<p>od toga \u0161e\u0107eri: 9,2 g<\/p>\n\n\n\n<p><strong>Proteini:<\/strong> 1,4 g<\/p>\n\n\n\n<p><strong>Masti: <\/strong>0,4 g<\/p>\n\n\n\n<p><strong>Dijetalna vlakna:<\/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\" id=\"vitamini-u-100-g-marelica\">Vitamini u 100 g marelica<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vitamin A: 1926 IU&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin C: 10 mg&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin E: 0,9 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>vitamin K: 3,3 mcg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9<\/li>\n<\/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\" id=\"minerali-u-100-g-marelica\">Minerali u 100 g marelica<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kalij: 259 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>bakar: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>mangan: 0,1 mg&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>sadr\u017eano u tragovima: \u017eeljezo, magnezij, fosfor<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[30]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zasto-su-tresnje-sljive-i-marelice-dobre-za-vase-zdravlje\">Za\u0161to su tre\u0161nje, \u0161ljive i marelice dobre za va\u0161e zdravlje?<\/h3>\n\n\n\n<p>Ko\u0161tunice, poput svih ostalih vrsta vo\u0107a o kojima smo ve\u0107 govorili, imaju visoki <strong>udio antioksidansa <\/strong>koji igraju va\u017enu ulogu u va\u0161em tijelu. Osim \u0161to smanjuju oksidacijski stres, mogu <strong>pomo\u0107i u sprje\u010davanju pojave kardiovaskularnih bolesti, upala<\/strong> i u nekoj mjeri <strong>odre\u0111enih vrsta raka<\/strong>. Znate i sami da prevencije nikad dosta, pa vam tako ne\u0107e \u0161tetiti dodavanje ko\u0161ti\u010davog vo\u0107a u prehranu. <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><strong>\u0160ljive<\/strong> mogu imati vrlo specifi\u010dnu ulogu za na\u0161e zdravlje. Istra\u017eivanja pokazuju da mogu <strong>pomo\u0107i u sni\u017eavanju krvnog tlaka i sprje\u010davanju zatvora<\/strong>. U komparativnom istra\u017eivanju, \u0161ljive su nadma\u0161ile popularni <a href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" class=\"ek-link\">psilijum<\/a>. Marelice tako\u0111er mogu imati velike koristi za va\u0161 probavni sustav. Redovita konzumacija mo\u017ee dovesti do <strong>ubla\u017eavanja simptoma refluksa<\/strong>. Poznate su i po visokom udjelu beta-karotena kojeg na\u0161e tijelo pretvara u vitamin A, odnosno vitamin koji je izme\u0111u ostalog klju\u010dan za dobro zdravlje 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>Ko\u0161ti\u010davo vo\u0107e tako\u0111er sadr\u017ei \u0161irok spektar vitamina i minerala. Sli\u010dno kao i bobi\u010dasto vo\u0107e, ko\u0161tunice su <strong>bogate vitaminom A i vitaminom K<\/strong> koji je va\u017ean za dobru koagulaciju krvi. Jo\u0161 jednom, ovo je vo\u0107e tako\u0111er bogato <strong>manganom, kalijem i bakrom<\/strong>, a svi su oni neophodni za mnoge tjelesne procese. Bakar je, primjerice, klju\u010dan za dobro funkcioniranje <strong>imunolo\u0161kog sustava<\/strong>, zdravu pigmentaciju ko\u017ee i kose, a tako\u0111er igra klju\u010dnu ulogu u prijenosu \u017eeljeza po cijelom tijelu. <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\" id=\"sto-sve-mozete-pripremiti-s-kosticavim-vocem\">\u0160to sve mo\u017eete pripremiti s ko\u0161ti\u010davim vo\u0107em?<\/h3>\n\n\n\n<p>Ko\u0161ti\u010davo vo\u0107e obi\u010dno se koristi kao sastojak u jednostavnim pitama od dizanog tijesta i kola\u010da karakteristi\u010dnih za srednjoeuropsku kuhinju. Odli\u010dno slu\u017ei kao zdravi zalogaji narezani na kri\u0161ke, kao i sastojci za smoothie. Za inspiraciju pogledajte 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\" id=\"isprobajte-ove-recepte-koristeci-sljive-marelice-i-tresnje\">Isprobajte ove recepte koriste\u0107i \u0161ljive, marelice i tre\u0161nje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-mug-cake-od-sljiva-za-dorucak\/\" class=\"ek-link\">Mug cake od \u0161ljiva za doru\u010dak<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskavi-crumble-sa-sljivama\/\" class=\"ek-link\">Hrskavi crumble sa \u0161ljivama<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-marelica-mug-cake-svjezeg-okusa\/\" class=\"ek-link\">Mug cake od marelice osvje\u017eavaju\u0107eg okusa<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cheesecake-s-marelicama-i-hrskavim-bademima\/\" class=\"ek-link\">Cheesecake s marelicama i hrskavim bademima<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/bozicni-fitness-recept-kuglice-od-kokosa-i-marelica-bez-pecenja\/\" class=\"ek-link\">Kuglice od kokosa i marelica bez pe\u010denja<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-clafoutis-francuska-pita-od-visanja\/\" class=\"ek-link\">Clafoutis \u2013 francuska pita od vi\u0161anja<\/a><\/li>\n<\/ul>\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\/09\/iStock-1315451307-1124x749.jpg\" alt=\"Isprobajte ove recepte s tre\u0161njama, \u0161ljivama i marelicama\" class=\"wp-image-292488\" style=\"width:843px;height:562px\" title=\"Isprobajte ove recepte s tre\u0161njama, \u0161ljivama i marelicama\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"zakljucak\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, vo\u0107e nije popularno samo zahvaljuju\u0107i svom <strong>neodoljivom slatkom okusu<\/strong>. Zbog <strong>niskog sadr\u017eaja kalorija i mno\u0161tva dijetalnih vlakana, antioksidansa, vitamina i minerala<\/strong>, vo\u0107e bi trebalo \u010diniti dio svake zdrave prehrane. Upravo zato biste vo\u0107e trebali jesti \u010desto, u zdravim koli\u010dinama i po mogu\u0107nosti s neolju\u0161tenom korom. Na ovaj na\u010din mo\u017eete uistinu maksimalno iskoristiti sve prednosti konzumiranja vo\u0107a za svoje zdravlje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znate li nekoga tko izbjegava vo\u0107e u svojoj prehrani? Ako je tako, svakako podijelite ovaj \u010dlanak s njima. Mo\u017eda \u0107ete im promijenili mi\u0161ljenje i natjerati ih da shvate pravu va\u017enost vo\u0107a u svakodnevnoj prehrani.<\/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>Vo\u0107e sadr\u017ei mnogo va\u017enih vitamina i minerala, kao i dijetalna vlakna koja su klju\u010dna za pravilnu probavu. U ovom \u0107emo vam \u010dlanku predstaviti nutritivne profile nekoliko vrsta vo\u0107a i dati vam savjete za pripremu ukusnih jela.<\/p>\n","protected":false},"author":100,"featured_media":292510,"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":[6872,7562,7016,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-299411","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-minerali-hr","9":"tag-vitamini-hr","10":"tag-voce-hr","11":"tag-zdrav-nacin-zivota-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>Vo\u0107e: Koliko kalorija i koje vitamine i minerale ono sadr\u017ei? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko je kalorija sadr\u017eano u vo\u0107u? Koje vitamine, minerale i vlakna mo\u017eemo prona\u0107i u njemu? U dana\u0161njem \u010dlanku prona\u0107i \u0107ete odgovore na sva ova pitanja.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vo\u0107e: Koliko kalorija i koje vitamine i minerale ono sadr\u017ei? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Koliko je kalorija sadr\u017eano u vo\u0107u? Koje vitamine, minerale i vlakna mo\u017eemo prona\u0107i u njemu? 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