{"id":305846,"date":"2021-11-03T11:29:41","date_gmt":"2021-11-03T10:29:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=305846"},"modified":"2024-04-25T14:35:25","modified_gmt":"2024-04-25T12:35:25","slug":"alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/","title":{"rendered":"Alternative za meso na biljnoj bazi: koje su najbolje, koliko proteina sadr\u017ee i mogu li u potpunosti zamijeniti meso?"},"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\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/#Koje_su_najpopularnije_biljne_alternative_za_meso\" title=\"Koje su najpopularnije biljne alternative za meso?\">Koje su najpopularnije biljne alternative za meso?<\/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\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/#Sest_najpopularnijih_biljnih_alternativa_za_meso\" title=\"\u0160est najpopularnijih biljnih alternativa za meso\">\u0160est najpopularnijih biljnih alternativa za meso<\/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\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/#1_Tofu\" title=\"1. Tofu\">1. Tofu<\/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\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/#2_Tempeh\" title=\"2. Tempeh\">2. Tempeh<\/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\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/#3_Seitan\" title=\"3. Seitan\">3. Seitan<\/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\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/#4_Kruhovac_jackfruit\" title=\"4. Kruhovac (jackfruit)\">4. Kruhovac (jackfruit)<\/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\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/#5_Sojino_meso_dehidrirani_proteini_soje\" title=\"5. Sojino meso (dehidrirani proteini soje)\">5. Sojino meso (dehidrirani proteini soje)<\/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\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/#6_Burgeri_kobasice_ili_sunka_od_povrca\" title=\"6. Burgeri, kobasice ili \u0161unka od povr\u0107a\">6. Burgeri, kobasice ili \u0161unka od povr\u0107a<\/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\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/#Koje_su_prednosti_i_nedostaci_biljnih_alternativa_za_meso\" title=\"Koje su prednosti i nedostaci biljnih alternativa za meso?\">Koje su prednosti i nedostaci biljnih alternativa za meso?<\/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\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/#Hocemo_li_u_buducnosti_uzgajati_meso\" title=\"Ho\u0107emo li u budu\u0107nosti uzgajati meso?\">Ho\u0107emo li u budu\u0107nosti uzgajati meso?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Potra\u017enja za biljnim alternativama za meso i mlije\u010dnim proizvodima u porastu je. \u010cak i najve\u0107i ljubitelji mesa ponekad u prehranu uvrste pljeskavicu od mahunarki ili tofu. <strong>\u0160to se krije iza toga?<\/strong> Veganski trend, eti\u010dko pitanje, ekolo\u0161ka kriza, sve ve\u0107a ponuda veganske hrane, kao i mo\u017eda popularni dokumentarci Game Changers koji poti\u010du njihov sadr\u017eaj. Pogledajmo zajedno proizvodnju, nutritivni profil i upotrebu najpopularnijih mesnih alternativa.<\/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=\"Koje_su_najpopularnije_biljne_alternative_za_meso\"><\/span>Koje su najpopularnije biljne alternative za meso?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U svijetu je sve ve\u0107i broj vegana i vegetarijanaca, ali i ljudi koji specifi\u010dno ograni\u010davaju konzumaciju mesa i mlije\u010dnih proizvoda. <strong>Zovu ih fleksitarijanci, a u hrani \u017eivotinjskog podrijetla u\u017eivaju samo povremeno.<\/strong> Fleksitarijanci se trude jesti u skladu s prirodom, \u0161tite\u0107i tako planet i njegove resurse. Ograni\u010davaju meso i mlije\u010dne proizvode u svojoj prehrani kako bi smanjili uglji\u010dni otisak. Prema nedavnom istra\u017eivanju, ti pojedinci \u010dine <strong>42 %<\/strong> kupaca. Prema sada\u0161njim procjenama, izgleda da \u0107e se ovaj trend nastaviti i u narednim godinama. Do 2035. biljne alternative mogle bi \u010diniti do 11 % ukupne prodaje mesa, ribe i mlije\u010dnih proizvoda. To ide ruku pod ruku sa smanjenom potro\u0161njom mesa i ni\u017eim emisijama uglji\u010dnog dioksida. <span style=\"color: #ff6600\">[1-3]<\/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=\"Sest_najpopularnijih_biljnih_alternativa_za_meso\"><\/span>\u0160est najpopularnijih biljnih alternativa za meso<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biljne alternative mesu naj\u010de\u0161\u0107e se prave od mahunarki, uglavnom soje. Imaju visok sadr\u017eaj proteina koje na\u0161e tijelo mo\u017ee dobro iskoristiti. Me\u0111utim, neke od ovih namirnica su siroma\u0161ne proteinima te je potrebno dodati jo\u0161 jedan izvor ovog va\u017enog makronutrijenta. Kako izgledaju najpopularnije alternative mesu u nutritivnom smislu i \u0161to mo\u017eemo kuhati s njima?<\/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_Tofu\"><\/span>1. Tofu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tofu vjerojatno ne treba dugo predstavljanje. U na\u0161u prehranu je u\u0161ao preko Azije, gdje njegova proizvodnja i konzumacija ima dugu povijest. Ovo nije nova moderna hrana. Japanski redovnici su <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tofu-hr\/\" class=\"ek-link\">tofu<\/a> koristili kao izvor proteina prije otprilike 1000 godina. <strong>Prema nekim teorijama, do njega se do\u0161lo potpuno slu\u010dajno.<\/strong> Neki izvje\u0161tavaju da je iza njegovog izuma stajao kineski kuhar koji je u napitak od soje slu\u010dajno dodao algu nigari i ona se po\u010dela zgru\u0161avati. Tako je nastala bijela krutina koju danas poznajemo kao tofu. Sli\u010dan proces proizvodnje zadr\u017eao se do danas. <span style=\"color: #ff6600\">[4-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zrna soje se prvo ispiru i nama\u010du u vodi nekoliko sati da nabubre. Zatim se mije\u0161aju dok ne dobiju konzistenciju koja podsje\u0107a na glatku ka\u0161u. Ova mje\u0161avina se zatim zagrijava na 100 &#8211; 110 \u00b0C, smanjuju\u0107i okus soje. U nekim se slu\u010dajevima u proizvodnom procesu koristi \u010dak i dvostruko vi\u0161a temperatura pomo\u0107u tla\u010dnih posuda. Nakon \u0161to se zagrije, procijedi se da nastane napitak od soje. Koagulant (nigari alge ili kalcijeva sol) se umije\u0161a kako bi se osiguralo talo\u017eenje i stvaranje \u010dvrste tvari. Zatim je tu samo filtriranje i oblikovanje u blokove koji su nam poznati iz trgovina. <span style=\"color: #ff6600\">[6]<\/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\">Koje su prosje\u010dne nutritivne vrijednosti 100 g tofua?<\/h3>\n\n\n\n<p>Tofu sadr\u017ei sve esencijalne aminokiseline i smatra se jednim od najboljih izvora biljnih bjelan\u010devina. To je tako\u0111er zahvaljuju\u0107i njegovoj sirovini &#8211; <strong>soji bogatoj antioksidansima, izoflavonoidima.<\/strong> U procesu proizvodnje oboga\u0107en je va\u017enim kalcijem koji se u tijelu apsorbira sli\u010dno kao u mlijeku. Na nutritivne vrijednosti dobivenog tofua utje\u010de odabir zrna soje koja mo\u017ee imati relativno razli\u010ditu zastupljenost hranjivih tvari. Sli\u010dno, postoji razlika izme\u0111u konvencionalnog i BIO uzgoja. Prednost tofua u BIO kvaliteti je \u0161to dolazi od biolo\u0161ki naj\u010di\u0161\u0107e i najkvalitetnije soje.<span style=\"color: #ff6600\"> [7-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g prosje\u010dnog tofua bez okusa sadr\u017ei 125 kcal, 2,3 g ugljikohidrata, 12 g proteina, 7,5 g masti<\/strong><\/li>\n\n\n\n<li><strong>100 g prosje\u010dnog <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\"BIO tofua (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO tofua<\/a><\/span> sadr\u017ei 70 kcal, 0,9 g ugljikohidrata, 7,2 g proteina i 4 g masti<\/strong><\/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\">\u0160to kuhati s tofuom?<\/h3>\n\n\n\n<p>Osim klasi\u010dnog bijelog tofua, na tr\u017ei\u0161tu je dostupna i dimljena, biljna ili marinirana sorta, kao i ona s algama ili povr\u0107em. Mo\u017eemo prona\u0107i i ultra mekani tofu ili obrnuto, \u010dvrsti tofu. <strong>Ovisno o tome kakav tofu zavr\u0161i u na\u0161oj ko\u0161arici, uvijek mo\u017eemo smisliti \u0161to \u0107emo s njime.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mekani bijeli tofu<\/strong> odli\u010dan je za slatke kreme, slane namaze ili umake. Moglo bi se re\u0107i da ga koristimo gdje god ina\u010de stavljamo <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">skutu <\/a>ili jogurt.<\/li>\n\n\n\n<li>Aromatizirane i \u010dvr\u0161\u0107e varijante idealne su uz pr\u017eeno povr\u0107e, <span style=\"color: #ff6600\">veganski curry<\/span> ili <span style=\"color: #ff6600\"><a aria-label=\"poke (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-poke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">poke<\/a><\/span>. Mogu se dodati i u juhe ili salate.<\/li>\n\n\n\n<li>Nakon \u0161to ih zgnje\u010dimo i za\u010dinimo <a aria-label=\"kurkumom  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-kurkuma-u-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kurkumom<\/span> <\/a>i <span style=\"color: #ff6600\">crnom solju<\/span>, mo\u017eemo ga ispe\u0107i u tavi da dobijemo ne\u0161to nalik obroku od jaja.<\/li>\n\n\n\n<li>Prednost je u tome \u0161to tofu <strong>ne treba kuhati.<\/strong> Onda ako trebamo brzi obrok, samo ga nare\u017eemo i dodamo povr\u0107u. U trenu imamo brzi i nutritivno uravnote\u017een me\u0111uobrok na stolu.<\/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-1305943018-1124x750.jpg\" alt=\"Tofu kao alternativa mesu na biljnoj bazi\" class=\"wp-image-297147\" style=\"width:843px;height:563px\" title=\"Tofu kao alternativa mesu na biljnoj bazi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Tempeh\"><\/span>2. Tempeh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tempeh je izvorno iz Indonezije. Koristi se na ovom podru\u010dju stotinama godina, ali nije u\u0161ao u na\u0161 jelovnik do 20. stolje\u0107a. To je vrsta fermentirane verzije tofua. Napravljen je od natopljenih i kuhanih zrna soje, na koje se dodaje starter kultura u obliku plemenite plijesni roda Rhizopus oligosporu. Ona \u0107e se pro\u0161iriti po zrnima soje tijekom nekoliko sati do \u010dak nekoliko dana, spajaju\u0107i ih kako bi se stvorila tvrda bijela konzistencija. Zahvaljuju\u0107i procesu fermentacije tempeh stje\u010de potpuno nove nutritivne karakteristike i nudi druga\u010diji okus. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje su prosje\u010dne nutritivne vrijednosti tempeha od 100 g?<\/h3>\n\n\n\n<p>Budu\u0107i da je tempeh napravljen od cjelovitih zrna soje, obi\u010dno sadr\u017ei vi\u0161e vlakana, proteina, vitamina i minerala od tofua. <strong>Naprimjer, mo\u017ee se pohvaliti vi\u0161im razinama kalcija, \u017eeljeza i vitamina B<\/strong> koji su <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/\" target=\"_blank\" aria-label=\"\u010desto odsutni iz prehrane vegana i vegetarijanaca (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010desto odsutni iz prehrane vegana i vegetarijanaca<\/a><\/span>. Tako\u0111er je izvor korisnih antioksidanata u obliku izoflavonoida. Zahvaljuju\u0107i procesu fermentacije, on tako\u0111er sadr\u017ei zdrave bakterije koje mogu pozitivno utjecati na mikrobiom crijeva i poticati zdravu probavu. <span style=\"color: #ff6600\">[10-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>U prosjeku 100 g nearomatiziranog tempeha sadr\u017ei 192 kcal, 20,3 g proteina, 7,6 g ugljikohidrata i 10,8 g masti<\/strong><\/li>\n\n\n\n<li><strong>100 g <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\"BIO tempeha (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO tempeha<\/a><\/span> u prosjeku sadr\u017ei 179 kcal, 17,5 g proteina, 12 g ugljikohidrata i 8 g masti<\/strong><\/li>\n<\/ul>\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=\"105073,105907,105964,115885\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0160to kuhati s tempehom?<\/h3>\n\n\n\n<p>Iako se tek nedavno pojavio u na\u0161oj prehrani, njegova popularnost raste \u010dak i me\u0111u zakletim ljubiteljima mesa. Ima tipi\u010dno izra\u017eeniji okus od tofua. <strong>U trgovinama ga nalazimo u razli\u010ditim varijantama koje se me\u0111usobno razlikuju u okusu i tako\u0111er u sastavu.<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">Tempeh<\/a> mo\u017ee biti bez okusa, marinirani i tako\u0111er pr\u017eeni. Mo\u017eemo \u010dak i nai\u0107i na tempeh koji je napravljen od lupina ili zelenog graha ili drugih mahunarki. Me\u0111utim, one imaju potpuno razli\u010dite prehrambene vrijednosti od normalnog sojinog tempeha. Od ove hrane mo\u017eete smisliti brojne sjajne recepte za napraviti u svojoj kuhinji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najlak\u0161i na\u010din je narezati tempeh i jesti ga na kruhu.<\/li>\n\n\n\n<li>Tako\u0111er ima sjajan okus kada je mariniran i pe\u010den u pe\u0107nici, tavi ili na kontaktnom ro\u0161tilju dok ne postane hrskav.<\/li>\n\n\n\n<li>Tako\u0111er s njime mo\u017eemo napraviti popularni veggie burger ili hranjivu buddha zdjelu.<\/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-1284912523-1124x749.jpg\" alt=\"Tempeh kao biljna alternativa mesu\" class=\"wp-image-297161\" style=\"width:843px;height:562px\" title=\"Tempeh kao biljna alternativa mesu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Seitan\"><\/span>3. Seitan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Seitan tako\u0111er potje\u010de iz Azije, to\u010dnije iz Kine. Prije nekoliko stotina godina, budisti\u010dki redovnici, koji su \u010desto vegetarijanci, jeli su ga umjesto mesa. U tome, me\u0111utim, zavr\u0161ava sva sli\u010dnost s tofuom ili tempehom. <strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/seitan-hr\/\" class=\"ek-link\">Seitan<\/a> je napravljen od bjelan\u010devina iz p\u0161enice.<\/strong> Napravljen je mije\u0161anjem bra\u0161na s vodom i pu\u0161ten da odstoji neko vrijeme. Dobiveno tijesto se zatim uroni u \u010distu vodu i ispere dok nam ne ostane spu\u017evasta masa. U ovoj fazi bra\u0161no smo oslobodili velikog dijela ugljikohidrata i ostao nam je \u010disti protein &#8211; gluten. Iako je postupak prili\u010dno jednostavan, potrebno je mnogo vremena i strpljenja. Ako vam se to ne da raditi, mo\u017eete kupiti gotov seitan ili ga napraviti s<span style=\"color: #ff6600\"> instant mje\u0161avinom<\/span>. Ona se jednostavno pomije\u0161a s vodom i omiljenim za\u010dinima, a zatim kuha i seitan je na stolu za nekoliko minuta. <span style=\"color: #ff6600\">[13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje su prosje\u010dne nutritivne vrijednosti seitana od 100 g?<\/h3>\n\n\n\n<p>Kao \u0161to smo rekli, seitan je \u010disti p\u0161eni\u010dni protein &#8211; gluten. Stoga nije prikladno za celijaki\u010dare i druge koji trebaju <span style=\"color: #ff6600\"><a aria-label=\"izbegavati gluten (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">izbegavati gluten<\/a><\/span>. Me\u0111utim, svi ostali mogu napraviti fini obrok. Gledaju\u0107i kompoziciju, visoke razine vitamina ili minerala nisu ono \u010dime se mo\u017ee pohvaliti, ali <strong>nas iznena\u0111uje visokom razinom proteina.<\/strong> Kada pobli\u017ee promotrimo sastav seitana, nailazimo na to da nema aminokiseline lizin, metionin i tako\u0111er treonin. Ali te se tvari mogu nadopuniti od drugih izvora proteina (tofu, tempeh) i \u017eitarica (<a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riza-hr\/\" class=\"ek-link\">ri\u017ea<\/a>, <span style=\"color: #ff6600\"><a aria-label=\"kvinoja (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a><\/span>) u dnevnoj prehrani. Kada se seitan priprema s porcijom \u017eitarica i ora\u0161astih plodova kao prilog, te aminokiseline su dovoljno nadopunjene. \u0160tovi\u0161e, u nearomatizranoj verziji seitan se odlikuje svojim niskim sadr\u017eajem kalorija, masti i ugljikohidrata. Mo\u017ee puno pomo\u0107i kod <span style=\"color: #ff6600\"><a aria-label=\"mr\u0161avljenja (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mr\u0161avljenja<\/a><\/span>. <span style=\"color: #ff6600\">[14-15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g seitana u prosjeku sadr\u017ei 107 kcal, 17,9 g proteina, 9,5 g ugljikohidrata i 0,8 g masti<\/strong><\/li>\n\n\n\n<li><strong>100 g <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\"BIO seitana (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO seitana<\/a><\/span> u prosjeku sadr\u017ei 74 kcal, 13,1 g proteina, 5,2 g ugljikohidrata i 0,4 g masti<\/strong><\/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\">\u0160to kuhati sa seitanom?<\/h3>\n\n\n\n<p>Seitan, kupljen ili pripremljen kod ku\u0107e, izgleda kao meso. <strong>Mo\u017eemo ga slobodno dodati gdje god bismo ina\u010de koristili izvor \u017eivotinjskih proteina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Super je mariniran, narezan na rezance i pr\u017een na tavi s povr\u0107em.<\/li>\n\n\n\n<li>Mo\u017eete pripremiti i seitan odreske, ra\u017enji\u0107e ili trgano &#8220;meso&#8221;.<\/li>\n\n\n\n<li>Tako\u0111er ima ukusan i hrskav okus pe\u010den u pe\u0107nici ili na ro\u0161tilju.<\/li>\n\n\n\n<li>Obi\u010dno se dodaje i u sendvi\u010de, hamburgere ili tortilje.<\/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-601145484-1124x750.jpg\" alt=\"Seitan kao alternativa mesu na biljnoj bazi\" class=\"wp-image-297175\" style=\"width:843px;height:563px\" title=\"Seitan kao alternativa mesu na biljnoj bazi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kruhovac_jackfruit\"><\/span>4. Kruhovac (jackfruit)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600\">Kruhovac (jackfruit)<\/span> je tropsko vo\u0107e porijeklom iz Indije. Ako jo\u0161 niste upoznali kruhovac, vjerojatno ste iznena\u0111eni \u0161to smo ga uvrstili na popis mesnih alternativa. Zaslu\u017eio je svoje mjesto zbog svojih jedinstvenih kvaliteta. <strong>Neutralnog je okusa, a konzistencijom i izgledom nakon guljenja i rezanja podsje\u0107a na trgano meso.<\/strong> To je ono \u0161to je glavno za privla\u010denje svih onih koji planiraju reducirati meso, ali se ne \u017eele odre\u0107i njegove vlaknaste teksture.<\/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\">Koje su prosje\u010dne nutritivne vrijednosti 100 g kruhovca (jackfruita)?<\/h3>\n\n\n\n<p>Dok kruhovac izgledom podsje\u0107a na meso, ove su namirnice vrlo udaljene u smislu nutritivnih vrijednosti. Vo\u0107e, \u010dak i ako se s njime pretjeruje, ne mo\u017ee se smatrati izvorom proteina. S druge strane, <strong>sadr\u017ei vlakna, vitamin A i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" aria-label=\"C (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">C<\/a><\/span>, kalij, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/beta-karoten-gymbeam.html\" target=\"_blank\" aria-label=\"beta karoten (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta karoten<\/a><\/span>, <a href=\"https:\/\/gymbeam.hr\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\"lutein  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">lutein<\/span> <\/a>i druge antioksidanse.<\/strong><\/p>\n\n\n\n<p>Dakle, u slu\u010daju da umjesto mesa stavimo kruhovac u na\u0161e tortilje, na\u0161a porcija vo\u0107a je postignuta. Me\u0111utim, tada moramo prihvatiti \u010dinjenicu da je hrani nedostajalo proteina i da \u0107emo vjerojatno uskoro opet biti <span style=\"color: #ff6600\">gladni<\/span>. Taj problem mo\u017eemo rije\u0161iti tako da u svoje tortilje ubacimo jo\u0161 malo narezanog tempeha, tofua, seitana ili mahunarki. Druga opcija je pove\u0107anje udjela proteina u drugim obrocima tijekom dana. <span style=\"color: #ff6600\">[16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g kruhovca (jackfruita) sadr\u017ei u prosjeku 95 kcal, 1,7 g proteina, 23,2 g ugljikohidrata i 0,6 g masti<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate koja je hrana bogata proteinima, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" aria-label=\"Dvadeset namirnica s kojima mo\u017eete jednostavno dodati proteine u prehranu. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Dvadeset namirnica s kojima mo\u017eete jednostavno dodati proteine u prehranu.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0160to kuhati s kruhovcem?<\/h3>\n\n\n\n<p>Kruhovac je stvarno veliko vo\u0107e koje je prili\u010dno te\u0161ko prona\u0107i u Europi i vjerojatno ne bismo ni znali \u0161to bismo s njim. U trgovinama ga, pak, mo\u017eemo na\u0107i ve\u0107 oguljenog i narezanog u limenkama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kruhovac se zatim mo\u017ee razdvojitzi na manja vlakna i preraditi na sli\u010dan na\u010din kao i meso.<\/li>\n\n\n\n<li>Prednost je u tome \u0161to je bljutavog okusa koji se lako modificira marinadom i za\u010dinima.<\/li>\n\n\n\n<li>Nakon za\u010dinjavanja pe\u010de se na tavi, a zatim se dodaje u sendvi\u010de, hamburgere, tortilje, tacose ili juhe.<\/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-1145044902-1124x749.jpg\" alt=\"Kruhovac (jackfruit) kao alternativa mesu na biljnoj bazi\" class=\"wp-image-297192\" style=\"width:843px;height:562px\" title=\"Kruhovac (jackfruit) kao alternativa mesu na biljnoj bazi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Sojino_meso_dehidrirani_proteini_soje\"><\/span>5. Sojino meso (dehidrirani proteini soje)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sojino meso nalazi se i pod preciznijom oznakom &#8211; dehidrirani teksturirani protein soje. <strong>Izra\u0111uje se od odma\u0161\u0107enog sojinog bra\u0161na, koje sadr\u017ei minimalnu koli\u010dinu ugljikohidrata i visok udio proteina i vlakana.<\/strong> Prera\u0111uje se u razne oblike kao \u0161to su rezanci, kocke ili kri\u0161ke. Iz njih se tada uklanja voda, stoga imaju dug \u017eivotni vijek. Ve\u0107ina nas pamti sojino meso kao prvu mesnu alternativu koju smo probali u \u017eivotu. Archer Daniels Midland, ameri\u010dka prehrambena tvrtka, po\u010dela ga je prodavati 1960-ih. Iz SAD-a je sojino meso brzo stiglo do Europe, gdje su ga posebno zavoljeli vegani i vegetarijanci. <span style=\"color: #ff6600\">[18]<\/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\">Koje su prosje\u010dne nutritivne vrijednosti 100 g sojinog mesa?<\/h3>\n\n\n\n<p>Zahvaljuju\u0107i \u010dinjenici da je napravljeno od sojinog bra\u0161na, iz kojeg su uklonjene masno\u0107e i veliki udio ugljikohidrata, sojino meso ima visok sadr\u017eaj proteina. Tako\u0111er je bogato vlaknima i nizom minerala kao \u0161to su magnezij, fosfor, kalij i kalcij. <span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g sojinog mesa u prosjeku sadr\u017ei 327 kcal, 51,4 g proteina, 33,9 g ugljikohidrata i 1,2 g masti.<\/strong><\/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\">\u0160to kuhati sa sojinim mesom?<\/h3>\n\n\n\n<p>Uobi\u010dajeno je koristiti 20 &#8211; 30 g ovog proizvoda u suhom stanju po obroku. Kada se sojine kri\u0161ke ili rezanci kuhaju (u vodi ili juhi), pove\u0107ava im se volumen i <strong>izgledom podsje\u0107aju na meso.<\/strong> Nemaju jako intenzivan okus pa ih je va\u017eno dobro za\u010diniti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eemo zape\u0107i sojino meso i dodati povr\u0107e ili gljive.<\/li>\n\n\n\n<li>Mo\u017eemo ga dodati i u salate ili juhe.<\/li>\n\n\n\n<li>Gula\u0161 od povr\u0107a mo\u017ee se pripremiti i od sojinih rezanaca.<\/li>\n\n\n\n<li>Od sojinog granulata radimo knedle ili veganski Bolognese umak.&nbsp;<\/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-1302138134-1124x749.jpg\" alt=\"\u0160to pripremiti sa sojinim mesom?\" class=\"wp-image-297210\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Burgeri_kobasice_ili_sunka_od_povrca\"><\/span>6. Burgeri, kobasice ili \u0161unka od povr\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zbog velike potra\u017enje za mesnim alternativama, prehrambene tvrtke po\u010dele su se natjecati u proizvodnji burgera, kobasica i drugih biljnih varijanti kobasica. <strong>U svojoj proizvodnji nastoje se \u0161to vi\u0161e pribli\u017eiti izgledu, okusu i nutritivnim karakteristikama mesa.<\/strong> Neki poku\u0161aji su vrlo uspje\u0161ni, ali \u010desto moraju platiti danak u obliku beskrajnih aroma, bojila i drugih dodataka. Stvoriti sinteti\u010dki krvavi odrezak koji \u0107e tako\u0111er biti dobrog okusa jednostavno nije tako jednostavno.<\/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\">Koje su postoje\u0107e opcije za meso i ribu na biljnoj bazi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>burgeri<\/li>\n\n\n\n<li>piletina izrezana na trakice<\/li>\n\n\n\n<li>mljeveno meso<\/li>\n\n\n\n<li>pe\u010dena patka ili pile<\/li>\n\n\n\n<li>su\u0161eno meso<\/li>\n\n\n\n<li>kobasice, slanina, \u0161unka, kobasica chorizo<\/li>\n\n\n\n<li>pa\u0161teta<\/li>\n\n\n\n<li>tuna iz konzerve<\/li>\n\n\n\n<li>riblji odresci<\/li>\n\n\n\n<li>dimljeni losos<\/li>\n\n\n\n<li>kozice<\/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\">Kakav je sastav biljnih alternativa mesu, ribi i kobasicama?<\/h3>\n\n\n\n<p>Sastav ovih proizvoda \u010desto uklju\u010duje proteine \u200b\u200bsoje, gra\u0161ka ili drugih mahunarki, p\u0161eni\u010dni gluten, kukuruzni \u0161krob, kokosovo ulje te tako\u0111er guar gumu, maltodekstrin, biljne ekstrakte, za\u010dine, arome i druge dodatke. Cijeli popis bio bi dovoljno velik za jednu pri\u010du. <strong>To su toliko visokoprera\u0111ene namirnice koje se ne bi trebale \u010desto pojavljivati \u200b\u200bu na\u0161oj prehrani.<\/strong> U nekim se slu\u010dajevima ove mesne alternative sastoje samo od ugljikohidrata, ulja, vode, bojila i za\u010dina. Tako\u0111er im nedostaje proteina. Stoga, \u010dak i pri odabiru, gledamo njihov sastav i eventualno ih u prehrani nadopunimo drugim izvorom proteina. <span style=\"color: #ff6600\">[20-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Svaki od ovih proizvoda ima potpuno razli\u010dite sastave i nutritivne vrijednosti, tako da je prakti\u010dki nemogu\u0107e prona\u0107i prosje\u010dne nutritivne vrijednosti na 100g.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-burger-od-slanutka\/\" target=\"_blank\" aria-label=\"Burger od povr\u0107a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Burger od povr\u0107a<\/a><\/span> mo\u017eemo napraviti i sami kod ku\u0107e, a ne\u0107e nam trebati ni pribli\u017eno toliko sastojaka i dodataka. Primjerice, dobro \u0107e poslu\u017eiti onaj od <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/tjestenina\/leca\" target=\"_blank\" aria-label=\"le\u0107e (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">le\u0107e<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\"slanutka (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slanutka<\/a><\/span>, graha ili brza alternativa mesu za burgere, dobro \u0107e poslu\u017eiti bilo pe\u010deni tempeh ili seitan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima koji jo\u0161 izvori biljnih proteina postoje i kako ih uklju\u010diti u svoju prehranu, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\" target=\"_blank\" aria-label=\"Koji su izvori biljnih proteina najbolji i za\u0161to ih uklju\u010diti u svoju prehranu? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koji su izvori biljnih proteina najbolji i za\u0161to ih uklju\u010diti u svoju prehranu?<\/a><\/span><\/strong><\/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-1286864318-1124x749.jpg\" alt=\"Kakav je sastav burgera od povr\u0107a?\" class=\"wp-image-297229\" style=\"width:843px;height:562px\" title=\"Kakav je sastav burgera od povr\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_prednosti_i_nedostaci_biljnih_alternativa_za_meso\"><\/span>Koje su prednosti i nedostaci biljnih alternativa za meso?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tofu, tempeh, seitan i druge alternative mesu vjerojatno \u0107e se sve \u010de\u0161\u0107e pojavljivati \u200b\u200bu na\u0161oj prehrani. Ono \u0161to jedemo ne utje\u010de samo na na\u0161e zdravlje, ve\u0107 i na okoli\u0161. Stoga je va\u017eno razmotriti prednosti i nedostatke koje nam ove namirnice mogu donijeti.<\/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\">Prednosti biljnih alternativa za meso<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdravstvene prednosti:<\/strong> Biljne alternative za meso op\u0107enito sadr\u017ee <strong>manje kolesterola i zasi\u0107enih masti<\/strong> od mesa. To su visokorizi\u010dne hranjive tvari koje zdravstvene organizacije preporu\u010duju smanjiti jer mogu negativno utjecati na na\u0161e zdravlje. Ovi proizvodi tako\u0111er obi\u010dno sadr\u017ee vi\u0161e korisnih vlakana i antioksidansa. Iz ovih i drugih razloga, prehrana bazirana na biljnim izvorima povezana je s manjim rizikom od razvoja pretilosti, bolesti srca i krvnih \u017eila ili dijabetesa. Me\u0111utim, to uvijek ovisi o cjelokupnom kontekstu va\u0161e prehrane i na\u010dina \u017eivota. <span style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li><strong>Okoli\u0161:<\/strong> Uzgoj, berba i proizvodnja hrane biljnog podrijetla ima manji utjecaj na okoli\u0161 od proizvodnje mesa i mlije\u010dnih proizvoda, prema brojnim studijama. To je uglavnom zato \u0161to stoka mora jesti i piti, a ve\u0107ina proizvodnje kukuruza ili soje se koristi za njihovo izdr\u017eavanje. Prema nekim &nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/www.pcrm.org\/news\/blog\/beans-versus-beef-try-climate-change-food-calculator\" target=\"_blank\" aria-label=\"izra\u010dunima (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izra\u010dunima<\/a>,<\/span>&nbsp; dnevna potro\u0161nja od 75 g gove\u0111eg mesa u jednoj godini ekvivalentna je koli\u010dini stakleni\u010dkih plinova koju proizvede automobil kada prije\u0111e 11.000 kilometara. Nasuprot tome, 150 g graha svaki dan godi\u0161nje je, prema istoj ra\u010dunici, ekvivalent koli\u010dini stakleni\u010dkih plinova koju isti automobil proizvede za samo 150 km. Stakleni\u010dki plinovi jedan su od faktora \u010dija uloga se \u010desto umanjuje u vezi s ubrzavanjem globalnog zatopljenja. <span style=\"color: #ff6600\">[23-24]<\/span><\/li>\n\n\n\n<li><strong>Manji rizik od bakterijske infekcije:<\/strong> Tofu, tempeh ili seitan mogu se dodati hrani odmah nakon va\u0111enja iz ambala\u017ee. Tako ne\u0161to ne mo\u017eemo si priu\u0161titi sa sirovim mesom. Alternative na biljnoj bazi nam tako predstavljaju manji rizik od zaraze bakterijama poput E. coli ili campylobactera koje su povezane s nedovoljno kuhanim mesom. <span style=\"color: #ff6600\">[20]<\/span><\/li>\n\n\n\n<li><strong>Raznolikija prehrana:<\/strong> Meso je kvalitetan izvor proteina bez kojeg mnogi ljudi ne mogu zamisliti dan. No, nekima bi s vremenom mogla postati manje ugodna njihova svakodnevna konzumacija i priprema. Alternative na biljnoj bazi mogu pomo\u0107i u poticanju na\u0161e kuharske ma\u0161te. Zahvaljuju\u0107i novootkrivenim receptima pobolj\u0161at \u0107emo prehranu i pro\u0161iriti popis omiljenih jela.<\/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-1147252758-1124x749.jpg\" alt=\"Koje su prednosti prehrane na biljnoj bazi?\" class=\"wp-image-297243\" style=\"width:843px;height:562px\" title=\"Koje su prednosti prehrane na biljnoj bazi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Nedostaci biljnih alternativa za meso<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ni\u017ei udio proteina i lo\u0161ija apsorpcija:<\/strong> alternative za meso na bazi soje sadr\u017ee sve va\u017ene aminokiseline i dobro se koriste u tijelu. Na\u017ealost, to se ne odnosi na sve biljne proteine. \u010cesto imaju manje proteina od mesa i mlijeka na 100 g, a na\u0161e tijelo ih ne mo\u017ee iskoristiti tako u\u010dinkovito. Stoga se veganima i drugim pojedincima koji jedu samo biljne izvore proteina obi\u010dno savjetuje pove\u0107anje ukupnog unosa proteina. Kori\u0161tenje <a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" class=\"ek-link\">biljnih proteina<\/a> tako\u0111er mo\u017ee podr\u017eati istovremeni unos <a aria-label=\"probiotika  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/probioten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">probiotika<\/span> <\/a>koji pobolj\u0161avaju njihovu probavljivost i apsorpciju u tijelu. Uklju\u010divanje biljnih <a aria-label=\"proteina  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">proteina<\/span> <\/a>za pove\u0107anje proteina u prehrani tako\u0111er mo\u017ee biti u\u010dinkovito rje\u0161enje.&nbsp; <span style=\"color: #ff6600\">[25-26]<\/span><\/li>\n\n\n\n<li><strong>Ni\u017ei sadr\u017eaj vitamina <span style=\"color: #ff6600\"><a aria-label=\"B12 (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">B12<\/a><\/span>, <a aria-label=\"kalcija  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kalcija<\/span> <\/a>i <span style=\"color: #ff6600\"><a aria-label=\"\u017eeljeza (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zeljezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eeljeza<\/a><\/span>:<\/strong> Ovi vitamini i minerali \u010desto mogu biti odsutni u prehrani koja se temelji samo na biljnim izvorima. Iako se \u010desto dodaju biljnim alternativama za meso, moramo o\u010dekivati njihovu \u200b\u200bmanju iskoristivost u tijelu. Prirodni izvori kao \u0161to su meso, jaja ili mlije\u010dni proizvodi imaju prednost u tom pogledu. <span style=\"color: #ff6600\">[28-29]<\/span><\/li>\n\n\n\n<li><strong>Visok udio aditiva i soli:<\/strong> neki dodaju velike koli\u010dine bojila, aroma, soli i drugih tvari kako bi im poja\u010dali okus. Kada kupimo svje\u017ee meso, nje\u017eno ga za\u010dinimo, spe\u010demo i gotovi smo. Ali u slu\u010daju visokoprera\u0111ene hrane s puno aditiva, riskiramo da se ne zasitimo i da pojedemo u kona\u010dnici vi\u0161e kalorija tijekom dana. U tom pogledu po\u017eeljno je odabrati nearomatizirane verzije tofua ili tempeha. Oni sadr\u017ee samo dva sastojka u svojoj formulaciji. <span style=\"color: #ff6600\">[28-29]<\/span><\/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=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-1124x748.jpg\" alt=\"Koji su nedostaci biljne prehrane?\" class=\"wp-image-297257\" style=\"width:843px;height:561px\" title=\"Koji su nedostaci biljne prehrane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Ne igra toliku ulogu u na\u0161oj prehrani jedemo li za ru\u010dak kri\u0161ku tofua ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletinu<\/a>. Uvijek ovisi o cjelokupnom kontekstu. <strong>Moramo razmisliti o tome \u0161to smo jo\u0161 jeli tog dana i koje su na\u0161e trenutne prehrambene potrebe u odnosu na ciljeve.<\/strong> Iako neki ljudi mogu misliti da je biljna prehrana puno zdravija od \u017eivotinjske, ponekad je to\u010dno upravo suprotno. \u010cak i biljne alternative za meso mogu sadr\u017eavati velike koli\u010dine masti, soli i drugih tvari. Va\u017eno je nastojati odr\u017eavati raznovrsnost u prehrani, \u010ditati etikete, jesti <span style=\"color: #ff6600\"><a aria-label=\"vo\u0107e (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vo\u0107e<\/a><\/span>, povr\u0107e, razne izvore <a aria-label=\"proteina  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/protein-visokog-kvaliteta-kako-otkriti-koji-je-izvor-proteina-najkvalitetniji\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">proteina<\/span> <\/a>kako biste dobili potrebnu koli\u010dinu svih aminokiselina i pridr\u017eavali se ostalih principa zdrave prehrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite nau\u010diti kako se zdravo hraniti, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\" target=\"_blank\" aria-label=\"\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo?<\/a><\/strong><\/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=\"Hocemo_li_u_buducnosti_uzgajati_meso\"><\/span>Ho\u0107emo li u budu\u0107nosti uzgajati meso?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do prije nekoliko godina ideja o burgeru s <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107em <\/a>bila je kao ne\u0161to iz svijeta znanstvene fantastike. Danas nas ne iznena\u0111uju veganska tuna ili losos. U svijetu raste svijest o ekolo\u0161kim rizicima industrijski proizvedenog mesa, sve vi\u0161e ljudi preferira biljnu hranu, a mnogi od nas uklju\u010duju <strong>dane ili vikende bez mesa.<\/strong> Potra\u017enja za alternativama \u017eivotinjskih proteina raste. Jedan od mogu\u0107ih na\u010dina je protein iz insekata koji sada mo\u017eemo ponijeti ku\u0107i, mo\u017eda u obliku <span style=\"color: #ff6600\">proteinskog praha<\/span> ili <span style=\"color: #ff6600\">plo\u010dice<\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tvrtke koje proizvode hranu odgovaraju na te zahtjeve i tra\u017ee na\u010dine za proizvodnju najuvjerljivijih biljnih alternativa mesu. Znanstvenici idu jo\u0161 dalje u ovom pitanju, smi\u0161ljaju\u0107i nove na\u010dine proizvodnje koje donedavno nismo mogli zamisliti. Aktualan je i uzgoj mesa u laboratorijima. To se posti\u017ee uzimanjem male koli\u010dine mi\u0161i\u0107a koji potom raste u laboratorijskim uvjetima. Ovaj proces ekstrakcije mesa jo\u0161 je u fazi istra\u017eivanja, ali je sasvim mogu\u0107e da \u0107emo za nekoliko godina jesti pljeskavicu od umjetno uzgojenog mesa. <span style=\"color: #ff6600\">[31-32]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-1124x749.jpg\" alt=\"Kako se odvija uzgoj mesa u laboratorijima?\" class=\"wp-image-297271\" style=\"width:843px;height:562px\" title=\"Kako se odvija uzgoj mesa u laboratorijima?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biljne alternative mesu izvrstan su dodatak na\u0161oj prehrani i vjerojatno su na\u010din o\u010duvanja okoli\u0161a. Neke od njih, poput tofua, tempeha ili seitana, <strong>\u010dak nam poma\u017eu da u\u010dinkovito pove\u0107amo sadr\u017eaj proteina.<\/strong> No na to se, mo\u017eda, ne mo\u017eemo u potpunosti osloniti kada se radi o kruhovcu (jackfruitu).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poku\u0161avamo li smanjiti meso u prehrani, tako\u0111er moramo paziti na specifi\u010dan sastav odabrane biljne alternative. <strong>U nekim slu\u010dajevima treba primijetiti niske razine proteina, vitamina B12, kalcija ili \u017eeljeza <\/strong>i nadopuniti ih iz drugih izvora hrane ili dodataka. Neke mesne alternative na prvi pogled izgledaju obe\u0107avaju\u0107e, no kada pogledamo sastav, iznenadimo se sadr\u017eajem svih dodanih tvari. Trebali bismo paziti na ove namirnice i po mogu\u0107nosti konzumirati bijeli tofu ili tempeh bez okusa, koje na kraju mo\u017eemo i sami za\u010diniti onako kako nama odgovara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li nekoga u svom u\u017eem krugu tko tra\u017ei na\u010dine kako smanjiti koli\u010dinu konzumiranog mesa i propisno ga zamijeniti? Ako je tako, pomozite im tako \u0161to \u0107ete podijeliti ovaj \u010dlanak koji obja\u0161njava neke osnovne stvari.<\/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\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tReady to Eat Food\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","protected":false},"excerpt":{"rendered":"<p>Tofu, tempeh, seitan i druge biljne alternative za meso \u010desto zamjenjuju \u017eivotinjske proteine u prehrani. Koji se sastojci koriste u biljnim alternativama mesu i \u0161to mo\u017eete kuhati s njima?<\/p>\n","protected":false},"author":129,"featured_media":297136,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6272,6668,7352,7526],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-305846","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-proteini-hr","9":"tag-plan-prehrane-hr","10":"tag-prehrana-hr","11":"tag-vegan-hr","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Alternative za meso na biljnoj bazi: koje su najbolje, koliko proteina sadr\u017ee i mogu li u potpunosti zamijeniti meso? 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