{"id":319871,"date":"2020-10-22T15:51:00","date_gmt":"2020-10-22T13:51:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=319871"},"modified":"2022-10-05T12:27:52","modified_gmt":"2022-10-05T10:27:52","slug":"20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/","title":{"rendered":"20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#Najboljsi_viri_beljakovin_v_hrani\" title=\"Najbolj\u0161i viri beljakovin v hrani\">Najbolj\u0161i viri beljakovin v hrani<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#Zakaj_je_dopolnjevanje_beljakovin_tako_pomembno\" title=\"Zakaj je dopolnjevanje beljakovin tako pomembno?\">Zakaj je dopolnjevanje beljakovin tako pomembno?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ali si prizadevate <strong>zau\u017eiti ve\u010d beljakovin<\/strong>, vendar vam zmanjkuje idej, kako to narediti? Ne obupajte, sestavili smo <strong>seznam 20 \u017eivil, bogatih z beljakovinami<\/strong>, ki jih lahko zlahka <strong>vklju\u010dite v svojo prehrano<\/strong>. Med njimi laho izbirate ne glede na to, ali ste <strong>ljubitelj mesa<\/strong>, <strong>vegetarijanec<\/strong> ali <strong>vegan<\/strong>.<\/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=\"Najboljsi_viri_beljakovin_v_hrani\"><\/span>Najbolj\u0161i viri beljakovin v hrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Predstavljamo vam seznam <strong>20 \u017eivil z &#8220;visoko vsebnostjo beljakovin&#8221;<\/strong>, ki bodo zagotovo <strong>obogatila va\u0161o prehrano<\/strong>. <span style=\"color: #ff6600;\">[6] [10] [11] [12] [13]<\/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\">Jajca<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/jajca\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Jajca<\/a> spadajo med <strong>najbolj hranljiva \u017eivila na svetu<\/strong>, zato ne presene\u010da, da so eden <strong>najbolj\u0161ih virov naravnih beljakovin<\/strong>. Poleg tega so tudi <strong>polna vitaminov, mineralov, zdravih ma\u0161\u010dob in antioksidantov<\/strong>. Obogatila vas bodo z vitamini A, E, B5, B12, pa tudi z \u017eelezom, jodom in fosforjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Eno kuhano jajce<\/strong> vas bo oskrbelo z: <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>40% dnevnih potreb po vitaminu D<\/li><li>25% dnevnih potreb po folatih<\/li><li>12% dnevnih potreb po riboflavinu (vitamin B2)<\/li><li>20% dnevnih potreb po selenu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Beljakovine lahko najdete v celem jajcu<\/strong>, vendar so v glavnem <a href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljaki<\/a> tisti, ki so <strong>\u010diste beljakovine.<\/strong> Eno ve\u010dje jajce (pribli\u017eno 50 g) vsebuje do <strong>6 g beljakovin<\/strong>. Edina pomanjkljivost jajc je, da <strong>niso primerna za ljudi z alergijami na jajca ter za vegane<\/strong>. <span style=\"color: #ff6600;\">[10] [11] [12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/kingjun-8073-min-1124x749.jpg\" alt=\"Najbolj\u0161i viri beljakovin v hrani - jajca\" class=\"wp-image-182737\" width=\"843\" height=\"562\" title=\"Najbolj\u0161i viri beljakovin v hrani - jajca\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/kingjun-8073-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/kingjun-8073-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/kingjun-8073-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/kingjun-8073-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mandlji<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Mandlji<\/a> so <strong>u\u017eitna semena rastline <em>Prunus dulcis<\/em><\/strong>, ki jo obi\u010dajno imenujemo mandljevec. Najpogosteje jih <strong>u\u017eivamo \u010diste kot zdrav prigrizek<\/strong>, iz njih pa izdelujejo tudi <strong>mandljevo mleko, olje, maslo, moko ali marcipan<\/strong>. Mandlji so <strong>odli\u010den vir antioksidantov<\/strong>, ki so ve\u010dinoma <strong>koncentrirani v njihovi ko\u017ei.<\/strong>&nbsp;Iz tega razloga so <strong>olupljeni mandlji<\/strong> <strong>manj hranljivi<\/strong> kot celi mandlji. Mandlji so tudi med <strong>najbolj\u0161imi viri vitamina E na svetu<\/strong>. Vsebujejo pa presenetljivo veliko beljakovin na 100 g, <strong>do 21 g<\/strong>. Toda njihova edina pomanjkljivost je, da jih <strong>ljudje, ki trpijo za alergijami na ore\u0161\u010dke, ne morejo zau\u017eiti<\/strong>. <span style=\"color: #ff6600;\">[10] [11] [12] [13]<\/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\">Pi\u0161\u010dan\u010dje prsi<\/h3>\n\n\n\n<p>Pi\u0161\u010dan\u010dje prsi so eno <strong>najbolj priljubljenih \u017eivalskih \u017eivil, ki dopolnjujejo beljakovine<\/strong>. Priporo\u010dljivo jih je u\u017eivati brez ko\u017ee, ker <strong>vsebujejo manj kalorij<\/strong>. 100 g pi\u0161\u010dan\u010djih prsi se lahko pohvali z do <strong>31 g beljakovin<\/strong>. Ni pa <strong>samo pusto meso iz pi\u0161\u010dan\u010djih prsi<\/strong> tisto, ki vam bo pomagalo obnoviti raven beljakovin. V naslednji tabeli smo se osredoto\u010dili na <strong>vsebnost beljakovin v posameznih delih pi\u0161\u010danca.<\/strong><span style=\"color: #ff6600;\">[<span style=\"text-align: inherit;\">10] [11] [12] [13]<\/span><\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vrsta pi\u0161\u010dan\u010djega mesa (brez ko\u017ee)<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vsebnost beljakovin na 100 g<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dje prsi<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dja stegna (prednja)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Perutni\u010dke<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dja stegna (zadnja)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dji hrbet<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hrana, bogata z beljakovinami, je<strong> v\u010dasih dra\u017eja<\/strong>. \u010ce kupite celotnega pi\u0161\u010danca in nato zau\u017eijete <strong>posamezne dele<\/strong>, boste s tem pridobili potrebne beljakovine, isto\u010dasno pa tudi <strong>prihranili nekaj denarja<\/strong>. \u010ce \u017eelite izvedeti ve\u010d o tem, <strong>kako prihraniti pri nakupovanju zdrave hrane<\/strong>, preberite na\u0161 \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/12-nasvetov-za-ugodno-nakupovanje-in-pripravo-hrane\/\" target=\"_blank\" rel=\"noopener noreferrer\">12 nasvetov za nakup in pripravo do prora\u010duna prijaznih obrokov<\/a>.<\/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\">Cottage cheese<\/h3>\n\n\n\n<p>Kaj\u017earska skuta oz. bolj znana kot cottage cheese je <strong>mehka in kremasta skuta z nizko vsebnostjo ma\u0161\u010dob in kalorij<\/strong>. Natan\u010dneje jo uvr\u0161\u010damo med <strong>sve\u017ee sire<\/strong>, ki <strong>niso spodvr\u017eeni procesu zorenja<\/strong>. Kot rezultat ima zelo ne\u017een okus <strong>v primerjavi z zrelim sirom<\/strong>. Je zelo <strong>bogata s kalcijem, fosforjem, selenom, vitaminom B12, riboflavinom (vitamin B2)<\/strong> in razli\u010dnimi drugimi hranili. Gre za hrano z izjemno vsebnostjo beljakovin, saj 100 g te skute vsebuje do <strong>12 g beljakovin<\/strong>. <span style=\"color: #ff6600;\">[11] [12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\">Gr\u0161ki jogurt in skyr<\/h3>\n\n\n\n<p>Na splo\u0161no so <strong>vsi mle\u010dni izdelki bogat vir beljakovin<\/strong>. Od vseh jogurtov in \u017eivil na osnovi jogurta pa sta <strong>najbolj\u0161a vira gr\u0161ki jogurt in skyr<\/strong>. Ti se od obi\u010dajnega jogurta <strong>razlikujejo po na\u010dinu predelave<\/strong>, pri katerem se jogurt osvobodi <strong>odve\u010dne vode in laktoze<\/strong>. Gr\u0161ki jogurt tako ostaja <strong>kremast in vsebuje manj ogljikovih hidratov, sladkorjev<\/strong>, a veliko ve\u010d <strong>beljakovin<\/strong>. Skyr pa po drugi strani vsebuje <strong>veliko manj ma\u0161\u010dob<\/strong> kot druge vrste jogurta. Ve\u010dja porcija gr\u0161kega jogurta (170 g) vsebuje do <strong>17 g beljakovin<\/strong>. 100 g skyra pa vsebuje do <strong>11 g beljakovin<\/strong>. Pri nakupu teh izdelkov <strong>poskusite izbrati tiste brez okusa<\/strong>, saj vsebujejo <strong>manj sladkorja<\/strong>. Poskusite lahko tudi <strong>polnomastni gr\u0161ki jogurt ali skyr<\/strong>, ki ima prav tako <strong>visok odstotek beljakovin<\/strong>, a tudi ve\u010djo vsebnost ma\u0161\u010dob in kalorij. <span style=\"color: #ff6600;\">[11] [12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/yogurt-1442034_1920-min-1124x749.jpg\" alt=\"Najbolj\u0161i viri beljakovin v hrani - gr\u0161ki jogurt in skyr\" class=\"wp-image-182789\" width=\"843\" height=\"562\" title=\"Najbolj\u0161i viri beljakovin v hrani - gr\u0161ki jogurt in skyr\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/yogurt-1442034_1920-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/yogurt-1442034_1920-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/yogurt-1442034_1920-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/yogurt-1442034_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mleko<\/h3>\n\n\n\n<p>Mleko je <strong>izjemno bogato s hranili<\/strong> in ljudje ga u\u017eivajo \u017ee tiso\u010de let. Je dober vir <strong>visokokakovostnih beljakovin<\/strong> in je bogat s <strong>kalcijem, fosforjem in riboflavinom (vitamin B2)<\/strong>. V trgovinah obi\u010dajno najdete <strong>3 vrste kravjega mleka<\/strong>, ki se razlikujejo po vsebnosti ma\u0161\u010dob. \u010ce vas skrbi vnos ma\u0161\u010dob, lahko izberete <strong>mleko z nizko ali ni\u010dno vsebnostjo ma\u0161\u010dobe<\/strong>. Na primer, v 100 ml mleka z 1% ma\u0161\u010dobe boste na\u0161li pribli\u017eno <strong>3,4 g beljakovin<\/strong>. <span style=\"color: #ff6600;\">[11] [12] [13]<\/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\">Govedina<\/h3>\n\n\n\n<p>Govedina ponuja <strong>zares veliko beljakovin<\/strong> na porcijo. Vendar je razlika v tem, po <strong>kak\u0161nem govejem mesu pose\u017eete<\/strong>. Pusta govedina ima <strong>ve\u010djo vsebnost beljakovin<\/strong> kot kos govedine z ve\u010djo vsebnostjo ma\u0161\u010dob. Poleg tega vsebuje tudi <strong>biolo\u0161ko uporabno \u017eelezo<\/strong>, <strong>vitamin B12<\/strong> in veliko drugih vitalnih snovi. Pusta govedina v razmerju <strong>85% mesa in 15% ma\u0161\u010dobe<\/strong> vsebuje do <strong>26 g beljakovin<\/strong> na 100 g. <strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/posuseno-meso\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Su\u0161ena govedina<\/a><\/strong> je tudi dobra izbira za dopolnjevanje beljakovin iz tega vira. Vsebuje do <strong>64 g beljakovin<\/strong> na 100 g, odvisno od porekla oz. znamke. <span style=\"color: #ff6600;\">[11] [12] [13]<\/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\">Tuna<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Tuna<\/a>, tako kot skoraj <strong>vse vrste rib<\/strong>, vsebuje <strong>malo ma\u0161\u010dob in kalorij<\/strong>, vendar je <strong>bogat vir beljakovin<\/strong>. Ena 100 g porcija tune vas bo obogatila z <strong>28 g beljakovin<\/strong>. Je tudi eden <strong>najbolj\u0161ih virov omega-3 ma\u0161\u010dobnih kislin<\/strong>, ki podpirajo zdravje srca in mo\u017eganov. <span style=\"color: #ff6600;\">[11] [12] [13]<\/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\">Kvinoja<\/h3>\n\n\n\n<p>Izjemna superhrana, ki prihaja z obmo\u010dja <strong>jezera Titicaca v Peruju<\/strong>, vendar so se vanjo zaljubili milijoni ljudi po vsem svetu. Je eno redkih <strong>rastlinskih \u017eivil<\/strong>, ki ga lahko <strong>uvrstimo med polne vire beljakovin<\/strong>. Vsebuje do <strong>14 g beljakovin<\/strong> na 100 g. Zato je <strong>izjemno priljubljena med vegetarijanci in vegani<\/strong>. Poleg tega se lahko pohvali s \u0161tevilnimi vitamini, kot so <strong>vitamini A, E in sedem vitaminov skupine B<\/strong>. Bogata je tudi z minerali <strong>kalcij, magnezij, \u017eelezo, cink, natrij, selen in mangan<\/strong>.<span style=\"color: #ff6600;\"> [11] [12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse, kar morate vedeti o <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvinoji<\/a>, si lahko preberete v \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kvinoja &#8211; brezglutenska \u017eitarica in superhrana, bogata z beljakovinami, vlakninami in vitamini.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/117612983_3161663330622025_5186489199217709941_o-min-min-1124x843.jpg\" alt=\"Najbolj\u0161i viri beljakovin v hrani - kvinoja\" class=\"wp-image-182815\" width=\"843\" height=\"632\" title=\"Najbolj\u0161i viri beljakovin v hrani - kvinoja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117612983_3161663330622025_5186489199217709941_o-min-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117612983_3161663330622025_5186489199217709941_o-min-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117612983_3161663330622025_5186489199217709941_o-min-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117612983_3161663330622025_5186489199217709941_o-min-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ara\u0161idi<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Ara\u0161idi<\/a> vsebujejo <strong>veliko beljakovin, vlaknin in magnezija<\/strong>. Zato tudi ni presenetljivo, da veljajo za <strong>najbolj priljubljen zdrav prigrizek<\/strong>. Iz njih se izdeluje tudi <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ara\u0161idovo maslo<\/a>, ki ima lahko <strong>ve\u010djo vsebnost beljakovin<\/strong>, a tudi <strong>ve\u010d kalorij<\/strong>, zato ga u\u017eivajte zmerno. V 100 g \u010distega nepra\u017eenega ara\u0161ida je <strong>25,8 g beljakovin<\/strong> in 567 kcal. Nasprotno pa 100% ara\u0161idovo maslo vsebuje do 602 kcal na 100 g, a tudi <strong>28,9 g beljakovin<\/strong>. Vse pa je <strong>odvisno od znamke masla in sestavin<\/strong>, ki so mu dodane. <span style=\"color: #ff6600;\">[11] [12] [13]<\/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\">\u010crni fi\u017eol<\/h3>\n\n\n\n<p>\u010crni fi\u017eol, znan tudi kot <strong>\u017eelvin fi\u017eol<\/strong>, je <strong>majhna, sijo\u010da sorta navadnega fi\u017eola<\/strong>, ki je \u0161e posebej <strong>priljubljena v latinskoameri\u0161ki kuhinji<\/strong>. \u010crni fi\u017eol je \u017ee na\u0161el svoje mesto v <strong>Evropi<\/strong> in se vedno bolj uporablja za <strong>pripravo solat ali testenin<\/strong>. \u010crni fi\u017eol poleg tega, da je <strong>dober vir vlaknin<\/strong>, vsebuje tudi <strong>visok dele\u017e beljakovin<\/strong>. Na 100 g imajo do 20 g beljakovin in 8,7 g vlaknin. Polni so tudi fitokemikalij, ki delujejo kot antioksidanti.<span style=\"color: #ff6600;\"> [11] [12] [13]<\/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\">Losos<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Losos<\/a> je riba z <strong>ve\u010djo vsebnostjo zdravih ma\u0161\u010dob<\/strong>, kar pomeni, da je polna <strong>omega-3<\/strong> <strong>zdravih ma\u0161\u010dobnih kislin<\/strong>. Je tudi odli\u010den vir beljakovin, ki v kombinaciji z ma\u0161\u010dobami povzro\u010dajo <strong>ve\u010dji ob\u010dutek sitosti<\/strong>. Z u\u017eivanjem 100 g lososa boste svoje telo obogatili z <strong>20 g beljakovin<\/strong>. Pomanjkljivost tega \u017eivila pa je <strong>vi\u0161ja cena v primerjavi z drugimi viri beljakovin<\/strong>. <span style=\"color: #ff6600;\">[10] [11] [12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/salmon-1238248_1920-min-1124x749.jpg\" alt=\"Najbolj\u0161i viri beljakovin - losos\" class=\"wp-image-182763\" width=\"843\" height=\"562\" title=\"Najbolj\u0161i viri beljakovin - losos\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/salmon-1238248_1920-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/salmon-1238248_1920-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/salmon-1238248_1920-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/salmon-1238248_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Tofu<\/h3>\n\n\n\n<p>Tofu je tudi dober <strong>veganski vir beljakovin<\/strong>, ki vsebuje <strong>vseh devet esencialnih aminokislin<\/strong>. Je tudi dragocen <strong>rastlinski vir \u017eeleza, kalcija, mangana, fosforja, magnezija, bakra, cinka in vitamina B1<\/strong>. Vsebuje od 8 g do 17 g beljakovin na 100 g, odvisno od njihove <strong>predelave in znamke<\/strong>. <span style=\"color: #ff6600;\">[12] [13]<\/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\">Oves<\/h3>\n\n\n\n<p>Oves spada med <strong>najbolj zdrava \u017eita na svetu<\/strong>. Zagotavlja <strong>zdrave vlaknine, magnezij, mangan, tiamin (vitamin B1)<\/strong> in ve\u010d drugih hranil. Prav tako je presenetljivo dober vir beljakovin, saj <strong>vsebuje 2,4 g<\/strong> na 100 g. Kljub temu nekaterim <strong>aktivnim ljudem morda to ne bo dovolj<\/strong>. Ker pa se oves najpogosteje u\u017eiva <strong>v obliki <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ka\u0161e<\/a><\/strong>, lahko pose\u017eete po tistih, ki so obogateni z beljakovinami. Te vsebujejo veliko ve\u010dji dele\u017e beljakovin, na primer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/protein-porridge-1000g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">proteinska ka\u0161a<\/a> lahko vsebuje do <strong>25 g beljakovin<\/strong> na 70 g porcije. <span style=\"color: #ff6600;\">[11] [12] [13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/berries-1846085_1920-min-1124x748.jpg\" alt=\"Najbolj\u0161i viri beljakovin v hrani - beljakovinski ovseni kosmi\u010di\" class=\"wp-image-182776\" width=\"843\" height=\"561\" title=\"Najbolj\u0161i viri beljakovin v hrani - beljakovinski ovseni kosmi\u010di\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/berries-1846085_1920-min-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/berries-1846085_1920-min-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/berries-1846085_1920-min-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/berries-1846085_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Spirulina<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/bio-spirulina-500-mg-500-tab-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Spirulina<\/a> je <strong>zeleno-modra alga<\/strong>, ki raste v sladkih, a tudi slanih vodah z visoko pH vrednostjo in zaradi svojih blagodejnih u\u010dinkov <strong>nosi pridevnik superhrana<\/strong>. Spada v <strong>kategorijo cianobakterij<\/strong>, ki lahko zaradi fotosinteze proizvajajo energijo iz son\u010dne svetlobe. Vsebuje <strong>resni\u010dno veliko vitaminov A, C, E in vitaminov skupine B<\/strong>. Pona\u0161a se tudi z dele\u017eem pomembnih mineralov, kot so <strong>baker, \u017eelezo, magnezij, kalij in mangan<\/strong>. Poleg tega ima visoko vsebnost <strong>zares kakovostnih beljakovin z bogatim aminokislinskim profilom<\/strong>. V 100 g spiruline je neverjetnih <strong>63,5 g beljakovin<\/strong>, kar se zelo o\u010ditno <strong>uvr\u0161\u010da na vrh seznama najkakovostnej\u0161ih virov beljakovin<\/strong>. <span style=\"color: #ff6600;\">[11] [12] [13] [16]<\/span> Ve\u010d o tej izjemni superhrani lahko izveste v \u010dlanku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/spirulina-njeni-ucinki-na-zdravje-in-uporaba\/\" target=\"_blank\" rel=\"noopener noreferrer\">Spirulina &#8211; njeni u\u010dinki na zdravje in uporaba<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/Spirulina-min-1124x1124.jpeg\" alt=\"Najbolj\u0161i viri beljakovin v hrani - spirulina\" class=\"wp-image-182750\" width=\"843\" height=\"843\" title=\"Najbolj\u0161i viri beljakovin v hrani - spirulina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Spirulina-min-1124x1124.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Spirulina-min-400x400.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Spirulina-min-150x150.jpeg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Spirulina-min-1536x1536.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Spirulina-min-2048x2048.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Konopljina semena<\/h3>\n\n\n\n<p>\u0160e en odli\u010den rastlinski vir beljakovin so <strong>konopljina semena<\/strong>, vendar je <strong>cena lahko vi\u0161ja<\/strong>. Sama semena imajo relativno <strong>\u0161iroko uporabo<\/strong>, najpogosteje pa se uporabljajo za <strong>neposredno u\u017eivanje<\/strong> ali proizvodnjo <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/konopljine-beljakovine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">konopljinih beljakovin<\/a><\/strong>. Za ta majhna semena je zna\u010dilna <strong>velika vsebnost vlaknin ali omega-3 in omega-6 ma\u0161\u010dobnih kislin<\/strong>. \u0160e ve\u010d, 100 g surovih semen konoplje vsebuje <strong>do 31,6 g visokokakovostnih rastlinskih beljakovin<\/strong>. <span style=\"color: #ff6600;\">[11] [12] [13]<\/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\">Le\u010da<\/h3>\n\n\n\n<p>Le\u010da, pa tudi <strong>druge vrste stro\u010dnic<\/strong>, se pona\u0161a predvsem z <strong>izjemnimi koli\u010dinami vlaknin, vitaminov, mineralov<\/strong> in drugimi koristnimi snovmi. Ni pa skrivnost, da se iz nje izdelujejo tudi <strong>beljakovinski pra\u0161ki<\/strong>. To je zato, ker <strong>stro\u010dnice vsebujejo res veliko beljakovin<\/strong>, na primer le\u010da ima do <strong>9 g beljakovin<\/strong> na 100 g. Prednost stro\u010dnic je tudi v tem, da jih <strong>lahko u\u017eivajo tudi ljudje s celiakijo<\/strong>. <span style=\"color: #ff6600;\">[11] [12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/lenses-3817956_1920-min-1124x674.jpg\" alt=\"Najbolj\u0161i viri beljakovin v hrani - stro\u010dnice\" class=\"wp-image-182802\" width=\"843\" height=\"506\" title=\"Najbolj\u0161i viri beljakovin v hrani - stro\u010dnice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/lenses-3817956_1920-min-1124x674.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/lenses-3817956_1920-min-400x240.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/lenses-3817956_1920-min-1536x921.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/lenses-3817956_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Puranje prsi<\/h3>\n\n\n\n<p>Puranje prsi so <strong>v marsi\u010dem podobne pi\u0161\u010dan\u010djim prsim<\/strong>. Sestavljene so ve\u010dinoma iz beljakovin z <strong>zelo nizko vsebnostjo ma\u0161\u010dob in kalorij<\/strong>. Imajo <strong>prijeten in mehak okus in veliko vsebnost razli\u010dnih vitaminov in mineralov<\/strong>. Njihova vsebnost beljakovin na 100 g surovega mesa je do <strong>22 g<\/strong>. <span style=\"color: #ff6600;\">[11] [12] [13]<\/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\">Kozice<\/h3>\n\n\n\n<p>Tudi priljubljena <strong>morska dobrota<\/strong> se lahko pohvali z izjemno vsebnostjo beljakovin. 100 g surovih kozic vsebuje <strong>23 g beljakovin<\/strong>. \u0160e ve\u010d, so tudi <strong>odli\u010den vir zdravih ma\u0161\u010dob, vitaminov, mineralov<\/strong> in so zna\u010dilne po svojem izjemnem okusu. Uporabite jih lahko za <strong>pripravo okusnih testenin, solat in namazov<\/strong>. Edina pomanjkljivost pa je <strong>manj\u0161a razpolo\u017eljivost in vi\u0161ja cena<\/strong>. <span style=\"color: #ff6600;\">[11] [12] [13]<\/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\">Chia semena<\/h3>\n\n\n\n<p>Chia semena poleg tega, da so <strong>odli\u010den antioksidant in vir vlaknin<\/strong>, vsebujejo tudi <strong>izjemne koli\u010dine rastlinskih beljakovin<\/strong>. 100 g of <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">chia semen<\/a> vsebuje do <strong>20 g beljakovin<\/strong>, kar je veliko ve\u010d, kot jih ima ve\u010dina rastlin. So torej <strong>idealna hrana za ljudi, ki ne jedo \u017eivalskih izdelkov<\/strong>. <span style=\"color: #ff6600;\">[11] [12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/116191568_3101349549986737_8583877755123905570_o-min-1124x801.jpg\" alt=\"Najbolj\u0161i viri beljakovin v hrani - chia semena\" class=\"wp-image-182828\" width=\"843\" height=\"601\" title=\"Najbolj\u0161i viri beljakovin v hrani - chia semena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/116191568_3101349549986737_8583877755123905570_o-min-1124x801.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/116191568_3101349549986737_8583877755123905570_o-min-400x285.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/116191568_3101349549986737_8583877755123905570_o-min-1536x1095.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/116191568_3101349549986737_8583877755123905570_o-min.jpg 1775w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ker smo omenili \u0161tevilna \u017eivila z <strong>visoko vsebnostjo beljakovin<\/strong>, smo jih za bolj\u0161i pregled <strong>razporedili v tabelo<\/strong>: <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong data-rich-text-format-boundary=\"true\">\u017dIVALSKI VIRI BELJAKOVIN<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>VSEBNOST BELJAKOVIN NA 100 G<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dje prsi<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>31 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuna<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>28 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lean beef<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>26 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kozice<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>23 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Puranje prsi<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>22 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Losos<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>20 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cottage cheese<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>12 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0161ki jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>12 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jaj\u010dni beljaki<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>10,2 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mleko z nizko vsebnostjo ma\u0161\u010dob<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>3,4 g<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong data-rich-text-format-boundary=\"true\">RASTLINSKI VIRI VELJAKOVIN<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>VSEBNOST BELJAKOVIN NA 100 G<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Spirulina<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>63,5 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Konopljina semena<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>31,6 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ara\u0161idovo maslo<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>28,9 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mandlji<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>21 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010crni fi\u017eol<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>20 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chia semena<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>20 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kvinoja<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>14 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>8-17 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>9 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oves<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2,4 g<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Virov beljakovin je res veliko<\/strong> in zato niso vsi na\u0161li mesta na na\u0161em seznamu. Verjamemo pa, da vam bo <strong>ta seznam resni\u010dno pomagal izbrati beljakovine<\/strong> in hkrati <strong>popestril prehrano.<\/strong><\/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=\"Zakaj_je_dopolnjevanje_beljakovin_tako_pomembno\"><\/span>Zakaj je dopolnjevanje beljakovin tako pomembno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beljakovine, skupaj z ogljikovimi hidrati in ma\u0161\u010dobami, so <strong>uvr\u0161\u010dene med makrohranila<\/strong> in so <strong>pomemben del vsake celice v telesu<\/strong>. Vendar jih telo za razliko od drugih dveh omenjenih makrohranil <strong>ne shranjuje in iz njih ne ustvarja rezerv<\/strong>. Zato jih je treba telesu <strong>nenehno dopolnjevati<\/strong>. Njihova glavna naloga je <strong>ustvariti in popraviti po\u0161kodovana tkiva<\/strong>, pa tudi <strong>proizvajati encime, hormone<\/strong> in druge kemikalije v telesu. Zato je res pomembno, da jih obnavljamo po kakr\u0161ni koli fizi\u010dni obremenitvi, ko se <strong>beljakovinski rezervoar v telesu zmanj\u0161a<\/strong>. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/107813845_3069983229790036_2578362984928213923_o-1-min-1124x750.jpg\" alt=\"Zakaj je dopolnjevanje beljakovin tako pomembno?\" class=\"wp-image-182854\" width=\"843\" height=\"563\" title=\"Zakaj je dopolnjevanje beljakovin tako pomembno?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/107813845_3069983229790036_2578362984928213923_o-1-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/107813845_3069983229790036_2578362984928213923_o-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/107813845_3069983229790036_2578362984928213923_o-1-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/107813845_3069983229790036_2578362984928213923_o-1-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Beljakovine pomagajo pri huj\u0161anju<\/h3>\n\n\n\n<p>Pomembna vloga beljakovin za \u0161portnike je njihova <strong>sposobnost spodbujanja huj\u0161anja<\/strong>. Beljakovine <strong>vplivajo na ve\u010d hormonov v telesu<\/strong> in tisti, povezani s telesno te\u017eo, niso nobena izjema. U\u017eivanje beljakovin <strong>zni\u017ea raven grelina, <\/strong>znanega kot &#8220;<em>hormona lakote<\/em>&#8220;, in spodbuja proizvodnjo hormonov, ki <strong>povzro\u010dajo ob\u010dutek sitosti<\/strong>, vklju\u010dno s <em>PYY<\/em> in <em>GLP-1<\/em>. <span style=\"color: #ff6600;\">[2] [3] [4]<\/span> Hkrati so pomembni tudi za <strong>prebavo in presnovo hrane<\/strong>, kar imenujemo <em>&#8220;toplotni u\u010dinek hrane&#8221;<\/em>. Telo v procesu prebave <strong>porabi od 20 do 30% kalorij iz beljakovin, kar pomaga zmanj\u0161ati te\u017eo<\/strong>. <span style=\"color: #ff6600;\">[5] [6]<\/span> O prednostih beljakovin za huj\u0161anje in izbiri pravih beljakovin si lahko preberete v na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/beljakovine-in-hujsanje-kako-beljakovine-vplivajo-na-hujsanje\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beljakovine in huj\u0161anje: kako beljakovine vplivajo na huj\u0161anje?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/IMG_1448-min-1124x749.jpg\" alt=\"Beljakovine pomagajo pri huj\u0161anju\" class=\"wp-image-182685\" width=\"843\" height=\"562\" title=\"Beljakovine pomagajo pri huj\u0161anju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_1448-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_1448-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_1448-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_1448-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Beljakovine spodbujajo rast mi\u0161i\u010dne mase<\/h3>\n\n\n\n<p>Kot smo \u017ee omenili, so beljakovine <strong>gradnik mi\u0161ic.<\/strong> Prav to makrohranilo vam bo <strong>pomagalo ohranjati mi\u0161i\u010dno maso in podpirati njeno rast<\/strong>. <strong>Prisotnost aminokislin v beljakovinah<\/strong> bo <strong>zagotovila tudi pravilno regeneracijo in obnovo po\u0161kodovanih mi\u0161i\u010dnih tkiv<\/strong>. Torej, \u010de \u017eelite <strong>pridobiti mi\u0161i\u010dno maso<\/strong>, morate <strong>vnesti ve\u010d beljakovin, kot jih telo porabi<\/strong> v svojih procesih. Najni\u017eji dnevni dele\u017e beljakovin se pri manj aktivnih ljudeh za\u010dne pri <strong>0,8 g na kilogram te\u017ee, pri poklicnih \u0161portnikih in bodybuilderjih pa kon\u010da pri pribli\u017eno 2,2 g beljakovin na kg te\u017ee<\/strong>.<span style=\"color: #ff6600;\"> [7] [8] [9]<\/span> <a class=\"ek-link\" href=\"\/blog\/?p=178770\" target=\"_blank\" rel=\"noopener noreferrer\">?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/klancir082020-137_websize-1124x750.jpg\" alt=\"Beljakovine spodbujajo rast mi\u0161i\u010dne mase\" class=\"wp-image-182711\" width=\"843\" height=\"563\" title=\"Beljakovine spodbujajo rast mi\u0161i\u010dne mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/klancir082020-137_websize-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/klancir082020-137_websize-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/klancir082020-137_websize-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/klancir082020-137_websize.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Kateri <strong>vir beljakovin se vam zdi najbolj\u0161i<\/strong>? Ali na na\u0161em seznamu <strong>manjka kak\u0161no \u017eivilo<\/strong>? Delite svoja opa\u017eanja pod komentarji. \u010ce vam je bil \u010dlanek v\u0161e\u010d, bomo veseli, \u010de ga <strong>delite<\/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\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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>Ali \u017eelite zau\u017eiti ve\u010d beljakovin, vendar vam zmanjkuje idej, kako to narediti? Ne obupajte, sestavili smo seznam 20 \u017eivil, bogatih z beljakovinami, ki jih zlahka vklju\u010dite v svojo prehrano. Med njimi lahko izbirate, ne glede na to, ali ste ljubitelj mesa, vegetarijanec ali vegan.<\/p>\n","protected":false},"author":22,"featured_media":183027,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7131,7143,7359],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-319871","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","9":"tag-beljakovine-v-prahu","10":"tag-beljakovinske-ploscice","11":"tag-prehrana-sl","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>20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ali \u017eelite zau\u017eiti ve\u010d beljakovin, vendar vam zmanjkuje idej, kako to narediti? Ne obupajte, sestavili smo seznam 20 \u017eivil, bogatih z beljakovinami, ki jih zlahka vklju\u010dite v svojo prehrano. Med njimi lahko izbirate, ne glede na to, ali ste ljubitelj mesa, vegetarijanec ali vegan.\" \/>\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\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ali \u017eelite zau\u017eiti ve\u010d beljakovin, vendar vam zmanjkuje idej, kako to narediti? Ne obupajte, sestavili smo seznam 20 \u017eivil, bogatih z beljakovinami, ki jih zlahka vklju\u010dite v svojo prehrano. Med njimi lahko izbirate, ne glede na to, ali ste ljubitelj mesa, vegetarijanec ali vegan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-22T13:51:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-05T10:27:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2020\/09\/najlepsie-zdroje-bielkovin-potraviny-1-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/\"},\"author\":{\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\"},\"headline\":\"20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine\",\"datePublished\":\"2020-10-22T13:51:00+00:00\",\"dateModified\":\"2022-10-05T10:27:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/\"},\"wordCount\":2260,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/najlepsie-zdroje-bielkovin-potraviny-1-min.png\",\"keywords\":[\"beljakovine\",\"beljakovine v prahu\",\"beljakovinske plo\u0161\u010dice\",\"prehrana\"],\"articleSection\":[\"Hrana in zdrav \u017eivljenjski slog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/\",\"name\":\"20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/najlepsie-zdroje-bielkovin-potraviny-1-min.png\",\"datePublished\":\"2020-10-22T13:51:00+00:00\",\"dateModified\":\"2022-10-05T10:27:52+00:00\",\"description\":\"Ali \u017eelite zau\u017eiti ve\u010d beljakovin, vendar vam zmanjkuje idej, kako to narediti? Ne obupajte, sestavili smo seznam 20 \u017eivil, bogatih z beljakovinami, ki jih zlahka vklju\u010dite v svojo prehrano. Med njimi lahko izbirate, ne glede na to, ali ste ljubitelj mesa, vegetarijanec ali vegan.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/najlepsie-zdroje-bielkovin-potraviny-1-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/najlepsie-zdroje-bielkovin-potraviny-1-min.png\",\"width\":1200,\"height\":630,\"caption\":\"20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\",\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png\",\"caption\":\"Dominika Hvizdo\u0161ov\u00e1\"},\"description\":\"This good-humoured marketing specialist steps through the doorway of the gym on a regular basis. Even back during her studies of media and communications, she was a fan of healthy lifestyle and exercise. When producing content about working out and healthy dieting, she always follows the facts, and last but not least, her common sense. More than anything she loves her son, gourmet foods, hiking, good movies, fantasy, travelling and meeting interesting people. Her greatest weaknesses are sweets, coffee and staying up too late.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/dominika-hvizdosova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine - GymBeam Blog","description":"Ali \u017eelite zau\u017eiti ve\u010d beljakovin, vendar vam zmanjkuje idej, kako to narediti? Ne obupajte, sestavili smo seznam 20 \u017eivil, bogatih z beljakovinami, ki jih zlahka vklju\u010dite v svojo prehrano. Med njimi lahko izbirate, ne glede na to, ali ste ljubitelj mesa, vegetarijanec ali vegan.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/","og_type":"article","og_title":"20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine - GymBeam Blog","og_description":"Ali \u017eelite zau\u017eiti ve\u010d beljakovin, vendar vam zmanjkuje idej, kako to narediti? Ne obupajte, sestavili smo seznam 20 \u017eivil, bogatih z beljakovinami, ki jih zlahka vklju\u010dite v svojo prehrano. Med njimi lahko izbirate, ne glede na to, ali ste ljubitelj mesa, vegetarijanec ali vegan.","og_url":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/","og_site_name":"GymBeam Blog","article_published_time":"2020-10-22T13:51:00+00:00","article_modified_time":"2022-10-05T10:27:52+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2020\/09\/najlepsie-zdroje-bielkovin-potraviny-1-min.png","type":"image\/png"}],"author":"Dominika Hvizdo\u0161ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dominika Hvizdo\u0161ov\u00e1","Estimated reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/"},"author":{"name":"Dominika Hvizdo\u0161ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231"},"headline":"20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine","datePublished":"2020-10-22T13:51:00+00:00","dateModified":"2022-10-05T10:27:52+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/"},"wordCount":2260,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/najlepsie-zdroje-bielkovin-potraviny-1-min.png","keywords":["beljakovine","beljakovine v prahu","beljakovinske plo\u0161\u010dice","prehrana"],"articleSection":["Hrana in zdrav \u017eivljenjski slog"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/","url":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/","name":"20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/najlepsie-zdroje-bielkovin-potraviny-1-min.png","datePublished":"2020-10-22T13:51:00+00:00","dateModified":"2022-10-05T10:27:52+00:00","description":"Ali \u017eelite zau\u017eiti ve\u010d beljakovin, vendar vam zmanjkuje idej, kako to narediti? Ne obupajte, sestavili smo seznam 20 \u017eivil, bogatih z beljakovinami, ki jih zlahka vklju\u010dite v svojo prehrano. Med njimi lahko izbirate, ne glede na to, ali ste ljubitelj mesa, vegetarijanec ali vegan.","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/najlepsie-zdroje-bielkovin-potraviny-1-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/najlepsie-zdroje-bielkovin-potraviny-1-min.png","width":1200,"height":630,"caption":"20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231","name":"Dominika Hvizdo\u0161ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/GymBeam-2021_0440-96x96.png","caption":"Dominika Hvizdo\u0161ov\u00e1"},"description":"This good-humoured marketing specialist steps through the doorway of the gym on a regular basis. Even back during her studies of media and communications, she was a fan of healthy lifestyle and exercise. When producing content about working out and healthy dieting, she always follows the facts, and last but not least, her common sense. More than anything she loves her son, gourmet foods, hiking, good movies, fantasy, travelling and meeting interesting people. Her greatest weaknesses are sweets, coffee and staying up too late.","url":"https:\/\/gymbeam.com\/blog\/author\/dominika-hvizdosova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/319871","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=319871"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/319871\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/183027"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=319871"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=319871"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=319871"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=319871"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=319871"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}