{"id":390828,"date":"2022-09-01T11:11:45","date_gmt":"2022-09-01T09:11:45","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=390828"},"modified":"2025-10-10T14:27:27","modified_gmt":"2025-10-10T12:27:27","slug":"20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/","title":{"rendered":"\u017divila, 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\/#Zakaj_so_beljakovine_tako_pomembne_in_koliko_jih_potrebujete\" title=\"Zakaj so beljakovine tako pomembne in koliko jih potrebujete?\">Zakaj so beljakovine tako pomembne in koliko jih potrebujete?<\/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\/#Najboljsa_zivila_z_visoko_vsebnostjo_beljakovin_ki_jih_zlahka_vkljucite_v_svojo_prehrano\" title=\"Najbolj\u0161a \u017eivila z visoko vsebnostjo beljakovin, ki jih zlahka vklju\u010dite v svojo prehrano\">Najbolj\u0161a \u017eivila z visoko vsebnostjo beljakovin, ki jih zlahka vklju\u010dite v svojo prehrano<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/#Dodaten_nasvet_prigrizki_polni_beljakovin\" title=\"Dodaten nasvet: prigrizki, polni beljakovin\">Dodaten nasvet: prigrizki, polni beljakovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/#Kaj_si_morate_zapomniti\" title=\"Kaj si morate zapomniti?\">Kaj si morate zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Beljakovine so nedvomno pomemben del na\u0161e prehrane. Vendar pa jih ni vedno enostavno dopolniti. Veliko ljudi se, na primer, \u0161e vedno spopada z vpra\u0161anjem, kateri viri beljakovin so najbolj\u0161i in kje jih najti. Zato smo sestavili seznam <strong>\u017eivil, ki so dobesedno nabita z beljakovinami.<\/strong>&nbsp;Za nekatera morda sploh ne bi pri\u010dakovali, da jih boste na\u0161li med njimi.<\/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_so_beljakovine_tako_pomembne_in_koliko_jih_potrebujete\"><\/span>Zakaj so beljakovine tako pomembne in koliko jih potrebujete? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beljakovine so eno od treh bistvenih makrohranil, ki jih ljudje potrebujejo za pravilno delovanje telesa. Ne gre le za <strong>zdravje kosti, rast in vzdr\u017eevanje mi\u0161ic ali huj\u0161anje.<\/strong>&nbsp;So tudi del encimov, hormonov, genetskih struktur in obrambnih struktur, kot so bele krvni\u010dke. Beljakovine so zato bistvenega pomena tudi za imunski sistem. Prav tako&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/\" class=\"ek-link\"><strong>pospe\u0161ujejo presnovo <\/strong><\/a><strong>in podpirajo regeneracijo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po splo\u0161nem priporo\u010dilu naj bi se dnevni vnos beljakovin gibal med<strong>&nbsp;0,8 in 2 g beljakovin na &nbsp;kilogram telesne te\u017ee (TT),<\/strong>&nbsp;odvisno od starosti, zdravstvenega stanja in obsega telesne aktivnosti. Za 70 kg te\u017eko osebo je to 56 -140 g. Zgornji interval, na primer, velja za aktivnega \u0161portnika mo\u010di, ki \u017eeli s prehrano za\u0161\u010dititi mi\u0161i\u010dno maso, da se ne bi uporabljala za energijo ali pa bi rad pridobil nekaj mi\u0161ic. Spodnja meja je bolj primerna za ljudi s sede\u010dim na\u010dinom \u017eivljenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi lahko zau\u017eili zadostne koli\u010dine beljakovin, morate v svojo prehrano uvrstiti \u017eivila, bogata z beljakovinami. V na\u0161em \u010dlanku se bomo osredoto\u010dili na <strong>lahko dostopne<\/strong> <strong>vire<\/strong> beljakovin, ki jih lahko enostavno vklju\u010dite v svojo prehrano. Za vsakega od njih bomo podrobneje pogledali okvirne hranilne vrednosti, vsebnost koristnih snovi, svetovali pa vam bomo tudi, kaj lahko iz njih pripravite v kuhinji.&nbsp;[1-3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Najboljsa_zivila_z_visoko_vsebnostjo_beljakovin_ki_jih_zlahka_vkljucite_v_svojo_prehrano\"><\/span>Najbolj\u0161a \u017eivila z visoko vsebnostjo beljakovin, ki jih zlahka vklju\u010dite v svojo prehrano<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#beljakovine-v-prahu\" target=\"_blank\" rel=\"noreferrer noopener\">BELJAKOVINE V PRAHU<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#ara\u0161idi\" target=\"_blank\" rel=\"noreferrer noopener\">Ara\u0161idi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#pi\u0161\u010dan\u010dje-meso\" target=\"_blank\" rel=\"noreferrer noopener\">Pi\u0161\u010dan\u010dje meso <\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#govedina\" target=\"_blank\" rel=\"noreferrer noopener\">Govedina<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#svinjina\" target=\"_blank\" rel=\"noreferrer noopener\">Svinjina<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#mandlji\" target=\"_blank\" rel=\"noreferrer noopener\">Mandlji <\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#le\u010da\" target=\"_blank\" rel=\"noreferrer noopener\">Le\u010da<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#tuna\" target=\"_blank\" rel=\"noreferrer noopener\">Tuna<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#bu\u010dna-semena\" target=\"_blank\" rel=\"noreferrer noopener\">Bu\u010dna semena<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#tofu\" target=\"_blank\" rel=\"noreferrer noopener\">Tofu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#ovseni-kosmi\u010di\" target=\"_blank\" rel=\"noreferrer noopener\">Ovseni kosmi\u010di<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\">Kvinoja <\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#skuta\" target=\"_blank\" rel=\"noreferrer noopener\">SKUTA<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#spirulina\" target=\"_blank\" rel=\"noreferrer noopener\">Spirulina&nbsp;<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#jajca\" target=\"_blank\" rel=\"noreferrer noopener\">Jajca<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#prehranski-kvas\" target=\"_blank\" rel=\"noreferrer noopener\">Prehranski kvas<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#kaj\u017earska-skuta\" target=\"_blank\" rel=\"noreferrer noopener\">Kaj\u017earska skuta<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"proteiny\">1.\tBeljakovine v prahu<\/h3>\n\n\n\n<p>Najbr\u017e ni presenetljivo, da so se&nbsp;<a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beljakovine v prahu<\/strong><\/a>&nbsp;uvrstile <strong>na vrh seznama.<\/strong>&nbsp;Uvr\u0161\u010dajo se v kategorijo \u017eivil, ki imajo ugodno sestavo in pozitivno vplivajo na zdravje. Zato vam ni treba skrbeti, da vsebujejo nevarne snovi. Med najbolj priljubljenimi so&nbsp;<a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sirotkine beljakovine v prahu<\/strong><\/a>, ki so narejene iz pasteriziranega mleka, v katerem se sirotka s pomo\u010djo encimov lo\u010di od kazeina. Nato se dodatno predela v <strong>kakovostne beljakovine z optimalno vsebnostjo le-teh.<\/strong>&nbsp;Te predstavljajo pribli\u017eno 70-90 %. [4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vegane so na voljo&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rastlinske beljakovine v prahu<\/strong><\/a>, ki imajo obi\u010dajno manj ugoden spekter aminokislin. Sem sodijo, na primer,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sojine<\/strong><\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ri\u017eeve<\/strong><\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-konopljine-beljakovine-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>konopljine<\/strong><\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-grahove-beljakovine-vanavita.html\" target=\"_blank\" aria-label=\"grahove&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>grahove<\/strong>&nbsp;<\/a><strong>ali<\/strong>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ve\u010dkomponentne rastlinske beljakovine<\/strong><\/a>. Torej je odvisno le od vas, po katerih boste posegli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega so nekatere beljakovine obogatene z drugimi priljubljenimi sestavinami. To potem \u0161e bolj poudari njihovo funkcionalnost. Lahko so to, na primer,&nbsp;<strong>razli\u010dni vitamini, minerali, aminokisline, prebavni encimi ali<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.si\/topilci-mascob\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>topilci ma\u0161\u010dob<\/strong><\/a>. \u010ce \u017eelite izvedeti ve\u010d o beljakovinah, njihovem izvoru, virih in funkcijah, si preberite \u010dlanek&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-prave-beljakovine-za-hujsanje-ali-rast-misic\/\" class=\"ek-link\"><strong>Kako izbrati prave beljakovine za huj\u0161anje in rast mi\u0161ic?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sirotkine beljakovine v prahu so veliko ve\u010d kot le beljakovine. Kako vam lahko na dolo\u010den na\u010din izbolj\u0161ajo \u017eivljenje, si preberite v \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/sirotkine-beljakovine-in-njihov-vpliv-na-rast-misic-hujsanje-in-zdravje\/\" class=\"ek-link\"><strong>Sirotkine beljakovine in njihov vpliv na rast mi\u0161ic, huj\u0161anje in zdravje<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hranilne vrednosti beljakovin True Whey:<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sirotkine beljakovine True Whey \u2013 okus bela \u010dokolada<\/a>&nbsp;(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">396 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/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<h3 class=\"wp-block-heading\">Recepti z beljakovinami<\/h3>\n\n\n\n<p>Beljakovin ni treba vedno zau\u017eiti v obliki napitka, ki ga pripravite v shakerju. Poskusite ga vklju\u010diti v sladice, obogatene s potrebnimi beljakovinami. Bodite ustvarjalni in poskusite: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-okusen-tiramisu-poln-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>okusen tiramisu&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-bananin-brownie-poln-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bananine brownije&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kokosova-torta-brez-pecenja-z-visokim-odmerkom-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kokosovo torto brez peke<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/blog\/3-recepti-za-zdrave-smoothije-cokolada-jabolko-in-rdeca-pesa-spinaca\/\" target=\"_blank\" aria-label=\"okusne smoothije (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">okusne smoothije<\/a><\/strong><\/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.si\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1124x749.jpg\" alt=\"Koliko beljakovin vsebuje True Whey?\" class=\"wp-image-388007\" style=\"width:843px;height:562px\" title=\"Koliko beljakovin vsebuje True Whey?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"arasidy\">2.\tAra\u0161idi<\/h3>\n\n\n\n<p>\u010ce si pred televizijo radi privo\u0161\u010dite nekaj dobrega, vas bodo <a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idi<\/a> zagotovo razveselili in prijetno presenetili. Sodijo namre\u010d med \u017eivila z visokim dele\u017eem beljakovin in zdravih ma\u0161\u010dob. Vsebujejo tudi veliko koristnih snovi in mikrohranil, kot so&nbsp;<strong>magnezij, vitamin B3 (niacin), baker, oleinska kislina, resveratrol, fenolna kislina in flavonoidi.<\/strong>&nbsp;Zaradi edinstvenega prehranskega profila lahko ara\u0161idi vplivajo na zdravje srca in o\u017eilja, zni\u017eujejo holesterol in zmanj\u0161ujejo tveganje za razvoj sladkorne bolezni tipa 2. Te prednosti lahko izkoristite tudi z&nbsp;<a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ara\u0161idovim maslom<\/strong><\/a>.&nbsp;[22-24]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V obeh primerih pa bodite pozorni na visoko energijsko vrednost. Podobno, zlasti pri ara\u0161idovem maslu, budite pozorni na celotno sestavo, da bo v njem<strong>&nbsp;\u010dim manj sestavin<\/strong>. Na primer, idealno je&nbsp;<strong>100-odstotno ara\u0161idovo maslo,<\/strong>&nbsp;ki vsebuje samo ara\u0161ide in ni\u010d drugega.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda vas bo v pogostej\u0161e u\u017eivanje ara\u0161idov prepri\u010dalo dejstvo, da \u017ee ena pest (pribli\u017eno 28 g) zagotavlja pribli\u017eno \u010detrtino priporo\u010denega dnevnega vnosa mangana in pribli\u017eno tretjino vitamina B9 (folata). Ve\u010dji vnos folatov je \u0161e posebej pomemben med nose\u010dnostjo, saj vplivajo na rast zarodnih tkiv.&nbsp;[19] [24]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n\n\n\n<p>\u017delite izvedeti ve\u010d o ara\u0161idih in kak\u0161ne so koristi ara\u0161idovega masla? To boste izvedeli v \u010dlanku&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/arasidovo-maslo-kako-izbrati-najboljsega-in-kaksen-vpliv-ima-na-vase-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ara\u0161idovo maslo: Kako izbrati najbolj\u0161ega in kak\u0161en vpliv ima na va\u0161e zdravje?<\/strong><\/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\">Hranilne vrednosti ara\u0161idov in ara\u0161idovega masla<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ara\u0161idi (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">567 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ara\u0161idovo maslo (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">596 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.1 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<h3 class=\"wp-block-heading\">Recepti z ara\u0161idi in ara\u0161idovim maslom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/10-senzacionalnih-receptov-z-arasidovim-maslom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>flapjacki, mafini, pi\u0161koti, smoothiji in druge dobrote<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-skutni-sarkelj-z-arasidovim-maslom-in-kakavom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>skutin \u0161arkelj z ara\u0161idovim maslom in kakavom<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cokoladice-brez-peke-ki-jih-je-navdihnil-legendarni-snickers\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>plo\u0161\u010dice brez peke, navdihnjene z okusom legendarnih Snickers<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-za-valentinovo-presna-puhasta-torta-z-beljakovinami-in-arasidovim-maslom-2fitnes-recept-za-valentinovo-presna-puhasta-torta-z-beljakovinami-in-arasidovim-maslom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>puhasta torta iz beljakovin in ara\u0161idovega masla<\/strong><\/a><\/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=\"404,5012,8075,28693,54058,59932\" ><\/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\" id=\"kureci-maso\">3.\tPi\u0161\u010dan\u010dje meso<\/h3>\n\n\n\n<p>Pi\u0161\u010dan\u010dje prsi so sveti gral vsakega ljubitelja fitnesa. So kakovosten vir beljakovin z minimalno koli\u010dino ma\u0161\u010dob. Poleg tega so brez ogljikovih hidratov in <strong>se pona\u0161ajo s koristnimi snovmi,<\/strong>&nbsp;kot so vitamin B3 (niacin), selen in fosfor. Zaradi svojih lastnosti so idealno \u017eivilo za huj\u0161anje, tudi v zaklju\u010dni fazi predtekmovalne prehrane. \u010ce skrbimo za okus in kakovost, je najbolje izbrati meso s kmetij, kjer imajo prosto rejo. To pa zato, ker poznamo<strong>&nbsp;izvor in pogoje,<\/strong>&nbsp;v katerih je bila \u017eival vzrejena. Morda vas bo presenetilo, da ima meso pi\u0161\u010dancev iz ekolo\u0161ke ali proste reje tudi nekoliko ve\u010d beljakovin (pribli\u017eno 2 g). Predvsem zato, ker \u017eival obi\u010dajno \u017eivi dlje in ima ve\u010d gibanja.&nbsp;[5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toda prsi niso edini del pi\u0161\u010danca, ki je bogat z beljakovinami.<strong>&nbsp;<\/strong><strong>Odli\u010dna izbira so tudi <\/strong><strong>stegna ali krila<\/strong>. Ti pa obi\u010dajno \u017ee vsebujejo ve\u010d ma\u0161\u010dobe, predvsem zaradi ko\u017ee. \u010ce \u017eelite zmanj\u0161ati dele\u017e tega makrohranila, je najbolje, da ga odstranite iz mesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Na\u0161 nasvet:<\/strong>&nbsp;\u010ce nimate \u010dasa ali se vam iz kakr\u0161negakoli drugega razloga ne ljubi pripravljati mesa, so odli\u010dna izbira&nbsp;<a href=\"https:\/\/gymbeam.si\/piscancja-prsa-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\"pi\u0161\u010dan\u010dje prsi&nbsp;iz plo\u010devinke (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pi\u0161\u010dan\u010dje prsi<\/strong>&nbsp;<strong>iz plo\u010devinke<\/strong><\/a><strong> <\/strong>in jih lahko pojeste takoj.<\/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\">Hranilne vrednosti pi\u0161\u010dan\u010djih prsi<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dje prsi (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">110 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 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<h3 class=\"wp-block-heading\">Recepti za pi\u0161\u010dan\u010dje prsi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecene-piscancje-prsi-v-jogurtovi-marinadi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pe\u010dene pi\u0161\u010dan\u010dje prsi v jogurtovi omaki<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-lazanja-s-piscancem-in-rikoto\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lazanja s pi\u0161\u010dancem in rikoto<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-prazen-piscanec-caprese\/\" class=\"ek-link\"><strong>pra\u017een pi\u0161\u010danec Caprese<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-aromaticni-indijski-curry-z-natrganim-piscancem\/\" class=\"ek-link\"><strong>aromati\u010dni indijski curry z natrganim pi\u0161\u010dancem<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1124x749.jpg\" alt=\"Koliko beljakovin vsebujejo pi\u0161\u010dan\u010dje prsi?\" class=\"wp-image-388022\" style=\"width:843px;height:562px\" title=\"Koliko beljakovin vsebujejo pi\u0161\u010dan\u010dje prsi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"hovezi-maso\">4.\tGovedina<\/h3>\n\n\n\n<p>Goveje meso je odli\u010den vir beljakovin, ki se glede na vrsto razlikuje po vsebnosti ma\u0161\u010dob in skupni energijski vrednosti. \u010ce vas zanimajo predvsem beljakovine, je idealno, da pose\u017eete po visokokakovostnem govejem hrbtu ali fileju, ki sta priljubljena tudi pri sladokuscih. Slaba stran pa je vi\u0161ja cena, ki si je morda ne bo mogel privo\u0161\u010diti vsak. Manj primerni in bolj mastni so, na primer, stegno, trebuh ali bok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg beljakovin je govedina tudi <strong>odli\u010den vir hemskega \u017eeleza.<\/strong>&nbsp;To se la\u017eje absorbira kot nehemsko \u017eelezo, ki ga obi\u010dajno najdemo v rastlinski hrani. Torej, \u010de \u017eelite dopolniti ta mineral in niste vegan, je govedina odli\u010dna izbira. Pomanjkanje \u017eeleza&nbsp;<strong>lahko povzro\u010di slabokrvnost,<\/strong>&nbsp;ki se najpogosteje ka\u017ee s pove\u010dano utrujenostjo, slabim dihanjem ali bledo ko\u017eo. \u017denske so zanjo bolj dovzetne, saj vsak mesec izgubljajo \u017eelezo iz telesa z menstruacijo. Poleg tega se v govedini nahajajo tudi druga mikrohranila, kot so&nbsp;<strong>vitamin B12 (kobalamin), cink, selen in vitamin B3 (niacin)<\/strong>.&nbsp;[6]<\/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\">Hranilne vrednosti govejega fileja<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Goveji file (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 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<h3 class=\"wp-block-heading\">Recepti z govedino <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecen-sladki-krompir-polnjen-z-govedino\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pe\u010den sladki krompir, polnjen z govedino<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fit-recept-socni-goveji-burrito-s-kvinojo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>so\u010dni goveji burrito s kvinojo<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tradicionalni-mehiski-chilli-con-carne-z-rizem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tradicionalni mehi\u0161ki chilli con carne z ri\u017eem<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"veprove-maso\">5.\tSvinjina<\/h3>\n\n\n\n<p>Tudi svinjina je odli\u010den vir beljakovin in drugih mikrohranil. Ta vklju\u010dujejo&nbsp;<strong>vitamin B1<\/strong>&nbsp;(tiamin),<strong>&nbsp;selen, cink, vitamin B6 (piridoksin) in B12 (kobalamin).<\/strong>&nbsp;Slaba stran je pogosto ve\u010dja vsebnost ma\u0161\u010dob. Predvsem pri tej vrsti mesa je pomembno paziti tudi na kakovost in seznam sestavin ter idealno izbrati bolj pusto meso, ki vsebuje manj tega makrohranila.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odli\u010dna izbira so, na primer, svinjski file, stegno ali pe\u010denka. Bolj mastna mo\u017enost je svinjski vrat. Zanimivo je tudi dejstvo, da 150 g svinjskega fileja zagotovi celotno dnevno koli\u010dino vitamina B3. Ta sodeluje pri pravilnem delovanju psihe in \u017eiv\u010dnega sistema ter pomaga zmanj\u0161ati utrujenost in iz\u010drpanost. [19] [24]<\/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\">Hranilne vrednosti svinjskega fileja <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Svinjski file &#8211; pust (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 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<h3 class=\"wp-block-heading\">Recepti s svinjino<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rezine svinjskega mesa lahko pe\u010dete na \u017earu, v pe\u010dici, du\u0161ite na pari in pra\u017eite<\/li>\n\n\n\n<li>v mleti obliki se lahko uporablja za pripravo mesnih me\u0161anic ali pe\u010denih mesni \u0161truc<\/li>\n\n\n\n<li>ima odli\u010den okus v kombinaciji z zelenjavo, lahko jih pe\u010dete skupaj<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mandle\">6.\tMandlji<\/h3>\n\n\n\n<p>Za razliko od ara\u0161idov&nbsp;<a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mandlji<\/strong><\/a>&nbsp;resni\u010dno spadajo v dru\u017eino ore\u0161\u010dkov. Morda si nikoli niste mislili, da vsebujejo znatno koli\u010dino beljakovin. Zanje je zna\u010dilen&nbsp;<strong>visok dele\u017e zdravih ma\u0161\u010dob.<\/strong>&nbsp;Kakorkoli \u017ee, tudi s temi ne smemo pretiravati, zato je idealno, \u010de si privo\u0161\u010dimo pest in ne cel zavoj\u010dek. Poleg tega so&nbsp;<strong>vir beljakovin, osvojili pa vas bodo tudi z visoko vsebnostjo prehranskih vlaknin,<\/strong>&nbsp;ki so pomembne za zdravo prebavo. Morda vas bo presenetilo tudi dejstvo, da so mandlji povezani s plodnostjo \u017ee od \u010dasov starih Rimljanov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega so ore\u0161\u010dki bogati z magnezijem, kalijem, manganom, vitaminom E in drugimi mikrohranili. Tudi pri mandljih ni nujno, da u\u017eivamo le same ore\u0161\u010dke. U\u017eivate jih lahko tudi v obliki <strong>mehkega masla<\/strong>, ki je odli\u010dno v ka\u0161ah in sladicah. In \u010de niste ljubitelj mandljev, lahko daste prilo\u017enost tudi drugim ore\u0161\u010dkom. Kaj pa, \u010de bi poskusiti <a href=\"https:\/\/gymbeam.si\/pistacije-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pistacije<\/strong><\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/lesniki-gymbeam.html\" class=\"ek-link\"><strong>le\u0161nike<\/strong><\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orehe<\/strong><\/a>&nbsp;<strong>ali<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>indijske ore\u0161\u010dke<\/strong><\/a>? Te lahko u\u017eivate tudi v obliki&nbsp;<a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>okusnih kremnih masel<\/strong><\/a><strong>.&nbsp;<\/strong><\/p>\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<h3 class=\"wp-block-heading\">Hranilne vrednosti mandljev<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Mandlji (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">575 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 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<h3 class=\"wp-block-heading\">Recepti z mandlji<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-mandljevi-piskoti-s-koscki-cokolade\/\" class=\"ek-link\"><strong>veganski mandljevi pi\u0161koti s ko\u0161\u010dki \u010dokolade<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cokoladno-mandljevi-bozicni-piskoti\/\" class=\"ek-link\"><strong>bo\u017ei\u010dni mandljevi pi\u0161koti s \u010dokolado<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky.png\" alt=\"Koliko beljakovin vsebujejo mandlji?\" class=\"wp-image-388037\" style=\"width:843px;height:562px\" title=\"Koliko beljakovin vsebujejo mandlji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cocka\">7.\tLe\u010da<\/h3>\n\n\n\n<p>Le\u010da je kakovosten in&nbsp;<strong>dostopen vir beljakovin,<\/strong>&nbsp;ki je pogosto spregledan. Vsebuje tudi&nbsp;<strong>sestavljene ogljikove hidrate, prehranske vlaknine in manj\u0161o koli\u010dino ma\u0161\u010dob.<\/strong>&nbsp;Zaradi tega je idealna kompleksna hrana. Lahko jo jeste kot prilogo, uporabite kot osnovo za jed ali z njo popestrite zelenjavno solato. Velika prednost je, da jo lahko u\u017eivajo tudi vegetarijanci in vegani. Bogata je tudi z mikrohranili. Omeniti velja, na primer, visoko vsebnost vitamina B9 (folata), B1 (tiamina), bakra in \u017eeleza.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar le\u010da ni le ena, temve\u010d obstaja ve\u010d vrst. Morda poznate zeleno le\u010do iz \u0161olske jedilnice. Njena slabost je, da se kuha dlje in jo je treba vnaprej namo\u010diti. V tem pogledu ji dobro konkurira olupljena rde\u010da le\u010da, ki jo lahko pripravite v hipu, je bolj prebavljiva in je <strong>ni treba namakati<\/strong>. Sre\u010date lahko tudi \u010drno le\u010do (beluga), ki izstopa po blagem okusu po ore\u0161\u010dkih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u0161e niste razvili okusa za le\u010do, lahko poskusite \u010dips iz le\u010de ali&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-grahove-testenine-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">test<\/a><a aria-label=\"e (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-grahove-testenine-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">enine,&nbsp;<\/a>ki jih lahko uporabite kot prilogo ali osnovo za solato. Lahko pose\u017eete tudi po drugih&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnicah, <\/a>&nbsp;kot so&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-fizol-mungo-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fi\u017eol<\/a>, grah, soja ali \u010di\u010derika. So&nbsp;<strong>odli\u010den vir zdravju koristnih snovi,<\/strong>&nbsp;ki podpirajo pravilno delovanje telesa. Na splo\u0161no je odli\u010dna izbira kombinacija stro\u010dnic z \u017eiti, da pove\u010date kakovost vsebovanih beljakovin in se po spektru aminokislin pribli\u017eate \u017eivalskim.<\/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\">Hranilne vrednosti le\u010de<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Rde\u010da le\u010da (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zelena le\u010da (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">342 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010crna le\u010da (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">328 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 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<h3 class=\"wp-block-heading\">Recepti z le\u010do<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-lahka-lecina-solata-s-prazenim-korenckom-avokadom-in-feta-sirom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lahka le\u010dina solata s pra\u017eenim koren\u010dkom, avokadom in feta sirom <\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kremasta-juha-iz-lece\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kremna juha iz le\u010de<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-spageti-bolonjez\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0161pageti z vegansko bolonjsko omako<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-1124x749.jpg\" alt=\"Koliko beljakovin vsebuje le\u010da?\" class=\"wp-image-388052\" style=\"width:843px;height:562px\" title=\"Koliko beljakovin vsebuje le\u010da?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tunak\">8. Tuna<\/h3>\n\n\n\n<p>Tuna je ena izmed priljubljenih morskih rib z visoko vsebnostjo beljakovin in zdravih <a href=\"https:\/\/gymbeam.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">ma\u0161\u010dobnih kislin omega-3.<\/a> Optimalen vnos teh rib je, na primer, povezan z zdravjem srca in o\u017eilja. Je tudi odli\u010den vir vitamina B12 (kobalamina) in vitamina D, ki sta pomembna za zdravje kosti in imunski sistem. Zau\u017eijete jo lahko v obliki okusnega zrezka ali pa si pripravo olaj\u0161ate s konzervirano <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/tuna-v-olivnem-olju-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tuno v olju<\/strong><\/a> <strong>ali v <\/strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>slanici<\/strong><\/a>. Dodate jo lahko solatam ali naredite <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-namaz-z-jajci\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>okusen namaz<\/strong><\/a>. [24]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tuna pa ni edina okusna riba, ki je bogata z beljakovinami, koristnimi snovmi in zdravimi ma\u0161\u010dobami. Losos, postrv, kozice,&nbsp;<a href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine<\/a>&nbsp;in druge manj\u0161e vrste rib so prav tako odli\u010dna izbira, saj obi\u010dajno vsebujejo veliko manj \u017eivega srebra v primerjavi z ve\u010djimi ribami, kot je morski pes. Lahko pa pose\u017eete tudi po morski hrani.<\/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\">Hranilne vrednosti tune<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tunin zrezek (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">137 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Konzervirana tuna v olju<\/td><td class=\"has-text-align-center\" data-align=\"center\">167 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Konzervirana tuna v slanici<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 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<h3 class=\"wp-block-heading\">Recepti s tuno<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-poke-bowl-z-rizem-in-tuno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>poke bowl z ri\u017eem in tuno<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunini-muffini-polni-beljakovin\/\" target=\"_blank\" aria-label=\"tunini muffini, polni beljakovin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tunini muffini, polni beljakovin<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-namaz-z-jajci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tunin namaz z jajci<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-fizolova-solata-s-tuno\/\" class=\"ek-link\"><strong>fi\u017eolova solata s tuno<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-zvitek-z-avokadovim-namazom-in-zelenjavo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tunin zavitek z avokadovim namazom in zelenjavo<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dynova-seminka\">9.\tBu\u010dna semena<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/bio-bucna-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bu\u010dna semena<\/a>&nbsp;so \u0161e eno \u017eivilo, za katerega bi pri\u010dakovali, da vsebuje veliko ma\u0161\u010dob in ne beljakovin. Vsebujejo oboje. Bogata so s<strong>&nbsp;koristnimi omega-3 ma\u0161\u010dobnimi kislinami,<\/strong>&nbsp;vsebujejo pa tudi mangan, fosfor in magnezij. Zato vplivajo na pravilno delovanje mi\u0161ic, \u017eiv\u010dnega sistema in psihe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega imajo bu\u010dna semena <strong>visoko vsebnost beljakovin in prehranskih vlaknin.<\/strong>&nbsp;So torej odli\u010dno \u017eivilo, ki ga nikakor ne smete izpustiti iz prehrane. Vendar pa bu\u010dna semena niso edina semena z odli\u010dnimi hranilnimi lastnostmi in <strong>zanimivo vsebnostjo beljakovin<\/strong>. Tudi <a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semena chia<\/a>&nbsp;ali&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-konopljina-semena-olupljena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">konopljina semena<\/a>&nbsp;so v tem pogledu odli\u010dna izbira, zlasti za smoothije.<\/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\">Hranilne vrednosti bu\u010dnih semen<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Bu\u010dna semena (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">559 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">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<h3 class=\"wp-block-heading\">Recepti z bu\u010dnimi semeni<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-korenckov-kruh-z-bucnimi-semeni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>koren\u010dkov kruh z bu\u010dnimi semeni<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kremna-lecina-juha-z-bucnimi-semeni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kremna le\u010dina juha z bu\u010dnimi semeni<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka.png\" alt=\"Koliko beljakovin vsebuje le\u010da?\" class=\"wp-image-388068\" style=\"width:843px;height:562px\" title=\"Koliko beljakovin vsebujejo bu\u010dna semena?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tofu\">10. Tofu<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a>&nbsp;je eden najbolj <strong>priljubljenih in najkakovostnej\u0161ih virov rastlinskih beljakovin.<\/strong>&nbsp;Izdeluje se iz sojinih zrn in ima visoko vsebnost kalcija, mangana, bakra in selena, kar vpliva na delovanje imunskega sistema ter ohranjanje zdravih las in nohtov. Tudi <strong>soja, iz katere je tofu,<\/strong> lahko dobro vpliva na na\u0161e zdravje. Natan\u010dneje, povezujejo jo s pozitivnimi u\u010dinki na sr\u010dno-\u017eilni sistem in mo\u017enim zni\u017eanjem &#8216;slabega&#8217; (LDL) holesterola.&nbsp;[7]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energijska vrednost tofuja se lahko precej razlikuje glede na vrsto. \u010ce je v slanici, ima obi\u010dajno ve\u010djo vsebnost vode in ni\u017ejo energijsko vrednost. Pogosteje pa boste videli&nbsp;<a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vakuumsko pakiran tofu<\/strong><\/a>&nbsp;brez slanice, ki vsebuje ve\u010d energije in beljakovin. Zato je vsebnost beljakovin in drugih hranil preprosto odvisna od vsebnosti vode in hranilnih lastnosti soje. Tofu pa ni edina priljubljena rastlinska beljakovina.&nbsp;Odli\u010dna izbira sta lahko tudi <a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tempeh<\/strong><\/a>, ki ima rahlo ore\u0161kast okus, ali seitan. Oba pogosto vsebujeta ve\u010d beljakovin kot priljubljeni tofu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o rastlinskih virih beljakovin, ne smete spregledati \u010dlanka&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kateri so najbolj\u0161i rastlinski viri beljakovin in zakaj bi jih morali vklju\u010diti v svojo prehrano?<\/strong><\/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\">Hranilne vrednosti tofuja<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu v slanici (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vakuumsko pakiran tofu (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">157 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/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<h3 class=\"wp-block-heading\">Recepti s tofujem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kvinoja-s-poprazenim-tofujem-zelenjavo-in-avokadom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvinoja s popra\u017eenim tofujem, zelenjavo in avokadom<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hrustljavi-tofu-zrezki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hrustljavi tofu zrezki<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-stir-fry-s-tofujem-in-zelenjavo\/\" class=\"ek-link\"><strong>veganski pra\u017een tofu z zelenjavo<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-palacinke-s-tofujem-in-cokolado\/\" class=\"ek-link\"><strong>pala\u010dinke s tofujem in \u010dokolado<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-umesan-tofu\/\" class=\"ek-link\"><strong>veganska ume\u0161ana jajca s tofujem<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ovesne-vlocky\">11. Ovseni kosmi\u010di<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" aria-label=\"Ovseni kosmi\u010di (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovseni kosmi\u010di<\/a><\/strong>&nbsp;so \u0161e eno \u017eivilo, kjer lahko vsebnost beljakovin prijetno preseneti. Vsebujejo veliko <strong>ogljikovih hidratov in prehranskih vlaknin<\/strong>&nbsp;ter fosfor, baker, \u017eelezo, selen, magnezij in druga&nbsp;<strong>koristna mikrohranila.<\/strong>&nbsp;Sestava vsebuje tudi mo\u010dne antioksidante, imenovane avenatramidi, ki \u0161\u010ditijo celice pred oksidativnim stresom. Poleg tega ovsene kosmi\u010de povezujejo z mo\u017enim u\u010dinkom na <strong>zni\u017eanje krvnega tlaka, tveganje za nastanek sladkorne bolezni in holesterola, predvsem zaradi vsebnosti prehranskih vlaknin<\/strong>.&nbsp;[8-10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce <strong>imate<\/strong> na kro\u017eniku ali <strong>v skledi za zajtrk redno ovsene kosmi\u010de,<\/strong>&nbsp;vam bodo morda pri\u0161le prav druge alternative. Kaj \u010de bi poskusili ajdove ali prosene kosmi\u010de? Ugotovili boste, da bodo va\u0161im obrokom dodali novo dimenzijo okusa.<\/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\">Hranilne vrednosti ovsenih kosmi\u010dev<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ovseni kosmi\u010di (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">353 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 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<h3 class=\"wp-block-heading\">Recepti z ovsenimi kosmi\u010di<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-nocna-ovsena-kasa-s-pudingom-in-cokoladno-skorjo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>no\u010dna ovsena ka\u0161a s pudingom in \u010dokoladno skorjo<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsene-bananine-palacinke\/\" class=\"ek-link\"><strong>ovsene bananine pala\u010dinke<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cez-noc-fermentirani-ovseni-kosmici-z-orescki-in-sadjem\/\" class=\"ek-link\"><strong>\u010dez no\u010d fermentirani ovseni kosmi\u010di z ore\u0161\u010dki in sadjem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovseni-kosmici-s-kokosom-in-cokolado\/\" class=\"ek-link\"><strong>no\u010dna ovsena ka\u0161a s kokosom in \u010dokolado<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1.png\" alt=\"Koliko beljakovin vsebujejo ovseni kosmi\u010di?\" class=\"wp-image-388083\" style=\"width:843px;height:562px\" title=\"Koliko beljakovin vsebujejo ovseni kosmi\u010di?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"quinoa\">12. Kvinoja<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kvinoja<\/strong><\/a><strong>&nbsp;je psevdo\u017eito brez glutena<\/strong>&nbsp;z visoko vsebnostjo prehranskih vlaknin. Poleg visokokakovostnih ogljikovih hidratov vas bo razveselilo dejstvo, da pomaga dopolniti beljakovine. Vsebuje tudi zanimive koli\u010dine&nbsp;<strong>bakra in <a href=\"https:\/\/gymbeam.si\/magnezij\" class=\"ek-link\">magnezija<\/a>,<\/strong>&nbsp;ki sta minerala, pomembna za pravilno delovanje telesa&nbsp; ter veliko <strong>koristnih fenolov, terpenoidov in<\/strong>&nbsp;<strong>flavonoidov,<\/strong>&nbsp;ki imajo \u0161tevilne fiziolo\u0161ke funkcije. Na primer,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvercetin<\/a>, ki ima antioksidativne lastnosti. Pomaga za\u0161\u010dititi telo pred oksidativnim stresom in prostimi radikali. \u010ceprav se o njenih koristnih u\u010dinkih govori zlasti v zadnjih letih, zagotovo ni novo \u017eivilo. Je del na\u0161e prehrane \u017ee od predkolumbovskega obdobja. Stari Inki so jo imeli celo za bo\u017eji dar.&nbsp;[11]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred kuhanjem je treba upo\u0161tevati, da kvinoja vsebuje tudi <strong>t. i. antinutriente<\/strong>, torej sestavine, ki zmanj\u0161ajo absorpcijo vsebovanih snovi. Dele\u017e teh neza\u017eelenih sestavin lahko zmanj\u0161ate tako, da kvinojo pred kuhanjem sperete in namo\u010dite. \u010ce \u017eelite v svojo prehrano vklju\u010diti \u0161e druga psevdo\u017eita, ne smete spregledati <strong>amaranta ali ajde<\/strong>. [12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite izvedeti ve\u010d o kvinoji? Potem morate prebrati \u010dlanek&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kvinoja \u2013 brezglutensko \u017eito in super\u017eivilo, bogato z beljakovinami, prehranskimi vlakninami in vitamini.<\/strong><\/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\">Hranilne vrednosti kvinoje<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Nekuhana kvinoja (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 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<h3 class=\"wp-block-heading\">Recepti s kvinojo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinska-kvinoja-z-bogatim-okusom-cokolade-in-banane\/\" target=\"_blank\" aria-label=\"beljakovinska kvinoja z bogatim okusom \u010dokolade in banane (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinska kvinoja z bogatim okusom \u010dokolade in banane<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-stir-fry-s-kvinojo-tofujem-in-arasidi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>popra\u017eena kvinoja s tofujem in ara\u0161idi<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kvinoja-s-poprazenim-tofujem-zelenjavo-in-avokadom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvinoja s popra\u017eenim tofujem, zelenjavo in avokadom<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tvaroh\">13. Skuta<\/h3>\n\n\n\n<p><strong>Skuto<\/strong>&nbsp;morajo imeti v hladilniku vsi mo\u0161ki in \u017eenske, ki trenirajo za mo\u010d. Je univerzalno \u017eivilo, ki ga je mogo\u010de&nbsp;<strong>u\u017eivati na tiso\u010d razli\u010dnih na\u010dinov.<\/strong>&nbsp;Glavni razlog, zakaj je tako priljubljena v tej skupnosti, je <strong>visoka vsebnost kazeinskih beljakovin, ki se po\u010dasi absorbirajo.<\/strong>&nbsp;Tudi zato ga denimo bodybuilderji u\u017eivajo predvsem pred spanjem. Med spanjem telo \u010daka dalj\u0161e obdobje stradanja, zato je to \u017eivilo odli\u010den na\u010din za oskrbo telesa s hranili tudi v tem \u010dasu.&nbsp;<a href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Micelarni kazein<\/strong><\/a>&nbsp;je lahko odli\u010dna alternativa skuti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede na va\u0161e cilje in \u017eelje lahko izberete, <strong>koliko<\/strong> <strong>ma\u0161\u010dobe <\/strong>\u017eelite<strong> v skuti.<\/strong>&nbsp;Velika prednost je, da v primerjavi z drugimi mle\u010dnimi izdelki vsebuje razmeroma malo laktoze, zato pogosto ne povzro\u010da prebavnih te\u017eav niti pri ljudeh z laktozno intoleranco. Poleg tega vsebuje&nbsp;<strong>koristne probioti\u010dne kulture in kalcij,<\/strong>&nbsp;ki je \u0161e posebej pomemben za zdrave kosti. Drugi mle\u010dni izdelki, bogati z beljakovinami, so skyr ali gr\u0161ki jogurt z 0 % ma\u0161\u010dobe.<\/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\">Hranilne vrednosti skute<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Skuta z nizko vsebnostjo ma\u0161\u010dob (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Polmastna skuta (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Polnomastna skuta (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">127 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/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<h3 class=\"wp-block-heading\">Recepti s skuto<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-skutin-cheesecake-z-malinami-brez-peke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>skutine rezine z malinami brez peke<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zdrava-nemska-krtova-torta-v-kozarcu\/\" class=\"ek-link\"><strong>zdrava krtova torta v kozarcu<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-makova-torta-brez-moke-z-nadevom-iz-skute\/\" class=\"ek-link\"><strong>makova torta brez moke z nadevom iz skute<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slani-skutini-kolacki-s-parmezanom\/\" class=\"ek-link\"><strong>slani skutini kola\u010dki s parmezanom<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-odlicna-beljakovinska-pizza-iz-skutinega-testa\/\" target=\"_blank\" aria-label=\"beljakovinska pizza iz skutinega testa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinska pizza iz skutinega testa<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-1124x843.jpg\" alt=\"Koliko beljakovin ima skuta?\" class=\"wp-image-388099\" style=\"width:843px;height:632px\" title=\"Koliko beljakovin ima skuta?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"spirulina\">14. Spirulina<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/bio-spirulina-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spirulina<\/strong><\/a><strong>&nbsp;je priljubljeno super\u017eivilo. Je izvle\u010dek sladkovodnih alg, ki zaradi vsebnosti klorofila o\u010dara z modro-zeleno barvo<\/strong>. Verjetno vas bo presenetila tudi z izjemno visoko vsebnostjo beljakovin (57,5 g\/100 g). Opozoriti je treba, da je priporo\u010deni odmerek obi\u010dajno do 10 g. Zato ne morete pri\u010dakovati, da jo boste u\u017eivali v velikih koli\u010dinah in jo uporabljali kot primarni vir beljakovin, saj bolj slu\u017ei kot <strong>podpora naravnemu razstrupljanju telesa.<\/strong>&nbsp;Pogosto jo povezujejo z u\u010dinkom <a href=\"https:\/\/gymbeam.si\/bio-spirulina-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proti staranju<\/strong><\/a>.&nbsp;[25]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mikrohranila, kot so<strong>&nbsp;\u017eelezo, baker, zeaksantin ali vitamin B2 (riboflavin)<\/strong>&nbsp;so veliko bolj dragocena. Zaradi fikocianina deluje tudi kot mo\u010dan antioksidant. Poleg tega rezultati \u0161tudij ka\u017eejo, da spirulina pomaga <strong>zmanj\u0161ati raven slabega (LDL)<\/strong>&nbsp;<strong>holesterola.<\/strong>&nbsp;V zadostnem odmerku pomaga zni\u017eati krvni tlak. \u010ce \u017eelite poskusiti \u0161e kak\u0161no super\u017eivilo z visoko vsebnostjo beljakovin in drugih koristnih snovi, posezite po&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-chlorella-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kloreli<\/strong><\/a>&nbsp;ali&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-zeleni-jecmen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zelenem je\u010dmenu<\/strong><\/a>.&nbsp;[13-15]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o spirulini in drugih super\u017eivilih lahko preberete v \u010dlanku&nbsp;<strong><a href=\"https:\/\/gymbeam.si\/blog\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/\" target=\"_blank\" aria-label=\"Super \u017eivila in njihovi u\u010dinki na zdravje in imunost. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Super \u017eivila in njihovi u\u010dinki na zdravje in imunost.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hranilne vrednosti spiruline<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Spirulina (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">290 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">57.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.6 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<h3 class=\"wp-block-heading\">Recepti s spirulino<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>spirulino lahko dodate vodi in pijete kot napitek<\/li>\n\n\n\n<li>lahko jo dodate smoothie napitkom ali ovseni ka\u0161i<\/li>\n\n\n\n<li>odli\u010dno se obnese tudi v sladicah<\/li>\n\n\n\n<li>lahko se jemlje <a href=\"https:\/\/gymbeam.si\/bio-zeleni-jecmen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>v obliki tablet<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vejce\">15. Jajca<\/h3>\n\n\n\n<p><strong>Jajca <\/strong><strong>so \u017eivilo, ki ga ima v hladilniku skoraj vsak<\/strong>. Morda se niti ne zavedate, kako dragocen vir hranilnih snovi so. Poleg visokokakovostnih beljakovin in ma\u0161\u010dob lahko omenimo&nbsp;<strong>vitamin B2<\/strong>&nbsp;(riboflavin),&nbsp;<strong>B12<\/strong>&nbsp;(kobalamin)&nbsp;<strong>in selen.<\/strong>&nbsp;\u0160tudije so tudi pokazale, da jajca pomagajo pove\u010dati vrednost &#8216;dobrega&#8217; (HDL) holesterola.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jaj\u010dni rumenjaki <strong>vsebujejo<\/strong> predvsem<strong>&nbsp;holin,<\/strong>&nbsp;ki se uporablja za krepitev kognitivnih sposobnosti, kot sta spomin in koncentracija. Jajca vsebujejo tudi&nbsp;<a href=\"https:\/\/gymbeam.si\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lutein<\/strong><\/a>&nbsp;<strong>in zeaksantin,<\/strong>&nbsp;<strong>ki sta antioksidanta,<\/strong>&nbsp;ki spodbujata zdravje o\u010di. Seznam sestavin razli\u010dnih jajc se lahko nekoliko razlikuje glede na to, s \u010dim so bile koko\u0161i krmljene. Zato je najbolje, da se izogibate vsaj jajcem koko\u0161i, rejenih v kletkah, v katerih imajo le-te praviloma slab\u0161e \u017eivljenjske pogoje.&nbsp;[16-18]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite jajca uporabljati predvsem kot vir beljakovin s \u010dim manj ma\u0161\u010dobe, je lahko nakup&nbsp;<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\"><strong>jaj\u010dnih beljakov<\/strong><\/a> odli\u010dna izbira. Uporabite jih lahko na primer v omletah ali muffinih za zajtrk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite izvedeti ve\u010d o jajcih in njihovih koristih? Potem ne smete spregledati \u010dlanka&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/10-odlicnih-razlogov-za-uzivanje-jajc\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 odli\u010dnih razlogov za u\u017eivanje jajc.<\/strong><\/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\">Hranilne vrednosti jajc<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cela jajca (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jaj\u010dni beljaki (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/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<h3 class=\"wp-block-heading\">Recepti z jajci<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-trije-jajcni-recepti-za-zajtrk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>trije recepti za zajtrk z jajci<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-polnjena-omleta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>polnjena omleta<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cvetacni-riz-z-jajci-in-zelenjavo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cveta\u010dni ri\u017e z jajci in zelenjavo<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hitri-zajtrk-burrito-s-fizolom-avokadom-in-jajci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hitri zajtrk burrito s fi\u017eolom, avokadom in jajci<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-1124x749.png\" alt=\"Koliko beljakovin vsebujejo jajca?\" class=\"wp-image-388132\" style=\"width:843px;height:562px\" title=\"Koliko beljakovin vsebujejo jajca?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1.png 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"lahudkove-drozdi\">16. Prehranski kvas<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/prehranski-kvas-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prehranski kvas<\/strong><\/a>&nbsp;je \u017eivilo, priljubljeno predvsem med ljubitelji rastlinske prehrane. Ne vsebuje aktivnih kvasovk, zato se uporablja predvsem kot za\u010dimba, ki jedem doda novo dimenzijo okusa. Jedem doda sirast pridih. Poleg tega vsebuje veliko beljakovin in&nbsp;<strong>vitamine B2 (riboflavin), B3 (niacin), B6 (piridioksin), B9<\/strong>&nbsp;<strong>(folna kislina) in B12 (kobalamin).<\/strong>&nbsp;Prav tako boste veseli visoke vsebnosti&nbsp;<strong>antioksidantov, kot sta glutation in selenometionin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hranilne vrednosti prehranskega kvasa<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Prehranski kvas (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 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<h3 class=\"wp-block-heading\">Recepti s prehranskim kvasom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-bucni-njoki-s-tofujem-in-spinaco\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bu\u010dni njoki s tofujem in \u0161pina\u010do<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-lecine-testenine-s-kremasto-paradiznikovo-omako\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>testenine iz le\u010de s kremno paradi\u017enikovo omako<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-testenine-s-cvetacno-omako-alfredo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>testenine s cveta\u010dno omako Alfredo<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"syr-cottage\">17. Kaj\u017earska skuta<\/h3>\n\n\n\n<p>Zaradi visoke vsebnosti beljakovin in relativno nizke energijske vrednosti je <strong>kaj\u017earska skuta<\/strong> eden najbolj priljubljenih mle\u010dnih izdelkov, ki ga je vsekakor smiselno vklju\u010diti v prehrano. Vsebuje veliko&nbsp;<strong>selena, vitamina B12 (kobalamin) in kalcija,<\/strong>&nbsp;ki je pomemben za zdravje kosti in zob. Vpliva tudi na pravilno delovanje mi\u0161ic, prebavnih encimov in je pomemben za normalno strjevanje krvi. Selen pomaga ohranjati zdrave lase in nohte. Kaj\u017earsko skuto obi\u010dajno najdete v trgovinah v&nbsp;<strong>sladki in slani razli\u010dici,<\/strong>&nbsp;zaradi \u010desar jo je \u0161e la\u017eje vklju\u010diti v prehrano. Uporabite jo lahko kot hiter prigrizek z zelenjavo ali sadjem ali kot osnovo za namaze in poletne solate.<\/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\">Hranilne vrednosti kaj\u017earske skute<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kaj\u017earska skuta (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">119 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/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<h3 class=\"wp-block-heading\">Recepti s kaj\u017earsko skuto<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-jajcni-muffini-s-skuto-sunko-in-paradiznikom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>jaj\u010dni muffini s skuto, \u0161unko in paradi\u017enikom<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-italijanska-fritata-s-sladkim-krompirjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>italijanska fritata s sladkim krompirjem<\/strong><\/a><\/li>\n\n\n\n<li><strong>kaj\u017earska skuta je odli\u010dna tudi v solatah ali omakah<\/strong><\/li>\n<\/ul>\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=\"Dodaten_nasvet_prigrizki_polni_beljakovin\"><\/span>Dodaten nasvet: prigrizki, polni beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko nimate \u010dasa sami pripravljati hrane iz beljakovinskih virov, je \u010das, da pose\u017eete po \u017ee pripravljenih <strong>beljakovinskih dobrotah<\/strong>.&nbsp;Na svoj ra\u010dun bodo pri\u0161li ljubitelji sladkih in slanih prigrizkov.<\/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\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divilo<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hranilne vrednosti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Prehranske vlaknine<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/moimuv-protein-flapjack-gymbeam.html\" class=\"ek-link\">Beljakovinski Flapjack MoiM\u00fcv<\/a>&nbsp;(90 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovinska plo\u0161\u010dica MoiM\u00fcv<\/a>&nbsp;(60 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">205 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-vegan-protein-bar-vanavita.html\" target=\"_blank\" aria-label=\"BIO Vegan Protein Bar&nbsp;\u2013&nbsp;\u010dokolada in kokos (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO Vegan Protein Bar&nbsp;\u2013&nbsp;\u010dokolada in kokos<\/a>&nbsp;(50 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">177 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\"MoiM\u00fcv Protein Cookie&nbsp;\u2013&nbsp;borovnica in bela \u010dokolada&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein Cookie&nbsp;\u2013&nbsp;borovnica in bela \u010dokolada&nbsp;<\/a>(75 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">302 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/beljakovinski-cips-gymbeam.html\" target=\"_blank\" aria-label=\"Beljakovinski \u010dips&nbsp;\u2013&nbsp;okus morska sol&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovinski \u010dips&nbsp;\u2013&nbsp;okus morska sol&nbsp;<\/a>(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">394 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/suseno-meso-beef-jerky-original-gymbeam.html\" target=\"_blank\" aria-label=\"Su\u0161eno meso Beef Jerky&nbsp;\u2013&nbsp;original (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Su\u0161eno meso Beef Jerky&nbsp;\u2013&nbsp;original<\/a>&nbsp;(50g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">155 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">32 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/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>Ve\u010d nasvetov o prigrizkih, polnih beljakovin boste na\u0161li v \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/\" class=\"ek-link\"><strong>Kako v prehrano pretihotapiti ve\u010d beljakovin?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"752\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1124x752.jpg\" alt=\"Koliko beljakovin vsebujejo beljakovinski prigrizki?\" class=\"wp-image-388116\" style=\"width:843px;height:564px\" title=\"Koliko beljakovin vsebujejo beljakovinski prigrizki?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1124x752.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_morate_zapomniti\"><\/span>Kaj si morate zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot lahko vidite, dodajanje beljakovin v prehrano ni nujno te\u017eko. Enostavno posezite po \u017eivilih, ki so na voljo tako reko\u010d povsod ali pa jih imate celo \u017ee v shrambi, zamrzovalniku ali hladilniku. In sploh nismo na\u0161teli vseh. Na sre\u010do obstaja veliko razli\u010dnih virov,&nbsp;<strong>tako da tudi vegetarijancem ali veganom ni treba skrbeti za pomanjkanje beljakovin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate med prijatelji koga, ki ima te\u017eave z u\u017eivanjem zadostne koli\u010dine beljakovin? Delite na\u0161 \u010dlanek z njim. Morda mu boste raz\u0161irili obzorja o \u017eivilih, ki vsebujejo to makrohranilo. <\/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=\"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","protected":false},"excerpt":{"rendered":"<p>Kako enostavno dodati beljakovine v svojo prehrano? V dana\u0161njem \u010dlanku vas bomo seznanili z \u017eivili, ki so dobesedno nabita z beljakovinami. Morda jih \u017ee imate v shrambi ali hladilniku.<\/p>\n","protected":false},"author":100,"featured_media":388185,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7131,7143,7509],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-390828","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-skuta","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>\u017divila, s katerimi lahko prehrani enostavno dodate beljakovine - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Katera \u017eivila so bogata z beljakovinami? 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