{"id":392743,"date":"2022-09-23T13:34:15","date_gmt":"2022-09-23T11:34:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=392743"},"modified":"2025-10-21T18:44:43","modified_gmt":"2025-10-21T16:44:43","slug":"20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/","title":{"rendered":"Namirnice koje olak\u0161avaju dodavanje proteina va\u0161oj prehrani"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/#Zasto_su_proteini_toliko_vazni_i_koliko_proteina_vam_treba\" title=\"Za\u0161to su proteini toliko va\u017eni i koliko proteina vam treba?\">Za\u0161to su proteini toliko va\u017eni i koliko proteina vam treba?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/#Najbolje_namirnice_s_visokom_dozom_proteina_koje_mozete_lako_uvrstiti_u_svoju_prehranu\" title=\"Najbolje namirnice s visokom dozom proteina koje mo\u017eete lako uvrstiti u svoju prehranu\">Najbolje namirnice s visokom dozom proteina koje mo\u017eete lako uvrstiti u svoju prehranu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/#Dodatni_savjet_grickalice_pune_proteina\" title=\"Dodatni savjet: grickalice pune proteina\">Dodatni savjet: grickalice pune proteina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vjerojatno nema sumnje da su proteini va\u017ean dio na\u0161e prehrane. Me\u0111utim, njihovo nadopunjavanje nije uvijek jednostavno. Naprimjer, mnogi se ljudi jo\u0161 uvijek mu\u010de s time koji su izvori najbolji i gdje prona\u0107i proteine. Zato smo sastavili popis <strong>namirnica koje su doslovno krcate proteinima.<\/strong> Neke mo\u017eda uop\u0107e ne o\u010dekujete prona\u0107i me\u0111u njima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_su_proteini_toliko_vazni_i_koliko_proteina_vam_treba\"><\/span>Za\u0161to su proteini toliko va\u017eni i koliko proteina vam treba?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protein je jedan od tri bitna makronutrijenta koji su ljudima potrebni za pravilno funkcioniranje tijela. Nije va\u017ean samo za <strong>zdravlje kostiju, rast i odr\u017eavanje mi\u0161i\u0107a ili gubitak te\u017eine.<\/strong> Tako\u0111er je dio enzima, hormona, genetskih struktura i obrambenih struktura poput bijelih krvnih stanica. Proteini su stoga bitni i za imunolo\u0161ki sustav. \u0160tovi\u0161e, tako\u0111er mogu pomo\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ubrzati va\u0161 metabolizam<\/strong><\/a>&nbsp;&nbsp;<strong>i potaknuti regeneraciju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema op\u0107oj preporuci, unos proteina trebao bi se kretati <strong>od 0,8 do 2 g proteina po kilogramu tjelesne te\u017eine (TT)<\/strong>, ovisno o dobi, zdravstvenom stanju i koli\u010dini tjelesne aktivnosti. Za osobu od 70 kg to je 56 -140 g. Gornji interval mo\u017ee slijediti, naprimjer, aktivni sporta\u0161 snage koji je na dijeti i \u017eeli za\u0161tititi mi\u0161i\u0107nu masu od sagorijevanja za energiju ili \u017eeli dobiti ne\u0161to mi\u0161i\u0107a. Donja granica je vi\u0161e za ljude koji vode sjedila\u010dki na\u010din \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste mogli unijeti dovoljne koli\u010dine proteina, potrebno je da u svojoj prehrani redovito imate namirnice bogate proteinima. U na\u0161em \u0107emo se \u010dlanku usredoto\u010diti na <strong>raspolo\u017eive izvore proteina<\/strong> koje mo\u017eete jednostavno uvrstiti u svoju prehranu. Za svaki od njih pobli\u017ee \u0107emo pogledati njihove pribli\u017ene nutritivne vrijednosti, njihov blagotvorni sadr\u017eaj i dati vam savjete za neke recepte.&nbsp;<span style=\"color: #ff6600\">[1-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Najbolje_namirnice_s_visokom_dozom_proteina_koje_mozete_lako_uvrstiti_u_svoju_prehranu\"><\/span>Najbolje namirnice s visokom dozom proteina koje mo\u017eete lako uvrstiti u svoju prehranu<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=\"#proteinski-prah\">PROTEINSKI PRAH<\/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=\"#kikiriki\">Kikiriki<\/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=\"#piletina\">Piletina<\/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\">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=\"#svinjetina\">Svinjetina<\/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=\"#bademi\">Bademi<\/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\u0107a\">Le\u0107a<\/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\">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=\"#sjemenke-bundeve\">Sjemenke bundeve<\/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\">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=\"#zob\">Zob<\/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\">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-sir\">SKUTA SIR<\/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\">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=\"#jaja\">Jaja<\/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=\"#hranjivi-kvasac\">Hranjivi kvasac<\/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=\"#svje\u017ei-sir\">Svje\u017ei sir<\/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=\"proteinski-prah\">1. Proteinski prah<\/h3>\n\n\n\n<p>Vjerojatno nije iznena\u0111uju\u0107e da je <a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinski prah<\/strong><\/a> <strong>na vrhu popisa<\/strong>. Spada u kategoriju funkcionalnih namirnica koje imaju povoljan nutritivni profil i pozitivan u\u010dinak na na\u0161e zdravlje. Stoga se ne morate brinuti da sadr\u017ei opasne tvari. Me\u0111u najpopularnijima su <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteini sirutke u prahu<\/strong><\/a>, koji se proizvode od pasteriziranog mlijeka u kojem je sirutka zahvaljuju\u0107i enzimima odvojena od kazeina. Zatim se dalje obra\u0111uje kako bi se proizveo <strong>kvalitetan protein s optimalnim sadr\u017eajem proteina.<\/strong> Oni \u010dine otprilike 70 &#8211; 90 %. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vegane postoje <a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>biljni proteinski prahovi<\/strong><\/a>, koji obi\u010dno imaju manje povoljan spektar aminokiselina. To uklju\u010duje, naprimjer, <a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>soju<\/strong><\/a>, <a href=\"https:\/\/gymbeam.hr\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ri\u017eu<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-konopljin-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>konoplju<\/strong><\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-pea-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>protein gra\u0161ka<\/strong><\/a> <strong>ili<\/strong> <a href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>biljne proteine s vi\u0161e sastojaka<\/strong><\/a>. Dakle, na vama je za kojim \u0107ete posegnuti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, neki su proteini oboga\u0107eni drugim popularnim sastojcima \u0161to onda jo\u0161 vi\u0161e nagla\u0161ava njihovu funkcionalnost. Oni mogu uklju\u010divati, naprimjer, <strong>razne vitamine, minerale, aminokiseline, probavne enzime ili<\/strong> <a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spaljiva\u010de masti<\/strong><\/a>. Ako \u017eelite saznati vi\u0161e o proteinima, njihovom podrijetlu, izvorima i funkcijama, ne smijete propustiti na\u0161 \u010dlanake <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako odabrati pravi protein za mr\u0161avljenje ili rast mi\u0161i\u0107a?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Protein sirutke u prahu mnogo je vi\u0161e od obi\u010dnog proteina, pogledajte kako vam mo\u017ee pobolj\u0161ati \u017eivot u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/whey-protein-i-njegov-ucinak-na-rast-misica-mrsavljenje-i-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Protein sirutke i njegov u\u010dinak na rast mi\u0161i\u0107a, mr\u0161avljenje i zdravlje<\/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\">Nutritivne vrijednosti True Whey proteina:<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Protein sirutke True Whey \u2013 okus white chocolate<\/a>&nbsp;(100g)<\/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 s proteinima<\/h3>\n\n\n\n<p>Protein se ne mora uvijek konzumirati u obliku napitka koji napravite u shakeru. Poku\u0161ajte ga uklju\u010diti u primjerice slatke deserte kako biste ih obogatili proteinima. Budite kreativni i isprobajte:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-ukusan-tiramisu-prepun-proteina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ukusni tiramisu&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brownie-od-banane-pun-proteina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Banana Brownieji&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kokosova-torta-bez-pecenja-s-dozom-proteina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kola\u010d od kokosa bez pe\u010denja<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/3-zdrava-recepta-za-smoothie-cokolada-jabuka-i-cikla-spinat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Slasni smoothieji<\/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.hr\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1124x749.jpg\" alt=\"Koliko proteina sadr\u017ei True Whey?\" class=\"wp-image-388007\" style=\"width:843px;height:562px\" title=\"Koliko proteina sadr\u017ei 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=\"kikiriki\">2. Kikiriki<\/h3>\n\n\n\n<p>Volite li u\u017eivati u ne\u010dem dobrom ispred TV-a, <a href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kikiriki <\/a>&nbsp;\u0107e vas sigurno odu\u0161eviti i ugodno iznenaditi. Kikiriki spada u namirnice s visokim udjelom proteina i zdravih masti. Tako\u0111er se mogu pohvaliti zna\u010dajnom koli\u010dinom korisnih tvari i mikronutrijenata, kao \u0161to su <strong>magnezij, vitamin B3 (niacin), bakar, oleinska kiselina, resveratrol, fenolna kiselina i flavonoidi.<\/strong> Zahvaljuju\u0107i svom jedinstvenom nutritivnom profilu, kikiriki mo\u017ee utjecati na zdravlje na\u0161eg kardiovaskularnog sustava, sniziti kolesterol i smanjiti rizik od razvoja dijabetesa tipa 2. Ove dobrobiti mo\u017eete iskoristiti i konzumiranjem <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>maslaca od kikirikija<\/strong><\/a>. <span style=\"color: #ff6600\">[22-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U oba slu\u010daja, me\u0111utim, pripazite na visok sadr\u017eaj energije. Sli\u010dno tome, osobito s maslacem od kikirikija, pripazite na ukupni popis sastojaka kako bi sadr\u017eavao \u0161to<strong> manje sastojaka.<\/strong> Naprimjer, idealan je <strong>100% maslac od kikirikija koji sadr\u017ei samo kikiriki i ni\u0161ta drugo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda \u0107ete tako\u0111er biti uvjereni u to da treba pojesti vi\u0161e kikirikija jer \u0107e samo jedna \u0161aka (oko 28 g) osigurati oko \u010detvrtinu preporu\u010dene dnevne doze mangana i oko tre\u0107inu vitamina B9 (folate). Ve\u0107i unos folata posebno je va\u017ean tijekom trudno\u0107e jer utje\u010de na rast zametnih tkiva. <span style=\"color: #ff6600\">[19] [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li saznati vi\u0161e o kikirikiju? Onda ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kikiriki-i-sve-sto-morate-znati-o-njemu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kikiriki: Sve \u0161to trebate znati o njima.<\/strong><\/a><\/p>\n\n\n\n<p>Koje su dobrobiti maslaca od kikirikija? Saznajte u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/maslac-od-kikirikija-kako-odabrati-najbolji-i-kakav-utjecaj-ima-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Maslac od kikirikija: Kako odabrati najkvalitetniji i koje su njegove dobrobiti za zdravlje?<\/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\">Nutritivne vrijednosti kikirikija i maslaca od kikirikija<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Masti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kikiriki (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\">Maslac od kikirikija (100g)<\/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 s kikirikijem i maslacem od kikirikija<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-senzacionalnih-recepata-s-maslacem-od-kikirikija\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Flapjackovi, Muffini, Keksi, Smoothieji i druge poslastice<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kuglof-od-svjezeg-sira-s-maslacem-od-kikirikija-i-kakaom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Torta od skute s maslacem od kikirikija i kakaom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-plocice-koje-se-ne-peku-inspirirane-legendarnim-snickersom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010cokoladice bez pe\u010denja inspirirane legendarnim Snickersom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/valentinovski-fitness-recept-prozracna-raw-tortica-s-proteinom-i-kikiriki-maslacem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pahuljasti kola\u010d s proteinima i maslacem od kikirikija<\/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=\"69670,44506,36625,60667,56392,56566,54646,54652,53113,5331,43975,5380,5333,5951,30271,28693,8665\" ><\/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=\"piletina\">3. Piletina<\/h3>\n\n\n\n<p>Pile\u0107a prsa su sveti gral svakog ljubitelja fitnessa. Kvalitetan su izvor proteina s minimalnim udjelom masti. Osim toga, ne sadr\u017ee ugljikohidrate, ali se mogu <strong>pohvaliti korisnim tvarima<\/strong> kao \u0161to su vitamin B3 (niacin), selen i fosfor. Njihova svojstva \u010dine ih idealnom namirnicom za mr\u0161avljenje, \u010dak i u zavr\u0161noj fazi dijete prije utrke. Ako brinemo o okusu i kvaliteti, idealno je odabrati meso s humanitarnih farmi. To je zato \u0161to znamo <strong>podrijetlo i uvjete<\/strong> u kojima je \u017eivotinja uzgajana. Mo\u017eda \u0107ete se iznenaditi kada saznate da meso koko\u0161i iz organskog ili slobodnog uzgoja tako\u0111er ima ne\u0161to vi\u0161e proteina (oko 2 g). To je uglavnom zato \u0161to \u017eivotinja obi\u010dno \u017eivi du\u017ee i vi\u0161e se kre\u0107e. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali prsa nisu jedini dio <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletine <\/a>koji je bogat proteinima. <strong>Bataci ili krilca<\/strong> tako\u0111er su odli\u010dan izbor. Me\u0111utim, oni obi\u010dno ve\u0107 sadr\u017ee vi\u0161e masno\u0107e, posebno zbog ko\u017ee. Ako \u017eelite smanjiti udio ovog makronutrijenta, idealno ga je ukloniti 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 savjet:<\/strong> Ako nemate vremena ili vam se iz bilo kojeg drugog razloga ne da pripremati meso,&nbsp;<a href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pile\u0107a prsa<\/strong><\/a> iz konzerve mogu biti dobar izbor i odmah se mogu konzumirati.<\/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\">Nutritivne vrijednosti pile\u0107ih prsa<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Masti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pile\u0107a prsa (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 s pile\u0107im prsima<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecena-pileca-prsa-u-marinadi-od-jogurta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pe\u010dena pile\u0107a prsa u marinadi od jogurta<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-lazanje-od-piletine-i-ricotte\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Lazanje s piletinom i ricotta sirom<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecena-piletina-caprese\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pe\u010dena piletina caprese<\/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.hr\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1124x749.jpg\" alt=\"Koliko proteina sadr\u017ee pile\u0107a prsa?\" class=\"wp-image-388022\" style=\"width:843px;height:562px\" title=\"Koliko proteina sadr\u017ee pile\u0107a prsa?\" 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=\"govedina\">4. Govedina<\/h3>\n\n\n\n<p>Govedina je izvrstan izvor proteina koji varira, ovisno o vrsti, u sadr\u017eaju masti i ukupnoj energiji. Ako su vam proteini glavni prioritet, idealno je odabrati visokokvalitetna gove\u0111a le\u0111a ili pe\u010denicu, koji su tako\u0111er popularni me\u0111u gurmanima. Nedostatak je, me\u0111utim, vi\u0161a cijena, koja mo\u017eda ne\u0107e biti pristupa\u010dna svima. Manje prikladni i masniji su npr. but, trbuh ili slabina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim \u0161to je izvor proteina, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/govedina-hr\/\" class=\"ek-link\">govedina <\/a>je tako\u0111er <strong>odli\u010dan izvor hemskog \u017eeljeza<\/strong>. Ono se lak\u0161e apsorbira nego nehemsko \u017eeljezo koje se obi\u010dno nalazi u biljnoj hrani. Dakle, ako \u017eelite nadoknaditi ovaj mineral, a niste vegan, govedina je odli\u010dan izbor. Nedostatak \u017eeljeza <strong>mo\u017ee dovesti do anemije<\/strong>, koja se naj\u010de\u0161\u0107e manifestira poja\u010danim umorom, ote\u017eanim disanjem ili blijedom ko\u017eom. \u017dene su osjetljivije na anemiju jer svaki mjesec gube \u017eeljezo iz tijela kroz menstruaciju. Me\u0111utim, osim \u017eeljeza, u govedini se nalaze i drugi mikronutrijenti kao \u0161to su <strong>vitamin B12 (kobalamin), cink, selen i vitamin B3 (niacin)<\/strong>. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritivne vrijednosti gove\u0111eg filea<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Gove\u0111i 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 s govedinom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-peceni-batat-punjen-govedinom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pe\u010deni slatki krumpir punjen govedinom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socni-govedi-burrito-s-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>So\u010dan gove\u0111i burrito s kvinojom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tradicionalni-meksicki-chilli-con-carne-s-rizom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><b>Tradicionalni meksi\u010dki chilli con carne s ri\u017eom<\/b><\/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=\"svinjetina\">5. Svinjetina<\/h3>\n\n\n\n<p>\u010cak je i svinjetina odli\u010dan izvor proteina i drugih mikronutrijenata. Oni uklju\u010duju <strong>vitamin B1 <\/strong>(tiamin)<strong>, selen, cink, vitamin B6 (piridoksin) i B12 (kobalamin).<\/strong> Me\u0111utim, nedostatak je \u010desto visok sadr\u017eaj masti. Posebno kod ove vrste mesa tako\u0111er je va\u017eno paziti na kvalitetu i popis sastojaka te je idealno odabrati posniji komad koji ima manje ovog makronutrijenta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primjerice, svinjska pe\u010denica, but ili pe\u010denka odli\u010dan su izbor. Masnija opcija je svinjski vrat. Jo\u0161 jedna zanimljiva \u010dinjenica je da \u0107e porcija od 150 g svinjskog filea osigurati cjelokupnu dnevnu koli\u010dinu vitamina B3. On je uklju\u010den u pravilno funkcioniranje psihe i \u017eiv\u010danog sustava te tako\u0111er poma\u017ee u smanjenju umora i iscrpljenosti. <span style=\"color: #ff6600\">[19] [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritivne vrijednosti svinjske pe\u010denice<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"> Svinjska pe\u010denica &#8211; krto meso (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 sa svinjetinom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kri\u0161ke svinjetine mogu se pe\u0107i na \u017earu, pr\u017eiti u tavi, kuhati na pari i pe\u0107i u pe\u0107nici<\/li>\n\n\n\n<li>u mljevenom obliku mo\u017ee se koristiti za pripremu mesnih mje\u0161avina ili pe\u010denih mesnih \u0161truca<\/li>\n\n\n\n<li>ima super okus u kombinaciji s <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107em<\/a>, mo\u017eete ih pe\u0107i zajedno<\/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=\"bademi\">6. Bademi<\/h3>\n\n\n\n<p>Za razliku od kikirikija, <a href=\"https:\/\/gymbeam.hr\/bademi-raw-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bademi<\/strong><\/a> doista pripadaju obitelji ora\u0161astih plodova. Mo\u017eda nikada niste znali da oni zapravo sadr\u017ee pristojnu koli\u010dinu proteina. Ono \u0161to je tipi\u010dno za njih je <strong>visok udio zdravih masti.<\/strong> No, ni s njima ne treba pretjerivati, pa je idealno pojesti npr. \u0161aku, a ne cijelo pakiranje. Osim toga, <strong>izvor su proteina, a osvojit \u0107e vas i visokim udjelom vlakana va\u017enih za zdravu probavu.<\/strong> Mo\u017eda \u0107ete se tako\u0111er iznenaditi kada saznate da su bademi povezani s plodno\u0161\u0107u jo\u0161 od vremena starih Rimljana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, ora\u0161asti plodovi su bogati magnezijem, kalijem, manganom, vitaminom E i drugim mikronutrijentima. \u010cak i kod badema nema potrebe konzumirati ih samo kao ora\u0161aste plodove. Mo\u017eete u njima u\u017eivati i u obliku <strong>mekog maslaca<\/strong>, koji je odli\u010dan u ka\u0161ama i slasticama. A ako niste ljubitelj badema, mo\u017eete dati priliku i drugim ora\u0161astim plodovima. \u0160to ka\u017eete na to da probate <a href=\"https:\/\/gymbeam.hr\/pistacije-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\"><b>pistacije<\/b><\/span><\/a>, <strong>lje\u0161njake<\/strong>, <a href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orahe<\/strong><\/a> <strong>ili<\/strong> <a href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>indijske ora\u0161\u010di\u0107e<\/strong><\/a>? Tako\u0111er mo\u017eete u\u017eivati u njima u obliku <a href=\"https:\/\/gymbeam.hr\/maslac\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ukusnih kremastih maslaca<\/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<p>Ako \u017eelite saznati vi\u0161e o bademima, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/bademi-i-sve-sto-trebate-znatiab\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Bademi: Sve \u0161to trebate znati o njima.<\/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\">Nutritivna vrijednost badema<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Masti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Bademi (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 s bademima<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinske-kuglice-od-kokosa-s-bademom-kao-raffaello\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Proteinske kuglice od kokosa i badema ba\u0161 poput Raffaella<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-keks-od-badema-s-komadicima-cokolade\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Veganski keksi od badema s komadi\u0107ima \u010dokolade<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-bozicni-cokoladni-keksi-s-bademima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Bo\u017ei\u0107ni keksi od badema i \u010dokolade<\/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.hr\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky.png\" alt=\"Koliko proteina sadr\u017ee bademi?\" class=\"wp-image-388037\" style=\"width:843px;height:562px\" title=\"Koliko proteina sadr\u017ee bademi?\" 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=\"leca\">7. Le\u0107a<\/h3>\n\n\n\n<p>Le\u0107a je kvalitetan i <strong>pristupa\u010dan izvor proteina<\/strong> koji se \u010desto zanemaruje. Tako\u0111er sadr\u017ei <strong>slo\u017eene ugljikohidrate, vlakna i manje masti.<\/strong> To ju \u010dini idealnom kompleksnom hranom. Mo\u017eete ju jesti kao prilog jelu, koristiti kao bazu nekog obroka ili pomo\u0107u nje o\u017eivjeti salatu od povr\u0107a. Velika prednost je \u0161to u njoj mogu u\u017eivati i vegetarijanci i vegani. Me\u0111utim, tako\u0111er je bogata mikronutrijentima. Vrijedno je spomenuti, primjerice, visok sadr\u017eaj vitamina B9 (folat), B1 (tiamin), bakra i \u017eeljeza.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ne postoji samo jedna vrsta. Postoji nekoliko vrsta. Mo\u017eda ste upoznati sa zelenom le\u0107om iz \u0161kolske kantine. Njen nedostatak je, me\u0111utim, u tome \u0161to se du\u017ee kuha te se prethodno mora namakati. U tom se pogledu natje\u010de s primjerice oguljenom crvenom le\u0107om koja je gotova u tren oka, probavljivija je i <strong>ne zahtijeva namakanje.<\/strong> Me\u0111utim, mo\u017eete prona\u0107i i crnu le\u0107u (beluga), koja ima suptilni ora\u0161asti okus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako jo\u0161 uvijek niste otkrili \u017eelju za konzumacijom le\u0107e, mo\u017eete probati \u010dips od le\u0107e ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-lece-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tjesteninu <\/a>kao prilog ili bazu za salatu. Alternativno, mo\u017eete posegnuti i za drugim&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mahunarkama<\/a> poput <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/mungo-grah-green-apotheke.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">graha<\/a>, gra\u0161ka, soje ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/slanutak-hr\/\" class=\"ek-link\">slanutka<\/a>. Oni su <strong>izvrstan izvor zdravstvenih blagodati<\/strong> koje podr\u017eavaju pravilno funkcioniranje tijela. Op\u0107enito, odli\u010dan je izbor kombinirati mahunarke sa \u017eitaricama kako biste pove\u0107ali kvalitetu proteina koji sadr\u017ee i pribli\u017eili spektar aminokiselina onima koji se nalaze u \u017eivotinjskim proteinima.<\/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\">Nutritivna vrijednost le\u0107e<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/crvena-leca-hr\/\" class=\"ek-link\">Crvena le\u0107a <\/a>(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\u0107a (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\">Crna le\u0107a (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 s le\u0107om<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-lagana-salata-od-lece-s-pecenom-mrkvom-avokadom-i-feta-sirom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Lagana salata s le\u0107om i pe\u010denom mrkvom, avokadom i feta sirom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-krem-juha-od-lece\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Krem juha od le\u0107e<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganske-spagete-bolognese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Veganski \u0161pageti bolonjez<\/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.hr\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-1124x749.jpg\" alt=\"Koliko le\u0107a sadr\u017ei proteina?\" class=\"wp-image-388052\" style=\"width:843px;height:562px\" title=\"Koliko le\u0107a sadr\u017ei proteina?\" 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=\"tuna\">8. Tuna<\/h3>\n\n\n\n<p>Tuna je jedna od popularnih morskih <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a> s visokim udjelom proteina i zdravim <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/omega-3-masne-kiseline-konzumirate-li-ih-dovoljno-i-u-ispravnom-omjeru-prema-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 masnim kiselinama.<\/a> Optimalan unos ove ribe povezan je, primjerice, sa zdravljem kardiovaskularnog sustava. Tako\u0111er je odli\u010dan izvor vitamina B12 (kobalamin) i vitamina D, koji je pak va\u017ean za zdravlje kostiju i imunolo\u0161ki sustav. Mo\u017eete je jesti u obliku ukusnog odreska ili si olak\u0161ati pripremu tako \u0161to \u0107ete koristiti konzerviranu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tuna-u-maslinovom-ulju-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tunu u ulju<\/strong><\/a> <strong>ili u <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>salamuri<\/strong><\/a>. Mo\u017eete ju dodati salatama ili napraviti <strong>ukusan namaz<\/strong>. <span style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali tuna nije jedina ukusna riba koja obiluje proteinima, korisnim tvarima i zdravim masno\u0107ama. <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/losos-hr\/\" class=\"ek-link\">Losos<\/a>, pastrva, \u0161kampi, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine<\/a> i druge manje vrste riba tako\u0111er mogu biti odli\u010dan izbor, jer op\u0107enito sadr\u017ee daleko manje \u017eive u usporedbi s ve\u0107im vrstama poput morskog psa. Me\u0111utim, mo\u017eete jesti i morske plodove.<\/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\">Nutritivne vrijednosti 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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Odrezak od tune (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 <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tuna-hr\/\" class=\"ek-link\">tunjevina <\/a>u ulju<\/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 tunjevina u vlastitom soku<\/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 tunom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-poke-bowl-s-rizom-i-tunom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Poke bowl s ri\u017eom i tunom<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-muffini-od-tune-prepuni-proteina\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Muffini od tune puni proteina<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-salata-od-graha-s-tunjevinom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Salata od graha s tunjevinom<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tuna-wrap-s-namazom-od-avokada-i-povrcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Wrap s tunom i umakom od avokada i povr\u0107a<\/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=\"sjemenke-bundeve\">9. Sjemenke bundeve<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sjemenke bundeve<\/a> asu jo\u0161 jedna hrana za koju biste o\u010dekivali da ima vi\u0161e masti nego proteina. Me\u0111utim, oboje je to\u010dno. Bogate su <strong>korisnim omega-3 masnim kiselinama<\/strong>, ali sadr\u017ee i mangan, fosfor i magnezij. Zbog toga utje\u010du na pravilan rad na\u0161ih mi\u0161i\u0107a, \u017eiv\u010danog sustava i psihe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, sjemenke bundeve tako\u0111er imaju<strong> visok sadr\u017eaj proteina i vlakana. <\/strong>Stoga su izvrsna namirnica koju nikako ne biste smjeli izostaviti iz prehrane. No, sjemenke bundeve nisu jedine sjemenke izvrsnih nutritivnih svojstava i <strong>zanimljivog sadr\u017eaja proteina.<\/strong> <a href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Chia<\/a> ili <a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-konoplje-oljustene-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sjemenke konoplje<\/a> tako\u0111er su izvrstan izbor u tom pogledu, posebno za smoothieje.<\/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\">Nutritivna vrijednost sjemenki bundeve<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Masti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sjemenke bundeve (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 sa sjemenkama bundeve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kruh-od-mrkve-sa-sjemenkama-bundeve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kruh od mrkve sa sjemenkama bundeve<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kremasta-juha-od-lece-sa-bucinim-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Krem juha od le\u0107e sa sjemenkama bundeve<\/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.hr\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka.png\" alt=\"Koliko le\u0107a sadr\u017ei proteina?\" class=\"wp-image-388068\" style=\"width:843px;height:562px\" title=\"Koliko proteina sadr\u017ee sjemenke bundeve?\" 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 aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a> je jedan od <strong>najpopularnijih i najkvalitetnijih izvora biljnih proteina.<\/strong> Napravljen je od zrna soje i ima visok udio kalcija, mangana, bakra i selena, \u0161to utje\u010de na, primjerice, imunolo\u0161ku funkciju i odr\u017eavanje zdrave kose i noktiju. No, <strong>soja od koje se pravi <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tofu-hr\/\" class=\"ek-link\"><strong>tofu<\/strong> <\/a>tako\u0111er mo\u017ee dobro utjecati na na\u0161e zdravlje. To\u010dnije, povezuje se, primjerice, s pozitivnim u\u010dincima na kardiovaskularni sustav i mogu\u0107im smanjenjem razine &#8216;lo\u0161eg&#8217; (LDL) kolesterola. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energetska vrijednost tofua mo\u017ee znatno varirati ovisno o vrsti. Ako je u salamuri, obi\u010dno ima ve\u0107i sadr\u017eaj vode i, obrnuto, manju energetsku vrijednost. Ipak, ve\u0107a je vjerojatnost da \u0107ete vidjeti <a href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vakuumirani tofu<\/strong><\/a> bez salamure, koji ima ve\u0107i udio energije i proteina. Stoga, rezultiraju\u0107i sadr\u017eaj proteina i drugih hranjivih tvari jednostavno ovisi o sadr\u017eaju vode i nutritivnim svojstvima soje. Tofu, me\u0111utim, nije jedini popularni biljni protein. <a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tempeh<\/strong><\/a>, koji ima pomalo ora\u0161asti okus, ili sejtan tako\u0111er mogu biti odli\u010dan izbor. Oba ova izvora \u010desto sadr\u017ee vi\u0161e proteina od popularnog tofua.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o izvorima biljnih proteina, ne smijete propustiti na\u0161 \u010dlanak&nbsp; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koji su izvori biljnih proteina najbolji i za\u0161to ih uklju\u010diti u svoju prehranu?<\/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\">Nutritivna vrijednsost tofua<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Masti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu u salamuri (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\">Vakumirani 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\">Tofu recepti<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kvinoja-s-pirjanim-tofuom-povrcem-i-avokadom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kvinoja s pirjanim tofuom, povr\u0107em i avokadom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskavi-odresci-od-tofua\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hrskavi odresci od tofua<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-stir-fry-s-tofuom-i-povrcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Veganski pr\u017eeni tofu s povr\u0107em<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cokoladne-tofu-palacinke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010cokoladne tofu pala\u010dinke<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganska-tofu-kajgana\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Veganski omlet od tofua<\/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=\"zob\">11. Zob<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zob<\/strong><\/a> je jo\u0161 jedna namirnica kod koje sadr\u017eaj proteina mo\u017ee biti ugodno iznena\u0111enje. Bogata je <strong>ugljikohidratima i vlaknima<\/strong>, ali sadr\u017ei i fosfor, bakar, \u017eeljezo, selen, magnezij i druge <strong>korisne mikronutrijente<\/strong>. Me\u0111utim, sastav tako\u0111er uklju\u010duje sna\u017ene antioksidanse zvane avenatramide koji poma\u017eu u za\u0161titi stanica od oksidativnog stresa. Osim toga, zob je povezana s mogu\u0107im u\u010dinkom na <strong>sni\u017eavanje krvnog tlaka, rizika od dijabetesa i kolesterola<\/strong>, posebno zahvaljuju\u0107i sadr\u017eaju vlakana.<span style=\"color: #ff6600\"> [8-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako <strong>redovito imate zob <\/strong>na svom tanjuru ili u <strong>zdjeli za doru\u010da<\/strong>k, mo\u017eda \u0107e vam biti korisne i druge alternative. Kako bi bilo da probate i pahuljice od heljde ili prosa? Vidjet \u0107ete da va\u0161im jelima dodaju novu dimenziju 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\">Nutritivna vrijednost zobi<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zob (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 sa zobi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-prekonocne-zobene-pahuljice-s-pudingom-i-hrskavom-cokoladom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Prekono\u0107na zob s pudingom i \u010dokoladnom glazurom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-palacinke-od-zobenih-pahuljica-s-bananom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zobene pala\u010dinke s bananom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-fermentirana-overnight-zobena-kasa-s-orasastim-plodovima-i-vocem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Fermentirana prekono\u0107na zob s ora\u0161astim plodovima i vo\u0107em<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-prekonocna-zob-s-kokosom-i-cokoladom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Prekono\u0107na zob s kokosom i \u010dokoladom<\/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.hr\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1.png\" alt=\"Koliko proteina sadr\u017ei zob?\" class=\"wp-image-388083\" style=\"width:843px;height:562px\" title=\"Koliko proteina sadr\u017ei zob?\" 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=\"kvinoja\">12. Kvinoja<\/h3>\n\n\n\n<p><strong><a aria-label=\"Kvinoja (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kvinoja<\/a> je bezglutenska pseudo\u017eitarica<\/strong> s visokim sadr\u017eajem vlakana. Osim kvalitetnih ugljikohidrata, razveselit \u0107e vas i \u010dinjenica da \u0107e pomo\u0107i u nadoknadi proteina. Osim toga, sadr\u017ei atraktivne koli\u010dine <strong>bakra i <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezija<\/a><\/strong>, minerala va\u017enih za pravilno funkcioniranje organizma. Osim toga, sadr\u017ei mnoge <strong>korisne fenole, terpenoide i flavonoide<\/strong> koji imaju brojne fiziolo\u0161ke funkcije. Naprimjer, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvercetin<\/a>&nbsp;koji ima antioksidativna svojstva. Poma\u017ee u za\u0161titi organizma od oksidativnog stresa i slobodnih radikala. Iako se o njegovom blagotvornom djelovanju govori posebno posljednjih godina, on svakako nije nova namirnica. Dio je na\u0161e prehrane jo\u0161 od pretkolumbovskog razdoblja. Drevne Inke \u010dak su ga smatrale bo\u017ejim darom. <span style=\"color: #ff6600\">[11] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije kuhanja potrebno je imati na umu da <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kvinoja-hr\/\" class=\"ek-link\">kvinoja <\/a>sadr\u017ei i <strong>takozvane antinutrijente,<\/strong> odnosno sastojke koji mogu smanjiti apsorpciju sadr\u017eanih tvari. Udio ovih nepo\u017eeljnih sastojaka mo\u017eete smanjiti ispiranjem i namakanjem kvinoje prije kuhanja. Ako svojoj prehrani \u017eelite dodati druge pseudo\u017eitarice, onda ne smijete zanemariti <strong>amarant ili heljdu<\/strong>. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li saznati vi\u0161e o kvinoji? Onda ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kvinoja \u2013 \u017eitarica bez glutena i superhrana bogata proteinima, vlaknima i vitaminima.<\/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\">Nutritivna vrijednost 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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/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 kvinojom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/quinoa-fitnes-recepti-s-ovom-cudesnom-namirnicom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Salate, muffini, pire, puding i ostali recepti s kvinojom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinska-kvinoja-s-bogatim-okusom-cokolade-i-banane\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Proteinska kvinoja s bogatim okusom \u010dokolade i banane<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-przena-kvinoja-s-tofuom-i-kikirikijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kvinoja pr\u017eena u woku s tofuom i kikirikijem<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kvinoja-s-pirjanim-tofuom-povrcem-i-avokadom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kvinoja s pirjanim tofuom, povr\u0107em i 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=\"sir-od-skute\">13. Sir od skute<\/h3>\n\n\n\n<p><strong>Sir od skute<\/strong> je jo\u0161 jedan must-have u hladnjaku svih mu\u0161karaca i \u017eena koji treniraju snagu. Rije\u010d je o univerzalnoj namirnici koja se mo\u017ee<strong> jesti na tisu\u0107u razli\u010ditih na\u010dina.<\/strong> Glavni razlog za\u0161to je toliko popularan u ovoj zajednici o\u010dito je njegov <strong>visok sadr\u017eaj proteina kazeina koji se sporo apsorbira<\/strong>. To je i razlog za\u0161to ga, primjerice, bodybuilderi jedu uglavnom prije spavanja. Tijekom tog vremena tijelo ima du\u017ei period posta, pa je ova namirnica izvrstan na\u010din da se tijelo opskrbi hranjivim tvarima u to vrijeme. &nbsp;<a href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Micelarni kazein<\/strong><\/a> tako\u0111er mo\u017ee biti 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>Ovisno o va\u0161im ciljevima i preferencijama, mo\u017eete odabrati <strong>koliko masti \u017eelite u skuti.<\/strong> Velika prednost je \u0161to ima relativno malo laktoze u usporedbi s drugim mlije\u010dnim proizvodima, pa \u010desto ne uzrokuje probavne probleme \u010dak ni kod osoba s intolerancijom na laktozu. Osim toga, sadr\u017ei <strong>korisne probioti\u010dke kulture<\/strong> i kalcij koji je osobito va\u017ean za zdrave kosti. Ostali mlije\u010dni proizvodi koji su bogati proteinima uklju\u010duju Skyr ili gr\u010dki jogurt s 0 % masti.<\/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\">Nutritivne vrijednossti sira od 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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Niskomasni sir od skute (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\">Light sir od skute (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\">Punomasni sir od skute (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 sa sirom od skute<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zdravi-recept-nepeceni-cheesecake-s-malinama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kola\u010d bez pe\u010denja sa sirom od skute i malinama<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zdrava-njemacka-krticnjak-torta-u-casi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zdrava torta krti\u010dnjak u \u010da\u0161i<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-torta-od-maka-bez-brasna-s-nadjevom-od-svjezeg-sira\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kola\u010d od maka bez bra\u0161na s nadjevom od skute<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slane-pogacice-od-skute-s-parmezanom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Slane poga\u010dice od skute s parmezanom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-savrsena-proteinska-pizza-od-tijesta-sa-skutom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Proteinska pizza s tijestom od skute<\/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-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-1124x843.jpg\" alt=\"Koliko proteina ima sir od skute?\" class=\"wp-image-388099\" style=\"width:843px;height:632px\" title=\"Koliko proteina ima sir od skute?\" 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.hr\/bio-spirulina-prah-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spirulina <\/strong><\/a><strong>je popularna superhrana. <\/strong>Ekstrakt je slatkovodne alge koja zahvaljuju\u0107i sadr\u017eaju klorofila osvaja svojom plavozelenom bojom. Vjerojatno \u0107e vas iznenaditi i izuzetno visokim udjelom proteina (57,5 g\/100 g). Me\u0111utim, treba napomenuti da je preporu\u010dena doza obi\u010dno do 10 g. Dakle, ne mo\u017eete ra\u010dunati da \u0107ete ju jesti u ve\u0107im koli\u010dinama i koristiti ju kao primarni izvor proteina, vi\u0161e slu\u017ei kao <strong>potpora prirodnoj detoksikaciji organizma<\/strong>. Tako\u0111er se \u010desto povezuje s u\u010dinkom &nbsp;<a href=\"https:\/\/gymbeam.hr\/bio-spirulina-prah-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>protiv starenja.<\/strong><\/a>&nbsp;<span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogo su vrjedniji mikronutrijenti poput<strong> \u017eeljeza, bakra, zeaksantina ili vitamina B2 (riboflavina).<\/strong> Zahvaljuju\u0107i fikocijaninu, djeluje i kao sna\u017ean antioksidans. Osim toga, rezultati istra\u017eivanja pokazuju da spirulina mo\u017ee pomo\u0107i u <strong>smanjenju razine lo\u0161eg (LDL) kolesterola<\/strong>. U dovoljnoj dozi mo\u017ee pomo\u0107i u sni\u017eavanju krvnog tlaka. \u017delite li isprobati drugu superhranu bogatu proteinima i drugim korisnim tvarima, posegnite za <a href=\"https:\/\/gymbeam.hr\/bio-chlorella-prah-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>klorelom<\/strong><\/a> ili <a href=\"https:\/\/gymbeam.hr\/zeleni-jecam-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zelenim je\u010dmom<\/strong><\/a>. <span style=\"color: #ff6600\">[13-15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o spirulini i drugoj superhrani mo\u017eete saznati u na\u0161em zasebnom \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Superhrana i njezin utjecaj na zdravlje i imunitet.<\/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\">Nutritivne vrijednosti 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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/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 sa spirulinom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>spirulina se mo\u017ee dodati u vodu i piti kao napitak<\/li>\n\n\n\n<li>mo\u017ee se dodati i u smoothieje ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/zobene-pahuljice\/\" class=\"ek-link\">zobene pahuljice<\/a><\/li>\n\n\n\n<li>odli\u010dno funkcionira i u desertima<\/li>\n\n\n\n<li>mo\u017ee se uzimati u <a href=\"https:\/\/gymbeam.hr\/bio-spirulina-500-mg-500-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obliku tableta<\/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=\"jaja\">15. Jaja<\/h3>\n\n\n\n<p><strong>Jaja<\/strong> su namirnice koje gotovo svi imaju u hladnjaku. Ali mo\u017eda niste ni svjesni koliko su oni vrijedan izvor hranjivih tvari. Osim visokokvalitetnih proteina i masti, mo\u017eemo spomenuti i <strong>vitamine B2<\/strong> (riboflavin), <strong>B12<\/strong> (kobalamin) <strong>i selen<\/strong>. Osim toga, studije su pokazale da jaja poma\u017eu pove\u0107ati vrijednost &#8216;dobrog&#8217; (HDL) kolesterola.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osobito \u017eumanjci <strong>sadr\u017ee kolin<\/strong> koji se koristi za ja\u010danje kognitivnih sposobnosti kao \u0161to su pam\u0107enje i koncentracija. Jaja tako\u0111er sadr\u017ee <a href=\"https:\/\/gymbeam.hr\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lutein<\/strong><\/a>&nbsp;<strong>i zeaksantin &#8211; to su antioksidansi koji mogu pobolj\u0161ati zdravlje o\u010diju<\/strong>. Popis sastojaka razli\u010ditih jaja mo\u017ee malo varirati ovisno o tome \u010dime su koko\u0161i hranjene. Stoga je idealno u najmanju ruku izbjegavati jaja koko\u0161i iz kaveza u kojima one op\u0107enito imaju lo\u0161ije \u017eivotne uvjete. <span style=\"color: #ff6600\">[16-18] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite koristiti jaja prvenstveno kao izvor proteina sa \u0161to manje masti, mo\u017eda \u0107e vam biti odli\u010dna opcija da kupite samo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bjelanjke<\/strong><\/a>. Mo\u017eete ih koristiti, primjerice, u omletima ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/muffini-hr\/\" class=\"ek-link\">muffinima <\/a>za doru\u010dak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li saznati vi\u0161e o jajima i njihovim prednostima? Onda ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 razoga za\u0161to konzumirati jaja.<\/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<h3 class=\"wp-block-heading\">Nutritivne vrijednosti jaja<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cijela jaja (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\">Bjelanjci (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 s jajima<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tri-recepta-s-jajima-za-dorucak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tri recepta s jajima za doru\u010dak<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-punjeni-rolani-omlet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Wrap punjen omletom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-riza-od-cvjetace-s-jajima-i-povrcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ri\u017ea od cvjeta\u010de s jajima i povr\u0107em<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-burrito-za-brzi-dorucak-s-grahom-avokadom-i-jajima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Burrito za brzi doru\u010dak s grahom, avokadom i jajetom<\/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.hr\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-1124x749.png\" alt=\"Koliko proteina sadr\u017ee jaja?\" class=\"wp-image-388132\" style=\"width:843px;height:562px\" title=\"Koliko proteina sadr\u017ee jaja?\" 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=\"prehrambeni-kvasac\">16. Prehrambeni kvasac<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/pivski-kvasac-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prehrambeni kvasac<\/strong><\/a> je namirnica popularna posebno me\u0111u ljubiteljima biljne prehrane. Ne sadr\u017ei aktivni kvasac, pa se uglavnom koristi kao za\u010din za dodavanje nove dimenzije okusa hrani. Jelima mo\u017ee dodati notu s okusom sira. Nadalje, bogat je proteinima i sadr\u017ei <strong>vitamine B2 (riboflavin), B3 (niacin), B6 (piridioksin), B9 (folna kiselina) i B12 (kobalamin)<\/strong>. Tako\u0111er \u0107ete biti zadovoljni visokim sadr\u017eajem <strong>antioksidansa kao \u0161to su glutation i 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\">Nutritivne vrijednosti prehrambenog kvasca<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Prehrambeni kvasac (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 prehrambenim kvascem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-njoki-od-bundeve-s-tofuom-i-spinatom\/\"><strong>Njoki od bundeve s tofuom i \u0161pinatom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tjestenina-od-lece-s-kremastim-umakom-od-rajcice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tjestenina od le\u0107e s kremastim umakom od raj\u010dice<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tjestenina-s-alfredo-umakom-od-cvjetace\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tjestenina s Alfredo umakom od cvjeta\u010de<\/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=\"svjezi-sir\">17. Svje\u017ei sir<\/h3>\n\n\n\n<p>Zahvaljuju\u0107i visokom udjelu bjelan\u010devina i relativno niskoj energetskoj vrijednosti, <strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017ei sir<\/a><\/strong> jedan je od najpopularnijih mlije\u010dnih proizvoda koji svakako ima smisla uvrstiti u prehranu. Tako\u0111er sadr\u017ei veliku koli\u010dinu <strong>selena, vitamina B12 (kobalamin) i kalcija<\/strong> koji je va\u017ean za zdravlje kostiju i zuba. No, djeluje i na pravilan rad mi\u0161i\u0107a, probavnih enzima te je va\u017ean za normalno zgru\u0161avanje krvi. Selen koji sadr\u017ei poma\u017ee u odr\u017eavanju zdrave kose i noktiju. Svje\u017ei sir obi\u010dno se mo\u017ee na\u0107i u trgovinama u<strong> slatkim i slanim varijantama<\/strong>, \u0161to ga \u010dini jo\u0161 lak\u0161im za uklju\u010divanje u va\u0161u prehranu. Mo\u017eete ga koristiti kao brzi me\u0111uobrok uz povr\u0107e ili vo\u0107e ili kao bazu za namaze i ljetne salate.<\/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\">Nutritivna vrijednost svje\u017eeg sira<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Masti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Svje\u017ei sir (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 sa svje\u017eim sirom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-muffini-od-jaja-sa-svjezim-sirom-sunkom-i-rajcicama-za-dorucak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Muffini od jaja za doru\u010dak sa svje\u017eim sirom, \u0161unkom i raj\u010dicom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-talijanska-fritata-s-batatom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Talijanska fritaja sa slatkim krumpirom<\/strong><\/a><\/li>\n\n\n\n<li><strong>svje\u017ei sir ima izvrstan okus u salatama ili umacima<\/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=\"Dodatni_savjet_grickalice_pune_proteina\"><\/span>Dodatni savjet: grickalice pune proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada nemate vremena sami pripremati obroke s izvorima proteina, vrijeme je da posegnete za gotovim <strong>proteinskim poslasticam<\/strong>a. Ljubitelji slatkih i slanih zalogaja do\u0107i \u0107e na svoje.<\/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\"><p style=\"text-align: center\"><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Nutritivne vrijednosti<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bjelan\u010devine<\/strong>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ugljikohidrati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Masti<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Vlakna<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein Flapjack<\/a> (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.hr\/proteinska-plocica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein Bar<\/a> (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.hr\/bio-vegan-protein-bar-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO Vegan Protein Bar <\/a>\u2013<a href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-bar-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> \u010dokolada i 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.hr\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein Cookie <\/a>\u2013<a href=\"https:\/\/gymbeam.hr\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> borovnica i bijela \u010doklada<\/a>&nbsp;(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.hr\/proteinski-chips-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Protein chips <\/a>\u2013<a href=\"https:\/\/gymbeam.hr\/proteinski-chips-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> okus morske soli <\/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.hr\/beef-jerky-original-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beef Jerky <\/a>\u2013<a href=\"https:\/\/gymbeam.hr\/beef-jerky-original-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> original<\/a> (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>Za vi\u0161e savjeta o me\u0111uobrocima punim proteina pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-unijeti-vise-proteina-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako unijeti vi\u0161e proteina u svoju prehranu?<\/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.hr\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1124x752.jpg\" alt=\"Koliko proteina sadr\u017ee proteinske grickalice?\" class=\"wp-image-388116\" style=\"width:843px;height:564px\" title=\"Koliko proteina sadr\u017ee proteinske grickalice?\" 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=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, dodavanje proteina u va\u0161u prehranu ne mora biti te\u0161ko. To je lako napraviti s namirnicama koje su dostupne prakti\u010dki posvuda, a mo\u017eda ih ve\u0107 imate u smo\u010dnici, zamrziva\u010du ili hladnjaku. A nismo ih sve ni nabrojali. Sre\u0107om, postoji mnogo razli\u010ditih izvora,<strong> tako da \u010dak ni vegetarijanci ili vegani ne moraju brinuti o nedostatku proteina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li me\u0111u prijateljima nekoga tko ima problema s unosom dovoljno proteina? Podijelite na\u0161 \u010dlanak s njima. Mo\u017eda im mo\u017eete pro\u0161iriti vidike vezano uz hranu koja sadr\u017ei ovaj makronutrijent.<\/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 jednostavno dodati proteine svojoj prehrani? U dana\u0161njem \u010dlanku \u0107emo vas upoznati s namirnicama koje su doslovno krcate proteinima. Mo\u017eda ih ve\u0107 imate u smo\u010dnici ili hladnjaku.<\/p>\n","protected":false},"author":100,"featured_media":388175,"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":[135],"tags":[7124,6272,7136,7502],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-392743","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-protein-u-prahu-hr","9":"tag-proteini-hr","10":"tag-proteinske-plocice-hr","11":"tag-svjezi-sir-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Namirnice koje olak\u0161avaju dodavanje proteina va\u0161oj prehrani - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koje su namirnice bogate proteinima? 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