{"id":393934,"date":"2022-09-30T11:16:47","date_gmt":"2022-09-30T09:16:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=393934"},"modified":"2022-09-30T11:16:48","modified_gmt":"2022-09-30T09:16:48","slug":"najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/","title":{"rendered":"Najve\u010dje prednosti zelenjave, ki bodo spremenile va\u0161 pogled na hrano"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/#1_Paradizniki\" title=\"1. Paradi\u017eniki\">1. Paradi\u017eniki<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/#2_Sladka_paprika\" title=\"2. Sladka paprika\">2. Sladka paprika<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/#3_Spinaca\" title=\"3. \u0160pina\u010da\">3. \u0160pina\u010da<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/#4_Korenje\" title=\"4. Korenje\">4. Korenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/#5_Cvetaca\" title=\"5. Cveta\u010da\">5. Cveta\u010da<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/#6_Bucke\" title=\"6. Bu\u010dke\">6. Bu\u010dke<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/#7_Solata\" title=\"7. Solata\">7. Solata<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/#8_Rdeca_pesa\" title=\"8. Rde\u010da pesa\">8. Rde\u010da pesa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/#9_Kumara\" title=\"9. Kumara\">9. Kumara<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/#10_Jajcevec\" title=\"10. Jaj\u010devec\">10. Jaj\u010devec<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/#Ali_lahko_svezo_zelenjavo_nadomestite_z_zamrznjeno\" title=\"Ali lahko sve\u017eo zelenjavo nadomestite z zamrznjeno?\">Ali lahko sve\u017eo zelenjavo nadomestite z zamrznjeno?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/najvecje-prednosti-zelenjave-ki-bodo-spremenile-vas-pogled-na-hrano\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Paradizniki\"><\/span>1. Paradi\u017eniki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Paradi\u017enik prihaja iz Ju\u017ene Amerike in je priljubljen predvsem zaradi sladkega okusa in vsestranske uporabe v kuhinji. <strong>\u010ceprav botani\u010dno spada med sadje<\/strong>, ga dojemamo in uporabljamo kot zelenjavo. Tudi po <strong>majhni koli\u010dini energije<\/strong> in <strong>velikem dele\u017eu vode<\/strong> so podobni zelenjavi. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-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>So dober vir <strong>vitamina C, folne kisline, kalija in magnezija<\/strong>. <strong>Kalij<\/strong> na primer vpliva na mi\u0161i\u010dno aktivnost in uravnava krvni tlak, <a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magnezij<\/strong><\/a> pa je bistven za pravilno delovanje \u017eiv\u010dnega sistema. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bioaktivna spojina, zna\u010dilna za paradi\u017enik, je <strong>likopen<\/strong>. To je njihov glavni karotenoid, ki ima <strong>antioksidativne u\u010dinke<\/strong> (bori se proti prostim radikalom, ki pospe\u0161ujejo razvoj raka in drugih bolezni). Glede na \u0161tudije bi lahko vplival na zmanj\u0161anje tveganja za nastanek <strong>raka na prostati<\/strong> in<strong> zni\u017eanje krvnega tlaka<\/strong>. Najbolj\u0161i vir likopena so <strong>paradi\u017enikovi izdelki<\/strong>, na primer pire, ke\u010dap ali sok (v majhni koli\u010dini \u017eivila se skriva velika koli\u010dina sadja). Poleg tega je likopen bolj uporaben, \u010de je toplotno obdelan. \u010ce \u017eelite od paradi\u017enika dobiti \u0161e ve\u010d koristi, ga zato du\u0161ite, pecite ali kuhajte. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[10,11,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lupina te zelenjave je bogata s <strong>kvercetinom<\/strong>, ki ima tako kot likopen <strong>antioksidativne<\/strong> in <strong>protivnetne u\u010dinke<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[17,19, 21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite pove\u010dati vnos teh antioksidantov, lahko pose\u017eete tudi po prehranskih dopolnilih, ki vsebujejo <a href=\"https:\/\/gymbeam.si\/likopen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">likopen<\/a> ali izvle\u010dek <a href=\"https:\/\/gymbeam.si\/kvercetin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvercetina<\/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\"><p>Povpre\u010dna <strong>vsebnost energije in hranil v paradi\u017eniku (100 g)<\/strong>:<\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Hranilne vrednosti in voda<\/th><th><\/th><th>Bioaktivne spojine<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><p><strong>Energijska vrednost<\/strong><\/p><\/td><td>18 kcal<\/td><td><p><strong>Vitamin C<\/strong><\/p><\/td><td>13.7 mg<\/td><\/tr><tr><td><p><strong>Ogljikovi hidrati<\/strong><\/p><\/td><td>2.69 g<\/td><td><p><strong>Folna kislina<\/strong><\/p><\/td><td>15 \u03bcg<\/td><\/tr><tr><td><p><strong>Beljakovine<\/strong><\/p><\/td><td>0.88 g<\/td><td><p><strong>Magnezij<\/strong><\/p><\/td><td>11 mg<\/td><\/tr><tr><td><p><strong>Ma\u0161\u010dobe<\/strong><\/p><\/td><td>0.2 g<\/td><td><p><strong>Kalij<\/strong><\/p><\/td><td>237 mg<\/td><\/tr><tr><td><p><strong>Vlaknine<\/strong><\/p><\/td><td>1.2 g<\/td><td><p><strong>Beta-karoten<\/strong><\/p><\/td><td>449 \u03bcg<\/td><\/tr><tr><td><p><strong>Voda<\/strong><\/p><\/td><td>94.5 g<\/td><td><p><strong>likopen<\/strong><\/p><\/td><td>2570 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Tudi zelenjava lahko vsebuje nekatere \u0161kodljive snovi. Pri paradi\u017eniku govorimo o <strong>tomatinu<\/strong>. Gre za glikoalkaloid, ki ga najdemo v <strong>steblih<\/strong> in <strong>listih<\/strong> paradi\u017enika ter v <strong>zelenih plodovih<\/strong>. Vendar so njegove \u0161kodljive u\u010dinke (bruhanje, bole\u010dine v trebuhu, \u0161ibkost, zmedenost) opazili le pri \u017eivalih, na ljudi pa po zau\u017eitju majhnih koli\u010din (na primer po zau\u017eitju nekaj kosov zelenega paradi\u017enika v plo\u010devinki) o\u010ditno ne vpliva. Kljub temu ga je dobro imeti v mislih in se izogibati na primer ve\u010dji koli\u010dini zelenih plodov. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[26]<\/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\">Recepti s paradi\u017eniki<\/h3>\n\n\n\n<p>Paradi\u017enik se v kuhinji uporablja neskon\u010dno pogosto. Poskusite enega od naslednjih receptov:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><p><a href=\"\/blog?p=356377\" data-mce-href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-testeninska-solata-s-prelivom-iz-indijskih-oresckov\/\"><strong>Testeninska solata s prelivom iz indijskih ore\u0161\u010dkov<\/strong><\/a><\/p><\/li><li><p><strong><a href=\"\/blog?p=337780\" data-mce-href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-puhasta-italijanska-focaccia-s-paradiznikom-in-olivami\/\">Puhasta italijanska focaccia s paradi\u017enikom in olivami<\/a><\/strong><\/p><\/li><li><p><strong><a href=\"\/blog?p=305497\" data-mce-href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-jajcni-muffini-s-skuto-sunko-in-paradiznikom\/\">Jaj\u010dni mafini s skuto, \u0161unko in paradi\u017enikom<\/a><\/strong><\/p><\/li><li><p><strong><a href=\"\/blog?p=276264\" data-mce-href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecene-testenine-s-paradiznikovo-omako-in-sirovo-skorjo\/\">Pe\u010dene testenine s paradi\u017enikovo omako in sirovo skorjico<\/a><\/strong><\/p><\/li><li><p><strong><a href=\"\/blog?p=221436\" data-mce-href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-lazanja-s-piscancem-in-rikoto\/\">Lazanja s pi\u0161\u010dancem in rikoto<\/a><\/strong><\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg\" alt=\"Hranila v paradi\u017enikih\" class=\"wp-image-387547\" width=\"843\" height=\"562\" title=\"Hranila v paradi\u017enikih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Sladka_paprika\"><\/span>2. Sladka paprika<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sladka paprika izvira iz Srednje in Ju\u017ene Amerike, vsakdo pa lahko izbira med razli\u010dnimi vrstami. Naj bo <strong>rde\u010da, rumena, oran\u017ena, zelena ali bela<\/strong>, vsaka bo imela druga\u010den okus, vsebovala pa bo tudi razli\u010dne vitamine in minerale. Tisti, ki imajo radi nekaj <strong>pikantnosti<\/strong>, pa lahko izberejo <strong>\u010dili papriko<\/strong>, ki ima prav tako svoje zdravju koristne lastnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda boste presene\u010deni, ko boste izvedeli, da je sladka paprika bolj\u0161i vir <a href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamina C<\/strong><\/a> kot agrumi. Rde\u010da paprika vsebuje <strong>3 do 4-krat ve\u010d vitamina C v primerjavi z limono<\/strong>. 100 g rde\u010de paprike tako vsebuje 140 mg vitamina C (140 % priporo\u010denega dnevnega odmerka vitamina C), medtem ko limona vsebuje 50 mg (50 % priporo\u010denega dnevnega odmerka vitamina C). Ko boste naslednji\u010d \u017eeleli podpreti svoj <strong>imunski sistem<\/strong>, izbolj\u0161ati <strong>proizvodnjo kolagena<\/strong> ali spodbuditi <strong>absorpcijo \u017eeleza<\/strong>, izberite eno od vrst paprike. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sladka paprika je bogata tudi s <strong>karotenoidi<\/strong>, iz katerih se nato proizvaja vitamin A. Koli\u010dina karotenoidov se z <strong>zrelostjo<\/strong>&nbsp;pove\u010duje. Najve\u010d jih vsebuje rde\u010da paprika (najve\u010dji del je karotenoid <strong>kapsantin<\/strong>, ki je odgovoren tudi za rde\u010do barvo), nekoliko manj jih je v oran\u017eni in rumeni papriki, najmanj pa v zeleni papriki. Te snovi imajo <strong>antioksidativne u\u010dinke<\/strong> in tako na primer podpirajo zdravje <strong>o\u010di<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[8,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po drugi strani v rde\u010di papriki ni karotenoida <a href=\"https:\/\/gymbeam.si\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>luteina<\/strong><\/a>, <strong>zelena paprika<\/strong> pa ga vsebuje veliko. Je tudi pomemben <strong>antioksidant<\/strong> in ima za\u0161\u010ditno vlogo v o\u010desni mre\u017enici, kjer \u0161\u010diti pred prostimi radikali, ki nastajajo zaradi modre svetlobe. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Paprika je tudi dober vir <strong>kalija, vitamina K,<\/strong> potrebnega za strjevanje krvi, in vitamina E, ki je eden najpomembnej\u0161ih <strong>antioksidantov<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[13, 19]<\/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\"><p><strong>Povpre\u010dna vsebnost energije in hranil v rde\u010di papriki (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Hranilne vrednosti in voda<\/th><th><\/th><th>Bioaktivne spojine<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energijska vrednost<\/td><td>29 kcal<\/td><td><p><strong>Vitamin C<\/strong><\/p><\/td><td>142 mg<\/td><\/tr><tr><td>Ogljikovi hidrati<\/td><td>5.45 g<\/td><td><p><strong>Vitamin E<\/strong><\/p><\/td><td>2.9 mg<\/td><\/tr><tr><td>Beljakovine<\/td><td>0.9 g<\/td><td><p><strong>Folna kislina<\/strong><\/p><\/td><td>47&nbsp;\u03bcg<\/td><\/tr><tr><td>Ma\u0161\u010dobe<\/td><td>0.13 g<\/td><td><p><strong>Magnezij<\/strong><\/p><\/td><td>13 mg<\/td><\/tr><tr><td>Vlaknine<\/td><td>1.2 g<\/td><td><p><strong>Fosfor<\/strong><\/p><\/td><td>31 mg<\/td><\/tr><tr><td>Voda<\/td><td>91.9 g<\/td><td><p><strong>Kalij<\/strong><\/p><\/td><td>213 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><p><strong>Beta-karoten<\/strong><\/p><\/td><td>3165 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Najpomembnej\u0161a sestavina \u010dilija je <strong>kapsaicin<\/strong>, od njegove koli\u010dine pa je odvisna <strong>pikantnost<\/strong>. Pikantnost je izra\u017eena s Scovillejevo lestvico &#8211; najbolj peko\u010da paprika Dragon&#8217;s Breath ima vrednost 2,480,000 SHU, slavni Jalape\u00f1o pa 2,500-8,000 SHU.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kapsaicin pomaga <strong>zmanj\u0161ati apetit<\/strong>, kar je lahko pomembno, \u010de ste na redukcijski dieti. Prav tako podpira \u0161irjenje krvnih \u017eil in tako lahko sodeluje pri zni\u017eevanju krvnega tlaka.&nbsp;Kapsaicin ima tudi <strong>protivnetne<\/strong> in <strong>antioksidativne u\u010dinke<\/strong> ter pomaga pospe\u0161iti presnovo.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti s papriko<\/h3>\n\n\n\n<p>Kako v svojo prehrano dodati ve\u010d paprike? Poskusite enega od naslednjih receptov:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><p><a href=\"\/blog?p=388430\" data-mce-href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-piscanec-s-kvinojo-po-azijsko\/\"><b>Pi\u0161\u010danec s kvinojo po azijsko<\/b><\/a><\/p><\/li><li><p><strong><a href=\"\/blog?p=283515\" data-mce-href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hladna-gazpacho-juha-iz-sveze-zelenjave\/\">Hladna gazpacho juha iz sve\u017ee zelenjave<\/a><\/strong><\/p><\/li><li><p><strong><a href=\"\/blog?p=305885\" data-mce-href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganske-tortilje-s-kvinojo-in-zelenjavo\/\">Veganske tortilje s kvinojo in zelenjavo<\/a><\/strong><\/p><\/li><li><p><strong><a href=\"\/blog?p=185201\" data-mce-href=\"https:\/\/gymbeam.si\/blog\/fit-recept-pecene-paprike-s-parmezanovo-skorjico\/\">Pe\u010dene paprike s parmezanovo skorjo<\/a><\/strong><\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg\" alt=\"Hranila v papriki\" class=\"wp-image-387563\" width=\"843\" height=\"562\" title=\"Hranila v papriki\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Spinaca\"><\/span>3. \u0160pina\u010da<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce bi morali izbrati najbolj priljubljeno zelenjavo, bi bila to verjetno \u0161pina\u010da. Morda se spomnite, kako velike so postale mi\u0161ice Popaja, potem ko je pojedel eno konzervo \u0161pina\u010de. Popeye je pomagal raz\u0161iriti napa\u010dno informacijo, da ima <strong>\u0161pina\u010da desetkrat ve\u010d \u017eeleza v primerjavi z drugimi vrstami zelenjave<\/strong>. \u017delezo pa zagotavlja prenos kisika v telesu in ima pomembno vlogo pri na\u0161i odpornosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podatek o njegovi visoki vsebnosti v \u0161pina\u010di je nastal v sedemdesetih letih 19. stoletja, a <strong>\u017eal po pomoti &#8211; s premikanjem decimalne vejice<\/strong>. \u0160pina\u010da ima v resnici primerljivo koli\u010dino \u017eeleza kot druga zelenjava, vsebuje pa tudi veliko <strong>oksalatov<\/strong>, ki zmanj\u0161ujejo njegovo vsrkavanje. Absorbira se pribli\u017eno le 5 % vsebovanega \u017eeleza. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[8,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta listnata zelenjava je dober vir <a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>folne kisline<\/strong><\/a>, ki ima zelo pomembno vlogo pri razvoju \u017eiv\u010dnega sistema in pri delitvi celic. Na zadosten vnos folne kisline morajo \u0161e posebej paziti \u017eenske, ki na\u010drtujejo nose\u010dnost. \u0160pina\u010da je bogata tudi z <strong>vitaminom C, kalijem, kalcijem<\/strong> in <strong>karotenoidi<\/strong>. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\" class=\"tadv-color\">[16, 19]<\/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\"><p><strong>Povpre\u010dna vsebnost energije in hranil v \u0161pina\u010di (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Hranilne vrednosti in voda<\/th><th><\/th><th>Bioaktivne spojine<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><p><strong>Energijska vrednost<\/strong><\/p><\/td><td>24 kcal<\/td><td><p><strong>Vitamin C<\/strong><\/p><\/td><td>26.5 mg<\/td><\/tr><tr><td><p><strong>Ogljikovi hidrati<\/strong><\/p><\/td><td>1.04 g<\/td><td><p><strong>Folna kislina<\/strong><\/p><\/td><td>116 \u03bcg<\/td><\/tr><tr><td><p><strong>Beljakovine<\/strong><\/p><\/td><td>2.9 g<\/td><td><p><strong>Kalcij<\/strong><\/p><\/td><td>68 mg<\/td><\/tr><tr><td><p><strong>Ma\u0161\u010dobe<\/strong><\/p><\/td><td>0.6 g<\/td><td><p><strong>Magnezij<\/strong><\/p><\/td><td>92.9 mg<\/td><\/tr><tr><td><p><strong>Vlaknine<\/strong><\/p><\/td><td>1.6 g<\/td><td><p><strong>Kalij<\/strong><\/p><\/td><td>582 mg<\/td><\/tr><tr><td><p><strong>Voda<\/strong><\/p><\/td><td>92.5 g<\/td><td><p><strong>\u017delezo<\/strong><\/p><\/td><td>1.26 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><p><strong>Beta-karoten<\/strong><\/p><\/td><td>3400 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti s \u0161pina\u010do<\/h3>\n\n\n\n<p>\u017delite redno u\u017eivati ve\u010d \u0161pina\u010de, vendar ne veste, kako? Tukaj je nekaj navdiha:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong><a href=\"\/blog?p=383065\" data-mce-href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-testenine-s-piscancem-in-spinaco-v-smetanovi-omaki\/\">Pi\u0161\u010danec s testeninami, smetanovo omako in \u0161pina\u010do<\/a><\/strong><\/p><\/li><li><p><strong><a href=\"\/blog?p=309806\" data-mce-href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zdrav-quiche-francoska-slana-pita\/\">Fit razli\u010dica francoskega pikantnega Quich\u00e9ja<\/a><\/strong><\/p><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/recept-za-fitnes-slani-spinacni-vaflji-z-dimljenim-lososom\/\">Slani \u0161pina\u010dni vaflji z dimljenim lososom<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slane-spinacne-palacinke-napolnjene-z-ricootto-in-lososom\/\">Slane \u0161pina\u010dne pala\u010dinke, polnjene z rikoto in lososom<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slane-palacinke-iz-korenja-in-spinace\/\">Slane pala\u010dinke iz korenja in \u0161pina\u010de<\/a><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Korenje\"><\/span>4. Korenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta zelenjava prihaja iz ju\u017ene Azije in je priljubljena predvsem zaradi sladkega okusa. Ker vsebuje ve\u010d sladkorja kot ve\u010dina druge zelenjave, se pogosto uporablja za pripravo koren\u010dkovega kola\u010da.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Star\u0161i so vam \u017ee od malih nog govorili, da morate jesti veliko korenja, \u010de \u017eeli\u0161 imeti <strong>zdrave o\u010di<\/strong>. In imeli so prav, saj koren\u010dek zaradi visoke vsebnosti karotenoidov, zlasti <strong>betakarotena<\/strong>, pozitivno vpliva na kakovost vida. Iz <a href=\"https:\/\/gymbeam.si\/beta-carotene-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">betakarotena<\/a> nastaja vitamin A, ki podpira zdravje o\u010di in pomaga prilagoditi vid za vid v temi. Prav tako vpliva na delovanje imunskega sistema, rast, razvoj celic itd. <span style=\"color: #ff6600\" class=\"tadv-color\">[1,6,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Korenje je tudi dober vir topne vlaknine <strong>pektina<\/strong>. Ta vrsta vlaknin poleg tega, da podpira pravilno delovanje prebavnega trakta, pomaga tudi pri zni\u017eevanju ravni holesterola in sladkorja v krvi ter &#8220;hrani&#8221; koristne bakterije v \u010drevesju. Poleg vlaknin in betakarotena so bogati tudi s <strong>kalijem, vitaminom K<\/strong> in <strong>vitaminom B6<\/strong>. Vitamin B6 ima klju\u010dno vlogo pri celi\u010dni presnovi. <span class=\"tadv-color\" style=\"color: #ff6600\">[8, 19]<\/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\"><strong>Povpre\u010dna vsebnost energije in hranil v korenju (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Hranilne vrednosti in voda<\/th><th><\/th><th>Bioaktivne spojine<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><p><strong>Energijska vrednost<\/strong><\/p><\/td><td><p><strong>42 kcal<\/strong><\/p><\/td><td><p><strong>Beta-karoten<\/strong><\/p><\/td><td>9938 \u03bcg<\/td><\/tr><tr><td><p><strong>Ogljikovi hidrati<\/strong><\/p><\/td><td><p><strong>7.2 g<\/strong><\/p><\/td><td><p><strong>Kalij<\/strong><\/p><\/td><td>280 mg<\/td><\/tr><tr><td><p><strong>Beljakovine<\/strong><\/p><\/td><td>0.94 g<\/td><td><p><strong>Vitamin B6<\/strong><\/p><\/td><td>0.15 mg<\/td><\/tr><tr><td><p><strong>Ma\u0161\u010dobe<\/strong><\/p><\/td><td>0.35 g<\/td><td><p><strong>Folna kislina<\/strong><\/p><\/td><td>37 \u03bcg<\/td><\/tr><tr><td><p><strong>Vlaknine<\/strong><\/p><\/td><td>3.1 g<\/td><td><\/td><td><\/td><\/tr><tr><td><p><strong>Voda<\/strong><\/p><\/td><td>87.7 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti s koren\u010dkom<\/h3>\n\n\n\n<p>Du\u0161eno korenje z grahom ni edini &#8220;recept&#8221;, na katerega se lahko zanesete. Poskusite malo eksperimentirati:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecen-zelenjavni-pomfri-s-skutno-pomako\/\">Pe\u010den zelenjavni pomfri s skutino omako<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kremasta-juha-iz-lece\/\">Kremna juha iz le\u010de<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-puhasta-korenckova-torta-z-orehi-in-vanilijevo-kremo\/\">Puhasta koren\u010dkova torta z orehi in vanilijevo kremo<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pad-thai-rezanci-s-tempehom-in-svezo-zelenjavo\/\">Pad Thai rezanci s tempehom in sve\u017eo zelenjavo<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-lahka-lecina-solata-s-prazenim-korenckom-avokadom-in-feta-sirom\/\">Lahka le\u010dina solata s pe\u010denim koren\u010dkom, avokadom in feta sirom<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-korenckov-kruh-z-bucnimi-semeni\/\">Koren\u010dkov kruh z bu\u010dnimi semeni<\/a><\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg\" alt=\"Hranila v korenju\" class=\"wp-image-387686\" width=\"843\" height=\"562\" title=\"Hranila v korenju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Cvetaca\"><\/span>5. Cveta\u010da<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali ste vedeli, da cvetovi cveta\u010de ostajajo beli, ker jih med rastjo pred soncem prekrivajo listi, ki prepre\u010dujejo tvorbo klorofila? Kljub tej majhni &#8220;pomanjkljivosti&#8221; je ta zelenjava bogata z <strong>vlakninami, vitaminom C, vitaminom K, folno kislino, magnezijem, fosforjem, kalijem <\/strong>in<strong> kalcijem<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V povezavi s cveta\u010do in drugimi kri\u017enicami (brokoli, zelje, ohrovt, koleraba itd.) ste morda \u017ee sli\u0161ali za <strong>glukozinolate<\/strong>, ki spadajo med tako imenovane <strong>goitrogene<\/strong>.&nbsp;To so snovi, ki &#8220;tekmujejo&#8221; z jodom pri proizvodnji <strong>\u0161\u010ditni\u010dnih hormonov<\/strong>.&nbsp;V \u0161\u010ditnici se ti goitrogeni ve\u017eejo namesto joda, kar lahko zmanj\u0161a proizvodnjo hormonov. Vendar vam ni treba skrbeti, da bi dodajanje cveta\u010de v prehrano povzro\u010dilo te\u017eave. Glede na \u0161tudije se zdi, da je tveganje lahko predvsem pri ljudeh s pomanjkanjem joda v prehrani in s prekomernim u\u017eivanjem \u017eivil, ki vsebujejo glukozinolate. \u010ce torej ne jeste samo cveta\u010de in kri\u017enic, bo z vami vse v redu. Koli\u010dino teh snovi zmanj\u0161amo tudi s <strong>toplotno obdelavo<\/strong>. <span class=\"tadv-color\" 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>Ni\u010d ni \u010drno-belo. Glukozinolati imajo tudi nekatere pozitivne u\u010dinke na zdravje. Imajo <strong>antioksidativne u\u010dinke<\/strong>, \u0161tudije pa ka\u017eejo na mo\u017een vpliv na zmanj\u0161anje tveganja za nastanek <strong>raka na debelem \u010drevesu in plju\u010dih<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Povpre\u010dna vsebnost energije in hranil v cveta\u010di (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Hranilne vrednosti in voda<\/th><th><\/th><th>Bioaktivne spojine<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energijska vrednost<\/td><td>26 kcal<\/td><td><p><strong>Kalcij<\/strong><\/p><\/td><td>25 mg<\/td><\/tr><tr><td>Ogljikovi hidrati<\/td><td>2.97 g<\/td><td><p><strong>Magnezij<\/strong><\/p><\/td><td>14 mg<\/td><\/tr><tr><td>Beljakovine<\/td><td>1.9 g<\/td><td><p><strong>Fosfor<\/strong><\/p><\/td><td>44 mg<\/td><\/tr><tr><td>Ma\u0161\u010dobe<\/td><td>0.28 g<\/td><td><p><strong>Kalij<\/strong><\/p><\/td><td>299 mg<\/td><\/tr><tr><td>Vlaknine<\/td><td>2 g<\/td><td><p><strong>Vitamin C<\/strong><\/p><\/td><td>48 mg<\/td><\/tr><tr><td>Voda<\/td><td>92.1 g<\/td><td><p><strong>Folna kislina<\/strong><\/p><\/td><td>57 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><p><strong>Vitamin K<\/strong><\/p><\/td><td>15.5 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti s cveta\u010do <\/h3>\n\n\n\n<p>Kako pripraviti cveta\u010do, \u010de se naveli\u010date le kuhanja ali dodajanja v juhe? Tukaj je nekaj idej:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ocvrtki-iz-cvetace-in-brokolija\/\">Ocvrtki iz cveta\u010de in brokolija<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-prazena-cvetaca-v-sladki-cili-omaki\/\">Pra\u017eena cveta\u010da v sladki \u010dilijevi omaki<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-testenine-s-cvetacno-omako-alfredo\/\">Testenine s cveta\u010dno omako Alfredo<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cvetacni-riz-z-jajci-in-zelenjavo\/\">Cveta\u010dni ri\u017e z jajci in zelenjavo<\/a><\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg\" alt=\"Hranila v cveta\u010di\" class=\"wp-image-387595\" width=\"843\" height=\"562\" title=\"Hranila v cveta\u010di\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Bucke\"><\/span>6. Bu\u010dke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bu\u010dke izvirajo iz Amerike, vendar je bila ta posebna sorta vzgojena v Italiji. Ima <strong>zelo nizko energijsko vrednost<\/strong>, njena vrednost pa ni le v visoki vsebnosti hranilnih snovi, temve\u010d tudi zaradi njene vsestranske uporabe v kuhinji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bu\u010dke so bogate s <strong>karotenoidi, vitaminom C, kalijem, kalcijem<\/strong> in <strong>vitaminom K<\/strong>. Zaradi visoke vsebnosti <strong>vode<\/strong> in <strong>vlaknin<\/strong> lahko pomagajo izbolj\u0161ati prebavo. <span class=\"tadv-color\" 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>Vsebnost tako imenovanih <strong>cucurbitacinov<\/strong> je zelo pomembna. Te snovi bu\u010dkam ne dajejo le zna\u010dilnega okusa, temve\u010d imajo tudi <strong>antioksidativne<\/strong> in <strong>citotoksi\u010dne<\/strong> u\u010dinke &#8211; sodelujejo pri uni\u010devanju po\u0161kodovanih celic, ki lahko povzro\u010dijo razvoj raka. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/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\"><strong>Povpre\u010dna vsebnost energije in hranil v bu\u010dkah (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Hranilne vrednosti in voda<\/th><th><\/th><th>Bioaktivne spojine<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><p><strong>Energijska vrednost<\/strong><\/p><\/td><td>13 kcal<\/td><td><p><strong>Kalcij<\/strong><\/p><\/td><td>23 mg<\/td><\/tr><tr><td><p><strong>Ogljikovi hidrati<\/strong><\/p><\/td><td>1.8 g<\/td><td><p><strong>Fosfor<\/strong><\/p><\/td><td>27 mg<\/td><\/tr><tr><td><p><strong>Beljakovine<\/strong><\/p><\/td><td>0.8 g<\/td><td><p><strong>Kalij<\/strong><\/p><\/td><td>201 mg<\/td><\/tr><tr><td><p><strong>Ma\u0161\u010dobe<\/strong><\/p><\/td><td>0.1 g<\/td><td><p><strong>Vitamin C<\/strong><\/p><\/td><td>12.8 mg<\/td><\/tr><tr><td><p><strong>Vlaknine<\/strong><\/p><\/td><td>1 g<\/td><td><p><strong>Beta-karoten<\/strong><\/p><\/td><td>205 \u03bcg<\/td><\/tr><tr><td><p><strong>Voda<\/strong><\/p><\/td><td>95.8 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Bu\u010dke lahko pripravite na ve\u010d na\u010dinov: <\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ovsenim kosmi\u010dem lahko dodate naribane bu\u010dke, ki jim dodajo nekaj volumna in zanimivo teksturo. <\/li><li>\u010ce \u017eelite zmanj\u0161ati energijsko vrednost obroka, lahko namesto testenin uporabite naribane surove bu\u010dke.<\/li><li>Bu\u010dke dodajte pala\u010dinkam ali slanemu pecivu (quiche ipd.)<\/li><li>Z njim lahko olaj\u0161ate razli\u010dna peciva, mafine ali pudinge.<\/li><\/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\">Recepti z bu\u010dkami<\/h3>\n\n\n\n<p>Bu\u010dke imajo tako nevtralen okus, da jih lahko skrijete v skoraj vsako jed. Poskusite na primer eno od naslednjih jedi:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecene-bucke-s-kvinojo-in-sirom\/\">Pe\u010dene bu\u010dke s kvinojo in sirom<\/a><\/strong>\r\n<\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-palacinke-iz-buck-s-svezimi-zelisci\/\">Pala\u010dinke iz bu\u010dk s sve\u017eimi zeli\u0161\u010di<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mehki-buckini-browniji-s-cokolado\/\">Mehki bu\u010dkini browniji s \u010dokolado<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zelenjavne-palacinke-s-kvinojo\/\">Zelenjavne pala\u010dinke s kvinojo<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slana-buckina-torta-z-visoko-vsebnostjo-beljakovin\/\">Slana bu\u010dkina torta z visoko vsebnostjo beljakovin<\/a><\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg\" alt=\"Hranila v bu\u010dkah\" class=\"wp-image-387613\" width=\"843\" height=\"562\" title=\"Hranila v bu\u010dkah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Solata\"><\/span>7. Solata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Solata je priljubljena nizkokalori\u010dna listnata zelenjava. Zna\u010dilen okus ji dajejo kisline, ki jih vsebuje, na primer citronska kislina ali snovi, kot sta <strong>laktucin<\/strong> ali <strong>laktopikrin<\/strong>. <span class=\"tadv-color\" 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>Vsebuje veliko <strong>vitamina K<\/strong>, ki je nujen za pravilno strjevanje krvi in mineralizacijo kosti. Je tudi vir <strong>vitamina C, vitaminov skupine B, folne kisline, karotenoidov, kalija <\/strong>in<strong> magnezija<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4, 25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bodite previdni pri <strong>obdelavi<\/strong> in <strong>shranjevanju<\/strong> solate.&nbsp;\u010cim bolj sve\u017ea je na kro\u017eniku, tem bolje, saj se hitro pokvari in izgubi hranilne snovi. V hladilniku jo hranite najve\u010d dva dni, najbolje zavito v vla\u017eno brisa\u010do.<\/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\"><strong>Povpre\u010dna vsebnost energije in hranil v solati (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Hranilne vrednosti in voda<\/th><th><\/th><th>Bioaktivne spojine<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energijska vrednost<\/td><td>16 kcal<\/td><td><p><strong>Vitamin K<\/strong><\/p><\/td><td>102 \u03bcg<\/td><\/tr><tr><td>Ogljikovi hidrati<\/td><td>1.4 g<\/td><td><p><strong>Vitamin C<\/strong><\/p><\/td><td>4.6 mg<\/td><\/tr><tr><td>Beljakovine<\/td><td>1.3 g<\/td><td><p><strong>Folna kislina<\/strong><\/p><\/td><td>59 \u03bcg<\/td><\/tr><tr><td>Ma\u0161\u010dobe<\/td><td>0.2 g<\/td><td><p><strong>Magnezij<\/strong><\/p><\/td><td>13.7 mg<\/td><\/tr><tr><td>Vlaknine<\/td><td>1.4 g<\/td><td><p><strong>Kalij<\/strong><\/p><\/td><td>253 mg<\/td><\/tr><tr><td>Voda<\/td><td>94.7 g<\/td><td><p><strong>Beta-karoten<\/strong><\/p><\/td><td>5230 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti s solato<\/h3>\n\n\n\n<p>Skleda solate s prelivom kot priloga k glavnemu obroku ni nujno edini na\u010din priprave. Naredite jo posebno tudi na druge na\u010dine:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mehiski-tacosi-s-tofujem-in-zelenjavo\/\">Mehi\u0161ki tacosi s tofujem in zelenjavo<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ribji-tacosi-polni-uravnotezenih-okusov\/\">Ribji tacosi, polni uravnote\u017eenih okusov<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/tunina-solata-z-indijskimi-orescki-in-brezkalorijskim-prelivom\/\">Tunina solata z indijskimi ore\u0161\u010dki in brezkalori\u010dno omako<\/a><\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg\" alt=\"Hranila v solati\" class=\"wp-image-387628\" width=\"843\" height=\"534\" title=\"Hranila v solati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1536x973.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-2048x1297.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Rdeca_pesa\"><\/span>8. Rde\u010da pesa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rde\u010da pesa, ki ji pravimo tudi mangold, bi se morala v va\u0161i prehrani pojavljati veliko pogosteje, kot se. Vsebuje veliko hranilnih snovi in po \u0161tudijah ima nekatere posebne koristi za zdravje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozitivne u\u010dinke na <strong>srce in o\u017eilje<\/strong>, kot sta zni\u017eevanje krvnega tlaka in zmanj\u0161evanje tveganja za <strong>aterosklerozo<\/strong>, pripisujejo predvsem pesi in njenemu soku. Pitje soka rde\u010de pese lahko izbolj\u0161a tudi va\u0161o <strong>telesno zmogljivost<\/strong>. Vse omenjene pozitivne lastnosti so povezane z vsebnostjo nitratov, ki se pretvorijo v <strong>du\u0161ikov oksid<\/strong>. Ta povzro\u010di raz\u0161iritev krvnih \u017eil (vazodilatacija) in pozitivno vpliva na kakovost \u017eilne stene. Zaradi tega mehanizma lahko izbolj\u0161a tudi \u0161portno zmogljivost, saj imajo mi\u0161ice ve\u010d kisika in drugih hranilnih snovi za optimalno delovanje. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,3,14, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rde\u010da pesa je tudi vir mineralov, predvsem <strong>kalcija, fosforja, kalija, magnezija <\/strong>in<strong> \u017eeleza<\/strong>.&nbsp;Vsebuje tudi veliko <strong>vitamina C, folne kisline <\/strong>in<strong> karotenoidov.<\/strong> Ta zelenjava je zagotovo super\u017eivilo, ki bi ga bilo vredno ponovno odkriti.<\/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\"><strong>Povpre\u010dna vsebnost energije in hranil v pesi (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Hranilne vrednosti in voda<\/th><th><\/th><th>Bioaktivne spojine<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energijska vrednost<\/td><td>41 kcal<\/td><td><p><strong>Kalcij<\/strong><\/p><\/td><td>16 mg<\/td><\/tr><tr><td>Ogljikovi hidrati<\/td><td>6.8 g<\/td><td><p><strong>Magnezij<\/strong><\/p><\/td><td>23 mg<\/td><\/tr><tr><td>Beljakovine<\/td><td>1.6 g<\/td><td><p><strong>Fosfor<\/strong><\/p><\/td><td>40 mg<\/td><\/tr><tr><td>Ma\u0161\u010dobe<\/td><td>0.2 g<\/td><td><p><strong>Kalij<\/strong><\/p><\/td><td>325 mg<\/td><\/tr><tr><td>Vlaknine<\/td><td>2.8 g<\/td><td><p><strong>\u017delezo<\/strong><\/p><\/td><td>0.8 mg<\/td><\/tr><tr><td>Voda<\/td><td>87.6 g<\/td><td><p><strong>Vitamin C<\/strong><\/p><\/td><td>4.9 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><p><strong>Folna kislina<\/strong><\/p><\/td><td>109 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><p><strong>Beta-karoten<\/strong><\/p><\/td><td>20 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti z rde\u010do peso<\/h3>\n\n\n\n<p>To odli\u010dno \u017eivilo pogosteje vklju\u010dite v svojo prehrano. Pripravite ga lahko na veliko na\u010dinov, tako sladko kot slano:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-dip-iz-rdece-pese-s-quark-sirom\/\"><b>Dip iz rde\u010de pese squark sirom<\/b><\/a><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-humus-s-ciceriko-in-rdeco-peso\/\">Humus iz \u010di\u010derke in rde\u010de pese<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-browniji-iz-rdece-pese-z-glazuro-iz-kremnega-sira\/\">Browniji iz rde\u010de pese z glazuro iz kremnega sira<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/3-recepti-za-zdrave-smoothije-cokolada-jabolko-in-rdeca-pesa-spinaca\/\">3 recepti za zdrave smoothije<\/a><\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg\" alt=\"Hranila v rde\u010di pesi\" class=\"wp-image-387643\" width=\"843\" height=\"562\" title=\"Hranila v rde\u010di pesi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Kumara\"><\/span>9. Kumara<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako kot paradi\u017enik je tudi kumara sadje. Vendar po energijski vrednosti sploh ni podobna sadju. Dejansko ima celo v proimerjavi z zelenjavo izjemno malo kalorij.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaradi <strong>visoke vsebnosti vode (96 %)<\/strong> je idealna zelenjava, ki lahko prispeva k <strong>zadostnemu dnevnemu vnosu teko\u010dine<\/strong>. Do 20 % celotne koli\u010dine teko\u010dine je iz obrokov. Z \u017eivili, bogatimi z vodo, lahko to \u0161tevilo zlahka \u0161e pove\u010date.&nbsp;Ve\u010dina vitaminov, mineralov in vlaknin se nahaja v <strong>olupku<\/strong>, zato kumare, \u010de je le mogo\u010de, jejte neolupljene. Vendar jih pred tem vedno temeljito operite, da se znebite morebitnih \u0161kodljivih snovi in mikroorganizmov, ki so lahko na povr\u0161ini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Visoka vsebnost <strong>vode<\/strong>, <a href=\"https:\/\/gymbeam.si\/vlaknine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vlaknin<\/strong><\/a> in zelo <strong>nizka energijska vrednost<\/strong> so v veliko pomo\u010d pri redukcijskih dietah. Kumare so dober vir <strong>vitamina C, folne kisline, kalija<\/strong> in <strong>kalcija<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[19]<\/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\"><p><strong>Povpre\u010dna vsebnost energije in hranil v kumarah (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Hranilne vrednosti in voda<\/th><th><\/th><th>Bioaktivne spojine<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><p><strong>Energijska vrednost<\/strong><\/p><\/td><td>17 kcal<\/td><td><p><strong>Kalcij<\/strong><\/p><\/td><td>16 mg<\/td><\/tr><tr><td><p><strong>Ogljikovi hidrati<\/strong><\/p><\/td><td>3.1 g<\/td><td><p><strong>Kalij<\/strong><\/p><\/td><td>147 mg<\/td><\/tr><tr><td><p><strong>Beljakovine<\/strong><\/p><\/td><td>0.65 g<\/td><td><p><strong>Vitamin C<\/strong><\/p><\/td><td>13.7 mg<\/td><\/tr><tr><td><p><strong>Ma\u0161\u010dobe<\/strong><\/p><\/td><td>0.1 g<\/td><td><p><strong>Folna kislina<\/strong><\/p><\/td><td>7 \u03bcg<\/td><\/tr><tr><td><p><strong>Vlaknine<\/strong><\/p><\/td><td>0.5 g<\/td><td><\/td><td><\/td><\/tr><tr><td><p><strong>Voda<\/strong><\/p><\/td><td>95.2 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti s kumaro<\/h3>\n\n\n\n<p>Ni treba, da ste do konca \u017eivljenja obsojeni na u\u017eivanje dolgo\u010dasnih kumari\u010dnih zvitkov ali kumari\u010dne solate. Uporabite jo lahko tudi na \u0161tevilne druge na\u010dine:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-zvitek-z-avokadovim-namazom-in-zelenjavo\/\">Tunin zvitek z avokadovim namazom in zelenjavo<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hladna-gazpacho-juha-iz-sveze-zelenjave\/\">Hladna gazpacho juha iz sve\u017ee zelenjave<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-grska-solata-s-testeninami\/\">Gr\u0161ka zelenjavna solata s testeninami<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hitri-spomladanski-zavitki-z-zelenjavo-in-kozicami\/\">Hitri spomladanski zelenjavni zvitki s kozicami in zelenjavo<\/a><\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg\" alt=\"Hranila v kumarah\" class=\"wp-image-387661\" width=\"843\" height=\"560\" title=\"Hranila v kumarah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Jajcevec\"><\/span>10. Jaj\u010devec<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jaj\u010devec prihaja z Balkana in poleg zna\u010dilne vijoli\u010dne barve lahko najdete tudi njegovo \u010drno, zeleno ali celo rde\u010do razli\u010dico.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zna\u010dilno <strong>vijoli\u010dno barvo<\/strong> mu dajejo <strong>flavonoidi<\/strong>, zlasti tako imenovani <strong>delfinidin<\/strong>. Delfinidin je skupaj s klorogensko kislino ena glavnih snovi, ki vplivajo na njegove pozitivne u\u010dinke. Zaradi njiju ta zelenjava vpliva na kakovost \u017eilne stene. Ima tudi <strong>antihipertenzivne u\u010dinke<\/strong> (vpliv na zni\u017eevanje krvnega tlaka) in vpliva tudi na raven holesterola v krvi. \u0160tudije preu\u010dujejo tudi njen u\u010dinek na zni\u017eevanje sladkorja v krvi in na splo\u0161no pozitiven u\u010dinek na sestavine tako imenovanega <strong>presnovnega sindroma<\/strong> (sladkorna bolezen tipa 2, debelost, pove\u010dana raven lipidov v krvi, visok krvni tlak). <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jaj\u010devci so tudi dober vir <strong>kalcija, fosforja, magnezija <\/strong>in<strong> kalija<\/strong>. Vendar ga poskusite jesti neolupljenega. Z odstranitvijo olupka bi izgubili veliko koli\u010dino zgoraj omenjenih hranilnih snovi. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te zelenjave <strong>nikoli ne jejte surove<\/strong>. Vsebuje <strong>alkaloide<\/strong>, kot je solanin, ki lahko povzro\u010dijo prebavne te\u017eave. Vendar se vam ni treba bati toplotno obdelanega jaj\u010devca, saj ta postopek alkaloide uni\u010di. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]&nbsp;<\/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\"><strong>Energijska vrednost in hranila v jaj\u010devcu (100g)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Hranilne vrednosti in voda<\/th><th><\/th><th>Bioaktivne spojine<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energijska vrednost<\/td><td>23 kcal<\/td><td><p><strong>Kalcij<\/strong><\/p><\/td><td>9 mg<\/td><\/tr><tr><td>Ogljikovi hidrati<\/td><td>2.9 g<\/td><td><p><strong>Magnezij<\/strong><\/p><\/td><td>14 mg<\/td><\/tr><tr><td>Beljakovine<\/td><td>0.98 g<\/td><td><p><strong>Kalij<\/strong><\/p><\/td><td>229 mg<\/td><\/tr><tr><td>Ma\u0161\u010dobe<\/td><td>0.18 g<\/td><td><\/td><td><\/td><\/tr><tr><td>Vlaknine<\/td><td>3 g<\/td><td><\/td><td><\/td><\/tr><tr><td>Voda<\/td><td>92.3 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kako uporabiti jaj\u010devce v kuhinji?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Nare\u017eite ga na rezine in ga zape\u010dite z izbrano hrano.<\/li><li>Razre\u017eite ga po dol\u017eini na pol, napolnite na primer z mletim mesom ali drugo hrano po va\u0161ih \u017eeljah in ga pecite.<\/li><li>Uporabite ga kot prilogo k du\u0161eni ali pra\u017eeni zelenjavi.<\/li><li>Dober je tudi kot del pe\u010denih testenin ali lazanje.<\/li><li>Dodajte ga zelenjavni enolon\u010dnici, omaki za testenine ali ri\u017eoti.<\/li><li>Spremenite ga v omako ali namaz.<\/li><\/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=\"Ali_lahko_svezo_zelenjavo_nadomestite_z_zamrznjeno\"><\/span>Ali lahko sve\u017eo zelenjavo nadomestite z zamrznjeno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sve\u017ea zelenjava ni vedno pri roki ali pa preprosto nimate \u010dasa za njeno pripravo. V tem primeru je najla\u017eje vzeti <strong>zamrznjeno<\/strong> zelenjavo iz zamrzovalnika. In ni\u010d hudega, saj zamrznjena zelenjava po kakovosti ni ni\u010d slab\u0161a od sve\u017ee. Ni vam treba skrbeti, da boste zaradi zamrzovanja izgubili ve\u010dino vitaminov. Nasprotno, zamrznjena zelenjava jih ohrani v razmeroma velikih koli\u010dinah, saj do zamrzovanja pride v fazi, ko je zelenjava najbolj zrela in vsebuje najve\u010d hranilnih snovi. Ve\u010d o tej temi si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/ali-sta-sveze-sadje-in-zelenjava-bolj-zdrava-od-zamrznjenega-ali-konzerviranega\/\">Ali sta sve\u017ee sadje in zelenjava bolj zdrava od zamrznjenega ali konzerviranega<\/a><\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zelenjava mora biti vsekakor del vsake zdrave prehrane. Vsebuje ne\u0161teto hranilnih snovi, ki imajo \u0161tevilne <strong>koristi za zdravje<\/strong>.&nbsp;Gre za me\u0161anico snovi, ki pozitivno vplivajo na va\u0161o odpornost, srce in o\u017eilje, vid, ko\u017eo, prebavo, telesno zmogljivost in \u0161tevilne druge. Da bi zelenjavo kar najbolje izkoristili, zau\u017eijte priporo\u010denih <strong>400 g<\/strong> na dan in po mo\u017enosti <strong>izmenjajte<\/strong> vrste zelenjave, da bo va\u0161a izbira \u010dim bolj <strong>pestra<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil \u010dlanek v\u0161e\u010d in ste se nekaj nau\u010dili, ga lahko delite s prijatelji, da tudi oni spoznajo prednosti zelenjave za svoje zdravje.<\/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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zelenjava je zelo pomembna zaradi vitaminov in razli\u010dnih esencialnih hranil, ki jih vsebuje. V dana\u0161njem \u010dlanku boste izvedeli, kako vam lahko posamezne vrste zelenjave pomagajo izbolj\u0161ati zdravje.<\/p>\n","protected":false},"author":156,"featured_media":387525,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6879,7569,7629,7653],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-393934","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-minerali-sl","9":"tag-vitamini-sl","10":"tag-zdravje","11":"tag-zelenjava","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>Najve\u010dje prednosti zelenjave, ki bodo spremenile va\u0161 pogled na hrano - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zelenjava je zelo pomembna in je ne smemo zanemariti. 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