{"id":394778,"date":"2023-05-10T13:05:48","date_gmt":"2023-05-10T11:05:48","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=394778"},"modified":"2025-09-26T13:52:08","modified_gmt":"2025-09-26T11:52:08","slug":"kako-zamijeniti-psenicnu-tjesteninu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-zamijeniti-psenicnu-tjesteninu\/","title":{"rendered":"Kako zamijeniti p\u0161eni\u010dnu tjesteninu?"},"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\/kako-zamijeniti-psenicnu-tjesteninu\/#Sto_je_tjestenina_i_koja_je_razlika_izmedu_obicne_psenicne_i_cjelovite_tjestenine\" title=\"\u0160to je tjestenina i koja je razlika izme\u0111u obi\u010dne p\u0161eni\u010dne i cjelovite tjestenine?\">\u0160to je tjestenina i koja je razlika izme\u0111u obi\u010dne p\u0161eni\u010dne i cjelovite tjestenine?<\/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\/kako-zamijeniti-psenicnu-tjesteninu\/#Koje_su_alternative_klasicnoj_psenicnoj_tjestenini\" title=\"Koje su alternative klasi\u010dnoj p\u0161eni\u010dnoj tjestenini?\">Koje su alternative klasi\u010dnoj p\u0161eni\u010dnoj tjestenini?<\/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\/kako-zamijeniti-psenicnu-tjesteninu\/#1_Integralna_tjestenina\" title=\"1. Integralna tjestenina\">1. Integralna tjestenina<\/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\/kako-zamijeniti-psenicnu-tjesteninu\/#2_Bezglutenske_alternative\" title=\"2. Bezglutenske alternative\">2. Bezglutenske alternative<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kako-zamijeniti-psenicnu-tjesteninu\/#3_Tjestenina_od_mahunarki\" title=\"3. Tjestenina od mahunarki\">3. Tjestenina od mahunarki<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kako-zamijeniti-psenicnu-tjesteninu\/#4_Tjestenina_od_konjca_rezanci\" title=\"4. Tjestenina od konjca (rezanci)\">4. Tjestenina od konjca (rezanci)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/kako-zamijeniti-psenicnu-tjesteninu\/#Kako_skuhati_tjesteninu\" title=\"Kako skuhati tjesteninu?\">Kako skuhati tjesteninu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/kako-zamijeniti-psenicnu-tjesteninu\/#Koliko_kalorija_i_hranjivih_tvari_imaju_razlicite_vrste_tjestenine\" title=\"Koliko kalorija i hranjivih tvari imaju razli\u010dite vrste tjestenine?\">Koliko kalorija i hranjivih tvari imaju razli\u010dite vrste tjestenine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/kako-zamijeniti-psenicnu-tjesteninu\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nema ni\u0161ta lak\u0161e nego usuti <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tjestenina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tjesteninu<\/a> u lonac, \u010dekati deset minuta da se skuha, a zatim odabrati jedan od milijun na\u010dina da je dovr\u0161ite. Mo\u017eda je i zbog toga tjestenina tako popularan prilog. Me\u0111utim, postoji jedan nedostatak. Klasi\u010dna p\u0161eni\u010dna tjestenina nije nutritivno bogata kao neke druge vrste. \u0160to upotrijebiti umjesto osnovne p\u0161eni\u010dne vrste, a pritom u\u017eivati u svim receptima? Dana\u0161nji \u010dlanak re\u0107i \u0107e vam sve o tome.<\/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=\"Sto_je_tjestenina_i_koja_je_razlika_izmedu_obicne_psenicne_i_cjelovite_tjestenine\"><\/span><strong>\u0160to je tjestenina i koja je razlika izme\u0111u obi\u010dne p\u0161eni\u010dne i cjelovite tjestenine? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prilikom kupnje ve\u0107ina ljudi pose\u017ee za klasi\u010dnom bijelom tjesteninom. Glavni su razlozi vjerojatno okus na koji su svi navikli i ni\u017ea cijena. Me\u0111utim, to je \u0161teta, budu\u0107i da vam obi\u010dna tjestenina daje razmjerno <strong>malu koli\u010dinu hranjivih tvari<\/strong>. Proizvodi se od bijelog p\u0161eni\u010dnog bra\u0161na koje je tijekom obrade izgubilo svoje najvi\u0161e <strong>hranjive dijelove<\/strong>&nbsp;\u2013 <strong>mekinje<\/strong>&nbsp;i&nbsp;<strong>klice<\/strong>. Melje se samo <strong>endosperm<\/strong>&nbsp;(unutarnji dio zrna), koji se uglavnom sastoji od&nbsp;<strong>ugljikohidrata<\/strong> (proteini, vlakna i drugi hranjivi sastojci tako\u0111er su prisutni, ali u puno manjim koli\u010dinama). Klasi\u010dna bijela p\u0161eni\u010dna tjestenina dat \u0107e vam <strong>energiju<\/strong>, ali \u0107e vas li\u0161iti <strong>vlakana, <\/strong><strong>vitamina<\/strong>&nbsp;i ostalih&nbsp;<strong>bioaktivnih tvari<\/strong> koje je zrno izvorno sadr\u017eavalo. Osim toga, sadr\u017ei i gluten, stoga je osobama na bezglutenskoj prehrani strogo zabranjeno jesti p\u0161eni\u010dnu tjesteninu i moraju birati druge alternative. <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>Mo\u017eete kupiti tjesteninu napravljenu s<strong> jajima ili verziju bez jaja<\/strong>. Ona koja sadr\u017ei jaja ima ve\u0107i udio masti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Prosje\u010dna energetska i nutritivna vrijednost klasi\u010dne p\u0161eni\u010dne tjestenine bez jaja (100 g sirove tjestenine):<\/strong><\/h5>\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\">Energetska vrijednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ugljikohidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Proteini<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Masti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlakna<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_alternative_klasicnoj_psenicnoj_tjestenini\"><\/span><strong>Koje su alternative klasi\u010dnoj p\u0161eni\u010dnoj tjestenini?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ne \u017eelite da tjestenina u va\u0161oj prehrani bude samo izvor energije i ugljikohidrata, nego o\u010dekujete i ne\u0161to <strong>vlakana<\/strong>,&nbsp;<strong>vitamina<\/strong>&nbsp;i ostalih&nbsp;<strong>mikronutrijenata<\/strong>, trebali biste obogatiti svoju prehranu drugim vrstama tjestenine. Postoje brojne opcije, od kojih su neke prikladne i za one koji su na bezglutenskoj prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Integralna_tjestenina\"><\/span><strong>1. Integralna tjestenina<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ova tjestenina pravi se od integralnog bra\u0161na, koje se proizvodi mljevenjem <strong>cijelog zrna<\/strong>. Prirodno sadr\u017ei i <strong>mekinje <\/strong>i <strong>klice<\/strong>, kojih nema u bijelom bra\u0161nu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahvaljuju\u0107i mekinjama, integralno bra\u0161no zadr\u017eava, primjerice, izvorni sadr\u017eaj<strong> vlakana<\/strong>, <strong>\u017eeljeza<\/strong>,&nbsp;<strong>cinka<\/strong>,&nbsp;<strong>magnezija<\/strong>,<strong>&nbsp;vitamina B<\/strong>,&nbsp;<strong>vitamina E<\/strong> i mnoge druge <strong>bioaktivne tvari<\/strong>, poput karotenoida.<\/li>\n\n\n\n<li>Zahvaljuju\u0107i <strong>klicama<\/strong>, ima ve\u0107i <strong>udio masti<\/strong>&nbsp;(u obliku zdravih&nbsp;<strong>nezasi\u0107enih masnih kiselina<\/strong>),<strong>&nbsp;vitamina B, selena <\/strong> itd.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[23,24]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sadr\u017eaj vlakana u integralnoj tjestenini u prosjeku je <strong>2 \u2013 3 puta ve\u0107i<\/strong>&nbsp;nego u klasi\u010dnoj tjestenini od bijelog bra\u0161na. 100 g sirove tjestenine od&nbsp;<strong>cjelovitog zrna<\/strong>&nbsp;sadr\u017ei otprilike&nbsp;<strong>9 g vlakana<\/strong>, dok 100 g&nbsp;<strong>bijele<\/strong>&nbsp;p\u0161eni\u010dne tjestenine ima samo otprilike&nbsp;<strong>3,2 g <\/strong>. Ina\u010de, preporu\u010deni je dnevni unos vlakana <strong>25 g<\/strong>.&nbsp;<span class=\"tadv-color\" 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>Integralna tjestenina stoga je <strong>hranjivija<\/strong> i, zahvaljuju\u0107i ve\u0107em sadr\u017eaju vlakana, <strong>zasitnija<\/strong>. Mo\u017ee vam pomo\u0107i da u\u010dinite svoju prehranu zanimljivijom i da <strong>smr\u0161avite.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Prosje\u010dni energetska i nutritivna vrijednost integralne tjestenine (100 g sirove tjestenine):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ugljikohidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Proteini<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Masti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlakna<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>356 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>64 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>14 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2,9 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>9 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Na tr\u017ei\u0161tu mo\u017eete prona\u0107i integralnu tjesteninu od nekoliko vrsta \u017eitarica:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/spelled-whole-grain-spindles-green-apotheke.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">integralna tjestenina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/spelled-whole-grain-spindles-green-apotheke.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">integralna tjestenina od pira<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/organska-razena-tjestenina-u-obliku-spirale-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjestenina od ra\u017ei<\/a><\/li>\n\n\n\n<li>integralna tjestenina od je\u010dma<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, sve gore navedene integralne vrste tjestenine rade se od bra\u0161na koje sadr\u017ei <strong>gluten<\/strong>. Osobe s celijakijom i osobe koje izbacuju gluten zbog drugih razloga moraju birati izme\u0111u drugih alternativa.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1124x749.jpg\" alt=\"Najbolje vrste integralne tjestenine\" class=\"wp-image-390888\" style=\"width:843px;height:562px\" title=\"Najbolje vrste integralne tjestenine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Bezglutenske_alternative\"><\/span><strong>2. Bezglutenske alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Netko tko se mora dr\u017eati <strong>bezglutenske prehrane<\/strong> zbog zdravstvenih razloga ne mo\u017ee jesti nijednu od gore spomenute tjestenine. Me\u0111utim, to ne zna\u010di da ne mogu u\u017eivati u ukusnoj <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zapecena-tjestenina-s-umakom-od-rajcice-i-sirom\/?fbclid=IwAR22IViwBTiTf5wucAjiwBNRDIlsW0Ia3q7xWSEiqh-rFV6IqMp4z_bt0Sg#Recipes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pe\u010denoj tjestenini<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-visokoproteinska-tjestenina-s-kremastim-umakom-od-graska\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjestenini s umakom<\/a>. Umjesto tjestenine koja sadr\u017ei gluten, jednostavno moraju posegnuti za alternativama bez glutena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, uz pomo\u0107 sljede\u0107ih alternativa, \u010dak i oni koji se ne pridr\u017eavaju stroge bezglutenske prehrane, ali imaju problema s probavom glutena, mogu unijeti raznolikost u svoju prehranu. \u010cak \u0107e i osobe koje jednostavno \u017eele <strong>unijeti raznolikost u svoju prehranu<\/strong> cijeniti izbor. Nove vrste tjestenine mogu za\u010diniti va\u0161u prehranu jer se razlikuju po okusu i teksturi.<\/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>1. Tjestenina od heljde<\/strong><\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/heljda\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Heljda<\/strong><\/a> spada u takozvane <strong>pseudo\u017eitarice<\/strong>. Dobar je izvor<strong> vitamina B<\/strong>, <strong>cinka<\/strong>, <strong>bakra<\/strong>, <strong>magnezija<\/strong>&nbsp;i<strong> \u017eeljeza<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Heljda i tjestenina od heljde sadr\u017ee visok udio <strong>vlakana<\/strong>, od kojih je dio&nbsp;<strong>rezistentni \u0161krob<\/strong>. Rezistentni \u0161krob &#8220;hrani&#8221; crijevne bakterije, a rezultat je stvaranje&nbsp;<strong>kratkolan\u010danih masnih kiselina<\/strong>, koje zatim hrane stanice crijevne sluznice i tako pospje\u0161uju probavu i cjelokupno zdravlje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sadr\u017eaj bioflavonoida&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/rutin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">rutina<\/a> tako\u0111er je tipi\u010dan za heljdu. Djeluje protuupalno i antioksidativno te tako pospje\u0161uje zdravlje i fleksibilnost krvnih \u017eila. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U tjestenini od heljde mo\u017eete u\u017eivati i kao u desertu. Vrlo je dobrog okusa, primjerice, u kombinaciji sa <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017eim sirom<\/a>, jabukom, ora\u0161astim plodovima i cimetom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Prosje\u010dna energetska i nutritivna vrijednost tjestenine od heljde (100 g sirove tjestenine):&nbsp;<\/strong><\/h5>\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\">Energetska vrijednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ugljikohidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Proteini<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Masti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlakna<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Tjestenina od kukuruza<\/strong><\/h3>\n\n\n\n<p>U usporedbi s drugim vrstama bezglutenske tjestenine, ova je najsli\u010dnija klasi\u010dnoj p\u0161eni\u010dnoj tjestenini. Ima sli\u010dnu konzistenciju i ugodan okus. Kukuruz je bogat <strong>kalijem<\/strong>,&nbsp;<strong>vitaminom C<\/strong> i <strong>&nbsp;vitaminima B<\/strong>. Tako\u0111er sadr\u017ei&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-karoten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>beta-karoten<\/strong><\/a>&nbsp;i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/lutein-gymbeam.html\"><strong>lutein<\/strong><\/a>, koji imaju antioksidativno djelovanje i va\u017eni su, primjerice, za zdravlje o\u010diju. Kukuruzna tjestenina tako\u0111er je dobar izvor <strong>vlakana <\/strong>s 11 g na 100 g. <span class=\"tadv-color\" style=\"color: #ff6600\">[1,12,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Prosje\u010dna energetska i nutritivna vrijednost kukuruzne tjestenine (100 g sirove tjestenine):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th>Energetska vrijednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ugljikohidrati<\/p><\/th><th><p style=\"text-align: center\">Proteini<\/p><\/th><th><p style=\"text-align: center\">Masti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlakna<\/p><\/th><\/tr><\/thead><tbody><tr><td>361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,6 g<\/td><td>7,8 g<\/td><td>2,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Tjestenina od ri\u017ee<\/strong><\/h3>\n\n\n\n<p>Tjestenina od ri\u017ee osnova je mnogih azijskih jela, a zahvaljuju\u0107i neutralnom okusu, lako se kombinira s drugim namirnicama. Osim toga, lako se priprema. \u010cesto je samo trebate nekoliko minuta potopiti u kipu\u0107u vodu i prilog je spreman.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bijela ri\u017ea <strong>siroma\u0161na je&nbsp;vlaknima, mineralima i vitaminima<\/strong>. \u010cak ima manju koli\u010dinu vlakana od bijelog p\u0161eni\u010dnog bra\u0161na. Tijekom obrade ri\u017ee uklanjaju se ljuske sa zrna ri\u017ee. Ostaje samo sredi\u0161nji dio zrna, koji je uglavnom bogat&nbsp;<strong>slo\u017eenim ugljikohidratima<\/strong>. Tjestenina od ri\u017ee ima iste niske koli\u010dine drugih hranjivih tvari kao i sama ri\u017ea. <span class=\"tadv-color\" style=\"color: #ff6600\">[12,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, prednost joj je <strong>laka probavljivost<\/strong>. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/riza\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Ri\u017ea<\/a> je jedna od rijetkih namirnica koju mo\u017eete jesti \u010dak i ako imate problema s probavom. Isto vrijedi i za tjesteninu od ri\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Prosje\u010dna energetska i nutritivna vrijednost tjestenine od ri\u017ee (100 g sirove tjestenine):&nbsp;<\/strong><\/h5>\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\">Energetska vrijednost<\/th><th><p style=\"text-align: center\">Ugljikohidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Proteini<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Masti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlakna<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"37876,37870,37858,53080,37864,53185,36460,36481,50044,36844,36466\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Tjestenina_od_mahunarki\"><\/span><strong>3. Tjestenina od mahunarki<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nutricionisti\u010dke preporuke u ve\u0107ini zemalja sla\u017eu se da biste trebali konzumirati <strong>barem dvije porcije mahunarki&nbsp;<\/strong><strong>tjedno<\/strong>&nbsp;(jedna je porcija otprilike veli\u010dine va\u0161e&nbsp;<strong>\u0161ake<\/strong>). Na prvi pogled to se \u010dini kao jednostavan zadatak, ali zapravo, mnogi ljudi imaju problema s pridr\u017eavanjem te preporuke. Problem je u tome \u0161to ljudi&nbsp;\u010desto ne znaju pravilno pripremiti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">mahunarke<\/a>, za\u010diniti ih i paziti da ne uzrokuju plinove.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problem s probavom mo\u017ee se rije\u0161iti&nbsp;<strong>ponovnim namakanjem<\/strong>&nbsp;mahunarki prije kuhanja. Tako se tvari koje uzrokuju nadutost&nbsp;<strong>ispiru<\/strong> iz mahunarke. Vodu u kojoj su se namirnice ispirale potrebno je <strong>izliti<\/strong><strong>. Mahunarka koja prirodno manje nadima, primjerice je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-oljustena-crvena-leca-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">crvena le\u0107a<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Konzervirane <\/strong>ili&nbsp;<strong>sterilizirane<\/strong>&nbsp;<strong>mahunarke<\/strong>, poput&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">slanutka<\/a>&nbsp;ili&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-crni-grah-ready-to-eat-vanavita.html\">graha<\/a> mogu vam olak\u0161ati \u017eivot jer ih ne morate kuhati prije poslu\u017eivanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedostatak ma\u0161te za smi\u0161ljanje recepata mo\u017ee se lako rije\u0161iti. Samo guglajte neko vrijeme i imat \u0107ete dovoljno <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">recepata<\/a> da vam potraju nekoliko mjeseci. Me\u0111utim, ako jednostavno ne volite mahunarke ili ste tvrdoglavo uvjereni da ih ne podnosite u svojim obrocima, imate mogu\u0107nost posegnuti za mahunarkama u obliku <strong>tjestenine<\/strong>. Time \u0107ete rije\u0161iti sve navedene nedostatke, tako da u njima mogu u\u017eivati svi koji \u017eele uklju\u010diti vi\u0161e mahunarki u svoju prehranu.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg\" alt=\"Prednosti tjestenine od mahunarki\" class=\"wp-image-390921\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-1025x1536.jpeg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>1. Mahunarke su bogate proteinima<\/strong><\/h3>\n\n\n\n<p>Mahunarke se, za razliku od \u017eitarica, smatraju <strong>proteinskom hranom<\/strong>. Me\u0111utim, morate uzeti u obzir da proteini iz biljnih izvora <strong>nisu potpuni<\/strong> jer&nbsp;<strong>ne sadr\u017ee<\/strong>&nbsp;sve&nbsp;<strong>esencijalne aminokiseline (EAK)&nbsp;<\/strong><strong>u dovoljnim koli\u010dinama<\/strong>. Proteinski lanci sastoje se od&nbsp;<strong>aminokiselina<\/strong>, dok&nbsp;su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>esencijalne aminokiseline<\/strong><\/a>&nbsp;one koje tijelo&nbsp;<strong>ne mo\u017ee samo proizvesti<\/strong>&nbsp;i mora ih primati putem&nbsp;<strong>hrane<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, trebate samo nadopuniti mahunarke \u017eitaricama, koje \u0107e vam dati bolji spektar aminokiselina. Daljnjim dodavanjem mesa, sira ili, primjerice, biljne alternative mesu, stvarate obrok pun proteina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju savjeti o biljnim izvorima proteina, pro\u010ditajte \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 najbolji izvori biljnih proteina 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\"><strong>2. Jedan su od najboljih izvora vlakana<\/strong><\/h3>\n\n\n\n<p>Mahunarke imaju vi\u0161e&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vlakana<\/a> od povr\u0107a, vo\u0107a ili cjelovitih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u017eitarica<\/a>. 100 g sirovog gra\u0161ka sadr\u017ei otprilike 13 g vlakana. Tjestenina od mahunarki zadr\u017eava taj visoki sadr\u017eaj vlakana \u2013 100 g sirove <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-graska-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjestenine od gra\u0161ka<\/a> ima otprilike 14 g vlakana. Usporedbe radi, 100 g mrkve ima 3 g vlakana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mahunarke i tjestenina od mahunarki mogu zna\u010dajno pomo\u0107i&nbsp;u <strong>pove\u0107anju koli\u010dine vlakana<\/strong> u va\u0161oj prehrani.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vlakna su klju\u010dna za <strong>pravilan rad probavnog trakta<\/strong>. Poma\u017eu u glatkom pra\u017enjenju crijeva, ali, kao \u0161to smo spomenuli, tako\u0111er slu\u017ee i kao hrana za korisne bakterije u crijevima. <span class=\"tadv-color\" 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>Konzumacija mahunarki povezana je s boljim vrijednostima&nbsp;<strong>kolesterola<\/strong>,&nbsp;<strong>ni\u017eim krvnim tlakom, ni\u017eim vrijednostima <\/strong><strong>\u0161e\u0107era u krvi<\/strong>&nbsp;kod&nbsp;diabetesa melitusa tipa 2 i mnogim drugim zdravstvenim prednostima. Sve navedeno odnosi se na visok sadr\u017eaj&nbsp;<strong>vlakana<\/strong>. Osim toga, ta hranjiva tvar ima sposobnost&nbsp;da vas vi\u0161e&nbsp;<strong>zasiti<\/strong> i tako pomogne u <strong>odr\u017eavanju<\/strong>&nbsp;ili&nbsp;<strong>smanjenju tjelesne te\u017eine. <\/strong><span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\"><strong>Koju tjesteninu od mahunarki mo\u017eete odabrati?<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Tjestenina od slanutka<\/strong><\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/slanutak-hr\/\" class=\"ek-link\">Slanutak<\/a>, koji se naziva i grah Garbanzo, odli\u010dan je izvor <strong>folne kiseline<\/strong>&nbsp;(100 g sirovog slanutka sadr\u017ei 370 % preporu\u010denog dnevnog unosa). Ta hranjiva tvar ima nezamjenjivo mjesto u rastu tkiva, u razvoju \u017eiv\u010danog sustava ili u formiranju DNK-a. Slanutak je tako\u0111er bogat&nbsp;<strong>bakrom<\/strong>,&nbsp;<strong>manganom<\/strong>,&nbsp;<strong>\u017eeljezom<\/strong>, <strong>fosforom<\/strong>, <strong>kalijem<\/strong>, <strong>magnezijem<\/strong>&nbsp;i&nbsp;<strong>nezasi\u0107enim masnim kiselinama<\/strong>. U usporedbi s drugim mahunarkama ima i vrlo povoljan sadr\u017eaj esencijalnih aminokiselina. <a href=\"https:\/\/www.zotero.org\/google-docs\/?b3Pak7\">[8]<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er sadr\u017ei veliku koli\u010dinu&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kolin-bitartrat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kolina<\/a>, koji je neophodan za to\u010dan prijenos informacija izme\u0111u mozga i mi\u0161i\u0107a. Ujedno igra ulogu u metabolizmu masti. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,14,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Slanutak i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tjestenina\/slanutak\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjestenina od slanutka<\/a>&nbsp;imaju pozitivan u\u010dinak na sastav&nbsp;<strong>mikrobiote crijeva <\/strong>zbog visokog sadr\u017eaja <strong>topljivih vlakana<\/strong> (veliki je dio <strong>rafinoza<\/strong>). Ta vrsta vlakana &#8220;hrani&#8221; ve\u0107 spomenute crijevne bakterije. One naknadno utje\u010du na imunolo\u0161ki sustav, zdravlje probavnog trakta itd.&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.zotero.org\/google-docs\/?0aLHCX\"><span class=\"tadv-color\">[3]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Prosje\u010dna energetska i nutritivna vrijednost u tjestenini od slanutka (100 g sirove tjestenine):<\/strong><\/h5>\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\">Energetska vrijednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ugljikohidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Proteini<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Masti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlakna<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2.&nbsp;Tjestenina od le\u0107e<\/strong><\/h4>\n\n\n\n<p>Ve\u0107ina tjestenine od le\u0107e napravljena je od&nbsp;<strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/crvena-leca-hr\/\" class=\"ek-link\">crvene le\u0107e<\/a><\/strong>. Odlikuje se niskim sadr\u017eajem tvari koje izazivaju plinove. Le\u0107a sadr\u017ei najvi\u0161e <a href=\"https:\/\/gymbeam.hr\/zeljezo\"><strong>\u017eeljeza<\/strong><\/a><strong>&nbsp;<\/strong>od svih mahunarki \u2013 do <strong>dva do tri puta vi\u0161e <\/strong>od ostalih. Ta informacija mo\u017ee biti bitna vegetarijancima, veganima i svima koji imaju problema s dovoljnim dnevnim unosom \u017eeljeza. Me\u0111utim, apsorbiranje \u017eeljeza iz biljnih izvora (sadr\u017ee takozvano <strong>nehemsko \u017eeljezo<\/strong>) nije tako dobro kao iz \u017eivotinjskih izvora (sadr\u017ee takozvano <strong>hemsko \u017eeljezo<\/strong>). Mo\u017eete pospje\u0161iti apsorpciju kombiniranjem biljnih izvora \u017eeljeza s, primjerice, namirnicama koje sadr\u017ee <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamin C<\/strong><\/a> ili sa <strong>\u017eivotinjskim <\/strong>izvorima \u017eeljeza (meso, riba, jaja). <span class=\"tadv-color\" style=\"color: #ff6600\">[6,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kombinacijom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-lece-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjestenine od le\u0107e<\/a> s povr\u0107em koje sadr\u017ei vitamin C, pove\u0107at \u0107e se apsorpcija \u017eeljeza. Pripremite je, primjerice, s paprikama, koje imaju najvi\u0161e tog vitamina ili se nadahnite na\u0161im receptom za <a class=\"ek-link\" href=\"https:\/\/www.bing.com\/ck\/a?!&amp;&amp;p=4d70f0c3f36c0e7aJmltdHM9MTY2MTQ5NDk1MiZpZ3VpZD01YjhlYTg4My00YWE1LTQwYWQtYjMwNS1kY2FjYzRhYTdmZTAmaW5zaWQ9NTE2NA&amp;ptn=3&amp;hsh=3&amp;fclid=77d8795f-2507-11ed-b2ab-a8a3227268f3&amp;u=a1aHR0cHM6Ly9neW1iZWFtLnNrL2Jsb2cvZml0bmVzcy1yZWNlcHQtc29zb3ZpY292ZS1jZXN0b3Zpbnktcy1rcmVtb3ZvdS1wYXJhZGFqa292b3Utb21hY2tvdS8&amp;ntb=1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjesteninu s umakom od raj\u010dice<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Le\u0107a je tako\u0111er odli\u010dan izvor<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>&nbsp;folne kiseline<\/strong><\/a>, <strong>tiamina<\/strong>&nbsp;(vitamina B1),&nbsp;<strong>bakra<\/strong>,&nbsp;<strong>mangana<\/strong> i drugih vitamina i minerala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U usporedbi s drugim mahunarkama, ima najve\u0107i sadr\u017eaj&nbsp;<strong>polifenola<\/strong>. Te bioaktivne tvari djeluju antioksidativno, antibakterijski, protuupalno i op\u0107enito pozitivno utje\u010du na na\u0161e zdravlje. <span class=\"tadv-color\" style=\"color: #ff6600\">[9,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Prosje\u010dna energetska i nutritivna vrijednost tjestenine od le\u0107e (100 g sirove tjestenine):&nbsp;<\/strong><\/h5>\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\">Energetska vrijednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ugljikohidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Proteini<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Masti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlakna<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Tjestenina od gra\u0161ka<\/strong><\/h4>\n\n\n\n<p>Gra\u0161ak je vrlo dobar izvor <strong>tiamina <\/strong>(<strong>vitamina B1<\/strong>) i drugih vitamina B skupine. 100 g sirovog gra\u0161ka sadr\u017ei do 70 % preporu\u010denog dnevnog unosa tiamina. Taj vitamin neophodan je dio niza enzima koji sudjeluju u pretvorbi energije u stanicama. Gra\u0161ak i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-graska-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjestenina od gra\u0161ka<\/a> tako\u0111er su bogati&nbsp;<strong>manganom<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ostali-vitamini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vitaminom K<\/strong><\/a><strong>, <\/strong><strong>kalijem<\/strong>, <strong>fosforom <\/strong>i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>magnezijem<\/strong><\/a>. <a class=\"ek-link\" href=\"https:\/\/www.zotero.org\/google-docs\/?LJ9453\"><span class=\"tadv-color\">[5]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tjestenina od gra\u0161ka, koja je kao i ostale tjestenine od mahunarki bogata&nbsp;<strong>proteinima<\/strong>, mo\u017ee poslu\u017eiti kao dobra osnova za bezmesni obrok. Kombinirajte je s povr\u0107em i jogurtom ili pripremite \u010disto povrtnu verziju s tofuom ili drugom zamjenom za meso. Umjesto toga, mo\u017eete se nadahnuti na\u0161im receptom za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-visokoproteinska-tjestenina-s-kremastim-umakom-od-graska\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjesteninu od gra\u0161ka s umakom od gra\u0161ka.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Prosje\u010dna energetska i nutritivna vrijednost tjestenine od gra\u0161ka (100 g sirove tjestenine):<\/strong><\/h5>\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\">Energetska vrijednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ugljikohidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Proteini<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Masti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlakna<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. Proteinska tjestenina<\/strong><\/h4>\n\n\n\n<p>Na tr\u017ei\u0161tu tako\u0111er mo\u017eete na\u0107i brojne vrste tjestenine \u010dija su osnova \u017eitarice ili mahunarke <strong>oboga\u0107ene proteinima<\/strong>. Kombiniranjem&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinska-tjestenina-green-apotheke.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u017eitarica, mahunarki i proteina mahunarki,<\/a> mo\u017eete napraviti prilog s <strong>ve\u0107om koli\u010dinom proteina<\/strong> (12 g proteina u 60 g porcije) i pobolj\u0161anim omjerom <strong>svih esencijalnih aminokiselina<\/strong>. Ako odaberete <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-protein-pasta-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjesteninu od mahunarki oboga\u0107enu proteinima mahunarki,<\/a> mo\u017eete lako unijeti do <strong>20 g proteina<\/strong> u jednoj porciji (60 g sirove tjestenine). Ali va\u017eno je \u010ditati etikete jer koli\u010dina dodanih proteina mo\u017ee varirati u svakom proizvodu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nadahnite se ovim hranjivim receptima i nadopunite svoju prehranu mahunarkama i proteinima:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-salata-od-tjestenine-s-preljevom-od-indijskih-orascica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Salata od tjestenine s preljevom od indijskih ora\u0161\u010di\u0107a<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tempeh-stroganoff-s-proteinskom-tjesteninom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Tempeh Stroganoff s proteinskom tjesteninom<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Prosje\u010dna energetska i nutritivna vrijednost proteinske tjestenine (100 g sirove tjestenine):<\/strong><\/h5>\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\">Energetska vrijednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ugljikohidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Proteini<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Masti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlakna<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">48,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Tjestenina_od_konjca_rezanci\"><\/span><strong>4. Tjestenina od konjca (rezanci)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ova tjestenina mo\u017ee biti odli\u010dan izbor za mr\u0161avljenje. Za\u0161to? Kad pogledate sastav i nutritivnu oznaku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjestenine od konjca<\/a>, vjerojatno \u0107ete biti iznena\u0111eni njenom&nbsp;<strong>iznimno niskom energetskom vrijedno\u0161\u0107u<\/strong>&nbsp;(7 kcal na 100 g) i <strong>nultim sadr\u017eajem ugljikohidrata. <\/strong>Me\u0111utim, to nije \u010dudo nastalo iz zraka, nego hrana napravljena od <strong>vode<\/strong>&nbsp;i&nbsp;<strong>glukomanana<\/strong>, vlakana koja se nalaze u korijenu <strong>konjca<\/strong>. Konjac dolazi iz Azije i uglavnom se sastoji od spomenutog glukomanana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Glukomanan<\/a>&nbsp;je&nbsp;<strong>topljivo vlakno<\/strong>&nbsp;koje&nbsp;<strong>upija vodu<\/strong> i tako u\u010dinkovito zasi\u0107uje,&nbsp;usporava&nbsp;<strong>apsorpciju hranjivih tvari<\/strong>&nbsp;u krv i tako\u0111er slu\u017ei kao&nbsp;<strong>hrana za crijevne bakterije<\/strong>. Sposobnost glukomanana da ve\u017ee vodu tako\u0111er se upotrebljava u proizvodnji same tjestenine, budu\u0107i da vi\u0161e od 90 % njenog sadr\u017eaja \u010dini&nbsp;<strong>voda<\/strong>.&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.zotero.org\/google-docs\/?ym06in\"><span class=\"tadv-color\">[22]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tjesteninu od konjca dobro je uvrstiti u prehranu ako \u017eelite smanjiti energetski unos i smr\u0161avjeti. <strong>Ta tjestenina ne sadr\u017ei ugljikohidrate<\/strong>, ima <strong>zanemarivu energetsku vrijednost<\/strong> i vrlo je zasitna zahvaljuju\u0107i sadr\u017eaju <strong>vlakana<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pripremite je, primjerice, s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-umak-bolognese-s-niskokaloricnom-tjesteninom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">umakom Bolognese<\/a> i uvjerite se sami u njene prednosti!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Prosje\u010dna energetska i nutritivna vrijednost tjestenine od konjca (100 g sirove tjestenine):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Energetska vrijednost<\/th><th><p style=\"text-align: center\">Ugljikohidrati<\/p><\/th><th><p style=\"text-align: center\">Proteini<\/p><\/th><th><p style=\"text-align: center\"><strong>Masti<\/strong><\/p><\/th><th><p style=\"text-align: center\">Vlakna<\/p><\/th><\/tr><\/thead><tbody><tr><td>7 kcal<\/td><td><\/td><td><\/td><td><\/td><td>2,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_skuhati_tjesteninu\"><\/span><strong>Kako skuhati tjesteninu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tjestenina je primamljiva zbog svoje <strong>jednostavne <\/strong>i <strong>brze pripreme<\/strong>. Samo zakuhajte vodu i kuhajte je onoliko dugo koliko pi\u0161e na <strong>pakiranju<\/strong>. Me\u0111utim, svakoj vrsti tjestenine potrebno je razli\u010dito vrijeme kuhanja, stoga pa\u017eljivo pro\u010ditajte&nbsp;<strong>pakiranje<\/strong>. Ipak, u ve\u0107ini slu\u010dajeva tjestenina \u0107e biti gotova za 10 minuta. Kuhanu tjesteninu ocijedite i isperite pod mlazom vode kako se ne bi zalijepila i osnova za hranjivo jelo je spremna.<\/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=\"Koliko_kalorija_i_hranjivih_tvari_imaju_razlicite_vrste_tjestenine\"><\/span><strong>Koliko kalorija i hranjivih tvari imaju razli\u010dite vrste tjestenine? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">Tjestenina<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ugljikohidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Proteini<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Masti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlakna<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Bijela p\u0161enica<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>P\u0161enica cjelovitog zrna<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,9 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\"><strong>Ra\u017e&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">324 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">68,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Heljda<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kukuruz<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ri\u017ea<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83,2 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,4 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Slanutak&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-graska-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gra\u0161ak<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-lece-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Tjestenina od crvene le\u0107e<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Konjac<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">7 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[14,21]<\/span><\/figcaption><\/figure>\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=\"Sto_trebate_zapamtiti\"><\/span><strong>\u0160to trebate zapamtiti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Klasi\u010dna bijela tjestenina popularan je ukusan prilog, ali je siroma\u0161an hranjivim tvarima. Svakako <strong>nije potrebno izbjegavati<\/strong>&nbsp;to zadovoljstvo i izbaciti ga iz prehrane. Me\u0111utim, napravit \u0107ete bolje za svoje zdravlje ako je zamijenite <strong>hranjivijim alternativama<\/strong>. <strong>Integralna tjestenina<\/strong>&nbsp;osigurat \u0107e vam&nbsp;vi\u0161i sadr\u017eaj&nbsp;<strong>vlakana<\/strong>&nbsp;i&nbsp;<strong>mikronutrijenata.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete pove\u0107ati sadr\u017eaj<strong> vlakana, mikronutrijenata <\/strong>i <strong>proteina<\/strong> upotrebom <strong>tjestenine od mahunarki<\/strong>. Ako trebate&nbsp;<strong>bezglutensku alternativu<\/strong>&nbsp;ili samo \u017eelite&nbsp;<strong>unijeti raznolikost u svoju prehranu<\/strong>, mo\u017eete birati izme\u0111u mnogih <strong>opcija bez glutena. <\/strong>Sve vrste tjestenine o kojima smo govorili, zajedno s onom niskokalori\u010dnom od <strong>konjca<\/strong>, prikladne su za&nbsp;<strong>mr\u0161avljenje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste nau\u010dili ne\u0161to novo iz ovog \u010dlanka, nemojte to zadr\u017eati za sebe i pro\u0161irite znanje dijele\u0107i \u010dlanak s prijateljima.<\/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.hr\/tjestenina\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPasta\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.hr\/zitarice\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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>\u017delite zamijeniti klasi\u010dnu p\u0161eni\u010dnu tjesteninu hranjivijom alternativom, ali ne znate kako? Dana\u0161nji \u010dlanak predstavit \u0107e vam nekoliko vrsta tjestenine koje \u0107e rije\u0161iti taj problem.<\/p>\n","protected":false},"author":156,"featured_media":390836,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6968,6668,7352,6320],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-394778","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-niskokaloricna-hrana-hr","9":"tag-plan-prehrane-hr","10":"tag-prehrana-hr","11":"tag-tjestenina-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>Kako zamijeniti p\u0161eni\u010dnu tjesteninu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to je tjestenina i koje su njene vrste? 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