{"id":394831,"date":"2022-10-05T10:36:42","date_gmt":"2022-10-05T08:36:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=394831"},"modified":"2025-11-10T17:04:15","modified_gmt":"2025-11-10T16:04:15","slug":"zob-koje-hranjive-tvari-sadrzi-i-zasto-je-ukljuciti-u-svoju-prehranu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/zob-koje-hranjive-tvari-sadrzi-i-zasto-je-ukljuciti-u-svoju-prehranu\/","title":{"rendered":"Zob: koje hranjive tvari sadr\u017ei i za\u0161to je uklju\u010diti u svoju prehranu"},"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\/zob-koje-hranjive-tvari-sadrzi-i-zasto-je-ukljuciti-u-svoju-prehranu\/#Po_cemu_se_zob_istice\" title=\"Po \u010demu se zob isti\u010de?\">Po \u010demu se zob isti\u010de?<\/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\/zob-koje-hranjive-tvari-sadrzi-i-zasto-je-ukljuciti-u-svoju-prehranu\/#Koliko_je_proteina_u_zobi\" title=\"Koliko je proteina u zobi?\">Koliko je proteina u zobi?<\/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\/zob-koje-hranjive-tvari-sadrzi-i-zasto-je-ukljuciti-u-svoju-prehranu\/#Sto_je_sa_sadrzajem_masti_u_zobi\" title=\"\u0160to je sa sadr\u017eajem masti u zobi?\">\u0160to je sa sadr\u017eajem masti u zobi?<\/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\/zob-koje-hranjive-tvari-sadrzi-i-zasto-je-ukljuciti-u-svoju-prehranu\/#Koliko_ugljikohidrata_i_vlakana_ima_u_zobi\" title=\"Koliko ugljikohidrata i vlakana ima u zobi?\">Koliko ugljikohidrata i vlakana ima u zobi?<\/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\/zob-koje-hranjive-tvari-sadrzi-i-zasto-je-ukljuciti-u-svoju-prehranu\/#Koji_se_vitamini_i_minerali_nalaze_u_zobi\" title=\"Koji se vitamini i minerali nalaze u zobi?\">Koji se vitamini i minerali nalaze u zobi?<\/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\/zob-koje-hranjive-tvari-sadrzi-i-zasto-je-ukljuciti-u-svoju-prehranu\/#Koja_je_energetska_vrijednost_i_nutritivni_sadrzaj_zobi\" title=\"Koja je energetska vrijednost i nutritivni sadr\u017eaj zobi?\">Koja je energetska vrijednost i nutritivni sadr\u017eaj zobi?<\/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\/zob-koje-hranjive-tvari-sadrzi-i-zasto-je-ukljuciti-u-svoju-prehranu\/#Zasto_jesti_zob\" title=\"Za\u0161to jesti zob?\">Za\u0161to jesti zob?<\/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\/zob-koje-hranjive-tvari-sadrzi-i-zasto-je-ukljuciti-u-svoju-prehranu\/#Kako_pripremiti_zob\" title=\"Kako pripremiti zob?\">Kako pripremiti zob?<\/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\/zob-koje-hranjive-tvari-sadrzi-i-zasto-je-ukljuciti-u-svoju-prehranu\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mnogi ljudi ne mogu zamisliti dan bez <a href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">zobi<\/span><\/a>. Rije\u010d je o bezvremenskoj i nutritivno bogatoj namirnici koja je ve\u0107 pre\u017eivjela sve mogu\u0107e dijetalne modne trendove i jo\u0161 uvijek je kamen temeljac prehrane onih koji se trude zdravo hraniti. \u0160to zob sadr\u017ei i koje su njezine prednosti? Dana\u0161nji \u010dlanak \u0107e vam otkriti vi\u0161e.<\/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=\"Po_cemu_se_zob_istice\"><\/span><strong>Po \u010demu se zob isti\u010de?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zob je na prvi pogled relativno dosadna namirnica. Ali zapravo predstavlja jedan od <strong>najhranjivijih proizvoda me\u0111u \u017eitaricama<\/strong>. Posebno se isti\u010de sadr\u017eajem <strong>proteina<\/strong> i <strong>nezasi\u0107enih masnih kiselina<\/strong>. Sadr\u017ei i veliku koli\u010dinu <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/vlakna\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\">vlakana<\/a><\/strong><\/span>, to\u010dnije <a href=\"https:\/\/gymbeam.hr\/beta-glucans-gymbeam.html\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\"><strong>beta-glukana<\/strong> <\/span><\/a>&#8211; topivih vlakana, koja ne samo da povoljno djeluju na <strong>probavu<\/strong>, ve\u0107 doprinose odr\u017eavanju optimalne razine kolesterola u krvi i kontroli porasta \u0161e\u0107era u krvi nakon obroka. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[6]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji bezbroj na\u010dina da zob uklju\u010dite u svoju prehranu. Zahvaljuju\u0107i <strong>neutralnom okusu<\/strong>, pogodni su i za <strong>slatke<\/strong> i za <strong>slane<\/strong> recepte. <strong>Jednostavnu pripremu<\/strong> sigurno \u0107e cijeniti oni koji se \u017eele zdravo hraniti, ali imaju ograni\u010deno vrijeme za pripremu jela.<\/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_je_proteina_u_zobi\"><\/span><strong>Koliko je proteina u zobi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017ditarice obi\u010dno sadr\u017ee prosje\u010dno <strong>10 g proteina na 100 g<\/strong>. Zob ima oko <strong>14 g proteina na 100 g<\/strong>. Dakle, ako za doru\u010dak pripremite zobene pahuljice od 50 g zobi (sadr\u017eaj proteina je cca 7 g) i nadopunite ih npr. s 20 g <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">proteina sirutke<\/span><\/a> (sadr\u017ei cca 15 g proteina), bez problema \u0107ete unijeti <strong>22 g proteina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sadr\u017eaj <strong>esencijalnih aminokiselina<\/strong>, odnosno onih koje va\u0161e tijelo ne mo\u017ee samo proizvesti, op\u0107enito je <strong>neuravnote\u017een u \u017eitaricama<\/strong>. Stoga se \u017eitarice ne smatraju potpunim izvorom proteina. Me\u0111utim, <strong>zob<\/strong> se isti\u010de <strong>kvalitetom<\/strong> proteina. Imaju <strong>bolji omjer esencijalnih aminokiselina<\/strong> u odnosu na ostale \u017eitarice, a sadr\u017eaj aminokiselina usporediv je s <a href=\"https:\/\/gymbeam.hr\/mahunarke\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">mahuna<\/span><\/a><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/mahunarke\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\">r<\/a><\/span><a href=\"https:\/\/gymbeam.hr\/mahunarke\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">kama<\/span><\/a>. <span style=\"color: #ff6600\">[5,8,10,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o izvorima biljnih proteina mo\u017eete pro\u010ditati u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\"><strong>Koji su najbolji izvori biljnih proteina i za\u0161to ih uklju\u010diti u svoju prehranu?<\/strong><\/span><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-1124x749.jpg\" alt=\"Gluten u zobi\" class=\"wp-image-391805\" style=\"width:843px;height:562px\" title=\"Gluten u zobi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Sadr\u017ei li zob gluten?<\/strong><\/h3>\n\n\n\n<p>Ovo pitanje postavljaju svi koji se zbog zdravstvenih ili drugih razloga dr\u017ee bezglutenske dijete. <strong>Gluten<\/strong> je <strong>protein<\/strong> koji se sastoji od prolamina i glutelina. U osobe s celijakijom <strong>prolamini<\/strong> (npr. gliadin u p\u0161enici) pokre\u0107u imunolo\u0161ke procese koji dovode do <strong>o\u0161te\u0107enja crijevne sluznice<\/strong>. \u017ditarice koje se moraju izbaciti u bezglutenskoj prehrani su <strong>p\u0161enica, ra\u017e<\/strong> i <strong>je\u010dam<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zob nije bez glutena<\/strong>. Me\u0111utim, prolamini zobi (zvani <strong>avenini<\/strong>) imaju <strong>druga\u010diju strukturu<\/strong> od prolamina p\u0161enice, ra\u017ei i je\u010dma. <strong>Za ve\u0107inu ljudi s celijakijom, oni ne uzrokuju nikakve probleme<\/strong>, tako da ih ne treba eliminirati iz prehrane. Ipak, potrebno je <strong>pratiti simptome<\/strong>, jer postoje i ljudi koji nakon konzumacije zobi mogu patiti od bolova u trbuhu i probavnih problema.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, problem je \u0161to je zob \u010desto <strong>kontaminirana glutenom iz drugih \u017eitarica<\/strong> (p\u0161enica, ra\u017e, je\u010dam). Zob se obra\u0111uje zajedno s drugim \u017eitaricama na istim proizvodnim linijama, pa mo\u017ee do\u0107i u kontakt s glutenom. Zbog toga bi etiketa mogla sadr\u017eavati informaciju da zob mo\u017ee sadr\u017eavati <strong>&#8220;tragove glutena&#8221;<\/strong>. U stvarnosti to zna\u010di da proizvo\u0111a\u010d daje ovu informaciju iz predostro\u017enosti, jer je mogu\u0107e da hrana sadr\u017ei gluten iz drugih izvora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako na ambala\u017ei pi\u0161e da je zob <strong>&#8220;bez glutena&#8221;<\/strong>, hrana sadr\u017ei maksimalno <strong>20 mg glutena na 1 kg hrane<\/strong>. Oznaka <strong>&#8220;vrlo nizak sadr\u017eaj glutena&#8221;<\/strong> zna\u010di da u 1 kg hrane ima manje od <strong>100 mg<\/strong> glutena. Tolerancija na gluten razlikuje se me\u0111u celijakijama, pa svatko mora paziti na koli\u010dinu koja mu je jo\u0161 prihvatljiva. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[11]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"32899,36637,60667,105823,112894\" ><\/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=\"Sto_je_sa_sadrzajem_masti_u_zobi\"><\/span><strong>\u0160to je sa sadr\u017eajem masti u zobi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zob ima ve\u0107i udio masti od ostalih \u017eitarica. Sadr\u017ee <strong>5-10 g masti<\/strong> na 100 g. Do <strong>80%<\/strong> udjela masti \u010dine <strong>nezasi\u0107ene masne kiseline<\/strong>. Gotovo 40% je <strong>oleinska kiselina<\/strong>, a jo\u0161 40% je <strong>linolna kiselina<\/strong>, koja je klasificirana kao <strong>omega-6<\/strong> masna kiselina. Ukupni sastav masti u zobi je koristan, posebno sa stajali\u0161ta kardiovaskularnog zdravlja. <span style=\"color: #ff6600\">[7,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, ve\u0107i udio masno\u0107e tako\u0111er je odgovoran za br\u017ee kvarenje zobi, stoga je morate pravilno skladi\u0161titi.<\/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>Kako \u010duvati zob?<\/strong><\/h3>\n\n\n\n<p>Zob \u010duvajte <strong>u zatvorenoj posudi<\/strong> na <strong>hladnom<\/strong> i <strong>tamnom<\/strong> mjestu. Pazite da nema vlage i da u posudu ne ulazi vi\u0161e zraka nego \u0161to je potrebno. Uz pravilno skladi\u0161tenje, trajat \u0107e do godinu dana. No, ako zob promijeni izgled, aromu ili unutra u\u0111u moljci ili neki drugi \u0161tetnici, bolje ju je baciti i kupiti novu. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[12]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na pakiranju mo\u017eete prona\u0107i<strong> rok trajanja<\/strong>. Me\u0111utim, istek roka ne zna\u010di da hranu treba baciti. Zob mo\u017ee biti jestiva i sigurna \u010dak i nakon tog datuma ako se dobro skladi\u0161ti. Ako ne primijetite nikakve promjene, ne morate se bojati koristiti ih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o \u010duvanju hrane mo\u017eete pro\u010ditati u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/kako-pravilno-skladistiti-namirnice-kako-bi-trajale-sto-dulje\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\"><strong>Kako pravilno skladi\u0161titi namirnice kako bi trajale \u0161to dulje.<\/strong><\/span><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/09\/13-169-1124x749.jpg\" alt=\"Skladi\u0161tenje zobi\" class=\"wp-image-391790\" style=\"width:843px;height:562px\" title=\"Skladi\u0161tenje zobi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169.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=\"Koliko_ugljikohidrata_i_vlakana_ima_u_zobi\"><\/span><strong>Koliko ugljikohidrata i vlakana ima u zobi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U 100 g zobi nalazi se pribli\u017eno <strong>60 g slo\u017eenih ugljikohidrata (polisaharida)<\/strong>. Zahvaljuju\u0107i sporoj apsorpciji u krv, osiguravaju <strong>du\u017eu sitost<\/strong> i <strong>sporiji nastup gladi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Beta-glukani<\/strong> su tipi\u010dni za zob. Rije\u010d je o <strong>topivim vlaknima<\/strong> koja se svrstavaju me\u0111u tzv. <strong>prebiotike<\/strong>. Prebioti\u010dka vlakna slu\u017ee kao hrana <strong>korisnim crijevnim bakterijama<\/strong>. Osim toga, polisaharidi zajedno s beta-glukanima poma\u017eu u odr\u017eavanju <strong>stabilne razine \u0161e\u0107era u krvi<\/strong> i tako se uspje\u0161no bore protiv <strong>\u017eelje za slatkim.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[6]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zob sadr\u017ei do oko <strong>11 g vlakana<\/strong> na 100 g. <strong>Preporu\u010deni dnevni unos vlakana je 30 g<\/strong>. U porciji od 50 g zobi dobivate <strong>18% preporu\u010denog dnevnog unosa vlakana.<\/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=\"Koji_se_vitamini_i_minerali_nalaze_u_zobi\"><\/span><strong>Koji se vitamini i minerali nalaze u zobi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U 100 g zobi dobivate otprilike 16% preporu\u010denog dnevnog unosa <a href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\"><strong>folne kiseline<\/strong> <\/span><\/a>(koja se naziva i vitamin B9). Neophodan je za pravilan rast i razvoj organizma, a trudnice trebaju voditi ra\u010duna o dovoljnom unosu. Bogate su i nekim drugim vitaminima B skupine, poput <strong>vitamina B1 (tiamin)<\/strong>, koji pozitivno utje\u010de na rad \u017eiv\u010danog sustava i srca. Zob sadr\u017ei i <a href=\"https:\/\/gymbeam.hr\/vitamin-60-e-kaps-gymbeam.html\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><span style=\"color: #ff6600\">vitamin E<\/span><\/strong><\/a> koji ima antioksidativno djelovanje. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[13]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>100 g zobi sadr\u017ei otprilike dvostruko vi\u0161e od preporu\u010dene dnevne doze <strong>mangana<\/strong>, va\u017enog za zdravlje kostiju. Tako\u0111er su izvor <a href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\"><strong>kalija<\/strong><\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\"><strong>magnezija<\/strong><\/span><\/a> i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/zeljezo-gymbeam.html\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>\u017eeljeza<\/strong><\/a><\/span>. Kalij i magnezij uklju\u010deni su u pravilnu funkciju <strong>mi\u0161i\u0107a<\/strong> i <strong>\u017eiv\u010danog sustava<\/strong>. \u017deljezo osigurava <strong>prijenos kisika<\/strong>, sudjeluje u funkciji <strong>imunolo\u0161kog sustava<\/strong>, a va\u017eno je i za potporu <strong>kognitivnih funkcija<\/strong>, poput koncentracije i pam\u0107enja. Zobene pahuljice tako mogu biti odli\u010dan me\u0111uobrok tijekom zahtjevnog radnog dana. <span style=\"color: #ff6600\">[1,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_je_energetska_vrijednost_i_nutritivni_sadrzaj_zobi\"><\/span><strong>Koja je energetska vrijednost i nutritivni sadr\u017eaj zobi?<\/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\">Energetska vrijednost (kcal\/kJ)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/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\">Nezasi\u0107ene masne kiseline<\/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\">357 kcal \/ 1499 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">55.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center\">Tiamin (Vitamin B1)<\/p><\/th><th><p style=\"text-align: center\">Folna kiselina<\/p><\/th><th><p style=\"text-align: center\">\u017deljezo<\/p><\/th><th><p style=\"text-align: center\">Magnezij<\/p><\/th><th><p style=\"text-align: center\">Fosfor<\/p><\/th><th><p style=\"text-align: center\">Kalij<\/p><\/th><th><p style=\"text-align: center\">Magnezij<\/p><\/th><\/tr><\/thead><tbody><tr><td>0.8 mg (72 % RDI*)<\/td><td>56 \u03bcg (28 % RDI)<\/td><td>4.7 mg (33 % RDI)<\/td><td>177 mg (47 % RDI)<\/td><td>523 mg (75 % RDI)<\/td><td>429 mg (21% RDI)<\/td><td>4.9 mg (245 % RDI)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*Preporu\u010deni dnevni unos<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[6]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_jesti_zob\"><\/span><strong>Za\u0161to jesti zob?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zbog sadr\u017eaja polisaharida i vlakana, <strong>zob ima visoku sposobnost pobolj\u0161anja osje\u0107aja sitosti.<\/strong> <strong>Polisaharidi<\/strong> vi\u0161e i dulje zasi\u0107uju od jednostavnih ugljikohidrata (\u0161e\u0107era), jer se <strong>sporije probavljaju<\/strong> i <strong>dulje ostaju u probavnom traktu<\/strong>. <strong>Topiva vlakna<\/strong> u zobi (beta-glukani i druge vrste vlakana) tako\u0111er <strong>ve\u017eu vodu<\/strong>, \u0161to <strong>pove\u0107ava njen volumen<\/strong> i ubrzava pojavu osje\u0107aja sitosti. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[6]<\/span><\/span><\/li>\n\n\n\n<li>Zbog toga je zob <strong>idealna namirnica za mr\u0161avljenje<\/strong>. Poma\u017ee kod osje\u0107aja sitosti i <strong>borbi protiv gladi<\/strong>, zahvaljuju\u0107i \u010demu \u0107ete vjerojatno jesti manje hrane i lak\u0161e mr\u0161avjeti.<\/li>\n\n\n\n<li>Polisaharidi i vlakna tako\u0111er osiguravaju<strong> nizak glikemijski indeks<\/strong> zobi. To zna\u010di da se nakon njihove konzumacije <strong>razina \u0161e\u0107era u krvi (glikemija) polako pove\u0107ava.<\/strong> Male fluktuacije u razini \u0161e\u0107era u krvi svakako su po\u017eeljne jer poma\u017eu u kontroli <strong>\u017eelje za slatkim.<\/strong> U isto vrijeme, nema toliko fluktuacija u percipiranoj energiji.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[6]<\/span><\/span><\/li>\n\n\n\n<li>No, na glikemijski indeks utje\u010de i termi\u010dka obrada hrane ili, primjerice, njezino <strong>kombiniranje s drugim nutrijentima.<\/strong> Dodavanjem <strong>proteina, masti<\/strong> i zobi kao jo\u0161 jednog izvora <strong>vlakana<\/strong>, njihov glikemijski indeks postaje jo\u0161 ni\u017ei. <strong>Zobene pahuljice s vodom<\/strong> <strong>br\u017ee<\/strong> \u0107e pove\u0107ati glikemiju (imat \u0107e ve\u0107i glikemijski indeks) od npr. zobenih pahuljica s <strong>jogurtom, ora\u0161astim plodovima<\/strong> i <strong>vo\u0107em<\/strong>. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[14]<\/span><\/span><\/li>\n\n\n\n<li>U probavnom traktu beta-glukani<strong> (topiva vlakna)<\/strong> poprimaju <strong>konzistenciju gela<\/strong>. Zahvaljuju\u0107i tome mogu vezati \u017eu\u010dne kiseline koje su dio procesa <strong>apsorpcije kolesterola<\/strong> i pove\u0107ati njihovo izlu\u010divanje. Zob mo\u017ee pomo\u0107i u <strong>sprje\u010davanju<\/strong> visokog kolesterola. Redovito uklju\u010divanje u prehranu tako\u0111er mo\u017ee pomo\u0107i ako vam je <strong>kolesterol ve\u0107 visok.<\/strong> U tom slu\u010daju potrebno je unositi najmanje<strong> 3 g beta-glukana<\/strong> dnevno. 100 g zobi sadr\u017ei<strong> 3-8 g<\/strong> beta-glukana. <span style=\"color: #ff6600\">[2,3,4]<\/span><\/li>\n\n\n\n<li>Vlakna u zobi slu\u017ee kao <strong>prebiotik<\/strong>. &#8220;Hrane&#8221; crijevne bakterije i na taj na\u010din poma\u017eu njihovo razmno\u017eavanje, \u010dime pridonose boljem sastavu <strong>crijevne mikrobiote<\/strong>. To je i razlog za\u0161to pobolj\u0161avaju probavu i poma\u017eu u <strong>sprje\u010davanju zatvora<\/strong>. Me\u0111utim, zdrava crijevna mikrobiota tako\u0111er je dobra <strong>prevencija mnogih bolesti,<\/strong> poput raka debelog crijeva, dijabetesa tipa 2 ili pretilosti. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[6]<\/span><\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-1124x750.jpg\" alt=\"Zob u prehrani\" class=\"wp-image-391833\" style=\"width:843px;height:563px\" title=\"Zob u prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_pripremiti_zob\"><\/span><strong>Kako pripremiti zob?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dostupne su mnoge varijante zobi: gruba (nemljevena), <a href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\"><strong>fina<\/strong> <\/span><\/a>(mljevena) ili <strong>proklijala zob<\/strong>. Mo\u017eete ih prona\u0107i i prera\u0111ene u <a href=\"https:\/\/gymbeam.hr\/instant-zobena-kasa-instant-oats-1000g-gymbeam.html\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\"><strong>instant zobene pahuljice<\/strong><\/span><\/a> ili <strong>zobeno bra\u0161no<\/strong>. Sve navedeno ima bezbroj namjena i prikladno je i za <strong>slatka<\/strong> i za <strong>slana<\/strong> jela.<\/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>Slatka zob<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najpoznatije jelo od zobi svakako su <strong>zobene pahuljice<\/strong>. Kuhate li zobene pahuljice na <strong>mlijeku<\/strong>, <strong>vodi<\/strong> ili napravite <strong>nezasla\u0111enu instant zobenu ka\u0161u<\/strong>, imate izvrsnu osnovu za doru\u010dak ili ve\u0107i me\u0111uobrok. Tako\u0111er mo\u017eete prekinuti tradiciju zobenih pahuljica za doru\u010dak i u\u017eivati \u200b\u200bu njima za <strong>ve\u010deru<\/strong>, primjerice kao hranjiv obrok nakon treninga.<\/li>\n\n\n\n<li>Zob\/instant zobene pahuljice uvijek poja\u010dajte<strong> proteinima<\/strong> (u obliku <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">proteina sirutke<\/span><\/a>, biljnih <a href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">proteina<\/span><\/a>, jogurta, skute itd.) i dodajte <strong>vo\u0107e<\/strong>, po mogu\u0107nosti \u010dak <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">ora\u0161aste plodove<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">sjemenke<\/span> <\/a>ili <a href=\"https:\/\/gymbeam.hr\/maslac\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">maslac od ora\u0161astih plodova<\/span><\/a>. Ako vam treba inspiracija, mo\u017eete probati ovu <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brza-kasa-bogata-proteinima-nakon-treninga\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">instant proteinsku zobenu ka\u0161u.<\/span><\/a><\/li>\n\n\n\n<li>Zob je dobar dodatak <strong>jogurtima<\/strong> s ne\u0161to <strong>vo\u0107a<\/strong> i <strong>ora\u0161astih plodova.<\/strong> A ako \u017eelite promjenu, svje\u017ee vo\u0107e mo\u017eete zamijeniti <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/suseno-voce\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\">liofiliziranim<\/a><\/span>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/proteinska-granola-s-cokoladom-gymbeam.html\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">Granola,<\/span><\/a> koja se proizvodi od zobi, tako\u0111er je pogodna za kombiniranje s <span style=\"color: #ff6600\">jogurtom<\/span> ili <strong>quarkom<\/strong>. Ako vi\u0161e volite doma\u0107u granolu, mo\u017eete napraviti <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskava-granola-s-orasastim-plodovima-i-kvinojom\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">granolu s ora\u0161astim plodovima i kvinojom.<\/span><\/a><\/li>\n\n\n\n<li>Za one koji nemaju vremena ujutro, ali \u017eele pripremiti ukusan potpuni doru\u010dak: mo\u017eete poku\u0161ati <strong>namo\u010diti<\/strong> zobene pahuljice u mlijeku ili jogurtu, ostaviti ih <strong>preko no\u0107i u hladnjaku<\/strong> i samo ih dovr\u0161iti s malo vo\u0107a ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maslaci-od-orasastih-plodova-hr\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\">maslaca od ora\u0161astih plodova<\/a> ujutro. Probajte, primjerice, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-prekonocna-zob-s-kokosom-i-cokoladom\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\">kokos-kakao<\/a> <a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-prekonocna-zob-s-kokosom-i-cokoladom\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\">zobene pahuljice<\/a><\/span> ili <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-prekonocne-zobene-pahuljice-s-pudingom-i-hrskavom-cokoladom\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">zobene pahuljice s pudingom i \u010dokoladnom koricom.<\/span><\/a><\/li>\n\n\n\n<li>\u017delite li djelovanje zobi podi\u0107i na jo\u0161 vi\u0161u razinu, pripremite <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-fermentirana-overnight-zobena-kasa-s-orasastim-plodovima-i-vocem\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">fermentirane zobene pahuljice<\/span><\/a>. Zob preliti <strong>bijelim kiselim napitkom<\/strong> (kefir mlijekom, acidofilnim mlijekom, mla\u0107enicom itd.) i ostaviti da odstoji <strong>8-12 sati na sobnoj temperaturi<\/strong>. Vlakna u zobi slu\u017ee kao hrana za mikroorganizme u kiselim pi\u0107ima. Tijekom fermentacije se razmno\u017eavaju, a rezultat je hranjiva hrana koja podr\u017eava <strong>zdravu crijevnu mikrobiotu<\/strong>. Osim toga, fermentirane zobene pahuljice <strong>bolje su probavljive<\/strong> i bolje se <strong>iskori\u0161tavaju<\/strong> nutrijenti u njima.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete koristiti zob ili instant zobene pahuljice za izradu <strong>baze<\/strong> za kola\u010d. Poku\u0161ajte, na primjer, <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-visokoproteinska-smrznuta-torta-s-njeznom-kremom-od-kokosa\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">Tortu s kokosovom kremom<\/span><\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kokosova-torta-bez-pecenja-s-dozom-proteina\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">nepe\u010denu tortu s kokosom<\/span><\/a> .<\/li>\n\n\n\n<li>Zob je pogodna i kao dio <strong>tijesta<\/strong> za razne kola\u010de, pala\u010dinke i fritule. Svakako \u0107e vam se svidjeti ove <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-palacinke-od-zobenih-pahuljica-s-bananom\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">pala\u010dinke od banane<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-plocice-od-kikiriki-maslaca-i-dzema-od-jagoda\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600\">plo\u0161ke kikirikija<\/span><\/a> ili <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-plocice-od-kikiriki-maslaca-i-dzema-od-jagoda\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\">vo\u0107ni crumble<\/a><\/span>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-1124x750.jpg\" alt=\"Slatki recepti od zobi\" class=\"wp-image-391848\" style=\"width:843px;height:563px\" title=\"Slatki recepti od zobi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ukusna zob<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete izmiksati zob (ili koristiti finu zob) i koristiti je za <strong>zgu\u0161njavanje juha i umaka.<\/strong><\/li>\n\n\n\n<li>Dodavanjem zobi u tijesto pri <strong>pe\u010denju kruha<\/strong> pove\u0107avate njegovu hranjivu vrijednost.<\/li>\n\n\n\n<li><strong>Zobene pahuljice <\/strong>izvrsnog su okusa i kao slano jelo. Samo dodajte malo <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener noreferrer\">svje\u017eeg sira<\/a>, za\u010dinskog bilja i povr\u0107a. Mo\u017eete tako\u0111er poku\u0161ati otopiti naribani sir u kuhanim zobenim pahuljicama i na vrh dodati tvrdo kuhano ili pe\u010deno jaje uz povr\u0107e i za\u010dinsko bilje. I za slatke i za slane opcije, mogu\u0107nosti su beskrajne.<\/li>\n\n\n\n<li>Zob mo\u017eete dodati i primjerice u <strong>slane muffine, polpete<\/strong> ili <strong>hamburgere.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span><strong>\u0160to biste trebali zapamtiti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zob je definitivno jedna od <strong>najhranjivijih \u017eitarica<\/strong>. Ne samo da je bogata <strong>vitaminima<\/strong> i <strong>mineralima<\/strong>, ve\u0107 sadr\u017ei i pristojnu koli\u010dinu <strong>visokokvalitetnih proteina<\/strong> i <strong>masti<\/strong>. Visok sadr\u017eaj <strong>vlakana<\/strong> u zobi poma\u017ee u prilagodbi sastava crijevne mikrobiote, kontroli razine kolesterola ili \u0161e\u0107era u krvi. Svi koji \u017eele<strong> smr\u0161aviti<\/strong> trebali bi zob uvrstiti u prehranu zbog pobolj\u0161anja osje\u0107aja <strong>sitosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se \u010dlanak svidio, nemojte ga zadr\u017eavati za sebe i podijelite ga 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\/zobena-kasa\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOats\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\/kase\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPorridge\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>Zob je jedna od najhranjivijih \u017eitarica. Poti\u010de zdravu probavu, poma\u017ee kod mr\u0161avljenja i tako\u0111er mo\u017ee utjecati na razinu kolesterola. U ovom \u010dlanku opisat \u0107emo vam ostale zdravstvene prednosti i kako jednostavno pripremiti zob.<\/p>\n","protected":false},"author":156,"featured_media":391885,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7352,7244,7622,7467],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-394831","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-ugljikohidrati-hr","10":"tag-zdravlje-hr","11":"tag-zobene-pahuljice","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>Zob: koje hranjive tvari sadr\u017ei i za\u0161to je uklju\u010diti u svoju prehranu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koje su prehrambene prednosti zobi? 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