{"id":396726,"date":"2022-10-11T15:29:24","date_gmt":"2022-10-11T13:29:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=396726"},"modified":"2024-04-25T12:49:34","modified_gmt":"2024-04-25T10:49:34","slug":"top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/","title":{"rendered":"TOP prednosti povr\u0107a koje \u0107e promijeniti na\u010din na koji gledate na hranu"},"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\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/#1_Rajcice\" title=\"1. Raj\u010dice\">1. Raj\u010dice<\/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\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/#2_Slatka_paprika\" title=\"2. Slatka paprika\">2. Slatka paprika<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/#3_Spinat\" title=\"3. \u0160pinat\">3. \u0160pinat<\/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\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/#4_Mrkve\" title=\"4. Mrkve\">4. Mrkve<\/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\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/#5_Cvjetaca\" title=\"5. Cvjeta\u010da\">5. Cvjeta\u010da<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/#6_Tikvice\" title=\"6. Tikvice\">6. Tikvice<\/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\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/#7_Zelena_salata\" title=\"7. Zelena salata\">7. Zelena salata<\/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\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/#8_Cikla\" title=\"8. Cikla\">8. Cikla<\/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\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/#9_Krastavac\" title=\"9. Krastavac\">9. Krastavac<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/#10_Patlidzan\" title=\"10. Patlid\u017ean\">10. Patlid\u017ean<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/#Mozete_li_zamijeniti_svjeze_povrce_smrznutim\" title=\"Mo\u017eete li zamijeniti svje\u017ee povr\u0107e smrznutim?\">Mo\u017eete li zamijeniti svje\u017ee povr\u0107e smrznutim?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti??\">\u0160to valja zapamtiti??<\/a><\/li><\/ul><\/nav><\/div>\n<p>\u0160to stavljate na tanjur kada mu \u017eelite dodati malo <strong>boje, okusa i vitamina?<\/strong> Odgovor je, jasno, povr\u0107e. Postoji toliko mnogo opcija i varijacija boja koje mo\u017eete izabrati. Povr\u0107e je odli\u010dan izvor svih vrsta <strong>vitamina, minerala i bioaktivnih spojeva<\/strong> koji su zaslu\u017eni za njegovu \u0161arenilo. Crvena i naran\u010dasta sadr\u017ee karotenoide, iza zelene boje li\u0161\u0107a stoji klorofil, a, primjerice, ljubi\u010dastu boju uzrokuju flavonoidi. U dana\u0161njem \u010dlanku saznat \u0107ete kako vam pojedine vrste povr\u0107a mogu pomo\u0107i u pobolj\u0161anju zdravlja.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Povr\u0107e ne odlikuje samo visok sadr\u017eaj <strong>mikronutrijenata,<\/strong> ve\u0107 je i dobar izvor&nbsp;<strong>vlakana.<\/strong> Imaju visok udio <strong>vode&nbsp;<\/strong>i<strong>&nbsp;nisku energetsku vrijednost.<\/strong> <strong>Mogu i prili\u010dno dobro zasititi<\/strong>, \u0161to poma\u017ee u odr\u017eavanju dnevnog energetskog unosa pod kontrolom, a istovremeno mogu pove\u0107ati unos teku\u0107ine. Preporu\u010deni dnevni unos povr\u0107a je&nbsp;<strong>400 g<\/strong>, \u0161to si mo\u017eete predstaviti otprilike kao 1 ve\u0107u raj\u010dicu, 1 mrkvu i \u2153 krastavca. To je koli\u010dina koju lako mo\u017eete dodati u svoju prehranu, a uz to \u0107ete dobiti i oko 350 ml vode.<\/p>\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_Rajcice\"><\/span>1. Raj\u010dice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Raj\u010dice dolaze iz Ju\u017ene Amerike i popularne su posebno zbog svog slatkog okusa i svestrane upotrebe u kuhinji.<strong> Iako <\/strong>s botani\u010dkog gledi\u0161ta<strong> spadaju u vo\u0107e, <\/strong>percipiraju se i koriste kao povr\u0107e. Tako\u0111er nalikuju povr\u0107u<strong> s&nbsp;niskom koli\u010dinom energije&nbsp;i&nbsp;visokim udjelom vode.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Dobar su izvor&nbsp;<strong>vitamina C, folne kiseline, kalija i magnezija. Kalij,<\/strong> naprimjer, utje\u010de na aktivnost mi\u0161i\u0107a i regulira krvni tlak, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>magnezij<\/strong><\/a> je neophodan za pravilan rad \u017eiv\u010danog sustava. <span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Bioaktivni spoj tipi\u010dan za raj\u010dice je <strong>likopen.<\/strong> To je njihov glavni karotenoid koji ima <strong>antioksidativno djelovanje<\/strong> (bori se protiv slobodnih radikala koji poti\u010du razvoj raka i drugih bolesti). Prema studijama, mogao bi utjecati na smanjenje rizika od<strong> raka prostate<\/strong> i <strong>sni\u017eavanje krvnog tlaka<\/strong>. Najbolji izvori likopena su <strong>proizvodi od raj\u010dice,<\/strong> primjerice pire, ke\u010dap ili sok (u maloj koli\u010dini hrane krije se velika koli\u010dina vo\u0107a). Osim toga, likopen je iskoristiviji kada je termi\u010dki obra\u0111en. Stoga, da biste izvukli jo\u0161 vi\u0161e koristi od raj\u010dica, trebali biste ih pirjati, pe\u0107i ili kuhati. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10,11,18]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kora ovog povr\u0107a bogata je<strong> kvercetinom<\/strong> koji poput likopena ima&nbsp;<strong>antioksidativno<\/strong> i <strong>protuupalno<\/strong> djelovanje. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17,19, 21]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite pove\u0107ati unos ovih antioksidansa, mo\u017eete posegnuti i za dodacima prehrani koji sadr\u017ee ekstrakt <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/likopen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">likopena <\/a>ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kvercetina<\/a>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p>Prosje\u010dni <strong>sadr\u017eaj energije i hranjivih tvari u raj\u010dici (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritivne vrijednosti i voda<\/th><th><\/th><th>Bioaktivni spojevi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetska vrijednost<\/strong><\/td><td>18 kcal<\/td><td><p><strong>Vitamin C<\/strong><\/p><\/td><td>13.7 mg<\/td><\/tr><tr><td><strong>Ugljikohidrati<\/strong><\/td><td>2.69 g<\/td><td><strong>Folna kiselina<\/strong><\/td><td>15 \u03bcg<\/td><\/tr><tr><td><strong>Bjelan\u010devine<\/strong><\/td><td>0.88 g<\/td><td><strong>Magnezij<\/strong><\/td><td>11 mg<\/td><\/tr><tr><td><strong>Masti<\/strong><\/td><td>0.2 g<\/td><td><strong>Kalij<\/strong><\/td><td>237 mg<\/td><\/tr><tr><td><strong>Vlakna<\/strong><\/td><td>1.2 g<\/td><td><strong>Beta karoten<\/strong><\/td><td>449 \u03bcg<\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>94.5 g<\/td><td><p><strong>likopen<\/strong><\/p><\/td><td>2570 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<p>\u010cak i povr\u0107e mo\u017ee sadr\u017eavati neke \u0161tetne tvari. Konkretno za raj\u010dice, govorimo o&nbsp;<strong>tomatinu.<\/strong> To je glikoalkaloid koji se nalazi u&nbsp;<strong>stabljikama&nbsp;<\/strong>i&nbsp;<strong>li\u0161\u0107u&nbsp;<\/strong>raj\u010dice, kao i u&nbsp;<strong>zelenom vo\u0107u.<\/strong> Me\u0111utim, njegovi \u0161tetni u\u010dinci (povra\u0107anje, bolovi u trbuhu, slabost, smetenost) primije\u0107eni su samo kod \u017eivotinja, a \u010dini se da ne utje\u010de na ljude nakon konzumiranja malih koli\u010dina (primjerice, nakon \u0161to su pojeli nekoliko komada zelenih raj\u010dica iz konzerve). Ipak, dobro je to imati na umu i izbjegavati, primjerice, ve\u0107u koli\u010dinu zelenog vo\u0107a. <span class=\"tadv-color\" style=\"color: #ff6600;\">[26]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti s raj\u010dicama<\/h3>\n\n\n\n<p>Raj\u010dice imaju beskona\u010dnu upotrebu u kuhinji. Mo\u017eete isprobati jedan od sljede\u0107ih recepata:<\/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><p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-salata-od-tjestenine-s-preljevom-od-indijskih-orascica\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Salata od tjestenine s dressingom od indijskih ora\u0161\u010di\u0107a<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-mekana-talijanska-focaccia-s-rajcicama-i-maslinama\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pahuljasta talijanska focaccia s raj\u010dicama i maslinama<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-muffini-od-jaja-sa-svjezim-sirom-sunkom-i-rajcicama-za-dorucak\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Muffini od jaja za doru\u010dak sa svje\u017eim sirom, \u0161unkom i raj\u010dicama<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zapecena-tjestenina-s-umakom-od-rajcice-i-sirom\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Zape\u010dena tjestenina s umakom od raj\u010dice i sirom<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-lazanje-od-piletine-i-ricotte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Lazanje s piletinom i ricottom<\/a><\/strong><\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg\" alt=\"Hranjive tvari u raj\u010dici\" class=\"wp-image-387547\" style=\"width:843px;height:562px\" title=\"Hranjive tvari u raj\u010dici\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Slatka_paprika\"><\/span>2. Slatka paprika<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Slatka paprika potje\u010de iz Srednje i Ju\u017ene Amerike, a svatko mo\u017ee birati izme\u0111u razli\u010ditih vrsta. Bilo da posegnete za <strong>crvenom, \u017eutom, naran\u010dastom,&nbsp;zelenom&nbsp;ili&nbsp;bijelom,<\/strong> svaka \u0107e imati druga\u010diji okus i sadr\u017eavat \u0107e druga\u010diji raspon vitamina i minerala. A oni koji vole&nbsp;<strong>malo za\u010dina<\/strong>&nbsp;mogu odabrati&nbsp;<strong>chilli papri\u010dice<\/strong> koje tako\u0111er imaju svoje zdravstvene prednosti.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Mo\u017eda \u0107ete se iznenaditi kada saznate da je slatka paprika bolji izvor <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vitamina C<\/strong><\/a> od citrusa. Crvena paprika sadr\u017ei <strong>tri do \u010detiri puta vi\u0161e vitamina C u odnosu na limun.<\/strong> 100 g crvene paprike tako sadr\u017ei 140 mg vitamina C (140 % preporu\u010dene dnevne doze vitamina C), dok limun sadr\u017ei 50 mg (50 % preporu\u010dene dnevne doze vitamina C). Dakle, sljede\u0107i put kada po\u017eelite podr\u017eati svoj&nbsp;<strong>imunolo\u0161ki sustav,<\/strong> pobolj\u0161ati <strong>proizvodnju kolagena&nbsp;<\/strong>ili podr\u017eati&nbsp;<strong>apsorpciju \u017eeljeza,<\/strong> odaberite jednu od sorti paprike. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Slatka paprika tako\u0111er je bogata <strong>karotenoidima<\/strong> iz kojih se potom proizvodi vitamin A. Koli\u010dina karotenoida pove\u0107ava se<strong> sazrijevanjem<\/strong>. Najvi\u0161e ih ima u crvenoj paprici (najve\u0107i dio je karotenoid <strong>kapsantin<\/strong> koji je zaslu\u017ean i za njezinu crvenu boju), ne\u0161to manje u naran\u010dastoj i \u017eutoj, a najmanje u zelenoj paprici. Te tvari imaju&nbsp;<strong>antioksidativne u\u010dinke<\/strong> i tako podr\u017eavaju, primjerice, zdravlje <strong>o\u010diju<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8,13]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>S druge strane, karotenoida <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>luteina<\/strong><\/a> nema u crvenoj paprici, ali ga <strong>zelena paprika<\/strong> sadr\u017ei u izobilju. Tako\u0111er je va\u017ean <strong>antioksidans<\/strong> i ispunjava svoju za\u0161titnu ulogu u mre\u017enici oka, gdje \u0161titi od slobodnih radikala koje stvara plavo svjetlo. <span class=\"tadv-color\" style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Paprike su tako\u0111er dobar izvor <strong>kalija, vitamina K<\/strong> potrebnog za zgru\u0161avanje krvi i <strong>vitamina E<\/strong> koji je op\u0107enito jedan od najva\u017enijih&nbsp;<strong>antioksidansa.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[13, 19]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Prosje\u010dna energija i sadr\u017eaj hranjivih tvari u crvenoj paprici (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritivne vrijednosti i voda<\/th><th><\/th><th>Bioaktivni spojevi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetska vrijednost<\/td><td>29 kcal<\/td><td><p><strong>Vitamin C<\/strong><\/p><\/td><td>142 mg<\/td><\/tr><tr><td>Ugljikohidrati<\/td><td>5.45 g<\/td><td><p><strong>Vitamin E<\/strong><\/p><\/td><td>2.9 mg<\/td><\/tr><tr><td>Bjelan\u010devine<\/td><td>0.9 g<\/td><td><strong>Folna kiselina<\/strong><\/td><td>47&nbsp;\u03bcg<\/td><\/tr><tr><td>Masti<\/td><td>0.13 g<\/td><td><strong>Magnezij<\/strong><\/td><td>13 mg<\/td><\/tr><tr><td>Vlakna<\/td><td>1.2 g<\/td><td><strong>Fosfor<\/strong><\/td><td>31 mg<\/td><\/tr><tr><td>Voda<\/td><td>91.9 g<\/td><td><strong>Kalij<\/strong><\/td><td>213 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Beta karoten<\/strong><\/td><td>3165 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<p>Najva\u017eniji sastojak <strong>\u010dili papri\u010dica<\/strong> je <strong>kapsaicin<\/strong>, a ljutina ovisi o njegovoj koli\u010dini. Ljutina je izra\u017eena Scovilleovom ljestvicom \u2013 najlju\u0107a papri\u010dica Dragon&#8217;s Breath ima vrijednost od 2.480.000 SHU, dok poznati Jalape\u00f1o ima 2.500-8.000 SHU.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kapsaicin poma\u017ee&nbsp;<strong>smanjiti apetit,<\/strong> \u0161to mo\u017ee igrati ulogu ako ste na redukcijskoj dijeti. Tako\u0111er podr\u017eava \u0161irenje krvnih \u017eila i tako mo\u017ee sudjelovati u sni\u017eavanju krvnog tlaka. Kapsaicin tako\u0111er ima&nbsp;<strong>protuupalno i antioksidativno djelovanje<\/strong> te poma\u017ee ubrzati metabolizam.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti s paprikom<\/h3>\n\n\n\n<p>Kako dodati vi\u0161e paprike u prehranu? Mo\u017eete isprobati jedan od sljede\u0107ih recepata:<\/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><p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-azijska-piletina-s-kvinojom\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Piletina na azijski na\u010din s kvinojom<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hladna-gazpacho-juha-od-svjezeg-povrca\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Hladna Gazpacho juha od svje\u017eeg povr\u0107a<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganske-tortilje-s-kvinojom-i-povrcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Veganske tortilje s kvinojom i povr\u0107em<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a aria-label=\"(opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecene-paprike-s-parmezanom\/\" href=\"\/blog?p=184936\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pe\u010dene paprike s parmezanom<\/a><\/strong><\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg\" alt=\"Hranjive tvari u paprici\" class=\"wp-image-387563\" style=\"width:843px;height:562px\" title=\"Hranjive tvari u paprici\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Spinat\"><\/span>3. \u0160pinat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Kada bismo morali odabrati najpopularnije <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\">povr\u0107e<\/a>, to bi vjerojatno bio \u0161pinat. Mo\u017eda se sje\u0107ate koliko su veliki mi\u0161i\u0107i narasli mornaru Popaju nakon \u0161to je pojeo jednu konzervu \u0161pinata. Popaj je pomogao u \u0161irenju dezinformacija da \u0161pinat ima<strong> deset puta vi\u0161e \u017eeljeza <\/strong>u usporedbi s drugim vrstama povr\u0107a. \u017deljezo osigurava prijenos kisika u tijelu i ima va\u017enu ulogu u na\u0161em imunitetu.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Podatak o njegovom visokom udjelu u \u0161pinatu nastao je 1870-ih, ali na\u017ealost <strong>gre\u0161kom \u2013 pomicanjem decimalne to\u010dke<\/strong>. \u0160pinat zapravo ima usporedivu koli\u010dinu \u017eeljeza s drugim povr\u0107em, a tako\u0111er sadr\u017ei veliku koli\u010dinu <strong>oksalata<\/strong>, koji smanjuju njegovu apsorpciju. Otprilike samo 5 % sadr\u017eanog \u017eeljeza se apsorbira. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8,18]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ovo lisnato povr\u0107e dobar je 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> foline kiseline<\/strong><\/a> koja igra vrlo va\u017enu ulogu u razvoju \u017eiv\u010danog sustava i u procesu diobe stanica. O dovoljnom unosu folne kiseline posebno trebaju voditi ra\u010duna \u017eene koje planiraju trudno\u0107u. \u0160pinat je tako\u0111er bogat&nbsp;<strong>vitaminom C, kalijem, kalcijem <\/strong>ili <strong>karotenoidima<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16, 19]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Prosje\u010dna energetska vrijednost i sadr\u017eaj nutrijenata u \u0161pinatu (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritivne vrijednosti i voda<\/th><th><\/th><th>Bioaktivni spojevi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetska vrijednost<\/strong><\/td><td>24 kcal<\/td><td><p><strong>Vitamin C<\/strong><\/p><\/td><td>26.5 mg<\/td><\/tr><tr><td><strong>Ugljikohidrati<\/strong><\/td><td>1.04 g<\/td><td><strong>Folna kiselina<\/strong><\/td><td>116 \u03bcg<\/td><\/tr><tr><td><strong>Bjelan\u010devine<\/strong><\/td><td>2.9 g<\/td><td><strong>Kalcij<\/strong><\/td><td>68 mg<\/td><\/tr><tr><td><strong>Masti<\/strong><\/td><td>0.6 g<\/td><td><strong>Magnezij<\/strong><\/td><td>92.9 mg<\/td><\/tr><tr><td><strong>Vlakna<\/strong><\/td><td>1.6 g<\/td><td><strong>Kalij<\/strong><\/td><td>582 mg<\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>92.5 g<\/td><td><strong>\u017deljezo<\/strong><\/td><td>1.26 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Beta karoten<\/strong><\/td><td>3400 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti sa \u0161pinatom<\/h3>\n\n\n\n<p>Htjeli biste redovito jesti vi\u0161e \u0161pinata, ali ne znate kako? Evo malo inspiracije:<\/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><p><strong style=\"font-size: revert; text-align: inherit;\"><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slani-vafli-od-spinata-s-dimljenim-lososom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Slani vafli sa \u0161pinatom i dimljenim lososom<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slane-palacinke-sa-spinatom-punjene-rikotom-i-lososom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Slane pala\u010dinke od \u0161pinata punjene ricottom i lososom<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slane-palacinke-od-mrkve-i-spinata\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Slane pala\u010dinke od mrkve i \u0161pinata<\/a><\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6322,5250,42352,28396,28760,29401,7974,61396,28763,40864,28393 35419 \" ><\/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=\"4_Mrkve\"><\/span>4. Mrkve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovo povr\u0107e dolazi iz Ju\u017ene Azije i popularno je uglavnom zbog svog slatkog okusa. Tako\u0111er, budu\u0107i da ima ve\u0107i udio \u0161e\u0107era od ve\u0107ine drugog povr\u0107a, \u010desto se koristi za izradu kola\u010da od mrkve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Od malena su vam roditelji govorili da ako \u017eelite imati <strong>zdrave o\u010di,<\/strong> trebate jesti puno mrkve. I bili su u pravu, jer zahvaljuju\u0107i visokom udjelu<strong> karotenoida,<\/strong> to\u010dnije<strong> beta-karotena,<\/strong> mrkva pozitivno utje\u010de na kvalitetu vida. <strong>Vitamin A<\/strong> se proizvodi iz&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)\">beta-karotena<\/a>&nbsp;koji podr\u017eava&nbsp;<strong>zdravlje o\u010diju<\/strong>&nbsp;i poma\u017ee<strong>&nbsp;prilagodbi vida za gledanje u mraku.<\/strong> Tako\u0111er utje\u010de na funkciju imunolo\u0161kog sustava, rast, razvoj stanica itd. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1,6,8]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Mrkva je tako\u0111er dobar izvor topivog vlakna<strong> pektina.<\/strong> Ova vrsta vlakana, osim \u0161to podr\u017eava pravilnu funkciju probavnog trakta, tako\u0111er poma\u017ee u smanjenju razine kolesterola i \u0161e\u0107era u krvi te &#8220;hrani&#8221; korisne bakterije u va\u0161im crijevima. Osim vlaknima i beta-karotenom, bogate su i <strong>kalijem,&nbsp;vitaminom K i vitaminom B6.<\/strong> Vitamin B6 ima klju\u010dnu ulogu u metabolizmu stanica. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8, 19]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Prosje\u010dni sadr\u017eaj energije i hranjivih tvari u mrkvi (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritivne vrijednosti i voda<\/th><th><\/th><th>Bioaktivni spojevi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetska vrijednost<\/strong><\/td><td><p><strong>42 kcal<\/strong><\/p><\/td><td><strong>Beta karoten<\/strong><\/td><td>9938 \u03bcg<\/td><\/tr><tr><td><strong>Ugljikohidrati<\/strong><\/td><td><p><strong>7.2 g<\/strong><\/p><\/td><td><strong>Kalij<\/strong><\/td><td>280 mg<\/td><\/tr><tr><td><strong>Bjelan\u010devine<\/strong><\/td><td>0.94 g<\/td><td><p><strong>Vitamin B6<\/strong><\/p><\/td><td>0.15 mg<\/td><\/tr><tr><td><strong>Masti<\/strong><\/td><td>0.35 g<\/td><td><strong>Folna kiselina<\/strong><\/td><td>37 \u03bcg<\/td><\/tr><tr><td><strong>Vlakna<\/strong><\/td><td>3.1 g<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>87.7 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti s mrkvom<\/h3>\n\n\n\n<p>Pirjana mrkva s gra\u0161kom nije jedini &#8220;recept&#8221; na koji se trebate oslanjati. Poku\u0161ajte malo eksperimentirati:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-peceni-vegetarijanski-krumpirici-s-umakom-od-svjezeg-sira\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pe\u010deni \u010dips od povr\u0107a s umakom od svje\u017eeg sira<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-krem-juha-od-lece\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Krem juha od le\u0107e<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pahuljasti-kolac-od-mrkve-s-orasima-i-kremom-od-vanilije\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pahuljasti kola\u010d od mrkve s orasima i kremom od vanilije<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pad-thai-rezanci-s-tempehom-i-svjezim-povrcem\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pad Thai rezanci s tempehom i svje\u017eim povr\u0107em<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-lagana-salata-od-lece-s-pecenom-mrkvom-avokadom-i-feta-sirom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Lagana salata od le\u0107e s pe\u010denom mrkvom, avokadom i feta sirom<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kruh-od-mrkve-sa-sjemenkama-bundeve\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kruh od mrkve sa sjemenkama bundeve<\/a><\/strong><\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg\" alt=\"Hranjive tvari u mrkvi\" class=\"wp-image-387686\" style=\"width:843px;height:562px\" title=\"Hranjive tvari u mrkvi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Cvjetaca\"><\/span>5. Cvjeta\u010da<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Jeste li znali da cvjetovi cvjeta\u010de ostaju bijeli jer ih tijekom rasta od sunca prekrivaju listovi koji sprje\u010davaju stvaranje klorofila? Unato\u010d ovom malom &#8220;manjku&#8221;, ovo povr\u0107e je bogato <strong>vlaknima, vitaminom C, vitaminom K, folnom kiselinom, magnezijem, fosforom, kalijem i kalcijem<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Vezano uz cvjeta\u010du i druge krsta\u0161ice (brokula, kupus, kelj, korabica itd.), mo\u017eda ste ve\u0107 \u010duli za&nbsp;<strong>glukozinolate<\/strong> koji spadaju u tzv.&nbsp;<strong>goitrogene.<\/strong> To su tvari koje se &#8220;natje\u010du&#8221; s jodom u proizvodnji <strong>hormona \u0161titnja\u010de.<\/strong> U \u0161titnja\u010di se ti goitrogeni ve\u017eu umjesto joda, \u0161to mo\u017ee smanjiti proizvodnju hormona. Me\u0111utim, ne morate se brinuti da \u0107e vam dodavanje cvjeta\u010de u prehranu uzrokovati probleme. Prema studijama, \u010dini se da rizik mo\u017ee biti posebno prisutan kod osoba s nedostatkom joda u prehrani i s pretjeranom konzumacijom hrane koja sadr\u017ei glukozinolate. Dakle, ako ne jedete samo cvjeta\u010du i krsta\u0161ice, bit \u0107ete dobro. Koli\u010dina ovih tvari tako\u0111er se smanjuje <strong>toplinskom obradom<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ni\u0161ta nije crno-bijelo. Glukozinolati tako\u0111er pokazuju odre\u0111ene pozitivne u\u010dinke na zdravlje. Imaju <strong>antioksidativne u\u010dinke<\/strong>, a studije pokazuju mogu\u0107i u\u010dinak na smanjenje rizika od<strong> raka debelog crijeva i plu\u0107a<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Prosje\u010dan sadr\u017eaj energije i hranjivih tvari u cvjeta\u010di (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritivne vrijednosti i voda<\/th><th><\/th><th>Bioaktivni spojevi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetska vrijednost<\/td><td>26 kcal<\/td><td><strong>Kalcij<\/strong><\/td><td>25 mg<\/td><\/tr><tr><td>Ugljikohidrati<\/td><td>2.97 g<\/td><td><strong>Magnezij<\/strong><\/td><td>14 mg<\/td><\/tr><tr><td>Bjelan\u010devine<\/td><td>1.9 g<\/td><td><strong>Fosfor<\/strong><\/td><td>44 mg<\/td><\/tr><tr><td>Masti<\/td><td>0.28 g<\/td><td><strong>Kalij<\/strong><\/td><td>299 mg<\/td><\/tr><tr><td>Vlakna<\/td><td>2 g<\/td><td><strong>Vitamin C<\/strong><\/td><td>48 mg<\/td><\/tr><tr><td>Voda<\/td><td>92.1 g<\/td><td><strong>Folna kiselina<\/strong><\/td><td>57 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><p><strong>Vitamin K<\/strong><\/p><\/td><td>15.5 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti s cvjeta\u010dom<\/h3>\n\n\n\n<p>Kako pripremiti cvjeta\u010du ako vam ju je dosadno samo kuhati ili dodavati u juhe? Evo nekoliko ideja:<\/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><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-ustipci-od-cvjetace-i-brokule\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pala\u010dinke od cvjeta\u010de i brokule<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecena-cvjetaca-u-slatkom-cili-umaku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pe\u010dena cvjeta\u010da u slatkom \u010dili umaku<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tjestenina-s-alfredo-umakom-od-cvjetace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tjestenina s Alfredo umakom od cvjeta\u010de<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-riza-od-cvjetace-s-jajima-i-povrcem\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ri\u017ea od cvjeta\u010de s jajima i povr\u0107em<\/a><\/strong><\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg\" alt=\"Hranjive tvari u cvjeta\u010di\" class=\"wp-image-387595\" style=\"width:843px;height:562px\" title=\"Hranjive tvari u cvjeta\u010di\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Tikvice\"><\/span>6. Tikvice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Varijante bundeva, koje uklju\u010duju <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tikvica-hr\/\">tikvice<\/a>, dolaze iz Amerike, ali je ova sorta uzgojena u Italiji. Ima vrlo <strong>nizak energetski sadr\u017eaj,<\/strong> a njezina vrijednost nije samo u visokom sadr\u017eaju hranjivih tvari, ve\u0107 i zbog svestrane upotrebe u kuhinji.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Tikvice su bogate<strong>&nbsp;karotenoidima,&nbsp;vitaminom C, kalijem, kalcijem&nbsp;i&nbsp;vitaminom&nbsp;K<\/strong>.&nbsp;Zahvaljuju\u0107i visokom&nbsp;udjelu&nbsp;<strong>vode<\/strong>&nbsp;i&nbsp;<strong>vlakana<\/strong>, mogu pobolj\u0161ati probavu. <span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Vrlo je va\u017ean sadr\u017eaj tzv. <strong>kukurbitacina<\/strong>. Ove tvari ne samo da daju tipi\u010dan okus tikvicama, ve\u0107 imaju i <strong>antioksidativno i citotoksi\u010dno djelovanje<\/strong> \u2013 sudjeluju u uni\u0161tavanju o\u0161te\u0107enih stanica koje mogu dovesti do razvoja raka. <span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Prosje\u010dan sadr\u017eaj energije i hranjivih tvari u tikvicama (100 g):<\/strong><\/p><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritivne vrijednosti i voda<\/th><th><\/th><th>Bioaktivni spojevi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetska vrijednost<\/strong><\/td><td>13 kcal<\/td><td><strong>Kalcij<\/strong><\/td><td>23 mg<\/td><\/tr><tr><td><strong>Ugljikohidrati<\/strong><\/td><td>1.8 g<\/td><td><strong>Fosfor<\/strong><\/td><td>27 mg<\/td><\/tr><tr><td><strong>Bjelan\u010devine<\/strong><\/td><td>0.8 g<\/td><td><strong>Kalij<\/strong><\/td><td>201 mg<\/td><\/tr><tr><td><strong>Masti<\/strong><\/td><td>0.1 g<\/td><td><strong>Vitamin C<\/strong><\/td><td>12.8 mg<\/td><\/tr><tr><td><strong>Vlakna<\/strong><\/td><td>1 g<\/td><td><strong>Beta karoten<\/strong><\/td><td>205 \u03bcg<\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>95.8 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Tikvice mo\u017eete pripremiti na vi\u0161e na\u010dina:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zobenoj ka\u0161i mo\u017eete dodati naribane tikvice koje \u0107e dati volumen i zanimljivu teksturu.<\/li>\n\n\n\n<li>Ako \u017eelite smanjiti energetsku vrijednost svog obroka, kao alternativu tjestenini mo\u017eete koristiti naribane sirove tikvice.<\/li>\n\n\n\n<li>Dodajte tikvice u pala\u010dinke, polpete ili slane kola\u010de (quiche i sl.)<\/li>\n\n\n\n<li>Njime mo\u017eete u\u010diniti razne kola\u010de, muffine ili pudinge laganijima.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti s tikvicama<\/h3>\n\n\n\n<p>Tikvice su toliko neutralnog okusa da ih mo\u017eete neprimjetno uklopiti u gotovo svakom jelu. Naprimjer, isprobajte ne\u0161to od sljede\u0107eg:<\/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><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecene-tikvice-s-kvinojom-i-sirom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zape\u010dene tikvice s kvinojom i sirom<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-skotske-palacinke-od-tikvica-sa-svjezim-biljem\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pala\u010dinke od tikvica sa svje\u017eim za\u010dinskim biljem<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-mekani-brownie-od-tikvice-s-cokoladom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mekani brownieji od tikvica s \u010dokoladom<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-palacinke-od-povrca-s-kvinojom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pala\u010dinke od povr\u0107a s kvinojom<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slana-pita-od-tikvice-s-visokim-udjelom-proteina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Slani kola\u010d od tikvica s visokim udjelom proteina<\/a><\/strong><\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg\" alt=\"Hranjive tvari u tikvicama\" class=\"wp-image-387613\" style=\"width:843px;height:562px\" title=\"Hranjive tvari u tikvicama\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Zelena_salata\"><\/span>7. Zelena salata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zelena salata je popularno niskokalori\u010dno lisnato povr\u0107e. Tipi\u010dan okus daju joj kiseline koje sadr\u017ei, naprimjer limunska kiselina ili tvari poput<strong> laktucina ili laktopikrina. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sadr\u017ei veliku koli\u010dinu&nbsp;<strong>vitamina K<\/strong> koji je neophodan za pravilno zgru\u0161avanje krvi i pravilnu mineralizaciju kostiju. Tako\u0111er je izvor&nbsp;<strong>vitamina C,&nbsp;vitamina B skupine, folne kiseline, karotenoida, kalija&nbsp;i&nbsp;magnezija.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[4, 25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pazite kako <strong>prera\u0111ujete i \u010duvate<\/strong> zelenu salatu. \u0160to ju svje\u017eiju stavite na tanjur, to bolje jer se brzo kvari i gubi hranjive tvari. \u010cuvajte ju u hladnjaku najvi\u0161e dva dana, najbolje zamotanu u vla\u017enu krpu.<\/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>Prosje\u010dni sadr\u017eaj energije i hranjivih tvari u zelenoj salati (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritivne vrijednosti i voda<\/th><th><\/th><th>Bioaktivni spojevi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetska vrijednost<\/td><td>16 kcal<\/td><td><strong>Vitamin K<\/strong><\/td><td>102 \u03bcg<\/td><\/tr><tr><td>Ugljikohidrati<\/td><td>1.4 g<\/td><td><strong>Vitamin C<\/strong><\/td><td>4.6 mg<\/td><\/tr><tr><td>Bjelan\u010devine<\/td><td>1.3 g<\/td><td><strong>Folna kiselina<\/strong><\/td><td>59 \u03bcg<\/td><\/tr><tr><td>Masti<\/td><td>0.2 g<\/td><td><strong>Magnezij<\/strong><\/td><td>13.7 mg<\/td><\/tr><tr><td>Vlakna<\/td><td>1.4 g<\/td><td><strong>Kalij<\/strong><\/td><td>253 mg<\/td><\/tr><tr><td>Voda<\/td><td>94.7 g<\/td><td><strong>Beta karoten<\/strong><\/td><td>5230 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti sa zelenom salatom<\/h3>\n\n\n\n<p>Zdjela salate s dresingom kao prilog glavnom jelu ne mora biti jedini na\u010din pripreme. U\u010dinite ju posebnom na druge na\u010dine:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-meksicki-tacosi-s-tofuom-i-povrcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Meksi\u010dki tacosi s tofuom i povr\u0107em<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-riblji-tacosi-puni-uravnotezenih-okusa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Riblji tacosi puni uravnote\u017eenih okusa<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/3-zdrava-recepta-za-smoothie-cokolada-jabuka-i-cikla-spinat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Brza salata s tunjevinom, indijskim ora\u0161\u010di\u0107ima i umakom bez kalorija<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"712\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg\" alt=\"Hranjive tvari u zelenoj salati\" class=\"wp-image-387628\" style=\"width:843px;height:534px\" title=\"Hranjive tvari u zelenoj salati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1536x973.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-2048x1297.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Cikla\"><\/span>8. Cikla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cikla, u narodu zvana blitva, trebala bi se puno \u010de\u0161\u0107e pojavljivati u va\u0161oj prehrani nego \u0161to je to slu\u010daj. Sadr\u017ei veliku koli\u010dinu hranjivih tvari i, prema studijama, ima odre\u0111ene specifi\u010dne zdravstvene prednosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozitivni u\u010dinci na <strong>kardiovaskularni sustav<\/strong>, poput sni\u017eavanja&nbsp;<strong>krvnog tlaka<\/strong>&nbsp;i smanjenja rizika od&nbsp;<strong>ateroskleroze,<\/strong> uvelike se pripisuju cikli i soku od cikle. Pijenje <strong>soka od <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/cikla-hr\/\" class=\"ek-link\"><strong>cikle<\/strong> <\/a>tako\u0111er mo\u017ee pobolj\u0161ati va\u0161u <strong>fizi\u010dku izvedbu<\/strong>. Sve spomenute pozitivne strane odnose se na sadr\u017eaj <strong>nitrata<\/strong> koji se pretvaraju u <strong>du\u0161ikov oksid.<\/strong> Uzrokuje <strong>\u0161irenje<\/strong> krvnih \u017eila (vazodilataciju) i pozitivno utje\u010de na kvalitetu stijenke krvnih \u017eila. Zahvaljuju\u0107i ovom mehanizmu, tako\u0111er mo\u017ee pobolj\u0161ati sportsku izvedbu, jer mi\u0161i\u0107i imaju vi\u0161e kisika i drugih hranjivih tvari za njihov optimalan rad. <span style=\"color: #ff6600\" class=\"tadv-color\">[2,3,14, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cikla je tako\u0111er izvor minerala, uglavnom <strong>kalcija, fosfora, kalija, magnezija i \u017eeljeza<\/strong>. Tako\u0111er sadr\u017ei obilje <strong>vitamina C, folne kiseline ili karotenoida.<\/strong> Ovo povr\u0107e svakako je superhrana koju bi vrijedilo ponovno otkriti.<\/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>Prosje\u010dan sadr\u017eaj energije i hranjivih tvari u cikli (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritivne vrijednosti i voda<\/th><th><\/th><th>Bioaktivni spojevi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetska vrijednost<\/td><td>41 kcal<\/td><td><strong>Kalcij<\/strong><\/td><td>16 mg<\/td><\/tr><tr><td>Ugljikohidrati<\/td><td>6.8 g<\/td><td><strong>Magnezij<\/strong><\/td><td>23 mg<\/td><\/tr><tr><td>Bjelan\u010devine<\/td><td>1.6 g<\/td><td><strong>Fosfor<\/strong><\/td><td>40 mg<\/td><\/tr><tr><td>Masti<\/td><td>0.2 g<\/td><td><strong>Kalij<\/strong><\/td><td>325 mg<\/td><\/tr><tr><td>Vlakna<\/td><td>2.8 g<\/td><td><strong>\u017deljezo<\/strong><\/td><td>0.8 mg<\/td><\/tr><tr><td>Voda<\/td><td>87.6 g<\/td><td><strong>Vitamin C<\/strong><\/td><td>4.9 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Folna kiselina<\/strong><\/td><td>109 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Beta karoten<\/strong><\/td><td>20 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti s ciklom<\/h3>\n\n\n\n<p>Uklju\u010dite ovu sjajnu namirnicu \u010de\u0161\u0107e u svoju prehranu. Bilo da je slatka ili slana, postoji mnogo na\u010dina za njezinu pripremu:<\/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><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-umak-od-cikle-sa-svjezim-sirom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Namaz od cikle i skute<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-humus-sa-slanutkom-i-ciklom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Humus od slanutka i cikle<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-browniji-od-cikle-s-glazurom-od-kremastog-sira\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Brownieji od cikle s glazurom od skute<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/3-zdrava-recepta-za-smoothie-cokolada-jabuka-i-cikla-spinat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">3 recepta za fitness smoothie<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg\" alt=\"Hranjive tvari u cikli\" class=\"wp-image-387643\" style=\"width:843px;height:562px\" title=\"Hranjive tvari u cikli\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Krastavac\"><\/span>9. Krastavac<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao i raj\u010dica, krastavac je tako\u0111er vo\u0107e. No svojom energetskom vrijedno\u0161\u0107u nimalo ne podsje\u0107a na vo\u0107e. Ima ni\u017eu koli\u010dinu kalorija \u010dak i u usporedbi s ve\u0107inom povr\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i <strong>visokom udjelu vode (96 %),<\/strong> idealno je povr\u0107e koje mo\u017ee pridonijeti dovoljnom dnevnom<strong> unosu teku\u0107ine.<\/strong> Do 20 % ukupne koli\u010dine teku\u0107ine dolazi iz va\u0161ih obroka. Hrana bogata vodom lako mo\u017ee jo\u0161 vi\u0161e pove\u0107ati taj broj. Najvi\u0161e vitamina, minerala i vlakana nalazi se u <strong>kori<\/strong> pa ako je mogu\u0107e &#8211; krastavce jedite <strong>neoguljene.<\/strong> Ipak, uvijek ih prije toga temeljito operite kako biste se rije\u0161ili potencijalno \u0161tetnih tvari i mikroorganizama koji se mogu nalaziti na povr\u0161ini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Visok udio <strong>vode<\/strong>, kao i udio <strong><a href=\"https:\/\/gymbeam.hr\/vlakna\" class=\"ek-link\">vlakana <\/a><\/strong>te vrlo<strong> niska energetska vrijednost <\/strong>velika su pomo\u0107 u redukcijskim dijetama. Krastavci su dobar izvor <strong>vitamina C, folne kiseline, kalija <\/strong>i<strong> kalcija.<\/strong>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Prosje\u010dna energija i sadr\u017eaj hranjivih tvari u krastavcu (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritivne vrijednosti i voda<\/th><th><\/th><th>Bioaktivni spojevi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetska vrijednost<\/strong><\/td><td>17 kcal<\/td><td><strong>Kalcij<\/strong><\/td><td>16 mg<\/td><\/tr><tr><td><strong>Ugljikohidrati<\/strong><\/td><td>3.1 g<\/td><td><strong>Kalij<\/strong><\/td><td>147 mg<\/td><\/tr><tr><td><strong>Bjelan\u010devine<\/strong><\/td><td>0.65 g<\/td><td><strong>Vitamin C<\/strong><\/td><td>13.7 mg<\/td><\/tr><tr><td><strong>Masti<\/strong><\/td><td>0.1 g<\/td><td><strong>Folna kiselina<\/strong><\/td><td>7 \u03bcg<\/td><\/tr><tr><td><strong>Vlakna<\/strong><\/td><td>0.5 g<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>95.2 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepti s krastavcima<\/h3>\n\n\n\n<p>Ne morate biti osu\u0111eni na to da do kraja \u017eivota jedete samo dosadne koluti\u0107e krastavaca ili salatu od krastavaca. Tako\u0111er se mogu koristiti na mnoge druge na\u010dine:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tuna-wrap-s-namazom-od-avokada-i-povrcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Wrap od tune s umakom od avokada i povr\u0107em<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hladna-gazpacho-juha-od-svjezeg-povrca\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Hladna gazpacho juha od svje\u017eeg povr\u0107a<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-grcka-salata-s-tjesteninom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Gr\u010dka salata od povr\u0107a s tjesteninom<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brze-proljetne-rolice-s-povrcem-i-kozicama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Brze proljetne rolice od povr\u0107a sa \u0161kampima<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"747\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg\" alt=\"Hranjive tvari u krastavcu\" class=\"wp-image-387661\" style=\"width:843px;height:560px\" title=\"Hranjive tvari u krastavcu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Patlidzan\"><\/span>10. Patlid\u017ean<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Patlid\u017ean dolazi s Balkana, a osim tipi\u010dne ljubi\u010daste boje, mo\u017eete prona\u0107i i njegovu crnu, zelenu pa \u010dak i crvenu verziju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njegovu tipi\u010dnu<strong> ljubi\u010dastu boj<\/strong>u uzrokuju <strong>flavonoidi,<\/strong> posebice tzv. <strong>delfinidin.<\/strong> <strong>Delfinidin<\/strong> je, uz klorogensku kiselinu, jedna od glavnih tvari koja stoji iza njegovih pozitivnih u\u010dinaka. Zahvaljuju\u0107i njima ovo povr\u0107e utje\u010de na kvalitetu <strong>zida krvnih \u017eila.<\/strong> <strong>Djeluje i antihipertenzivno<\/strong> (utje\u010de na sni\u017eavanje krvnog tlaka), a utje\u010de i na razinu <strong>kolesterola<\/strong> u krvi. Istra\u017eivanja tako\u0111er prate njegov u\u010dinak na sni\u017eavanje \u0161e\u0107era u krvi i op\u0107enito pozitivan u\u010dinak na komponente tzv. <strong>metaboli\u010dkog sindroma<\/strong> (dijabetes tipa 2, pretilost, povi\u0161ena razina lipida u krvi, visoki krvni tlak). <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Patlid\u017ean je tako\u0111er dobar izvor<strong>&nbsp;kalcija,&nbsp;fosfora,&nbsp;magnezija i kalija.<\/strong> Ipak, poku\u0161ajte ga jesti <strong>neoguljenog.<\/strong> Uklanjanjem kore izgubili biste veliku koli\u010dinu navedenih nutrijenata. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nikad&nbsp;<strong>ne jedite ovo povr\u0107e sirovo.<\/strong> Sadr\u017ei <strong>alkaloide<\/strong>, poput solanina, koji mogu uzrokovati probavne probleme. No, ne treba se bojati termi\u010dki obra\u0111enog patlid\u017eana jer se <strong>tim postupkom uni\u0161tavaju<\/strong> alkaloidi. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Energetski i nutritivni sadr\u017eaj patlid\u017eana (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutritivne vrijednosti i voda<\/th><th><\/th><th>Bioaktivni spojevi<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetska vrijednost<\/td><td>23 kcal<\/td><td><strong>Kalcij<\/strong><\/td><td>9 mg<\/td><\/tr><tr><td>Ugljikohidrati<\/td><td>2.9 g<\/td><td><strong>Magnezij<\/strong><\/td><td>14 mg<\/td><\/tr><tr><td>Bjelan\u010devine<\/td><td>0.98 g<\/td><td><strong>Kalij<\/strong><\/td><td>229 mg<\/td><\/tr><tr><td>Masti<\/td><td>0.18 g<\/td><td><\/td><td><\/td><\/tr><tr><td>Vlakna<\/td><td>3 g<\/td><td><\/td><td><\/td><\/tr><tr><td>Voda<\/td><td>92.3 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kako koristiti patlid\u017ean u kuhinji?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nare\u017eite ga na plo\u0161ke i zapecite s namirnicama po \u017eelji.<\/li>\n\n\n\n<li>Prepolovite ga po du\u017eini, napunite npr. mljevenim mesom ili drugom hranom po \u017eelji i ispecite.<\/li>\n\n\n\n<li>Koristite ga kao prilog od pirjanog ili pe\u010denog povr\u0107a.<\/li>\n\n\n\n<li>Dobar je i kao dio zape\u010dene tjestenine ili lazanja.<\/li>\n\n\n\n<li>Dodajte ga varivu od povr\u0107a , umaku za tjesteninu ili ri\u017eotu.<\/li>\n\n\n\n<li>Pretvorite ga u umak ili namaz.<\/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=\"Mozete_li_zamijeniti_svjeze_povrce_smrznutim\"><\/span>Mo\u017eete li zamijeniti svje\u017ee povr\u0107e smrznutim?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svje\u017ee povr\u0107e nije uvijek lako dostupno ili jednostavno nemate vremena za njegovu pripremu. U tom slu\u010daju najlak\u0161e je <strong>smrznuto<\/strong> povr\u0107e izvaditi iz zamrziva\u010da. I to je u redu, jer smrznuto povr\u0107e <strong>nije ni\u017ee kvalitete od svje\u017eeg.<\/strong> Ne morate se brinuti da \u0107ete smrzavanjem izgubiti ve\u0107inu vitamina. Naprotiv, smrznuto povr\u0107e ga zadr\u017eava u relativno velikim koli\u010dinama jer se zamrzavanje doga\u0111a u fazi kada je povr\u0107e najzrelije i ima najve\u0107i sadr\u017eaj hranjivih tvari. Vi\u0161e o ovoj temi mo\u017eete saznati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-svjeze-voce-i-povrce-zdravije-od-smrznutog-ili-konzerviranog\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Je li svje\u017ee vo\u0107e i povr\u0107e zdravije od smrznutog ili konzerviranog?<\/strong><\/a><\/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_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti??<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Povr\u0107e bi svakako trebalo biti dio svake zdrave prehrane. Sadr\u017ee bezbroj hranjivih tvari koje imaju brojne <strong>zdravstvene prednosti.<\/strong> To je mje\u0161avina tvari s pozitivnim djelovanjem na va\u0161 imunitet, kardiovaskularni sustav, vid, ko\u017eu, probavu, fizi\u010dku izvedbu i mnoge druge. Kako biste izvukli maksimum iz povr\u0107a, konzumirajte preporu\u010denih&nbsp;<strong>400 g&nbsp;<\/strong>dnevno i idealno&nbsp;<strong>izmjenjujte<\/strong>&nbsp;vrste povr\u0107a kako bi va\u0161 izbor bio&nbsp;\u0161to<strong> raznolikiji.<\/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 i ne\u0161to ste iz njega nau\u010dili, slobodno ga podijelite s prijateljima kako bi i oni saznali koje su TOP prednosti povr\u0107a za njihovo zdravlje.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Povr\u0107e je izuzetno va\u017eno zbog vitamina i raznih esencijalnih nutrijenata koje sadr\u017ei. U dana\u0161njem \u010dlanku saznat \u0107ete kako pojedine vrste povr\u0107a mogu pomo\u0107i u pobolj\u0161anju zdravlja.<\/p>\n","protected":false},"author":156,"featured_media":387515,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6872,7646,7562,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-396726","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-minerali-hr","9":"tag-povrce-hr","10":"tag-vitamini-hr","11":"tag-zdravlje-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>TOP prednosti povr\u0107a koje \u0107e promijeniti na\u010din na koji gledate na hranu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Povr\u0107e je izuzetno va\u017eno i ne smije se zanemariti. 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