{"id":396865,"date":"2022-10-24T14:01:29","date_gmt":"2022-10-24T12:01:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=396865"},"modified":"2022-10-24T14:01:30","modified_gmt":"2022-10-24T12:01:30","slug":"ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano\/","title":{"rendered":"Ovseni kosmi\u010di: Katere hranilne snovi vsebujejo in zakaj jih vklju\u010diti v svojo prehrano"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano\/#Po_cem_ovseni_kosmici_izstopajo\" title=\"Po \u010dem ovseni kosmi\u010di izstopajo?\">Po \u010dem ovseni kosmi\u010di izstopajo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano\/#Koliko_beljakovin_vsebujejo_ovseni_kosmici\" title=\"Koliko beljakovin vsebujejo ovseni kosmi\u010di?\">Koliko beljakovin vsebujejo ovseni kosmi\u010di?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano\/#Kaj_pa_vsebnost_mascob_v_ovsenih_kosmicih\" title=\"Kaj pa vsebnost ma\u0161\u010dob v ovsenih kosmi\u010dih?\">Kaj pa vsebnost ma\u0161\u010dob v ovsenih kosmi\u010dih?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano\/#Koliko_ogljikovih_hidratov_in_prehranskih_vlaknin_vsebujejo_ovseni_kosmici\" title=\"Koliko ogljikovih hidratov in prehranskih vlaknin vsebujejo ovseni kosmi\u010di?\">Koliko ogljikovih hidratov in prehranskih vlaknin vsebujejo ovseni kosmi\u010di?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano\/#Katere_vitamine_in_minerale_vsebujejo_ovseni_kosmici\" title=\"Katere vitamine in minerale vsebujejo ovseni kosmi\u010di?\">Katere vitamine in minerale vsebujejo ovseni kosmi\u010di?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano\/#Kaksna_je_energijska_vrednost_in_vsebnost_hranil_v_ovsenih_kosmicih\" title=\"Kak\u0161na je energijska vrednost in vsebnost hranil v ovsenih kosmi\u010dih?\">Kak\u0161na je energijska vrednost in vsebnost hranil v ovsenih kosmi\u010dih?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano\/#Zakaj_jesti_ovsene_kosmice\" title=\"Zakaj jesti ovsene kosmi\u010de?\">Zakaj jesti ovsene kosmi\u010de?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano\/#Kako_pripraviti_ovsene_kosmice\" title=\"Kako pripraviti ovsene kosmi\u010de?\">Kako pripraviti ovsene kosmi\u010de?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Marsikdo si ne predstavlja dneva brez <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsenih kosmi\u010dev<\/a>. Je brez\u010dasno in prehransko bogato \u017eivilo, ki je pre\u017eivelo \u017ee vse mo\u017ene modne diete in je \u0161e vedno temelj prehrane tistih, ki se trudijo prehranjevati zdravo. Kaj vsebujejo ovseni kosmi\u010di in kak\u0161ne so njihove prednosti? To boste izvedeli v dana\u0161njem \u010dlanku.<\/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_cem_ovseni_kosmici_izstopajo\"><\/span><strong>Po \u010dem ovseni kosmi\u010di izstopajo?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na prvi pogled so ovseni kosmi\u010di razmeroma dolgo\u010dasno \u017eivilo. Toda v resnici so eden izmed <strong>najbolj hranljivih \u017eitnih izdelkov<\/strong>. Odlikujejo se predvsem po vsebnosti <strong>beljakovin <\/strong>in <strong>nenasi\u010denih ma\u0161\u010dobnih kislin<\/strong>. Vsebujejo tudi veliko <a href=\"https:\/\/gymbeam.si\/vlaknine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prehranskih vlaknin<\/strong><\/a>, natan\u010dneje <a href=\"https:\/\/gymbeam.si\/beta-glukani-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta-glukanov. <\/strong><\/a>Gre za topno vlaknino, ki ne le blagodejno vpliva na <strong>prebavo<\/strong>, temve\u010d prispeva tudi k vzdr\u017eevanju optimalne ravni holesterola v krvi in uravnavanju porasta sladkorja v krvi po obroku. [6]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstaja ne\u0161teto na\u010dinov, kako ovsene kosmi\u010de vklju\u010diti v prehrano. Zaradi&nbsp;<strong>nevtralnega okusa<\/strong> so primerni tako za&nbsp;<strong>sladke&nbsp;<\/strong>kot tudi za&nbsp;<strong>slane&nbsp;<\/strong>recepte.&nbsp;<strong>Enostavna priprava <\/strong>bo zagotovo v\u0161e\u010d vsem, ki se \u017eelijo prehranjevati zdravo, vendar nimajo veliko \u010dasa za pripravo obrokov.<\/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_beljakovin_vsebujejo_ovseni_kosmici\"><\/span><strong>Koliko beljakovin vsebujejo ovseni kosmi\u010di?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017dita obi\u010dajno vsebujejo povpre\u010dno <strong>10 g beljakovin na 100 g<\/strong>. Ovseni kosmi\u010di imajo pribli\u017eno <strong>14 g beljakovin na 100 g<\/strong>. \u010ce torej a zajtrk pripravite ovseno ka\u0161o iz 50 g ovsenih kosmi\u010dev (vsebnost beljakovin je pribli\u017eno 7 g) in jim dodate 20 g <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkinih beljakovin<\/a> (vsebujejo pribli\u017eno 15 g beljakovin), zlahka zau\u017eijete <strong>22 g beljakovin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsebnost<strong> esencialnih aminokislin<\/strong>, t. j. tistih, ki jih va\u0161e telo ne more proizvesti samo, je <strong>v \u017eitih<\/strong> na splo\u0161no <strong>neuravnote\u017eena. <\/strong>Zato \u017eita ne veljajo za popoln vir beljakovin. Vendar se<strong> ovseni kosmi\u010di<\/strong> odlikujejo po njihovi <strong>kakovosti. <\/strong>V primerjavi z drugimi \u017eiti imajo <strong>bolj\u0161e razmerje esencialnih aminokislin, <\/strong>vsebnost le-teh pa je celo primerljiva s <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnicami<\/a>. [5,8,10,16]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o rastlinskih beljakovinskih virih si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kateri so najbolj\u0161i rastlinski viri beljakovin in zakaj bi jih morali vklju\u010diti v svojo prehrano?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-1124x749.jpg\" alt=\"Gluten v ovsenih kosmi\u010dih\" class=\"wp-image-391805\" width=\"843\" height=\"562\" title=\"Gluten v ovsenih kosmi\u010dih\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ali so ovseni kosmi\u010di brez glutena?<\/strong><\/h3>\n\n\n\n<p>To vpra\u0161anje si zastavljajo vsi, ki iz zdravstvenih ali drugih razlogov sledijo brezglutenski dieti.&nbsp;<strong>Gluten<\/strong>&nbsp;je&nbsp;<strong>beljakovina,<\/strong>&nbsp;sestavljena iz prolaminov in glutelinov. Pri osebi s celiakijo&nbsp;<strong>prolamini<\/strong>&nbsp;(t. j. gliadin v p\u0161enici) spro\u017eijo imunske procese, ki vodijo do <strong>po\u0161kodbe<\/strong>&nbsp;<strong>\u010drevesne sluznice<\/strong>.&nbsp;\u017dita, ki jih je pri brezglutenski dieti treba izlo\u010diti, so&nbsp;<strong>p\u0161enica<\/strong>,&nbsp;<strong>r\u017e<\/strong>&nbsp;in&nbsp;<strong>je\u010dmen.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Oves ni brez glutena<\/strong>.&nbsp;Vendar imajo prolamini ovsa (imenovani&nbsp;<strong>avenini<\/strong>) <strong>&nbsp;druga\u010dno strukturo<\/strong>&nbsp;kot prolamini p\u0161enice, r\u017ei in je\u010dmena.&nbsp;<strong>Ve\u010dini ljudi s celiakijo ti ne povzro\u010dajo te\u017eav<\/strong>, zato jih ni treba izlo\u010diti iz prehrane. Potrebno pa je&nbsp;<strong>spremljati simptome<\/strong>, saj obstajajo tudi izjeme, ki jim tudi oves povzro\u010da bole\u010dine v trebuhu in prebavne te\u017eave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar je te\u017eava v tem, da so ovseni kosmi\u010di pogosto&nbsp;<strong>kontaminirani<\/strong>&nbsp;z&nbsp;<strong>glutenom iz drugih \u017eit<\/strong>&nbsp;(p\u0161enica, r\u017e, je\u010dmen). Ovseni kosmi\u010di se predelujejo skupaj z drugimi \u017eiti na istih proizvodnih linijah, zato lahko pride do stika z glutenom. Zato lahko v sestavi najdete informacijo, da lahko kosmi\u010di vsebujejo <strong>&#8220;sledi glutena&#8221;<\/strong>. V resnici to pomeni, da proizvajalec te informacije navaja kot previdnostni ukrep, saj je mo\u017eno, da \u017eivilo vsebuje gluten iz drugih virov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce na embala\u017ei pi\u0161e, da so kosmi\u010di&nbsp;<strong>&#8220;brez glutena&#8221;<\/strong>, vsebuje \u017eivilo najve\u010d&nbsp;<strong>20 mg glutena na 1 kg \u017eivila<\/strong>. Oznaka&nbsp;<strong>&#8220;zelo nizka vsebnost glutena&#8221;<\/strong>&nbsp;pomeni, da je v 1 kg \u017eivila manj kot&nbsp;<strong>100 mg<\/strong>&nbsp;glutena.&nbsp;Toleranca na gluten je med bolniki s celiakijo razli\u010dna, zato mora vsak paziti na koli\u010dino, ki je zanj \u0161e sprejemljiva.&nbsp;[11]<\/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=\"Kaj_pa_vsebnost_mascob_v_ovsenih_kosmicih\"><\/span><strong>Kaj pa vsebnost ma\u0161\u010dob v ovsenih kosmi\u010dih?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovseni kosmi\u010di imajo vi\u0161jo vsebnost ma\u0161\u010dob kot druga \u017eita. Vsebujejo&nbsp;<strong>5-10 g ma\u0161\u010dob<\/strong>&nbsp;na 100 g.&nbsp;Do <strong>80 %<\/strong> vsebnosti ma\u0161\u010dob predstavljajo <strong>nenasi\u010dene ma\u0161\u010dobne kisline<\/strong>. Skoraj 40 % je <strong>oleinska kislina<\/strong> in nadaljnjih 40 % <strong>linolna kislina<\/strong>, ki jo uvr\u0161\u010damo med <strong>omega-6<\/strong> ma\u0161\u010dobne kisline. Celotna ma\u0161\u010dobna sestava ovsenih kosmi\u010dev je koristna, zlasti z vidika zdravja srca in o\u017eilja.&nbsp;[7,9]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa je vi\u0161ja vsebnost ma\u0161\u010dob odgovorna tudi za hitrej\u0161o kvarljivost ovsenih kosmi\u010dev, zato morate biti pozorni na pravilno shranjevanje.<\/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 shranjevati ovsene kosmi\u010de?<\/strong><\/h3>\n\n\n\n<p>Ovsene kosmi\u010de hranite <strong>v zaprti posodi<\/strong> na <strong>hladnem<\/strong> in <strong>temnem<\/strong> mestu. Prepri\u010dajte se, da niso mokri in da v posodo ne pride ve\u010d zraka, kot je potrebno. Ob pravilnem shranjevanju zdr\u017eijo do enega leta. \u010ce pa kosmi\u010di spremenijo videz, vonj ali vanje vdrejo molji ali drugi \u0161kodljivci, jih je bolje zavre\u010di in kupiti nove.&nbsp;[12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na embala\u017ei lahko najdete<strong>&nbsp;datum minimalne trajnosti<\/strong>. Vendar potek roka uporabnosti \u0161e ne pomeni, da je treba \u017eivilo zavre\u010di. Ovseni kosmi\u010di so lahko u\u017eitni in varni tudi po tem datumu, \u010de so dobro shranjeni. \u010ce ne opazite nobenih sprememb, se vam jih ni treba bati uporabiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o shranjevanju \u017eivil si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-shranjevati-zivila-da-cim-dlje-ostanejo-sveza\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako pravilno shranjevati \u017eivila, da \u010dim dlje ostanejo sve\u017ea<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/13-169-1124x749.jpg\" alt=\"Shranjevanje ovsenih kosmi\u010dev\" class=\"wp-image-391790\" width=\"843\" height=\"562\" title=\"Shranjevanje ovsenih kosmi\u010dev\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_ogljikovih_hidratov_in_prehranskih_vlaknin_vsebujejo_ovseni_kosmici\"><\/span><strong>Koliko ogljikovih hidratov in prehranskih vlaknin vsebujejo ovseni kosmi\u010di?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V 100 g ovsenih kosmi\u010dev je pribli\u017eno <strong>60 g sestavljenih ogljikovih hidratov (polisaharidov)<\/strong>. Zaradi po\u010dasne absorpcije v kri zagotavljajo <strong>dalj\u0161i ob\u010dutek sitosti<\/strong> in <strong>po\u010dasnej\u0161i nastop lakote.<\/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>so zna\u010dilni za oves. Gre za <strong>topno vlaknino<\/strong>, ki jo uvr\u0161\u010damo med tako imenovane <strong>prebiotike<\/strong>. Prebioti\u010dne vlaknine slu\u017eijo kot hrana za <strong>koristne \u010drevesne bakterije<\/strong>.&nbsp;Poleg tega polisaharidi skupaj z beta-glukani pomagajo ohranjati <strong>stabilno raven sladkorja v krvi<\/strong> in se tako uspe\u0161no borijo proti <strong>\u017eelji po sladkem<\/strong>.&nbsp;[6]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovseni kosmi\u010di vsebujejo do&nbsp;<strong>11 g vlaknin<\/strong>&nbsp;na 100 g.&nbsp;<strong>Priporo\u010deni dnevni vnos vlaknin je 30 g.&nbsp;<\/strong>V 50-gramski porciji ovsenih kosmi\u010dev dobite <strong>18 % priporo\u010denega dnevnega vnosa vlaknin<\/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=\"Katere_vitamine_in_minerale_vsebujejo_ovseni_kosmici\"><\/span><strong>Katere vitamine in minerale vsebujejo ovseni kosmi\u010di?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V 100 g ovsenih kosmi\u010dev dobite pribli\u017eno 16 % priporo\u010denega dnevnega vnosa <a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>folne kisline<\/strong><\/a> (imenovane tudi vitamin B9). Ta je nujna za pravilno rast in razvoj telesa, zato morajo nose\u010dnice skrbeti za zadosten vnos. Bogati so tudi z nekaterimi drugimi vitamini skupine B, kot je <strong>vitamin B1 (tiamin)<\/strong>, ki pozitivno vpliva na delovanje \u017eiv\u010dnega sistema in srca. Kosmi\u010di vsebujejo tudi <a href=\"https:\/\/gymbeam.si\/vitamin-e-60-kap-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamin E<\/strong><\/a>, ki deluje antioksidativno. [13]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>100 g ovsenih kosmi\u010dev vsebuje pribli\u017eno dvakratno koli\u010dino priporo\u010denega dnevnega odmerka <strong>mangana<\/strong>, ki je pomemben za zdravje kosti. So tudi vir <a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalija<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magnezija <\/strong><\/a>in <a href=\"https:\/\/gymbeam.si\/zelezo-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017eeleza<\/strong><\/a>. Kalij in magnezij sodelujeta pri pravilnem delovanju<strong> mi\u0161ic<\/strong> in <strong>\u017eiv\u010dnega sistema<\/strong>. \u017delezo skrbi za <strong>prenos kisika<\/strong>, sodeluje pri delovanju <strong>imunskega sistema<\/strong> in je pomembno tudi za podporo <strong>kognitivnih funkcij<\/strong>, kot sta koncentracija in spomin. Ovseni kosmi\u010di so tako lahko odli\u010den prigrizek med zahtevnim delovnim dnem. [1,13]<\/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=\"Kaksna_je_energijska_vrednost_in_vsebnost_hranil_v_ovsenih_kosmicih\"><\/span><strong>Kak\u0161na je energijska vrednost in vsebnost hranil v ovsenih kosmi\u010dih?<\/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\">Energijska vrednost (kcal\/kJ)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/th><th class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/th><th class=\"has-text-align-center\" data-align=\"center\">Nenasi\u010dene ma\u0161\u010dobne kisline<\/th><th class=\"has-text-align-center\" data-align=\"center\">Prehranske vlaknine<\/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>Tiamin (vitamin B1)<\/th><th>Folna kislina<\/th><th>\u017delezo<\/th><th>Magnezij<\/th><th>Fosfor<\/th><th>Kalij<\/th><th>Mangan<\/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>* Priporo\u010deni dnevni vnos [6]<\/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=\"Zakaj_jesti_ovsene_kosmice\"><\/span><strong>Zakaj jesti ovsene kosmi\u010de?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Zaradi vsebnosti polisaharidov in vlaknin&nbsp;<strong>imajo<\/strong> <strong>ovseni kosmi\u010di sposobnost, da mo\u010dno nasitijo.&nbsp;Polisaharidi<\/strong>&nbsp;nasitijo bolj in za dlje \u010dasa kot enostavni ogljikovi hidrati (sladkorji), saj se <strong>prebavljajo bolj po\u010dasi<\/strong>&nbsp;in <strong>dlje \u010dasa ostanejo v prebavilih<\/strong>.&nbsp;<strong>Topne vlaknine<\/strong>&nbsp;v ovsenih kosmi\u010dih (beta-glukani in druge vrste vlaknin) prav tako nase&nbsp;<strong>ve\u017eejo vodo<\/strong>, kar <strong>pove\u010da njihovo prostornino <\/strong>in pospe\u0161i nastanek ob\u010dutka sitosti.&nbsp;[6]<\/li><li>Zaradi tega so ovseni kosmi\u010di<strong>&nbsp;idealno \u017eivilo za huj\u0161anje<\/strong>. Pomagajo <strong>nasititi<\/strong> in <strong>pregnati lakoto<\/strong>, zaradi \u010desar boste verjetno pojedli manj in la\u017eje shuj\u0161ali.<\/li><li>Polisaharidi in vlaknine zagotavljajo tudi <strong>nizek glikemi\u010dni indeks<\/strong> ovsenih kosmi\u010dev. To pomeni, da se po njihovem zau\u017eitju <strong>raven krvnega sladkorja (glikemija) po\u010dasi zvi\u0161uje<\/strong>. Majhna nihanja ravni sladkorja v krvi so vsekakor za\u017eelena, saj pomagajo nadzorovati <strong>\u017eeljo po sladkem<\/strong>. Hkrati ni toliko nihanja v zaznani energiji.&nbsp;[6]<\/li><li>Na glikemi\u010dni indeks pa vplivata tudi toplotna obdelava \u017eivila ali <strong>kombiniranje z drugimi hranili<\/strong>. \u010ce ovsu dodamo <strong>beljakovine<\/strong>, <strong>ma\u0161\u010dobe<\/strong> in drug vir <strong>vlaknin<\/strong>, se glikemi\u010dni indeks ovsenih kosmi\u010dev \u0161e zni\u017ea.&nbsp;<strong>Ovseni kosmi\u010di z vodo <\/strong>bodo<strong> hitreje <\/strong>dvignili glikemijo (bodo imeli vi\u0161ji glikemi\u010dni indeks) kot, na primer, kosmi\u010di z <strong>jogurtom <\/strong>in <strong>sadjem.<\/strong> &nbsp;[14]<\/li><li>V prebavnem traktu dobijo beta-glukani<strong>&nbsp;(topne vlaknine)&nbsp;konsistenco<\/strong>&nbsp;<strong>gela.<\/strong>&nbsp;Zaradi tega lahko ve\u017eejo \u017eol\u010dne kisline, ki so del procesa&nbsp;<strong>absorpcije holesterola<\/strong>, in pove\u010dajo njihovo izlo\u010danje. Kosmi\u010di lahko slu\u017eijo kot&nbsp;<strong>preventiva<\/strong>&nbsp;za povi\u0161ano raven holesterola. Njihovo redno vklju\u010devanje v prehrano lahko pomaga, \u010de je raven <strong>holesterola \u017ee visoka<\/strong>. V tem primeru je potrebno dnevno zau\u017eiti vsaj&nbsp;<strong>3 g beta-glukanov<\/strong>. 100 g ovsenih kosmi\u010dev vsebuje&nbsp;<strong>3-8 g&nbsp;<\/strong>beta-glukanov.&nbsp;[2,3,4]<\/li><li>Vlaknine v ovsenih kosmi\u010dih slu\u017eijo kot <strong>prebiotik<\/strong>.&nbsp;&#8220;Hranijo&#8221; \u010drevesne bakterije in tako pomagajo pri njihovem razmno\u017eevanju ter s tem pripomorejo k bolj\u0161i sestavi&nbsp;<strong>\u010drevesne mikrobiote<\/strong>. Zato tudi izbolj\u0161ujejo prebavo in <strong>prepre\u010dujejo zaprtje<\/strong>.<strong>&nbsp;Zdrava \u010drevesna mikrobiota<\/strong> pa je tudi dobra&nbsp;<strong>preventiva za \u0161tevilne bolezni<\/strong>, kot so rak debelega \u010drevesa, sladkorna bolezen tipa 2 ali debelost.&nbsp;[6]<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-1124x750.jpg\" alt=\"Ovseni kosmi\u010di v prehrani\" class=\"wp-image-391833\" width=\"843\" height=\"563\" title=\"Ovseni kosmi\u010di v 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_pripraviti_ovsene_kosmice\"><\/span><strong>Kako pripraviti ovsene kosmi\u010de?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na volj je veliko razli\u010dic ovsenih kosmi\u010dev: grobi (nemleti), <a href=\"https:\/\/gymbeam.si\/fini-ovseni-kosmici-brez-glutena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fini<\/strong><\/a> (mleti) ali <strong>kaljeni kosmi\u010di<\/strong>. Najdete jih tudi predelane v <a href=\"https:\/\/gymbeam.si\/instant-ovsena-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>instant ovsene kosmi\u010de <\/strong><\/a>ali <strong>ovseno moko<\/strong>. Vse zgoraj na\u0161teto ima neskon\u010dno veliko mo\u017enosti uporabe in je primerno tako za <strong>sladke<\/strong> kot tudi za <strong>slane<\/strong> jedi.<\/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>Sladki ovseni kosmi\u010di<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Najbolj znana jed iz ovsenih kosmi\u010dev je zagotovo <strong>ovsena ka\u0161a<\/strong>. Ne glede na to, ali jih <strong>skuhate z mlekom<\/strong>, jih <strong>prelijete z vro\u010do<\/strong> <strong>vodo<\/strong> ali pripravite <strong>nesladkano instant ovseno ka\u0161o<\/strong>, imate odli\u010dno osnovo za zajtrk ali ve\u010dji prigrizek. Prav tako lahko prekinete tradicijo ovsenih kosmi\u010dev za zajtrk in jih u\u017eivate za <strong>ve\u010derjo<\/strong>, na primer kot hranljiv obrok po vadbi.<\/li><li>Ovsene kosmi\u010de\/instant ovsene kosmi\u010de vedno dopolnite z <strong>beljakovinami<\/strong> (v obliki <a href=\"https:\/\/gymbeam.https:\/\/gymbeam.si\/sirotkin-whey-protein\/whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkinih beljakovin<\/a>, rastlinskih <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovin<\/a>, jogurta, skute, itd.) in dodajte <strong>sadje<\/strong>, po mo\u017enosti celo <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dke, semena<\/a> ali <a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslo iz ore\u0161\u010dkov<\/a>. \u010ce potrebujete navdih, lahko poskusite to <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hitra-beljakovinska-kasa-po-vadbi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">instant beljakovinsko ovseno ka\u0161o<\/a>.<\/li><li>Ovseni kosmi\u010di so dober dodatek <strong>jogurtom<\/strong> z nekaj ko\u0161\u010dki <strong>sadja i<\/strong>n <strong>ore\u0161\u010dki<\/strong>. \u010ce si \u017eelite spremembe, lahko sve\u017ee sadje zamenjate z <a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">liofiliziranim<\/a>.<\/li><li><a href=\"https:\/\/gymbeam.si\/granola\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Granola<\/a>, ki je narejena iz ovsenih kosmi\u010dev, je primerna tudi za kombiniranje z <a href=\"https:\/\/gymbeam.si\/beljakovinska-granola-s-cokolado-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jogurtom <\/a><strong>ali skuto<\/strong>.<strong> \u010ce imate raje doma\u010do granolo<\/strong>, si lahko pripravite <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hrustljava-granola-z-orescki-in-kvinojo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granolo z ore\u0161\u010dki in kvinojo<\/a>.<\/li><li>Za tiste, ki zjutraj nimate \u010dasa, a \u017eelite pripraviti okusen polnovreden zajtrk: Ovsene kosmi\u010de lahko <strong>namo\u010dite<\/strong> v mleko ali jogurt, jih pustite <strong>\u010dez no\u010d v hladilniku,<\/strong> zjutraj pa jih samo po okusu za\u010dinite s sadjem ali maslom iz ore\u0161\u010dkov. Poskusite, na primer, <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovseni-kosmici-s-kokosom-in-cokolado\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosovo-kakavovo ovseno ka\u0161o<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-nocna-ovsena-kasa-s-pudingom-in-cokoladno-skorjo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovseno ka\u0161o s pudingom in \u010dokoladno skorjo<\/a>.<\/li><li>\u010ce \u017eelite u\u010dinke ovsenih kosmi\u010dev dvigniti na \u0161e vi\u0161jo raven, si pripravite <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cez-noc-fermentirani-ovseni-kosmici-z-orescki-in-sadjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fermentirane ovsene kosmi\u010de<\/a>. Kosmi\u010de prelijte z<strong> belim kislim napitkom <\/strong>(kefir, acidofilno mleko, pinjenec, itd.) in pustite stati <strong>8-12 ur pri sobni temperaturi<\/strong>. Vlaknine v njih slu\u017eijo kot hrana mikroorganizmom v kislih napitkih. Med fermentacijo se mno\u017eijo in rezultat je hrana, polna hranil, ki podpira <strong>zdravo \u010drevesno mikrobioto<\/strong>. Poleg tega so fermentirani ovseni kosmi\u010di <strong>bolje prebavljivi<\/strong>, hranilne snovi v njih pa bolje <strong>izkori\u0161\u010dene<\/strong>.<\/li><li>Ovsene kosmi\u010de ali instantne ovsene kosmi\u010de lahko uporabite tudi za <strong>osnovo<\/strong> za torto. Poskusite, na primer,  <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinska-ledena-torta-s-kokosovo-kremo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">torto s kokosovo kremo<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kokosova-torta-brez-pecenja-z-visokim-odmerkom-beljakovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosovo torto brez peke<\/a>.<\/li><li>Ovseni kosmi\u010di so primerni tudi kot sestavina <strong>testa<\/strong> za razli\u010dna peciva, pala\u010dinke in ocvrtke. Zagotovo vam bodo v\u0161e\u010d te <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsene-bananine-palacinke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bananine pala\u010dinke<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-arasidove-ploscice-z-jagodno-marmelado\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idove rezine<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-arasidove-ploscice-z-jagodno-marmelado\/\" class=\"ek-link\">sadni crumble<\/a>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-1124x750.jpg\" alt=\"Recepti s sladkimi ovsenimi kosmi\u010di\" class=\"wp-image-391848\" width=\"843\" height=\"563\" title=\"Recepti s sladkimi ovsenimi kosmi\u010di\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Slani ovseni kosmi\u010di<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Kosmi\u010de lahko zmiksate (ali izberete fine ovsene kosmi\u010de) in z njimi <strong>zgostite juhe in omake<\/strong>.<\/li><li>Z dodajanjem ovsenih kosmi\u010dev v testo <strong>pri peki kruha<\/strong> pove\u010date njegovo hranilno vrednost.<\/li><li><strong>Ovsena ka\u0161a j<\/strong>e odli\u010dnega okusa tudi kot slana jed. Dodajte le malo kaj\u017earske skute, zeli\u0161\u010d in zelenjave. V kuhane ovsene kosmi\u010de lahko vme\u0161ate nariban sir in na vrh poleg zelenjave in zeli\u0161\u010d dodate trdo kuhano ali ocvrto jajce. Tako sladkih kot tudi slanih mo\u017enosti je neskon\u010dno.<\/li><li>Kosmi\u010de lahko dodate tudi&nbsp;<strong>slanim muffinom,&nbsp;polpetom&nbsp;<\/strong>ali<strong>&nbsp;burgerjem<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_velja_zapomniti\"><\/span><strong>Kaj si velja zapomniti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovseni kosmi\u010di so zagotovo <strong>eno najbolj hranljivih \u017eit<\/strong>.&nbsp;Ne le da so bogati z <strong>vitamini <\/strong>in <strong>minerali<\/strong>, ampak vsebujejo tudi primerno koli\u010dino <strong>visokokakovostnih beljakovin<\/strong> in <strong>ma\u0161\u010dob<\/strong>.&nbsp;Njihova visoka vsebnost <strong>vlaknin<\/strong> pomaga pri uravnavanju sestave \u010drevesne mikrobiote, uravnavanju ravni holesterola ali krvnega sladkorja.&nbsp;Ker so zelo <strong>nasitni<\/strong>, bi jih morali vklju\u010diti v prehrano vsi, ki se trudijo <strong>shuj\u0161ati.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil \u010dlanek v\u0161e\u010d, ga ne zadr\u017eujte zase in ga raz\u0161irite tako, da ga delite s prijatelji.<\/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\/oats\" 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.com\/porridge\" 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>Ovseni kosmi\u010di so eno najbolj hranljivih \u017eit. Podpirajo zdravo prebavo, pomagajo pri huj\u0161anju in lahko vplivajo tudi na raven holesterola. V tem \u010dlanku vam bomo predstavili tudi druge koristi za zdravje in kako enostavno pripraviti ovseno ka\u0161o.<\/p>\n","protected":false},"author":156,"featured_media":391895,"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":[122],"tags":[7251,7474,7359,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-396865","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-ogljikovi-hidrati","9":"tag-ovseni-kosmici","10":"tag-prehrana-sl","11":"tag-zdravje","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>Ovseni kosmi\u010di: Katere hranilne snovi vsebujejo in zakaj jih vklju\u010diti v svojo prehrano - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kak\u0161ne so prehranske prednosti ovsenih kosmi\u010dev? Pripravite jih v sladki ali slani razli\u010dici in obogatite svojo prehrano s prehranskimi vlakninami, olaj\u0161ajte huj\u0161anje in izbolj\u0161ajte svoje zdravje.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ovseni kosmi\u010di: Katere hranilne snovi vsebujejo in zakaj jih vklju\u010diti v svojo prehrano - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kak\u0161ne so prehranske prednosti ovsenih kosmi\u010dev? 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