{"id":399921,"date":"2022-11-02T15:22:21","date_gmt":"2022-11-02T14:22:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=399921"},"modified":"2024-06-17T16:08:38","modified_gmt":"2024-06-17T14:08:38","slug":"kako-nadomestiti-navadne-psenicne-testenine","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-nadomestiti-navadne-psenicne-testenine\/","title":{"rendered":"Kako nadomestiti navadne p\u0161eni\u010dne testenine?"},"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\/kako-nadomestiti-navadne-psenicne-testenine\/#Kaj_so_testenine_in_kaksna_je_razlika_med_navadnimi_in_polnozrnatimi_testeninami\" title=\"Kaj so testenine in kak\u0161na je razlika med navadnimi in polnozrnatimi testeninami?&nbsp;\">Kaj so testenine in kak\u0161na je razlika med navadnimi in polnozrnatimi testeninami?&nbsp;<\/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\/kako-nadomestiti-navadne-psenicne-testenine\/#Katere_so_alternative_navadnim_psenicnim_testeninam\" title=\"Katere so alternative navadnim p\u0161eni\u010dnim testeninam?\">Katere so alternative navadnim p\u0161eni\u010dnim testeninam?<\/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\/kako-nadomestiti-navadne-psenicne-testenine\/#1_Polnozrnate_testenine\" title=\"1. &nbsp;Polnozrnate testenine\">1. &nbsp;Polnozrnate testenine<\/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\/kako-nadomestiti-navadne-psenicne-testenine\/#2_Brezglutenske_alternative\" title=\"2. Brezglutenske alternative\">2. Brezglutenske alternative<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kako-nadomestiti-navadne-psenicne-testenine\/#3_Testenine_iz_strocnic\" title=\"3. Testenine iz stro\u010dnic\">3. Testenine iz stro\u010dnic<\/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\/kako-nadomestiti-navadne-psenicne-testenine\/#4_Konjak_testenine_rezanci\" title=\"4. Konjak testenine (rezanci)\">4. Konjak testenine (rezanci)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kako-nadomestiti-navadne-psenicne-testenine\/#Kako_skuhati_testenine\" title=\"Kako skuhati testenine?\">Kako skuhati testenine?<\/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\/kako-nadomestiti-navadne-psenicne-testenine\/#Koliko_kalorij_in_kaksno_hranilno_vrednost_imajo_razlicne_vrste_testenin\" title=\"Koliko kalorij in kak\u0161no hranilno vrednost imajo razli\u010dne vrste testenin?\">Koliko kalorij in kak\u0161no hranilno vrednost imajo razli\u010dne vrste testenin?<\/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\/kako-nadomestiti-navadne-psenicne-testenine\/#Kaj_si_morate_zapomniti\" title=\"Kaj si morate zapomniti?\">Kaj si morate zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ni\u010d ni la\u017ejega, kot da v lonec vsuje\u0161 <a href=\"https:\/\/gymbeam.si\/testenine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">testenine<\/a>, po\u010daka\u0161 deset minut, da se skuhajo, in nato izbere\u0161 enega od milijon na\u010dinov, kako jih pripraviti. Morda so testenine ravno zato tako priljubljena priloga. Vendar pa je tu ena pomanjkljivost. Navadne p\u0161eni\u010dne testenine niso tako bogate s hranili kot nekatere druge vrste testenin. Kaj uporabiti namesto osnovne vrste p\u0161eni\u010dnih testenin in hkrati u\u017eivati v vseh receptih za testenine? Dana\u0161nji \u010dlanek vam bo pojasnil vse o tem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_so_testenine_in_kaksna_je_razlika_med_navadnimi_in_polnozrnatimi_testeninami\"><\/span><strong>Kaj so testenine in kak\u0161na je razlika med navadnimi in polnozrnatimi testeninami?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri nakupovanju ve\u010dina ljudi pose\u017ee po klasi\u010dnih belih testeninah. Glavna razloga sta verjetno okus, ki so ga vsi navajeni in ni\u017eja cena. Vendar je to \u0161koda, saj navadne testenine zagotavljajo razmeroma <strong>majhno koli\u010dino hranilnih snovi.<\/strong> Narejene so iz bele p\u0161eni\u010dne moke, ki je med predelavo izgubila svoje najbolj <strong>hranljive dele &#8211; otrobe <\/strong>in <strong>kal\u010dke<\/strong>. Zmleti so le endospermi (notranji del zrna), ki so sestavljeni predvsem iz <strong>ogljikovih hidratov<\/strong> (prisotne so tudi beljakovine, vlaknine in druga hranila, vendar v veliko manj\u0161ih koli\u010dinah). Navadne testenine iz bele p\u0161enice vam bodo dale <strong>energijo<\/strong>, vendar boste prikraj\u0161ani za <strong>vlaknine<\/strong>, <strong>vitamine<\/strong> in <strong>druge bioaktivne snovi<\/strong>, ki jih je zrnje prvotno vsebovalo. Poleg tega vsebujejo tudi gluten, zato je ljudem na brezglutenski dieti u\u017eivanje p\u0161eni\u010dnih testenin strogo prepovedano in morajo izbrati druge alternative. <span class=\"tadv-color\" style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kupite lahko testenine <strong>z jajci<\/strong> ali <strong>brez jajc<\/strong>. Tiste z jajci vsebujejo ve\u010d ma\u0161\u010dob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Povpre\u010dna energijska in hranilna vrednost navadnih p\u0161eni\u010dnih testenin brez jajc (100 g surovih testenin):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ogljikovi hidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Beljakovine<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ma\u0161\u010dobe<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlaknine<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katere_so_alternative_navadnim_psenicnim_testeninam\"><\/span><strong>Katere so alternative navadnim p\u0161eni\u010dnim testeninam?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ne \u017eelite, da so testenine v va\u0161i prehrani le vir energije in ogljikovih hidratov, temve\u010d pri\u010dakujete tudi nekaj <strong>vlaknin<\/strong>, <strong>vitaminov<\/strong> in drugih <strong>mikrohranil<\/strong>, morate svojo prehrano obogatiti z drugimi vrstami testenin. Na voljo je veliko mo\u017enosti, od katerih so nekatere primerne tudi za tiste, ki so na brezglutenski dieti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Polnozrnate_testenine\"><\/span><strong>1. &nbsp;Polnozrnate testenine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Te testenine so narejene iz polnozrnate moke, ki nastane z mletjem <strong>celega zrnja<\/strong>. Naravno vsebuje <strong>otrobe<\/strong> in <strong>kal\u010dke<\/strong>, ki jih bela moka ne vsebuje.<\/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>Zaradi otrobov polnozrnata moka na primer ohrani prvotno vsebnost <strong>vlaknin<\/strong>, <strong>\u017eeleza<\/strong>, <strong>cinka<\/strong>, <strong>magnezija<\/strong>, <strong>vitaminov skupine B<\/strong>, <strong>vitamina E<\/strong> in \u0161tevilnih drugih <strong>bioaktivnih snovi<\/strong>, kot so karotenoidi.<\/li>\n\n\n\n<li>Zaradi <strong>kal\u010dkov<\/strong> ima ve\u010djo vsebnost ma\u0161\u010dob (v obliki zdravih <strong>nenasi\u010denih ma\u0161\u010dobnih kislin<\/strong>), <strong>vitaminov skupine B<\/strong>, <strong>selena<\/strong> itd. <span class=\"tadv-color\" style=\"color: #ff6600\">[23,24]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsebnost vlaknin v polnozrnatih testeninah je v povpre\u010dju <strong>2 do 3-krat ve\u010dja<\/strong> kot v navadnih testeninah iz bele moke. 100 g surovih <strong>polnozrnatih testenin<\/strong> vsebuje pribli\u017eno <strong>9 g vlaknin<\/strong>, medtem ko jih 100 g testenin iz <strong>bele p\u0161eni\u010dne moke<\/strong> vsebuje le pribli\u017eno <strong>3,2 g<\/strong>. Mimogrede, priporo\u010deni dnevni vnos vlaknin je <strong>25 g<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Polnozrnate testenine so tako <strong>bolj hranljive<\/strong> in zaradi ve\u010dje vsebnosti vlaknin tudi bolj <strong>nasitne<\/strong>. Z njimi lahko popestrite svojo prehrano in <strong>zmanj\u0161ate telesno te\u017eo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Povpre\u010dna energijska in hranilna vrednost polnozrnatih testenin (100 g surovih testenin):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ogljikovi hidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Beljakovine<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ma\u0161\u010dobe<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlaknine<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>356 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>64 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>14 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2.9 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>9 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Na trgu so na voljo polnozrnate testenine iz ve\u010d vrst \u017eit:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/bio-mix-psenicnih-testenin-country-life.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">polnozrnate testenine<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/bio-svedri-iz-pire-in-ajde-country-life.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">polnozrnate testenine iz pire<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/bio-rzene-testenine-svedri-country-life.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u017eene testenine<\/a><\/li>\n\n\n\n<li>je\u010dmenove polnozrnate testenine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar so vse zgoraj omenjene polnozrnate vrste testenin narejene iz moke, ki vsebuje <strong>gluten<\/strong>. Pri celiakiji in ljudeh, ki iz drugih razlogov izlo\u010dajo gluten, je treba izbirati med drugimi alternativami.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1124x749.jpg\" alt=\"Najbolj\u0161e vrste polnozrnatih testenin\" class=\"wp-image-390888\" style=\"width:843px;height:562px\" title=\"Najbolj\u0161e vrste polnozrnatih testenin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Brezglutenske_alternative\"><\/span><strong>2. Brezglutenske alternative<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tisti, ki se mora zaradi zdravstvenih razlogov dr\u017eati <strong>brezglutenske diete<\/strong>, ne more u\u017eivati zgoraj omenjenih testenin. Vendar to ne pomeni, da ne more u\u017eivati okusnih pe\u010denih testenin ali testenin z omako. Namesto testenin, ki vsebujejo gluten, morajo le pose\u010di po brezglutenskih alternativah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda lahko s pomo\u010djo naslednjih alternativ svojo prehrano popestrijo tudi tisti, ki se ne dr\u017eijo stroge brezglutenske diete, vendar imajo te\u017eave s prebavo glutena.&nbsp;Tudi ljudje, ki si preprosto \u017eelijo <strong>popestriti svojo prehrano<\/strong>, bodo cenili izbor. Nove vrste testenin lahko popestrijo va\u0161o prehrano, saj se razlikujejo po okusu in teksturi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Ajdove testenine<\/strong><\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/ajda\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Ajda<\/strong><\/a> spada med tako imenovana <strong>psevdo\u017eita<\/strong>. Je dober vir vitaminov skupine <strong>B, cinka, bakra, magnezija <\/strong>in<strong> \u017eeleza<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ajda in ajdove testenine vsebujejo veliko <strong>vlaknin<\/strong>, med katerimi je del <strong>odpornega \u0161kroba<\/strong>. Odporni \u0161krob &#8220;hrani&#8221; \u010drevesne bakterije, pri \u010demer nastajajo <strong>kratkoveri\u017ene ma\u0161\u010dobne kisline<\/strong>, ki nato hranijo celice \u010drevesne sluznice ter tako podpirajo prebavo in splo\u0161no zdravje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi vsebnost bioflavonoida <a href=\"https:\/\/gymbeam.si\/rutin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rutina<\/a> je zna\u010dilna za ajdo. Deluje protivnetno in antioksidativno ter tako podpira zdravje in pro\u017enost krvnih \u017eil.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[2,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ajdove testenine lahko u\u017eivate tudi kot sladico. Zelo dobrega okusa so na primer v kombinaciji s skuto, jabolkom, orehi in cimetom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Povpre\u010dna energijska in hranilna vrednost ajdovih testenin (100 g surovih testenin):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ogljikovi hidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Beljakovine<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ma\u0161\u010dobe<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlaknine<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.&nbsp;Koruzne testenine<\/strong><\/h3>\n\n\n\n<p>V primerjavi z drugimi vrstami brezglutenskih testenin so te najbolj podobne klasi\u010dnim p\u0161eni\u010dnim testeninam. Imajo podobno konsistenco in prijeten okus. Koruza je bogata s <strong>kalijem<\/strong>, <strong>vitaminom<\/strong> <strong>C<\/strong> in <strong>vitamini<\/strong> <strong>skupine<\/strong> <strong>B<\/strong>. Vsebuje tudi <a href=\"https:\/\/gymbeam.si\/beta-carotene-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>betakaroten<\/strong><\/a> in <a href=\"https:\/\/gymbeam.si\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lutein<\/strong><\/a>, ki imata antioksidativne u\u010dinke in sta pomembna na primer za zdravje o\u010di. Koruzne testenine so tudi dober vir <strong>vlaknin<\/strong>, saj vsebujejo 11 g na 100 g.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[1,12,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Povpre\u010dna energijska in hranilna vrednost koruznih testenin (100 g surovih testenin): <\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th>Energijska vrednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ogljikovi hidrati<\/p><\/th><th><p style=\"text-align: center\">Beljakovine<\/p><\/th><th><p style=\"text-align: center\">Ma\u0161\u010dobe<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlaknine<\/p><\/th><\/tr><\/thead><tbody><tr><td>361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.6 g<\/td><td>7.8 g<\/td><td>2.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Ri\u017eeve testenine<\/strong><\/h3>\n\n\n\n<p>Ri\u017eeve testenine so osnova \u0161tevilnih azijskih jedi, zaradi nevtralnega okusa pa se zlahka kombinirajo z drugimi \u017eivili. Poleg tega jih ni te\u017eko pripraviti. Pogosto jih morate le za nekaj minut namo\u010diti v vrelo vodo in priloga je pripravljena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beli ri\u017e vsebuje<strong> zelo malo vlaknin, mineralov in vitaminov<\/strong>. Vsebuje celo manj vlaknin kot bela p\u0161eni\u010dna moka. Med predelavo ri\u017ea se odstranijo lupine ri\u017eevih zrn. Tako ostane le srednji del zrna, ki je bogat predvsem s <strong>kompleksnimi<\/strong> <strong>ogljikovimi hidrati.<\/strong> V ri\u017eevih testeninah je enako malo drugih hranilnih snovi kot v ri\u017eu samem. <span class=\"tadv-color\" style=\"color: #ff6600\">[12,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njegova prednost pa je <strong>lahka prebavljivost<\/strong>. <a href=\"https:\/\/gymbeam.si\/riz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ri\u017e<\/a> je eno redkih \u017eivil, ki jih lahko u\u017eivate tudi pri prebavnih te\u017eavah. Enako velja za ri\u017eeve testenine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Povpre\u010dna energijska in hranilna vrednost ri\u017eevih testenin (100 g surovih testenin): <\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/th><th><p style=\"text-align: center\">Ogljikovi hidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Beljakovine<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ma\u0161\u010dobe<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlaknine<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"37858,37876,53080,53113,105097\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Testenine_iz_strocnic\"><\/span><strong>3. Testenine iz stro\u010dnic<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prehranska priporo\u010dila v ve\u010dini dr\u017eav se skladajo, da bi morali zau\u017eiti vsaj <strong>dve porciji stro\u010dnic na teden<\/strong> (ena porcija je velika pribli\u017eno kot <strong>pest<\/strong>). Na prvi pogled se zdi, da je to preprosta naloga, vendar ima v resnici veliko ljudi te\u017eave z upo\u0161tevanjem tega priporo\u010dila. Te\u017eava je v tem, da ljudje pogosto ne vedo, kako pravilno pripraviti <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a>, jih za\u010diniti in poskrbeti, da ne povzro\u010dajo plinov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>ThTe\u017eave s prebavo lahko re\u0161ite z <strong>ve\u010dkratnim namakanjem<\/strong> stro\u010dnic pred kuhanjem. Na ta na\u010din se iz stro\u010dnic <strong>izlo\u010dijo<\/strong> snovi, ki povzro\u010dajo napihnjenost. Vodo, v kateri so se snovi izlu\u017eile, je treba <strong>odliti<\/strong>. Stro\u010dnica, ki naravno manj napihuje, je na primer&nbsp;<a href=\"https:\/\/gymbeam.si\/testenine\/leca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rde\u010da le\u010da.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Konzervirane<\/strong> ali <strong>sterilizirane<\/strong> stro\u010dnice, kot sta <a href=\"https:\/\/gymbeam.si\/bio-cicerika-pripravljeno-za-uzivanje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010di\u010derika<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-crni-fizol-pripravljen-za-uzivanje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fi\u017eol<\/a>, vam lahko olaj\u0161ajo \u017eivljenje, saj vam jih pred serviranjem ni treba kuhati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomanjkanje domi\u0161ljije za pripravo receptov je mogo\u010de zlahka re\u0161iti. Samo nekaj \u010dasa pobrskajte po Googlu in imeli boste dovolj <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">receptov<\/a> za nekaj mesecev. \u010ce pa stro\u010dnic preprosto ne marate ali ste prepri\u010dani, da jih ne prena\u0161ate v svojih obrokih, imate mo\u017enost, da pose\u017eete po stro\u010dnicah v obliki <strong>testenin<\/strong>. S tem bodo odpravljene vse omenjene pomanjkljivosti, zato jih lahko u\u017eiva vsak, ki \u017eeli v svojo prehrano vklju\u010diti ve\u010d stro\u010dnic.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg\" alt=\"Prednosti testenin iz stro\u010dnic\" class=\"wp-image-390921\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-1025x1536.jpeg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>1. Stro\u010dnice so bogate z beljakovinami<\/strong><\/h3>\n\n\n\n<p>Stro\u010dnice za razliko od \u017eit veljajo za <strong>beljakovinsko \u017eivilo.<\/strong> Vendar morate upo\u0161tevati, da beljakovine iz rastlinskih virov <strong>niso popolne,<\/strong> saj <strong>ne vsebujejo vseh esencialnih aminokislin<\/strong> (EAK) v <strong>zadostnih koli\u010dinah.<\/strong> Beljakovinske verige so sestavljene iz <strong>aminokislin<\/strong>, <a href=\"https:\/\/gymbeam.si\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>esencialne aminokisline <\/strong><\/a>&nbsp;pa so tiste, ki jih telo <strong>ne more ustvariti samo<\/strong> in jih mora prejeti s <strong>hrano<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse, kar morate storiti, pa je, da stro\u010dnice dopolnite z \u017eiti, ki vam bodo zagotovila bolj\u0161i spekter aminokislin. Z dodatkom mesa, sira ali na primer rastlinske alternative mesu ustvarite beljakovinsko bogat obrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanimajo nasveti o virih rastlinskih beljakovin, preberite \u010dlanek <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 rastlinskih viri beljakovin in zakaj bi jih morali vklju\u010diti v svojo prehrano?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. So eden najbolj\u0161ih virov vlaknin<\/strong><\/h3>\n\n\n\n<p>Stro\u010dnice imajo ve\u010d <a href=\"https:\/\/gymbeam.si\/vlaknine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vlaknin<\/a> kot zelenjava, sadje ali polnozrnata <a href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eita<\/a>. 100 g surovega graha vsebuje pribli\u017eno 13 g vlaknin. Testenine iz stro\u010dnic ohranijo to visoko vsebnost vlaknin &#8211; 100 g <a href=\"https:\/\/gymbeam.si\/bio-grahove-testenine-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">surovih grahovih testenin<\/a>&nbsp;vsebuje pribli\u017eno 14 g vlaknin. Za primerjavo: 100 g korenja vsebuje 3 g vlaknin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stro\u010dnice in testenine iz stro\u010dnic lahko bistveno pripomorejo k <strong>pove\u010danju koli\u010dine vlaknin<\/strong> v va\u0161i prehrani.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vlaknine so bistvene za pravilno delovanje prebavnega trakta. Ne le, da prispevajo k la\u017ejemu gibanju \u010drevesja, ampak, kot smo \u017ee omenili, slu\u017eijo tudi kot hrana za koristne bakterije v \u010drevesju.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017eivanje stro\u010dnic je povezano z bolj\u0161imi vrednostmi <strong>holesterola<\/strong>, <strong>ni\u017ejim krvnim tlakom, ni\u017ejimi vrednostmi sladkorja<\/strong> <strong>v<\/strong>&nbsp;<strong>krvi<\/strong> pri sladkorni bolezni tipa 2 in \u0161tevilnimi drugimi koristmi za zdravje. Vse to je povezano z visoko vsebnostjo <strong>vlaknin.<\/strong> Poleg tega ima to hranilo sposobnost, da vas bolj <strong>nasiti<\/strong> in tako pomaga <strong>ohranjati<\/strong> ali <strong>zmanj\u0161ati telesno te\u017eo.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Med katerimi testeninami iz stro\u010dnic lahko izbirate?<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Testenine iz \u010di\u010derike<\/strong><\/h4>\n\n\n\n<p>\u010ci\u010derika, imenovana tudi Garbanzo fi\u017eol, je odli\u010den vir <strong>folne kisline<\/strong> (100 g surove \u010di\u010derike vsebuje 370 % priporo\u010denega dnevnega vnosa). To hranilo ima nenadomestljivo vlogo pri rasti tkiv, razvoju \u017eiv\u010dnega sistema ali tvorbi DNK. \u010ci\u010derika je bogata tudi z <strong>bakrom,<\/strong> <strong>manganom, \u017eelezom, fosforjem, kalijem, magnezijem<\/strong> in <strong>nenasi\u010denimi ma\u0161\u010dobnimi kislinami.<\/strong> V primerjavi z drugimi stro\u010dnicami ima tudi zelo ugodno vsebnost esencialnih aminokislin. <a href=\"https:\/\/www.zotero.org\/google-docs\/?b3Pak7\">[8]<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsebuje tudi veliko <a href=\"https:\/\/gymbeam.si\/holin-bitartrat-gymbeam.html\" class=\"ek-link\">hol<\/a><a href=\"https:\/\/gymbeam.si\/holin-bitartrat-gymbeam.html\" target=\"_blank\" aria-label=\"i (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">i<\/a><a href=\"https:\/\/gymbeam.si\/holin-bitartrat-gymbeam.html\" class=\"ek-link\">na<\/a>, ki je potreben za pravilen prenos informacij med mo\u017egani in mi\u0161icami. Pomemben je tudi pri presnovi ma\u0161\u010dob. <span style=\"color: #ff6600\" class=\"tadv-color\">[4,14,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ci\u010derika in <a href=\"https:\/\/gymbeam.si\/testenine\/cicerika\" target=\"_blank\" aria-label=\"\u010di\u010derikine testenine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010di\u010derikine testenine<\/a> zaradi visoke vsebnosti <strong>topnih vlaknin<\/strong> (velik del je <strong>rafinoza)<\/strong> pozitivno vplivajo na sestavo <strong>\u010drevesne mikrobiote.<\/strong> Ta vrsta vlaknin &#8220;hrani&#8221; \u017ee omenjene \u010drevesne bakterije. Te posledi\u010dno vplivajo na imunski sistem, zdravje prebavnega trakta itd. <a href=\"https:\/\/www.zotero.org\/google-docs\/?0aLHCX\" class=\"ek-link\"><span class=\"tadv-color\">[3]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Povpre\u010dna energijska in hranilna vrednost testenin iz \u010di\u010derke (100 g surovih testenin):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ogljikovi hidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Beljakovine<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ma\u0161\u010dobe<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlaknine<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Testenine iz le\u010de<\/strong><\/h4>\n\n\n\n<p>Ve\u010dina testenin iz le\u010de je narejena iz <strong>rde\u010de le\u010de.<\/strong> Odlikuje jo nizka vsebnost snovi, ki povzro\u010dajo pline. Le\u010da vsebuje najve\u010d <strong><a href=\"https:\/\/gymbeam.si\/zelezo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eeleza<\/a><\/strong> med vsemi stro\u010dnicami &#8211; <strong>do dva- do trikrat ve\u010d<\/strong> kot druge. Ta podatek je lahko bistvenega pomena za vegetarijance, vegane in vse ljudi, ki imajo te\u017eave z zadostnim dnevnim vnosom \u017eeleza. Vendar absorpcija \u017eeleza iz rastlinskih virov (vsebujejo tako imenovano <strong>nehemsko<\/strong> <strong>\u017eelezo<\/strong>) ni tako dobra kot iz \u017eivalskih virov (vsebujejo tako imenovano <strong>hemsko<\/strong> <strong>\u017eelezo<\/strong>). Absorpcijo lahko podprete tako, da rastlinske vire \u017eeleza kombinirate na primer z \u017eivili, ki vsebujejo <strong><a href=\"https:\/\/gymbeam.si\/vitamin-c\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin C<\/a><\/strong>, ali z <strong>\u017eivalskimi<\/strong> viri \u017eeleza (meso, ribe, jajca).. <span style=\"color: #ff6600\" class=\"tadv-color\">[6,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S kombiniranjem <a href=\"https:\/\/gymbeam.si\/bio-testenine-iz-lece-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">testenin iz le\u010de<\/a> z zelenjavo, ki vsebuje vitamin C, se pove\u010da absorpcija \u017eeleza. Pripravite jo na primer s papriko, ki vsebuje najve\u010d tega vitamina, ali pa se zgledujte po na\u0161em receptu za <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-lecine-testenine-s-kremasto-paradiznikovo-omako\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">testenine s paradi\u017enikovo omako.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Le\u010da je tudi odli\u010den vir <strong><a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">folne kisline<\/a><\/strong>, <strong>tiamina<\/strong> (vitamina B1), <strong>bakra<\/strong>, <strong>mangana<\/strong> ter drugih vitaminov in mineralov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V primerjavi z drugimi stro\u010dnicami vsebuje najve\u010d <strong>polifenolov.<\/strong> Te bioaktivne snovi imajo antioksidativne u\u010dinke, delujejo antibakterijsko in protivnetno ter na splo\u0161no pozitivno vplivajo na na\u0161e zdravje. <span class=\"tadv-color\" style=\"color: #ff6600\">[9,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Povpre\u010dna energijska in hranilna vrednost testenin iz le\u010de (100 g surovih testenin): <\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ogljikovi hidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Beljakovine<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ma\u0161\u010dobe<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlaknine<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Grahove testenine<\/strong><\/h4>\n\n\n\n<p>Grah je zelo dober vir <strong>tiamina (vitamina B1)<\/strong> in drugih vitaminov skupine B. 100 g surovega graha vsebuje do 70 % priporo\u010denega dnevnega vnosa tiamina. Ta vitamin je nujen del \u0161tevilnih encimov, ki sodelujejo pri pretvorbi energije v celicah. Grah in <a href=\"https:\/\/gymbeam.si\/testenine\/grah-165865\" target=\"_blank\" aria-label=\"grahove testenine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">grahove testenine<\/a> so bogati tudi z <strong>manganom, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ostali-vitamini\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminom K<\/a><\/strong>, <strong>kalijem, fosforjem<\/strong> in <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezijem<\/a><\/strong>. <a href=\"https:\/\/www.zotero.org\/google-docs\/?LJ9453\" class=\"ek-link\"><span class=\"tadv-color\">[5]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Grahove testenine, ki so tako kot druge testenine iz stro\u010dnic bogate z <strong>beljakovinami,<\/strong> so lahko dobra osnova za brezmesni obrok. Kombinirajte jih z zelenjavo in jogurtom ali pa pripravite povsem zelenjavno razli\u010dico s tofujem ali drugim mesnim nadomestkom. Navdih lahko dobite tudi po na\u0161em receptu za <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinske-testenine-s-kremasto-grahovo-omako\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">grahove testenine z grahovo omako.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Povpre\u010dna energijska in hranilna vrednost grahovih testenin (100 g surovih testenin):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ogljikovi hidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Beljakovine<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ma\u0161\u010dobe<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlaknine<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. Beljakovinske testenine<\/strong><\/h4>\n\n\n\n<p>Na trgu lahko najdete tudi \u0161tevilne vrste testenin, katerih osnova so \u017eita ali stro\u010dnice, <strong>obogatene<\/strong> <strong>z beljakovinami<\/strong>. S kombinacijo <a href=\"https:\/\/gymbeam.si\/beljakovinske-testenine-green-apotheke.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eit, stro\u010dnic in beljakovin iz stro\u010dnic<\/a> lahko ustvarite prilogo z <strong>ve\u010djo koli\u010dino beljakovin<\/strong> (12 g beljakovin v 60 g porciji) in izbolj\u0161anim razmerjem <strong>vseh esencialnih aminokislin.<\/strong> \u010ce izberete <a href=\"https:\/\/gymbeam.si\/bio-beljakovinske-testenine-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">testenine iz stro\u010dnic, obogatene s beljakovinami iz stro\u010dnic<\/a>, lahko zlahka zau\u017eijete do <strong>20 g beljakovin<\/strong> v enem obroku (60 g surovih testenin). Vendar je pomembno, da preberete etikete, saj se lahko koli\u010dina dodanih beljakovin v posameznih izdelkih razlikuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Navdihnite se s temi hranljivimi recepti in dopolnite svojo prehrano s stro\u010dnicami in beljakovinami:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-testeninska-solata-s-prelivom-iz-indijskih-oresckov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Testeninska solata s prelivom iz indijskih ore\u0161\u010dkov<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tempeh-stroganoff-z-beljakovinskimi-testeninami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh Stroganoff z beljakovinskimi testeninami<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Povpre\u010dna energijska in hranilna vrednost beljakovinskih testenin (100 g surovih testenin):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ogljikovi hidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Beljakovine<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ma\u0161\u010dobe<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlaknine<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">48.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Konjak_testenine_rezanci\"><\/span><strong>4. Konjak testenine (rezanci)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Te testenine so lahko odli\u010dna izbira za huj\u0161anje. Zakaj? Ko si boste ogledali sestavo in hranilno vrednost <a href=\"https:\/\/gymbeam.si\/bio-zero-spaghetti-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">konjak testenin<\/a>, vas bo verjetno presenetila njihova <strong>izjemno nizka energijska vrednost<\/strong> (7 kcal\/100 g) in <strong>ni\u010delna vsebnost ogljikovih hidratov<\/strong>. Vendar to ni \u010dude\u017e, narejen iz zraka, temve\u010d \u017eivilo iz <strong>vode<\/strong> in <strong>glukomanana,<\/strong> ki je vlaknina, vsebovana v korenini <strong>konjaka.<\/strong> Konjak prihaja iz Azije in je sestavljen predvsem iz omenjenega glukomanana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Glukomanan<\/a> je <strong>topna vlaknina,<\/strong> ki <strong>absorbira vodo<\/strong> in tako u\u010dinkovito nasiti, upo\u010dasni <strong>absorpcijo hranilnih snovi<\/strong> v kri ter slu\u017ei kot <strong>hrana \u010drevesnim bakterijam<\/strong>. Sposobnost glukomanana, da nase ve\u017ee vodo, se uporablja tudi pri proizvodnji samih testenin, saj ve\u010d kot 90 % njihove vsebnosti predstavlja <strong>voda<\/strong>. <a href=\"https:\/\/www.zotero.org\/google-docs\/?ym06in\" class=\"ek-link\"><span class=\"tadv-color\">[22]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Testenine konjak je dobro vklju\u010diti v prehrano, \u010de \u017eelite zmanj\u0161ati vnos energije in shuj\u0161ati. <strong>Testenine ne vsebujejo ogljikovih hidratov<\/strong>, imajo <strong>zanemarljivo energijsko vrednost<\/strong> in so zaradi vsebnosti <strong>vlaknin<\/strong> zelo nasitne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pripravite jih na primer z <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-omaka-bolognese-z-nizkokaloricnimi-testeninami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bolonjsko omako<\/a> in se sami prepri\u010dajte o njihovih prednostih!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Povpre\u010dna energijska in hranilna vrednost testenin konjak (100 g surovih testenin): <\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Energijska vrednost<\/th><th><p style=\"text-align: center\">Ogljikovi hidrati<\/p><\/th><th><p style=\"text-align: center\">Beljakovine<\/p><\/th><th><p style=\"text-align: center\"><strong>Ma\u0161\u010dobe<\/strong><\/p><\/th><th><p style=\"text-align: center\">Vlaknine<\/p><\/th><\/tr><\/thead><tbody><tr><td>7 kcal<\/td><td><\/td><td><\/td><td><\/td><td>2.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_skuhati_testenine\"><\/span><strong>Kako skuhati testenine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Testenine so mamljive zaradi <strong>preproste<\/strong> in <strong>hitre<\/strong> <strong>priprave<\/strong>. Samo zavremo vodo in jih kuhamo toliko \u010dasa, kot je navedeno na <strong>embala\u017ei<\/strong>. Vendar pa vsaka vrsta testenin potrebuje druga\u010den \u010das za kuhanje, zato pozorno preberite <strong>embala\u017eo<\/strong>. V ve\u010dini primerov pa bodo testenine pripravljene v 10 minutah. Kuhane testenine odcedite in jih sperite pod teko\u010do vodo, da se ne bodo zlepile, in osnova za hranljiv obrok je pripravljena.<\/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_kalorij_in_kaksno_hranilno_vrednost_imajo_razlicne_vrste_testenin\"><\/span><strong>Koliko kalorij in kak\u0161no hranilno vrednost imajo razli\u010dne vrste testenin? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Testenine<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ogljikovi hidrati<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Beljakovine<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ma\u0161\u010dobe<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vlaknine<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Bela p\u0161enica<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Polnozrnata p\u0161enica<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>R\u017e&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">324 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">68.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ajda&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Koruza<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ri\u017e<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83.2 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u010ci\u010derika<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-grahove-testenine-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Grah<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-testenine-iz-lece-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Testenine iz rde\u010de le\u010de<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-zero-spaghetti-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Konjak<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">7 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[14,21]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_morate_zapomniti\"><\/span><strong>Kaj si morate zapomniti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Klasi\u010dne bele testenine so priljubljena okusna priloga, vendar imajo zelo slabo hranilno vrednost. Vsekakor <strong>se ni treba izogibati<\/strong> temu u\u017eitku in ga izlo\u010diti iz prehrane. Vendar pa boste za svoje zdravje naredili ve\u010d, \u010de jo boste nadomestili z <strong>bolj hranljivimi alternativami<\/strong>. <strong>Polnozrnate<\/strong> <strong>testenine<\/strong> vam bodo zagotovile <strong>ve\u010djo<\/strong> <strong>vsebnost<\/strong> <strong>vlaknin<\/strong> in <strong>mikrohranil<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z uporabo <strong>testenin iz stro\u010dnic<\/strong> lahko pove\u010date vnos <strong>vlaknin<\/strong>, <strong>mikrohranil<\/strong> in beljakovin. \u010ce potrebujete <strong>alternativo<\/strong> <strong>brez glutena<\/strong> ali \u017eelite le <strong>popestriti svojo prehrano<\/strong>, lahko izbirate med \u0161tevilnimi <strong>brezglutenskimi<\/strong> mo\u017enostmi. Vse vrste testenin, o katerih smo govorili, skupaj z nizkokalori\u010dnimi iz <strong>konjaka<\/strong>, so <strong>primerne za huj\u0161anje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas je \u010dlanek nau\u010dil nekaj novega, tega 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\/pasta\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPasta\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u017delite navadne p\u0161eni\u010dne testenine nadomestiti z bolj hranljivo alternativo, vendar ne veste, kako? V dana\u0161njem \u010dlanku vam bomo predstavili ve\u010d vrst testenin, s katerimi boste re\u0161ili to te\u017eavo.<\/p>\n","protected":false},"author":156,"featured_media":390846,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6675,6975,7359,6327],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-399921","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-jedilnik","9":"tag-nizkokaloricna-zivila","10":"tag-prehrana-sl","11":"tag-testenine","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako nadomestiti navadne p\u0161eni\u010dne testenine? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj so testenine in njihove razli\u010dice? 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