{"id":400908,"date":"2022-11-08T13:20:56","date_gmt":"2022-11-08T12:20:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=400908"},"modified":"2022-11-08T13:36:29","modified_gmt":"2022-11-08T12:36:29","slug":"psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/","title":{"rendered":"Prehranske vlaknine: Zakaj so pomembne in kateri so viri?"},"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\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/#Kaj_so_prehranske_vlaknine\" title=\"Kaj so prehranske vlaknine?\">Kaj so prehranske vlaknine?<\/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\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/#Katere_vrste_vlaken_obstajajo\" title=\"Katere vrste vlaken obstajajo?\">Katere vrste vlaken obstajajo?<\/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\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/#Kako_vlaknine_vplivajo_na_zdravje\" title=\"Kako vlaknine vplivajo na zdravje?\">Kako vlaknine vplivajo na zdravje?<\/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\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/#Katera_zivila_vsebujejo_vlaknine\" title=\"Katera \u017eivila vsebujejo vlaknine?\">Katera \u017eivila vsebujejo vlaknine?<\/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\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/#Kaksen_je_primeren_dnevni_vnos_vlaknin\" title=\"Kak\u0161en je primeren dnevni vnos vlaknin?\">Kak\u0161en je primeren dnevni vnos vlaknin?<\/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\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/#Kaj_si_je_vredno_zapomniti\" title=\"Kaj si je vredno zapomniti?\">Kaj si je vredno zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Za prehranske vlaknine je ve\u010dina ljudi \u017ee sli\u0161ala. In vsi, ki vsaj malo skrbijo za pravilno prehransko ravnovesje svoje prehrane, se zavedajo, da jih <strong>ne smemo zanemariti<\/strong>. Vplivajo na razli\u010dne vidike zdravja, vklju\u010dno s <strong>prebavo in zdravjem srca in o\u017eilja<\/strong>, pomagajo pa lahko tudi pri neprijetnih stvareh, kot je \u017eelja po sladkem. Vendar pa ga \u0161tevilnim ljudem primanjkuje in nimajo koristi od njegovih pozitivnih u\u010dinkov. V dana\u0161njem \u010dlanku boste izvedeli, kaj so vlaknine, njihove koristi in viri.<\/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_prehranske_vlaknine\"><\/span><strong>Kaj so prehranske vlaknine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vlaknine so v bistvu <strong>polisaharidi<\/strong>. Sestavljene so iz \u0161tevilnih monosaharidnih molekul, razporejenih v dolge verige. V nasprotju z drugimi polisaharidi (kot je \u0161krob v \u017eitih) jih <strong>prebavni encimi ne morejo razgraditi<\/strong>. Zato vlaknine skozi prebavni sistem prehajajo v <strong>skoraj nespremenjeni obliki<\/strong>. Zaradi tega nikakor ni neuporabno hranilo. Ravno nasprotno. Ko prehaja skozi prebavni trakt, ne koristi le delovanju prebavnega trakta, temve\u010d tudi dejavnikom, kot so raven sladkorja v krvi, odpornost in \u010drevesna mikrobiota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017divalski izdelki nimajo vlaknin. <strong>Le \u017eivila rastlinskega izvora<\/strong> jih vsebujejo naravno. Njihovi viri so na primer <strong><a href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eitarice<\/a>, <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a>, sadje, zelenjava, <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\u010dki in semena<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dovolj vlaknin v prehrani v obliki, ki ni zgoraj omenjena hrana, danes ni te\u017eava. Na trgu so na voljo prehranska dopolnila, ki lahko podpirajo u\u017eivanje vlaknin. Na izbiro so na primer <a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>psilium<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.si\/jabolcne-vlaknine-gymbeam.html\" class=\"ek-link\">jabol\u010dne vlaknine<\/a><\/strong> ali kompleksni izdelki iz ve\u010d virov, ki vsebujejo vlaknine, kot je <strong><a href=\"https:\/\/gymbeam.si\/daily-fiber-gymbeam.html\" class=\"ek-link\">Daily Fiber<\/a><\/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\/10\/iStock-1127528714-1124x750.jpg\" alt=\"Katera \u017eivila vsebujejo vlaknine?\" class=\"wp-image-399156\" width=\"843\" height=\"563\" title=\"Katera \u017eivila vsebujejo vlaknine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-2048x1367.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=\"Katere_vrste_vlaken_obstajajo\"><\/span><strong>Katere vrste vlaken obstajajo?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V nasprotju s splo\u0161nim prepri\u010danjem vlaknine niso eno samo hranilo, ki ima \u0161tevilne zdravstvene prednosti. Pod tem izrazom se skriva veliko njenih <strong>razli\u010dnih vrst<\/strong>. Razlikujejo se tudi njihove zna\u010dilnosti in vplivi na zdravje. Ali imajo <strong>celuloza, inulin<\/strong> ali<strong> pektin<\/strong> za vas kak\u0161en pomen? Ti trije so le nekateri od \u0161tevilnih sestavin prehranskih vlaknin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede na lastnosti se vlaknine delijo v dve kategoriji: <strong>topne in netopne<\/strong>. V \u017eivilih lahko najdemo razli\u010dne kombinacije in razmerja teh dveh kategorij. Sadje na primer vsebuje ve\u010d topnih vlaknin kot \u017eita, ki ve\u010dinoma vsebujejo netopne vlaknine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomembno je upo\u0161tevati, da obstaja delna lo\u010dnica med topnimi in netopnimi vlakninami. V nekaterih primerih se topne vlaknine v prebavnem sistemu obna\u0161ajo podobno kot netopne vlaknine in obratno.<span style=\"color: #ff6600\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa ta delitev ve\u010d kot zadostuje za razumevanje funkcije in u\u010dinkov vlaknin. Kaj torej razlikuje topne vlaknine od netopnih?<\/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\/10\/image00038-750x1124.jpeg\" alt=\"Kateri so viri netopnih vlaknin?\" class=\"wp-image-399171\" title=\"Kateri so viri netopnih vlaknin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-scaled.jpeg 1708w\" 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\">1. <strong>Netopne vlaknine<\/strong><\/h3>\n\n\n\n<p>Vse vrste netopnih vlaknin slu\u017eijo kot <strong>krta\u010da za \u010di\u0161\u010denje debelega \u010drevesa<\/strong>. Ker je ljudje ne morejo prebaviti, gre skozi prebavni trakt v celoti. Na poti nase <strong>ve\u017ee vodo<\/strong>, s \u010dimer pove\u010da svoj volumen, hkrati pa <strong>pospe\u0161i in olaj\u0161a pretok prebavljenih snovi skozi prebavni trakt<\/strong>. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko energije imajo netopne vlaknine?<\/h4>\n\n\n\n<p>Ker prebavni encimi ne morejo prebaviti vlaknin, gredo te skozi prebavni trakt skoraj nedotaknjene. Ne daje energije in ima energijsko vrednost 0 kcal. Poleg tega lahko 1 g netopnih vlaknin prepre\u010di absorpcijo hranil, katerih energijska vrednost je v povpre\u010dju pribli\u017eno 7 kcal. <span style=\"color: #ff6600\">[15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Glavni viri netopnih vlaknin<\/h4>\n\n\n\n<p><strong>\u017dita<\/strong> so glavni vir netopnih vlaknin. Vlaknine so namre\u010d klju\u010dna sestavina zgornjih plasti \u017eitnih zrn. Veliko netopnih vlaknin je tudi v <strong>ore\u0161\u010dkih, stro\u010dnicah in korenovkah<\/strong>. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Tipi\u010dni predstavniki netopnih vlaknin<\/h4>\n\n\n\n<p>Tipi\u010dni predstavniki skupine netopnih vlaknin so <strong>celuloza, hemiceluloza<\/strong> in druge.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Topne vlaknine<\/strong><\/h3>\n\n\n\n<p>Vlaknine, ki so topne v vodi, se <strong>v prebavnem traktu raz\u0161irijo in dobijo obliko gela<\/strong>. Ta masa upo\u010dasni prebavo, zaradi \u010desar se dlje \u010dasa po\u010dutite <strong>siti<\/strong>. Ko pride v debelo \u010drevo, jo \u010drevesne bakterije delno prebavijo in predelajo. \u010crevesne bakterije na primer proizvajajo kratkoveri\u017ene ma\u0161\u010dobne kisline (SCFA), ki <strong>dopolnjujejo \u010drevesno steno<\/strong>. Tako prepre\u010dujejo prehajanje mikroorganizmov v kri ali krepijo odpornost \u010drevesne stene proti vnetjem. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko energije vsebujejo topne vlaknine?<\/h4>\n\n\n\n<p>Ker se nekatere snovi, ki jih ustvarjajo bakterije, iz <strong>debelega \u010drevesa<\/strong> prenesejo v kri, ta vrsta vlaknin telesu zagotavlja tudi majhno koli\u010dino energije. Energijska vrednost vlaknin torej ni 0 kcal, vendar je navedeno, da <strong>1 g vlaknin pomeni pribli\u017eno 2 kcal (8 kJ)<\/strong>. To je povpre\u010dna vrednost, saj se lahko razli\u010dne vrste vlaknin razlikujejo. <span style=\"color: #ff6600\">[4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Glavni viri topnih vlaknin<\/h4>\n\n\n\n<p>Najve\u010d topnih vlaknin je v sadju in zelenjavi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Tipi\u010dni predstavniki topnih vlaknin<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>pektin<\/strong> &#8211; nahaja se v sadju; dober vir so jabolka.<\/li><li><strong>inulin<\/strong> &#8211; uporablja se za izdelavo znanega cikorijinega sirupa.<\/li><li><strong>glukomanan<\/strong> &#8211; pridobljen iz korenine konjaka in je na voljo ne le kot <a href=\"https:\/\/gymbeam.si\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehransko dopolnilo<\/a>, ki pomaga pri zmanj\u0161evanju apetita, temve\u010d tudi v obliki <a href=\"https:\/\/gymbeam.si\/bio-zero-fettuccine-gymbeam.html\" class=\"ek-link\">kojac testenin<\/a> brez kalorij.<\/li><li><strong>psilij<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bi morali prisegati na eno samo vrsto vlaknin?<\/strong><\/h3>\n\n\n\n<p>U\u010dinki topnih in netopnih vlaknin se lahko zdijo popolnoma <strong>nasprotujo\u010di<\/strong>. Katera je torej bolj\u0161a vrsta? Topne vlaknine, ki upo\u010dasnjujejo prebavo, ali netopne vlaknine, ki ohranjajo sitost in pospe\u0161ujejo praznjenje \u017eelodca? Resnica je, da <strong>\u010dlovek za splo\u0161no zdravje in dobro prebavo potrebuje oboje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na sre\u010do ve\u010dina obrokov vsebuje kombinacijo <strong>obeh oblik vlaknin<\/strong>. Zato je dovolj, da se osredoto\u010dimo na <strong>raznolikost<\/strong>. \u010ce menjavate vire, lahko zlahka dose\u017eete ravnovesje med u\u010dinki topnih in netopnih vlaknin.<\/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=\" 5380,43885,37864,60667,62785,67696,36412,29956,67684,5968\" ><\/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=\"Kako_vlaknine_vplivajo_na_zdravje\"><\/span><strong>Kako vlaknine vplivajo na zdravje?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Podpira prebavo<\/strong><\/h3>\n\n\n\n<p>Vlaknine so bistvena sestavina zdrave in dobro delujo\u010de prebave. Zaradi sposobnosti vezave vode <strong>netopna sestavina vlaknin znatno pove\u010da njihov volumen<\/strong>. Zato najbolj vpliva na <strong>peristaltiko tankega \u010drevesa<\/strong> (gibanje \u010drevesja) in olaj\u0161a pretok prebavljene vsebine skozi \u010drevo. Zaradi pove\u010dane prostornine blata v debelem \u010drevesu se posledi\u010dno izbolj\u0161a rednost praznjenja \u017eelodca. Pri prepre\u010devanju ali zdravljenju zaprtja je eden najpomembnej\u0161ih dejavnikov, ki jih je treba upo\u0161tevati, vsebnost vlaknin v va\u0161i prehrani. <span style=\"color: #ff6600\">[3,4]<\/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>2. Deluje kot prebiotik in neguje \u010drevesno mikrobioto<\/strong><\/h3>\n\n\n\n<p>Vlaknine, zlasti <strong>topne<\/strong>, so zelo cenjene zaradi ugodnega vpliva na <strong>\u010drevesno mikrobioto<\/strong>. Ta je sestavljena iz razli\u010dnih mikroorganizmov (bakterij, kvasovk, virusov itd.), ki \u017eivijo v prebavnem sistemu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Probiotiki<\/strong> so koristne \u010drevesne bakterije, ki jih lahko dobimo s hrano (na primer fermentirani mle\u010dni izdelki, fermentirana zelenjava itd.).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po drugi strani pa vlaknine delujejo kot <strong>prebiotiki<\/strong>. Gre za snov, ki vsebuje saharide in s katero se hranijo <strong>koristne \u010drevesne bakterije<\/strong>. Je klju\u010dnega pomena za njihov <strong>razvoj in razmno\u017eevanje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vlaknine izbolj\u0161ujejo sestavo <strong>\u010drevesne mikrobiote<\/strong>, saj spodbujajo rast koristnih in koristnih mikroorganizmov. Ne le da imajo &#8220;dobre&#8221; bakterije in kvasovke bolj\u0161e pogoje za razmno\u017eevanje, temve\u010d lahko v ve\u010djem \u0161tevilu <strong>&#8220;preglasijo&#8221; neza\u017eelene vrste<\/strong>, ki lahko povzro\u010dajo zdravstvene te\u017eave.<\/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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-843x1124.jpg\" alt=\"Vlaknine podpirajo prebavo\" class=\"wp-image-399201\" title=\"Vlaknine podpirajo prebavo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>V prebavnem traktu \u017eivi ve\u010d deset do sto bilijonov bakterij<\/strong>. Da bi dobre bakterije prevladovale, moramo u\u017eivati hrano, ki jih dovolj hrani. Bakterije nato proizvajajo <strong>kratkoveri\u017ene ma\u0161\u010dobne kisline<\/strong>, skraj\u0161ano SCFA (npr. masleno ali propionsko kislino).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti tako imenovani <strong>produkti fermentacije<\/strong> so glavni vir prehrane za <strong>celice debelega \u010drevesa.<\/strong> Tako ohranjajo <strong>zdravje in celovitost \u010drevesne stene<\/strong> ter jo na primer \u0161\u010ditijo pred <strong>vnetnimi procesi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hkrati celovitost in neprepustnost \u010drevesne stene omejujeta vstop mikroorganizmov in tujih snovi v kri (stanje, ko se to zgodi, imenujemo pove\u010dana prepustnost \u010drevesja &#8211; tako imenovani sindrom pu\u0161\u010dajo\u010dega \u010drevesja). Poleg tega SCFA prepre\u010duje razvoj strupenih spojin v prebavnem traktu, kot so amoniak ali amini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar se u\u010dinki SCFA ne ustavijo v prebavnem traktu. Zdi se, da imajo tudi u\u010dinek zaviranja <strong>apetita<\/strong>, lahko izbolj\u0161ajo <strong>imunolo\u0161ko delovanje<\/strong> in imajo <strong>protivnetne lastnosti<\/strong>. Ustrezna sestava <strong>\u010drevesne mikrobiote<\/strong> torej vpliva na zdravje ljudi na ve\u010d ravneh. <span class=\"tadv-color\" style=\"color: #ff6600\">[1,4,5,6]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Pomaga pri prepre\u010devanju rakavih obolenj prebavnega sistema<\/strong><\/h3>\n\n\n\n<p>Vlaknine so ve\u010dinoma povezane z manj\u0161im tveganjem za nastanek <strong>raka na debelem \u010drevesu<\/strong>. Po podatkih Svetovne zdravstvene organizacije je <strong>kolorektalni rak (rak debelega \u010drevesa) tretji najpogostej\u0161i rak na svetu<\/strong> in drugi najpogostej\u0161i vzrok smrti med rakavimi boleznimi. <span 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>Pri tem ima verjetno pomembno vlogo prej omenjeni <strong>prebioti\u010dni u\u010dinek<\/strong> vlaknin. <strong>Ma\u0161\u010dobne kisline<\/strong>, ki jih proizvajajo \u010drevesne bakterije, <strong>zagotavljajo energijo<\/strong> celicam debelega \u010drevesa in tako podpirajo zdravje \u010drevesne stene. <strong>Vlaknine pospe\u0161ujejo pretok prebavljene hrane skozi \u010drevesje<\/strong>, kar skraj\u0161a \u010das delovanja potencialno nevarnih snovi na \u010drevesno sluznico. Poleg tega imajo vlaknine <strong>sposobnost vezave rakotvornih snovi<\/strong> (ki sodelujejo pri razvoju raka). <span style=\"color: #ff6600\">[3,4]<\/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>4. Vpliva na raven sladkorja v krvi<\/strong><\/h3>\n\n\n\n<p>Vlaknine <strong>zmanj\u0161ujejo glikemi\u010dni indeks \u017eivil in jedi<\/strong>. To pomeni, da <strong>upo\u010dasni absorpcijo glukoze iz prebavnega sistema v kri<\/strong> (hkrati povzro\u010di izlo\u010danje manj\u0161e koli\u010dine inzulina). Posledi\u010dno se po obroku manj pove\u010da krvni sladkor (glikemija). Ta u\u010dinek povzro\u010dajo predvsem topne vlaknine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glikemi\u010dna nihanja je treba nadzorovati, zlasti pri bolnikih s sladkorno boleznijo, da bi se izognili po\u0161kodbam krvnih \u017eil zaradi visokih ravni sladkorja v krvi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stabilnej\u0161a glikemija je koristna tudi za zdrave ljudi. Po obroku pretirano zvi\u0161anje ravni sladkorja v krvi povzro\u010di <strong>nenaden padec<\/strong>. Takrat telo potrebuje hitro oskrbo z energijo in jo pogosto &#8220;zahteva&#8221; s <strong>pove\u010dano \u017eeljo po sladkem<\/strong>. Prehrana, bogata z vlakninami, pa lahko prepre\u010di nihanje glikemije, kar lahko pomaga <strong>zmanj\u0161ati <a href=\"https:\/\/gymbeam.si\/blog\/15-nacinov-za-boj-proti-zelji-po-sladkorju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eeljo po sladkem<\/a> in potencialno pomaga pri huj\u0161anju<\/strong>.<span style=\"color: #ff6600\">[2,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za dolgotrajno in stabilno glikemi\u010dno raven \u010dez dan je dovolj, da pazimo na kompleksno in uravnote\u017eeno sestavo obrokov. V \u010dlanku<a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> Kaj je zdrava prehrana in kako se nau\u010diti zdravega prehranjevanja<\/strong><\/a> bo pojasnjeno, kako pripraviti tak\u0161en obrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redna telesna dejavnost je prav tako bistvenega pomena za ohranjanje zdrave ravni sladkorja v krvi. O posebnem vplivu gibanja si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-dobro-telovaditi-boljsi-imunski-sistem-zdravje-srca-in-8-drugih-razlogov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj se ukvarjati s \u0161portom in telesno vadbo? Mo\u010dnej\u0161a odpornost, zdravje in \u0161e 8 drugih razlogov. <\/a><\/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\/10\/iStock-1309751251-1124x750.jpg\" alt=\"Kak\u0161en je vpliv vlaknin na krvni sladkor?\" class=\"wp-image-399219\" width=\"843\" height=\"563\" title=\"Kak\u0161en je vpliv vlaknin na krvni sladkor?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Vlaknine vplivajo tudi na zdravje srca in krvnih \u017eil.<\/strong><\/h3>\n\n\n\n<p>Na zdravje srca in o\u017eilja vplivajo predvsem topne vlaknine. V \u010drevesju se pove\u017ee z <strong>\u017eol\u010dnimi kislinami<\/strong>, v katerih je zaradi njene gelne konsistence vgrajen holesterol. Te \u017eol\u010dne kisline in holesterol se skupaj z vlakninami izlo\u010dijo iz telesa. Ko telo potrebuje holesterol (na primer za izdelavo celi\u010dnih membran), je zato prisiljeno <strong>pose\u010di globlje v svoje zaloge holesterola<\/strong> in tako ohranja njegovo raven v zdravem razponu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z optimalno ravnjo holesterola je povezana manj\u0161a mo\u017enost za razvoj ateroskleroze (strjevanje ali zama\u0161itev krvnih \u017eil), ki je podlaga za razvoj <strong>miokardnega infarkta<\/strong> ali <strong>mo\u017eganske kapi<\/strong>. <span style=\"color: #ff6600\">[3]<\/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>6. Pomaga pri huj\u0161anju z uravnavanjem vnosa energije iz hrane<\/strong><\/h3>\n\n\n\n<p>Znano je, da so vlaknine poudarjene v vsaki dieti za huj\u0161anje. Njene posledice se ve\u010dinoma skrivajo v <strong>sposobnosti bolj\u0161ega nasi\u010denja<\/strong>. Vlaknine pove\u010dajo <strong>polnost \u017eelodca<\/strong> in <strong>upo\u010dasnijo praznjenje \u017eelodca<\/strong>. Posledi\u010dno <strong>lakota nastopi kasneje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clovek zaradi dalj\u0161e sitosti iz hrane prejme <strong>manj energije<\/strong>. Na primer, zlahka se zadovoljite z eno rezino kruha s \u0161unko in sirom, \u010de va\u0161 zajtrk vklju\u010duje zelenjavno prilogo. Brez zelenjave pa bi potrebovali dve rezini kruha, da bi se po\u010dutili siti. Energijski vnos pri zajtrku bi bil v drugem primeru veliko ve\u010dji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako so vlaknine v veliko pomo\u010d pri <strong>huj\u0161anju<\/strong>. Poleg tega lahko s prehrano, ki vsebuje veliko vlaknin, <strong>prepre\u010dimo pridobivanje telesne te\u017ee, morebitno debelost in s tem povezane zdravstvene te\u017eave<\/strong>. <span style=\"color: #ff6600\">[2]<\/span><\/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 nasvetih za huj\u0161anje si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Preproste osnove huj\u0161anja: presene\u010deni boste, kaj je zares pomembno<\/a><\/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\/10\/IMG_8275-1124x749.jpg\" alt=\"Prehranske vlaknine in huj\u0161anje\" class=\"wp-image-399234\" width=\"843\" height=\"562\" title=\"Prehranske vlaknine in huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-2048x1365.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=\"Katera_zivila_vsebujejo_vlaknine\"><\/span><strong>Katera \u017eivila vsebujejo vlaknine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Veliko ljudi meni, da sta najbolj\u0161i vir vlaknin zelenjava in sadje. Hkrati je ta skupina \u017eivil na tretjem mestu na lestvici izdelkov z vlakninami.<\/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. Stro\u010dnice<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Po vsebnosti vlaknin so <strong><a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a><\/strong> na prvem mestu. V surovem stanju lahko vsebujejo do 20 g vlaknin na 100 g.<\/li><li>Vendar pa ljudje <strong>ne jedo stro\u010dnic<\/strong>, zato je koristno, da jih vklju\u010dite na primer v razli\u010dne juhe ali namaze ali jih dodate solati. Odli\u010den nadomestek so tudi <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 stro\u010dnic<\/strong><\/a>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko vlaknin v povpre\u010dju vsebujejo razli\u010dne vrste stro\u010dnic?<\/h4>\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\">Izdelek (raw)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">grah<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">rde\u010di fi\u017eol<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u010di\u010derika<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">rde\u010da le\u010da<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">rjava le\u010da<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">vsebnost vlaknin \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><\/tbody><\/table><figcaption><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\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\/10\/IMG_0338-1124x749.jpg\" alt=\"Vlaknine v stro\u010dnicah\" class=\"wp-image-399249\" width=\"843\" height=\"562\" title=\"Vlaknine v stro\u010dnicah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Polnozrnata \u017eita<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Polnozrnata \u017eita<\/strong> so na drugem mestu po vsebnosti vlaknin.<\/li><li><strong>\u017dita v naravni obliki<\/strong>, kot so r\u017e, ekolo\u0161ki ri\u017e, p\u0161enica, je\u010dmen itd., so vir vlaknin. Izdelki iz teh \u017eit, kot so <strong><a href=\"https:\/\/gymbeam.si\/kruh-in-pecivo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kruh<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/testenine\" class=\"ek-link\">testenine<\/a><\/strong>, kosmi\u010di (kot so r\u017eeni ali <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" class=\"ek-link\"><strong>ovseni kosmi\u010di<\/strong><\/a>), <strong><a href=\"https:\/\/gymbeam.si\/kase\" class=\"ek-link\">ka\u0161e<\/a><\/strong> itd., prav tako vsebujejo vlaknine.<\/li><li>Vendar mora biti izdelek <strong>polnozrnat<\/strong>, da vsebuje vlaknine. Polnozrnata \u017eivila vklju\u010dujejo vsa zrna \u017eita, vklju\u010dno z <strong>otrobi<\/strong>, ki vsebujejo veliko vlaknin. Izdelki iz bele moke pa so brez teh sestavin.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko vlaknin v povpre\u010dju vsebujejo razli\u010dne vrste \u017eit?<\/h4>\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\">Izdelek (raw)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">je\u010dmen<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">oves<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">r\u017e<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">p\u0161enica<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">naravni ri\u017e<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">vsebnost vlaknin \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><figcaption><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\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\/10\/13-169-1124x749.jpg\" alt=\"Vlaknine v \u017eitih\" class=\"wp-image-399267\" width=\"843\" height=\"562\" title=\"Vlaknine v \u017eitih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Sadje in zelenjava<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Po vsebnosti vlaknin sta omenjena <strong>zelenjava in sadje<\/strong> na tretjem mestu. Vsebnost vlaknin je od pribli\u017eno 1 do 7 g.<\/li><li>Zelenjava z najve\u010djo vsebnostjo vlaknin je zelena blitva, grah in stro\u010dji fi\u017eol. Med sadjem so to jagodi\u010devje, kot so maline, ribez in robide.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko vlaknin v povpre\u010dju vsebujejo nekatere vrste zelenjave?<\/h4>\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\">Izdelek (raw)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">grah<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">koren\u010dek<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">fi\u017eolovi stroki<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">brokoli<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">zelje<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">vsebnost vlaknin \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.5 g<\/td><\/tr><\/tbody><\/table><figcaption><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko vlaknin v povpre\u010dju vsebujejo nekateri sade\u017ei?<\/h4>\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\">Izdelek (raw)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">maline<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">hru\u0161ka<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">kivi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">borovnice<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">marelice<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">vsebnost vlaknin \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><figcaption><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\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\/10\/iStock-1090509610-1124x749.jpg\" alt=\"Vlaknine v sadju in zelenjavi\" class=\"wp-image-399325\" width=\"843\" height=\"562\" title=\"Vlaknine v sadju in zelenjavi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Ore\u0161\u010dki in semena<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Tudi <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ore\u0161\u010dki in semena<\/strong><\/a> vsebujejo veliko vlaknin. <a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" class=\"ek-link\"><strong>Semena chia<\/strong><\/a> vsebujejo od 2 do 34 g vlaknin na 100 g.<\/li><li>Vsebnost vlaknin je lahko zelo visoka. Vendar naj bo njihov <strong>dnevni dele\u017e<\/strong> manj\u0161i od dele\u017ea prej omenjenih \u017eivil.<\/li><li>Ore\u0161\u010dki in semena so bogati z <strong>ma\u0161\u010dobami in energijo<\/strong>. 100 g mandljev vsebuje do 50 g ma\u0161\u010dob in 580 kcal (2420 kJ). Po energijski vrednosti je navedena koli\u010dina podobna ve\u010djemu kosilu, ki ga sestavljata na primer 150 g mesa in 200 g ri\u017ea.<\/li><li>Privo\u0161\u010dite si <strong>eno majhno pest<\/strong> (pribli\u017eno <strong>30 g<\/strong>) ore\u0161\u010dkov in semen na dan, saj je to optimalna koli\u010dina. \u010ce na primer pojeste 30 g <a href=\"https:\/\/gymbeam.si\/pistacije-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pistacij<\/a>, dobite pribli\u017eno 3,3 g vlaknin (pribli\u017eno 13 % potrebnega dnevnega vnosa).<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko vlaknin v povpre\u010dju vsebujejo nekatere vrste semen in ore\u0161\u010dkov?<\/h4>\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\">Izdelek (raw)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">chia semena<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">lanena semena<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">mandlji<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">pistacije<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">le\u0161niki<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">orehi<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">vsebnost vlaken\/100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><figcaption><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\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\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg\" alt=\"Vlaknine v ore\u0161\u010dkih in semenih\" class=\"wp-image-399288\" width=\"843\" height=\"562\" title=\"Vlaknine v ore\u0161\u010dkih in semenih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksen_je_primeren_dnevni_vnos_vlaknin\"><\/span><div id=\"exacc_6N5fY6etDMaWsAf2w4uwAQ_3\" class=\"iDjcJe IX9Lgd wwB5gf\" aria-hidden=\"true\"><strong>Kak\u0161en je primeren dnevni vnos vlaknin?<\/strong><\/div>\r\n<div class=\"YsGUOb\"><\/div><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogim ljudem v <strong>prehrani primanjkuje vlaknin<\/strong>. Leta 2017 so znanstveniki ugotovili, da odrasli v Evropi zau\u017eijejo med 14 in 25 g. Po podatkih Evropske agencije za varnost hrane (EFSA) bi moral biti priporo\u010den vnos vlaknin vsaj 25 g.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priporo\u010dila za prebivalce ZDA (prehranske smernice za Ameri\u010dane) govorijo o <strong>28 do 34 g<\/strong>, odvisno od starosti in spola. Vsaka dr\u017eava ima svoja priporo\u010dila, vendar se vsa gibljejo med 25 in 35 g vlaknin na dan. <span style=\"color: #ff6600\">[4,7,8,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priporo\u010denih 25 g vlaknin vsebujejo naslednja \u017eivila: <strong>50 g ovsa<\/strong> (ta porcija vsebuje pribli\u017eno 7 g vlaknin), <strong>eno veliko jabolko<\/strong> (pribli\u017eno 3 g vlaknin), <strong>70 g polnozrnatih testenin<\/strong> (surovih, pribli\u017eno 6 g vlaknin), <strong>100 g korenja<\/strong> (pribli\u017eno 3 g vlaknin) in <strong>100 g r\u017eenega kruha<\/strong> (pribli\u017eno 6 g vlaknin).. <span style=\"color: #ff6600\">[12]<\/span><\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-749x1124.jpg\" alt=\"Kako u\u017eivati ve\u010d vlaknin?\" class=\"wp-image-399303\" title=\"Kako u\u017eivati ve\u010d vlaknin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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>Kako zau\u017eiti ve\u010d vlaknin in jih pridobiti potrebno koli\u010dino?<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Izberite polnozrnata \u017eivila<\/strong>, kot sta polnozrnati kruh in testenine.<\/li><li>Poskusite z drugimi \u017eiti, kot so <strong>je\u010dmen, oves<\/strong> in <strong>r\u017e<\/strong>.<\/li><li><strong>Poskusite psevdoceli\u010dnine<\/strong>, kot so ajda, <a href=\"https:\/\/gymbeam.si\/crna-kvinoja-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a> ali amarant.<\/li><li>Pri peki zamenjajte belo moko s polnozrnato p\u0161eni\u010dno, <a href=\"https:\/\/gymbeam.si\/bio-fina-polnozrnata-rzena-moka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u017eeno<\/a>, ajdovo in drugo polnozrnato moko.<\/li><li>Na dan zau\u017eijte <strong>vsaj 400 g zelenjave in sadja<\/strong>. Dele\u017e zelenjave mora biti ve\u010dji od dele\u017ea sadja.<\/li><li><strong>Sadja in zelenjave ne lupite<\/strong>. V lupini sadja in zelenjave, kot so jabolka, hru\u0161ke in kumare, je ve\u010dina vlaknin.<\/li><li>V prehrano <strong>vsaj dvakrat na teden vklju\u010dite stro\u010dnice<\/strong>. Dodate jih lahko juhi, namazu ali solati.<\/li><li>Redno u\u017eivajte <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 in semena<\/a>. Namesto ore\u0161\u010dkov lahko uporabite tudi <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>.<\/li><li>Vnos vlaknin lahko izbolj\u0161ate tudi z dodatki, kot so <a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psilium<\/a>, <a href=\"https:\/\/gymbeam.si\/jabolcne-vlaknine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabol\u010dna vlakna<\/a>, <a href=\"https:\/\/gymbeam.si\/glukomanan-gymbeam.html\" class=\"ek-link\">glukomanan<\/a> ali kompleksni dodatek <a href=\"https:\/\/gymbeam.si\/daily-fiber-gymbeam.html\" class=\"ek-link\">Daily Fiber<\/a>.<\/li><li>Preverite vsebnost vlaknin na <strong>oznakah \u017eivil<\/strong>. \u017divilo, ki vsebuje vsaj 3 g vlaknin na 100 g, se v skladu s predpisi \u0161teje za vir vlaknin. Za \u017eivilo z <strong>visoko vsebnostjo vlaknin velja, da jih vsebuje 6 g ali ve\u010d<\/strong>. <span style=\"color: #ff6600\">[13, 14]<\/span><\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mo\u017eni ne\u017eeleni u\u010dinki visokega vnosa vlaknin<\/strong><\/h3>\n\n\n\n<p>Za vlaknine velja stavek &#8220;preve\u010d \u010desarkoli je slabo&#8221;. Predpisanih 25-30 g vlaknin je nedvomno koristnih za zdravje, vendar \u010de z njimi pretiravate, lahko povzro\u010dijo te\u017eave. Vnos <strong>50-60 g vlaknin<\/strong> na dan velja za pretiran vnos. Te\u017eave se lahko pojavijo, zlasti \u010de velik vnos vzdr\u017eujete dlje \u010dasa.<\/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\"><li>Zaradi u\u017eivanja prevelikih koli\u010din vlaknin se lahko pojavijo <strong>plini in bole\u010dine v trebuhu<\/strong>. To se lahko zgodi tudi, \u010de hitro pove\u010date vnos vlaknin.<\/li><li>Veliko u\u017eivanje lahko pri nekaterih ljudeh povzro\u010di <strong>drisko<\/strong> in ohlapno blato.<\/li><li>Vendar lahko u\u017eivanje prevelikih koli\u010din vlaknin povzro\u010di tudi <strong>zaprtje<\/strong>. \u0160e posebej, \u010de zau\u017eijete premalo vode. \u010ce ne pijete veliko vode, lahko k zaprtju prispeva tudi koli\u010dina vlaknin, ki je <strong>v okviru priporo\u010denega vnosa<\/strong>. Zato poskrbite, da boste spili od <strong>30 do 45 ml vode na kilogram telesne te\u017ee<\/strong>.<\/li><li>Dolgotrajno prekomerno u\u017eivanje vlaknin lahko povzro\u010di <strong>zmanj\u0161ano absorpcijo mineralov<\/strong>, kot so <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\">\u017eelezo<\/a>, <a href=\"https:\/\/gymbeam.si\/cink-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cink<\/a> ali <a href=\"https:\/\/gymbeam.si\/kalcij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcij<\/a>.<\/li><li>Hkrati se lahko zmanj\u0161a absorpcija nekaterih <strong>zdravil<\/strong>. <span style=\"color: #ff6600\">[3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot vidite, ni dobro u\u017eivati preve\u010d vlaknin, \u010deprav so zdrava sestavina. \u010ce <strong>s prehrano ne zau\u017eijete dovolj vlaknin<\/strong>, pove\u010dajte njihov vnos na razumen na\u010din. Prednostno u\u017eivajte \u017eivila z visoko vsebnostjo vlaknin, nato pa razmislite o u\u017eivanju prehranskih dopolnil. Po drugi strani pa razmislite, ali ne zau\u017eijete preve\u010d vlaknin, \u010de se pri vas pojavijo nekateri od zgoraj omenjenih negativnih u\u010dinkov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas moti napihnjenost, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj povzro\u010da napihnjenost trebuha in kako se ga znebiti?<\/a><\/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=\"Kaj_si_je_vredno_zapomniti\"><\/span><strong>Kaj si je vredno zapomniti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne moremo zanikati, da so vlaknine koristne za na\u0161e zdravje. Zato njihovega vnosa ne smete zanemariti.&nbsp;\u010ce \u017eelite izbolj\u0161ati prebavo, zdravje prebavil in sestavo \u010drevesne mikrobiote ali prepre\u010diti nihanje sladkorja v krvi, si prizadevajte za vsaj <strong>25 g vlaknin na dan<\/strong>. To lahko dose\u017eete tako, da pove\u010date vnos stro\u010dnic, polnozrnatih \u017eit, zelenjave, sadja in ore\u0161\u010dkov.<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se vam je ta \u010dlanek zdel koristen, ga delite s prijatelji in znanci.<\/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\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\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>Vsaka kakovostna prehrana mora vsebovati vlaknine. Ali veste, zakaj? V \u010dlanku, ki ga berete danes, so opisane \u0161tevilne zdravstvene prednosti vlaknin in nekaj \u017eivil, ki jih lahko zau\u017eijete ve\u010d, da pove\u010date njihov vnos.<\/p>\n","protected":false},"author":156,"featured_media":399137,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7735,7359,7593,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-400908","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-prebava","9":"tag-prehrana-sl","10":"tag-vlaknine","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>Prehranske vlaknine: Zakaj so pomembne in kateri so viri? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj so vlaknine, kje jih lahko najdemo in zakaj so potrebne v hrani? 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