{"id":403222,"date":"2022-11-22T12:13:47","date_gmt":"2022-11-22T11:13:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=403222"},"modified":"2025-10-13T16:00:02","modified_gmt":"2025-10-13T14:00:02","slug":"zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/","title":{"rendered":"Zdrave in nezdrave ma\u0161\u010dobe: katera \u017eivila jesti in katerim se izogibati?"},"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\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/#Kako_si_predstavljate_mascobe_v_hrani\" title=\"Kako si predstavljate ma\u0161\u010dobe v hrani?\">Kako si predstavljate ma\u0161\u010dobe v hrani?<\/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\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/#Kaj_je_telesna_mascoba\" title=\"Kaj je telesna ma\u0161\u010doba?\">Kaj je telesna ma\u0161\u010doba?<\/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\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/#Katere_mascobne_kisline_obstajajo_in_kaksne_so_njihove_koristi_za_zdravje\" title=\"Katere ma\u0161\u010dobne kisline obstajajo in kak\u0161ne so njihove koristi za zdravje?\">Katere ma\u0161\u010dobne kisline obstajajo in kak\u0161ne so njihove koristi za 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\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/#1_Nasicene_mascobne_kisline\" title=\"1. Nasi\u010dene ma\u0161\u010dobne kisline\">1. Nasi\u010dene ma\u0161\u010dobne kisline<\/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\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/#2_Mononenasicene_mascobne_kisline\" title=\"2. Mononenasi\u010dene ma\u0161\u010dobne kisline\">2. Mononenasi\u010dene ma\u0161\u010dobne kisline<\/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\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/#3_Polinenasicene_mascobne_kisline\" title=\"3. Polinenasi\u010dene ma\u0161\u010dobne kisline\">3. Polinenasi\u010dene ma\u0161\u010dobne kisline<\/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\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/#Kaksno_je_razmerje_mascobnih_kislin_v_razlicnih_mascobah\" title=\"Kak\u0161no je razmerje ma\u0161\u010dobnih kislin v razli\u010dnih ma\u0161\u010dobah?\">Kak\u0161no je razmerje ma\u0161\u010dobnih kislin v razli\u010dnih ma\u0161\u010dobah?<\/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\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/#4_Transmascobne_kisline\" title=\"4. Transma\u0161\u010dobne kisline&nbsp;&nbsp;\">4. Transma\u0161\u010dobne kisline&nbsp;&nbsp;<\/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\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/#Nasveti_za_dodajanje_zdravih_mascob_in_doseganje_optimalne_kolicine_v_prehrani\" title=\"Nasveti za dodajanje zdravih ma\u0161\u010dob in doseganje optimalne koli\u010dine v prehrani\">Nasveti za dodajanje zdravih ma\u0161\u010dob in doseganje optimalne koli\u010dine v prehrani<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/#Kateri_viri_mascob_so_najboljsi_in_katere_je_treba_omejiti\" title=\"Kateri viri ma\u0161\u010dob so najbolj\u0161i in katere je treba omejiti?\">Kateri viri ma\u0161\u010dob so najbolj\u0161i in katere je treba omejiti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/#Kaj_si_morate_zapomniti\" title=\"Kaj si morate zapomniti?&nbsp;&nbsp;\">Kaj si morate zapomniti?&nbsp;&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>O ma\u0161\u010dobah in njihovih u\u010dinkih se nenehno razpravlja. Gre za eno od vro\u010dih tem na podro\u010dju prehrane, ki mnoge ljudi begajo. Ali so bolj\u0161e rastlinske ali \u017eivalske ma\u0161\u010dobe? Ali so ma\u0161\u010dobe pravzaprav zdrave ali pa boste zaradi njihovega u\u017eivanja dobili sr\u010dni infarkt? V tem \u010dlanku odgovarjamo na ta in \u0161tevilna druga vpra\u0161anja ter vam pomagamo, da si razjasnite mnenje o ma\u0161\u010dobah.<\/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=\"Kako_si_predstavljate_mascobe_v_hrani\"><\/span><strong>Kako si predstavljate ma\u0161\u010dobe v hrani?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prehranska ma\u0161\u010doba je ena od treh osnovnih <strong>makrohranil<\/strong> (druga dva sta ogljikovi hidrati in beljakovine). Ma\u0161\u010dobe so sestavljene iz <strong>glicerola in ma\u0161\u010dobnih kislin (FA)<\/strong>. Kemi\u010dne vezi med ogljiki v verigi ma\u0161\u010dobne kisline dolo\u010dajo, ali gre za nasi\u010deno ali nenasi\u010deno ma\u0161\u010dobno kislino.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nasi\u010dene<\/strong> ma\u0161\u010dobne kisline nimajo dvojne vezi.<\/li>\n\n\n\n<li><strong>Mononenasi\u010dene<\/strong> ma\u0161\u010dobne kisline imajo eno dvojno vez.<\/li>\n\n\n\n<li><strong>Polinenasi\u010dene<\/strong> ma\u0161\u010dobne kisline imajo dve ali ve\u010d dvojnih vezi med ogljikoma.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u0160tevilo ogljikovih atomov in \u0161tevilo dvojnih vezi dolo\u010data vpliv ma\u0161\u010dobnih kislin na zdravje. V ma\u0161\u010dobah in mastni hrani vedno obstaja <strong>kombinacija razli\u010dnih ma\u0161\u010dobnih kislin<\/strong>. Od njihove vsebnosti in razmerja je odvisno, kak\u0161en bo<strong>vpliv dolo\u010denega \u017eivila na va\u0161e zdravje.<\/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>Kak\u0161na je funkcija ma\u0161\u010dob v va\u0161i prehrani?<\/strong><\/h3>\n\n\n\n<p>Ma\u0161\u010dobe so zelo pomembna sestavina va\u0161e prehrane, brez katere \u0161tevilni procesi v telesu ne bi bili mogo\u010di. Zato naj bi v va\u0161i prehrani predstavljale povpre\u010dno <strong>20-35 % celotnega dnevnega energijskega vnosa.<\/strong> <span style=\"color: #ff6600\">[4,17]<\/span><\/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>To hranilo je pomemben<strong>vir energije.<\/strong> 1 g ma\u0161\u010dobe ustreza <strong>9 kcal<\/strong> (39 kJ), kar je dvojna koli\u010dina beljakovin in ogljikovih hidratov.<\/li>\n\n\n\n<li>Ma\u0161\u010doba doda hrani <strong>okus<\/strong> in prijetno <strong>teksturo<\/strong>.<\/li>\n\n\n\n<li>Prav tako pomaga ohranjati dolgotrajnej\u0161i <strong>ob\u010dutek sitosti<\/strong>, saj se prebavlja po\u010dasneje kot druga hranila.<\/li>\n\n\n\n<li>Ma\u0161\u010dobe pomagajo tudi pri <strong>absorpciji vitaminov, topnih v ma\u0161\u010dobah<\/strong> (vitamins <a href=\"https:\/\/gymbeam.si\/vitamin-a\" target=\"_blank\" aria-label=\"A (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" aria-label=\"D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">D<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/vitamin-e\" target=\"_blank\" aria-label=\"E (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">E<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/ostali-vitamini\" target=\"_blank\" aria-label=\"K (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">K<\/a>).<\/li>\n\n\n\n<li>Brez ma\u0161\u010dob ne bi pri\u0161lo do proizvodnje nekaterih <strong>hormonov<\/strong>, kot sta estrogen in testosteron.<\/li>\n\n\n\n<li>Ma\u0161\u010dobne kisline igrajo tudi vlogo pri <strong>imunskih reakcijah<\/strong> ali pri procesu <strong>strjevanja<\/strong> krvi. <span style=\"color: #ff6600\">[3,11,16]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-1124x749.jpg\" alt=\"Zakaj so ma\u0161\u010dobe pomembne?\" class=\"wp-image-397386\" style=\"width:843px;height:562px\" title=\"Zakaj so ma\u0161\u010dobe pomembne?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-2048x1365.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=\"Kaj_je_telesna_mascoba\"><\/span><strong>Kaj je telesna ma\u0161\u010doba?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Telesna ma\u0161\u010doba je shranjena kot <strong>triacilgliceroli <\/strong>(glicerol s tremi vezanimi ma\u0161\u010dobnimi kislinami) v <strong>ma\u0161\u010dobnih celicah<\/strong> <strong>(adipocitih)<\/strong>.<\/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>Nakopi\u010deni adipociti pod ko\u017eo so del <strong>podko\u017enega ma\u0161\u010dobnega tkiva.<\/strong> Podko\u017eno ma\u0161\u010dobo lahko vidite in je tista, ki se je obi\u010dajno posku\u0161ate znebiti, ko se ne morete spraviti v svoje najljub\u0161e hla\u010de.<\/li>\n\n\n\n<li>V nasprotju pa <strong>visceralna ma\u0161\u010doba<\/strong> obdaja notranje organe in je vidna samo, \u010de je ima oseba preve\u010d. Odve\u010dna visceralna ma\u0161\u010doba se bo pokazala v <strong>pretiranem obsegu pasu<\/strong> in prina\u0161a pove\u010dano tveganje za sladkorno bolezen tipa 2, visok krvni tlak ali bolezni srca. <span style=\"color: #ff6600\">[9]<\/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>Koli\u010dina ma\u0161\u010dobnega tkiva se pove\u010da, ko je va\u0161 <strong>vnos energije ve\u010dji od porabe energije.<\/strong> Pove\u010da se <strong>ne samo po \u010dezmernem vnosu ma\u0161\u010dob s hrano, ampak tudi po \u010dezmernem u\u017eivanju ogljikovih hidratov in beljakovin.<\/strong> Vsa hranila se s\u010dasoma pretvorijo v <strong>energijo<\/strong>, ki v <strong>prese\u017eku<\/strong> povzro\u010di <strong>skladi\u0161\u010denje ma\u0161\u010dobe v ma\u0161\u010dobnem tkivu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nasprotno, ko je potrebno, se lahko ma\u0161\u010doba <strong>sprosti<\/strong> iz teh zalog in se uporabi kot <strong>vir energije.<\/strong> Ali se ma\u0161\u010doba shrani, razgradi ali ostane nespremenjena, je odvisno od <strong> ravnovesje med vnosom in porabo energije.<\/strong> Svoj optimalni energijski vnos za izgubo, vzdr\u017eevanje ali pove\u010danje telesne te\u017ee lahko izra\u010dunate s&nbsp; <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spletnim kalkulatorjem<\/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>Kak\u0161en je namen ma\u0161\u010dobe v telesu?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ma\u0161\u010dobno tkivo slu\u017ei kot <strong>zaloga energije<\/strong>.<\/li>\n\n\n\n<li>Ma\u0161\u010dobe so nepogre\u0161ljiva komponenta <strong>celi\u010dnih membran<\/strong>. Vsaka celica vsebuje ma\u0161\u010dobe, ki so tako reko\u010d eden od gradnikov telesa.<\/li>\n\n\n\n<li>Ma\u0161\u010dobe so bistvena strukturna in funkcionalna sestavina<strong> mo\u017eganov in \u017eiv\u010dnega sistema<\/strong>. Niso le del membran mo\u017eganskih celic, temve\u010d prekrivajo tudi \u017eiv\u010dna vlakna in imajo pomembno vlogo pri prenosu \u017eiv\u010dnih signalov.<\/li>\n\n\n\n<li>Telesna ma\u0161\u010doba pomaga <strong>uravnavati telesno temperaturo<\/strong>.<\/li>\n\n\n\n<li>Zagotavlja <strong>fizi\u010dno za\u0161\u010dito<\/strong> notranjih organov.<\/li>\n\n\n\n<li>Ma\u0161\u010dobno tkivo lahko proizvaja tudi <strong>hormone<\/strong> (imenovane <strong>adipokini<\/strong>). Ti lahko na primer vplivajo na delovanje imunskega sistema, ob\u010dutljivost na inzulin ali energijsko presnovo. Hormon <strong>leptin<\/strong> na primer vpliva na ob\u010dutek lakote in sitosti. <span style=\"color: #ff6600\">[3,11,16]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/10\/iStock-1041835246-1124x749.jpg\" alt=\"Kak\u0161na je funkcija ma\u0161\u010dob v telesu?\" class=\"wp-image-397401\" style=\"width:843px;height:562px\" title=\"Kak\u0161na je funkcija ma\u0161\u010dob v telesu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1041835246-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1041835246-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katere_mascobne_kisline_obstajajo_in_kaksne_so_njihove_koristi_za_zdravje\"><\/span><strong>Katere ma\u0161\u010dobne kisline obstajajo in kak\u0161ne so njihove koristi za zdravje?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nemogo\u010de je trditi, ali so ma\u0161\u010dobe zdrave ali nezdrave. To je odvisno od <strong>koli\u010dine<\/strong> ma\u0161\u010dob v prehrani in <strong>dele\u017ea posameznih ma\u0161\u010dobnih kislin<\/strong>. Poleg tega je najpomembnej\u0161a njihova vsebnost v hrani. Katere bi morale prevladovati in katere bi morali omejiti?<\/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_Nasicene_mascobne_kisline\"><\/span><strong>1. Nasi\u010dene ma\u0161\u010dobne kisline<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ma\u0161\u010dobe nasi\u010denih ma\u0161\u010dobnih kislin (SAFA) zlahka prepoznamo po tem, da so ve\u010dinoma <strong> trdne pri sobni temperaturi.<\/strong> Sem spadajo vse ma\u0161\u010dobe <strong>\u017eivalskega izvora,<\/strong> kot je <strong> maslo<\/strong> ali <strong>mast.<\/strong> Vendar pa obstajajo izjeme v skupini rastlinskih ma\u0161\u010dob, in sicer ma\u0161\u010dobe tropskih palm, kot so <strong>kokosova ma\u0161\u010doba, palmina mast in ma\u0161\u010doba palmovih jedrc.<\/strong> Med rastlinske vire nasi\u010denih ma\u0161\u010dob spada tudi <strong>kakavovo maslo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nasi\u010dene ma\u0161\u010dobne kisline prevladujejo tudi v vseh <strong>\u017eivilih \u017eivalskega izvora<\/strong> &#8211; v mesu, mesnih izdelkih (\u0161unka, salama, klobase itd.), jajcih in mle\u010dnih izdelkih.<\/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>So nasi\u010dene ma\u0161\u010dobne kisline \u0161kodljive?<\/strong><\/h3>\n\n\n\n<p>Prekomerno u\u017eivanje nasi\u010denih ma\u0161\u010dobnih kislin \u017ee dolgo velja za veliko tveganje za <strong>zdravje srca in o\u017eilja<\/strong>, zlasti zaradi mo\u017enega negativnega vpliva na raven holesterola v krvi. A trenutno znanost nanje gleda nekoliko druga\u010de. Zdi se, da niso samo SAFA tiste, ki ogro\u017eajo zdravje srca in o\u017eilja. Verjetno je dejavnik tveganja <strong>hrana<\/strong>, zlasti <strong>visoko industrializirani predelani izdelki<\/strong>, ki vsebujejo me\u0161anico <strong>soli, transma\u0161\u010dob, konzervansov<\/strong> in drugih snovi skupaj s SAFA, ki so dejavniki tveganja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nasprotno pa so na primer v mle\u010dnih izdelkih ali kakovostni temni \u010dokoladi nasi\u010dene ma\u0161\u010dobe zdru\u017eene z <strong>minerali, vitamini,<\/strong> koristnimi <strong>mle\u010dnimi beljakovinami<\/strong> in drugimi <strong>biolo\u0161ko aktivnimi snovmi. <\/strong> Posledi\u010dno lahko prevladajo zdravstvene koristi hrane. Poleg vsebnosti hranil v posameznih \u017eivilih je treba nasi\u010dene ma\u0161\u010dobe upo\u0161tevati v okviru <strong>splo\u0161nih prehranjevalnih in \u017eivljenjskih navad.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poskrbite, da va\u0161a prehrana vklju\u010duje veliko <strong>zelenjave, sadja,<\/strong> <strong><a href=\"https:\/\/gymbeam.si\/zitarice\" class=\"ek-link\">polnozrnati izdelki<\/a><\/strong> in drugih \u017eivil, ki vam zagotavljajo <strong>vlaknine, vitamine <\/strong>in druge <strong>bioaktivne snovi. <\/strong>Tako vnos nasi\u010denih ma\u0161\u010dob iz mle\u010dnih izdelkov, mesa, masla itd. morda ne bo tolik\u0161en problem, kot je sprva kazalo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar dieta, ki temelji na <strong>hitri hrani, suhi salami<\/strong> in <strong>mesnih izdelkih<\/strong> ali <strong>ocvrti hrani<\/strong> z visoko vsebnostjo <strong>nasi\u010denih ma\u0161\u010dob v kombinaciji s pretiranno vsebnostjo soli, transma\u0161\u010dobnimi kislinami, konzervansi ter drugimi dodanimi<\/strong>&nbsp;<strong>snovmi<\/strong> bodo imele potencialno negativen u\u010dinek.<span style=\"color: #ff6600\">[1,2,6]<\/span><\/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.si\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-1124x749.jpg\" alt=\"So nasi\u010dene ma\u0161\u010dobne kisline \u0161kodljive?\" class=\"wp-image-397516\" style=\"width:843px;height:562px\" title=\"So nasi\u010dene ma\u0161\u010dobne kisline \u0161kodljive?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Kaj pa kokosova in MCT ma\u0161\u010doba?<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/mct-olje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MCT ma\u0161\u010dobe<\/a>&nbsp;so obi\u010dajno <strong>srednjeveri\u017ene ma\u0161\u010dobne kisline.<\/strong> To pomeni, da se <strong>hitreje presnavljajo<\/strong> in jih telo uporablja kot <strong>neposreden vir energije<\/strong>. Zlasti kokosova ma\u0161\u010doba je zaradi visokega dele\u017ea <strong>lavrinske kisline<\/strong> (srednjeveri\u017ena ma\u0161\u010dobna kislina) pogosto predstavljena kot odli\u010den vir MCT ma\u0161\u010dobe. V resnici pa se ta ma\u0161\u010dobna kislina obna\u0161a kot <strong>dolgoveri\u017ena nasi\u010dena kislina.<\/strong> Rezultati znanstvenih raziskav ka\u017eejo na vpliv kokosove ma\u0161\u010dobe na zvi\u0161anje ravni holesterola v krvi. Najbolje je torej, da jo uporabite na ko\u017ei ali laseh in prepustite njeno mesto v kuhinji drugi ma\u0161\u010dobi. <span style=\"color: #ff6600\">[19] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koliko nasi\u010denih ma\u0161\u010dobnih kislin lahko zau\u017eijete?<\/strong><\/h3>\n\n\n\n<p>Priporo\u010dila o vnosu nasi\u010denih ma\u0161\u010dobnih kislin navajajo, da <strong>ne smejo predstavljati ve\u010d kot 10 % celotnega dnevnega energijskega vnosa.<\/strong> \u010ce uporabimo referen\u010dni dnevni energijski vnos za zdravo odraslo osebo (2000 kcal), je to <strong> 200 kcal <\/strong>. Poleg tega je ta koli\u010dina energije enakovredna <strong>22 g<\/strong> <strong>nasi\u010denih ma\u0161\u010dobnih kislin<\/strong>. Najdemo jih na primer v 43 g masla, 15 jajcih ali 210 g sira s 30 % ma\u0161\u010dobe. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Katera \u017eivila vsebujejo najve\u010d nasi\u010denih ma\u0161\u010dobnih kislin?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mastno meso, prekajeno meso (salame, klobase, slanina itd.)<\/li>\n\n\n\n<li>maslo, ghee, svinjska mast<\/li>\n\n\n\n<li>maslo, ghee, mastni mle\u010dni izdelki (sir, smetana, kremni jogurt)<\/li>\n\n\n\n<li>tropske palmove ma\u0161\u010dobe &#8211; kokosovo olje, palmovo olje<\/li>\n\n\n\n<li>tropske palmove ma\u0161\u010dobe &#8211; kokosovo olje, palmovo olje<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"110470,110665,111160\" ><\/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=\"2_Mononenasicene_mascobne_kisline\"><\/span><strong>2. Mononenasi\u010dene ma\u0161\u010dobne kisline<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mononenasi\u010dene ma\u0161\u010dobne kisline (MUFA),<\/strong> znane kot omega-7 in omega-9, se nahajajo predvsem v ma\u0161\u010dobah <strong>rastlinskega izvora<\/strong>. Najdete jih v <a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rastlinskem olju<\/strong><\/a>, <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orehih<\/strong>,&nbsp;<strong>semenih<\/strong><\/a>&nbsp;ali <strong>avokadu.<\/strong> Kot pri nasi\u010denih ma\u0161\u010dobnih kislinah, mononenasi\u010dene FA najdemo v <strong>razli\u010dnih kombinacijah in razmerjih<\/strong> v virih hrane. <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>Kak\u0161ne koristi prina\u0161a MUFA?<\/strong><\/h3>\n\n\n\n<p>Mononenasi\u010dene ma\u0161\u010dobne kisline bodo verjetno pomagale dose\u010di optimalno razmerje med <strong>skupnim holesterolom in HDL<\/strong> (\u00bbdobrim\u00ab) <strong>holesterolom v krvi.<\/strong> Z ohranjanjem holesterola v zdravem obmo\u010dju lahko zmanj\u0161ati tveganje za nastanek <strong>ateroskleroze<\/strong> (bolezen \u017eilne stene, pri kateri se kopi\u010dijo ma\u0161\u010dobe in druge snovi, krvna \u017eila pa se postopoma zo\u017ei) in s tem povezano tveganje za sr\u010dni infarkt ali mo\u017egansko kap.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Literatura govori tudi o njihovem pozitivnem vplivu na <strong>inzulinsko ob\u010dutljivost in krvni tlak<\/strong>. Tako je lahko prehrana, bogata z MUFA, primeren del preventive pred, na primer, t.i. <strong>metaboli\u010dnim sindromom, <\/strong>pri katerem se te\u017eave s krvnim tlakom in povi\u0161anim holesterolom pojavljajo skupaj z debelostjo in sladkorno boleznijo tipa 2. Vklju\u010ditev ve\u010d MUFA v prehrano bodo cenili tudi tisti, ki \u017ee imajo te te\u017eave, saj lahko pomaga izbolj\u0161ati splo\u0161no zdravje.<span style=\"color: #ff6600\"> [3,13]<\/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>Kolik\u0161na koli\u010dina MUFA bi morala biti v va\u0161i prehrani?<\/strong><\/h3>\n\n\n\n<p>MUFA bi morale predstavljati ve\u010dino celotnega vnosa ma\u0161\u010dob. Svetovna zdravstvena organizacija priporo\u010da dnevni vnos pribli\u017eno <strong>10-15 % celotnega dnevnega vnosa energije<\/strong> v obliki mononenasi\u010denih ma\u0161\u010dobnih kislin. Pri referen\u010dnem vnosu 2000 kcal ta razpon predstavlja pribli\u017eno 22-33 g MUFA. To je koli\u010dina, ki jo najdemo v pribli\u017eno 35 ml olj\u010dnega olja ali pribli\u017eno 100 g indijskih ore\u0161\u010dkov. <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<p><strong>Which foods contain the most monounsaturated fatty acids?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rastlinska olja &#8211; son\u010dni\u010dno, <a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-canola-cooking-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kanolino<\/a>, <a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-olive-oil-cooking-spray-201g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olivno <\/a>, sezamovo<\/li>\n\n\n\n<li>ore\u0161\u010dki &#8211; <a href=\"https:\/\/gymbeam.si\/blansirani-mandlji-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandlji<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/pekan-orehi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orehi pekan<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/pistacije-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pistacija<\/a><a href=\"https:\/\/gymbeam.si\/orescki-makadamije-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">, makadamija<\/a>, <a href=\"https:\/\/gymbeam.si\/lesniki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">le\u0161niki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idi<\/a><\/li>\n\n\n\n<li>semena &#8211; <a href=\"https:\/\/gymbeam.si\/bio-bucna-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bu\u010dna<\/a>, son\u010dni\u010dna<\/li>\n\n\n\n<li>avokado, <a href=\"https:\/\/gymbeam.si\/bio-devisko-avokadovo-olje-vanavita-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">avokadovo olje<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-1124x748.jpg\" alt=\"Kateri ore\u0161\u010dki vsebujejo zdrave ma\u0161\u010dobe?\" class=\"wp-image-397431\" style=\"width:843px;height:561px\" title=\"Kateri ore\u0161\u010dki vsebujejo zdrave ma\u0161\u010dobe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-2048x1363.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-768x511.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Polinenasicene_mascobne_kisline\"><\/span><strong>3. Polinenasi\u010dene ma\u0161\u010dobne kisline<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za razliko od nasi\u010denih in mononenasi\u010denih FA, polinenasi\u010dene ma\u0161\u010dobne kisline (PUFA) vklju\u010dujejo tiste, ki jih va\u0161e telo <strong>ne more proizvesti samo<\/strong> in jih mora <strong>vnesti s hrano<\/strong> (imenovane <strong>esencialne<\/strong> ). PUFA delimo na <strong>omega-3 in omega-6<\/strong> ma\u0161\u010dobne kisline, od katerih ima vsaka razli\u010dne u\u010dinke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako <strong>rastlinska hrana<\/strong> (olja, ore\u0161\u010dki itd.) kot <strong>\u017eivalska hrana<\/strong> (zlasti ribe) sta dober vir polinenasi\u010denih ma\u0161\u010dobnih kislin (PUFA).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priporo\u010den vnos polinenasi\u010denih ma\u0161\u010dobnih kislin je 6-11 % celotnega energijskega vnosa. Pri vnosu 2000 kcal to pomeni 13-24 g PUFA.<span style=\"color: #ff6600\"> [18]<\/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>3.1 Omega-3 ma\u0161\u010dobne kisline &#8211; kak\u0161ne so njihove koristi in viri?<\/strong><\/h3>\n\n\n\n<p>Ta skupina je hvaljena zaradi \u0161tevilnih koristi za zdravje, \u0161tevilne omega-3 ma\u0161\u010dobne kisline pa so bistvenega pomena za pravilno delovanje telesa. Omega-3 ma\u0161\u010dobna kislina, ki je bistvenega pomena za vas in jo lahko dobite samo s svojo prehrano, je <strong>alfa-linolenska kislina (ALA).<\/strong> Najdemo jo v <strong><a href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lanenih semenih<\/a><\/strong>, <strong><a href=\"https:\/\/gymhttps:\/\/https:\/\/gymbeam.si\/bio-laneno-olje-vanavita.html.si\/bio-laneno-olje-vanavita.htmlbeam.com\/bio-linseed-oil-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lanenem olju<\/a>, <\/strong>repi\u010dnem olju, orehih in njihovemu olju,<strong><a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chia semenih<\/strong><\/a>, <strong>p\u0161eni\u010dnih kal\u010dkih<\/strong><\/strong>ali <strong><strong>sojinem<\/strong> olju <\/strong>itd. Blagodejno je npr. zaradi pozitivnega vpliva na raven holesterola v krvi .<strong> <span style=\"color: #ff6600\">[11]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar ima pomembno vlogo tudi njena <strong>pretvorba v ma\u0161\u010dobni kislini EPA in DHA<\/strong>. Te dolgoveri\u017ene kisline so znane po svojem pozitivnem vplivu na <strong>delovanje srca in mo\u017eganov<\/strong>. Sodelujejo pri zni\u017eevanju krvnega tlaka, ravni triacilglicerola v krvi, delujejo protivnetno in imajo vlogo na primer pri zdravljenju bolnikov z rakom. Vendar pa pretvorba ALA v EPA in DHA <strong>ne zado\u0161\u010da.<\/strong> \u010ce pomislite, kako pogosto se viri alfa-linolne kisline pojavljajo v va\u0161i prehrani, bo ve\u010dina od vas ugotovila, da imate <strong>velike rezerve.<\/strong>&nbsp;Poleg tega se od majhne koli\u010dine, ki jo zau\u017eijete, le <strong>del pretvori v EPA in DHA<\/strong> (pribli\u017eno 5 % se pretvori v EPA in manj kot 0,5 % v DHA). <span style=\"color: #ff6600\">[4,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce torej \u017eelite dose\u010di <strong>priporo\u010deni vnos<\/strong> <strong>eikosapentaenojske<\/strong> in <strong>dokozaheksaenojske<\/strong> kisline, se ni dobro zana\u0161ati na njihovo pretvorbo iz alfa &#8211; linolenska kislina. EPA in DHA je zato treba jemati iz <strong>virov, ki so bogati z njima.<\/strong> Alfa-linolenska kislina mora predstavljati 0,5-2 % va\u0161ega celotnega energijskega vnosa. <span style=\"color: #ff6600\">[18]<\/span><\/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.si\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-1124x749.jpg\" alt=\"Kje lahko najdemo omega 3?\" class=\"wp-image-397446\" style=\"width:843px;height:562px\" title=\"Kje lahko najdemo omega 3?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>Katera \u017eivila so najbolj\u0161i vir EPA in DHA?<\/strong><\/h4>\n\n\n\n<p><strong>Glavna vira<\/strong> eikozapentaenojske kisline in dokozaheksanojske kisline sta <strong> mastne morske ribe<\/strong> in <strong><a href=\"https:\/\/gymbeam.si\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribje olje<\/a><\/strong>. Kako pogosto imate <strong>lososa, sku\u0161o ali sleda<\/strong>? V skladu s priporo\u010dili bi morale biti oceanske ribe v va\u0161i prehrani <strong>dvakrat na teden.<\/strong> <strong>Morske alge<\/strong> so tudi dober rastlinski vir EPA in DHA. <span style=\"color: #ff6600\">[7,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kak\u0161na je povpre\u010dna vsebnost omega-3 v razli\u010dnih ribah?<\/strong><\/p>\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\">Ribe<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vsebnost omega-3\/100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine v konzervi<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">sled<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">sku\u0161a<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">postrv<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuna v konzervi<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/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\"><strong>Koliko EPA in DHA potrebujemo?<\/strong><\/h4>\n\n\n\n<p>Po priporo\u010dilih <strong>Evropske agencije za varnost hrane (EFSA)<\/strong> naj bi zdrava odrasla oseba zau\u017eila <strong>250 mg EPA in DHA<\/strong> na dan. Na primer, v 100 g lososa vnesete do sedemkrat to koli\u010dino. 250 mg naj bi slu\u017eilo kot ena od komponent za\u0161\u010dite pred visokim holesterolom, krvnim tlakom in drugimi sr\u010dno-\u017eilnimi te\u017eavami. <strong>Nose\u010dnice<\/strong> morajo pove\u010dati ta odmerek za dodatnih <strong>100 do 20 0 mg v obliki DHA.<\/strong> <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>FAO (Organizacija Zdru\u017eenih narodov za prehrano in kmetijstvo)<\/strong> priporo\u010da razpon od 0,25 do 2 g EPA in DHA na dan. Zgornjo mejo dose\u017eemo na primer s 117 g konzerviranih sardel. <span style=\"color: #ff6600\">[18] <\/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 je za ve\u010dino od nas te\u017eko dose\u010di prehrano z zadostnim vnosom ma\u0161\u010dobnih kislin omega-3. \u010ce nekdo iz razli\u010dnih razlogov izlo\u010di ribe, je ta naloga prakti\u010dno nemogo\u010da. Zato ni ni\u010d narobe, \u010de razmislite o dopolnjevanju z ma\u0161\u010dobnimi kislinami omega-3 v obliki <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/omega-3\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prehranskih dopolnil<\/strong><\/a>, ki vsebujejo koncentrirane koli\u010dine omega-3 FA iz rib ali ribjega olja. Vegani bodo cenili dodatke iz <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vegan-omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>morskih alg<\/strong>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o polinenasi\u010denih ma\u0161\u010dobnih kislinah, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Omega-3 ma\u0161\u010dobne kisline: Ali jih zau\u017eijete dovolj in v pravem razmerju z omega-6?<\/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>3.2 Omega-6 ma\u0161\u010dobne kisline \u2013 so dobre tudi za vas?<\/strong><\/h3>\n\n\n\n<p>Pogosto beremo, da je treba zmanj\u0161ati vsebnost ma\u0161\u010dobnih kislin omega-6 zaradi njihovih morebitnih \u0161kodljivih u\u010dinkov. Esencialna kislina omega-6, <strong>linolna kislina<\/strong>, se v telesu pretvori v <strong>arahidonsko kislino<\/strong>, ki sodeluje pri nastajanju <strong>pro-vnetnih snoveh<\/strong>. V resnici pa iz arahidonske kisline nastajajo tudi produkti, ki <strong>\u0161\u010ditijo<\/strong> pred vnetji in so potrebni tudi za <strong>pravilno strjevanje krvi<\/strong> ter tako kot omega-3 FA pomagajo <strong>izbolj\u0161ati stanje srca in o\u017eilja<\/strong>. Konec koncev so to ma\u0161\u010dobne kisline s \u0161tevilnimi koristmi. <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zagotavljanje zadostne koli\u010dine omega-6 v prehrani ni tako velik problem kot pri omega-3 FA. <strong>Linolna kislina<\/strong> je v veliki meri prisotna na primer v <strong>son\u010dni\u010dnem olju<\/strong>, ki ga veliko ljudi pogosto uporablja v kuhinji. Drugi dobri viri so <strong>koruzno olje, sojino olje<\/strong> in tudi <strong>sezamova semena<\/strong>, <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/organsko-devisko-sezamovo-olje-olmuhle-solling.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sezamovo olje<\/a><\/strong>, <strong>ara\u0161idi,<\/strong> <strong><a href=\"https:\/\/gymbeam.si\/bio-bucna-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bu\u010dna semena<\/a><\/strong>, itd. Dnevno naj bi omega-6 predstavljale 2,5-9 % celotnega energijskega vnosa. <span style=\"color: #ff6600\">[18] <\/span><\/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.si\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-1124x749.jpg\" alt=\"Je omega-6 zdrava?\" class=\"wp-image-397463\" style=\"width:843px;height:562px\" title=\"Je omega-6 zdrava?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ali je razmerje med omega-6 in omega-3 pomembno?<\/strong><\/h3>\n\n\n\n<p>Po nekaterih priporo\u010dilih je pomembno jemati omega-3 in omega-6 v optimalnem razmerju, da se uravnote\u017eijo njihovi pozitivni in morebitni negativni u\u010dinki. \u010ce\u0161ko dru\u0161tvo za prehrano na primer priporo\u010da <strong>razmerje 5:1 v korist omega-6 FA<\/strong>. Vendar je danes to razmerje obi\u010dajno pribli\u017eno <strong>20 : 1.<\/strong> Vnos omega-6 je tako ve\u010dkrat ve\u010dji. To lahko pomeni na primer ve\u010dje tveganje za prekomerno strjevanje krvi, vnetne procese v telesu ali aterosklerozo. <span style=\"color: #ff6600\">[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>Povpre\u010dni osebi, ki se \u017eeli prehranjevati zdravo, se ni treba truditi, da bi dosegla natan\u010dno priporo\u010deno razmerje FA. Vse, kar morate storiti, je, da skrbno izberete vire ma\u0161\u010dob. <strong>Pove\u010dajte vnos ma\u0161\u010dobnih kislin omega-3<\/strong> in, nasprotno, <strong>nekoliko zmanj\u0161ajte vnos \u017eivil, bogatih z ma\u0161\u010dobnimi kislinami omega-6<\/strong>.<\/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\"><strong>Kako to storite?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prizadevajte si za ve\u010dji vnos ma\u0161\u010dobnih kislin omega-3, ki jih vsebujejo mastne ribe, in jih u\u017eivajte vsaj dvakrat na teden. Izmenjajte vrste rib in jedi, v katerih jih jeste. Pripravite lahko na primer razli\u010dne ribje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-namaz-z-jajci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">namaze<\/a>, jih vme\u0161ate v <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-namaz-z-jajci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">solato<\/a> preprosto pripravite ribe s prilogo.<\/li>\n\n\n\n<li>V prehrano dodajte <strong>lanena semena<\/strong> ali <strong>laneno olje<\/strong>, <strong>orehe<\/strong> ali <strong>repi\u010dno olje<\/strong>, saj so odli\u010dni viri alfa-linolenske kisline.<\/li>\n\n\n\n<li>Razmislite o dodajanju omega-3 FA v obliki <strong>prehranskih dopolnil.<\/strong><\/li>\n\n\n\n<li>Omejite vire z najve\u010djo vsebnostjo omega-6 FA, kot so son\u010dni\u010dno, sojino ali koruzno olje.<\/li>\n<\/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\"><strong>Kako lahko dolo\u010dite razmerje med omega-3 in omega-6 v telesu?<\/strong><\/h4>\n\n\n\n<p>\u010ce vas zanima, koliko ma\u0161\u010dobnih kislin omega-3 in omega-6 kro\u017ei v va\u0161em telesu in ali morate izbolj\u0161ati izbiro ma\u0161\u010dob v prehrani, lahko z doma\u010dim <a href=\"https:\/\/gymbeam.si\/omega-3-test-cerascreen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">diagnosti\u010dnim testom<\/a> dobite zanimive informacije.<\/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=\"Kaksno_je_razmerje_mascobnih_kislin_v_razlicnih_mascobah\"><\/span><strong>Kak\u0161no je razmerje ma\u0161\u010dobnih kislin v razli\u010dnih ma\u0161\u010dobah?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/11\/OILS-2-1124x749.png\" alt=\"\" class=\"wp-image-403752\" title=\"Katere ma\u0161\u010dobne kisline so v oljih in drugih ma\u0161\u010dobah?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/OILS-2-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/OILS-2-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/OILS-2.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Podatki v tabeli izvirajo iz baze podatkov o hrani USDA, kanadske baze podatkov o hrani <em>(The Canadian Nutrient File)<\/em> in \u010de\u0161ke baze podatkov o sestavi hrane Nutridatabaze.<\/figcaption><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navedene koli\u010dine so le <strong>povpre\u010dne<\/strong> vrednosti, saj se ma\u0161\u010dobe, uporabljene v analizah, lahko razlikujejo po raznolikosti ali na primer po stopnji selekcije. V ZDA se na primer pogosto uporablja son\u010dni\u010dno olje z ve\u010djim dele\u017eem oleinske kisline (MUFA) in manj\u0161im dele\u017eem omega-6. Hkrati laboratorijske metode ne zajamejo vedno vseh ma\u0161\u010dobnih snovi v ma\u0161\u010dobi, zato kon\u010dni rezultat morda ni 100.<\/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=\"4_Transmascobne_kisline\"><\/span><strong>4. Transma\u0161\u010dobne kisline&nbsp;&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Transma\u0161\u010dobne kisline (TFA) veljajo za <strong>najbolj tvegane<\/strong> ma\u0161\u010dobne kisline. Njihov vnos pove\u010duje tveganje za <strong>bolezni srca<\/strong> in o\u017eilja. Nastajajo naravno v prebavnem traktu pre\u017evekovalcev ali kot posledica <strong>industrijske predelave ma\u0161\u010dob<\/strong>. Problemati\u010dne so tiste, ki nastanejo pri <strong>neustrezni tehnolo\u0161ki obdelavi<\/strong>, in sicer <strong>pri delnem strjevanju ma\u0161\u010dob<\/strong>. Svetovna zdravstvena organizacija navaja, da prekomerno u\u017eivanje teh ma\u0161\u010dob pove\u010da tveganje za koronarno sr\u010dno bolezen za 21 % in tveganje za smrt zaradi bolezni srca do 28 %. Zato morate biti pozorni na vsebnost <strong>delno strjenih ma\u0161\u010dob<\/strong>, ki vsebujejo TFA, v sestavi \u017eivil. <span style=\"color: #ff6600\">[5,14]<\/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>Katera \u017eivila vsebujejo delno strjeno ma\u0161\u010dobo?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>poceni nadomestki \u010dokolade, sla\u0161\u010dice s \u010dokoladnim premazom<\/li>\n\n\n\n<li>krekerji, pi\u0161koti<\/li>\n\n\n\n<li>lahko in nepokvarljivo pecivo z nadevi ali prelivi (roglji\u010dki itd.)<\/li>\n\n\n\n<li>sojini napitki v prahu<\/li>\n\n\n\n<li>listnato testo in izdelki iz njega<\/li>\n\n\n\n<li>pripravljeni izdelki, kot je zamrznjena pica.<\/li>\n<\/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 is-style-default\"><strong>Povzetek priporo\u010denega vnosa ma\u0161\u010dobnih kislin<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th class=\"has-text-align-center\" data-align=\"center\">Skupna koli\u010dina ma\u0161\u010dob<\/th><th class=\"has-text-align-center\" data-align=\"center\">SAFA<\/th><th class=\"has-text-align-center\" data-align=\"center\">MUFA<\/th><th class=\"has-text-align-center\" data-align=\"center\">Skupna koli\u010dina PUFA<\/th><th class=\"has-text-align-center\" data-align=\"center\">Omega-3 ma\u0161\u010dobne kisline s PUFA&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\">Omega-6 ma\u0161\u010dobne kisline s PUFA<\/th><th class=\"has-text-align-center\" data-align=\"center\">Trans FA<\/th><\/tr><\/thead><tbody><tr><td>Priporo\u010deni dnevni vnos (% celotnega energijskega vnosa)<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 35%<\/td><td class=\"has-text-align-center\" data-align=\"center\">max. 10%<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 15%<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 11%<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 &#8211; 2%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.5 &#8211; 9%<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td>Priporo\u010den odmerek pri energijskem vnosu 2000 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 &#8211; 78 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 &#8211; 33 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 &#8211; 4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Zdroj: <em>Food and Agriculture Organization of the United States<\/em><\/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=\"Nasveti_za_dodajanje_zdravih_mascob_in_doseganje_optimalne_kolicine_v_prehrani\"><\/span><strong>Nasveti za dodajanje zdravih ma\u0161\u010dob in doseganje optimalne koli\u010dine v prehrani<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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.si\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-749x1124.jpeg\" alt=\"Kako v svojo prehrano dodati zdrave ma\u0161\u010dobe?\" class=\"wp-image-397497\" title=\"Kako v svojo prehrano dodati zdrave ma\u0161\u010dobe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-1024x1536.jpeg 1024w\" 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<ol style=\"list-style-type:1\" class=\"wp-block-list\">\n<li>Prehranjujte se bolj zdravo in raznovrstno: <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Pravila zdravega kro\u017enika<\/strong><\/a> vam lahko na primer pomagajo dose\u010di <strong>optimalno ravnovesje hranil<\/strong>. \u00bd va\u0161ega kro\u017enika naj bi bila zelenjava ali sadje, \u00bc kompleksnih ogljikovih hidratov in \u00bc beljakovin. Ma\u0161\u010dobe so vedno v \u017eivilih \u017eivalskega izvora.<\/li>\n\n\n\n<li><strong>Zmanj\u0161ajte vnos naslednjih \u017eivil:<\/strong> Visoko <strong>predelanih \u017eivil<\/strong>&nbsp;kot so razli\u010dni <strong>slani prigrizki<\/strong> (\u010dips ipd.), katera koli <strong>hitra hrana ,<\/strong> <strong>sladkarije, torte, lahka peciva<\/strong> (roglji\u010dki, krofi itd.), pi\u0161koti, \u010dokolade, <strong>mastno prekajeno meso,<\/strong> itd.<\/li>\n\n\n\n<li>Omejite tudi: razli\u010dna <strong>predelana \u017eivila<\/strong>, <strong>vnaprej pripravljene zamrznjene izdelke<\/strong> itd. S tem ne boste le zmanj\u0161ali koli\u010dine \u0161kodljivih <strong>transma\u0161\u010dobnih kislin<\/strong>, temve\u010d se boste izognili tudi prekomernemu vnosu tako imenovanih <strong>skritih ma\u0161\u010dob.<\/strong> Te se skrivajo na mestih, kjer jih pogosto ne pri\u010dakujemo.<\/li>\n\n\n\n<li><strong>Pove\u010dajte vnos mononenasi\u010denih in polinenasi\u010denih ma\u0161\u010dobnih kislin:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Pri kuhanju in peki uporabljajte <strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" rel=\"noreferrer noopener\">rastlinska olja<\/a> <\/strong>(tista, ki so namenjena za ta namen). Z oljem lahko popestrite tudi svojo <strong>solato<\/strong> ali dodate kapljico na primer v <a href=\"https:\/\/gymbeam.si\/blog\/tag\/testenine\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>testenine z omako<\/strong><\/a> ali <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kremna-lecina-juha-z-bucnimi-semeni\/\" target=\"_blank\" rel=\"noopener\"><strong>kremne juhe<\/strong><\/a>.<\/li>\n\n\n\n<li>Za okras solat in juh uporabite razli\u010dna semena &#8211; sezamova semena, bu\u010dna semena itd.<\/li>\n\n\n\n<li>Semena, ore\u0161\u010dki in <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>masla iz ore\u0161\u010dkov<\/strong><\/a> bogata s PUFA in MUFA lahko naredijo vsako <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ka\u0161o<\/strong><\/a><a href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>, <\/strong><\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/beljakovinske-palacinke-pancake-mix-gymeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pala\u010dinke<\/strong><\/a> ali jogurt s sadjem in granola bolj zanimiv.<\/li>\n\n\n\n<li>Za zadosten vnos <strong>EPA in DHA<\/strong> dvakrat na teden vklju\u010dite <strong>mastne morske ribe.<\/strong> Sve\u017ee ribe lahko pripravite na klasi\u010den na\u010din s prilogo, lahko pa ribe v omaki za testenine ali kot ribji namaz. <span style=\"color: #ff6600\">[12]<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Pazite na velikost porcij:<\/strong> Da bi se izognili prevelikemu vnosu ma\u0161\u010dob, si pri dodajanju ma\u0161\u010dobe v hrano, npr. v obliki olja, masla ali masla iz ore\u0161\u010dkov, pomagajte z <strong>roko<\/strong>. Velikost porcije dodane ma\u0161\u010dobe naj bo enaka <strong>velikosti va\u0161ega palca<\/strong>. &nbsp;<span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kateri_viri_mascob_so_najboljsi_in_katere_je_treba_omejiti\"><\/span><strong>Kateri viri ma\u0161\u010dob so najbolj\u0161i in katere je treba omejiti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Te ma\u0161\u010dobe naj bi predstavljale ve\u010dino<\/strong>: olj\u010dno olje, repi\u010dno olje, laneno olje, orehovo olje, orehi, mandlji, le\u0161niki in druge vrste ore\u0161\u010dkov, lanena semena, mastne oceanske ribe.<\/li>\n\n\n\n<li><strong>Redkeje u\u017eivajte:<\/strong> mle\u010dne izdelke z visoko vsebnostjo ma\u0161\u010dob, meso, maslo, son\u010dni\u010dno olje, son\u010dni\u010dna semena, temno \u010dokolado, sojino olje, ara\u0161ide, ara\u0161idovo olje, koruzno olje.<\/li>\n\n\n\n<li><strong>Omejite u\u017eivanje teh \u017eivil na minimum:<\/strong> salame, klobase, slanino, mastno meso, \u017eivila, ki vsebujejo delno strjeno ma\u0161\u010dobo, ocvrta \u017eivila, sla\u0161\u010dice, rahlo listnato testo, predelana \u017eivila, hitra hrana.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_morate_zapomniti\"><\/span><strong>Kaj si morate zapomniti?&nbsp;&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ma\u0161\u010dobe so nepogre\u0161ljiv del va\u0161e prehrane, ki jih potrebujete za pravilno delovanje telesa. Da bi se izognili zdravstvenim te\u017eavam, je pomembno, da upo\u0161tevate priporo\u010deno <strong>koli\u010dino<\/strong> zau\u017eitih ma\u0161\u010dob na dan in izberete ma\u0161\u010dobe glede na vsebnost <strong>ma\u0161\u010dobnih kislin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Transma\u0161\u010dobne kisline<\/strong> je treba \u010dim bolj zmanj\u0161ati, medtem ko je treba <strong>nasi\u010dene ma\u0161\u010dobne kisline<\/strong> zmanj\u0161ati predvsem z omejitvijo <strong>mo\u010dno predelanih izdelkov.<\/strong> Lahko okrepite zdravje z dodajanjem <strong>mononenasi\u010denih ma\u0161\u010dobnih kislin<\/strong> v obliki razli\u010dnih olj, ore\u0161\u010dkov in semen. Prav tako lahko zdrave <strong>polinenasi\u010dene ma\u0161\u010dobne kisline<\/strong> (zlasti <strong>omega-3 FA<\/strong>), ki pogosto manjkajo v na\u0161i prehrani, dopolnite z rastlinskimi olji ali idealno z mastnimi ribami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne pozabite na <strong>raznoliko in uravnote\u017eeno<\/strong> prehrano. \u010ce upo\u0161tevate na\u010dela zdrave prehrane in se na primer dr\u017eite pravila zdravega kro\u017enika, se koli\u010dina in sestava ma\u0161\u010dob v va\u0161i prehrani pogosto spremenita na bolje, ne da bi se morali za to posebej truditi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ste z na\u0161im \u010dlankom pridobili nove informacije? Delite ta zanimiv \u010dlanek s svojimi 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\/healthy-fats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZdrav\u00e9 tuky\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\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOrechy a semienka\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>Ma\u0161\u010dobe imajo v na\u0161i prehrani nenadomestljivo mesto. Da pa bi zagotovili, da so za na\u0161e zdravje \u010dim bolj koristne, moramo izbrati prave. V tem \u010dlanku boste na\u0161li odgovore na vpra\u0161anja o prednostih ma\u0161\u010dob, ki vsebujejo nenasi\u010dene ma\u0161\u010dobne kisline, o tem, katere ma\u0161\u010dobe je treba dodati ali omejiti, in \u0161e veliko ve\u010d. <\/p>\n","protected":false},"author":156,"featured_media":397365,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6843,7497,7359,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-403222","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-makrozivila","9":"tag-mascoba","10":"tag-prehrana-sl","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zdrave in nezdrave ma\u0161\u010dobe: katera \u017eivila jesti in katerim se izogibati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Katere ma\u0161\u010dobe so zdrave in katere slabe? 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