{"id":409460,"date":"2023-05-30T16:05:13","date_gmt":"2023-05-30T14:05:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=409460"},"modified":"2024-05-14T16:20:45","modified_gmt":"2024-05-14T14:20:45","slug":"vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/","title":{"rendered":"Prehrambena vlakna: za\u0161to su va\u017ena i koji su njihovi izvori?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#Sto_su_prehrambena_vlakna\" title=\"\u0160to su prehrambena vlakna?\">\u0160to su prehrambena vlakna?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#Koje_vrste_vlakana_postoje\" title=\"Koje vrste vlakana postoje?\">Koje vrste vlakana postoje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#Kako_vlakna_utjecu_na_zdravlje\" title=\"Kako vlakna utje\u010du na zdravlje?\">Kako vlakna utje\u010du na zdravlje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#Koje_namirnice_sadrze_vlakna\" title=\"Koje namirnice sadr\u017ee vlakna?\">Koje namirnice sadr\u017ee vlakna?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#Sto_je_dobar_dnevni_unos_vlakana\" title=\"\u0160to je dobar dnevni unos vlakana?\">\u0160to je dobar dnevni unos vlakana?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prehrambena vlakna stvar su za koju je ve\u0107ina ljudi nedvojbeno \u010dula. A svatko tko imalo vodi ra\u010duna o pravilnoj nutritivnoj ravnote\u017ei svoje prehrane svjestan je da se <strong>ne smiju zanemariti<\/strong>. Utje\u010du na razli\u010dite aspekte ljudskog zdravlja, uklju\u010duju\u0107i <strong>probavu i zdravlje kardiovaskularnog sustava<\/strong>, a mogu pomo\u0107i i kod neugodnih stvari poput <strong>\u017eelje za slatkim<\/strong>. Me\u0111utim, mnogi ljudi nemaju ih dovoljno i nemaju koristi od njihovih pozitivnih u\u010dinaka. U dana\u0161njem \u010dlanku otkrit \u0107ete \u0161to su vlakna, koje su njihove prednosti i izvori.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_su_prehrambena_vlakna\"><\/span><strong>\u0160to su prehrambena vlakna?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vlakna su u osnovi <strong>polisaharid<\/strong>. Sastoje se od brojnih molekula monosaharida raspore\u0111enih u duga\u010dke lance. Za razliku od drugih polisaharida (kao \u0161to je \u0161krob u \u017eitaricama), <strong>probavni enzimi ne mogu ih razgraditi<\/strong>. Dakle, vlakna prolaze kroz probavni sustav u <strong>gotovo nepromijenjenom obliku<\/strong>. Me\u0111utim, to ih nikako ne \u010dini beskorisnom hranjivom tvari. Upravo suprotno. Od njih ima koristi funkcija probavnog trakta, ali i \u010dimbenici koji uklju\u010duju razinu \u0161e\u0107era u krvi, imunitet i crijevnu mikrobiotu dok prolaze kroz probavni trakt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017divotinjski&nbsp;proizvodi&nbsp;nemaju vlakna<strong><em>. <\/em>Samo ih hrana biljnog podrijetla <\/strong>prirodno sadr\u017ei. Na primjer,<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u017eitarice,<\/a> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mahunarke<\/a>, vo\u0107e, povr\u0107e, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ora\u0161asti plodovi i sjemenke<\/a><\/strong>&nbsp;neki su od njihovih izvora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imati dovoljno vlakana u prehrani u obliku koji nije gore spomenuta namirnica danas nije problem. Na tr\u017ei\u0161tu postoje dodaci prehrani koji mogu pospje\u0161iti unos vlakana. Ponuda uklju\u010duje, na primjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">psilijum<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/jabucna-vlakna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jabu\u010dna vlakna<\/a> ili slo\u017eene proizvode iz vi\u0161e izvora koji sadr\u017ee vlakna, kao \u0161to je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Daily Fiber<\/a>.<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-1124x750.jpg\" alt=\"Koje namirnice sadr\u017ee vlakna?\" class=\"wp-image-399156\" style=\"width:843px;height:563px\" title=\"Koje namirnice sadr\u017ee vlakna?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_vrste_vlakana_postoje\"><\/span><strong>Koje vrste vlakana postoje?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Suprotno uvrije\u017eenom mi\u0161ljenju, vlakna nisu samo jedna hranjiva tvar koja nudi niz zdravstvenih prednosti. Taj pojam krije puno svojih <strong>razli\u010ditih vrsta.<\/strong> Njihove karakteristike i utjecaji na zdravlje tako\u0111er se razlikuju. Imaju li <strong>celuloza, inulin ili pektin<\/strong> kakvo zna\u010denje za vas? To troje samo su neke od mnogih komponenti prehrambenih vlakana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na temelju svojih svojstava vlakna se dijele u <strong>dvije kategorije: topljiva i netopljiva.<\/strong> U hrani se mogu prona\u0107i razli\u010dite kombinacije i omjeri tih dviju kategorija. Na primjer, vo\u0107e sadr\u017ei vi\u0161e topljivih vlakana od \u017eitarica, koje uglavnom sadr\u017ee netopljiva vlakna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Klju\u010dno je imati na umu da postoji djelomi\u010dna podjela izme\u0111u topljivih i netopljivih vlakana. Postoje i drugi slu\u010dajevi gdje se topljiva vlakna u probavnom sustavu pona\u0161aju sli\u010dno kao netopljiva i obrnuto.<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>Ta je podjela, me\u0111utim, vi\u0161e nego dovoljna za razumijevanje funkcije i utjecaja vlakana. Dakle, \u0161to razlikuje topljiva od netopljivih vlakana?<\/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=\"Koji su izvori netopljivih vlakana?\" class=\"wp-image-399171\" title=\"Koji su izvori netopljivih vlakana?\" 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>Netopljiva vlakna<\/strong><\/h3>\n\n\n\n<p>Sve vrste netopljivih vlakana slu\u017ee kao <strong>\u010detka za \u010di\u0161\u0107enje debelog crijeva.<\/strong> Budu\u0107i da ih ljudi ne mogu probaviti, ona u cijelosti prolaze kroz probavni trakt. Usput <strong>ve\u017eu vodu<\/strong>, pove\u0107avaju\u0107i njen <strong>volumen<\/strong> dok tako\u0111er <strong>ubrzavaju i olak\u0161avaju protok probavljenih tvari kroz probavni 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 imaju netopljiva vlakna?<\/h4>\n\n\n\n<p>Budu\u0107i da probavni enzimi ne mogu probaviti vlakna, ona prolaze kroz probavni trakt gotovo netaknuta. Ne daju energiju, a imaju energetsku vrijednost 0 kcal. Nadalje, 1 g netopljivih vlakana mo\u017ee sprije\u010diti apsorpciju hranjivih tvari \u010dija je prosje\u010dna energetska vrijednost otprilike 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 izvori netopljivih vlakana<\/h4>\n\n\n\n<p><strong>\u017ditarice<\/strong> su glavni izvori netopljivih vlakana. To je zato \u0161to su vlakna klju\u010dna komponenta gornjih slojeva zrna \u017eitarica. Me\u0111utim, ima puno netopljivih vlakana u <strong>ora\u0161astim plodovima, mahunarkama i korjenastom povr\u0107u. <\/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 predstavnici netopljivih vlakana<\/h4>\n\n\n\n<p>Tipi\u010dni predstavnici skupine netopljivih vlakana uklju\u010duju <strong>celulozu, hemicelulozu<\/strong> i druge.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Topljiva vlakna<\/strong><\/h3>\n\n\n\n<p>Vlakna, koja su topljiva u vodi, <strong>\u0161ire se u probavnom traktu<\/strong> i poprimaju <strong>konzistenciju gela.<\/strong> Ta masa usporava probavu, zbog \u010dega se osje\u0107ate <strong>sitije<\/strong> dulje vrijeme. Kad dospije u <strong>debelo crijevo<\/strong>, <strong>crijevne bakterije<\/strong> djelomi\u010dno je probavljaju i prera\u0111uju. Kratkolan\u010dane masne kiseline (SCFA), na primjer, proizvode crijevne bakterije i one <strong>obnavljaju crijevnu stijenku.<\/strong> Stoga slu\u017ee za sprje\u010davanje prolaska mikroorganizama u krv ili ja\u010danje otpornosti crijevne stijenke na upalu. <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 sadr\u017ee topljiva vlakna?<\/h4>\n\n\n\n<p>Budu\u0107i da se neke od tvari koje stvaraju bakterije unose u krv iz <strong>debelog crijeva<\/strong>, ta vrsta vlakana tako\u0111er daje tijelu malu koli\u010dinu energije. Energetska vrijednost vlakana stoga nije 0 kcal, ali navodi se da <strong>1 g vlakana sadr\u017ei otprilike 2 kcal (8 kJ).<\/strong> To je prosje\u010dan broj jer se razli\u010dite vrste vlakana mogu razlikovati. <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 izvori topljivih vlakana<\/h4>\n\n\n\n<p>Topljiva vlakna imaju najve\u0107u koncentraciju u vo\u0107u i povr\u0107u.<\/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 predstavnici topljivih vlakana<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>pektin<\/strong> \u2013 nalazi se u vo\u0107u; <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/jabuke-hr\/\" class=\"ek-link\">jabuke<\/a> su dobar izvor.<\/li>\n\n\n\n<li><strong>inulin<\/strong> \u2013 upotrebljava se za pripremu poznatog sirupa od cikorije.<\/li>\n\n\n\n<li><strong>glukomanan<\/strong> \u2013 dobiva se iz korijena konjca i u ponudi je kao <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dodatak prehrani<\/a> koji poma\u017ee u smanjenju apetita, ali i u obliku beskalorijske <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-zero-fettuccine-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tjestenine od konjca.<\/a><\/li>\n\n\n\n<li><strong>psilijum<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Trebate li preferirati jednu vrstu vlakana?<\/strong><\/h3>\n\n\n\n<p>U\u010dinci topljivih i netopljivih vlakana mogu izgledati potpuno <strong>kontradiktorni<\/strong>. Dakle, \u0161to je bolje? Topljiva vlakna koja usporavaju probavu ili netopljiva vlakna koja vas dr\u017ee sitima i pospje\u0161uju pra\u017enjenje \u017eeluca? Istina je da je \u010dovjeku potrebno<strong> oboje<\/strong> za <strong>op\u0107e zdravlje<\/strong> i <strong>dobru probavu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sre\u0107om, ve\u0107ina obroka uklju\u010duje kombinaciju <strong>obaju oblika vlakana.<\/strong> Zato je dovoljno usredoto\u010diti se na <strong>raznolikost<\/strong>. Mo\u017eete lako posti\u0107i ravnote\u017eu u u\u010dincima topljivih i netopljivih vlakana ako <strong>izmjenjujete<\/strong> izvore.<\/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_vlakna_utjecu_na_zdravlje\"><\/span><strong>Kako vlakna utje\u010du na zdravlje?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Pospje\u0161uju probavu<\/strong><\/h3>\n\n\n\n<p>Vlakna su bitna komponenta zdrave probave koja dobro funkcionira. Zbog sposobnosti vezanja vode, <strong>njihova netopljiva komponenta zna\u010dajno pove\u0107ava njihov volumen<\/strong>. Zbog toga <strong>imaju najve\u0107i u\u010dinak na peristaltiku tankog crijeva<\/strong> (kretanje crijeva) i <strong>olak\u0161avaju protok probavljenog sadr\u017eaja kroz crijevo<\/strong>. Kao rezultat toga, pove\u0107ani volumen stolice u debelom crijevu <strong>pobolj\u0161ava redovitost pra\u017enjenja \u017eeluca.<\/strong> Kad se radi o <strong>prevenciji ili lije\u010denju zatvora,<\/strong> jedan od najva\u017enijih \u010dimbenika koji treba uzeti u obzir jest sadr\u017eaj vlakana u va\u0161oj 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. Djeluje kao prebiotik i hrani crijevnu mikrobiotu<\/strong><\/h3>\n\n\n\n<p>Vlakna, posebice <strong>topljiva<\/strong> vlakna, vrlo su cijenjena zbog blagotvornog utjecaja na <strong>crijevnu mikrobiotu<\/strong>. Sastoji se od raznih mikroorganizama (bakterija, kvasca, virusa itd.) koji \u017eive u probavnom sustavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/probiotici-vaznost-korisnih-bakterija-za-imunitet-i-opce-zdravlje-sportasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Probiotici<\/a><\/strong>&nbsp;su korisne crijevne bakterije koje se mogu dobiti iz hrane (na primjer, fermentirani mlije\u010dni proizvodi, fermentirano povr\u0107e itd.).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vlakna, s druge strane, djeluju kao <strong>prebiotici<\/strong>. To je materijal koji sadr\u017ei saharide i kojim se hrane <strong>korisne crijevne bakterije<\/strong>. Klju\u010dan je za njihov <strong>razvoj i reprodukciju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vlakna pobolj\u0161avaju sastav <strong>crijevne mikrobiote<\/strong> poti\u010du\u0107i rast korisnih mikroorganizama. &#8220;Dobre&#8221; bakterije i kvasac imaju <strong>bolje uvjete za razmno\u017eavanje<\/strong>, ali u ve\u0107em broju tako\u0111er mogu <strong>&#8220;nadvladati&#8221; nepo\u017eeljne vrste<\/strong> koje mogu uzrokovati zdravstvene probleme.<\/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=\"Vlakna pospje\u0161uju probavu\" class=\"wp-image-399201\" title=\"Vlakna pospje\u0161uju probavu\" 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>Nekoliko desetaka do stotina bilijuna bakterija<\/strong> \u017eivi u probavnom traktu. Potrebno je konzumirati namirnice koje dovoljno hrane dobre bakterije da one prevladaju. Bakterije tad stvaraju <strong>masne kiseline kratkog lanca,<\/strong> skra\u0107eno <strong>SCFA<\/strong> (npr. masla\u010dna kiselina ili propionska kiselina).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti takozvani <strong>proizvodi fermentacije<\/strong> glavni su izvor prehrane za <strong>stanice debelog crijeva<\/strong>. Stoga odr\u017eavaju <strong>zdravlje i cjelovitost crijevne stijenke<\/strong> te je \u0161tite od, primjerice, <strong>upalnih procesa<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istodobno, cjelovitost i nepropusnost stijenke crijeva ograni\u010davaju ulazak mikroorganizama i stranih tvari u krv (stanje kad se to dogodi naziva se pove\u0107anom propusno\u0161\u0107u crijeva \u2013 tzv. sindrom propusnih crijeva). Osim toga, SCFA sprje\u010dava razvoj toksi\u010dnih spojeva u probavnom traktu, poput amonijaka ili amina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, u\u010dinci SCFA ne zaustavljaju se na probavnom traktu. Tako\u0111er se \u010dini da imaju u\u010dinak suzbijanja <strong>apetita<\/strong>, mogu pobolj\u0161ati<strong> imunolo\u0161ku funkciju<\/strong> i imaju <strong>protuupalna svojstva<\/strong>. Dakle, pravilan sastav <strong>crijevne mikrobiote<\/strong> utje\u010de na ljudsko zdravlje na vi\u0161e razina <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. Poma\u017ee u izbjegavanju kancerogenih bolesti probavnog sustava<\/strong><\/h3>\n\n\n\n<p>Vlakna su uglavnom povezana s manjim rizikom od <strong>raka debelog crijeva<\/strong>. Prema Svjetskoj zdravstvenoj organizaciji, kolorektalni rak (rak debelog crijeva) <strong>tre\u0107i je naj\u010de\u0161\u0107i rak u svijetu i drugi vode\u0107i uzrok smrti me\u0111u onkolo\u0161kim bolestima. <\/strong><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>Prethodno spomenuti <strong>prebioti\u010dki u\u010dinak<\/strong> vlakana vjerojatno \u0107e igrati glavnu ulogu. <strong>Masne kiseline<\/strong> koje stvaraju crijevne bakterije <strong>daju energiju<\/strong> stanicama debelog crijeva i tako podupiru <strong>zdravlje crijevne stijenke.<\/strong> Vlakna <strong>ubrzavaju protok probavljene hrane<\/strong> kroz crijevo, \u010dime se skra\u0107uje vrijeme djelovanja potencijalno <strong>opasnih tvari<\/strong> na sluznicu crijeva. Nadalje, vlakna imaju sposobnost vezati <strong>kancerogene tvari<\/strong> (koje sudjeluju u 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. Utje\u010du na razinu \u0161e\u0107era u krvi<\/strong><\/h3>\n\n\n\n<p>Vlakna<strong> smanjuju glikemijski indeks<\/strong> namirnica i jela. To zna\u010di da <strong>usporavaju apsorpciju glukoze<\/strong> iz probavnog sustava u krv (istovremeno uzrokuju lu\u010denje <strong>manje koli\u010dine inzulina<\/strong>). Kao rezultat toga, dolazi do <strong>manjeg pove\u0107anja \u0161e\u0107era u krvi<\/strong> (glikemije) nakon obroka. Topljiva vlakna prvenstveno imaju taj u\u010dinak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fluktuacije glikemije treba dr\u017eati pod kontrolom, posebno za osobe sa \u0161e\u0107ernom bole\u0161\u0107u (dijabetesom), kako bi se izbjeglo o\u0161te\u0107enje krvnih \u017eila uzrokovano visokim razinama \u0161e\u0107era u krvi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stabilnija glikemija tako\u0111er je korisna za zdrave osobe. Nakon obroka pretjerano pove\u0107anje razine \u0161e\u0107era u krvi uzrokuje <strong>nagli pad<\/strong>. U tom trenutku tijelo treba brzu opskrbu energijom i \u010desto je &#8220;tra\u017ei&#8221; kroz <strong>pove\u0107anu \u017eelju za slatkim.<\/strong> Prehrana bogata vlaknima, s druge strane, mo\u017ee sprije\u010diti fluktuacije glikemije, \u0161to mo\u017ee <strong>pomo\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smanjiti \u017eelju za slatkim<\/a> i potencijalno vam pomo\u0107i da smr\u0161avite. <\/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 dugotrajnu i stabilnu razinu glikemije tijekom dana dovoljno je paziti na slo\u017een i uravnote\u017een sastav obroka. \u010clanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo <\/strong><\/a>objasnit \u0107e vam kako pripremiti takav obrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redovita fizi\u010dka aktivnost tako\u0111er je neophodna za odr\u017eavanje zdrave razine \u0161e\u0107era u krvi. O specifi\u010dnom utjecaju kretanja mo\u017eete pro\u010ditati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to se baviti sportom i vje\u017ebati? Ja\u010di imunitet, zdravlje i 8 drugih razloga.<\/strong><\/a><strong>&nbsp;<\/strong><\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-1124x750.jpg\" alt=\"Kakav je u\u010dinak vlakana na \u0161e\u0107er u krvi?\" class=\"wp-image-399219\" style=\"width:843px;height:563px\" title=\"Kakav je u\u010dinak vlakana na \u0161e\u0107er u krvi?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Vlakna tako\u0111er utje\u010du na zdravlje srca i krvnih \u017eila<\/strong><\/h3>\n\n\n\n<p>Topljiva komponenta vlakana prvenstveno je odgovorna za njihov utjecaj na zdravlje kardiovaskularnog sustava. Spaja na sebe u crijevima <strong>\u017eu\u010dne kiseline<\/strong> koje imaju ugra\u0111en <strong>kolesterol<\/strong> zbog svoje konzistencije gela. Te se \u017eu\u010dne kiseline i kolesterol, zajedno s vlaknima, <strong>uklanjaju<\/strong> iz tijela. Kao rezultat toga, kad je tijelu potreban kolesterol (na primjer, za stvaranje stani\u010dnih membrana), ono je prisiljeno <strong>kopati dublje u svoje rezerve kolesterola<\/strong>, odr\u017eavaju\u0107i njegove razine unutar zdravog raspona.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Manja \u0161ansa za razvoj ateroskleroze (otvrdnu\u0107a ili za\u010depljenja krvnih \u017eila), koja je osnova za razvoj <strong>infarkta miokarda<\/strong> ili <strong>mo\u017edanog udara<\/strong>, povezana je s optimalnom razinom kolesterola. <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. Poma\u017ee u mr\u0161avljenju reguliranjem unosa energije iz hrane<\/strong><\/h3>\n\n\n\n<p>Poznato je da se u svakoj dijeti za mr\u0161avljenje isti\u010du vlakna. Njihov u\u010dinak uglavnom se skriva <strong>sposobno\u0161\u0107u bolje zasi\u0107enosti.<\/strong> Vlakna pove\u0107avaju <strong>puno\u0107u \u017eeluca<\/strong> i <strong>usporavaju njegovo pra\u017enjenje<\/strong>. Kao rezultat toga, <strong>glad nastupa kasnije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osoba posljedi\u010dno dobiva <strong>manje energije<\/strong> iz hrane kao rezultat du\u017ee sitosti. Na primjer, lako se mo\u017eete zadovoljiti samo jednom kri\u0161kom kruha sa \u0161unkom i sirom ako va\u0161 doru\u010dak uklju\u010duje prilog od povr\u0107a. Me\u0111utim, bez povr\u0107a trebale bi vam dvije kri\u0161ke kruha da biste se osje\u0107ali sitima. Energetski unos iz doru\u010dka bio bi puno ve\u0107i u drugom primjeru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, vlakna su velika pomo\u0107 u <strong>mr\u0161avljenju<\/strong>. Osim toga, prehrana bogata vlaknima mo\u017ee pomo\u0107i kod\n<strong>izbjegavanja debljanja<\/strong>, <strong>potencijalne pretilosti i povezanih zdravstvenih problema. <\/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>Mo\u017eete pro\u010ditati vi\u0161e o savjetima koji \u0107e vam pomo\u0107i da smr\u0161avite u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednostavne osnove mr\u0161avljenja: iznenadit \u0107e vas \u0161to je zaista va\u017eno.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-1124x749.jpg\" alt=\"Prehrambena vlakna i mr\u0161avljenje\" class=\"wp-image-399234\" style=\"width:843px;height:562px\" title=\"Prehrambena vlakna i mr\u0161avljenje\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_namirnice_sadrze_vlakna\"><\/span><strong>Koje namirnice sadr\u017ee vlakna?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi ljudi vjeruju da su najbolji izvori vlakana povr\u0107e i vo\u0107e. Istovremeno je ta skupina namirnica zauzela tre\u0107e mjesto na ljestvici proizvoda s vlaknima.<\/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. Mahunarke<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160to se ti\u010de sadr\u017eaja vlakana, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mahunarke<\/strong><\/a> su na prvom mjestu. Mogu sadr\u017eavati do 20 g vlakana na 100 g u sirovom stanju.<\/li>\n\n\n\n<li>Me\u0111utim, mnogi ljudi <strong>ne jedu mahunarke<\/strong>, tako da ih je korisno uklju\u010diti, primjerice, u razne <strong>juhe ili namaze<\/strong> ili ih dodati u salatu. Jo\u0161 je jedna izvrsna zamjena <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-lece-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tjestenina od mahunarki.<\/strong><\/a><\/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\">Koliko vlakana u prosjeku imaju razli\u010dite vrste mahunarki?<\/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\">Proizvod (sirovi)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">suhi gra\u0161ak<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">crveni grah<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">slanutak<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/crvena-leca-hr\/\" class=\"ek-link\">crvena le\u0107a<\/a><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">sme\u0111a le\u0107a<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">sadr\u017eaj vlakana na 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 class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-1124x749.jpg\" alt=\"Vlakna u mahunarkama\" class=\"wp-image-399249\" style=\"width:843px;height:562px\" title=\"Vlakna u mahunarkama\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Integralne \u017eitarice<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Integralne \u017eitarice<\/strong> na drugom su mjestu po sadr\u017eaju vlakana.<\/li>\n\n\n\n<li><strong>\u017ditarice u svom prirodnom obliku<\/strong>, kao \u0161to su ra\u017e, organska ri\u017ea, p\u0161enica, je\u010dam itd., izvor su vlakana. Proizvodi napravljeni od tih \u017eitarica, kao \u0161to su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kruh-i-pecivo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kruh<\/strong><\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tjestenina\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tjestenina<\/strong><\/a>, pahuljice (poput ra\u017eenih ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zobenih pahuljica<\/strong><\/a>), <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ka\u0161e<\/strong><\/a> itd., tako\u0111er uklju\u010duju vlakna.<\/li>\n\n\n\n<li>Me\u0111utim, proizvod mora biti od <strong>cjelovitog zrna<\/strong>&nbsp;kako bi imao vlakna. Hrana od cjelovitog zrna uklju\u010duje cijelo zrno \u017eitarice, uklju\u010duju\u0107i<strong> mekinje<\/strong>, koje su bogate vlaknima. Me\u0111utim, proizvodi od bijelog bra\u0161na ne sadr\u017ee te komponente.<\/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\">Koliko vlakana u prosjeku sadr\u017ee razne vrste \u017eitarica?<\/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\">Proizvod (sirovi)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">je\u010dam<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">zob<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">ra\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\">prirodna ri\u017ea<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">sadr\u017eaj vlakana na 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 class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/13-169-1124x749.jpg\" alt=\"Vlakna u \u017eitaricama\" class=\"wp-image-399267\" style=\"width:843px;height:562px\" title=\"Vlakna u \u017eitaricama\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Vo\u0107e i povr\u0107e<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160to se ti\u010de sadr\u017eaja vlakana, spomenuto <strong>povr\u0107e<\/strong> i <strong>vo\u0107e<\/strong> zauzima tre\u0107e mjesto. Sadr\u017eaj vlakana kre\u0107e se od pribli\u017eno 1 do 7 g.<\/li>\n\n\n\n<li>Povr\u0107e s najve\u0107im udjelom vlakana uklju\u010duje ra\u0161tiku, gra\u0161ak i mahune. \u0160to se vo\u0107a ti\u010de, ono obuhva\u0107a bobi\u010dasto vo\u0107e, poput malina, ribiza i kupina.<\/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\">Koliko vlakana u prosjeku sadr\u017ei neko povr\u0107e?<\/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\">Proizvod (sirovi)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">gra\u0161ak<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">mrkva<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">mahune<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">brokula<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">kupus<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">sadr\u017eaj vlakana na 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 class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko vlakana u prosjeku sadr\u017ei neko vo\u0107e?<\/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\">Proizvod (sirovi)<\/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\">kru\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\">sadr\u017eaj vlakana na 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 class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-1124x749.jpg\" alt=\"Vlakna u vo\u0107u i povr\u0107u\" class=\"wp-image-399325\" style=\"width:843px;height:562px\" title=\"Vlakna u vo\u0107u i povr\u0107u\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Ora\u0161asti plodovi i sjemenke<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ora\u0161asti plodovi i sjemenke<\/a><\/strong> tako\u0111er su puni vlakana. U slu\u010daju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chia sjemenki<\/a>, mogu sadr\u017eavati izme\u0111u 2 i 34 g vlakana na 100 g.<\/li>\n\n\n\n<li>Sadr\u017eaj vlakana mo\u017ee dose\u0107i iznimno visoke razine. Njihov<strong> dnevni udio <\/strong>trebao bi, me\u0111utim, biti <strong>manji<\/strong> nego u prethodno navedenim namirnicama.<\/li>\n\n\n\n<li>Ora\u0161asti plodovi i sjemenke bogati su <strong>masno\u0107ama i energijom<\/strong>. Porcija od 100 g badema sadr\u017ei do 50 g masti i 580 kcal (2420 kJ). Prema energetskom sadr\u017eaju navedena koli\u010dina sli\u010dna je ve\u0107oj porciji ru\u010dka koja se sastoji od, primjerice, 150 g mesa i 200 g ri\u017ee.<\/li>\n\n\n\n<li>Po\u010dastite se jednom <strong>\u0161a\u010dicom<\/strong> (otprilike<strong> 30 g<\/strong>) <strong>ora\u0161astih plodova<\/strong> i sjemenki dnevno jer je to optimalna koli\u010dina. Na primjer, ako pojedete 30 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pistacije-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pistacija<\/a>, dobit \u0107ete pribli\u017eno 3,3 g vlakana (otprilike 13 % potrebnog dnevnog unosa).<\/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\">Koliko vlakana u prosjeku sadr\u017ee neke vrste sjemenki i ora\u0161astih plodova?<\/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\">Proizvod (sirovi)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/chia-hr\/\" class=\"ek-link\">chia sjemenke<\/a><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">lanene sjemenke<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">bademi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/pistacije-hr\/\" class=\"ek-link\">pistacije<\/a><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">lje\u0161njaci<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">orasi<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">sadr\u017eaj vlakana na 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 class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg\" alt=\"Vlakna u ora\u0161astim plodovima i sjemenkama\" class=\"wp-image-399288\" style=\"width:843px;height:562px\" title=\"Vlakna u ora\u0161astim plodovima i sjemenkama\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_dobar_dnevni_unos_vlakana\"><\/span><div id=\"exacc_6N5fY6etDMaWsAf2w4uwAQ_3\" class=\"iDjcJe IX9Lgd wwB5gf\" aria-hidden=\"true\"><strong>\u0160to je dobar dnevni unos vlakana?<\/strong><\/div>\n<div class=\"YsGUOb\"><\/div><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogim ljudima <strong>nedostaje vlakana u prehrani<\/strong>. Znanstvenici su 2017. godine otkrili da odrasli u Europi konzumiraju izme\u0111u 14 i 25 g. Prema Europskoj agenciji za sigurnost hrane (EFSA), preporu\u010deni unos vlakana trebao bi biti najmanje <strong>25 g.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preporuke za stanovni\u0161tvo SAD-a (Dietary Guidelines for Americans) govore o <strong>28 do 34 g<\/strong>, ovisno o dobi i spolu. Svaka zemlja ima vlastite preporuke, ali sve spadaju izme\u0111u 25 i 35 g vlakana dnevno. <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>Sljede\u0107e namirnice sadr\u017ee preporu\u010denih 25 g vlakana: <strong>50 g zobi<\/strong> (ta porcija ima otprilike 7 g vlakana), <strong> jedna velika jabuka<\/strong> (otprilike 3 g vlakana), <strong>70 g integralne <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tjestenina-hr\/\" class=\"ek-link\">tjestenine<\/a><\/strong> (sirove, otprilike 6 g vlakana), <strong>100 g <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/mrkva-hr\/\" class=\"ek-link\">mrkve<\/a><\/strong> (otprilike 3 g vlakana) i <strong>100 g ra\u017eenog kruha<\/strong> (otprilike 6 g vlakana). <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 jesti vi\u0161e vlakana?\" class=\"wp-image-399303\" title=\"Kako jesti vi\u0161e vlakana?\" 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 jesti vi\u0161e vlakana i unijeti potrebnu koli\u010dinu?<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Birajte hranu od cjelovitih \u017eitarica<\/strong> kao \u0161to su integralni kruh i tjestenina.<\/li>\n\n\n\n<li>Isprobajte druge \u017eitarice, kao \u0161to su <strong>je\u010dam<\/strong>, <strong>zob<\/strong> i <strong>ra\u017e.<\/strong><\/li>\n\n\n\n<li><strong>Probajte pseudo\u017eitarice<\/strong> poput heljde, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/crna-kvinoja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvinoje<\/a> ili amaranta.<\/li>\n\n\n\n<li>Zamijenite bijelo bra\u0161no u pe\u010denju integralnim p\u0161eni\u010dnim, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-fino-integralno-razeno-brasno-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ra\u017eenim<\/a>, heljdinim i drugim integralnim bra\u0161nima.<\/li>\n\n\n\n<li>Konzumirajte <strong>najmanje 400 g povr\u0107a i vo\u0107a<\/strong> dnevno. Udio povr\u0107a treba biti ve\u0107i od udjela vo\u0107a.<\/li>\n\n\n\n<li><strong>Nemojte guliti vo\u0107e i povr\u0107e.<\/strong> Kora vo\u0107a i povr\u0107a, poput jabuka, kru\u0161aka i krastavaca, sadr\u017ei ve\u0107inu vlakana.<\/li>\n\n\n\n<li>Uklju\u010dite <strong>mahunarke<\/strong> <strong>najmanje dvaput tjedno<\/strong> u svoju prehranu. Mogu se dodati u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kremasta-juha-od-lece-sa-bucinim-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">juhu<\/a>, namaz ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cezar-salata-s-hrskavim-slanutkom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">salatu<\/a>.<\/li>\n\n\n\n<li>Redovito konzumirajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ora\u0161aste plodove i sjemenke<\/a>. Tako\u0111er mo\u017eete konzumirati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/namazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maslac od ora\u0161astih plodova<\/a>&nbsp;umjesto njih samih.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete pobolj\u0161ati svoj unos vlakana dodacima kao \u0161to su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"psyllia (opens in a new tab)\">psilijum<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/jabucna-vlakna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jabu\u010dna vlakna<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glukomanan<\/a> ili slo\u017eeni dodatak pod nazivom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Daily Fiber (opens in a new tab)\">Daily Fiber<\/a>.<\/li>\n\n\n\n<li>Pregledajte sadr\u017eaj vlakana na <strong>oznakama hrane<\/strong>. <strong>Izvorom vlakana<\/strong>, prema propisima, smatra se hrana koja sadr\u017ei najmanje 3 g vlakana na 100 g. Za hranu se ka\u017ee da ima <strong>visok udio vlakana ako ih sadr\u017ei 6 g ili vi\u0161e<\/strong>. <span style=\"color: #ff6600\">[13, 14]<\/span><\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mogu\u0107e nuspojave visokog unosa vlakana<\/strong><\/h3>\n\n\n\n<p>Za vlakna vrijedi izraz &#8220;previ\u0161e bilo \u010dega je lo\u0161e&#8221;. Zdravstvene dobrobiti propisanih 25 \u2013 30 g neosporne su, ali ako pretjerate s normom, to mo\u017ee uzrokovati probleme. Unos vlakana od <strong>50 \u2013 60 g<\/strong> dnevno smatra se prekomjernim. Mogu se pojaviti pote\u0161ko\u0107e, osobito ako odr\u017eavate visok unos dulje vrijeme.<\/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>Plinovi i bolovi u trbuhu<\/strong> mogu biti rezultat unosa previ\u0161e vlakana. To se tako\u0111er mo\u017ee dogoditi ako naglo pove\u0107ate unos vlakana.<\/li>\n\n\n\n<li>Velika konzumacija mo\u017ee izazvati <strong>proljev<\/strong> i rijetku stolicu kod nekih osoba.<\/li>\n\n\n\n<li>Me\u0111utim, konzumiranje previ\u0161e vlakana tako\u0111er mo\u017ee dovesti do <strong>zatvora<\/strong>. Pogotovo ako je va\u0161 unos vode nedovoljan. Ako ne pijete puno vode, koli\u010dina vlakana koja je <strong>unutar preporu\u010denog unosa<\/strong> tako\u0111er mo\u017ee pridonijeti zatvoru. Stoga svakako pijte izme\u0111u <strong>30 i 45 ml vode po kilogramu tjelesne te\u017eine.<\/strong><\/li>\n\n\n\n<li>Dugotrajno prekomjerno uzimanje vlakana mo\u017ee dovesti do <strong>smanjene apsorpcije minerala,<\/strong> kao \u0161to su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u017eeljezo<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cink-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cink <\/a>ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalcij.<\/a><\/li>\n\n\n\n<li>U isto vrijeme, apsorpcija nekih <strong>lijekova<\/strong> mo\u017ee biti smanjena. <span style=\"color: #ff6600\">[3]<\/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>Kao \u0161to vidite, nije dobra ideja<strong> konzumirati previ\u0161e vlakana,<\/strong> iako se radi o zdravom sastojku. Ako ne dobivate dovoljno vlakana iz prehrane, razumno pove\u0107ajte njihov unos. Dajte prioritet konzumaciji <strong>namirnica bogatih vlaknima<\/strong>, <strong>zatim razmislite o uzimanju dodataka prehrani.<\/strong> S druge strane, razmislite imate li pretjeran unos vlakana ako osjetite neke od gore navedenih negativnih u\u010dinaka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas mu\u010di nadutost, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to uzrokuje nadutost trbuha i kako je se rije\u0161iti?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span><strong>\u0160to trebate zapamtiti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne mo\u017ee se pore\u0107i da su <strong>vlakna dobra za na\u0161e zdravlje. <\/strong>Stoga ne smijete zanemariti njihov unos. Ciljajte na najmanje 25 g vlakana dnevno ako \u017eelite pomo\u0107i svojoj<strong> probavi, zdravlju probavnog sustava i sastavu crijevne mikrobiote ili sprije\u010diti fluktuacije \u0161e\u0107era u krvi. <\/strong>To mo\u017eete posti\u0107i pove\u0107anjem unosa<strong> mahunarki, cjelovitih \u017eitarica, povr\u0107a, vo\u0107a i ora\u0161astih plodova.<\/strong><\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je ovaj \u010dlanak bio koristan,&nbsp;podijelite ga sa svojim prijateljima i poznanicima.<\/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.hr\/vlakna\" 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.hr\/zitarice\" 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>Svaka visokokvalitetna prehrana treba sadr\u017eavati vlakna. Ali razumijete li za\u0161to? \u010clanak koji danas \u010ditate istaknut \u0107e brojne zdravstvene prednosti vlakana, kao i nekoliko namirnica kojih mo\u017eete jesti vi\u0161e kako biste pove\u0107ali svoj unos.<\/p>\n","protected":false},"author":156,"featured_media":399127,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7352,7460,7586,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-409460","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-probava-hr","10":"tag-vlakna-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Prehrambena vlakna: za\u0161to su va\u017ena i koji su njihovi izvori? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to su vlakna, gdje ih mo\u017eete prona\u0107i i za\u0161to su potrebna u prehrani? Mogu pomo\u0107i kod mr\u0161avljenja, pobolj\u0161ati probavu i nahraniti crijevnu mikrobiotu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prehrambena vlakna: za\u0161to su va\u017ena i koji su njihovi izvori? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0160to su vlakna, gdje ih mo\u017eete prona\u0107i i za\u0161to su potrebna u prehrani? Mogu pomo\u0107i kod mr\u0161avljenja, pobolj\u0161ati probavu i nahraniti crijevnu mikrobiotu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-30T14:05:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-14T14:20:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Prehrambena vlakna: za\u0161to su va\u017ena i koji su njihovi izvori?\",\"datePublished\":\"2023-05-30T14:05:13+00:00\",\"dateModified\":\"2024-05-14T14:20:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\"},\"wordCount\":3144,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png\",\"keywords\":[\"prehrana\",\"probava\",\"vlakna\",\"zdravlje\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\",\"name\":\"Prehrambena vlakna: za\u0161to su va\u017ena i koji su njihovi izvori? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png\",\"datePublished\":\"2023-05-30T14:05:13+00:00\",\"dateModified\":\"2024-05-14T14:20:45+00:00\",\"description\":\"\u0160to su vlakna, gdje ih mo\u017eete prona\u0107i i za\u0161to su potrebna u prehrani? Mogu pomo\u0107i kod mr\u0161avljenja, pobolj\u0161ati probavu i nahraniti crijevnu mikrobiotu.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Vl\u00e1knina: Pre\u010do ju potrebujeme a v ak\u00fdch potravin\u00e1ch sa nach\u00e1dza?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Prehrambena vlakna: za\u0161to su va\u017ena i koji su njihovi izvori?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Prehrambena vlakna: za\u0161to su va\u017ena i koji su njihovi izvori? - GymBeam Blog","description":"\u0160to su vlakna, gdje ih mo\u017eete prona\u0107i i za\u0161to su potrebna u prehrani? Mogu pomo\u0107i kod mr\u0161avljenja, pobolj\u0161ati probavu i nahraniti crijevnu mikrobiotu.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/","og_type":"article","og_title":"Prehrambena vlakna: za\u0161to su va\u017ena i koji su njihovi izvori? - GymBeam Blog","og_description":"\u0160to su vlakna, gdje ih mo\u017eete prona\u0107i i za\u0161to su potrebna u prehrani? Mogu pomo\u0107i kod mr\u0161avljenja, pobolj\u0161ati probavu i nahraniti crijevnu mikrobiotu.","og_url":"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/","og_site_name":"GymBeam Blog","article_published_time":"2023-05-30T14:05:13+00:00","article_modified_time":"2024-05-14T14:20:45+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png","type":"image\/png"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Prehrambena vlakna: za\u0161to su va\u017ena i koji su njihovi izvori?","datePublished":"2023-05-30T14:05:13+00:00","dateModified":"2024-05-14T14:20:45+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/"},"wordCount":3144,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png","keywords":["prehrana","probava","vlakna","zdravlje"],"articleSection":["Prehrana i zdrav na\u010din \u017eivota"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/","url":"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/","name":"Prehrambena vlakna: za\u0161to su va\u017ena i koji su njihovi izvori? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png","datePublished":"2023-05-30T14:05:13+00:00","dateModified":"2024-05-14T14:20:45+00:00","description":"\u0160to su vlakna, gdje ih mo\u017eete prona\u0107i i za\u0161to su potrebna u prehrani? Mogu pomo\u0107i kod mr\u0161avljenja, pobolj\u0161ati probavu i nahraniti crijevnu mikrobiotu.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png","width":1200,"height":628,"caption":"Vl\u00e1knina: Pre\u010do ju potrebujeme a v ak\u00fdch potravin\u00e1ch sa nach\u00e1dza?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Prehrambena vlakna: za\u0161to su va\u017ena i koji su njihovi izvori?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/409460","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=409460"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/409460\/revisions"}],"predecessor-version":[{"id":568260,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/409460\/revisions\/568260"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/399127"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=409460"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=409460"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=409460"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=409460"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=409460"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}