{"id":425008,"date":"2023-03-27T14:57:07","date_gmt":"2023-03-27T12:57:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=425008"},"modified":"2023-03-27T14:57:08","modified_gmt":"2023-03-27T12:57:08","slug":"cenovno-dostopna-zivila-bogata-z-beljakovinami","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/","title":{"rendered":"Cenovno dostopna \u017eivila, bogata z beljakovinami"},"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\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#Koliko_beljakovin_potrebujete_na_dan\" title=\"Koliko beljakovin potrebujete na dan?\">Koliko beljakovin potrebujete na dan?<\/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\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#Zivila_z_visoko_vsebnostjo_beljakovin\" title=\"\u017divila z visoko vsebnostjo beljakovin\">\u017divila z visoko vsebnostjo beljakovin<\/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\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#1_Piscanec\" title=\"1. Pi\u0161\u010danec\">1. Pi\u0161\u010danec<\/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\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#2_Tuna_v_konzervi\" title=\"2. Tuna v konzervi\">2. Tuna v konzervi<\/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\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#3_Sardine\" title=\"3. Sardine\">3. Sardine<\/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\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#4_Jajca\" title=\"4. Jajca\">4. Jajca<\/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\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#5_Skuta\" title=\"5. Skuta\">5. Skuta<\/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\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#6_Grski_jogurt\" title=\"6. Gr\u0161ki jogurt\">6. Gr\u0161ki jogurt<\/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\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#7_Tofu\" title=\"7. Tofu\">7. Tofu<\/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\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#8_Strocnice\" title=\"8. Stro\u010dnice\">8. Stro\u010dnice<\/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\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#9_Ovseni_kosmici\" title=\"9. Ovseni kosmi\u010di\">9. Ovseni kosmi\u010di<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#10_Arasidi_in_arasidovo_maslo\" title=\"10. Ara\u0161idi in ara\u0161idovo maslo\">10. Ara\u0161idi in ara\u0161idovo maslo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#11_Sirotkine_in_rastlinske_beljakovine_v_prahu\" title=\"11. Sirotkine in rastlinske beljakovine v prahu\">11. Sirotkine in rastlinske beljakovine v prahu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#Koliko_beljakovin_in_energije_v_povprecju_vsebujejo_posamezna_zivila\" title=\"Koliko beljakovin in energije v povpre\u010dju vsebujejo posamezna \u017eivila?\">Koliko beljakovin in energije v povpre\u010dju vsebujejo posamezna \u017eivila?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.si\/blog\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ne glede na to, ali huj\u0161ate, pridobivate mi\u0161ice ali \u017eelite ostati zdravi, je zadosten vnos beljakovin klju\u010dnega pomena. Navsezadnje so prisotne po vsem telesu in te\u017eko bi na\u0161li procese, pri katerih niso udele\u017eene. Zato je \u0161koda, da z beljakovinami bogata visokokakovostna \u017eivila pogosto veljajo za sovra\u017enike va\u0161e denarnice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Res je, da se njihove cene dvigujejo in da je redno u\u017eivanje lososa, govejega zrezka ali dobrega nizozemskega sira za ve\u010derjo lahko precej udarno za osebne finance. Vendar so ta \u017eivila na vrhu piramide. Pod njo lahko najdete veliko \u0161tevilo tistih, za katere ni treba, da zaradi njih pregloboko se\u017eete v \u017eep. V dana\u0161njem \u010dlanku boste na\u0161li nasvete, katera \u017eivila kupiti, da vam ne bo treba zanemariti vnosa beljakovin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_beljakovin_potrebujete_na_dan\"><\/span>Koliko beljakovin potrebujete na dan? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V zadnjem \u010dasu so se cene hrane ob\u010dutno zvi\u0161ale in te\u017eko se je izogniti pretresom. Vedno pogosteje morate razmisliti, kaj kupiti v supermarketu in \u010desa se vam ne spla\u010da ve\u010d kupiti. \u017divila \u017eivalskega izvora, ki so najbolj\u0161i vir beljakovin, so obi\u010dajno med prvimi, ki jih zaradi cene pustimo na polici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa svojih ciljev <strong>ne boste dosegli<\/strong> <strong>brez optimalnega vnosa beljakovin<\/strong>. Aktivna oseba, ki se ukvarja tudi s \u0161porti mo\u010di, na primer potrebuje pribli\u017eno <strong>1,4-2 g beljakovin na kg telesne te\u017ee na dan<\/strong>. Za \u017eensko, ki tehta <strong>70 kg, to pomeni 98-140 g beljakovin na dan<\/strong>. \u010ce si prizadevate shuj\u0161ati, je priporo\u010dljivo pove\u010dati vnos beljakovin na 1,6-2,4 g\/kg. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na sre\u010do se cene \u017eivil, bogatih z beljakovinami, razlikujejo, in \u010de se osredoto\u010dite na cenovno ugodnej\u0161a \u017eivila, lahko sestavite ustrezen jedilnik z zadostno koli\u010dino beljakovin po dostopni ceni. \u010ce \u017eelite razumeti pomen beljakovin za va\u0161e telo, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" class=\"ek-link\">Beljakovine: Njihove funkcije v telesu, priporo\u010deni vnos, viri hrane in simptomi pomanjkanja<\/a><\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1124x749.jpg\" alt=\"Kateri viri beljakovin so poceni?\" class=\"wp-image-421883\" width=\"843\" height=\"562\" title=\"Kateri viri beljakovin so poceni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zivila_z_visoko_vsebnostjo_beljakovin\"><\/span>\u017divila z visoko vsebnostjo beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Piscanec\"><\/span>1. Pi\u0161\u010danec<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne slepimo se, vsakodnevno u\u017eivanje mesa ni ravno najcenej\u0161a stvar. Vendar pa je to eno od \u017eivil, s katerim lahko <strong>zlahka dopolnimo beljakovine<\/strong>. Konec koncev 100 g pi\u0161\u010dan\u010djega mesa v povpre\u010dju vsebuje do <strong>20 g beljakovin<\/strong>. Iz obi\u010dajne porcije, ki je pribli\u017eno 150 g, lahko dobite pribli\u017eno <strong>30 g beljakovin<\/strong>. Za nekoga lahko ta koli\u010dina predstavlja skoraj tretjino dnevne potrebe po beljakovinah.<span class=\"tadv-color\" style=\"color: #ff6600\"> [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cetudi se vam ne zdi tako, je <strong>pi\u0161\u010dan\u010dje meso<\/strong> zagotovo ena izmed cenovno najugodnej\u0161ih mo\u017enosti.&nbsp;Vedeti morate le, kako to storiti.&nbsp;\u017de sama cena pi\u0161\u010dan\u010djih prsi ni ve\u010d tak\u0161na, kot je bila neko\u010d.&nbsp;Toda ali ste razmislili o tem, da bi kupili <strong>celega pi\u0161\u010danca in ga razrezali doma<\/strong>? \u010ce primerjate ceno celega pi\u0161\u010danca in na primer pi\u0161\u010dan\u010djih prsi za 100 g mesa, boste ugotovili, da lahko brez te\u017eav dobite nerazrezanega pi\u0161\u010danca za polovico ni\u017ejo ceno. Tako boste dobili <strong>2 prsnici, 2 krili, 2 stegna in kosti za juho<\/strong>, poleg tega pa boste precej prihranili.<\/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\">Katera druga hranila vsebuje pi\u0161\u010danec?<\/h3>\n\n\n\n<p>Pi\u0161\u010dan\u010dje meso ni dobro le zaradi vsebnosti beljakovin, temve\u010d tudi z vidika koli\u010dine in sestave ma\u0161\u010dob. Na splo\u0161no ima <strong>majhno koli\u010dino ma\u0161\u010dob<\/strong>, zato je primerno tudi za huj\u0161anje. Pi\u0161\u010dan\u010dje prsi vsebujejo najmanj\u0161o koli\u010dino ma\u0161\u010dob, pribli\u017eno <strong>2,6 g\/100 g<\/strong>. Najbolj mastna so pi\u0161\u010dan\u010dja krila, ki imajo pribli\u017eno <strong>13 g\/100 g<\/strong>. Prav tako ne smete pozabiti na dejstvo, da obstaja razlika med u\u017eivanjem mesa s ko\u017eo in brez nje. Ko\u017ea pove\u010da vsebnost ma\u0161\u010dob za <strong>25-30 %<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodatna prednost pi\u0161\u010dan\u010djega mesa je <strong>vsebnost ma\u0161\u010dobnih kislin<\/strong>. V primerjavi z drugimi viri vsebuje veliko <strong>mononenasi\u010denih<\/strong> in <strong>polinenasi\u010denih<\/strong> ma\u0161\u010dobnih kislin. Te pozitivno vplivajo na sr\u010dno-\u017eilni sistem in splo\u0161no zdravje. Poleg zdravih ma\u0161\u010dob je pi\u0161\u010dan\u010dje meso bogato tudi na primer s <strong>fosforjem<\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/cink-100-tab-gymbeam.html\" class=\"ek-link\">cinkom<\/a><\/strong> in <strong><a href=\"https:\/\/gymbeam.si\/b-kompleks-100-gymbeam.html\" class=\"ek-link\">vitamini skupine B<\/a><\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/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\">Koliko energije in hranilnih snovi pribli\u017eno vsebuje pi\u0161\u010danec?<\/h3>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Pi\u0161\u010dan\u010dje prsi (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Pi\u0161\u010dan\u010dja krilca (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Pi\u0161\u010dan\u010dja stegna (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">115 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">187 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">116 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste utrujeni od nenehnega u\u017eivanja ocvrtih pi\u0161\u010dan\u010djih prsi z ri\u017eem? Poi\u0161\u010dite navdih v na\u0161ih receptih, s katerimi lahko popestrite svoj jedilnik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Poskusite na primer pripraviti <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-socne-piscancje-prsi-v-pomarancni-omaki\/\" class=\"ek-link\">pi\u0161\u010dan\u010dje prsi v pomaran\u010dni omaki<\/a><\/strong>.<\/li><li>V kuhinji za\u010dutite za\u010dinjeno aromo in si za kosilo privo\u0161\u010dite <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-aromaticni-indijski-curry-z-natrganim-piscancem\/\" class=\"ek-link\">indijski kari z natrganim pi\u0161\u010dancem<\/a><\/strong>.<\/li><li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecene-piscancje-prsi-v-jogurtovi-marinadi\/\" class=\"ek-link\"><strong>Pe\u010dena pi\u0161\u010dan\u010dja prsa v jogurtovi marinadi<\/strong><\/a> lahko ob\u010dutno popestrijo tudi va\u0161e dolgo\u010dasno kosilo.<\/li><li>Poskusite lahko tudi \u017ee pripravljene jedi, kot sta <strong><a href=\"https:\/\/gymbeam.si\/fit-gotova-jed-piscanec-s-testeninami-po-italijansko-gymbeam.html\" class=\"ek-link\">pi\u0161\u010danec stesteninami po italijansko<\/a><\/strong> ali <strong><a href=\"https:\/\/gymbeam.si\/fit-gotova-jed-piscancji-curry-z-rizem-gymbeam.html\" class=\"ek-link\">pi\u0161\u010dan\u010dji kari z ri\u017eem<\/a><\/strong>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg\" alt=\"Pi\u0161\u010danec kot vir beljakovin\" class=\"wp-image-421898\" width=\"843\" height=\"562\" title=\"Pi\u0161\u010danec kot vir beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Tuna_v_konzervi\"><\/span>2. Tuna v konzervi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobno kot meso so tudi ribe na prvem mestu po vsebnosti beljakovin. \u010ce pa \u017eelite upo\u0161tevati splo\u0161na priporo\u010dila in <strong>vsak teden pojesti 1-2 porciji sve\u017eih rib<\/strong>, boste morali se\u010di globoko v \u017eep. Na sre\u010do so tudi v tej skupini \u017eivil cenovno ugodnej\u0161e mo\u017enosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve\u017e tunin zrezek ni eden od njih, \u010de pa se odlo\u010dite za konzerviranega, ga lahko u\u017eivate za veliko manj denarja. Izbirate lahko med tunino v <a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" class=\"ek-link\">slanici<\/a> ali na primer v <a href=\"https:\/\/gymbeam.si\/tuna-v-olivnem-olju-gymbeam.html\" class=\"ek-link\">rastlinskem olju<\/a>. Ti alternativi sta cenovno podobni, vendar je tuna v slanici obi\u010dajno \u0161e cenej\u0161a zaradi cene samega olja. Iz <strong>100 g tune dobite v povpre\u010dju<\/strong> <strong>20-25 g beljakovin<\/strong>.<\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501.jpg\" alt=\"Tuna kot vir beljakovin\" class=\"wp-image-421913\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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\">Katere druge hranilne snovi vsebuje tuna?<\/h3>\n\n\n\n<p>Pri izbiri tunine v konzervi mnogi poleg cene in okusa cenijo tudi njeno <strong>vsebnost ma\u0161\u010dob<\/strong>. Tuna je riba z <strong>nizko vsebnostjo ma\u0161\u010dob<\/strong>. Tuna v slanici vsebuje le do <strong>2 g\/100 g ma\u0161\u010dobe<\/strong>. V rastlinskem olju pa se lahko vsebnost ma\u0161\u010dob na 100 g pove\u010da na pribli\u017eno <strong>20-30 g<\/strong>. Poleg tega se koli\u010dina ma\u0161\u010dob pri posameznih blagovnih znamkah razlikuje, zato je pomembno, da preberete oznake na 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\">Katera razli\u010dica je bolj\u0161a? To je odvisno od va\u0161ih ciljev: <\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010ce se trudite shuj\u0161ati, vam bo <strong>tuna v slanici<\/strong> zagotovo bolj koristila.<\/li><li>\u010ce je va\u0161 cilj le raznolika prehrana, je lahko dobra izbira tudi tuna v olju.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega ima tuna razmeroma veliko <a href=\"https:\/\/gymbeam.si\/vitamin-d3-2000-iu-gymbeam.html\" class=\"ek-link\">vitamina D<\/a>, do pribli\u017eno 6 \u00b5g\/100 g. Dnevni priporo\u010deni vnos je 15 \u00b5g (priporo\u010dilo Evropske agencije za varnost hrane, EFSA). Je tudi dober vir <a href=\"https:\/\/gymbeam.si\/vitamin-a-retinol-gymbeam.html\" class=\"ek-link\">vitamina A<\/a> in <a href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\" class=\"ek-link\">vitamina B12<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[5,17] <\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>V zvezi z ribami se govori tudi o njihovi onesna\u017eenosti z <strong>\u017eivim srebrom<\/strong>. Tuna je ena ve\u010djih rib in je zato bolj dovzetna za to tveganje. \u010ce pa je del raznolike prehrane in je ne jeste za vsak obrok, <strong>vam zagotovo ni treba skrbeti za stranske u\u010dinke<\/strong>. Prav tako vam ni treba skrbeti za te\u017eke kovine, ki jih najdemo v konzervirani hrani. Konzerve so obdelane tako, da te snovi ne pronicajo v hrano v njih. <span class=\"tadv-color\" style=\"color: #ff6600\">[1,8]<\/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\">Koliko energije in hranilnih snovi vsebuje tuna?<\/h3>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Tuna v slanici (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Tuna v olju (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211;&nbsp;400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.50 &#8211; 1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi tako obi\u010dajno \u017eivilo, kot je konzervirana tuna, lahko spremenite v odli\u010den obrok. Ni se vam treba zana\u0161ati le na solato s testeninami s tuno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Pripravite lahko okusen <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-zvitek-z-avokadovim-namazom-in-zelenjavo\/\" class=\"ek-link\">tunin zavitek<\/a><\/strong>.<\/li><li>Morda vam bo v\u0161e\u010d tudi ta <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-namaz-z-jajci\/\" class=\"ek-link\">tunin namaz z jajci<\/a><\/strong>.<\/li><li>\u010ce si \u017eelite nekaj eksoti\u010dnega, si pripravite nekonvencionalno <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-poke-bowl-z-rizem-in-tuno\/\"><strong>p<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-poke-bowl-z-rizem-in-tuno\/\" class=\"ek-link\">ok\u00e9 bowl<\/a>.<\/strong><\/li><li>Dober prigrizek je na primer <strong><a href=\"https:\/\/gymbeam.si\/blog\/tunina-solata-z-indijskimi-orescki-in-brezkalorijskim-prelivom\/\" class=\"ek-link\">tunina solata<\/a><\/strong> in kruhom.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Sardine\"><\/span>3. Sardine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na sre\u010do se vam ni treba omejevati pri tako zdravi skupini \u017eivil, kot so ribe, tudi \u010de morate nadzorovati porabo. <strong>Sardine<\/strong> so tudi razmeroma poceni vir beljakovin. Tako kot tuna so tudi sardine na voljo v konzervah, 100 g pa vsebuje pribli\u017eno <strong>18-25 g beljakovin<\/strong>. Ena 125 g konzerva sardin tako vsebuje <strong>22-31 g<\/strong> visokokakovostnih beljakovin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi v tem primeru je cena posamezne razli\u010dice lahko razli\u010dna, vendar so obi\u010dajno zaradi \u017ee omenjenih razlogov <strong>sardine v <a href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" class=\"ek-link\">slanici<\/a> cenej\u0161e<\/strong>.<\/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\">Katera druga hranila vsebujejo sardine?<\/h3>\n\n\n\n<p>V primerjavi s tuno so sardine <strong>bogatej\u0161e z ma\u0161\u010dobami<\/strong>. Tudi tiste v slanici vsebujejo pribli\u017eno 8 g ma\u0161\u010dobe na 100 g. Ne pozabite tudi, da se vsebnost ma\u0161\u010dobe v sardinah seveda spreminja glede na sezono, v kateri so bile ulovljene. Ta ma\u0161\u010doba je seveda del soka, ki skupaj s sardinami sestavlja vsebino plo\u010devinke. Poleti ulovljene sardine imajo zaradi nakopi\u010dene ma\u0161\u010dobe bolj blag okus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se odlo\u010dite za <a href=\"https:\/\/gymbeam.si\/sardine-v-oljcnem-olju-gymbeam.html\" class=\"ek-link\">sardine v olju<\/a>, se zavedajte, da lahko vsebujejo do 30 g ma\u0161\u010dobe, vendar se ta razlikuje glede na blagovno znamko in izdelek, zato obvezno preberite embala\u017eo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010dja vsebnost ma\u0161\u010dob pa ne pomeni, da je \u017eivilo slab\u0161e. Sardine so tako kot druge morske ribe bogate z nasi\u010denimi ma\u0161\u010dobnimi kislinami, vklju\u010dno z <a href=\"https:\/\/gymbeam.si\/omega-3-gymbeam.html\" class=\"ek-link\"><strong>omega-3<\/strong><\/a>, ki so pomembne za delovanje <strong>mo\u017eganov<\/strong> in <strong>srca<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[19,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg zdravih ma\u0161\u010dob so tudi dober vir <strong>vitamina D, vitamina B12<\/strong> in <a href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\" class=\"ek-link\">selena<\/a>, ki v telesu deluje kot <strong>antioksidant<\/strong>. Vsekakor velja omeniti tudi <a href=\"https:\/\/gymbeam.si\/kalcij-gymbeam.html\" class=\"ek-link\">kalcij<\/a>, ki je koristen za na\u0161e kosti. Konzervirane sardine ga vsebujejo veliko, zlasti v kosteh. Zato ni slaba ideja, da jih jemo cele. <span style=\"color: #ff6600\" class=\"tadv-color\">[22]<\/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\">Koliko energije in hranilnih snovi vsebujejo sardine?<\/h3>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sardine v slanici (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sardine v olju (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 &#8211; 370 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 &#8211; 29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 &#8211; 9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 &#8211; 33 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"5333,28689,59932,105817\" ><\/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=\"4_Jajca\"><\/span>4. Jajca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Te\u017eko bi na\u0161li bolj hranljivo \u017eivilo od jajc. Vsebujejo veliko razli\u010dnih <strong>vitaminov, mineralov<\/strong> in drugih <strong>bioaktivnih spojin<\/strong> ter so odli\u010den vir visokokakovostnih beljakovin. Povpre\u010dno jajce jih vsebuje pribli\u017eno <strong>7 g<\/strong>. Ena porcija omlete iz treh jajc vam lahko na primer zagotovi do 21 g beljakovin. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/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\">Katera druga hranila vsebujejo jajca?<\/h3>\n\n\n\n<p>V jajcih je <strong>ma\u0161\u010doba<\/strong> povezana z beljakovinami. Najve\u010d jih je v jaj\u010dnem rumenjaku, ki vsebuje pribli\u017eno <strong>5 g ma\u0161\u010dobe<\/strong>. Ljudje, ki si prizadevajo shuj\u0161ati, bi morali to upo\u0161tevati, saj bi lahko z omleto s tremi jajci zlahka dodali 15 g ma\u0161\u010dobe, kar bi lahko pomenilo \u010detrtino priporo\u010denega dnevnega vnosa. \u010ce \u017eelite dobiti beljakovine iz jajc, vendar bi radi ohranili nizko vsebnost ma\u0161\u010dob, lahko kupite tudi samo <a href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" class=\"ek-link\">beljake<\/a>. Omleta iz 100 g jaj\u010dnih beljakov vam lahko da do 22 g beljakovin, koli\u010dina ma\u0161\u010dob pa bo <strong>skoraj ni\u010dna<\/strong> (seveda pa se bo nekoliko pove\u010dala, \u010de jih boste pripravili na olju). <span style=\"color: #ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ma\u0161\u010dobe v jajcih pa so ve\u010dinoma sestavljene iz <strong>nenasi\u010denih ma\u0161\u010dobnih kislin<\/strong>, ki so zdrave. Neko\u010d so trdili, da <strong>holesterol<\/strong> v jajcih pove\u010duje raven holesterola v krvi, vendar se zdi, da to ne dr\u017ei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsebnost ugodnih hranilnih snovi v jajcih se zagotovo ne kon\u010da pri ma\u0161\u010dobah in beljakovinah. Bogata so na primer z v <strong>ma\u0161\u010dobi topnimi vitamini<\/strong>, kot so <strong>vitamin D, A ali vitamin K<\/strong>. Poleg tega so tudi dober vir <a href=\"https:\/\/gymbeam.si\/d-biotin-gymbeam.html\" class=\"ek-link\">biotina<\/a>, ki prispeva k pravilnemu delovanju \u017eiv\u010dnega sistema in <strong>ohranjanju zdravih las<\/strong>. Vsebujejo celo precej\u0161njo koli\u010dino <a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" class=\"ek-link\">folne kisline<\/a>, ki je zna\u010dilna predvsem za rastlinska \u017eivila in je potrebna na primer za <strong>pravilen razvoj ploda med nose\u010dnostjo<\/strong>.<span style=\"color: #ff6600\" class=\"tadv-color\">[14,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-odlicnih-razlogov-za-uzivanje-jajc\/\" class=\"ek-link\">10 odli\u010dnih razlogov za u\u017eivanje jajc<\/a><\/strong> boste izvedeli ve\u010d o tej temi in vsebnosti drugih hranilnih snovi.<\/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\">Koliko energije in hranilnih snovi vsebujejo jajca in beljaki?<\/h3>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>2 jajci (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Jaj\u010dni beljaki (100 g)<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jajca je zelo enostavno vklju\u010diti v prehrano in ni treba ostati le pri <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-trije-jajcni-recepti-za-zajtrk\/\" class=\"ek-link\"><strong>omleti ali ume\u0161anih jajcih<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Pripravite okusen <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-namaz-z-jajci\/\" class=\"ek-link\">jaj\u010dni namaz<\/a><\/strong>.<\/li><li>Z njimi pripravite na primer <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-jajcni-muffini-s-skuto-sunko-in-paradiznikom\/\" class=\"ek-link\">slane mafine<\/a><\/strong>.<\/li><li>Dodate jih lahko tudi kot <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kruh-z-avokadovim-namazom-in-posiranim-jajcem\/\" class=\"ek-link\">dodatek avokadu<\/a><\/strong>.<\/li><li>Poleg tega se jajca uporabljajo za pripravo razli\u010dnih <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovesne-palacinke-z-jabolkom-in-cimetom\/\" class=\"ek-link\"><strong>pala\u010dink<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slane-palacinke-iz-korenja-in-spinace\/\" class=\"ek-link\">francoskih pala\u010dink<\/a><\/strong> ali za peko okusnih sladic.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1124x749.jpg\" alt=\"Jajca kot vir beljakovin\" class=\"wp-image-421931\" width=\"843\" height=\"562\" title=\"Jajca kot vir beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Skuta\"><\/span>5. Skuta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mle\u010dni izdelki so na splo\u0161no dober vir beljakovin. \u010ce pa \u017eelite pogledati z vidika razmerja med ceno in kakovostjo, je skuta na prvem mestu. 100 g skute vsebuje pribli\u017eno <strong>9-12 g beljakovin<\/strong>, pri \u010demer ima <strong>nemastna skuta najve\u010d beljakovin med vsemi<\/strong>. \u0160e bolje pa je, da je obi\u010dajno tudi najcenej\u0161a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skuta je edinstvena po vsebnosti <strong><a href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" class=\"ek-link\">kazeinskih beljakovin<\/a><\/strong>. Za razliko od sirotkinih beljakovin se kazeinske beljakovine <strong>prebavljajo in absorbirajo po\u010dasneje<\/strong>, zato se skuta pogosto u\u017eiva kot vir <strong>po\u010dasi prebavljivih beljakovin pred spanjem<\/strong>.<span style=\"color: #ff6600\" class=\"tadv-color\"> [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\">Katera druga hranila vsebuje skuta?<\/h3>\n\n\n\n<p>Skuta je dober vir <a href=\"https:\/\/gymbeam.si\/kalcij-gymbeam.html\" class=\"ek-link\"><strong>kalcija<\/strong><\/a>, ki je nujno potreben za nastanek <strong>kosti in zob, prenos \u017eiv\u010dnih signalov in \u0161tevilne druge funkcije<\/strong>. Vsebuje 70-100 mg\/100 g, medtem ko je priporo\u010deni dnevni vnos za zdravo odraslo osebo 1000 mg. Za razliko od rastlinskih virov se kalcij iz mle\u010dnih izdelkov <strong>zelo dobro absorbira<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[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\">Koliko energije in hranil vsebuje skuta?<\/h3>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Nemastna skuta (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Polposneta skuta (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Polnomastna skuta (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">131 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\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\">Kako vklju\u010diti skuto v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Na primer, s skuto lahko popestrite <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-francoski-toast-s-quark-sirom-in-malinami\/\" class=\"ek-link\">francoski toast<\/a><\/strong>.<\/li><li>Privo\u0161\u010dite si jo v obliki <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-makova-torta-brez-moke-z-nadevom-iz-skute\/\" class=\"ek-link\">makovega peciva s skuto<\/a><\/strong>.<\/li><li>Pripravite sladico iz skute v <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinska-medenjakova-sladica-v-kozarcu\/\" class=\"ek-link\">kozarcu<\/a><\/strong>.<\/li><li>Z me\u0161anjem skute, sardin, <strong>\u010debule, gor\u010dice, soli<\/strong> in <strong>\u010drnega popra<\/strong> lahko pripravite okusen namaz iz sardin.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"Skuta kot vir beljakovin\" class=\"wp-image-421949\" width=\"843\" height=\"562\" title=\"Skuta kot vir beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Grski_jogurt\"><\/span>6. Gr\u0161ki jogurt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za razliko od klasi\u010dnega navadnega jogurta ima gr\u0161ki jogurt <strong>ve\u010djo koli\u010dino beljakovin<\/strong>. Klasi\u010dni beli jogurt ima 4 g beljakovin na 100 g, gr\u0161ki jogurt pa do <strong>10 g\/100 g<\/strong>. Zajtrk, sestavljen iz 150 g gr\u0161kega jogurta, <a href=\"https:\/\/gymbeam.si\/granola\/gymbeam\" class=\"ek-link\">granole<\/a> in sadja, vam lahko zagotovi vsaj 15 g beljakovin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010dja vsebnost beljakovin v gr\u0161kem jogurtu je posledica na\u010dina proizvodnje, ko iz <strong>klasi\u010dnega jogurta odstranijo del teko\u010de sirotke<\/strong>. Jogurt tako postane gostej\u0161i in bolj koncentriran. Za njegovo proizvodnjo se v primerjavi s klasi\u010dnim jogurtom porabi <strong>dvakrat ve\u010d mleka<\/strong>.<span class=\"tadv-color\" 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\">Katera druga hranila vsebuje gr\u0161ki jogurt?<\/h3>\n\n\n\n<p>Tako kot skuta je tudi gr\u0161ki jogurt bogat s <strong>kalcijem<\/strong>. Vsebuje do 110 mg na 100 g. Je tudi vir <strong>vitamina B12<\/strong> ali <strong>vitamina B2<\/strong> (riboflavin), ki je potreben za funkcionalno presnovo energije, \u017eiv\u010dni sistem ali zdravje ko\u017ee. <span class=\"tadv-color\" style=\"color: #ff6600\">[17,19]<\/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\">Koliko energije in hranilnih snovi vsebuje gr\u0161ki jogurt?<\/h3>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Gr\u0161ki jogurt brez ma\u0161\u010dob<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gr\u0161ki jogurt s 5% ma\u0161\u010dobe<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g *<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.3 g *<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>* Vsebnost ma\u0161\u010dob se lahko razlikuje. Odvisno od vrste mleka, iz katerega je jogurt narejen.<\/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=\"7_Tofu\"><\/span>7. Tofu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi \u010de imate raje rastlinske vire beljakovin ali jih radi uporabljate za popestritev prehrane, obstajajo razmeroma poceni alternative. Ena od njih je <a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\">tofu<\/a>, izdelek iz sojinega mleka. To \u017eivilo vsebuje pribli\u017eno <strong>12-16 g beljakovin na 100 g<\/strong> (odvisno od na\u010dina proizvodnje). V nasprotju z \u017eivalskimi beljakovinami beljakovine rastlinskega izvora na splo\u0161no veljajo za <strong>nepopolne<\/strong> (ne vsebujejo vseh esencialnih aminokislin v optimalnih koli\u010dinah), vendar se <strong>soja<\/strong> po vsebnosti aminokislin pribli\u017euje \u017eivalskim \u017eivilom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tofu lahko kupite nearomatiziranega, z zeli\u0161\u010di, dimljenega ali na primer mariniranega. Vendar je <strong>nearomatiziran<\/strong> tofu cenovno <strong>najugodnej\u0161a<\/strong> izbira. Nato ga lahko okusite in pripravite doma po lastnih \u017eeljah.<\/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\">Katere druge hranilne snovi vsebuje tofu?<\/h3>\n\n\n\n<p>Poleg visoke vsebnosti beljakovin je tofu tudi dober vir <strong>kalcija<\/strong>. Vendar pa je to odvisno od tega, kak\u0161na snov se uporablja za obdelavo sojinih beljakovin med njegovo proizvodnjo. \u010ce se uporabljajo <strong>kalcijeve soli<\/strong>, vsebuje dvojno koli\u010dino (pribli\u017eno 680 mg kalcija) v primerjavi z izdelkom, ki je proizveden na druga\u010den na\u010din (pribli\u017eno 350 mg kalcija).<span class=\"tadv-color\" style=\"color: #ff6600\"> [17]<\/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\">Koliko energije in hranilnih snovi vsebuje tofu?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">100 g<\/td><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 170 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 &#8211; 10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Na prvi pogled tofu ni najbolj privla\u010dno \u017eivilo. Vendar ga lahko pripravite na ne\u0161teto na\u010dinov. Kako vzljubiti tofu?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Uporabite ga za pripravo okusnega <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-namaz-iz-tofuja-s-susenimi-paradizniki\/\" class=\"ek-link\">namaza s su\u0161enim paradi\u017enikom<\/a><\/strong>.<\/li><li>Uporabite ga za <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mehiski-tacosi-s-tofujem-in-zelenjavo\/\" class=\"ek-link\">mehi\u0161ke recepte<\/a><\/strong>.<\/li><li>Dodajte ga v testo za <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-palacinke-s-tofujem-in-cokolado\/\" class=\"ek-link\">pala\u010dinke<\/a><\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanimajo druga \u017eivila rastlinskega izvora, ki lahko nadomestijo meso, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/rastlinske-mesne-alternative-katere-so-najboljse-koliko-beljakovin-vsebujejo-in-ali-lahko-v-celoti-nadomestijo-meso\/\" class=\"ek-link\">Rastlinske alternative mesu: Katere so najbolj\u0161e, koliko beljakovin vsebujejo in ali lahko popolnoma nadomestijo meso<\/a><\/strong>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg\" alt=\"Tofu kot vir beljakovin\" class=\"wp-image-421968\" width=\"843\" height=\"562\" title=\"Tofu kot vir beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Strocnice\"><\/span>8. Stro\u010dnice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri iskanju primernih virov beljakovin ne smemo spregledati <strong>stro\u010dnic<\/strong>. Vsebujejo do <strong>20-25 g beljakovin<\/strong> <strong>na 100 g<\/strong> in te\u017eko bi na\u0161li cenej\u0161e \u017eivilo. Vendar bodite pozorni na njihov prehranski profil. Stro\u010dnice ne vsebujejo vseh esencialnih aminokislin v zadostnih koli\u010dinah, zato niso popoln vir beljakovin. V resnici to pomeni, da se <strong>v telesu ne uporabljajo optimalno za tvorbo telesnih beljakovin<\/strong>. \u010ce pa poleg njih v svojo prehrano dodate tudi nekaj \u017eivil \u017eivalskega izvora, vam ni treba skrbeti. \u010ce ste vegan ali \u010de v va\u0161i prehrani prevladuje rastlinska hrana, poskrbite, da boste zau\u017eili tudi dovolj <a href=\"https:\/\/gymbeam.si\/zitarice\" class=\"ek-link\"><strong>\u017eitaric<\/strong><\/a>, po mo\u017enosti <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\"><strong>ore\u0161\u010dkov in semen<\/strong><\/a>. S kombiniranjem stro\u010dnic in \u017eit boste prejeli prave aminokisline v pravem razmerju. <span style=\"color: #ff6600\" class=\"tadv-color\">[4,17]<\/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\">Le\u010da<\/h3>\n\n\n\n<p>Le\u010da spada med stro\u010dnice z najvi\u0161jo vsebnostjo beljakovin. Vsebuje pribli\u017eno <strong>26 g beljakovin na 100 g<\/strong>. Skleda le\u010dje juhe s 50 g le\u010de zagotavlja pribli\u017eno 12 g beljakovin. \u010ce ji dodate na primer kos r\u017eenega kruha (pribli\u017eno 9 g beljakovin), lahko iz ene porcije dobite pribli\u017eno 21 g beljakovin z optimalno sestavo esencialnih aminokislin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Klasi\u010dno rjavo le\u010do lahko nadomestite z <strong>rde\u010do ali \u010drno<\/strong>. Koristi stro\u010dnic lahko pridobite tudi s <strong><a href=\"https:\/\/gymbeam.si\/bio-testenine-iz-lece-fusilli-vanavita.html\" class=\"ek-link\">testeninami iz le\u010de<\/a><\/strong>, na primer.<\/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\">Katere druge hranilne snovi vsebuje le\u010da?<\/h4>\n\n\n\n<p>Ta vrsta stro\u010dnic je najbogatej\u0161a z <strong>\u017eelezom<\/strong>. V primerjavi z drugimi ga vsebuje <strong>dva- do trikrat ve\u010d<\/strong>. Je tudi dober vir vlaknin, folne kisline, bakra, mangana in drugih bioaktivnih spojin. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,20]&nbsp;<\/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\">Koliko energije in hranilnih snovi vsebuje le\u010da?<\/h3>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Rjava le\u010da<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Rde\u010da le\u010da<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u010crna le\u010da<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">319 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz le\u010de lahko pripravite okusno <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kremna-lecina-juha-z-bucnimi-semeni\/\">juho<\/a>, jo dodate solati ali iz nje pripravite <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-spageti-z-omako-iz-indijskih-oresckov\/\" class=\"ek-link\">veganske \u0161pagete bolognese<\/a><\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1124x749.jpg\" alt=\"Le\u010da kot vir beljakovin\" class=\"wp-image-421983\" width=\"843\" height=\"562\" title=\"Le\u010da kot vir beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010ci\u010derika<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/zitarice\">\u010ci\u010derika<\/a> med drugimi stro\u010dnicami izstopa po vsebnosti <strong>esencialnih aminokislin<\/strong>. Njihova koli\u010dina je dejansko blizu \u017eivalskim \u017eivilom. Kljub temu jo je \u0161e vedno priporo\u010dljivo kombinirati z <strong>drugimi rastlinskimi viri<\/strong> (\u017eita, ore\u0161\u010dki in semena).&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/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\">Katere druge hranilne snovi vsebuje \u010di\u010derka?<\/h4>\n\n\n\n<p>\u010ci\u010derika vsebuje veliko <strong>folne kisline<\/strong> &#8211; ve\u010d kot trikrat ve\u010d, kot je priporo\u010den dnevni vnos.&nbsp;Poleg tega je odli\u010den vir <strong>topnih vlaknin<\/strong>. Ima probioti\u010dni u\u010dinek in pozitivno vpliva na sestavo va\u0161e \u010drevesne mikrobiote. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko energije in hranil vsebuje \u010di\u010derka?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>100 g<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ci\u010derike ni treba jesti le v obliki <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cicerikin-humus-na-3-razlicne-nacine\/\" class=\"ek-link\">humusa<\/a>. Primerna je tudi za <strong>solate<\/strong>, kot nadomestek za meso v papri\u010dni <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kremni-paprikas-iz-cicerike\/\">omaki<\/a> ali kot osnova za <strong>falafel<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1124x749.jpg\" alt=\"\u010ci\u010derika kot vir beljakovin\" class=\"wp-image-422000\" width=\"843\" height=\"562\" title=\"\u010ci\u010derika kot vir beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Grah<\/h3>\n\n\n\n<p>Tudi grah po vsebnosti beljakovin ne zaostaja veliko. Na <strong>100 g lahko vsebuje do 23 g beljakovin.<\/strong> U\u017eivate ga lahko na primer tudi v obliki <a href=\"https:\/\/gymbeam.si\/bio-grahove-testenine-fusilli-vanavita.html\" class=\"ek-link\">grahovih testenin<\/a>, ki vsebujejo podobno koli\u010dino hranilnih snovi. \u010ce jim nato dodate hrano \u017eivalskega izvora ali \u017eita, dobite odli\u010den obrok z dovolj popolnimi beljakovinami.<\/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\">Katere druge hranilne snovi vsebuje grah?<\/h3>\n\n\n\n<p>Ta stro\u010dnica je bogata z <strong>vitaminom B1<\/strong> (tiaminom). Vsebuje do 0,72 mg, kar je pribli\u017eno 70 % priporo\u010denega dnevnega vnosa za zdravo odraslo osebo. Tiamin je potreben za dobro delovanje srca in \u017eiv\u010dnega sistema. Bogata je tudi z na primer <strong>magnezijem, fosforjem, vitaminom K <\/strong>ali<strong> vlakninami<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,17,19]<\/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\">Koliko energije in hranilnih snovi vsebuje grah?<\/h3>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\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\">Fi\u017eol<\/h3>\n\n\n\n<p>Prehrana, polna stro\u010dnic, zagotovo ni dolgo\u010dasna. Poleg \u017ee omenjene le\u010de, \u010di\u010derke ali graha lahko izbirate med \u0161tevilnimi vrstami fi\u017eola. Poskusite lahko <strong><a href=\"https:\/\/gymbeam.si\/bio-crni-fizol-pripravljen-za-uzivanje-vanavita.html\" class=\"ek-link\">\u010drni fi\u017eol<\/a>, beli fi\u017eol, adzuki, pinto ali na primer fi\u017eol mung<\/strong>. Vsi ti fi\u017eoli vam lahko zagotovijo precej\u0161njo koli\u010dino beljakovin, ki se gibljejo med <strong>20 in 25 g\/100 g<\/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\">Katere druge hranilne snovi vsebuje fi\u017eol?\r\n<\/h4>\n\n\n\n<p>Vrste fi\u017eolov so bogate z <strong>vlakninami, folno kislino, vitaminom B3 (niacinom), kalijem, bakrom, fosforjem<\/strong>, magnezijem ter \u0161tevilnimi drugimi vitamini, minerali in bioaktivnimi spojinam.<span class=\"tadv-color\" style=\"color: #ff6600\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko energije in hranilnih snovi vsebuje fi\u017eol?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Rde\u010di ledvi\u010dni fi\u017eol<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u010crni fi\u017eol<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Fi\u017eol mungo<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Fi\u017eol pinto<\/th><th class=\"has-text-align-center\" data-align=\"center\">Fi\u017eol adzuki<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">314 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">315 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">315 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fi\u017eol lahko v svojo prehrano vklju\u010dite na ne\u0161teto na\u010dinov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Na primer jih spremenite v okusen <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-namaz-iz-cicerike-in-fizola\/\" class=\"ek-link\"><strong>namaz<\/strong><\/a>.<\/li><li>Dodajte jih v <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-fizolova-solata-s-tuno\/\" class=\"ek-link\"><strong>solato<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hitri-zajtrk-burrito-s-fizolom-avokadom-in-jajci\/\" class=\"ek-link\"><strong>burrito<\/strong><\/a>.<\/li><li>Fi\u017eol lahko u\u017eivate tudi v sladkih receptih, na primer v <strong><a href=\"https:\/\/gymbeam.si\/blog\/fit-recept-fizolov-brownie-poln-cokoladnega-okusa\/\" class=\"ek-link\">fi\u017eolovem browniju<\/a><\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite pomo\u010d pri izbiri pravega vira rastlinskih beljakovin, preberite na\u0161 \u010dlanek z naslovom <strong><a href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/\">Kateri so najbolj\u0161i viri rastlinskih beljakovin in zakaj bi jih morali vklju\u010diti v svojo prehrano<\/a><\/strong>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg\" alt=\"Fi\u017eol kot vir beljakovin\" class=\"wp-image-422023\" width=\"843\" height=\"562\" title=\"Fi\u017eol kot vir beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Ovseni_kosmici\"><\/span>9. Ovseni kosmi\u010di<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med \u017eiti je oves vodilni po vsebnosti beljakovin. V povpre\u010dju vsebuje do <strong>14 g beljakovin na 100 g<\/strong>, medtem ko imajo druge vrste le okoli <strong>10 g\/100 g<\/strong>. V primerjavi z drugimi \u017eiti ima <a href=\"https:\/\/gymbeam.si\/fini-ovseni-kosmici-brez-glutena-gymbeam.html\" class=\"ek-link\">oves<\/a> tudi bolj\u0161i spekter <strong>esencialnih aminokislin<\/strong>. \u0160e vedno je nepopoln vir beljakovin, vendar se po vsebnosti esencialnih aminokislin pribli\u017euje <strong>stro\u010dnicam<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[9,15,18]<\/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\">Katere druge hranilne snovi vsebuje oves?<\/h3>\n\n\n\n<p>Oves se odlikuje po vsebnosti <a href=\"https:\/\/gymbeam.si\/vlaknine\" class=\"ek-link\">vlaknin<\/a> do <strong>10 g\/100 g<\/strong>. Tako lahko s 50 g obroka pokrijemo pribli\u017eno <strong>petino priporo\u010denega dnevnega vnosa vlaknin<\/strong> (priporo\u010deni dnevni vnos je 25 g). Vlaknine, zna\u010dilne za oves, se imenujejo <a href=\"https:\/\/gymbeam.si\/beta-glukani-gymbeam.html\" class=\"ek-link\"><strong>beta-glukani<\/strong><\/a> in dokazano pozitivno vplivajo na <strong>zni\u017eevanje ravni holesterola v krvi<\/strong>.<span style=\"color: #ff6600\" class=\"tadv-color\"> [6,12,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega je oves bogat tudi s <a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" class=\"ek-link\">kalijem<\/a>, <a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" class=\"ek-link\">magnezijem<\/a>, folno kislino in vitaminom E, ki v telesu deluje kot <strong>antioksidant<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[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\">Koliko energije in hranilnih snovi vsebuje oves?<\/h3>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">363 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u010ce ste se naveli\u010dali vsako jutro jesti ovsene kosmi\u010de z jogurtom, poskusite kaj drugega.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Pripravite zanimivo <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsena-kasa-s-kakavom-in-kavo\/\" class=\"ek-link\">ovseno ka\u0161o s kakavom in kavo<\/a><\/strong>.<\/li><li>Pripravite lahko tudi slano ovseno ka\u0161o, na primer <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slana-ovsena-kasa-s-posiranim-jajcem\/\" class=\"ek-link\"><strong>z jajcem<\/strong><\/a>.<\/li><li>Z ovsenimi kosmi\u010di pripravite <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovesne-palacinke-z-jabolkom-in-cimetom\/\" class=\"ek-link\"><strong>pala\u010dinke<\/strong><\/a>.<\/li><\/ul>\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 u\u010dinkih in prednostih ovsa, preberite na\u0161 naslednji \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano\/\" class=\"ek-link\">Oves: Kak\u0161ne hranilne snovi vsebuje in zakaj ga vklju\u010diti v prehrano<\/a><\/strong>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"Oves kot vir beljakovin\" class=\"wp-image-422053\" width=\"843\" height=\"562\" title=\"Oves kot vir beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Arasidi_in_arasidovo_maslo\"><\/span>10. Ara\u0161idi in ara\u0161idovo maslo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ara\u0161ide imamo za ore\u0161\u010dke, vendar so v resnici <strong>stro\u010dnice<\/strong>. Zato je koli\u010dina beljakovin v njih ve\u010dja kot na primer v mandljih ali drugih ore\u0161\u010dkih, pribli\u017eno <strong>26 g\/100 g<\/strong>. Podobno kot drugi rastlinski viri tudi ara\u0161idi <strong>niso dobro uravnote\u017een vir beljakovin<\/strong>, saj ne vsebujejo celotnega spektra esencialnih aminokislin v optimalnih koli\u010dinah. Kljub temu so odli\u010den dodatek k prehrani, bodisi v obliki celih <a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" class=\"ek-link\">ara\u0161idov<\/a>, <a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" class=\"ek-link\">ara\u0161idovega masla<\/a> ali <strong>ara\u0161idovega olja<\/strong>.<span style=\"color: #ff6600\" class=\"tadv-color\"> [17]<\/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\">Katera druga hranila vsebujejo ara\u0161idi?<\/h3>\n\n\n\n<p>Kljub visoki vsebnosti beljakovin ara\u0161idov ne moremo obravnavati kot stro\u010dnice. Vsebujejo namre\u010d <strong>veliko ma\u0161\u010dob<\/strong>. V 100 g ara\u0161idov je pribli\u017eno <strong>49 g ma\u0161\u010dob<\/strong>. Zato si jih ne smete preve\u010d privo\u0161\u010diti. Uporabite lahko enako priporo\u010dilo kot pri ore\u0161\u010dkih, in sicer <strong>1 pest na dan<\/strong>, kar ustreza pribli\u017eno <strong>30 g ara\u0161idov<\/strong> (vendar je to odvisno od va\u0161ega skupnega dnevnega energijskega vnosa).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ara\u0161idi vsebujejo veliko <strong>nenasi\u010denih ma\u0161\u010dobnih kislin<\/strong>, zlasti <strong>oleinske kisline<\/strong>. Bogati so tudi z vitaminom E in <a href=\"https:\/\/gymbeam.si\/vitamin-b1-gymbeam.html\" class=\"ek-link\">vitaminom B1<\/a> (tiamin), ki je pomemben del presnove ogljikovih hidratov. Vsebujejo tudi veliko <strong>kalija, magnezija <\/strong>in<strong> fosforja<\/strong>. <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<h3 class=\"wp-block-heading\">Koliko energije in hranil je pribli\u017eno v ara\u0161idih?<\/h3>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Ara\u0161idi (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ara\u0161idovo maslo (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">627 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">17&nbsp; g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z ara\u0161idi ali ara\u0161idovim maslom lahko pripravite tudi zanimive recepte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Pripravite okusne <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-keksi-z-arasidovo-kremo-in-cokolado-brez-peke\/\" class=\"ek-link\"><strong>pi\u0161kotke z ara\u0161idovim maslom in \u010dokolado<\/strong><\/a>.<\/li><li>Dodajte ga <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hitri-tartleti-z-arasidovim-maslom-in-cokolado\/\" class=\"ek-link\"><strong>ovsenim plo\u0161\u010dicam<\/strong><\/a>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite izvedeti ve\u010d o ara\u0161idovem maslu? Na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/arasidovo-maslo-kako-izbrati-najboljsega-in-kaksen-vpliv-ima-na-vase-zdravje\/\" class=\"ek-link\"><strong>Ara\u0161idovo maslo: Kako izbrati najbolj\u0161e in kak\u0161en vpliv ima na na\u0161e zdravje<\/strong><\/a>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1124x749.jpg\" alt=\"Ara\u0161idi kot vir beljakovin\" class=\"wp-image-422071\" width=\"843\" height=\"562\" title=\"Ara\u0161idi kot vir beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Sirotkine_in_rastlinske_beljakovine_v_prahu\"><\/span>11. Sirotkine in rastlinske beljakovine v prahu <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beljakovine v obliki prehranskih dopolnil, tj. razli\u010dnih <a href=\"https:\/\/gymbeam.si\/proteini\" class=\"ek-link\">beljakovinskih pra\u0161kov<\/a>, so lahko tudi <strong>redni del prehrane in vir visokokakovostnih beljakovin<\/strong>. Na prvi pogled se morda zdi, da ta izdelek stane celo premo\u017eenje, in morda boste na koncu ob\u017ealovali nakup. \u010ce pa posku\u0161ate izra\u010dunati, koliko <strong>porcij<\/strong> beljakovin je v enem pakiranju, boste ugotovili, da je dejansko precej poceni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" class=\"ek-link\">Sirotkine beljakovine<\/a>, najbolj priljubljene in najkakovostnej\u0161e beljakovine med vsemi, so odli\u010den vir <strong>visokokakovostnih<\/strong> in <strong>lahko prebavljivih beljakovin<\/strong>. Najpogosteje uporabljen <a href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\" class=\"ek-link\">sirotkin koncentrat<\/a> vsebuje <strong>70-80 % beljakovin<\/strong>, kar pomeni, da boste s 30 g obroka dobili pribli\u017eno 21-24 g beljakovin. Vegani ali tisti, ki se izogibajo beljakovinam sirotke, na primer zaradi zdravstvenih razlogov, lahko izbirajo med <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" class=\"ek-link\">beljakovinami v prahu rastlinskega izvora<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne bojte se vklju\u010diti beljakovin v prahu v svojo prehrano. Tukaj je nekaj idej, kdaj in kako jih uporabiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010ce z redno prehrano <strong>te\u017eko dobite dovolj beljakovin<\/strong>.<\/li><li>Beljakovine v prahu so v veliko pomo\u010d tudi takrat, ko morate <strong>hrano obogatiti z beljakovinami<\/strong>, vendar nimate drugih \u017eivil, s katerimi bi jih lahko kombinirali. To lahko preprosto storite tako, da ga na primer vme\u0161ate v ka\u0161o za zajtrk.<\/li><li>Idealni so za hitro <strong>dodajanje beljakovin po vadbi<\/strong>.<\/li><li>Priro\u010dni so na poti ali ko potrebujete hiter vir beljakovin.<\/li><li>Zaradi njih je lahko va\u0161a prehrana bolj <strong>raznolika<\/strong> in zanimiva.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije in hranil vsebujejo beljakovinski pra\u0161ki?<\/h3>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sirotkine beljakovine (koncentrat)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine rastlinskega izvora<\/strong>\r\n<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">385 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g*<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*Vsebnost je odvisna od vrste rastlinskih beljakovin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o razlikah med posameznimi beljakovinskimi pra\u0161ki si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-prave-beljakovine-za-hujsanje-ali-rast-misic\/\" class=\"ek-link\">Kako izbrati prave beljakovine za huj\u0161anje ali rast mi\u0161ic<\/a><\/strong>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Beljakovine v prahu kot vir beljakovin\" class=\"wp-image-422086\" width=\"843\" height=\"562\" title=\"Beljakovine v prahu kot vir beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_beljakovin_in_energije_v_povprecju_vsebujejo_posamezna_zivila\"><\/span>Koliko beljakovin in energije v povpre\u010dju vsebujejo posamezna \u017eivila?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj veste, katera cenovno ugodnej\u0161a \u017eivila vam lahko pomagajo vzdr\u017eevati zadosten vnos beljakovin. V \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/\">Kako v prehrano vnesti ve\u010d beljakovin<\/a><\/strong> najdete ve\u010d nasvetov za pove\u010danje vnosa beljakovin v prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">\u017divilo (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Energijske vrednosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dje prsi<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dja krilca<\/td><td class=\"has-text-align-center\" data-align=\"center\">191 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dja bedra<\/td><td class=\"has-text-align-center\" data-align=\"center\">121 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuna v slanici<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuna v olju<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211; 400 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardine v slanici<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 &#8211; 29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardine v olju<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 &#8211; 370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jajca<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jaj\u010dni beljaki<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nemastna skuta<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Polposneta skuta<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Polnomastna skuta<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0161ki jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu<\/td><td class=\"has-text-align-center\" data-align=\"center\">145 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 &#8211; 333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 &#8211; 26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010ci\u010derika<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fi\u017eol<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 &#8211; 327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ovseni kosmi\u010di<\/td><td class=\"has-text-align-center\" data-align=\"center\">363 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ara\u0161idi<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sirotkine beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cene hrane se postopoma zvi\u0161ujejo, na splo\u0161no pa so najdra\u017eja \u017eivila \u017eivalskega izvora, ki so dober vir beljakovin. Vendar pa lahko po branju dana\u0161njega \u010dlanka vidite, da obstajajo na\u010dini, kako to zaobiti. Izberete lahko tista \u017eivila, ki so cenovno ugodnej\u0161a, hkrati pa \u0161e vedno zau\u017eijete dovolj beljakovin. Ni vam treba zanemariti mesa, rib ali mle\u010dnih izdelkov. Poleg tega ni slaba ideja, da v svojo prehrano vklju\u010dite tudi nekaj rastlinskih virov beljakovin, saj so cenej\u0161i, hkrati pa bodo va\u0161emu telesu zagotovili tudi druga koristna hranila.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\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>Danes moramo pri nakupovanju bolj kot kdaj koli prej upo\u0161tevati cene hrane. Med najdra\u017ejimi izdelki so meso in drugi izdelki \u017eivalskega izvora. Vendar pa obstajajo tudi cenej\u0161a \u017eivila, ki vsebujejo veliko beljakovin. V nadaljevanju si preberite, katera so ta \u017eivila.<\/p>\n","protected":false},"author":156,"featured_media":421865,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7131,6675,7359],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-425008","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","9":"tag-beljakovine-v-prahu","10":"tag-jedilnik","11":"tag-prehrana-sl","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>Cenovno dostopna \u017eivila, bogata z beljakovinami - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Poceni, cenovno dostopna in visokokakovostna \u017eivila, bogata z beljakovinami, ki lahko popestrijo va\u0161o prehrano. 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