{"id":427310,"date":"2023-05-09T16:13:54","date_gmt":"2023-05-09T14:13:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=427310"},"modified":"2025-09-26T11:58:25","modified_gmt":"2025-09-26T09:58:25","slug":"pristupacne-namirnice-bogate-proteinima","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/","title":{"rendered":"Pristupa\u010dne namirnice bogate proteinima"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#Koliko_proteina_trebate_dnevno\" title=\"Koliko proteina trebate dnevno?\">Koliko proteina trebate dnevno?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#Namirnice_s_visokim_udjelom_proteina\" title=\"Namirnice s visokim udjelom proteina\">Namirnice s visokim udjelom proteina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#1_Piletina\" title=\"1. Piletina\">1. Piletina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#2_Tunjevina_iz_konzerve\" title=\"2. Tunjevina iz konzerve\">2. Tunjevina iz konzerve<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#3_Srdele\" title=\"3. Srdele\">3. Srdele<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#4_Jaja\" title=\"4. Jaja\">4. Jaja<\/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.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#5_Svjezi_sir_quark\" title=\"5. Svje\u017ei sir quark\">5. Svje\u017ei sir quark<\/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.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#6_Grcki_jogurt\" title=\"6. Gr\u010dki jogurt\">6. Gr\u010dki 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.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#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.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#8_Mahunarke\" title=\"8. Mahunarke\">8. Mahunarke<\/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.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#9_Zob\" title=\"9. Zob\">9. Zob<\/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.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#10_Kikiriki_i_maslac_od_kikirikija\" title=\"10. Kikiriki i maslac od kikirikija\">10. Kikiriki i maslac od kikirikija<\/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.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#11_Proteini_sirutke_i_biljni_proteini_u_prahu\" title=\"11. Proteini sirutke i biljni proteini u prahu\">11. Proteini sirutke i biljni proteini u 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.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#Koliko_proteina_i_energije_prosjecno_sadrzi_pojedina_namirnica\" title=\"Koliko proteina i energije prosje\u010dno sadr\u017ei pojedina namirnica?\">Koliko proteina i energije prosje\u010dno sadr\u017ei pojedina namirnica?<\/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.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bilo da mr\u0161avite, dobivate mi\u0161i\u0107e ili samo \u017eelite ostati zdravi, dovoljan unos proteina je klju\u010dan. Uostalom, prisutni su u cijelom tijelu i te\u0161ko bi bilo prona\u0107i procese u koje nisu uklju\u010deni. Zato je \u0161teta \u0161to se visokokvalitetne namirnice bogate proteinima \u010desto smatraju neprijateljima va\u0161eg nov\u010danika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istina je da im cijene rastu i mo\u017ee biti prili\u010dno financijski zahtjevno redovito ve\u010derati <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/losos-hr\/\" class=\"ek-link\">losos<\/a>, gove\u0111i odrezak ili dobar nizozemski sir. Me\u0111utim, te su namirnice vrh piramide. Ispod njega mo\u017eete prona\u0107i velik broj onih koje ne moraju uni\u0161titi va\u0161u financijsku situaciju. U dana\u0161njem \u010dlanku prona\u0107i \u0107ete savjete o tome koje namirnice kupiti kako ne biste morali zanemariti unos proteina.<\/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_proteina_trebate_dnevno\"><\/span>Koliko proteina trebate dnevno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedavno su cijene hrane osjetno porasle i te\u0161ko je ne biti potresen. Sve \u010de\u0161\u0107e morate razmi\u0161ljati \u0161to kupiti u supermarketu, a \u0161to se vi\u0161e ne isplati. Hrana \u017eivotinjskog porijekla, koja je najbolji izvor proteina, obi\u010dno se me\u0111u prvima ostavlja na polici zbog svoje cijene.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, postizanje va\u0161ih ciljeva <strong>ne\u0107e uspjeti bez optimalnog unosa proteina<\/strong>. Na primjer, aktivna osoba koja se tako\u0111er bavi sportovima snage treba otprilike <strong>1,4 \u2013 2 g proteina po kilogramu tjelesne te\u017eine<\/strong> dnevno. Za \u017eenu te\u0161ku 70 kg to zna\u010di 98 \u2013 140 g proteina dnevno. Ako tako\u0111er poku\u0161avate smr\u0161avjeti, preporu\u010duje se pove\u0107ati unos proteina na 1,6 \u2013 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>Sre\u0107om, postoje razlike u cijeni namirnica bogatih proteinima, a ako se usredoto\u010dite na one pristupa\u010dnije, mo\u017eete sastaviti pravi <strong>jelovnik s dovoljnom koli\u010dinom proteina <\/strong>po <strong>pristupa\u010dnoj cijeni<\/strong>. Ako \u017eelite razumjeti va\u017enost proteina za va\u0161e tijelo, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Proteini: njihove funkcije u tijelu, preporu\u010deni unos, izvori u hrani i simptomi nedostatka.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1124x749.jpg\" alt=\"Koji su izvori proteina jeftini?\" class=\"wp-image-421883\" style=\"width:843px;height:562px\" title=\"Koji su izvori proteina jeftini?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Namirnice_s_visokim_udjelom_proteina\"><\/span>Namirnice s visokim udjelom proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Piletina\"><\/span>1. Piletina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nemojmo se zavaravati, jesti meso svaki dan nije ba\u0161 najjeftinije. Me\u0111utim, to je jedna od namirnica koja <strong>lako opskrbljuje proteinima<\/strong>. Uostalom, u prosjeku 100 g pile\u0107eg mesa sadr\u017ei do <strong>20 g proteina<\/strong>. Iz redovne porcije, koja iznosi otprilike 150 g, mo\u017eete dobiti pribli\u017eno <strong>30 g proteina. <\/strong>Za nekoga bi ta koli\u010dina mogla predstavljati gotovo tre\u0107inu dnevnih potreba za proteinima.<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>\u010cak i ako se ne \u010dini tako, <strong>pile\u0107e meso<\/strong> svakako je jedna od najpovoljnijih opcija. Samo trebate znati kako to izvesti. Cijena samih pile\u0107ih prsa nije kao neko\u0107. Ali jeste li razmi\u0161ljali o kupnji&nbsp;<strong>cijelog pileta<\/strong>&nbsp;i&nbsp;<strong>tran\u0161iranju kod ku\u0107e? <\/strong>Ako usporedite cijenu cijelog pileta i, primjerice, pile\u0107ih prsa za 100 g mesa, vidjet \u0107ete da mo\u017eete lako dobiti nerasje\u010deno pile upola jeftinije. Tako \u0107ete dobiti <strong>2 prsa, 2 krilca, 2 zabatka i kosti za juhu, <\/strong>a tako\u0111er \u0107ete poprili\u010dno u\u0161tedjeti.<\/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\">Koje druge hranjive tvari sadr\u017ei piletina?<\/h3>\n\n\n\n<p>Pile\u0107e meso dobro je zbog sadr\u017eaja proteina, ali i \u0161to se ti\u010de koli\u010dine i sastava masti. Op\u0107enito, ima <strong>nisku koli\u010dinu masno\u0107e,<\/strong> zbog \u010dega je tako\u0111er prikladno za <strong>mr\u0161avljenje<\/strong>. <strong>Pile\u0107a prsa<\/strong> sadr\u017ee najmanju koli\u010dinu masti, pribli\u017eno 2,6 g na 100 g. <strong>Najmasnija<\/strong> su pile\u0107a krilca, koja imaju otprilike 13 g na 100 g. Tako\u0111er ne smijete zaboraviti \u010dinjenicu da postoji razlika izme\u0111u jedenja mesa <strong>s ko\u017eicom i bez nje<\/strong>. Ko\u017eica pove\u0107ava sadr\u017eaj masti za <strong>25 \u2013 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>Daljnja je prednost <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletine <\/a>njen sadr\u017eaj<strong> masnih kiselina<\/strong>. U usporedbi s drugim izvorima, sadr\u017ei znatnu koli\u010dinu <strong>mononezasi\u0107enih<\/strong> i <strong>polinezasi\u0107enih <\/strong>masnih kiselina. One pozitivno djeluju na kardiovaskularni sustav i cjelokupno zdravlje. Osim zdravih masno\u0107a, pile\u0107e meso obiluje i, na primjer, <strong>fosforom<\/strong>, <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/cink-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cinkom<\/strong><\/a> i<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/b-complex-100-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>&nbsp;B vitaminima<\/strong><\/a>. <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<h3 class=\"wp-block-heading\">Koliko otprilike energije i hranjivih tvari sadr\u017ei piletina?<\/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\">Pile\u0107a prsa (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Pile\u0107a krilca (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Pile\u0107i zabatci (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/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\">Proteini<\/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\">Masti<\/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\">Ugljikohidrati<\/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 class=\"wp-element-caption\"><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>Umorni ste od neprestanog jedenja pr\u017eenih pile\u0107ih prsa s <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riza-hr\/\" class=\"ek-link\">ri\u017eom<\/a>? Nadahnite se na\u0161im receptima koji vam mogu pomo\u0107i da za\u010dinite svoj jelovnik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poku\u0161ajte pripremiti, primjerice,<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socna-pileca-prsa-u-umaku-od-narance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong> pile\u0107a prsa u umaku od naran\u010de.<\/strong><\/a><\/li>\n\n\n\n<li>Unesite malo fine za\u010dinjene arome u svoju kuhinju i pripremite <a class=\"ek-link\" href=\"\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>indijski curry s nasjeckanom piletinom<\/strong><\/a> za ru\u010dak.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecena-pileca-prsa-u-marinadi-od-jogurta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Pe\u010dena pile\u0107a prsa marinirana u jogurtu<\/strong><\/a> tako\u0111er mogu za\u010diniti va\u0161u dosadnu rutinu ru\u010dka.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete isprobati gotova jela kao \u0161to je&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fit-ready-to-eat-piletina-s-tjesteninom-na-talijanski-nacin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>piletina na talijanski s tjesteninom<\/strong><\/a>&nbsp;ili&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fit-pileci-curry-s-rizom-ready-to-eat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pile\u0107i curry s ri\u017eom.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg\" alt=\"Piletina kao izvor proteina\" class=\"wp-image-421898\" style=\"width:843px;height:562px\" title=\"Piletina kao izvor proteina\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Tunjevina_iz_konzerve\"><\/span>2. Tunjevina iz konzerve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sli\u010dno kao meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba <\/a>je tako\u0111er na vrhu po sadr\u017eaju proteina. Me\u0111utim, ako \u017eelite slijediti op\u0107enite preporuke i jesti <strong>1 \u2013 2 porcije svje\u017ee ribe svaki tjedan<\/strong>, morat \u0107ete posegnuti duboko u d\u017eep. Sre\u0107om, ima pristupa\u010dnijih opcija i u toj skupini namirnica.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svje\u017ei odrezak tune nije jedna od njih, ali posegnete li za onom iz <strong>konzerve<\/strong>, mo\u017eete u\u017eivati u njoj za puno manje novca. Mo\u017eete birati izme\u0111u tune u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">salamuri<\/a> ili, na primjer, u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tuna-u-maslinovom-ulju-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">biljnom ulju<\/a>. Te su alternative sli\u010dne po cijeni, ali je tuna u salamuri obi\u010dno jo\u0161 jeftinija zbog cijene samog ulja. Od 100 g tune <strong>u prosjeku dobijete 20 \u2013 25 g proteina.<\/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.hr\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501.jpg\" alt=\"Tuna kao izvor proteina\" 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\">Koje jo\u0161 hranjive tvari sadr\u017ei tuna?<\/h3>\n\n\n\n<p>Prilikom odabira tunjevine u konzervi, osim cijene i okusa, mnogi cijene i njen sadr\u017eaj <strong>masti<\/strong>. Tuna je prirodno <strong>riba s niskim udjelom masti. <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tuna-hr\/\" class=\"ek-link\">Tunjevina&nbsp;<\/a><strong>u salamuri<\/strong>&nbsp;sadr\u017ei samo do <strong>2 g masti na 100 g<\/strong>. Me\u0111utim, u <strong>biljnom ulju<\/strong> sadr\u017eaj masti na 100 g mo\u017ee porasti na otprilike <strong>20 \u2013 30 g<\/strong>. Osim toga, koli\u010dina masti razli\u010dita je za svaku marku, stoga je va\u017eno \u010ditati etikete proizvoda.<\/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\">I koja je verzija bolja? Ovisi o va\u0161im ciljevima:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako poku\u0161avate&nbsp;<strong>smr\u0161avjeti, <\/strong>sigurno \u0107ete imati vi\u0161e koristi od <strong>tune u salamuri.<\/strong><\/li>\n\n\n\n<li>Ako vam je cilj samo raznovrsna prehrana, tuna u ulju tako\u0111er mo\u017ee biti dobar izbor.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, tuna ima razmjerno visoku koli\u010dinu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitamina D<\/a>, do pribli\u017eno 6 \u00b5g na 100 g. Preporu\u010deni dnevni unos iznosi 15 \u00b5g (preporuka Europske agencije za sigurnost hrane, EFSA-e). Tako\u0111er je dobar izvor <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-a-retinol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitamina A<\/a>&nbsp;ili&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitamina B12<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,17]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Kod riba se govori i o njihovoj kontaminaciji <strong>\u017eivom<\/strong>. Tuna je jedna od ve\u0107ih riba i stoga je podlo\u017enija tome. Me\u0111utim, ako je dio raznolike prehrane, umjesto da ju jedete za svaki obrok, sigurno se <strong>ne morate brinuti o nuspojavama. <\/strong>Tako\u0111er ne morate biti zabrinuti zbog te\u0161kih metala koji se nalaze u konzerviranoj hrani. Konzerve se tretiraju tako da te tvari ne iscure u hranu koja se u njima nalazi. <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 i hranjivih tvari sadr\u017ei 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 u salamuri (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Tuna u ulju (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 \u2013 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 \u2013 400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,50 \u2013 1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/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 class=\"wp-element-caption\"><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>\u010cak i tako obi\u010dna namirnica kao \u0161to je konzervirana tuna mo\u017ee se pretvoriti u odli\u010dan obrok. Ne morate se osloniti samo na salatu od tune.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete pripremiti ukusan <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tuna-wrap-s-namazom-od-avokada-i-povrcem\/#Recipes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>smotuljak s tunom.<\/strong><\/a><\/li>\n\n\n\n<li>Mo\u017eda \u0107e vam se svidjeti i ovaj <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-namaz-od-tune-s-jajima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>namaz od tune i jaja.<\/strong><\/a><\/li>\n\n\n\n<li>Ako tra\u017eite ne\u0161to pomalo egzoti\u010dno, pripremite neuobi\u010dajenu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-poke-bowl-s-rizom-i-tunom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>zdjelicu pok\u00e9a.<\/strong><\/a><\/li>\n\n\n\n<li>Dobar me\u0111uobrok mogla bi biti, na primjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tuna-salata-mexico-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">salata od tune<\/a> s kruhom.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Srdele\"><\/span>3. Srdele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sre\u0107om, nema potrebe ograni\u010davati se u tako zdravoj skupini namirnica kao \u0161to je riba, \u010dak i ako morate kontrolirati potro\u0161nju. <strong>Srdele<\/strong> su tako\u0111er razmjerno jeftin izvor proteina. Kao i u slu\u010daju tune, lako su dostupne u <strong>konzerviranom obliku<\/strong>, dok 100 g sadr\u017ei otprilike <strong>18 \u2013 25 g proteina<\/strong>. Jedna konzerva sardina od <strong>125 g<\/strong> tako sadr\u017ei <strong>22 \u2013 31 g visokokvalitetnih proteina<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponovno, cijena svake verzije mo\u017ee varirati, ali obi\u010dno, zbog ve\u0107 navedenih razloga, <strong>sardine&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>u salamuri<\/strong><\/a> <strong>su jeftinije.<\/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\">Koje jo\u0161 hranjive tvari sadr\u017ee srdele?<\/h3>\n\n\n\n<p>U usporedbi s tunom, srdele su <strong>bogatije mastima<\/strong>. \u010cak i one u salamuri sadr\u017ee otprilike 8 g masti na 100 g. Tako\u0111er, ne zaboravite da sadr\u017eaj masno\u0107e u srdelama prirodno varira ovisno o sezoni u kojoj su ulovljene. Ta masno\u0107a je tada, naravno, dio soka koji zajedno sa sardinama \u010dini sadr\u017eaj konzerve. Kao dodatak, srdele ulovljene ljeti imaju mek\u0161i okus zbog masno\u0107e koju su nakupile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se odlu\u010dite za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sardine-u-maslinovom-ulju-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sardine u ulju<\/a>, imajte na umu da njihov sadr\u017eaj masno\u0107a mo\u017ee dose\u0107i i do 30 g. Me\u0111utim, to se razlikuje ovisno o marki i proizvodu, stoga svakako pro\u010ditajte pakiranje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ve\u0107i udio masti ne zna\u010di automatski i lo\u0161iju hranu. Srdele su, kao i druge morske ribe, bogate polinezasi\u0107enim masnim kiselinama, uklju\u010duju\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>omega-3<\/strong><\/a>, koje su va\u017ene za rad <strong>mozga<\/strong>&nbsp;i&nbsp;<strong>srca<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Osim zdravih masti, tako\u0111er su dobar izvor <strong>vitamina D<\/strong>,&nbsp;<strong>vitamina B12<\/strong> i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">selena<\/a>, koji djeluje kao<strong>&nbsp;antioksidant<\/strong> u tijelu. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Kalcij<\/a>, koji je koristan za na\u0161e kosti, tako\u0111er vrijedi spomenuti. Ima ga dosta u sardinama u konzervi, osobito u kostima. Stoga ih nije lo\u0161e pojesti cijele. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 i hranjivih tvari sadr\u017ee srdele?<\/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 u salamuri (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sardine u ulju (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 \u2013 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 \u2013 370 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 \u2013 29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 \u2013 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 \u2013 9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 33 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/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=\"5075,28689,36262,63664,54667,54673,54646,54652,32899,60667,5951,5333\" ><\/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_Jaja\"><\/span>4. Jaja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Te\u0161ko bi bilo prona\u0107i hranjiviju namirnicu od jaja. Sadr\u017ee \u0161irok raspon razli\u010ditih <strong>vitamina<\/strong>, <strong>minerala<\/strong>&nbsp;i drugih&nbsp;<strong>bioaktivnih spojeva <\/strong>i tako\u0111er su odli\u010dan izvor&nbsp;<strong>visokokvalitetnih proteina<\/strong>. Prosje\u010dno <strong>jaje<\/strong> sadr\u017ei ih pribli\u017eno <strong>7 g<\/strong>. Primjerice, jedna porcija omleta od tri jaja mo\u017ee vam osigurati do 21 g proteina. <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\">Koje druge hranjive tvari sadr\u017ee jaja?<\/h3>\n\n\n\n<p>U jajima <strong>masno\u0107a <\/strong>ide ruku pod ruku s proteinima. Najvi\u0161e ih ima u \u017eumanjku jajeta, koji sadr\u017ei otprilike <strong>5 g masti<\/strong>. Osobe koje poku\u0161avaju<strong> smr\u0161avjeti <\/strong>trebale bi imati to na umu jer bi omlet od tri jaja od ranije mogao lako dodati 15 g masti njihovom dnevnom unosu, \u0161to bi mogla biti \u010detvrtina njihovog preporu\u010denog dnevnog unosa. Ako \u017eelite dobiti proteine iz jaja, ali \u017eelite da ostanu s niskim postotkom masti, mo\u017eete kupiti i samo <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">bjelanjke<\/a>. Omlet od 100 g bjelanjaka mo\u017ee vam dati \u010dak 22 g proteina, dok \u0107e koli\u010dina masno\u0107e biti gotovo <strong>nepostoje\u0107a<\/strong> (ali, naravno, to \u0107e se malo pove\u0107ati ako ih pripremite na ulju). <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>Me\u0111utim, masno\u0107a u jajima ve\u0107inom se sastoji od <strong>nezasi\u0107enih masnih kiselina<\/strong>, koje su zdrave. Neko\u0107 se tvrdilo da <strong>kolesterol<\/strong> u jajima pove\u0107ava razinu kolesterola u krvi, ali \u010dini se da to nije tako.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sadr\u017eaj povoljnih hranjivih tvari u jajima svakako ne zavr\u0161ava samo na masno\u0107ama i bjelan\u010devinama. Bogata su, primjerice, <strong>vitaminima topljivim u masti, <\/strong>kao \u0161to su <strong>vitamin D<\/strong>,&nbsp;<strong>A<\/strong>&nbsp;ili&nbsp;<strong>vitamin K. <\/strong>Nadalje, tako\u0111er su dobar izvor <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/d-biotin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">biotina<\/a>, koji doprinosi pravilnom funkcioniranju \u017eiv\u010danog sustava i <strong>odr\u017eavanju zdrave kose<\/strong>. \u010cak sadr\u017ee zna\u010dajnu koli\u010dinu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">folne kiseline<\/a>, koja je tipi\u010dna posebno za biljnu hranu i neophodna je, na primjer, za&nbsp;<strong>pravilan razvoj fetusa<\/strong> tijekom trudno\u0107e. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>\u010clanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-jako-dobrih-razloga-zbog-kojih-treba-jesti-jaja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 razloga zbog kojih treba jesti jaja<\/strong><\/a> re\u0107i \u0107e vam vi\u0161e o ovoj temi i sadr\u017eaju drugih hranjivih tvari.<\/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 i hranjivih tvari sadr\u017ee jaja i bjelanjci?<\/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 jaja (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Bjelanjci (100 g)<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/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\">Proteini<\/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\">Masti<\/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\">Ugljikohidrati<\/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 class=\"wp-element-caption\"><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>Lako je uklju\u010diti jaja u svoju prehranu i ne morate se dr\u017eati samo <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tri-recepta-s-jajima-za-dorucak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>omleta ili kajgane.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pripremite ukusni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-namaz-od-tune-s-jajima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">namaz od jaja<\/a>.<\/li>\n\n\n\n<li>Upotrijebite ih za pripremu, na primjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-muffini-od-jaja-sa-svjezim-sirom-sunkom-i-rajcicama-za-dorucak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>slanih muffina.<\/strong><\/a><\/li>\n\n\n\n<li>Mo\u017eete ih dodati i u&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slana-zobena-kasa-s-posiranim-jajem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>slanu zobenu ka\u0161u.<\/strong><\/a><\/li>\n\n\n\n<li>Nadalje, jaja se upotrebljavaju za pripremu raznih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zobene-palacinke-s-jabukom-i-cimetom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>debelih pala\u010dinki<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-palacinke-od-pira-s-vocem-i-kikiriki-maslacem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>tankih pala\u010dinki <\/strong><\/a><strong>ili za pe\u010denje ukusnih<\/strong> <a class=\"ek-link\" href=\"\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>deserta.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1124x749.jpg\" alt=\"Jaja kao izvor proteina\" class=\"wp-image-421931\" style=\"width:843px;height:562px\" title=\"Jaja kao izvor proteina\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Svjezi_sir_quark\"><\/span>5. Svje\u017ei sir quark <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mlije\u010dni proizvodi op\u0107enito su dobar izvor proteina. Me\u0111utim, ako \u017eelite gledati sa stajali\u0161ta cijene i u\u010dinkovitosti, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017ei sir<\/a> quark zauzima prvo mjesto. 100 g quarka sadr\u017ei otprilike <strong>9 \u2013 12 g proteina<\/strong>, dok&nbsp;<strong>bezmasni quark ima najvi\u0161e proteina<\/strong> od svih njih. \u0160tovi\u0161e, obi\u010dno je i najjeftiniji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Quark je prili\u010dno jedinstven u svom sadr\u017eaju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>proteina kazeina<\/strong><\/a>. Za razliku od proteina sirutke, proteini kazeina <strong>probavljaju se i apsorbiraju sporije<\/strong>, zbog \u010dega se quark \u010desto konzumira kao izvor sporo probavljivih proteina <strong>prije spavanja<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje druge hranjive tvari sadr\u017ei quark?<\/h3>\n\n\n\n<p>Quark je dobar izvor <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kalcija<\/a>, koji je apsolutno neophodan za <strong>formiranje kostiju i zuba<\/strong>,&nbsp;<strong>prijenos \u017eiv\u010danih signala<\/strong> i mnoge druge funkcije. Sadr\u017ei 70 \u2013 100 mg na 100 g, dok je dnevni preporu\u010deni unos za zdravu odraslu osobu 1000 mg. Za razliku od biljnih izvora, kalcij iz mlije\u010dnih proizvoda <strong>jako se dobro apsorbira<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije i hranjivih tvari sadr\u017ei quark?<\/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\">Quark bez masti (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Poluobrani quark (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Punomasni quark (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/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\">Proteini<\/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\">Masti<\/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\">Ugljikohidrati<\/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 uvrstiti svje\u017ei sir quark u prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na primjer, dodajte malo raznolikosti svom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-francuski-tost-s-kvark-sirom-i-malinama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>slatkom tostu za doru\u010dak.<\/strong><\/a><\/li>\n\n\n\n<li>Konzumirajte ga u obliku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-lagani-cheesecake-s-makom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>torte od maka i quarka.<\/strong><\/a><\/li>\n\n\n\n<li>Pripremite desert od quarka <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinski-desert-od-medenjaka-u-staklenci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>u \u010da\u0161i.<\/strong><\/a><\/li>\n\n\n\n<li>Mije\u0161anjem quarka, sardina, <strong>luka<\/strong>, <strong>senfa<\/strong>, <strong>soli <\/strong>i <strong>crnog papra<\/strong>&nbsp;mo\u017eete napraviti ukusan namaz od sardina.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"Quark kao izvor proteina\" class=\"wp-image-421949\" style=\"width:843px;height:562px\" title=\"Quark kao izvor proteina\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Grcki_jogurt\"><\/span>6. Gr\u010dki jogurt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za razliku od klasi\u010dnog obi\u010dnog jogurta, gr\u010dki jogurt mo\u017ee se pohvaliti&nbsp;<strong>ve\u0107om koli\u010dinom proteina<\/strong>. Dok klasi\u010dni bijeli jogurt ima 4 g proteina na 100 g, gr\u010dki jogurt ima do <strong>10 g na 100 g<\/strong>. Doru\u010dak koji se sastoji od 150 g gr\u010dkog jogurta,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/granola\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u017eitarica<\/a>&nbsp;i vo\u0107a mo\u017ee vam pru\u017eiti najmanje 15 g proteina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u0107i udio proteina u gr\u010dkom jogurtu posljedica je na\u010dina na koji se proizvodi, kad se&nbsp;<strong>uklanja dio teku\u0107e sirutke<\/strong> iz klasi\u010dnog jogurta. Jogurt tad postaje gu\u0161\u0107i i koncentriraniji. Za njegovu proizvodnju upotrebljava se <strong>dvostruko vi\u0161e mlijeka<\/strong> u odnosu na klasi\u010dni jogurt.<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\">Koje druge hranjive tvari sadr\u017ei gr\u010dki jogurt?<\/h3>\n\n\n\n<p>Kao i quark, gr\u010dki jogurt tako\u0111er je bogat <strong>kalcijem.<\/strong> Sadr\u017ei do 110 mg na 100 g. Tako\u0111er je izvor <strong>vitamina B12<\/strong>&nbsp;ili&nbsp;<strong>vitamina B2<\/strong> (riboflavina), koji je potreban za funkcionalni energetski metabolizam, zdravlje \u017eiv\u010danog sustava ili 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 i hranjivih tvari sadr\u017ei gr\u010dki 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\">Bezmasni gr\u010dki jogurt<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gr\u010dki jogurt s 5 % masti<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/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\">Proteini<\/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\">Masti<\/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\">Ugljikohidrati<\/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>* Udio masti mo\u017ee varirati. Ovisi od kakvog je mlijeka jogurt napravljen.<\/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>\u010cak i ako vi\u0161e volite biljne izvore proteina ili ih volite upotrebljavati za raznolikiju prehranu, postoje razmjerno jeftine alternative i za vas. Jedna od njih je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tofu<\/a>, proizvod napravljen od sojinog mlijeka. Ta namirnica sadr\u017ei pribli\u017eno <strong>12 \u2013 16 g proteina na 100 g<\/strong> (ovisno o na\u010dinu proizvodnje). Za razliku od \u017eivotinjskih proteina, biljni proteini op\u0107enito se smatraju <strong>nepotpunima<\/strong> (ne sadr\u017ee sve esencijalne aminokiseline u optimalnim koli\u010dinama), ali <strong>soja<\/strong>&nbsp;se pribli\u017eava namirnicama \u017eivotinjskog porijekla u smislu sadr\u017eaja aminokiselina.<\/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.hr\/blog\/tag\/tofu-hr\/\" class=\"ek-link\">Tofu <\/a>mo\u017eete kupiti bez okusa, sa za\u010dinskim biljem, dimljeni ili, primjerice, mariniran. Me\u0111utim, iz perspektive cijene, tofu <strong>bez okusa<\/strong> <strong>najpristupa\u010dniji<\/strong> je izbor. Dalje ga mo\u017eete aromatizirati i pripremiti kod ku\u0107e prema vlastitim \u017eeljama.<\/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\">Koje druge hranjive tvari sadr\u017ei tofu?<\/h3>\n\n\n\n<p>Osim \u0161to je bogat proteinima, tofu je tako\u0111er dobar izvor <strong>kalcija<\/strong>. Me\u0111utim, to ovisi o tome koja se tvar upotrebljava za talo\u017eenje sojinih proteina tijekom njegove proizvodnje. <strong>Ako se upotrebljavaju kalcijeve soli<\/strong>, sadr\u017ei dvostruku koli\u010dinu (otprilike 680 mg kalcija) u usporedbi s proizvodom koji je druk\u010dije proizveden (otprilike 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 i hranjivih tvari otprilike sadr\u017ei 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\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 \u2013 170 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 \u2013 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 \u2013 10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/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 nije najatraktivnija namirnica. Me\u0111utim, mo\u017eete ga pripremiti na bezbroj na\u010dina. Kako nau\u010diti voljeti 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\">\n<li>Upotrijebite ga za pripremu ukusnog&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-namaz-od-tofua-sa-susenim-rajcicama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>namaza sa su\u0161enim raj\u010dicama.<\/strong><\/a><\/li>\n\n\n\n<li>Upotrijebite ga za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tortilla-wrap-s-tofuom-i-umakom-od-meda-i-senfa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">smotuljak od tortilje<\/a>.<\/li>\n\n\n\n<li>Dodajte ga u tijesto za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cokoladne-tofu-palacinke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pala\u010dinke<\/strong><\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju druge biljne namirnice koje mogu zamijeniti meso, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Alternative za meso na biljnoj bazi: koje su najbolje, koliko proteina sadr\u017ee i mogu li u potpunosti zamijeniti meso?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg\" alt=\"Tofu kao izvor proteina\" class=\"wp-image-421968\" style=\"width:843px;height:562px\" title=\"Tofu kao izvor proteina\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Mahunarke\"><\/span>8. Mahunarke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad tra\u017eite odgovaraju\u0107e izvore proteina, ne mo\u017eete zanemariti <strong>mahunarke<\/strong>. Sadr\u017ee i do <strong>20 \u2013 25 g proteina na 100 g<\/strong> i te\u0161ko bi se mogla na\u0107i jeftinija namirnica. Me\u0111utim, obratite pozornost na njihov nutritivni profil. Mahunarke ne sadr\u017ee sve <strong>esencijalne aminokiseline u dovoljnim koli\u010dinama<\/strong>&nbsp;i&nbsp;<strong>zato nisu potpun izvor proteina<\/strong>. U stvarnosti to zna\u010di da se ne iskori\u0161tavaju optimalno u tijelu za <strong>stvaranje tjelesnih proteina. <\/strong>No, ako uz njih dodate i neke <strong>namirnice \u017eivotinjskog porijekla <\/strong>u svoju prehranu, ne morate se brinuti. Ako ste <strong>vegan<\/strong> ili ako hrana na <strong>biljnoj bazi<\/strong> prevladava u va\u0161oj prehrani, pobrinite se da jedete i dovoljno <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u017eitarica<\/strong><\/a><strong>, <\/strong>po mogu\u0107nosti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>ora\u0161astih plodova i sjemenki<\/strong><\/a>. Kombiniranjem mahunarki i \u017eitarica dobit \u0107ete prave aminokiseline <strong>u pravom omjeru<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Le\u0107a<\/h3>\n\n\n\n<p>Le\u0107a spada u mahunarke s najve\u0107im udjelom proteina. Sadr\u017ei pribli\u017eno <strong>26 g proteina na 100 g<\/strong>. Zdjelica juhe s 50 g le\u0107e osigurava vam otprilike 12 g proteina. Ako dodate, na primjer, komad ra\u017eenog kruha (otprilike 9 g proteina), iz jedne porcije mo\u017eete dobiti otprilike 21 g proteina s optimalnim sastavom esencijalnih aminokiselina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete zamijeniti klasi\u010dnu&nbsp;<strong>sme\u0111u le\u0107u <\/strong><strong>crvenom <\/strong>ili <strong>crnom<\/strong>. Dobrobiti mahunarki mo\u017eete dobiti i, primjerice, iz <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-lece-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjestenine od le\u0107e.<\/a><\/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\">Koje jo\u0161 hranjive tvari sadr\u017ei le\u0107a?<\/h4>\n\n\n\n<p>Ova vrsta mahunarki najbogatija je&nbsp;<strong>\u017eeljezom<\/strong>. U usporedbi s drugima, sadr\u017ei ga <strong>dva do tri puta vi\u0161e<\/strong>. Tako\u0111er je dobar izvor <strong>vlakana<\/strong>, <strong>folne kiseline<\/strong>, <strong>bakra<\/strong>, <strong>mangana<\/strong> i drugih bioaktivnih spojeva. <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 i hranjivih tvari sadr\u017ei le\u0107a?<\/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\">Sme\u0111a le\u0107a<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/crvena-leca-hr\/\" class=\"ek-link\">Crvena le\u0107a<\/a><\/th><th class=\"has-text-align-center\" data-align=\"center\">Crna le\u0107a<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/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\">Proteini<\/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\">Masti<\/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\">Ugljikohidrati<\/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\">Vlakna <\/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 class=\"wp-element-caption\"><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>Mo\u017eete napraviti ukusnu&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kremasta-juha-od-lece-sa-bucinim-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">juhu<\/a> od le\u0107e, dodati je u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-lagana-salata-od-lece-s-pecenom-mrkvom-avokadom-i-feta-sirom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">salatu<\/a> ili je upotrijebiti za pripremu <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganske-spagete-bolognese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vegan spaghetti bolognese. (opens in a new tab)\">veganskih \u0161pageta bolognese.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1124x749.jpg\" alt=\"Le\u0107a kao izvor proteina\" class=\"wp-image-421983\" style=\"width:843px;height:562px\" title=\"Le\u0107a kao izvor proteina\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Slanutak<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Slanutak<\/a>&nbsp;se isti\u010de me\u0111u ostalim mahunarkama po sadr\u017eaju&nbsp;<strong>esencijalnih aminokiselina. <\/strong>Njihova je koli\u010dina zapravo pribli\u017ena <strong>\u017eivotinjskim namirnicama<\/strong>. Ipak, preporu\u010duje se kombinirati ga <strong>s drugim biljnim izvorima<\/strong> (\u017eitarice, ora\u0161asti plodovi i sjemenke). <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\">Koje jo\u0161 hranjive tvari sadr\u017ei slanutak?<\/h4>\n\n\n\n<p>Slanutak sadr\u017ei veliku koli\u010dinu <strong>folne kiseline <\/strong>\u2013 vi\u0161e od <strong>tri puta od preporu\u010denog dnevnog unosa<\/strong>. Osim toga, odli\u010dan je izvor&nbsp;<strong>topljivih vlakana<\/strong>. Djeluje probioti\u010dki i pozitivno utje\u010de na sastav crijevne 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 i hranjivih tvari sadr\u017ei slanutak?<\/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\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><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>Ne morate jesti slanutak samo u obliku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-humus-od-slanutka-na-3-razlicita-nacina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>humusa<\/strong><\/a>. Prikladan je i za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cezar-salata-s-hrskavim-slanutkom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">salate<\/a>, kao&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kremasti-paprikas-od-slanutka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zamjena za meso u umaku od paprike<\/a>&nbsp;ili kao baza&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-falafel-s-domacim-humusom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>za falafel.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1124x749.jpg\" alt=\"Slanutak kao izvor proteina\" class=\"wp-image-422000\" style=\"width:843px;height:562px\" title=\"Slanutak kao izvor proteina\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Gra\u0161ak<\/h3>\n\n\n\n<p>Ni gra\u0161ak ne zaostaje toliko u sadr\u017eaju proteina. Mo\u017ee imati do <strong>23 g<\/strong>&nbsp;proteina&nbsp;<strong>na 100 g<\/strong>. Tako\u0111er mo\u017eete u\u017eivati u njemu, primjerice, u obliku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-graska-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjestenine od gra\u0161ka<\/a>, koja sadr\u017ei sli\u010dnu koli\u010dinu hranjivih tvari. Dodate li zatim namirnice \u017eivotinjskog porijekla ili \u017eitarice, dobit \u0107ete odli\u010dan obrok s dovoljno cjelovitih proteina.<\/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\">Koje jo\u0161 hranjive tvari sadr\u017ei gra\u0161ak?<\/h3>\n\n\n\n<p>Ova mahunarka bogata&nbsp;je <strong>vitaminom B1<\/strong> (tiamin). Sadr\u017ei do 0,72 mg, \u0161to je otprilike 70 % preporu\u010denog dnevnog unosa za zdravu odraslu osobu. Tiamin je neophodan za dobar rad srca i \u017eiv\u010danog sustava. Tako\u0111er je bogata, primjerice, <strong>magnezijem<\/strong><strong>,<\/strong>&nbsp;<strong>fosforom, vitaminom K <\/strong>ili <strong>vlaknima. <\/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 i hranjivih tvari sadr\u017ei gra\u0161ak?<\/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\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><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\">Grah<\/h3>\n\n\n\n<p>Prehrana puna mahunarki svakako ne mora biti dosadna. Uz ve\u0107 spomenutu le\u0107u, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/slanutak-hr\/\" class=\"ek-link\">slanutak <\/a>ili gra\u0161ak, tu je i veliki izbor vrsta graha. Mo\u017eete probati <strong>crveni grah<\/strong>,&nbsp;<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-crni-grah-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">crni grah<\/a>, <strong>bijeli grah<\/strong>, <strong>azuki<\/strong>,&nbsp;<strong>pinto<\/strong> ili, na primjer, <strong>zlatni grah<\/strong>. Svi oni mogu vam osigurati zna\u010dajnu koli\u010dinu proteina, u rasponu od <strong>20 do 25 g na 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\">Koje jo\u0161 hranjive tvari grah sadr\u017ei?<\/h4>\n\n\n\n<p>Bogat je&nbsp;<strong>vlaknima<\/strong>, <strong>folnom kiselinom<\/strong>,&nbsp;<strong>vitaminom B3 <\/strong>(niacinom), <strong>kalijem<\/strong>, <strong>bakrom<\/strong>, <strong>fosforom, <\/strong><strong>magnezijem <\/strong>i mnogim drugim vitaminima, mineralima i bioaktivnim spojevima.<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 i hranjivih tvari sadr\u017ei grah?<\/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\">Crveni grah<\/th><th class=\"has-text-align-center\" data-align=\"center\">Crni grah<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Zlatni grah<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Grah pinto<\/th><th class=\"has-text-align-center\" data-align=\"center\">Grah azuki<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/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\">Proteini<\/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\">Masti<\/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\">Ugljikohidrati<\/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\">Vlakna <\/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 class=\"wp-element-caption\"><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>Postoji bezbroj na\u010dina da uvrstite grah u svoju prehranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na primjer, pretvorite ga u ukusan <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-namaz-od-slanutka-i-graha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>namaz.<\/strong><\/a><\/li>\n\n\n\n<li>Dodajte ga u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-salata-od-graha-s-tunjevinom\/\"><strong>salatu<\/strong><\/a> ili \u0161areni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-burrito-za-brzi-dorucak-s-grahom-avokadom-i-jajima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>burrito.<\/strong><\/a><\/li>\n\n\n\n<li>Grah se mo\u017ee jesti i u slatkim receptima, primjerice u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brownie-od-graha-pun-okusa-cokolade\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u010dokoladnom kola\u010du s grahom.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite malo pomo\u0107i pri odabiru pravog biljnog izvora proteina, pro\u010ditajte na\u0161 \u010dlanak pod nazivom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong> Koji su najbolji izvori biljnih proteina i za\u0161to ih uklju\u010diti u svoju prehranu?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg\" alt=\"Grah kao izvor proteina\" class=\"wp-image-422023\" style=\"width:843px;height:562px\" title=\"Grah kao izvor proteina\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Zob\"><\/span>9. Zob<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Zob<\/a> je vode\u0107a u sadr\u017eaju proteina me\u0111u \u017eitaricama. U prosjeku ima do <strong>14 g proteina na 100 g,<\/strong> dok druge vrste imaju samo otprilike <strong>10 g na 100 g. <\/strong>U usporedbi s drugim \u017eitaricama, zob tako\u0111er ima&nbsp;<strong>bolji spektar esencijalnih aminokiselina<\/strong>. Jo\u0161 uvijek je nepotpun izvor proteina, ali je bliska <strong>mahunarkama<\/strong> u pogledu esencijalnih aminokiselina. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Koje su druge hranjive tvari u zobi?<\/h3>\n\n\n\n<p>Zob se isti\u010de u sadr\u017eaju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vlakana<\/a> do <strong>10 g na 100 g<\/strong>. Jedna porcija od 50 g tako mo\u017ee pokriti otprilike <strong>petinu <\/strong>preporu\u010denog dnevnog unosa vlakana (<strong>preporu\u010deni dnevni unos iznosi 25 g<\/strong>). Vlakna specifi\u010dna za zob zovu se <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-glucans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"beta-glucans (opens in a new tab)\">beta-glukani<\/a><\/strong>, a dokazano pozitivno djeluju na <strong>sni\u017eavanje razine kolesterola u krvi<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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>Osim toga, zob je tako\u0111er bogata <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kalijem<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">magnezijem<\/a>, <strong>folnom kiselinom<\/strong>&nbsp;i&nbsp;<strong>vitaminom E<\/strong>, koji djeluje kao <strong>antioksidant<\/strong> u tijelu. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko otprilike energije i hranjivih tvari sadr\u017ei zob?<\/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\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">363 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/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\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ako vam je dosadilo jesti zob s jogurtom svako jutro, isprobajte ne\u0161to drugo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Skuhajte zanimljivu&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zobena-kasa-s-kakaom-i-kavom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>zobenu ka\u0161u s kakaom i kavom.<\/strong><\/a><\/li>\n\n\n\n<li>Mo\u017eete napraviti i slanu zobenu ka\u0161u, na primjer <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slana-zobena-kasa-s-posiranim-jajem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>s jajetom.<\/strong><\/a><\/li>\n\n\n\n<li>Upotrijebite zob za pripremu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zobene-palacinke-s-jabukom-i-cimetom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pala\u010dinki.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o u\u010dincima i prednostima zobi, pro\u010ditajte na\u0161 sljede\u0107i \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zob-koje-hranjive-tvari-sadrzi-i-zasto-je-ukljuciti-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Zob: koje hranjive tvari sadr\u017ei i za\u0161to je uklju\u010diti u svoju prehranu.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"Zob kao izvor proteina\" class=\"wp-image-422053\" style=\"width:843px;height:562px\" title=\"Zob kao izvor proteina\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Kikiriki_i_maslac_od_kikirikija\"><\/span>10. Kikiriki i maslac od kikirikija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kikiriki smatramo ora\u0161astim plodom, ali on je zapravo <strong>mahunarka<\/strong>. Koli\u010dina proteina u njemu stoga je ve\u0107a nego, primjerice, u bademima ili drugim ora\u0161astim plodovima, otprilike <strong>26 g na 100 g<\/strong>. Sli\u010dno drugim izvorima biljnog porijekla, kikiriki <strong>nije dobro uravnote\u017een izvor proteina<\/strong> jer ne sadr\u017ei cijeli spektar esencijalnih aminokiselina u optimalnim koli\u010dinama. Me\u0111utim, izvrstan je dodatak prehrani, bilo u obliku cijelih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kikirikija<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">maslaca od kikirikija<\/a> ili&nbsp;<strong>ulja od kikirikija<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[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\">Koje druge hranjive tvari sadr\u017ei kikiriki?<\/h3>\n\n\n\n<p>Unato\u010d visokom sadr\u017eaju proteina, kikiriki se ne mo\u017ee tretirati kao mahunarke. Sadr\u017ei <strong>veliku koli\u010dinu masti<\/strong>. U 100 g kikirikija ima pribli\u017eno <strong>49 g masti<\/strong>. Stoga ne biste trebali previ\u0161e u\u017eivati u njemu. Mo\u017eete iskoristiti istu preporuku kao i za ora\u0161aste plodove, a to je koli\u010dina od <strong>1 \u0161ake dnevno<\/strong>, \u0161to odgovara otprilike <strong>30 g kikirikija<\/strong> (me\u0111utim, to ovisi o va\u0161em ukupnom dnevnom energetskom unosu).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kikiriki sadr\u017ei visok udio&nbsp;<strong>nezasi\u0107enih masnih kiselina<\/strong>, posebno&nbsp;<strong>oleinske kiseline<\/strong>. Tako\u0111er je bogat <strong>vitaminom E<\/strong>&nbsp;ili&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitaminom B1<\/a> (tiaminom), koji je va\u017ean dio metabolizma ugljikohidrata. Tako\u0111er sadr\u017ei veliku koli\u010dinu&nbsp;<strong>kalija<\/strong>, <strong>magnezija <\/strong>i <strong>fosfora<\/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 otprilike energije i hranjivih tvari sadr\u017ei kikiriki?<\/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\">Kikiriki (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Maslac od kikirikija (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/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\">Proteini<\/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\">Masti<\/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\">Ugljikohidrati<\/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\">Vlakna <\/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 class=\"wp-element-caption\"><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>Kikiriki ili maslac od kikirikija tako\u0111er se mogu upotrijebiti za smi\u0161ljanje zanimljivih recepata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Napravite ukusne <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-keksi-bez-pecenja-s-kremom-od-kikirikija-i-cokoladom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>kola\u010di\u0107e s maslacem od kikirikija i \u010dokoladom.<\/strong><\/a><\/li>\n\n\n\n<li>Dodajte ga&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-plocice-od-kikiriki-maslaca-i-dzema-od-jagoda\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>zobenim plo\u010dicama.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li saznati vi\u0161e o maslacu od kikirikija? Na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/maslac-od-kikirikija-kako-odabrati-najbolji-i-kakav-utjecaj-ima-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Maslac od kikirikija: kako odabrati najbolji i kakav utjecaj ima na na\u0161e zdravlje<\/strong><\/a>&nbsp;ima sve odgovore.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1124x749.jpg\" alt=\"Kikiriki kao izvor proteina\" class=\"wp-image-422071\" style=\"width:843px;height:562px\" title=\"Kikiriki kao izvor proteina\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Proteini_sirutke_i_biljni_proteini_u_prahu\"><\/span>11. Proteini sirutke i biljni proteini u prahu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteini u obliku dodataka prehrani, tj. razni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">proteini u prahu<\/a>, tako\u0111er mogu biti <strong>redoviti dio prehrane<\/strong>&nbsp;i izvor&nbsp;<strong>visoko<\/strong><strong>kvalitetnih proteina<\/strong>. Na prvi pogled mo\u017ee vam se \u010diniti da taj proizvod ko\u0161ta pravo bogatstvo i da \u0107ete mo\u017eda na kraju po\u017ealiti zbog kupnje. Me\u0111utim, ako poku\u0161ate izra\u010dunati koliko <strong>porcija<\/strong> proteina ima u jednom pakiranju, vidjet \u0107ete da je to zapravo prili\u010dno jeftino.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Protein sirutke<\/a>, najpopularniji i najkvalitetniji protein od svih, izvrstan je izvor <strong>visokokvalitetnih <\/strong>i&nbsp;<strong>lako probavljivih<\/strong> proteina. Naj\u010de\u0161\u0107e kori\u0161teni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">koncentrat sirutke<\/a>&nbsp;sadr\u017ei&nbsp;<strong>70 \u2013 80 % proteina<\/strong>, \u0161to zna\u010di da \u0107e vam jedna porcija od 30 g osigurati pribli\u017eno 21 \u2013 24 g proteina. Vegani ili oni koji izbjegavaju protein sirutke, primjerice zbog zdravstvenih razloga, mogu birati izme\u0111u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">biljnih proteina u prahu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemojte se bojati uklju\u010diti proteine u prahu u svoju prehranu. Evo nekoliko ideja kad i kako ih upotrijebiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako se borite s uno\u0161enjem <strong>dovoljno proteina<\/strong> iz svoje&nbsp;<strong>uobi\u010dajene prehrane.<\/strong><\/li>\n\n\n\n<li>Proteini u prahu tako\u0111er su od velike pomo\u0107i kad trebate <strong>obogatiti svoju hranu proteinima<\/strong>, a zapravo nemate drugu namirnicu s kojom biste ih mogli kombinirati. Jednostavan na\u010din da to u\u010dinite jest da ih umije\u0161ate, na primjer, u svoju<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zapecena-zobena-kasa-s-proteinima-okusa-vanilije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">&nbsp;ka\u0161u<\/a> za doru\u010dak.<\/li>\n\n\n\n<li>Idealni su za brzu nadoknadu proteina <strong>nakon treninga.<\/strong><\/li>\n\n\n\n<li>Prakti\u010dni su u pokretu ili kad trebate brzi izvor proteina.<\/li>\n\n\n\n<li>Mogu u\u010diniti va\u0161u prehranu <strong>raznovrsnijom<\/strong> i zanimljivijom.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije i hranjivih tvari sadr\u017ee proteini u prahu?<\/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>Protein sirutke (koncentrat)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Proteini biljnog porijekla<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/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\">Proteini<\/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\">Masti<\/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\">Ugljikohidrati<\/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>* Sadr\u017eaj ovisi o vrsti proteina biljnog porijekla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete pro\u010ditati vi\u0161e o razlikama u pojedinim proteinima u prahu u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-prave-proteine-za-mrsavljenje-ili-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako odabrati prave proteine za mr\u0161avljenje ili rast mi\u0161i\u0107a?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Proteini u prahu kao izvor proteina\" class=\"wp-image-422086\" style=\"width:843px;height:562px\" title=\"Proteini u prahu kao izvor proteina\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_proteina_i_energije_prosjecno_sadrzi_pojedina_namirnica\"><\/span>Koliko proteina i energije prosje\u010dno sadr\u017ei pojedina namirnica?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sad imate predod\u017ebu o tome koje vam pristupa\u010dnije namirnice mogu pomo\u0107i u odr\u017eavanju dovoljnog unosa proteina. \u010clanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-unijeti-vise-proteina-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako unijeti vi\u0161e proteina u svoju prehranu<\/strong><\/a> nudi vi\u0161e savjeta za pove\u0107anje unosa proteina u va\u0161u prehranu.<\/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\">Namirnica (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/th><th class=\"has-text-align-center\" data-align=\"center\">Proteini<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pile\u0107a prsa<\/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\">Pile\u0107a 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\">Pile\u0107i zabatci<\/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\">Tunjevina u salamuri<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 \u2013 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tunjevina u ulju<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 \u2013 400 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardine u salamuri<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 \u2013 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 \u2013 29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardine u ulju<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 \u2013 370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 \u2013 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jaja<\/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\">Bjelanjci<\/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\">Bezmasni quark<\/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\">Poluobrani quark<\/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\">Punomasni quark<\/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\u010dki 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 \u2013 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Le\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 \u2013 333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 \u2013 26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Slanutak<\/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\">Gra\u0161ak<\/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\">Grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 \u2013 327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zob<\/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\">Kikiriki<\/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\">Protein sirutke<\/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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cijene hrane postupno rastu, a op\u0107enito su namirnice \u017eivotinjskog porijekla, koje su dobar izvor proteina, najskuplje. Me\u0111utim, nakon \u010ditanja dana\u0161njeg \u010dlanka, mo\u017eete vidjeti da postoje na\u010dini da se to zaobi\u0111e. Mo\u017eete birati one namirnice koje su povoljnije, a da pritom i dalje imate dovoljan unos proteina. Ne morate zanemariti meso, ribu ili mlije\u010dne proizvode. \u0160tovi\u0161e, nije lo\u0161a ideja uklju\u010diti neke biljne izvore proteina u svoju prehranu jer su jeftiniji, a istovremeno \u0107e pru\u017eiti va\u0161em tijelu druge korisne hranjive tvari.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/proteini\" 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.hr\/fitness-hrana\" 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>Danas, vi\u0161e nego ikad, moramo voditi ra\u010duna o cijenama hrane prilikom kupnje. Me\u0111u najskupljim artiklima nalazi se meso i ostali \u017eivotinjski proizvodi. Me\u0111utim, postoje i jeftinije namirnice koje sadr\u017ee dosta proteina. \u010citajte dalje kako biste saznali koje su to.<\/p>\n","protected":false},"author":156,"featured_media":421855,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6668,7352,7124,6272],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-427310","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-plan-prehrane-hr","9":"tag-prehrana-hr","10":"tag-protein-u-prahu-hr","11":"tag-proteini-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pristupa\u010dne namirnice bogate proteinima - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jeftine, pristupa\u010dne i visokokvalitetne namirnice bogate proteinima koje mogu obogatiti va\u0161u prehranu. 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