{"id":428052,"date":"2023-03-28T12:52:09","date_gmt":"2023-03-28T10:52:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=428052"},"modified":"2023-03-28T12:52:11","modified_gmt":"2023-03-28T10:52:11","slug":"12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/","title":{"rendered":"12 zdravih \u017eivil z visoko vsebnostjo ogljikovih hidratov, ki jih lahko dodate svoji prehrani"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#Kaj_so_ogljikovi_hidrati_in_ali_so_potrebni_v_prehrani\" title=\"Kaj so ogljikovi hidrati in ali so potrebni v prehrani?\">Kaj so ogljikovi hidrati in ali so potrebni v prehrani?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#12_najboljsih_virov_ogljikovih_hidratov\" title=\"12 najbolj\u0161ih virov ogljikovih hidratov\">12 najbolj\u0161ih virov ogljikovih hidratov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#1Ovseni_kosmici\" title=\"1.\tOvseni kosmi\u010di\">1.\tOvseni kosmi\u010di<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#2Kvinoja\" title=\"2.\tKvinoja\">2.\tKvinoja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#3Ajda\" title=\"3.\tAjda\">3.\tAjda<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#4Proso\" title=\"4.\tProso\">4.\tProso<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#5Krompir\" title=\"5.\tKrompir\">5.\tKrompir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#6Sladki_krompir\" title=\"6.\tSladki krompir\">6.\tSladki krompir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#7Riz\" title=\"7.\tRi\u017e\">7.\tRi\u017e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#8Polnozrnati_kruh\" title=\"8.\tPolnozrnati kruh\">8.\tPolnozrnati kruh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#9Testenine_kuskus_bulgur\" title=\"9.\tTestenine, kuskus, bulgur\">9.\tTestenine, kuskus, bulgur<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#10Strocnice\" title=\"10.\tStro\u010dnice\">10.\tStro\u010dnice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#11_Musli\" title=\"11. M\u00fcsli\">11. M\u00fcsli<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#12Sadje\" title=\"12.\tSadje\">12.\tSadje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.si\/blog\/12-zdravih-zivil-z-visoko-vsebnostjo-ogljikovih-hidratov-ki-jih-lahko-dodate-svoji-prehrani\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ogljikovi hidrati so na slabem glasu. V svetu prehrane nobeno hranilo ni bolj demonizirano kot prav ogljikovi hidrati. In brez tehtnega razloga. \u017divila z visoko vsebnostjo ogljikovih hidratov niso le okusna, temve\u010d so tudi pomemben vir <strong>energije, vlaknin<\/strong> in <strong>drugih hranilnih snovi<\/strong>. Vsako \u017eivilo pa je druga\u010dno, zato je pomembno, da znamo izbrati tisto pravo. V dana\u0161njem \u010dlanku boste izvedeli, katera \u017eivila so najbolj\u0161i vir ogljikovih hidratov in kako jih lahko enostavno vklju\u010dite v svojo prehrano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_so_ogljikovi_hidrati_in_ali_so_potrebni_v_prehrani\"><\/span>Kaj so ogljikovi hidrati in ali so potrebni v prehrani?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ogljikovi hidrati<\/strong> so eno od treh makrohranil v na\u0161i prehrani (drugi dve sta <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" class=\"ek-link\">ma\u0161\u010dobe<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" class=\"ek-link\">beljakovine<\/a>). \u010ceprav \u0161tevilni viri napa\u010dno trdijo, da povzro\u010dajo sladkorno bolezen ali debelost, jih v resnici potrebujemo za \u017eivljenje. Nekatere celice uporabljajo ogljikove hidrate kot <strong>edini vir energije<\/strong>. \u010ce pa jih telo ne dobi v obliki hrane, jih ustvari samo iz drugih virov, tudi beljakovin. Kot vir lahko uporabi celo beljakovine, ki so vgrajene v mi\u0161ice, kar pa ni niti zdravo niti u\u010dinkovito. [3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ogljikovi hidrati naj bi torej predstavljali pribli\u017eno <strong>45-60 %<\/strong> na\u0161ega celotnega dnevnega energijskega vnosa. Pri energijskem vnosu 2000 kcal to predstavlja <strong>225-300 g<\/strong> ogljikovih hidratov. To koli\u010dino priporo\u010da Evropska agencija za varnost hrane (EFSA), vendar je konkretna koli\u010dina vedno odvisna od va\u0161ih \u017eelja in ciljev.&nbsp;[4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, kak\u0161en dnevni vnos ogljikovih hidratov je primeren za vas, si ga lahko izra\u010dunate s pomo\u010djo na\u0161ega <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" class=\"ek-link\">spletnega kalkulatorja<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-1124x749.jpg\" alt=\"Kaj so ogljikovi hidrati?\" class=\"wp-image-425139\" width=\"843\" height=\"562\" title=\"Kaj so ogljikovi hidrati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako se delijo ogljikovi hidrati?<\/h3>\n\n\n\n<p>Verjetno ste \u017ee sli\u0161ali za njihovo delitev na <strong>sestavljene ogljikove hidrate (polisaharide)<\/strong> in <strong>enostavne ogljikove hidrate<\/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\"><li><strong>Enostavni ogljikovi hidrati <\/strong>(ki vklju\u010dujejo<strong> monosaharide in disaharide<\/strong>) so obi\u010dajno sladkega okusa. Pri njih morate biti previdnej\u0161i in jih omejiti na najve\u010d <strong>10 % celotnega dnevnega energijskega vnosa <\/strong>(50 g pri referen\u010dnem vnosu 2000 kcal).<\/li><li>Ve\u010dino dnevnega vnosa ogljikovih hidratov naj bi predstavljali<strong> polisaharidi<\/strong>. Z njimi se lahko nasitite za dalj\u0161i \u010das, zaradi po\u010dasnej\u0161e prebave in absorpcije v kri pa vas po\u010dasi in postopoma oskrbijo z energijo.<\/li><li><strong>Med polisaharide se uvr\u0161\u010dajo tudi vlaknine<\/strong>. \u010ceprav gredo skozi prebavni trakt ve\u010dinoma nespremenjene, imajo \u0161e vedno velik u\u010dinek na na\u0161e zdravje. Potrebne so, na primer, za <strong>funkcionalno prebavo in zdravje \u010drevesne mikrobiote<\/strong>. Pomembno vlogo imajo tudi pri ustvarjanju <strong>ob\u010dutka sitosti<\/strong>.<strong> <\/strong>Podrobne informacije o vlakninah in njihovem vplivu na zdravje ali huj\u0161anje so na voljo v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" class=\"ek-link\"><strong>Prehranske vlaknine: zakaj so pomembne in kateri so viri?<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o delovanju ogljikovih hidratov, podrobnej\u0161i razvrstitvi, presnovi ali priporo\u010denem vnosu, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" class=\"ek-link\"><strong>Ogljikovi hidrati: razvrstitev, viri, prebava, funkcije v telesu in optimalni vnos.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1124x744.jpg\" alt=\"Kateri viri ogljikovih hidratov so najbolj\u0161i?\" class=\"wp-image-425154\" width=\"843\" height=\"558\" title=\"Kateri viri ogljikovih hidratov so najbolj\u0161i?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-2048x1356.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_najboljsih_virov_ogljikovih_hidratov\"><\/span>12 najbolj\u0161ih virov ogljikovih hidratov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Skupina ogljikohidratnih \u017eivil je zelo velika in vklju\u010duje bolj kakovostne in manj kakovostne vire. Va\u0161 cilj naj bo izbira zdravih ogljikovih hidratov in u\u017eivanje hrane, ki je bogata s <strong>sestavljenimi ogljikovimi hidrati<\/strong> in vsebuje <strong>vlaknine<\/strong>. Po drugi strani pa je treba omejiti koli\u010dino <strong>enostavnih<\/strong> in <strong>rafiniranih ogljikovih hidratov<\/strong>, ki so obi\u010dajno <strong>zelo industrijsko predelani<\/strong> in nimajo <strong>vlaknin, vitaminov<\/strong> in drugih <strong>bioaktivnih spojin<\/strong> (sem sodijo npr. beli kruh, listnato pecivo, kot so roglji\u010dki ipd.).<\/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=\"1Ovseni_kosmici\"><\/span>1.\tOvseni kosmi\u010di<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovseni kosmi\u010di sodijo med <strong>najbolj hranljiva \u017eita<\/strong>. <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovsena ka\u0161a<\/a> je odli\u010den obrok, ki vas <strong>nasiti<\/strong>, ne le zaradi visoke vsebnosti <strong>sestavljenih ogljikovih hidratov <\/strong>(pribl. 60 g \/ 100 g), temve\u010d tudi zaradi visoke vsebnosti <a href=\"https:\/\/gymbeam.com\/fiber\">vlaknin<\/a>. Tudi <strong>ljudje, ki so na brezglutenski dieti<\/strong>, lahko ovsene kosmi\u010de vklju\u010dijo v svojo prehrano. Le-ti vsebujejo<strong> druga\u010dno vrsto glutena<\/strong> kot druga \u017eita, kar ve\u010dine ljudi z intoleranco na gluten ne moti. Vendar je v primeru <strong>stroge brezglutenske diete<\/strong> s celiakijo ali alergijo na gluten priporo\u010dljivo kupiti izdelke z izrecno oznako <strong>&#8220;<\/strong><a href=\"https:\/\/gymbeam.si\/fini-ovseni-kosmici-brez-glutena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovseni kosmi\u010di brez glutena<\/strong><\/a><strong>&#8220;.<\/strong> [22]<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-749x1124.png\" alt=\"Ovseni kosmi\u010di in ogljikovi hidrati\" class=\"wp-image-425169\" title=\"Ovseni kosmi\u010di in ogljikovi hidrati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-749x1124.png 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-267x400.png 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-1024x1536.png 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-1366x2048.png 1366w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>V 100 g ovsenih kosmi\u010dev je pribli\u017eno<strong> 11 g vlaknin<\/strong><strong>, <\/strong>kar je pribli\u017eno<strong> tretjina priporo\u010denega dnevnega vnosa <\/strong><strong>za odraslo osebo<\/strong><strong>.<\/strong> Ovsena ka\u0161a iz 50 g ovsenih kosmi\u010dev vam bo dala pribli\u017eno 5,5 g vlaknin, kar je pribli\u017eno <strong>petina priporo\u010denega dnevnega vnosa<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zelo zanimiva je tudi ena izmed vrst vlaknin, ki jih najdemo v ovsenih kosmi\u010dih. Imenuje se <a href=\"https:\/\/gymbeam.si\/beta-glukani-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-glukan<\/a>, ki lahko pomaga, na primer, pri zni\u017eevanju <strong>ravni holesterola ali<\/strong> <strong>sladkorja v krvi. <\/strong>Poleg tega je <strong>topen in deluje kot probiotik<\/strong>. To pomeni, da je hrana za <strong>koristne \u010drevesne bakterije<\/strong> in lahko pomaga izbolj\u0161ati mikrobiom. [11,19]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Katere druge hranilne snovi vsebujejo ovseni kosmi\u010di?<\/h3>\n\n\n\n<p>Da bi bila stvar \u0161e bolj\u0161a, se ovseni kosmi\u010di pona\u0161ajo tudi z visoko vsebnostjo <strong>beljakovin<\/strong>.&nbsp;Vsebujejo lahko do <strong>14 g beljakovin \/ 100 g.&nbsp;<\/strong>Pri drugih \u017eitih je ta vrednost le okoli 10 g \/ 100 g. Tudi po dele\u017eu <strong>ma\u0161\u010dob<\/strong> ne zaostajajo veliko, saj so bogati z <strong>nenasi\u010denimi ma\u0161\u010dobnimi kislinami<\/strong> (v povpre\u010dju jih vsebujejo 2,2 g \/ 100 g). Med njimi sta <strong>oleinska<\/strong> ali <strong>linolna kislina<\/strong> (omega-6). Te ma\u0161\u010dobne kisline ugodno vplivajo na srce in o\u017eilje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg beljakovin, zdravih ma\u0161\u010dob in vlaknin, ovseni kosmi\u010di vsebujejo tudi <a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">folno kilsino<\/a> (vitamin B9), ki je potrebna za pravilen razvoj telesa. Bogati so tudi z<a href=\"https:\/\/gymbeam.si\/vitamin-b-complex-forte-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> vitamini skupine B<\/a> in <a href=\"https:\/\/gymbeam.si\/vitamin-e-tokoferol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminom E<\/a>, ki v telesu deluje kot <strong>antioksidant<\/strong>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije in hranilnih snovi vsebujejo ovseni kosmi\u010di?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">357 kcal \/ 1499 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">55,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,6 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[11,17]<\/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\">Kako ovsene kosmi\u010de vklju\u010diti v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pripravite okusno ovseno ka\u0161o za zajtrk ali katerikoli drug obrok z okusom, na primer, <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-ovsena-kasa-s-kakavom-in-kavo\/\" class=\"ek-link\">kakava in kave<\/a>.<\/li><li>\u010ce ste se naveli\u010dali ves \u010das jesti kuhano ka\u0161o, jo lahko za spremembo poskusite <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinska-pecena-ovsena-kasa-z-okusom-vanilije\/\" class=\"ek-link\">spe\u010di<\/a>.<\/li><li>Poskusite lahko tudi slano ovseno ka\u0161o, na primer <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-slana-ovsena-kasa-s-posiranim-jajcem\/\" class=\"ek-link\">s po\u0161iranim jajcem.<\/a><\/li><li>Ovseni kosmi\u010di so lahko tudi del peciva. Poskusite, na primer, <a href=\"https:\/\/gymbeam.si\/blog\/bozicni-fitnes-recept-hrustljave-lesnikove-tortice-s-cokolado\/\" class=\"ek-link\">\u010dokoladne kola\u010dke<\/a>.<\/li><li>Ovseni kosmi\u010di so primerni za zgo\u0161\u010devanje juh ali omak. Dodate jih lahko tudi v testo, ko pe\u010dete kaj sladkega ali slanega.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam vse te informacije o ovsenih kosmi\u010dih niso bile dovolj, si preberite \u010dlanek, posve\u010den samo njim: <a href=\"https:\/\/gymbeam.si\/blog\/ovseni-kosmici-katere-hranilne-snovi-vsebujejo-in-zakaj-jih-vkljuciti-v-svojo-prehrano\/\" class=\"ek-link\"><strong>Ovseni kosmi\u010di: katere hranilne snovi vsebujejo in zakaj jih vklju\u010diti v svojo prehrano.<\/strong><\/a><strong> <\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"Ovseni kosmi\u010di v prehrani\" class=\"wp-image-425187\" width=\"843\" height=\"562\" title=\"Ovseni kosmi\u010di v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2Kvinoja\"><\/span>2.\tKvinoja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160e vedno je veliko ljudi, ki \u0161e nikoli niso poskusili <a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoje<\/a>. In to je velika \u0161koda! Ta rastlina, ki izvira iz ju\u017enoameri\u0161kih Andov, je pravzaprav <strong>hranilna bomba<\/strong>. Poleg tega je <strong>naravno brez glutena<\/strong>.<strong> <\/strong>Ljudje s celiakijo ali alergijo na gluten jo lahko vklju\u010dijo v svojo prehrano. Uvr\u0161\u010damo jo med <strong>psevdo\u017eita<\/strong>, ki za razliko od nekaterih drugih \u017eit ne vsebujejo glutena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedilnik lahko popestrite z <strong>ve\u010d vrst<\/strong> kvinoje, in sicer <a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">belo<\/a>, <a href=\"https:\/\/gymbeam.si\/crna-kvinoja-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010drno<\/a> ali <strong>rde\u010do<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavna sestavina kvinoje so <strong>polisaharidi<\/strong>, ki predstavljajo pribli\u017eno 60 % njene vsebnosti. Koli\u010dina vlaknin v njej je primerljiva z \u017eiti. Vsebuje povpre\u010dno <strong>7 g vlaknin \/ 100 g.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Katera druga hranila vsebuje kvinoja?<\/h3>\n\n\n\n<p>Kvinoja se odlikuje po vsebnosti visokokakovostnih <strong>beljakovin<\/strong>. In to zato, ker ima, za razliko od ve\u010dine rastlinskih virov, <strong>optimalnej\u0161e razmerje esencialnih <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/\" class=\"ek-link\"><strong>aminokislin<\/strong><\/a><strong> <\/strong>(tistih, ki jih je treba zau\u017eiti s hrano). Rastlinska \u017eivila vsebujejo nekatere esencialne aminokisline v nezadostnih koli\u010dinah, zato na splo\u0161no veljajo za <strong>nepopolne vire beljakovin<\/strong>. Je pa beljakovinska sestava kvinoje v primerjavi z drugimi rastlinskimi viri <strong>ugodnej\u0161a<\/strong>. Vsebuje, na primer, spodobno koli\u010dino <strong>metionina<\/strong>, ki ga v \u017eitih obi\u010dajno primanjkuje. [18]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omeniti velja tudi nekatere vitamine, ki jih kvinoja vsebuje, na primer <strong>folno kislino<\/strong> in <strong>vitamin E.<\/strong> Bogata je tudi z <a href=\"https:\/\/gymbeam.si\/vitamin-b3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">niacinom<\/a> (vitamin B3), ki je potreben za pravilno delovanje \u017eiv\u010dnega sistema in zdravje ko\u017ee. Iz <a href=\"https:\/\/gymbeam.si\/beta-carotene-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-karotena<\/a>, ki ga prav tako najdemo v njej, telo proizvaja <strong>vitamin A<\/strong>, ki je potreben za zdravje <strong>o\u010di<\/strong> in <strong>imunskega sistema<\/strong>.[18,19]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije in hranilnih snovi pribli\u017eno vsebuje kvinoja?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal \/ 1480 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti kvinojo v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pred pripravo kvinojo splaknite pod teko\u010do vodo s finim cedilom. Potem se lahko lotite kuhanja.<\/li><li>Naredite iz nje ka\u0161o, na primer to <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kvinojina-kasa-z-jabolki-makom-in-cimetom\/\" class=\"ek-link\">z makom in jabolki.<\/a><\/li><li>Kvinoja je primerna tudi kot<a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cicerikina-curry-juha-s-kokosovim-mlekom-in-kvinojo\/\" class=\"ek-link\"> dodatek juham.<\/a><\/li><li>Klasi\u010dne priloge, kot sta ri\u017e ali krompir, zamenjajte s kvinojo in jo pripravite, na primer, s <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-piscanec-s-kvinojo-po-azijsko\/\" class=\"ek-link\">pi\u0161\u010dancem po azijsko.<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o kvinoji si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini\/\" class=\"ek-link\"><strong>Kvinoja \u2013 brezglutensko \u017eito in super\u017eivilo, bogato z beljakovinami, vlakninami in vitamini.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"Kvinoja in ogljikovi hidrati\" class=\"wp-image-425205\" width=\"843\" height=\"562\" title=\"Kvinoja in ogljikovi hidrati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3Ajda\"><\/span>3.\tAjda<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za <a href=\"https:\/\/gymbeam.si\/ajda\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ajdo<\/a> je zna\u010dilen rahlo <strong>ore\u0161\u010dkast okus<\/strong>. \u010ce vam ob prvem poskusu ni bila v\u0161e\u010d, ji dajte \u0161e eno prilo\u017enost. Zelo verjetno je, da se boste v njen specifi\u010den okus res zaljubili. In \u010de se to zgodi, boste vedno imeli pri roki <strong>vsestransko \u017eivilo<\/strong>, ki ga lahko uporabite ne le kot prilogo k mesu, temve\u010d tudi kot surovino za <strong>sladke jedi<\/strong>. Ajdo lahko kupite tudi v obliki <strong>kosmi\u010dev<\/strong> ali <a href=\"https:\/\/gymbeam.si\/instant-ajdova-kasa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">instant ka\u0161e<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako kot kvinoja, se tudi ajda uvr\u0161\u010da med <strong>psevdo\u017eita<\/strong>, zato jo znajo ceniti vsi, ki so na <strong>&nbsp;brezglutenski dieti<\/strong>. Zaradi vsebnosti <strong>rezistentnega \u0161kroba<\/strong>, ki je ena od vrst <strong>topnih vlaknin<\/strong>, lahko prispeva tudi k bolj\u0161i sestavi \u010drevesne mikrobiote ali pomaga zmanj\u0161ati absorpcijo holesterola v kri.&nbsp;[9]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Katere druge hranilne snovi vsebuje ajda?<\/h3>\n\n\n\n<p>Zagotovo ste \u017ee sli\u0161ali za vsebnost <strong>rutina<\/strong> (vitamina P) v ajdi. To je ena njenih glavnih bioaktivnih sestavin, ki ima <strong>antioksidativne u\u010dinke<\/strong>. Ta pomaga uni\u010devati proste radikale, ki lahko prispevajo k nastanku razli\u010dnih bolezni v telesu, kot so <strong>rakave<\/strong>, <strong>nevrolo\u0161ke<\/strong> ali <strong>kardiovaskularne te\u017eave. <\/strong>Rutin dokazano vpliva tudi na<strong> zdravje \u017eilnih sten. <\/strong>Tudi zato jo priporo\u010dajo<strong>, <\/strong>na primer, ljudem s<strong> kr\u010dnimi \u017eilami<\/strong>. 100 g ajde vsebuje pribli\u017eno 5 mg rutina. V \u0161tudijah so opazili tudi u\u010dinke ve\u010djih odmerkov, do pribli\u017eno 500 mg. To koli\u010dino lahko vzamete, na primer, v obliki<a href=\"https:\/\/gymbeam.si\/rutin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> prehranskega dopolnila<\/a>. [5,12,19]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije in hranilnih snovi vsebuje ajda?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">353 kcal\/ 1478 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">62 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti ajdo v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ajdo pred pripravo sperite s teko\u010do vodo. Nato lahko izberete, ali jo boste skuhali ali prelili z vro\u010do vodo in pustili, da se kuha pod pokrovom.<\/li><li>Uporabite jo lahko kot nadomestilo za druge priloge in jo uporabite kot prilogo k mesnemu kosilu. Z njo lahko nadomestite tudi ri\u017e v ri\u017eotah.<\/li><li>Ajdo lahko uporabite kot osnovo za sladko ka\u0161o ali kot alternativo testeninam, ki jih obi\u010dajno dodate v juho.<\/li><li>Iz nje lahko poskusite pripraviti tudi <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-okusne-veganske-ajdove-palacinke\/\" class=\"ek-link\">pala\u010dinke<\/a>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"59932,105781,105817,108862\" ><\/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=\"4Proso\"><\/span>4.\tProso<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Proso <\/strong>je surova sestavina, ki nastane z lu\u0161\u010denjem<strong> prosenih zrn.&nbsp;<\/strong>V razvitem svetu ni zelo raz\u0161irjeno, kar je \u0161koda, saj ima <strong>nevtralen<\/strong> okus in ga je mogo\u010de uporabiti v \u0161tevilnih receptih. Ve\u010dina ljudi bi ga morala vklju\u010diti v svojo prehrano, saj ima \u0161tevilne <strong>koristi za zdravje<\/strong>. Ena od njih je, na primer, <strong>antioksidativni u\u010dinek<\/strong> ali u\u010dinek na <strong>raven sladkorja v krvi<\/strong>. Te prednosti lahko cenijo tudi ljudje s celiakijo ali alergijo na gluten, saj proso <strong>naravno ne vsebuje glutena.<\/strong>&nbsp;[7]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstaja ve\u010d vrst prosa, ki se med seboj nekoliko razlikujejo po vsebnosti hranilnih snovi. Na splo\u0161no pa se dele\u017e <strong>polisaharidov <\/strong>giblje od <strong>63 do 70 g \/ 100 g<\/strong>. Tudi koli\u010dina vlaknin je precej visoka, pribli\u017eno <strong>9 g \/ 100 g<\/strong>. Zaradi vsebnosti <strong>topnih vlaknin<\/strong> lahko pripomore k ve\u010djemu <strong>ob\u010dutku sitosti<\/strong> in tako pomaga <strong>pri huj\u0161anju<\/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\">Katere druge hranilne snovi vsebuje proso?<\/h3>\n\n\n\n<p>Proso vsebuje povpre\u010dno <strong>12 g beljakovin na 100 g<\/strong>, kar je nekoliko ve\u010d v primerjavi z ve\u010dino \u017eit (vsebnost beljakovin je obi\u010dajno okoli 10 g \/ 100 g). Ima tudi visoko vsebnost <strong>fosforja<\/strong>, <a href=\"https:\/\/gymbeam.si\/kalcij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcija<\/a> in <a href=\"https:\/\/gymbeam.si\/cink-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cinka<\/a>. Vsi ti minerali so potrebni za <strong>zdrave kosti<\/strong>. Vsebuje tudi razli\u010dne bioaktivne spojine, kot so <strong>fenolne spojine<\/strong> ali <strong>ferulna kislina<\/strong>, ki imajo <strong>antioksidativne u\u010dinke<\/strong>. [7,19]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije in hranilnih snovi vsebuje proso?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal \/ 1529 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti proso v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Uporabljate ga lahko podobno kot vsa ostala do zdaj omenjena \u017eivila. Njegova prednost je, da se dobro poda k <strong>sladkim<\/strong> in <strong>slanim jedem<\/strong>.<\/li><li>Pripravite lahko sladko ali slano <strong>ka\u0161o.<\/strong><\/li><li>Uporablja se lahko podobno kot ri\u017e v ri\u017eoti ali ri\u017eevem narastku.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1124x750.jpg\" alt=\"Proso in ogljikovi hidrati\" class=\"wp-image-425223\" width=\"843\" height=\"563\" title=\"Proso in ogljikovi hidrati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5Krompir\"><\/span>5.\tKrompir<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali obstaja bolj podcenjeno \u017eivilo z ogljikovimi hidrati kot je krompir? Veliko ljudi \u0161e vedno meni, da ga je treba izlo\u010diti iz prehrane. Iz neznanega razloga obstaja prepri\u010danje, da je krompir bomba z ogljikovimi hidrati in veliko energije. Toda to je <strong>dale\u010d<\/strong> od resnice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krompir je zelenjava in v povpre\u010dju vsebuje le <strong>16 g ogljikovih hidratov \/ 100 g<\/strong>. V primerjavi z ri\u017eem, na primer, vsebuje le <strong>petino<\/strong> ogljikovih hidratov. V praksi to pomeni, da ima <strong>100 g<\/strong> surovega <strong>belega ri\u017ea<\/strong> enako koli\u010dino ogljikovih hidratov kot <strong>490 g<\/strong> surovega <strong>krompirja.<\/strong> Zaradi nizke vsebnosti ogljikovih hidratov so odli\u010den pomo\u010dnik pri <strong>huj\u0161anju<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za razliko od drugih \u017eivil, bogatih z ogljikovimi hidrati, pa ima nekoliko <strong>vi\u0161ji glikemi\u010dni indeks (GI).<\/strong> To pomeni, da po obroku hitreje dvigne <strong>raven sladkorja v krvi<\/strong> (glikemijo). Vendar vam ni treba skrbeti, saj bo nizka vsebnost ogljikovih hidratov v krompirju (tako imenovana <strong>nizka glikemi\u010dna obremenitev<\/strong>) zmanj\u0161ala ta u\u010dinek. Poleg tega lahko GI krompirja zmanj\u0161amo z dodajanjem drugih hranil, in sicer beljakovin, ma\u0161\u010dob ali vlaknin, na primer v obliki druge zelenjave. Pomemben je tudi<strong> na\u010din priprave <\/strong>(npr. ocvrt krompir\u010dek ima vi\u0161ji GI kot kuhan krompir). Navsezadnje lahko krompir kot <strong>del popolnega obroka<\/strong> u\u017eivajo tudi ljudje s sladkorno boleznijo ali moteno toleranco za glukozo, ki bi morali na\u010drtno vzdr\u017eevati raven sladkorja v krvi pod nadzorom.&nbsp;[1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Katere druge hranilne snovi vsebuje krompir?<\/h3>\n\n\n\n<p>Krompir je dober vir&nbsp;<strong>kalija&nbsp;<\/strong>in&nbsp;<strong>vitamina C.&nbsp;<\/strong>Vitamin C je potreben za pravilno delovanje<strong> imunskega sistema<\/strong>, zdrave&nbsp;<strong>kosti<\/strong>,&nbsp;<strong>hrustanec&nbsp;<\/strong>in&nbsp;<strong>ko\u017eo<\/strong>. Kalij je pomemben za pravilen prenos<strong>&nbsp;\u017eiv\u010dnih signalov<\/strong>&nbsp;ali vzdr\u017eevanje<strong> normalnega krvnega tlaka<\/strong>.&nbsp;[19]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije in hranilnih snovi vsebuje krompir?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 kcal \/ 319 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,01 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti krompir v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ni vam treba ostati pri osnovnem kuhanem krompirju z mesom ali pire krompirju z ribami. Lahko ga spremenite v nekaj posebnega, na primer tako, da mu dodate <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecen-piscanec-z-medom-limono-in-krompirjem\/\" class=\"ek-link\">zanimivo marinado<\/a>, s katero boste jed dvignili na vi\u0161jo raven.<\/li><li>Krompir lahko spe\u010dete, z njim zgostite juho ali ga zme\u010dkate v razli\u010dne polpete ali slano pecivo.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-1124x749.jpg\" alt=\"Krompir in ogljikovi hidrati\" class=\"wp-image-425238\" width=\"843\" height=\"562\" title=\"Krompir in ogljikovi hidrati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6Sladki_krompir\"><\/span>6.\tSladki krompir<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tisti, ki so naveli\u010dani nenehnega u\u017eivanja klasi\u010dnega krompirja, lahko svoj jedilnik popestrijo z barvitim <strong>sladkim krompirjem<\/strong>. Pa ne le s tistim najbolj priljubljenim oran\u017enim. Obstajajo tudi <strong>rumene, vijoli\u010dne<\/strong> ali <strong>ro\u017enate sorte<\/strong>. Tako kot klasi\u010dni krompir, tudi sladki krompir velja za <strong>zelenjavo<\/strong>, zato je njegova energijska vrednost podobno nizka.&nbsp;Ima pribli\u017eno <strong>80 kcal \/ 100 g<\/strong>. Vsebnost visokokakovostnih polisaharidov je pribli\u017eno <strong>17 g \/ 100 g.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Katere druge hranilne snovi vsebuje sladki krompir?<\/h3>\n\n\n\n<p>Zelenjava obi\u010dajno ne vsebuje veliko beljakovin, kar velja tudi za sladki krompir. Vendar pa vsebuje eno zelo specifi\u010dno <strong>vrsto beljakovin<\/strong>. &nbsp;Tako imenovani <strong>sporamin<\/strong> je beljakovina, ki pomaga sladkemu krompirju pri &#8220;celjenju&#8221; po mehanskih po\u0161kodbah in ima <strong>antioksidativni<\/strong> u\u010dinek na ljudi. Hkrati je sladki krompir, tako kot druga barvita zelenjava, bogat z beta-karotenom. Ne le, da ima odli\u010dne antioksidativne u\u010dinke, v telesu proizvaja tudi vitamin A, ki je pomemben za podporo imunskega sistema. Sladki krompir je tudi vir <strong>vitamina C<\/strong>, <strong>kalija<\/strong> in <strong>\u017eeleza<\/strong>.&nbsp;[10,14,19]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije in hranilnih snovi vsebuje sladki krompir?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">81 kcal \/ 340 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/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\">Kako vklju\u010diti sladki krompir v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Poskusite ga narezati na ko\u0161\u010dke skupaj z drugimi vrstami zelenjave in ga spremeniti v <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecen-zelenjavni-pomfri-s-skutno-pomako\/\">pe\u010den krompir\u010dek<\/a>.<\/li><li>Uporabljajte ga na enak na\u010din kot klasi\u010dni krompir &#8211; kot prilogo, v juhah itd.<\/li><li>Pripravite ga za sladico in ga spremenite v slastno <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cokoladno-pomarancna-pena-iz-sladkega-krompirja\/\">\u010dokoladno kremo.<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-1124x749.jpg\" alt=\"Sladki krompir in ogljikovi hidrati\" class=\"wp-image-425254\" width=\"843\" height=\"562\" title=\"Sladki krompir in ogljikovi hidrati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7Riz\"><\/span>7.\tRi\u017e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali so si va\u0161i mo\u017egani samodejno predstavili kratkozrnati beli <a href=\"https:\/\/gymbeam.si\/riz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017e<\/a>, ki ga obi\u010dajno u\u017eivate kot prilogo k pi\u0161\u010dancu?  Je zelo priljubljen, vendar vam ni treba ostati pri njem. Privo\u0161\u010dite si lahko katerokoli izmed <strong>ne\u0161tetih vrst ri\u017ea<\/strong>, ki so na voljo.<\/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\">Poleg bru\u0161enega belega ri\u017ea obstajajo tudi naslednje vrste:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Naravni <\/strong>ri\u017e je v trgovinah na voljo pod imenom<strong> rjavi ri\u017e.<\/strong> Za razliko od bru\u0161enega belega ima zgornje lupine zrnja in je tako ohranil veliko hranilnih snovi.<\/li><li><strong>Parboiled<\/strong>&nbsp;(predkuhan) ri\u017e je predelan po posebni metodi, pri kateri hranilne snovi iz lupine zrna preidejo v njegovo notranjost. Po odstranitvi lupine ohrani ve\u010d hranilnih snovi kot klasi\u010dni beli ri\u017e.<\/li><li>\u010ce ste kdaj sli\u0161ali za ri\u017e&nbsp;<strong>arborio<\/strong>, je to gotovo povezano z italijansko kuhinjo, kjer se uporablja v ri\u017eoti. Primeren je tudi, na primer, za ri\u017eev narastek.<\/li><li><strong>Rde\u010di<\/strong> ri\u017e ima rahlo ore\u0161kast okus in izvira iz himalajskih gora.<\/li><li><strong>Jasminov<\/strong> ri\u017e je lepljive konsistence in se pogosto uporablja v azijski kuhinji, obi\u010dajno za jedi, postre\u017eene z omako.<\/li><li>Ri\u017e <strong>basmati<\/strong>&nbsp;ima zna\u010dilen okus in je hiter za pripravo ter se ve\u010dinoma uporablja v indijski kuhinji.<\/li><li><strong>Divji <\/strong>ri\u017e (imenovan tudi <strong>indijanski<\/strong>) izvira iz Severne Amerike in je ena najbolj hranljivih vrst ri\u017ea.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse vrste ri\u017ea so predvsem vir <strong>polisaharidov<\/strong>, saj jih vsebujejo pribli\u017eno <strong>70-80 g \/ 100 g<\/strong>. Med seboj pa se razlikujejo po dele\u017eu drugih snovi. Velika razlika je na primer v koli\u010dini <strong>vlaknin<\/strong>. Beli ri\u017e ima <strong>manj kot 2 g \/ 100 g <\/strong>vlaknin, ker so mu bile odvzete lupine zrn, polne vlaknin. Pri polnozrnatih razli\u010dicah, ki jim ni bila odstranjena lupina (npr. <strong>rjavi ri\u017e <\/strong>ali <strong>divji ri\u017e<\/strong>), je njegova vsebnost <strong>vi\u0161ja od 3,5 g \/ 100 g<\/strong> in lahko dose\u017ee do <strong>6 g\/100 g<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-1124x749.jpg\" alt=\"Ri\u017e in ogljikovi hidrati\" class=\"wp-image-425275\" width=\"843\" height=\"562\" title=\"Ri\u017e in ogljikovi hidrati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Katere druge hranilne snovi vsebuje ri\u017e?<\/h3>\n\n\n\n<p>Beli ri\u017e naravno vsebuje majhno koli\u010dino vitaminov, mineralov in drugih bioaktivnih spojin. Vendar pa so rjavi ri\u017e in druge polnozrnate razli\u010dice dober vir <strong>folne kisline<\/strong> in drugih <strong>vitaminov skupine B<\/strong>. Eden od njih je <strong>tiamin<\/strong> (vitamin B1), ki je potreben za pravilno delovanje srca in \u017eiv\u010dnega sistema.&nbsp;[19]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije in hranilnih snovi pribli\u017eno vsebuje ri\u017e?<\/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>Beli ri\u017e<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Rjavi ri\u017e<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Basmati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Naravni basmati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Divji ri\u017e<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">Parboiled ri\u017e<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal \/ 1495 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal \/ 1478 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 kcal \/ 1470 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">362 kcal \/ 1520 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">357 kcal \/ 1500 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">359 kcal \/ 1508 kJ&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">78 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/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><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti ri\u017e v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Najla\u017eje ga je uporabiti tako, kot ga vsi poznamo, kot klasi\u010dno prilogo k mesu. \u010ce ob\u010dasno zamenjate vrsto ri\u017ea, lahko tudi ta preprosta priloga ostane sve\u017ea in zanimiva.<\/li><li>\u010ce pa \u017eelite popestritev, ga lahko pripravite kot del obroka <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-piscanec-s-kurkumo-in-kokosovim-mlekom\/\">po vzoru indijske kuhinje.<\/a><\/li><li>Ri\u017e se lahko pripravi tudi na sladko, na primer kot&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinska-rizeva-kasa-s-samo-145-kcal\/\">doma\u010di ri\u017eev narastek.<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg\" alt=\"Ri\u017e v prehrani\" class=\"wp-image-425293\" width=\"843\" height=\"562\" title=\"Ri\u017e v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8Polnozrnati_kruh\"><\/span>8.\tPolnozrnati kruh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako je, k <strong>zdravi prehrani sodijo<\/strong> tudi pekovski izdelki<strong>.&nbsp;<\/strong>So vir <strong>sestavljenih ogljikovih hidratov in vlaknin<\/strong>, tako kot <strong>drugi \u017eitni izdelki<\/strong>, in imajo lahko enako pozitiven u\u010dinek na telo. Prav pridejo pri&nbsp;<strong>preganjanju lakote in ustvarjanju ob\u010dutka sitosti.&nbsp;<\/strong>Jaj\u010dna omleta z r\u017eenim kruhom vas bo nasitila bolj in za dlje \u010dasa kot omleta brez kruha ali z belim kruhom. \u010ce \u017eelite izkoristiti vse prednosti, ki jih ponuja kruh, morate vedeti, <strong>kako izbrati pravega.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kruh iz<strong> bele p\u0161eni\u010dne moke, <\/strong>poleg<strong> polisaharidov <\/strong>ter majhne koli\u010dine beljakovin in ma\u0161\u010dob, ne vsebuje nobenih drugih pomembnih snovi, tako kot drugi viri rafiniranih ogljikovih hidratov.&nbsp;<strong>Polnozrnat kruh <\/strong>pa vsebuje tudi <strong>vlaknine, minerale, vitamine <\/strong>in druge bioaktivne spojine. Te spojine se nahajajo predvsem <strong>v lupinah \u017eitnih zrn<\/strong>, ki jih pri proizvodnji bele p\u0161eni\u010dne moke odstranijo, <strong>v polnozrnati moki pa ostanejo<\/strong>.<strong>&nbsp;<\/strong>Zato je koristno izbrati polnozrnata \u017eita.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-1124x749.jpg\" alt=\"Pekovski izdelki in ogljikovi hidrati\" class=\"wp-image-425308\" width=\"843\" height=\"562\" title=\"Pekovski izdelki in ogljikovi hidrati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako izbrati pravi kruh?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Poi\u0161\u010dite pekovske izdelke z oznako&nbsp;<strong>&#8220;polnozrnato&#8221;<\/strong>&nbsp;na etiketi.<\/li><li>Vrste, imenovane&nbsp;<strong>&#8220;\u017eitna&#8221;<\/strong>,&nbsp;<strong>&#8220;ve\u010dzrnata&#8221;<\/strong>,&nbsp;<strong>&#8220;sedemzrnata&#8221;<\/strong>,itd. so sestavljene predvsem iz&nbsp;<strong>bele p\u0161eni\u010dne moke,&nbsp;<\/strong>temnej\u0161o barvo pa naknadno dodajo barvila, na primer karamelno. Primer takega kruha je priljubljena ve\u010dzrnata ali ve\u010dsemenska kajzerica.<\/li><li>Zelo dobra opcija je tudi<strong> r\u017eeni kruh.<\/strong> \u010ce vam je navadni r\u017eeni kruh preve\u010d, je lahko <strong>r\u017eeno-p\u0161eni\u010dni<\/strong> dober kompromis (ker je r\u017e v imenu na prvem mestu, mora biti njegov dele\u017e v kruhu ve\u010dji od dele\u017ea p\u0161enice).<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Katere druge hranilne snovi vsebuje polnozrnati kruh?<\/h3>\n\n\n\n<p>Tako kot drugi polnozrnati izdelki je tudi polnozrnati kruh bogat z <strong>vitamini skupine B, magnezijem, cinkom <\/strong>in drugimi hranilnimi snovmi.&nbsp;[6]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije in hranilnih snovi vsebuje kruh?<\/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>Kruh iz bele p\u0161eni\u010dne moke (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Polnozrnati kruh (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>R\u017eeni kruh (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">253 kcal \/ 1063 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">242 kcal \/ 1014 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">241 kcal \/ 1012 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">37 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Kruh v prehrani\" class=\"wp-image-425325\" width=\"843\" height=\"563\" title=\"Kruh v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9Testenine_kuskus_bulgur\"><\/span>9.\tTestenine, kuskus, bulgur<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobno kot pri kruhu ali ri\u017eu lahko tudi tu izbirate med klasi\u010dno vrsto iz <strong>bele p\u0161eni\u010dne moke<\/strong> in <strong>polnozrnato alternativo<\/strong>. Vse vsebujejo podobno koli\u010dino ogljikovih hidratov, pribli\u017eno <strong>65-75 g \/ 100 g<\/strong>, vendar se razlikujejo po vsebnosti <strong>vlaknin<\/strong> in <strong>mikrohranil.<\/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\"><li><a href=\"https:\/\/gymbeam.si\/testenine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Testenine<\/a> iz bele p\u0161eni\u010dne moke vsebujejo pribli\u017eno 3 g vlaknin na 100 g, medtem ko imajo polnozrnate testenine <strong>do trikrat ve\u010d<\/strong>, pribli\u017eno <strong>9 g na 100 g<\/strong>.<\/li><li>Vredno je poskusiti tudi testenine iz <strong>psevdo\u017eit<\/strong> ali <a href=\"https:\/\/gymbeam.si\/bio-testenine-iz-lece-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>stro\u010dnic<\/strong><\/a>. Ne razlikujejo se le po vsebnosti vlaknin, temve\u010d tudi po vsebnosti vitaminov in drugih bioaktivnih spojin.<\/li><li>Kuskus je na voljo tudi v klasi\u010dni beli in <a href=\"https:\/\/gymbeam.com\/wholemeal-couscous-gymbeam.html\">polnozrnati<\/a> razli\u010dici. Polnozrnati je zaradi \u017ee omenjenih razlogov bolj <strong>hranljiv, <\/strong>njegova prednost pa je, da je po okusu zelo podoben navadnemu.<\/li><li>Bulgur je narejen <strong>z mletjem polnozrnatih p\u0161eni\u010dnih zdrobov<\/strong>. Ker ni odstranjen noben del zrna, to \u017eivilo ohrani vse svoje minerale in vitamine ter vlaknine.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije in hranilnih snovi vsebujejo ta \u017eivila?<\/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\">Klasi\u010dne p\u0161eni\u010dne testenine brez jajc (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Polnozrnate testenine (100g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Bulgur (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Kuskus (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Polnozrnati kuskus (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal \/ 1504 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal \/ 1495 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">338 kcal \/ 1420 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">359 kcal \/ 1508 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal \/ 1399 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">63 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti ta \u017eivila v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Vse lahko uporabite kot obi\u010dajno &#8211; kot prilogo k glavni jedi. Poskusite, na primer,&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-testenine-s-piscancem-in-spinaco-v-smetanovi-omaki\/\">kremne \u0161pina\u010dne testenine s pi\u0161\u010dancem.<\/a><\/li><li>Pripravite jih, na primer, v&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecene-testenine-s-piscancem-in-buckami\/\">pe\u010deni<\/a>&nbsp;obliki.<\/li><li>Lahko jih pripravite tudi na sladko, na primer kot ta<a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kuskusov-puding-z-jabolkom-in-skuto\/\"> kuskus narastek.<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite svoj jedilnik popestriti z razli\u010dnimi vrstami testenin, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-nadomestiti-navadne-psenicne-testenine\/\"><strong>Kako nadomestiti navadne p\u0161eni\u010dne testenine?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-1124x749.jpg\" alt=\"Kuskus v prehrani\" class=\"wp-image-425340\" width=\"843\" height=\"562\" title=\"Kuskus v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10Strocnice\"><\/span>10.\tStro\u010dnice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Stro\u010dnice<\/a> so vsestransko \u017eivilo, ki zagotavlja <strong>sestavljene ogljikove hidrate<\/strong>, <strong>beljakovine<\/strong>, <strong>vlaknine <\/strong>in \u0161iroko paleto<strong> mikrohranil<\/strong>. Na nek na\u010din so to pogosto spregledana super\u017eivila. Posamezne vrste se nekoliko razlikujejo po vsebnosti hranil, toda koli\u010dina ogljikovih hidratov se obi\u010dajno giblje med <strong>30 in 50 g \/ 100 g<\/strong>. Vse stro\u010dnice izstopajo po vsebnosti <strong>vlaknin<\/strong>. V njih se nahajajo v koli\u010dini pribli\u017eno <strong>15-30 g \/ 100 g.<\/strong> S 50 g rde\u010de le\u010de boste, na primer, zlahka dobili 15 g vlaknin, kar je polovica priporo\u010dene dnevne koli\u010dine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Katere druge hranilne snovi vsebujejo stro\u010dnice?<\/h3>\n\n\n\n<p>Kljub temu, da so stro\u010dnice rastlinskega izvora, veljajo za dober <strong>vir beljakovin<\/strong>. \u010ceprav <strong>niso tako popolne<\/strong> kot \u017eivalski viri (ne vsebujejo optimalne koli\u010dine nekaterih esencialnih aminokislin), se jim pribli\u017eujejo. \u010ce pa jih dopolnite z <strong>\u017eiti<\/strong>, <strong>mesom<\/strong> ali drugo <strong>\u017eivalsko hrano<\/strong>, vam ni treba skrbeti, saj bo vnos esencialnih aminokislin bolj uravnote\u017een.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije in hranilnih snovi vsebujejo stro\u010dnice?<\/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>Rjava le\u010da<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Rde\u010da le\u010da<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">\u010ci\u010derika<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Grah<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Rde\u010di fi\u017eol<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Fi\u017eol mungo<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">319 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">314 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 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><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti stro\u010dnice v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Iz njih pripravite preprosto in okusno&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kremasta-juha-iz-lece\/\">juho<\/a>.<\/li><li>Za popestritev lahko pripravite neobi\u010dajni&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-namaz-iz-cicerike-in-fizola\/\">namaz<\/a> iz stro\u010dnic.<\/li><li>Dodate jih lahko tudi&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cezarjeva-solata-s-hrustljavo-ciceriko\/\">solati<\/a>&nbsp;ali pripravite brezmesno jed,&nbsp;kjer <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kremni-paprikas-iz-cicerike\/\">meso nadomestite s stro\u010dnicami.<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-1124x749.jpg\" alt=\"\u010ci\u010derika in ogljikovi hidrati\" class=\"wp-image-425361\" width=\"843\" height=\"562\" title=\"\u010ci\u010derika in ogljikovi hidrati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Musli\"><\/span>11. M\u00fcsli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izraz <a href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcsli<\/a> vklju\u010duje ne\u0161teto izdelkov. Ta skupina vsebuje vse od <strong>me\u0161anice razli\u010dnih vrst kosmi\u010dev <\/strong>do <strong>pe\u010denih m\u00fcslijev<\/strong>, katerih hranilni profil je v\u010dasih podoben nekaterim sladkarijam. Vsi izdelki iz te skupine so vir <strong>sestavljenih ogljikovih hidratov<\/strong>, vendar \u0161tevilni vsebujejo tudi veliko <strong>sladkorja in ma\u0161\u010dob<\/strong>. Zato se uvr\u0161\u010dajo med \u017eivila, ki se ne smejo redno pojavljati v prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa dobro izberete, lahko m\u00fcsli postane <strong>reden in zdrav del va\u0161e prehrane<\/strong>. S pravo izbiro bo odli\u010den vir sestavljenih ogljikovih hidratov, ki <strong>nasitijo<\/strong>, pa tudi dober vir <strong>vlaknin<\/strong>, <strong>vitaminov<\/strong> in drugih hranilnih snovi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako izbrati ustrezen m\u00fcsli?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Najprej vedno preberite <strong>oznake na embala\u017ei \u017eivil<\/strong>.<\/li><li>Preverite <strong>seznam sestavin<\/strong> izbranega m\u00fcslija. Dobro pravilo je &#8220;\u010dim kraj\u0161i, tem bolje&#8221;.<\/li><li>Na za\u010detku seznama poi\u0161\u010dite<strong> polnozrnate sestavine<\/strong>. To so lahko, na primer, ovseni kosmi\u010di, ajdova moka, polnozrnata moka itd. Ve\u010dji kot je dele\u017e teh sestavin, bolje je.<\/li><li>Izberite tiste, ki ne vsebujejo <strong>dodanega sladkorja<\/strong>. \u010ce ne morete brez sladkanih m\u00fcslijev, izberite vsaj tiste, pri katerih to ni zapisano na vrhu seznama.<\/li><li>Bodite pozorni tudi na <strong>tabelo s hranilnimi vrednostmi.&nbsp;<\/strong>Cilj naj bo izdelek <strong>s \u010dim manj sladkorja in s koli\u010dino vlaknin vsaj 5 g \/ 100 g.<\/strong><\/li><li>Na splo\u0161no bi se morali izogibati <strong>pe\u010denim m<\/strong><strong>\u00fc<\/strong><strong>slijem<\/strong>. Po branju sestavin boste ugotovili, da so v ve\u010dini primerov polni dodanega sladkorja in ma\u0161\u010dob.<\/li><li>Najbolj\u0161i je <strong>m\u00fcsli <\/strong>iz razli\u010dnih vrst kosmi\u010dev ali z dodanimi ore\u0161\u010dki ali suhim sadjem.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije in hranilnih snovi vsebujejo m\u00fcsliji?<\/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\">Osnovni m\u00fcsli z \u017eiti in ore\u0161\u010dki<\/th><th class=\"has-text-align-center\" data-align=\"center\">Osnovni pe\u010deni m\u00fcsli z ore\u0161\u010dki<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">424 kcal \/ 1781 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">448 kcal \/ 1882 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">od tega sladkorji<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti m\u00fcsli v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010ce potrebujete hiter zajtrk ali malico, ni ni\u010d la\u017ejega kot m\u00fcsli stresti v jogurt in ga u\u017eivati skupaj s sadjem in <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki<\/a> ali <a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslom iz ore\u0161\u010dkov<\/a>.<\/li><li>Jogurt lahko nadomestite s skuto, skyrom ali kislim napitkom, s \u010dimer dobite ve\u010d razli\u010dic te preproste jedi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1124x749.jpg\" alt=\"M\u00fcsli v prehrani\" class=\"wp-image-425376\" width=\"843\" height=\"562\" title=\"M\u00fcsli v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12Sadje\"><\/span>12.\tSadje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V nasprotju s prej\u0161njimi \u017eivili je sadje predvsem vir <strong>enostavnih ogljikovih hidratov<\/strong>, medtem ko vsebuje le <strong>minimalno koli\u010dino polisaharidov<\/strong>. Na primer, 100-gramsko jabolko vsebuje 12 g ogljikovih hidratov, od tega 11 g sladkorjev, kar pomeni, da v primerjavi s polnozrnatimi testeninami ali stro\u010dnicami ne nasiti. Hkrati se <strong>hitreje prebavi<\/strong> in lahko povzro\u010di ve\u010dja nihanja krvnega sladkorja (glikemijo) v primerjavi z \u017eivili, ki so vir sestavljenih ogljikovih hidratov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar to ne pomeni, da sadje ne sodi v na\u0161o prehrano. Nasprotno, ima veliko koristi za zdravje, kot je vsebnost vlaknin, \u0161tevilne \u0161tudije pa poro\u010dajo, da je povezano z, na primer, <strong>ni\u017ejo telesno te\u017eo, manj\u0161im vnosom energije<\/strong> ali <strong>zmanj\u0161anim tveganjem za nastanek bolezni srca in o\u017eilja<\/strong>.&nbsp;[2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sadja si ne smete privo\u0161\u010diti v neomejenih koli\u010dinah. Dr\u017eite se priporo\u010dil in zau\u017eijte <strong>pribli\u017eno dve porciji<\/strong> na dan (ena porcija naj ne presega velikosti va\u0161e pesti) in ne bo vam treba skrbeti, da boste pretiravali s koli\u010dino sladkorja. Poleg tega si je vedno bolje privo\u0161\u010diti naravni sladkor v sadju, saj ga boste tako prejeli v kombinaciji z vlakninami in drugimi hranilnimi snovmi.&nbsp;[20]<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1124x731.jpg\" alt=\"Sadje in ogljikovi hidrati\" class=\"wp-image-425391\" width=\"843\" height=\"548\" title=\"Sadje in ogljikovi hidrati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1124x731.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-400x260.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1536x999.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-2048x1332.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Katere druge hranilne snovi vsebuje sadje?<\/h3>\n\n\n\n<p>Sadju primanjkuje sestavljenih ogljikovih hidratov, beljakovin ali ma\u0161\u010dob, vendar to nadomesti z vsebnostjo <strong>mineralov<\/strong>, <strong>vitaminov<\/strong> in drugih bioaktivnih spojin. Vsako sadje se odlikuje po vsebnosti razli\u010dnih hranilnih snovi, zato je idealno, da je v va\u0161i prehrani <strong>\u010dim ve\u010d vrst<\/strong>. Jagodi\u010devje in kivi so, na primer, dober vir <strong>vitamina C<\/strong><strong>.<\/strong> Banane, marelice in breskve so bogate s <strong>kalijem<\/strong>. Vsebnost vlaknin v sadju se giblje <strong>od 1 do 7 g&nbsp; \/ 100 g<\/strong>, v njem pa so zdru\u017eene <strong>topne<\/strong> in <strong>netopne<\/strong> vrste vlaknin.&nbsp;[2,17]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije in hranilnih snovi vsebujejo nekatere vrste sadja?<\/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\">Jabolko<\/th><th class=\"has-text-align-center\" data-align=\"center\">Banana<\/th><th class=\"has-text-align-center\" data-align=\"center\">Pomaran\u010da<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">53 kcal \/ 223 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">93 kcal \/ 390 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 kcal \/ 206 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako vklju\u010diti sadje v prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010ce ste se \u017ee naveli\u010dali hrustljati surovo jabolko za vsako malico, ga dodajte ka\u0161i, jogurtu ali pa poskusite na\u0161 recept za <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-jabolcni-obrocki-s-quark-sirom\/\">ocvrta jabolka.<\/a><\/li><li>Sadje lahko uporabite tudi za pripravo sladic, kot je ta&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/?attachment_id=236358\">okusni \u0161trudelj<\/a>&nbsp;ali&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinski-bananin-kruh\/\">bananin kruh<\/a>.<\/li><li>Iz sadja lahko pripravite tudi bolj zdravo razli\u010dico <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaci-jagodni-sladoled-z-banano\/\">sladoleda<\/a>&nbsp;ali pa ga dodate v<a href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-zdrav-in-hranljiv-smoothie-korak-za-korakom\/\"> smoothie.<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d zanimivih dejstev o sadju si lahko preberete v \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/sadje-koliko-kalorij-ter-katere-vitamine-in-minerale-vsebuje\/\"><strong>Sadje: Koliko kalorij ter katere vitamine in minerale vsebuje?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-1124x749.jpg\" alt=\"Sadje v prehrani\" class=\"wp-image-425406\" width=\"843\" height=\"562\" title=\"Sadje v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ogljikovi hidrati sodijo k vsaki zdravi prehrani.&nbsp;Na\u0161e telo jih potrebuje za <strong>pravilno delovanje<\/strong>. Poleg tega \u017eivila z visoko vsebnostjo ogljikovih hidratov vsebujejo tudi veliko drugih hranilnih snovi, ki jih v drugih skupinah \u017eivil ni. Na primer, v mesu in drugih \u017eivilih \u017eivalskega izvora ne boste na\u0161li <strong>vlaknin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsako \u017eivilo z visoko vsebnostjo ogljikovih hidratov je <strong>druga\u010dno<\/strong>, zato je treba vedeti, <strong>kako izbrati pravo hrano<\/strong>. Na sre\u010do boste po branju tega \u010dlanka bolje razumeli to temo in vedeli, po katerih \u017eivilih pose\u010di. Torej, katera nova \u017eivila boste poskusili, ko boste naslednji\u010d kuhali?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se vam je ta \u010dlanek zdel koristen, ga ne zadr\u017eujte zase in ga delite s prijatelji in dru\u017eino.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\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>Izlo\u010diti ogljikove hidrate iz prehrane bi bila velika napaka. Prikraj\u0161ani bi bili za \u0161tevilne koristi za zdravje, ki jih ta \u017eivila prina\u0161ajo. In poleg tega bi izgubili toliko odli\u010dnih opcij, ki vna\u0161ajo v \u017eivljenje nekaj prijetnega! Zato ogljikovih hidratov ne po\u0161iljajte stran, ampak se raje nau\u010dite, kako izbrati tiste prave.<\/p>\n","protected":false},"author":156,"featured_media":425122,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":19,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6675,6843,7251,7359],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-428052","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-jedilnik","9":"tag-makrozivila","10":"tag-ogljikovi-hidrati","11":"tag-prehrana-sl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 zdravih \u017eivil z visoko vsebnostjo ogljikovih hidratov, ki jih lahko dodate svoji prehrani - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ogljikovi hidrati v \u017eivilih. 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