{"id":431007,"date":"2023-04-17T15:02:44","date_gmt":"2023-04-17T13:02:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=431007"},"modified":"2025-10-13T15:48:48","modified_gmt":"2025-10-13T13:48:48","slug":"vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/","title":{"rendered":"Vegetarijanstvo: prednosti in pomanjkljivosti brezmesne prehrane"},"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\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/#Kaj_je_vegetarijanstvo_in_kdo_je_vegetarijanec\" title=\"Kaj je vegetarijanstvo in kdo je vegetarijanec?\">Kaj je vegetarijanstvo in kdo je vegetarijanec?<\/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\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/#Je_vegetarijanska_prehrana_zdrava\" title=\"Je vegetarijanska prehrana zdrava?\">Je vegetarijanska prehrana zdrava?<\/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\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/#Katere_so_prednosti_vegetarijanske_prehrane\" title=\"Katere so prednosti vegetarijanske prehrane?\">Katere so prednosti vegetarijanske prehrane?<\/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\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/#Kaksne_so_pomanjkljivosti_vegetarijanske_prehrane\" title=\"Kak\u0161ne so pomanjkljivosti vegetarijanske prehrane?\">Kak\u0161ne so pomanjkljivosti vegetarijanske prehrane?<\/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\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/#Po_cem_se_razlikujejo_posamezne_oblike_vegetarijanstva\" title=\"Po \u010dem se razlikujejo posamezne oblike vegetarijanstva?\">Po \u010dem se razlikujejo posamezne oblike vegetarijanstva?<\/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\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/#Ali_je_vegetarijanska_prehrana_bolj_zdrava_od_obicajne_vsejedce\" title=\"Ali je vegetarijanska prehrana bolj zdrava od obi\u010dajne vsejedce?\">Ali je vegetarijanska prehrana bolj zdrava od obi\u010dajne vsejedce?<\/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\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vegetarijanstvo deli ljudi na dva tabora. V prvem so tisti, ki menijo, da je to najbolj zdrav na\u010din prehranjevanja, medtem ko drugi tabor meni, da je povezano z zdravstvenimi te\u017eavami. Zanimivo je, da imata obe skupini deloma prav. Pri vegetarijanski prehrani se res lahko zgodi, da vam bo primanjkovalo nekaterih vitaminov, kar pove\u010duje tveganje za zdravstvene te\u017eave. Hkrati pa, \u010de je pravilno oblikovana, lahko koristi va\u0161emu zdravju. Kak\u0161ne so torej prednosti in pomanjkljivosti vegetarijanske prehrane, \u010de na to pogledamo z znanstvenega vidika?<\/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 is-style-default\">V \u010dlanku si lahko preberete ve\u010d o ugodnem vplivu vegetarijanstva na:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#boleznisrcaino\u017eilja\">bolezni srca in o\u017eilja<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#razvojsladkorneboleznitipa2\">razvoj sladkorne bolezni tipa 2<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#pogostostrakavihobolenj\">pogostost rakavih obolenj<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#huj\u0161anjeintelesnate\u017ea\">huj\u0161anje in telesna te\u017ea<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#okolje\">okolje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#\u017eivinoreja\">\u017eivinoreja<\/a><\/div>\n<\/div>\n<\/div>\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 is-style-default\">V \u010dlanku si lahko preberete ve\u010d o negativnem vplivu vegetarijanstva na:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vnosesencialnihhranil\">vnos esencialnih hranil<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#dru\u017eabno\u017eivljenje \">dru\u017eabno \u017eivljenje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#u\u017eivanjepredelanehrane \">u\u017eivanje predelane hrane<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#potrebapojemanjuprehranskihdopolnil\">potreba po jemanju prehranskih dopolnil<\/a><\/div>\n<\/div>\n<\/div>\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_je_vegetarijanstvo_in_kdo_je_vegetarijanec\"><\/span>Kaj je vegetarijanstvo in kdo je vegetarijanec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\nVegetarijanstvo je na\u010din prehranjevanja, ki iz prehrane izklju\u010duje dolo\u010dene skupine \u017eivil \u017eivalskega izvora. Ve\u010dina vegetarijancev izlo\u010di meso, nekateri pa tudi jajca, ribe ali mle\u010dne izdelke. Glede na to, katera \u017eivila \u017eivalskega izvora so izklju\u010dena iz prehrane, vegetarijanstvo delimo na ve\u010d oblik.\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 oblike vegetarijanstva poznamo?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Polvegetarijanstvo (fleksitarijanstvo)<\/strong> \u2013 Gre za <strong>najmanj strogo obliko<\/strong> vegetarijanstva. Polvegetarijanci iz svoje prehrane ne izklju\u010dijo popolnoma \u017eivil \u017eivalskega izvora, vklju\u010dno z mesom, ampak jih u\u017eivajo v omejenih koli\u010dinah.<\/li>\n\n\n\n<li><strong>Pesketarijanstvo &#8211;<\/strong> Za polvegetarijanstvom je to druga najmanj restriktivna oblika vegetarijanstva. Pesketarijanci ne u\u017eivajo mesa, vendar pa imajo v svoji prehrani <strong>ribe<\/strong>, <strong>jajca<\/strong> in <strong>mle\u010dne izdelke<\/strong>.<\/li>\n\n\n\n<li><strong>Lakto-ovo vegetarijanstvo \u2013<\/strong> Ljudje, ki se dr\u017eijo tega na\u010dina prehranjevanja, izlo\u010dijo meso in ribe, v svoji prehrani pa ohranijo <strong>jajca<\/strong> in <strong>mle\u010dne izdelke<\/strong>. To je najpogostej\u0161a oblika vegetarijanstva.<\/li>\n\n\n\n<li><strong>Ovo-vegetarijanstvo \u2013<\/strong> V tem primeru je celotna prehrana bistveno bolj omejena. Ovo-vegetarijanci od \u017eivil \u017eivalskega izvora u\u017eivajo samo <strong>jajca<\/strong> in izlo\u010dijo ne samo meso in ribe, ampak tudi mle\u010dne izdelke.<\/li>\n\n\n\n<li><strong>Lakto-vegetarijanstvo \u2013<\/strong> Ljudje, ki sledijo tej obliki vegetarijanstva, u\u017eivajo <strong>mle\u010dne izdelke<\/strong>, vendar iz prehrane izlo\u010dijo meso, ribe in jajca.<\/li>\n\n\n\n<li><strong>Veganstvo \u2013<\/strong> Veganski jedilnik <strong>ne vsebuje \u017eivalskih izdelkov.<\/strong> [28]<\/li>\n\n\n\n<li><strong>RAW (SUROVA) prehrana (veganstvo) \u2013<\/strong> V tem primeru so iz prehrane izlo\u010deni ne le <strong>vsi izdelki \u017eivalskega izvora<\/strong>, ampak tudi vsa <strong>\u017eivila, predelana <\/strong><a class=\"ek-link\" href=\"https:\/\/www.jandonline.org\/article\/S0002-8223(04)01281-7\/fulltext\"><strong>pri temperaturi nad 48 \u00b0C<\/strong><\/a>. RAW (SUROVA) prehrana tako obsega predvsem <strong>surova \u017eivila,<\/strong> kot so <strong>zelenjava, sadje, ore\u0161\u010dki, semena, kaljene stro\u010dnice in \u017eita.<\/strong> [34]<\/li>\n\n\n\n<li><strong>Frutarijanstvo \u2013<\/strong> V prehrani frutarijancev ne boste na\u0161li ni\u010d drugega kot <strong>sadje<\/strong> ali <strong>ore\u0161\u010dke<\/strong> in <strong>semena<\/strong>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1124x750.jpg\" alt=\"Katere so oblike vegetarijanske prehrane?\" class=\"wp-image-429175\" style=\"width:843px;height:563px\" title=\"Katere so oblike vegetarijanske prehrane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_vegetarijanska_prehrana_zdrava\"><\/span>Je vegetarijanska prehrana zdrava?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n\u0160tevilne organizacije se strinjajo, da lahko pravilno oblikovana vegetarijanska prehrana pokrije vse prehranske potrebe \u010dlove\u0161kega telesa in poleg tega prina\u0161a \u0161tevilne koristi za zdravje. To mnenje podpirata tudi Svetovna zdravstvena organizacija (WHO) in Ameri\u0161ka akademija za prehrano in dietetiko. [1,16,28]\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\nTreba pa je opozoriti, da to velja le za pravilno oblikovan vegetarijanski jedilnik. Vegetarijanska prehrana, ki vklju\u010duje zadostno koli\u010dino zelenjave, sadja, polnozrnatih izdelkov, stro\u010dnic, ore\u0161\u010dkov in semen ter drugih minimalno predelanih \u017eivil, ima \u0161tevilne koristi za zdravje, na primer manj\u0161e tveganje za visok krvni tlak in ni\u017ejo raven holesterola v krvi. Z drugimi besedami, to je prehrana, ki zagotavlja dovolj prehranskih vlaknin, beljakovin, zdravih ma\u0161\u010dob, mineralov, vitaminov in drugih koristnih bioaktivnih snovi.\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\nNi vsako \u017eivilo, ki velja za vegetarijansko, samodejno zdravo. Primer je lahko ocvrt sir s krompir\u010dkom, ki ga u\u017eivajo \u0161tevilni vegetarijanci. Poleg tega imajo lahko tudi \u010dokolada, \u010dips, sladkane pija\u010de in razli\u010dne sladice vegetarijanski profil sestavin. Zdrava vegetarijanska prehrana pa vsa ta in podobna \u017eivila vsebuje le v omejenih koli\u010dinah ali pa sploh ne, tako kot velja za pravilno sestavljeno prehrano za &#8220;vsejedce&#8221;.\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1124x749.jpg\" alt=\"Prednosti vegetarijanske prehrane\" class=\"wp-image-429190\" style=\"width:843px;height:562px\" title=\"Prednosti vegetarijanske prehrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katere_so_prednosti_vegetarijanske_prehrane\"><\/span>Katere so prednosti vegetarijanske prehrane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsaka oblika vegetarijanstva ima zaradi svoje sestave razli\u010dne koristi in tveganja. Danes se bomo osredoto\u010dili predvsem na najbolj raz\u0161irjeno obliko, to je <strong>lakto-ovo vegetarijanstvo.<\/strong>&nbsp;Dobro na\u010drtovana in raznolika lakto-ovo vegetarijanska prehrana ima lahko \u0161tevilne koristi za zdravje.<\/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\" id=\"cardio-vascular-diseases\">1.\tManj\u0161e tveganje za bolezni srca in o\u017eilja<\/h3>\n\n\n\n<p>\u0160tevilne \u0161tudije so dosledno pokazale, da lahko vegetarijanska prehrana blagodejno vpliva na zdravje srca in o\u017eilja ter je povezana <strong>z zmanj\u0161anim tveganjem za bolezni srca in o\u017eilja.<\/strong>&nbsp;V oxfordski \u0161tudiji EPIC, ki je ve\u010d let spremljala zdravstveno stanje 65.000 posameznikov, je bilo ugotovljeno, da so imeli vegetarijanci po 18 letih spremljanja <strong>za 23 odstotkov manj\u0161o pojavnost ishemi\u010dne bolezni srca<\/strong> (stanje, pri katerem sr\u010dna mi\u0161ica ni ustrezno prekrvljena) kot tisti, ki so u\u017eivali meso.&nbsp;[14,22]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hranilna sestava vegetarijanske prehrane lahko namre\u010d prispeva k <strong>nadzoru ve\u010d klju\u010dnih kazalnikov<\/strong> zdravja srca. Na primer, pomaga vzdr\u017eevati optimalno <strong>raven holesterola v krvi, krvni tlak in telesno te\u017eo.<\/strong>&nbsp;[16]<\/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.si\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-749x1124.jpg\" alt=\"Vpliv vegetarijanske prehrane na zdravje srca\" class=\"wp-image-429205\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\nZmanj\u0161uje tveganje za razvoj ateroskleroze (znane tudi kot o\u017eenje arterij) ter tveganje za sr\u010dni infarkt, mo\u017egansko kap in druge podobne zdravstvene te\u017eave.\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako vegetarijanstvo vpliva na zdravje srca in o\u017eilja?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vegetarijanstvo pomaga vzdr\u017eevati optimalno telesno te\u017eo, <\/strong>ki je pomembna za ohranjanje zdravega in u\u010dinkovitega delovanja srca. Dobro zasnovana vegetarijanska prehrana zaradi prevlade <strong>rastlinske hrane<\/strong> vsebuje veliko prehranskih <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vlaknine\" target=\"_blank\" rel=\"noreferrer noopener\">vlaknin<\/a>, ki bolje <strong>nasitijo<\/strong> in tako zmanj\u0161ajo<strong> koli\u010dino zau\u017eite hrane<\/strong>. Prehranske vlaknine najdemo v polnozrnatih izdelkih, stro\u010dnicah, zelenjavi, sadju, ore\u0161\u010dkih in semenih. [25]<\/li>\n\n\n\n<li><strong>Vegetarijanci tudi bolje nadzorujejo raven sladkorja v krvi <\/strong>(glikemijo), kar je mogo\u010de pripisati u\u010dinku prehranskih <strong>vlaknin<\/strong>. Le-te upo\u010dasnijo<strong> absorpcijo sladkorja v krvni obtok<\/strong> in tako prepre\u010dujejo skoke ravni sladkorja v krvi. Poleg tega lahko to hranilo pomaga tudi pri <strong>zni\u017eevanju ravni holesterola<\/strong>. [25]<\/li>\n\n\n\n<li>Obi\u010dajno imajo vegetarijanci <strong>ni\u017ejo raven holesterola<\/strong> zaradi <strong>zmanj\u0161anega u\u017eivanja \u017eivalskih ma\u0161\u010dob<\/strong> in sorazmerno <strong>ve\u010djega u\u017eivanja rastlinskih ma\u0161\u010dob<\/strong>, kot so tiste v ore\u0161\u010dkih, semenih in <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" rel=\"noreferrer noopener\">rastlinskih oljih<\/a>. Te rastlinske ma\u0161\u010dobe vsebujejo koristne <strong>mononenasi\u010dene (MUFA) <\/strong>in<strong> polinenasi\u010dene (PUFA) ma\u0161\u010dobne kisline,<\/strong> ki prispevajo k ni\u017eji ravni holesterola v telesu.<\/li>\n\n\n\n<li>Rastlinska hrana vsebuje tudi veliko <strong>vitaminov in bioaktivnih spojin<\/strong> z antioksidativnimi lastnostmi, ki zagotavljajo <strong>ve\u010djo za\u0161\u010dito \u017eil pred po\u0161kodbami.<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"development-of-type-2-diabetes\">2.\tManj\u0161e tveganje za razvoj sladkorne bolezni tipa 2<\/h3>\n\n\n\n<p>Sladkorna bolezen tipa 2, znana tudi kot diabetes mellitus tipa 2, je pogosto povezana s povi\u0161anim <strong>krvnim tlakom, debelostjo<\/strong>&nbsp;ali nezdravo ravnijo lipidov v krvi, ki se skupaj imenujejo&nbsp;<strong>presnovni sindrom.<\/strong>&nbsp;Podobno kot lahko vegetarijanska prehrana zmanj\u0161a visok krvni tlak ali uravna raven holesterola v krvi, lahko <strong>zmanj\u0161a tveganje za razvoj sladkorne bolezni tipa 2<\/strong> ali pomaga pri obvladovanju te bolezni, \u010de je \u017ee prisotna. Omenjena oxfordska \u0161tudija EPIC je pokazala, da imajo vegetarijanci <strong>35 odstotkov manj\u0161e<\/strong> tveganje za razvoj sladkorne bolezni tipa 2 kot tisti, ki se prehranjujejo standardno.&nbsp;[10,15,31]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako vegetarijanstvo vpliva na tveganje za razvoj sladkorne bolezni tipa 2?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vegetarijanci imajo obi\u010dajno zdravo telesno te\u017eo, <\/strong>kar je povezano tudi z manj\u0161im tveganjem za razvoj sladkorne bolezni tipa 2. To namre\u010d omogo\u010da <strong>bolj\u0161o ob\u010dutljivost na inzulin<\/strong>, ki tako lahko nemoteno opravlja svojo vlogo in vzdr\u017euje <strong>zdravo raven sladkorja v krvi <\/strong>(glikemijo). [14,15]<\/li>\n\n\n\n<li>Vegetarijanci imajo zaradi prehranskih <strong>vlaknin <\/strong>(v zelenjavi, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" rel=\"noreferrer noopener\">polnozrnatih \u017eitih<\/a> in drugi rastlinski hrani) tudi <strong>bolj stabilno raven sladkorja v krvi<\/strong>.  Vlaknine namre\u010d <strong>upo\u010dasnijo absorpcijo sladkorja v krvni obtok<\/strong> in pomagajo vzdr\u017eevati ni\u017ejo raven sladkorja v krvi po zau\u017eitem obroku. [19]<\/li>\n\n\n\n<li>Poleg tega vegetarijanska prehrana, ki vsebuje le <strong>majhno koli\u010dino rafiniranih ogljikovih hidratov<\/strong> in virov <strong>enostavnega sladkorja<\/strong>, pomaga pri doseganju optimalne ravni sladkorja v krvi.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1124x749.jpg\" alt=\"Vpliv vegetarijanske prehrane na sladkorno bolezen\" class=\"wp-image-429220\" style=\"width:843px;height:562px\" title=\"Vpliv vegetarijanske prehrane na sladkorno bolezen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"incidence-of-cancer\">3.\tManj\u0161a pojavnost rakavih obolenj<\/h3>\n\n\n\n<p>Oxfordska \u0161tudija EPIC ka\u017ee, da lahko vegetarijanska prehrana <strong>zmanj\u0161a tudi tveganje za nastanek rakavih obolenj.<\/strong>&nbsp;Po podatkih \u0161tudije so imeli vegetarijanci v primerjavi z ljudmi, ki so redno jedli meso, 10 odstotkov manj\u0161e tveganje za nastanek katerekoli vrste raka. \u0160tudija je ravno tako pokazala, da se je pri vegetarijancih znatno zmanj\u0161alo tveganje za nastanek tumorjev <strong>prebavnega trakta<\/strong>. Pri vegetarijancih je bilo tveganje za razvoj <strong>raka na \u017eelodcu&nbsp; za 62 odstotkov manj\u0161e,<\/strong>&nbsp;tveganje za razvoj raka na <strong>debelem \u010drevesju<\/strong> pa za&nbsp;<strong>25 odstotkov<\/strong>&nbsp;manj\u0161e v primerjavi z ljudmi, ki u\u017eivajo meso.&nbsp;[12,16,31]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako vegetarijanstvo vpliva na pojavnost rakavih obolenj?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Prehrana, bogata z vlakninami, verjetno \u0161\u010diti pred rakom debelega \u010drevesa.<\/strong> Vlaknine imajo <strong>sposobnost vezave \u0161kodljivih in potencialno rakotvornih snovi<\/strong>, ki jih zau\u017eijemo s hrano ali nastanejo pri presnovi, ter s tem prepre\u010dijo njihovo absorpcijo in delovanje na stene prebavnega trakta. Posledi\u010dno velja, da prehrana, bogata s <strong>polnozrnatimi izdelki, stro\u010dnicami, zelenjavo in sadjem<\/strong>, ugodno vpliva na zdravje debelega \u010drevesa. [17]<\/li>\n\n\n\n<li><strong>Vegetarijanska prehrana \u0161\u010diti \u010drevesno steno<\/strong> z visoko vsebnostjo <strong>topnih vlaknin<\/strong>, ki jih najdemo predvsem v <strong>sadju in zelenjavi<\/strong>. Topne vlaknine delujejo kot <strong>prebiotik<\/strong> in so vir hrane za <strong>koristne bakterije v debelem \u010drevesju<\/strong>. Le-te proizvajajo snovi, kot so kratkoveri\u017ene ma\u0161\u010dobne kisline, ki hranijo celice \u010drevesne sluznice. [17]<\/li>\n\n\n\n<li><strong>Vitamini in druge snovi z antioksidativnimi lastnostmi, <\/strong>ki jih je v rastlinski prehrani veliko,<strong> \u0161\u010ditijo pred oksidativnim stresom.<\/strong> Antioksidanti delujejo tako, da nevtralizirajo proste radikale, za katere je znano, da prispevajo k razvoju rakavih obolenj. [12]<\/li>\n\n\n\n<li>Tudi <strong>izklju\u010ditev mesa in mesnih izdelkov<\/strong> iz prehrane lahko pomaga pri za\u0161\u010diti pred rakom. U\u017eivanje <strong>rde\u010dega mesa ter zlasti predelanega mesa<\/strong>, velja za dejavnik tveganja za razvoj nekaterih tumorjev. Med <strong>industrijsko predelanimi mesnimi izdelki<\/strong> najve\u010dje tveganje predstavljajo <strong>klobase, salame<\/strong> in podobni izdelki. Po podatkih \u0161tudije u\u017eivanje <strong>50 g predelanega mesa na dan<\/strong> pove\u010da tveganje za nastanek raka debelega \u010drevesa in danke za 18 odstotkov in raka debelega \u010drevesa za 23 odstotkov. Uravnote\u017eena prehrana, ki vklju\u010duje tudi druga zdrava \u017eivila, pa pomaga zmanj\u0161ati to tveganje. Na primer, u\u017eivanje 90 g polnozrnatih izdelkov na dan je povezano s 17 odstotkov manj\u0161im tveganjem za nastanek kolorektalnega raka in 18 odstotkov manj\u0161im tveganjem za nastanek raka debelega \u010drevesa. [16,17,27]<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1124x749.jpg\" alt=\"Vpliv vegetarijanske prehrane na pojavnost rakavih obolenj\" class=\"wp-image-429235\" style=\"width:843px;height:562px\" title=\"Vpliv vegetarijanske prehrane na pojavnost rakavih obolenj\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"weight-loss-and-body-weight\">4.\tPomaga pri huj\u0161anju in ohranjanju optimalne telesne te\u017ee<\/h3>\n\n\n\n<p>Vegetarijanska prehrana je po vsej verjetnosti povezana z&nbsp;<strong>ni\u017ejo telesno te\u017eo in ni\u017ejim ITM (BMI)<\/strong>&nbsp;(<em>Indeks telesne mase<\/em> (<em>Body Mass Index<\/em>)<em>)<\/em>. \u0160tudija na skoraj 40.000 \u017eenskah je pokazala, da je bila raz\u0161irjenost prekomerne telesne te\u017ee in debelosti 40-odstotna med tistimi, ki so u\u017eivali me\u0161ano prehrano, in le 25-odstotna med tistimi z vegetarijansko prehrano (zlasti lakto-ovo vegetarijansko prehrano). Poleg tega se zdi, da bi vegetarijanska prehrana lahko bila u\u010dinkovita pri&nbsp;<strong>ciljanem<\/strong><strong> huj\u0161anju<\/strong>.&nbsp;[11,18]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako lahko vegetarijanstvo pomaga pri huj\u0161anju ali ohranjanju optimalne telesne te\u017ee?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rastlinska \u017eivila, ki vsebujejo vlaknine, ustvarjajo ob\u010dutek sitosti, <\/strong>kar pomaga zmanj\u0161ati velikost porcij in skupni vnos kalorij. Ta \u017eivila vklju\u010dujejo <strong>zelenjavo, sadje, polnozrnata \u017eita, stro\u010dnice<\/strong> ter ore\u0161\u010dke in semena.<\/li>\n\n\n\n<li><strong>Vlaknine pomagajo upo\u010dasniti absorpcijo sladkorja in ma\u0161\u010dob <\/strong>iz prebavnega trakta v krvni obtok. [11]<\/li>\n\n\n\n<li>Vegetarijanska prehrana obi\u010dajno vsebuje <strong>manj \u017eivalskih ma\u0161\u010dob<\/strong>, zato je v primerjavi s prehrano, ki vklju\u010duje meso, <strong>manj kalori\u010dna<\/strong>.<\/li>\n\n\n\n<li>Dobro na\u010drtovana <strong>vegetarijanska prehrana<\/strong> mora biti sestavljena iz razli\u010dnih \u017eivil, ki imajo relativno <strong>nizko energijsko vrednost<\/strong>, kar pripomore k ve\u010dji sitosti in prepre\u010duje lakoto. Ta \u017eivila imajo <strong>nizko energijsko gostoto<\/strong> in med drugim vklju\u010dujejo zelenjavo in sadje.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar \u0161e vedno velja, da je huj\u0161anje mogo\u010de dose\u010di le, \u010de je telo v <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" class=\"ek-link\"><strong>kalori\u010dnem primanjkljaju<\/strong><\/a>. \u010ce je torej vegetarijanska prehrana preve\u010d kalori\u010dna, zgolj ta na\u010din prehranjevanja ne bo pripomogel k zmanj\u0161anju telesne te\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"31256,36685,49282,54058,61396,105364\" ><\/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<h3 class=\"wp-block-heading\" id=\"environment\">5.\tJe okolju prijaznej\u0161a<\/h3>\n\n\n\n<p>Motivacija za prehod na vegetarijansko prehrano niso vedno njene zdravstvene prednostmi, temve\u010d predvsem prednosti, ki so povezane z njenim vplivom na <strong>okolje<\/strong>. Pridelava in predelava \u017eivil rastlinskega izvora je namre\u010d bolj <strong>trajnostna in okolju prijazna<\/strong> kot pridelava \u017eivil \u017eivalskega izvora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako je prehrana povezana z okoljem?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izpusti toplogrednih plinov, <\/strong>ki nastajajo v \u017eivinoreji, so najpogosteje omenjeni negativni u\u010dinek. Pove\u010devanje njihove koncentracije v ozra\u010dju pospe\u0161uje <strong>globalno segrevanje.<\/strong> V Evropski uniji do <strong>17 odstotkov vseh izpustov<\/strong> izvira iz \u017eivinoreje. Za primerjavo, to predstavlja ve\u010djo koli\u010dino izpustov na leto kot <strong>vsi avtomobili in kombiji v EU skupaj<\/strong> (podatek iz leta 2018). [29]<\/li>\n\n\n\n<li>Na svetovni ravni \u017eivinoreja povzro\u010di 72 \u2013 78 odstotkov vseh izpustov iz kmetijstva. [24]<\/li>\n\n\n\n<li>\u017divinoreja prav tako zavzema ogromno svetovnih <strong>zemlji\u0161\u010d.<\/strong> Predstavlja celo <strong>71 odstotkov vseh kmetijskih povr\u0161in.<\/strong> Tako velika poraba je povezana s <strong>kr\u010denjem gozdov<\/strong>, saj jih nadome\u0161\u010dajo polja s polj\u0161\u010dinami, ki slu\u017eijo kot <strong>krma za \u017eivino<\/strong>. [29]<\/li>\n\n\n\n<li>Kljub dejstvu, da proizvodnja hrane \u017eivalskega izvora povzro\u010da tako veliko izpustov in porabi veliko zemlji\u0161\u010d, \u017eivila \u017eivalskega izvora zagotavljajo le <strong>18 odstotkov celotnega energijskega vnosa <\/strong>za \u010dlove\u0161ko populacijo. Preostali del energije prihaja iz rastlinske hrane. [21]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rastlinska pridelava je<\/strong> v nasprotju z \u017eivalsko <strong>prijaznej\u0161a do okolja<\/strong>.&nbsp;Na primer, proizvodnja hrane rastlinskega izvora, <strong>namenjene za prehrano ljudi<\/strong> (in ne kot krma za rejne \u017eivali), predstavlja le <strong>pribli\u017eno tretjino izpustov<\/strong> v primerjavi z \u017eivalsko proizvodnjo.&nbsp;[24]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prehod na prehrano z ve\u010djim dele\u017eem \u017eivil rastlinskega izvora ima <strong>pozitivne vplive na okolje<\/strong>.&nbsp;V neki \u0161tudiji so znanstveniki ocenili, da bi se izpusti toplogrednih plinov iz kmetijstva zmanj\u0161ali <strong>za 56 odstotkov<\/strong>, \u010de bi se prehrana svetovnega prebivalstva spremenila in bi temeljila predvsem na \u017eivilih rastlinskega izvora. Poleg tega je verjetno, da bomo morali prej ali slej spremeniti in racionalizirati svoje prehranjevalne navade. Svetovno prebivalstvo \u0161e vedno nara\u0161\u010da, zato bo treba raziskati, kako nahraniti tako veliko mno\u017eico ljudi. V ta namen so bile razvite pobude, kot je&nbsp;<em>Planetary Health Diet,<\/em>&nbsp;ki predlaga tak\u0161en pristop k prehranjevanju.&nbsp;[24,32,33]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"747\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1124x747.jpg\" alt=\"Vegetarijanstvo in okolje\" class=\"wp-image-429250\" style=\"width:843px;height:560px\" title=\"Vegetarijanstvo in okolje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"animal-husbandry\">6.\tJe bolj ob\u010dutljiva na \u017eivali<\/h3>\n\n\n\n<p>Podobno kot prej omenjeni vpliv na okolje je tudi eti\u010dni in moralni vidik vegetarijanstva lahko za mnoge mo\u010dan argument za prehod na rastlinsko prehrano. \u0160tevilni vegetarijanci <strong>zavra\u010dajo sedanje na\u010dine \u017eivinoreje<\/strong> in prakse <strong>pridelave \u017eivil \u017eivalskega izvora.<\/strong>&nbsp;\u017divali o\u010ditno \u010dutijo bole\u010dino, stres in strah, zato se mnogim zdi neeti\u010dno, da so podvr\u017eene neob\u010dutljivemu ali celo krutemu ravnanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Moralni in okoljski argumenti se pogosto prepletajo in se zdijo <strong>najbolj prepri\u010dljivi motivi<\/strong> za prehod na vegetarijanski na\u010din \u017eivljenja. Izkazalo se je, da so posamezniki, ki sprejmejo vegetarijanstvo na podlagi teh prepri\u010danj, najbolj zavezani dolgoro\u010dnemu prakticiranju vegetarijanskega na\u010dina prehranjevanja.&nbsp;[9]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1124x749.jpg\" alt=\"Vegetarijanstvo in etika\" class=\"wp-image-429265\" style=\"width:843px;height:562px\" title=\"Vegetarijanstvo in etika\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksne_so_pomanjkljivosti_vegetarijanske_prehrane\"><\/span>Kak\u0161ne so pomanjkljivosti vegetarijanske prehrane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav ima vegetarijanstvo \u0161tevilne prednosti, predstavlja tudi nekatera tveganja, zlasti v zvezi z zdravjem.&nbsp;<strong>Izlo\u010ditev celotnih skupin \u017eivil<\/strong> iz prehrane lahko privede do pomanjkanja pomembnih hranil, in bolj ko je vegetarijanska prehrana stroga, ve\u010dja je nevarnost pomanjkanja le-teh. Katere so morebitne zdravstvene in druge pomanjkljivosti vegetarijanske prehrane?<\/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\" id=\"intake-of-essential-nutrients\">1.\tLahko privede do pomanjkanja bistvenih hranil<\/h3>\n\n\n\n<p>Dolo\u010denih hranil je v \u017eivilih \u017eivalskega izvora ve\u010d ali pa se iz teh virov la\u017eje absorbirajo. Zato bi se moral vsak vegetarijanec zavedati, katerih hranilnih snovi mu lahko primanjkuje v prehrani in kako jih pravilno dopolniti. Katerih hranil v vegetarijanski prehrani obi\u010dajno primanjkuje?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1.\tOmega-3 ma\u0161\u010dobne kisline (Omega-3 MK)<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/omega-3\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega-3 ma\u0161\u010dobne kisline<\/a>&nbsp;so esencialne&nbsp;<strong>polinenasi\u010dene ma\u0161\u010dobne kisline,<\/strong>&nbsp;ki imajo klju\u010dno vlogo pri pravilnem delovanju&nbsp;<strong>srca, mo\u017eganov<\/strong>&nbsp;in<strong>&nbsp;o\u010di.<\/strong>&nbsp;Nekatere vrste omega-3 ma\u0161\u010dobnih kislin lahko telo sintetizira samo, druge pa je treba dobiti s prehrano.&nbsp;[30]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kje najdemo omega-3 ma\u0161\u010dobne kisline?<\/h5>\n\n\n\n<p><strong>Alfa-linolenska kislina (ALA) <\/strong>je esencialna omega-3 ma\u0161\u010dobna kislina, ki ima klju\u010dno vlogo pri vzdr\u017eevanju optimalne ravni holesterola v krvi. Ker \u010dlove\u0161ko telo ALA <strong>ne more proizvajati<\/strong>, jo je treba dopolniti s prehrano. Dobri prehranski viri so lanena semena, laneno olje, sojino olje,&nbsp;<a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orehi<\/a> in&nbsp;<a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia semena<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>ALA se v telesu pretvori v ma\u0161\u010dobni kislini&nbsp;<strong>EPA <\/strong><strong>in<\/strong><strong> DHA<\/strong>, ki sta klju\u010dni za zdravje <strong>mo\u017eganov<\/strong> in <strong>srca<\/strong>. Vendar pa pretvorba ALA ni zadostna \u2013 le pribli\u017eno 5 odstotkov se pretvori v EPA in 0.5 odstotka v DHA. Zato je pomembno, da<strong> EPA in DHA pridobivamo tudi s prehrano<\/strong>. To je lahko izziv za \u0161tevilne vegetarijance, saj so <strong>mastne ribe<\/strong>&nbsp;(kot so losos, sku\u0161a sled itd.) \u2014 ki so najbogatej\u0161i vir teh ma\u0161\u010dobnih kislin, pogosto izlo\u010dene iz njihove prehrane.&nbsp;[4,7,30]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1124x749.jpg\" alt=\"Vegetarijanstvo in omega-3 ma\u0161\u010dobne kisline\" class=\"wp-image-429280\" style=\"width:843px;height:562px\" title=\"Vegetarijanstvo in omega-3 ma\u0161\u010dobne kisline\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h5 class=\"wp-block-heading\">Kako lahko vegetarijanec dobi dovolj omega-3 ma\u0161\u010dobnih kislin?<\/h5>\n\n\n\n<p>Za vegetarijance, ki <strong>ne u\u017eivajo mastnih rib<\/strong>, je lahko doseganje priporo\u010denega dnevnega vnosa EPA in DHA precej velik izziv. Zato se je treba osredoto\u010diti na redno vklju\u010devanje <strong>rastlinskih virov hrane<\/strong>, ki vsebujejo <strong>alfa-linolensko kislino<\/strong>, ki se v telesu pretvori v EPA in DHA. Ker pa je stopnja pretvorbe precej nizka, bo morda potrebno dodajanje&nbsp;<strong>omega-3 v obliki&nbsp;<\/strong><a href=\"https:\/\/gymbeam.si\/zdrave-mascobe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prehranskega dopolnila<\/strong><\/a>. Druga mo\u017enost je u\u017eivanje vegetarijanskih izdelkov iz&nbsp;<a href=\"https:\/\/gymbeam.com\/vegan-omega-3-gymbeam.html\">morskih alg<\/a>, ki lahko zagotovijo zadostne koli\u010dine omega-3 in poskrbijo, da ta ni prepu\u0161\u010dena naklju\u010dju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o primerni koli\u010dini zdravih ma\u0161\u010dob v prehrani, preberite \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/\"><strong>Kak\u0161no koli\u010dino zdravih ma\u0161\u010dob morate zau\u017eiti? Koli\u010dina omega-3 je pomembnej\u0161a od razmerja z omega-6.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2.\t\u017delezo<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/zelezo-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017delezo<\/a>&nbsp;je klju\u010dnega pomena za pravilno delovanje telesa, saj ima klju\u010dno vlogo pri&nbsp;<strong>proizvodnji energije, prenosu kisika, tvorbi rde\u010dih krvni\u010dk in delovanju imunskega sistema.<\/strong>&nbsp;Zato ima lahko zanemarjanje zadostnega vnosa \u017eeleza \u0161kodljive u\u010dinke na zdravje.&nbsp;[30]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kje najdemo \u017eelezo?<\/h5>\n\n\n\n<p>\u017delezo je mineral, ki se nahaja v \u0161tevilnih \u017eivilih <strong>\u017eivalskega in rastlinskega izvora<\/strong>.&nbsp;Kot je razvidno iz naslednjih preglednic, \u017eivila rastlinskega izvora dejansko vsebujejo ve\u010d \u017eeleza kot \u017eivila \u017eivalskega izvora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Rastlinski viri<\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017divilo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vsebnost \u017eeleza (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovseni kosmi\u010di<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijski ore\u0161\u010dki<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandlji<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3.7 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\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\">\u017divalski viri<\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017divilo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vsebnost \u017eeleza (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">jaj\u010dni rumenjak<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">govedina<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">svinjina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">jetra trske<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n\n\n<p>Kako je torej mogo\u010de, da vegetarijancem primanjkuje \u017eeleza? To je povezano z njegovo <strong>sposobnostjo absorpcije.<\/strong>&nbsp;\u017divila rastlinskega izvora vsebujejo tako imenovano&nbsp;<strong>nehemsko \u017eelezo<\/strong>, ki se iz prebavnega trakta absorbira v manj\u0161i meri kot&nbsp;<strong>hemsko \u017eelezo<\/strong>&nbsp;iz \u017eivil \u017eivalskega izvora. Medtem ko iz \u017eivil <strong>rastlinskega izvora <\/strong>absorbiramo&nbsp;<strong>5-12 odstotkov<\/strong>&nbsp;\u017eeleza, lahko iz \u017eivil <strong>\u017eivalskega izvora <\/strong>pridobimo&nbsp;<strong>15-35 odstotkov<\/strong>&nbsp;njegove vsebnosti. S&nbsp;<strong>50 grami le\u010de<\/strong>&nbsp;(obi\u010dajna porcija v surovi obliki), dobimo pribli\u017eno 0.4 \u2013 0.8 mg \u017eeleza, kar je koli\u010dina, ki jo dobimo \u017ee z zau\u017eitjem <strong>enega rumenjaka.<\/strong>&nbsp;Kot lahko vidite, je \u017eelezo preprosto la\u017eje pridobiti iz \u017eivil \u017eivalskega izvora.&nbsp;[2,13]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kako naj vegetarijanec dobi dovolj \u017eeleza?<\/h5>\n\n\n\n<p>Ustrezen vnos \u017eeleza za vegetarijance ni nemogo\u010da naloga. Morajo pa se zavedati <strong>slab\u0161e absorpcije<\/strong> \u017eeleza <strong>iz hrane rastlinskega izvora<\/strong> in jo uravnote\u017eiti z ve\u010djim vnosom \u017eivil, bogatih z njim.&nbsp;Na primer le\u010da, ki vsebuje veliko koli\u010dino nehemskega \u017eeleza, bo postala bolj\u0161i vir, \u010de jo bomo v prehrano vklju\u010devali pogosteje in v ve\u010djih porcijah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading is-style-default\"><strong>Kako izbolj\u0161ati absorpcijo nehemske oblike \u017eeleza iz rastlinske hrane?<\/strong><\/h6>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Absorpcijo \u017eeleza podpira kombinacija z <\/strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitaminom C<\/strong><\/a><strong>.<\/strong> Zato je priporo\u010dljivo u\u017eivati \u017eivila, bogata z nehemsko obliko \u017eeleza, skupaj z viri vitamina C, kot so <strong>paprika<\/strong>, <strong>listnata zelenjava<\/strong> (brokoli, cveta\u010da itd.), <strong>agrumi<\/strong> ali <strong>jagodi\u010devje<\/strong>. [5,26]<\/li>\n\n\n\n<li>Kombinacija \u017eeleza z <strong>\u017eivalskimi beljakovinami<\/strong> lahko prav tako izbolj\u0161a njegovo absorpcijo. Zato lahko vegetarijanci pove\u010dajo absorpcijo \u017eeleza iz rastlinskih virov z dodajanjem \u017eivil, kot so <strong>jajca<\/strong> ali <strong>mle\u010dni izdelki. <\/strong> [5]<\/li>\n\n\n\n<li>Po drugi strani pa obstajajo dejavniki, ki lahko <strong>zmanj\u0161ajo<\/strong> absorpcijo nehemskega \u017eeleza. Med njimi so <strong>fitati<\/strong> v polnozrnatih izdelkih, <strong>kalcij<\/strong> in <strong>polifenoli<\/strong> <strong>v napitkih, kot sta kava in \u010daj<\/strong>. [5]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ker lahko razli\u010dne snovi v hrani spremenijo absorpcijo \u017eeleza in s tem vplivajo na njegov vnos, je pomembno, da vegetarijanci skrbno spremljajo njegovo raven v telesu. \u010ce se izka\u017ee, da je nezadostna in jo je te\u017eko dose\u010di s spremembo prehrane, je priporo\u010dljivo razmisliti o u\u017eivanju&nbsp;<a href=\"https:\/\/gymbeam.si\/zelezo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranskih dopolnil<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1124x744.jpg\" alt=\"Vegetarijanstvo in \u017eelezo\" class=\"wp-image-429306\" style=\"width:843px;height:558px\" title=\"Vegetarijanstvo in \u017eelezo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-2048x1356.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">3.\tCink<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/cink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cink<\/a>&nbsp;sodeluje pri \u0161tevilnih procesih v telesu. Vklju\u010den je, na primer, v <strong>sintezo&nbsp;DNK <\/strong>in je del&nbsp;<strong>presnove ogljikovih hidratov, ma\u0161\u010dob in beljakovin.<\/strong>&nbsp;Hkrati je potreben za zdravje <strong>kosti, las in ko\u017ee<\/strong> ter prispeva k delovanju <strong>imunskega sistema, vida<\/strong> in drugih telesnih funkcij.&nbsp;[30]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kje najdemo cink?<\/h5>\n\n\n\n<p>\u017divila \u017eivalskega izvora, kot so <strong>meso, jajca<\/strong> in <strong>ribe<\/strong>, so bogata s cinkom. Tudi \u017eivila rastlinskega izvora so dober vir tega minerala. Najdemo ga v&nbsp;<a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>stro\u010dnicah<\/strong><\/a><strong>,&nbsp;<\/strong><a href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017eitih<\/strong><\/a><strong>,<\/strong>&nbsp;<strong>ore\u0161\u010dkih in semenih.&nbsp;<\/strong>&nbsp;[6,16]<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Rastlinski viri<\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017divilo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vsebnost cinka (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mandlji<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.12 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ajda<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.4 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">naravni ri\u017e<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.1 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\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\">\u017divalski viri<\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017divilo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vsebnost cinka (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">govedina (surova)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">jajca<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n\n\n<p>Zagotavljanje zadostne koli\u010dine cinka za vegetarijance predstavlja podoben izziv kot pri \u017eelezu, saj je cink iz rastlinskih \u017eivil <strong>manj biorazpolo\u017eljiv<\/strong> kot iz \u017eivalskih virov. Vzrok so&nbsp;<strong>fitati<\/strong>&nbsp;v rastlinskih \u017eivilih, ki zavirajo absorpcijo cinka. Z <strong>namakanjem ali kaljenjem<\/strong> rastlinskih \u017eivil pa lahko zmanj\u0161amo njihove negativne u\u010dinke.&nbsp;[6]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kako naj vegetarijanec zagotovi zadosten vnos cinka?<\/h5>\n\n\n\n<p>Vegetarijanci lahko pridobijo cink iz virov, kot so <strong>jajca, stro\u010dnice, \u017eita, ore\u0161\u010dki in semena<\/strong>. Absorpcijo cinka lahko izbolj\u0161amo s <strong>kaljenjem<\/strong> \u017eit, stro\u010dnic ali semen, kar ne le pove\u010da vnos cinka, temve\u010d tudi popestri prehrano. \u010ce ti viri ne morejo zadostiti telesnim potrebam po cinku, je priporo\u010dljivo pose\u010di po&nbsp;<a href=\"https:\/\/gymbeam.si\/cink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranskih dopolnilih<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o cinku, preberite \u010dlanek:&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/cink-za-kaj-je-dober-kaj-povzroca-njegovo-pomanjkanje-in-kateri-so-njegovi-najboljsi-viri\/\" class=\"ek-link\"><strong>Cink: za kaj je dober, kaj povzro\u010da njegovo pomanjkanje in kateri so njegovi najbolj\u0161i viri?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1124x749.jpg\" alt=\"Vegetarijanstvo in cink\" class=\"wp-image-429322\" style=\"width:843px;height:562px\" title=\"Vegetarijanstvo in cink\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">4. Vitamin D<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin D<\/a>&nbsp;je v ma\u0161\u010dobi topen vitamin, ki je nujno potreben za na\u0161e&nbsp;<strong>kosti, zobe in mi\u0161ice. <\/strong>Pomemben je tudi za delovanje<strong> imunskega sistema <\/strong>ter za<strong> rast in delitev celic. <\/strong>[30]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kje najdemo vitamin D?<\/h5>\n\n\n\n<p>Telo proizvaja ta vitamin pod vplivom <strong>son\u010dne svetlobe.<\/strong>&nbsp;Zaradi sezonskih sprememb in le nekaj son\u010dnih mesecev pa se ne moremo popolnoma zanesti na ta vir, zato si ga moramo&nbsp;<strong>zagotoviti s prehrano.<\/strong>&nbsp;Najbogatej\u0161i vir vitamina D so <strong>mastne ribe, drobovina in jaj\u010dni rumenjak<\/strong>. Od \u017eivil rastlinskega izvora ga najdemo v <strong>gobah<\/strong>, kjer nastaja z UVB sevanjem.&nbsp;[3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kako lahko vegetarijanci dobijo dovolj vitamina D?<\/h5>\n\n\n\n<p>Seznam \u017eivil, bogatih z vitaminom D, je razmeroma kratek, poleg tega pa so najbolj\u0161i viri \u017eivalskega izvora. Vegetarijanci ga lahko dobijo iz <strong>jajc<\/strong> ali nekaterih vrst <strong>rib<\/strong>. Vendar pa je tudi za tistega, ki redno u\u017eiva vsa \u017eivila \u017eivalskega izvora, <strong>precej te\u017eko dose\u010di priporo\u010deni dnevni vnos<\/strong> tega vitamina. Za vegetarijance je to \u0161e te\u017eje. Zato se je priporo\u010dljivo osredoto\u010diti na dopolnjevanje vitamina D v obliki vegetarijancem prijaznih <a href=\"https:\/\/gymbeam.com\/bio-vitamin-d3-vanavita.html\">prehranskih dopolnil<\/a>. Vendar ne bo ni\u010d narobe, \u010de boste najprej preverili raven vitamina D, kar vam bo pokazalo, ali ga res potrebujete dopolnjevati. [16]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o vitaminu D si lahko preberete v \u010dlanku:&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/vitamin-d-in-vse-kar-morate-vedeti-o-njem\/\" class=\"ek-link\"><strong>Vitamin D: zakaj je tako pomemben, kaj povzro\u010da njegovo pomanjkanje in kako ga dopolnjevati?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1124x749.jpg\" alt=\"Vegetarijanstvo in vitamin D\" class=\"wp-image-429337\" style=\"width:843px;height:562px\" title=\"Vegetarijanstvo in vitamin D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">5. Vitamin B12<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin B12<\/a>&nbsp;(kobalamin) je klju\u010dnega pomena za pravilno delovanje&nbsp;<strong>\u017eiv\u010dnega sistema,<\/strong>&nbsp;proizvodnjo&nbsp;<strong>rde\u010dih krvni\u010dk, DNK<\/strong>&nbsp;in&nbsp;<strong>imunski sistem.<\/strong>&nbsp;To hranilo je predvsem prisotno v <strong>\u017eivalski hrani<\/strong>.&nbsp;Obi\u010dajna rastlinska \u017eivila, kot so \u017eita, stro\u010dnice ali zelenjava, ga ne vsebujejo. Posledi\u010dno so <strong>vegani<\/strong>, ki v svoji prehrani ne u\u017eivajo nobenih \u017eivalskih proizvodov, izpostavljeni tveganju njegovega pomanjkanja, zaradi \u010desar je dopolnjevanje vitamina B12 zanje klju\u010dnega pomena.&nbsp;[23,30]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kje najdemo vitamin B12?<\/h5>\n\n\n\n<p>Glavni viri tega vitamina so <strong>izdelki \u017eivalskega izvora<\/strong>, kot so meso, ribe, mesni organi, jajca in mle\u010dni izdelki. Dolo\u010dene koli\u010dine pa lahko najdemo tudi v <strong>fermentirani<\/strong> hrani, saj vitamin B12 proizvajajo <strong>bakterije.<\/strong>&nbsp;Najdemo ga tudi v <strong>morskih algah<\/strong> ali <strong>gobah<\/strong>, ki rastejo v zemlji z visoko vsebnostjo tega vitamina. Kakorkoli \u017ee, sposobnost absorpcije in razpolo\u017eljivost vitamina B12 iz \u017eivil rastlinskega izvora \u0161e vedno nista jasni, zato se nanje kot na kakovosten vir le-tega ne moremo zanesti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kako lahko vegetarijanci dobijo dovolj vitamina B12?<\/h5>\n\n\n\n<p>Lakto-ovo vegetarijanci se morajo zana\u0161ati na vnos tega vitamina iz <strong>mle\u010dnih izdelkov<\/strong> in <strong>jajc.<\/strong>&nbsp;Tudi pri njih lahko pride do pomanjkanja, zato je zanje koristno, \u010de ga u\u017eivajo v obliki <a href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranskega dopolnila<\/a>.&nbsp;[20]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1124x749.jpg\" alt=\"Vegetarijanstvo in vitamin B12\" class=\"wp-image-429352\" style=\"width:843px;height:562px\" title=\"Vegetarijanstvo in vitamin B12\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"social-life\">2.\tLahko ote\u017ei dru\u017eabno \u017eivljenje<\/h3>\n\n\n\n<p>Morda ste opazili, da se ljudje, ki ne u\u017eivajo mesa ali drugih \u017eivalskih proizvodov, pogosto soo\u010dajo z za\u010dudenjem ali neprijetnimi komentarji okolice. Svojci, prijatelji ali sodelavci morda ne bodo razumeli, zakaj se je nekdo v njihovem krogu odlo\u010dil postati vegetarijanec. Druga mo\u017enost je, da ta na\u010din \u017eivljenja razumejo, vendar se z njim ne strinjajo. To lahko povzro\u010di konflikte ne le pri ve\u010derji, temve\u010d tudi pri drugih dru\u017eabnih dogodkih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vegetarijanci se lahko soo\u010dajo tudi z izzivom pri izbiri jedi v restavracijah ali na dru\u017eabnih dogodkih. Navada, da redno u\u017eivamo meso in ga \u0161tejemo za osnovo kakovostnega obroka, je globoko zakoreninjena v na\u0161i dru\u017ebi, kar je razvidno iz \u0161tevilnih jedilnikov restavracij.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kljub temu je bil s\u010dasoma dose\u017een dolo\u010den napredek in danes je la\u017eje kot kdajkoli prej najti restavracijo v bli\u017eini, ki ponuja okusne vegetarijanske jedi. Tudi ozave\u0161\u010denost o rastlinski prehrani in njenih morebitnih prednostih je bolj raz\u0161irjena, kar je dober korak k sprejemanju tistih, ki se odlo\u010dijo za vegetarijanstvo.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1124x749.jpg\" alt=\"Pomanjkljivosti vegetarijanstva\" class=\"wp-image-429367\" style=\"width:843px;height:562px\" title=\"Pomanjkljivosti vegetarijanstva\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"intake-of-processed-foods\">3.\tLahko privede do ve\u010djega vnosa predelane hrane<\/h3>\n\n\n\n<p>\u010ce vegetarijanska prehrana <strong>ni pravilno na\u010drtovana<\/strong>, lahko zlahka privede do nakupa neprimernih \u017eivil. Kot smo \u017ee omenili, <strong>niso vsa \u017eivila, primerna za vegetarijance, primerna za vsakodnevno u\u017eivanje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oznaka &#8220;vegetarijanski&#8221; je lahko zavajajo\u010da, saj lahko vklju\u010duje razli\u010dne sladkarije, pecivo, ocvrto hrano, hitro hrano in sladkane napitke, ki so <strong>mo\u010dno industrijsko predelani in vsebujejo veliko sladkorja in ma\u0161\u010dob, hkrati pa jim primanjkuje pomembnih mikrohranil in vlaknin.<\/strong>&nbsp;Redno u\u017eivanje teh \u017eivil lahko ustvari napa\u010den vtis, da so sprejemljiva v vegetarijanski prehrani. Ne glede na to, ali ste vegetarijanec ali ne, je treba ta \u017eivila v prehrani <strong>omejiti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav se zavedamo, da teh \u017eivil ne smemo u\u017eivati v prevelikih koli\u010dinah, so med visoko predelanimi \u017eivili tudi razli\u010dni izdelki, <strong>izdelani posebej za vegetarijance<\/strong>, kot so rastlinski &#8220;polpeti&#8221;, &#8220;klobase&#8221; in drugi nadomestki mesa. \u010ceprav so namenjeni vegetarijancem, zaradi visoke vsebnosti <strong>soli<\/strong>, <strong>konzervansov<\/strong> in <strong>aditivov <\/strong>niso primerni za vsakodnevno u\u017eivanje. Zato jih je najbolje omejiti in jih vklju\u010diti le ob\u010dasno v jedilnik za popestritev vegetarijanske prehrane.&nbsp;[8]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri zdravi vegetarijanski prehrani se je treba osredoto\u010diti na <strong>osnovna \u017eivila<\/strong>, kot so \u017eita, stro\u010dnice, zelenjava in sadje ter deloma vklju\u010diti \u017eivila \u017eivalskega izvora, ki ustrezajo dolo\u010deni obliki vegetarijanstva. Tako lahko z vegetarijansko prehrano zagotovite vsa bistvena hranila, potrebna za dobro zdravje, in prepre\u010dite njihovo pomanjkanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o \u017eivilih, primernih za vegetarijance, lahko preberete v \u010dlanku:&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/rastlinske-mesne-alternative-katere-so-najboljse-koliko-beljakovin-vsebujejo-in-ali-lahko-v-celoti-nadomestijo-meso\/\"><strong>Rastlinske mesne &nbsp;alternative: katere so najbolj\u0161e, koliko beljakovin vsebujejo in ali lahko v celoti nadomestijo meso?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1124x749.jpg\" alt=\"Ali je vegetarijanstvo nezdravo?\" class=\"wp-image-429382\" style=\"width:843px;height:562px\" title=\"Ali je vegetarijanstvo nezdravo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"necessity-of-taking-supplements\">4.\tV\u010dasih brez prehranskih dopolnil ne gre<\/h3>\n\n\n\n<p>Kot smo \u017ee omenili, lahko vegetarijanska prehrana povzro\u010di <strong>pomanjkanje nekaterih hranil. <\/strong>\u010cim ve\u010d \u017eivil vegetarijanec izlo\u010di, <strong>tem ve\u010dje je tveganje<\/strong>, da mu bodo manjkala bistvena hranila. Zato bi se moral vsak izmed njih zavedati, katere hranilne snovi mu lahko manjkajo zaradi izklju\u010ditve dolo\u010denih \u017eivil. Kljub prizadevanjem za raznoliko in uravnote\u017eeno prehrano bo <strong>morda \u0161e vedno potrebno u\u017eivanje prehranskih dopolnil.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomanjkanja mikrohranil ne smemo jemati zlahka, saj lahko povzro\u010di razli\u010dne <strong>zdravstvene zaplete.&nbsp;<\/strong>Vegetarijanci se morajo zato zavedati, da je za ohranjanje dobrega zdravja priporo\u010dljivo<strong> redno opravljati krvne preiskave in po potrebi dopolnjevati hranila ne le s prehrano, temve\u010d tudi s prehranskimi dopolnili.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1124x749.jpg\" alt=\"Katerih hranil v vegetarijanski prehrani primanjkuje?\" class=\"wp-image-429397\" style=\"width:843px;height:562px\" title=\"Katerih hranil v vegetarijanski prehrani primanjkuje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Po_cem_se_razlikujejo_posamezne_oblike_vegetarijanstva\"><\/span>Po \u010dem se razlikujejo posamezne oblike vegetarijanstva?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsaka oblika vegetarijanstva je povezana s tveganjem pomanjkanja hranilnih snovi samo zato, ker so <strong>nekatere skupine \u017eivil omejene v prehrani za dalj\u0161e \u010dasovno obdobje<\/strong>.&nbsp;Tudi lakto-ovo vegetarijanstvo, ki smo ga obravnavali doslej, ni brez tveganj, \u010deprav je ena od manj strogih oblik tega prehranskega pristopa. Z <strong>nara\u0161\u010danjem \u0161tevila izklju\u010denih \u017eivil pa se pove\u010dujejo tudi tveganja za prehranske pomanjkljivosti<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vegani <\/strong>imajo najve\u010dje tveganje za pomanjkanje hranil. Ker ne u\u017eivajo \u017eivalskih proizvodov, je prakti\u010dno nemogo\u010de, da bi s hrano dobili dovolj <strong>vitamina B12<\/strong> brez dopolnil. Ve\u010dja te\u017eava se lahko pojavi tudi pri vnosu prej omenjenih <strong>vitamina D, \u017eeleza, cinka in ma\u0161\u010dobnih kislin omega-3.<\/strong> Poleg tega obstaja tudi tveganje za pomanjkanje <strong>kalcija, joda <\/strong>in<strong> beljakovin<\/strong>. \u010ce \u017eelite izvedeti ve\u010d o veganstvu in njegovih pasteh, preberite naslednji \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/\"><strong>Katerih hranilnih snovi veganom najpogosteje primanjkuje in kako jih dopolniti?<\/strong><\/a><\/li>\n\n\n\n<li><strong>Ovo-vegetarijanci,<\/strong> ki v svojo prehrano vklju\u010dujejo <strong>jajca, <\/strong>izklju\u010dujejo pa druge \u017eivalske izdelke, lahko poleg prej omenjenih hranil pogre\u0161ajo tudi <strong>kalcij<\/strong>. To je zato, ker najbolj\u0161i vir kalcija, tj. <strong>mle\u010dni izdelki<\/strong>, ni vklju\u010den v njihovo prehrano.<\/li>\n\n\n\n<li>Nasprotno pa <strong>lakto vegetarijanci<\/strong>, ki ne u\u017eivajo <strong>jajc<\/strong>, te\u017eje pridobivajo <strong>vitamin D<\/strong> s hrano.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1124x750.jpg\" alt=\"Nevarnosti vegetarijanstva\" class=\"wp-image-429412\" style=\"width:843px;height:563px\" title=\"Nevarnosti vegetarijanstva\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_je_vegetarijanska_prehrana_bolj_zdrava_od_obicajne_vsejedce\"><\/span>Ali je vegetarijanska prehrana bolj zdrava od obi\u010dajne vsejedce?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na splo\u0161no lahko re\u010demo, da <strong>je<\/strong> vegetarijanstvo <strong>lahko<\/strong> bolj zdravo kot obi\u010dajna prehrana, ki vklju\u010duje meso. Vendar lahko uravnote\u017eena prehrana, ki vklju\u010duje vse skupine \u017eivil, prav tako ugodno vpliva na zdravje. V obeh primerih je mogo\u010de oblikovati ustrezen jedilnik, ki prina\u0161a \u0161tevilne koristi za zdravje. Po drugi strani pa je prav tako lahko ustvariti tak\u0161en, ki je poln nezdrave, predelane hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce govorimo o pravilno sestavljeni vegetarijanski in obi\u010dajni vsejedi prehrani, nobena od njiju ni bolj\u0161a od druge. Obe lahko koristita zdravju. Navsezadnje se morate sami odlo\u010diti, katera vam bolj ustreza in kateri boste sledili.<\/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=\"Katere_so_glavne_ugotovitve\"><\/span>Katere so glavne ugotovitve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vegetarijanstvo postaja vse bolj priljubljeno in to upravi\u010deno. Dokazano je, da ima pomembne <strong>koristi za zdravje<\/strong>, saj je dobra preventiva za <strong>bolezni srca in o\u017eilja<\/strong> ter <strong>rakava obolenja<\/strong>, pomaga pa tudi ohranjati <strong>zdravo telesno te\u017eo<\/strong>.&nbsp;Poleg tega je bolj&nbsp;<strong>okolju prijazno.<\/strong>&nbsp;Kot vsak alternativni na\u010din prehranjevanja, ki izklju\u010duje dolo\u010dene skupine \u017eivil, tudi vegetarijanstvo predstavlja tveganje zaradi <strong>morebitnega pomanjkanja nekaterih hranil.<\/strong>&nbsp;Vegetarijanci morajo zato poskrbeti, da bo njihova prehrana <strong>raznolika in hranilno uravnote\u017eena<\/strong> ter jo po potrebi dopolnjevati z visokokakovostnimi hranili ali prehranskimi dopolnili, da <strong>prepre\u010dijo prehranski primanjkljaj<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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>Katere so prednosti in tveganja vegetarijanstva? Rastlinska prehrana je vedno bolj priljubljena in veliko ljudi si zastavlja isto vpra\u0161anje. V dana\u0161njem \u010dlanku boste izvedeli, kako vegetarijanstvo vpliva na va\u0161e srce in telesno te\u017eo ter katerih hranilnih snovi vam utegne primanjkovati, \u010de se odlo\u010dite zanj.<\/p>\n","protected":false},"author":156,"featured_media":429173,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7359,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-431007","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-prehrana-sl","9":"tag-zdrav-zivljenjski-slog","10":"tag-zdravje","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vegetarijanstvo: prednosti in pomanjkljivosti brezmesne prehrane - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je vegetarijanstvo zdravo? 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