{"id":434429,"date":"2023-05-04T08:39:05","date_gmt":"2023-05-04T06:39:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=434429"},"modified":"2025-11-10T16:51:51","modified_gmt":"2025-11-10T15:51:51","slug":"12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/","title":{"rendered":"12 zdravih namirnica s visokim udjelom ugljikohidrata koje mo\u017eete dodati u svoju prehranu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#Sto_su_ugljikohidrati_i_jesu_li_potrebni_u_prehrani\" title=\"\u0160to su ugljikohidrati i jesu li potrebni u prehrani?\">\u0160to su ugljikohidrati i jesu li potrebni u 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.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#12_najboljih_izvora_ugljikohidrata\" title=\"12 najboljih izvora ugljikohidrata\">12 najboljih izvora ugljikohidrata<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#1_Zob\" title=\"1. Zob\">1. Zob<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#2_Kvinoja\" title=\"2. Kvinoja\">2. Kvinoja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#3_Heljda\" title=\"3. Heljda\">3. Heljda<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#4_Proso\" title=\"4. Proso\">4. Proso<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#5_Krumpiri\" title=\"5. Krumpiri\">5. Krumpiri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#6_Slatki_krumpiri\" title=\"6. Slatki krumpiri\">6. Slatki krumpiri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#7_Riza\" title=\"7. Ri\u017ea\">7. Ri\u017ea<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#8_Integralni_kruh\" title=\"8. Integralni kruh\">8. Integralni 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.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#9_Tjestenina_kus-kus_bulgur\" title=\"9. Tjestenina, kus-kus, bulgur\">9. Tjestenina, kus-kus, 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.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#10_Mahunarke\" title=\"10. Mahunarke\">10. Mahunarke<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#11_Muesli\" title=\"11. Muesli\">11. Muesli<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#12_Voce\" title=\"12. Vo\u0107e\">12. Vo\u0107e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hr\/blog\/12-zdravih-namirnica-s-visokim-udjelom-ugljikohidrata-koje-mozete-dodati-u-svoju-prehranu\/#Sto_bi_trebalo_zapamtiti\" title=\"\u0160to bi trebalo zapamtiti?\">\u0160to bi trebalo zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ugljikohidrati imaju lo\u0161u reputaciju. U svijetu prehrane nijedan nutrijent nije demoniziran vi\u0161e od ugljikohidrata. I to bez nekog dobrog razloga. Ne samo da hrana s visokim udjelom ugljikohidrata ima dobar okus, ve\u0107 je i va\u017ean <strong>izvor energije, vlakana&nbsp;i&nbsp;drugih hranjivih tvari.<\/strong> Me\u0111utim, svaka je hrana druga\u010dija i stoga je va\u017eno znati kako odabrati pravu hranu. Dana\u0161nji \u010dlanak \u0107e vam re\u0107i koje su namirnice najbolji izvori ugljikohidrata i kako ih jednostavno mo\u017eete uklju\u010diti u svoju prehranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_su_ugljikohidrati_i_jesu_li_potrebni_u_prehrani\"><\/span>\u0160to su ugljikohidrati i jesu li potrebni u prehrani?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ugljikohidrati<\/strong> su jedan od tri makronutrijenta u na\u0161oj prehrani (preostala dva su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">masti<\/a> i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">proteini<\/a>). Iako mnogi izvori neto\u010dno tvrde da uzrokuju dijabetes ili pretilost, istina je da su nam potrebni za \u017eivot. Neke stanice koriste ugljikohidrate <strong>kao jedini izvor energije<\/strong>. Stoga, \u010dak i ako ih tijelo ne dobije u obliku hrane, ono \u0107e ih samo stvoriti iz drugih izvora, uklju\u010duju\u0107i i proteine. Mo\u017ee \u010dak koristiti proteine ugra\u0111ene u mi\u0161i\u0107e kao izvor, \u0161to nije ba\u0161 zdravo niti u\u010dinkovito. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ugljikohidrati bi stoga trebali \u010diniti otprilike <strong>45 &#8211; 60 %<\/strong> na\u0161eg ukupnog dnevnog energetskog unosa. Uz energetski unos od 2000 kcal, to predstavlja&nbsp;<strong>225 &#8211; 300 g<\/strong> ugljikohidrata. Ovu koli\u010dinu preporu\u010duje Europska agencija za sigurnost hrane (EFSA), no konkretna koli\u010dina uvijek ovisi o va\u0161im \u017eeljama i ciljevima. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima koji je dnevni unos ugljikohidrata odgovaraju\u0107i ba\u0161 za vas, mo\u017eete ga izra\u010dunati pomo\u0107u na\u0161eg <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">online kalkulatora<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-1124x749.jpg\" alt=\"\u0160to su ugljikohidrati?\" class=\"wp-image-425139\" style=\"width:843px;height:562px\" title=\"\u0160to su ugljikohidrati?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako se dijele ugljikohidrati?<\/h3>\n\n\n\n<p>Vjerojatno ste \u010duli za njihovu podjelu na<strong> slo\u017eene ugljikohidrate (polisaharide) i jednostavne ugljikohidrate.<\/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>Jednostavni ugljikohidrati<\/strong> (koji uklju\u010duju<strong> monosaharide i disaharide<\/strong>) obi\u010dno su slatkog okusa. S njima biste trebali biti oprezniji i ograni\u010diti ih na maksimalnu koli\u010dinu od<strong>&nbsp;10 % ukupnog dnevnog energetskog unosa<\/strong>&nbsp;(50 g pri referentnom unosu od 2000 kcal).<\/li>\n\n\n\n<li><strong>Polisaharidi<\/strong> bi trebali \u010diniti ve\u0107inu dnevnog unosa ugljikohidrata. Oni vas mogu zasititi na dulje vrijeme te vam, zahvaljuju\u0107i sporijoj probavi i upijanju u krv, polako i postupno osiguravaju opskrbu energijom.<\/li>\n\n\n\n<li><strong>Polisaharidi tako\u0111er uklju\u010duju vlakna.<\/strong> Iako kroz probavni trakt prolaze uglavnom nepromijenjeni, ipak imaju velike u\u010dinke na na\u0161e zdravlje. Potrebni su, primjerice, za <strong>funkcionalnu probavu<\/strong> i <strong>zdravlje crijevne mikrobiote<\/strong>. Tako\u0111er imaju va\u017enu ulogu u izazivanju <strong>osje\u0107aja sitosti.<\/strong> Detaljne informacije o vlaknima i njihovom utjecaju na zdravlje ili mr\u0161avljenje mo\u017eete prona\u0107i u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Dijetalna vlakna: za\u0161to su va\u017ena i koji su njihovi izvori?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e i o samoj funkciji ugljikohidrata, njihovim vrstama, metabolizmu ili preporu\u010denom unosu, pro\u010ditajte \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Ugljikohidrati: podjela, izvori, probava, funkcije u tijelu i optimalan unos.<\/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=\"744\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1124x744.jpg\" alt=\"Koji su najbolji izvori ugljikohidrata?\" class=\"wp-image-425154\" style=\"width:843px;height:558px\" title=\"Koji su najbolji izvori ugljikohidrata?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_najboljih_izvora_ugljikohidrata\"><\/span>12 najboljih izvora ugljikohidrata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Skupina namirnica bogatiuh ugljikohidratima vrlo je velika i uklju\u010duje kvalitetnije i nekvalitetnije izvore. Va\u0161 bi cilj trebao biti odabir zdravih ugljikohidrata i konzumiranje hrane koja je bogata <strong>slo\u017eenim ugljikohidratima<\/strong> i sadr\u017ei <strong>vlakna.<\/strong> S druge strane, trebali biste ograni\u010diti koli\u010dinu <strong>jednostavnih<\/strong> i <strong>rafiniranih ugljikohidrata<\/strong> koji su obi\u010dno <strong>industrijski visoko prera\u0111eni<\/strong> i nemaju <strong>vlakana, vitamine<\/strong> i druge&nbsp;<strong>bioaktivne spojeve<\/strong> (to uklju\u010duje, naprimjer, bijeli kruh, lisnato tijesto poput kroasana itd.) .<\/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=\"1_Zob\"><\/span>1. Zob<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zob je me\u0111u <strong>najhranjivijim \u017eitaricama.<\/strong> <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Zobena ka\u0161a <\/a>je stoga izvrsna hrana koja vas zasiti, ne samo zbog visokog udjela slo\u017eenih ugljikohidrata (cca. 60 g \/ 100 g), ve\u0107 i zbog velike koli\u010dine <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vlakana<\/a>. \u010cak i <strong>osobe na bezglutenskoj dijeti<\/strong> mogu uklju\u010diti zob u svoju prehranu. Zob sadr\u017ei <strong>druga\u010diju vrstu glutena<\/strong> od ostalih \u017eitarica, \u0161to ve\u0107ini ljudi s intolerancijom na gluten ne smeta. Me\u0111utim, u slu\u010daju&nbsp;<strong>striktne bezglutenske dijete<\/strong> kod celijakije ili alergije na gluten, preporu\u010dljivo je kupovati proizvode izri\u010dito ozna\u010dene kao&nbsp;<strong>&#8220;<\/strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bezglutenska zob<\/strong><\/a><strong>&#8220;.<\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">&nbsp;[22]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-749x1124.png\" alt=\"Zob i ugljikohidrati\" class=\"wp-image-425169\" title=\"Zob i ugljikohidrati\" 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><strong>U 100 g zobi nalazi se oko 11 g vlakana<\/strong>, \u0161to je otprilike <strong>tre\u0107ina dnevnog preporu\u010denog unosa<\/strong> za odraslu osobu. Zobena ka\u0161a od 50 g zobi opskrbit \u0107e vas s otprilike 5,5 g vlakana, \u0161to je otprilike<strong> petina preporu\u010denog dnevnog unosa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vrlo je zanimljiva i jedna od vrsta vlakana koja se nalaze u zobi. Zove se <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-glucans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">beta-glukan<\/a>, koji mo\u017ee pomo\u0107i, naprimjer, u sni\u017eavanju&nbsp;<strong>razine kolesterola ili \u0161e\u0107era u krvi.<\/strong> Osim toga, to je&nbsp;<strong>topivo vlakno<\/strong> koje djeluje kao <strong>probiotik<\/strong>. To zna\u010di da funkcionira kao hrana za<strong> korisne crijevne bakterije<\/strong> i mo\u017ee pomo\u0107i u pobolj\u0161anju va\u0161eg mikrobioma. <span class=\"tadv-color\" style=\"color: #ff6600\">[11,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje druge hranjive tvari ima u zobi?<\/h3>\n\n\n\n<p>Da stvar bude jo\u0161 bolja, zob se mo\u017ee pohvaliti i velikom koli\u010dinom <strong>proteina.<\/strong> Mo\u017ee imati do&nbsp;1<strong>4 g proteina\/100 g.<\/strong> Kod ostalih \u017eitarica ta je brojka samo oko 10 g\/100 g. Ne zaostaju ni po udjelu <strong>mast<\/strong>i jer su bogate <strong>nezasi\u0107enim masnim kiselinama<\/strong> (sadr\u017ee ih prosje\u010dno 2,2 g\/100 g). To uklju\u010duje <strong>oleinsku kiselinu<\/strong> ili <strong>linolnu kiselinu<\/strong> (omega-6). Ove masne kiseline blagotvorno djeluju na srce i krvne \u017eile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim proteina, zdravih masti i vlakana, zob sadr\u017ei i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">folnu kiselinu<\/a> (vitamin B9), koja je neophodna za pravilan razvoj organizma. Tako\u0111er je bogata<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b-complex-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"> B vitaminima<\/a> i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-e-tokoferol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vitamin E (opens in a new tab)\">vitaminom E<\/a>, koji u tijelu djeluju kao <strong>antioksidansi.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko otprilike energije i hranjivih tvari sadr\u017ei zob?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">357 kcal \/ 1499 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/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\">Bjelan\u010devine<\/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\">Masti<\/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\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><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 uklju\u010diti zob u prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pripremite ukusnu zobenu ka\u0161u za doru\u010dak ili neki drugi obrok. Probajte, primjerice s <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zobena-kasa-s-kakaom-i-kavom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kakaom i kavom<\/a>.<\/li>\n\n\n\n<li>Ako vam je dosadilo stalno jesti kuhanu ka\u0161u, za promjenu je mo\u017eete poku\u0161ati i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zapecena-zobena-kasa-s-proteinima-okusa-vanilije\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ispe\u0107i<\/a>.<\/li>\n\n\n\n<li>Mo\u017eete probati i neku slanu zobenu ka\u0161u, naprimjer <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slana-zobena-kasa-s-posiranim-jajem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s po\u0161iranim&nbsp; jajetom.<\/a><\/li>\n\n\n\n<li>Zob mo\u017ee poslu\u017eiti i kao dio kola\u010da. Probajte, naprimjer, ove <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/bozicni-fitness-recept-ljesnjak-kosarice-sa-cokoladom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ko\u0161arice s \u010dokoladom+.<\/a><\/li>\n\n\n\n<li>Zob je tako\u0111er pogodna za zgu\u0161njavanje juha ili umaka. Mo\u017eete ih dodati i u tijesto kada pe\u010dete ne\u0161to slatko ili slano.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam kojim slu\u010dajem sve ove informacije o zobi nisu bile dovoljne, pro\u010ditajte na\u0161 \u010dlanak posve\u0107en samo njoj: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zob-koje-hranjive-tvari-sadrzi-i-zasto-je-ukljuciti-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Zob: koje hranjive tvari sadr\u017ei i za\u0161to ju uklju\u010diti u prehranu.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"Zob u prehrani\" class=\"wp-image-425187\" style=\"width:843px;height:562px\" title=\"Zob u 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kvinoja\"><\/span>2. Kvinoja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jo\u0161 uvijek ima mnogo ljudi koji nikad nisu probali <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kvinoju.<\/a>&nbsp; I time propu\u0161taju odli\u010dnu stvar! Ova biljka, porijeklom iz ju\u017enoameri\u010dkih Anda, u biti je <strong>nutritivna bomba<\/strong>. I tako\u0111er je <strong>prirodno bez glutena<\/strong>. Osobe s celijakijom ili alergijom na gluten stoga ju mogu uklju\u010diti u svoju prehranu. Svrstava se me\u0111u<strong> pseudo\u017eitarice<\/strong> koje, za razliku od nekih drugih \u017eitarica, ne sadr\u017ee gluten.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svoj jelovnik mo\u017eete obogatiti s nekoliko vrsta kvinoje, i to <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bijelom<\/a>, <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/crna-kvinoja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">crnom<\/a> ili crvenom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavni sastojak kvinoje su <strong>polisaharidi<\/strong> koji \u010dine oko 60 % njenog sadr\u017eaja. Koli\u010dina vlakana u kvinoji usporediva je sa \u017eitaricama. Sadr\u017ei prosje\u010dno <strong>7 g vlakana\/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\">Koje druge hranjive tvari sadr\u017ei kvinoja?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kvinoja-hr\/\" class=\"ek-link\">Kvinoja<\/a> je izvrsna zahvaljuju\u0107i visokokvalitetnom sadr\u017eaju<strong> proteina.<\/strong> A to je zato \u0161to, za razliku od ve\u0107ine biljnih izvora, ima<strong> optimalniji omjer esencijalnih <\/strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>aminokiselina<\/strong><\/a><strong>&nbsp;<\/strong>(onih koje je potrebno unositi hranom). Biljna hrana sadr\u017ei neke esencijalne aminokiseline u nedovoljnim koli\u010dinama, pa se op\u0107enito smatra<strong> nepotpunim izvorima proteina<\/strong>. Me\u0111utim, proteinski sastav kvinoje je <strong>povoljniji<\/strong> u odnosu na druge biljne izvore. Sadr\u017ei, primjerice, pristojnu koli\u010dinu metionina, koji \u017eitaricama op\u0107enito nedostaje.<span class=\"tadv-color\" style=\"color: #ff6600\"> [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vrijedi spomenuti i neke vitamine koje sadr\u017ei kvinoja, primjerice sadr\u017eaj <strong>folne kiseline i vitamina E<\/strong>. Kvinoja je tako\u0111er bogata &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">niacinom<\/a> (vitamin B3) koji je potreban za pravilan rad \u017eiv\u010danog sustava i zdravlje ko\u017ee. Iz &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-karoten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">beta-karotena<\/a>, koji se tako\u0111er nalazi u kvinoji, tijelo proizvodi<strong> vitamin A<\/strong>, neophodan za zdravlje <strong>o\u010diju<\/strong> i <strong>imunolo\u0161kog sustava<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\">[18,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije i hranjivih tvari otprilike sadr\u017ei 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\">Energetska vrijednost<\/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\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako uvrstiti kvinoju u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prije nego \u0161to skuhate kvinoju, isperite je pod mlazom vode pomo\u0107u finog cjedila. Onda mo\u017eete po\u010deti kuhati.<\/li>\n\n\n\n<li>Napravite ka\u0161u, npr. <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kasa-od-kvinoje-s-jabukama-makom-i-cimetom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovu s makom i jabukama.<\/a><\/li>\n\n\n\n<li>Kvinoja je tako\u0111er prikladna kao <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-juha-od-slanutka-s-curryjem-kokosovim-mlijekom-i-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dodatak juhama.<\/a><\/li>\n\n\n\n<li>Klasi\u010dne priloge poput ri\u017ee ili krumpira zamijenite kvinojom i pripremite je, primjerice, s nekom <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-azijska-piletina-s-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">piletinom na azijski na\u010din.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o kvinoji mo\u017eete saznati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kvinoja \u2013 bezglutenska \u017eitarica i superhrana bogata proteinima, vlaknima i vitaminima.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"Kvinoja i ugljikohidrati\" class=\"wp-image-425205\" style=\"width:843px;height:562px\" title=\"Kvinoja i ugljikohidrati\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Heljda\"><\/span>3. Heljda<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/heljda\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Heljda<\/a> ima tipi\u010dni lagano <strong>ora\u0161asti okus<\/strong>. Ako vam se nije svidjela prvi put kada ste ju probali, dajte joj jo\u0161 jednu priliku. Vrlo je mogu\u0107e da \u0107ete se zaista zaljubiti u njezin specifi\u010dan okus. A ako se to dogodi, uvijek \u0107ete pri ruci imati <strong>svestranu namirnicu<\/strong> koja se mo\u017ee koristiti ne samo kao prilog mesu, ve\u0107 i kao sastojak za <strong>slatka jela.<\/strong> Heljdu mo\u017eete kupiti i u obliku <strong>pahuljica<\/strong>&nbsp;ili&nbsp;<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/instant-kasa-od-heljde-gymbeam.html\" target=\"_blank\" 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>Kao i kvinoja, heljda tako\u0111er spada u <strong>pseudo\u017eitarice<\/strong> pa \u0107e je cijeniti svi koji su na <strong>bezglutenskoj dijeti<\/strong>. Zahvaljuju\u0107i sadr\u017eaju<strong> rezistentnog \u0161kroba<\/strong>, koji je jedna od vrsta <strong>topivih vlakana<\/strong>, tako\u0111er mo\u017ee pridonijeti boljem sastavu crijevne mikrobiote ili pomo\u0107i smanjenju apsorpcije kolesterola u krv. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje jo\u0161 hranjive tvari sadr\u017ei heljda?<\/h3>\n\n\n\n<p>Zasigurno ste \u010duli za sadr\u017eaj <strong>rutina<\/strong> (vitamina P) u heljdi. To je jedan od glavnih bioaktivnih spojeva koji ima<strong> antioksidativno djelovanje<\/strong>. Time poma\u017ee u uni\u0161tavanju slobodnih radikala koji mogu pridonijeti nastanku raznih bolesti u tijelu, poput <strong>karcinoma, neurolo\u0161kih<\/strong> ili, primjerice<strong>, kardiovaskularnih problema<\/strong>. Rutin tako\u0111er ima dokazane u\u010dinke na&nbsp;<strong>zdravlje stijenki krvnih \u017eila.<\/strong> Zbog toga se preporu\u010duje, primjerice, osobama koje pate od <strong>pro\u0161irenih vena.<\/strong> 100 g heljde sadr\u017ei pribli\u017eno 5 mg rutina. U\u010dinci vi\u0161ih doza, do oko 500 mg, tako\u0111er su promatrani u studijama. Mo\u017eete uzeti ovu koli\u010dinu, primjerice, u obliku <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/rutin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dodatka prehrani<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[5,12,19]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije i hranjivih tvari sadr\u017ei heljda?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">353 kcal \/ 1478 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">62 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako uklju\u010diti heljdu u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Isperite heljdu vodom prije pripreme. Tada mo\u017eete birati ho\u0107ete li ju kuhati ili podliti vru\u0107om vodom i ostaviti da se kuha pod poklopcem.<\/li>\n\n\n\n<li>Mo\u017eete ju koristiti kao zamjenu za druge priloge i kao prilog va\u0161em mesnom ru\u010dku. Njome mo\u017eete zamijeniti i ri\u017eu u ri\u017eotima.<\/li>\n\n\n\n<li>Heljda se mo\u017ee koristiti kao osnova slatke ka\u0161e ili kao alternativa tjestenini koju ina\u010de stavljate u juhu.<\/li>\n\n\n\n<li>Od nje mo\u017eete poku\u0161ati, primjerice, napraviti i <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-ukusne-veganske-palacinke-od-heljde\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pala\u010dinke<\/a>.<\/li>\n<\/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=\"60667,39076,75292,51493,53113,67690,67696,67684,48139,74803,32899,49777,58687\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Proso\"><\/span>4. Proso<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Proso<\/strong> je sirovina koja nastaje <strong>lju\u0161tenjem zrna prosa.<\/strong> Nije ba\u0161 \u010dest u razvijenom svijetu, \u0161to je prava \u0161teta, jer je <strong>neutralnog<\/strong> okusa i mo\u017ee se koristiti u mnogim receptima. Ve\u0107ina ljudi trebala bi je uklju\u010diti u svoju prehranu jer ova \u017eitarica ima brojne <strong>zdravstvene prednosti.<\/strong> Jedna od njih mogla bi biti, naprimjer, njegov <strong>antioksidativni u\u010dinak<\/strong> ili u\u010dinak na<strong> razinu \u0161e\u0107era u krvi.<\/strong> Ove dobrobiti mogu cijeniti i osobe s celijakijom ili alergijom na gluten, jer proso <strong>prirodno ne sadr\u017ei gluten<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji nekoliko vrsta prosa, a svaka se malo razlikuje po sadr\u017eaju hranjivih tvari. Me\u0111utim, udio <strong>polisaharida<\/strong> op\u0107enito se kre\u0107e <strong>od&nbsp;63 do 70 g\/100 g<\/strong>. Koli\u010dina vlakana je tako\u0111er prili\u010dno visoka, otprilike<strong> 9 g \/100 g.<\/strong> Zahvaljuju\u0107i sadr\u017eaju <strong>topivih vlakana<\/strong>, mo\u017ee pomo\u0107i u poticanju ve\u0107eg <strong>osje\u0107aja sitosti<\/strong> i tako pomo\u0107i, primjerice,<strong> kod mr\u0161avljenja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje jo\u0161 hranjive tvari sadr\u017ei proso?<\/h3>\n\n\n\n<p>Proso sadr\u017ei prosje\u010dno <strong>12 g proteina\/100 g,<\/strong> \u0161to je ne\u0161to vi\u0161e u usporedbi s ve\u0107inom \u017eitarica (udio proteina je obi\u010dno oko 10 g\/100 g). Tako\u0111er ima visok sadr\u017eaj <strong>fosfora<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kalcija<\/a>&nbsp;i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cink-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">cinka<\/a>. Svi ovi minerali potrebni su za<strong> zdrave kosti.<\/strong> Ova \u017eitarica tako\u0111er sadr\u017ei razli\u010dite bioaktivne spojeve, poput <strong>fenolnih spojeva<\/strong> ili <strong>ferulinske kiseline<\/strong>, koji imaju <strong>antioksidativno djelovanje<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[7,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije i hranjivih tvari sadr\u017ei 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\">Energetska vrijednost<\/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\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako uvrstiti proso u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete ga koristiti sli\u010dno kao i sve ostale do sada navedene namirnice. Njegova prednost je \u0161to se dobro sla\u017ee i sa <strong>slatkim<\/strong> i sa <strong>slanim jelima<\/strong>.<\/li>\n\n\n\n<li>Mo\u017eete pripremiti slatku ili slanu <strong>ka\u0161u.<\/strong><\/li>\n\n\n\n<li>Mo\u017ee se koristiti sli\u010dno kao ri\u017ea u ri\u017eotu ili pudingu od ri\u017ee.<\/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.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1124x750.jpg\" alt=\"Proso i ugljikohidrati\" class=\"wp-image-425223\" style=\"width:843px;height:563px\" title=\"Proso i ugljikohidrati\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Krumpiri\"><\/span>5. Krumpiri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji li podcijenjenija hrana s ugljikohidratima od krumpira? Mnogi ljudi jo\u0161 uvijek misle da ih treba izbaciti iz prehrane. Iz nekog razloga postoji mi\u0161ljenje da je krumpir ugljikohidratna bomba s puno energije. Ali to je upravo <strong>suprotno<\/strong> od istine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krumpir je <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> i u prosjeku ima samo <strong>16 g ugljikohidrata\/100 g<\/strong>. U usporedbi s ri\u017eom, primjerice, \u010dini samo petinu udjela ugljikohidrata. U praksi to zna\u010di da <strong>100 g bijele ri\u017ee<\/strong> (sirove) ima istu koli\u010dinu ugljikohidrata kao <strong>490 g krumpira<\/strong> (sirovog). Takav nizak sadr\u017eaj ugljikohidrata \u010dini ih izvrsnim pomaga\u010dem za <strong>mr\u0161avljenje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, za razliku od druge hrane bogate ugljikohidratima, oni imaju ne\u0161to<strong> vi\u0161i glikemijski indeks (GI)<\/strong>. To zna\u010di da br\u017ee podi\u017eu <strong>\u0161e\u0107er u krvi<\/strong>&nbsp;(glikemiju) nakon obroka. No, ne morate se brinuti zbog toga jer \u0107e nizak udio ugljikohidrata u krumpiru (tzv. nisko <strong>glikemijsko optere\u0107enje<\/strong>) smanjiti taj u\u010dinak. Osim toga, GI krumpira mo\u017ee se smanjiti dodavanjem drugih nutrijenata, odnosno proteina, masti ili vlakana, primjerice u obliku drugog povr\u0107a. <strong>Na\u010din pripreme<\/strong> tako\u0111er igra svoju ulogu (npr. \u010dips pr\u017een u dubokom ulju ima ve\u0107i GI od kuhanog krumpira). Na kraju, u krumpiru, kao <strong>dijelu cjelovitog obroka,<\/strong> mogu u\u017eivati i osobe oboljele od dijabetesa ili s intolerancijom na glukozu, a koje bi ciljano trebale kontrolirati razinu \u0161e\u0107era u krvi. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje jo\u0161 hranjive tvari sadr\u017ei krumpir?<\/h3>\n\n\n\n<p>Krumpir je dobar izvor <strong>kalija i vitamina C<\/strong>. Vitamin C je potreban ne samo za pravilno funkcioniranje<strong> imunolo\u0161kog sustava,<\/strong> zdravih <strong>kostiju, hrskavice i ko\u017ee.<\/strong> Kalij je va\u017ean za pravilan prijenos <strong>\u017eiv\u010danih signala<\/strong> ili odr\u017eavanje <strong>normalne razine krvnog tlaka<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije i hranjivih tvari sadr\u017ei krumpir?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 kcal \/ 319 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.01 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako uklju\u010diti krumpir u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ne morate zapeti na bazi\u010dnom kuhanom krumpiru s malo mesa ili pireu s ribom. Krumpir mo\u017eete pretvoriti u ne\u0161to posebno, naprimjer dodavanjem <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecena-piletina-s-medom-i-limunom-s-krumpirima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zanimljive marinade<\/a>&nbsp;&nbsp;i podizanjem jela na vi\u0161u razinu.<\/li>\n\n\n\n<li>Krumpir mo\u017eete ispe\u0107i, njime zgusnuti juhu ili ga zgnje\u010diti u razne polpete ili slane kola\u010de.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-1124x749.jpg\" alt=\"Krumpir i ugljikohidrati\" class=\"wp-image-425238\" style=\"width:843px;height:562px\" title=\"Krumpir i ugljikohidrati\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Slatki_krumpiri\"><\/span>6. Slatki krumpiri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oni kojima je dosta stalnog jedenja klasi\u010dnog krumpira mogu obogatiti svoj jelovnik \u017eivopisnim <strong>slatkim krumpirom<\/strong>. I ne samo onim najpopularnijim naran\u010dastim. Postoje i <strong>\u017eute, ljubi\u010daste<\/strong> ili <strong>ru\u017ei\u010daste sorte<\/strong>. Ba\u0161 kao i klasi\u010dni krumpir, slatki krumpiri se ubrajaju u<strong> povr\u0107e,<\/strong> pa je njihova energetska vrijednost jednako niska. Imaju oko <strong>80 kcal\/100 g.<\/strong> Sadr\u017eaj visokokvalitetnih polisaharida je cca. <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\">Koje druge hranjive tvari sadr\u017ei slatki krumpir?<\/h3>\n\n\n\n<p>Povr\u0107e obi\u010dno nije bogato proteinima, a isto vrijedi i za slatki krumpir. Me\u0111utim, oni sadr\u017ee jednu vrlo specifi\u010dnu<strong> vrstu proteina.<\/strong> Takozvani <strong>sporamin<\/strong> je protein koji poma\u017ee slatkim krumpirima da &#8220;zacijele&#8221; nakon mehani\u010dkih o\u0161te\u0107enja i djeluje <strong>antioksidativno<\/strong> na ljude. U isto vrijeme, kao i ostalo \u017eivopisno povr\u0107e, slatki krumpir je tako\u0111er bogat beta-karotenom. Ne samo da ima izvrsne antioksidativne u\u010dinke, ve\u0107 i proizvodi vitamin A u tijelu koji je va\u017ean za podr\u0161ku imunolo\u0161kom sustavu. Batat je tako\u0111er izvor <strong>vitamina C, kalija i \u017eeljeza<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[10,14,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije i hranjivih tvari sadr\u017ei slatki krumpir?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">81 kcal \/ 340 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/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\">Masti<\/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\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><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 uklju\u010diti slatki krumpir u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete ih probati narezati na komade s drugim vrstama povr\u0107a i pretvoriti u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-peceni-vegetarijanski-krumpirici-s-umakom-od-svjezeg-sira\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pe\u010deni \u010dips<\/a>.<\/li>\n\n\n\n<li>Koristite ih na isti na\u010din kao i klasi\u010dni krumpir &#8211; kao prilog, u juhama i sl.<\/li>\n\n\n\n<li>Ostavite ih slatkima i pretvorite ih u ukusnu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-mousse-od-cokolade-i-narance-s-batatom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u010dokoladnu kremu.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-1124x749.jpg\" alt=\"Slatki krumpiri i ugljikohidrati\" class=\"wp-image-425254\" style=\"width:843px;height:562px\" title=\"Slatki krumpiri i ugljikohidrati\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Riza\"><\/span>7. Ri\u017ea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je li va\u0161 mozak automatski zamislio bijelu&nbsp;<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/riza\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017eu<\/a> kratkog zrna koju obi\u010dno jedete kao prilog svojoj <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletini<\/a>? Vrlo je popularna, ali ne morate zapeti s njom. Mo\u017eete se po\u010dastiti bilo kojom od <strong>bezbrojnih <\/strong>dostupnih <strong>vrsta ri\u017ee<\/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\">Osim lju\u0161tene bijele ri\u017ee, postoje i sljede\u0107e vrste:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Prirodnu<\/strong> ri\u017eu u trgovinama mo\u017eete prona\u0107i pod nazivom<strong> sme\u0111a ri\u017ea.<\/strong> Za razliku od bijele lju\u0161tene ri\u017ee, i dalje ima gornje ljuske zrna te je tako zadr\u017eala puno hranjivih tvari.<\/li>\n\n\n\n<li><strong>Parboiled<\/strong> (obarena) ri\u017ea obra\u0111uje se posebnom metodom, pri \u010demu se hranjive tvari iz ovojnice zrna propu\u0161taju u njezinu unutra\u0161njost. Nakon uklanjanja ljuske tada zadr\u017eava vi\u0161e hranjivih tvari od klasi\u010dne bijele ri\u017ee.<\/li>\n\n\n\n<li>Ako ste \u010duli za<strong> arborio<\/strong> ri\u017eu, sigurno je to bilo vezano za talijansku kuhinju, gdje se koristi u ri\u017eotu. Prikladna je npr. i u pudingu od ri\u017ee.<\/li>\n\n\n\n<li><strong>Crvena<\/strong> ri\u017ea ima blago ora\u0161ast okus i potje\u010de s himalajskih planina.<\/li>\n\n\n\n<li><strong>Jasmin<\/strong> ri\u017ea ima ljepljivu konzistenciju i \u010desto se koristi u azijskoj kuhinji, obi\u010dno za jela koja se poslu\u017euju s nekim umakom.<\/li>\n\n\n\n<li><strong>Basmati<\/strong> ri\u017ea karakteristi\u010dna je zbog svog osebujnog okusa i brze pripreme te se uglavnom koristi u indijskoj kuhinji.<\/li>\n\n\n\n<li><strong>Divlja<\/strong> ri\u017ea (koja se naziva i <strong>indijska<\/strong> ri\u017ea) dolazi iz Sjeverne Amerike i jedna je od najhranjivijih vrsta tamo.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve vrste ri\u017ee uglavnom su izvor <strong>polisaharida,<\/strong> jer ih sadr\u017ee oko <strong>70 &#8211; 80 g\/100 g.<\/strong> Me\u0111utim, me\u0111usobno se razlikuju po udjelu drugih tvari. Velika je razlika, primjerice, u koli\u010dini <strong>vlakana<\/strong>. Bijela ri\u017ea ima <strong>manje od 2 g\/100 g<\/strong> vlakana jer je li\u0161ena ljuski zrna ispunjenih vlaknima. U slu\u010daju varijanti cjelovitih \u017eitarica kojima nije skinuta ljuska (npr. <strong>sme\u0111a ri\u017ea ili divlja ri\u017ea<\/strong>), njihov sadr\u017eaj je <strong>ve\u0107i od 3,5 g\/100 g&nbsp;<\/strong>i mo\u017ee dose\u0107i \u010dak&nbsp;<strong>6 g\/100 g<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-1124x749.jpg\" alt=\"Ri\u017ea i ugljikohidrati\" class=\"wp-image-425275\" style=\"width:843px;height:562px\" title=\"Ri\u017ea i ugljikohidrati\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Koje jo\u0161 hranjive tvari sadr\u017ei ri\u017ea?<\/h3>\n\n\n\n<p>Bijela ri\u017ea prirodno sadr\u017ei malu koli\u010dinu vitamina, minerala i drugih bioaktivnih spojeva. Me\u0111utim, sme\u0111a ri\u017ea i druge varijante cjelovitih \u017eitarica dobar su izvor <strong>folne kiseline<\/strong>&nbsp;i drugih&nbsp;<strong>vitamina B skupine<\/strong>. Jedan od njih je <strong>tiamin<\/strong> (vitamin B1) koji je potreban za pravilan rad srca i \u017eiv\u010danog sustava. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko otprilike energije i hranjivih tvari sadr\u017ei ri\u017ea?<\/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>Bijela ri\u017ea<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sme\u0111a ri\u017ea<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Basmati ri\u017ea<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Basmati prirodna ri\u017ea<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Divlja ri\u017ea<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Parboiled ri\u017ea<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">Ugljikohidrati<\/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\">Bjelan\u010devine<\/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\">Masti<\/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\">Vlakna<\/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 class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako uklju\u010diti ri\u017eu u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najlak\u0161e ju je koristiti kao \u0161to ju svi znamo, kao klasi\u010dan prilog mesu. Ako tu i tamo promijenite vrstu ri\u017ee, \u010dak i ovaj jednostavan prilog mo\u017ee ostati svje\u017e i zanimljiv.<\/li>\n\n\n\n<li>No, \u017eelite li ju malo za\u010diniti, mo\u017eete ju pripremiti u sklopu obroka <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-piletina-s-kurkumom-i-kokosovim-mlijekom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">inspiriranog indijskom kuhinjom.<\/a><\/li>\n\n\n\n<li>Ri\u017ea se mo\u017ee napraviti i u slatkoj verziji, primjerice kao <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinska-rizina-kasa-koja-ima-samo-145-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">doma\u0107i ri\u017ein puding.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg\" alt=\"Ri\u017ea u prehrani\" class=\"wp-image-425293\" style=\"width:843px;height:562px\" title=\"Ri\u017ea u 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Integralni_kruh\"><\/span>8. Integralni kruh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako je, pekarski proizvodi tako\u0111er <strong>spadaju u zdravu prehranu<\/strong>. Oni su izvor <strong>slo\u017eenih ugljikohidrata i vlakana<\/strong>, kao i<strong> ostali proizvodi od \u017eitarica<\/strong>, i mogu imati isti pozitivan u\u010dinak na tijelo. Izuzetno dobro do\u0111e za <strong>suzbijanje gladi i izazivanje osje\u0107aja sitosti.<\/strong> Omlet od jaja s ra\u017eenim kruhom zasitit \u0107e vas vi\u0161e i na dulje vrijeme nego omlet bez ili s bijelim kruhom. No, ako \u017eelite dobiti sve blagodati koje kruh mo\u017ee ponuditi, morate znati <strong>odabrati onaj pravi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Osim polisaharida<\/strong> te male koli\u010dine bjelan\u010devina i masti, kruh od <strong>bijelog p\u0161eni\u010dnog bra\u0161na<\/strong> ne osigurava druge va\u017ene tvari, ba\u0161 kao ni drugi izvori rafiniranih ugljikohidrata. <strong>Me\u0111utim, kruh od cjelovitih \u017eitarica<\/strong> tako\u0111er sadr\u017ei <strong>vlakna, minerale, vitamine<\/strong> i druge bioaktivne spojeve. Ti se spojevi uglavnom nalaze u <strong>ljuskama zrna \u017eitarica<\/strong> koje se uklanjaju tijekom proizvodnje bijelog p\u0161eni\u010dnog bra\u0161na, ali <strong>ostaju u bra\u0161nu od cjelovitog zrna<\/strong>. Zato je bolje birati cjelovite \u017eitarice.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-1124x749.jpg\" alt=\"Pekarski proizvodi i ugljikohidrati\" class=\"wp-image-425308\" style=\"width:843px;height:562px\" title=\"Pekarski proizvodi i ugljikohidrati\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako odabrati pravi kruh?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Potra\u017eite pekarske proizvode s navedenim <strong>&#8220;integralnim bra\u0161nom&#8221;<\/strong> na etiketi.<\/li>\n\n\n\n<li>Vrste koje se zovu <strong>&#8220;\u017eitarice&#8221;,&nbsp;&#8220;od vi\u0161e vrsta \u017eitarica&#8221;,&nbsp;&#8220;od sedam vrsta \u017eitarica&#8221;<\/strong> itd. sastoje se uglavnom od <strong>bijelog p\u0161eni\u010dnog bra\u0161na,<\/strong> dok se tamnija boja naknadno dodaje bojilima, primjerice karamelom. Primjer takvog kruha je popularna kajzerica od vi\u0161e vrsta \u017eitarica ili vi\u0161e vrsta sjemenki.<\/li>\n\n\n\n<li><strong>Ra\u017eeni kruh<\/strong> tako\u0111er je vrlo dobra opcija. Ako vam je \u010disti ra\u017eeni kruh previ\u0161e, <strong>ra\u017eeno-p\u0161eni\u010dni<\/strong> bi mogao biti dobar kompromis (kako je ra\u017e na prvom mjestu u nazivu, njezin udio u kruhu trebao bi biti ve\u0107i od onog p\u0161eni\u010dnog).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje jo\u0161 hranjive tvari sadr\u017ei integralni kruh?<\/h3>\n\n\n\n<p>Kao i drugi proizvodi od cjelovitog bra\u0161na, integralni kruh je bogat <strong>vitaminima B skupine,&nbsp;magnezijem,&nbsp;cinkom<\/strong> i drugim nutrijentima.<span class=\"tadv-color\" style=\"color: #ff6600\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije i hranjivih tvari sadr\u017ei 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 od bijelog p\u0161eni\u010dnog bra\u0161na (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Integralni kruh (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ra\u017eeni kruh (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">Ugljikohidrati<\/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\">Bjelan\u010devine<\/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\">Masti<\/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\">Vlakna<\/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 class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Kruh u prehrani\" class=\"wp-image-425325\" style=\"width:843px;height:563px\" title=\"Kruh u 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Tjestenina_kus-kus_bulgur\"><\/span>9. Tjestenina, kus-kus, bulgur<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sli\u010dno kruhu ili ri\u017ei, i ovdje mo\u017eete birati izme\u0111u klasi\u010dne vrste od <strong>bijelog p\u0161eni\u010dnog bra\u0161na<\/strong>&nbsp;ili&nbsp;<strong>alternative od cjelovitog zrna<\/strong>. Svi vam mogu pru\u017eiti sli\u010dnu koli\u010dinu ugljikohidrata, otprilike<strong> 65 &#8211; 75 g\/100 g,<\/strong> ali se razlikuju po sadr\u017eaju<strong>&nbsp;vlakana&nbsp;i&nbsp;mikronutrijenata.<\/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><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tjestenina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Tjestenina<\/a> napravljena od bijelog p\u0161eni\u010dnog bra\u0161na ima oko 3 g vlakana\/100 g, dok integralna <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tjestenina-hr\/\" class=\"ek-link\">tjestenina<\/a> ima i do tri puta vi\u0161e, otprilike&nbsp;9 g\/100 g.<\/li>\n\n\n\n<li>Tjestenina od <strong>pseudo\u017eitaric<\/strong>a ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-lece-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>mahunarki<\/strong><\/a> je tako\u0111er ne\u0161to \u0161to vrijedi isprobati. Ne razlikuje se samo po sadr\u017eaju vlakana, ve\u0107 i po vitaminima i drugim bioaktivnim spojevima.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuskus-hr\/\" class=\"ek-link\">Kuskus<\/a> je tako\u0111er dostupan u klasi\u010dnoj bijeloj varijanti i verziji od <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/integralni-couscous-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cjelovitih \u017eitarica<\/a>. <strong>Onaj od cjelovitih \u017eitarica hranjiviji je<\/strong> iz ve\u0107 navedenih razloga, a prednost je \u0161to je okusom vrlo sli\u010dan obi\u010dnom.<\/li>\n\n\n\n<li>Bulgur se pravi <strong>mljevenjem integralne krupice.<\/strong> Budu\u0107i da se niti jedan dio zrna ne uklanja, ova namirnica zadr\u017eava sve svoje minerale i vitamine, kao i vlakna.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije i hranjivih tvari sadr\u017ei ova hrana?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Klasi\u010dna p\u0161eni\u010dna tjestenina bez jaja (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Integralna tjestenina (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Bulgur (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Kus-kus (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Integralni kus-kus (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">Ugljikohidrati<\/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\">Bjelan\u010devine<\/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\">Masti<\/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\">Vlakna<\/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 class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako ove namirnice uvrstiti u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sve ih mo\u017eete koristiti kao i ina\u010de &#8211; kao prilog uz glavno jelo. Probajte, narimjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-piletina-s-tjesteninom-spinatom-i-umakom-od-vrhnja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kremastu tjesteninu s piletinom i \u0161pinatom.<\/a><\/li>\n\n\n\n<li>Probajte ih, naprimjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zapecena-tjestenina-s-piletinom-i-tikvicama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ispe\u0107i<\/a>.<\/li>\n\n\n\n<li>Mogu se napraviti i u slatkoj verziji, kao naprimjer ovaj <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-puding-od-kus-kusa-za-dorucak-s-jabukom-i-svjezim-sirom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pe\u010deni kus-kus puding.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li svoj jelovnik obogatiti raznim vrstama tjestenine, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-zamijeniti-psenicnu-tjesteninu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako zamijeniti obi\u010dnu tjesteninu od p\u0161enice?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-1124x749.jpg\" alt=\"Kus-kus u prehrani\" class=\"wp-image-425340\" style=\"width:843px;height:562px\" title=\"Kus-kus u 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Mahunarke\"><\/span>10. Mahunarke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Mahunarke<\/a> su svestrana hrana koja osigurava <strong>slo\u017eene ugljikohidrate, proteine, vlakna<\/strong> i \u0161irok raspon <strong>mikronutrijenata.<\/strong> Na neki na\u010din, to su supernamirnice koje se \u010desto zanemaruju. Pojedine se vrste neznatno razlikuju po sadr\u017eaju hranjivih tvari, ali se koli\u010dina ugljikohidrata naj\u010de\u0161\u0107e kre\u0107e u rasponu od <strong>30 &#8211; 50 g\/100 g<\/strong>. Ono po \u010demu se sve mahunarke isti\u010du je<strong> njihov sadr\u017eaj vlakana<\/strong>. U njima se nalazi u koli\u010dini od pribli\u017eno <strong>15 &#8211; 30 g\/100 g.<\/strong> Naprimjer, porcija od 50 g crvene le\u0107e lako \u0107e vam osigurati 15 g vlakana, \u0161to je polovica dnevne preporu\u010dene 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\">Koje jo\u0161 hranjive tvari sadr\u017ee mahunarke?<\/h3>\n\n\n\n<p>Unato\u010d \u010dinjenici da su mahunarke biljnog podrijetla, smatraju se dobrim<strong> izvorom proteina.<\/strong> Iako <strong>nisu cjelovite<\/strong> kao \u017eivotinjski izvori (ne sadr\u017ee optimalnu koli\u010dinu nekih esencijalnih aminokiselina), bliske su im. No, ako ih nadopunite <strong>\u017eitaricama<\/strong> ili <strong>mesom,<\/strong> ili drugom <strong>hranom \u017eivotinjskog podrijetla,<\/strong> nemate razloga za brigu jer \u0107e unos esencijalnih aminokiselina biti uravnote\u017eeniji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije i hranjivih tvari sadr\u017ee mahunarke?<\/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>Sme\u0111a le\u0107a<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/crvena-leca-hr\/\" class=\"ek-link\">Crvena le\u0107a<\/a><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">Slanutak<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Gra\u0161ak<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Crveni grah<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Mungo grah<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">Bjelan\u010devine<\/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\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">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 class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako mahunarke uvrstiti u prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Od njih napravite jednostavnu i ukusnu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-krem-juha-od-lece\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">juhu<\/a>.<\/li>\n\n\n\n<li>Za\u010dinite obroke neobi\u010dnim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-namaz-od-slanutka-i-graha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">namazom<\/a>&nbsp;od mahunarki.<\/li>\n\n\n\n<li>Mo\u017eete ih samo dodati u salatu ili pripremiti bezmesni obrok u kojem \u0107ete <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kremasti-paprikas-od-slanutka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">meso zamijeniti mahunarkama.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-1124x749.jpg\" alt=\"Slanutak i ugljikohidrati\" class=\"wp-image-425361\" style=\"width:843px;height:562px\" title=\"Slanutak i ugljikohidrati\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Muesli\"><\/span>11. Muesli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pojam <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pahuljice-i-muesli\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">muesli<\/a> uklju\u010duje bezbrojne proizvode. Ova skupina sadr\u017ei sve od <strong>mje\u0161avine razli\u010ditih vrsta pahuljica&nbsp;do&nbsp;pe\u010denih mueslija<\/strong>, \u010diji nutritivni profil ponekad mo\u017ee biti bli\u017ei nekim slatki\u0161ima. Svi proizvodi iz ove skupine izvor su <strong>slo\u017eenih ugljikohidrata<\/strong>, no mnogi od njih sadr\u017ee i veliku koli\u010dinu <strong>\u0161e\u0107era i masti.<\/strong> To ih \u010dini vrstom hrane koja se ne bi trebala redovito pojavljivati u va\u0161oj prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, ako dobro odaberete, muesli mogu biti <strong>redoviti i zdravi dio va\u0161e prehrane<\/strong>. Pravilnim odabirom bit \u0107e izvrstan izvor ne samo slo\u017eenih ugljikohidrata koji <strong>zasi\u0107uju,<\/strong> ve\u0107 i dobar izvor <strong>vlakana, vitamina<\/strong> i drugih hranjivih tvari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako odabrati pravi muesli?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prije svega, uvijek \u010ditajte <strong>etikete na pakiranjima hrane.<\/strong><\/li>\n\n\n\n<li>Provjerite&nbsp;<strong>popis sastojaka<\/strong> odabranog mueslija. Dobro pravilo je &#8220;\u0161to kra\u0107e, to bolje&#8221;.<\/li>\n\n\n\n<li><strong>Potra\u017eite cjelovite \u017eitarice<\/strong> na po\u010detku popisa sastojaka. To mogu biti npr. zobeno, heljdino bra\u0161no, integralno bra\u0161no itd. \u0160to je ve\u0107i udio ovih sastojaka, to bolje.<\/li>\n\n\n\n<li>Birajte one koje ne sadr\u017ee <strong>dodani \u0161e\u0107er.<\/strong> Ako ne mo\u017eete bez zasla\u0111enih mueslija, birajte barem one kod kojih to nije navedeno na po\u010detku samog popisa sastojaka.<\/li>\n\n\n\n<li>Obratite pozornost i na <strong>tablicu nutritivnih vrijednosti.<\/strong> Cilj bi trebao biti proizvod <strong>sa \u0161to manje \u0161e\u0107era i s udjelom vlakana od najmanje 5 g\/100 g.<\/strong><\/li>\n\n\n\n<li>Vjerojatno biste trebali izbjegavati <strong>pe\u010dene mueslije<\/strong> u cjelini. Nakon \u0161to pro\u010ditate sastojke, vidjet \u0107ete da su oni u ve\u0107ini slu\u010dajeva puni dodanog \u0161e\u0107era i masti.<\/li>\n\n\n\n<li>Najbolja opcija su <strong>muesli<\/strong> napravljeni od razli\u010ditih vrsta pahuljica ili s dodatkom ora\u0161astih plodova ili su\u0161enog vo\u0107a.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije i hranjivih tvari sadr\u017ee muesli?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Osnovni muesli u rinfuzi s&nbsp;ora\u0161astim plodovima<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Osnovni pe\u010deni muesli s ora\u0161astim plodovima<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">Ugljikohidrati<\/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 toga \u0161e\u0107eri<\/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\">Bjelan\u010devine<\/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\">Masti<\/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\">Vlakna<\/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 uklju\u010diti muesli u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako trebate brzinski doru\u010dak ili me\u0111uobrok, nema ni\u0161ta lak\u0161e nego nasipati mueslije u jogurt i u\u017eivati u njima zajedno s vo\u0107em i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ora\u0161astim plodovima <\/a>ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/namazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">maslacem od ora\u0161astih plodova<\/a>.<\/li>\n\n\n\n<li>Jogurt mo\u017eete zamijeniti <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017eim sirom<\/a>, skyrom ili kiselim napitkom, \u0161to vam daje jo\u0161 nekoliko opcija ovog jednostavnog jela.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1124x749.jpg\" alt=\"Muesli u prehrani\" class=\"wp-image-425376\" style=\"width:843px;height:562px\" title=\"Muesli u 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Voce\"><\/span>12. Vo\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za razliku od prethodnih namirnica, vo\u0107e je uglavnom izvor <strong>jednostavnih ugljikohidrata,<\/strong> dok sadr\u017ei samo <strong>minimalnu koli\u010dinu polisaharida<\/strong>. Primjerice, 100 g <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/jabuke-hr\/\" class=\"ek-link\">jabuke<\/a> sadr\u017ei 12 g ugljikohidrata, od toga je 11 g \u0161e\u0107era, \u0161to zna\u010di da u usporedbi s tjesteninom od cjelovitih \u017eitarica ili mahunarkama, ne\u0107e dobro zasititi. Istodobno se <strong>br\u017ee probavlja<\/strong> i mo\u017ee uzrokovati ve\u0107e oscilacije \u0161e\u0107era u krvi (glikemije) u usporedbi s hranom koja je izvor slo\u017eenih ugljikohidrata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, to ne zna\u010di da vo\u0107e ne spada u na\u0161u prehranu. Naprotiv, ima mnoge zdravstvene dobrobiti, poput sadr\u017eaja vlakana, a mnoga istra\u017eivanja navode da je povezano s, primjerice, <strong>manjom tjelesnom te\u017einom, manjim unosom energije ili smanjenim rizikom od razvoja kardiovaskularnih bolesti.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vo\u0107e ne biste trebali konzumirati u neograni\u010denim koli\u010dinama. Dr\u017eite se preporuka i jedite<strong> otprilike dvije porcije<\/strong> dnevno (jedna porcija stane u \u0161aku) i ne\u0107ete morati brinuti da \u0107ete pretjerati s koli\u010dinom \u0161e\u0107era. Osim toga, uvijek je bolje po\u010dastiti se prirodnim \u0161e\u0107erom u vo\u0107u jer \u0107ete ga tako dobiti u kombinaciji s vlaknima i ostalim nutrijentima. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/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=\"731\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1124x731.jpg\" alt=\"Vo\u0107e i ugljikohidrati\" class=\"wp-image-425391\" style=\"width:843px;height:548px\" title=\"Vo\u0107e i ugljikohidrati\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Koje jo\u0161 hranjive tvari sadr\u017ei vo\u0107e?<\/h3>\n\n\n\n<p>Vo\u0107u nedostaje slo\u017eenih ugljikohidrata, bjelan\u010devina ili masti, ali to nadokna\u0111uje sadr\u017eajem <strong>minerala, vitamina<\/strong> i drugih bioaktivnih spojeva. Svaka vo\u0107ka isti\u010de se sadr\u017eajem razli\u010ditih nutrijenata, stoga je idealno imati <strong>\u0161to vi\u0161e vrsta<\/strong> u prehrani. Bobi\u010dasto vo\u0107e i kivi su, primjerice, dobar izvor <strong>vitamina C.<\/strong> Banane, marelice i breskve bogate su <strong>kalijem<\/strong>. Sadr\u017eaj vlakana u vo\u0107u kre\u0107e se otprilike od <strong>1 &#8211; 7 g\/100 g,<\/strong> dok su <strong>topiva i netopiva<\/strong> vlakna prisutna i kombinirana. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije i hranjivih tvari sadr\u017ei neko vo\u0107e?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Jabuka<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Banana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Naran\u010da<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">Ugljikohidrati<\/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\">Bjelan\u010devine<\/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\">Masti<\/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\">Vlakna<\/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 class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako uklju\u010diti vo\u0107e u svoju prehranu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako vam je dosadilo hrskanje sirove jabuke za svaki me\u0111uobrok, dodajte je u ka\u0161u, jogurt ili isprobajte na\u0161 recept za <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pohani-kolutici-od-jabuka-s-kvark-sirom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">koluti\u0107e jabuke u tijestu.<\/a><\/li>\n\n\n\n<li>Od vo\u0107a mo\u017eete napraviti i neki desert kao \u0161to je ova <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-jednostavna-strudla-od-jabuka-sa-svjezim-sirom-orasima-i-cimetom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ukusna \u0161trudla<\/a>&nbsp;ili <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinski-kruh-od-banane\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kruh od banane<\/a>.<\/li>\n\n\n\n<li>Vo\u0107e se tako\u0111er mo\u017ee pretvoriti u zdraviju verziju <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-sladoled-od-jagoda-i-banana\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sladoleda<\/a> ili ga mo\u017eete dodati u <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-napraviti-zdrav-i-hranjiv-smoothie-korak-po-korak\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothie.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e zanimljivosti o vo\u0107u mo\u017eete pro\u010ditati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Vo\u0107e: Koliko kalorija i koje vitamine i minerale sadr\u017ei?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-1124x749.jpg\" alt=\"Vo\u0107e u prehrani\" class=\"wp-image-425406\" style=\"width:843px;height:562px\" title=\"Vo\u0107e u 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_bi_trebalo_zapamtiti\"><\/span>\u0160to bi trebalo zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ugljikohidrati pripadaju svakoj zdravoj prehrani. Na\u0161e tijelo ih treba za <strong>pravilno funkcioniranje<\/strong>. Osim toga, hrana s visokim udjelom ugljikohidrata tako\u0111er sadr\u017ei velik broj drugih hranjivih tvari kojih nema u drugim skupinama namirnica. Naprimjer, <strong>vlakna<\/strong> ne\u0107ete na\u0107i u mesu ili drugoj \u017eivotinjskoj hrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, svaka hrana s visokim udjelom ugljikohidrata je <strong>druga\u010dija<\/strong>&nbsp;i stoga je potrebno znati <strong>kako napraviti pravi izbor hrane.<\/strong> Sre\u0107om, nakon \u010ditanja ovog \u010dlanka, jasnije razumijete ovu temu i znate za kojim namirnicama posegnuti. Dakle, koju \u0107ete novu hranu probati sljede\u0107i put kada budete kuhali?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je ovaj \u010dlanak bio od pomo\u0107i, nemojte ga dr\u017eati samo za sebe ve\u0107 ga podijelite s prijateljima i obitelji.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/mahunarke\" 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>Bila bi u\u017easna pogre\u0161ka eliminirati ugljikohidrate iz prehrane. Bili biste uskra\u0107eni za mnoge zdravstvene prednosti koje ova hrana nosi sa sobom. A povrh toga, izgubili biste i toliko sjajnih mogu\u0107nosti da svoj \u017eivot u\u010dinite ugodnijim! Stoga nemojte skroz otpisati ugljikohidrate, ve\u0107 nau\u010dite odabrati one prave.<\/p>\n","protected":false},"author":156,"featured_media":425112,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6836,6668,7352,7244],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-434429","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-makronutrijenti-hr","9":"tag-plan-prehrane-hr","10":"tag-prehrana-hr","11":"tag-ugljikohidrati-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 zdravih namirnica s visokim udjelom ugljikohidrata koje mo\u017eete dodati u svoju prehranu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ugljikohidrati u hrani. 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