{"id":475598,"date":"2023-07-11T16:03:05","date_gmt":"2023-07-11T14:03:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=475598"},"modified":"2023-07-11T16:03:08","modified_gmt":"2023-07-11T14:03:08","slug":"vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/","title":{"rendered":"Vegetarijanstvo: prednosti i nedostaci prehrane bez mesa"},"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\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/#Sto_je_to_vegetarijanstvo_i_tko_je_vegetarijanac\" title=\"\u0160to je to vegetarijanstvo i tko je vegetarijanac?\">\u0160to je to vegetarijanstvo i tko je vegetarijanac?<\/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\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/#Je_li_vegetarijanska_prehrana_zdrava\" title=\"Je li vegetarijanska prehrana zdrava?\">Je li vegetarijanska prehrana zdrava?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/#Koje_su_prednosti_vegetarijanske_prehrane\" title=\"Koje su prednosti vegetarijanske prehrane?\">Koje su prednosti vegetarijanske prehrane?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/#Koji_su_nedostaci_vegetarijanske_prehrane\" title=\"Koji su nedostaci vegetarijanske prehrane?\">Koji su nedostaci vegetarijanske prehrane?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/#Kako_se_medusobno_razlikuju_pojedini_oblici_vegetarijanstva\" title=\"Kako se me\u0111usobno razlikuju pojedini oblici vegetarijanstva?\">Kako se me\u0111usobno razlikuju pojedini oblici vegetarijanstva?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/#Je_li_vegetarijanska_prehrana_zdravija_od_obicne_prehrane_svejeda\" title=\"Je li vegetarijanska prehrana zdravija od obi\u010dne prehrane svejeda?\">Je li vegetarijanska prehrana zdravija od obi\u010dne prehrane svejeda?<\/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\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/#Koji_je_glavni_zakljucak\" title=\"Koji je glavni zaklju\u010dak?\">Koji je glavni zaklju\u010dak?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vegetarijanstvo dijeli ljude u dvije skupine. U prvoj skupini su oni koji ga smatraju najzdravijim na\u010dinom prehrane, dok druga skupina smatra da takav na\u010din prehrane ide ruku pod ruku sa zdravstvenim problemima. Zanimljivo je da su obje ove skupine djelomi\u010dno u pravu. Vegetarijanska prehrana doista mo\u017ee prouzro\u010diti nedostatak nekih vitamina, \u0161to pak pove\u0107ava rizik od odre\u0111enih zdravstvenih problema. Istovremeno, pravilno osmi\u0161ljena vegetarijanska prehrana mo\u017ee koristiti va\u0161em zdravlju. \u0160to ka\u017ee znanost, koje su prednosti i nedostaci usvajanja vegetarijanske prehrane?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">U ovome \u010dlanku mo\u017eete pro\u010ditati ne\u0161to vi\u0161e o pozitivnom utjecaju vegetarijanstva na:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#kardiovaskularno-zdravlje\">kardiovaskularno zdravlje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#razvoj-dijabetesa-tipa-2\">razvoj dijabetesa tipa 2<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#ucestalost-raka\">u\u010destalost oboljenja od raka<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#mrsavljenje\">mr\u0161avljenje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#okolina\">okolinu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#stocarstvo\">sto\u010darstvo<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">U \u010dlanku mo\u017eete pro\u010ditati vi\u0161e o negativnom utjecaju vegetarijanstva na:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#unos-bitnih-hranjivih-tvari\">unos bitnih hranjivih tvari<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#drustveni-zivot\">dru\u0161tveni \u017eivot<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#unos-procesuirane-hrane\">unos procesuirane hrane<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#nuznost-uzimanja-suplemenata\">nu\u017enost uzimanja suplemenata<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_to_vegetarijanstvo_i_tko_je_vegetarijanac\"><\/span>\u0160to je to vegetarijanstvo i tko je vegetarijanac?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\nVegetarijanstvo je na\u010din prehrane koji isklju\u010duje odre\u0111ene skupine namirnica \u017eivotinjskog podrijetla. Za ve\u0107inu vegetarijanaca to uklju\u010duje meso, no neki tako\u0111er ne konzumiraju jaja, ribu i mlije\u010dne proizvode. S obzirom na vrstu hrane \u017eivotinjskog podrijetla koja se isklju\u010duje iz prehrane, vegetarijanstvo se mo\u017ee podijeliti na nekoliko vrsta.\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 vrste vegetarijanske prehrane postoje?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Poluvegetarijanstvo (fleksitarijanstvo) <\/strong><span style=\"font-weight: 400\">\u2013 Ovo je <\/span><strong>najbla\u017ei oblik<\/strong><span style=\"font-weight: 400\"> vegetarijanstva. Poluvegetarijanci ne isklju\u010duju u potpunosti hranu \u017eivotinjskog podrijetla (uklju\u010duju\u0107i meso) iz prehrane, ali je konzumiraju u ograni\u010denim koli\u010dinama.<\/span><\/li>\n\n\n\n<li><strong>Pesketarijanstvo<\/strong><span style=\"font-weight: 400\"> \u2013 Nakon poluvegetarijanstva, ovo je drugi najmanje restriktivan oblik vegetarijanstva. Pesketarijanci ne jedu meso, ali konzumiraju <\/span><strong>ribu, jaja i mlije\u010dne proizvode<\/strong><span style=\"font-weight: 400\">.<\/span><\/li>\n\n\n\n<li><strong>Lakto-ovo vegetarijanstvo<\/strong><span style=\"font-weight: 400\"> \u2013 Osobe koje slijede ovaj na\u010din prehrane ne konzumiraju meso i ribu, ali konzumiraju <\/span><strong>jaja<\/strong><span style=\"font-weight: 400\"> i <\/span><strong>mlije\u010dne proizvode<\/strong><span style=\"font-weight: 400\">. Ovo je naj\u010de\u0161\u0107i oblik vegetarijanstva.<\/span><\/li>\n\n\n\n<li><strong>Ovo-vegetarijanstvo<\/strong><span style=\"font-weight: 400\"> \u2013 U ovom slu\u010daju, prehrana je znatno ograni\u010dena. Ovo-vegetarijanci od namirnica \u017eivotinjskog podrijetla jedu samo <\/span><strong>jaja<\/strong><span style=\"font-weight: 400\"> i isklju\u010duju ne samo meso i ribu, ve\u0107 i mlije\u010dne proizvode.<\/span><\/li>\n\n\n\n<li><strong>Lakto-vegetarijanstvo<\/strong><span style=\"font-weight: 400\"> \u2013 Ljudi koji slijede ovaj na\u010din prehrane konzumiraju <\/span><strong>mlije\u010dne proizvode<\/strong><span style=\"font-weight: 400\">, ali isklju\u010duju meso, ribu i jaja iz prehrane.<\/span><\/li>\n\n\n\n<li><strong>Veganstvo<span style=\"font-weight: 400\"> \u2013 Veganska prehrana ne sadr\u017ei <\/span>nikakve \u017eivotinjske proizvode.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/span><\/li>\n\n\n\n<li><strong>Sirova prehrana (veganstvo)<span style=\"font-weight: 400\"> \u2013 U ovom slu\u010daju iz prehrane se isklju\u010duju ne samo svi proizvodi <\/span>\u017eivotinjskog podrijetla<span style=\"font-weight: 400\">, ve\u0107 i <\/span>sva hrana prera\u0111ena<a href=\"https:\/\/www.jandonline.org\/article\/S0002-8223(04)01281-7\/fulltext\"> na temperaturi iznad 48\u00b0C<\/a>.<span style=\"font-weight: 400\"> Sirova prehrana stoga se uglavnom sastoji od <\/span>sirove hrane<span style=\"font-weight: 400\"> kao \u0161to su <\/span>povr\u0107e, vo\u0107e, ora\u0161asti plodovi, sjemenke, proklijale mahunarke i \u017eitarice.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[34]<\/span><\/li>\n\n\n\n<li><strong>Frutarijanstvo<\/strong><span style=\"font-weight: 400\"> \u2013 U prehrani frutarijanca ne\u0107ete prona\u0107i ni\u0161ta osim <\/span><strong>vo\u0107a<\/strong><span style=\"font-weight: 400\">, <\/span><strong>ora\u0161astih plodova i sjemenki<\/strong><span style=\"font-weight: 400\">.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1124x750.jpg\" alt=\"Koje vrste vegetarijanske prehrane postoje?\" class=\"wp-image-429175\" width=\"843\" height=\"563\" title=\"Koje vrste vegetarijanske prehrane postoje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_li_vegetarijanska_prehrana_zdrava\"><\/span>Je li vegetarijanska prehrana zdrava?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\nMnoge se organizacije sla\u017eu da pravilno osmi\u0161ljena vegetarijanska prehrana mo\u017ee zadovoljiti sve prehrambene potrebe ljudskog tijela i povrh toga imati mnoge zdravstvene dobrobiti. S ovom se tezom sla\u017eu i npr. WHO (Svjetska zdravstvena organizacija) i Ameri\u010dka akademija za prehranu i dijetetiku. [1,16,28]\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\nVa\u017eno je naglasiti da se ovdje radi samo o ispravno osmi\u0161ljenoj vegetarijanskoj prehrani. Vegetarijanska prehrana koja uklju\u010duje dovoljnu koli\u010dinu povr\u0107a, vo\u0107a, proizvoda od cjelovitih \u017eitarica, mahunarki, ora\u0161astih plodova, sjemenki i ostalu minimalno prera\u0111enu hranu ima mnogo prednosti na ljudsko zdravlje, poput smanjenog rizika od visokog krvnog tlaka i smanjene razine kolesterola u krvi. Drugim rije\u010dima, to je prehrana koja osigurava dovoljno dijetalnih vlakana, proteina, zdravih masti, minerala, vitamina i drugih korisnih bioaktivnih tvari.\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\nMe\u0111utim, ne smatra se svaka vegetarijanska prehrana zdravom. Primjerice, mnogi vegetarijanci konzumiraju pr\u017eeni sir s krumpiri\u0107ima. Nadalje, \u010dokolada, \u010dips, zasla\u0111ena pi\u0107a i razni deserti tako\u0111er mogu imati vegetarijanski profil sastojaka. Uistinu zdrava vegetarijanska prehrana sve ove i sli\u010dne namirnice sadr\u017ei samo u ograni\u010denim koli\u010dinama ili ih uop\u0107e nema, sli\u010dno kao i pravilno osmi\u0161ljena prehrana za \u201esvejede\u201d.\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1124x749.jpg\" alt=\"Prednosti vegetarijanske prehrane\" class=\"wp-image-429190\" width=\"843\" height=\"562\" title=\"Prednosti vegetarijanske prehrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_prednosti_vegetarijanske_prehrane\"><\/span>Koje su prednosti vegetarijanske prehrane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovisno o hrani koja se konzumira, vegetarijanska prehrana ima odre\u0111ene prednosti i mane. Danas \u0107emo se prvenstveno fokusirati na najzastupljeniji oblik vegetarijanstva, a to je <strong>lakto-ovo vegetarijanstvo<\/strong>. Dobro osmi\u0161ljena i raznolika lakto-ovo vegetarijanska prehrana ima nekoliko zdravstvenih prednosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kardiovaskularno-zdravlje\">1. Smanjeni rizik od kardiovaskularnih bolesti<\/h3>\n\n\n\n<p>Nekoliko je istra\u017eivanja dosljedno utvrdilo da vegetarijanska prehrana mo\u017ee imati blagotvoran u\u010dinak na zdravlje kardiovaskularnog sustava i da je povezana <strong>sa smanjenim rizikom od bolesti srca i krvnih \u017eila<\/strong>. Naime, EPIC Oxford istra\u017eivanje koje je pratilo zdravstveno stanje 65 000 pojedinaca u rasponu od 18 godina otkrilo je su vegetarijanci imali <strong>23 % manju u\u010destalost<\/strong> <strong>pojave<\/strong> <strong>ishemijske bolesti srca<\/strong> (stanje u kojem sr\u010dani mi\u0161i\u0107 nije adekvatno opskrbljen krvlju) u usporedbi s onima koji su konzumirali meso. <span class=\"tadv-color\" style=\"color: #ff6600\">[14,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je zato \u0161to sastav hranjivih tvari vegetarijanske prehrane mo\u017ee doprinijeti <strong>kontroli nekoliko klju\u010dnih faktora <\/strong>za zdravlje srca. Na primjer, mo\u017ee pomo\u0107i u odr\u017eavanju optimalne<strong> razine kolesterola u krvi, krvnog tlaka i tjelesne te\u017eine.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/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.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-749x1124.jpg\" alt=\"Utjecaj vegetarijanske prehrane na zdravlje srca\" class=\"wp-image-429205\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\nOvo zauzvrat smanjuje rizik od razvoja ateroskleroze (tako\u0111er poznate kao otvrdnjavanje arterija), kao i rizik od sr\u010danog udara, mo\u017edanog udara i ostalih sli\u010dnih zdravstvenih problema.\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako vegetarijanstvo utje\u010de na zdravlje kardiovaskularnog sustava?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vegetarijanstvo poma\u017ee u odr\u017eavanju optimalne tjelesne te\u017eine<\/strong>, \u0161to je va\u017eno za odr\u017eavanje zdravog i u\u010dinkovitog rada srca. Zahvaljuju\u0107i bogatstvu <strong>namirnica<\/strong> <strong>biljnog podrijetla<\/strong>, dobro osmi\u0161ljena vegetarijanska prehrana sadr\u017ei mnogo dijetalnih <a href=\"https:\/\/gymbeam.hr\/vlakna\">vlakana<\/a> koja doprinose <strong>ve\u0107em osje\u0107aju sitosti<\/strong> i time smanjuju <strong>koli\u010dinu unesene hrane<\/strong>. Dijetalna vlakna nalaze se u proizvodima od cjelovitih \u017eitarica, mahunarkama, povr\u0107u, vo\u0107u, ora\u0161astim plodovima i sjemenkama. <span class=\"tadv-color\" style=\"color: #ff6600\">[25]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Vegetarijanci tako\u0111er imaju bolju kontrolu nad razinom \u0161e\u0107era u krvi<\/strong> (glikemija), \u0161to se tako\u0111er mo\u017ee pripisati u\u010dinku dijetalnih <strong>vlakana<\/strong>. Ova vlakna <strong>usporavaju apsorpciju \u0161e\u0107era u krvotoku<\/strong> i na taj na\u010din sprje\u010davaju skokove u razini \u0161e\u0107era u krvi. Osim toga, dijetalna vlakna tako\u0111er mogu pomo\u0107i u <strong>smanjenju razine kolesterola<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/li>\n\n\n\n<li>Vegetarijanci obi\u010dno imaju <strong>ni\u017ee razine kolesterola<\/strong> zbog <strong>ograni\u010dene konzumacije \u017eivotinjskih masti<\/strong> i relativno <strong>ve\u0107eg unosa biljnih masti<\/strong> poput onih koje se nalaze u ora\u0161astim plodovima, sjemenkama i <a href=\"https:\/\/gymbeam.hr\/ulja\">biljnim uljima<\/a>. Ove biljne masti sadr\u017ee korisne <strong>mononezasi\u0107ene (MUFA) i polinezasi\u0107ene (PUFA) masne kiseline<\/strong> koje doprinose ni\u017eim razinama kolesterola u tijelu.<\/li>\n\n\n\n<li>Biljna hrana tako\u0111er obiluje <strong>vitaminima i bioaktivnim spojevima<\/strong> s antioksidativnim svojstvima koji doprinose <strong>ve\u0107oj za\u0161titi od o\u0161te\u0107enja krvnih<\/strong> <strong>\u017eila<\/strong>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"razvoj-dijabetesa-tipa-2\">2. Smanjen rizik od razvoja dijabetesa tipa 2<\/h3>\n\n\n\n<p>Dijabetes tipa 2, poznat i kao dijabetes melitus tipa 2, \u010desto je povezan s <strong>povi\u0161enim krvnim tlakom, pretilo\u0161\u0107u<\/strong> ili nezdravim razinama lipida u krvi, \u0161to se zajedni\u010dki naziva <strong>metaboli\u010dki<\/strong> <strong>sindrom<\/strong>. Kao \u0161to vegetarijanska prehrana mo\u017ee kontrolirati visoki krvni tlak ili pomo\u0107i regulirati razine kolesterola u krvi, tako mo\u017ee i potencijalno <strong>smanjiti rizik od razvoja dijabetesa tipa 2<\/strong> ili pomo\u0107i kontrolirati ovo zdravstveno stanje ako je ve\u0107 prisutno. Gore spomenuto EPIC Oxford istra\u017eivanje pokazalo je da je kod vegetarijanaca prisutan <strong>35 % manji rizik<\/strong> od razvoja dijabetesa tipa 2 od onih koji slijede standardnu dijetu. <span class=\"tadv-color\" style=\"color: #ff6600\"> [10,15,31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako vegetarijanstvo utje\u010de na rizik od razvoja dijabetesa tipa 2?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vegetarijanci obi\u010dno imaju optimalnu tjelesnu te\u017einu<\/strong>, \u0161to je tako\u0111er povezano s manjim rizikom od razvoja dijabetesa tipa 2. To je zato \u0161to ovakav na\u010din prehrane doprinosi <strong>boljoj osjetljivosti na inzulin<\/strong> koji tako mo\u017ee nesmetano obavljati svoju ulogu i odr\u017eavati <strong>zdravu razinu \u0161e\u0107era u krvi<\/strong> (glikemiju). <span class=\"tadv-color\" style=\"color: #ff6600\"> [14,15]<\/span><\/li>\n\n\n\n<li>Vegetarijanci tako\u0111er imaju <strong>stabilniju razinu \u0161e\u0107era u krvi<\/strong> zahvaljuju\u0107i dijetalnim <strong>vlaknima<\/strong> (iz povr\u0107a, <a href=\"https:\/\/gymbeam.hr\/zitarice\">cjelovitih \u017eitarica<\/a> i ostale biljne hrane). To je zato \u0161to dijetalna vlakna <strong>usporavaju apsorpciju \u0161e\u0107era u krvotoku<\/strong> i poma\u017eu u odr\u017eavanju ni\u017ee razine \u0161e\u0107era u krvi nakon obroka. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/li>\n\n\n\n<li>\u0160tovi\u0161e, vegetarijanska prehrana koja sadr\u017ei <strong>vrlo malu koli\u010dinu rafiniranih ugljikohidrata<\/strong> i <strong>jednostavnih \u0161e\u0107era<\/strong> tako\u0111er poma\u017ee u postizanju optimalne razine \u0161e\u0107era u krvi.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1124x749.jpg\" alt=\"Utjecaj vegetarijanske prehrane na dijabetes\" class=\"wp-image-429220\" width=\"843\" height=\"562\" title=\"Utjecaj vegetarijanske prehrane na dijabetes\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"ucestalost-raka\">3. Manja incidencija karcinoma<\/h3>\n\n\n\n<p>EPIC Oxford istra\u017eivanje sugerira da vegetarijanska prehrana tako\u0111er mo\u017ee <strong>smanjiti rizik od razvoja raka<\/strong>. Prema tom istra\u017eivanju, kod vegetarijanaca je zabilje\u017een 10 % manji rizik od razvoja bilo koje vrste raka u usporedbi s ljudima koji redovito jedu meso. Istra\u017eivanje je tako\u0111er pokazalo zna\u010dajno smanjenje rizika od tumora <strong>probavnog trakta<\/strong> me\u0111u vegetarijancima. \u0160tovi\u0161e, kod vegetarijanaca je zabilje\u017een <strong>62 % manji rizik<\/strong> od razvoja <strong>raka<\/strong> <strong>\u017eeluca<\/strong> i <strong>25 % manji rizik<\/strong> od razvoja raka <strong>debelog crijeva<\/strong> u usporedbi s onima koji jedu meso. <span class=\"tadv-color\" style=\"color: #ff6600\">[12,16,31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako vegetarijanstvo utje\u010de na razvoj karcinoma?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dokazi pokazuju da <strong>prehrana bogata vlaknima mo\u017ee pomo\u0107i u za\u0161titi od raka debelog crijeva<\/strong>. Vlakna imaju sposobnost <strong>vezanja \u0161tetnih i potencijalno kancerogenih tvari<\/strong> koje u organizam unosimo hranom ili koje nastaju u procesu metabolizma te na taj na\u010din sprje\u010davaju njihovu apsorpciju i djelovanje na stijenke probavnog trakta. Tako se prehrana koja je bogata proizvodima od <strong>cjelovitog zrna, mahunarkama, povr\u0107em i vo\u0107em<\/strong> smatra korisnom za zdravlje debelog crijeva. <span class=\"tadv-color\" style=\"color: #ff6600\"> [17]<\/span><\/li>\n\n\n\n<li><strong>Vegetarijanska prehrana mo\u017ee za\u0161tititi crijevnu stijenku<\/strong> zbog visokog udjela <strong>topivih<\/strong> <strong>vlakana<\/strong> koja se prvenstveno nalaze u <strong>vo\u0107u i povr\u0107u<\/strong>. Topiva vlakna djeluju kao <strong>prebiotik<\/strong>, tj. slu\u017ee kao izvor hrane za <strong>korisne bakterije u debelom crijevu<\/strong>. Te bakterije tada mogu proizvoditi tvari poput kratkolan\u010danih masnih kiselina koje mogu hraniti stanice crijevne sluznice. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Vitamini i druge tvari s antioksidativnim svojstvima<\/strong> kojima obiluje biljna prehrana mogu pomo\u0107i u <strong>za\u0161titi organizma od oksidativnog stresa<\/strong>. Antioksidansi djeluju tako da neutraliziraju slobodne radikale za koje je poznato da pridonose razvoju raka. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li><strong>Izbacivanje mesa i mesnih proizvoda<\/strong> iz prehrane tako\u0111er mo\u017ee pomo\u0107i u za\u0161titi od razvoja raka. Konzumacija <strong>crvenog mesa<\/strong> (posebice prera\u0111enog) smatra se jednim od \u010dimbenika koji pove\u0107avaju rizik od razvoja odre\u0111enih tumora. Me\u0111u <strong>industrijski prera\u0111enim mesnim proizvodima<\/strong> najve\u0107u opasnost predstavljaju <strong>kobasice, salame<\/strong> i sli\u010dni proizvodi. Prema jednom istra\u017eivanju, konzumacija <strong>50 g prera\u0111enog mesa dnevno<\/strong> pove\u0107ava rizik od raka debelog crijeva i rektuma za 18 % i raka debelog crijeva za 23 %. Me\u0111utim, uravnote\u017eena prehrana koja uklju\u010duje zdravu hranu mo\u017ee pomo\u0107i u smanjenju ovog rizika. Na primjer, konzumacija 90 g cjelovitih \u017eitarica dnevno povezana je sa 17 % ni\u017eim rizikom od raka debelog crijeva i rektuma i 18 % ni\u017eim rizikom od raka debelog crijeva. <span class=\"tadv-color\" style=\"color: #ff6600\">[16,17,27]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1124x749.jpg\" alt=\"Utjecaj vegetarijanske prehrane na razvoj karcinoma\" class=\"wp-image-429235\" width=\"843\" height=\"562\" title=\"Utjecaj vegetarijanske prehrane na razvoj karcinoma\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"mrsavljenje\">4. Poma\u017ee kod mr\u0161avljenja i odr\u017eavanja optimalne tjelesne te\u017eine<\/h3>\n\n\n\n<p>Vegetarijanska prehrana tako\u0111er je vrlo vjerojatno povezana i s <strong>manjom tjelesnom te\u017einom i ni\u017eim BMI indeksom<\/strong> (indeksom tjelesne mase). Jedno istra\u017eivanje na gotovo 40 000 \u017eena otkrilo je da je broj slu\u010dajeva s prekomjernom tjelesnom te\u017einom i pretilosti iznosio 40 % me\u0111u onim ispitanicama koje su konzumirale mje\u0161ovitu prehranu, a samo 25 % me\u0111u onima na vegetarijanskoj prehrani (to\u010dnije lakto-ovo vegetarijanskoj prehrani). Osim toga, \u010dini se da bi vegetarijanska prehrana mogla biti u\u010dinkovita i za ciljano <strong>mr\u0161avljenje<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[11,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako vegetarijanstvo mo\u017ee pomo\u0107i u mr\u0161avljenju ili odr\u017eavanju optimalne tjelesne te\u017eine?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Biljna hrana koja sadr\u017ei vlakna stvara osje\u0107aj sitosti,<\/strong> \u0161to mo\u017ee pomo\u0107i u smanjenju veli\u010dine porcija i ukupnog unosa kalorija. U ove namirnice spadaju <strong>povr\u0107e, vo\u0107e, cjelovite \u017eitarice, mahunarke<\/strong>, kao i ora\u0161asti plodovi i sjemenke.<\/li>\n\n\n\n<li><strong>Vlakna tako\u0111er poma\u017eu u usporavanju apsorpcije \u0161e\u0107era i<\/strong> <strong>masti<\/strong> iz probavnog trakta u krvotok. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li>Vegetarijanska prehrana obi\u010dno sadr\u017ei <strong>male koli\u010dine \u017eivotinjske masti<\/strong>, \u0161to ju \u010dini potencijalno manje kalori\u010dnom opcijom u usporedbi s mesnom prehranom.<\/li>\n\n\n\n<li>Dobro osmi\u0161ljena <strong>vegetarijanska prehrana<\/strong> trebala bi se sastojati od raznovrsne hrane koja ima relativno <strong>nisku energetsku vrijednost<\/strong>, \u0161to mo\u017ee pomo\u0107i u poticanju osje\u0107aja sitosti i sprje\u010davanju gladi. Namirnice s <strong>niskom energetskom gusto\u0107om<\/strong> uklju\u010duju, izme\u0111u ostalog, <strong>povr\u0107e i vo\u0107e<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ipak, potrebno je naglasiti da \u0107e mr\u0161avljenje biti uspje\u0161no samo kada je tijelo u <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\"><strong>kalorijskom deficitu<\/strong><\/a>. Ako se vegetarijanska prehrana sastoji od previ\u0161e kalorija, samim pridr\u017eavanjem vegetarijanske prehrane ne\u0107ete smr\u0161avjeti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,64225,5585,67396,43912,28393,60667,5331,5250,7974,6503,6503\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"okolina\">5. Vegetarijanska prehrana je ekolo\u0161ki prihvatljivija<\/h3>\n\n\n\n<p>Motivacija za prelazak na vegetarijansku prehranu nije uvijek vo\u0111ena njenim zdravstvenim dobrobitima, ve\u0107 prednostima u smislu utjecaja na <strong>okoli\u0161<\/strong>. To je zato \u0161to je proizvodnja i prerada hrane biljnog podrijetla <strong>odr\u017eivija<\/strong> i <strong>ekolo\u0161ki prihvatljivija<\/strong> u usporedbi s proizvodnjom hrane \u017eivotinjskog podrijetla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kakva je veza izme\u0111u prehrane i okoli\u0161a?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jedan od negativnih \u010dimbenika proizvodnje hrane \u017eivotinjskog podrijetla su <strong>emisije stakleni\u010dkih plinova<\/strong> koji se stvaraju tijekom tog procesa. Pove\u0107anje njihove koncentracije u atmosferi ubrzava <strong>globalno zatopljenje<\/strong>. U Europskoj uniji do <strong>17 % ukupnih emisija<\/strong> dolazi iz proizvodnje hrane \u017eivotinjskog podrijetla. Za usporedbu, to predstavlja ve\u0107u koli\u010dinu emisija godi\u0161nje od <strong>svih automobila i kombija u EU zajedno<\/strong> (podaci iz 2018.). <span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span><\/li>\n\n\n\n<li>Globalno, sto\u010darstvo je zaslu\u017eno za 72 \u2013 78 % svih emisija \u0161tetnih plinova koji dolaze iz poljoprivrede. <span class=\"tadv-color\" style=\"color: #ff6600\">[24]<\/span><\/li>\n\n\n\n<li>Proizvodnja hrane \u017eivotinjskog podrijetla tako\u0111er koristi golemu koli\u010dinu globalnog <strong>zemlji\u0161ta,<\/strong> \u010dak do <strong>71 % ukupnih poljoprivrednih povr\u0161ina. <\/strong>Tako visoka potro\u0161nja ide ruku pod ruku s <strong>kr\u010denjem \u0161uma <\/strong>jer se \u0161ume zamjenjuju poljima usjeva koja se koriste kao <strong>hrana za stoku.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\"> [29]<\/span><\/li>\n\n\n\n<li>Unato\u010d \u010dinjenici da proizvodnja hrane \u017eivotinjskog podrijetla stvara tako veliku koli\u010dinu emisija \u0161tetnih plinova i koristi zna\u010dajnu koli\u010dinu zemlji\u0161ta, hrana \u017eivotinjskog podrijetla osigurava samo <strong>18 % ukupnog unosa energije<\/strong> ljudskoj populaciji. Ostatak energije dolazi iz hrane biljnog podrijetla. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za razliku od hrane \u017eivotinjskog podrijetla, <strong>proizvodnja hrane biljnog podrijetla je ekolo\u0161ki prihvatljivija<\/strong>. Primjerice, proizvodnja hrane biljnog podrijetla <strong>namijenjene ljudskoj prehrani<\/strong> (ne kao hrana za doma\u0107e \u017eivotinje) zaslu\u017ena je za samo jednu tre\u0107inu emisija \u0161tetnih plinova u usporedbi sa hranom \u017eivotinjskog podrijetla. <span class=\"tadv-color\" style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prelazak na prehranu s ve\u0107im udjelom namirnica biljnog podrijetla mo\u017ee imati <strong>pozitivan utjecaj na okoli\u0161<\/strong>. U jednome istra\u017eivanju znanstvenici su procijenili da bi se, kad bi se prehrana svjetskog stanovni\u0161tva promijenila i temeljila prvenstveno na hrani biljnog podrijetla, emisije stakleni\u010dkih plinova iz poljoprivrede mogle smanjiti i za do <strong>56 %<\/strong>. \u0160tovi\u0161e, vrlo je vjerojatno da \u0107emo prije ili kasnije morati promijeniti i racionalizirati svoje prehrambene navike. Svjetsko stanovni\u0161tvo i dalje raste i bit \u0107e va\u017eno otkriti kako prehraniti tako veliki broj ljudi. U tu su svrhu razvijene inicijative kao \u0161to je <em>Planetary Health Diet<\/em> koja predla\u017ee takav pristup prehrani. <span class=\"tadv-color\" style=\"color: #ff6600\">[24,32,33]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1124x747.jpg\" alt=\"Vegetarijanstvo i okoli\u0161\" class=\"wp-image-429250\" width=\"843\" height=\"560\" title=\"Vegetarijanstvo i okoli\u0161\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"stocarstvo\">6. Brine o \u017eivotinjama<\/h3>\n\n\n\n<p>Kao i ranije spomenuti utjecaj vegetarijanske prehrane na okoli\u0161, eti\u010dki i moralni aspekt vegetarijanstva tako\u0111er mo\u017ee biti jak argument mnogim ljudima da prije\u0111u na biljnu prehranu. Mnogi vegetarijanci odbacuju <strong>trenutne metode uzgoja \u017eivotinja<\/strong> i postupke <strong>proizvodnje hrane \u017eivotinjskog podrijetla<\/strong>. \u017divotinje tako\u0111er osje\u0107aju bol, stres i strah pa mnogi ljudi smatraju neeti\u010dkim da se s njima bezosje\u0107ajno ili \u010dak okrutno postupa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Moralni i ekolo\u0161ki argumenti \u010desto su isprepleteni jedan s drugim i \u010dini se da su to <strong>najuvjerljiviji motivatori<\/strong> za prelazak na vegetarijanski na\u010din \u017eivota. Ispostavilo se da su pojedinci koji prihvate vegetarijanstvo na temelju spomenutih uvjerenja dugoro\u010dno najvi\u0161e predani odr\u017eavanju ove vrste prehrane. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1124x749.jpg\" alt=\"Vegetarijanstvo i etika\" class=\"wp-image-429265\" width=\"843\" height=\"562\" title=\"Vegetarijanstvo i etika\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_nedostaci_vegetarijanske_prehrane\"><\/span>Koji su nedostaci vegetarijanske prehrane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako vegetarijanska prehrana ima mnoge prednosti, ona tako\u0111er predstavlja odre\u0111ene rizike i to osobito vezane uz zdravlje. <strong>Izbacivanje cijelih skupina namirnica<\/strong> iz prehrane mo\u017ee dovesti do manjka va\u017enih hranjivih tvari, a \u0161to je vegetarijanska prehrana stro\u017ea, to su ve\u0107i rizici od manjka pojedinih hranjivih tvari. Koji su mogu\u0107i zdravstveni i drugi nedostaci usvajanja vegetarijanske prehrane?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"unos-bitnih-hranjivih-tvari\">1. Mo\u017ee dovesti do nedostatka esencijalnih nutrijenata<\/h3>\n\n\n\n<p>Odre\u0111ene hranjive tvari obilnije su u hrani \u017eivotinjskog podrijetla ili se lak\u0161e apsorbiraju iz ovih izvora. Zbog toga bi svaki vegetarijanac trebao biti svjestan toga koje to\u010dno hranjive tvari mogu nedostajati u njegovoj prehrani i kako ih pravilno nadoknaditi. Kojih nutrijenata obi\u010dno nedostaje u vegetarijanskoj prehrani?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. Omega-3 masne kiseline (Omega-3 FA)<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\">Omega-3 masne kiseline<\/a> su esencijalne <strong>polinezasi\u0107ene masne kiseline<\/strong> koje imaju klju\u010dnu ulogu u odr\u017eavanju pravilne funkcije <strong>srca, mozga i o\u010diju<\/strong>. Dok neke vrste omega-3 masnih kiselina tijelo mo\u017ee sintetizirati, druge je potrebno unijeti prehranom. <span class=\"tadv-color\" style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Koji su izvori omega-3 masnih kiselina?<\/h5>\n\n\n\n<p><strong>Alfa-linolenska kiselina (ALA)<\/strong> esencijalna je omega-3 masna kiselina koja ima klju\u010dnu ulogu u odr\u017eavanju optimalne razine kolesterola u krvi. Budu\u0107i da ljudsko tijelo <strong>ne mo\u017ee samostalno proizvesti<\/strong> ALA, ona se mora unositi prehranom. Dobri prehrambeni izvori alfa-linolenske kiseline su sjemenke lana, laneno ulje, sojino ulje, <a href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\">orasi<\/a> i <a href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\">chia sjemenke<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>ALA se zatim u na\u0161em organizmu transformira u EPA i DHA<\/strong> masne kiseline koje su neophodne za zdravlje <strong>mozga<\/strong> i <strong>srca<\/strong>. Me\u0111utim, transformacija ALA nije dovoljna \u2013 samo oko 5 % alfa-linolenske kiseline se pretvara u EPA i 0,5 % u DHA. Stoga je va\u017eno tako\u0111er unositi EPA i DHA putem prehrane. Ovo mo\u017ee biti izazov za mnoge vegetarijance budu\u0107i da su <strong>masne ribe<\/strong> (kao \u0161to su losos, sku\u0161a, haringa itd.) \u2014 koje su najbogatiji izvori ovih omega-3 masnih kiselina \u2014 \u010desto izba\u010dene iz njihove prehrane. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,7,30]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1124x749.jpg\" alt=\"Vegetarijanstvo i omega-3 masne kiseline\" class=\"wp-image-429280\" width=\"843\" height=\"562\" title=\"Vegetarijanstvo i omega-3 masne kiseline\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h5 class=\"wp-block-heading\">Kako vegetarijanac mo\u017ee unijeti dovoljno omega-3 masnih kiselina u organizam?<\/h5>\n\n\n\n<p>Za vegetarijance koji <strong>ne jedu masnu ribu<\/strong>, zadovoljavanje preporu\u010denog dnevnog unosa EPA i DHA masnih kiselina mo\u017ee biti prili\u010dno izazovno. Stoga je va\u017eno usredoto\u010diti se na redovitu konzumaciju <strong>biljnih izvora hrane<\/strong> koji sadr\u017ee <strong>alfa-linolensku kiselinu<\/strong> koja se u tijelu pretvara u EPA i DHA. Me\u0111utim, budu\u0107i da je stopa konverzije prili\u010dno niska, va\u0161em \u0107e tijelu mo\u017eda biti potreban dodatak <strong>omega-3 masnih kiselina u obliku <\/strong><a href=\"https:\/\/gymbeam.hr\/zdrave-masti\"><strong>dodataka prehrani<\/strong><\/a><strong>.<\/strong> Druga opcija je konzumacija veganskih proizvoda od <a href=\"https:\/\/gymbeam.hr\/vegan-omega-3-gymbeam.html\">morskih algi<\/a> koji mogu osigurati dovoljne koli\u010dine omega-3 masnih kiselina i tako zadovoljiti optimalnu potrebu organizma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati ne\u0161to vi\u0161e o odgovaraju\u0107oj koli\u010dini zdravih masti koje je potrebno uklju\u010diti u svoju prehranu, mo\u017eete pro\u010ditati \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6\/\"><strong>Koju bi koli\u010dinu zdravih masti trebalo jesti? Koli\u010dina omega-3 masnih kiselina va\u017enija je od njihovog omjera prema omega-6 masnim kiselinama.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u017deljezo<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/zeljezo-gymbeam.html\">\u017deljezo<\/a> je klju\u010dno za pravilno funkcioniranje tijela budu\u0107i da igra va\u017enu ulogu u <strong>proizvodnji energije, prijenosu kisika, stvaranju crvenih krvnih stanica i optimalnoj funkciji imunolo\u0161kog sustava<\/strong>. Premali unos \u017eeljeza stoga mo\u017ee imati negativne u\u010dinke na zdravlje. <span class=\"tadv-color\" style=\"color: #ff6600\"> [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Koji su izvori \u017eeljeza?<\/h5>\n\n\n\n<p>\u017deljezo je mineral koji se nalazi u mnogim namirnicama <strong>\u017eivotinjskog i biljnog podrijetla<\/strong>. Kao \u0161to mo\u017eete vidjeti u sljede\u0107im tablicama, hrana biljnog podrijetla zapravo sadr\u017ei vi\u0161e razine \u017eeljeza od hrane \u017eivotinjskog podrijetla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Biljni izvori<\/p>\n<p style=\"text-align: center\"><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Namirnice<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sadr\u017eaj \u017eeljeza (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">le\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/zobena-kasa\">zobene pahuljice<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/indijski-orascici-gymbeam.html\">indijski ora\u0161\u010di\u0107i<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\">bademi<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3,7 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u017divotinjski izvori<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Namirnice<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sadr\u017eaj \u017eeljeza (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017eumanjak jajeta<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">govedina<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">svinjetina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">jetra bakalara<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n\n\n<p>Kako je onda mogu\u0107e da vegetarijancima nedostaje \u017eeljeza? Naime, manjak \u017eeljeza povezan je s njegovim <strong>upijanjem<\/strong> u organizam. Hrana biljnog podrijetla sadr\u017ei takozvano <strong>ne-hem \u017eeljezo<\/strong> koje se iz probavnog trakta apsorbira u manjoj mjeri od <strong>hem \u017eeljeza<\/strong> iz hrane \u017eivotinjskog podrijetla. Dok iz namirnica <strong>biljnog podrijetla<\/strong> apsorbiramo 5-12 % \u017eeljeza, iz namirnica <strong>\u017eivotinjskog podrijetla<\/strong> mo\u017eemo apsorbirati <strong>15-35 %<\/strong> \u017eeljeza. Tako primjerice sa <strong>50 grama le\u0107e<\/strong> (uobi\u010dajena porcija u sirovom obliku) unesemo otprilike 0,4 \u2013 0,8 mg \u017eeljeza, \u0161to je koli\u010dina koju mo\u017eemo dobiti ako pojedemo <strong>samo jedan \u017eumanjak<\/strong>. Kao \u0161to vidite, jednostavno je lak\u0161e dobiti \u017eeljezo iz hrane \u017eivotinjskog podrijetla. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kako vegetarijanac mo\u017ee unijeti dovoljno \u017eeljeza?<\/h5>\n\n\n\n<p>Optimalan unos \u017eeljeza nije nemogu\u0107 zadatak za vegetarijance. Me\u0111utim, vegetarijanci bi trebali biti svjesni \u010dinjenice da se \u017eeljezo iz <strong>hrane biljnog podrijetla<\/strong> <strong>manje apsorbira<\/strong> u organizam i uravnote\u017eiti prehranu <strong>ve\u0107im unosom hrane bogate \u017eeljezom<\/strong>. Primjerice, le\u0107a, koja sadr\u017ei zna\u010dajnu koli\u010dinu ne-hem \u017eeljeza, postaje bolji izvor \u017eeljeza ako je \u010de\u0161\u0107e i u ve\u0107im koli\u010dinama konzumirate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading is-style-default\"><strong>Kako pobolj\u0161ati apsorpciju ne-hem \u017eeljeza iz hrane biljnog porijekla?<\/strong><\/h6>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Apsorpciju \u017eeljeza poti\u010de njegova kombinacija s <\/strong><a href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\"><strong>vitaminom C<\/strong><\/a><strong>.<\/strong> Stoga se preporu\u010da jesti hranu bogatu ne-hem \u017eeljezom zajedno s izvorima vitamina C poput <strong>paprike, lisnatog povr\u0107a<\/strong> (brokula, cvjeta\u010da i dr.), <strong>citrusnog <\/strong>ili<strong> bobi\u010dastog vo\u0107a<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,26]<\/span><\/li>\n\n\n\n<li>Kombinacija \u017eeljeza sa <strong>\u017eivotinjskim proteinima<\/strong> tako\u0111er mo\u017ee pobolj\u0161ati njegovu apsorpciju. Vegetarijanci stoga mogu poja\u010dati apsorpciju \u017eeljeza iz biljnih izvora dodavanjem namirnica poput <strong>jaja<\/strong> ili <strong>mlije\u010dnih<\/strong> <strong>proizvoda.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li>S druge strane, postoje faktori koji mogu <strong>smanjiti<\/strong> apsorpciju ne-hem \u017eeljeza. Me\u0111u njih spadaju <strong>fitati<\/strong> u proizvodima od cjelovitih \u017eitarica, <strong>kalcij<\/strong> i <strong>polifenoli<\/strong> <strong>u pi\u0107ima kao \u0161to su kava i \u010daj<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da razli\u010dite tvari u hrani mogu promijeniti apsorpciju \u017eeljeza i time utjecati na njegov unos, va\u017eno je da vegetarijanci pomno prate razinu \u017eeljeza u organizmu. Ukoliko otkrijete da imate premalo \u017eeljeza i te\u0161ko vam je nadomjestiti manjak \u017eeljeza kroz prehranu, savjetuje se razmisliti o uzimanju <a href=\"https:\/\/gymbeam.hr\/zeljezo\">dodataka prehrani<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1124x744.jpg\" alt=\"Vegetarijanstvo i \u017eeljezo\" class=\"wp-image-429306\" width=\"843\" height=\"558\" title=\"Vegetarijanstvo i \u017eeljezo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-2048x1356.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">3. Cink<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/cink-gymbeam.html\">Cink<\/a> sudjeluje u mnogim procesima u tijelu. Primjerice, igra va\u017enu ulogu u <strong>sintezi DNA<\/strong> i dio je <strong>metabolizma ugljikohidrata, masti i proteina<\/strong>. Ujedno je neophodan za zdravlje <strong>kostiju<\/strong>, <strong>kose<\/strong> i <strong>ko\u017ee<\/strong> te doprinosi optimalnoj funkciji <strong>imunolo\u0161kog sustava<\/strong>, <strong>vida<\/strong> i drugih tjelesnih funkcija. <span class=\"tadv-color\" style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Koji su izvori cinka?<\/h5>\n\n\n\n<p>Namirnice \u017eivotinjskog podrijetla poput <strong>mesa<\/strong>, <strong>jaja<\/strong> i <strong>ribe<\/strong> bogate su cinkom. Me\u0111utim, hrana biljnog podrijetla tako\u0111er je dobar izvor ovog minerala. Mo\u017eemo ga prona\u0107i u <a href=\"https:\/\/gymbeam.hr\/mahunarke\"><strong>mahunarkama<\/strong><\/a>, <a href=\"https:\/\/gymbeam.hr\/zitarice\"><strong>\u017eitaricama<\/strong><\/a>, <strong>ora\u0161astim plodovima<\/strong> i <strong>sjemenkama<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6,16]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Biljni izvori<\/p>\n<p style=\"text-align: center\"><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Namirnice<\/p>\n&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sadr\u017eaj cinka (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">le\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">bademi<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,12 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">heljda<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">prirodna ri\u017ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,1 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u017divotinjski izvori<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Namirnice<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sadr\u017eaj cinka (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">govedina (sirova)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">jaja<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n\n\n<p>Unos dovoljne koli\u010dine cinka kao vegetarijanac predstavlja sli\u010dan izazov kao i kod \u017eeljeza jer je cink iz hrane biljnog podrijetla slabije <strong>bioraspolo\u017eiv<\/strong> nego iz hrane \u017eivotinjskih izvora. To je tako zbog <strong>fitata<\/strong> u biljnoj hrani koji inhibiraju apsorpciju cinka. Me\u0111utim, <strong>namakanje<\/strong> ili <strong>klijanje<\/strong> biljne hrane mo\u017ee pomo\u0107i u smanjenju negativnih u\u010dinaka fitata na apsorpciju cinka. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kako vegetarijanci mogu osigurati dovoljan unos cinka?<\/h5>\n\n\n\n<p>Vegetarijanci mogu u svoj organizam unijeti cink iz izvora kao \u0161to su <strong>jaja, mahunarke, \u017eitarice, ora\u0161asti plodovi i sjemenke.<\/strong> Apsorpcija cinka mo\u017ee se pobolj\u0161ati <strong>klijanjem<\/strong> \u017eitarica, mahunarki ili sjemenki, \u0161to ne samo da pove\u0107ava unos cinka, ve\u0107 i unosi raznolikost u prehranu. Ako ovim namirnicama ne mo\u017eete zadovoljiti potrebe organizma za cinkom, preporu\u010duje se posegnuti za <a href=\"https:\/\/gymbeam.hr\/cink\">dodacima prehrani<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati ne\u0161to vi\u0161e o cinku, mo\u017eete pro\u010ditati na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/cink-za-sto-je-dobar-sto-uzrokuje-njegov-nedostatak-i-koji-su-najbolji-izvori\/\"><strong>Cink: za \u0161to je dobar, \u0161to uzrokuje njegov nedostatak i koji su najbolji izvori cinka?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1124x749.jpg\" alt=\"Vegetarijanstvo i cink\" class=\"wp-image-429322\" width=\"843\" height=\"562\" title=\"Vegetarijanstvo i cink\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">4. Vitamin D<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\">Vitamin D<\/a> je vitamin topiv u mastima koji je neophodan za zdravlje <strong>kostiju, zubi i mi\u0161i\u0107a<\/strong>. Tako\u0111er je va\u017ean za optimalnu funkciju <strong>imunolo\u0161kog sustava<\/strong> te za <strong>rast i diobu stanica.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Koji su izvori vitamina D?<\/h5>\n\n\n\n<p>Tijelo proizvodi ovaj vitamin pomo\u0107u <strong>sun\u010deve svjetlosti<\/strong>. Me\u0111utim, zbog sezonskih promjena i tek nekoliko sun\u010danih mjeseci u godini ne mo\u017eemo se u potpunosti osloniti na ovaj izvor pa <strong>vitamin D moramo unositi i prehranom<\/strong>. <strong>Masna riba, iznutrice i \u017eumanjak jajeta<\/strong> najbogatiji su izvori vitamina D. \u0160to se ti\u010de namirnica biljnog podrijetla, vitamin D se nalazi u <strong>gljivama<\/strong> u kojima se proizvodi UVB zra\u010denjem. <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<h5 class=\"wp-block-heading\">Kako vegetarijanci mogu unijeti dovoljno vitamina D?<\/h5>\n\n\n\n<p>Popis namirnica bogatih vitaminom D relativno je kratak i najbolji su izvori upravo namirnice \u017eivotinjskog podrijetla. Vegetarijanci ga mogu dobiti iz <strong>jaja<\/strong> ili nekih vrsta <strong>ribe<\/strong>. Me\u0111utim, \u010dak i za nekoga tko redovito konzumira svu hranu \u017eivotinjskog podrijetla <strong>prili\u010dno je izazovno zadovoljiti preporu\u010deni dnevni unos<\/strong> vitamina D. Za vegetarijance je to jo\u0161 te\u017ei izazov. Iz ovog se razloga preporu\u010duje usredoto\u010diti na suplementaciju vitamina D u obliku <a href=\"https:\/\/gymbeam.hr\/bio-vitamin-d3-vanavita.html\">dodataka prehrani<\/a> prikladnih za vegetarijance. Me\u0111utim, dobro je najprije provjeriti razinu vitamina D u svom organizmu i zaklju\u010diti treba li vam doista neki suplement. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u0161to vi\u0161e o vitaminu D mo\u017eete pro\u010ditati u na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\"><strong>Vitamin D: Za\u0161to je toliko va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1124x749.jpg\" alt=\"Vegetarijanstvo i vitamin D\" class=\"wp-image-429337\" width=\"843\" height=\"562\" title=\"Vegetarijanstvo i vitamin D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">5. Vitamin B12<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\">Vitamin B12<\/a> (kobalamin) neophodan je za pravilan rad <strong>\u017eiv\u010danog sustava<\/strong>, proizvodnju <strong>crvenih krvnih stanica<\/strong>, <strong>DNA i imunolo\u0161ki sustav<\/strong>. Ovaj nutrijent prvenstveno je prisutan u hrani \u017eivotinjskog podrijetla. Uobi\u010dajena hrana biljnog podrijetla poput \u017eitarica, mahunarki ili povr\u0107a ga ne sadr\u017ei. Kao posljedica, <strong>vegani<\/strong> koji ina\u010de ne konzumiraju nikakve \u017eivotinjske proizvode izlo\u017eeni su riziku od nedostatka vitamina B12, zbog \u010dega je suplementacija vitamina B12 klju\u010dna. <span class=\"tadv-color\" style=\"color: #ff6600\"> [23,30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Koji su izvori vitamina B12?<\/h5>\n\n\n\n<p>Glavni izvori ovog vitamina su <strong>\u017eivotinjski proizvodi<\/strong> poput mesa, ribe, iznutrice, jaja i mlije\u010dnih proizvoda. Me\u0111utim, odre\u0111ene koli\u010dine vitamina B12 mogu se prona\u0107i i u <strong>fermentiranoj hrani<\/strong> jer ga proizvode <strong>bakterije<\/strong>. Ima ga i u <strong>morskim algama<\/strong> ili <strong>gljivama<\/strong> uzgojenima u tlu s visokim sadr\u017eajem ovog vitamina. Me\u0111utim, apsorpcija i dostupnost vitamina B12 iz namirnica biljnog podrijetla jo\u0161 uvijek nisu sasvim obja\u0161njeni pa se na njih ne mo\u017ee ra\u010dunati kao na kvalitetan izvor vitamina B12.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kako vegetarijanci mogu unijeti dovoljno vitamina B12?<\/h5>\n\n\n\n<p>Lakto-ovo vegetarijanci moraju ra\u010dunati na unos ovog vitamina iz <strong>mlije\u010dnih proizvoda<\/strong> i <strong>jaja<\/strong>. Me\u0111utim, i kod njih se mo\u017ee javiti nedostatak pa bi svakako bilo korisno uzimati vitamin B12 u obliku <a href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\">dodatka prehrani<\/a>. <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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1124x749.jpg\" alt=\"Vegetarijanstvo i vitamin B12\" class=\"wp-image-429352\" width=\"843\" height=\"562\" title=\"Vegetarijanstvo i vitamin B12\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"drustveni-zivot\">2. Vegetarijanska prehrana mo\u017ee negativno utjecati na dru\u0161tveni \u017eivot<\/h3>\n\n\n\n<p>Mo\u017eda ste primijetili da se ljudi koji ne konzumiraju meso ili druge proizvode \u017eivotinjskog podrijetla \u010desto suo\u010davaju s podignutim obrvama ili neugodnim komentarima ljudi iz okoline. Obitelj, prijatelji ili kolege s posla mo\u017eda ne razumiju za\u0161to je netko iz njihovog kruga odlu\u010dio postati vegetarijanac. Isto tako mogu razumjeti va\u0161u odluku, ali se ne slagati s tim na\u010dinom \u017eivota. To mo\u017ee uzrokovati sukobe ne samo za stolom, ve\u0107 i u drugim dru\u0161tvenim okru\u017eenjima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vegetarijanci se tako\u0111er mogu suo\u010diti s izazovima prilikom odabira obroka u restoranima ili na dru\u0161tvenim doga\u0111anjima. Navika redovitog konzumiranja mesa i meso kao osnova kvalitetnog obroka duboko je ukorijenjena u na\u0161em dru\u0161tvu, \u0161to se o\u010dituje i na jelovnicima mnogih restorana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ipak, s vremenom je do\u0161lo do odre\u0111enog napretka i danas je lak\u0161e nego ikad prona\u0107i restoran u blizini koji nudi ukusna vegetarijanska jela. Svijest o vegetarijanskoj prehrani i njezinoj potencijalnoj dobrobiti tako\u0111er je ra\u0161irenija, \u0161to je dobar korak prema prihva\u0107anju nekoga tko odlu\u010di postati vegetarijanac.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1124x749.jpg\" alt=\"Nedostaci vegetarijanstva\" class=\"wp-image-429367\" width=\"843\" height=\"562\" title=\"Nedostaci vegetarijanstva\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"unos-procesuirane-hrane\">3. Mo\u017ee dovesti do ve\u0107eg unosa prera\u0111ene hrane<\/h3>\n\n\n\n<p>Ako vegetarijanska prehrana <strong>nije ispravno osmi\u0161ljena<\/strong>, vrlo lako mo\u017ee postati prepuna neprikladnim namirnicama. Kao \u0161to je ranije spomenuto, <strong>nije sva vegetarijanska hrana prikladna za svakodnevnu konzumaciju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oznaka \u201eprikladno za vegetarijance\u201d mo\u017ee biti varljiva jer mo\u017ee uklju\u010divati razne slatki\u0161e, peciva, pr\u017eenu hranu, brzu hranu i zasla\u0111ena pi\u0107a koja su <strong>visoko industrijski prera\u0111ena<\/strong> i <strong>sadr\u017ee velike koli\u010dine \u0161e\u0107era i masti<\/strong>, a <strong>nemaju esencijalne mikronutrijente i vlakna<\/strong>. Redovita konzumacija ove vrste hrane mo\u017ee vas zavarati jer ona nije prihvatljiva ni u vegetarijanskoj prehrani. Ove namirnice potrebno je <strong>ograni\u010diti<\/strong> u prehrani, bez obzira na to jeste li vegetarijanac ili ne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako smo svjesni \u010dinjenice da ovu vrstu hrane ne bismo trebali konzumirati u pretjeranim koli\u010dinama, visoko prera\u0111ena hrana tako\u0111er uklju\u010duje <strong>razne proizvode za vegetarijance<\/strong> poput biljnih \u201ekotleta\u201d, \u201ekobasica\u201d i drugih zamjena za meso. Iako se ovi proizvodi reklamiraju vegetarijancima, oni nisu idealne namirnice za svakodnevnu konzumaciju zbog svog visokog udjela <strong>soli, konzervansa i aditiva<\/strong>. Iz ovog je razloga preporu\u010dljivo ograni\u010diti njihov unos i uklju\u010diti ih samo povremeno kako biste vegetarijansku prehranu u\u010dinili raznolikom. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kod zdrave vegetarijanske prehrane bitno je usredoto\u010diti se na <strong>osnovne namirnice<\/strong> kao \u0161to su \u017eitarice, mahunarke, povr\u0107e i vo\u0107e te uklju\u010diti dio namirnica \u017eivotinjskog podrijetla koji je u skladu sa specifi\u010dnim oblikom vegetarijanstva. Na taj na\u010din vegetarijanska prehrana mo\u017ee osigurati sve bitne hranjive tvari potrebne za dobro zdravlje i sprije\u010diti nedostatak hranjivih tvari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u0161to vi\u0161e o hrani pogodnoj za vegetarijance mo\u017eete pro\u010ditati u \u010dlanku<strong>: <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/\" class=\"ek-link\"><strong>Alternative za meso na biljnoj bazi: koje su najbolje, koliko proteina sadr\u017ee i mogu li u potpunosti zamijeniti meso?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1124x749.jpg\" alt=\"Je li vegetarijanstvo lo\u0161e za zdravlje?\" class=\"wp-image-429382\" width=\"843\" height=\"562\" title=\"Je li vegetarijanstvo lo\u0161e za zdravlje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"nuznost-uzimanja-suplemenata\">4. Ponekad su dodaci prehrani neophodni<\/h3>\n\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli, vegetarijanska prehrana mo\u017ee rezultirati <strong>nedostatkom odre\u0111enih nutrijenata<\/strong>. \u0160to vi\u0161e hrane vegetarijanac eliminira, to je <strong>ve\u0107i rizik<\/strong> od nedostatka esencijalnih nutrijenata. Iz tog bi razloga svaki vegetarijanac trebao biti svjestan nutrijenata koji bi mu mogli nedostajati isklju\u010divanjem odre\u0111ene namirnice iz svoje prehrane. Unato\u010d mogu\u0107im naporima da odr\u017eavate raznoliku i uravnote\u017eenu prehranu, <strong>uzimanje dodataka prehrani mo\u017ee biti neophodno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne biste nikako trebali olako shva\u0107ati nedostatak odre\u0111enih mikronutrijenata jer ono mo\u017ee dovesti do raznih <strong>zdravstvenih komplikacija<\/strong>. Vegetarijanci bi stoga trebali biti svjesni \u010dinjenice da je za odr\u017eavanje dobrog zdravlja preporu\u010dljivo <strong>redovito raditi krvne pretrage i, ako je potrebno, nadopunjavati hranjive tvari ne samo prehranom, ve\u0107 i dodacima prehrani.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1124x749.jpg\" alt=\"Koje hranjive tvari mogu nedostajati va\u0161em organizmu ako ste vegetarijanac?\" class=\"wp-image-429397\" width=\"843\" height=\"562\" title=\"Koje hranjive tvari mogu nedostajati va\u0161em organizmu ako ste vegetarijanac?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_medusobno_razlikuju_pojedini_oblici_vegetarijanstva\"><\/span>Kako se me\u0111usobno razlikuju pojedini oblici vegetarijanstva?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaki oblik vegetarijanstva nosi rizik od nedostatka hranjivih tvari jednostavno zato \u0161to su <strong>odre\u0111ene skupine namirnica ograni\u010dene u prehrani kroz dulje vremensko razdoblje<\/strong>. \u010cak ni lakto-ovo vegetarijanstvo o kojem smo dosad govorili nije bez rizika za zdravlje unato\u010d tomu \u0161to je jedan od najbla\u017eih oblika vegetarijanstva. <strong>Kako se broj izba\u010denih namirnica pove\u0107ava, tako rastu i rizici od nutritivnih deficita.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vegani<\/strong> su izlo\u017eeni najve\u0107em riziku od nedostatka hranjivih tvari. Budu\u0107i da ne konzumiraju proizvode \u017eivotinjskog podrijetla, prakti\u010dki je nemogu\u0107e unijeti dovoljno <strong>vitamina B12<\/strong> u prehranu bez suplemenata. Ve\u0107i problem mo\u017ee nastati i kod unosa ve\u0107 spomenutog <strong>vitamina D, \u017eeljeza, cinka i omega-3 masnih kiselina<\/strong>. Osim toga, postoji i rizik od nedostatka <strong>kalcija, joda i proteina<\/strong>. Ako vas zanima ne\u0161to vi\u0161e o veganstvu i njegovim zamkama, pro\u010ditajte na\u0161 sljede\u0107i \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/\" class=\"ek-link\"><strong>Koje hranjive tvari veganima naj\u010de\u0161\u0107e nedostaju i kako ih nadoknaditi?<\/strong><\/a><\/li>\n\n\n\n<li><strong>Ovo-vegetarijanci<\/strong> koji u svoju prehranu uklju\u010duju <strong>jaja<\/strong>, ali izbacuju druge proizvode \u017eivotinjskog podrijetla, tako\u0111er mogu imati nedostatak <strong>kalcija<\/strong> uz ranije spomenute hranjive tvari. To je zato \u0161to najbolji izvor kalcija, a to su <strong>mlije\u010dni proizvodi<\/strong>, nije uklju\u010den u njihovu prehranu.<\/li>\n\n\n\n<li>S druge strane, <strong>lakto-vegetarijanci<\/strong> koji ne konzumiraju <strong>jaja<\/strong> mogu pak te\u017ee unijeti <strong>vitamin D<\/strong> iz prehrane.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1124x750.jpg\" alt=\"Rizici vegetarijanstva\" class=\"wp-image-429412\" width=\"843\" height=\"563\" title=\"Rizici vegetarijanstva\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_li_vegetarijanska_prehrana_zdravija_od_obicne_prehrane_svejeda\"><\/span>Je li vegetarijanska prehrana zdravija od obi\u010dne prehrane svejeda?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ukratko, mo\u017eemo zaklju\u010diti da vegetarijanska prehrana <strong>mo\u017ee<\/strong> <strong>biti<\/strong> zdravija od obi\u010dne prehrane koja uklju\u010duje meso. Me\u0111utim, uravnote\u017eena prehrana koja uklju\u010duje sve skupine namirnica tako\u0111er mo\u017ee imati koristi za zdravlje. U oba slu\u010daja mogu\u0107e je napraviti ispravan plan obroka koji donosi mnoge zdravstvene dobrobiti. S druge strane, ako niste pa\u017eljivi, vrlo je lako stvoriti prehranu koja je puna nezdrave, prera\u0111ene hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako usporedimo pravilno uravnote\u017eenu vegetarijansku prehranu i redovitu prehranu svejeda, nijedna nije superiornija od druge. Oba na\u010dina prehrane imaju odre\u0111ene zdravstvene prednosti. U kona\u010dnici, na vama je da odlu\u010dite koja vam vi\u0161e odgovara i koje \u0107ete se prehrane dr\u017eati.<\/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=\"Koji_je_glavni_zakljucak\"><\/span>Koji je glavni zaklju\u010dak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vegetarijanstvo postaje sve popularnije i to iz vrlo dobrih razloga. Dokazano je da ima zna\u010dajne <strong>zdravstvene<\/strong> <strong>prednosti<\/strong> poput smanjenog rizika od pojave <strong>kardiovaskularnih<\/strong> i <strong>kancerogenih<\/strong> <strong>bolesti<\/strong>, a mo\u017ee pomo\u0107i i u odr\u017eavanju <strong>optimalne tjelesne te\u017eine<\/strong>. Osim toga, <strong>ekolo\u0161ki je prihvatljivija<\/strong>. Me\u0111utim, kao i svaki alternativni na\u010din prehrane koji ne sadr\u017ei odre\u0111ene skupine namirnica, vegetarijanstvo tako\u0111er predstavlja rizike zbog mogu\u0107eg nedostatka odre\u0111enih nutrijenata. Vegetarijanci bi se stoga trebali pobrinuti da njihova prehrana bude <strong>raznolika<\/strong> i <strong>nutritivno uravnote\u017eena<\/strong> te, ako je potrebno, svoju prehranu nadopune visokokvalitetnom namirnicama ili suplementima kako bi <strong>sprije\u010dili prehrambene deficite<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/zdrava-hrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Koje su prednosti i mane prelaska na vegetarijanstvo? Biljna prehrana postaje sve popularnija i mnogi ljudi postavljaju ovo pitanje. U dana\u0161njem \u010dlanku saznat \u0107ete kako vegetarijanstvo utje\u010de na va\u0161e srce i tjelesnu te\u017einu, kao i koji bi nutrijenti mogli nedostajati va\u0161em tijelu ako odlu\u010dite postati vegetarijanac.<\/p>\n","protected":false},"author":156,"featured_media":429163,"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":[7352,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-475598","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-zdrav-nacin-zivota-hr","10":"tag-zdravlje-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vegetarijanstvo: prednosti i nedostaci prehrane bez mesa - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je li vegetarijanstvo zdravo? 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