{"id":502731,"date":"2024-01-25T16:53:01","date_gmt":"2024-01-25T15:53:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=502731"},"modified":"2024-01-26T01:31:16","modified_gmt":"2024-01-26T00:31:16","slug":"psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/","title":{"rendered":"Psyillium: kakav utjecaj ima na mr\u0161avljenje, probavu, mikrobiom i kako ga koristiti?"},"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\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#Sto_su_vlakna\" title=\"\u0160to su vlakna?\">\u0160to su vlakna?<\/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\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#Sto_je_Psyllium\" title=\"\u0160to je Psyllium?\">\u0160to je Psyllium?<\/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\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#Kako_Psyllium_djeluje\" title=\"Kako Psyllium djeluje?\">Kako Psyllium djeluje?<\/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\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#Koje_su_zdravstvene_dobrobiti_psylliuma\" title=\"Koje su zdravstvene dobrobiti psylliuma?\">Koje su zdravstvene dobrobiti psylliuma?<\/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\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#Moze_li_Psyllium_imati_nuspojave\" title=\"Mo\u017ee li Psyllium imati nuspojave?\">Mo\u017ee li Psyllium imati nuspojave?<\/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\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#Kako_koristiti_Psyllium\" title=\"Kako koristiti Psyllium?\">Kako koristiti Psyllium?<\/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\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jesu li vam ikada rekli da za pobolj\u0161anje probave ili oboga\u0107ivanje prehrane vlaknima trebate uzimati psyllium? Zapravo, ovo uop\u0107e nije lo\u0161 savjet jer ovaj biljni dodatak prehrani mo\u017ee uistinu umiriti va\u0161 nezadovoljni \u017eeludac, a pritom donijeti dodatne dobrobiti. Dakle, \u0161to je psyllium i kako vam mo\u017ee koristiti?<\/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 ovom \u0107ete \u010dlanku saznati vi\u0161e o utjecaju psylliuma na sljede\u0107a podru\u010dja:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca 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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#probava\" style=\"border-radius:0px\">Probava<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mikrobiom-crijeva\" style=\"border-radius:0px\">Mikrobiom crijeva<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#razine-kolesterola-u-krvi\" style=\"border-radius:0px\">Razine kolesterola u krvi<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#razine-\u0161e\u0107era-u-krvi\" style=\"border-radius:0px\">Razine \u0161e\u0107era u krvi<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mr\u0161avljenje\" style=\"border-radius:0px\">Mr\u0161avljenje<\/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_su_vlakna\"><\/span>\u0160to su vlakna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Kao \u0161to smo ve\u0107 nagovijestili, psyllium je vrsta <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vlakana<\/a>. U biti, vlakna su vrsta ugljikohidrata za koju tijelu <strong>nedostaju enzimi za probavu<\/strong>, pa napu\u0161taju tijelo u <strong>gotovo istom obliku u kojem su uneseni<\/strong>. Unato\u010d tome, ima mnoge prednosti i bitan je dio zdrave prehrane. Tipi\u010dna zdrava odrasla osoba trebala bi unositi <strong>25-30 g<\/strong> vlakana dnevno. [5,10]<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Vlakna se nalaze isklju\u010divo u <strong>hrani biljnog podrijetla<\/strong>. Njegovi dobri izvori uklju\u010duju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">mahunarke<\/a>, cjelovite \u017eitarice, povr\u0107e, vo\u0107e, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ora\u0161aste plodove i sjemenke.<\/a> <span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\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 se vlakna dijele?<\/h3>\n\n\n<p>Postoje dvije vrste vlakana u hrani i dodacima prehrani: <strong>topiva<\/strong> i <strong>netopiva<\/strong>. Svaki od njih funkcionira malo druga\u010dije, ali oba su neophodna za na\u0161e zdravlje. Sre\u0107om, u hrani su obi\u010dno kombinirani, pa samo trebate pratiti unosite li op\u0107enito dovoljnu koli\u010dinu namirnica bogatih vlaknima.<\/p>\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>Netopiva vlakna<\/strong> djeluju poput <strong>&#8220;metle&#8221; u crijevima<\/strong>. Upijaju vodu, pove\u0107avaju njen volumen i <strong>ubrzavaju prolazak probavljenog sadr\u017eaja kroz probavni trakt.<\/strong> Ova vrsta vlakana izlu\u010duje se iz tijela bez ikakvih promjena. Primjeri uklju\u010duju <strong>celulozu<\/strong> ili <strong>hemicelulozu<\/strong>.<\/li>\n\n\n\n<li><strong>Topiva vlakna apsorbiraju vodu<\/strong> u tankom crijevu, tvore\u0107i <strong>tvar sli\u010dnu gelu<\/strong>. To <strong>usporava<\/strong> probavu i poma\u017ee vam da se osje\u0107ate <strong>sitije<\/strong>. U debelom crijevu <strong>slu\u017ei kao hrana korisnim crijevnim bakterijama<\/strong> i utje\u010de na optimalan sastav <strong>crijevnog mikrobioma<\/strong>. Primjeri uklju\u010duju <strong>inulin, pektin<\/strong> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glukomanan<\/a>. <span style=\"color: #ff6600;\">[4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Vi\u0161e o vlaknima, njihovim vrstama, u\u010dincima na zdravlje i izvorima u hrani saznajte 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>Vlakna: za\u0161to nam trebaju i gdje ih mo\u017eemo prona\u0107i?<\/strong><\/a><\/p>\n\n\n<div style=\"height:18px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/09\/IMG_0328-2-1-749x1124.jpg\" alt=\"Podjela vlakana\" class=\"wp-image-498877\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-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\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_Psyllium\"><\/span>\u0160to je Psyllium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Psyllium<\/a>je vlakno dobiveno iz biljke Plantago ovata, poznatije kao <strong>Arnoglossum<\/strong>. Njegove dobrobiti prepoznate su u <strong>tradicionalnoj kineskoj<\/strong> i <strong>ayurvedskoj medicini<\/strong>, gdje se koristio za probleme poput visokog krvnog tlaka i nekih ko\u017enih problema.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111u ostalim vrstama vlakana, psyllium je prili\u010dno jedinstven jer, iako spada u <strong>topljiva vlakna<\/strong>, pokazuje karakteristike i <strong>netopivih vlakana<\/strong>. Sadr\u017ei tri razli\u010dite komponente, od kojih se svaka malo druga\u010dije pona\u0161a.<\/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 se vrste vlakana nalaze u Psylliumu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-20% \u010dine netopiva vlakna<\/li>\n\n\n\n<li>55-60% predstavlja komponenta koja mo\u017ee stvoriti gel u probavnom traktu<\/li>\n\n\n\n<li>10-15% se sastoji od viskoznih vlakana koja ne stvaraju gel<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i ovoj kombinaciji, psyllium je svestrano vlakno sa \u0161irim spektrom dobrobiti u usporedbi s drugim vrstama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na kraju, vrijedno je spomenuti da je psyllium <strong>hrana bez glutena<\/strong>, pa je siguran za osobe s celijakijom ili one s alergijama na p\u0161enicu ili necelijakijskom osjetljivo\u0161\u0107u na gluten. [8,9]<\/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=\"Kako_Psyllium_djeluje\"><\/span>Kako Psyllium djeluje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U tankom crijevu psyllij <strong>upija vodu i stvara gel<\/strong>, \u0161to je tipi\u010dno za topiva vlakna. Moglo bi se pretpostaviti da \u0107e to usporiti probavu, ali naprotiv, <strong>ubrzava<\/strong> je, sli\u010dno kao i netopiva vlakna. <strong>Osim toga,<\/strong> zna\u010dajno <strong>pove\u0107ava volumen stolice<\/strong>, \u0161to je uobi\u010dajeno svojstvo netopivih vlakana. Posljedi\u010dno, obi\u010dno se koristi kao <strong>laksativ<\/strong>, tvar koja mo\u017ee <strong>pospje\u0161iti i ubrzati rad crijeva,<\/strong> \u0161to je korisno u slu\u010dajevima zatvora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimljivo je da psyllij manje <strong>metaboliziraju crijevne bakterije<\/strong> u tankom crijevu u usporedbi s onim \u0161to je tipi\u010dno za topiva vlakna. To mu omogu\u0107uje <strong>da zadr\u017ei svoju sposobnost zadr\u017eavanja vode<\/strong>, odr\u017eavaju\u0107i svoj veliki volumen, \u0161to poma\u017ee u glatkom prolasku stolice. \u0160tovi\u0161e, budu\u0107i da bakterije imaju minimalan utjecaj na psyllium, on ostaje gotovo netaknut, \u0161to ga \u010dini u\u010dinkovitim za namjeravanu svrhu.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_zdravstvene_dobrobiti_psylliuma\"><\/span>Koje su zdravstvene dobrobiti psylliuma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"probava\">1. Pozitivan utjecaj na probavu<\/h3>\n\n\n<p>Kao i kod svih vrsta vlakana, primarna i najja\u010da dobrobit psiliuma le\u017ei u njegovom pozitivnom u\u010dinku na na\u0161 probavni sustav. Rije\u010d je o<strong> svestranom dodatku prehrani<\/strong> sa \u0161irokim spektrom primjene, a lije\u010dnici ga \u010desto preporu\u010duju kao korisnu pomo\u0107 kod probavnih tegoba.<\/p>\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><p>Psyllium je dobro poznati <strong>laksativ koji stvara masu<\/strong>. U praksi to zna\u010di da upija vodu i pove\u0107ava volumen stolice te olak\u0161ava kretanje stolice kroz probavni trakt. To poma\u017ee boljem pra\u017enjenju crijeva.<\/p><\/li>\n\n\n\n<li>Tako\u0111er <strong>omek\u0161ava stolicu<\/strong> i pobolj\u0161ava njenu konzistenciju. Me\u0111utim, va\u017eno je upamtiti da to mo\u017ee biti u\u010dinkovito samo ako odr\u017eavate odgovaraju\u0107u hidrataciju.<\/li>\n\n\n\n<li>Sve u svemu, mo\u017ee jednostavno <strong>podr\u017eati i ubrzati pra\u017enjenje crijeva<\/strong>.<\/li>\n\n\n\n<li>Stoga mo\u017ee pomo\u0107i kod <strong>zatvora<\/strong>, a mo\u017ee se koristiti i za njegovu prevenciju.<\/li>\n\n\n\n<li>S druge strane, pogodan je i za<strong> probleme s proljevom<\/strong>, jer mo\u017ee upiti vi\u0161ak vode i tako zgusnuti stolicu.<\/li>\n\n\n\n<li>Mo\u017ee <strong>normalizirati pra\u017enjenje crijeva<\/strong> i pru\u017eiti pomo\u0107 za obje ove pote\u0161ko\u0107e. <span style=\"color: #ff6600;\">[14]<\/span><\/li>\n<\/ul>\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\">Psyllium i sindrom iritabilnog crijeva (IBS)<\/h4>\n\n\n<p>Studije sugeriraju da psyllij mo\u017ee biti u\u010dinkovit za osobe koje pate od <strong>sindroma iritabilnog crijeva (IBS)<\/strong>. IBS je problemati\u010dno stanje koje karakteriziraju <strong>nepravilni pokreti crijeva, nadutost, gr\u010devi<\/strong> i <strong>izmjeni\u010dne epizode proljeva i zatvora<\/strong>, s razli\u010ditim <strong>kombinacijama<\/strong> ovih simptoma. Uzroci ovog problema obi\u010dno su prili\u010dno slo\u017eeni. Ipak, \u010dini se da je konzumacija psyllija jedan od na\u010dina koje bi moglo pomo\u0107i u ubla\u017eavanju simptoma. Ne postoji preporu\u010dena doza za psyllium za IBS, ali studije spominju u\u010dinkovite doze od oko <strong>20 grama dnevno<\/strong>. [7,11]<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Uzrokuje li psyllium nadutost?<\/h4>\n\n\n<p>Jedna zna\u010dajna prednost psylliuma je ta \u0161to, za razliku od drugih vrsta topivih vlakana (npr. inulina koji se nalazi u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sirup-od-cikorije-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sirupu od cikorije<\/a>ili glukomanana), <strong>obi\u010dno se ne povezuje s naduto\u0161\u0107u<\/strong> \u010dak ni u prevelikim koli\u010dinama. Plinovi se obi\u010dno stvaraju kada vlakna metaboliziraju crijevni mikroorganizmi. Me\u0111utim, samo vrlo mali dio psylliuma se obra\u0111uje na ovaj na\u010din, tako da obi\u010dno ne uzrokuje nadutost. Ako tra\u017eite dodatak koji \u0107e vam pomo\u0107i pri pra\u017enjenju crijeva, ali ste zabrinuti zbog plinova i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">napuhanog trbuha<\/a>, psyllij bi mogao biti dobar izbor. <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"668\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-1124x668.jpg\" alt=\"Psyllium i probava\" class=\"wp-image-498899\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-1124x668.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-400x238.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-1536x914.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-2048x1218.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mikrobiom-crijeva\">2. Utje\u010de na crijevni mikrobiom<\/h3>\n\n\n<p>Na\u0161 probavni sustav dom je korisnih mikroorganizama koji koegzistiraju s nama tijekom cijelog \u017eivota i igraju vitalnu ulogu u na\u0161em cjelokupnom zdravlju. Ovim <strong>milijardama korisnih bakterija, kvasaca i drugih si\u0107u\u0161nih organizama<\/strong>, koji se zajedni\u010dki nazivaju <strong>crijevni mikrobiom<\/strong>, potrebna je redovita <strong>prehrana<\/strong> kako bi napredovali i imali dugotrajan pozitivan u\u010dinak na na\u0161 <strong>imunolo\u0161ki sustav<\/strong>. Pogodna &#8220;hrana&#8221; za ove organizme su takozvani <strong>prebiotici<\/strong>, koji su u osnovi <strong>topiva vlakna<\/strong>, koja ne mo\u017eemo sami probaviti, ali ih mo\u017eemo osigurati kao hranu za ve\u0107 spomenute mikroorganizme koji \u017eive u debelom crijevu. Zauzvrat nam nude brojne zdravstvene dobrobiti. Ve\u0107 znamo za gore navedene pozitivne u\u010dinke na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>imunitet<\/strong><\/a> i zdravlje <strong>kardiovaskularnog sustava<\/strong>, no govori se i o njihovom utjecaju na <strong>psihi\u010dku dobrobit<\/strong> ili na <strong>smanjenje rizika od pretilosti.<\/strong> <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Iako smo ranije spomenuli da crijevne bakterije ne metaboliziraju psyllium u tolikoj mjeri kao druge vrste vlakana, on im ipak daje <strong>ne\u0161to hranjivih tvari.<\/strong> Pona\u0161a se kao prebiotik, pridonose\u0107i <strong>optimalnom sastavu crijevnog mikrobioma<\/strong>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, malo je vjerojatno da \u0107e sam psyllium zadovoljiti stanovnike va\u0161eg probavnog sustava. Bitna je <strong>raznolika prehrana koja sadr\u017ei dovoljno namirnica bogatih vlaknima.<\/strong> Ako osje\u0107ate potrebu dodatno podr\u017eati sastav svog mikrobioma dodacima, mogli biste razmotriti i druge vrste topivih vlakana, poput <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">glukomanana<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/jabucna-vlakna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">jabu\u010dnih vlakana.<\/a><\/p>\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=\"5380,5331,53080,62785,48139,36625,67690,53113,67696,36412,60667,46168,64225,46912,29956\" ><\/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=\"razine-kolesterola-u-krvi\">3.Poma\u017ee u sni\u017eavanju razine kolesterola<\/h3>\n\n\n<p>Razina kolesterola u krvi jedan je od parametara koji lije\u010dnici redovito provjeravaju na preventivnim pregledima. Cilj bi trebao biti odr\u017eavanje razine kolesterola unutar <strong>optimalnog raspona<\/strong> (do 5 mmol\/L), jer povi\u0161ene razine pove\u0107avaju rizik od<strong> ateroskleroze (otvrdnu\u0107a arterija),<\/strong> \u0161to mo\u017ee dovesti do stanja kao \u0161to je infarkt miokarda.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Stoga je korisno znati kako<strong> sprije\u010diti pove\u0107anje razine kolesterola<\/strong> ili pomo\u0107i u<strong> smanjenju ve\u0107 visokih vrijednosti.<\/strong> Uzimanje psiliuma mo\u017ee biti jedan od na\u010dina da se to postigne. U probavnom sustavu <strong>ve\u017ee se na \u017eu\u010dne kiseline<\/strong> (koje se koriste za probavu masti) i <strong>iznosi ih iz tijela<\/strong>. Me\u0111utim, te molekule <strong>sadr\u017ee i kolesterol,<\/strong> koji se tako\u0111er izlu\u010duje uz pomo\u0107 psiliuma. Kao rezultat toga, tijelo mora <strong>potro\u0161iti svoje rezerve kolesterola kako bi stvorilo nove \u017eu\u010dne kiseline.<\/strong> Redovito uzimanje psiliuma mo\u017ee, dakle, pridonijeti postupnom smanjenju razine kolesterola u krvi. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Povezanost izme\u0111u konzumacije psylliuma i sni\u017eenih razina kolesterola dokazana je u studiji u kojoj je sudjelovalo 248 osoba s hiperkolesterolemijom (povi\u0161enom razinom kolesterola). Sudionici su slijedili 8-tjednu dijetu (AHA korak 1 dijeta) i bili su podijeljeni u dvije grupe. Jedna grupa je konzumirala <strong>psyllium dva puta dnevno (2 x 5,1 g),<\/strong> dok je druga grupa uzimala <strong>placebo<\/strong> (celulozu). Utvr\u0111eno je da se u skupini koja je uzimala psyllium razina LDL kolesterola (&#8220;lo\u0161eg&#8221; kolesterola) smanjila u prosjeku za <strong>2,9%<\/strong>, dok je u skupini koja je primala placebo zapravo porasla za 3,9%. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Svatko tko \u017eeli dugoro\u010dno odr\u017eati zdravu razinu kolesterola tako\u0111er bi trebao pratiti svoju prehranu. Vi\u0161e o tome kako zdrava prehrana treba izgledati mo\u017eete saznati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako se nau\u010diti zdravo hraniti?<\/strong><\/a> <\/p>\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-IMG-20200210-WA0016-1124x749-1.webp\" alt=\"Psyllium i razine kolesterola\" class=\"wp-image-498983\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-IMG-20200210-WA0016-1124x749-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-IMG-20200210-WA0016-1124x749-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"razine-\u0161e\u0107era-u-krvi\">4. Utje\u010de na razinu \u0161e\u0107era u krvi<\/h3>\n\n\n<p><strong>Razina \u0161e\u0107era u krvi (glikemija)<\/strong> ima zdrav raspon, a ako je ta granica opetovano povi\u0161ena, to zna\u010di da je na\u0161e tijelo vi\u0161e <strong>ne mo\u017ee dr\u017eati pod kontrolom<\/strong>. To mo\u017ee uklju\u010divati stanja kao \u0161to je smanjena tolerancija glukoze, koja se s vremenom mo\u017ee razviti u dijabetes tipa 2. Povi\u0161enu glikemiju ne treba shva\u0107ati olako jer s vremenom mo\u017ee dovesti do <strong>postupnog o\u0161te\u0107enja krvnih \u017eila<\/strong> i pove\u0107ati rizik od raznih zdravstvenih problema.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Psyllium mo\u017ee biti jedan od na\u010dina za <strong>odr\u017eavanje razine \u0161e\u0107era u krvi.<\/strong> Zbog svoje sposobnosti stvaranja gela u probavnom sustavu, mo\u017ee se <strong>vezati za \u0161e\u0107er iz prehrane<\/strong> i <strong>usporiti njegovu apsorpciju u krv.<\/strong> To rezultira <strong>sporijim<\/strong> po\u010detkom glikemije, \u0161to mo\u017ee pobolj\u0161ati ukupnu kontrolu \u0161e\u0107era u krvi. Studije su \u010dak predlo\u017eile psyllium kao dobar dodatak terapiji dijabetesa tipa 2. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>U\u010dinak psylliuma na glikemiju tako\u0111er je primije\u0107en u meta-analizi koja je procjenjivala rezultate sedam studija. Utvr\u0111eno je da uzimanje <strong>10 grama psiliuma 20-30 minuta prije obroka<\/strong> mo\u017ee biti u\u010dinkovito u smanjenju glikemije nakon obroka kod osoba s dijabetesom. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Oscilacije u razini \u0161e\u0107era u krvi tako\u0111er mogu utjecati na <strong>obi\u010dne zdrave osobe.<\/strong> Jeste li ikada osjetili nekontroliranu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u017eelju za slatkim<\/strong><\/a> ili se osje\u0107ali kao da vam je <strong>razina energije na toboganu<\/strong>? Ovi simptomi mogu biti povezani s <strong>fluktuiraju\u0107im razinama \u0161e\u0107era u krvi<\/strong>. Psyllium, \u010dak iu slu\u010daju zdrave osobe, mo\u017ee dovesti do ni\u017eih fluktuacija glikemije i pomo\u0107i u ograni\u010davanju redovitih posjeta hladnjaku ili neo\u010dekivanih padova energije.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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=\"mr\u0161avljenje\">5. Mo\u017ee pomo\u0107i kod mr\u0161avljenja<\/h3>\n\n\n\n<p>Vjerojatno ste u nekom trenutku bili na dijeti, toliko ograni\u010dili unos hrane da ste i u snu bili gladni, a vjerojatno nije trebalo dugo prije nego \u0161to ste odustali od dijete. Ovo je uobi\u010dajena situacija koja se javlja kada pravilno ne prilagodite svoju prehranu. Naravno, biti pomalo gladan je normalno kada ste na dijeti, ali va\u0161 cilj bi trebao biti taj osje\u0107aj svesti na najmanju mogu\u0107u mjeru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kako biste uspje\u0161no sprije\u010dili glad i <strong>smanjili unos kalorija<\/strong> za mr\u0161avljenje, bitno je uklju\u010diti hranu koja vam poma\u017ee da se <strong>osje\u0107ate siti.<\/strong> Topiva vlakna, uklju\u010duju\u0107i psyllium, mogu pomo\u0107i u tome tako \u0161to apsorbiraju vodu i<strong> pune \u017eeludac,<\/strong> poti\u010du\u0107i bolji osje\u0107aj sitosti.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Istra\u017eivanja \u010dak sugeriraju da bi psyllij mogao <strong>potisnuti apetit<\/strong> potencijalno podupiru\u0107i proizvodnju hormona koji dovode do <strong>smanjene \u017eudnje za hranom<\/strong>. Me\u0111utim, rezultati o ovoj temi variraju i \u010dini se da bi za postizanje ovog u\u010dinka mogle biti potrebne visoke doze psiliuma. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Neka znanstvena istra\u017eivanja potvr\u0111uju pozitivne u\u010dinke psylliuma na mr\u0161avljenje. Na primjer, studija s 36 sudionika zaklju\u010dila je da je grupa koja je uzimala psyllij <strong>(10,5 grama dnevno)<\/strong> izgubila u prosjeku <strong>3 kg tijekom 8 tjedana,<\/strong> dok je placebo grupa zadr\u017eala svoju te\u017einu. S druge strane, jedna meta-analiza nekoliko studija sugerirala je da psyllij nema u\u010dinka na mr\u0161avljenje. [1,13]<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Rezultati su mje\u0161oviti, vjerojatno zato \u0161to se psyllij djelomi\u010dno pona\u0161a kao netopiva vlakna. Ipak, mo\u017ee poslu\u017eiti kao koristan dodatak dobro strukturiranom <strong>planu mr\u0161avljenja<\/strong>. U kombinaciji s to\u010dnim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kalorijskim deficitom<\/a> i odgovaraju\u0107im op\u0107im unosom vlakana, psyllij mo\u017ee dovesti do ni\u017eih brojeva na vagi i smanjenju \u017eelje za slatkim.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako vas zanima koliko biste kalorija trebali unijeti kada poku\u0161avate smr\u0161aviti, mo\u017eete koristiti na\u0161 <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)\"><strong>online kalkulator za energetski unos i makronutrijente.<\/strong><\/a><\/li>\n\n\n\n<li>Tra\u017eite li odgovaraju\u0107e dodatke prehrani za mr\u0161avljenje, prona\u0107i \u0107ete ih u \u010dlanku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Dietary supplements for weight loss: Which will help burn fat or fill you up? (opens in a new tab)\">Dodaci prehrani za mr\u0161avljenje: koji poma\u017eu u sagorijevanju masno\u0107e ili potiskuju apetit?<\/a>&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/image-37-1124x749-1.webp\" alt=\"Psyllium i mr\u0161avljenje\" class=\"wp-image-498938\" title=\"Psyllium i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image-37-1124x749-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image-37-1124x749-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Moze_li_Psyllium_imati_nuspojave\"><\/span>Mo\u017ee li Psyllium imati nuspojave?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cak i u slu\u010daju psylliuma, va\u017eno je zapamtiti da previ\u0161e dobre stvari mo\u017ee imati negativne u\u010dinke. Pretjerani unos psylliuma, kao i vlakana op\u0107enito, mo\u017ee dovesti do nekoliko neugodnih nuspojava koje treba uzeti u obzir pri njegovoj uporabi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017ee uzrokovati&nbsp;<strong>probavne probleme<\/strong>, osobito <strong>zatvor<\/strong>. Ako uzimanje psiliuma nije popra\u0107eno odgovaraju\u0107im unosom teku\u0107ine, mo\u017ee u\u010diniti vi\u0161e \u0161tete nego koristi. <strong>Stoga vodite ra\u010duna o odr\u017eavanju odgovaraju\u0107e hidratacije kada koristite psyllium.<\/strong> Sli\u010dno, problemi mogu nastati ako odmah po\u010dnete uzimati visoke doze na koje niste navikli. Stoga je preporu\u010dljivo postupno pove\u0107avati koli\u010dinu.<\/li>\n\n\n\n<li>U ekstremnim slu\u010dajevima mo\u017ee se razviti stanje zvano <strong>bezoar<\/strong>, \u0161to je <strong>blokada u probavnom sustavu koju \u010dini psyllij<\/strong> i koja ometa prolaz kroz crijeva. Ovo je stanje obi\u010dno povezano s <strong>prirodno niskom pokretljivo\u0161\u0107u probavnog sustava<\/strong>. <span style=\"color: #ff6600;\">[12]<\/span><\/li>\n\n\n\n<li>Pote\u0161ko\u0107e mogu nastati kod osoba koje pate od <strong>alergija<\/strong> ili <strong>astme<\/strong>. Primije\u0107eno je da udisanje pra\u0161ine psiliuma <strong>pogor\u0161ava simptome<\/strong> kod osoba s ovim stanjima. Stoga, ako se borite s bilo kojim od ovih problema, vrijedi to imati na umu.<\/li>\n\n\n\n<li><strong>Pretjerani unos psylliuma<\/strong> (kao i vlakana op\u0107enito) mo\u017ee biti povezan sa <strong>smanjenom apsorpcijom minerala i vitamina<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_koristiti_Psyllium\"><\/span>Kako koristiti Psyllium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Ne postoji precizna preporuka za dnevni unos psylliuma. Idealna dnevna doza ovisit \u0107e o tome <strong>koliko je vlakana ve\u0107 prisutno u va\u0161oj prehrani<\/strong>. Ovisi i o tome u koju svrhu \u017eelite koristiti psyllium. Evo nekoliko op\u0107ih smjernica:<\/p>\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>Zatvor i pote\u0161ko\u0107e s pra\u017enjenjem crijeva:<\/strong> odgovaraju\u0107a doza bi mogla biti <strong>15 grama dnevno podijeljeno u tri doze (3 puta po 5 grama dnevno),<\/strong> a po potrebi se koli\u010dina mo\u017ee pove\u0107ati. Ukupni sadr\u017eaj vlakana u va\u0161oj prehrani igra klju\u010dnu ulogu.<\/li>\n\n\n\n<li><strong>Odr\u017eavanje dobre probave i redovitog pra\u017enjenja crijeva: Jedna porcija od 5 g dnevno<\/strong> mo\u017ee biti dovoljna, ali ako je va\u0161a redovita prehrana siroma\u0161na vlaknima, ve\u0107a doza mo\u017ee biti po\u017eeljna.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/psyllium-1124x749.jpg\" alt=\"Kako koristiti Psyllium?\" class=\"wp-image-498954\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/psyllium-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/psyllium-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/psyllium-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/psyllium-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko kalorija ima Psyllium?<\/h3>\n\n\n<p>Sli\u010dno drugim vrstama topivih vlakana, psyllij sadr\u017ei malu koli\u010dinu energije. To je otprilike <strong>2 kcal po 1 gramu psiliuma,<\/strong> \u0161to je upola manje u usporedbi s ugljikohidratima ili proteinima (4 kcal po 1 gramu), a jo\u0161 manje u usporedbi s mastima (9 kcal po 1 gramu). Dakle, ako konzumirate 10 grama psylliuma dnevno, iz njega biste dobili oko 20 kcal. Da to stavimo u perspektivu, energetska vrijednost 10 grama psylliuma otprilike je jednaka \u010detvrtini male banane.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koji Psyllium je najbolji?<\/h3>\n\n\n\n<p>Kako bismo zadovoljili individualne preferencije, na tr\u017ei\u0161tu je dostupno nekoliko oblika psylliuma. Mo\u017eete nai\u0107i na sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Psyllium ljuskice<\/li>\n\n\n\n<li>Psyllium prah<\/li>\n\n\n\n<li>Psyllium kapsule<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Op\u0107enito, svi oblici psylliuma <strong>imaju iste u\u010dinke<\/strong>. Izbor koji \u0107ete koristiti ovisi o va\u0161im preferencijama. <strong>Prakti\u010dne kapsule<\/strong> mogu se progutati s teku\u0107inom kao i svaki drugi dodatak prehrani, dok se <strong>prah<\/strong> ili <strong>ljuska<\/strong> psylliuma mogu pomije\u0161ati s <strong>vodom, jogurtom<\/strong> ili <strong>ka\u0161om<\/strong>. Tako\u0111er zadr\u017eavaju svoja svojstva kada se koriste u <strong>kuhanju<\/strong> ili <strong>pe\u010denju<\/strong>, \u0161to olak\u0161ava njihovu <strong>ugradnju u bezbrojne recepte<\/strong>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>U svakom slu\u010daju, va\u017eno je <strong>odr\u017eavati adekvatan unos teku\u0107ine<\/strong>, a <strong>uz teku\u0107inu se preporu\u010da konzumiranje psylliuma u bilo kojem obliku.<\/strong><\/p>\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_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Psyllium je dobro poznati dodatak me\u0111u dijetalnim vlaknima, koji se \u010desto koristi kod probavnih problema. No, mo\u017eda niste znali da se radi o posebnoj vrsti vlakana pogodnoj ne samo za ubla\u017eavanje zatvora ve\u0107 i za rje\u0161avanje suprotnog problema. Nadalje, mo\u017ee vam pomo\u0107i da vas <strong>zasiti dok ste na dijeti i pozitivno utjecati na razinu kolesterola i \u0161e\u0107era u krvi.<\/strong> U kombinaciji s raznolikom prehranom, psyllium mo\u017ee koristiti ne samo va\u0161oj probavi ve\u0107 i va\u0161em cjelokupnom zdravlju. Kada se odlu\u010dite koristiti ga, ne zaboravite odr\u017eavati <strong>odgovaraju\u0107u hidrataciju<\/strong> kako bi u\u010dinkovito djelovao.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li nau\u010dili ne\u0161to novo o psylliumu? Ako je ovaj \u010dlanak pobudio va\u0161 interes, bilo bi nam drago da ga podijelite sa svojim prijateljima.<\/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\/vlakna\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Psyllium je prili\u010dno izuzetan u podru\u010dju dijetalnih vlakana. Ima sposobnost normalizacije cjelokupne probave i nudi dodatne zdravstvene prednosti. Koje su njegove prednosti i kako ga koristiti? Ovaj \u0107e \u010dlanak otkriti detalje.<\/p>\n","protected":false},"author":156,"featured_media":498840,"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":[130],"tags":[6500,6368,7586,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-502731","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-mrsavljenje-hr","10":"tag-vlakna-hr","11":"tag-zdravlje-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>Psyillium: kakav utjecaj ima na mr\u0161avljenje, probavu, mikrobiom i kako ga koristiti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Psyllium poma\u017ee kod zatvora i mo\u017ee olak\u0161ati rad crijeva. Mo\u017ee pomo\u0107i u mr\u0161avljenju, smanjenju \u017eelje za slatkim i glikemije. Kako ga uzimati?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Psyillium: kakav utjecaj ima na mr\u0161avljenje, probavu, mikrobiom i kako ga koristiti? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Psyllium poma\u017ee kod zatvora i mo\u017ee olak\u0161ati rad crijeva. Mo\u017ee pomo\u0107i u mr\u0161avljenju, smanjenju \u017eelje za slatkim i glikemije. Kako ga uzimati?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-01-25T15:53:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-01-26T00:31:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/Psyllium-1-1124x588.jpg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Psyillium: kakav utjecaj ima na mr\u0161avljenje, probavu, mikrobiom i kako ga koristiti?\",\"datePublished\":\"2024-01-25T15:53:01+00:00\",\"dateModified\":\"2024-01-26T00:31:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/\"},\"wordCount\":2867,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Psyllium-1.jpg\",\"keywords\":[\"dodaci prehrani\",\"mr\u0161avljenje\",\"vlakna\",\"zdravlje\"],\"articleSection\":[\"Dodatci prehrani\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/\",\"name\":\"Psyillium: kakav utjecaj ima na mr\u0161avljenje, probavu, mikrobiom i kako ga koristiti? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Psyllium-1.jpg\",\"datePublished\":\"2024-01-25T15:53:01+00:00\",\"dateModified\":\"2024-01-26T00:31:16+00:00\",\"description\":\"Psyllium poma\u017ee kod zatvora i mo\u017ee olak\u0161ati rad crijeva. Mo\u017ee pomo\u0107i u mr\u0161avljenju, smanjenju \u017eelje za slatkim i glikemije. Kako ga uzimati?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Psyllium-1.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Psyllium-1.jpg\",\"width\":1200,\"height\":628,\"caption\":\"Psyllium: Ak\u00fd vplyv m\u00e1 na chudnutie, tr\u00e1venie \u010di mikrobi\u00f3m a ako ho u\u017e\u00edva\u0165?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Psyillium: kakav utjecaj ima na mr\u0161avljenje, probavu, mikrobiom i kako ga koristiti?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Psyillium: kakav utjecaj ima na mr\u0161avljenje, probavu, mikrobiom i kako ga koristiti? - GymBeam Blog","description":"Psyllium poma\u017ee kod zatvora i mo\u017ee olak\u0161ati rad crijeva. Mo\u017ee pomo\u0107i u mr\u0161avljenju, smanjenju \u017eelje za slatkim i glikemije. Kako ga uzimati?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/","og_type":"article","og_title":"Psyillium: kakav utjecaj ima na mr\u0161avljenje, probavu, mikrobiom i kako ga koristiti? - GymBeam Blog","og_description":"Psyllium poma\u017ee kod zatvora i mo\u017ee olak\u0161ati rad crijeva. Mo\u017ee pomo\u0107i u mr\u0161avljenju, smanjenju \u017eelje za slatkim i glikemije. Kako ga uzimati?","og_url":"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/","og_site_name":"GymBeam Blog","article_published_time":"2024-01-25T15:53:01+00:00","article_modified_time":"2024-01-26T00:31:16+00:00","og_image":[{"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/Psyllium-1-1124x588.jpg","type":"","width":"","height":""}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Psyillium: kakav utjecaj ima na mr\u0161avljenje, probavu, mikrobiom i kako ga koristiti?","datePublished":"2024-01-25T15:53:01+00:00","dateModified":"2024-01-26T00:31:16+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/"},"wordCount":2867,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Psyllium-1.jpg","keywords":["dodaci prehrani","mr\u0161avljenje","vlakna","zdravlje"],"articleSection":["Dodatci prehrani"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/","url":"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/","name":"Psyillium: kakav utjecaj ima na mr\u0161avljenje, probavu, mikrobiom i kako ga koristiti? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Psyllium-1.jpg","datePublished":"2024-01-25T15:53:01+00:00","dateModified":"2024-01-26T00:31:16+00:00","description":"Psyllium poma\u017ee kod zatvora i mo\u017ee olak\u0161ati rad crijeva. Mo\u017ee pomo\u0107i u mr\u0161avljenju, smanjenju \u017eelje za slatkim i glikemije. Kako ga uzimati?","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Psyllium-1.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Psyllium-1.jpg","width":1200,"height":628,"caption":"Psyllium: Ak\u00fd vplyv m\u00e1 na chudnutie, tr\u00e1venie \u010di mikrobi\u00f3m a ako ho u\u017e\u00edva\u0165?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Psyillium: kakav utjecaj ima na mr\u0161avljenje, probavu, mikrobiom i kako ga koristiti?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/502731","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=502731"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/502731\/revisions"}],"predecessor-version":[{"id":522511,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/502731\/revisions\/522511"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/498840"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=502731"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=502731"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=502731"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=502731"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=502731"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}