{"id":505029,"date":"2023-10-24T14:19:08","date_gmt":"2023-10-24T12:19:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=505029"},"modified":"2024-06-13T10:35:36","modified_gmt":"2024-06-13T08:35:36","slug":"kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini\/","title":{"rendered":"Kvinoja: Zakaj je to brezglutensko super\u017eivilo vredno vklju\u010diti v va\u0161o prehrano?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini\/#Kaj_je_kvinoja_od_kod_prihaja_in_kaksen_je_njen_okus\" title=\"Kaj je kvinoja, od kod prihaja in kak\u0161en je njen okus?\">Kaj je kvinoja, od kod prihaja in kak\u0161en je njen okus?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini\/#9_koristi_kvinoje_za_zdravje_in_boljso_postavo\" title=\"9 koristi kvinoje za zdravje in bolj\u0161o postavo\">9 koristi kvinoje za zdravje in bolj\u0161o postavo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini\/#Kaksne_hranilne_vrednosti_ima_kvinoja\" title=\"Kak\u0161ne hranilne vrednosti ima kvinoja?\">Kak\u0161ne hranilne vrednosti ima kvinoja?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini\/#Katere_vitamine_in_minerale_vsebuje_kvinoja\" title=\"Katere vitamine in minerale vsebuje kvinoja?\">Katere vitamine in minerale vsebuje kvinoja?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini\/#Kaksna_je_vsebnost_antinutrientov_v_kvinoji\" title=\"Kak\u0161na je vsebnost antinutrientov v kvinoji?\">Kak\u0161na je vsebnost antinutrientov v kvinoji?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini\/#Kako_pripraviti_kvinojo\" title=\"Kako pripraviti kvinojo?\">Kako pripraviti kvinojo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini\/#Odlicni_recepti_ki_vsebujejo_kvinojo\" title=\"Odli\u010dni recepti, ki vsebujejo kvinojo\">Odli\u010dni recepti, ki vsebujejo kvinojo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/kvinoja-brezglutensko-zito-in-superzivilo-bogato-z-beljakovinami-vlakninami-in-vitamini\/#Kaj_si_morate_zapomniti\" title=\"Kaj si morate zapomniti?\">Kaj si morate zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ali imate v svoji prehrani le nekaj obi\u010dajnih prilog, kot so krompir, ri\u017e ali testenine? Potem se vam morda zdi, da je zdrava prehrana precej dolgo\u010dasna. Vendar to zagotovo ni tako. Z dana\u0161njim \u010dlankom smo se odlo\u010dili razbiti ta stereotip in si podrobneje ogledati \u0161e eno super mo\u017enost, ki je kvinoja. To psevdo \u017eito ima odli\u010dne hranilne vrednosti, je okusno, preprosto ga je pripraviti in ga lahko u\u017eivamo na stotine na\u010dinov. Zagotovo se je ne boste naveli\u010dali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V tem \u010dlanku boste prebrali o u\u010dinkih kvinoje na ta podro\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=\"#izguba-teze\" style=\"border-radius:0px\">Izguba te\u017ee<\/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=\"#ravni-sladkorja-v-krvi\" style=\"border-radius:0px\">Ravni sladkorja v 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=\"#raven-holesterola\" style=\"border-radius:0px\">Raven holesterola<\/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=\"#oksidativni-stres\" style=\"border-radius:0px\">Oksidativni stres<\/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=\"#prebava\" style=\"border-radius:0px\">Prebava<\/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\">Poleg tega boste spoznali tudi te lastnosti in prednosti kvinoje:<\/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=\"#brez-glutena\" style=\"border-radius:0px\">Brez glutena<\/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=\"#vir-kakovostnih-beljakovin\" style=\"border-radius:0px\">Vir kakovostnih beljakovin<\/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=\"#enostavna-priprava\" style=\"border-radius:0px\">Enostavna priprava<\/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=\"#nizka-vsebnost-FODMAP\" style=\"border-radius:0px\">Nizka vsebnost FODMAP<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_kvinoja_od_kod_prihaja_in_kaksen_je_njen_okus\"><\/span>Kaj je kvinoja, od kod prihaja in kak\u0161en je njen okus? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod imenom kvinoja jo morda poznate kot rastlino Chenopodium quinoa, ki spada med <strong>psevdo\u017eita.<\/strong> Od obi\u010dajnih \u017eit se razlikuje po tem, da njena majhna semena botani\u010dno niso uvr\u0161\u010dena med zrna. Vendar sta njihova vsebnost hranilnih snovi in uporaba v kuhinji podobni. Zato jo lahko uporabljamo na enak na\u010din kot na primer ri\u017e. Kvinoja se najpogosteje pojavlja v obliki prilog, razli\u010dnih me\u0161anic z zelenjavo in mesom ali njegovimi rastlinskimi nadomestki (<a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>). Pogosto pa se dodaja tudi razli\u010dnim juham, solatam, pala\u010dinkam in drugim jedem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je torej zelo <strong>vsestranski proizvod<\/strong>. Zato ni presenetljivo, da ima po vsem svetu dolgo tradicijo. Kvinoja se je za\u010dela gojiti v ju\u017enoameri\u0161kih Andih ve\u010d tiso\u010d let pred na\u0161im \u0161tetjem. Inki so jo imeli celo za <strong>sveto hrano<\/strong>. Za razliko od krompirja ali koruze pa je v Evropi ni doletela enaka usoda. Pravzaprav so jo \u0160panci najprej ozna\u010dili za nekr\u0161\u010dansko, zaradi \u010desar so jo na nekaterih obmo\u010djih prenehali gojiti. S\u010dasoma so se s pridelavo kvinoje skupaj z drugimi polj\u0161\u010dinami razvile sorte, ki jih poznamo \u0161e danes. \u010ceprav obstaja ve\u010d kot 3000 sort kvinoje, se zaradi preprostosti najpogosteje razlikuje med <strong><a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">belo<\/a>, rde\u010do in <a href=\"https:\/\/gymbeam.si\/crna-kvinoja-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010drno<\/a><\/strong> kvinojo. Vsaka ima nekoliko druga\u010den prehranski profil, vendar vse vsebujejo<strong> veliko dragocenih mikrohrani<\/strong>l. Tudi zato velja za super\u017eivilo. <span style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne glede na izbrano barvo bo kvinoja vedno pribli\u017eno enake oblike v obliki drobnih zrnc z <strong>ne\u017enim okusom po ore\u0161\u010dkih<\/strong>, ki se odli\u010dno poda k sladkim in slanim jedem. Tako kot druga psevdo \u017eita (<a href=\"https:\/\/gymbeam.si\/ajda\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ajda<\/a>, amarant) ima tudi kvinoja to prednost, da ne vsebuje glutena. To bodo cenili bolniki s celiakijo in drugi ljudje, ki se iz kakr\u0161nega koli razloga izogibajo glutenu. Poleg tega rezultati \u0161tudij ka\u017eejo, da se proizvodnja kvinoje od leta 2013 eksponentno pove\u010duje. Zdru\u017eeni narodi so to leto celo razglasili za leto kvinoje. Poleg odli\u010dnega prehranskega profila je razlog za to tudi dejstvo, da se rastlina lahko <strong>prilagodi manj ugodnim podnebnim razmeram, kar bi lahko pripomoglo k zagotavljanju preskrbe s hrano v dr\u017eavah v razvoju<\/strong>. Zato bi lahko od nje imelo koristi ve\u010d ljudi. Celo NASA se zanjo zanima kot za potencialno hrano za astronavte. <span style=\"color: #ff6600\">[1-3][25-23]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T161545.663.png\" alt=\"Kaj je kvinoja, od kod prihaja in kak\u0161en je njen okus?\" class=\"wp-image-501263\" title=\"Kaj je kvinoja, od kod prihaja in kak\u0161en je njen okus?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T161545.663.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T161545.663-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"9_koristi_kvinoje_za_zdravje_in_boljso_postavo\"><\/span>9 koristi kvinoje za zdravje in bolj\u0161o postavo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"gluten-free\">1. Brez glutena<\/h3>\n\n\n\n<p>Sama kvinoja je \u017eivilo <strong>brez glutena<\/strong>. To potrjuje tudi \u0161tudija, v kateri so preu\u010devali, kako bi se oseba s celiakijo odzvala na u\u017eivanje 50 g kvinoje na dan v obdobju 6 tednov. Njeno u\u017eivanje je bilo dobro prena\u0161ano in <strong>ni poslab\u0161alo zdravja<\/strong>. To je dobra novica za ljudi, ki se iz kakr\u0161nega koli razloga izogibajo glutenu. A \u010deprav kvinoja <strong>naravno ne vsebuje glutena<\/strong>, to \u0161e ne pomeni, da morajo biti brez glutena tudi druga \u017eivila iz kvinoje. Vedno morate paziti, kje je bila kvinoja predelana in ali so bile med proizvodnjo dodane <strong>druge sestavine, ki bi lahko povzro\u010dile prebavne motnje. <\/strong><span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kvinoja lahko ljudem na brezglutenski dieti pomaga pri dopolnjevanju kakovostnih ogljikovih hidratov, beljakovin in dragocenih mikrohranil. Hkrati bo v brezglutensko prehrano, za katero je zna\u010dilna omejena izbira \u017eivil, vnesla nov, sve\u017e okus. <\/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>\u010ce \u017eelite izvedeti ve\u010d o glutenu, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/gluten-ali-je-res-skodljiv-za-vse-nas\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Gluten &#8211; ali je res \u0161kodljiv za vse nas?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"a-source-of-quality-protein\">2. Odli\u010den vir rastlinskih beljakovin<\/h3>\n\n\n\n<p>Velika prednost kvinoje je, da je eden <strong>kakovostnej\u0161ih virov beljakovin, in to ne le za vegane<\/strong>. Velja za popolno beljakovino, saj vsebuje vse esencialne aminokisline v optimalnem razmerju, zato lahko re\u010demo, da ima kakovosten aminokislinski spekter. Drugi rastlinski viri beljakovin, kot so <strong>obi\u010dajna <a href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eita<\/a> ali <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a><\/strong>, imajo obi\u010dajno omejen aminokislinski profil. Zato je idealno kombinirati razli\u010dne vire med seboj. Vendar to ne velja za kvinojo. Za razliko od drugih \u017eit je <strong>bogata tudi z <a href=\"https:\/\/gymbeam.si\/l-lizin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lizinom<\/a> in drugimi <a href=\"https:\/\/gymbeam.si\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">esencialnimi aminokislinami<\/a><\/strong>. Zaradi tega je odli\u010den dodatek k prehrani \u0161portnikov, ki jih <strong>zanima rast mi\u0161ic, kakovostna regeneracija ali zdravje kosti.<\/strong> <span style=\"color: #ff6600\">[5-6]<\/span><\/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>\u010ce \u017eelite ve\u010d nasvetov o virih beljakovin, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/\" target=\"_blank\" rel=\"noopener\">Kateri so najbolj\u0161i viri rastlinskih beljakovin in zakaj jih vklju\u010diti v prehrano?<\/a><\/strong><\/li>\n\n\n\n<li>Nasvete o dostopnih virih beljakovin najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/cenovno-dostopna-zivila-bogata-z-beljakovinami\/\" target=\"_blank\" rel=\"noopener\">Cenovno dostopna \u017eivila, bogata z beljakovinami.<\/a><\/strong><\/li>\n\n\n\n<li>\u010ce ste vegan ali \u017eelite v svojo prehrano vklju\u010diti ve\u010d rastlinskih beljakovin, ne spreglejte na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/\" target=\"_blank\" rel=\"noopener\">Kateri so najbolj\u0161i viri rastlinskih beljakovin in zakaj bi jih morali vklju\u010diti v svojo prehrano?<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" 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=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/960x1200_VV_09-899x1124.jpg\" alt=\"9 koristi kvinoje za zdravje in bolj\u0161o postavo\" class=\"wp-image-501282\" title=\"9 koristi kvinoje za zdravje in bolj\u0161o postavo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/960x1200_VV_09-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/960x1200_VV_09-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/960x1200_VV_09.jpg 960w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"weight-loss\">3. Lahko pomaga pri huj\u0161anju<\/h3>\n\n\n\n<p>\u010ce ste na dieti in posku\u0161ate izgubiti nekaj odve\u010dnih kilogramov ma\u0161\u010dobe, je lahko kvinoja <strong>odli\u010dno \u017eivilo<\/strong>, ki ga lahko redno dodajate na svoj kro\u017enik kot del shuj\u0161evalne diete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je predvsem posledica \u017ee omenjene vsebnosti <strong>visokokakovostnih beljakovin in vlaknin<\/strong>. Ti dve sestavini pripomoreta k temu, da ste dlje \u010dasa siti, kar je idealno za huj\u0161anje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na ta na\u010din lahko pomaga zmanj\u0161ati vnos energije, ohraniti kalori\u010dni primanjkljaj in shuj\u0161ati. Poleg tega z beljakovinami bogati obroki <strong>pomagajo prepre\u010diti <a href=\"https:\/\/gymbeam.si\/blog\/15-nacinov-za-boj-proti-zelji-po-sladkorju\/\" target=\"_blank\" rel=\"noopener\">\u017eeljo po sladkih<\/a> in slanih dobrotah<\/strong>. Tako \u010dokolado in druge dobrote v shrambi prepustite nekomu drugemu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beljakovine v kvinoji pomagajo tudi pri <strong>ohranjanju in gradnji mi\u0161ic<\/strong>, zaradi \u010desar bo va\u0161e telo porabilo ve\u010d energije tudi v mirovanju. To vodi do tako imenovanega pospe\u0161evanja presnove, kar je koristno tudi pri<strong> huj\u0161anju<\/strong>. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je povezano s toplotnim u\u010dinkom beljakovin. Ta je med vsemi makrohranili najvi\u0161ji (do 30 %).Preprosto povedano to pomeni, da telo samo porabi ve\u010d energije za njihovo presnovo in do neke mere kalorije kurimo zastonj. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od 100 kcal, ki jih zau\u017eijemo v obliki beljakovin, na\u0161e telo porabi do 30 kcal samo za njihovo predelavo. Prav tako vas bo razveselil podatek, da je v 100 g surove kvinoje v povpre\u010dju le 6 g ma\u0161\u010dob. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Preberite na\u0161e \u010dlanke, ki bodo vsem olaj\u0161ali huj\u0161anje:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce \u017eelite za\u010deti huj\u0161ati, ne smete zamuditi na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" target=\"_blank\" rel=\"noopener\">Preproste osnove huj\u0161anja: presene\u010deni boste nad tem, kar je zares pomembno.<\/a><\/strong><\/li>\n\n\n\n<li>Prav tako ne smete zamuditi informacij iz na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/\" target=\"_blank\" rel=\"noopener\">10 nasvetov za la\u017eje huj\u0161anje in bolj\u0161o telesno pripravljenost.<\/a><\/strong><\/li>\n<\/ul>\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\" id=\"blood-sugar-levels\">4. Pozitivno vpliva na raven sladkorja v krvi<\/h3>\n\n\n\n<p>Zaradi svojih lastnosti se kvinoja lahko \u0161teje za polnozrnato \u017eito. Tako kot polnovredna \u017eita je tudi kvinoja <strong>povezana z manj\u0161im tveganjem za sladkorno bolezen tipa 2 in bolezni srca in o\u017eilja<\/strong>, kar jo lo\u010di od rafiniranih \u017eit. Poleg tega ima razmeroma <strong>nizek glikemi\u010dni indeks<\/strong> (povpre\u010dna vrednost 53). Zato je idealna izbira za ljudi, ki <strong>\u017eelijo bolje nadzorovati raven sladkorja v krvi<\/strong>. Kadar ima izdelek nizek glikemi\u010dni indeks, se raven sladkorja po njegovem zau\u017eitju dviguje postopoma, ne kot po teko\u010dem traku. Zaradi tega smo dlje \u010dasa siti in nismo la\u010dni hitro po jedi. To lahko cenijo vsi ljudje, ki trpijo zaradi inzulinske rezistence ali sladkorne bolezni tipa 2. <span style=\"color: #ff6600\">[8-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cholesterol-levels\">5. Pozitivno vpliva na raven holesterola<\/h3>\n\n\n\n<p>Visoka raven holesterola pove\u010duje tveganje za nastanek bolezni srca, zato je dobro, da ga spremljate. \u010ce si podrobneje ogledamo mikrohranila v kvinoji, ugotovimo, da vsebuje zanimivo koli\u010dino <strong>fitosterolov<\/strong>. To so snovi, ki imajo podobno strukturo kot holesterol. Pri tem pa se je izkazalo, da lahko <strong>zmanj\u0161ajo absorpcijo holesterola<\/strong> pri ljudeh. Tako lahko fitosteroli, \u010de jih zau\u017eijemo v ve\u010djih koli\u010dinah, pomagajo zmanj\u0161ati <strong>raven &#8220;slabega&#8221; holesterola LDL v krvi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K temu pripomorejo tudi vlaknine, ki jih vsebuje. Ta ve\u017ee \u017eol\u010dne kisline v prebavnem sistemu in jih odvaja iz telesa. V te molekule je vgrajen tudi holesterol, ki se ga telo lahko u\u010dinkovito znebi. Poleg tega so \u0161tudije pokazale, da je kvinoja lahko zmanj\u0161ala trigliceride in proste ma\u0161\u010dobne kisline v krvi. Tudi v tem pogledu se zdi, da kvinoja izstopa v svoji kategoriji. <span style=\"color: #ff6600\">[8-15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"oxidative-stress\">6. Pomaga v boju proti oksidativnemu stresu<\/h3>\n\n\n\n<p>Kvinoja vsebuje \u0161tevilne druge koristne snovi, med drugim <strong>saponine, betalaine, polifenole, flavonoide in druge pomembne antioksidante<\/strong>. Tako pomaga v boju proti oksidativnemu stresu in prostim radikalom. In kaj to pomeni v resnici? Prosti radikali lahko po\u0161kodujejo celice v telesu, kar lahko povzro\u010di staranje. Oksidativni stres v telesu pa pove\u010duje tveganje za \u0161tevilne bolezni. Antioksidanti vam tako lahko pomagajo poskrbeti tako za <a href=\"https:\/\/gymbeam.si\/blog\/anti-ageing-in-zdravo-staranje-kako-poskrbeti-za-svoje-telo-ter-ohraniti-zdravje-in-mladosten-videz\/\" target=\"_blank\" rel=\"noopener\">va\u0161 videz<\/a> kot za va\u0161e zdravje. <span 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<h3 class=\"wp-block-heading\" id=\"digestion\">7. Koristno vpliva na prebavo<\/h3>\n\n\n\n<p>Pri tem je pozitiven u\u010dinek kvinoje predvsem posledica <strong>visoke vsebnosti vlaknin,<\/strong> ki so pomembne za pravilno delovanje prebave. V povpre\u010dju bi morali zau\u017eiti pribli\u017eno 30 gramov vlaknin na dan, pri \u010demer lahko kvinoja s svojimi 7 grami vlaknin na 100 gramov u\u010dinkovito pomaga. Slu\u017ei tudi kot hrana (prebiotik) za bakterije, ki \u017eivijo v va\u0161em prebavnem traktu. S pomo\u010djo vlaknin se vam bo va\u0161 mikrobiom zahvalil, va\u0161a prebava pa bo delovala kot ura.. <span style=\"color: #ff6600\">[17]<\/span><\/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>Ve\u010d o pomenu vlaknin si lahko preberete v na\u0161em podrobnem \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" target=\"_blank\" rel=\"noopener\">Prehranske vlaknine: zakaj so pomembne in kateri so viri?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"simple-preparation\">8. Enostavna priprava in uporaba<\/h3>\n\n\n\n<p>Velika prednost kvinoje je njena enostavna priprava. <strong>Ni treba lupiti ali \u010distiti<\/strong>, kot je to potrebno pri krompirju. Samo temeljito jo sperite, v ustreznem razmerju zme\u0161ajte z vodo in jo <strong>skuhajte do optimalne konsistence<\/strong> (obi\u010dajno pribli\u017eno 15 minut). Ko kon\u010date, se morate le \u0161e odlo\u010diti, kako jo boste uporabili. Izberete lahko tako sladke kot slane jedi. Lahko jo jeste kot <strong>del toplih in hladnih jedi.<\/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>\u010ce i\u0161\u010dete nasvete za recepte s kvinojo, ne smete zamuditi na\u0161ih <strong><a href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">zdravih fitnes receptov<\/a><\/strong>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162017.173.png\" alt=\"Kak\u0161ne hranilne vrednosti ima kvinoja?\" class=\"wp-image-501302\" title=\"Kak\u0161ne hranilne vrednosti ima kvinoja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162017.173.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162017.173-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"low-foodmap-content\">9. Ima nizko vsebnost FODMAP<\/h3>\n\n\n\n<p>Kvinoja je odli\u010dna tudi za ljudi, ki se <strong>dr\u017eijo diete z nizko vsebnostjo FODMAP<\/strong>. Pri tej dieti posku\u0161ajte zmanj\u0161ati vnos fermentiranih oligosaharidov, disaharidov, monosaharidov in poliolov. Vsi ti ogljikovi hidrati pove\u010dajo osmolalnost \u010drevesja, na kar se telo odzove tako, da pove\u010da koli\u010dino vode v \u010drevesju. Presnova \u017eivil z visoko vsebnostjo FODMAP lahko povzro\u010di <a href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/\" target=\"_blank\" rel=\"noopener\">napihnjenost, napenjanje<\/a> in druge prebavne <strong>te\u017eave<\/strong>. Vendar je kvinoja \u017eivilo, ki pri tej dieti <strong>ne bi smelo povzro\u010dati te\u017eav.<\/strong> <span style=\"color: #ff6600\">[18-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksne_hranilne_vrednosti_ima_kvinoja\"><\/span>Kak\u0161ne hranilne vrednosti ima kvinoja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hranilne vrednosti so pribli\u017ene in se med vrstami nekoliko razlikujejo. Odvisne so od kakovosti zemlje, razli\u010dnih postopkov pridelave in predelave ter vrste kvinoje. Vendar, kot je razvidno iz preglednice, <strong>razlike med povpre\u010dnimi vrednostmi makrohranil niso velike<\/strong>. Razli\u010dne vrste se nekoliko razlikujejo po okusu, vendar predvsem vizualno. \u010ce \u017eelite, da bo va\u0161a hrana za oko bolj zanimiva, vam priporo\u010damo, da kombinirate ve\u010d vrst. Jed se tako poigra z vsemi barvami in je <strong>bolj privla\u010dna za o\u010di.<\/strong> <span style=\"color: #ff6600\">[20]<\/span><\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Bela kvinoja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Rde\u010da kvinoja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u010crna kvinoja<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">355 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">58g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katere_vitamine_in_minerale_vsebuje_kvinoja\"><\/span>Katere vitamine in minerale vsebuje kvinoja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg uravnote\u017eenega dele\u017ea makrohranil ima kvinoja tudi dober dele\u017e mikrohranil, ki vklju\u010dujejo <strong><a href=\"https:\/\/gymbeam.si\/vitamini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamine<\/a> in <a href=\"https:\/\/gymbeam.si\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerale<\/a><\/strong>. <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Minerali v kvinoji<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/zelezo-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017delezo<\/strong><\/a> je nujno potrebno za tvorbo rde\u010dih krvni\u010dk, odpornost ter pomaga zmanj\u0161ati utrujenost in iz\u010drpanost.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Magnezij<\/strong><\/a> je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pomemben<\/a> za du\u0161evno delovanje, \u017eiv\u010dni sistem in pravilno delovanje mi\u0161ic.<\/li>\n\n\n\n<li><strong>Fosfor<\/strong> spodbuja normalno delovanje zob in kosti.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalij,<\/strong><\/a> prav tako kot magnezij prispeva k pravilnemu delovanju \u017eiv\u010dnega sistema, mi\u0161ic in vzdr\u017eevanju normalnega krvnega tlaka.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/cink-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cink<\/strong><\/a> je pomemben za kognitivne funkcije, normalno raven testosterona v krvi in prispeva tudi k plodnosti.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/bakrov-bisglicinat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Baker<\/strong><\/a> je pomemben za pigmentacijo las, presnovo energije in \u017eiv\u010dni sistem.<\/li>\n\n\n\n<li><strong>Mangan<\/strong> prispeva k ohranjanju normalnih kosti in tkiv.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Selen<\/strong><\/a> je pomemben za spermatogenezo, lase, nohte in delovanje \u0161\u010ditnice.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamini v kvinoji<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/vitamin-b1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tiamin (vitamin B1)<\/strong><\/a> je pomemben za srce, psiho, \u017eiv\u010dni sistem in presnovo energije.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Riboflavin (vitamin B2)<\/strong><\/a> pomaga pri normalni presnovi energije, ohranjanju optimalnega stanja ko\u017ee in vida ter pri za\u0161\u010diti celic pred oksidativnim stresom.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/vitamin-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Piridoksin (vitamin B6)<\/strong><\/a> podpira \u017eiv\u010dni sistem, du\u0161evnost, odpornost in proizvodnjo rde\u010dih krvni\u010dk.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Folna kislina (vitamin B9, folat)<\/strong><\/a> je na primer pomembna za nose\u010dnice, saj prispeva k rasti zarodnih tkiv med nose\u010dnostjo.<\/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=\"Kaksna_je_vsebnost_antinutrientov_v_kvinoji\"><\/span>Kak\u0161na je vsebnost antinutrientov v kvinoji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg koristnih vitaminov in mineralov vsebuje kvinoja tudi <strong>tako imenovane antinutriente<\/strong>. V to kategorijo spadajo na primer fitati in oksalati, ki lahko v velikih koli\u010dinah <strong>v kombinaciji z neustrezno prehrano<\/strong> prispevajo k nastanku ledvi\u010dnih kamnov pri ob\u010dutljivih posameznikih. Podobno neza\u017eelena je tudi vsebnost saponinov v kvinoji. Te sestavine je mogo\u010de delno odstraniti z <strong>izpiranjem pod teko\u010do vodo<\/strong>. Vendar je bolj u\u010dinkovito, \u010de <strong>kvinojo pred izpiranjem<\/strong> za ve\u010d ur ali celo \u010dez no\u010d<strong> namo\u010dimo<\/strong> v vodo. Ta metoda nam bo pomagala zmanj\u0161ati vsebnost antinutrientov na minimum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa ni treba skrbeti zaradi antinutrientov. Na primer, stro\u010dnice in druga \u017eita jih pogosto vsebujejo in za splo\u0161no prebivalstvo ne predstavljajo ve\u010djih te\u017eav. Vendar pa bo vpra\u0161anje antinutrientov odmevalo na primer pri veganih, katerih prehrana je sestavljena samo iz rastlinskih \u017eivil, zato je mogo\u010de pri\u010dakovati ve\u010dji dele\u017e teh sestavin. Zanimivo pa bo tudi za druge ljudi, katerih <strong>prehrana mora biti brezhibna in izpopolnjena do zadnje podrobnosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162235.661.png\" alt=\"\" class=\"wp-image-501319\" title=\"Kak\u0161na je vsebnost antinutrientov v kvinoji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162235.661.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162235.661-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_pripraviti_kvinojo\"><\/span>Kako pripraviti kvinojo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Prvi in najpomembnej\u0161i korak je, da <strong>kvinojo temeljito sperete<\/strong>. Tako se znebite ne\u010disto\u010d in saponinov, ki ji dajejo rahlo grenak okus. Idealno je, \u010de kvinojo spiramo pod teko\u010do vodo vsaj 30 sekund. \u010ce imate \u010das, jo lahko pred izpiranjem pustite namakati v vodi do 6 ur, da se znebite ve\u010d antinutrientov.<\/li>\n\n\n\n<li>Nato jo zme\u0161ajte s koli\u010dino vode, ki je navedena na embala\u017ei, praviloma jo <strong>zme\u0161ajte z vrelo vodo v razmerju 1:<\/strong>2 (en del kvinoje in dva dela vode).<\/li>\n\n\n\n<li>Nato jo kuhamo pribli\u017eno 14 do 18 minut, da dobi \u017eeleno konsistenco. Nekateri imajo raje tr\u0161o, drugi mehkej\u0161o. Odvisno je tudi od tega, kako ga boste potem uporabili. <\/li>\n\n\n\n<li>Ko dobi <strong>optimalno konsistenco<\/strong>, lahko izklopite \u0161tedilnik in kon\u010dano je. <span style=\"color: #ff6600\">[22]<\/span><\/li>\n<\/ol>\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=\"Odlicni_recepti_ki_vsebujejo_kvinojo\"><\/span>Odli\u010dni recepti, ki vsebujejo kvinojo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee omenili, je kvinoja resni\u010dno vsestransko \u017eivilo, ki ga lahko jeste <strong>sladko, slano, hladno ali toplo<\/strong>. Zato smo pripravili nekaj receptov, ki vas bodo morda navdihnili, da kvinojo pogosteje vklju\u010dite v svojo prehrano. Velika prednost \u017ee kuhane kvinoje je, da lahko <strong>ob pravilnem shranjevanju v hladilniku zdr\u017ei 5-7 dni<\/strong>. Tako jo imate lahko pripravljeno in jo uporabite, kadar koli jo potrebujete. Lahko jo tudi zamrznete in jo nato vklju\u010dite v svoje obroke, kadar koli \u017eelite. <span 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<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<h3 class=\"wp-block-heading\">Slani recepti s kvinojo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Solate:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-lahka-solata-iz-kvinoje-v-kozarcu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lahka solata iz kvinoje v kozarcu<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-sveza-tabbouleh-solata-s-kvinojo-in-zelisci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sve\u017ea zeli\u0161\u010dna solata Tabbouleh s kvinojo<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kvinojina-solata-na-3-nacine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">solata iz kvinoje na 3 na\u010dine<\/a><\/li>\n\n\n\n<li><strong>Mehi\u0161ke jedi:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mehiska-solata-s-kvinojo-in-tempehom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Mehi\u0161ka solata s kvinojo in tempehom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-okusna-in-z-beljakovinami-polna-veganska-fajita\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganski fajitas polnega okusa z beljakovinami<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganske-tortilje-s-kvinojo-in-zelenjavo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganske tortilje s kvinojo in zelenjavo<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fit-recept-socni-goveji-burrito-s-kvinojo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">so\u010den goveji burito s kvinojo<\/a><\/li>\n\n\n\n<li><strong>Pra\u017eene jedi:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-stir-fry-s-kvinojo-tofujem-in-arasidi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prepra\u017eena kvinoja s tofujem in ara\u0161idi<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kvinoja-s-poprazenim-tofujem-zelenjavo-in-avokadom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvinoja z ocvrtim tofujem, zelenjavo in avokadom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-zelenjavne-palacinke-s-kvinojo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zelenjavne polpete s kvinojo<\/a><\/li>\n\n\n\n<li><strong>Pe\u010dene in pra\u017eene jedi:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecene-bucke-s-kvinojo-in-sirom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pe\u010dene bu\u010dke s kvinojo in sirom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fit-recept-pecene-paprike-s-parmezanovo-skorjico\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pe\u010dene paprike s parmezanovo skorjico<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hokaido-buca-polnjena-s-kvinojo-rdeco-peso-in-paradiznikom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">polnjena hokaido bu\u010da s kvinojo, rde\u010do peso in paradi\u017enikom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mafini-s-kvinojo-za-zajtrk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvinojini mafini za zajtrk<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kvinojina-pica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hitra pica s kvinojo<\/a><\/li>\n\n\n\n<li><strong>Juhe:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cicerikina-curry-juha-s-kokosovim-mlekom-in-kvinojo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010di\u010derikina kari juha s kokosovim mlekom in kvinojo<\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Sladki recepti s kvinojo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kvinojina-kasa-z-jabolki-makom-in-cimetom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvinojina ka\u0161a z jabolki, makom in cimetom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-osvezilna-borovniceva-rezina-polna-beljakovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">osve\u017eilne borovni\u010deve rezine, polne beljakovin<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hrustljava-granola-z-orescki-in-kvinojo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hrustljava granola z ore\u0161\u010dki in kvinojo<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinska-kvinoja-z-bogatim-okusom-cokolade-in-banane\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">uravnote\u017eena beljakovinska kvinoja s \u010dokolado in banano<\/a><\/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.cz\/blog\/wp-content\/uploads\/2023\/10\/Chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom-1536x1024-1-1124x749.jpg\" alt=\"Sladki recepti s kvinojo\" class=\"wp-image-501335\" title=\"Sladki recepti s kvinojo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom-1536x1024-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom-1536x1024-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom-1536x1024-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_morate_zapomniti\"><\/span>Kaj si morate zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot lahko vidite, je kvinoja <strong>vsestransko uporabno \u017eivilo<\/strong>, ki ima \u0161tevilne koristi za va\u0161e zdravje. Bogata je z beljakovinami, ki ni cenjena le pri tisti, ki so v procesu <strong>pridobivanja mi\u0161ic, temve\u010d tudi v va\u0161i prehrani<\/strong>. Visoko vsebnost vlaknin bo \u0161e posebej cenil va\u0161 prebavni sistem, za katerega je to \u017eivilo klju\u010dnega pomena. Seveda pa ne smete zanemariti niti <strong>vsebnosti vitaminov, mineralov, antioksidantov<\/strong> in drugih koristnih sestavin. \u010ce \u017eelite okrepiti svoje zdravje in hkrati u\u017eivati v okusnih sladkih in slanih jedeh, potem je kvinoja obvezna oprema v va\u0161i shrambi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali v krogu svojih prijateljev poznate koga, ki \u0161e ni poskusil kvinoje? Delite ta \u010dlanek z njimi, da bodo tudi oni odkrili \u010darobnost tega super\u017eivila.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tQuinoa\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kvinoja velja za super\u017eivilo, saj vsebuje veliko vitaminov in mineralov. Vsebuje veliko vlaknin in je vir kakovostnih beljakovin, kar boste cenili pri huj\u0161anju in pridobivanju mi\u0161ic. V tem \u010dlanku vam bomo predstavili, katere odli\u010dne recepte lahko pripravite iz nje.<\/p>\n","protected":false},"author":100,"featured_media":501162,"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":[122],"tags":[7179,7359,7593],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-505029","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-kvinoja-sl","9":"tag-prehrana-sl","10":"tag-vlaknine","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>Kvinoja: Zakaj je to brezglutensko super\u017eivilo vredno vklju\u010diti v va\u0161o prehrano? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko kalorij, beljakovin, ogljikovih hidratov, ma\u0161\u010dob in vlaknin vsebuje? 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