{"id":505077,"date":"2023-11-07T14:25:51","date_gmt":"2023-11-07T13:25:51","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=505077"},"modified":"2023-11-07T14:25:59","modified_gmt":"2023-11-07T13:25:59","slug":"kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/","title":{"rendered":"Kvinoja: za\u0161to se ovu supernamirnicu bez glutena isplati dodati va\u0161oj prehrani?"},"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\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#Sto_je_kvinoja_odakle_dolazi_i_kakvog_je_okusa\" title=\"\u0160to je kvinoja, odakle dolazi i kakvog je okusa?\">\u0160to je kvinoja, odakle dolazi i kakvog je okusa?<\/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\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#9_prednosti_kvinoje_za_zdravlje_i_bolju_formu\" title=\"9 prednosti kvinoje za zdravlje i bolju formu\">9 prednosti kvinoje za zdravlje i bolju formu<\/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\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#Koje_nutritivne_vrijednosti_ima_kvinoja\" title=\"Koje nutritivne vrijednosti ima kvinoja?\">Koje nutritivne vrijednosti 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.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#Koje_vitamine_i_minerale_sadrzi_kvinoja\" title=\"Koje vitamine i minerale sadr\u017ei kvinoja?\">Koje vitamine i minerale sadr\u017ei kvinoja?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#Koliki_je_antinutritivni_sadrzaj_kvinoje\" title=\"Koliki je antinutritivni sadr\u017eaj kvinoje?\">Koliki je antinutritivni sadr\u017eaj kvinoje?<\/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\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#Kako_pripremiti_kvinoju\" title=\"Kako pripremiti kvinoju?\">Kako pripremiti kvinoju?<\/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\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#Izvrsni_recepti_koji_sadrze_kvinoju\" title=\"Izvrsni recepti koji sadr\u017ee kvinoju\">Izvrsni recepti koji sadr\u017ee kvinoju<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Imate li samo nekoliko uobi\u010dajenih priloga poput krumpira, ri\u017ee ili tjestenine u svojoj prehrani? Onda se mo\u017eda po\u010dinjete osje\u0107ati kao da je zdrava prehrana prili\u010dno dosadna. Ali sigurno nije. U dana\u0161njem \u010dlanku odlu\u010dili smo razbiti taj stereotip i pobli\u017ee pogledati jo\u0161 jednu zanimljivu opciju, a to je kvinoja. Ta pseudo\u017eitarica ima <strong>sjajne nutritivne vrijednosti, izvrsnog je okusa,<\/strong> jednostavna za pripremu i mo\u017ee se jesti na stotine na\u010dina. Sigurno je se ne\u0107ete zasititi.<\/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 \u010ditati o u\u010dincima kvinoje na ova 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=\"#mrsavljenje\" style=\"border-radius:0px\">Mr\u0161avljenje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#razine-secera-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=\"#razine-kolesterola\" style=\"border-radius:0px\">Razine kolesterola<\/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=\"#probava\" style=\"border-radius:0px\">Probava<\/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\">Osim toga, tako\u0111er \u0107ete nau\u010diti o ovim svojstvima i prednostima 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=\"#bez-glutena\" style=\"border-radius:0px\">Bez 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=\"#izvor-kvalitetnih-proteina\" style=\"border-radius:0px\">Izvor kvalitetnih proteina<\/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=\"#jednostavna-priprema\" style=\"border-radius:0px\">Jednostavna priprema<\/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=\"#nizak-sadrzaj-fodmapa\" style=\"border-radius:0px\">Nizak sadr\u017eaj FODMAP-a<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_kvinoja_odakle_dolazi_i_kakvog_je_okusa\"><\/span>\u0160to je kvinoja, odakle dolazi i kakvog je okusa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod imenom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>, tako\u0111er poznata kao biljka pod nazivom Chenopoedium quinoa, koja spada me\u0111u <strong>pseudo\u017eitarice.<\/strong> Razlikuje se od uobi\u010dajenih \u017eitarica po tome \u0161to njene male sjemenke nisu botani\u010dki klasificirane kao \u017eitarice. Me\u0111utim, njihov sadr\u017eaj hranjivih tvari i upotreba u kuhinji su sli\u010dni. Stoga se mo\u017ee upotrebljavati isto kao, na primjer, ri\u017ea. Kvinoja se naj\u010de\u0161\u0107e nalazi u obliku priloga, raznih mje\u0161avina s povr\u0107em i mesom ili njegovih povrtnih alternativa (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sejtan<\/a>). Me\u0111utim, \u010desto se dodaje i raznim juhama, salatama, pala\u010dinkama i drugim jelima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga je vrlo <strong>svestran proizvod.<\/strong> Nije iznena\u0111enje da ima dugu tradiciju u cijelom svijetu. Kvinoja se po\u010dela uzgajati u ju\u017enoameri\u010dkim Andama nekoliko tisu\u0107a godina prije Krista. Inke su je \u010dak smatrale <strong>svetom hranom.<\/strong> Ali za razliku od krumpira ili kukuruza, nije ju zadesila ista sudbina u Europi. Zapravo, kvinoju su \u0160panjolci prvo ozna\u010dili kao nekr\u0161\u0107ansku, \u0161to je dovelo do toga da se prestala uzgajati u nekim podru\u010djima. Tijekom vremena proizvodnja kvinoje zajedno s drugim usjevima dovela je do sorti koje susre\u0107emo i danas. Iako postoji vi\u0161e od 3000 sorti kvinoje, radi jednostavnosti naj\u010de\u0161\u0107e se razlikuju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>bijela<\/strong><\/a>, <strong>crvena i<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/crna-kvinoja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>crna<\/strong><\/a>. Svaka ima malo druk\u010diji nutritivni profil, ali sve sadr\u017ee <strong>visoke razine vrijednih mikronutrijenata.<\/strong> To je tako\u0111er razlog za\u0161to se smatra supernamirnicom. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[23]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koju god boju odabrali, kvinoja \u0107e uvijek imati pribli\u017eno isti oblik sitnih zrnaca s<strong> istan\u010danim ora\u0161astim okusom<\/strong> koji oplemenjuje slatka i slana jela. Kao i druge pseudo\u017eitarice (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/heljda\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">heljda<\/a>, amarant), prednost joj je \u0161to je bez glutena. To \u0107e cijeniti osobe koje pate od celijakije i druge osobe koje zbog bilo kojeg razloga izbjegavaju gluten. \u0160tovi\u0161e, rezultati istra\u017eivanja pokazuju da proizvodnja kvinoje eksponencijalno raste od 2013. godine. UN je tu godinu \u010dak proglasio godinom kvinoje. Osim izvrsnog nutritivnog profila, to je tako\u0111er zato \u0161to se ta biljka mo\u017ee <strong>prilagoditi nepovoljnijim klimatskim uvjetima, \u0161to bi moglo pomo\u0107i u osiguravanju opskrbe hranom zemalja u razvoju.<\/strong> Stoga bi vi\u0161e ljudi moglo imati koristi. \u010cak je i NASA zainteresirana za nju kao potencijalnu hranu za astronaute. <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=\"\u0160to je kvinoja, odakle dolazi i kakvog je okusa?\" class=\"wp-image-501263\" title=\"\u0160to je kvinoja, odakle dolazi i kakvog je okusa?\" 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    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"60667,75292,37870,74803,59932,36625,58789,67684,36412,36388,53185,53080\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_prednosti_kvinoje_za_zdravlje_i_bolju_formu\"><\/span>9 prednosti kvinoje za zdravlje i bolju formu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bez-glutena\">1. Bez glutena<\/h3>\n\n\n\n<p>Kvinoja je sama po sebi<strong> bezglutenska namirnica.<\/strong> To je potkrijepljeno istra\u017eivanjem koje je prou\u010davalo kako bi osoba s celijakijom reagirala na unos 50 g kvinoje dnevno tijekom 6 tjedana. Njena se konzumacija dobro podnosila i <strong>nije naru\u0161ila zdravlje.<\/strong> To je dobra vijest za osobe koje izbjegavaju gluten zbog bilo kojeg razloga. Ali iako je kvinoja <strong>prirodno bezglutenska<\/strong>, to ne zna\u010di da i druge namirnice napravljene od kvinoje moraju biti bez glutena. Uvijek morate paziti gdje je kvinoja prera\u0111ena i jesu li <strong>neki drugi sastojci dodani tijekom proizvodnje koji bi mogli uzrokovati probavne smetnje.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kvinoja stoga mo\u017ee pomo\u0107i osobama na bezglutenskoj dijeti da nadoknade kvalitetne ugljikohidrate, proteine i vrijedne mikronutrijente. Istodobno \u0107e unijeti svje\u017ei novi okus u bezglutensku prehranu koju karakterizira ograni\u010den izbor namirnica.<\/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>Ako \u017eelite saznati vi\u0161e o glutenu, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/gluten-je-li-zaista-stetan-za-sve-nas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gluten \u2013 je li doista \u0161tetan za sve?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"izvor-kvalitetnih-proteina\">2. Izvrstan izvor biljnih proteina<\/h3>\n\n\n\n<p>Velika je prednost kvinoje \u010dinjenica da je jedan od <strong>boljih<\/strong> <strong>kvalitetnih izvora proteina i to ne samo za vegane.<\/strong> Smatra se potpunim proteinom jer sadr\u017ei sve esencijalne aminokiseline u optimalnom omjeru i stoga se mo\u017ee re\u0107i da ima visokokvalitetni spektar aminokiselina. Drugi biljni izvori proteina, <strong>kao \u0161to su uobi\u010dajene<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017eitarice<\/strong><\/a> <strong>ili<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mahunarke<\/strong><\/a>, obi\u010dno imaju ograni\u010davaju\u0107i profil aminokiselina. Zato je idealno me\u0111usobno kombinirati razli\u010dite izvore. Me\u0111utim, to nije slu\u010daj za kvinoju. Za razliku od ostalih \u017eitarica, tako\u0111er je<strong> bogata<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bcaa-1500-lizin-300-tab-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lizinom<\/strong><\/a>&nbsp;<strong>i drugim<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>esencijalnim aminokiselinama<\/strong><\/a>. Zbog toga je odli\u010dan dodatak prehrani sporta\u0161a koje <strong>zanima rast mi\u0161i\u0107a, kvalitetan oporavak ili zdravlje kostiju.<\/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>Ako \u017eelite vi\u0161e savjeta o izvorima proteina, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Koji su najbolji izvori biljnih proteina i za\u0161to ih uklju\u010diti u svoju prehranu?<\/strong><\/a><\/li>\n\n\n\n<li>Za savjete o dostupnim izvorima proteina pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/pristupacne-namirnice-bogate-proteinima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Pristupa\u010dne namirnice bogate proteinima.<\/strong><\/a><\/li>\n\n\n\n<li>U slu\u010daju da ste vegan ili samo \u017eelite uklju\u010diti vi\u0161e biljnih proteina u svoju prehranu, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koji su najbolji izvori biljnih proteina i za\u0161to ih uklju\u010diti u svoju prehranu?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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 prednosti kvinoje za zdravlje i bolju formu\" class=\"wp-image-501282\" title=\"9 prednosti kvinoje za zdravlje i bolju formu\" 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=\"mrsavljenje\">3. Mo\u017ee pomo\u0107i u mr\u0161avljenju<\/h3>\n\n\n\n<p>Ako ste na dijeti i poku\u0161avate izgubiti koji kilogram masno\u0107e, kvinoja mo\u017ee biti <strong>izvrsna namirnica<\/strong> koju \u0107ete redovito stavljati na tanjur kao dio va\u0161e dijete za mr\u0161avljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je uglavnom zbog gore spomenutog<strong> sadr\u017eaja visokokvalitetnih proteina i vlakana. <\/strong>Ta dva sastojka poma\u017eu vam da du\u017ee ostanete siti, \u0161to je idealno za mr\u0161avljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako mogu pomo\u0107i u smanjenju unosa energije, odr\u017eavanju kalorijskog deficita i mr\u0161avljenju. Osim toga, obroci bogati proteinima <strong>tako\u0111er poma\u017eu u dr\u017eanju<\/strong> <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>\u017eelje za slatkim<\/strong><\/a>&nbsp;<strong>i slanim poslasticama daleko<\/strong>. Tako ostavljate \u010dokoladu i ostale poslastice u smo\u010dnici za nekog drugog.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Protein u kvinoji tako\u0111er \u0107e pomo\u0107i u <strong>odr\u017eavanju i izgradnji mi\u0161i\u0107a,<\/strong> \u0161to \u0107e omogu\u0107iti va\u0161em tijelu da tro\u0161i vi\u0161e energije \u010dak i dok miruje. To dovodi do takozvanog ubrzanja metabolizma, \u0161to je tako\u0111er korisno za <strong>mr\u0161avljenje.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ide ruku pod ruku s toplinskim u\u010dinkom proteina. Najvi\u0161i je od svih makronutrijenata (do 30 %). Jednostavno re\u010deno, to zna\u010di da samo tijelo upotrebljava vi\u0161e energije da ih metabolizira, a mi u odre\u0111enoj mjeri sagorijevamo kalorije bez truda. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[7]<\/span><\/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 unesenih u obliku proteina, na\u0161e tijelo potro\u0161i do 30 kcal samo da ih preradi. A jednako \u0107e vam biti drago znati da ima samo 6 g masti na 100 g sirove kvinoje <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[7]<\/span><\/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\">Pro\u010ditajte na\u0161e \u010dlanke koji \u0107e svima olak\u0161ati mr\u0161avljenje:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako \u017eelite po\u010deti mr\u0161avjeti, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednostavne osnove mr\u0161avljenja: iznenadit \u0107e vas \u0161to je zaista va\u017eno.<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>Isto tako, ne smijete propustiti informacije iz na\u0161eg \u010dlanka <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 savjeta za lak\u0161e mr\u0161avljenje i postizanje forme.<\/strong><\/a><\/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=\"razine-secera-u-krvi\">4. Pozitivno djeluje na razinu \u0161e\u0107era u krvi<\/h3>\n\n\n\n<p>Zbog svojih svojstava kvinoja se mo\u017ee smatrati cjelovitom \u017eitaricom. Poput cjelovitih \u017eitarica, <strong>povezana je s ni\u017eim rizikom od dijabetesa tipa 2 i kardiovaskularnih bolesti, \u0161to je razlikuje<\/strong> od rafiniranih \u017eitarica. Osim toga, ima razmjerno <strong>nizak glikemijski indeks<\/strong> (prosje\u010dna vrijednost 53). Zbog toga je idealan izbor za osobe koje <strong>\u017eele imati bolju kontrolu nad razinom \u0161e\u0107era u krvi.<\/strong> Kad neki proizvod ima nizak glikemijski indeks, razina \u0161e\u0107era postupno raste nakon \u0161to se pojede, to nije kao vrtuljak. Du\u017ee nas odr\u017eava sitima i ne postajemo gladni brzo nakon jela. To mogu cijeniti sve osobe koje pate od inzulinske rezistencije ili dijabetesa 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=\"razine-kolesterola\">5. Pozitivno utje\u010de na razinu kolesterola<\/h3>\n\n\n\n<p>Visoka razina kolesterola pove\u0107ava rizik od razvoja sr\u010danih bolesti, tako da je dobro pripaziti na to. Ako pobli\u017ee pogledamo mikronutrijente u kvinoji, otkrit \u0107emo da sadr\u017ei zanimljivu koli\u010dinu <strong>fitosterola.<\/strong> To su tvari koje imaju strukturu sli\u010dnu kolesterolu. Me\u0111utim, pokazalo se da mogu <strong>smanjiti upijanje kolesterola<\/strong> kod ljudi. Stoga, kad se konzumiraju u velikim koli\u010dinama, fitosteroli mogu pomo\u0107i u smanjenju <strong>razine &#8220;lo\u0161eg&#8221; LDL-kolesterola u krvi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tome pridonose i vlakna koja se u njoj nalaze. Ona ve\u017eu \u017eu\u010dne kiseline u probavnom sustavu i odnose ih iz tijela. Te molekule tako\u0111er imaju integrirani kolesterol, kojeg se tijelo potom mo\u017ee u\u010dinkovito rije\u0161iti. Osim toga, istra\u017eivanja su pokazala da kvinoja mo\u017ee smanjiti trigliceride i slobodne masne kiseline u krvi. \u010cini se da se i po tom pitanju kvinoja isti\u010de u svojoj 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=\"oksidativni-stres\">6. Poma\u017ee u borbi protiv oksidativnog stresa<\/h3>\n\n\n\n<p>Kvinoja sadr\u017ei niz drugih korisnih tvari, uklju\u010duju\u0107i <strong>saponine, betalaine, polifenole, flavonoide i druge va\u017ene antioksidativne tvari.<\/strong> Kao rezultat toga, poma\u017ee u borbi protiv oksidativnog stresa i slobodnih radikala. A \u0161to to u stvarnosti zna\u010di? Slobodni radikali imaju sposobnost o\u0161te\u0107enja stanica u tijelu, \u0161to mo\u017ee dovesti do starenja. Oksidativni stres u va\u0161em tijelu zauzvrat pove\u0107ava rizik od brojnih bolesti. Antioksidanti vam stoga mogu pomo\u0107i da se brinete i za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">svoj izgled<\/a> i za svoje zdravlje. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[16]<\/span><\/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=\"probava\">7. Korisna je za probavu<\/h3>\n\n\n\n<p>U tom smislu, pozitivan u\u010dinak kvinoje uglavnom je posljedica<strong> visokog sadr\u017eaja vlakana,<\/strong> koja su va\u017ena za pravilno funkcioniranje va\u0161e probave. U prosjeku biste trebali jesti otprilike 30 grama vlakana dnevno, u \u010demu kvinoja sa svojih 7 grama vlakana na 100 grama mo\u017ee u\u010dinkovito pomo\u0107i. Tako\u0111er slu\u017ei kao hrana (prebiotik) za bakterije koje \u017eive u va\u0161em probavnom traktu. Uz pomo\u0107 vlakana, mikrobiom \u0107e vam biti zahvalan, a probava \u0107e raditi kao sat. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[17]<\/span><\/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>Mo\u017eete pro\u010ditati vi\u0161e o va\u017enosti vlakana u na\u0161em detaljnom \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 su vam potrebna i u kojim se namirnicama nalaze?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jednostavna-priprema\">8. Jednostavna priprema i upotreba<\/h3>\n\n\n\n<p>Velika je prednost kvinoje jednostavnost pripreme. <strong>Nije potrebno guljenje ni \u010di\u0161\u0107enje,<\/strong> kao kod krumpira. Samo je temeljito isperite, pomije\u0161ajte u pravom omjeru s vodom i <strong>kuhajte do optimalne konzistencije<\/strong> (obi\u010dno 15-ak minuta). Kad bude gotova, trebate samo odlu\u010diti kako \u0107ete je iskoristiti. Mo\u017eete odabrati i slatka i slana jela. Mo\u017ee se jesti <strong>kao dio toplih i hladnih jela.<\/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>Ako tra\u017eite savjete za recepte s kvinojom, ne smijete propustiti na\u0161e <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zdrave fitness recepte.<\/strong><\/a><\/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=\"Koje nutritivne vrijednosti ima kvinoja?\" class=\"wp-image-501302\" title=\"Koje nutritivne vrijednosti 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=\"nizak-sadrzaj-fodmapa\">9. Ima nizak sadr\u017eaj FODMAP-a<\/h3>\n\n\n\n<p>Kvinoja je tako\u0111er odli\u010dna za osobe <strong>koje su na dijeti s niskim udjelom FODMAP-a.<\/strong> Tijekom te dijete poku\u0161ajte smanjiti unos fermentiranih oligosaharida, disaharida, monosaharida i poliola. Svi ti ugljikohidrati pove\u0107avaju osmolalnost crijeva, na \u0161to tijelo odgovara pove\u0107anjem koli\u010dine vode u crijevima. Metaboliziranje hrane s visokim udjelom FODMAP-a mo\u017ee dovesti do <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)\">nadutosti, vjetrova<\/a>&nbsp;i drugih probavnih<strong> smetnji.<\/strong> Kvinoja je, me\u0111utim, jedna namirnica koja <strong>ne bi trebala stvarati pote\u0161ko\u0107e<\/strong> pri provo\u0111enju te dijete. <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=\"Koje_nutritivne_vrijednosti_ima_kvinoja\"><\/span>Koje nutritivne vrijednosti ima kvinoja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nutritivne su vrijednosti pribli\u017ene i malo se razlikuju od vrste do vrste. Ovise o kvaliteti tla, razli\u010ditim na\u010dinima uzgoja i obrade te vrsti kvinoje. Me\u0111utim, kao \u0161to mo\u017eete vidjeti u tablici, <strong>razlike izme\u0111u prosje\u010dnih vrijednosti makronutrijenata<\/strong> <strong>nisu zna\u010dajne.<\/strong> Razli\u010dite vrste malo se razlikuju u okusu, ali uglavnom vizualno. Ako \u017eelite da va\u0161a hrana bude oku zanimljivija, preporu\u010dujemo kombiniranje nekoliko vrsta. Posuda se tad poigra svim bojama i <strong>privla\u010dnija je oku.<\/strong> <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[20]<\/span><\/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\">Bijela kvinoja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Crvena kvinoja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Crna kvinoja<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/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\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/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\">Proteini<\/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\">Masti<\/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\">Vlakna <\/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=\"Koje_vitamine_i_minerale_sadrzi_kvinoja\"><\/span>Koje vitamine i minerale sadr\u017ei kvinoja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim uravnote\u017eenog udjela makronutrijenata, kvinoja se mo\u017ee pohvaliti i dobrim udjelom mikronutrijenata, koji uklju\u010duju <a href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamine<\/strong><\/a><strong> i <\/strong><a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>minerale<\/strong><\/a>. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[21]<\/span><\/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 u kvinoji<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017deljezo<\/strong><\/a> je neophodno za proizvodnju crvenih krvnih stanica, imunitet i poma\u017ee u smanjenju umora i iscrpljenosti.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Magnezij<\/strong><\/a> je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">va\u017ean<\/a> za mentalnu funkciju, \u017eiv\u010dani sustav i pravilan rad mi\u0161i\u0107a.<\/li>\n\n\n\n<li><strong>Fosfor<\/strong> poti\u010de normalne zube i kosti.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kalij,<\/strong><\/a> kao i magnezij, doprinosi pravilnoj funkciji \u017eiv\u010danog sustava, mi\u0161i\u0107a i odr\u017eavanju normalnog krvnog tlaka.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cink-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cink<\/strong><\/a> je va\u017ean za kognitivnu funkciju, normalnu razinu testosterona u krvi, a tako\u0111er pridonosi plodnosti.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bakrov-bisglicinat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Bakar<\/strong><\/a> je va\u017ean za pigmentaciju kose, energetski metabolizam i \u017eiv\u010dani sustav.<\/li>\n\n\n\n<li><strong>Mangan<\/strong> poma\u017ee u odr\u017eavanju normalnih kostiju i tkiva.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Selen<\/strong><\/a> je neophodan za spermatogenezu, kosu, nokte i funkciju \u0161titnja\u010de.<\/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 u kvinoji<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tiamin (vitamin B1)<\/strong><\/a> va\u017ean je za srce, psihu, \u017eiv\u010dani sustav i energetski metabolizam.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Riboflavin (vitamin B2)<\/strong><\/a> poma\u017ee u normalnom energetskom metabolizmu, odr\u017eavanju optimalnog stanja ko\u017ee, vida, a tako\u0111er poma\u017ee u za\u0161titi stanica od oksidativnog stresa.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Piridoksin (vitamin B6)<\/strong><\/a> pospje\u0161uje \u017eiv\u010dani sustav, psihu, imunitet i proizvodnju crvenih krvnih stanica.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Folna kiselina (vitamin B9, folat)<\/strong><\/a> va\u017ena je, na primjer, za trudnice jer pridonosi rastu zametnih tkiva tijekom trudno\u0107e.<\/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=\"Koliki_je_antinutritivni_sadrzaj_kvinoje\"><\/span>Koliki je antinutritivni sadr\u017eaj kvinoje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim korisnih vitamina i minerala, kvinoja sadr\u017ei i <strong>takozvane antinutrijente.<\/strong> U tu kategoriju ubrajamo, primjerice, fitate i oksalate, koji u velikim koli\u010dinama,<strong> u kombinaciji s neodgovaraju\u0107om prehranom,<\/strong> mogu doprinijeti stvaranju bubre\u017enih kamenaca kod osjetljivih osoba. Sadr\u017eaj saponina u kvinoji tako\u0111er je nepo\u017eeljan. Te komponente mogu se djelomi\u010dno ukloniti <strong>ispiranjem pod teku\u0107om vodom.<\/strong> Me\u0111utim, u\u010dinkovitije je <strong>namakati kvinoju<\/strong> u vodi nekoliko sati, \u010dak i preko no\u0107i, prije <strong>ispiranja.<\/strong> Ta metoda pomo\u0107i \u0107e nam smanjiti sadr\u017eaj antinutrijenata na minimum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, nema razloga za brigu o antinutrijentima. Primjerice, mahunarke i druge \u017eitarice uglavnom ih sadr\u017ee i ne predstavljaju zna\u010dajniji problem za op\u0107u populaciju. No, pitanje antinutrijenata odjeknut \u0107e, primjerice, kod vegana, \u010dija se prehrana sastoji samo od biljne hrane, tako da se mo\u017ee o\u010dekivati ve\u0107i udio tih sastojaka. Ali bit \u0107e zanimljiva i drugim osobama \u010dija <strong>prehrana treba biti pravilna i usavr\u0161ena do zadnjeg detalja.<\/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=\"Koliki je antinutritivni sadr\u017eaj kvinoje?\" 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_pripremiti_kvinoju\"><\/span>Kako pripremiti kvinoju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Prvi i najva\u017eniji korak uklju\u010duje temeljito <strong>ispiranje kvinoje<\/strong>. Time se osloba\u0111a ne\u010disto\u0107a i saponina koji joj daju blago gorak okus. Idealno je ispirati kvinoju pod mlazom vode barem 30 sekundi. Ako imate vremena, u redu je ostaviti da se nama\u010de u vodi do 6 sati kako biste se rije\u0161ili vi\u0161e antinutrijenata prije ispiranja.<\/li>\n\n\n\n<li>Zatim je pomije\u0161ajte s koli\u010dinom vode nazna\u010denom na pakiranju, a u pravilu se <strong>pomije\u0161a s kipu\u0107om vodom u omjeru 1 : 2<\/strong> (jedan dio kvinoje i 2 dijela vode).<\/li>\n\n\n\n<li>Zatim se kuha otprilike 14 \u2013 18 minuta kako bi se dobila konzistencija koju \u017eelite. Neki ljudi vi\u0161e vole tvr\u0111u, drugi mek\u0161u. Ovisi i o tome kako je kasnije \u017eelite iskoristiti.<\/li>\n\n\n\n<li>Kad dobije <strong>optimalnu konzistenciju,<\/strong> mo\u017eete isklju\u010diti \u0161tednjak i gotova je. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[22]<\/span><\/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=\"Izvrsni_recepti_koji_sadrze_kvinoju\"><\/span>Izvrsni recepti koji sadr\u017ee kvinoju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli, kvinoja je uistinu svestrani proizvod koji se mo\u017ee jesti<strong> sladak, slan, hladan ili topao.<\/strong> Stoga smo sastavili nekoliko recepata koji bi vas mogli potaknuti da uvrstite kvinoju \u010de\u0161\u0107e u svoju prehranu. Velika je prednost ve\u0107 skuhane kvinoje ta \u0161to mo\u017ee <strong>izdr\u017eati 5 \u2013 7 dana u hladnjaku ako se pravilno \u010duva.<\/strong> Mo\u017eete je imati spremnu i upotrijebiti kad god vam zatreba. Mo\u017eete je tako\u0111er zamrznuti i zatim je uklju\u010diti u svoje obroke kad god po\u017eelite. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[24]<\/span><\/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 kvinojom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Salate:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-lagana-salata-od-kvinoje-u-staklenci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lagana salata od kvinoje u \u010da\u0161i<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tabbouleh-salata-sa-svjezim-zacinskim-biljem-i-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">salata od svje\u017eeg za\u010dinskog bilja Tabbouleh s kvinojom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-salata-od-kvinoje-na-3-razlicita-nacina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">salata od kvinoje na 3 na\u010dina<\/a><\/li>\n\n\n\n<li><strong>Meksi\u010dka jela:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-meksicka-salata-s-kvinojom-i-tempehom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Meksi\u010dka salata s kvinojom i tempehom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganska-fajita-bogata-okusima-i-proteinima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganske fajite punog okusa s proteinima<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganske-tortilje-s-kvinojom-i-povrcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganske tortilje s kvinojom i povr\u0107em<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socni-govedi-burrito-s-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">so\u010dni gove\u0111i burrito s kvinojom<\/a><\/li>\n\n\n\n<li><strong>Pr\u017eena jela:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-przena-kvinoja-s-tofuom-i-kikirikijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pr\u017eena kvinoja s tofuom i kikirikijem<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kvinoja-s-pirjanim-tofuom-povrcem-i-avokadom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvinoja s pr\u017eenim tofuom, povr\u0107em i avokadom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-palacinke-od-povrca-s-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pljeskavice od povr\u0107a s kvinojom<\/a><\/li>\n\n\n\n<li><strong>Pe\u010dena jela:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecene-tikvice-s-kvinojom-i-sirom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pe\u010dene tikvice s kvinojom i sirom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecene-paprike-s-parmezanom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pe\u010dene paprike s koricom od parmezana<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-punjena-bundeva-hokkaido-sa-cveklom-quinojom-i-rajcicom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">punjena tikva Hokkaido s kvinojom, ciklom i raj\u010dicama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kvinoja-muffini\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muffini od kvinoje za doru\u010dak<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brza-quinoa-pizza\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">brza pizza s kvinojom<\/a><\/li>\n\n\n\n<li><strong>Juhe:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-juha-od-slanutka-s-curryjem-kokosovim-mlijekom-i-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">curry juha od slanutka s kokosovim mlijekom i kvinojom<\/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\">Slatki recepti s kvinojom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kasa-od-kvinoje-s-jabukama-makom-i-cimetom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ka\u0161a od kvinoje s jabukama, makom i cimetom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-osvjezavajuce-kocke-od-borovnice-bogate-proteinima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">osvje\u017eavaju\u0107e kri\u0161ke od borovnice pune proteina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskava-granola-s-orasastim-plodovima-i-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hrskava granola s ora\u0161astim plodovima i kvinojom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinska-kvinoja-s-bogatim-okusom-cokolade-i-banane\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinska kvinoja s \u010dokoladom i bananom uravnote\u017eenih okusa<\/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=\"Slatki recepti s kvinojom\" class=\"wp-image-501335\" title=\"Slatki recepti s kvinojom\" 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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, kvinoja je vrhunska<strong> svestrana namirnica<\/strong> s mno\u0161tvom dobrobiti za va\u0161e zdravlje. Bogata je proteinima, \u0161to cijene oni koji su u procesu <strong>dobivanja mi\u0161i\u0107a, ali i va\u0161a prehrana.<\/strong> Visoki sadr\u017eaj vlakana posebno \u0107e cijeniti va\u0161 probavni sustav, za koji je ova namirnica klju\u010dna komponenta. I, naravno, ne smije se izostaviti <strong>sadr\u017eaj vitamina, minerala, antioksidanta<\/strong> i drugih korisnih sastojaka. Ako \u017eelite oja\u010dati svoje zdravlje, a uz to u\u017eivati u ukusnim slatkim i slanim jelima, onda je kvinoja neophodna u va\u0161oj smo\u010dnici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znate li nekoga u svom krugu prijatelja tko jo\u0161 nije probao kvinoju? Podijelite ovaj \u010dlanak s njima kako bi i oni otkrili \u010dari ove supernamirnice.<\/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\/kvinoja\" 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.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>Kvinoja se smatra supernamirnicom jer sadr\u017ei puno vitamina i minerala. Ima visok udio vlakana i izvor je kvalitetnih proteina, \u0161to \u0107ete cijeniti pri mr\u0161avljenju i dobivanju mi\u0161i\u0107a. U ovom \u0107emo vam \u010dlanku pokazati koje sjajne recepte mo\u017eete pripremiti s njom.<\/p>\n","protected":false},"author":100,"featured_media":501151,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7172,7352,7586],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-505077","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-kvinoja-hr","9":"tag-prehrana-hr","10":"tag-vlakna-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kvinoja: za\u0161to se ovu supernamirnicu bez glutena isplati dodati va\u0161oj prehrani? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko kalorija, proteina, ugljikohidrata, masti i vlakana sadr\u017ei? Tako\u0111er je bogata vitaminima i mineralima. Idealna je za gubljenje i dobivanje te\u017eine.\" \/>\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\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kvinoja: za\u0161to se ovu supernamirnicu bez glutena isplati dodati va\u0161oj prehrani? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Koliko kalorija, proteina, ugljikohidrata, masti i vlakana sadr\u017ei? Tako\u0111er je bogata vitaminima i mineralima. Idealna je za gubljenje i dobivanje te\u017eine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-07T13:25:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-07T13:25:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867-1124x588.png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\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=\"Simona Svobodov\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\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Kvinoja: za\u0161to se ovu supernamirnicu bez glutena isplati dodati va\u0161oj prehrani?\",\"datePublished\":\"2023-11-07T13:25:51+00:00\",\"dateModified\":\"2023-11-07T13:25:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/\"},\"wordCount\":2838,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867.png\",\"keywords\":[\"kvinoja\",\"prehrana\",\"vlakna\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/\",\"name\":\"Kvinoja: za\u0161to se ovu supernamirnicu bez glutena isplati dodati va\u0161oj prehrani? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867.png\",\"datePublished\":\"2023-11-07T13:25:51+00:00\",\"dateModified\":\"2023-11-07T13:25:59+00:00\",\"description\":\"Koliko kalorija, proteina, ugljikohidrata, masti i vlakana sadr\u017ei? Tako\u0111er je bogata vitaminima i mineralima. Idealna je za gubljenje i dobivanje te\u017eine.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak\u00e9 m\u00e1 quinoa slo\u017een\u00ed, kolik obsahuje kalori\u00ed, b\u00edlkovin, sacharid\u016f, tuk\u016f a vl\u00e1kniny? Je bohat\u00e1 i na vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky. Ide\u00e1ln\u00ed p\u0159i hubnut\u00ed a nab\u00edr\u00e1n\u00ed\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kvinoja: za\u0161to se ovu supernamirnicu bez glutena isplati dodati va\u0161oj prehrani?\"}]},{\"@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\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kvinoja: za\u0161to se ovu supernamirnicu bez glutena isplati dodati va\u0161oj prehrani? - GymBeam Blog","description":"Koliko kalorija, proteina, ugljikohidrata, masti i vlakana sadr\u017ei? Tako\u0111er je bogata vitaminima i mineralima. Idealna je za gubljenje i dobivanje te\u017eine.","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\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/","og_type":"article","og_title":"Kvinoja: za\u0161to se ovu supernamirnicu bez glutena isplati dodati va\u0161oj prehrani? - GymBeam Blog","og_description":"Koliko kalorija, proteina, ugljikohidrata, masti i vlakana sadr\u017ei? Tako\u0111er je bogata vitaminima i mineralima. Idealna je za gubljenje i dobivanje te\u017eine.","og_url":"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/","og_site_name":"GymBeam Blog","article_published_time":"2023-11-07T13:25:51+00:00","article_modified_time":"2023-11-07T13:25:59+00:00","og_image":[{"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867-1124x588.png","type":"","width":"","height":""}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"Kvinoja: za\u0161to se ovu supernamirnicu bez glutena isplati dodati va\u0161oj prehrani?","datePublished":"2023-11-07T13:25:51+00:00","dateModified":"2023-11-07T13:25:59+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/"},"wordCount":2838,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867.png","keywords":["kvinoja","prehrana","vlakna"],"articleSection":["Prehrana i zdrav na\u010din \u017eivota"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/","url":"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/","name":"Kvinoja: za\u0161to se ovu supernamirnicu bez glutena isplati dodati va\u0161oj prehrani? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867.png","datePublished":"2023-11-07T13:25:51+00:00","dateModified":"2023-11-07T13:25:59+00:00","description":"Koliko kalorija, proteina, ugljikohidrata, masti i vlakana sadr\u017ei? Tako\u0111er je bogata vitaminima i mineralima. Idealna je za gubljenje i dobivanje te\u017eine.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-05T114345.867.png","width":1200,"height":628,"caption":"Jak\u00e9 m\u00e1 quinoa slo\u017een\u00ed, kolik obsahuje kalori\u00ed, b\u00edlkovin, sacharid\u016f, tuk\u016f a vl\u00e1kniny? Je bohat\u00e1 i na vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky. Ide\u00e1ln\u00ed p\u0159i hubnut\u00ed a nab\u00edr\u00e1n\u00ed"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kvinoja: za\u0161to se ovu supernamirnicu bez glutena isplati dodati va\u0161oj prehrani?"}]},{"@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\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/505077","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\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=505077"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/505077\/revisions"}],"predecessor-version":[{"id":508074,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/505077\/revisions\/508074"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/501151"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=505077"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=505077"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=505077"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=505077"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=505077"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}