{"id":513898,"date":"2023-12-11T10:26:11","date_gmt":"2023-12-11T09:26:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=513898"},"modified":"2023-12-11T10:26:18","modified_gmt":"2023-12-11T09:26:18","slug":"mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan\/","title":{"rendered":"Mandlji: Kako vplivajo na srce, ko\u017eo ali mo\u017egane in koliko bi jih bilo treba zau\u017eiti vsak dan?"},"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\/mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan\/#Kaj_so_mandlji\" title=\"Kaj so mandlji?\">Kaj so mandlji?<\/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\/mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan\/#Kaksne_koristi_za_zdravje_imajo_mandlji\" title=\"Kak\u0161ne koristi za zdravje imajo mandlji?\">Kak\u0161ne koristi za zdravje imajo mandlji?<\/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\/mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan\/#V_kaksni_obliki_si_lahko_privoscite_mandlje\" title=\"V kak\u0161ni obliki si lahko privo\u0161\u010dite mandlje?\">V kak\u0161ni obliki si lahko privo\u0161\u010dite mandlje?<\/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\/mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan\/#Koliko_energije_in_hranilnih_snovi_vsebujejo_mandlji\" title=\"Koliko energije in hranilnih snovi vsebujejo mandlji?\">Koliko energije in hranilnih snovi vsebujejo mandlji?<\/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\/mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan\/#So_mandlji_zdravi\" title=\"So mandlji zdravi?\">So mandlji zdravi?<\/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\/mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan\/#Koliko_mandljev_lahko_pojeste_na_dan\" title=\"Koliko mandljev lahko pojeste na dan?\">Koliko mandljev lahko pojeste na dan?<\/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\/mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan\/#Kdaj_lahko_uporabite_mandlje\" title=\"Kdaj lahko uporabite mandlje?\">Kdaj lahko uporabite mandlje?<\/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\/mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mandlji so nedvomno eni izmed najbolj priljubljenih ore\u0161\u010dkov. Ne le da so polni okusa, ki obogati tako sladke kot slane recepte, ampak so tudi polni \u0161tevilnih koristnih hranilnih snovi. Mandlji lahko tako s svetlobno hitrostjo popestrijo in izbolj\u0161ajo va\u0161o prehrano. Ali veste, kak\u0161ne so njihove koristi za zdravje? <\/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 izvedeli vse o vplivu mandljev na ta podro\u010dja:<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"#blood-sugar-levels\" 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=\"#cardiovascular-health\" style=\"border-radius:0px\">Zdravje srca in o\u017eilja<\/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=\"#weight-loss\" style=\"border-radius:0px\">Huj\u0161anje<\/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=\"#oxidative-stress\" 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=\"#inflammation-in-the-body\" style=\"border-radius:0px\">Vnetje v telesu<\/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=\"#brain\" style=\"border-radius:0px\">Mo\u017egani<\/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=\"#skin-and-complexion\" style=\"border-radius:0px\">Ko\u017ea in polt<\/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_so_mandlji\"><\/span>Kaj so mandlji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste se kdaj spra\u0161evali, kako so videti mandlji, preden jih dobite v roke? <a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandlji<\/a> so pravzaprav semena <strong>mandljevca.<\/strong> To je sadno drevo, ki ima ve\u010d kot 30 vrst in je eno najstarej\u0161ih udoma\u010denih dreves. Ima \u010dudovite ro\u017enate cvetove in rumene plodove, ki vsebujejo trda semena &#8211; mandlje. Prvotno izvira iz osrednje in <strong>jugozahodne Azije<\/strong>, danes pa ga gojijo tudi na obmo\u010djih okoli <strong>Sredozemlja<\/strong> in v dr\u017eavah s podobnimi podnebnimi razmerami. Najve\u010dja proizvajalka mandljev so danes <strong>ZDA s son\u010dno Kalifornijo,<\/strong> kjer se pridela glavni dele\u017e. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,11]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mandlji, ki so obi\u010dajno na voljo v trgovinah, so tako imenovani <strong>sladki<\/strong> mandlji. Vendar pa obstajajo tudi vrste mandljevcev, na katerih rastejo <strong>grenki mandlji. <\/strong>Ti niso primerni za u\u017eivanje, saj vsebujejo amigdalin, iz katerega nastaja <strong>strupen vodikov cianid.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,10]<\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/11\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg\" alt=\"od kod prihajajo mandlji\" class=\"wp-image-511381\" title=\"od kod prihajajo mandlji\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/WhatsApp-Image-2021-01-19-at-17.50.45-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/WhatsApp-Image-2021-01-19-at-17.50.45-2.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksne_koristi_za_zdravje_imajo_mandlji\"><\/span>Kak\u0161ne koristi za zdravje imajo mandlji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mandlji imajo zelo dober sloves in so splo\u0161no znani kot zdravju koristni. Ko vam nekdo re\u010de, da so mandlji dobri za va\u0161e srce, to ni izmi\u0161ljotina. Toda ali ste vedeli, da imajo ti <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki<\/a> tudi \u0161tevilne druge koristi za zdravje?<\/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=\"blood-sugar-levels\">1. Vpliv na raven sladkorja v krvi<\/h3>\n\n\n\n<p>Mandlji vsebujejo veliko <strong>zdravih <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ma\u0161\u010dob<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" class=\"ek-link\">vlaknin<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" class=\"ek-link\">beljakovin<\/a><\/strong>. Ta hranila so med drugim koristna, saj pomagajo <strong>upo\u010dasniti absorpcijo ogljikovih hidratov<\/strong> iz \u010drevesja v kri. Kadar mandlje u\u017eivamo skupaj z ogljikohidratnimi \u017eivili, lahko tako pomagajo <strong>bla\u017eiti nara\u0161\u010danje sladkorja v krvi (&#8220;glikemija&#8221;). <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,12]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z drugimi besedami lahko re\u010demo, da mandlji pomagajo <strong>zni\u017eevati glikemi\u010dni indeks \u017eivil.<\/strong> Ta vrednost ka\u017ee, kako hitro se dvigne krvi sladkor po zau\u017eitju dolo\u010denega \u017eivila. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,12]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsakdo si mora prizadevati, da je <strong>raven sladkorja v krvi<\/strong> stabilna, nihanja pa \u010dim manj\u0161a. \u010ce glikemija preve\u010d niha, se to lahko ka\u017ee v nihanju energije ali, na primer, v izredni lakoti in pogosti <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017eelji po sladkarijah<\/strong><\/a><strong>.<\/strong> Z rednim vklju\u010devanjem <strong>mandljev v prehrano lahko tak\u0161na nihanja nadzorujete.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti ore\u0161\u010dki so dobra izbira tudi za diabetike. Pri <strong>sladkorni bolezni<\/strong> telo ne more samo vzdr\u017eevati glikemije v optimalnem obmo\u010dju in potrebuje pomo\u010d. Mandlji lahko pomagajo pri <strong>doseganju ni\u017eje ravni sladkorja v krvi<\/strong>.<strong> <\/strong>Poleg tega so zaradi zgoraj opisanih u\u010dinkov primerni tudi kot del diete za huj\u0161anje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5380,29956,46912,64369,77737\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cardiovascular-health\">2. Ugodno vplivajo na zdravje srca in o\u017eilja<\/h3>\n\n\n\n<p>Mandlji so bogati z <strong>zdravimi ma\u0161\u010dobami<\/strong>, zlasti z <strong>mononenasi\u010denimi ma\u0161\u010dobnimi kislinami.<\/strong> Te so znane po svojem pozitivnem vplivu na vzdr\u017eevanje optimalne ravni holesterola v krvi. Tako lahko mandlji pomagajo tudi pri nadzoru holesterola. To dokazujejo tudi \u0161tudije, ki ka\u017eejo povezavo med rednim u\u017eivanjem mandljev v prehrani in <strong>ni\u017ejimi vrednostmi skupnega in LDL (slabega) holesterola. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ker je visok holesterol dejavnik tveganja za <strong>aterosklerozo<\/strong> (otrdelost arterij), bi lahko mandlji imeli koristno vlogo pri prepre\u010devanju te sr\u010dno-\u017eilne te\u017eave. To pa je povezano tudi z manj\u0161im tveganjem za <strong>mo\u017egansko kap<\/strong> ali <strong>miokardni infarkt.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o lastnostih ma\u0161\u010dob in posameznih ma\u0161\u010dobnih kislin, si preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zdrave in nezdrave ma\u0161\u010dobe: katera \u017eivila jesti in katerim se izogibati?<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/11\/IMG_7926_1_5000-2-1124x749.webp\" alt=\"vpliv mandljev na srce\" class=\"wp-image-511413\" title=\"vpliv mandljev na srce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_7926_1_5000-2-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_7926_1_5000-2-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_7926_1_5000-2-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_7926_1_5000-2-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"weight-loss\">3. Lahko pomagajo pri huj\u0161anju<\/h3>\n\n\n\n<p><strong>Nobena zeli\u0161\u010da, tablete, \u010daji ali hrana za huj\u0161anje<\/strong> ne bodo pskrbeli za \u010dude\u017eno izgubo te\u017ee. Klju\u010dnega pomena ostaja <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalori\u010dni primanjkljaj<\/strong><\/a><strong>,<\/strong> pri katerem telo porablja ve\u010d energije, kot je sprejme. In kak\u0161no vlogo imajo pri tem mandlji? Zaradi svojih lastnosti lahko pomagajo <strong>dose\u010di kalori\u010dni primanjkljaj na enostaven na\u010din.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaradi visokega dele\u017ea <strong>ma\u0161\u010dob, vlaknin<\/strong> in <strong>beljakovin<\/strong> pomagajo dose\u010di ob\u010dutek sitosti in u\u010dinkoviteje prepre\u010diti lakoto. Ker se ma\u0161\u010dobe prebavljajo po\u010dasneje, upo\u010dasnijo tudi prebavo drugih \u017eivil. Zaradi mandljev hrana dlje \u010dasa ostane v \u017eelodcu in tako lahko <strong>upo\u010dasni ob\u010dutek lakote. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V prid mandljem govori tudi dejstvo, da so <strong>trdi in jih je treba pred po\u017eiranjem dobro pre\u017eve\u010diti.<\/strong> \u017dve\u010denje spodbuja izlo\u010danje hormonov, ki povzro\u010dajo ob\u010dutek sitosti. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mandlji so \u0161e posebej koristni pri huj\u0161anju, saj <strong>pomagajo nasititi, prepre\u010diti lakoto<\/strong> in tako <strong>zmanj\u0161ati vnos kalorij z drugimi \u017eivili.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po drugi strani pa ne smemo pozabiti, da so <strong>mandlji zelo kalori\u010dni.<\/strong> Zato je pomembno nadzorovati kak\u0161no koli\u010dino zau\u017eijete. Vsak dan si privo\u0161\u010dite pest mandljev kot del <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>redukcijske diete<\/strong><\/a><strong>.<\/strong><\/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\">Koliko kalorij in ma\u0161\u010dob se skriva v mandljih? <\/h4>\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\">30 g*<\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g**<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe (g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost (kcal\/kJ)<\/td><td class=\"has-text-align-center\" data-align=\"center\">174 kcal \/ 726 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">579 kcal \/ 2420 kJ<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">*cca pest mandljev, **obi\u010dajen majhen zavoj\u010dek mandljev<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot lahko vidite v tabeli, ima <strong>100 g mandljev kalori\u010dno vrednost podobno obilnemu kosilu.<\/strong> \u010ce si redno privo\u0161\u010dite tako veliko koli\u010dino, je to zlahka vir energije, ki vas pripelje do kalori\u010dnega prese\u017eka. Zato je pomembno, da mandlje u\u017eivate zmerno.<\/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:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"oxidative-stress\">4. Imajo antioksidativne u\u010dinke<\/h3>\n\n\n\n<p>Raziskave ka\u017eejo, da imajo mandlji zaradi snovi, ki jih vsebujejo, antioksidativne lastnosti. Tako lahko pomagajo v boju <strong>proti prostim radikalom, ki nastanejo zaradi oksidativnega stresa.<\/strong> Antioksidativni u\u010dinek mandljev je bil, na primer, dokazan v metaanalizi, v kateri je redno u\u017eivanje mandljev povzro\u010dilo zmanj\u0161anje malondialdehida (MDA), ozna\u010devalca pove\u010danega oksidativnega stresa v telesu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za <strong>antioksidativne lastnosti<\/strong> mandljev so najverjetneje odgovorni antioksidanti, ki jih vsebujejo. Ti vklju\u010dujejo <a href=\"https:\/\/gymbeam.si\/vitamin-e-tokoferol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamin E (tokoferol)<\/strong><\/a><strong>,<\/strong> <strong>fitosterole<\/strong> in <strong>polifenole.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6,8]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mandlji so tako lahko odli\u010den dodatek k zdravi prehrani, s katero si prizadevamo ostati zdravi. <strong>Pove\u010dan oksidativni stres je namre\u010d povezan z ve\u010djim tveganjem za razvoj razli\u010dnih kroni\u010dnih te\u017eav<\/strong>, kot so presnovne bolezni in rak.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/11\/iStock-1591717370_1_5000-1-1124x749.webp\" alt=\"antioksidativni u\u010dinek mandljev \" class=\"wp-image-511445\" title=\"antioksidativni u\u010dinek mandljev \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1591717370_1_5000-1-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1591717370_1_5000-1-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1591717370_1_5000-1-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1591717370_1_5000-1-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"inflammation-in-the-body\">5. Imajo protivnetne u\u010dinke<\/h3>\n\n\n\n<p>\u0160tudije, ki so preu\u010devale pozitivne u\u010dinke mandljev, opisujejo tudi njihove protivnetne u\u010dinke. Ti so predvsem posledica zdravih ma\u0161\u010dob v obliki <strong>mononenasi\u010denih ma\u0161\u010dobnih kislin.<\/strong> Vendar bi lahko podobno u\u010dinkovale tudi druge snovi v mandljih, kot so magnezij, arginin in fitokemikalije. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,2]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u0161tudijah so opazovali tudi vpliv u\u017eivanja mandljev na<strong> raven vnetnih markerjev v telesu.<\/strong> Tako so na primer ugotovili ni\u017eje vrednosti <strong>interlevkina-6<\/strong> ali <strong>CRP<\/strong> (C-reaktivni protein), katerih visoke vrednosti ka\u017eejo na vnetne procese v telesu. Ti so zna\u010dilni za <strong>presnovne bolezni,<\/strong> kot so sladkorna bolezen tipa 2 ali sr\u010dno-\u017eilne te\u017eave. Zato \u0161tudije ka\u017eejo, da so mandlji lahko koristni pri prepre\u010devanju teh zdravstvenih te\u017eav. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/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=\"brain\">6. Pozitivno vplivajo na mo\u017egane<\/h3>\n\n\n\n<p>Mandlji vsebujejo snovi, ki pozitivno vplivajo na zdravje \u017eiv\u010dnega sistema in mo\u017eganov. To so, na primer, <strong>polinenasi\u010dene ma\u0161\u010dobne kisline<\/strong>, <strong>folna kislina, magnezij in vitamin E.<\/strong> Te snovi imajo lahko vlogo pri za\u0161\u010diti mo\u017eganov in \u017eiv\u010dnega sistema pred oksidativnim stresom ali pri izbolj\u0161anju kognitivnih funkcij, kot sta spomin ali koncentracija.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vas zanima, katere druge snovi lahko koristijo va\u0161im mo\u017eganom? V tem primeru ne spreglejte na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/nootropiki-za-izboljsanje-funkcij-mozganov-in-spomina-ki-jih-morate-poznati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nootropiki: Snovi za izbolj\u0161anje koncentracije in spomina. Katere so najbolj\u0161e?<\/strong><\/a><\/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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/11\/IMG_1081-843x1124.jpg\" alt=\"vpliv mandljev na mo\u017egane\" class=\"wp-image-511461\" title=\"vpliv mandljev na mo\u017egane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_1081-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_1081-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_1081-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_1081-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_1081-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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=\"skin-and-complexion\">7. Vplivajo na ko\u017eo in polt<\/h3>\n\n\n\n<p>\u017de veste, da ima prehrana pomembno vlogo pri zdravju na\u0161e ko\u017ee. Va\u0161a ko\u017ea mora s prehrano dobiti dovolj <a href=\"https:\/\/gymbeam.si\/blog\/popolni-vodic-za-vitamine-kako-vedeti-kdaj-vam-jih-primanjkuje-in-kako-jih-jemati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminov<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/popoln-vodic-po-mineralih-funkcije-priporoceni-dnevni-vnos-njihovo-pomanjkanje\/\" class=\"ek-link\">mineralov<\/a>, beljakovin, vklju\u010dno s <a href=\"https:\/\/gymbeam.si\/hrana-za-sklepe-s-kolagenom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolagenom<\/a>, in drugih pomembnih bioaktivnih snovi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mandlji so dober vir na\u0161tetih. \u0160tudije, na primer, ka\u017eejo u\u010dinek <strong>vitamina E<\/strong> in <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>niacina (vitamin B3)<\/strong><\/a> na zmanj\u0161anje gub in pigmentacije ko\u017ee.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg mandljev samih ima pozitiven u\u010dinek na ko\u017eo in va\u0161o polt tudi <strong>mandljevo olje.<\/strong> Tega lahko vtremo v ko\u017eo, na primer, pri te\u017eavah z ekcemi. Poleg tega lahko pomaga tudi pri pro\u017enosti ko\u017ee. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato so lahko mandlji in mandljevo olje odli\u010den dodatek k zdravemu \u017eivljenjskemu slogu, tudi kadar si prizadevate <a href=\"https:\/\/gymbeam.si\/proti-staranju\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ubla\u017eiti znake staranja<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako mandlji, kot tudi mandljevo olje so lahko del zdravega staranja. \u010ce \u017eelite o tej temi izvedeti ve\u010d, preberite na\u0161 \u010dlanek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/anti-ageing-in-zdravo-staranje-kako-poskrbeti-za-svoje-telo-ter-ohraniti-zdravje-in-mladosten-videz\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Anti-Ageing in zdravo staranje: Kako poskrbeti za svoje telo in ohraniti zdrav in mladosten videz?<\/strong><\/a><\/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\">Druge mo\u017ene koristi mandljev za zdravje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160tudije ka\u017eejo tudi pozitiven u\u010dinek na <strong>plodnost<\/strong> in <strong>aktivnost sperme.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/li>\n\n\n\n<li>V nekaterih raziskavah so opisani tudi njihovi za\u0161\u010ditni u\u010dinki pred razvojem nekaterih tumorjev, kot so <strong>tumorji dojk ali debelega \u010drevesa.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/li>\n\n\n\n<li>Zdi se, da vplivajo tudi na du\u0161evno zdravje. Dokazano je, na primer, da pozitivno vplivajo na anksioznost, depresijo in ADHD (hiperaktivnost s pomanjkanjem pozornosti). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/li>\n\n\n\n<li>Zaradi vsebnosti <strong>kalcija<\/strong> lahko mandlji pozitivno vplivajo tudi na <strong>zdravje kosti. <\/strong>Nekatere \u0161tudije so pokazale povezavo z manj\u0161im tveganjem za <strong>osteoporozo,<\/strong> znano tudi kot red\u010denje kosti. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot vidite, so mandlji funkcionalno \u017eivilo s \u0161tevilnimi koristnimi u\u010dinki. \u010ce v svojo prehrano vklju\u010dite pest mandljev na dan, lahko to zelo ugodno vpliva na va\u0161e zdravje.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"V_kaksni_obliki_si_lahko_privoscite_mandlje\"><\/span>V kak\u0161ni obliki si lahko privo\u0161\u010dite mandlje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko govorimo o mandljih, verjetno najprej pomislimo na klasi\u010dne <a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nepra\u017eene mandlje z lupino<\/strong><\/a><strong>. <\/strong>Toda ali poznate tudi druge alternative?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blansirani-mandlji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Blan\u0161irani mandlji<\/strong><\/a> so brez lupine, zato so nekoliko slaj\u0161ega okusa. Pripravite jih lahko tudi sami doma, iz obi\u010dajnih neolupljenih mandljev. Kuhajte jih <strong>2-3 minute<\/strong> in jih nato pustite stati v vro\u010di vodi pribli\u017eno 1 minuto. Ko\u017eica se bo zlahka lo\u010dila sama od sebe.<\/li>\n\n\n\n<li><strong>Mandlji v listi\u010dih<\/strong> so primerni za posipanje peciva ali pripravo mandljeve skorjice, na primer, za meso.<\/li>\n\n\n\n<li><strong>Zmleti mandlji<\/strong> so idealni za peko, na primer v \u0161trukljih ali pecivu.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/dimljeni-mandlji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dimljeni mandlji<\/strong><\/a> imajo zanimiv, poseben okus.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/mandlji-v-temni-cokoladi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mandlji v \u010dokoladi<\/strong><\/a> ali mandlji z drugimi oblivi bodo navdu\u0161ili ljubitelje sladkega.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne smete pa pozabiti niti na okusno <a href=\"https:\/\/gymbeam.si\/100-mandljevo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandljevo maslo<\/a>. To je narejeno z mletjem celih mandljev, zato ima enako vsebnost hranilnih snovi kot mandlji sami. Na trgu je na voljo celo <a href=\"https:\/\/gymbeam.si\/mandljeva-moka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandljeva moka<\/a>, ki se lahko uporablja kot brezglutenska alternativa klasi\u010dni p\u0161eni\u010dni moki.<\/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\">Kaj pa mandljevo mleko?<\/h3>\n\n\n\n<p>Verjetno ste \u017ee poskusili <strong>mandljev napitek,<\/strong> znan tudi kot mandljevo mleko. To je rastlinska alternativa kravjemu mleku, ki jo lahko <strong>pripravite sami doma z me\u0161anjem mandljev in vode. <\/strong>Vendar, \u010de morda mislite, da boste z u\u017eivanjem napitka dele\u017eni podobne koli\u010dine hranilnih snovi kot z mandlji, je to \u017eal dale\u010d od resnice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mandljev napitek vsebuje predvsem <strong>vodo<\/strong> in le del\u010dek hranilnih snovi, ki so v mandljih samih. Na trgu so na voljo napitki, ki imajo, na primer, <strong>0,4 g beljakovin\/100 ml<\/strong> in <strong>0,3 g vlaknin\/100 ml.<\/strong> V primerjavi s tem imajo mandlji pribli\u017eno <strong>20 g\/100 g beljakovin in 12 g vlaknin\/100 g. <\/strong>Mandljev napitek tudi ni popoln nadomestek za kravje mleko. Ima le pribli\u017eno <strong>3 g beljakovin\/100 g.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/11\/iStock-505080759_5000-1124x749.webp\" alt=\"mandljevo mleko\" class=\"wp-image-511479\" title=\"mandljevo mleko\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-505080759_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-505080759_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-505080759_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-505080759_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_energije_in_hranilnih_snovi_vsebujejo_mandlji\"><\/span>Koliko energije in hranilnih snovi vsebujejo mandlji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsebnost hranilnih snovi v mandljih se lahko nekoliko razlikuje, na primer zaradi razli\u010dnih pogojev pridelave, predelave ali skladi\u0161\u010denja. Vendar so razlike v vsebnosti hranil majhne in na splo\u0161no lahko re\u010demo, da je njihova povpre\u010dna vsebnost hranil tak\u0161na, kot je zapisano v spodnji tabeli. <\/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\">Hranilne vrednosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">579 kcal \/ 2420 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 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\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; od tega mononenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">31,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; od tega polinenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; od tega sladkorji<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Katera makrohranila vsebujejo mandlji?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mandlji so \u0161e posebej cenjeni zaradi visokega dele\u017ea <strong>zdravih ma\u0161\u010dob<\/strong> v obliki mononenasi\u010denih in polinenasi\u010denih ma\u0161\u010dobnih kislin.<\/li>\n\n\n\n<li>Hkrati imajo tudi velik dele\u017e <strong>beljakovin.<\/strong><\/li>\n\n\n\n<li>Prav tako jim ne primanjkuje <strong>vlaknin.<\/strong> Vsebujejo netopne in topne vlaknine v razmerju 4:1. Tako so lahko koristni tudi za prebavo in va\u0161 \u010drevesni mikrobiom.<\/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\">Katera mikrohranila vsebujejo mandlji?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ti ore\u0161\u010dki so bogati tudi z <strong>vitamini, minerali, fitosteroli, polifenoli<\/strong> in drugimi biolo\u0161ko aktivnimi snovmi. Vsebujejo pomembne <strong>vitamine,<\/strong> kot so vitamin <strong>B3<\/strong> ali <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>B2<\/strong><\/a>, <strong>folna kislina<\/strong> in <strong>vitamin E<\/strong>. Med minerali je najve\u010d <strong>magnezija, <a href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcija<\/a>, fosforja in <a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" class=\"ek-link\">kalija<\/a>. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/li>\n\n\n\n<li>Mandlji so <strong>naravno brez glutena,<\/strong> zato jih lahko v svojo prehrano vklju\u010dijo tudi ljudje s celiakijo, alergijo na gluten ali ob\u010dutljivostjo na gluten.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/11\/cz_kamila_pavlickova_022023_03-1124x749.jpeg\" alt=\"katera hranila vsebujejo mandlji\" class=\"wp-image-511495\" title=\"katera hranila vsebujejo mandlji\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_kamila_pavlickova_022023_03-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_kamila_pavlickova_022023_03-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_kamila_pavlickova_022023_03-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_kamila_pavlickova_022023_03-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"So_mandlji_zdravi\"><\/span>So mandlji zdravi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sladki mandlji, ki jih lahko kupite v trgovini, so varni in primerni za redno u\u017eivanje. <strong>Grenki mandlji pa so strupeni. Za odraslo osebo je lahko 50 g grenkih mandljev strupenih, za otroke pa naj bi bilo strupenih \u017ee 5-10 mandljev.<\/strong> To je posledica vsebnosti \u017ee omenjenega amigdalina, iz katerega nastaja strupen <strong>vodikov cianid.<\/strong> Sladkih mandljev se ni treba bati, saj vsebujejo zelo malo amigdalina in tako ne predstavljajo tveganja za nastanek nevarnega odmerka vodikovega cianida.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [4,7]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako kot vsi ore\u0161\u010dki so tudi mandlji dovzetni za <strong>mikrobno oku\u017ebo.<\/strong> Zlahka plesnijo, tvegani pa so tudi zato, ker morebitne razrasle bakterije na njih morda sploh niso vidne. Zato je \u0161e toliko bolj pomembno, da jih pravilno skladi\u0161\u010dite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o pravilnem skladi\u0161\u010denju hrane, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-shranjevati-zivila-da-cim-dlje-ostanejo-sveza\/\" class=\"ek-link\"><strong>Kako pra<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-shranjevati-zivila-da-cim-dlje-ostanejo-sveza\/\" target=\"_blank\" aria-label=\"v (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v<\/a><\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-shranjevati-zivila-da-cim-dlje-ostanejo-sveza\/\" class=\"ek-link\"><strong>ilno skladi\u0161\u010diti hrano, da bo trajala \u010dim dlje.<\/strong><\/a><\/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\">Ali so mandlji alergeni?  <\/h3>\n\n\n\n<p>Mandlji, tako kot drugi ore\u0161\u010dki, <strong>spadajo med alergene.<\/strong> Na seznamu alergenov so na <strong>8. mestu.<\/strong> Alergi\u010dni ste lahko neposredno na same mandlje, zelo pogosto pa se zgodi, da se alergijska reakcija po u\u017eivanju mandljev pojavi tudi pri u\u017eivanju drugih vrst ore\u0161\u010dkov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V teh primerih gre za tako imenovano <strong>navzkri\u017eno alergijo.<\/strong> V takih primerih se lahko imunski sistem osebe, ki je alergi\u010dna, na primer, na pistacije, odzove tudi na mandlje, ker oba ore\u0161\u010dka vsebujeta snovi, na katere je oseba ob\u010dutljiva. Navzkri\u017ena alergijska reakcija se lahko pojavi tudi pri drugih alergenih; v primeru mandljev je to obi\u010dajno pri alergiji na <strong>cvetni prah dreves<\/strong> (npr. breze).<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/11\/ua_olesia_shevchuk_022022_05-1124x749.jpg\" alt=\"so mandlji zdravi?\" class=\"wp-image-511511\" title=\"so mandlji zdravi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/ua_olesia_shevchuk_022022_05-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/ua_olesia_shevchuk_022022_05-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/ua_olesia_shevchuk_022022_05-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/ua_olesia_shevchuk_022022_05-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_mandljev_lahko_pojeste_na_dan\"><\/span>Koliko mandljev lahko pojeste na dan? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na dan je priporo\u010dljivo zau\u017eiti pribli\u017eno <strong>30-50 g mandljev,<\/strong> kar ustreza pribli\u017eno pe\u0161\u010dici ore\u0161\u010dkov. Ta koli\u010dina telesu zagotavlja zadostno koli\u010dino hranil, vendar ni kalori\u010dna bomba. Vendar pa je idealna koli\u010dina povsem individualna in je <strong>odvisna tudi od va\u0161ega skupnega dnevnega energijskega vnosa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mandlji naj bi bili v idealnem primeru dodatek k raznoliki in uravnote\u017eeni prehrani. Z njimi lahko dopolnimo ka\u0161e, jogurt, solate in druge jedi. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdaj_lahko_uporabite_mandlje\"><\/span>Kdaj lahko uporabite mandlje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mandlji so zelo vsestransko \u017eivilo in v va\u0161i kuhinji zagotovo ne bodo odve\u010d. Uporabite jih lahko v \u0161tevilnih <a href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit receptih<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dodate jih lahko <strong>ka\u0161i, jogurtu ali skuti.<\/strong><\/li>\n\n\n\n<li>Zmleti ali celi so primerni za sladice,<strong> pecivo, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-mandljevi-piskoti-s-koscki-cokolade\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pi\u0161kote<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mafini-z-beljakovinskim-arasidovim-maslom-nuts-whey\/\" class=\"ek-link\">mafine<\/a> ali, na primer, bananin kruh.<\/strong><\/li>\n\n\n\n<li>Primerni so tudi za doma\u010do <strong>granolo<\/strong> ali <strong>m\u00fcsli plo\u0161\u010dice.<\/strong><\/li>\n\n\n\n<li>Pogosto se uporabljajo tudi za pripravo testa za torte ali nadevov za <strong>surove torte.<\/strong><\/li>\n\n\n\n<li>Posoljene so primerne za <strong>posipanje solat<\/strong> ali kot <strong>del doma\u010de peke.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mandlji niso le <strong>hrustljavi<\/strong> in <strong>okusni<\/strong>, temve\u010d vsebujejo tudi veliko koristnih hranilnih snovi. Ta so odgovorna za \u0161tevilne koristi za zdravje, ki jih imajo ti ore\u0161\u010dki. Zdaj na primer veste, da so mandlji odli\u010dni za zdravje srca in o\u017eilja, mo\u017egane, ko\u017eo in celo koristni pri huj\u0161anju. V mandljih lahko vsakdo najde nekaj zase, zato morate le pose\u010di po klasi\u010dnih mandljih, maslu ali mandljevi moki in si pri\u010darati okusno sladico.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vas je dana\u0161nji \u010dlanek navdu\u0161il in vas nau\u010dil kaj novega? Ne zadr\u017eujte novega znanja le za sebe in ga obvezno delite s prijatelji.<\/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\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mandlji niso le odli\u010dnega okusa v \u0161tevilnih receptih, ampak imajo tudi \u0161tevilne koristi za zdravje. Katere so te in zakaj so mandlji dobri tudi za huj\u0161anje, bomo razkrili v na\u0161em \u010dlanku.   <\/p>\n","protected":false},"author":156,"featured_media":511374,"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":[6375,8790,6999,7359,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-513898","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-mandlji","10":"tag-orescki","11":"tag-prehrana-sl","12":"tag-zdrav-zivljenjski-slog","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mandlji: Kako vplivajo na srce, ko\u017eo ali mo\u017egane in koliko bi jih bilo treba zau\u017eiti vsak dan? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mandlji so ore\u0161\u010dki, ki se uporabljajo tudi za izdelavo masla ter tudi moke. 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