{"id":515238,"date":"2024-03-07T14:42:56","date_gmt":"2024-03-07T13:42:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=515238"},"modified":"2024-03-07T14:42:58","modified_gmt":"2024-03-07T13:42:58","slug":"bademi-i-sve-sto-trebate-znatiab","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/bademi-i-sve-sto-trebate-znatiab\/","title":{"rendered":"Bademi: kakav je njihov u\u010dinak na srce, ko\u017eu ili mozak i koliko biste ih trebali jesti svaki 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.hr\/blog\/bademi-i-sve-sto-trebate-znatiab\/#Sto_su_bademi\" title=\"\u0160to su bademi?\">\u0160to su bademi?<\/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\/bademi-i-sve-sto-trebate-znatiab\/#Koje_su_zdravstvene_prednosti_badema\" title=\"Koje su zdravstvene prednosti badema?\">Koje su zdravstvene prednosti badema?<\/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\/bademi-i-sve-sto-trebate-znatiab\/#U_kojem_se_obliku_mogu_jesti_bademi\" title=\"U kojem se obliku mogu jesti bademi?\">U kojem se obliku mogu jesti bademi?<\/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\/bademi-i-sve-sto-trebate-znatiab\/#Koliko_energije_i_hranjivih_tvari_sadrze_bademi\" title=\"Koliko energije i hranjivih tvari sadr\u017ee bademi?\">Koliko energije i hranjivih tvari sadr\u017ee bademi?<\/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\/bademi-i-sve-sto-trebate-znatiab\/#Jesu_li_bademi_sigurni\" title=\"Jesu li bademi sigurni?\">Jesu li bademi sigurni?<\/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\/bademi-i-sve-sto-trebate-znatiab\/#Koliko_badema_smijete_pojesti_dnevno\" title=\"Koliko badema smijete pojesti dnevno?\">Koliko badema smijete pojesti dnevno?<\/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\/bademi-i-sve-sto-trebate-znatiab\/#Kad_mozete_upotrijebiti_bademe\" title=\"Kad mo\u017eete upotrijebiti bademe?\">Kad mo\u017eete upotrijebiti bademe?<\/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\/bademi-i-sve-sto-trebate-znatiab\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bademi su nesumnjivo jedni od najpopularnijih ora\u0161astih plodova. Puni su okusa koji oboga\u0107uje i slatke i slane recepte, ali su tako\u0111er prepuni korisnih hranjivih tvari. Bademi tako mogu uvesti raznolikost u va\u0161u prehranu i pobolj\u0161ati je brzinom munje. Znate li koje su njihove zdravstvene prednosti?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">U ovom \u0107ete \u010dlanku \u010ditati o u\u010dinku badema na ova specifi\u010dna podru\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=\"#razine-\u0161e\u0107era-u-krvi\" style=\"border-radius:0px\">Razine \u0161e\u0107era u krvi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#kardiovaskularno-zdravlje\" style=\"border-radius:0px\">Kardiovaskularno zdravlje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><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=\"#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=\"#upala-u-tijelu\" style=\"border-radius:0px\">Upala u tijelu<\/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=\"#mozak\" style=\"border-radius:0px\">Mozak<\/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=\"#koza-i-ten\" style=\"border-radius:0px\">Ko\u017ea i ten<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_su_bademi\"><\/span>\u0160to su bademi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li se ikad zapitali kako bademi izgledaju prije nego \u0161to ih dobijete u ruke? <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Bademi<\/a> su zapravo sjemenke <strong>stabla badema<\/strong>. To je vo\u0107ka koja ima vi\u0161e od 30 vrsta i jedna je od najstarijih pripitomljenih stabala. Ima lijepe ru\u017ei\u010daste cvjetove i \u017eute plodove koji sadr\u017ee tvrde sjemenke \u2013 bademe. Izvorno porijeklom iz <strong>srednje<\/strong> i <strong>jugozapadne Azije,<\/strong> sad se tako\u0111er uzgaja u podru\u010djima oko <strong>Mediterana<\/strong> i u zemljama sa sli\u010dnim klimatskim uvjetima. Najve\u0107i proizvo\u0111a\u010d badema danas je <strong>SAD,<\/strong> s najve\u0107im udjelom u sun\u010danoj <strong>Kaliforniji<\/strong>. <mark 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>Bademi, koji su obi\u010dno dostupni u trgovinama, takozvani su <strong>slatki<\/strong> bademi. Me\u0111utim, postoje i vrste stabala badema na kojima rastu <strong>gorki bademi<\/strong>. Nisu prikladni za konzumaciju jer sadr\u017ee <strong>amigdalin,<\/strong> iz kojeg nastaje <strong>otrovni cijanovodik<\/strong>. <mark 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=\"odakle dolaze bademi\" class=\"wp-image-511381\" title=\"odakle dolaze bademi\" 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=\"Koje_su_zdravstvene_prednosti_badema\"><\/span>Koje su zdravstvene prednosti badema?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bademi su na vrlo dobrom glasu i op\u0107enito su poznati kao korisni za zdravlje. Dakle, kad vam netko ka\u017ee da su bademi dobri za srce, to nije izmi\u0161ljotina. Ali jeste li znali da ti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ora\u0161asti plodovi<\/a> imaju i mnoge druge zdravstvene prednosti?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"razine-\u0161e\u0107era-u-krvi\">1. Utje\u010du na razinu \u0161e\u0107era u krvi<\/h3>\n\n\n\n<p>Bademi su bogati <strong>zdravim<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mastima<\/strong><\/a><strong>, <\/strong><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>vlaknima<\/strong><\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>proteinima<\/strong><\/a><strong>. <\/strong>Te su hranjive tvari korisne, izme\u0111u ostalog, jer poma\u017eu u <strong>usporavanju upijanja ugljikohidrata<\/strong> iz crijeva u krv. Stoga, kad se bademi jedu zajedno s hranom s ugljikohidratima, mogu pomo\u0107i <strong>ubla\u017eiti porast \u0161e\u0107era u krvi (glikemiju).<\/strong> <mark 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>Drugim rije\u010dima, mo\u017ee se re\u0107i da bademi poma\u017eu <strong>sniziti glikemijski indeks hrane.<\/strong> Ta vrijednost pokazuje koliko brzo raste glikemija nakon jedenja odre\u0111ene hrane. <mark 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>Svatko bi trebao poku\u0161ati odr\u017eati svoju <strong>razinu \u0161e\u0107era u krvi stabilnom<\/strong>, a kolebanja svesti na minimum. Kad glikemija previ\u0161e fluktuira, to se mo\u017ee manifestirati u <strong>kolebanjima energije<\/strong> ili, na primjer, u gladi i redovitoj <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017eudnji za slatki\u0161ima<\/strong><\/a>. Redovito uklju\u010divanje badema u prehranu mo\u017ee vam pomo\u0107i <strong>da dr\u017eite to pod kontrolom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti ora\u0161asti plodovi tako\u0111er su dobar izbor za dijabeti\u010dare. Kod <strong>dijabetesa<\/strong> tijelo ne mo\u017ee samo odr\u017eavati glikemiju u optimalnom rasponu i potrebna mu je pomo\u0107. Bademi tako mogu pomo\u0107i u <strong>sni\u017eavanju razine \u0161e\u0107era u krvi.<\/strong> Osim toga, zahvaljuju\u0107i gore opisanim u\u010dincima, prikladni su i kao dio 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    <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=\"29401,40864,30162,82507,64369,5968,82123,59020,58801,66445,58687,6268,64786,5380\" ><\/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=\"kardiovaskularno-zdravlje\">2. Blagotvorno djeluju na kardiovaskularno zdravlje<\/h3>\n\n\n\n<p>Bademi su bogati<strong> zdravim masno\u0107ama,<\/strong> posebno <strong>mononezasi\u0107enim masnim kiselinama.<\/strong> One su dobro poznate po svom pozitivnom u\u010dinku na odr\u017eavanje optimalne <strong>razine kolesterola u krvi.<\/strong> Dakle, bademi tako\u0111er mogu pomo\u0107i u dr\u017eanju kolesterola pod kontrolom. To tako\u0111er pokazuju istra\u017eivanja koja ukazuju na vezu izme\u0111u redovitog uklju\u010divanja badema u prehranu i <strong>ni\u017ee razine ukupnog i LDL (lo\u0161eg) kolesterola.<\/strong> <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da je visok kolesterol \u010dimbenik rizika za<strong> aterosklerozu<\/strong> (otvrdnu\u0107e arterija), bademi bi mogli igrati korisnu ulogu u sprje\u010davanju tog kardiovaskularnog problema. To je tako\u0111er povezano s manjim rizikom od <strong>mo\u017edanog udara<\/strong> ili <strong>infarkta miokarda.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste saznali vi\u0161e o svojstvima masti i pojedina\u010dnih masnih kiselina, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zdrave i nezdrave masti: koje namirnice jesti, a koje izbjegavati?<\/strong><\/a><strong>&nbsp;&nbsp;<\/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=\"u\u010dinak badema na srce\" class=\"wp-image-511413\" title=\"u\u010dinak badema 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=\"mrsavljenje\">3. Mogu pomo\u0107i kod mr\u0161avljenja<\/h3>\n\n\n\n<p>Nikakvo <strong>bilje, tablete, \u010dajevi ili hrana za mr\u0161avljenje<\/strong> ne\u0107e dovesti do uspje\u0161nog mr\u0161avljenja. Klju\u010d ostaje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalorijski deficit<\/strong><\/a><strong>, <\/strong>gdje tijelo <strong>tro\u0161i vi\u0161e energije nego \u0161to je uzima.<\/strong> A kakvu ulogu tu igraju bademi? Zahvaljuju\u0107i svojim svojstvima, mogu pomo\u0107i u <strong>postizanju kalorijskog deficita na jednostavan 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>Zahvaljuju\u0107i visokom udjelu <strong>masti, vlakana<\/strong> i<strong> bjelan\u010devina,<\/strong> poma\u017eu u<strong> izazivanju osje\u0107aja sitosti i u\u010dinkovitijoj borbi protiv gladi.<\/strong> Budu\u0107i da se mast probavlja sporije, tako\u0111er usporava probavu druge hrane. Zahvaljuju\u0107i bademima, hrana ostaje dulje u \u017eelucu i tako mogu <strong>odgoditi osje\u0107aj gladi.<\/strong> <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U prilog im ide i \u010dinjenica da su bademi <strong>tvrdi<\/strong> i treba ih je dobro <strong>\u017evakati<\/strong> prije gutanja. \u017dvakanje poti\u010de lu\u010denje hormona koji<strong> izazivaju sitost.<\/strong> <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bademi su posebno korisni za mr\u0161avljenje jer <strong>poma\u017eu zasititi, sprje\u010davaju glad<\/strong> i tako <strong>smanjuju unos kalorija iz druge hrane.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S druge strane, ne smije se zaboraviti da su bademi vrlo <strong>kalori\u010dni.<\/strong> Stoga je va\u017eno <strong>kontrolirati njihovu konzumaciju.<\/strong> Po\u010dastite se \u0161akom badema svaki dan kao dijelom dobro razvijene <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-i-kada-se-hraniti-zdravo-da-biste-smrsavjeli-bez-dijeta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>redukcijske dijete<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko kalorija i masno\u0107a kriju bademi?<\/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\">Masti (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\">Energetska vrijednost (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 hrs\u0165 mandl\u00ed, **typick\u00fd mal\u00fd bal\u00ed\u010dek mandl\u00ed <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[13]<\/span><\/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>Kao \u0161to mo\u017eete vidjeti u tablici, <strong>100 g badema kalorijski je sli\u010dno obilnom ru\u010dku.<\/strong> Ako redovito u\u017eivate u tako velikoj porciji, to vrlo lako mo\u017ee biti izvor energije koja dovodi vas do kalorijskog vi\u0161ka. Stoga je va\u017eno da bademe konzumirate umjereno.<\/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=\"oksidativni-stres\">4. Imaju antioksidativno djelovanje<\/h3>\n\n\n\n<p>Istra\u017eivanja pokazuju da bademi imaju antioksidativna svojstva zahvaljuju\u0107i tvarima koje sadr\u017ee. Stoga mogu pomo\u0107i u borbi protiv <strong>slobodnih radikala<\/strong> koje proizvodi <strong>oksidativni stres<\/strong>. Na primjer, antioksidativni u\u010dinak badema prikazan je u metaanalizi u kojoj je redovita konzumacija badema dovela do smanjenja malondialdehida (MDA), markera pove\u0107anog oksidativnog stresa u tijelu. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antioksidativna svojstva badema najvjerojatnije su posljedica <strong>antioksidanata<\/strong> koje sadr\u017ee. To uklju\u010duje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-e-tokoferol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin E (tokoferol)<\/a><strong>,<\/strong>&nbsp;<strong>fitosterole<\/strong> i <strong>polifenole.<\/strong> <mark 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>Bademi tako mogu biti izvrstan dodatak zdravoj prehrani i poma\u017eu da ostanete zdravi. Zapravo, <strong>pove\u0107ani oksidativni stres povezan je s ve\u0107im rizikom od raznih kroni\u010dnih problema,<\/strong> poput metaboli\u010dkih bolesti i raka.<\/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=\"antioksidativno djelovanje badema\" class=\"wp-image-511445\" title=\"antioksidativno djelovanje badema\" 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=\"upala-u-tijelu\">5. Imaju protuupalno djelovanje<\/h3>\n\n\n\n<p>Istra\u017eivanja koja su prou\u010davala djelovanje badema tako\u0111er opisuju njihovo protuupalno djelovanje. To se uglavnom pripisuje zdravim masno\u0107ama u obliku <strong>mononezasi\u0107enih masnih kiselina.<\/strong> Me\u0111utim, druge tvari sadr\u017eane u bademima, poput magnezija, arginina i fitokemikalija, tako\u0111er bi mogle imati sli\u010dan u\u010dinak. <mark 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>U istra\u017eivanjima je uo\u010den u\u010dinak konzumacije badema na razine <strong>upalnih markera u tijelu<\/strong>. Na primjer, pokazane su ni\u017ee razine<strong> interleukina-6<\/strong> ili <strong>CRP-a <\/strong>(C-reaktivnog proteina), \u010dije visoke razine ukazuju na upalne procese u tijelu. To je tipi\u010dno za <strong>metaboli\u010dke bolesti<\/strong> kao \u0161to je dijabetes tipa 2 ili kardiovaskularni problemi. Stoga istra\u017eivanja pokazuju da bi bademi mogli biti korisni u prevenciji tih zdravstvenih problema. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/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=\"mozak\">6. Pozitivno djeluju na mozak<\/h3>\n\n\n\n<p>Bademi sadr\u017ee tvari za koje se zna da imaju pozitivan u\u010dinak na zdravlje \u017eiv\u010danog sustava i mozga. To uklju\u010duje <strong>polinezasi\u0107ene masne kiseline, folnu kiselinu, magnezij i vitamin E,<\/strong> na primjer. Te tvari mogu igrati ulogu u za\u0161titi mozga i \u017eiv\u010danog sustava od oksidativnog stresa ili u pobolj\u0161anju kognitivnih funkcija poput pam\u0107enja ili koncentracije. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pitate se koje druge tvari mogu koristiti va\u0161em mozgu? U tom slu\u010daju nemojte zanemariti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/nootropici-za-poboljsavanje-mozdanih-i-memorijskih-funkcija-za-koje-morate-znati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nootropici: tvari koje pobolj\u0161avaju koncentraciju i pam\u0107enje. Koji su najbolji?<\/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=\"djelovanje badema na mozak\" class=\"wp-image-511461\" title=\"djelovanje badema na mozak\" 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=\"koza-i-ten\">7. Djeluju na ko\u017eu i ten<\/h3>\n\n\n\n<p>Ve\u0107 znate da prehrana igra va\u017enu ulogu u zdravlju ko\u017ee. Va\u0161a ko\u017ea mora primiti dovoljno <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamina<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">minerala<\/a>, proteina uklju\u010duju\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zelatinski\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kolagen<\/a> i druge va\u017ene bioaktivne tvari iz va\u0161e prehrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bademi ih sadr\u017ee nekoliko. Na primjer, istra\u017eivanja pokazuju u\u010dinak <strong>vitamina E<\/strong> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>niacina (vitamin B3)<\/strong><\/a> na smanjenje bora i pigmentacije ko\u017ee. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim samih badema, <strong>bademovo ulje<\/strong> tako\u0111er ima pozitivan u\u010dinak na ko\u017eu i ten. \u010cini se da mo\u017ee biti u\u010dinkovito utrljati ga na ko\u017eu, primjerice kod problema s ekcemima. Osim toga, mo\u017ee pomo\u0107i i kod gipkosti ko\u017ee. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga bademi i bademovo ulje mogu biti izvrstan dodatak zdravom na\u010dinu \u017eivota, \u010dak i kad poku\u0161avate <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protiv-starenja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smanjiti znakove starenja<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bademovo ulje mo\u017ee biti dio zdravog starenja. Ako \u017eelite saznati vi\u0161e o toj temi, pro\u010ditajte na\u0161 \u010dlanak <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)\"><strong>Anti-ageing i zdravo starenje: kako se brinuti za svoje tijelo i o\u010duvati zdrav i mladolik izgled?<\/strong><\/a><strong>&nbsp;<\/strong><\/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\">Ostale mogu\u0107e zdravstvene koristi badema<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Istra\u017eivanja tako\u0111er pokazuju pozitivan u\u010dinak na <strong>plodnost<\/strong> i aktivnost <strong>sperme<\/strong>. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/li>\n\n\n\n<li>Neka istra\u017eivanja tako\u0111er opisuju njihove za\u0161titne u\u010dinke protiv razvoja odre\u0111enih tumora, kao \u0161to su <strong>tumor dojke ili debelog crijeva.<\/strong> <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/li>\n\n\n\n<li>\u010cini se da tako\u0111er utje\u010du na mentalno zdravlje. Primjerice, pokazalo se da imaju pozitivan u\u010dinak na anksioznost, depresiju i ADHD (poreme\u0107aj pa\u017enje i hiperaktivnosti). <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/li>\n\n\n\n<li>Zahvaljuju\u0107i sadr\u017eaju <strong>kalcija<\/strong>, bademi tako\u0111er mogu imati pozitivan u\u010dinak na <strong>zdravlje kostiju.<\/strong> Neka su istra\u017eivanja pokazala povezanost s manjim rizikom od <strong>osteoporoze,<\/strong> tako\u0111er poznate kao stanjivanje kostiju. <mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/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>Kao \u0161to vidite, bademi su funkcionalna namirnica s brojnim blagotvornim u\u010dincima. Uklju\u010divanje \u0161ake badema dnevno u va\u0161u prehranu mo\u017ee imati velike koristi za va\u0161e zdravlje.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"U_kojem_se_obliku_mogu_jesti_bademi\"><\/span>U kojem se obliku mogu jesti bademi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Klasi\u010dni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nepr\u017eeni bademi<\/a> s korom vjerojatno su prva stvar koja vam padne na pamet kad govorimo o bademima. Ali znate li njihove alternative?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blansirani-bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Blan\u0161iranim bademima<\/strong><\/a>&nbsp;oguljena je korica i stoga imaju ne\u0161to <strong>sla\u0111i okus.<\/strong> Mo\u017eete ih \u010dak i sami pripremiti kod ku\u0107e. Samo ih kuhajte <strong>2 \u2013 3 minute<\/strong> i zatim ih ostavite u vru\u0107oj vodi otprilike 1 minutu. Korica \u0107e se lako odvojiti sama od sebe.<\/li>\n\n\n\n<li><strong>Listi\u0107i badema<\/strong> prikladni su za posipanje kola\u010da ili, na primjer, za izradu korice od badema za meso.<\/li>\n\n\n\n<li><strong>Mljeveni bademi<\/strong> idealni su za pe\u010denje, primjerice u savija\u010dama ili kola\u010dima.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/dimljeni-bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Dimljeni bademi<\/strong><\/a> po\u010dastit \u0107e vas zanimljivim, osebujnim okusom.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademi-u-tamnoj-cokoladi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Bademe u \u010dokoladi<\/strong><\/a> ili bademe s drugim preljevima cijenit \u0107e ljubitelji slatkog.<\/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 mo\u017eete zaboraviti ni na ukusni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/100-maslac-od-badema-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bademov maslac<\/a>. Dobiva se mljevenjem cijelih badema i stoga ima isti sadr\u017eaj hranjivih tvari kao i sami bademi. Postoji \u010dak i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademovo-brasno-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bademovo bra\u0161no<\/a>&nbsp;na tr\u017ei\u0161tu koje se mo\u017ee upotrijebiti kao <strong>bezglutenska alternativa klasi\u010dnom p\u0161eni\u010dnom bra\u0161nu.<\/strong><\/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\">\u0160to je s bademovim mlijekom?<\/h3>\n\n\n\n<p>Vjerojatno ste probali <strong>napitak od badema,<\/strong> tako\u0111er poznat kao<strong> bademovo mlijeko.<\/strong> To je biljna alternativa kravljem mlijeku koju mo\u017eete sami napraviti kod ku\u0107e <strong>mije\u0161anjem badema i vode.<\/strong> Me\u0111utim, neki \u0107e mo\u017eda pomisliti da \u0107ete iz njega dobiti sli\u010dnu koli\u010dinu hranjivih tvari kao i iz badema, ali na\u017ealost, to je daleko od istine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napitak od badema sadr\u017ei ve\u0107inom <strong>vodu<\/strong> i samo djeli\u0107 hranjivih tvari koje se nalaze u samim bademima. Na tr\u017ei\u0161tu \u0107ete prona\u0107i napitke koji obi\u010dno sadr\u017ee, na primjer, <strong>0,4 g proteina na 100 ml<\/strong> i <strong>0,3 g vlakana na 100 ml.<\/strong> Za usporedbu, bademi imaju otprilike <strong>20 g proteina na 100 g <\/strong>i <strong>12 g vlakana na 100 g<\/strong>. Uz to, napitak od badema tako\u0111er nije potpuna zamjena za kravlje mlijeko. Ima otprilike 3 g proteina na 100 g.<\/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=\"bademovo mlijeko\" class=\"wp-image-511479\" title=\"bademovo mlijeko\" 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_i_hranjivih_tvari_sadrze_bademi\"><\/span>Koliko energije i hranjivih tvari sadr\u017ee bademi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bademi se mogu malo razlikovati u sadr\u017eaju hranjivih tvari, primjerice zbog razli\u010ditih uvjeta uzgoja, prerade ili skladi\u0161tenja. Me\u0111utim, razlike u sadr\u017eaju hranjivih tvari male su i op\u0107enito se mo\u017ee re\u0107i da je njihov prosje\u010dni sadr\u017eaj hranjivih tvari sljede\u0107i.<\/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\">100 g<\/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\">579 kcal \/ 2420 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/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 \u010dega mononezasi\u0107ene masne kiseline<\/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 \u010dega polinezasi\u0107ene masne kiseline<\/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\">Ugljikohidrati<\/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 \u010dega \u0161e\u0107eri<\/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\">Vlakna <\/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\"><span style=\"color: #ff6600;\">[13]<\/span><\/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\">Koje makronutrijente sadr\u017ee bademi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bademi su posebno cijenjeni zbog visokog udjela <strong>zdravih masti<\/strong> u obliku <strong>mononezasi\u0107enih<\/strong> i <strong>polinezasi\u0107enih masnih kiselina.<\/strong><\/li>\n\n\n\n<li>U isto vrijeme, tako\u0111er imaju zna\u010dajan udio <strong>proteina.<\/strong><\/li>\n\n\n\n<li>Ne manjka im ni <strong>vlakana<\/strong>. Sadr\u017ee i netopljiva i topljiva vlakna, u omjeru 4 : 1. Stoga mogu biti korisni i za probavu i va\u0161 crijevni 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\">Koje mikronutrijente sadr\u017ee bademi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ti ora\u0161asti plodovi tako\u0111er su bogati <strong>vitaminima, mineralima, fitosterolima, polifenolima<\/strong> i drugim <strong>biolo\u0161ki aktivnim tvarima.<\/strong> Sadr\u017ee va\u017ene vitamine poput<strong> vitamina B3<\/strong> ili <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>B2<\/strong><\/a><strong>,<\/strong> <strong>folne kiseline<\/strong> i <strong>vitamina E.<\/strong> Od minerala, najzastupljeniji su <strong>magnezij<\/strong>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalcij<\/strong><\/a>, <strong>fosfor<\/strong> i <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>. <span style=\"color: #ff6600;\">[2]<\/span><\/li>\n\n\n\n<li>Bademi su <strong>prirodno bez glutena,<\/strong> pa ih \u010dak i osobe koje pate od <b>celijakije<\/b>&nbsp;ili osobe s <strong>alergijom na gluten<\/strong> ili <strong>necelijakijskom osjetljivo\u0161\u0107u na gluten <\/strong> mogu uklju\u010diti u svoju prehranu.<\/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=\"koje hranjive tvari sadr\u017ee bademi\" class=\"wp-image-511495\" title=\"koje hranjive tvari sadr\u017ee bademi\" 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=\"Jesu_li_bademi_sigurni\"><\/span>Jesu li bademi sigurni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Slatki bademi, oni koji se mogu kupiti u supermarketu, <strong>sigurni<\/strong> su i prikladni za <strong>redovitu konzumaciju.<\/strong> <strong>Gorki su bademi<\/strong>, me\u0111utim, <strong> otrovni.<\/strong> Za odraslu osobu porcija od 50 g gorkih badema mo\u017ee biti otrovna, dok se za djecu navodi da je otrovno 5 \u2013 10 badema. To je zbog sadr\u017eaja spomenutog <strong>amigdalina<\/strong> iz kojeg nastaje otrovni <strong>cijanovodik<\/strong>. Slatkih se badema, me\u0111utim, ne treba bojati jer sadr\u017ee vrlo malo amigdalina koji proizvodi opasnu dozu cijanovodika.<mark 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>Bademi, kao i svi ora\u0161asti plodovi, tako\u0111er su podlo\u017eni <strong>kontaminaciji mikrobima.<\/strong> Lako se mogu <strong>upljesniviti<\/strong>, ali su tako\u0111er rizi\u010dni zbog toga \u0161to bilo koje pretjerano razmno\u017eene bakterije na njima <strong>mo\u017eda ne\u0107e uop\u0107e biti vidljive.<\/strong> Zbog toga je jo\u0161 va\u017enije osigurati da su <strong>pravilno pohranjeni.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o pravilnoj pohrani hrane, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-pravilno-skladistiti-namirnice-kako-bi-trajale-sto-dulje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako pravilno skladi\u0161titi namirnice kako bi trajale \u0161to dulje.<\/strong><\/a><strong>&nbsp;<\/strong><\/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\">Jesu li bademi alergeni?<\/h3>\n\n\n\n<p>Bademi, poput drugih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/orasasti-plodovi-i-sve-sto-o-njima-trebate-znati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ora\u0161astih plodova<\/a>, <strong>spadaju me\u0111u alergene.<\/strong> <strong>Oni su broj 8 na popisu alergena. <\/strong> Mo\u017eete biti alergi\u010dni izravno na same bademe, ali vrlo je \u010dest slu\u010daj da se alergijska reakcija nakon konzumacije badema javlja i kad ste alergi\u010dni na druge vrste ora\u0161astih plodova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U tim slu\u010dajevima radi se o takozvanoj <strong>kri\u017enoj alergijskoj reakciji.<\/strong> U takvim slu\u010dajevima, imunolo\u0161ki sustav osobe koja je alergi\u010dna na pistacije, na primjer, mo\u017ee tako\u0111er reagirati na bademe, jer oba ta ora\u0161asta ploda sadr\u017ee tvari na koje je osoba osjetljiva. Kri\u017ena alergijska reakcija mo\u017ee se pojaviti i s drugim alergenima; u slu\u010daju badema, to obi\u010dno mo\u017ee biti<strong> pelud drve\u0107a<\/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=\"jesu li bademi sigurni?\" class=\"wp-image-511511\" title=\"jesu li bademi sigurni?\" 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_badema_smijete_pojesti_dnevno\"><\/span>Koliko badema smijete pojesti dnevno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preporu\u010duje se jesti otprilike <strong>30 \u2013 50 g badema<\/strong> dnevno, \u0161to je ekvivalentno otprilike <strong>\u0161aci ora\u0161astih plodova.<\/strong> Ta koli\u010dina daje tijelu dovoljno hranjivih tvari, ali nije kalorijska bomba. Me\u0111utim, idealna je koli\u010dina <strong>individualna<\/strong> i tako\u0111er ovisi o <strong>ukupnom dnevnom energetskom unosu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bademi bi idealno trebali poslu\u017eiti kao nadopuna raznolikoj, uravnote\u017eenoj prehrani. Idealni su kao dodatak ka\u0161ama, jogurtu, salatama i drugim jelima.<\/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=\"Kad_mozete_upotrijebiti_bademe\"><\/span>Kad mo\u017eete upotrijebiti bademe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bademi su vrlo svestrana namirnica i sigurno se ne\u0107e izgubiti u va\u0161oj kuhinji. Mo\u017eete ih upotrijebiti u mnogim <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)\">fitness receptima<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete ih dodati u <strong>ka\u0161u, jogurt<\/strong> ili <strong>svje\u017ei sir.<\/strong><\/li>\n\n\n\n<li>Mljeveni ili cijeli, prikladni su za <strong>deserte, kola\u010de, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-keks-od-badema-s-komadicima-cokolade\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kekse<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-muffini-s-proteinskim-maslacem-od-kikirikija\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muffine<\/a><\/strong>&nbsp;ili <strong>kruh od banane,<\/strong> na primjer.<\/li>\n\n\n\n<li>Tako\u0111er su prikladni za doma\u0107e <strong>granole<\/strong> ili <strong>plo\u010dice mueslija.<\/strong><\/li>\n\n\n\n<li>Tako\u0111er se obi\u010dno upotrebljavaju za izradu tijesta za kola\u010de ili nadjeva za <strong>sirove kola\u010de.<\/strong><\/li>\n\n\n\n<li>Posoljeni, prikladni su za <strong>posipanje salata<\/strong> ili kao dio <strong>doma\u0107eg pe\u010denja.<\/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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bademi su<strong> hrskavi<\/strong> i<strong> ukusni<\/strong>, ali tako\u0111er sadr\u017ee veliki broj korisnih hranjivih tvari. Odgovorni su za brojne zdravstvene prednosti koje proizlaze iz tih ora\u0161astih plodova. Na primjer, sad znate da su bademi izvrsni za va\u0161e <strong>kardiovaskularno zdravlje,<\/strong> <strong>va\u0161 mozak, va\u0161u ko\u017eu<\/strong> i da su \u010dak korisni za<strong> mr\u0161avljenje.<\/strong> Svi mogu prona\u0107i ne\u0161to u bademima, tako da trebate samo posegnuti za klasi\u010dnim bademima, maslacem ili bra\u0161nom od badema i napraviti ukusan desert.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vas dana\u0161nji \u010dlanak zainteresirao i nau\u010dio ne\u0161to novo? Nemojte zadr\u017eati sve za sebe i svakako ga podijelite s prijateljima.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" 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.hr\/zdrava-hrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Bademi imaju odli\u010dan okus u bezbroj recepata, ali se tako\u0111er mogu pohvaliti mno\u0161tvom zdravstvenih prednosti. Koje su to i za\u0161to su bademi dobri i za mr\u0161avljenje, otkrit \u0107ete u na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":511363,"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":[8848,6368,6992,7352,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-515238","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-bademi","9":"tag-mrsavljenje-hr","10":"tag-orasasti-plodovi-hr","11":"tag-prehrana-hr","12":"tag-zdrav-nacin-zivota-hr","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>Bademi: kakav je njihov u\u010dinak na srce, ko\u017eu ili mozak i koliko biste ih trebali jesti svaki dan? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Bademi su ora\u0161asti plodovi koji se tako\u0111er upotrebljavaju za izradu maslaca ili bra\u0161na. 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