{"id":525891,"date":"2024-02-20T13:06:58","date_gmt":"2024-02-20T12:06:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=525891"},"modified":"2024-02-20T13:07:00","modified_gmt":"2024-02-20T12:07:00","slug":"kateri-orescki-so-najbolj-hranljivi-in-kaksne-koristi-imajo-za-zdravje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kateri-orescki-so-najbolj-hranljivi-in-kaksne-koristi-imajo-za-zdravje\/","title":{"rendered":"Kateri ore\u0161\u010dki so najbolj hranljivi in kak\u0161ne koristi imajo za zdravje?"},"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\/kateri-orescki-so-najbolj-hranljivi-in-kaksne-koristi-imajo-za-zdravje\/#Kaj_so_orescki_in_v_cem_so_tako_izjemni\" title=\"Kaj so ore\u0161\u010dki in v \u010dem so tako izjemni?\">Kaj so ore\u0161\u010dki in v \u010dem so tako izjemni?<\/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\/kateri-orescki-so-najbolj-hranljivi-in-kaksne-koristi-imajo-za-zdravje\/#Kateri_so_najbolj_hranljivi_in_najboljsi_orescki\" title=\"Kateri so najbolj hranljivi in najbolj\u0161i ore\u0161\u010dki?\">Kateri so najbolj hranljivi in najbolj\u0161i ore\u0161\u010dki?<\/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\/kateri-orescki-so-najbolj-hranljivi-in-kaksne-koristi-imajo-za-zdravje\/#Koliko_oresckov_je_dobro_zauziti_na_dan\" title=\"Koliko ore\u0161\u010dkov je dobro zau\u017eiti na dan?\">Koliko ore\u0161\u010dkov je dobro zau\u017eiti na dan?<\/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\/kateri-orescki-so-najbolj-hranljivi-in-kaksne-koristi-imajo-za-zdravje\/#V_katere_recepte_lahko_vkljucite_orescke\" title=\"V katere recepte lahko vklju\u010dite ore\u0161\u010dke?\">V katere recepte lahko vklju\u010dite ore\u0161\u010dke?<\/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\/kateri-orescki-so-najbolj-hranljivi-in-kaksne-koristi-imajo-za-zdravje\/#Kako_shranjevati_orescke\" title=\"Kako shranjevati ore\u0161\u010dke?\">Kako shranjevati ore\u0161\u010dke?<\/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\/kateri-orescki-so-najbolj-hranljivi-in-kaksne-koristi-imajo-za-zdravje\/#Kdaj_se_izogibati_oresckom\" title=\"Kdaj se izogibati ore\u0161\u010dkom?\">Kdaj se izogibati ore\u0161\u010dkom?<\/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\/kateri-orescki-so-najbolj-hranljivi-in-kaksne-koristi-imajo-za-zdravje\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ore\u0161\u010dki so \u017eivilo, ki ga cenijo skoraj vsi ljubitelji zdravja. Niso le zelo okusni, ampak vsebujejo tudi veliko koristnih hranilnih snovi. Brez te\u017eav dopolnijo va\u0161o prehrano z <strong>zdravimi ma\u0161\u010dobami<\/strong> in <strong>vitamini<\/strong> ter zagotavljajo razli\u010dne koristi za zdravje. Katere ore\u0161\u010dke je vredno vklju\u010diti v svojo prehrano?<\/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 \u010dlanku boste izvedeli vse o prednostih teh ore\u0161\u010dkov:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#walnuts\" style=\"border-radius:0px\">Orehi<\/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=\"#almonds\" style=\"border-radius:0px\">Mandlji<\/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=\"#hazelnuts\" style=\"border-radius:0px\">Le\u0161niki<\/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=\"#cashew\" style=\"border-radius:0px\">Indijski ore\u0161\u010dki<\/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=\"#brazil-nuts\" style=\"border-radius:0px\">Brazilski ore\u0161\u010dki<\/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=\"#pistachios\" style=\"border-radius:0px\">Pistacije<\/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=\"#macadamia-nuts\" style=\"border-radius:0px\">Ore\u0161\u010dki makadamija<\/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=\"#pecan\" style=\"border-radius:0px\">Pekan orehi<\/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=\"#pine-nuts\" style=\"border-radius:0px\">Pinjole<\/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=\"#peanuts\" style=\"border-radius:0px\">Ara\u0161idi<\/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_orescki_in_v_cem_so_tako_izjemni\"><\/span>Kaj so ore\u0161\u010dki in v \u010dem so tako izjemni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ore\u0161\u010dke<\/strong><\/a> imenujemo tudi <strong>&#8220;sadje v lupini&#8221;. <\/strong>So plodovi dreves, njihova semena pa so skrita v trdi lupini. Ta semena imenujemo ore\u0161\u010dki. Kot verjetno veste, so razli\u010dnih <strong>oblik in barv<\/strong> ter se pona\u0161ajo s \u0161tevilnimi <strong>zanimivimi okusi. <\/strong>Cenijo jih kuharji, peki in poznavalci kakovostne gastronomije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg \u010dudovitega okusa jih odlikuje tudi <strong>bogata vsebnost esencialnih hranil.<\/strong> So nepogre\u0161ljiv del zdrave prehrane in prina\u0161ajo \u0161tevilne koristi za zdravje. Ore\u0161\u010dki so bogati z <strong>zdravimi <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\u010dobami<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" class=\"ek-link\">vlakninami<\/a><\/strong>, nekateri pa se odlikujejo tudi po vsebnosti <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovin<\/a>. Poleg tega so koncentriran vir <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\"><strong>vitaminov<\/strong><\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/popoln-vodic-po-mineralih-funkcije-priporoceni-dnevni-vnos-njihovo-pomanjkanje\/\" class=\"ek-link\"><strong>mineralov<\/strong><\/a> in drugih koristnih <strong>biolo\u0161ko aktivnih snovi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ore\u0161\u010dki so zares \u017eivilo, ki lahko va\u0161o prehrano dvigne na vi\u0161jo raven. Dobro je, da lahko <strong>izbirate med ve\u010d vrstami ore\u0161\u010dkov.<\/strong> U\u017eivate jih lahko v njihovi <strong>naravni obliki,<\/strong> na\u0161o prehrano pa lahko popestrite tudi s <strong>soljenimi, pra\u017eenimi ali blan\u0161iranimi<\/strong> razli\u010dicami. Tisti, ki imajo radi sladko, bodo cenili <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>ore\u0161\u010dke, oblite s \u010dokolado<\/strong><\/a><strong>.<\/strong> Zanimive mo\u017enosti v kuhinji ponujajo tudi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>masla iz ore\u0161\u010dkov<\/strong><\/a><strong>,<\/strong> ki so narejena izklju\u010dno iz mletih ore\u0161\u010dkov. Nekateri ore\u0161\u010dki so celo predelani v moko iz ore\u0161\u010dkov, ki je alternativa tradicionalni 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<p>\u010ce \u017eelite izvedeti ve\u010d o maslih iz ore\u0161\u010dkov, ne spreglejte \u010dlanka o <a href=\"https:\/\/gymbeam.si\/blog\/masla-iz-oresckov-njihove-razlike-hranilne-vrednosti-in-koristi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>maslih iz ore\u0161\u010dkov, njihovih razlikah, hranilnih vrednostih in prednostih<\/strong><\/a><strong>.<\/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\/2024\/01\/iStock-1389441537_5000-1-1124x749.webp\" alt=\"V \u010dem so ore\u0161\u010dki izjemni?\" class=\"wp-image-519020\" title=\"V \u010dem so ore\u0161\u010dki izjemni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-2048x1365.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=\"Kateri_so_najbolj_hranljivi_in_najboljsi_orescki\"><\/span>Kateri so najbolj hranljivi in najbolj\u0161i ore\u0161\u010dki?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"walnuts\">1. Orehi<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Orehi <\/strong><\/a>imajo bogato zgodovino. Rastejo na drevesu, imenovanem <strong>perzijski oreh,<\/strong> ki verjetno izvira iz Perzijskega cesarstva, dana\u0161njega Irana. Ti priljubljeni orehi, ki po obliki spominjajo na \u010dlove\u0161ke mo\u017egane, so \u0161e vedno med najljub\u0161imi in najpogosteje uporabljenimi. Ne le, da so videti kot mo\u017egani, temve\u010d so zaradi bogate vsebnosti <strong><a href=\"https:\/\/gymbeam.si\/omega-3\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ma\u0161\u010dobnih kislin omega-3<\/a><\/strong> zanje tudi koristni. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/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\">Kak\u0161ne koristi za zdravje imajo orehi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Raziskave ka\u017eejo, da lahko vsakodnevno u\u017eivanje pomaga izbolj\u0161ati zdravje <strong>srca in o\u017eilja.<\/strong> Ena od raziskav priporo\u010da dnevni odmerek 20-75 g orehov.<\/li>\n\n\n\n<li>Pozitivno vplivajo na <strong>lipidni profil,<\/strong> zlasti na normalno raven <strong>holesterola<\/strong> in <strong>trigliceridov.<\/strong><\/li>\n\n\n\n<li><strong>Ubla\u017eijo lahko endotelijsko disfunkcijo,<\/strong> za\u010detno stopnjo <strong>ateroskleroze, <\/strong>pri kateri se ma\u0161\u010dobe in razli\u010dne sestavine krvi kopi\u010dijo v \u017eilni steni, zaradi \u010desar se \u017eile zgostijo in zo\u017eijo ter postopoma povzro\u010dijo te\u017eave, kot je miokardni infarkt.<\/li>\n\n\n\n<li>Orehi so koristni tudi za zdravje <strong>mo\u017eganov<\/strong> in <strong>\u017eiv\u010dnega sistema.<\/strong><\/li>\n\n\n\n<li>Pomagajo <strong>nadzorovati lakoto,<\/strong> saj pove\u010dujejo ob\u010dutek <strong>sitosti.<\/strong> Zato nanje ne smemo pozabiti pri dietah, kjer lahko pomagajo pri huj\u0161anju.<\/li>\n\n\n\n<li>\u0160tudije opozarjajo tudi na njihove <strong>protivnetne u\u010dinke.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/li>\n<\/ul>\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=\"5968,28696,43918,43942\" ><\/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<h4 class=\"wp-block-heading\">Kaj pravzaprav vsebujejo orehi?<\/h4>\n\n\n\n<p>Orehi so cenjeni predvsem zaradi vsebnosti zdravih ma\u0161\u010dob. Vsebujejo velik dele\u017e <strong>alfa-linolenske kisline (ALA), <\/strong>ma\u0161\u010dobne kisline omega-3, ki je klju\u010dna za mo\u017egane in <strong>srce.<\/strong> Te ma\u0161\u010dobne kisline v na\u0161i prehrani na splo\u0161no primanjkuje, saj je v ve\u010dini \u017eivil, vklju\u010dno z ve\u010dino ore\u0161\u010dkov, ni v izobilju. Vendar pa orehi vsebujejo pribli\u017eno <strong>9 g\/100 g,<\/strong> kar je najve\u010dja koli\u010dina omega-3 ALA med vsemi vrstami 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>Evropska agencija za varnost hrane (EFSA) navaja, da naj bi ALA predstavljala pribli\u017eno <strong>0,5 % celotnega dnevnega energijskega vnosa.<\/strong> Pri dnevnem vnosu 2000 kcal to pomeni pribli\u017eno <strong>1 g ALA na dan.<\/strong> Za dosego te koli\u010dine zadostuje u\u017eivanje pribli\u017eno <strong>11 g orehov na dan<\/strong> (manj kot majhna pest).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Orehi so bogati tudi z <strong>antioksidanti,<\/strong> ki pomagajo \u0161\u010dititi telo pred u\u010dinki prostih radikalov, ki prispevajo k razli\u010dnim boleznim, vklju\u010dno z rakom ali boleznimi srca in o\u017eilja. Med temi u\u010dinkovitimi snovmi so <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\">vitamin E<\/a> ter <strong>polifenoli<\/strong> in <strong>flavonoidi.<\/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\">Povpre\u010dna vsebnost hranil v orehih<\/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\">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\">686 kcal<\/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\">65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 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\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-1124x843.webp\" alt=\"Prednosti orehov za zdravje\" class=\"wp-image-519036\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-1124x843.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-400x300.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-1536x1152.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-2048x1536.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"almond\">2. Mandlji<\/h3>\n\n\n\n<p><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 semena <strong>mandljevca,<\/strong> sadnega drevesa z ro\u017enatimi cvetovi in rumenimi plodovi. Gojijo ga okoli Sredozemskega morja in v podobnih toplih regijah, najve\u010dja proizvajalka mandljev pa je trenutno <strong>Kalifornija.<\/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\">Kak\u0161ne koristi za zdravje imajo mandlji?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160tudije so pokazale njihov vpliv na <strong>zni\u017eevanje skupnega holesterola<\/strong> in <strong>holesterola LDL (slabega holesterola). <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li>Lahko upo\u010dasnijo <strong>absorpcijo ogljikovih hidratov, <\/strong>kar pomaga ubla\u017eiti dvig <strong>ravni sladkorja v krvi (glikemija). <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li>Pozitivni u\u010dinki so opazni tudi pri ljudeh s <strong>sladkorno boleznijo tipa 2.<\/strong><\/li>\n\n\n\n<li>Mandlji delujejo <strong>antioksidativno<\/strong> in \u0161\u010ditijo telo pred prostimi radikali, ki nastanejo zaradi oksidativnega stresa. <sup><mark class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/li>\n\n\n\n<li>Koristijo <strong>mo\u017eganom<\/strong> in <strong>kognitivnim funkcijam,<\/strong> vklju\u010dno s spominom.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj pravzaprav vsebujejo mandlji?<\/h4>\n\n\n\n<p>Mandlji so bogati z <strong>zdravimi ma\u0161\u010dobami,<\/strong> med katerimi je najve\u010d <strong>mononenasi\u010denih ma\u0161\u010dobnih kislin (MUFA),<\/strong> zlasti <strong>oleinske kisline.<\/strong> Oleinska kislina je znana po svojih pozitivnih u\u010dinkih na raven holesterola v krvi. Odlikuje jih tudi vsebnost vlaknin, ki je najve\u010dja med vsemi vrstami ore\u0161\u010dkov, kar ugodno vpliva na <strong>prebavo<\/strong> in <strong>\u010drevesni mikrobiom. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7,30]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mandlji so bogati z mikrohranili, vklju\u010dno z <strong>vitaminom E,<\/strong> ki je znan po svojih antioksidativnih lastnostih. Vsebujejo tudi veliko <a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>folne kisline<\/strong><\/a>, ki je klju\u010dnega pomena za razvoj \u017eiv\u010dnega sistema, to pa je \u0161e posebej pomembno za nose\u010dnice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsebujejo tudi veliko <a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magnezija<\/strong><\/a> in <a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" class=\"ek-link\"><strong>kalija<\/strong><\/a>. Imajo tudi precej\u0161en dele\u017e <a href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalcija<\/strong><\/a> in <a href=\"https:\/\/gymbeam.si\/zelezo\" class=\"ek-link\"><strong>\u017eeleza<\/strong><\/a>, vendar je treba upo\u0161tevati, da se ti minerali iz rastlinskih virov absorbirajo v manj\u0161i meri kot iz \u017eivalskih virov. <a href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vegani<\/strong><\/a> in tisti s prete\u017eno rastlinsko prehrano morajo biti na to najbolj pozorni.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,30]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite o mandljih prebrati ve\u010d, si preberite na\u0161 obse\u017een \u010dlanek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mandlji &#8211; <\/strong><\/a><a href=\"https:\/\/gymbeam.si\/blog\/mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>k<\/strong><\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/mandlji-kako-vplivajo-na-srce-kozo-ali-mozgane-in-koliko-bi-jih-bilo-treba-zauziti-vsak-dan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ako vplivajo na srce, ko\u017eo ali mo\u017egane in koliko bi jih bilo treba zau\u017eiti na dan?<\/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\">Povpre\u010dna vsebnost hranil v mandljih<\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><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\">597 kcal<\/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; 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; 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\">9,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/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><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/WhatsApp-Image-2021-01-19-at-17.webp\" alt=\"Prednosti mandljev za zdravje\" class=\"wp-image-519052\" title=\"Prednosti mandljev za zdravje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/WhatsApp-Image-2021-01-19-at-17.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/WhatsApp-Image-2021-01-19-at-17-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"hazelnuts\">3. Le\u0161niki<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/lesniki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Le\u0161niki<\/a> izvirajo iz <strong>Tur\u010dije. <\/strong>Gojijo jih \u017ee ve\u010d tiso\u010d let, Tur\u010dija pa je \u0161e danes njihova najve\u010dja proizvajalka. Zanimivo je, da niso le okusni in hranljivi, ampak so lahko tudi <strong>koristni za okolje. <\/strong>Drevo, na katerem rastejo, je okolju prijazno, saj je odporno na su\u0161o in za pre\u017eivetje ne potrebuje veliko vode. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8,24]<\/mark><\/sup><\/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\">Kak\u0161ne koristi za zdravje imajo le\u0161niki?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Le\u0161niki so cenjeni zaradi svojega pozitivnega vpliva na <strong>lipidni profil, <\/strong>saj pomagajo <strong>zni\u017eevati raven holesterola LDL.<\/strong><\/li>\n\n\n\n<li>Prispevajo k izbolj\u0161anju stanja <strong>sten krvnih \u017eil<\/strong> in s tem koristijo celotnemu <strong>sr\u010dno-\u017eilnemu sistemu.<\/strong><\/li>\n\n\n\n<li>\u0160tudije ka\u017eejo na njihovo vlogo pri zmanj\u0161evanju <strong>vnetnih ozna\u010devalcev,<\/strong> kot je C-reaktivni protein.<\/li>\n\n\n\n<li>Znane so po svojih <strong>antioksidativnih u\u010dinkih.<\/strong><\/li>\n\n\n\n<li>Zaradi relativno visoke vsebnosti vlaknin, ki upo\u010dasnjujejo absorpcijo sladkorja iz krvi, lahko le\u0161niki pomagajo zni\u017eevati <strong>raven sladkorja v krvi (glikemijo).<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/li>\n<\/ul>\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<h4 class=\"wp-block-heading\">Kaj pravzaprav vsebujejo le\u0161niki?<\/h4>\n\n\n\n<p>Le\u0161niki vsebujejo veliko <strong>mononenasi\u010denih ma\u0161\u010dobnih kislin<\/strong> in so bogati tudi s <strong>polinenasi\u010denimi ma\u0161\u010dobnimi kislinami omega-6.<\/strong> Vsebujejo veliko <strong>vitamina E, bakra, kalija <\/strong>in<strong> mangana,<\/strong> ki so bistveni za zdravje kosti in hrustanca. <strong>Antioksidanti,<\/strong> vklju\u010dno z vitaminom E, polifenoli in flavonoidi, so ve\u010dinoma skoncentrirani v lupini le\u0161nika, zato je u\u017eivanje celih le\u0161nikov koristno. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16,17]<\/mark><\/sup><\/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\">Povpre\u010dna vsebnost hranil v le\u0161nikih<\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><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\">656 kcal<\/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\">61 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">45,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 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\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\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\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-1124x749.webp\" alt=\"Koristi le\u0161nikov za zdravje\" class=\"wp-image-519068\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cashews\">4. Indijski ore\u0161\u010dki<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Indijski ore\u0161\u010dki<\/a> rastejo na tropskem drevesu, ki izvira iz Brazilije. To drevo lahko dose\u017ee vi\u0161ino do 10 metrov, zanj pa so zna\u010dilni zanimivi rumeni plodovi, znani kot<strong> indijska jabolka.<\/strong> Ti sade\u017ei so u\u017eitni in se uporabljajo za proizvodnjo marmelad ali sokov. Na koncu teh jabolk raste indijski ore\u0161\u010dek, ki je skrit v trdi zeleni lupini. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<p>Za razliko od drugih vrst ore\u0161\u010dkov je treba indijske ore\u0161\u010dke pred prihodom na prodajne police <strong>skuhati,<\/strong> saj surovi ore\u0161\u010dki vsebujejo strupeno snov uru\u0161iol in v tak\u0161nem stanju niso primerni za u\u017eivanje.<\/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\">Kak\u0161ne koristi za zdravje imajo indijski ore\u0161\u010dki?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160tudije opisujejo njihovo sposobnost boja proti <strong>prostim radikalom<\/strong> zaradi razli\u010dnih <strong>antioksidantov.<\/strong><\/li>\n\n\n\n<li>Pomagajo varovati zdravje <strong>srca<\/strong> in <strong>o\u017eilja.<\/strong><\/li>\n\n\n\n<li>Indijski ore\u0161\u010dki so zaradi vsebnosti kalcija in magnezija koristni za <strong>kosti.<\/strong><\/li>\n\n\n\n<li>Prispevajo k ohranjanju dobrega <strong>vida. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/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\/2024\/01\/iStock-1511421074-1124x749.jpg\" alt=\"Prednosti indijskih ore\u0161\u010dkov\" class=\"wp-image-519085\" title=\"Prednosti indijskih ore\u0161\u010dkov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kaj pravzaprav vsebujejo indijski ore\u0161\u010dki?<\/h4>\n\n\n\n<p>Indijski ore\u0161\u010dki imajo v primerjavi z drugimi ore\u0161\u010dki razmeroma visoko vsebnost <strong>beljakovin.<\/strong> Kot ve\u010dina rastlinskih virov nimajo optimalnega spektra <a href=\"https:\/\/gymbeam.si\/blog\/esencialne-aminokisline-eaa-in-njihovi-ucinki-izvor-in-doziranje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">esencialnih aminokislin<\/a>, zato jih je treba upo\u0161tevati le kot dodatek k dnevnemu vnosu beljakovin. Tako kot druge vrste ore\u0161\u010dkov so cenjeni zaradi vsebnosti <strong>zdravih ma\u0161\u010dob,<\/strong> zlasti <strong>mononenasi\u010denih ma\u0161\u010dobnih kislin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri indijskih ore\u0161\u010dkih velja omeniti tudi veliko koli\u010dino <strong>tiamina (vitamina B1), fosforja in cinka. <\/strong>Poleg cinka imajo antioksidativne lastnosti, ki jih prina\u0161ajo <strong>zeaksantin, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lutein<\/a><\/strong> in <a href=\"https:\/\/gymbeam.si\/beta-karoten-gymbeam.html\" class=\"ek-link\"><strong>betakaroten<\/strong><\/a>. Slednji slu\u017ei tudi kot predhodnik <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-a-retinol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina A<\/a>, ki je nujen za dober vid in odpornost. Poleg tega vsebujejo snovi, kot so <strong>fitosteroli,<\/strong> ki so koristni v boju proti visoki ravni holesterola v krvi. Razlog za to je, da so podobni holesterolu in se lahko v \u010drevesju absorbirajo namesto njega. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15,30]<\/mark><\/sup><\/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\">Povpre\u010dna vsebnost hranil v indijskih ore\u0161\u010dkih<\/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\">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\">581 kcal<\/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\">44 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,8 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\">26,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-899x1124.jpg\" alt=\"Prednosti brazilskih ore\u0161\u010dkov\" class=\"wp-image-519101\" title=\"Zdravstvene koristi brazilskih ore\u0161\u010dkov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05.jpg 1440w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"brazil-nuts\">5. Brazilski ore\u0161\u010dki<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/brazilski-orescki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Brazilski ore\u0161\u010dki<\/a>, znani tudi kot <strong>Para ore\u0161\u010dki,<\/strong> rastejo v de\u017eevnih gozdovih Brazilije, Bolivije in Peruja. Drevo, na katerem rastejo, velja za eno najve\u010djih in najdlje \u017eive\u010dih vrst v amazonskem de\u017eevnem gozdu.<\/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\">Kak\u0161ne koristi za zdravje imajo brazilski ore\u0161\u010dki?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160tudije poudarjajo predvsem njihove <strong>antioksidativne lastnosti,<\/strong> predvsem zaradi <strong>selena, <\/strong>ki je klju\u010dna sestavina antioksidativnega sistema <strong>glutationa.<\/strong> Pomagajo pri za\u0161\u010diti pred razli\u010dnimi zdravstvenimi te\u017eavami, vklju\u010dno s presnovnimi in s tumorji povezanimi boleznimi.<\/li>\n\n\n\n<li>Pomagajo lahko tudi zmanj\u0161ati kazalnike oksidativnega stresa.<\/li>\n\n\n\n<li>Dokazano je tudi, da imajo <strong>protivnetne u\u010dinke.<\/strong><\/li>\n\n\n\n<li>Raziskave ka\u017eejo na njihov pozitiven vpliv na <strong>raven holesterola v krvi.<\/strong><\/li>\n\n\n\n<li>Zaradi vsebnosti selena, ki je bistven za delovanje <strong>\u0161\u010ditni\u010dnih hormonov,<\/strong> lahko prispevajo k ohranjanju zdravja \u0161\u010ditnice. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,22]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj pravzaprav vsebujejo brazilski ore\u0161\u010dki?<\/h4>\n\n\n\n<p>Brazilski ore\u0161\u010dki so dober vir <strong>zdravih ma\u0161\u010dob<\/strong> s podobnim dele\u017eem <strong>polinenasi\u010denih<\/strong> in <strong>mononenasi\u010denih ma\u0161\u010dobnih kislin.<\/strong> Izjemno bogati so s <strong><a href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">selenom<\/a>,<\/strong> saj ga vsebujejo kar <strong>1920 \u00b5g na 100 g, <\/strong>zato so dragocen vir tega te\u017eko dostopnega minerala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priporo\u010deni dnevni odmerek selena po podatkih EFSA je <strong>70 \u00b5g.<\/strong> Za dosego tega \u017eelenega dnevnega vnosa je dovolj, da zau\u017eijemo 3 g brazilskih ore\u0161\u010dkov (1-2 ore\u0161\u010dka) na dan. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[26,30]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega so bogati z <strong>vitaminom E, folno kislino, magnezijem, kalijem <\/strong>in<strong> kalcijem. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Povpre\u010dna vsebnost hranil v brazilskih ore\u0161\u010dkih<\/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\">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\">691 kcal<\/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\">67 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,4 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\">4,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pistachios\">6. Pistacije<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/pistacije-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pistacije<\/a> rastejo na drevesu iz Azije, ki lahko \u017eivi tudi do 300 let. Danes so znane in gojene v sredozemski regiji, kjer uspevajo na suhih pe\u0161\u010denih tleh zaradi dolgih korenin, ki lahko \u010drpajo vodo iz ve\u010d metrov globine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010dina pistacij na voljo v trgovinah je v lupini, \u010de pa vam primanjkuje potrpe\u017eljivosti, lahko pose\u017eete tudi po <a href=\"https:\/\/gymbeam.si\/oluscene-pistacije-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olu\u0161\u010denih<\/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\">Kak\u0161ne koristi za zdravje imajo pistacije?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160tudije ka\u017eejo, da pistacije pomagajo vzdr\u017eevati <strong>optimalno raven sladkorja<\/strong> v krvi po obroku in \u010dez dan, zato so primerne za <strong>diabetike<\/strong> in ljudi s <strong>prediabetesom.<\/strong><\/li>\n\n\n\n<li>Koristijo <strong>zdravju srca in o\u017eilja.<\/strong><\/li>\n\n\n\n<li>Nekatere raziskave ka\u017eejo na povezavo z manj\u0161o pojavnostjo <strong>raka.<\/strong><\/li>\n\n\n\n<li>Pistacije so lahko koristne tudi za prebavo in sestavo <strong>\u010drevesnega mikrobioma.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj pravzaprav vsebujejo pistacije?<\/h4>\n\n\n\n<p>Poleg <strong>zdravih ma\u0161\u010dob<\/strong> imajo pistacije v primerjavi z drugimi vrstami ore\u0161\u010dkov tudi razmeroma veliko <strong>beljakovin. <\/strong>Pona\u0161ajo se z zanimivim spektrom esencialnih aminokislin in visoko vsebnostjo vlaknin, zato so vsestranski in izjemno hranljivi ore\u0161\u010dki. Bogati so z mikrohranili, vklju\u010dno s <strong>kalijem, magnezijem, vitaminom E<\/strong> in <strong>vitaminom B6 (piridoksin).<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6,20]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pistacije vsebujejo <strong>fitosterole, lutein, polifenole<\/strong> in so dober vir <a href=\"https:\/\/gymbeam.si\/blog\/arginin-ucinki-in-odmerjanje-za-telesno-zmogljivost-in-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>arginina<\/strong><\/a>, ki je predhodnik <strong>du\u0161ikovega oksida (NO)<\/strong> in pomaga \u0161iriti krvne \u017eile ter ohranjati zdrav <strong>krvni tlak.<\/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\">Povpre\u010dna vsebnost hranil v pistacijah<\/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\">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\">575 kcal<\/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\">45,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">14,4 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\">16,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\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\/2024\/01\/Predajna_jun_2-2-1-1124x749.jpg\" alt=\"Prednosti pistacij za zdravje\" class=\"wp-image-519406\" title=\"Prednosti pistacij za zdravje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"macadamia-nuts\">7. Ore\u0161\u010dki makadamije<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/orescki-makadamije-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ore\u0161\u010dki makadamije<\/a> so bili redni del prehrane avstralskih staroselcev. Znani pa so tudi kot havajski ore\u0161\u010dki, saj so bili prvi\u010d komercialno pridelani na Havajih.<\/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\">Kak\u0161ne koristi za zdravje imajo ore\u0161\u010dki makadamija?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ore\u0161\u010dki makadamija lahko prispevajo k doseganju normalne ravni <strong>holesterola,<\/strong> kar spodbuja dobro <strong>zdravje srca in o\u017eilja<\/strong>.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/li>\n\n\n\n<li>Njihovo u\u017eivanje je povezano z manj\u0161im tveganjem za <strong>presnovni sindrom, <\/strong>za katerega so zna\u010dilni sladkorna bolezen tipa 2, visoka raven glukoze na te\u0161\u010de, hipertenzija, nizka raven holesterola HDL (dobrega), povi\u0161ani trigliceridi in debelost.<\/li>\n\n\n\n<li>Makadamija je bogata z <strong>vlakninami<\/strong> in deluje kot prebiotik, ki podpira koristne \u010drevesne bakterije in pozitivno vpliva na sestavo <strong>\u010drevesnega mikrobioma.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj pravzaprav vsebujejo ore\u0161\u010dki makadamija?<\/h4>\n\n\n\n<p>Za te ore\u0161\u010dke je zna\u010dilna visoka <strong>vsebnost ma\u0161\u010dob,<\/strong> ki znatno presega vsebnost drugih vrst. Skoraj 80% teh ma\u0161\u010dob sestavljajo koristne mononenasi\u010dene ma\u0161\u010dobne kisline. \u010ceprav so kalori\u010dno zajetni, vsebnost ma\u0161\u010dob prispeva k dalj\u0161emu <strong>ob\u010dutku sitosti. <\/strong>Ta u\u010dinek lahko okrepi razmeroma visoka vsebnost <strong>vlaknin,<\/strong> ki spodbujajo ob\u010dutek sitosti. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ore\u0161\u010dki makadamija so bogati tudi z <strong>vitaminom E, vitaminom B1 (tiamin), bakrom, magnezijem<\/strong> in imajo nenavadno visoko vsebnost <strong>mangana.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsebujejo tudi razli\u010dne bioaktivne spojine, med katerimi so omembe vredni <strong>fitosteroli.<\/strong> Te spojine skupaj z mononenasi\u010denimi ma\u0161\u010dobnimi kislinami pozitivno vplivajo na raven holesterola v krvi.<\/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\">Povpre\u010dna vsebnost hranil v ore\u0161\u010dkih makadamije<\/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\">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\">752 kcal<\/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\">75,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 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\">5,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,9 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\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\/2024\/01\/1681318430251873-1124x749.jpg\" alt=\"Prednosti ore\u0161\u010dkov makadamija za zdravje\" class=\"wp-image-519151\" title=\"Prednosti ore\u0161\u010dkov makadamija za zdravje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"pecans\">8. Pekan orehi<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/pekan-orehi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pekan orehi<\/a> rastejo na mogo\u010dnih drevesih, visokih do 50 metrov in lahko \u017eivijo tudi do 200 let. Izvirajo iz Severne Amerike in Mehike, njihovo ime pa izhaja iz besede &#8220;pekan&#8221;, ki v algonkinskem jeziku pomeni &#8220;oreh, ki ga je treba razbiti s kamnom&#8221;. Niso tako priljubljeni kot nekatere druge vrste ore\u0161\u010dkov, vendar ste se z njimi morda \u017ee sre\u010dali v obliki priljubljene pekanove pletenke ali pite. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[23]<\/mark><\/sup><\/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\">Kak\u0161ne koristi za zdravje imajo pekan orehi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160tudije ka\u017eejo pozitivne u\u010dinke na <strong>mo\u017egane<\/strong> in <strong>kognitivne funkcije.<\/strong><\/li>\n\n\n\n<li>Prav tako lahko pomagajo izbolj\u0161ati <strong>lipidni profil.<\/strong><\/li>\n\n\n\n<li>Znanstveniki opisujejo njihove <strong>antioksidativne<\/strong> in <strong>protivnetne u\u010dinke. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[23]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj pravzaprav vsebujejo pekan orehi?<\/h4>\n\n\n\n<p>Podobno kot \u017ee omenjeni ore\u0161\u010dki so tudi pekani bogati z <strong>mononenasi\u010denimi ma\u0161\u010dobnimi kislinami. <\/strong>Vendar pa vsebujejo tudi veliko <strong>polinenasi\u010denih ma\u0161\u010dobnih kislin,<\/strong> zlasti linolne kisline omega-6. Poleg tega vsebujejo veliko <strong>mangana, magnezija, kalija<\/strong> in <strong>kalcija.<\/strong> Pekanovi orehi se odlikujejo tudi po vsebnosti bakra, ki je bistvenega pomena za delovanje zdravega imunskega sistema ter za ohranjanje zdravih <strong>las<\/strong> in <strong>ko\u017ee.<\/strong> V samo 30 gramih ore\u0161\u010dkov (ena pest) je do tretjine priporo\u010denega dnevnega vnosa bakra. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[26,27,30]<\/mark><\/sup><\/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\">Povpre\u010dna vsebnost hranil v pekan orehih<\/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\">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\">722 kcal<\/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\">72 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">41 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,6 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\">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\">9,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\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\/2024\/01\/Pekanove-orechy-1124x749.jpg\" alt=\"Prednosti pekan orehov na zdravje\" class=\"wp-image-519367\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"pine-nuts\">9. Pinjole<\/h3>\n\n\n\n<p><strong>Pinjole<\/strong> so dejansko semena borovcev, ki uspevajo predvsem v Aziji, Evropi in Severni Ameriki. Zaradi dolgotrajnega in zapletenega postopka nabiranja so dra\u017eji od drugih ore\u0161\u010dkov, saj borovci potrebujejo pribli\u017eno 25 let, da pridelajo u\u017eitne ore\u0161\u010dke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kak\u0161ne koristi za zdravje imajo pinjole?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160tudije ka\u017eejo, da pomagajo vzdr\u017eevati zdravo raven <strong>holesterola<\/strong> in <strong>krvnega tlaka<\/strong> ter prispevajo k splo\u0161nemu <strong>zdravju srca in o\u017eilja.<\/strong><\/li>\n\n\n\n<li>Znanstveniki poudarjajo njihove <strong>protivnetne<\/strong> in <strong>protirevmati\u010dne lastnosti.<\/strong><\/li>\n\n\n\n<li>Pinjole, zlasti zaradi prisotnosti pinolenske kisline, lahko pomagajo zmanj\u0161ati <strong>apetit,<\/strong> zato so lahko koristne pri <strong>uravnavanju telesne te\u017ee.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kaj pravzaprav vsebujejo pinjole?<\/h4>\n\n\n\n<p>Pinjole imajo nenavadno visoko vsebnost ma\u0161\u010dob, ki jih sestavljajo predvsem zdravju koristne nenasi\u010dene ma\u0161\u010dobne kisline, zlasti <strong>linolna kislina.<\/strong> Nekatere sorte vsebujejo tudi <strong>pinolensko kislino (PNLA),<\/strong> ki ji raziskovalci pripisujejo potencialni u\u010dinek <a href=\"https:\/\/gymbeam.si\/appetite-control-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zaviranja apetita<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta vrsta ore\u0161\u010dkov je bogata tudi z <strong>\u017eelezom, magnezijem, fosforjem <\/strong>in<strong> cinkom.<\/strong> Kar zadeva vitamine, vsebuje velik dele\u017e <strong>folne kisline<\/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\">vitamina B3 (niacina)<\/a>, ki je potreben, na primer, za delovanje \u017eiv\u010dnega sistema in psihe. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[27]<\/mark><\/sup><\/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\">Povpre\u010dna vsebnost hranil v pinjolah<\/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\">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\">716 kcal<\/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\">68,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">18,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 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\">9,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\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\/2024\/01\/iStock-1359371624-1124x749.jpg\" alt=\"Koristi pinjol za zdravje\" class=\"wp-image-519422\" title=\"Koristi pinjol za zdravje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"peanuts\">10. Ara\u0161idi<\/h3>\n\n\n\n<p>\u010ceprav <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161ide<\/a> obi\u010dajno imenujemo ore\u0161\u010dki, so v resnici <strong>stro\u010dnice.<\/strong> So <strong>semena oljnice,<\/strong> imenovane ara\u0161id, ki izvira iz Ju\u017ene Amerike. Ara\u0161ide gojijo v ve\u010d kot 100 dr\u017eavah po vsem svetu in so osnovna kulinari\u010dna jed v \u0161tevilnih svetovnih kuhinjah, vklju\u010dno z azijskimi jedmi. Poleg tega je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idovo maslo<\/a> eden najbolj priljubljenih namazov.<\/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\">Kak\u0161ne koristi za zdravje imajo ara\u0161idi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160tudije ka\u017eejo na povezavo med u\u017eivanjem ara\u0161idov in <strong>manj\u0161im tveganjem za bolezni srca in o\u017eilja.<\/strong><\/li>\n\n\n\n<li>Ara\u0161idi so povezani z manj\u0161im tveganjem za <strong>kolorektalnega raka.<\/strong><\/li>\n\n\n\n<li>Znanstveniki govorijo tudi o manj\u0161em tveganju za nastanek <strong>raka na prostati,<\/strong> verjetno zaradi vsebovanih fitosterolov.<\/li>\n\n\n\n<li>Sestavine, kot so nenasi\u010dene ma\u0161\u010dobne kisline, arginin in magnezij, prispevajo k mo\u017enim <strong>protivnetnim u\u010dinkom.<\/strong><\/li>\n\n\n\n<li>Ara\u0161idi bi lahko imeli majhno vlogo pri za\u0161\u010diti pred <strong>Alzheimerjevo boleznijo<\/strong> in nastankom <strong>\u017eol\u010dnih kamnov.<\/strong><\/li>\n\n\n\n<li>Ara\u0161idi lahko prispevajo k <strong>ob\u010dutku sitosti. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj pravzaprav vsebujejo ara\u0161idi?<\/h4>\n\n\n\n<p>\u010ceprav so ara\u0161idi stro\u010dnice, je njihova sestava podobna sestavi ore\u0161\u010dkov. Bogati so z ma\u0161\u010dobami, med katerimi prevladujejo mononenasi\u010dene ma\u0161\u010dobne kisline, kot sta oleinska in linolna kislina. S stro\u010dnicami pa si delijo tudi nekaj skupnega: <strong>visoko vsebnost beljakovin. <\/strong>Ena porcija ara\u0161idov (30 g) vsebuje do 8 g beljakovin, njihov spekter esencialnih aminokislin pa je primerljiv s <strong>sojo,<\/strong> zato so relativno kakovosten vir beljakovin. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ara\u0161idi so bogati tudi s kalcijem, magnezijem, kalijem, vitaminom B3, folno kislino in drugimi vitamini skupine B. Med drugimi bioaktivnimi snovmi se pona\u0161ajo z <strong>resveratrolom,<\/strong> antioksidantom, znanim po svoji u\u010dinkovitosti, ki ga najdemo predvsem v <strong>rde\u010dem vinu.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/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\">Povpre\u010dna vsebnost hranil v ara\u0161idih<\/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\">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\">591 kcal<\/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\">49 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinenasi\u010dene ma\u0161\u010dobne kisline<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,6 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\">7,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">25,8 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-1124x744.webp\" alt=\"Zdravstvene prednosti ara\u0161idov\" class=\"wp-image-519238\" title=\"Zdravstvene prednosti ara\u0161idov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-1124x744.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-400x265.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-1536x1017.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-2048x1356.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_oresckov_je_dobro_zauziti_na_dan\"><\/span>Koliko ore\u0161\u010dkov je dobro zau\u017eiti na dan?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ustrezna koli\u010dina ore\u0161\u010dkov za vas osebno je odvisna od <strong>trenutne sestave va\u0161e prehrane. <\/strong>\u010ce v va\u0161i prehrani primanjkuje hranilnih snovi, zlasti zdravih ma\u0161\u010dob, vam bo morda koristila ve\u010dja koli\u010dina v primerjavi z nekom, ki redno u\u017eiva rastlinska olja ali <a href=\"https:\/\/gymbeam.si\/orescki-in-semena?p=2\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semena<\/a>. Koli\u010dina je odvisna tudi od <strong>celotne kalori\u010dne vrednosti<\/strong> 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>Za tiste z <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uravnote\u017eeno in kakovostno prehrano<\/a> velja splo\u0161no priporo\u010dilo, da dnevno zau\u017eijejo pribli\u017eno <strong>30 gramov<\/strong> ore\u0161\u010dkov, kar ustreza pribli\u017eno <b>eni pesti.<\/b><\/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 ore\u0161\u010dki primerni za huj\u0161anje?<\/h3>\n\n\n\n<p>Glede na to, <strong>kako kalori\u010dni so ore\u0161\u010dki,<\/strong> bi lahko domnevali, da bi njihovo redno u\u017eivanje lahko povzro\u010dilo pove\u010danje telesne te\u017ee, kajne? Pa je ravno obratno. Ore\u0161\u010dki so dejansko primerni za <strong>dieto za izgubo kilogramov.<\/strong> \u0160tudije celo ka\u017eejo, da je njihovo redno u\u017eivanje povezano z uspe\u0161nim zmanj\u0161evanjem telesne te\u017ee. Visoka vsebnost ma\u0161\u010dob pomaga pri ustvarjanju in ohranjanju ob\u010dutka sitosti, kar pripomore k <strong>vnosu manj kalorij \u010dez dan.<\/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 shuj\u0161ati, ne pozabite, da je treba vzdr\u017eevati <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorijski primanjkljaj<\/a>. Zato ne bi bilo najbolje, \u010de bi zve\u010der med gledanjem televizije pojedli zavoj\u010dek ore\u0161\u010dkov. Namesto tega jih poskusite u\u017eivati v <strong>razumnih in nadzorovanih obrokih<\/strong> kot del raznolike in uravnote\u017eene prehrane.<\/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 ore\u0161\u010dki primerni za keto dieto?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/blog\/ketogena-dieta-resnica-o-hujsanju-brez-ogljikovih-hidratov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Keto dieta<\/a>, znana tudi kot <strong>dieta z nizko vsebnostjo ogljikovih hidratov,<\/strong> je namenjena omejevanju vnosa ogljikovih hidratov. Vendar jih je treba nadomestiti z drugimi, da se dose\u017ee zadosten skupni energijski vnos. Pri tem imajo poleg beljakovin klju\u010dno vlogo ma\u0161\u010dobe, ki so v ore\u0161\u010dkih v izobilju. Za keto dieto ali dieto z nizko vsebnostjo ogljikovih hidratov so primernej\u0161i <strong>ore\u0161\u010dki z nizko vsebnostjo ogljikovih hidratov<\/strong> in <strong>visoko vsebnostjo ma\u0161\u010dob.<\/strong> Med vsemi omenjenimi vrstami imajo <strong>brazilski ore\u0161\u010dki<\/strong> najmanj ogljikovih hidratov, medtem ko imajo <strong>ore\u0161\u010dki makadamije<\/strong> najve\u010djo vsebnost ma\u0161\u010dob in razmeroma nizko vsebnost ogljikovih hidratov. \u010ce pa lahko porcijo ore\u0161\u010dkov umestite v svoj ciljni dnevni vnos ogljikovih hidratov, je primerna katerakoli vrsta.<\/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\/2024\/01\/ua_kateryna_kononova_052022_10dd-1124x749.jpg\" alt=\"Ali so ore\u0161\u010dki primerni za huj\u0161anje?\" class=\"wp-image-519185\" title=\"Ali so ore\u0161\u010dki primerni za huj\u0161anje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-2048x1366.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=\"V_katere_recepte_lahko_vkljucite_orescke\"><\/span>V katere recepte lahko vklju\u010dite ore\u0161\u010dke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce se odlo\u010dite, da boste v svojo prehrano vklju\u010dili ore\u0161\u010dke, vam verjetno nikoli ne bo zmanjkalo navdiha in idej. Obstaja ne\u0161teto na\u010dinov za obogatitev hrane z ore\u0161\u010dki. Poleg tega lahko posamezne vrste izmenjujete, kar vam vedno prinese novo izku\u0161njo okusa. Svoje najljub\u0161e jedi lahko dopolnite tudi z maslom iz ore\u0161\u010dkov. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/pistacijevo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pistacijevo<\/a>, <a href=\"https:\/\/gymbeam.si\/100-mandljevo-maslo-gymbeam.html\" class=\"ek-link\">mandljevo<\/a>, <strong>le\u0161nikovo<\/strong> maslo, <a href=\"https:\/\/gymbeam.si\/maslo-indijskih-oresckov-gymbeam.html\" class=\"ek-link\">maslo indijskih ore\u0161\u010dkov<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idovo maslo<\/a> vas zagotovo ne bodo razo\u010darala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dodajte ore\u0161\u010dke \u017eitaricam ali <a href=\"https:\/\/gymbeam.si\/blog\/tag\/kasa-sl\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsenim kosmi\u010dem<\/a>.<\/li>\n\n\n\n<li>Kombinirajte jih s sadjem v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/tag\/jogurt-sl\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jogurtu<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/tag\/skuta\/\" class=\"ek-link\">skuti<\/a> ali jih dodajte v <a href=\"https:\/\/gymbeam.si\/blog\/tag\/smuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothie<\/a>.<\/li>\n\n\n\n<li>Uporabite jih za pripravo <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hrustljava-granola-z-orescki-in-kvinojo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granole<\/a> ali doma\u010dih <a href=\"https:\/\/gymbeam.si\/blog\/5-najboljsih-receptov-za-domace-musli-ploscice\/\" class=\"ek-link\">\u017eitnih plo\u0161\u010dic<\/a>.<\/li>\n\n\n\n<li>Vklju\u010dite jih v <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-puhasta-korenckova-torta-z-orehi-in-vanilijevo-kremo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pite<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/tag\/sarkelj\/\" class=\"ek-link\">kola\u010de<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/tag\/muffin\/\" class=\"ek-link\">muffine<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinski-bananin-kruh\/\" class=\"ek-link\">bananin kruh<\/a> ali druge sladke dobrote.<\/li>\n\n\n\n<li>Za <a href=\"https:\/\/gymbeam.si\/blog\/tag\/torta-sl\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">torte<\/a> in druge <strong>sladice<\/strong> pripravite kreme na osnovi ore\u0161\u010dkov.<\/li>\n\n\n\n<li>Dodajte jih v <strong>solate,<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-testeninska-solata-s-prelivom-iz-indijskih-oresckov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omake za testenine<\/a> ali mesne jedi.<\/li>\n\n\n\n<li>Ustvarite okusne omake <strong>pesto.<\/strong><\/li>\n\n\n\n<li>Ore\u0161\u010dke zmeljite z nekaj vode, jih precedite in pripravite <strong>napitek,<\/strong> znan kot <strong>mleko iz ore\u0161\u010dkov.<\/strong> Uporabite lahko mandlje, orehe ali indijske ore\u0161\u010dke in tako pripravite alternativo obi\u010dajnemu kravjemu mleku.<\/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\/2024\/01\/sk_pistaciova_torta_042023_03-1124x749.jpg\" alt=\"Kje dodajati ore\u0161\u010dke?\" class=\"wp-image-519201\" title=\"Kje dodajati ore\u0161\u010dke?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-2048x1365.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=\"Kako_shranjevati_orescke\"><\/span>Kako shranjevati ore\u0161\u010dke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u010dina ljudi ore\u0161\u010dke shranjuje v kuhinjski omari. Toda ali ste vedeli, da obstajajo bolj\u0161i na\u010dini za to? Ore\u0161\u010dki so precej <strong>dovzetni za kvarjenje. <\/strong>Zaradi visoke vsebnosti nenasi\u010denih ma\u0161\u010dobnih kislin, zaradi katerih so tako zdrava \u017eivila, se lahko tudi precej hitro pokvarijo. Te nenasi\u010dene ma\u0161\u010dobe lahko hitro <strong>oksidirajo<\/strong> in spremenijo svoje lastnosti. Poleg tega so dovzetne za oku\u017ebo z <strong>mikroorganizmi,<\/strong> najpogosteje z <strong>glivami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ore\u0161\u010dki zaradi izpostavljenosti <strong>zraku<\/strong> in <strong>svetlobi<\/strong> oksidirajo. Zato je pomembno, da jih hranite v <strong>temnem in suhem prostoru.<\/strong> \u010ce ore\u0161\u010dke shranjujete tudi v omari, poskrbite, da bodo v dobro zaprti in suhi posodi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar je <strong>hladilnik<\/strong> idealna re\u0161itev za shranjevanje ore\u0161\u010dkov. V njem lahko ore\u0161\u010dki ohranijo svojo kakovost do enega leta. Preprosto jih <strong>polo\u017eite v stekleno posodo,<\/strong> ki jo je mogo\u010de ponovno zapreti.<\/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 shranjevanju razli\u010dnih \u017eivil, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-shranjevati-zivila-da-cim-dlje-ostanejo-sveza\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako pravilno shraniti hrano, da bo trajala \u010dim dlje<\/strong><\/a>.<\/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\/2024\/01\/iStock-1160225134-1124x749.jpg\" alt=\"Kako shranjevati ore\u0161\u010dke?\" class=\"wp-image-519217\" title=\"Kako shranjevati ore\u0161\u010dke?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdaj_se_izogibati_oresckom\"><\/span>Kdaj se izogibati ore\u0161\u010dkom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ore\u0161\u010dki so na splo\u0161no zelo zdrava in hranljiva hrana. Vendar so lahko v nekaterih primerih, na primer pri dolo\u010denih boleznih, tudi \u0161kodljivi. Kdaj se morate izogibati ore\u0161\u010dkom?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alergija na ore\u0161\u010dke:<\/strong> Ore\u0161\u010dki in ara\u0161idi so med <strong>najmo\u010dnej\u0161imi \u017eivilskimi alergeni.<\/strong> Simptomi alergije se lahko ka\u017eejo kot <strong>srbenje ko\u017ee, otekanje ust, prebavne te\u017eave, ka\u0161elj, kihanje<\/strong> in celo huda <strong>anafilakti\u010dna reakcija.<\/strong> Zato je v primeru alergije na dolo\u010deno vrsto ore\u0161\u010dkov pomembno, da jih izklju\u010dite iz prehrane. \u010ce niste prepri\u010dani, ali dolo\u010deno \u017eivilo vsebuje ore\u0161\u010dke, vam je lahko v pomo\u010d ozna\u010devanje <strong>alergenov na embala\u017ei. <\/strong>V Evropski uniji morajo biti ore\u0161\u010dki (navedeni kot alergen \u0161tevilka 8), ara\u0161idi (\u0161tevilka 5) in drugi alergeni navedeni na embala\u017ei, \u010de jih \u017eivilo vsebuje. V Zdru\u017eenem kraljestvu je oktobra 2021 za\u010dela veljati podobna zakonodaja, znana kot &#8220;Natashin zakon&#8221;. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[28]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Histaminska intoleranca: <\/strong>To je diagnoza, pri kateri telo ne more u\u010dinkovito izlo\u010diti biogenega amina histamina. To se lahko ka\u017ee na primer kot glavobol, bruhanje, nizek krvni tlak in \u0161tevilni drugi razli\u010dni simptomi. Del zdravljenja vklju\u010duje izogibanje \u017eivilom, ki vsebujejo histamin in \u017eivilom, pri katerih je oseba opazila, da povzro\u010dajo te\u017eave. Med temi \u017eivili so tudi nekateri ore\u0161\u010dki, kot so orehi in ara\u0161idi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,29]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Pokvarjeni in plesnivi ore\u0161\u010dki:<\/strong> Ker so ore\u0161\u010dki dovzetni za kvarjenje, zlahka splesnijo. Zato jih pravilno shranjujte ter preverjajte njihov videz in aromo.<\/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\">Ali so ore\u0161\u010dki primerni med nose\u010dnostjo?<\/h3>\n\n\n\n<p>V <strong>nasprotju<\/strong> z zastarelimi nasveti lahko nose\u010dnice u\u017eivajo vse ore\u0161\u010dke, tudi ara\u0161ide, ne da bi se bale pove\u010danega tveganja za alergije pri svojih otrocih. Vklju\u010devanje ore\u0161\u010dkov v prehrano med nose\u010dnostjo je dejansko priporo\u010dljivo, saj zagotavljajo bistvena hranila, ki so koristna za razvijajo\u010dega se otroka. <sup><mark class=\"has-inline-color has-orange-color\">[1,25]<\/mark><\/sup><\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce i\u0161\u010dete \u017eivilo, ki bi va\u0161o prehrano \u010dude\u017eno obogatilo s hranilnimi snovmi, so ore\u0161\u010dki prava izbira. Polni so <strong>vlaknin, zdravih ma\u0161\u010dob, mineralov, vitaminov<\/strong> in drugih koristnih bioaktivnih snovi. \u010ce \u017eelite u\u017eivati v njihovih raznovrstnih koristih za zdravje, si preprosto vsak dan privo\u0161\u010dite pest <strong>mandljev, indijskih ore\u0161\u010dkov, orehov, pekanovih orehov<\/strong> ali drugih vrst. Katere boste izbrali danes?<\/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 pritegnil? \u010ce ste se nau\u010dili nekaj novega, bomo veseli, \u010de ga boste delili z dru\u017eino in 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\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\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>Ore\u0161\u010dki so polni hranilnih snovi in nam prina\u0161ajo \u0161tevilne koristi za zdravje. V \u010dem se razlikujejo mandlji, pistacije, indijski ore\u0161\u010dki, orehi ali pekan orehi?<\/p>\n","protected":false},"author":156,"featured_media":519002,"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":[6999,7359,7533,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-525891","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-orescki","9":"tag-prehrana-sl","10":"tag-vegan-sl","11":"tag-zdrav-zivljenjski-slog","12":"tag-zdravje","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>Kateri ore\u0161\u010dki so najbolj hranljivi in kak\u0161ne koristi imajo za zdravje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mandlji, ara\u0161idi, orehi, indijski ore\u0161\u010dki, pinjole ali brazilski ore\u0161\u010dki vsebujejo zdrave ma\u0161\u010dobe, vlaknine, vitamine in beljakovine. 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