{"id":527374,"date":"2024-03-15T16:30:14","date_gmt":"2024-03-15T15:30:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=527374"},"modified":"2024-04-17T13:05:34","modified_gmt":"2024-04-17T11:05:34","slug":"10-najzdravijih-sjemenki-na-svijetu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-najzdravijih-sjemenki-na-svijetu\/","title":{"rendered":"Koje su sjemenke najhranjivije i koje su njihove dobrobiti za zdravlje?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/10-najzdravijih-sjemenki-na-svijetu\/#Sto_je_to_u_tim_sjemenkama_sto_ih_cini_tako_jedinstvenima\" title=\"\u0160to je to u tim sjemenkama \u0161to ih \u010dini tako jedinstvenima?\">\u0160to je to u tim sjemenkama \u0161to ih \u010dini tako jedinstvenima?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/10-najzdravijih-sjemenki-na-svijetu\/#Koje_su_sjemenke_najhranjivije_i_najbolje\" title=\"Koje su sjemenke najhranjivije i najbolje?\">Koje su sjemenke najhranjivije i najbolje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/10-najzdravijih-sjemenki-na-svijetu\/#Koliko_sjemenki_trebate_pojesti_dnevno\" title=\"Koliko sjemenki trebate pojesti dnevno?\">Koliko sjemenki trebate pojesti dnevno?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/10-najzdravijih-sjemenki-na-svijetu\/#Sto_treba_izvuci_iz_svega\" title=\"\u0160to treba izvu\u0107i iz svega?\">\u0160to treba izvu\u0107i iz svega?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sjemenke su male vitaminske bombe. Na prvi pogled su neugledne, a ipak sadr\u017ee hrpu korisnih nutrijenata. Bilo da se radi o chia sjemenkama, sjemenkama bundeve ili drugim vrstama, sve ih mo\u017eete jednostavno dodati svojoj hrani kako biste savr\u0161eno obogatili svoju prehranu vrijednim mikronutrijentima. Koje sjemenke svakako treba uvrstiti u svoju prehranu?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">U ovom \u0107ete \u010dlanku saznati o prednostima ovih sjemenki:<\/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=\"#chia\" style=\"border-radius:0px\">Chia<\/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=\"#lan\" style=\"border-radius:0px\">Lan<\/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=\"#sezam\" style=\"border-radius:0px\">Sezam<\/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=\"#suncokret\" style=\"border-radius:0px\">Suncokret<\/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=\"#bundeva\" style=\"border-radius:0px\">Bundeva<\/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=\"#konoplja\" style=\"border-radius:0px\">Konoplja<\/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=\"#mak\" style=\"border-radius:0px\">Mak<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_to_u_tim_sjemenkama_sto_ih_cini_tako_jedinstvenima\"><\/span>\u0160to je to u tim sjemenkama \u0161to ih \u010dini tako jedinstvenima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sjemenke igraju vitalnu ulogu u biljnom svijetu jer su neophodne za reprodukciju. Iz sjemenki se razvija nova biljka. To ih \u010dini izvrsnim dodatkom va\u0161oj prehrani, zahvaljuju\u0107i iznimno <strong>raznolikom sadr\u017eaju hranjivih tvari.<\/strong> Mogli biste ih usporediti s npr. <strong>jajetom<\/strong> iz kojeg se razvije pile. Poput jajeta, sjemenke su rezervoar bezbrojnih korisnih tvari potrebnih za razvoj novog \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bilo da je rije\u010d o sjemenkama lana, suncokreta ili sezama, sve one imaju ne\u0161to zajedni\u010dko. Bogate su <strong>zdravim<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mastima<\/strong><\/a>, a mnoge od njih imaju i zanimljiv udio <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vlakana<\/strong><\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>proteina<\/strong><\/a>. Ne oskudijevaju ni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitaminima<\/strong><\/a><strong>,<\/strong> ni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mineralima<\/strong><\/a> ni drugim korisnim <strong>biolo\u0161ki aktivnim tvarima.<\/strong> Sve te hranjive tvari idu ruku pod ruku s dobrobitima za zdravlje zbog kojih ih vrijedi dodati svojoj prehrani. Osim toga, sjemenke su <strong>prirodno bez glutena,<\/strong> pa ih mogu konzumirati i osobe s <strong>celijakijom, alergijama na gluten ili osjetljivo\u0161\u0107u na gluten<\/strong> koja nije povezana s celijakijom kao dio bezglutenske prehrane.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-1124x749.jpg\" alt=\"svojstva sjemenki\" class=\"wp-image-517051\" title=\"svojstva sjemenki\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-2048x1365.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=\"Koje_su_sjemenke_najhranjivije_i_najbolje\"><\/span>Koje su sjemenke najhranjivije i najbolje?<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=\"chia\">1. Chia sjemenke<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Chia sjemenke<\/a> potje\u010du od biljke zvane <strong>\u0160panjolska kadulja <\/strong>koja je porijeklom iz podru\u010dja Meksika i Gvatemale. Rije\u010d je o si\u0107u\u0161nim crnim kuglicama koje ljudi koriste u prehrani i kozmetici vi\u0161e od 5000 godina. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje zdravstvene prednosti imaju chia sjemenke?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dokazano je da imaju blagotvoran u\u010dinak na <strong>kardiovaskularni sustav,<\/strong> ponajvi\u0161e zbog sadr\u017eaja zdravih masti u obliku <strong>vi\u0161estruko nezasi\u0107enih masnih kiselina.<\/strong><\/li>\n\n\n\n<li>One tako\u0111er mogu biti uklju\u010deni u <strong>rad imuniteta.<\/strong><\/li>\n\n\n\n<li>Govori se i o njihovom djelovanju na <strong>kontrolu upala u tijelu<\/strong> ili, primjerice, <strong>zgru\u0161avanje krvi.<\/strong> Masne kiseline sadr\u017eane u chiji proizvode prostaglandine, leukotrijene i druge tvari koje sudjeluju u protuupalnim i koagulacijskim procesima.<\/li>\n\n\n\n<li>Tako\u0111er mogu biti u\u010dinkovite u sni\u017eavanju<strong> razine kolesterola u krvi.<\/strong><\/li>\n\n\n\n<li>Tijekom <strong>trudno\u0107e<\/strong> mogu biti od koristi <strong>mozgu<\/strong> fetusa u razvoju.<\/li>\n\n\n\n<li>I va\u0161 <strong>probavni sustav<\/strong> \u0107e ih cijeniti. Mogu dobro do\u0107i kod problema sa <strong>zatvorom<\/strong> ili <strong>sindromom iritabilnog crijeva.<\/strong><\/li>\n\n\n\n<li>Korisne su i za <strong>mr\u0161avljenje<\/strong> jer zahvaljuju\u0107i svojim svojstvima mogu pomo\u0107i da se osje\u0107ate <strong>siti<\/strong>, a samim time poma\u017eu u suzbijanju neugodne <strong>gladi.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/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\">\u0160to chia sjemenke sadr\u017ee?<\/h4>\n\n\n\n<p>Chia je cijenjena zbog svog odli\u010dnog nutritivnog profila. Bogate su visokokvalitetnim <strong>bjelan\u010devinama<\/strong> koje tako\u0111er imaju <strong>povoljan spektar<\/strong> &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/esencijalne-aminokiseline-eaa-i-njihovi-ucinci-izvori-i-doziranje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>esencijalnih aminokiselina<\/strong><\/a>, a to su one aminokiseline koje na\u0161e tijelo ne mo\u017ee samo stvoriti i moraju se unositi prehranom. One se nalaze u chii u gotovo optimalnim omjerima koji se ina\u010de ne nalaze u biljnim izvorima. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia je tako\u0111er bogata <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vlaknima<\/strong><\/a>. Mo\u017eda vam je poznato kako ove sjemenke <strong>bubre<\/strong> kada se umo\u010de u teku\u0107inu. Voda se zatim ve\u017ee za vlakna, \u0161to zna\u010di da sjemenke mogu pove\u0107ati svoju te\u017einu i do <strong>15 puta.<\/strong> Ovo svojstvo je korisno, primjerice, za pravilnu <strong>probavu,<\/strong> kao i za mr\u0161avljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isti\u010du se i po sadr\u017eaju <strong>zdravih masti.<\/strong> Zapravo, bogati su korisnim vi\u0161estruko <strong>nezasi\u0107enim mastima,<\/strong> posebno dobro poznatom omega-3 mononezasi\u0107enom masnom kiselinom i <strong>alfa-linolenskom kiselinom (ALA)<\/strong>. Iz toga tijelo proizvodi <strong>eikozapentaensku kiselinu (EPA)<\/strong> i <strong>dokozaheksaensku kiselinu (DHA)<\/strong> koje su neophodne za <strong>zdrav mozak, vid i srce.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia sjemenke tako\u0111er sadr\u017ee razli\u010dite aktivne tvari poput <strong>polifenola,<\/strong> uklju\u010duju\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kvercetin<\/strong><\/a>&nbsp;i <strong>klorogensku kiselinu.<\/strong> Ove i mnoge druge tvari poznate su po svojim <strong>antioksidativnim svojstvima<\/strong> koja poma\u017eu tijelu u borbi protiv oksidativnog stresa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od minerala i vitamina valja spomenuti<strong> kalcij,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalij<\/strong><\/a><strong>, magnezij, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">folnu kiselinu<\/a><\/strong>&nbsp;i <strong>vitamin E<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-1124x749.webp\" alt=\"blagodati chia sjemenki\" class=\"wp-image-517067\" title=\"blagodati chia sjemenki\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dna energija i sadr\u017eaj hranjivih tvari u sjemenkama chije<\/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\"><p style=\"text-align: center\">Nutritivne vrijednosti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">486 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">30.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; vi\u0161estruko nezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">34.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako jesti chia sjemenke?<\/h4>\n\n\n\n<p>Ove sitne sjemenke mo\u017eete dodati gotovo svakom jelu bez promjene okusa ili arome. Naprimjer, savr\u0161ene su za sljede\u0107a jela.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jogurt s vo\u0107em<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/kasa-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ka\u0161a<\/a> od \u017eitarica<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/pita-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kola\u010di<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/muffini-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muffini<\/a>, keksi<\/li>\n\n\n\n<li>muesli plo\u010dice<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/palacinke-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">flapjackovi<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/palacinke-hr-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pala\u010dinke<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/smoothie-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smoothieji<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najpoznatiji je ukusni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/najbolji-recepti-na-chia-puding\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">puding s chijom<\/a>. Priprema se tako da se sjemenke potope u jogurt, vodu, mlijeko ili napitak od povr\u0107a i ostave da nabubre. Zatim ih samo ukrasite sastojcima po ukusu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"65044,28352,28393,61396,67684,37921,48709,68563,38734,43903,53647,5383\" ><\/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<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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-749x1124.jpg\" alt=\"blagodati lanenih sjemenki\" class=\"wp-image-517083\" title=\"blagodati lanenih sjemenki\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-scaled.jpg 1706w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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=\"lan\">2. Lanene sjemenke<\/h3>\n\n\n\n<p>Lan je cvjetnica s malim <strong>ljubi\u010dasto-plavim cvjetovima<\/strong> iz kojih se dobivaju <strong>\u017eute<\/strong> ili <strong>sme\u0111e sjemenke<\/strong>. Trenutno se uzgaja u vi\u0161e od pedeset zemalja, uklju\u010duju\u0107i Indiju, Kinu i Etiopiju. Zapravo, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-smedeg-lana-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sjemenke lana<\/a> su izuzetno hranjive i dodaju dodatnu vrijednost hrani. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od njih se tako\u0111er proizvodi <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-laneno-ulje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">laneno ulje<\/a>&nbsp;. No, prikladno je samo za <strong>hladna jela<\/strong> (npr. kao preljev za salatu), jer toplina mo\u017ee uni\u0161titi korisne tvari koje sadr\u017ei, \u0161to svakako nije ono \u0161to \u017eelite.<\/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\">Koje su zdravstvene prednosti lanenih sjemenki?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mogu se pohvaliti pozitivnim u\u010dinkom na <strong>zdravlje kardiovaskularnog sustava<\/strong> zahvaljuju\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">omega-3<\/a> masnim kiselinama. Naprimjer, pokazalo se da smanjuju <strong>LDL (lo\u0161) kolesterol<\/strong> i <strong>triacilglicerole<\/strong> u krvi.<\/li>\n\n\n\n<li>Njihov visok sadr\u017eaj vlakana koristan je za <strong>dijabeti\u010dare<\/strong>. To je zato \u0161to mo\u017ee pomo\u0107i u<strong> sni\u017eavanju \u0161e\u0107era u krvi (glikemije).<\/strong><\/li>\n\n\n\n<li>Studije sugeriraju da bi tako\u0111er mogle imati pozitivan u\u010dinak u nastojanjima da se sprije\u010di <strong>rak.<\/strong> Naprimjer, one se osobito bave pitanjem <strong>raka dojke.<\/strong><\/li>\n\n\n\n<li>Dobro je poznato i njihovo pozitivno djelovanje na <strong>probavu<\/strong>. \u010cesto se koriste za ubla\u017eavanje <strong>zatvora.<\/strong><\/li>\n\n\n\n<li>I <strong>mozak<\/strong> mo\u017ee imati koristi od lanenih sjemenki. <span style=\"color: #ff6600;\">[8]<\/span><\/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\">\u0160to sadr\u017ee lanene sjemenke?<\/h4>\n\n\n\n<p>Ove sjemenke jedan su od najboljih biljnih izvora <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>omega-3 masnih kiselina<\/strong><\/a>&nbsp;koje su posebno cijenjene zbog djelovanja na <strong>mozak<\/strong> i <strong>srce.<\/strong> Bogate su ve\u0107 spomenutom <strong>alfa-linolenskom kiselinom (ALA)<\/strong>, koja \u010dini do oko 70 % ukupnog sadr\u017eaja masti u sjemenkama. U 100 g sjemenki ima oko 22 g ALA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>EFSA (Europska agencija za sigurnost hrane) preporu\u010duje da ALA treba \u010diniti <strong>0,5 %<\/strong> ukupnog energetskog unosa. Dakle, za referentni unos od 2000 kcal bio bi dovoljan 1 g ALA dnevno. To je koli\u010dina koja se nalazi u <strong>4,5 g lanenih sjemenki (cca. 1 \u017eli\u010dica).<\/strong> [5,13]<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadalje, lanene sjemenke su bogate <strong>vlaknima<\/strong> koja se sastoje od <strong>topivih<\/strong> i <strong>netopivih<\/strong> komponenti. Stoga, s jedne strane, mogu biti korisne kada, naprimjer, \u017eelimo pobolj\u0161ati <strong>defekaciju<\/strong>. No, u probavnom traktu mo\u017ee vezati npr. \u0161e\u0107er i tako usporiti njegovu apsorpciju. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de mikronutrijenata, ove sjemenke imaju posebno visoke razine <strong>kalija,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cinka<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>magnezija<\/strong><\/a><strong>, kalcija<\/strong> i<strong> \u017eeljeza.<\/strong> Tako\u0111er su bogate <strong>folnom kiselinom.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lanene sjemenke karakteriziraju <strong>lignani<\/strong> za koje se smatra da zajedno s <strong>flavonoidima<\/strong> i <strong>fenolnim kiselinama<\/strong> doprinose <strong>antioksidativnim svojstvima <\/strong>sjemenki. Time poma\u017eu tijelu u borbi protiv slobodnih radikala uzrokovanih oksidativnim stresom. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dna energija i hranjivi sadr\u017eaj lanenih sjemenki<\/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\"><p style=\"text-align: center\">Nutritivne vrijednosti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">534 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; mononezasi\u0107ene masne kiseline<\/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\">&#8211; vi\u0161estruko nezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">28.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.3 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kako jesti lanene sjemenke?<\/h4>\n\n\n\n<p>Mo\u017eete ih jesti cijele, ali po\u017eeljno je jesti ih <strong>mljevene.<\/strong> Na taj na\u010din va\u0161e tijelo mo\u017ee <strong>apsorbirati<\/strong> i <strong>iskoristiti vi\u0161e hranjivih tvari<\/strong> iz njih. Sjemenke mo\u017eete koristiti u oba oblika za oplemenjivanje npr. sljede\u0107ih jela.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ka\u0161a od \u017eitarica, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/jogurt-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jogurt<\/a> i svje\u017ei sir s vo\u0107em<\/li>\n\n\n\n<li>smoothie<\/li>\n\n\n\n<li>kruh od banane ili drugi popularni kola\u010di<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskavi-krekeri-sa-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">krekeri<\/a> ili razne slane <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-snackovi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">grickalice<\/a><\/li>\n\n\n\n<li>salate<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lanene sjemenke (osobito mljevene), poput lanenog ulja, treba \u010duvati u <strong>hladnjaku.<\/strong> Zbog visokog sadr\u017eaja omega-3 masnih kiselina mogu vrlo brzo <strong>oksidirati<\/strong> i postati <strong>u\u017eegle<\/strong> na sobnoj temperaturi ili kada su izlo\u017eene svjetlu. Ne smiju se konzumirati u ovakvom stanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sezam\">3. Sezamove sjemenke<\/h3>\n\n\n\n<p>Sezamove sjemenke potje\u010du od <strong>indijskog sezama<\/strong>, biljke s bijelim zvonolikim cvjetovima. Jedna je od \u010detiri glavne uljarice koje se uzgajaju u Kini. Sezamove sjemenke, koje mogu biti <strong>bijele, crne, sme\u0111e ili crvene,<\/strong> popularne su zbog svog aromati\u010dnog okusa i mirisa koji se poja\u010dava <strong>pe\u010denjem.<\/strong> U njima se mo\u017ee u\u017eivati i u obliku <strong>sezamovog ulja<\/strong> ili popularne <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tahini-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tahini paste<\/a>. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje su zdravstvene dobrobiti sezamovih sjemenki?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Znanstvenici govore o njihovom<strong> antioksidativnom djelovanju,<\/strong> zahvaljuju\u0107i sadr\u017eaju brojnih tvari za koje se pokazalo da se mogu u\u010dinkovito boriti protiv slobodnih radikala.<\/li>\n\n\n\n<li>Studije tako\u0111er isti\u010du njihov u\u010dinak na <strong>sni\u017eavanje razine kolesterola<\/strong>.<\/li>\n\n\n\n<li>Konzumacija sjemenki sezama tako\u0111er je povezana s <strong>ni\u017eim krvnim tlakom.<\/strong><\/li>\n\n\n\n<li>Tako\u0111er mogu imati<strong> protuupalne u\u010dinke.<\/strong> <span style=\"color: #ff6600;\">[12]<\/span><\/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\">\u0160to sadr\u017ee sezamove sjemenke?<\/h4>\n\n\n\n<p>Sezam je, kao i druge sjemenke, bogat <strong>zdravim mastima<\/strong>. Imaju otprilike jednake udjele <strong>mononezasi\u0107enih<\/strong> i <strong>polinezasi\u0107enih masnih kiselina<\/strong>. Upravo zbog <strong>oleinske kiseline<\/strong>, koja je MUFA, i drugih nezasi\u0107enih masnih kiselina, sezam je koristan za na\u0161e srce i krvne \u017eile. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju sezamovih sjemenki tako\u0111er je vrijedno spomenuti njihov sadr\u017eaj <strong>esencijalnih aminokiselina.<\/strong> One se nalaze u optimalnim omjerima, a kvaliteta <strong>proteina<\/strong> sezama sli\u010dna je onoj \u017eivotinjskih proteina. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od minerala najvi\u0161e ima <strong>\u017eeljeza, kalcija i cinka<\/strong>. Od vitamina prednja\u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-e-tokoferol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitamin E<\/strong><\/a>, poznati antioksidans. Sezamove sjemenke sadr\u017ee i druge aktivne tvari koje vrijedi spomenuti. Naprimjer,<strong> sesamin, sesamol<\/strong> i druge lignane koji imaju antioksidativna svojstva. Recimo, studije su tako\u0111er pokazale da sesamin ima pozitivan u\u010dinak na krvni tlak. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-1124x749.jpg\" alt=\"zdravstvene prednosti sezamovih sjemenki\" class=\"wp-image-517105\" title=\"zdravstvene prednosti sezamovih sjemenki\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dna energija i sadr\u017eaj nutrijenata u sezamovim sjemenkama<\/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\"><p style=\"text-align: center\">Nutritivne vrijednosti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">573 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">49.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; mononezasi\u0107ene masne kiseline<\/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; vi\u0161estruko nezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">21.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako jesti sezamove sjemenke?<\/h4>\n\n\n\n<p>Sezam se \u0161iroko koristi u tradicionalnim kineskim jelima. Ne samo da koriste sezamovo ulje ili tahini pastu, ve\u0107 i sjemenke koriste za izradu slatki\u0161a i kola\u010da. I vi mo\u017eete eksperimentirati s tradicionalnim ili manje tradicionalnim jelima te npr. idu\u0107im jelima koje pripremite dodati i sjemenke sezama.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>salate<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/juhe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">juhe<\/a><\/li>\n\n\n\n<li>slana peciva<\/li>\n\n\n\n<li>slane plo\u010dice i druge grickalice<\/li>\n\n\n\n<li>keksi<\/li>\n\n\n\n<li>panirano meso<\/li>\n\n\n\n<li>umaci za meso<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"suncokret\">4. Suncokretove sjemenke<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-suncokreta-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Suncokretove sjemenke<\/a> potje\u010du od lijepe i popularne biljke suncokreta. Ova biljka je dobila ime zbog svog <strong>izgleda poput sunca<\/strong> ili sposobnosti <strong>rotacije kako bi pratila kretanje sunca<\/strong>. Biljka je podrijetlom iz Sjeverne Amerike, a u Europu su je unijeli \u0160panjolci u 15. stolje\u0107u. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suncokretovo ulje proizvodi se od <strong>suncokretovih sjemenki.<\/strong> Dostupno je u <strong>rafiniranom<\/strong> obliku koji je posebno pogodan za toplo kuhanje. Me\u0111utim, postoji i ono hladno pre\u0161ano koje je prikladnije za upotrebu kod pripreme hladnih jela.<\/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\">Koje su zdravstvene prednosti suncokretovih sjemenki?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Znanstvenici su istaknuli njihova <strong>antioksidativna svojstva<\/strong>. Sadr\u017ee brojne antioksidanse, poput sterola, tokoferola i drugih vitamina. <span style=\"color: #ff6600;\">[10]<\/span><\/li>\n\n\n\n<li>Tako\u0111er mogu pomo\u0107i u<strong> sni\u017eavanju kolesterola<\/strong>, vjerojatno zbog sadr\u017eaja<strong> fitosterola <\/strong>ili<strong> nezasi\u0107enih masnih kiselina.<\/strong> <span style=\"color: #ff6600;\">[10]<\/span><\/li>\n\n\n\n<li>Op\u0107enito, mogu pridonijeti pobolj\u0161anju <strong>kardiovaskularnog zdravlja.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/li>\n\n\n\n<li>Mogu biti korisne kod<strong> osteoartritisa, reumatoidnog artritisa<\/strong> ili drugih<strong> upalnih bolesti.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/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\">\u0160to sadr\u017ee suncokretove sjemenke?<\/h4>\n\n\n\n<p>Suncokretove sjemenke su bogate <strong>proteinima<\/strong> i <strong>zdravim mastima<\/strong>. Od masti, kao i u slu\u010daju prethodnih sjemenki, sadr\u017eajno prednja\u010de<strong> nezasi\u0107ene masti.<\/strong> Najzastupljenije masne kiseline su <strong>oleinska ili linolna kiselina<\/strong> koje su poznate po svojim pozitivnim zdravstvenim u\u010dincima na srce i krvne \u017eile. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sjemenke tako\u0111er sadr\u017ee zasi\u0107enu <strong>stearinsku kiselinu.<\/strong> Neke vrste suncokretovog ulja imaju i do 30 % ove masne kiseline. Mo\u017eda znate da neke zasi\u0107ene masti, ako se konzumiraju u prekomjernim koli\u010dinama, mogu imati prili\u010dno negativan u\u010dinak na zdravlje kardiovaskularnog sustava. Me\u0111utim, posebno je stearinska kiselina poznata po svom neutralnom u\u010dinku. Naprotiv, ona \u010dini ulje <strong>stabilnijim<\/strong> i <strong>pogodnijim za toplinsku obradu<\/strong>. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sjemenke suncokreta su tako\u0111er bogate <strong>cinkom, kalijem, manganom, \u017eeljezom<\/strong> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>selenom<\/strong><\/a>.&nbsp; Selen je neophodan za funkciju jednog od najva\u017enijih antioksidativnih sustava u tijelu, &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glutation-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>glutationa<\/strong><\/a>. Antioksidativna svojstva ovih sjemenki tako\u0111er su rezultat <strong>tokoferola<\/strong> (vitamin E) ili <strong>karotenoida<\/strong>, naprimjer. Tako\u0111er sadr\u017ee zna\u010dajan udio folne kiseline i &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b-complex-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamina B skupine<\/a>. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cesto se spominje <strong>sadr\u017eaj fitosterola<\/strong> u sjemenkama suncokreta. Oni igraju pozitivnu ulogu u u\u010dinku koji imaju na <strong>razinu kolesterola<\/strong>. Imaju sli\u010dnu strukturu kolesterolu i umjesto toga <strong>se apsorbiraju iz crijeva.<\/strong> Preporu\u010da se dnevni unos od 0,4 &#8211; 2 g fitosterola kako bi se pokazao u\u010dinak na sni\u017eavanje LDL kolesterola. Sjemenke suncokreta sadr\u017ee oko 270 mg\/100 g, pa \u0107e zna\u010dajno pomo\u0107i u preporu\u010denom unosu. [9,10]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-1124x749.jpg\" alt=\"zdravstvene prednosti suncokretovih sjemenki\" class=\"wp-image-517121\" title=\"zdravstvene prednosti suncokretovih sjemenki\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dna energija i sadr\u017eaj nutrijenata u suncokretovim sjemenkama<\/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\"><p style=\"text-align: center\">Nutritivne vrijednosti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">584 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">51.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">18.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; vi\u0161estruko nezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/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\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">20.8 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako jesti suncokretove sjemenke?<\/h4>\n\n\n\n<p>Mo\u017eete u\u017eivati u njima <strong>samima<\/strong> kao ukusan me\u0111uobrok ili ih <strong>ispr\u017eiti<\/strong>&nbsp;\u0161to im daje zanimljiv okus i miris. Sjemenkama mo\u017eete za\u010diniti i omiljena jela.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>salate<\/li>\n\n\n\n<li>doma\u0107e musli plo\u010dice ili granola<\/li>\n\n\n\n<li>juhe<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/namazi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">namazi<\/a><\/li>\n\n\n\n<li>kola\u010di, primjerice, kola\u010d od banane<\/li>\n\n\n\n<li>ka\u0161a od \u017eitarica<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bundeva\">5. Sjemenke bundeve<\/h3>\n\n\n\n<p>Kao \u0161to naziv implicira, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sjemenke bundeve<\/a>&nbsp;dobivaju se iz <strong>bundeve.<\/strong> \u010cesto se na njih gleda kao na otpad, \u0161to je velika \u0161teta jer su<strong> prepune hranjivih tvari koje pobolj\u0161avaju zdravlje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne samo sjemenke bundeve, ve\u0107 i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-bucino-ulje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>bu\u010dino ulje<\/strong><\/a>&nbsp;dobiveno od njih nutritivno je bogata namirnica s brojnim blagodatima.<\/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\">Koje su zdravstvene blagodati sjemenki bundeve?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahvaljuju\u0107i svom sastavu pozitivno utje\u010du na <strong>zdravlje srca<\/strong> i<strong> krvnih \u017eila.<\/strong><\/li>\n\n\n\n<li>Mogu pomo\u0107i u <strong>sni\u017eavanju razine \u0161e\u0107era u krvi,<\/strong> \u0161to ih mo\u017ee u\u010diniti korisnima za dijabeti\u010dare.<\/li>\n\n\n\n<li>Studije spominju i njihovo mogu\u0107e <strong>antidepresivno djelovanje.<\/strong><\/li>\n\n\n\n<li>Tako\u0111er pokazuju obe\u0107avaju\u0107i pozitivan u\u010dinak na ubla\u017eavanje<strong> hiperplazije prostate<\/strong> (benigno pove\u0107anje prostate).<\/li>\n\n\n\n<li>One tako\u0111er mogu imati <strong>antimikrobne u\u010dinke<\/strong>. <span style=\"color: #ff6600;\">[3]<\/span><\/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\">\u0160to sadr\u017ee sjemenke bundeve?<\/h4>\n\n\n\n<p>Sjemenke bundeve poznate su i po sadr\u017eaju zdrave masti. \u0160to se ti\u010de nezasi\u0107enih masnih kiselina, prednja\u010de <strong>omega-6 linolna kiselina <\/strong>i<strong> mononezasi\u0107ena oleinska kiselina.<\/strong> Protein iz sjemenki bundeve isti\u010de se sadr\u017eajem <strong>esencijalnih aminokiselina<\/strong>. Zapravo, njihov spektar sli\u010dan je spektru soje, \u0161to ih \u010dini relativno <strong>kvalitetnim izvorom biljnih proteina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ove sjemenke tako\u0111er su bogate <strong>vitaminom E, magnezijem, kalijem, fosforom <\/strong>i<strong> cinkom.<\/strong> Tako\u0111er su poznate po relativno visokom sadr\u017eaju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017eeljeza<\/strong><\/a>. Me\u0111utim, treba imati na umu da se, kao i kod drugih biljnih izvora, ovaj mineral <strong>lak\u0161e apsorbira<\/strong> nego iz \u017eivotinjske hrane. Me\u0111utim, njegova se apsorpcija mo\u017ee pobolj\u0161ati kombiniranjem s &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitaminom C<\/strong><\/a> ili <strong>\u017eivotinjskim proteinima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izme\u0111u ostalih bioaktivnih tvari, svoje blagotvorno djelovanje duguju <strong>karotenoidima, saoninima, fenolnim tvarima <\/strong>i<strong> fitosterolima.<\/strong> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-1124x749.webp\" alt=\"zdravstvene blagodati sjemenki bundeve\" class=\"wp-image-517137\" title=\"zdravstvene blagodati sjemenki bundeve\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dna energija i hranjivi sadr\u017eaj sjemenki bundeve<\/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\"><p style=\"text-align: center\">Nutritivne vrijednosti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">559 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/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; mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; vi\u0161estruko nezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">30.2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako jesti sjemenke bundeve?<\/h4>\n\n\n\n<p>U ve\u0107ini slu\u010dajeva sjemenke bundeve jedu se same, u prirodnom obliku ili <strong>pr\u017eene.<\/strong> Me\u0111utim, kao i druge, mo\u017eete ih dodati svojim omiljenim receptima.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>na salati<\/li>\n\n\n\n<li>u juhama<\/li>\n\n\n\n<li>u ka\u0161i<\/li>\n\n\n\n<li>u granolama ili muesli plo\u010dicama<\/li>\n\n\n\n<li>u pestu<\/li>\n\n\n\n<li>u doma\u0107im pekarskim proizvodima, kao \u0161to je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kruh-od-mrkve-sa-sjemenkama-bundeve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kruh od mrkve<\/a><\/li>\n<\/ul>\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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-749x1124.webp\" alt=\"zdravstvene blagodati sjemenki bundeve\" class=\"wp-image-517153\" title=\"zdravstvene blagodati sjemenki bundeve\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-749x1124.webp 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-267x400.webp 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-1024x1536.webp 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-1365x2048.webp 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-scaled.webp 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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=\"konoplja\">6. Sjemenke konoplje<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-konoplje-oljustene-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Sjemenke konoplje<\/a> potje\u010du iz biljke kanabis, pa su zbog te \u010dinjenice dugo bili zanemarene. No, za razliku od ostalih dijelova biljke, sadr\u017ee <strong>zanemarive koli\u010dine psihotropnih tvari.<\/strong> Naprotiv, mogu se pohvaliti mnogim korisnim nutrijentima i zdravstvenim dobrobitima. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje su zdravstvene blagodati sjemenki konoplje?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mogu pomo\u0107i u <strong>sni\u017eavanju kolesterola u krvi<\/strong> i tako pomo\u0107i u prevenciji ateroskleroze.<\/li>\n\n\n\n<li><strong>Kardiovaskularni sustav<\/strong> tako\u0111er mo\u017ee imati koristi od obilja <strong>arginina<\/strong>&nbsp;koji je uklju\u010den u proizvodnju <strong>du\u0161ikovog oksida<\/strong> u tijelu. To poma\u017ee <strong>pro\u0161iriti<\/strong> i <strong>opustiti krvne \u017eile<\/strong> i sniziti <strong>krvni tlak.<\/strong> <span style=\"color: #ff6600;\">[4]<\/span><\/li>\n\n\n\n<li>Tako\u0111er se \u010dini da ima pozitivan u\u010dinak na <strong>ko\u017eu.<\/strong> Mo\u017ee pomo\u0107i u ubla\u017eavanju suho\u0107e ili svrbe\u017ea povezanog s ekcemom. <span style=\"color: #ff6600;\">[2]<\/span><\/li>\n\n\n\n<li>Studije tako\u0111er govore o njihovoj povezanosti s<strong> ubla\u017eavanjem simptoma menopauze.<\/strong> <span style=\"color: #ff6600;\">[4]<\/span><\/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\">\u0160to sadr\u017ee sjemenke konoplje?<\/h4>\n\n\n\n<p><strong>Zdrave masti<\/strong> \u010dine najva\u017eniji dio ovih sjemenki. To su uglavnom<strong> nezasi\u0107ene masne kiseline<\/strong>, od kojih su ve\u0107ina <strong>PUFA<\/strong>. Omjer mononezasi\u0107enih prema polinezasi\u0107enim masnim kiselinama je <strong>3:1<\/strong> do <strong>5:1<\/strong>, \u0161to ujedno predstavlja idealan omjer ove dvije vrste masnih kiselina u prehrani. Sjemenke konoplje tako mogu pomo\u0107i u pobolj\u0161anju zastupljenosti korisnih masti u va\u0161oj prehrani. Ove sjemenke tako\u0111er se mogu pohvaliti relativno visokim udjelom proteina, koji su tako\u0111er <strong>lako probavljivi.<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-konoplje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Protein konoplje<\/a> stoga mo\u017ee biti odli\u010dan izbor biljnog proteina za vegane. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sjemenke konoplje tako\u0111er su bogate mikronutrijentima. To uklju\u010duje <strong>vitamin E, fosfor, magnezij, kalcij, cink i bakar.<\/strong> Tako\u0111er su bogate korisnim fitosterolima.<\/p>\n<\/div>\n<\/div>\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\">Prosje\u010dna energija i hranjivi sadr\u017eaj sjemenki konoplje<\/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\"><p style=\"text-align: center\">Nutritivne vrijednosti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">553 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">48.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vi\u0161estruko nezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">27.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.67 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">31.6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako konzumirati sjemenke konoplje?<\/h4>\n\n\n\n<p>Ove neugledne sjemenke mogu se dodati i slatkim i slanim jelima. Naprimjer, poku\u0161ajte sljede\u0107e.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>za posipanje kremaste juhe<\/li>\n\n\n\n<li>u krekerima i keksima<\/li>\n\n\n\n<li>na salati<\/li>\n\n\n\n<li>za proizvodnju mlijeka od konoplje<\/li>\n\n\n\n<li>u slatkim kola\u010dima, ka\u0161ama ili smoothiejima<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mak\">7. Sjemenke maka<\/h3>\n\n\n\n<p>Mak postoji i uzgaja se od davnina. Osim u prehrani koristi se i kao ljekovito sredstvo. Sadr\u017ei <strong>opijum<\/strong> koji ima <strong>analgetska svojstva<\/strong> (ubla\u017eava bolove). Ova teku\u0107ina od nezrelog sjemena maka tako\u0111er sadr\u017ei <strong>tvari koje izazivaju ovisnost.<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/plavi-mak-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Sjemenke maka<\/a>, me\u0111utim, ne sadr\u017ee ove sastojke i stoga se mogu sigurno konzumirati kao dio normalne prehrane.<\/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\">Koje su zdravstvene blagodati sjemenki maka?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mogu biti korisne za zdravlje <strong>srca,<\/strong> zahvaljuju\u0107i sadr\u017eaju nezasi\u0107enih masnih kiselina.<\/li>\n\n\n\n<li>Mogu biti od pomo\u0107i u lije\u010denju <strong>osteoporoze.<\/strong><\/li>\n\n\n\n<li>Znanstvenici govore i o njihovom <strong>antioksidativnom<\/strong> i <strong>antimikrobnom djelovanju<\/strong>. <span style=\"color: #ff6600;\">[7]<\/span><\/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\">\u0160to sadr\u017ee sjemenke maka?<\/h4>\n\n\n\n<p>Sjemenke maka su bogate<strong> vlaknima<\/strong> i <strong>nezasi\u0107enim mastima.<\/strong> Me\u0111i njima najzastupljenije su <strong>omega-6 masne kiseline.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od mikronutrijenata valja istaknuti <strong>mangan, cink, bakar i fosfo<\/strong>r. Tako\u0111er \u0107ete \u010desto \u010ditati o sjemenkama maka u vezi s njihovim visokim sadr\u017eajem <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalcija<\/strong><\/a>. Me\u0111utim, kalcij se lak\u0161e apsorbira nego iz \u017eivotinjskih izvora (npr. mlije\u010dni proizvodi) zbog svog <strong>antinutritivnog sadr\u017eaja<\/strong> (npr. fitinska kiselina). Ovo treba imati na umu posebno kada slijedite vegansku prehranu. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-1124x749.webp\" alt=\"zdravstvene blagodati sjemenki maka\" class=\"wp-image-517171\" title=\"zdravstvene blagodati sjemenki maka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dna energija i sadr\u017eaj nutrijenata u sjemenkama maka<\/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\"><p style=\"text-align: center\">Nutritivne vrijednosti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">525 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">41.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; vi\u0161estruko nezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">28.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/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\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako jesti sjemenke maka?<\/h4>\n\n\n\n<p>Sjemenke maka najvi\u0161e povezujete s pe\u010denjem i slatkim receptima. Naprimjer, mogu se dodati sljede\u0107im jelima.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>u svojim omiljenim kola\u010dima<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-ukusni-cheesecake-od-svjezeg-sira-s-makom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">u cheesecakeu<\/a><\/li>\n\n\n\n<li>u ka\u0161i<\/li>\n\n\n\n<li>u proizvodnji napitaka od maka, ponajprije mlijeka od sjemenki maka<\/li>\n\n\n\n<li>u okruglicama od krumpira s makom ili npr. pecivima kuhanim na pari<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje ostale sjemenke mogu diverzificirati va\u0161u prehranu?<\/h3>\n\n\n\n<p>Sjemenke koje smo spomenuli naj\u010de\u0161\u0107e se nalaze u trgovinama i mnogi od vas ih obi\u010dno dodaju u hranu. Me\u0111utim, postoji mnogo vi\u0161e onih na koje mo\u017eete nai\u0107i.<\/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>Mnogi obi\u010dno koriste <strong>sjemenke<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kvinoje<\/strong><\/a>&nbsp;kao prilog, a ipak se radi o sjemenkama biljke zvane Chenopodium quinoa. To je<strong> pseudo\u017eitarica koja prirodno ne sadr\u017ei gluten.<\/strong><\/li>\n\n\n\n<li><strong>Sjemenke kima<\/strong> ili <strong>komora\u010da<\/strong> odlikuju se izrazitom aromom. Pritom sadr\u017ee tvari koje mogu biti korisne kod <strong>probavnih problema<\/strong> poput <strong>vjetrova i nadutosti trbuha.<\/strong><\/li>\n\n\n\n<li><strong>Sjemenke nara<\/strong> isti\u010du se svojim prepoznatljivim slatko-kiselim okusom i so\u010dno\u0161\u0107u. Prepune su <strong>antioksidansa, vlakana <\/strong>i<strong> kalija.<\/strong><\/li>\n\n\n\n<li>U sjemenke spadaju i<strong> ko\u0161tice marelice.<\/strong> Mo\u017eda ste nai\u0161li na podatak da sadr\u017ee ono \u0161to je poznato kao <strong>vitamin B17,<\/strong> kojemu neki pripisuju, primjerice, antikancerogeno djelovanje. Me\u0111utim, taj u\u010dinak nikada nije dokazan. Naprotiv, vrijedi biti oprezan. Taj &#8216;vitamin&#8217; je zapravo <strong>amigdalin<\/strong> iz kojeg se u tijelu stvara otrovni <strong>cijanovodik.<\/strong> Prevelike doze stoga mogu biti otrovne. EFSA navodi da <strong>zdrava odrasla osoba<\/strong> mo\u017ee konzumirati<strong> tri ko\u0161tice<\/strong> bez prekora\u010denja utvr\u0111ene sigurne doze. <span style=\"color: #ff6600;\">[15]<\/span><\/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\">\u0160to su klijaju\u0107e sjemenke?<\/h4>\n\n\n\n<p>Postoje mnoge sjemenke koje se ne mogu jesti sirove, ali klijanje ih \u010dini <strong>probavljivijima.<\/strong> To je zato \u0161to je antinutritivni sadr\u017eaj smanjen. Osim toga, klijanje dodatno <strong>pove\u0107ava udio korisnih tvari u sjemenu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Koje sjemenke mogu proklijati kod ku\u0107e?<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sjemenke goru\u0161ice<\/li>\n\n\n\n<li>lucerna<\/li>\n\n\n\n<li>sjemenke rotkvice<\/li>\n\n\n\n<li>sjemenke brokule<\/li>\n\n\n\n<li>sjemenke rikule i druge<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kako posti\u0107i da sjemenke proklijaju?<\/h5>\n\n\n\n<p>Proces je vrlo jednostavan. Prije svega, kupite ili napravite kod ku\u0107e <strong>zdjelu ili staklenku za klijanje<\/strong>. Zatim je va\u017eno <strong>namo\u010diti<\/strong> sjeme i odr\u017eavati ga<strong> vla\u017enim<\/strong> tijekom klijanja. Sjemenke \u0107e tada proklijati za otprilike dva dana. To\u010dan postupak ovisi o tome koje sjeme i koji na\u010din klijanja odaberete.<\/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=\"Koliko_sjemenki_trebate_pojesti_dnevno\"><\/span>Koliko sjemenki trebate pojesti dnevno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koja porcija vam odgovara ovisi o va\u0161im ciljevima i trenutnom sastavu va\u0161e prehrane. Me\u0111utim, pod pretpostavkom da se hranite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">raznoliko i uravnote\u017eeno<\/a>&nbsp;i samo \u017eelite svoju prehranu nadopuniti zdravim mastima i drugim hranjivim tvarima, po\u010dastite se s oko<strong> 30 g sjemenki<\/strong> dnevno. Ova je porcija dovoljno velika da vas opskrbi va\u017enim hranjivim tvarima, ali u isto vrijeme ne sadr\u017ei previ\u0161e kalorija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U sjemenkama mo\u017eete u\u017eivati i dok <strong>mr\u0161avite<\/strong> kada ste u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalorijskom deficitu<\/a>. Me\u0111utim, osobito je va\u017eno<strong> kontrolirati veli\u010dinu porcije.<\/strong> Budu\u0107i da su sjemenke <strong>prili\u010dno kalori\u010dne<\/strong> zbog visokog udjela masti, lako je pretjerati s veli\u010dinom porcije. Stoga pripazite da udio sjemenki bude unutar va\u0161eg optimalnog dnevnog energetskog unosa. Na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">online kalkulator energije i hranjivih tvari<\/a> pomo\u0107i \u0107e vam odrediti koji je va\u0161 idealan unos kalorija.<\/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=\"Sto_treba_izvuci_iz_svega\"><\/span>\u0160to treba izvu\u0107i iz svega?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ove sjemenke su na prvi pogled skromne, ali sadr\u017ee iznena\u0111uju\u0107e veliku koli\u010dinu hranjivih tvari. Ponajprije se mogu pohvaliti <strong>zdravim mastima,<\/strong> a ne zaostaju ni <strong>vlakna, vitamini <\/strong>i<strong> drugi antioksidansi.<\/strong> Bilo da odaberete <strong>sjemenke lana, chia, konoplje, bundeve<\/strong> ili<strong> sezama<\/strong>, sigurno \u0107ete pobolj\u0161ati svoje zdravlje. Ipak, najbolje je da ih <strong>izmjenjujete<\/strong> i <strong>redovito<\/strong> uklju\u010dujete u svoju prehranu. Tek tada \u0107e va\u0161e tijelo mo\u0107i izvu\u0107i najbolje koristi od njihovog pozitivnog utjecaja na va\u0161e srce, mozak, probavu i druga podru\u010dja zdravlja. Dakle, u koji \u0107ete ih obrok dodati danas?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam se svidio dana\u0161nji \u010dlanak? Ako vam je bio zanimljiv ili ste nau\u010dili ne\u0161to novo, ne zaboravite to podijeliti sa svojim prijateljima i obitelji.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOils\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>Sjemenke su pune vitamina, zdravih masti i drugih hranjivih tvari. Koje su prednosti sjemenki chie, lanenih ili konopljinih sjemenki? To \u0107e vam otkriti dana\u0161nji \u010dlanak.<\/p>\n","protected":false},"author":156,"featured_media":517036,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6344,7352,7526,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-527374","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-chia-hr","9":"tag-prehrana-hr","10":"tag-vegan-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Koje su sjemenke najhranjivije i koje su njihove dobrobiti za zdravlje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sjemenke chie, lanene, suncokretove, konopljine ili bundevine sjemenke bogate su vlaknima, zdravim mastima, proteinima i vitaminima. 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