{"id":528165,"date":"2024-03-19T11:47:46","date_gmt":"2024-03-19T10:47:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=528165"},"modified":"2024-03-19T11:47:48","modified_gmt":"2024-03-19T10:47:48","slug":"chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano\/","title":{"rendered":"Chia semena &#8211; Kak\u0161en vpliv imajo na zdravje, huj\u0161anje in kako jih vklju\u010diti v prehrano?"},"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\/chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano\/#Kaj_so_chia_semena\" title=\"Kaj so chia semena?\">Kaj so chia semena?<\/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\/chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano\/#Kaksne_ucinke_imajo_chia_semena_na_zdravje\" title=\"Kak\u0161ne u\u010dinke imajo chia semena na zdravje?\">Kak\u0161ne u\u010dinke imajo chia semena na zdravje?<\/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\/chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano\/#Hranilne_vrednosti_chia_semen\" title=\"Hranilne vrednosti chia semen\">Hranilne vrednosti chia semen<\/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\/chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano\/#Makrohranila_v_chia_semenih\" title=\"Makrohranila v chia semenih\">Makrohranila v chia semenih<\/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\/chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano\/#Mikrohranila_v_semenih_chia\" title=\"Mikrohranila v semenih chia\">Mikrohranila v semenih chia<\/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\/chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano\/#Semena_chia_in_hujsanje\" title=\"Semena chia in huj\u0161anje\">Semena chia in huj\u0161anje<\/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\/chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano\/#Ali_imajo_chia_semena_lahko_nezelene_ucinke\" title=\"Ali imajo chia semena lahko ne\u017eelene u\u010dinke?\">Ali imajo chia semena lahko ne\u017eelene u\u010dinke?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano\/#Kako_shranjevati_chia_semena\" title=\"Kako shranjevati chia semena?\">Kako shranjevati chia semena?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano\/#Kako_vkljuciti_semena_chia_v_prehrano\" title=\"Kako vklju\u010diti semena chia v prehrano?\">Kako vklju\u010diti semena chia v prehrano?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano\/#Najboljsi_recepti_s_chia_semeni\" title=\"Najbolj\u0161i recepti s chia semeni\">Najbolj\u0161i recepti s chia semeni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017delite izbolj\u0161ati svojo prehrano in obogatiti svoj jedilnik z nekaterimi <strong>super\u017eivili?<\/strong> V tem primeru so <strong>semena chia<\/strong> morda prava izbira! Vsebujejo <strong>veliko zdravih ma\u0161\u010dob, vlaknin<\/strong> in <strong>drugih koristnih hranilnih snovi<\/strong> ter imajo \u0161tevilne pozitivne u\u010dinke na zdravje. Njihova velika prednost je, da jih lahko <strong>preprosto vklju\u010dite v svojo prehrano.<\/strong> Oglejmo si, kako lahko chia semena pripomorejo k izbolj\u0161anju va\u0161ega zdravja.<\/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 bo opisan vpliv chia semen na ta podro\u010dja:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-fill has-regular-font-size\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cardiovascular-health\" style=\"border-radius:0px\">ZDRAVJE SRCA IN O\u017dILJA<\/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 has-custom-font-size is-style-fill has-regular-font-size\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#blood-sugar-levels\" style=\"border-radius:0px\">RAVEN SLADKORJA V KRVI<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size has-regular-font-size\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#microbiome-health\" style=\"border-radius:0px\">ZDRAVJE MIKROBIOMA<\/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 has-custom-font-size has-regular-font-size\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#bone-health\" style=\"border-radius:0px\">ZDRAVJE KOSTI<\/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 has-custom-font-size has-regular-font-size\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oxidative-stress\" style=\"border-radius:0px\">OKSIDATIVNI STRES<\/a><\/div>\n<\/div>\n<\/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_chia_semena\"><\/span>Kaj so chia semena?<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\/chia-semena-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Chia semena<\/strong><\/a> so drobna semena rastline <strong><em>Salvia hispanica<\/em>,<\/strong> ki izvira iz <strong>Mehike<\/strong> in <strong>severne Gvatemale.<\/strong> Vendar pa niso novost &#8211; prav nasprotno. Gojili so jih \u017ee stari <strong>Azteki in Maji,<\/strong> ki so jih med verskimi obredi in rituali darovali svojim bogovom. Poleg tega so jih uporabljali kot sestavino v kozmetiki in tradicionalnem zdravilstvu. Pravzaprav je &#8220;chia&#8221; starodavna majevska beseda, ki pomeni mo\u010d. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S chia semeni ste se verjetno \u017ee sre\u010dali. To so <strong>majhna, plo\u0161\u010data semena ovalne oblike in sijo\u010de teksture. <\/strong>Obstaja ve\u010d vrst, ki se razlikujejo po barvi. Najpogostej\u0161a so \u010drna ali temno rjava, ki izvirajo iz \u017ee omenjene Salvia hispanica. Iz iste rastline izvirajo tudi <strong>bela chia semena.<\/strong> Poleg teh obstajajo tudi <strong>zlata chia semena,<\/strong> ki izvirajo iz Salvia columbariae.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"779\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/chia-semienka-1124x779.jpg\" alt=\"Chia semena\" class=\"wp-image-524545\" title=\"Chia semena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-semienka-1124x779.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-semienka-400x277.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-semienka.jpg 1230w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Chia semena so danes zelo priljubljena in jih zaradi njihovih koristi za \u010dlove\u0161ko telo pogosto smatrajo za <strong>super\u017eivilo.<\/strong> Bogata so z razli\u010dnimi hranili, kot so <strong>ma\u0161\u010dobne kisline<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3<\/strong><\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" class=\"ek-link\"><strong>vlaknine<\/strong><\/a> in druge biolo\u0161ko aktivne spojine, ki jim dajejo edinstvene lastnosti za na\u0161e zdravje.<\/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=\"5383,5585,59932,74083,113641\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksne_ucinke_imajo_chia_semena_na_zdravje\"><\/span>Kak\u0161ne u\u010dinke imajo chia semena na zdravje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"cardiovascular-health\">1. Podpora za zdravje srca in o\u017eilja<\/h3>\n\n\n\n<p>Semena chia lahko <strong>pomagajo zmanj\u0161ati tveganje za bolezni srca in o\u017eilja. <\/strong>Vsebujejo namre\u010d <strong>veliko ma\u0161\u010dobnih kislin omega-3,<\/strong> ki so med najbolj\u0161imi ma\u0161\u010dobami za zdravje srca. To je predvsem posledica <strong>alfa-linolenske kisline (ALA),<\/strong> ki je povezana s protivnetnimi u\u010dinki in zmanj\u0161evanjem <strong>LDL (slabega) holesterola.<\/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<p>Ma\u0161\u010dobne kisline omega-3 so povezane tudi z <strong>zni\u017eevanjem ravni trigliceridov,<\/strong> kar je prav tako pomembno za ohranjanje zdravja srca. Povi\u0161ana raven trigliceridov je povezana z ve\u010djim tveganjem za razvoj sr\u010dno-\u017eilnih te\u017eav. Poleg tega te ma\u0161\u010dobne kisline <strong>ugodno vplivajo tudi na zni\u017eevanje krvnega tlaka.<\/strong> \u0160tudije opozarjajo tudi na njihovo protitromboti\u010dno delovanje, tj. <strong>sposobnost zmanj\u0161evanja strjevanja krvi in prepre\u010devanja nastajanja krvnih strdkov.<\/strong> Prav tako pomagajo prepre\u010devati arteriosklerozo (otrdelost arterij), ki lahko vodi v stanja, kot sta sr\u010dni infarkt ali mo\u017eganska kap. Ma\u0161\u010dobne kisline omega-3 so lahko koristne tudi pri aritmiji. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/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>\u010ce \u017eelite izvedeti ve\u010d o ma\u0161\u010dobnih kislinah omega-3, si vsekakor oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 ma\u0161\u010dobne kisline: kak\u0161en vpliv imajo na mo\u017egane, srce, o\u010di ali mi\u0161ice in kako jih jemati?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-749x1124.jpg\" alt=\"U\u010dinki chia semen\" class=\"wp-image-524569\" title=\"Chia semena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-scaled.jpg 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 is-style-default\" id=\"blood-sugar-levels\">2. Regulacija ravni sladkorja v krvi<\/h3>\n\n\n\n<p>Semena chia so odli\u010den vir vlaknin, visokokakovostnih beljakovin in kompleksnih <strong>ogljikovih hidratov, ki pomagajo uravnavati raven sladkorja v krvi.<\/strong> Vlaknine upo\u010dasnijo in podalj\u0161ajo absorpcijo sladkorja, zato lahko z dodajanjem semen chia obrokom <strong>zmanj\u0161amo nihanje sladkorja v krvi (glikemijo).<\/strong> Dolgoro\u010dno lahko u\u017eivanje semen chia koristi tudi pri <strong>zmanj\u0161evanju inzulinske rezistence.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te prednosti semen chia lahko <strong>pomagajo prepre\u010diti nastanek presnovnega sindroma<\/strong> ali <strong>sladkorne bolezni tipa 2.<\/strong> \u0160tudije so pokazalecelo, da ima kruh iz semen chia ni\u017eji <strong>glikemi\u010dni indeks<\/strong> in manj vpliva na raven sladkorja v krvi kot tradicionalni p\u0161eni\u010dni kruh. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,5]<\/mark><\/sup><\/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\" id=\"microbiome-health\"> 3. Prednosti mikrobioma za zdravje<\/h3>\n\n\n\n<p>Zaradi <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vlaknin<\/strong><\/a> (chia semena vsebujejo topne in netopne vlaknine) <strong>delujejo kot prebiotik,<\/strong> ki spodbuja delovanje in rast koristnih <strong>\u010drevesnih bakterij. <\/strong>Te so znane kot mikrobiom ali \u010drevesna mikrobiota. Stanje teh milijard kolonizatorjev je pomembno za telo, saj prispevajo k zdravi prebavi in sodelujejo v procesih, povezanih z <strong>imunskim sistemom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"bone-health\">4. Podpora za zdravje kosti<\/h3>\n\n\n\n<p>Semena chia vsebujejo minerale, kot so <strong>fosfor, kalcij, magnezij in kalij,<\/strong> ki imajo pomembno vlogo pri ohranjanju zdravja kosti. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalcij<\/strong><\/a> ima, na primer, \u0161tevilne pomembne funkcije v telesu, predvsem v zvezi z <strong>zdravjem kosti in zob.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dolgotrajno <strong>pomanjkanje kalcija lahko povzro\u010di osteoporozo in pove\u010dano tveganje za zlome.<\/strong> Mo\u010dne kosti so pomembne vse \u017eivljenje, zlasti v starosti, ko lahko slab\u0161a kakovost kosti pove\u010da tveganje za zlome zaradi padcev. <strong>Vklju\u010devanje semen chia v prehrano lahko tako pomaga pri skrbi za zdravje kosti<\/strong>.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/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\" id=\"oxidative-stress\">5. Pomo\u010d v boju proti prostim radikalom in zmanj\u0161evanju vnetja<\/h3>\n\n\n\n<p>Chia semena so vir \u0161tevilnih <strong>antioksidantov, <\/strong>ki \u0161\u010ditijo telesne celice pred prostimi radikali. Vsebujejo, na primer <a href=\"https:\/\/gymbeam.si\/kvercetin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvercetin<\/strong><\/a>, ki se <strong>bori proti vnetjem in \u0161\u010diti celice pred oksidativnim stresom. <\/strong>Do oksidativnega stresa pride, ko se poru\u0161i ravnovesje med <strong>koli\u010dino prostih radikalov in sposobnostjo telesa, da jih nevtralizira.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7 &#8211; 8]<\/mark><\/sup><\/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>Prosti radikali lahko napadejo in po\u0161kodujejo celice. <strong>Oksidativni stres<\/strong> lahko prispeva k razvoju \u0161tevilnih bolezni, kot so <strong>sladkorna bolezen, ateroskleroza<\/strong> (strjevanje arterij), vnetna stanja, visok krvni tlak ali nevrodegenerativne bolezni, kot sta <strong>Parkinsonova<\/strong> in <strong>Alzheimerjeva bolezen.<\/strong> Vloga antioksidantov je, da se borijo <strong>proti oksidativnemu stresu<\/strong> tako, da zajemajo proste radikale in jih odstranjujejo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7 &#8211; 8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimivo je, da so \u017eivila, bogata s <strong>kvercetinom,<\/strong> \u017ee dolgo v sredi\u0161\u010du pozornosti znanstvenikov, na primer pri prou\u010devanju njihovega <a href=\"https:\/\/gymbeam.si\/blog\/anti-ageing-in-zdravo-staranje-kako-poskrbeti-za-svoje-telo-ter-ohraniti-zdravje-in-mladosten-videz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>potenciala za upo\u010dasnitev in odlo\u017eitev procesa staranja<\/strong><\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/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=\"Hranilne_vrednosti_chia_semen\"><\/span>Hranilne vrednosti chia semen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Povpre\u010dna vsebnost energije in hranil v semenih chia<\/h3>\n\n\n\n<p>Semena chia so cenjena zaradi bogate hranilne vrednosti. So vir <strong><a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravih ma\u0161\u010dob<\/a>, aminokislin, vlaknin in mineralov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hranilne vrednosti<\/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\">Energijska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">486 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\">30,7 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\">2,3 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\">23,7 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\">7,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/td><td class=\"has-text-align-center\" data-align=\"center\">34,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/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\">[9]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Makrohranila_v_chia_semenih\"><\/span>Makrohranila v chia semenih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ogljikovi hidrati<\/h3>\n\n\n\n<p>Semena chia vsebujejo razmeroma majhno koli\u010dino tega makrohranila. Sestavljena so predvsem iz kompleksnih <a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ogljikovih hidratov<\/strong><\/a>, ki so ogljikovi hidrati, sestavljeni iz dolgih verig enostavnih sladkorjev, vklju\u010dno s <strong>\u0161krobom,<\/strong> znanim tudi kot <strong>polisaharid, celulozo in vlakninami. <\/strong>Chia semena so bogata z vlakninami, saj je do 80% ogljikovih hidratov, ki jih vsebujejo, v obliki <strong>topnih in netopnih vlaknin. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[10]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ma\u0161\u010dobe<\/h3>\n\n\n\n<p>Chia semena vsebujejo <strong>mononenasi\u010dene<\/strong> in <strong>polinenasi\u010dene ma\u0161\u010dobne kisline,<\/strong> ki veljajo za zdrave ma\u0161\u010dobe. Edinstvena lastnost semen chia je visoka vsebnost ene od <strong>ma\u0161\u010dobnih kislin omega-3,<\/strong> <strong>alfa-linolenske kisline (ALA). <\/strong>Iz nje v telesu nastaneta <strong>eikozapentaenojska kislina (EPA)<\/strong> in <strong>dokozaheksaenojska kislina (DHA), <\/strong>ki sta potrebni za pravilno delovanje mo\u017eganov, srca in vida.<\/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\">3. Beljakovine<\/h3>\n\n\n\n<p>Semena chia vsebujejo tudi veliko <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>. Pomembno je, da vsebujejo <strong>vseh 9 <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><\/strong> v dokaj ugodnem razmerju. Imajo razmeroma ugoden aminokislinski spekter, zaradi \u010desar so kakovosten in <strong>popoln vir rastlinskih beljakovin,<\/strong> kar pomeni, da zagotovo pridejo prav v prehrani vsakega vegana. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/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=\"Mikrohranila_v_semenih_chia\"><\/span>Mikrohranila v semenih chia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Semena chia so bogata s \u0161tevilnimi minerali, zlasti z veliko <strong>fosforja, magnezija, kalija, kalcija, mangana<\/strong> in <strong>selena<\/strong>.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9, 10] <\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Fosfor<\/strong> prispeva k <strong>zdravju kosti in tkiv.<\/strong> <a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Magnezij<\/strong><\/a> je mineral, ki ga telo nujno potrebuje za osnovne funkcije in ohranjanje optimalnega zdravja. Ima pomembno vlogo pri <strong>pravilnem delovanju \u017eiv\u010dnega sistema in mi\u0161ic.<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pomanjkanje magnezija<\/strong><\/a> se lahko ka\u017ee kot pove\u010dana utrujenost, spremembe razpolo\u017eenja, slab\u0161a sposobnost koncentracije ali mi\u0161i\u010dni kr\u010di. <a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalij<\/strong><\/a> je bistvenega pomena za \u0161tevilne procese v telesu, vklju\u010dno s pravilnim delovanjem \u017eiv\u010dnega sistema, mi\u0161ic in ledvic. <a href=\"https:\/\/gymbeam.si\/kalcij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalcij<\/strong><\/a> pa je bistvenega pomena za kosti in mi\u0161ice. Mangan sodeluje pri presnovi energije in delovanju imunskega sistema, <a href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>selen<\/strong><\/a> pa je <strong>bistven za proizvodnjo \u0161\u010ditni\u010dnih hormonov in uravnavanje vnetnih procesov v telesu.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12, 13, 19]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Semena chia vsebujejo tudi <a href=\"https:\/\/gymbeam.si\/zelezo-gymbeam.html\" class=\"ek-link\"><strong>\u017eel<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.si\/zelezo-gymbeam.html\" target=\"_blank\" aria-label=\"e (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">e<\/a><\/strong><a href=\"https:\/\/gymbeam.si\/zelezo-gymbeam.html\" class=\"ek-link\"><strong>zo<\/strong><\/a> in <a href=\"https:\/\/gymbeam.si\/cink-gymbeam.html\" class=\"ek-link\"><strong>cink<\/strong><\/a>, vendar ju <strong>telo zaradi prisotnosti fitinske kisline slab\u0161e absorbira. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14 &#8211; 17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Semena chia so tudi bogat vir <strong>polifenolov,<\/strong> tj. antioksidantov. Vsebujejo, na primer, \u017ee omenjeni kvercetin, pa tudi <a href=\"https:\/\/gymbeam.si\/rutin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rutin<\/strong><\/a>, <strong>klorogensko in kavno kislino,<\/strong> ki se borijo proti prostim radikalom v telesu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/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\/02\/sk_choco_chia_puding_042022_14-1-1124x749.jpg\" alt=\"Chia \u010dokoladni puding\" class=\"wp-image-524585\" title=\"Chia semena in chia puding\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-2048x1365.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=\"Semena_chia_in_hujsanje\"><\/span>Semena chia in huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda ste \u017ee sli\u0161ali trditve, da semena chia pomagajo pri huj\u0161anju. Ta trditev do neke mere dr\u017ei, vendar tudi ne. Gre bolj za to, da imajo semena chia <strong>visoko vsebnost vlaknin in sposobnost absorpcije vode. <\/strong>To ste morda opazili, ko ste semena chia dali v vodo ali mleko in opazovali, kako nabreknejo. Podoben proces poteka tudi v telesu. Ko jih zau\u017eijemo, pove\u010dajo prostornino zau\u017eite hrane v prebavnem traktu, kar lahko privede do <strong>podalj\u0161anega ob\u010dutka sitosti in zmanj\u0161anja vnosa hrane.<\/strong> Tako lahko chia semena pomagajo prepre\u010diti prenajedanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar v znanstveni skupnosti ni \u0161tudij, ki bi izrecno potrjevale neposreden u\u010dinek semen chia na huj\u0161anje. Poleg tega ta semena vsebujejo <strong>razmeroma veliko ma\u0161\u010dob<\/strong> in so zato tudi <strong>bolj kalori\u010dna.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je u\u017eivanje chia semen zmerno in vklju\u010deno v raznoliko prehrano, ki upo\u0161teva <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalori\u010dni primanjkljaj<\/strong><\/a>, lahko <strong>zaradi vsebnosti vlaknin in ve\u010djega ob\u010dutka sitosti pripomorejo k izgubi telesne te\u017ee.<\/strong> \u010ce pa pojeste preve\u010d semen chia, lahko pove\u010date vnos kalorij, kar ne bo koristilo huj\u0161anju.<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_imajo_chia_semena_lahko_nezelene_ucinke\"><\/span>Ali imajo chia semena lahko ne\u017eelene u\u010dinke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri zmernem u\u017eivanju so semena chia varna in niso povezana s \u0161kodljivimi u\u010dinki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot smo \u017ee omenili, pa semena chia vsebujejo <strong>veliko vlaknin.<\/strong> \u010ceprav so vlaknine bistvenega pomena za zdravje ljudi, saj <strong>podpirajo zdravje prebavnega trakta,<\/strong> lahko prekomerno u\u017eivanje pri nekaterih ljudeh povzro\u010di te\u017eave. Te te\u017eave se lahko pojavijo zlasti ob nenadnem pove\u010danju vnosa vlaknin, na katerega telo ni navajeno. <strong>Prekomerno u\u017eivanje vlaknin<\/strong> lahko povzro\u010di bole\u010dine v <strong>\u017eelodcu, drisko, napihnjenost ali napenjanje.<\/strong><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>Te te\u017eave se lahko pojavijo tudi, \u010de je u\u017eivanje velike koli\u010dine vlaknin povezano z nezadostno hidracijo. Voda je potrebna za la\u017eje premikanje vlaknin po prebavnem traktu. Ve\u010dini teh te\u017eav se je <strong>mogo\u010de izogniti s postopnim pove\u010devanjem vnosa vlaknin<\/strong> ob ustreznem vnosu teko\u010dine. <sup><mark 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>Tako kot vsa semena tudi semena chia vsebujejo <strong>fitinsko kislino.<\/strong> To je rastlinska spojina, ki se ve\u017ee na nekatere minerale, kot sta cink ali \u017eelezo in zavira njihovo absorpcijo iz hrane. To pomeni, da <strong>lahko poslab\u0161a absorpcijo teh mineralov.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga nevarnost u\u017eivanja semen chia je lahko alergijska reakcija, \u010deprav je ta na splo\u0161no redka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Semena chia vsebujejo <strong>veliko koristnih hranilnih snovi<\/strong> in se pona\u0161ajo s \u0161tevilnimi <strong>zdravstvenimi prednostmi,<\/strong> zato so odli\u010den dodatek k prehrani ve\u010dine ljudi. Klju\u010dno je, da jih u\u017eivamo v zmernih koli\u010dinah. \u010ce imate kakr\u0161ne koli zdravstvene te\u017eave ali ste negotovi, se pred za\u010detkom u\u017eivanja semen chia <strong>posvetujte s svojim zdravnikom.<\/strong><\/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=\"Kako_shranjevati_chia_semena\"><\/span>Kako shranjevati chia semena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za ohranjanje sve\u017eine in kakovosti semen chia je pomembno <strong>pravilno shranjevanje.<\/strong> Da bi ohranili koristne lastnosti tega priljubljenega super\u017eivila, ga je najbolje shranjevati v nepredu\u0161ni posodi v <strong>temnem in hladnem prostoru. <\/strong>Izpostavljenost vlagi, zraku, vro\u010dini ali neposredni son\u010dni svetlobi lahko poslab\u0161a njihovo kakovost in hranilno vrednost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Semena chia lahko zadr\u017eujejo vlago, zato jih shranjujte v <strong>suhem prostoru.<\/strong> Prav tako lahko absorbirajo razli\u010dne vonje in vonjave, zato jih je bolje shranjevati stran od aromati\u010dnih za\u010dimb ali \u010distil.<\/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>\u017delite izvedeti, kako pravilno shraniti ne le semena chia, temve\u010d tudi druga \u017eivila? Na to temo smo napisali cel \u010dlanek! Preberite ve\u010d o tem, <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 shranjevati \u017eivila, da bodo \u010dim dlje sve\u017ea<\/strong><\/a>.<\/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\/02\/iStock-1190361852-1124x749.jpg\" alt=\"Kako shranjevati semena chia?\" class=\"wp-image-524603\" title=\"Semena chia in druga semena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1190361852-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1190361852-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1190361852.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=\"Kako_vkljuciti_semena_chia_v_prehrano\"><\/span>Kako vklju\u010diti semena chia v prehrano?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce semena chia u\u017eivate prvi\u010d, za\u010dnite po\u010dasi, da se telo prilagodi. Poskrbite tudi za zadosten vnos vode. Bolje je, da semena pred u\u017eivanjem pustite nabrekniti, saj boste tako pove\u010dali njihove koristi. V nasprotju z <a href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lanenimi semeni<\/a> semen chia pred u\u017eivanjem ni treba zmleti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Semena chia lahko v prehrano vklju\u010dite na razli\u010dne na\u010dine. Primerna so za <strong>pripravo sladkih in slanih dobrot. Poleg tega so naravno brez glutena,<\/strong> zato so primerno \u017eivilo za <strong>brezglutensko dieto,<\/strong> na primer zaradi celiakije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz njih lahko pripravite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/najboljsi-recepti-za-chia-puding\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chia puding<\/strong><\/a>, ki je odli\u010den za zajtrk ali kot sladka poslastica po kosilu. <strong>Chia puding lahko pripravite na veliko razli\u010dnih na\u010dinov.<\/strong> Osnova je namakanje <strong>chia semen v rastlinskem ali navadnem mleku.<\/strong> Zme\u0161ajte 4 \u017elice semen chia z eno skodelico mleka, dodajte poljubno <a href=\"https:\/\/gymbeam.si\/sladila\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sladilo<\/a> in pustite chia po\u010divati v hladilniku nekaj ur, najbolje \u010dez no\u010d. Semena bodo lepo nabreknila in ustvarila pudingu podobno konsistenco. Nato lahko puding okusite s sve\u017eim ali <a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suhim sadjem<\/a>, sladkimi sirupi ali <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" class=\"ek-link\">ore\u0161\u010dki<\/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\/02\/puding-s-chia-2-1124x749.jpg\" alt=\"Chia puding\" class=\"wp-image-524621\" title=\"Chia puding\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Semena chia so zelo priljubljena tudi med vegani ali ljudmi, ki imajo raje rastlinske alternative, saj jih lahko uporabite kot <strong>nadomestek za jajca<\/strong> v pe\u010denih receptih. Za nadomestitev enega jajca lahko zme\u0161ate eno do dve \u017elici semen chia z vsaj tremi \u017elicami vode. Pustite jih stati od 10 do 15 minut, da se oblikujejo v gel. To me\u0161anico lahko nato uporabite v receptu namesto jajc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hitro lahko pripravite tudi <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaca-jagodna-marmelada-s-chia-semeni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>doma\u010do chia marmelado<\/strong><\/a>, ki se bo odli\u010dno podala na primer k <a href=\"https:\/\/gymbeam.si\/beljakovinske-palacinke-pancake-mix-gymeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pala\u010dinkam<\/strong><\/a>. Sadje kuhajte v ponvi, dokler se ne zmeh\u010da in spusti sok. Nato dodajte izbrano sladilo in semena chia. Po\u010dakajte, da se marmelada zgosti.<\/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\/02\/chia-dzem-jahodovy_gymbeam-18-1124x749.jpg\" alt=\"Jagodna marmelada s chia semeni\" class=\"wp-image-524637\" title=\"Jagodna marmelada s chia semeni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Semena chia lahko tudi kalite in <strong>kal\u010dki chia<\/strong> lahko slu\u017eijo kot vir hranljivih elementov za va\u0161e solate ali kot okras za razne jedi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega lahko semena chia vklju\u010dite v prehrano tako, da jih dodate v <strong>jogurte, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161e<\/a><\/strong> ali <strong>\u017eitarice. <\/strong>Uporabite jih lahko tudi pri peki, na primer pri pripravi <strong>doma\u010dega kruha, pi\u0161kotov, mafinov ali drugih sladkih poslastic.<\/strong> Hitre <strong>energijske kroglice<\/strong> lahko pripravite tako, da nabreknjena semena chia zme\u0161ate z datlji, kakavom in ovsenimi kosmi\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vendar se uporaba semen chia s tem ne kon\u010da. Tukaj je \u0161e nekaj nasvetov, kako vklju\u010diti semena chia v svojo prehrano:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v vodi, \u010daju ali soku, <\/li>\n\n\n\n<li>v doma\u010dih limonadah,<\/li>\n\n\n\n<li>v smoothijih,<\/li>\n\n\n\n<li>v doma\u010di granoli,<\/li>\n\n\n\n<li>v ume\u0161anih jajcih,<\/li>\n\n\n\n<li>kot hrustljav dodatek za meso ali ribe,<\/li>\n\n\n\n<li>v testu za pico<\/li>\n\n\n\n<li>v solatnih prelivih,<\/li>\n\n\n\n<li>v juhah in omakah za zgostitev,<\/li>\n\n\n\n<li>v doma\u010dih beljakovinskih plo\u0161\u010dicah,<\/li>\n\n\n\n<li>v pala\u010dinkah ali vafljih.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najboljsi_recepti_s_chia_semeni\"><\/span>Najbolj\u0161i recepti s chia semeni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot vidite, lahko <strong>chia semena uporabljate na \u0161tevilne na\u010dine. <\/strong>V bistvu je mo\u017enosti prakti\u010dno neomejeno in lahko se prepustite svoji ustvarjalnosti. Pripravili smo <strong>nekaj receptov<\/strong> za va\u0161 navdih in pomo\u010d pri la\u017eji <strong>vklju\u010ditvi tega super\u017eivila v va\u0161o prehrano.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tiramisu-chia-puding\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Chia tiramisu puding<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-cokoladni-chia-beljakovinski-puding\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovinski chia puding z okusom \u010dokolade<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kokosov-chia-puding-z-banano\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kokosov chia puding z banano<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-sladki-bulgur-z-okusom-banane-in-kakava\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sladki bulgur z okusom banane in kakava<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/recept-za-fitnes-hitri-bananin-chia-puding-z-mandljevim-mlekom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hitri bananin chia puding z mandljevim mlekom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-domaca-jagodna-marmelada-s-chia-semeni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Doma\u010da jagodna marmelada s chia semeni <\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fit-recept-skutin-chia-puding-s-sadjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Chia puding iz skute s sadjem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-beljakovinski-piskoti-s-chia-semeni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Veganski beljakovinski pi\u0161kotki s chia semeni <\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-beljakovinski-puding-s-chia-semeni-in-malinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovinski puding s chia semeni in malinami<\/a><\/li>\n<\/ul>\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>\u010ce vam ti recepti ne zado\u0161\u010dajo, se lahko zgledujete po teh <a href=\"https:\/\/gymbeam.si\/blog\/najboljsi-recepti-za-chia-puding\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>23 receptih za okusne chia pudinge<\/strong><\/a>, ki smo jih pripravili za vas.<\/li>\n\n\n\n<li>\u010ce \u017eelite izvedeti ve\u010d o razli\u010dnih vrstah semen, ne spreglejte na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/katera-semena-so-najbolj-hranljiva-in-kaksne-koristi-imajo-za-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Katera semena so najbolj hranljiva in kak\u0161ne koristi imajo za zdravje?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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>Chia semena so <strong>super\u017eivilo s \u0161tevilnimi koristnimi hranilnimi snovmi.<\/strong> Z optimalnim u\u017eivanjem semen chia lahko pove\u010damo vnos zdravih ma\u0161\u010dob, vlaknin, mineralov in antioksidantov, kar lahko vpliva na izbolj\u0161anje \u0161tevilnih funkcij v telesu. Chia semena lahko pomagajo uravnavati raven sladkorja v krvi, <strong>podpirajo zdravje srca in o\u017eilja, izbolj\u0161ujejo prebavo ali zni\u017eujejo raven holesterola LDL.<\/strong> Pomagajo lahko tudi pri huj\u0161anju, saj njihova vsebnost vlaknin podalj\u0161a ob\u010dutek sitosti, kar prepre\u010duje prenajedanje. Vendar jih je treba u\u017eivati v pravih koli\u010dinah, da bi se izognili negativnim u\u010dinkom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako dobro pa vi poznate chia semena? So redni del va\u0161e prehrane ali \u0161e ne? \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga podprite z deljenjem, da bodo tudi va\u0161i prijatelji izvedeli za prednosti semen chia. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chia semena so super\u017eivilo, ki vsebuje \u0161tevilne koristne hranilne snovi. Prina\u0161ajo \u0161tevilne koristi za zdravje in so okusna sestavina razli\u010dnih receptov. Kako lahko ta majhna, a osupljiva semena pripomorejo k zdravju in kako jih lahko vklju\u010dite v svojo prehrano?<\/p>\n","protected":false},"author":218,"featured_media":525118,"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":[6351,6987,7395,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-528165","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-chia-sl","9":"tag-omega-3-sl","10":"tag-superzivila","11":"tag-zdravje","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>Chia semena - Kak\u0161en vpliv imajo na zdravje, huj\u0161anje in kako jih vklju\u010diti v prehrano? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chia semena so super\u017eivilo, ki vsebuje \u0161tevilne koristne hranilne snovi. Prina\u0161ajo \u0161tevilne koristi za zdravje in so okusna sestavina razli\u010dnih receptov.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/chia-semena-kaksen-vpliv-imajo-na-zdravje-hujsanje-in-kako-jih-vkljuciti-v-prehrano\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chia semena - Kak\u0161en vpliv imajo na zdravje, huj\u0161anje in kako jih vklju\u010diti v prehrano? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Chia semena so super\u017eivilo, ki vsebuje \u0161tevilne koristne hranilne snovi. 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