{"id":533379,"date":"2024-03-29T13:20:53","date_gmt":"2024-03-29T12:20:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=533379"},"modified":"2024-03-29T13:20:55","modified_gmt":"2024-03-29T12:20:55","slug":"chia-sjemenke-kako-utjecu-na-zdravlje-mrsavljenje-i-kako-ih-uvrstiti-u-prehranu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/chia-sjemenke-kako-utjecu-na-zdravlje-mrsavljenje-i-kako-ih-uvrstiti-u-prehranu\/","title":{"rendered":"Chia sjemenke \u2013 kako utje\u010du na zdravlje, mr\u0161avljenje i kako ih uvrstiti u prehranu?"},"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\/chia-sjemenke-kako-utjecu-na-zdravlje-mrsavljenje-i-kako-ih-uvrstiti-u-prehranu\/#Sto_su_chia_sjemenke\" title=\"\u0160to su chia sjemenke?\">\u0160to su chia sjemenke?<\/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\/chia-sjemenke-kako-utjecu-na-zdravlje-mrsavljenje-i-kako-ih-uvrstiti-u-prehranu\/#Kako_chia_sjemenke_utjecu_na_zdravlje\" title=\"Kako chia sjemenke utje\u010du na zdravlje?\">Kako chia sjemenke utje\u010du na zdravlje?<\/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\/chia-sjemenke-kako-utjecu-na-zdravlje-mrsavljenje-i-kako-ih-uvrstiti-u-prehranu\/#Nutritivne_vrijednosti_chia_sjemenki\" title=\"Nutritivne vrijednosti chia sjemenki\">Nutritivne vrijednosti chia sjemenki<\/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\/chia-sjemenke-kako-utjecu-na-zdravlje-mrsavljenje-i-kako-ih-uvrstiti-u-prehranu\/#Makronutrijenti_u_chia_sjemenkama\" title=\"Makronutrijenti u chia sjemenkama\">Makronutrijenti u chia sjemenkama<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/chia-sjemenke-kako-utjecu-na-zdravlje-mrsavljenje-i-kako-ih-uvrstiti-u-prehranu\/#Mikronutrijenti_u_chia_sjemenkama\" title=\"Mikronutrijenti u chia sjemenkama\">Mikronutrijenti u chia sjemenkama<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/chia-sjemenke-kako-utjecu-na-zdravlje-mrsavljenje-i-kako-ih-uvrstiti-u-prehranu\/#Chia_sjemenke_i_mrsavljenje\" title=\"Chia sjemenke i mr\u0161avljenje\">Chia sjemenke i mr\u0161avljenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/chia-sjemenke-kako-utjecu-na-zdravlje-mrsavljenje-i-kako-ih-uvrstiti-u-prehranu\/#Mogu_li_chia_sjemenke_imati_nuspojave\" title=\"Mogu li chia sjemenke imati nuspojave?\">Mogu li chia sjemenke imati nuspojave?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/chia-sjemenke-kako-utjecu-na-zdravlje-mrsavljenje-i-kako-ih-uvrstiti-u-prehranu\/#Kako_cuvati_chia_sjemenke\" title=\"Kako \u010duvati chia sjemenke?\">Kako \u010duvati chia sjemenke?<\/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.hr\/blog\/chia-sjemenke-kako-utjecu-na-zdravlje-mrsavljenje-i-kako-ih-uvrstiti-u-prehranu\/#Kako_uvrstiti_chia_sjemenke_u_prehranu\" title=\"Kako uvrstiti chia sjemenke u prehranu?\">Kako uvrstiti chia sjemenke u prehranu?<\/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.hr\/blog\/chia-sjemenke-kako-utjecu-na-zdravlje-mrsavljenje-i-kako-ih-uvrstiti-u-prehranu\/#Najbolji_recepti_s_chia_sjemenkama\" title=\"Najbolji recepti s chia sjemenkama\">Najbolji recepti s chia sjemenkama<\/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.hr\/blog\/chia-sjemenke-kako-utjecu-na-zdravlje-mrsavljenje-i-kako-ih-uvrstiti-u-prehranu\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017delite li pobolj\u0161ati svoju prehranu i obogatiti je nekom <strong>superhranom<\/strong>? U tom slu\u010daju, <strong>chia sjemenke<\/strong> mogle bi biti pravi izbor! Sadr\u017ee&nbsp;<strong>pristojnu koli\u010dinu zdravih masti<\/strong>,&nbsp;<strong>vlakana <\/strong>i&nbsp;<strong>druge korisne hranjive tvari<\/strong>, s brojnim <strong>dobrobitima za zdravlje<\/strong>. Njihova je velika prednost to \u0161to se mogu&nbsp;<strong>lako uklju\u010diti u va\u0161u prehranu<\/strong><strong>.<\/strong> Istra\u017eimo kako chia sjemenke mogu pobolj\u0161ati va\u0161e zdravlje.<\/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\">\u010clanak \u0107e pokriti utjecaj chia sjemenki na ova podru\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=\"#kardiovaskularno-zdravlje\" style=\"border-radius:0px\">KARDIOVASKULARNO ZDRAVLJE<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button 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=\"#razina-\u0161e\u0107era-u-krvi\" style=\"border-radius:0px\">RAZINA \u0160E\u0106ERA U KRVI<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size has-regular-font-size\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#zdravlje-mikrobioma\" style=\"border-radius:0px\">ZDRAVLJE 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=\"#zdravlje-kostiju\" style=\"border-radius:0px\">ZDRAVLJE KOSTIJU<\/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=\"#oksidativni-stres\" 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=\"Sto_su_chia_sjemenke\"><\/span>\u0160to su chia sjemenke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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)\"><strong>Chia sjemenke<\/strong><\/a> sitne su sjemenke biljke pod nazivom <em><strong>Salvia hispanica<\/strong><\/em>, porijeklom iz <strong>Meksika <\/strong> i<strong> sjeverne Gvatemale<\/strong>. Me\u0111utim, one nisu novost, nego upravo suprotno. Uzgajali su ih <strong>stari Asteci i Maje<\/strong>, koji su ih nudili svojim bogovima tijekom <strong>religijskih sve\u010danosti<\/strong> i <strong>obreda.<\/strong> Osim toga, upotrebljavali su ih kao sastojke u kozmetici i tradicionalnoj medicini. Zapravo, &#8220;chia&#8221; je drevna majanska rije\u010d koja zna\u010di snaga. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vjerojatno ste se ve\u0107 susreli s chia sjemenkama. To su <strong>male, plosnate sjemenke ovalnog oblika i sjajne teksture.<\/strong> Postoji nekoliko vrsta koje se razlikuju po boji. Naj\u010de\u0161\u0107e su <strong>crne<\/strong> ili <strong>tamnosme\u0111e,<\/strong> koje potje\u010du od gore spomenute Salvije hispanice. Od iste biljke potje\u010du i <strong>bijele chia sjemenke.<\/strong> Osim njih, postoje i <strong>zlatne chia sjemenke,<\/strong> koje dolaze od Salvije 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 sjemenke\" class=\"wp-image-524545\" title=\"Chia sjemenke\" 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 sjemenke danas su vrlo popularne i \u010desto se nazivaju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>superhranom<\/strong><\/a> zbog pozitivnih u\u010dinaka koje mogu imati na ljudsko tijelo. Bogate su raznim hranjivim tvarima, kao \u0161to su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/omega-3-masne-kiseline-konzumirate-li-ih-dovoljno-i-u-ispravnom-omjeru-prema-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>omega-3 masne kiseline<\/strong><\/a>,&nbsp;<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>vlakna<\/strong><\/a> i drugi biolo\u0161ki aktivni spojevi, koji im daju jedinstvena svojstva za na\u0161e zdravlje.<\/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=\"5383,5585,59932,74083,113641,115885\" ><\/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=\"Kako_chia_sjemenke_utjecu_na_zdravlje\"><\/span>Kako chia sjemenke utje\u010du na zdravlje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"kardiovaskularno-zdravlje\">1. Potpora kardiovaskularnom zdravlju<\/h3>\n\n\n\n<p>Chia sjemenke mogu <strong>pomo\u0107i u smanjenju rizika od kardiovaskularnih bolesti.<\/strong> Imaju <strong>pristojnu koli\u010dinu omega-3 masnih kiselina,<\/strong> koje su me\u0111u najboljim masno\u0107ama za zdravlje srca. To je uglavnom zbog <strong>alfa-linolenske kiseline (ALA),<\/strong> koja je povezana s <strong>protuupalnim u\u010dincima<\/strong> i <strong>smanjenjem LDL (lo\u0161eg) kolesterola<\/strong>. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omega-3 masne kiseline tako\u0111er su povezane sa&nbsp;<strong>sni\u017eavanjem razine triglicerida<\/strong>, \u0161to je jednako va\u017eno za <strong>odr\u017eavanje zdravlja srca<\/strong>. Povi\u0161ene razine triglicerida povezane su s ve\u0107im rizikom od razvoja kardiovaskularnih problema. Osim toga, te masne kiseline tako\u0111er <strong>povoljno utje\u010du na sni\u017eavanje krvnog tlaka<\/strong>. Istra\u017eivanja tako\u0111er ukazuju na njihove&nbsp;<strong>antitromboti\u010dke u\u010dinke<\/strong>, tj.&nbsp;<strong>sposobnost smanjenja zgru\u0161avanja krvi <\/strong>i <strong>sprje\u010davanje stvaranja krvnih ugru\u0161aka<\/strong>. Tako\u0111er poma\u017eu u <strong>sprje\u010davanju arterioskleroze <\/strong>(otvrdnu\u0107a arterija), \u0161to mo\u017ee dovesti do stanja kao \u0161to su sr\u010dani ili mo\u017edani udar. Omega-3 masne kiseline tako\u0111er mogu biti korisne u slu\u010dajevima aritmije. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/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>Ako \u017eelite saznati vi\u0161e o omega-3 masnim kiselinama, svakako biste trebali pogledati na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/omega-3-masne-kiseline-konzumirate-li-ih-dovoljno-i-u-ispravnom-omjeru-prema-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Omega-3 masne kiseline: kakav utje\u010du na mozak, srce, o\u010di ili mi\u0161i\u0107e i kako ih uzimati?<\/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\u010dinci chia sjemenki\" class=\"wp-image-524569\" title=\"Chia sjemenke\" 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=\"razina-\u0161e\u0107era-u-krvi\">2. Regulacija razine \u0161e\u0107era u krvi<\/h3>\n\n\n\n<p>Chia sjemenke izvrstan su izvor vlakana, visokokvalitetnih proteina i slo\u017eenih ugljikohidrata, <strong>\u0161to poma\u017ee u regulaciji razine \u0161e\u0107era u krvi. <\/strong>Vlakna usporavaju i produ\u017euju proces upijanja \u0161e\u0107era, zbog \u010dega dodatavanje chia sjemenki obrocima mo\u017ee <strong>smanjiti fluktuacije \u0161e\u0107era u krvi <\/strong>(glikemiju). Dugoro\u010dno gledano, konzumacija chia sjemenki tako\u0111er mo\u017ee biti korisna <strong>u smanjenju inzulinske rezistencije.<\/strong><sup><mark 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 dobrobiti chia sjemenki mogu pomo\u0107i <strong>sprije\u010diti pojavu metaboli\u010dkog sindroma <\/strong>ili <strong>dijabetesa tipa 2<\/strong>. Istra\u017eivanja su \u010dak otkrila da <strong>kruh napravljen s chia sjemenkama ima ni\u017ei glikemijski indeks<\/strong> i manje utje\u010de na razinu \u0161e\u0107era u krvi od tradicionalnog p\u0161eni\u010dnog kruha. <sup><mark 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=\"zdravlje-mikrobioma\">3. Dobrobiti za zdravlje mikrobioma<\/h3>\n\n\n\n<p>Zahvaljuju\u0107i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vlaknima<\/strong><\/a> (chia sjemenke sadr\u017ee i topljiva i netopljiva vlakna), <strong> djeluju kao prebiotik,<\/strong> poti\u010du\u0107i <strong>aktivnost i rast korisnih crijevnih bakterija.<\/strong> One su poznate kao <strong>mikrobiom<\/strong> ili <strong>crijevna mikrobiota.<\/strong> Stanje tih milijardi kolonizatora va\u017eno je za tijelo jer doprinose <strong>zdravoj probavi<\/strong> i sudjeluju u procesima vezanim za <strong>imunolo\u0161ki sustav.<\/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. Potpora zdravlju kostiju<\/h3>\n\n\n\n<p>Chia sjemenke sadr\u017ee minerale poput <strong>fosfora<\/strong>, <strong>kalcija<\/strong>,&nbsp;<strong>magnezija<\/strong> i <strong>kalija<\/strong>, koji igraju va\u017enu ulogu u&nbsp;<strong>odr\u017eavanju zdravlja kostiju<\/strong>. Na primjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>kalcij<\/strong><\/a> ima brojne va\u017ene funkcije u tijelu, uglavnom povezane sa <strong>zdravljem kostiju i zuba.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dugotrajni <strong>nedostatak kalcija mo\u017ee dovesti do osteoporoze i pove\u0107anog rizika od prijeloma. <\/strong>Sna\u017ene kosti va\u017ene su tijekom cijelog \u017eivota, osobito u starijoj dobi, kad ni\u017ea kvaliteta kostiju mo\u017ee pove\u0107ati rizik od prijeloma uslijed padova. Uklju\u010divanje <strong>chia sjemenki u va\u0161u prehranu<\/strong> stoga mo\u017ee <strong>pomo\u0107i u za\u0161titi zdravlja kostiju.<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/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\u0107 u borbi protiv slobodnih radikala i smanjenju upale<\/h3>\n\n\n\n<p>Chia sjemenke izvor su brojnih <strong>antioksidansa <\/strong>koji <strong>\u0161tite tjelesne stanice od slobodnih radikala<\/strong>. Sadr\u017ee, na primjer, <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>, koji ima sposobnost <strong>borbe protiv upale<\/strong>&nbsp;i&nbsp;<strong>\u0161titi stanice od oksidativnog stresa<\/strong>. Oksidativni stres nastaje kad je <strong>ravnote\u017ea izme\u0111u koli\u010dine slobodnih radikala<\/strong>&nbsp;i&nbsp;<strong>sposobnosti tijela da ih neutralizira poreme\u0107ena. <\/strong><sup><mark 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>Slobodni radikali tad mogu napasti i o\u0161tetiti stanice. <strong>Oksidativni stres<\/strong> mo\u017ee pridonijeti razvoju nekoliko bolesti, kao \u0161to su <strong>dijabetes, ateroskleroza<\/strong> (otvrdnu\u0107e arterija), <strong>upalna stanja, visoki krvni tlak<\/strong> ili neurodegenerativne bolesti kao \u0161to su <strong>Parkinsonova<\/strong> ili <strong>Alzheimerova bolest.<\/strong> Uloga antioksidansa je <strong>borba protiv oksidativnog stresa<\/strong> tako \u0161to hvataju slobodne radikale i uklanjanju ih. <sup><mark 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>Zanimljivo je da su namirnice bogate <strong>kvercetinom<\/strong> dugo u centru pa\u017enje znanstvenika, na primjer, kad su istra\u017eivali njihov <strong>potencijal da<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>uspore i odgode proces starenja<\/strong><\/a>.&nbsp;<mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[6]<\/span><\/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=\"Nutritivne_vrijednosti_chia_sjemenki\"><\/span>Nutritivne vrijednosti chia sjemenki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Prosje\u010dna energija i sadr\u017eaj hranjivih tvari u chia sjemenkama<\/h3>\n\n\n\n<p>Chia sjemenke cijenjene su zbog svog bogatog nutritivnog profila. Izvor su <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=\"healthy fats (opens in a new tab)\">zdravih masti<\/a><\/strong>,&nbsp;<strong>aminokiselina<\/strong>,&nbsp;<strong>vlakana<\/strong>&nbsp;i&nbsp;<strong>minerala<\/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\">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; Polinezasi\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\">7,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">34,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/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;\">[9]<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Makronutrijenti_u_chia_sjemenkama\"><\/span>Makronutrijenti u chia sjemenkama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ugljikohidrati<\/h3>\n\n\n\n<p>Chia sjemenke sadr\u017ee razmjerno male koli\u010dine ovog makronutrijenta. Sastoje se uglavnom od <strong>slo\u017eenih&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"carbohydrates (opens in a new tab)\">ugljikohidrata<\/a><\/strong>, koji su sastavljeni od dugih lanaca jednostavnih \u0161e\u0107era, uklju\u010duju\u0107i <strong>\u0161krobove<\/strong>, tako\u0111er poznate kao polisaharide, <strong>celulozu <\/strong>i <strong>vlakna<\/strong>. Chia sjemenke bogate su <strong>vlaknima<\/strong>&nbsp;s najvi\u0161e <strong>80 % ugljikohidrata<\/strong> koje sadr\u017ee <strong>u obliku vlakana<\/strong>, topljivih i netopljivih. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[10]<\/span><\/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. Masti<\/h3>\n\n\n\n<p>Chia sjemenke sadr\u017ee <strong>mononezasi\u0107ene<\/strong> i <strong>polinezasi\u0107ene masne kiseline,<\/strong> koje se smatraju zdravim masno\u0107ama. Jedinstveno svojstvo chia sjemenki njihov je <strong>visok sadr\u017eaj jedne od omega-3 masnih kiselina,<\/strong> <strong>alfa-linolenske kiseline (ALA).<\/strong> Od toga, <strong>eikozapentaenska kiselina (EPA)<\/strong>i <strong>dokozaheksaenska kiselina (DHA) <\/strong>nastaju u tijelu, a neophodne su za pravilan rad mozga, srca i 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. Proteini<\/h3>\n\n\n\n<p>Chia sjemenke tako\u0111er sadr\u017ee zna\u010dajnu koli\u010dinu <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=\"proteins (opens in a new tab)\">proteina<\/a>. Va\u017eno je napomenuti da sadr\u017ee <strong>svih 9&nbsp;<\/strong><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> u prili\u010dno povoljnom omjeru. Imaju razmjerno <strong>koristan spektar aminokiselina<\/strong>, zbog \u010dega su&nbsp;<strong>visokokvalitetan i potpun izvor biljnih proteina<\/strong>, \u0161to zna\u010di da su svakako korisne u prehrani svakog vegana. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/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=\"Mikronutrijenti_u_chia_sjemenkama\"><\/span>Mikronutrijenti u chia sjemenkama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chia sjemenke bogate su nekolicinom minerala, s posebno visokim sadr\u017eajem <strong>fosfora<\/strong>, <strong>magnezija<\/strong>, <strong>kalija, <\/strong><strong>kalcija, <\/strong><strong>mangana <\/strong>i&nbsp;<strong>selena.<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[9, 10]&nbsp;<\/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>&nbsp;pridonosi&nbsp;<strong>zdravlju kostiju <\/strong><strong>i tkiva. <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Magnezij<\/strong><\/a> je mineral koji je tijelu prijeko potreban za osnovne funkcije i odr\u017eavanje optimalnog zdravlja. Ima va\u017enu ulogu u <strong>pravilnom funkcioniranju \u017eiv\u010danog sustava<\/strong> i mi\u0161i\u0107a. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Manjak magnezija<\/strong><\/a> mo\u017ee se o\u010ditovati kao <strong>pove\u0107an umor<\/strong>, <strong>promjene raspolo\u017eenja<\/strong>, <strong>oslabljena sposobnost koncentracije <\/strong>ili <strong>gr\u010devi mi\u0161i\u0107a<\/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> je neophodan za mnoge procese u tijelu, uklju\u010duju\u0107i pravilnu funkciju \u017eiv\u010danog sustava, mi\u0161i\u0107a i bubrega. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kalcij<\/strong><\/a> je, s druge strane, neophodan za <strong>kosti <\/strong>i <strong>mi\u0161i\u0107e<\/strong>. <strong>Mangan <\/strong>sudjeluje u&nbsp;<strong>energetskom metabolizmu <\/strong>i <strong>imunolo\u0161koj funkciji<\/strong>, dok je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>selen<\/strong><\/a> neophodan za&nbsp;<strong>proizvodnju hormona \u0161titnja\u010de<\/strong> i&nbsp;<strong>regulaciju upalnih procesa u tijelu<\/strong>.&nbsp;<mark 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>Chia sjemenke tako\u0111er sadr\u017ee&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u017eeljezo<\/strong><\/a>&nbsp;i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cink-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>cink<\/strong><\/a>, ali tijelo ih mo\u017ee <strong>manje u\u010dinkovito upiti zbog prisutnosti fitinske kiseline.<\/strong>&nbsp;<sup><mark 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>Chia sjemenke tako\u0111er su bogat izvor&nbsp;<strong>polifenola<\/strong>, tj. antioksidansa. Sadr\u017ee, na primjer, gore spomenuti <strong>kvercetin, <\/strong>ali i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/rutin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>rutin<\/strong><\/a>, <strong>klorogenu kiselinu<\/strong> i <strong>kofeinsku kiselinu<\/strong>, koji se bore protiv slobodnih radikala u tijelu. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/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=\"\u010cokoladni chia puding\" class=\"wp-image-524585\" title=\"Chia sjemenke i 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=\"Chia_sjemenke_i_mrsavljenje\"><\/span>Chia sjemenke i mr\u0161avljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda ste \u010duli tvrdnje da chia sjemenke poma\u017eu kod mr\u0161avljenja. Ta tvrdnja donekle je to\u010dna, ali i nije. Rije\u010d je vi\u0161e o \u010dinjenici da chia sjemenke imaju <strong>visok sadr\u017eaj vlakana<\/strong> i <strong>sposobnost upijanja vode.<\/strong> Mo\u017eda ste to primijetili kad ste stavili chia sjemenke u vodu ili mlijeko i promatrali kako su nabubrile. Sli\u010dan proces doga\u0111a se u tijelu. Kad se konzumiraju, pove\u0107avaju volumen unesene hrane u probavnom traktu, \u0161to mo\u017ee dovesti do <strong>dugotrajnog osje\u0107aja sitosti<\/strong> i<strong> smanjenog unosa hrane.<\/strong> Tako chia sjemenke mogu pomo\u0107i sprije\u010diti prejedanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, u znanstvenoj zajednici ne postoje istra\u017eivanja koja eksplicitno potvr\u0111uju izravan u\u010dinak chia sjemenki na mr\u0161avljenje. \u0160tovi\u0161e, te sjemenke sadr\u017ee <strong>razmjerno veliku koli\u010dinu masti<\/strong> i stoga su tako\u0111er <strong>bogate kalorijama<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da zaklju\u010dimo, ako je unos chia sjemenki umjeren i uklju\u010den u raznoliku prehranu koja po\u0161tuje&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>kalorijski deficit<\/strong><\/a>, <strong>mogu pospje\u0161iti mr\u0161avljenje zahvaljuju\u0107i sadr\u017eaju vlakana i pove\u0107anom osje\u0107aju sitosti<\/strong>. Suprotno tome, ako jedete previ\u0161e chia sjemenki, mo\u017eete pove\u0107ati unos kalorija, \u0161to ne\u0107e biti korisno za mr\u0161avljenje.<\/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=\"Mogu_li_chia_sjemenke_imati_nuspojave\"><\/span>Mogu li chia sjemenke imati nuspojave?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad se konzumiraju umjereno, chia sjemenke su sigurne i ne povezuju se ni sa kakvim \u0161tetnim u\u010dincima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, kao \u0161to smo spomenuli, chia sjemenke sadr\u017ee <strong>veliki udio vlakana<\/strong>. Iako su vlakna klju\u010dna za ljudsko zdravlje jer <strong>pospje\u0161uju zdravlje probavnog trakta<\/strong>, njihova prekomjerna konzumacija mo\u017ee dovesti do problema za neke osobe. Ti se problemi mogu pojaviti osobito kad do\u0111e do naglog pove\u0107anja unosa vlakana, na \u0161to tijelo nije naviklo. <strong>Pretjerani unos vlakana<\/strong> mo\u017ee uzrokovati <strong>bol u \u017eelucu, proljev, nadutost ili vjetrove<\/strong><strong>.<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti se problemi tako\u0111er mogu pojaviti kad je visok unos vlakana popra\u0107en neadekvatnom hidratacijom. Voda je neophodna za kretanje vlakana kroz probavni trakt. Ve\u0107ina tih problema mo\u017ee se <strong>izbje\u0107i postupnim pove\u0107anjem unosa vlakana<\/strong> uz odr\u017eavanje odgovaraju\u0107eg unosa teku\u0107ine. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao i sve sjemenke, chia sjemenke sadr\u017ee <strong>fitinsku kiselinu.<\/strong> To je biljni spoj koji se <strong>ve\u017ee na odre\u0111ene minerale<\/strong> kao \u0161to su <strong>cink<\/strong> ili <strong>\u017eeljezo<\/strong> i sprje\u010dava njihovo upijanje iz hrane. To zna\u010di da <strong>mo\u017ee pogor\u0161ati upijanje tih minerala.<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[17]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi rizik od konzumiranja chia sjemenki mo\u017ee biti alergijska reakcija, iako je to op\u0107enito rijetko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia sjemenke sadr\u017ee <strong>brojne korisne hranjive tvari <\/strong>i imaju nekoliko <strong>dobrobiti za zdravlje<\/strong>, zbog \u010dega su odli\u010dan dodatak prehrani ve\u0107ine ljudi. Klju\u010dno je <strong>konzumirati ih u umjerenim koli\u010dinama.<\/strong> Me\u0111utim, ako imate bilo kakvih zdravstvenih problema ili niste sigurni, preporu\u010duje se da se <strong>posavjetujete sa svojim lije\u010dnikom<\/strong> prije nego \u0161to po\u010dnete konzumirati chia sjemenke.<\/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_cuvati_chia_sjemenke\"><\/span>Kako \u010duvati chia sjemenke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pravilno spremanje<\/strong> va\u017eno je za <strong>odr\u017eavanje svje\u017eine i kvalitete chia sjemenki.<\/strong> Kako biste sa\u010duvali blagotvorna svojstva te popularne supernamirnice, idealno je \u010duvati je <strong>u hermeti\u010dki zatvorenoj posudi na tamnom i hladnom mjestu.<\/strong> Izlo\u017eenost vlazi, zraku, toplini ili izravnoj sun\u010devoj svjetlosti mo\u017ee pogor\u0161ati kvalitetu i hranjivu vrijednost sjemenki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia sjemenke imaju sposobnost zadr\u017eavanja vlage, stoga ih \u010duvajte&nbsp;<strong>na suhom mjestu<\/strong>. Tako\u0111er mogu upiti razne mirise i arome pa ih je bolje \u010duvati dalje od aromati\u010dnih za\u010dina ili sredstava za \u010di\u0161\u0107enje.<\/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>Zanima vas kako pravilno \u010duvati chia sjemenke, ali i druge namirnice? Napisali smo cijeli \u010dlanak na tu temu! Pro\u010ditajte vi\u0161e o tome <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-pravilno-skladistiti-namirnice-kako-bi-trajale-sto-dulje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako pravilno \u010duvati namirnice kako bi ostale svje\u017ee \u0161to dulje.<\/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 \u010duvati chia sjemenke?\" class=\"wp-image-524603\" title=\"Chia sjemenke i ostale sjemenke\" 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_uvrstiti_chia_sjemenke_u_prehranu\"><\/span>Kako uvrstiti chia sjemenke u prehranu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako tek po\u010dinjete konzumirati chia sjemenke, <strong>po\u010dnite polako<\/strong> kako biste dali svom tijelu vremena da se prilagodi. Tako\u0111er se pobrinite da pijete <strong>odgovaraju\u0107u koli\u010dinu vode.<\/strong> Bolje je ostaviti sjemenke da nabubre prije konzumacije kako biste maksimalno iskoristili njihova svojstva. Za razliku od <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)\">lanenih sjemenki<\/a>, chia sjemenke nije potrebno samljeti prije konzumacije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoje razli\u010diti na\u010dini za uklju\u010divanje chia sjemenki u va\u0161u prehranu. Prikladne su <strong>za pripremu slatkih i slanih poslastica.<\/strong> \u0160tovi\u0161e, <strong>prirodno su bez glutena<\/strong>, zbog \u010dega su prikladna namirnica za <strong>bezglutensku prehranu,<\/strong> na primjer, zbog celijakije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete ih upotrijebiti za pripremu <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)\"><strong>chia pudinga<\/strong><\/a>, koji je odli\u010dan za doru\u010dak ili kao poslastica nakon ru\u010dka. <strong>Chia puding<\/strong> mo\u017ee se pripremiti na <strong>razli\u010dite na\u010dine.<\/strong> Baza uklju\u010duje <strong>namakanje chia sjemenki u biljnom ili obi\u010dnom mlijeku.<\/strong> Pomije\u0161ajte 4 \u017elice chia sjemenki s jednom \u0161alicom mlijeka, dodajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zasladivaci\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zasla\u0111iva\u010d<\/a> po svom izboru i ostavite sjemenke da odstoje u hladnjaku nekoliko sati, najbolje preko no\u0107i. Sjemenke \u0107e lijepo nabubriti i stvoriti gusto\u0107u nalik na puding. Zatim mo\u017eete upotpuniti puding svje\u017eim ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">su\u0161enim vo\u0107em<\/a>, slatkim sirupom ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ora\u0161astim plodovima<\/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>Chia sjemenke tako\u0111er su vrlo popularne me\u0111u veganima ili osobama koje preferiraju biljne alternative jer se mogu upotrijebiti kao <strong>zamjena za jaja<\/strong> u pe\u010denim receptima. Za zamjenu jednog jajeta mo\u017eete pomije\u0161ati jednu do dvije \u017elice chia sjemenki s najmanje tri \u017elice vode. Pustite ih da odstoje 10 do 15 minuta dok ne formiraju tvar sli\u010dnu gelu. Tad mo\u017eete upotrijebiti tu smjesu u receptu umjesto jaja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete pripremiti i brzi <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-dzem-od-jagoda-s-chia-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>doma\u0107i chia d\u017eem<\/strong><\/a> koji \u0107e odli\u010dno i\u0107i <strong>uz&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pala\u010dinke<\/strong><\/a>, na primjer. Pirjajte vo\u0107e u loncu dok ne omek\u0161a i pusti sok. Zatim dodajte zasla\u0111iva\u010d po \u017eelji i chia sjemenke. Pustite da odstoji dok se d\u017eem ne zgusne.<\/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=\"Chia d\u017eem od jagoda\" class=\"wp-image-524637\" title=\"Chia d\u017eem od jagoda\" 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>Chia sjemenke tako\u0111er mogu proklijati, a <strong>chia klice<\/strong> mogu poslu\u017eiti kao izvor hranjivih elemenata za va\u0161e salate ili kao ukras jelima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tovi\u0161e, mo\u017eete uvrstiti chia sjemenke u svoju prehranu dodaju\u0107i ih <strong>jogurtima, <a class=\"ek-link\" style=\"font-size: 1rem\" href=\"https:\/\/gymbeam.hr\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ka\u0161ama<\/a><\/strong><span style=\"font-size: 1rem\"><strong>, <\/strong>ili <strong>\u017eitaricama.<\/strong> Mo\u017eete ih tako\u0111er dodati u pe\u010denje, na primjer, kod izrade <strong>doma\u0107eg kruha, kola\u010di\u0107a, muffina<\/strong> ili drugih deserata. Mo\u017eete pripremiti brze <strong>energetske kuglice<\/strong> mije\u0161anjem nabubrenih chia sjemenki s datuljama, kakaom i zobenim pahuljicama.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ali upotreba chia sjemenki tu ne zavr\u0161ava. Evo jo\u0161 nekoliko savjeta o tome kako uklju\u010diti chia sjemenke u prehranu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U vodi, \u010daju ili soku,<\/li>\n\n\n\n<li>U doma\u0107im limunadama,<\/li>\n\n\n\n<li>U smoothiejima,<\/li>\n\n\n\n<li>U doma\u0107oj granoli,<\/li>\n\n\n\n<li>U kajgani,<\/li>\n\n\n\n<li>Kao hrskavi nadjev za meso ili ribu,<\/li>\n\n\n\n<li>U tijestu za pizzu,<\/li>\n\n\n\n<li>U preljevima za salate,<\/li>\n\n\n\n<li>U juhama i umacima za zgu\u0161njavanje,<\/li>\n\n\n\n<li>U doma\u0107im proteinskim plo\u010dicama,<\/li>\n\n\n\n<li>U pala\u010dinkama ili vaflima.<\/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=\"Najbolji_recepti_s_chia_sjemenkama\"><\/span>Najbolji recepti s chia sjemenkama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, <strong>chia sjemenke mogu se upotrijebiti na brojne na\u010dine.<\/strong> Uglavnom, nebo je granica i mo\u017eete pustiti svojoj kreativnosti na volju. Pripremili smo <strong>nekoliko recepata za nadahnu\u0107e <\/strong>i kako bismo vam pomogli da <strong>lak\u0161e uvrstite tu supernamirnicu u svoju prehranu.<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recipe-tiramisu-chia-puding\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tiramisu chia puding<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cokoladni-proteinski-puding-s-chia-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Proteinski chia puding s okusom \u010dokolade<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-chia-puding-od-kokosa-i-banane\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Chia puding od kokosa s bananom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slatka-kasa-od-bulgura-s-bananom-i-kakaom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Slatki bulgur s okusom banane i kakaa<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brzi-chia-puding-od-banane-s-bademovim-mlijekom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Brzi chia puding od banane s bademovim mlijekom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-dzem-od-jagoda-s-chia-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Doma\u0107i d\u017eem od jagoda s chia sjemenkama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-chia-puding-sa-sirom-i-vocem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Chia puding od svje\u017eeg sira s vo\u0107em<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-keksi-sa-chia-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Veganski proteinski kola\u010di\u0107i s chia sjemenkama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteinski-puding-s-chia-sjemenkama-i-malinama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Proteinski puding s chia sjemenkama i malinama<\/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>Ako vam ti recepti nisu dovoljni, mo\u017eete se nadahnuti uz jo\u0161&nbsp;<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)\"><strong>23 recepta za ukusne chia pudinge<\/strong><\/a>&nbsp;koje smo pripremili za vas.<\/li>\n\n\n\n<li>Ako \u017eelite saznati vi\u0161e o razli\u010ditim vrstama sjemenki, ne smijete propustiti na\u0161 \u010dlanak&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/?p=527374\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Which seeds are the most nutritious and what health benefits do they have? (opens in a new tab)\"><strong>Koje su sjemenke najhranjivije i kakve zdravstvene dobrobiti imaju?<\/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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chia sjemenke su <strong>supernamirnica prepuna brojnih korisnih hranjivih tvari<\/strong>. Optimalna konzumacija chia sjemenki mo\u017ee pomo\u0107i u pove\u0107anju unosa&nbsp;<strong>zdravih masti<\/strong>, <strong>vlakana<\/strong>, <strong>minerala <\/strong>i <strong>antioksidansa<\/strong>, \u0161to se mo\u017ee odraziti na pobolj\u0161anje mnogih funkcija u tijelu. Chia sjemenke mogu pomo\u0107i u <strong>regulaciji razine \u0161e\u0107era u krvi, pospje\u0161iti zdravlje kardiovaskularnog sustava, pobolj\u0161ati probavu<\/strong> ili <strong>sniziti razinu LDL kolesterola.<\/strong> Tako\u0111er mogu <strong>pomo\u0107i u mr\u0161avljenju<\/strong> jer njihov sadr\u017eaj vlakana <strong>produ\u017euje osje\u0107aj sitosti, sprje\u010davaju\u0107i prejedanje.<\/strong> Me\u0111utim, bitno ih je konzumirati u <strong>pravoj koli\u010dini<\/strong> kako biste izbjegli \u0161tetne u\u010dinke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kako vi gledate na chia sjemenke? Jesu li one redoviti dio va\u0161e prehrane ili jo\u0161 nisu? Ako vam se svidio \u010dlanak, podr\u017eite ga dijeljenjem kako bi i va\u0161i prijatelji saznali o prednostima chia sjemenki.\n<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/zdrava-hrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chia sjemenke su supernamirnica prepuna mno\u0161tva korisnih hranjivih tvari. Donose brojne zdravstvene dobrobiti i ukusan su sastojak raznih recepata. Kako te male, ali mo\u0107ne sjemenke mogu pomo\u0107i zdravlju i kako ih mo\u017eete uvrstiti u svoju prehranu?<\/p>\n","protected":false},"author":218,"featured_media":525107,"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":[6344,6980,7388,7622],"filter_section":[],"filter_attribute":[13046,13886],"class_list":{"0":"post-533379","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-omega-3-hr","10":"tag-superhrana-hr","11":"tag-zdravlje-hr","12":"filter_attribute-stravovanie","13":"filter_attribute-zdravie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Chia sjemenke \u2013 kako utje\u010du na zdravlje, mr\u0161avljenje i kako ih uvrstiti u prehranu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chia sjemenke ukusna su i zdrava supernamirnica. 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