{"id":539420,"date":"2024-04-05T13:40:07","date_gmt":"2024-04-05T11:40:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=539420"},"modified":"2025-11-10T15:56:05","modified_gmt":"2025-11-10T14:56:05","slug":"orasasti-plodovi-i-sve-sto-o-njima-trebate-znati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/orasasti-plodovi-i-sve-sto-o-njima-trebate-znati\/","title":{"rendered":"Koji su ora\u0161asti plodovi najhranjiviji i koje dobrobiti za zdravlje imaju?"},"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\/orasasti-plodovi-i-sve-sto-o-njima-trebate-znati\/#Sto_su_orasasti_plodovi_i_sto_ih_cini_posebnima\" title=\"\u0160to su ora\u0161asti plodovi i \u0161to ih \u010dini posebnima?\">\u0160to su ora\u0161asti plodovi i \u0161to ih \u010dini posebnima?<\/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\/orasasti-plodovi-i-sve-sto-o-njima-trebate-znati\/#Koji_su_Orasasti_Plodovi_Najbolji_i_Nutritivno_Najbogatiji\" title=\"Koji su Ora\u0161asti Plodovi Najbolji i Nutritivno Najbogatiji?\">Koji su Ora\u0161asti Plodovi Najbolji i Nutritivno Najbogatiji?<\/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\/orasasti-plodovi-i-sve-sto-o-njima-trebate-znati\/#Koliko_orasasti_plodova_da_pojedemo_dnevno\" title=\"Koliko ora\u0161asti plodova da pojedemo dnevno?\">Koliko ora\u0161asti plodova da pojedemo dnevno?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/orasasti-plodovi-i-sve-sto-o-njima-trebate-znati\/#U_koje_recepte_mozete_dodati_orasaste_plodove\" title=\"U koje recepte mo\u017eete dodati ora\u0161aste plodove?\">U koje recepte mo\u017eete dodati ora\u0161aste plodove?<\/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\/orasasti-plodovi-i-sve-sto-o-njima-trebate-znati\/#Kako_cuvati_orasaste_plodove\" title=\"Kako \u010duvati ora\u0161aste plodove?\">Kako \u010duvati ora\u0161aste plodove?<\/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\/orasasti-plodovi-i-sve-sto-o-njima-trebate-znati\/#Kada_izbjegavati_orasaste_plodove\" title=\"Kada izbjegavati ora\u0161aste plodove?\">Kada izbjegavati ora\u0161aste plodove?<\/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\/orasasti-plodovi-i-sve-sto-o-njima-trebate-znati\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Ora\u0161asti plodovi su namirnica koju cijene gotovo svi ljubitelji zdravlja. Ne samo da su vrlo ukusni, ve\u0107 sadr\u017ee i koncentriranu koli\u010dinu korisnih hranjivih tvari. Oni bez napora nadopunjuju va\u0161u prehranu<strong> zdravim mastima, vitaminima<\/strong> i pru\u017eaju razne zdravstvene prednosti. Koje ora\u0161aste plodove vrijedi uklju\u010diti u svoju prehranu?<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">U \u010dlanku \u0107ete pro\u010ditati o prednostima ovih ora\u0161astih plodova:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#orasi\" style=\"border-radius:0px\">Orasi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#bademi\" style=\"border-radius:0px\">Bademi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#lje\u0161njaci\" style=\"border-radius:0px\">Lje\u0161njaci<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#indijski ora\u0161\u010di\u0107i\" style=\"border-radius:0px\">Indijski ora\u0161\u010di\u0107i<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#brazilski ora\u0161\u010di\u0107\" style=\"border-radius:0px\">Brazilski ora\u0161\u010di\u0107<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pistacije\" style=\"border-radius:0px\">Pistacije<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#makadamijski orasi\" style=\"border-radius:0px\">Makadamijski orasi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pekan orasi\" style=\"border-radius:0px\">Pekan orasi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pinjoli\" style=\"border-radius:0px\">Pinjoli<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#kikiriki\" style=\"border-radius:0px\">Kikiriki<\/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_orasasti_plodovi_i_sto_ih_cini_posebnima\"><\/span>\u0160to su ora\u0161asti plodovi i \u0161to ih \u010dini posebnima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\">Ora\u0161asti plodovi<\/a> su poznati i kao &#8220;<strong>vo\u0107e u ljusci<\/strong>&#8220;. Oni su <strong>plodovi drve\u0107a,<\/strong> a sjemenke su im skrivene u<strong> tvrdoj ljusci.<\/strong> Ove sjemenke nazivamo ora\u0161astim plodovima. Kao \u0161to vjerojatno znate, dolaze u raznim <strong>oblicima, bojama<\/strong> i mogu se pohvaliti \u0161irokim spektrom <strong>zanimljivih okusa<\/strong>. Cijene ih kuhari, pekari i poznavatelji kvalitetne gastronomije.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Osim izvrsnog okusa, isti\u010du se <strong>bogatim sadr\u017eajem esencijalnih nutrijenata.<\/strong> Neizostavan su dio zdrave prehrane, nude\u0107i niz zdravstvenih dobrobiti. Ora\u0161asti plodovi bogati su <strong>zdravim<a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\"> mastima<\/a>, vlaknima,<\/strong> a neki se isti\u010du i sadr\u017eajem proteina. Osim toga, slu\u017ee kao koncentrirani izvor <strong><a href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\">vitamina<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\">minerala<\/a><\/strong> i drugih korisnih<strong> biolo\u0161ki aktivnih tvari.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Uistinu, ora\u0161asti plodovi su namirnica koja va\u0161u prehranu mo\u017ee podi\u0107i na vi\u0161u razinu. Super je \u0161to postoji<strong> vi\u0161e vrsta ora\u0161astih plodova<\/strong>, pa mo\u017eete birati. Mo\u017eete ih konzumirati u njihovom <strong>prirodnom obliku,<\/strong> ali mo\u017eete obogatiti svoju prehranu <strong>slanim, pe\u010denim<\/strong> ili <strong>blan\u0161iranim<\/strong> varijantama. Ljubitelji slatkog \u0107e cijeniti <a href=\"https:\/\/gymbeam.hr\/bademi-u-tamnoj-cokoladi-gymbeam.html\"><strong>ora\u0161aste plodove prelivene \u010dokoladom<\/strong>.<\/a> <a href=\"https:\/\/gymbeam.hr\/namazi\">Maslac od ora\u0161astih plodova<\/a> napravljen isklju\u010divo od mije\u0161anih ora\u0161astih plodova tako\u0111er nudi zanimljive mogu\u0107nosti u kuhinji. Neki se ora\u0161asti plodovi \u010dak prera\u0111uju u bra\u0161no od ora\u0161astih plodova, koje slu\u017ei kao alternativa tradicionalnom p\u0161eni\u010dnom bra\u0161nu. <\/p>\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite saznati vi\u0161e o maslacima od ora\u0161astih plodova, ne propustite pro\u010ditati na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/maslaci-od-orasastih-plodova-i-njihove-razlike-nutritivne-vrijednosti-i-prednosti\/\"><strong>Maslaci od Ora\u0161astih plodova i Njihove Razlike, Nutritivna Vrijednost i Prednosti.<\/strong><\/a> <\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-1124x749.webp\" alt=\"\u0160to \u010dini ora\u0161aste plodove posebnima? \" class=\"wp-image-519020\" title=\"\u0160to \u010dini ora\u0161aste plodove posebnima? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_Orasasti_Plodovi_Najbolji_i_Nutritivno_Najbogatiji\"><\/span>Koji su Ora\u0161asti Plodovi Najbolji i Nutritivno Najbogatiji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"orasi\">1. Orasi <\/h3>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\">Orasi<\/a> imaju bogatu povijest. Rastu na stablu zvanom <strong>perzijski orah<\/strong>, koje vjerojatno potje\u010de iz Perzijskog carstva, dana\u0161njeg Irana. Ovi popularni ora\u0161asti plodovi, koji nalikuju <strong>ljudskom mozgu<\/strong> i dalje su me\u0111u omiljenima i najvi\u0161e se koriste. Ne samo da izgledaju poput mozga, ve\u0107 su i blagotvorni za njega zahvaljuju\u0107i bogatom sadr\u017eaju <a href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\"><strong>omega-3 masnih kiselina<\/strong>.<\/a> <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje zdravstvene prednosti imaju orasi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Istra\u017eivanja pokazuju da svakodnevna konzumacija mo\u017ee pomo\u0107i u pobolj\u0161anju <strong>kardiovaskularnog sustava.<\/strong> Jedno istra\u017eivanje preporu\u010duje u\u010dinkovitu porciju od 20 \u2013 75 g oraha dnevno.<\/p><\/li>\n\n\n\n<li><p>Pozitivno utje\u010du na<strong> lipidne profile,<\/strong> posebice na normalnu <strong>razinu kolesterola<\/strong> i <strong>triglicerida.&nbsp; &nbsp; &nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>Mogu <strong>ubla\u017eiti endotelnu disfunkciju<\/strong>, po\u010detni stadij <strong>ateroskleroze<\/strong>, stanje u kojem se masno\u0107e i razne krvne komponente nakupljaju u stijenci krvnih \u017eila, \u0161to dovodi do zadebljanja i su\u017eavanja \u017eila i postupno uzrokuje probleme kao \u0161to je infarkt miokarda.<\/p><\/li>\n\n\n\n<li><p>Orasi su tako\u0111er korisni za zdravlje <strong>mozga<\/strong> i <strong>\u017eiv\u010danog sustava.<\/strong><\/p><\/li>\n\n\n\n<li><p>Poma\u017eu u <strong>kontroli gladi<\/strong>, tako da pove\u0107avaju\u0107i osje\u0107aj <strong>sitosti.<\/strong> Stoga ih ne treba zaboraviti tijekom dijeta, gdje mogu pomo\u0107i u mr\u0161avljenju.<\/p><\/li>\n\n\n\n<li><p>Studije tako\u0111er ukazuju na njihovo <strong>protuupalno djelovanje.<\/strong> <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/span><\/mark><\/sup><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5331,5380,64786,5968,5327,43912,43918,47731,64744,5333,43975,64369,43942,28696,43942\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to se zapravo nalazi u orasima?<\/h4>\n\n\n<p>Orasi su prvenstveno cijenjeni zbog sadr\u017eaja zdravih masti. Imaju zna\u010dajan udio <strong>alfa-linolenske kiseline (ALA)<\/strong>, <strong>omega-3 masne kiseline<\/strong> koje su klju\u010dne za <strong>mozak<\/strong> i <strong>srce<\/strong>. Ove masne kiseline op\u0107enito nedostaju u na\u0161oj prehrani, jer je nema u izobilju u ve\u0107ini namirnica, uklju\u010duju\u0107i ve\u0107inu ora\u0161astih plodova. Me\u0111utim, orasi sadr\u017ee otprilike <strong>9 g \/ 100 g,<\/strong> \u0161to je najve\u0107a koli\u010dina omega-3 ALA me\u0111u svim vrstama ora\u0161astih plodova.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Prema Europskoj Agenciji za sigurnost hrane (EFSA), ALA bi trebala \u010diniti pribli\u017eno<strong> 0,5% ukupnog dnevnog energetskog unosa.<\/strong> Za dnevni unos od 2000 kcal, to odgovara otprilike<strong> 1 g ALA dnevno<\/strong>. Da bi se postigla ova koli\u010dina, dovoljna je konzumacija <strong>oko 11 g oraha<\/strong> dnevno (manje od male \u0161ake). <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Orasi su tako\u0111er bogati <strong>antioksidansima<\/strong> koji poma\u017eu u za\u0161titi tijela od u\u010dinaka slobodnih radikala, koji doprinose raznim bolestima, uklju\u010duju\u0107i rak i kardiovaskularne bolesti. Me\u0111u tim djelotvornim tvarima su <a href=\"https:\/\/gymbeam.hr\/vitamin-e-tokoferol-gymbeam.html\">vitamin E<\/a>, kao i <strong>polifenoli<\/strong> i <strong>flavonoidi.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dan sadr\u017eaj hranjivih tvari u orasima<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Nutritivne vrijednosti<\/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\">686 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 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 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">6.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[30]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-1124x843.webp\" alt=\"Zdravstvene prednosti oraha\" class=\"wp-image-519036\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-1124x843.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-400x300.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-1536x1152.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-2048x1536.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"bademi\">2. Bademi <\/h3>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\">Bademi <\/a>su sjemenke <strong>stabla badema<\/strong>, vo\u0107ke s ru\u017ei\u010dastim cvjetovima i \u017eutim plodovima. Uzgaja se oko Sredozemnog mora i u sli\u010dnim toplim regijama, a <strong>Kalifornija<\/strong> je trenutno najve\u0107i proizvo\u0111a\u010d badema. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje su zdravstvene prednosti badema?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studije pokazuju njihov utjecaj na smanjenje razine <strong>ukupnog LDL (lo\u0161eg) kolesterola.<\/strong><\/li>\n\n\n\n<li><p>Oni mogu usporiti<strong> apsorpciju ugljikohidrata<\/strong>, poma\u017eu\u0107i ubla\u017eiti porast <strong>razine \u0161e\u0107era u krvi (glikemija).<\/strong><strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span>&nbsp; &nbsp; &nbsp;&nbsp;<\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p>Pozitivni u\u010dinci zamje\u0107uju se i kod osoba s <strong>dijabetesom tipa 2.<\/strong><\/p><\/li>\n\n\n\n<li><p>Bademi imaju <strong>antioksidativno djelovanje,<\/strong> \u0161tite\u0107i tijelo od slobodnih radikala nastalih oksidativnim stresom. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[13]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p>Bademi su korisni za <strong>mozak<\/strong> i <strong>kognitivne funkcije<\/strong>, uklju\u010duju\u0107i <strong>pam\u0107enje.<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to se zapravo nalazi u bademima?<\/h4>\n\n\n<p>Bademi su bogati <strong>zdravim mastima<\/strong>, a najve\u0107i udio \u010dine <strong>mononezasi\u0107ene masne kiseline (MUFA),<\/strong> to\u010dnije <strong>oleinska kiselina<\/strong>. Oleinska kiselina poznata je po svojim pozitivnim u\u010dincima na razinu kolesterola u krvi. Tako\u0111er se isti\u010du sadr\u017eajem <strong>vlakana<\/strong>, koji je najve\u0107i me\u0111u svim vrstama ora\u0161astih plodova, \u0161to pogoduje <strong>probavi<\/strong> i <strong>crijevnom mikrobiomu.<\/strong><strong> <\/strong><sup><mark class=\"has-inline-color has-orange-color\">[7,30]<\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Bademi su bogati mikronutrijentima, uklju\u010duju\u0107i <strong>vitamin E,<\/strong> poznat po svojim antioksidativnim svojstvima. Imaju i zna\u010dajan sadr\u017eaj <strong><a href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\">folne kiseline<\/a><\/strong>, koja je klju\u010dna za razvoj \u017eiv\u010danog sustava, a posebno je va\u017ena za trudnice.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Tako\u0111er obiluju <strong><a href=\"https:\/\/gymbeam.hr\/magnezij\">magnezijem<\/a><\/strong> i <strong><a href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\">kalijem<\/a><\/strong>. Tako\u0111er imaju zna\u010dajan udio <strong><a href=\"https:\/\/gymbeam.hr\/kalcij\">kalcija<\/a><\/strong> i <strong><a href=\"https:\/\/gymbeam.hr\/zeljezo\">\u017eeljeza<\/a><\/strong>, no bitno je napomenuti da se te mineralne tvari u manjoj mjeri apsorbiraju iz biljnih nego iz \u017eivotinjskih izvora. Na to bi najvi\u0161e pa\u017enje trebali obratiti <strong><a href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/\">vegani<\/a> <\/strong>i one osobe koje prakticiraju prete\u017eno biljnu prehranu. <sup><mark class=\"has-inline-color has-orange-color\">[3,30] <\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite pro\u010ditati vi\u0161e o bademima, ne zaboravite pro\u010ditati na\u0161 opse\u017ean \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/bademi-i-sve-sto-trebate-znatiab\/\">Bademi? Kakav u\u010dinak imaju na srce, ko\u017eu i mozak , te koliko ih dnevno pojesti?<\/a><\/strong><\/p>\n<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dan sadr\u017eaj hranjivih tvari u bademima<\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Nutritivne vrijednosti<\/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\">597 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">31,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[30]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/WhatsApp-Image-2021-01-19-at-17.webp\" alt=\"Zdravstvene prednosti badema\" class=\"wp-image-519052\" title=\"Zdravstvene prednosti badema\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/WhatsApp-Image-2021-01-19-at-17.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/WhatsApp-Image-2021-01-19-at-17-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"lje\u0161njaci\">3. Lje\u0161njaci<\/h3>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/ljesnjaci-gymbeam.html\">Lje\u0161njac<\/a>i potje\u010du iz <strong>Turske<\/strong>. Uzgajaju se nekoliko tisu\u0107a godina, a Turska je do danas njihov najve\u0107i proizvo\u0111a\u010d. Zanimljivo je da nisu samo ukusni i hranjivi, ve\u0107 mogu biti i korisni za okoli\u0161. Stablo na kojem rastu je <strong>ekolo\u0161ki prihvatljivo<\/strong> jer je otporno na su\u0161u i ne zahtijeva puno vode za pre\u017eivljavanje. <sup><mark class=\"has-inline-color has-orange-color\">[8,24] <\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje zdravstvene prednosti imaju lje\u0161njaci?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Lje\u0161njaci su hvaljeni zbog svog pozitivnog utjecaja na<strong> lipidni profil<\/strong>, poma\u017eu\u0107i u smanjenju razine <strong>LDL kolesterola<\/strong>.<\/p><\/li>\n\n\n\n<li><p>Doprinose pobolj\u0161anju stanja <strong>stijenki krvnih \u017eila<\/strong>, a time blagotvorno djeluju na cjelokupni <strong>kardiovaskularni sustav.<\/strong><\/p><\/li>\n\n\n\n<li><p>Studije pokazuju njihovu ulogu u smanjenju <strong>upalnih markera<\/strong> kao \u0161to je C-reaktivni protein.<\/p><\/li>\n\n\n\n<li><p>Poznati su po svojim <strong>antioksidativnim u\u010dincima.<\/strong><\/p><\/li>\n\n\n\n<li><p>Lje\u0161njaci tako\u0111er mogu pomo\u0107i u sni\u017eavanju <strong>razine \u0161e\u0107era u krvi (glikemije)<\/strong> zbog relativno visokog udjela vlakana koja usporavaju apsorpciju \u0161e\u0107era iz krvi. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/span>&nbsp; &nbsp;&nbsp;<\/mark><\/sup><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to se zapravo nalazi u lje\u0161njacima?<\/h4>\n\n\n<p>Lje\u0161njaci imaju visok sadr\u017eaj<strong> mononezasi\u0107enih masnih kiselina<\/strong>, a tako\u0111er su bogati <strong>omega-6 polinezasi\u0107enim masnim kiselinama<\/strong>. Sadr\u017ee zna\u010dajne koli\u010dine <strong>vitamina E, bakra, kalija<\/strong> i <strong>mangana<\/strong> koji su neophodni za zdravlje <strong>kostiju<\/strong> i <strong>hrskavice<\/strong>. Antioksidansi, uklju\u010duju\u0107i vitamin E, polifenole i flavonoide, najve\u0107im su dijelom koncentrirani u ljusci lje\u0161njaka, zbog \u010dega je korisno konzumirati lje\u0161njake. <sup><mark class=\"has-inline-color has-orange-color\">[16,17]<\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dan sadr\u017eaj hranjivih tvari u lje\u0161njacima<\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Nutritivne vrijednosti<\/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\">656 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">61 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">45.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">9.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[30]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-1124x749.webp\" alt=\"Zdravstvene prednosti lje\u0161njaka\" class=\"wp-image-519068\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"indijski-ora\u0161\u010di\u0107i\">4. Indijski ora\u0161\u010di\u0107i<\/h3>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/indijski-orascici-gymbeam.html\">Indijski ora\u0161\u010di\u0107i<\/a> rastu na tropskom stablu porijeklom iz Brazila. Ovo stablo mo\u017ee dose\u0107i visinu i do 10 metara, a karakteriziraju ga zanimljivi \u017euti plodovi poznatiji kao <strong>cashew jabuke<\/strong>. Ovi plodovi su jestivi i koriste se u proizvodnji d\u017eemova i sokova. Na krajevima ovih jabuka raste indijski ora\u0161\u010di\u0107 skriven u tvrdoj zelenoj ljusci. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[15]<\/span><\/mark><\/sup><\/p>\n<p>Za razliku od drugih vrsta ora\u0161astih plodova, indijske ora\u0161\u010di\u0107e potrebno je <strong>kuhati<\/strong> prije nego \u0161to dospiju na police trgovina jer sirovi ora\u0161asti plodovi sadr\u017ee otrovnu tvar <strong>urushiol<\/strong> i nisu prikladni za konzumaciju u tom stanju. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje su zdravstvene prednosti indijskih ora\u0161\u010di\u0107a?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Studije opisuju njihovu sposobnost u borbi protiv <strong>slobodnih radikala<\/strong>, zahvaljuju\u0107i nizu <strong>antioksidansa.<\/strong><\/p><\/li>\n\n\n\n<li><p>Poma\u017eu u za\u0161titi zdravlja <strong>srca<\/strong> i <strong>krvo\u017eilnog<\/strong> sustava.<\/p><\/li>\n\n\n\n<li><p>Indijski ora\u0161\u010di\u0107i mogu biti korisni za <strong>kosti<\/strong> zbog sadr\u017eaja kalcija i magnezija.<\/p><\/li>\n\n\n\n<li><p>Pridonose o\u010duvanju dobrog<strong> vida. <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup><\/p><\/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.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-1124x749.jpg\" alt=\"Prednosti indijskih ora\u0161\u010di\u0107a\" class=\"wp-image-519085\" title=\"Prednosti indijskih ora\u0161\u010di\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u0160to se zapravo nalazi u indijskim ora\u0161\u010di\u0107ima?<\/h4>\n\n\n<p>Indijski ora\u0161\u010di\u0107i imaju relativno visok sadr\u017eaj <strong>proteina<\/strong> u usporedbi s drugim ora\u0161astim plodovima. Kao i ve\u0107ina biljnih izvora, nemaju optimalan spektar <a href=\"https:\/\/gymbeam.hr\/blog\/esencijalne-aminokiseline-eaa-i-njihovi-ucinci-izvori-i-doziranje\/\">esencijalnih aminokiselina<\/a>, pa ih treba promatrati samo kao nadopunu dnevnom unosu proteina. Kao i druge vrste ora\u0161astih plodova, cijenjeni su zbog sadr\u017eaja <strong>zdravih masti,<\/strong> posebice <strong>mononezasi\u0107enih masnih kiselina.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ono \u0161to tako\u0111er vrijedi spomenuti kada su u pitanju indijski ora\u0161\u010di\u0107i je zna\u010dajna koli\u010dina <strong>tiamina (vitamin B1), fosfora<\/strong> i <strong>cinka<\/strong>. Osim cinka, svoja antioksidativna svojstva pripisuju antioksidansima poput zeaksantina, <a href=\"https:\/\/gymbeam.hr\/lutein-gymbeam.html\"><strong>luteina<\/strong><\/a> i <a href=\"https:\/\/gymbeam.hr\/beta-karoten-gymbeam.html\"><strong>beta-karotena<\/strong><\/a>. Potonji tako\u0111er slu\u017ei kao prekursor <strong><a href=\"https:\/\/gymbeam.hr\/vitamin-a-retinol-gymbeam.html\">vitamina A<\/a>,<\/strong> koji je neophodan za funkcionalan vid i imunolo\u0161ki sustav. Osim toga, sadr\u017ee tvari poput<strong> fitosterola.<\/strong> Fitosterol je koristan u borbi protiv visoke razine kolesterola u krvi. Razlog tome je \u0161to nalikuje kolesterolu i mo\u017ee se apsorbirati u crijevima umjesto njega. <sup><mark class=\"has-inline-color has-orange-color\">[15,30] <\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dan sadr\u017eaj hranjivih tvari u indijskim ora\u0161\u010di\u0107ima<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Nutritivne vrijednosti<\/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\">581 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">26.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">3.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[30]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-899x1124.jpg\" alt=\"Prednosti brazilskih ora\u0161\u010di\u0107a\" class=\"wp-image-519101\" title=\"Zdravstvene prednosti brazilskih ora\u0161\u010di\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05.jpg 1440w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"brazilski-ora\u0161\u010di\u0107\">5. Brazilski ora\u0161\u010di\u0107i<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/brazilski-orasi.html\">Brazilski ora\u0161\u010di\u0107i<\/a>, tako\u0111er poznati kao <strong>Para orasi,<\/strong> porijeklom su iz pra\u0161uma Brazila, Bolivije i Perua. Stablo na kojem rastu smatra se jednom od najve\u0107ih i najdugovje\u010dnijih vrsta u amazonskoj pra\u0161umi. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje su zdravstvene prednosti brazilskih ora\u0161\u010di\u0107a?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Istra\u017eivanja prvenstveno isti\u010du njihova <strong>antioksidativna svojstva<\/strong>, uglavnom zahvaljuju\u0107i <strong>selenu<\/strong>, klju\u010dnoj komponenti <strong>glutationskog<\/strong> antioksidativnog sustava. Poma\u017eu u za\u0161titi od raznih zdravstvenih problema, uklju\u010duju\u0107i metaboli\u010dke bolesti i tumore.<\/p><\/li>\n\n\n\n<li>Mogu pomo\u0107i u smanjenju indikatora oksidativnog stresa.<\/li>\n\n\n\n<li><p>Tako\u0111er se pokazalo da imaju <strong>protuupalno djelovanje.<\/strong><\/p><\/li>\n\n\n\n<li><p>Istra\u017eivanja pokazuju njihov pozitivan u\u010dinak na <strong>razinu kolesterola u krvi.<\/strong><\/p><\/li>\n\n\n\n<li><p>Mogu pridonijeti odr\u017eavanju zdravlja <strong>\u0161titnja\u010de<\/strong> zbog sadr\u017eaja selena, neophodnog za <strong>funkcioniranje hormona \u0161titnja\u010de.<\/strong><strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[9,22]&nbsp; &nbsp;&nbsp;<\/mark><\/sup><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to se zapravo nalazi u brazilskom ora\u0161\u010di\u0107u?<\/h4>\n\n\n\n<p>Brazilski ora\u0161\u010di\u0107i su dobar izvor <strong>zdravih masti,<\/strong> sa sli\u010dnim udjelom <strong>polinezasi\u0107enih<\/strong> i <strong>mononezasi\u0107enih masnih kiselina.<\/strong> Izuzetno su bogati <strong><a href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\">selenom<\/a><\/strong>, koji sadr\u017ei \u010dak <strong>1920 \u00b5g na 100 g<\/strong>, \u0161to ih \u010dini vrijednim izvorom ovog te\u0161ko dostupnog minerala. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preporu\u010dena dnevna doza selena prema EFSA-i je <strong>70 \u00b5g.<\/strong> Dovoljno je konzumirati 3 g brazilskog ora\u0161\u010di\u0107a (1-2 ora\u0161\u010di\u0107a) dnevno kako bi se postigao \u017eeljeni dnevni unos. <sup><mark class=\"has-inline-color has-orange-color\">[26,30] <\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, bogati su<strong> vitaminom E, folnom kiselinom, magnezijem, kalijem <\/strong>i<strong> kalcijem. <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/sup><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dan sadr\u017eaj hranjivih tvari u brazilskim ora\u0161\u010di\u0107ima<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Nutritivne vrijednosti<\/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\">691 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">24.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">7.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[30]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pistacije\">6. Pistacije<\/h3>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/pistacije-gymbeam.html\">Pistacije<\/a> rastu na stablu podrijetlom iz Azije, koje mo\u017ee \u017eivjeti do 300 godina. Danas su poznate i uzgajane na podru\u010dju Sredozemlja, a uspijevaju na suhim pjeskovitim tlima zbog dugog korijena koji crpi vodu s dubine od nekoliko metara.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ve\u0107ina pistacija koje mo\u017eete kupiti su <strong>u ljusci<\/strong>, ali ako nemate strpljenja, mo\u017eete posegnuti i za <a href=\"https:\/\/gymbeam.hr\/oljustene-pistacije-gymbeam.html\">olju\u0161tenim<\/a>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje zdravstvene dobrobiti imaju pistacije?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Studije pokazuju da pistacije poma\u017eu u odr\u017eavanju <strong>optimalne razine \u0161e\u0107era u krvi<\/strong> i nakon obroka i tijekom dana, \u0161to ih \u010dini prikladnim za <strong>dijabeti\u010dare<\/strong> i osobe s <strong>predijabetesom.<\/strong><\/p><\/li>\n\n\n\n<li><p>Korisne su za zdravlje <strong>kardiovaskularnog sustava.<\/strong><\/p><\/li>\n\n\n\n<li><p>Neka istra\u017eivanjae ukazuju na povezanost pistacija s manjom pojavom <strong>raka.<\/strong><\/p><\/li>\n\n\n\n<li>Pistacije tako\u0111er mogu biti korisne za <strong>probavu<\/strong> i sastav <strong>crijevnog mikrobioma.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to se zapravo nalazi u pistacijama?<\/h4>\n\n\n<p>Pistacije, osim zdravih <strong>masti<\/strong>, imaju relativno visok udio <strong>proteina<\/strong> u usporedbi s drugim vrstama ora\u0161astih plodova. Imaju zanimljiv spektar <strong>esencijalnih aminokiselina<\/strong> i visok sadr\u017eaj vlakana, \u0161to ih \u010dini svestranim i <strong>iznimno hranjivim ora\u0161astim plodovima.<\/strong> Bogate su mikronutrijentima, uklju\u010duju\u0107i <strong>kalij, magnezij, vitamin E<\/strong> i <strong>vitamin B6 (piridoksin). <\/strong><sup><mark class=\"has-inline-color has-orange-color\">[6,20] <\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Pistacije sadr\u017ee <strong>fitosterole, lutein, polifenole<\/strong> i dobar su izvor <strong><a href=\"https:\/\/gymbeam.hr\/blog\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/\">arginina<\/a>,<\/strong> koji slu\u017ei kao prekursor <strong>du\u0161ikovog oksida (NO),<\/strong> koji poma\u017ee u \u0161irenju krvnih \u017eila i odr\u017eavanju zdravog <strong>krvnog tlaka.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dan sadr\u017eaj hranjivih tvari u pistacijama<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Nutritivne vrijednosti<\/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\">575 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">45.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">14.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">10.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[30]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-1124x749.jpg\" alt=\"Zdravstvene prednosti pistacija\" class=\"wp-image-519406\" title=\"Zdravstvene prednosti pistacija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"makadamijski-orasi\">7. Makadamija orasi<\/h3>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/makadamija-orasi-gymbeam.html\">Makadamija orasi<\/a> bili su redoviti dio prehrane australskih domorodaca. Me\u0111utim, oni su tako\u0111er poznati kao havajski orasi, jer su prvi put komercijalno proizvedeni na Havajima. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje su zdravstvene prednosti makadamija oraha?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Makadamija orasi mogu doprinijeti postizanju normalne razine <strong>kolesterola,<\/strong> promicanju dobrog <strong>kardiovaskularnog zdravlja. <\/strong> <span style=\"color: #ff6600;\">[12]<\/span>\n\n&nbsp;<\/li>\n\n\n\n<li><p>Njihova konzumacija povezana je s manjim rizikom od <strong>metaboli\u010dkog sindroma,<\/strong> stanja koje karakteriziraju dijabetes tipa 2, visoka razina glukoze nata\u0161te, hipertenzija, nizak HDL (dobar) kolesterol, povi\u0161eni trigliceridi i pretilost.&nbsp; &nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p>Bogati <strong>vlaknima<\/strong>, makadamija orasi djeluju kao prebiotici, podr\u017eavaju <strong>korisne crijevne bakterije<\/strong> i pozitivno utje\u010du na <strong>sastav crijevnog mikrobioma.&nbsp; &nbsp; &nbsp;<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to se zapravo nalazi u makadamija orasima?<\/h4>\n\n\n<p>Ove ora\u0161aste plodove karakterizira <strong>visok<\/strong> sadr\u017eaj <strong>masti,<\/strong> koji znatno nadma\u0161uje ostale vrste. Gotovo 80% masti u makadamija orasima se sastoji od korisnih mononezasi\u0107enih masnih kiselina. Iako su kalorijski gusti, uklju\u010deni udio masti pridonosi du\u017eem odr\u017eavanju <strong>osje\u0107aja sitosti.<\/strong> Ovaj u\u010dinak mo\u017ee biti poja\u010dan relativno visokim sadr\u017eajem <strong>vlakana<\/strong>, \u0161to poti\u010de osje\u0107aj puno\u0107e. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ora\u0161asti plodovi makadamija oraha tako\u0111er su bogati <strong>vitaminom E, vitaminom B1 (tiamin), bakrom, magnezijem<\/strong> i imaju neobi\u010dno visok udio <strong>mangana.<\/strong> <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Sadr\u017ee i razne bioaktivne spojeve, a jedna od skupina vrijednih pa\u017enje su <strong>fitosteroli.<\/strong> Ovi spojevi, u kombinaciji s mononezasi\u0107enim masnim kiselinama, imaju ulogu u pozitivnom utjecaju na razinu kolesterola u krvi.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dan sadr\u017eaj hranjivih tvari u makadamijinim orasima<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Nutritivne vrijednosti<\/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\">752 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">75.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">8.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.9 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[30]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-1124x749.jpg\" alt=\"Zdravstvene prednosti makadamija oraha\" class=\"wp-image-519151\" title=\"Zdravstvene prednosti makadamija oraha\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"pekan-orasi\">8. Pekan orasi<\/h3>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/pekan-orasi-gymbeam.html\">Pekan orasi<\/a> rastu na masivnim stablima koja dose\u017eu visinu i do 50 metara i mogu \u017eivjeti do 200 godina. Potje\u010du iz Sjeverne Amerike i Meksika, a ime im dolazi od rije\u010di &#8220;pecan&#8221;, \u0161to na jeziku Algonquian zna\u010di &#8220;orah za koji je potreban kamen da se razbije&#8221;. Nisu tako popularni kao neke druge vrste ora\u0161astih plodova, ali mo\u017eda ste ih susreli u obliku popularne pletenice ili pite od pekan oraha. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[23]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje su zdravstvene prednosti pekan oraha?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Studije pokazuju pozitivne u\u010dinke na <strong>mozak<\/strong> i <strong>kognitivne funkcije.<\/strong><\/p><\/li>\n\n\n\n<li><p>Oni tako\u0111er mogu pomo\u0107i u pobolj\u0161anju <strong>lipidnog profila.<\/strong><\/p><\/li>\n\n\n\n<li><p>Znanstvenici opisuju njihovo<strong> antioksidativno <\/strong>i<strong> protuupalno djelovanje. <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[23]<\/span><\/mark><\/sup><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to se zapravo nalazi u pekan orasima?<\/h4>\n\n\n<p>Sli\u010dno prethodnim ora\u0161astim plodovima, pekan orasi su tako\u0111er bogati <strong>mononezasi\u0107enim masnim kiselinama.<\/strong> Me\u0111utim, oni tako\u0111er sadr\u017ee zna\u010dajnu koli\u010dinu <strong>polinezasi\u0107enih masnih kiselina<\/strong>, osobito omega-6 linolne kiseline. Osim toga, pekan orasi obiluju <strong>manganom, magnezijem, kalijem<\/strong> i <strong>kalcijem.<\/strong> Tako\u0111er se isti\u010du po sadr\u017eaju <strong>bakra<\/strong> koji je neophodan za funkcioniranje zdravog <strong>imunolo\u0161kog sustava,<\/strong> kao i za odr\u017eavanje zdravlja <strong>kose<\/strong> i <strong>ko\u017ee<\/strong>. U samo 30 grama ovih ora\u0161astih plodova (jedna \u0161aka) nalazi se do jedna tre\u0107ina preporu\u010denog dnevnog unosa bakra. <sup><mark class=\"has-inline-color has-orange-color\">[26,27,30]<\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dan sadr\u017eaj hranjivih tvari u pekan orasima<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Nutritivne vrijednosti<\/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\">722 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">72 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">41 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">21.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">9.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[30]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-1124x749.jpg\" alt=\"Zdravstvene prednosti pekan oraha\" class=\"wp-image-519367\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"pinjoli\">9. Pinjoli<\/h3>\n\n\n<p><strong>Pinjoli<\/strong> su zapravo, sjemenke borova i uglavnom se uzgajaju u Aziji, Europi i Sjevernoj Americi. Osjetno su skuplji od ostalih ora\u0161astih plodova zbog dugotrajnog i slo\u017eenog procesa berbe, pri \u010demu je borovima potrebno otprilike 25 godina da daju jestive pinjole.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Koje su zdravstvene prednosti pinjola?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Studije sugeriraju da poma\u017eu u odr\u017eavanju zdrave razine<strong> kolesterola i krvnog tlaka<\/strong>, pridonose\u0107i ukupnom zdravlju <strong>kardiovaskularnog sustava.&nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>Znanstvenici isti\u010du njihova <strong>protuupalna<\/strong> i <strong>antireumatska svojstva.<\/strong><\/p><\/li>\n\n\n\n<li><p>Pinjoli, osobito zbog prisutnosti pinolenske kiseline, mogu pomo\u0107i u smanjenju <strong>apetita<\/strong>, \u0161to ih \u010dini potencijalno korisnima za <strong>kontrolu te\u017eine.<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u0160to se zapravo nalazi u pinjolima?<\/h4>\n\n\n<p>Pinjoli imaju neuobi\u010dajeno visok udio masti, koja je prvenstveno sastavljena od nezasi\u0107enih masnih kiselina, koje su dobre za zdravlje, a posebice <strong>liolne kiseline.<\/strong> Neke sorte tako\u0111er sadr\u017ee <strong>pinolensku kiselinu (PNLA),<\/strong> koju istra\u017eiva\u010di pripisuju njenom potencijalnom <a href=\"\"><strong>u\u010dinku na suzbijanje apetita.<\/strong><\/a><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ova vrsta ora\u0161astih plodova tako\u0111er je bogata<strong> \u017eeljezom, magnezijem, fosforom<\/strong> i <strong>cinkom.<\/strong> \u0160to se ti\u010de vitamina, sadr\u017ei zna\u010dajan udio <strong>folne kiseline<\/strong> i <a href=\"https:\/\/gymbeam.hr\/vitamin-b3-gymbeam.html\">vitamina B3 (niacin)<\/a>, koji je neophodan, primjerice, za funkcioniranje \u017eiv\u010danog sustava i psihe. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[27]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dan sadr\u017eaj hranjivih tvari u pinjolima<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Nutritivne vrijednosti<\/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\">716 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">68.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">18.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polinezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">3.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">13.7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[30]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-1124x749.jpg\" alt=\"Zdravstvene prednosti pinjola\" class=\"wp-image-519422\" title=\"Zdravstvene prednosti pinjola\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"kikiriki\">10. Kikiriki<\/h3>\n\n\n<p>Iako se<a href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\"> kikiriki<\/a> obi\u010dno naziva ora\u0161astim plodom, zapravo je <strong>mahunarka<\/strong>. To su <strong>sjemenke uljarice kikiriki<\/strong>, koja je porijeklom iz Ju\u017ene Amerike. Kikiriki se uzgaja u vi\u0161e od 100 zemalja diljem svijeta. Glavna je kulinarska namirnica u mnogim svjetskim kuhinjama, uklju\u010duju\u0107i<strong> azijska<\/strong> jela. Osim toga, <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\">maslac od kikirikija<\/a> jedan je od najpopularnijih i najomiljenijih namaza. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje su zdravstvene prednosti kikirikija?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Istra\u017eivanja pokazuju povezanost izme\u0111u konzumacije kikirikija i <strong>ni\u017eeg rizika od kardiovaskularnih bolesti.<\/strong><\/p><\/li>\n\n\n\n<li><p>Kikiriki se povezuje s ni\u017eim rizikom od <strong>raka debelog crijeva.<\/strong><\/p><\/li>\n\n\n\n<li><p>Znanstvenici tako\u0111er govore o smanjenom riziku od <strong>raka prostate<\/strong>, vjerojatno zahvaljuju\u0107i sadr\u017eanim fitosterolima.<\/p><\/li>\n\n\n\n<li><p>Komponente poput nezasi\u0107enih masnih kiselina, arginina i magnezija pridonose potencijalnom <strong>protuupalnom u\u010dinku.<\/strong><\/p><\/li>\n\n\n\n<li><p>Kikiriki bi mogao igrati malu ulogu u za\u0161titi od <strong>Alzheimerove bolesti<\/strong> i stvaranja <strong>\u017eu\u010dnih kamenaca.<\/strong><\/p><\/li>\n\n\n\n<li>Kikiriki mo\u017ee pridonijeti stvaranju<strong> osje\u0107aja sitosti.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to se zapravo nalazi u kikirikiju?<\/h4>\n\n\n<p>Iako je kikiriki mahunarka, po sastavu je sli\u010dan ora\u0161astim plodovima. Bogat je mastima, s dominantnim prisustvom mononezasi\u0107enih masnih kiselina poput oleinske i linolne kiseline. Ali ima ne\u0161to zajedni\u010dko s mahunarkama a to je <strong>visok sadr\u017eaj proteina<\/strong>. Jedna porcija kikirikija (30 g) sadr\u017ei do 8 g proteina, a njegov spektar esencijalnih aminokiselina usporediv je sa<strong> sojom<\/strong>, \u0161to ga \u010dini relativno visokokvalitetnim izvorom proteina. <sup><mark class=\"has-inline-color has-orange-color\">[2,21]<\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kikiriki je tako\u0111er bogat kalcijem, magnezijem, kalijem, vitaminom B3, folnom kiselinom i drugim vitaminima B skupine. Me\u0111u ostalim bioaktivnim tvarima mo\u017ee se pohvaliti prisustvom <strong>resveratrola,<\/strong> antioksidansa poznatog po svojoj u\u010dinkovitosti, a prvenstveno ga nalazimo u <strong>crnom vinu.<\/strong><strong> <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dan sadr\u017eaj hranjivih tvari u kikirikiju<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Nutritivne vrijednosti<\/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\">591 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Mononezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">24.4 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\">15.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">8.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">25.8 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[30]<\/span><\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-1124x744.webp\" alt=\"Zdravstvene prednosti kikirikija\" class=\"wp-image-519238\" title=\"Zdravstvene prednosti kikirikija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-1124x744.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-400x265.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-1536x1017.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-2048x1356.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_orasasti_plodova_da_pojedemo_dnevno\"><\/span>Koliko ora\u0161asti plodova da pojedemo dnevno?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Odgovaraju\u0107a porcija ora\u0161astih plodova za vas osobno ovisi o<strong> trenutnom sastavu va\u0161e prehrane<\/strong>. Ako va\u0161oj prehrani nedostaje hranjivih tvari, osobito zdravih masti, mogli biste imati koristi od ve\u0107e porcije u usporedbi s nekim tko redovito konzumira biljna ulja ili <a href=\"https:\/\/gymbeam.hr\/blog\/10-najzdravijih-sjemenki-na-svijetu\/\">sjemenke<\/a>. Koli\u010dina tako\u0111er ovisi o <strong>ukupnom kalorijskom sadr\u017eaju<\/strong> va\u0161e prehrane. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Za one koji imaju <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\">uravnote\u017eenu i kvalitetnu prehranu<\/a>, op\u0107a je preporuka unos oko<strong> 30 grama<\/strong> ora\u0161astih plodova dnevno, \u0161to je otprilike jedna <strong>\u0161aka. <\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jesu li ora\u0161asti plodovi prikladni za mr\u0161avljenje?<\/h3>\n\n\n<p>S obzirom na to koliko su ora\u0161asti plodovi <strong>kalori\u010dni,<\/strong> moglo bi se pretpostaviti da njihova redovita konzumacija mo\u017ee dovesti do debljanja, zar ne? Pa, obrnuto je. Ora\u0161asti plodovi zapravo su prikladni za<strong> dijetu za gubljenje kilograma.<\/strong> Studije \u010dak govore da je njihovo redovito uzimanje povezano s uspje\u0161nim smanjenjem tjelesne te\u017eine. Visok udio masti poma\u017ee u <strong>stvaranju i odr\u017eavanju osje\u0107aja sitosti,<\/strong> \u0161to u kona\u010dnici poma\u017ee da unesete <strong>manje kalorija<\/strong> tijekom dana.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, ako poku\u0161avate smr\u0161avjeti, zapamtite da je bitno odr\u017eavati <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\">kalorijski deficit<\/a>. Stoga ne bi bilo dobro da pojedete cijelo pakiranje ora\u0161astih plodova nave\u010der dok gledate TV. Umjesto toga, poku\u0161ajte ih konzumirati u <strong>razumnim<\/strong> i <strong>kontroliranim porcijama<\/strong> kao dio raznolike i uravnote\u017eene prehrane.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jesu li ora\u0161asti plodovi prikladni za keto dijetu?<\/h3>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/ketogena-dijeta-istina-o-mrsavljenju-bez-ugljikohidrata\/\">Keto<\/a> dijeta, poznata i kao dijeta s <strong>niskim udjelom ugljikohidrata<\/strong>, ima za cilj ograni\u010diti unos ugljikohidrata. Me\u0111utim, njih je potrebno ne\u010dim zamijeniti kako bi se postigao dovoljan ukupni energetski unos. Masti, kojih ima u izobilju u ora\u0161astim plodovima, uz proteine u tome igraju klju\u010dnu ulogu. Prikladnije vrste ora\u0161astih plodova za keto ili low-carb dijetu su one s <strong>niskim udjelom ugljikohidrata<\/strong> i <strong>visokim udjelom masti.<\/strong> Od svih navedenih vrsta, <strong>brazilski ora\u0161\u010di\u0107<\/strong> ima najmanje ugljikohidrata, dok <strong>makadamija orah<\/strong> ima najve\u0107i udio masti i relativno nizak udio ugljikohidrata. Me\u0111utim, ako mo\u017eete uklopiti dio ora\u0161astih plodova u svoj ciljani dnevni unos ugljikohidrata, bilo koja vrsta je u redu. <\/p>\n<\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-1124x749.jpg\" alt=\"Jesu li ora\u0161asti plodovi prikladni za mr\u0161avljenje?\" class=\"wp-image-519185\" title=\"Jesu li ora\u0161asti plodovi prikladni za mr\u0161avljenje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"U_koje_recepte_mozete_dodati_orasaste_plodove\"><\/span>U koje recepte mo\u017eete dodati ora\u0161aste plodove?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Odlu\u010dite li ora\u0161aste plodove uvrstiti u svoju prehranu vjerojatno vam nikada ne\u0107e ponestati inspiracije i ideja. Postoji bezbroj na\u010dina kako hranu obogatiti ora\u0161astim plodovima. Osim toga, mo\u017eete izmjenjivati pojedina\u010dne vrste, \u0161to vam uvijek daje novi do\u017eivljaj okusa. Svoja omiljena jela mo\u017eete nadopuniti i maslacima od ora\u0161astih plodova. Maslac od <a href=\"https:\/\/gymbeam.hr\/maslac-od-pistacija-gymbeam.html\">pistacija<\/a>, <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-badema-gymbeam.html\">badema<\/a>, <strong>lje\u0161njaka<\/strong>, <a href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\">indijskih ora\u0161\u010di\u0107a<\/a> ili <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\">kikirikija<\/a> sigurno vas ne\u0107e razo\u010darati.<\/p>\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><p>Dodajte ora\u0161aste plodove \u017eitaricama ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kasa-hr\/\" class=\"ek-link\">zobenoj ka\u0161i.<\/a><\/p><\/li>\n\n\n\n<li><p>Kombinirajte ih s vo\u0107em u <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/jogurt-hr\/\">jogurtu<\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\">quarku<\/a> ili ih dodajte u svoj <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/smoothie-hr\/\">smoothie<\/a>.&nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p>Iskoristite ih za pripremu <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskava-granola-s-orasastim-plodovima-i-kvinojom\/\">granole<\/a> ili doma\u0107ih <a href=\"https:\/\/gymbeam.hr\/blog\/5-najboljih-recepata-za-domace-musli-plocice\/\">\u017eitnih plo\u010dica<\/a>.&nbsp; &nbsp; &nbsp;&nbsp;<\/p><\/li>\n\n\n\n<li><p>Uklju\u010dite ih u <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pahuljasti-kolac-od-mrkve-s-orasima-i-kremom-od-vanilije\/\">pite<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/muffini-hr\/\">muffine<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuglof-hr\/\">kuglofe<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinski-kruh-od-banane\/\">kruh od banane<\/a> ili druge slatke poslastice.&nbsp; &nbsp;&nbsp;<\/p><\/li>\n\n\n\n<li><p>Pripremite kreme na bazi ora\u0161astih plodova za <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/torta-hr\/\">kola\u010de<\/a> i druge <strong>slastice.&nbsp; &nbsp; &nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>Uklju\u010dite ih u <strong>salate<\/strong>, <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-salata-od-tjestenine-s-preljevom-od-indijskih-orascica\/\">umake za tjesteninu<\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-indonezijski-pileci-satay-s-umakom-od-kikirikija\/\">mesna<\/a> jela.&nbsp; &nbsp; &nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p>Napravite ukusne <strong>pesto<\/strong> umake.<\/p><\/li>\n\n\n\n<li><p>Sameljite ora\u0161aste plodove s malo vode, procijedite ih i pripremite <strong>napitak<\/strong> koji je poznat kao <strong>mlijeko od ora\u0161astih plodova<\/strong>. Mo\u017eete koristiti bademe, orahe ili indijske ora\u0161\u010di\u0107e i napravite alternativu obi\u010dnom kravljem mlijeku.&nbsp;&nbsp;<\/p><\/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.hr\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-1124x749.jpg\" alt=\"Gdje dodati ora\u0161aste plodove?\" class=\"wp-image-519201\" title=\"Gdje dodati ora\u0161aste plodove?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_cuvati_orasaste_plodove\"><\/span>Kako \u010duvati ora\u0161aste plodove?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Ve\u0107ina ljudi \u010duva ora\u0161aste plodove u kuhinjskom ormari\u0107u. Ali jeste li znali da postoje bolji na\u010dini za to? Ora\u0161asti plodovi vrlo su <strong>osjetljivi na kvarenje<\/strong>. Visok udio nezasi\u0107enih masnih kiselina, \u0161to ih \u010dini tako zdravim namirnicama, tako\u0111er ih predisponira da se prili\u010dno brzo kvare. Ove nezasi\u0107ene masti mogu brzo <strong>oksidirati<\/strong> i promijeniti svoja svojstva. Osim toga, osjetljivi su na <strong>kontaminaciju mikroorganizmima<\/strong>, naj\u010de\u0161\u0107e <strong>gljivicama. <\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ora\u0161asti plodovi podlo\u017eni su oksidaciji zbog izlaganja <strong>zraku<\/strong> i <strong>svjetlu<\/strong>. Stoga ih je va\u017eno \u010duvati na<strong> tamnom<\/strong> i <strong>suhom mjestu.<\/strong> Ako svoje ora\u0161aste plodove tako\u0111er spremate u ormari\u0107, provjerite jesu li dobro zatvoreni i suhi. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ipak, idealno rje\u0161enje za skladi\u0161tenje ora\u0161astih plodova je <strong>hladnjak.<\/strong> Ora\u0161asti plodovi tamo mogu zadr\u017eati svoju kvalitetu do <strong>godinu dana<\/strong>. Samo ih stavite u <strong>staklenu posudu koja se mo\u017ee ponovno zatvoriti.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>\u017delite li saznati vi\u0161e o tome kako pravilno skladi\u0161titi razli\u010dite namirnice, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-pravilno-skladistiti-namirnice-kako-bi-trajale-sto-dulje\/\">Kako pravilno skladi\u0161titi hranu da \u0161to dulje traje<\/a>.<\/strong><\/p>\n<\/p>\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.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134-1124x749.jpg\" alt=\"Kako \u010duvati ora\u0161aste plodove?\" class=\"wp-image-519217\" title=\"Kako \u010duvati ora\u0161aste plodove?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kada_izbjegavati_orasaste_plodove\"><\/span>Kada izbjegavati ora\u0161aste plodove?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ora\u0161asti plodovi op\u0107enito su vrlo zdrava i hranjiva namirnica. Me\u0111utim, u nekim slu\u010dajevima, primjerice kod specifi\u010dnih bolesti, mogu biti i \u0161tetni. Kada treba izbjegavati ora\u0161aste plodove?<\/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><p><strong>Alergija na ora\u0161aste plodove:<\/strong> ora\u0161asti plodovi i kikiriki su me\u0111u <strong>najja\u010dim alergenima u hrani<\/strong>. Simptomi alergije mogu se manifestirati kao <strong>svrbe\u017e ko\u017ee, oticanje usta, probavni problemi, ka\u0161alj, kihanje,<\/strong> pa \u010dak i te\u0161ka <strong>anafilakti\u010dka reakcija.<\/strong> Stoga je u slu\u010daju alergije na odre\u0111enu vrstu ora\u0161astih plodova va\u017eno isklju\u010diti ih iz prehrane. Ako niste sigurni sadr\u017ei li odre\u0111ena namirnica ora\u0161aste plodove, mo\u017ee vam pomo\u0107i da pogledate <strong>deklaraciju na proizvodu<\/strong> ima li <strong>ozna\u010denih alergena.<\/strong> U Europskoj uniji ora\u0161asti plodovi (navedeni kao alergeni broj 8), kikiriki (broj 5) i drugi alergeni moraju biti navedeni na ambala\u017ei ako ih hrana sadr\u017ei. U Velikoj Britaniji je sli\u010dan zakon poznat kao &#8216;Natasha&#8217;s Law&#8217; stupio na snagu u listopadu 2021. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[28]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p><strong>Intolerancija na histamin:<\/strong> Ovo je dijagnoza u kojoj tijelo ne mo\u017ee u\u010dinkovito eliminirati biogeni amin histamin. To se mo\u017ee manifestirati, primjerice, kao glavobolja, povra\u0107anje, nizak krvni tlak i mnogi drugi razli\u010diti simptomi. Dio lije\u010denja uklju\u010duje izbjegavanje hrane koja sadr\u017ei histamin i hrane za koju je osoba primijetila da uzrokuje probleme. Neki ora\u0161asti plodovi, poput oraha i kikirikija, tako\u0111er su me\u0111u ovim namirnicama. <sup><mark class=\"has-inline-color has-orange-color\">[4,29]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p><strong>Pokvareni i pljesnivi ora\u0161asti plodovi:<\/strong> Budu\u0107i da su ora\u0161asti plodovi osjetljivi na kvarenje, vrlo lako postanu pljesnivi. Stoga ih pravilno \u010duvajte i provjerite njihov izgled i aromu.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jesu li ora\u0161asti plodovi prikladni tijekom trudno\u0107e?<\/h3>\n\n\n<p><strong>Suprotno<\/strong> zastarjelim savjetima, trudnice <strong>mogu u\u017eivati u svim ora\u0161astim plodovima<\/strong>, uklju\u010duju\u0107i i kikiriki, bez straha od pove\u0107anog rizika od alergija kod djeteta. Uklju\u010divanje ora\u0161astih plodova u prehranu tijekom trudno\u0107e zapravo se poti\u010de, jer oni pru\u017eaju bitne hranjive tvari korisne za bebu u razvoju. <sup><mark class=\"has-inline-color has-orange-color\">[1,25]<\/mark><\/sup><\/p>\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_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Tra\u017eite li namirnicu koja bi \u010darobno obogatila va\u0161u prehranu nutrijentima, ora\u0161asti plodovi su pravi izbor. Puni su <strong>vlakana, zdravih masti, minerala, vitamina<\/strong> i drugih korisnih <strong>bioaktivnih tvari.<\/strong> Kako biste u\u017eivali u njihovim raznolikim zdravstvenim dobrobitima, jednostavno svaki dan pojedite \u0161aku <strong>badema, indijskih ora\u0161\u010di\u0107a, oraha, pekan oraha<\/strong> ili drugih vrsta. Dakle, koje \u0107ete izabrati danas? <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vas dana\u0161nji \u010dlanak zainteresirao? Ako ste nau\u010dili ne\u0161to novo, bilo bi nam drago da to podijelite sa svojom obitelji i prijateljima.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/namazi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ora\u0161asti plodovi su prepuni hranjivih tvari i donose nam brojne zdravstvene dobrobiti. Po \u010demu se razlikuju bademi, pistacije, indijski ora\u0161\u010di\u0107i, orasi ili pekan orasi?<\/p>\n","protected":false},"author":156,"featured_media":518991,"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":[6992,7352,7526,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-539420","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-orasasti-plodovi-hr","9":"tag-prehrana-hr","10":"tag-vegan-hr","11":"tag-zdrav-nacin-zivota-hr","12":"tag-zdravlje-hr","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Koji su ora\u0161asti plodovi najhranjiviji i koje dobrobiti za zdravlje imaju? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Bademi, kikiriki, orasi, indijski ora\u0161\u010di\u0107i, pinjoli ili brazilski ora\u0161\u010di\u0107i sadr\u017ee zdrave masti, vlakna, vitamine i proteine. 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