{"id":571593,"date":"2024-06-01T13:20:09","date_gmt":"2024-06-01T11:20:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=571593"},"modified":"2024-06-01T18:46:16","modified_gmt":"2024-06-01T16:46:16","slug":"indijski-orascici-sve-sto-trebate-znati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/","title":{"rendered":"Indijski ora\u0161\u010di\u0107i: Namirnica krcata nutrijentima. Koje su njihove zdravstvene dobrobiti?"},"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\/indijski-orascici-sve-sto-trebate-znati\/#Sto_su_indijski_orascici\" title=\"\u0160to su indijski ora\u0161\u010di\u0107i?\">\u0160to su indijski ora\u0161\u010di\u0107i?<\/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\/indijski-orascici-sve-sto-trebate-znati\/#Koje_su_zdravstvene_prednosti_indijskih_orascica\" title=\"Koje su zdravstvene prednosti indijskih ora\u0161\u010di\u0107a?\">Koje su zdravstvene prednosti indijskih ora\u0161\u010di\u0107a?<\/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\/indijski-orascici-sve-sto-trebate-znati\/#Koliko_energije_i_hranjivih_tvari_sadrze\" title=\"Koliko energije i hranjivih tvari sadr\u017ee?\">Koliko energije i hranjivih tvari sadr\u017ee?<\/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\/indijski-orascici-sve-sto-trebate-znati\/#U_kojim_su_oblicima_dostupni_indijski_orascici\" title=\"U kojim su oblicima dostupni indijski ora\u0161\u010di\u0107i?\">U kojim su oblicima dostupni indijski ora\u0161\u010di\u0107i?<\/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\/indijski-orascici-sve-sto-trebate-znati\/#Indijski_orascici_i_njihova_sigurnost_za_konzumaciju\" title=\"Indijski ora\u0161\u010di\u0107i i njihova sigurnost za konzumaciju\">Indijski ora\u0161\u010di\u0107i i njihova sigurnost za konzumaciju<\/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\/indijski-orascici-sve-sto-trebate-znati\/#Koliko_indijskih_orascica_mozete_pojesti_dnevno\" title=\"Koliko indijskih ora\u0161\u010di\u0107a mo\u017eete pojesti dnevno?\">Koliko indijskih ora\u0161\u010di\u0107a mo\u017eete pojesti dnevno?<\/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\/indijski-orascici-sve-sto-trebate-znati\/#Kako_skladistiti_indijske_orascice\" title=\"Kako skladi\u0161titi indijske ora\u0161\u010di\u0107e?\">Kako skladi\u0161titi indijske ora\u0161\u010di\u0107e?<\/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\/indijski-orascici-sve-sto-trebate-znati\/#Kako_mozete_koristiti_indijske_orascice\" title=\"Kako mo\u017eete koristiti indijske ora\u0161\u010di\u0107e?\">Kako mo\u017eete koristiti indijske ora\u0161\u010di\u0107e?<\/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\/indijski-orascici-sve-sto-trebate-znati\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Indijski ora\u0161\u010di\u0107i nesumnjivo spadaju me\u0111u najpopularnije vrste ora\u0161astih plodova. U svojoj nje\u017enoj kremastoj teksturi i blago slatkastom okusu nemaju konkurencije. A jeste li probali maslac od indijskih ora\u0161\u010di\u0107a? Ukusan je! Indijski ora\u0161\u010di\u0107i, osim izvrsnog okusa, odu\u0161evljavaju i svojim nutritivnim sastavom i blagodatima za zdravlje. Dakle, kada ih dodate u svoju prehranu, ne\u0107e vam samo okusni pupoljci biti zahvalni, ve\u0107 i 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\">U \u010dlanku \u0107ete saznati o utjecaju indijskih ora\u0161\u010di\u0107a na sljede\u0107a 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\"><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\"><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\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=\"#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 is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#razine-\u0161e\u0107era-u-krvi\" style=\"border-radius:0px\">Razine \u0161e\u0107era 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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mrsavljenje\" style=\"border-radius:0px\">Mr\u0161avljenje<\/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=\"#zdravlje-o\u010diju\" style=\"border-radius:0px\">Zdravlje o\u010diju<\/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_indijski_orascici\"><\/span>\u0160to su indijski ora\u0161\u010di\u0107i?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li znali da su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/indijski-orascici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">indijski ora\u0161\u010di\u0107i<\/a> poprili\u010dno jedinstveni me\u0111u svojim ora\u0161astim ro\u0111acima? To su sjemenke stabla indijskog oraha, to\u010dnije <strong>Western Anacardium,<\/strong> i za razliku od drugih ora\u0161astih plodova, ne rastu unutar ploda, ve\u0107 izvana. Stablo krase plodovi poznati kao <strong>cashew jabuke<\/strong>, koje rastu u grozdovima i na svojim krajevima imaju sjemenke u obliku bubrega. Ove sjemenke se beru, prera\u0111uju i na kraju nalaze svoj put u na\u0161e kuhinje kao <strong>indijski ora\u0161\u010di\u0107i.<\/strong> Osim toga, sami plodovi su jestivi i koriste se u proizvodnji sokova i d\u017eemova<strong>.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[6,7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Indijski ora\u0161\u010di\u0107i potje\u010du iz regija poput <strong>Meksika, Perua, Brazila <\/strong>i <strong>Kariba<\/strong>. No, njihov se uzgoj postupno pro\u0161irio i na druge dijelove svijeta, posebice tamo gdje prevladava <strong>tropska <\/strong>ili <strong>suptropska klima.<\/strong> Drvo na kojem rastu ovi ora\u0161asti plodovi fascinantno je samo po sebi. Mo\u017ee dose\u0107i visinu od <strong>10 &#8211; 13 metara<\/strong> i ima \u0161iroku, veli\u010danstvenu kro\u0161nju. U brazilskom gradu Natalu ovo stablo postalo je \u010dak i turisti\u010dka atrakcija. Posjetitelji tamo hrle kako bi se divili ogromnom prirodno rastu\u0107em drvetu koje pokriva povr\u0161inu do 0,75 hektara. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/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\/04\/gg-1124x749.jpg\" alt=\"\u0160to su indijski ora\u0161\u010di\u0107i?\" class=\"wp-image-540988\" title=\"\u0160to su indijski ora\u0161\u010di\u0107i?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/gg-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/gg-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/gg-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/gg-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako se uzgajaju i prera\u0111uju indijski ora\u0161\u010di\u0107i?<\/h3>\n\n\n\n<p>Sakupljanje indijskih ora\u0161\u010di\u0107a daleko je od jednostavnog zadatka. Zahtijeva zna\u010dajnu koli\u010dinu vremena i mnogo poma\u017eu\u0107ih ruku jer se ora\u0161asti plodovi beru <strong>ru\u010dno<\/strong> i <strong>u vi\u0161e faza<\/strong>. S obzirom na to da sazrijevaju postupno, berba mo\u017ee trajati od <strong>40 do 75 dana.<\/strong> U idealnom slu\u010daju, i vo\u0107e i ora\u0161asti plodovi trebali bi prirodno pasti sa stabla. Njihovo prerano branje rezultira nedozrijevanjem. Nakon \u0161to padnu, ora\u0161asti plodovi se odvajaju od plodova i su\u0161e na suncu nekoliko dana.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/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>Nakon toga slijedi <strong>kontrola vlage, lju\u0161tenje oraha, pr\u017eenje<\/strong> i nekoliko drugih klju\u010dnih koraka. Ishod ove zamr\u0161ene obrade su sirovi indijski ora\u0161\u010di\u0107i i teku\u0107ina koja se izvorno nalazi izme\u0111u oraha i njegove ljuske. Ova teku\u0107ina je otrovna i neprikladna za konzumaciju. Umjesto toga, koristi se u automobilskoj industriji ili kao sastojak boja. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/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>Indijski ora\u0161\u010di\u0107i apsorbiraju toksi\u010dni<strong> urushiol<\/strong> iz ove teku\u0107ine, zbog \u010dega moraju pro\u0107i toplinsku obradu prije nego \u0161to dospiju na police trgovina. Ova toplinska obrada uni\u0161tava otrovnu tvar, osiguravaju\u0107i da se ora\u0161asti plodovi mogu sigurno konzumirati.<\/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\/04\/iStock-1210248522_5000-1124x749.jpg\" alt=\"Kako se uzgajaju indijski ora\u0161\u010di\u0107i?\" class=\"wp-image-541004\" title=\"Kako se uzgajaju indijski ora\u0161\u010di\u0107i?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1210248522_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1210248522_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1210248522_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1210248522_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_zdravstvene_prednosti_indijskih_orascica\"><\/span>Koje su zdravstvene prednosti indijskih ora\u0161\u010di\u0107a?<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=\"kardiovaskularno-zdravlje\">1. Poma\u017eu u za\u0161titi kardiovaskularnog sustava<\/h3>\n\n\n\n<p>Trenutne studije pokazuju da je uklju\u010divanje indijskih ora\u0161\u010di\u0107a u va\u0161u prehranu korisno za zdravlje va\u0161eg<strong> srca<\/strong> i <strong>krvnih \u017eila<\/strong>. Naprimjer, pokazalo se da <strong>smanjuju razinu LDL (lo\u0161eg) kolesterola<\/strong> i <strong>pove\u0107avaju razinu HDL (dobrog) kolesterola u krvi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cini se da su indijski ora\u0161\u010di\u0107i tako\u0111er korisni za odr\u017eavanje optimalne razine<strong> krvnog tlaka. <\/strong>To potvr\u0111uje studija u kojoj su sudjelovala 62 sudionika. Oni koji su konzumirali indijske ora\u0161\u010di\u0107e kao 20 % svog dnevnog kalorijskog unosa pokazali su <strong>pove\u0107anje osjetljivosti baroreceptorskog refleksa. <\/strong>Baroreceptorski refleks je va\u017ean mehanizam koji uklju\u010duje i kardiovaskularni i \u017eiv\u010dani sustav, a koji tijelo koristi za<strong> kontrolu krvnog tlaka. <\/strong><sup><mark class=\"has-inline-color has-orange-color\">[8,14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u0161to se ti u\u010dinci o\u010dituju ba\u0161 kod indijskih ora\u0161\u010di\u0107a? To je zato \u0161to su bogati tvarima koje pozitivno utje\u010du na kardiovaskularni sustav. Zbog kombinacije ovih korisnih tvari, indijski ora\u0161\u010di\u0107i prirodno nude nutritivni profil koji je pogodan za srce. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/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>Primjerice, <strong>mononezasi\u0107ene masne kiseline<\/strong>, poznate kao jedne od zdravih masti, pokazalo se da poma\u017eu u odr\u017eavanju <strong>odgovaraju\u0107e razine kolesterola<\/strong> kada zamijene zasi\u0107ene masti. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Arginin<\/a>, s druge strane, funkcionira u tijelu tako \u0161to poma\u017ee u <strong>\u0161irenju krvnih \u017eila<\/strong>, \u0161to zauzvrat pridonosi <strong>sni\u017eavanju krvnog tlaka.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[5,10]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Fitosteroli<\/strong> su biljne tvari strukturno sli\u010dne kolesterolu. Zbog toga se mogu vezati za sli\u010dne receptore u crijevima kao i kolesterol, \u010dime se sprje\u010dava njegova apsorpcija iz prehrane. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kalij<\/a> je mineralna tvar koja svojim mehanizmima poma\u017ee u odr\u017eavanju normalne razine krvnog tlaka. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/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<p>Visok krvni tlak ili povi\u0161eni kolesterol mogu postupno dovesti do razvoja <strong>ateroskleroze<\/strong> (otvrdnu\u0107e arterija). Jednom kad se ovaj zdravstveni problem pojavi i ne rije\u0161i se, mo\u017ee postupno dovesti do stanja kao \u0161to su <strong>mo\u017edani udar, sr\u010dani udar ili <\/strong>ishemijska<strong> bolest srca,<\/strong> gdje sr\u010dani mi\u0161i\u0107 nije pravilno opskrbljen krvlju. Stoga je o srcu i krvnim \u017eilama bolje brinuti se prehranom, a dio u tom mozaiku mogu biti i indijski ora\u0161\u010di\u0107i.<\/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=\"52267,40864,5968,46228,37023,74335,5331,46234,6624,47278\" ><\/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<h3 class=\"wp-block-heading\" id=\"oksidativni-stres\">2. Imaju antioksidativna svojstva<\/h3>\n\n\n\n<p>Jedan univerzalni na\u010din da se brinete za svoje cjelokupno zdravlje je u\u010diniti sve \u0161to mo\u017eete kako biste pomogli tijelu u borbi protiv <strong>slobodnih radikala.<\/strong> Ovi radikali nastaju <strong>oksidativnim stresom<\/strong> i mogu postupno doprinijeti razvoju raznih <strong>kroni\u010dnih bolesti,<\/strong> poput dijabetesa tipa 2, plu\u0107nih bolesti, neurolo\u0161kih problema i drugih. Studije su pokazale da indijski ora\u0161\u010di\u0107i, koji obiluju <strong>antioksidansima<\/strong>, imaju te <strong>antioksidativne u\u010dinke<\/strong>.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[4,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje tvari u indijskim ora\u0161\u010di\u0107ima djeluju kao antioksidansi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-e-tokoferol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin E<\/a><\/li>\n\n\n\n<li>Flavonoidi<\/li>\n\n\n\n<li>Fitosteroli<\/li>\n\n\n\n<li>Fenolni spojevi<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-karoten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Beta-karoten<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Lutein&nbsp;<\/a><\/li>\n\n\n\n<li>Zeaksantin<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Indijski ora\u0161\u010di\u0107i vi\u0161e su nego samo dodatak jutarnjim \u017eitaricama; na njih se tako\u0111er mo\u017eete osloniti kao na saveznike u <strong>odr\u017eavanju va\u0161eg cjelokupnog zdravlja.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-1124x736.jpg\" alt=\"Antioksidativno djelovanje indijskih ora\u0161\u010di\u0107a\" class=\"wp-image-541020\" title=\"Antioksidativno djelovanje indijskih ora\u0161\u010di\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-1124x736.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-400x262.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-1536x1005.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-2048x1340.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"zdravlje-kostiju\">3. Poma\u017eu u pobolj\u0161anju zdravlja kostiju<\/h3>\n\n\n\n<p>Indijski ora\u0161\u010di\u0107i su se pokazali korisnima za <strong>kvalitetu<\/strong> i <strong>snagu na\u0161ih kostiju<\/strong>. Prehrana bogata <strong>proteinima<\/strong>, odre\u0111enim <strong>vitaminima<\/strong> i <strong>mineralima<\/strong> podr\u017eava jake i zdrave kosti. Mnogi od ovih nutrijenata mogu se prona\u0107i u samim indijskim ora\u0161\u010di\u0107ima.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kalcij<\/a> je klju\u010dan za odr\u017eavanje normalnog zdravlja kostiju jer je primarni mineral u ko\u0161tanom tkivu. <sup>[16,18]<\/sup><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Magnezij<\/a> je esencijalni gradivni element za kosti, a tako\u0111er je neophodan, naprimjer, za proizvodnju energije u ko\u0161tanim stanicama. <sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/li>\n\n\n\n<li><strong>Fosfor<\/strong> je tako\u0111er gradivni element ko\u0161tanog tkiva.<\/li>\n\n\n\n<li><strong>Proteini<\/strong> su esencijalni ne samo za rast mi\u0161i\u0107a ve\u0107 i za zdravlje i snagu kostiju.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin K<\/a> igra ulogu u metabolizmu kostiju i mineralizaciji kostiju.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"razine-\u0161e\u0107era-u-krvi\">4. Poma\u017eu u kontroli razine \u0161e\u0107era u krvi<\/h3>\n\n\n\n<p>Kada se govori o razinama \u0161e\u0107era u krvi, ili glikemiji, odmah se mo\u017ee pomisliti na <strong>dijabeti\u010dare<\/strong> &#8211; osobe koje boluju od dijabetesa. Njihova se tijela bore za odr\u017eavanje optimalnog raspona \u0161e\u0107era u krvi, \u0161to \u010desto zahtijeva upravljanje <strong>uravnote\u017eenom prehranom<\/strong>, <strong>tjelovje\u017ebom,<\/strong> a u naprednijim slu\u010dajevima <strong>lijekovima<\/strong> i <strong>inzulinom<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zapravo, fluktuiraju\u0107e razine \u0161e\u0107era u krvi mogu se pojaviti i kod zdravih osoba, \u0161to se \u010desto manifestira kao <strong>pad energije, iznenadni umor<\/strong> ili \u010dak<strong> \u017eudnja za slatkim.<\/strong> Stoga \u010dak i oni bez dijabetesa mogu imati koristi od odr\u017eavanja stabilne razine \u0161e\u0107era u krvi. Dijetetski elementi poput <strong>vlakana, masti<\/strong> i <strong>proteina<\/strong> poma\u017eu <strong>usporiti apsorpciju \u0161e\u0107era u krvotok,<\/strong> a indijski ora\u0161\u010di\u0107i su dobar izvor ovih hranjivih tvari, pridonose\u0107i ovom aspektu prehrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naprimjer, u\u017eivanje u klasi\u010dnom doma\u0107em pudingu mo\u017ee dovesti do brzog porasta razine \u0161e\u0107era u krvi, nakon \u010dega slijedi brzi pad koji izaziva <strong>\u017eelju za slatkim.<\/strong> Me\u0111utim, ako puding nadopunite indijskim ora\u0161\u010di\u0107ima, ovaj brzi pad mo\u017eete u potpunosti izbje\u0107i, \u0161to \u0107e vam pomo\u0107i da sprije\u010dite daljnje grickanje. Indijski ora\u0161\u010di\u0107i mogu biti odli\u010dan saveznik u <strong>kontroli apetita<\/strong> i <strong>odr\u017eavanju razine energije<\/strong> tijekom dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Javlja li se u vas redovito \u017eelja za slatkim? Za vi\u0161e savjeta o tome kako se nositi s tim, pro\u010ditajte \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 koraka za otklanjanje \u017eudnje za slatkim<\/strong><\/a>&nbsp;kako biste dobili korisne savjete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mrsavljenje\">5. Poma\u017eu u mr\u0161avljenju<\/h3>\n\n\n\n<p>\u0160aka ora\u0161astih plodova dnevno na va\u0161em tanjuru sigurno ne\u0107e jam\u010diti va\u0161e mr\u0161avljenje. Me\u0111utim, indijski ora\u0161\u010di\u0107i su bogati <strong>vlaknima, zdravim mastima <\/strong>i proteinima, koji zajedno pru\u017eaju<strong> ve\u0107i <\/strong>i<strong> dugotrajniji osje\u0107aj sitosti. <\/strong>Kao rezultat toga, indijski ora\u0161\u010di\u0107i mogu <strong>podr\u017eati <\/strong>napore<strong> u mr\u0161avljenju<\/strong> ili pomo\u0107i u<strong> odr\u017eavanju optimalne tjelesne te\u017eine.<\/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>Naprimjer, kada za doru\u010dak svoj jogurt s m\u00fcslijem i vo\u0107em posipate ora\u0161astim plodovima, glad bi se trebala pojaviti kasnije u odnosu na doru\u010dak bez njih. To vam omogu\u0107uje unos <strong>manje kalorija<\/strong> tijekom dana, \u0161to olak\u0161ava postizanje <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>kalorijskog deficita<\/strong><\/a>, koji je<strong> osnova uspje\u0161nog mr\u0161avljenja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, imajte na umu<strong> visoku kalorijsku vrijednost<\/strong> indijskih ora\u0161\u010di\u0107a. S \u010dak 580 kcal na 100 g, va\u017eno je kontrolirati porciju koju dnevno konzumirate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za sveobuhvatan pregled onoga \u0161to je va\u017eno za u\u010dinkovito mr\u0161avljenje pogledajte \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednostavne osnove mr\u0161avljenja: Iznenadit \u0107e vas se \u0161to je doista va\u017eno.<\/strong><\/a><\/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\" id=\"zdravlje-o\u010diju\">6. Pobolj\u0161avaju zdravlje o\u010diju<\/h3>\n\n\n\n<p>Indijski ora\u0161\u010di\u0107i bogati su raznim nutrijentima bitnim za zdravlje o\u010diju i o\u0161tar vid. Pru\u017eaju raznoliku kombinaciju <strong>vitamina, minerala, proteina, zdravih masti<\/strong> i raznih <strong>biolo\u0161ki aktivnih spojeva<\/strong>. Koji su to?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cink-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Cink<\/a> je najzastupljeniji mineral u mre\u017enici i komponenta vidnog pigmenta, koji pridonosi na\u0161oj sposobnosti gledanja.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[13]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>Vitamin E<\/strong> igra klju\u010dnu ulogu kao antioksidans koji o\u010di \u0161titi od slobodnih radikala.<\/li>\n\n\n\n<li>Lutein i zeaksantin su karotenoidi poznati po svojim antioksidativnim u\u010dincima.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Omega-3 masne kiseline<\/a> su se tijekom prou\u010davanja u studijama pokazale kao korisne za stanja poput <strong>suhih o\u010diju.&nbsp;<\/strong><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<p>Briga o o\u010dima sve je va\u017enija u dana\u0161nje digitalno doba, u kojem se sati i sati provode gledaju\u0107i u <strong>ra\u010dunala<\/strong> i <strong>mobilne telefone<\/strong>. Indijski ora\u0161\u010di\u0107i mogu biti koristan dodatak va\u0161oj prehrani za odr\u017eavanje zdravlja o\u010diju.<\/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\">Vi\u0161e zdravstvenih prednosti indijskih ora\u0161\u010di\u0107a<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Indijski ora\u0161\u010di\u0107i tako\u0111er mogu pomo\u0107i probavi zbog sadr\u017eaja <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)\">vlakana<\/a>&nbsp;koja poti\u010du redovito pra\u017enjenje crijeva.<\/li>\n\n\n\n<li>Studije su istaknule njihov pozitivan u\u010dinak na osteoartritis, upalnu bolest zglobova. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Osim toga, njihov sadr\u017eaj <strong>cinka<\/strong> mo\u017ee koristiti va\u0161oj<strong> kosi<\/strong> i <strong>noktima<\/strong>.<\/li>\n\n\n\n<li>Hranjive tvari u indijskim ora\u0161\u010di\u0107ima, uklju\u010duju\u0107i<strong> folat i cink<\/strong>, tako\u0111er podr\u017eavaju zdrav<strong> imunolo\u0161ki sustav..<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-1124x749.jpg\" alt=\"Zdravstvene prednosti indijskih ora\u0161\u010di\u0107a\" class=\"wp-image-541036\" title=\"Zdravstvene prednosti indijskih ora\u0161\u010di\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-2048x1365.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=\"Koliko_energije_i_hranjivih_tvari_sadrze\"><\/span>Koliko energije i hranjivih tvari sadr\u017ee?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Indijski ora\u0161\u010di\u0107i riznica su korisnih <strong>mikronutrijenata<\/strong> i <strong>makronutrijenata<\/strong>. Iako njihov sadr\u017eaj mo\u017ee neznatno varirati zbog \u010dimbenika poput klimatskih uvjeta, na\u010dina skladi\u0161tenja i obrade, profil hranjivih tvari ostaje uglavnom dosljedan.<\/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\">Prosje\u010dni sadr\u017eaj kalorija i makronutrijenata u indijskim ora\u0161\u010di\u0107ima<\/h3>\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 INDIJSKIH ORA\u0160\u010cI\u0106A<\/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\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/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\">od kojih zasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">od kojih jednostruko nezasi\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\">od kojih vi\u0161estruko nezasi\u0107ene masne kiseline<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.8<\/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\">od kojih koji \u0161e\u0107eri<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/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><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[19]<\/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<h3 class=\"wp-block-heading\">Koje makronutrijente sadr\u017ee indijski ora\u0161\u010di\u0107i?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Indijski ora\u0161\u010di\u0107i su bogati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zdravim mastima<\/strong><\/a>, prije svega <strong>mononezasi\u0107enim masnim kiselinama (MUFA),<\/strong> od kojih prevladava <strong>oleinska kiselina<\/strong>. Ova kiselina poznata je po svojim pozitivnim u\u010dincima na <strong>razinu kolesterola.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[18,19]<\/mark><\/sup><\/li>\n\n\n\n<li>Osim toga, sadr\u017ee <strong>polinezasi\u0107ene masne kiseline (PUFA)<\/strong>, pri \u010demu je <strong>linolna kiselina<\/strong> najzastupljenija esencijalna masna kiselina.<\/li>\n\n\n\n<li>Iako indijski ora\u0161\u010di\u0107i tako\u0111er nude 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=\" (opens in a new tab)\"><strong>proteina<\/strong><\/a>, oni ne pru\u017eaju optimalan spektar esencijalnih aminokiselina, \u0161to ih diskvalificira kao potpuni izvor proteina.<\/li>\n\n\n\n<li>Tako\u0111er su izvor <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vlakana<\/strong><\/a>. Zahvaljuju\u0107i tome, oni su korisni za va\u0161 <strong>crijevni mikrobiom <\/strong>i<strong> probavu.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje vitamine sadr\u017ee indijski ora\u0161\u010di\u0107i?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitamin E<\/strong> djeluje kao u\u010dinkovit antioksidans, poma\u017eu\u0107i tijelu u borbi protiv <strong>antioksidativnog stresa.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin B3 (niacin)<\/a> podr\u017eava rad <strong>\u017eiv\u010danog sustava<\/strong> i <strong>mentalno zdravlje<\/strong>, a ujedno <strong>smanjuje umor<\/strong> i <strong>iscrpljenost<\/strong>.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Folat<\/a> je osobito neophodan za \u017eene jer igra ulogu u <strong>rastu embrionalnih tkiva tijekom trudno\u0107e<\/strong> i pridonosi<strong> stvaranju krvi<\/strong> i <strong>funkciji imunolo\u0161kog sustava.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin K<\/a>, koji je va\u017ean za <strong>normalno zgru\u0161avanje krvi<\/strong> i odr\u017eavanje zdravih <strong>kostiju.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/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<h3 class=\"wp-block-heading\">Koje minerale sadr\u017ee indijski ora\u0161\u010di\u0107i?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kalcij<\/a>, koji je neophodan za <strong>zgru\u0161avanje krvi<\/strong>, rad mi\u0161i\u0107a i <strong>prijenos \u017eiv\u010danih impulsa<\/strong>.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/triple-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Magnezij<\/a> doprinosi <strong>ravnote\u017ei elektrolita, diobi stanica<\/strong> i<strong> funkcioniranju \u017eiv\u010danog sustava. <\/strong>Tako\u0111er mo\u017ee pomo\u0107i u ubla\u017eavanju <strong>gr\u010deva u mi\u0161i\u0107ima <\/strong>i smanjenju <strong>gr\u010deva tijekom menstruacije <\/strong>i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">predmenstrualnog sindroma (PMS)<\/a>, kao \u0161to pokazuju neka istra\u017eivanja. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>Fosfor<\/strong> podr\u017eava funkciju <strong>stani\u010dnih membrana<\/strong> i poma\u017ee u odr\u017eavanju normalne strukture <strong>kostiju<\/strong> i<strong> zuba<\/strong>.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kalij<\/a>, neophodan za odr\u017eavanje normalnog <strong>krvnog tlaka.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cink-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Cink<\/a>, koji ima klju\u010dnu ulogu u <strong>metabolizmu hranjivih tvari<\/strong> i odr\u017eavanju normalne <strong>plodnosti, razmno\u017eavanja<\/strong>&nbsp;i <strong>razine testosterona u krvi.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/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<h3 class=\"wp-block-heading\">Koje bioaktivne spojeve sadr\u017ee indijski ora\u0161\u010di\u0107i?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fitosteroli<\/strong> poma\u017eu smanjiti apsorpciju kolesterola iz prehrane.<\/li>\n\n\n\n<li><strong>Lutein<\/strong> i <strong>zeaksantin<\/strong> djeluju kao antioksidansi, bore\u0107i se protiv oksidativnog stresa.<\/li>\n\n\n\n<li><strong>Fenolni spojevi <\/strong>su skupina<strong> biolo\u0161ki aktivnih tvari<\/strong> poznatih po svojim <strong>antioksidativnim, protuupalnim<\/strong> i drugim blagotvornim u\u010dincima.<\/li>\n\n\n\n<li><strong>Beta-karoten <\/strong>je <strong>antioksidana<\/strong> te se tako\u0111er pretvara u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-a-retinol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin A<\/a>.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"U_kojim_su_oblicima_dostupni_indijski_orascici\"><\/span>U kojim su oblicima dostupni indijski ora\u0161\u010di\u0107i?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite u\u017eivati u <strong>prirodnom okusu<\/strong> ora\u0161astih plodova i iskoristiti njihove <strong>dobrobiti<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/indijski-orascici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prirodni indijski ora\u0161\u010di\u0107i<\/a> pravi su izbor za vas. Za malo raznolikosti, mo\u017eete u\u017eivati i u onima s okusom ili \u010dak u obliku maslaca.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Indijski ora\u0161\u010di\u0107i preliveni <strong>\u010dokoladom, jogurtom<\/strong> ili <strong>karamelom<\/strong> savr\u0161eni su za sladokusce. U njima mo\u017eete u\u017eivati kao u slatkom desertu nakon ru\u010dka ili ih dodati u ka\u0161u ili jogurt s m\u00fcslijima.<\/li>\n\n\n\n<li>S druge strane, <strong>pe\u010deni<\/strong> i <strong>slani indijski ora\u0161\u010di\u0107i<\/strong> ili oni s okusom <strong>\u010dilija<\/strong> svidjet \u0107e se ljubiteljima slanih poslastica. Odli\u010dna su alternativa za grickalice \u010dipsu.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Maslac od indijskih ora\u0161\u010di\u0107a<\/a> nastaje miksanjem indijskih ora\u0161\u010di\u0107a, tako da ima istu nutritivnu vrijednost. Ako imate \u017eelju za slatkim, mo\u017eete se odlu\u010diti za <a href=\"https:\/\/gymbeam.hr\/maslac-od-indijskih-orascica-s-kokosom-bijelom-cokoladom-i-jagodama-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">verziju s okusom<\/a>.<\/li>\n\n\n\n<li><strong>Bra\u0161no od indijskih ora\u0161\u010di\u0107a<\/strong> korisno je kada tra\u017eite alternativu klasi\u010dnom bijelom p\u0161eni\u010dnom bra\u0161nu. Ne sadr\u017ei gluten, \u0161to ga \u010dini izvrsnim za bezglutensku prehranu.<\/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\/04\/sk_cokoladove_pralinky_012023_21_5000-1124x749.jpg\" alt=\"U kojim oblicima su indijski ora\u0161\u010di\u0107i dostupni?\" class=\"wp-image-541052\" title=\"U kojim oblicima su indijski ora\u0161\u010di\u0107i dostupni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-2048x1365.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=\"Indijski_orascici_i_njihova_sigurnost_za_konzumaciju\"><\/span>Indijski ora\u0161\u010di\u0107i i njihova sigurnost za konzumaciju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli, sirovi indijski ora\u0161\u010di\u0107i sadr\u017ee otrovnu tvar koja se zove <strong>urushiol.<\/strong> To je prvenstveno toksi\u010dno za ko\u017eu i sluznicu, uzrokuju\u0107i <strong>kontaktni dermatitis,<\/strong> povr\u0161insku upalnu reakciju na ko\u017ei. Me\u0111utim, zagrijavanje indijskih ora\u0161\u010di\u0107a uklanja urushiol. Ne morate se brinuti oko pr\u017eenja, kuhanja ili pe\u010denja kod ku\u0107e. Proizvo\u0111a\u010d se o tome brine tijekom obrade prije nego ora\u0161asti plodovi stignu u trgovinu. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[12]<\/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\">Jesu li indijski ora\u0161\u010di\u0107i alergeni?<\/h3>\n\n\n\n<p>Indijski ora\u0161\u010di\u0107i su me\u0111u alergenima, ba\u0161 kao i druge vrste ora\u0161astih plodova. Navedeni su kao <strong>alergen broj 8.<\/strong> Prema novijim istra\u017eivanjima, alergije na indijske ora\u0161\u010di\u0107e su u porastu. Stoga, ako ste skloni alergijskim reakcijama, mogu\u0107e je da se to odnosi i na indijske ora\u0161\u010di\u0107e. Uvijek budite oprezni, a ako se pojavi alergija, po\u017eeljno je potpuno izbjegavati ovu vrstu ora\u0161astih plodova. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[15]<\/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\">Jesu li indijski ora\u0161\u010di\u0107i prikladni tijekom trudno\u0107e i dojenja?<\/h3>\n\n\n\n<p><strong>Trudnice mogu sa sigurno\u0161\u0107u u\u017eivati<\/strong> u indijskim ora\u0161\u010di\u0107ima. Stara preporuka o izbjegavanju ora\u0161astih plodova u ovom razdoblju vi\u0161e ne vrijedi. Naprotiv, trudnice mogu imati koristi od ove nutritivno bogate namirnice. Isto se odnosi i na majke koje doje. Me\u0111utim, u tim je razdobljima bitno biti posebno pa\u017eljiv kako ora\u0161asti plodovi <strong>ne bi bili pljesnivi ili se na neki drugi na\u010din pokvarili.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-1124x749.jpg\" alt=\"Jesu li indijski ora\u0161\u010di\u0107i prikladni tijekom trudno\u0107e?\" class=\"wp-image-541068\" title=\"Jesu li indijski ora\u0161\u010di\u0107i prikladni tijekom trudno\u0107e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-2048x1365.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=\"Koliko_indijskih_orascica_mozete_pojesti_dnevno\"><\/span>Koliko indijskih ora\u0161\u010di\u0107a mo\u017eete pojesti dnevno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nigdje se ne mogu prona\u0107i konkretne dnevne preporuke za konzumaciju indijskih ora\u0161\u010di\u0107a. Me\u0111utim, prehrambene smjernice sugeriraju da bismo idealno trebali konzumirati oko <strong>30 g ora\u0161astih plodova<\/strong> dnevno, \u0161to je otprilike<strong> jedna \u0161aka<\/strong>. Izbor vrste ora\u0161astih plodova je va\u0161, ali mije\u0161anje s raznim vrstama uvijek je dobra ideja!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta bi koli\u010dina tako\u0111er trebala odgovarati preporu\u010denom dnevnom unosu masti, koji bi trebao \u010diniti <strong>30 % ukupnog dnevnog energetskog unosa.<\/strong> Za dijetu od 2000 kcal to je 600 kcal ili 67 g masti. 30 g indijskih ora\u0161\u010di\u0107a sadr\u017ei otprilike 13 g masti. Ovaj dio tijelu osigurava zna\u010dajnu koli\u010dinu zdravih masti dok ostavlja prostora za dobivanje masti iz drugih izvora (riba, meso, ulja, mlije\u010dni proizvodi itd.).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste zainteresirani za istra\u017eivanje drugih hranjivih ora\u0161astih plodova koje mo\u017eete dodati svojoj prehrani, ne propustite \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/orasasti-plodovi-i-sve-sto-o-njima-trebate-znati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Koji su ora\u0161asti plodovi najhranjiviji i koje su njihove dobrobiti za zdravlje?<\/strong><\/a><\/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_skladistiti_indijske_orascice\"><\/span>Kako skladi\u0161titi indijske ora\u0161\u010di\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravilno skladi\u0161tenje indijskih ora\u0161\u010di\u0107a klju\u010dno je kako bi se sprije\u010dilo njihovo pljesnivljenje ili kvarenje, posebno s obzirom na njihov <strong>ve\u0107i sadr\u017eaj ugljikohidrata<\/strong> u usporedbi s drugim ora\u0161astim plodovima. Kako biste ih za\u0161titili od plijesni i oksidacije, indijske ora\u0161\u010di\u0107e \u010duvajte na <strong>tamnom, suhom mjestu<\/strong> poput smo\u010dnice. Za jo\u0161 bolje o\u010duvanje \u010duvajte ih u<strong> zatvorenoj staklenoj posudi u hladnjaku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e savjeta o tome kako pravilno skladi\u0161titi hranu kako bi dulje trajala potra\u017eite u \u010dlanku <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 skladi\u0161titi hranu da du\u017ee traje.<\/strong><\/a><\/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_mozete_koristiti_indijske_orascice\"><\/span>Kako mo\u017eete koristiti indijske ora\u0161\u010di\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Indijski ora\u0161\u010di\u0107i su svestrani i mogu se koristiti na razli\u010dite na\u010dine osim jutarnje ka\u0161e ili jogurta. Evo nekoliko ideja kako ih uklju\u010diti u svoju prehranu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako stvarno volite svoje klasi\u010dne obroke, dodajte ih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zobenoj ka\u0161i<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">svje\u017eem siru<\/a>, ili <strong>jogurtu<\/strong> zajedno s m\u00fcslijima i <strong>svje\u017eim<\/strong> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">liofiliziranim<\/a> vo\u0107em.<\/li>\n\n\n\n<li>Koristite ih kao sastojak u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/granola\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">granoli<\/a>, doma\u0107im m\u00fcslijima ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/5-najboljih-recepata-za-domace-musli-plocice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plo\u010dicama s m\u00fcslijem<\/a>.<\/li>\n\n\n\n<li>Uklju\u010dite ih u kola\u010de, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuglof-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kuglofe<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/muffini-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muffine<\/a>, ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinski-kruh-od-banane\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kruh od banane<\/a>.<\/li>\n\n\n\n<li>Napravite koru za <strong>kola\u010de<\/strong> ili <strong>deserte<\/strong>.<\/li>\n\n\n\n<li>Koristite ih kao podlogu za slatke kreme u <strong>sirovim (raw), veganskim <\/strong>ili, or <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-mini-cheesecakeovi-s-jagodama-bez-pecenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slasticama bez pe\u010denja.<\/a><\/li>\n\n\n\n<li>Napravite umake za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-spageti-s-umakom-od-indijskih-orascica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tjesteninu<\/a> ili jela s mesom.<\/li>\n\n\n\n<li>Posipajte ih po tjestenini ili <a class=\"ek-link\" style=\"font-size: 1rem\" href=\"https:\/\/gymbeam.hr\/blog\/brza-salata-s-tunom-indijskim-orascicima-i-beskalorijskim-umakom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">salatama<\/a><span style=\"font-size: 1rem\"> od povr\u0107a za dodatnu hrskavost.<\/span><\/li>\n\n\n\n<li>Napravite <strong>mlijeko od indijskih ora\u0161\u010di\u0107a<\/strong> tako da pomije\u0161ate ora\u0161aste plodove s vodom i procijedite smjesu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Indijski ora\u0161\u010di\u0107i mogu se koristiti naizmjeni\u010dno s drugim popularnim ora\u0161astim plodovima poput <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/bademi-i-sve-sto-trebate-znatiab\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">badema<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kikiriki-i-sve-sto-morate-znati-o-njemu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kikirikija<\/a>. Na kraju krajeva, uklju\u010divanje raznih ora\u0161astih plodova u va\u0161u prehranu donijet \u0107e vam razli\u010dite zdravstvene prednosti.<\/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\/04\/8A1A4532_5000-1124x749.jpg\" alt=\"Kako mo\u017eete koristiti indijske ora\u0161\u010di\u0107e?\" class=\"wp-image-541084\" title=\"Kako mo\u017eete koristiti indijske ora\u0161\u010di\u0107e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/8A1A4532_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/8A1A4532_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/8A1A4532_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/8A1A4532_5000-2048x1365.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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda su vas indijski ora\u0161\u010di\u0107i ve\u0107 osvojili svojom <strong>nje\u017enom teksturom<\/strong> i ugodnim <strong>slatkim okusom<\/strong>. Oni su ukusan me\u0111uobrok koji je tako\u0111er bogat korisnim nutrijentima. Zahvaljuju\u0107i sadr\u017eaju<strong> antioksidansa, vitamina, minerala, proteina<\/strong> i drugih hranjivih tvari, nude brojne<strong> zdravstvene prednosti.<\/strong> Pridonose odr\u017eavanju dobrog<strong> kardiovaskularnog zdravlja, vida i zdravlja kostiju<\/strong>, a mogu \u010dak i podr\u017eati napore za <strong>mr\u0161avljenje<\/strong>. Stoga se nemojte ustru\u010davati probati pripremiti ukusan i zdrav recept s indijskim ora\u0161\u010di\u0107ima ili ukusnim maslacem od indijskih ora\u0161\u010di\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako vam se svidio dana\u0161nji \u010dlanak? Jeste li otkrili ne\u0161to novo? Ako je tako, bilo bi nam drago da to podijelite sa svojim prijateljima i obitelji.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/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>Indijski ora\u0161\u010di\u0107i su impresivni zbog svog izvrsnog okusa i nutritivnog profila bogatog korisnim nutrijentima. Znate li koje pogodnosti nude? Saznajte u dana\u0161njem \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":540957,"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":[6704,6368,6992,7352,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-571593","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-indijski-orascic-hr","9":"tag-mrsavljenje-hr","10":"tag-orasasti-plodovi-hr","11":"tag-prehrana-hr","12":"tag-zdrav-nacin-zivota-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>Indijski ora\u0161\u010di\u0107i: Namirnica krcata nutrijentima. Koje su njihove zdravstvene dobrobiti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Indijski ora\u0161\u010di\u0107i dostupni su i u obliku maslaca od indijskih ora\u0161\u010di\u0107a. Sadr\u017ee antioksidanse, vitamine, zdrave masti, vlakna i izvrsni su za srce, o\u010di, pa \u010dak i za mr\u0161avljenje.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/indijski-orascici-sve-sto-trebate-znati\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Indijski ora\u0161\u010di\u0107i: Namirnica krcata nutrijentima. Koje su njihove zdravstvene dobrobiti? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Indijski ora\u0161\u010di\u0107i dostupni su i u obliku maslaca od indijskih ora\u0161\u010di\u0107a. Sadr\u017ee antioksidanse, vitamine, zdrave masti, vlakna i izvrsni su za srce, o\u010di, pa \u010dak i za mr\u0161avljenje.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-01T11:20:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-01T16:46:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/04\/Copy-of-Potreningova-vyziva.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Indijski ora\u0161\u010di\u0107i: Namirnica krcata nutrijentima. Koje su njihove zdravstvene dobrobiti?\",\"datePublished\":\"2024-06-01T11:20:09+00:00\",\"dateModified\":\"2024-06-01T16:46:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/\"},\"wordCount\":3250,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/Copy-of-Potreningova-vyziva.jpg\",\"keywords\":[\"indijski ora\u0161\u010di\u0107\",\"mr\u0161avljenje\",\"ora\u0161asti plodovi\",\"prehrana\",\"zdrav na\u010din \u017eivota\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/\",\"name\":\"Indijski ora\u0161\u010di\u0107i: Namirnica krcata nutrijentima. Koje su njihove zdravstvene dobrobiti? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/Copy-of-Potreningova-vyziva.jpg\",\"datePublished\":\"2024-06-01T11:20:09+00:00\",\"dateModified\":\"2024-06-01T16:46:16+00:00\",\"description\":\"Indijski ora\u0161\u010di\u0107i dostupni su i u obliku maslaca od indijskih ora\u0161\u010di\u0107a. Sadr\u017ee antioksidanse, vitamine, zdrave masti, vlakna i izvrsni su za srce, o\u010di, pa \u010dak i za mr\u0161avljenje.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/Copy-of-Potreningova-vyziva.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/Copy-of-Potreningova-vyziva.jpg\",\"width\":1200,\"height\":628,\"caption\":\"Ke\u0161u orechy: Potravina nabit\u00e1 \u017eivinami. Ak\u00e9 m\u00e1 \u00fa\u010dinky na zdravie?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Indijski ora\u0161\u010di\u0107i: Namirnica krcata nutrijentima. Koje su njihove zdravstvene dobrobiti?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Indijski ora\u0161\u010di\u0107i: Namirnica krcata nutrijentima. Koje su njihove zdravstvene dobrobiti? - GymBeam Blog","description":"Indijski ora\u0161\u010di\u0107i dostupni su i u obliku maslaca od indijskih ora\u0161\u010di\u0107a. Sadr\u017ee antioksidanse, vitamine, zdrave masti, vlakna i izvrsni su za srce, o\u010di, pa \u010dak i za mr\u0161avljenje.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/indijski-orascici-sve-sto-trebate-znati\/","og_type":"article","og_title":"Indijski ora\u0161\u010di\u0107i: Namirnica krcata nutrijentima. Koje su njihove zdravstvene dobrobiti? - GymBeam Blog","og_description":"Indijski ora\u0161\u010di\u0107i dostupni su i u obliku maslaca od indijskih ora\u0161\u010di\u0107a. Sadr\u017ee antioksidanse, vitamine, zdrave masti, vlakna i izvrsni su za srce, o\u010di, pa \u010dak i za mr\u0161avljenje.","og_url":"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/","og_site_name":"GymBeam Blog","article_published_time":"2024-06-01T11:20:09+00:00","article_modified_time":"2024-06-01T16:46:16+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/04\/Copy-of-Potreningova-vyziva.jpg","type":"image\/jpeg"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Indijski ora\u0161\u010di\u0107i: Namirnica krcata nutrijentima. Koje su njihove zdravstvene dobrobiti?","datePublished":"2024-06-01T11:20:09+00:00","dateModified":"2024-06-01T16:46:16+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/"},"wordCount":3250,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/Copy-of-Potreningova-vyziva.jpg","keywords":["indijski ora\u0161\u010di\u0107","mr\u0161avljenje","ora\u0161asti plodovi","prehrana","zdrav na\u010din \u017eivota"],"articleSection":["Prehrana i zdrav na\u010din \u017eivota"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/","url":"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/","name":"Indijski ora\u0161\u010di\u0107i: Namirnica krcata nutrijentima. Koje su njihove zdravstvene dobrobiti? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/Copy-of-Potreningova-vyziva.jpg","datePublished":"2024-06-01T11:20:09+00:00","dateModified":"2024-06-01T16:46:16+00:00","description":"Indijski ora\u0161\u010di\u0107i dostupni su i u obliku maslaca od indijskih ora\u0161\u010di\u0107a. Sadr\u017ee antioksidanse, vitamine, zdrave masti, vlakna i izvrsni su za srce, o\u010di, pa \u010dak i za mr\u0161avljenje.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/Copy-of-Potreningova-vyziva.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/Copy-of-Potreningova-vyziva.jpg","width":1200,"height":628,"caption":"Ke\u0161u orechy: Potravina nabit\u00e1 \u017eivinami. Ak\u00e9 m\u00e1 \u00fa\u010dinky na zdravie?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/indijski-orascici-sve-sto-trebate-znati\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Indijski ora\u0161\u010di\u0107i: Namirnica krcata nutrijentima. Koje su njihove zdravstvene dobrobiti?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/571593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=571593"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/571593\/revisions"}],"predecessor-version":[{"id":573990,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/571593\/revisions\/573990"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/540957"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=571593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=571593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=571593"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=571593"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=571593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}