{"id":573417,"date":"2024-06-01T13:10:12","date_gmt":"2024-06-01T11:10:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=573417"},"modified":"2024-06-01T13:10:14","modified_gmt":"2024-06-01T11:10:14","slug":"zeleni-jecam-superhrana-i-prirodni-izvor-zdravlja-za-sportase","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/zeleni-jecam-superhrana-i-prirodni-izvor-zdravlja-za-sportase\/","title":{"rendered":"Zeleni je\u010dam: Superhrana za promicanje cjelokupnog zdravlja. Kako ga konzumirati?"},"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\/zeleni-jecam-superhrana-i-prirodni-izvor-zdravlja-za-sportase\/#Sto_je_zeleni_jecam\" title=\"\u0160to je zeleni je\u010dam?\">\u0160to je zeleni je\u010dam?<\/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\/zeleni-jecam-superhrana-i-prirodni-izvor-zdravlja-za-sportase\/#Koje_su_zdravstvene_prednosti_zelenog_jecma\" title=\"Koje su zdravstvene prednosti zelenog je\u010dma?\">Koje su zdravstvene prednosti zelenog je\u010dma?<\/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\/zeleni-jecam-superhrana-i-prirodni-izvor-zdravlja-za-sportase\/#Sto_sadrzi_zeleni_jecam\" title=\"\u0160to sadr\u017ei zeleni je\u010dam?\">\u0160to sadr\u017ei zeleni je\u010dam?<\/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\/zeleni-jecam-superhrana-i-prirodni-izvor-zdravlja-za-sportase\/#Kako_konzumirati_zeleni_jecam\" title=\"Kako konzumirati zeleni je\u010dam?\">Kako konzumirati zeleni je\u010dam?<\/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\/zeleni-jecam-superhrana-i-prirodni-izvor-zdravlja-za-sportase\/#Ima_li_zeleni_jecam_nezeljene_nuspojave\" title=\"Ima li zeleni je\u010dam ne\u017eeljene nuspojave?\">Ima li zeleni je\u010dam ne\u017eeljene nuspojave?<\/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\/zeleni-jecam-superhrana-i-prirodni-izvor-zdravlja-za-sportase\/#Za_koga_zeleni_jecam_nije_prikladan\" title=\"Za koga zeleni je\u010dam nije prikladan?\">Za koga zeleni je\u010dam nije prikladan?<\/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\/zeleni-jecam-superhrana-i-prirodni-izvor-zdravlja-za-sportase\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Zeleni je\u010dam nije bez razloga dobio po\u010dasno mjesto me\u0111u superhranom. Ova zelena biljka, koju vjerojatno bolje poznajete u obliku praha ili tablete, puna je <strong>vitamina, antioksidansa, vlakana<\/strong> i <strong>proteina.<\/strong> Ruku pod ruku s ovim va\u017enim nutrijentima idu i izvanredne zdravstvene prednosti. Kako vam zeleni je\u010dam mo\u017ee koristiti i vrijedi li ga uzimati? <\/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 ovom \u0107ete \u010dlanku \u010ditati o u\u010dincima zelenog je\u010dma na ova odre\u0111ena 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=\"#oksidativni-stres\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener\">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=\"#rak\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener\">Rizik od raka<\/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=\"#glikemija\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener\">Glikemija<\/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=\"#detoksikacija-organizma\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener\">Detoksikacija organizma<\/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\" target=\"_blank\" rel=\"noopener\">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=\"#kardiovaskularno-zdravlje\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener\">Kardiovaskularno zdravlje<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_zeleni_jecam\"><\/span>\u0160to je zeleni je\u010dam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/zeleni-jecam-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Zeleni je\u010dam<\/a>, poznat i kao <strong>mladi je\u010dam<\/strong> ili <em><strong>je\u010dmena trava<\/strong><\/em>, jedna je od popularnijih zelenih <a href=\"https:\/\/gymbeam.hr\/supernamirnice\" target=\"_blank\" rel=\"noopener\">superhrana<\/a>. Pitate se \u0161to ima zajedni\u010dko s onom \u017eitaricom od koje se obi\u010dno pravi bra\u0161no ili primjerice, je\u010dam? To je prakti\u010dki isti usjev, samo u razli\u010ditoj fazi razvoja. Je\u010dam ina\u010de poznajemo kao<strong> zrelu biljku s klasom i zrnom. Mladi lisnati izdanci<\/strong> nazivaju se zeleni je\u010dam. To je dakle rani razvojni stadij biljke prije nego po\u010dne sazrijevati i izrasti u visoko zrno s tipi\u010dnim klasom. <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<p>U ovoj mladoj fazi je\u010dam ima<strong> najve\u0107i sadr\u017eaj hranjivih tvari.<\/strong> Poznat je gotovo u cijelom svijetu, a uzima se u obliku <strong>praha, tableta, soka<\/strong> ili <strong>\u010daja<\/strong>. U Japanu se, primjerice, koristi za izradu<strong> zelenog napitka Aojiru<\/strong>, koji se osim od listova mladog je\u010dma mo\u017ee napraviti i od kelja ili drugog lisnatog povr\u0107a. Prvi ga je napravio 1940. godine japanski lije\u010dnik koji je za vrijeme rata tra\u017eio vitaminsku bombu za svoju obitelj. <\/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.sk\/blog\/wp-content\/uploads\/2024\/04\/ro_oana_dragulescu_062023_06hj-1124x749.jpg\" alt=\"\u0160to je zeleni je\u010dam?\" class=\"wp-image-543934\" title=\"\u0160to je zeleni je\u010dam?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/ro_oana_dragulescu_062023_06hj-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/ro_oana_dragulescu_062023_06hj-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/ro_oana_dragulescu_062023_06hj-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/ro_oana_dragulescu_062023_06hj-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako se prera\u0111uje zeleni je\u010dam?<\/h3>\n\n\n<p>Zanimljivo je da je mladi je\u010dam vrlo osjetljiva biljka. Zapravo, podlo\u017ean je <strong>oksidaciji<\/strong>, \u0161to zna\u010di da izlaganje<strong> zraku<\/strong> i <strong>svjetlu<\/strong> mo\u017ee brzo uni\u0161titi neke od njegovih hranjivih tvari. Stoga se mora obraditi na poseban na\u010din &#8211; prvo se od njega napravi <strong>sok<\/strong>, koji se potom lagano <strong>su\u0161i raspr\u0161ivanjem.<\/strong> Taj se pra\u0161ak zatim pakira u za\u0161titnu ambala\u017eu ili od njega prave tablete ili kapsule. <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<p>Kao i <a href=\"https:\/\/gymbeam.hr\/bio-psenicna-trava-u-prahu-gymbeam.html\" target=\"_blank\" rel=\"noopener\">mladi je\u010dam<\/a>, popularna je i p\u0161eni\u010dna trava. Osim toga, dobro poznate alge <a href=\"https:\/\/gymbeam.hr\/bio-chlorella-500-mg-500-tab-gymbeam.html\" target=\"_blank\" rel=\"noopener\">klorela<\/a> i <a href=\"https:\/\/gymbeam.hr\/bio-spirulina-prah-gymbeam.html\" target=\"_blank\" rel=\"noopener\">spirulina<\/a> tako\u0111er su me\u0111u zelenim superhranama. Svaka ima svoja specifi\u010dna svojstva i u\u010dinke. <\/p>\n<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li><p>Saznajte vi\u0161e o dobrobitima<strong> klorele<\/strong> i njezinoj pravilnoj uporabi u na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/chlorella-slatkovodna-alga-ucinci-na-zdravlje\/\" target=\"_blank\" rel=\"noopener\">Klorela: Kako klorela poma\u017ee u detoksikaciji tijela i promi\u010de zdravlje?<\/a>&nbsp; &nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>Za koga je spirulina prikladna i kakve zdravstvene dobrobiti ima, pro\u010ditajte u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/?p=567777\" target=\"_blank\" rel=\"noopener\"><strong>Spirulina: Kako mo\u017ee oja\u010dati imunitet, sportske performanse i zdravlje?&nbsp;<\/strong><\/a>&nbsp; &nbsp;&nbsp;<\/p><\/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=\"Koje_su_zdravstvene_prednosti_zelenog_jecma\"><\/span>Koje su zdravstvene prednosti zelenog je\u010dma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"oksidativni-stres\">1. Ima antioksidativno djelovanje<\/h3>\n\n\n<p>Va\u0161e tijelo se svakodnevno bori protiv <strong>slobodnih radikala<\/strong> koje proizvodi <strong>oksidativni stres.<\/strong> \u0160to je u tome uspje\u0161nije, to je manji rizik od razvoja raznih kroni\u010dnih zdravstvenih problema, poput<strong> raka, metaboli\u010dkih ili neurodegenerativnih bolesti.<\/strong> Veliku ulogu u ovoj borbi igraju ugra\u0111eni <strong>antioksidativni sustavi,<\/strong> koji su takve prirodne za\u0161titne barijere va\u0161eg tijela. To su kombinacija niza <strong>enzima, vitamina<\/strong> i raznih <strong>bioaktivnih tvari<\/strong> koje zajedno djeluju kroz mno\u0161tvo metaboli\u010dkih procesa kako bi stvorile u\u010dinkovitu obranu. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, mnoge od ovih va\u017enih igra\u010da, poznatih kao <strong>antioksidansi<\/strong>, tijelo ne mo\u017ee proizvesti ili se proizvode samo u ograni\u010denim koli\u010dinama. Stoga, kako biste pomogli tijelu da odr\u017ei najbolju mogu\u0107u obranu, trebali biste ih unositi prehranom. Zeleni je\u010dam sadr\u017ei mnoge od ovih aktivnih tvari.<\/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 antioksidanse sadr\u017ei zeleni je\u010dam?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Enzime<\/strong> kao \u0161to je <strong>SOD (superoksid dismutaza)<\/strong>, koji su tako\u0111er dio prirodne antioksidativne obrane tijela.<\/p><\/li>\n\n\n\n<li><p><strong>Flavonoide, <\/strong>poput <strong>lutonarina <\/strong>ili <strong>saponarina,<\/strong> koji tako\u0111er poma\u017eu u za\u0161titi stanica od slobodnih radikala.<\/p><\/li>\n\n\n\n<li><p><strong>Klorofil,<\/strong> bojilo zelenih biljaka.<\/p><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin C<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-e\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin E<\/a> <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<p>Zeleni je\u010dam stoga mo\u017ee biti dobar suputnik na va\u0161em putu do<strong> boljeg zdravlja<\/strong> ako ga redovito uzimate. U kombinaciji sa zdravim na\u010dinom \u017eivota mo\u017ee pomo\u0107i u za\u0161titi od zdravstvenih problema. Tako\u0111er pronalazi mjesto u va\u0161oj prehrani kada poku\u0161avate zdravo stariti i kada primjenjujete <strong><a href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\" target=\"_blank\" rel=\"noopener\">anti-ageing pristup<\/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\">S \u010dime mo\u017eete kombinirati zeleni je\u010dam kako bi ostvarili maksimalan u\u010dinak?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Vitamine <\/strong>s antioksidativnim djelovanjem, poput<strong> vitamina C, <\/strong>koji \u0107e se tako\u0111er pobrinuti za va\u0161<strong> imunitet.&nbsp; &nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/cink-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Cink<\/a>, <\/strong>koji \u0107e va\u0161a kosa i nokti jako cijeniti.&nbsp; &nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/resveratrol-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Resveratrol<\/a>, <a href=\"https:\/\/gymbeam.hr\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kvercetin<\/a><\/strong> i druge bioaktivne tvari koje spadaju u<strong> antioksidanse.<\/strong><\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/kompleks-antioksidanata-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>Kompleksne dodatke <\/strong><\/a>prehrani&nbsp;koji kombiniraju nekoliko tvari s antioksidativnim svojstvima.&nbsp; &nbsp;&nbsp;<\/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=\"44761,46912,54178,78046\" ><\/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=\"rak\">2. Poma\u017ee u za\u0161titi od raka<\/h3>\n\n\n<p>Antioksidansi su tvari koje tako\u0111er imaju vrlo va\u017enu ulogu u za\u0161titi organizma od<strong> razvoja raka.<\/strong> Ovi slobodni radikali mogu o\u0161tetiti zdrave stanice i potaknuti njihovu transformaciju u <strong>kancerogene<\/strong>. Antioksidansi su stoga va\u017eni ako \u017eelite ograni\u010diti te kancerogene procese. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111u tvarima koje se nalaze u mladom je\u010dmu, djelotvoran mo\u017ee biti npr. <strong>klorofil<\/strong>. Znanstvenici govore o tome da mo\u017ee sprije\u010diti djelovanje nekih \u010dimbenika koji uzrokuju rak. Nadalje, <strong>enzim SOD<\/strong> opisuje se kao takav hvata\u010d <strong>slobodnih radikala<\/strong> koji poma\u017ee popraviti DNK, vratiti funkciju stanica i tako sprije\u010diti razvoj raka. Naravno, ovo su samo dva primjera me\u0111u mnogima. Kako biste \u0161to vi\u0161e smanjili rizik od raka, bitno je voditi ra\u010duna o cjelokupnoj zdravoj prehrani i na\u010dinu \u017eivota. <sup><mark class=\"has-inline-color has-orange-color\">[1,2,6]<\/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\">S \u010dime mo\u017eete kombinirati zeleni je\u010dam kako bi ostvarili maksimalan u\u010dinak?<\/h4>\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli, ako \u017eelite \u0161to je mogu\u0107e vi\u0161e smanjiti \u0161anse za razvoj raka, morate<strong> obratiti pa\u017enju na mno\u0161tvo podru\u010dja koji se odnose na na\u010din \u017eivota.<\/strong> Na primjer, va\u0161a prehrana mo\u017ee vam osigurati <strong>tvari s antioksidativnim svojstvima<\/strong> koje se bore protiv slobodnih radikala i poma\u017eu u za\u0161titi zdravih stanica. Me\u0111utim, osim toga, preporuke za pojedina\u010dne hranjive tvari vrlo su razli\u010dite. Zapravo, tvari koje smanjuju rizik od raka razlikuju se za svaku vrstu tumora. <\/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>Prehrana bogata <strong><a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noopener\">kalcijem<\/a><\/strong>, primjerice, mo\u017ee smanjiti rizik od <strong>raka dojke.&nbsp;&nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>Prehrambena <strong>vlakna<\/strong> preventivno djeluju protiv razvoja <strong>kolorektalnog karcinoma<\/strong> (tumora debelog crijeva i rektuma). <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-1471493490-1124x750.jpg\" alt=\"U\u010dinak zelenog je\u010dma na razvoj tumora\" class=\"wp-image-543950\" title=\"U\u010dinak zelenog je\u010dma na razvoj tumora\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1471493490-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1471493490-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1471493490-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1471493490-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"glikemija\">3. Koristan je u kontroli glikemije<\/h3>\n\n\n<p>Svatko bi trebao te\u017eiti odr\u017eavanju<strong> zdrave razine \u0161e\u0107era u krvi<\/strong> (glikemije). Kolebanja glukoze u krvi mogu uzrokovati <strong>fluktuacije u energiji<\/strong> tijekom dana, primjerice <strong>umor<\/strong> ili ponovnu <strong>\u017eelju za slatkim.<\/strong> To vrijedi \u010dak i za zdrave ljude, \u010dija tijela uvijek na kraju vrate razinu \u0161e\u0107era u krvi u normalu. Me\u0111utim, ako netko boluje od <strong>dijabetesa<\/strong>, njegovo tijelo to ne mo\u017ee u\u010diniti samo. Za te je ljude jo\u0161 va\u017enije u\u010diniti sve \u0161to je mogu\u0107e kako bi im glikemija bila normalna. To je zato \u0161to ako je visoka dulje vrijeme, mo\u017ee dovesti do <strong>o\u0161te\u0107enja krvnih \u017eila<\/strong> i povezanih zdravstvenih problema. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noopener\">Vlakna<\/a> su jedan od onih nutrijenata koji su vam potrebni u prehrani kada \u017eelite kontrolirati razinu \u0161e\u0107era u krvi. Mogu <strong>usporiti apsorpciju ugljikohidrata<\/strong> iz hrane. Posebno je njima bogati mladi je\u010dam &#8211; prosje\u010dno ih sadr\u017ei <strong>30-40 g\/100 g<\/strong>. Ovakav u\u010dinak dijetalnih vlakana potvrdila je i studija japanskih znanstvenika koja je pokazala da ova zelena superhrana poma\u017ee usporiti porast razine \u0161e\u0107era u krvi nakon obroka. U kombinaciji s drugim izvorima vlakana mo\u017ee biti dobar pomaga\u010d u stabilizaciji \u0161e\u0107era u krvi. <sup><mark class=\"has-inline-color has-orange-color\">[2,5,6]<\/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\">S \u010dime mo\u017eete kombinirati zeleni je\u010dam kako bi ostvarili maksimalan u\u010dinak?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noopener\"><strong>Vlakna <\/strong><\/a>poma\u017eu smanjiti apsorpciju ugljikohidrata iz probavnog sustava u krv.&nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p>Konkretno, <a href=\"https:\/\/gymbeam.hr\/beta-glucans-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>beta-glukani<\/strong> <\/a>iz zobi ili je\u010dma poma\u017eu u ograni\u010davanju skokova \u0161e\u0107era u krvi nakon jela.&nbsp; &nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li>Poznato je da je<a href=\"https:\/\/gymbeam.hr\/chromium-picolinate-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong> krom <\/strong><\/a>uklju\u010den u odr\u017eavanje normalne razine glukoze u krvi.\n\n&nbsp;<\/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-498888666-1124x749.jpg\" alt=\"U\u010dinak zelenog je\u010dma na glikemiju\" class=\"wp-image-543967\" title=\"U\u010dinak zelenog je\u010dma na glikemiju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-498888666-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-498888666-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-498888666-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-498888666-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"detoksikacija-organizma\">4. Poma\u017ee kod detoksikacije organizma<\/h3>\n\n\n<p>Mladi je\u010dam \u010desto se nalazi u prehrani ljudi koji \u017eele <strong>detoksificirati<\/strong> svoje tijelo. Ova zelena superhrana sadr\u017ei aktivne tvari koje mogu pomo\u0107i u procesu \u010di\u0161\u0107enja organizma. Na primjer, gore spomenuti <strong>klorofil.<\/strong> Prema znanstvenicima, <strong>mo\u017ee vezati odre\u0111ene toksi\u010dne tvari<\/strong> i sprije\u010diti ih da ometaju normalne fiziolo\u0161ke procese u tijelu. Ve\u017eu\u0107i te tvari poma\u017ee i u njihovom lak\u0161em uklanjanju. Ispostavilo se da zahvaljuju\u0107i tome mo\u017ee, primjerice, pomo\u0107i u odr\u017eavanju <strong>zdravlja<\/strong> jetre, koja je glavni organ koji se brine za detoksikaciju organizma. <sup><mark class=\"has-inline-color has-orange-color\">[2,3]<\/mark><\/sup><\/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 detoksificirati tijelo i mo\u017ee li se taj proces podr\u017eati, nemojte zanemariti na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/detoksikacija-i-ciscenje-organizma-sto-je-to-i-kako-prirodno-detoksicirati-tijelo\/\" target=\"_blank\" rel=\"noopener\">Detoksikacija i \u010di\u0161\u0107enje tijela: \u0161to je to to\u010dno i kako ga podr\u017eati prirodnim putem?<\/a> <\/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\">S \u010dime mo\u017eete kombinirati zeleni je\u010dam kako bi ostvarili maksimalan u\u010dinak?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/bio-spirulina-prah-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Spirulina<\/a> <\/strong>i<a href=\"https:\/\/gymbeam.hr\/bio-chlorella-u-prahu-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong> klorela <\/strong><\/a>mogu pomo\u0107i u detoksikaciji, to\u010dnije u uklanjanju te\u0161kih metala iz tijela.&nbsp;<\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/pestrec-mariansky-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>Sikavica <\/strong><\/a>je biljni ekstrakt za koji su istra\u017eivanja pokazala da ima pozitivne u\u010dinke na zdravlje jetre.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/podrska-jetri-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>Kompleksni dodaci prehrani<\/strong> <\/a>kombiniraju aktivne tvari koje poma\u017eu u njezi jetre i time podr\u017eavaju prirodnu detoksikaciju tijela.&nbsp; &nbsp;<\/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<h3 class=\"wp-block-heading\" id=\"mrsavljenje\">5. Pogodan je za mr\u0161avljenje<\/h3>\n\n\n<p>Zeleni je\u010dam tako\u0111er je koristan u <strong>prehrani,<\/strong> posebno zbog niske <strong>kalorijske vrijednosti i sadr\u017eaja vlakana.<\/strong> Osnova u\u010dinkovitog mr\u0161avljenja je <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noopener\"><strong>kalorijski deficit<\/strong><\/a>, tj. stanje u kojemu <strong>du\u017ee vrijeme unosite manje energije nego \u0161to je tro\u0161ite<\/strong>. Ono \u0161to poma\u017ee odr\u017eati ovaj smanjeni unos energije jest hrana koja mo\u017ee <strong>zasititi<\/strong> i <strong>odgoditi osje\u0107aj gladi<\/strong>. Vlakna su jedan od va\u017enih sastojaka ove hrane. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i svom bogatom sadr\u017eaju, mladi je\u010dam tako\u0111er mo\u017ee pomo\u0107i u stvaranju osje\u0107aja sitosti i izbjegavanju napadaja gladi. To onda olak\u0161ava odr\u017eavanje kalorijskog deficita i u\u010dinkovito mr\u0161avljenje.<\/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\">S \u010dime mo\u017eete kombinirati zeleni je\u010dam kako bi ostvarili maksimalan u\u010dinak?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Vlakna iz <a href=\"https:\/\/gymbeam.hr\/psyllium-caps-gymbeam.html\" target=\"_blank\" rel=\"noopener\">psylliuma<\/a>,<a href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noopener\"> glukomanan <\/a><\/strong>ili kombinacija razli\u010ditih vrsta, kao \u0161to je kompleks <strong><a href=\"https:\/\/gymbeam.hr\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Daily Fiber<\/a>,<\/strong> tako\u0111er mogu pomo\u0107i u stvaranju osje\u0107aja sitosti i u borbi protiv gladi.&nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p>Veliku uslugu po pitanju sitosti u\u010dinit \u0107e vam i <strong><a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener\">proteini<\/a>,<\/strong> primjerice u obliku <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener\">whey<\/a>-a ili <a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noopener\">proteina biljnog podrijetla.<\/a>&nbsp; <\/p><\/li>\n\n\n\n<li><p>Ako svoju prehranu kombinirate s vje\u017ebanjem, <a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" rel=\"noopener\">fat burneri<\/a> tako\u0111er mogu biti korisni u potpori mr\u0161avljenja.&nbsp; &nbsp;&nbsp;<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"540\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/305373047_5367774473313168_6147465131810891813_n.jpg\" alt=\"U\u010dinak zelenog je\u010dma na mr\u0161avljenje\" class=\"wp-image-543984\" title=\"U\u010dinak zelenog je\u010dma na mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/305373047_5367774473313168_6147465131810891813_n.jpg 810w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/305373047_5367774473313168_6147465131810891813_n-400x267.jpg 400w\" sizes=\"auto, (max-width: 810px) 100vw, 810px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"kardiovaskularno-zdravlje\">6. Pobolj\u0161ava zdravlje kardiovaskularnog sustava<\/h3>\n\n\n<p>Svoje srce i krvne \u017eile mo\u017eete odr\u017eati u dobrom stanju odr\u017eavanjem zdravlja <strong>krvnog tlaka<\/strong> i razine <strong>kolesterola.<\/strong> To su parametri koje va\u0161 lije\u010dnik op\u0107e prakse automatski provjerava na svakom preventivnom pregledu. Zeleni je\u010dam tako\u0111er mo\u017ee pomo\u0107i u odr\u017eavanju zdrave razine kolesterola, koja uvelike ovisi o va\u0161oj prehrani. Studije su govorile o<strong> pove\u0107anju HDL (dobrog) kolesterola i sni\u017eavanju LDL (lo\u0161eg) kolesterola. <\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Zahvaljuju\u0107i svojim antioksidativnim svojstvima, mladi je\u010dam mo\u017ee \u010dak pomo\u0107i u smanjenju <strong>oksidacije LDL kolesterola.<\/strong> Oksidirani kolesterol mo\u017ee biti \u0161tetan za stijenke krvnih \u017eila, stoga je va\u017eno poku\u0161ati ograni\u010diti taj proces kori\u0161tenjem antioksidansa. <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<p>Kako bi se postiglo najbolje sveukupno zdravlje kardiovaskularnog sustava, klju\u010d je dr\u017eati kolesterol pod kontrolom. U suprotnom, <strong>ateroskleroza<\/strong> (otvrdnu\u0107e krvnih \u017eila) je rizik, koji prije ili kasnije mo\u017ee dovesti do sr\u010danih doga\u0111aja kao \u0161to je infarkt miokarda. Uzimanje mladog je\u010dma stoga mo\u017ee biti koristan dodatak zdravoj prehrani i cjelokupnom na\u010dinu \u017eivota kako bi se postiglo \u0161to bolje stanje va\u0161eg kardiovaskularnog sustava.<\/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\">S \u010dime mo\u017eete kombinirati zeleni je\u010dam kako bi ostvarili maksimalan u\u010dinak?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noopener\"><strong>Omega-3 masne kiseline <\/strong><\/a>poznate su po svom pozitivnom utjecaju na zdravlje srca i krvnih \u017eila.&nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noopener\"><strong>Vlakna <\/strong><\/a>mogu vezati masno\u0107u i \u017eu\u010dne kiseline kako bi pomogla u sni\u017eavanju kolesterola.&nbsp;<\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/kitozan-u-prahu-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>Hitozan <\/strong><\/a>je tako\u0111er topivo vlakno. To mu omogu\u0107ava gelasta konzistencija u crijevima i usporava apsorpciju masti i kolesterola iz prehrane. Na taj na\u010din poma\u017ee u odr\u017eavanju normalne razine kolesterola u krvi.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/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<h3 class=\"wp-block-heading\">Koje druge prednosti ima zeleni je\u010dam?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Mo\u017ee imati pozitivan u\u010dinak na <strong>imunolo\u0161ki sustav.<\/strong> Konkretno, <strong>beta-glukan<\/strong>, vrsta topivih vlakana za koje se pokazalo da ima pozitivan u\u010dinak na funkcioniranje imunolo\u0161kog sustava, igra ulogu u tome. <sup><mark class=\"has-inline-color has-orange-color\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p>Njegovi <strong>protuupalni u\u010dinci<\/strong> tako\u0111er su dokumentirani u istra\u017eivanjima. Mo\u017ee biti koristan, primjerice, kod artritisa ili drugih kroni\u010dnih upalnih bolesti. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p>Tako\u0111er mo\u017ee biti koristan za<strong> zdravlje \u0161titnja\u010de<\/strong>, jer klorofil mo\u017ee vezati endokrine disruptore. To su tvari koje ulaze u tijelo iz vanjske sredine i remete rad organa koji stvaraju hormone. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/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.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-1682702912-1124x749.jpg\" alt=\"Koje su prednosti zelenog je\u010dma?\" class=\"wp-image-544036\" title=\"Koje su prednosti zelenog je\u010dma?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1682702912-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1682702912-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1682702912-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1682702912-2048x1365.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_sadrzi_zeleni_jecam\"><\/span>\u0160to sadr\u017ei zeleni je\u010dam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Zeleni je\u010dam je izuzetno hranjiva biljka s obiljem <strong>vlakana<\/strong>, <strong><a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noopener\">proteina<\/a><\/strong>, <strong>minerala, vitamina<\/strong> i drugih <strong>biolo\u0161ki aktivnih tvari<\/strong>. Specifi\u010dni udio svake komponente ovisi o klimatskim uvjetima uzgoja, na\u010dinu berbe ili, primjerice, kvaliteti tla. Op\u0107enito, me\u0111utim, sadr\u017eaj hranjivih tvari u svakom proizvodu prakti\u010dki je isti. <\/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\">Proteini<\/h3>\n\n\n<p>Mladi je\u010dam sadr\u017ei svih <strong>osam esencijalnih <a href=\"https:\/\/gymbeam.hr\/blog\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/\" target=\"_blank\" rel=\"noopener\">aminokiselina<\/a><\/strong>. To su one aminokiseline koje su va\u017ene za proizvodnju proteina u tijelu (kao \u0161to su proteini u mi\u0161i\u0107ima), ali ih <strong>tijelo ne mo\u017ee samo proizvesti.<\/strong> Stoga ih morate unositi putem <strong>prehrane<\/strong>. Me\u0111utim, zeleni je\u010dam ih <strong>ne sadr\u017ei u optimalnom omjeru<\/strong>, pa je samo nadopuna kvalitetnijim <strong><a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noopener\">izvorima proteina<\/a><\/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\">Ugljikohidrati<\/h3>\n\n\n<p>I slo\u017eeni ugljikohidrati i jednostavni \u0161e\u0107eri mogu se prona\u0107i u zelenom je\u010dmu, ali najva\u017enija komponenta su <strong>vlakna<\/strong>. U 100 g mo\u017ee biti 30-40 g vlakana, \u0161to zna\u010di da u tipi\u010dnoj porciji od 10 g ima otprilike <strong>3-6 g vlakana.<\/strong> To je daleko od preporu\u010denog dnevnog unosa od 25 &#8211; 30 g, ali svejedno mo\u017ee pomo\u0107i u pobolj\u0161anju dnevnog unosa vlakana, koja su vam potrebna ne samo za dobru probavu. Najzanimljivija vrsta vlakana u mladom je\u010dmu je <strong>beta-glukan.<\/strong><strong> <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/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\">Masti<\/h3>\n\n\n<p>Mladi je\u010dam sadr\u017ei <a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noopener\"><strong>zdrave masti<\/strong><\/a> u obliku <strong>mononezasi\u0107enih i polinezasi\u0107enih masnih kiselina.<\/strong> Me\u0111utim, tipi\u010dna porcija sadr\u017ei tako malu koli\u010dinu ovih nutrijenata da se ova hrana ne mo\u017ee smatrati dobrim izvorom zdravih masti. <\/p>\n<\/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\">Prosje\u010dna energija i sadr\u017eaj makronutrijenata zelenog je\u010dma<\/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\"><p style=\"text-align: center\">SADR\u017dAJ HRANLJIVIH TVARI<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost <\/td><td class=\"has-text-align-center\" data-align=\"center\">325 kcal\/1365 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteini<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">28 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna <\/td><td class=\"has-text-align-center\" data-align=\"center\">30 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/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\">Vitamini<\/h3>\n\n\n<p>Zelenom je\u010dmu ne nedostaje esencijalnih vitamina. Sadr\u017ei mnogo <a href=\"https:\/\/gymbeam.hr\/vitamin-b\" target=\"_blank\" rel=\"noopener\">vitamina B<\/a>, kao i vitamine topive u mastima. <\/p>\n<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li><p><a href=\"https:\/\/gymbeam.hr\/vitamin-e-tokoferol-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>Vitamin E<\/strong><\/a> je va\u017ean antioksidans koji poma\u017ee u za\u0161titi od oksidativnog stresa.<\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noopener\"><strong>Vitamin C <\/strong><\/a>neophodan je za funkcioniranje imunolo\u0161kog sustava, \u017eiv\u010danog sustava, a tako\u0111er je uklju\u010den u proizvodnju kolagena.&nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p><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)\"><strong>Vitamin A<\/strong><\/a>&nbsp;je uklju\u010den u odr\u017eavanje optimalnog zdravlja ko\u017ee i imunolo\u0161kog sustava.<\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin B2 (riboflavin)<\/strong><\/a>&nbsp;se brine za \u017eiv\u010dani sustav, kao i za stanje ko\u017ee i vida.<\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin B3 (niacin)<\/strong><\/a>&nbsp;va\u017ean je za normalnu mentalnu funkciju i zdrav \u017eiv\u010dani sustav.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[6,9]<\/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<h3 class=\"wp-block-heading\">Minerali<\/h3>\n\n\n\n<p>Tako\u0111er sadr\u017ei zna\u010dajnu koli\u010dinu raznih minerala koji sudjeluju u va\u017enim fiziolo\u0161kim procesima u tijelu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noopener\"><strong>Magnezij <\/strong><\/a>je uklju\u010den u optimalnu ravnote\u017eu elektrolita u tijelu, funkcioniranje mi\u0161i\u0107a te je tako\u0111er va\u017ean u prevenciji umora i iscrpljenosti.&nbsp;<\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" rel=\"noopener\"><strong>\u017deljezo <\/strong><\/a>je potrebno za normalnu proizvodnju crvenih krvnih stanica i hemoglobina, kao i za pravilno funkcioniranje imunolo\u0161kog sustava.&nbsp;&nbsp;<\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Kalij<\/a> <\/strong>je uklju\u010den u procese koji dovode do pravilnog funkcioniranja mi\u0161i\u0107a ili odr\u017eavanja krvnog tlaka.&nbsp; &nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" rel=\"noopener\"><strong>Cink<\/strong><\/a> je neophodan za normalan metabolizam makronutrijenata te za optimalnu plodnost i reprodukciju.&nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Bakar <\/strong>ima va\u017enu ulogu u normalnoj pigmentaciji ko\u017ee i kose.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[6,9]<\/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<h3 class=\"wp-block-heading\">Druge bioaktivne tvari<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Beta-karoten<\/strong> je antioksidans, a istovremeno njegovom pretvorbom proizvodi se vitamin A.<\/p><\/li>\n\n\n\n<li><p><strong>Kolin<\/strong> je uklju\u010den u metabolizam masti i kolesterola u tijelu.<\/p><\/li>\n\n\n\n<li><strong>Enzimi<\/strong><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Triptofan<\/a> je aminokiselina za koju se pokazalo da ima pozitivne u\u010dinke na san i mentalno blagostanje.&nbsp; &nbsp;&nbsp;<\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">GABA<\/a>&nbsp;je tvar koja se prirodno nalazi u va\u0161em mozgu. Njena glavna uloga je osloba\u0111anje od napetosti i poticanje osje\u0107aja opu\u0161tenosti.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span>&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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_konzumirati_zeleni_jecam\"><\/span>Kako konzumirati zeleni je\u010dam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Ne postoji slu\u017ebena dnevna preporu\u010dena doza zelenog je\u010dma, ali dosada\u0161nja istra\u017eivanja pokazuju da se doza od oko 10 g \u010dini u\u010dinkovitom. Stoga \u0107ete za odre\u0111ene dodatke prehrani obi\u010dno nai\u0107i na preporu\u010denu dnevnu dozu <strong>10 &#8211; 15 g. <\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Bilo da se odlu\u010dite za tablete ili prah, mo\u017eete ih uzeti <strong>bilo kada tijekom dana.<\/strong> Slobodno se po\u010dastite mladim je\u010dmom ujutro na prazan \u017eeludac ako vam tako odgovara. Ali ne o\u010dekujte bolje u\u010dinke, ako ga uzimate npr. nave\u010der prije spavanja. <\/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\">Tablete samo popijte s vodom, dok s prahom mo\u017eete jo\u0161 malo eksperimentirati.<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Ako vam odgovara, jednostavno ga <strong>umije\u0161ajte u vodu<\/strong> i popijte. Alternativno, mo\u017eete ga pomije\u0161ati sa<strong> sokom<\/strong> kako biste pobolj\u0161ali njegov okus.&nbsp; &nbsp;&nbsp;<\/p><\/li>\n\n\n\n<li><p>Mo\u017ee se dodati i u <strong>smoothie<\/strong> od povr\u0107a ili vo\u0107a. Na primjer, izblendajte<strong> dvije banane<\/strong> sa <strong>\u0161akom \u0161pinata, \u010da\u0161om vode<\/strong> i jednom<strong> dozom zelenog je\u010dma.<\/strong> U tren oka imat \u0107ete ukusan snack pun hranjivih tvari.&nbsp; &nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p>Dodajte ga u<strong> ka\u0161u<\/strong> ili <strong>jogurt<\/strong>.<\/p><\/li>\n\n\n\n<li><p>Tako\u0111er je prikladan za upotrebu u tijestu za <strong>pala\u010dinke, \u017eitne plo\u010dice, muffine<\/strong> i <strong>druge kola\u010de.<\/strong> Osim \u0161to dodaje hranjive tvari, daje i lijepu zelenu boju. <\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako \u017eelite izvu\u0107i maksimum iz zelenog je\u010dma, bilo bi dobro da ga konzumirate u razmaku od 30-60 minuta od dnevnih obroka. To \u0107e pobolj\u0161ati apsorpciju njegovih hranjivih tvari.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-1950719644-1124x750.jpg\" alt=\"Kako konzumirate zeleni je\u010dam?\" class=\"wp-image-544001\" title=\"Kako konzumirate zeleni je\u010dam?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1950719644-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1950719644-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1950719644-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1950719644-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Mo\u017eete li me\u0111usobno kombinirati zelenu superhranu?<\/h3>\n\n\n<p>Mo\u017eda ste pomislili da bi bilo sjajno kombinirati zeleni je\u010dam s primjerice chlorellom ili spirulinom, kako biste vi\u0161estruko poja\u010dali njihove u\u010dinke. Je li ovo dobra ideja? Na\u017ealost, ne mo\u017eemo prona\u0107i nikakve slu\u017ebene preporuke o ovom slu\u010daju. Teoretski mo\u017eemo re\u0107i da bi u nekim slu\u010dajevima to moglo donijeti neke pozitivne u\u010dinke. Ove zelene superhrane, prema znanstvenicima, primjerice, <strong>dijele sposobnost vezanja toksina i poma\u017eu u njihovom izlu\u010divanju iz tijela.<\/strong> Stoga bi kratkotrajna zajedni\u010dka uporaba o\u010dito mogla biti korisna. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, kada ih kombinirate, va\u017eno je zapamtiti da svi imaju prili\u010dno <strong>visoke doze hranjivih tvari<\/strong>, \u010desto iste. Dakle, ako kombinirate, primjerice, mladi je\u010dam sa spirulinom i normalnom prehranom koja je tako\u0111er nutritivno bogata, mo\u017eda \u0107ete dobiti <strong>vi\u0161e nekih vitamina ili minerala nego \u0161to vam je zapravo potrebno<\/strong>. U odre\u0111enim slu\u010dajevima, kao \u0161to je vitamin E, postoji rizik od <strong>predoziranja.<\/strong> Drugima ve\u0107e koli\u010dine ne\u0107e \u0161tetiti, ali ni vama ne\u0107e pomo\u0107i \u2013 ukratko, prevelike doze su <strong>nepotrebne.<\/strong> Istodobno, ve\u0107a je vjerojatnost <strong>nuspojava<\/strong>, a to su u ovom slu\u010daju uglavnom<strong> probavne smetnje. <\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako tra\u017eite dodatak prehrani koji \u0107e obogatiti va\u0161u prehranu esencijalnim nutrijentima, najbolje je odabrati samo <strong>jednu zelenu superhranu.<\/strong> Ako o\u010dekujete odre\u0111eni zdravstveni u\u010dinak, odaberite u skladu s tim. Njihovi u\u010dinci na tijelo malo se razlikuju od jednog do drugog. No, bilo da odaberete zeleni je\u010dam ili spirulinu, uzimajte ih kao <strong>dodatak zdravoj prehrani.<\/strong> Uostalom,<a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\"><strong> raznolika i uravnote\u017eena prehrana<\/strong><\/a> ipak bi trebala biti sam temelj zdrave prehrane. <\/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=\"Ima_li_zeleni_jecam_nezeljene_nuspojave\"><\/span>Ima li zeleni je\u010dam ne\u017eeljene nuspojave?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Nema poznatih ozbiljnih nuspojava s mladim je\u010dmom. Ipak, ponekad se javljaju <strong>probavni problemi<\/strong> poput <strong>nadutosti, bolova u trbuhu<\/strong> ili <strong>proljeva<\/strong>. Mo\u017ee do\u0107i i do <strong>alergijske reakcije.<\/strong> Alergi\u010dari, osobito oni s alergijama na \u017eitarice, trebaju biti oprezni pri uzimanju zelenog je\u010dma. <\/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=\"Za_koga_zeleni_jecam_nije_prikladan\"><\/span>Za koga zeleni je\u010dam nije prikladan?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mladi je\u010dam op\u0107enito je siguran dodatak prehrani, no ipak postoje odre\u0111ene skupine ljudi koje bi ga trebale izbjegavati.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>U slu\u010daju <strong>trudnica i dojilja<\/strong>, kao i kod <strong>djece<\/strong>, nema dovoljno podataka o u\u010dincima uzimanja ovog dodatka. Budu\u0107i da se radi o vrlo osjetljivim skupinama ljudi kod kojih je pove\u0107an rizik od zdravstvenih problema, nije preporu\u010dljivo slijepo koristiti ovaj dodatak prehrani.<\/p><\/li>\n\n\n\n<li><p>Navedeni <strong>alergi\u010dari<\/strong> trebaju biti oprezni pri uzimanju zelenog je\u010dma.<\/p><\/li>\n\n\n\n<li><p>Osobe s <strong>celijakijom<\/strong> ili <strong>alergijom na gluten<\/strong> tako\u0111er bi trebale pripaziti i pro\u010ditati deklaraciju na dodatku prehrani. Iako je zeleni je\u010dam<strong> prirodno ne sadr\u017ei gluten<\/strong>, mo\u017ee postati <strong>kontaminiran<\/strong> glutenom kada se prera\u0111uje u tvornici. <\/p><\/li>\n\n\n\n<li><p>Tako\u0111er bi ga trebali izbjegavati ljudi koji uzimaju lijekove za <strong>razrje\u0111ivanje krvi<\/strong> poput varfarina.<\/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.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-1770803828-1124x749.jpg\" alt=\"Za koga zeleni je\u010dam nije prikladan?\" class=\"wp-image-544019\" title=\"Za koga zeleni je\u010dam nije prikladan?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1770803828-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1770803828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1770803828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1770803828-2048x1365.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<p>Zeleni je\u010dam, koji se naziva i mladi je\u010dam, zelena je superhrana popularna u cijelom svijetu. Bogata je <strong>vitaminima, mineralima, proteinima, bioaktivnim tvarima s antioksidativnim djelovanjem<\/strong> i potrebnim <strong>vlaknima<\/strong>. Zahvaljuju\u0107i ovoj opskrbi hranjivim tvarima, tako\u0111er ima razli\u010dite zdravstvene prednosti. Ako se uzima redovito, mo\u017ee pomo\u0107i u kontroli <strong>\u0161e\u0107era u krvi, mr\u0161avljenju<\/strong> i <strong>detoksikaciji tijela.<\/strong> Na primjer, samo ga dodajte u smoothie ili ka\u0161u. Ho\u0107ete li probati? <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li zainteresirani za zeleni je\u010dam? Jeste li nau\u010dili ne\u0161to novo i zanimljivo iz na\u0161eg \u010dlanka ? U tom slu\u010daju, bili bismo sretni ako to ne zadr\u017eite za sebe i podijelite s 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\/supernamirnice\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\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\/vitamini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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>Zeleni je\u010dam je popularna superhrana koja se koristi za detoksikaciju tijela. Bogt je vlaknima, vitaminima i drugim bioaktivnim tvarima. Koje jo\u0161 u\u010dinke ima i kakav je njegov ukupni utjecaj na zdravlje, otkrit \u0107emo u dana\u0161njem \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":543897,"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":[130],"tags":[6500,7352,7388,7622,7634],"filter_section":[],"filter_attribute":[13052,13054,13055,13056,13062,13064,13880,13881],"class_list":{"0":"post-573417","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-prehrana-hr","10":"tag-superhrana-hr","11":"tag-zdravlje-hr","12":"tag-zdrav-nacin-zivota-hr","13":"filter_attribute-proteiny","14":"filter_attribute-aminokyseliny","15":"filter_attribute-vitaminy","16":"filter_attribute-mineralne-latky","17":"filter_attribute-superpotraviny","18":"filter_attribute-ostatne-doplnky-vyzivy","19":"filter_attribute-chudnutie-doplnky","20":"filter_attribute-zdravie-doplnky","21":"h-entry","22":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zeleni je\u010dam: Superhrana za promicanje cjelokupnog zdravlja. Kako ga konzumirati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zeleni je\u010dam je bogat vitaminima, antioksidansima i vlaknima. Poma\u017ee kod detoksikacije organizma, mr\u0161avljenja i regulacije \u0161e\u0107era u krvi. Kako ga konzumirati?\" \/>\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\/zeleni-jecam-superhrana-i-prirodni-izvor-zdravlja-za-sportase\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zeleni je\u010dam: Superhrana za promicanje cjelokupnog zdravlja. Kako ga konzumirati? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Zeleni je\u010dam je bogat vitaminima, antioksidansima i vlaknima. Poma\u017ee kod detoksikacije organizma, mr\u0161avljenja i regulacije \u0161e\u0107era u krvi. 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