{"id":573954,"date":"2024-06-01T16:22:55","date_gmt":"2024-06-01T14:22:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=573954"},"modified":"2025-09-26T14:59:08","modified_gmt":"2025-09-26T12:59:08","slug":"superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/","title":{"rendered":"Opse\u017ean pregled superhrane: koja je najbolja i kako vam mo\u017ee pomo\u0107i?"},"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\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/#Sto_je_superhrana\" title=\"\u0160to je superhrana?\">\u0160to je superhrana?<\/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\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/#Koje_su_vrste_superhrane_dostupne\" title=\"Koje su vrste superhrane dostupne?\">Koje su vrste superhrane dostupne?<\/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\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/#Voce\" title=\"Vo\u0107e\">Vo\u0107e<\/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\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/#Povrce\" title=\"Povr\u0107e\">Povr\u0107e<\/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\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/#Zelena_superhrana\" title=\"Zelena superhrana\">Zelena superhrana<\/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\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/#Orasasti_plodovi\" title=\"Ora\u0161asti plodovi\">Ora\u0161asti plodovi<\/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\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/#Sjemenke\" title=\"Sjemenke\">Sjemenke<\/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\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/#Korijenje\" title=\"Korijenje\">Korijenje<\/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\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/#Gljive\" title=\"Gljive\">Gljive<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/#Koja_jos_superhrana_postoji\" title=\"Koja jo\u0161 superhrana postoji?\">Koja jo\u0161 superhrana postoji?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/#Kako_mozete_dodati_vise_superhrane_svojoj_prehrani\" title=\"Kako mo\u017eete dodati vi\u0161e superhrane svojoj prehrani?\">Kako mo\u017eete dodati vi\u0161e superhrane svojoj prehrani?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/superhrana-i-njeni-ucinci-na-zdravlj-i-imunoloski-sustav\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Vjerojatno ste svi ve\u0107 \u010duli rije\u010d superhrana. Vjerojatno vam je donekle jasno da se radi o namirnicama koje su korisne za va\u0161e zdravlje i koje bi trebale biti redoviti dio va\u0161e prehrane. Me\u0111utim, to ne zna\u010di da \u0107ete jednostavnim konzumiranjem superhrane ste\u0107i super zdravlje s natruhom besmrtnosti. Morate se usredoto\u010diti na svoj cjelokupni stil \u017eivota. A upravo te <strong>nutritivno bogate namirnice<\/strong> poma\u017eu podi\u0107i va\u0161u prehranu na vi\u0161u razinu.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U dana\u0161njem \u010dlanku raspravljat \u0107emo o tome koja je superhrana najbolja, \u0161to sadr\u017ei i kakve dobrobiti od nje mo\u017eemo o\u010dekivati.<\/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=\"Sto_je_superhrana\"><\/span>\u0160to je superhrana?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod pojmom &#8220;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/supernamirnice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>superhrana<\/strong><\/a>&#8221; svatko podrazumijeva ne\u0161to drugo. Neki ljudi odmah pomisle na zelene alge poput spiruline, drugi na avokado, a tre\u0107i na borovnice. Op\u0107enito govore\u0107i, svi su u pravu. Superhrana se mo\u017ee definirati kao gotovo svaka sirova hrana koja ima<strong>&nbsp;visok sadr\u017eaj tvari koje promi\u010du zdravlje.<\/strong> U pravilu su to <strong>obi\u010dno vitamini, minerali ili antioksidansi poput polifenola.<\/strong> Kao takvima, superhranom je mogu\u0107e smatrati vo\u0107e, povr\u0107e i druge namirnice koje imate kod ku\u0107e i ina\u010de jedete, primjerice, u ka\u0161i ili salati za ru\u010dak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pa da, svakako, ali kako znati \u0161to je superhrana, a \u0161to nije? Uglavnom, ne postoje nikakvi propisi ili zakoni koji odre\u0111uju \u0161to je superhrana, a \u0161to nije. Zato je dobro saznati \u0161to sve namirnice sadr\u017ee kako biste sami mogli procijeniti potencijalni pozitivan u\u010dinak na va\u0161e zdravlje.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato smo za vas pripremili opse\u017ean popis nekih supernamirnica s kojima sigurno ne\u0107ete pogrije\u0161iti, te ih je dobro jesti redovito. Ali postoji i <strong>mnogo drugih nutritivno bogatih namirnica.<\/strong> Zato je idealno imati dovoljno raznovrstan i \u0161arolik jelovnik kako biste iz svakog obroka izvukli maksimum.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383-1124x749.jpg\" alt=\"\u0160to su supernamirnice?\" class=\"wp-image-522874\" title=\"Co jsou to superpotraviny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_vrste_superhrane_dostupne\"><\/span>Koje su vrste superhrane dostupne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Radi bolje jasno\u0107e, podijelili smo superhranu u nekoliko podkategorija, iz kojih smo odabrali nekoliko popularnih izbora.<\/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=\"Voce\"><\/span>Vo\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Me\u0111u&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vo\u0107em<\/strong><\/a> na\u0107i \u0107ete razli\u010dite vrste superhrane koje se razlikuju po <strong>boji, okusu, obliku i dostupnosti.<\/strong> Na vama je ho\u0107ete li odabrati svje\u017ee vo\u0107e, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/suseno-voce\">su\u0161eno vo\u0107e<\/a>, smrznuto vo\u0107e, konzervirano vo\u0107e ili koncentrirane vo\u0107ne prahove.<\/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\">U ovom odjeljku saznat \u0107ete vi\u0161e o ovoj superhrani:<\/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=\"#goji\" style=\"border-radius:0px\">Goji<\/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=\"#borovnice\" style=\"border-radius:0px\">Borovnice<\/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=\"#maline\" style=\"border-radius:0px\">Maline<\/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=\"#jagode\" style=\"border-radius:0px\">Jagode<\/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=\"#acai\" style=\"border-radius:0px\">Acai<\/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=\"#ostalo-voce\" style=\"border-radius:0px\">Ostalo vo\u0107e<\/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<h3 class=\"wp-block-heading\" id=\"goji\">1. Goji<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/goji-kineska-kustovnica-wolfberry.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Goji<\/strong><\/a>&nbsp;je su\u0161eno vo\u0107e koje potje\u010de od biljke zvane<strong> <em>Lycium chinense<\/em>.<\/strong> Mo\u017ee vam tako\u0111er biti poznato i kao&nbsp;<strong>vu\u010dje bobice<\/strong>. To su&nbsp;<strong>male crvene bobice<\/strong> koje su zanimljive po svom okusu, nutritivnom profilu i povijesti. Imaju tradiciju posebno u Kini, gdje se u tradicionalnoj kineskoj medicini koriste vi\u0161e od 2000 godina. Mje\u0161tani vjeruju da mogu pozitivno utjecati na&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kljuc-dugovjecnosti-znanstvenici-donose-8-savjeta-kako-zivjeti-cak-24-godine-dulje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>dugovje\u010dnost<\/strong><\/a><strong> i op\u0107u dobrobit<\/strong>. Osim \u0161to se jedu svje\u017ee, \u010desto se jedu i osu\u0161ene. Zbog brojnih dobrobiti, popularne su i u obliku soka ili<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-goji-bobice-u-prahu-purasana.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>&nbsp;praha<\/strong><\/a> koji su koncentrirani izvori korisnih tvari.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/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\">Prednosti goji bobica<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>One pobolj\u0161avaju imunolo\u0161ke reakcije,<\/strong> \u010dine\u0107i va\u0161u obranu organizma ja\u010dom i u\u010dinkovitijom.<\/li>\n\n\n\n<li>Osim toga, utje\u010du i na&nbsp;<strong>zdravlje o\u010diju<\/strong>, posebice mre\u017enice. Uz to, <strong>poma\u017eu u za\u0161titi le\u0107e<\/strong>&nbsp;i mre\u017enice od o\u0161te\u0107enja.<\/li>\n\n\n\n<li>Jedna je studija zapravo otkrila da je konzumacija goji koncentrata u trajanju od samo 14 dana dovela do&nbsp;<strong>pobolj\u0161anja op\u0107eg blagostanja, razine energije, sportske izvedbe, kvalitete sna i gastrointestinalne funkcije.<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4\u20138]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ee goji bobice?<\/h4>\n\n\n\n<p>Goji bobice su posebno poznate po visokom sadr\u017eaju&nbsp;<strong>vitamina C, vlakana, vitamina A i \u017eeljeza<\/strong>. \u0160tovi\u0161e, sadr\u017ee i bioaktivne tvari poput&nbsp;<strong>polisaharida, karotenoida i fenola<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span>&nbsp;<\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti goji bobica<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">329 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">67.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">42.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s goji bobicama i kako ih uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-bezglutenske-raw-krafne-s-cokoladnom-glazurom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bezglutenski raw donuti preliveni \u010dokoladom<\/a><\/li>\n\n\n\n<li>mogu se dodati ka\u0161ama, salatama ili slu\u017eiti kao ukras za deserte<\/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=\"borovnice\">2. Borovnice<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liofilizirane-borovnice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Borovnice<\/strong><\/a>&nbsp;<em>(Vaccinium myrtillus)<\/em> su jedna od nekoliko odabranih vrsta vo\u0107a koje je prirodno <strong>plave&nbsp;boje.<\/strong> To je zbog sadr\u017eaja antocijana koji im daje ovaj atraktivan izgled. To je jedan od razloga za\u0161to su toliko popularne u cijelom svijetu. Jedu se ve\u0107 nekoliko tisu\u0107a godina. U Sjevernoj Americi su ih \u010dak zvali&nbsp;<strong>zvjezdasto vo\u0107e<\/strong> jer imaju malu zvijezdu na kraju cvijeta bobice. Popularne su ne samo zbog svog izgleda, ve\u0107 i zbog svog nutritivnog profila i okusa.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/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\">Prednosti borovnica<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Znanstvene studije pokazale su da mogu imati<strong>&nbsp;pozitivan u\u010dinak na brojne kognitivne funkcije. <\/strong>Naprimjer, mogu usporiti njihov pad i&nbsp;<strong>pobolj\u0161ati pam\u0107enje. <\/strong>Zbog toga se \u010desto klasificiraju kao <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/nootropici-i-stimulansi-za-mozak\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nootropici<\/a>.&nbsp;<\/li>\n\n\n\n<li>Zahvaljuju\u0107i&nbsp;<strong>antioksidansima&nbsp;<\/strong>poma\u017eu u smanjenju o\u0161te\u0107enja DNK, \u0161to mo\u017ee usporiti proces starenja, dok u odre\u0111enoj mjeri djeluju <strong>i kao<\/strong> pomo\u0107 u&nbsp;<strong>prevenciji razvoja raka<\/strong> ili u ja\u010danju imuniteta i suzbijanju <strong>upala<\/strong>.<\/li>\n\n\n\n<li>\u010cini se da bi borovnice tako\u0111er mogle pozitivno&nbsp;utjecati na osjetljivost na inzulin i metabolizam glukoze, \u0161to bi moglo koristiti dijabeti\u010darima. Tako\u0111er imaju u\u010dinak na&nbsp;<strong>zdravlje srca<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[10\u201314]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ee borovnice?<\/h4>\n\n\n\n<p>Borovnice su bogate antioksidansima&nbsp;kao \u0161to su <strong>kvercetin, resveratrol i miricetin<\/strong>. Me\u0111utim, sadr\u017ee i druge va\u017ene tvari kao \u0161to su <strong>vitamin C, E, K, B6 i mangan<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #ff6600;\">[15]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti borovnica<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">59 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s borovnicama i kako ih uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zobene-kocke-s-borovnicama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kola\u010d od zobene ka\u0161e borovnicama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-osvjezavajuce-kocke-od-borovnice-bogate-proteinima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">osvje\u017eavaju\u0107e kri\u0161ke borovnice pune proteina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-rcept-crumble-kolac-sa-skutom-borovnicama-i-malinama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">crumble kola\u010d sa svje\u017eim sirom, borovnicama i jagodama&nbsp;<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kuglof-od-kefira-i-borovnica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kuglof od kefira s borovnicama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tiramisu-s-njeznom-kremom-i-bobicastim-vocem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tiramisu s mekom kremom i bobi\u010dastim vo\u0107em<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-recepata-za-najpopularnije-smoothie-napitke\/\">smoothie<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pahuljasti-spuzvasti-kolac-s-vocem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pahuljasti biskvit s vo\u0107em<\/a><\/li>\n\n\n\n<li>dodajte drugim desertima ili ka\u0161i za doru\u010dak<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"740\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/boruu-1124x740.jpg\" alt=\"Koje korisne tvari sadr\u017ee borovnice?\" class=\"wp-image-522891\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky bor\u016fvky obsahuj\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-1124x740.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-400x263.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-1536x1012.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-2048x1349.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"maline\">3. Maline<\/h3>\n\n\n\n<p>Specifi\u010dan okus&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liofilizirane-maline-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">malina<\/a><\/strong>&nbsp;<em>(Rubus idaeus)<\/em> jednostavno je nezamjenjiv. No jeste li znali da su se u srednjem vijeku koristile i za bojanje odje\u0107e? Danas vam to vjerojatno ne bi pro\u0161lo, stoga biste radije od njih trebali napraviti primamljiva jela. Mo\u017eda vam se \u010dini da ne postoji vi\u0161e od jedne vrste maline, ali to nije istina. Zapravo,&nbsp;<strong>postoji do 200 razli\u010ditih vrsta<\/strong> koje se razlikuju po veli\u010dini i boji. Uz to, mo\u017eete jednostavno eksperimentirati s njima.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[20]<\/span><\/mark><\/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\">Prednosti malina<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Imaju u\u010dinak na zdravlje srca i mogu <strong>pozitivno<\/strong> utjecati na <strong>visoki krvni tlak<\/strong>.<\/li>\n\n\n\n<li>Zahvaljuju\u0107i polifenolima&nbsp;<strong>imaju protuupalno, antioksidativno i analgetsko djelovanje.<\/strong><\/li>\n\n\n\n<li>Tako\u0111er mogu <strong>pomo\u0107i u&nbsp;za\u0161titi <\/strong>ko\u017ee<strong> od UVB zraka.<\/strong><\/li>\n\n\n\n<li>Zahvaljuju\u0107i antioksidansima i vitaminima, mogu <strong>pozitivno utjecati na rad mozga.<\/strong><\/li>\n\n\n\n<li>U odre\u0111enoj mjeri mogu&nbsp;pomo\u0107i u sprje\u010davanju<strong> razvoja odre\u0111enih vrsta raka.<\/strong><\/li>\n\n\n\n<li>Osobama s dijabetesom&nbsp;<strong>mogu pomo\u0107i u reguliranju razine glikemije.<\/strong><\/li>\n\n\n\n<li>Koriste se u borbi protiv starenja.<\/li>\n\n\n\n<li>Tako\u0111er vam mogu<strong> pomo\u0107i u kontroliranju tjelesne te\u017eine.<\/strong><\/li>\n\n\n\n<li>Mogu imati&nbsp;utjecaj na zdravlje oka&nbsp;\u2013 poma\u017eu\u0107i u <strong>sprje\u010davanju makularne degeneracije<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[21\u201326]<span style=\"color: #ff6600;\">[235]<\/span><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ee maline?<\/h4>\n\n\n\n<p>Maline su posebno poznate po sadr\u017eaju <strong>vitamina C i mangana<\/strong>. Me\u0111utim, one tako\u0111er sadr\u017ee&nbsp;<strong>vitamin B, kalij, antioksidanse kao \u0161to su polifenoli (resveratrol)<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lutein<\/strong><\/a><strong>,&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/likopen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>likopen<\/strong><\/a>&nbsp;<strong>i zeaksantin.<\/strong> Ne manjka ni popularnih&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ketoni-maline-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ketona maline<\/strong><\/a>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #ff6600;\">[27]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti maline<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">45 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s malinama i kako ih uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tiramisu-s-malinama-u-casi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tiramisu od malina u \u010da\u0161i<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-sladoled-od-skute-i-malina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sladoled od malina i svje\u017eeg sira<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slatki-kus-kus-s-makom-i-malinama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slatki kus-kus s makom i malinama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-austrijska-natrgana-palacinka-s-malinama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kaiserschmarrn (trgane pala\u010dinke) s malinama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pahuljasti-muffini-s-cokoladom-i-malinama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vla\u017eni muffini s okusom \u010dokolade i malina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zdravi-recept-nepeceni-cheesecake-s-malinama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cheesecake s malinama bez pe\u010denja<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-francuski-tost-s-kvark-sirom-i-malinama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">francuski tost sa svje\u017eim sirom i malinama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/svjezi-blondies-od-slanutka-s-malinama-i-cokoladom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">svje\u017ei blondies od slanutka s malinama i \u010dokoladom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pecene-cokoladne-krafne-s-malinama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pe\u010deni \u010dokoladni donuti s malinama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganske-badem-kocke-s-laganom-kremom-od-malina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegansk kri\u0161ke s bademima i pahuljastom kremom od malina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteinski-puding-s-chia-sjemenkama-i-malinama\/ \" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinski puding s chia sjemenkama i malinama<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jagode\">4. Jagode<\/h3>\n\n\n\n<p>So\u010dne&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liofilizirane-jagode-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>jagode<\/strong><\/a>&nbsp;<em>(Fragaria vesca)<\/em> su jedna od osnovnih namirnica ljeti jer se mogu uklju\u010diti u osvje\u017eavaju\u0107e recepte. Mo\u017eda \u0107ete se iznenaditi kada saznate da su<strong>&nbsp;jagode u istoj obitelji i potporodici kao i ru\u017ee.<\/strong> Lai\u010dki gledano, ove dvije naizgled razli\u010dite biljke mo\u017ee povezati zadivljuju\u0107i miris i atraktivna boja. Ali ne percipiraju ih svi takvima; postoji \u010dak i fobija od jagoda, koja se zove fragariaphobia. No, nijedno od nas to nema, pa su zato jagode sa zadovoljstvom uvr\u0161tene na jelovnik.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/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\">Prednosti jagoda<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jagode tako\u0111er <strong>mogu&nbsp;smanjiti upalu kod pretilih ljudi s osteoartritisom i pobolj\u0161ati njihovu kvalitetu \u017eivota.<\/strong><\/li>\n\n\n\n<li>Mogu&nbsp;pomo\u0107i u prevenciji <strong>kardiovaskularnih bolesti.<\/strong><\/li>\n\n\n\n<li>U odre\u0111enoj mjeri mogu pomo\u0107i u sprje\u010davanju <strong>razvoja raka.<\/strong><\/li>\n\n\n\n<li>Podr\u017eavaju zdravlje srca.<\/li>\n\n\n\n<li>Utje\u010du na odr\u017eavanje stabilne razine \u0161e\u0107era u krvi.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[17\u201319]&nbsp;<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ee jagode?<\/h4>\n\n\n\n<p>Jagode su poznate po visokom&nbsp;sadr\u017eaju <strong>vitamina C<\/strong>. Osim toga, sadr\u017ee i <strong>vitamin B9, mangan, kalij<\/strong> i vi\u0161e od <strong>25 razli\u010ditih korisnih antocijana<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti jagoda<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">31 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.68 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.64 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s jagodama i kako ih uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-mekani-kolac-s-kremom-od-jagoda-koji-ima-samo-91-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vla\u017eni kola\u010d s kremom od jagoda<\/a><\/li>\n\n\n\n<li><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)\">kri\u0161ka cheesecakea s jagodama bez pe\u010denja<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-jednostavan-kolac-od-jagode-i-zobenog-brasna\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednostavni kola\u010d od jagoda od zobenog bra\u0161na<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-prozracna-proteinska-rolada-od-jagoda-s-kokosom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pahuljasta proteinska rolada s jagodama i kokosom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-torta-s-kremom-od-svjezeg-sira-i-jagodama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">biskvit s kremastim sirom i jagodama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-sladoled-od-jagoda-i-banana\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">doma\u0107i vo\u0107ni sladoled s jagodama i bananama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cupcakes-od-vanilije-s-jagodama-i-kremom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cupcakesi od vanilije s jagodama i vrhnjem<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-dzem-od-jagoda-s-chia-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">doma\u0107i d\u017eem od jagoda sa chia sjemenkama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kuglice-od-jagoda-i-indijskih-orascica-bez-pecenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kuglice od ora\u0161astih plodova bez pe\u010denja s okusom jagode<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-dzem-od-jagoda-s-chia-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">doma\u0107i d\u017eem od jagoda s chia sjemenkama<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181126.357.png\" alt=\"Koje korisne tvari sadr\u017ee jagode?\" class=\"wp-image-522907\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky obsahuj\u00ed jahody?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181126.357.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181126.357-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"acai\">5. Acai bobice<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-acai-prah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Acai<\/strong><\/a><em>&nbsp;(Euterpe oleracea)<\/em> spada me\u0111u superhranu koja je krcata&nbsp;<strong>mnogim nutritivno korisnim tvarima<\/strong>. Sadr\u017ee vi\u0161e antioksidansa od borovnica. Mo\u017eete ih dobiti u najkoncentriranijem obliku dodaju\u0107i&nbsp;svojim obrocima ovo&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-acai-prah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vo\u0107e u obliku praha<\/strong><\/a>. Ovo ukusno vo\u0107e nalik borovnici mo\u017ee biti te\u017ee prona\u0107i u nekim zemljama. Ono se, me\u0111utim, smatra&nbsp;<strong>vo\u0107em dugovje\u010dnosti<\/strong>, pa njihove sposobnosti svakako ne biste trebali olako shvatiti. U njima mo\u017eete u\u017eivati u bilo kojem obliku<\/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\">Prednosti acai bobica<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Korisne su za mozak i \u010dini se da ga \u0161tite od razvoja raznih bolesti kao \u0161to su Alzheimerova i Parkinsonova bolest.<\/li>\n\n\n\n<li>Mogu pomo\u0107i u <strong>sni\u017eavanju razine kolesterola.<\/strong><\/li>\n\n\n\n<li>Mogu smanjiti rizik&nbsp;<strong>od razvoja raka debelog crijeva.<\/strong><\/li>\n\n\n\n<li>Poma\u017eu u <strong>stimulaciji rada imuniteta<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[28\u201331]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei acai?<\/h4>\n\n\n\n<p>U acai bobicama mo\u017eete prona\u0107i&nbsp;<strong>antioksidanse<\/strong>&nbsp;(antocijanine, proantocijanidine i polifenole). Me\u0111utim, ne nedostaje im ni<strong> kalcij ni vitamin A<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti acai bobica<\/h4>\n\n\n\n<p>Vrijednosti se odnose na 100 g acai bobica u prahu<\/p>\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\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">534 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">44.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">32.5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s acai bobicama i kako ih uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kokosove-kuglice-prelivene-cokoladom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slasne kuglice od koksa prelivene \u010dokoladom<\/a><\/li>\n\n\n\n<li>smoothie<\/li>\n\n\n\n<li>ka\u0161a za doru\u010dak<\/li>\n\n\n\n<li>deserti<\/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=\"ostalo-voce\">Koje je jo\u0161 vo\u0107e superhrana?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kupine<\/strong>&nbsp;<em>(Rubus fruticosus)<\/em>&nbsp;su bogate&nbsp;<strong>kalijem, manganom, <\/strong>magnezijem i&nbsp;<strong>vitaminima C, E i K.<\/strong> Svakako im ne nedostaje ni flavonoida. Zahvaljuju\u0107i svom sastavu mogu pozitivno djelovati na smanjenje rizika od <strong>raka<\/strong> te pomo\u0107i u prevenciji infekcija desni.&nbsp;<\/li>\n\n\n\n<li><strong>Avokado&nbsp;<\/strong><em>(Persea americana)<\/em>&nbsp;je vo\u0107e, ali se smatra dobrim izvorom zdravih masti. Osim toga, sadr\u017ei i <strong>vitamine C, E, K, B9, B3, magnezij, kalij i bakar.<\/strong> Koristan je za osobe s dijabetesom koje poku\u0161avaju regulirati razinu \u0161e\u0107era u krvi. Tako\u0111er poma\u017ee u sni\u017eavanju razine kolesterola.<\/li>\n\n\n\n<li><strong>Physalis ili peruanska jagoda&nbsp;<\/strong><em>(Physalis peruviana)&nbsp;<\/em>je vo\u0107e bogato kalcijem, \u017eeljezom, natrijem, vitaminom C, vitaminom A i mnogim antioksidansima. Mo\u017ee pomo\u0107i&nbsp;u <strong>podr\u0161ci imuniteta<\/strong> ili <strong>probavnog sustava<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[32\u201334]<\/mark><\/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=\"29851,30346,62815,7076,33505,37963,54058,44698,29917,35302\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Povrce\"><\/span>Povr\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Povr\u0107e, <\/strong>kao i vo\u0107e, mo\u017ee se konzumirati u mnogim oblicima. Neki ljudi vi\u0161e vole svje\u017ee, drugi smrznuto ili sterilizirano. Koju god vrstu preferirate, idealno je&nbsp;<strong>uklju\u010diti namirnice razli\u010ditih boja<\/strong> kako biste \u0161to bolje iskoristili svoje povr\u0107e. Povr\u0107e ima&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mnoge dobrobiti<\/a>, pa biste ga mogli uklju\u010diti vi\u0161e u svoju prehranu nakon \u0161to pro\u010ditate o njemu.<\/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\">U ovom odjeljku saznat \u0107ete vi\u0161e o ovim supernamirnicama:<\/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=\"#brokula\" style=\"border-radius:0px\">Brokula<\/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=\"#cikla\" style=\"border-radius:0px\">Cikla<\/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=\"#fermentirano-povrce\" style=\"border-radius:0px\">Fermentirano povr\u0107e<\/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=\"#tamno-lisnato-povrce\" style=\"border-radius:0px\">Tamno lisnato povr\u0107e<\/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<h3 class=\"wp-block-heading\" id=\"brokula\">1. Brokula<\/h3>\n\n\n\n<p>Svatko je upoznat s <strong>brokulom<\/strong>&nbsp;<em>(Brassica oleracea)<\/em>. Me\u0111utim, mo\u017eda ne znate svi da njezino ime najvjerojatnije dolazi od talijanske rije\u010di broccolo, \u0161to u slobodnom prijevodu zna\u010di cvjetaju\u0107i vrh kupusa. Najbolje uspijeva u prolje\u0107e i jesen, pa je savr\u0161ena za topla jela ili juhe zimi.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[35]<\/span><\/mark><\/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\">Prednosti brokule<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017ee pomo\u0107i osobama s dijabetesom u <strong>odr\u017eavanju stabilne razine \u0161e\u0107era u krvi.<\/strong><\/li>\n\n\n\n<li>Pozitivno djeluje na <strong>rad srca i cijelog kardiovaskularnog sustava.<\/strong><\/li>\n\n\n\n<li>Pozitivno djeluje na zdravlje o\u010diju.<\/li>\n\n\n\n<li>Tako\u0111er je koristan u sprje\u010davanju&nbsp;<strong>razvoja raka.<\/strong><\/li>\n\n\n\n<li><strong>Poma\u017ee u za\u0161titi stanica od oksidativnog stresa.<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[36\u201339]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei brokula?<\/h4>\n\n\n\n<p>Brokula je posebno bogata&nbsp;<strong>vitaminom C i vitaminom K.<\/strong> Me\u0111utim, ona tako\u0111er sadr\u017ei folnu kiselinu, kalij, magnezij, fosfor, \u017eeljezo i<strong>&nbsp;niz<\/strong> antioksidansa,&nbsp;poput&nbsp;<strong>sulforafana<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #ff6600;\">[40]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti brokule<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">36 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.82 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.37 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s brokulom i kako je uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-rezanci-sa-seitanom-brokulom-i-azijskim-umakom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sejtan rezanci s brokulom u azijskom umaku<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-ustipci-od-cvjetace-i-brokule\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pala\u010dinke od cvjeta\u010de i brokule<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-talijanska-fritata-s-batatom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Talijanska fritaja od slatkog krumpira<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-posuda-batata-s-tofuom-i-preljevom-od-indijskih-orascica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdjela sa slatkim krumpirom i preljevom od tofua i indijskih ora\u0161\u010di\u0107a<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-1124x749.jpg\" alt=\"Koje korisne tvari sadr\u017ei brokula?\" class=\"wp-image-522923\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky obsahuje brokolice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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\" id=\"cikla\">2. Cikla<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-cikla-u-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cikla<\/strong><\/a><strong>&nbsp;<\/strong><em>(Beta vulgaris)<\/em> je supernamirnica koja savr\u0161eno oboji svako jelo. U davna vremena \u010dak se smatrala&nbsp;<strong>afrodizijakom<\/strong>, \u0161to je dodatno pove\u0107alo njezinu popularnost. I nije ni \u010dudo, sadr\u017ei nitrate koji utje\u010du na stvaranje du\u0161ikovog oksida. Oni zatim utje\u010du na protok krvi, \u0161to mo\u017ee imati pozitivan u\u010dinak na erekciju, naprimjer. U nekim se kulturama \u010dak vjerovalo da ako mu\u0161karac i \u017eena jedu istu ciklu, da \u0107e se zaljubiti. Osim toga, cikla je tako\u0111er dobra prije treninga za podr\u0161ku performansama.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[41]<\/span><\/mark><\/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\">Prednosti cikle<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozitivno djeluje na va\u0161 imunitet.<\/strong><\/li>\n\n\n\n<li>Mo\u017ee imati <strong>pozitivan&nbsp;u\u010dinak na sportsku izvedbu,<\/strong> zahvaljuju\u0107i visokom sadr\u017eaju nitrata.<\/li>\n\n\n\n<li>Mo\u017ee pomo\u0107i u <strong>sni\u017eavanju visokog krvnog tlaka.<\/strong><\/li>\n\n\n\n<li>Koristi se u <strong>borbi protiv upale.<\/strong><\/li>\n\n\n\n<li>Korisna je za zdravlje mozga.<\/li>\n\n\n\n<li>Poma\u017ee<strong> u za\u0161titi stanica od oksidativnog stresa<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[42\u201347]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei cikla?<\/h4>\n\n\n\n<p>Cikla sadr\u017ei mnoge korisne tvari, uklju\u010duju\u0107i&nbsp;<strong>folnu kiselinu, \u017eeljezo, mangan, kalij, vitamin C i vitamin A.<\/strong> Tako\u0111er sadr\u017ei nitrate i pigment betanin, koristan antioksidans.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #ff6600;\">[48]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti cikle<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">41 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.76 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.61 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti od cikle i kako je uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-salata-od-cikle-i-jabuke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">salata od cikle i jabuke&nbsp;<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-umak-od-cikle-sa-svjezim-sirom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">namaz od cikle i svje\u017eeg sira&nbsp;<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-humus-sa-slanutkom-i-ciklom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">humus od slanutka i cikle<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cokoladni-brownie-kruh-od-cikle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dokoladni brownies od cikle<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-browniji-od-cikle-s-glazurom-od-kremastog-sira\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">brownies od cikle s glazurom od svje\u017eeg sira<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-red-velvet-torta-s-nadjevom-od-quark-sira\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">crveni bar\u0161unasti kola\u010d sa svje\u017eim sirom<\/a><\/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=\"fermentirano-povrce\">3. Fermentirano povr\u0107e<\/h3>\n\n\n\n<p>Priprema fermentiranog povr\u0107a izvrstan je na\u010din da izvu\u010dete maksimum iz sastojaka koje koristite. Tijekom ovog procesa, <strong>bakterije i kvasci razgra\u0111uju \u0161e\u0107er i \u0161krob<\/strong> u povr\u0107u na alkohol i kiseline. Postoji i rast bakterija koje promi\u010du zdravlje, poznatih kao&nbsp;<strong>probiotici.<\/strong> <strong>Stoga je fermentirano povr\u0107e posebno cijenjeno u va\u0161em mikrobiomu<\/strong>. Naj\u010de\u0161\u0107i primjer je fermentirani kupus ili&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kimchi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>korejski kimchi<\/strong><\/a>, ali mo\u017eete fermentirati gotovo bilo koje povr\u0107e.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[49]<\/span><\/mark><\/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\">Prednosti fermentiranog povr\u0107a<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Koriste va\u0161oj probavi jer su va\u017ean izvor <strong>probiotika i prebiotika<\/strong>.<\/li>\n\n\n\n<li><strong>Oni poti\u010du rast i sastav crijevnih bakterija \u2013 mikrobioma (crijevne mikroflore).<\/strong><\/li>\n\n\n\n<li><strong>Lak\u0161e se probavljaju<\/strong> od sirovog povr\u0107a. To je zato \u0161to se tijekom fermentacije u odre\u0111enoj mjeri razgra\u0111uju (&#8220;pretvara&#8221;).<\/li>\n\n\n\n<li>Ovisno o vrsti povr\u0107a koje se koristi, mo\u017eete ra\u010dunati i na druge dobrobiti koje povr\u0107e op\u0107enito ima (borba protiv oksidativnog stresa, podr\u0161ka imunitetu, kardiovaskularnom sustavu itd.).<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[50]<\/span><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje su korisne tvari sadr\u017eane u fermentiranom povr\u0107u?<\/h4>\n\n\n\n<p>Fermentirano povr\u0107e mo\u017ee se pohvaliti p<strong>osebno&nbsp;visokim sadr\u017eajem probiotika i prebiotika.<\/strong> Osim toga, tako\u0111er ima niz vitamina i minerala ovisno o vrsti koju koristite.<\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Nutritivne vrijednosti&nbsp;fermentiranog povr\u0107a<\/h4>\n\n\n\n<p>Hranjiva vrijednost fermentiranog povr\u0107a ovisi o tome koje povr\u0107e koristite. Ako \u017eelite znati specifi\u010dnu nutritivnu vrijednost svoje mje\u0161avine, preporu\u010dujemo da potra\u017eite&nbsp;<strong>to\u010dnu nutritivnu vrijednost svakog povr\u0107a<\/strong> i izra\u010dunate <strong>njegovu nutritivnu vrijednost.<\/strong> Nakon fermentacije ne\u0107e se bitno razlikovati.<\/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\">\u0160to mo\u017eete pripremiti od fermentiranog povr\u0107a i kako ga uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dodajte ga u salatu ili ga koristite kao prilog glavnom jelu<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-1124x749.jpg\" alt=\"\u0160to mo\u017eete pripremiti od fermentiranog povr\u0107a i kako ga uvrstiti u svoju prehranu?\" class=\"wp-image-522939\" title=\"Co si z fermentovan\u00e9 zeleniny p\u0159ipravit a jak ji zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tamno-lisnato-povrce\">4. Tamno lisnato povr\u0107e<\/h3>\n\n\n\n<p>Ova kategorija uklju\u010duje&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-spinat-prah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0161pinat<\/strong><\/a><strong>, blitvu, kelj, repu, rikulu, kupus i druge zelene namirnice koje imaju neosporan pozitivan utjecaj na zdravlje. <\/strong>Razlikuju se po bojama pa mo\u017eete birati izme\u0111u nekoliko nijansi zelene. Osim toga, imaju druga\u010diji okus i oblik. Zahvaljuju\u0107i tome svatko \u0107e prona\u0107i onaj koji mu najvi\u0161e odgovara za odre\u0111eno jelo.<\/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\">Prednosti tamnog lisnatog povr\u0107a<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poma\u017eu <strong>u smanjenju oksidativnog stresa.<\/strong><\/li>\n\n\n\n<li>Imaju <strong>pozitivan&nbsp;u\u010dinak na imunolo\u0161ki sustav.<\/strong><\/li>\n\n\n\n<li><strong>Podr\u017eavaju zdravu probavu.<\/strong><\/li>\n\n\n\n<li>Korisni su za&nbsp;<strong>zdravlje srca.<\/strong><\/li>\n\n\n\n<li>Imaju pozitivan&nbsp;<strong>u\u010dinak na kognitivne funkcije.<\/strong><\/li>\n\n\n\n<li>Poma\u017eu u odr\u017eavanju normalne razine \u0161e\u0107era u krvi.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[51\u201353]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei tamno lisnato povr\u0107e?<\/h4>\n\n\n\n<p>Zeleno lisnato povr\u0107e op\u0107enito je bogato<strong> vitaminima, mineralima i antioksidansima kao \u0161to su fenoli, flavonoidi i karotenoidi.<\/strong> Jo\u0161 jedna prednost je njihov visok udio vlakana i nizak sadr\u017eaj kalorija. To ih \u010dini odli\u010dnim izborom ne samo za dijetu, ve\u0107 i kao normalan dio zdravog na\u010dina \u017eivota.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti \u0161pinata<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.43 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.86 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.39 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dne nutritivne vrijednosti kelja<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">35 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.92 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.49<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dne nutritivne vrijednosti rikule<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">27 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.58 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.66 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti od tamnog lisnatog povr\u0107a i kako ga uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-piletina-s-tjesteninom-spinatom-i-umakom-od-vrhnja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">piletina s tjesteninom, \u0161pinatom i umakom od vrhnja<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pljeskavice-od-gljiva-s-baby-spinatom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hamburgeri od gljiva s mladim \u0161pinatom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-omlet-sa-spinatom-punjen-gljivama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">omlet od \u0161pinata punjen \u0161ampinjonima<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-quiche-od-spinata-slana-francuska-pita\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quiche od \u0161pinata \u2013 slana Francuska pita<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-njoki-od-bundeve-s-tofuom-i-spinatom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">njoki od bundeve s tofuom i \u0161pinatom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-quiche-od-bundeve-sa-spinatom-i-mozzarellom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quiche od bundeve sa \u0161pinatom i mozzarellom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slane-palacinke-sa-spinatom-punjene-rikotom-i-lososom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slane pala\u010dinke od \u0161pinata punjene ricottom i lososom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slani-vafli-od-spinata-s-dimljenim-lososom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vafli sa \u0161pinatom i dimljenim lososom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slane-palacinke-od-mrkve-i-spinata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slane pala\u010dinke od mrkve i \u0161pinata<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zdravi-recept-za-quiche-francusku-slanu-pitu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Francuski slani quiche u fit verziji<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-lagana-salata-od-kvinoje-u-staklenci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lagana salata od kvinoje u \u010da\u0161i<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pizza-od-cvjetace-s-prsutom-i-mozzarellom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pizza od cvjeta\u010de s pr\u0161utom i mozzarellom<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-1124x749.jpg\" alt=\"\u0160to mo\u017eete pripremiti od tamnog lisnatog povr\u0107a i kako ga uvrstiti u svoju prehranu?\" class=\"wp-image-522955\" title=\"Co si z tmav\u00e9 listov\u00e9 zeleniny p\u0159ipravit a jak ji zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zelena_superhrana\"><\/span>Zelena superhrana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hrana u ovoj kategoriji je hit posljednjih godina. Obi\u010dno su dostupni u obliku koncentriranog praha, \u0161to ih \u010dini lakima za konzumiranje. Mo\u017eete ih dodati gotovo svakoj hrani ili pi\u0107u i iskoristiti njihov \u0161irok raspon dobrobiti. Poput&nbsp;zelenog lisnatog povr\u0107a, ova superhrana sadr\u017ei koristan klorofil.<\/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\">U ovom odjeljku saznat \u0107ete vi\u0161e o ovoj superhrani:<\/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=\"#matcha\" style=\"border-radius:0px\">Matcha<\/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=\"#chlorella\" style=\"border-radius:0px\">Klorela<\/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=\"#spirulina\" style=\"border-radius:0px\">Spirulina<\/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=\"#zeleni-jecam\" style=\"border-radius:0px\">Zeleni je\u010dam<\/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=\"#psenicna-trava\" style=\"border-radius:0px\">P\u0161eni\u010dna trava<\/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<h3 class=\"wp-block-heading\" id=\"matcha\">1. Matcha<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-matcha-prah-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Matcha<\/strong><\/a>&nbsp;<em>(Camellia sinensis)<\/em>&nbsp;je vrsta <strong>zelenog \u010daja<\/strong>&nbsp;tkoji nam je uveden iz Japana. Tamo se prije koristio kao pomo\u0107 pri meditaciji. Mogao je odr\u017eati osobu mirnom, ali u isto vrijeme u stanju&nbsp;<strong>maksimalne koncentracije.<\/strong> Samuraji su tako\u0111er pili matchu prije va\u017enih bitaka. Naravno<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/matcha-caj-kakve-ucinke-ima-i-sto-sve-trebate-znati-o-njemu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>, mo\u017eete iskoristiti dobrobiti ovog japanskog \u010daja \u010dak i ako vam ne predstoji bitka.<\/strong><\/a> Tijekom napornog dana, super je pomaga\u010d u suo\u010davanju sa svim izazovima.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[54]<\/span><\/mark><\/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\">Prednosti matche<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stimulira tijelo,&nbsp;<\/strong>zahvaljuju\u0107i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-theanine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"l-theanine (opens in a new tab)\">l-teaninu<\/a> nema o\u0161trih energetskih fluktuacija, kao \u0161to je slu\u010daj s kofeinom.<\/li>\n\n\n\n<li><strong>Podr\u017eava kognitivne performanse.<\/strong><\/li>\n\n\n\n<li>Zahvaljuju\u0107i katehinima (osobito epigalokatehin galatu &#8211; EGCG), koji djeluju kao sna\u017eni antioksidansi, poma\u017ee u<strong> za\u0161titi stanica od oksidativnog stresa.<\/strong><\/li>\n\n\n\n<li><strong>Tako\u0111er je povezan s ni\u017eim rizikom od razvoja raka.<\/strong><\/li>\n\n\n\n<li>Ima pozitivan u\u010dinak na&nbsp;<strong>zdravlje jetre.<\/strong><\/li>\n\n\n\n<li>Djeluje&nbsp;protuupalno&nbsp;i ima pozitivan u\u010dinak na kvalitetu ko\u017ee.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[55\u201357]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje blagotvorne tvari sadr\u017ei matcha?<\/h4>\n\n\n\n<p><strong>Matcha<\/strong>&nbsp;je bogata kofeinom, zahvaljuju\u0107i \u010demu je mnogi ljudi koriste kao alternativu kavi. No, <strong>sadr\u017ei i antioksidanse kao \u0161to su fenolni spojevi, rutin i kvercetin. Me\u0111utim, tako\u0111er ima prili\u010dan udio l-teanina<\/strong>,&nbsp;klorofila (zeleni pigment), katehina \u010daja i vitamina C.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #ff6600;\">[58]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti matche<\/h4>\n\n\n\n<p>Vrijednosti se temelje na matcha prahu iz li\u0161\u0107a zelenog \u010daja.<\/p>\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\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">305 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">33.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">24.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">29.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s matchom i kako je uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cupcakesi-s-matchom-i-glazurom-od-svjezeg-sira\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pahuljasti cupcakes s matchom i svje\u017eim sirom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-bezalkoholni-osvjezavajuci-ljetni-napici\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">osvje\u017eavaju\u0107a bezalkoholna ljetna pi\u0107a<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/najbolji-recepti-na-chia-puding\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">najbolji recepti sa chiom<\/a><\/li>\n\n\n\n<li>mo\u017ee se dodati ka\u0161ama, smoothiejima i drugim jelima i napicima<\/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=\"chlorella\">2. Klorela<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-chlorella-prah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Klorela<\/strong><\/a>&nbsp;<em>(Chlorella vulgaris)<\/em>&nbsp;je mikroskopska alga koja se ne isti\u010de svojom veli\u010dinom, no njezin sadr\u017eaj korisnih nutrijenata pomeo bi svakog od njezinih konkurenata. Raste po cijelom svijetu u slatkim vodama. Naj\u010de\u0161\u0107e se koristi u obliku koncentriranog&nbsp;<strong>pra\u0161ka ili u&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-chlorella-500-mg-500-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>obliku tableta<\/strong><\/a>, iz \u010dega se lako mogu dobiti&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/chlorella-slatkovodna-alga-ucinci-na-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">njezine blagodati<\/a>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[59]<\/span><\/mark><\/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\">Dobrobiti klorele<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozitivno djeluje na va\u0161 imunitet.<\/strong><\/li>\n\n\n\n<li>Poznata je po&nbsp;<strong>svojim antioksidativnim sposobnostima.<\/strong><\/li>\n\n\n\n<li>Kod osoba s dijabetesom poma\u017ee u odr\u017eavanju stabilne razine \u0161e\u0107era.<\/li>\n\n\n\n<li><strong>Pobolj\u0161ava ukupnu razinu kolesterola.<\/strong><\/li>\n\n\n\n<li><strong>Korisna je za zdravlje o\u010diju.<\/strong><\/li>\n\n\n\n<li>Ima <strong>pozitivan u\u010dinak na zdravlje jetre.<\/strong><\/li>\n\n\n\n<li>Sudjeluje u <strong>prirodnom procesu detoksikacije tijela<\/strong><strong>.<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[59\u201360]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei klorela?<\/h4>\n\n\n\n<p>Klorela je poznata po visokim&nbsp;<strong>razinama vitamina C, D, B2, B3, B12 i \u017eeljeza<\/strong>. Me\u0111utim, tako\u0111er sadr\u017ei klorofil,&nbsp;<strong>antioksidanse, proteine, vlakna i omega-3 masne kiseline<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #ff6600;\">[61]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti klorele<\/h4>\n\n\n\n<p>Vrijednosti se temelje na kloreli u prahu.<\/p>\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\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">343 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">61 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s klorelom i kako je uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zelena-proteinska-kasa-s-chlorellom-od-samo-4-sastojka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zelena proteinska ka\u0161a s klorelom od samo 4 sastojka<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-bezglutensk-vegansko-pecivo-s-chlorellom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bezglutenska veganska peciva s klorelom<\/a><\/li>\n\n\n\n<li>smoothieji<\/li>\n\n\n\n<li>mo\u017ee se dodati i u razna tijesta kojima \u0107e, osim nutrijenata, dati i zanimljivu boju<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181852.444.png\" alt=\"Koje korisne tvari sadr\u017ei klorela?\" class=\"wp-image-522971\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky obsahuje chlorella?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181852.444.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181852.444-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"spirulina\">3. Spirulina<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-spirulina-prah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Spirulina<\/strong><\/a>&nbsp;<em>(Arthrospira platensis)<\/em> je jedna od algi koja postaje sve popularnija u svijetu zdrave prehrane. Ima&nbsp;<strong>plavo-zelenu boju<\/strong>&nbsp;i mo\u017ee se na\u0107i u raznim vrstama vode. No, ako ju \u017eelite uklju\u010diti u svoju prehranu, najlak\u0161e bi bilo posegnuti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-spirulina-500-mg-500-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">za tabletama<\/a> ili prahom. Stolje\u0107ima se koristi za lije\u010denje raznih bolesti ili za pobolj\u0161anje sportske izdr\u017eljivosti. Me\u0111utim, postoje mnogi&nbsp;drugi razlozi i prednosti za njezino redovito uklju\u010divanje u prehranu.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[62]<\/span><\/mark><\/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\">Dobrobiti spiruline<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Koristi se u lije\u010denju&nbsp;<strong>anemije.<\/strong><\/li>\n\n\n\n<li>Mo\u017ee <strong>pru\u017eati podr\u0161ku obrambenom mehanizmu va\u0161eg tijela<\/strong>.<\/li>\n\n\n\n<li>Djeluje&nbsp;kao <strong>u\u010dinkovit antioksidans.<\/strong><\/li>\n\n\n\n<li>Korisna je za zdravlje jetre i mo\u017ee pomo\u0107i u smanjenju rizika od upale jetre.<\/li>\n\n\n\n<li>Mo\u017ee pomo\u0107i u&nbsp;<strong>odr\u017eavanju optimalne razine kolesterola.<\/strong><\/li>\n\n\n\n<li>Poma\u017ee u <strong>sni\u017eavanju krvnog tlaka<\/strong> osobama s hipertenzijom.<\/li>\n\n\n\n<li><strong>Ima pozitivan u\u010dinak na potro\u0161nju kisika<\/strong>&nbsp;tijekom sportova izdr\u017eljivosti, \u0161to mo\u017ee dovesti do boljih rezultata.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[63\u201368]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei spirulina?<\/h4>\n\n\n<p>Spirulina je zna\u010dajna zbog visokog sadr\u017eaja<strong> proteina, vitamina B1, B2, B3, B6, B12, joda, bakra, \u017eeljeza i raznih antioksidansa<\/strong> (fikocijanin i zeaksantin). Kao rezultat toga, ima neupitan utjecaj na va\u0161e zdravlje.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span>[69\u201370]<\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dne nutritivne vrijednosti spiruline<\/h4>\n\n\n\n<p>Vrijednosti se temelje na spirulini u prahu.<\/p>\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\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">290 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">57.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti sa spirulinom i kako je uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smoothie<\/li>\n\n\n\n<li>ka\u0161u<\/li>\n\n\n\n<li>tijesta za deserte, kreme<\/li>\n\n\n\n<li>pi\u0107a<\/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=\"zeleni-jecam\">4. Zeleni je\u010dam<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeleni-jecam-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Je\u010dam<\/strong><\/a>&nbsp;<em>(Hordeum vulgare) <\/em>op\u0107enito se smatra jednom od najva\u017enijih \u017eitarica na svijetu. Kada govorimo o zelenom je\u010dmu, mislimo na je\u010dmenu travu, a to je mlada biljka je\u010dma. Ako <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zeleni-jecam-superhrana-i-prirodni-izvor-zdravlja-za-sportase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017eelite maksimalno iskoristiti njegove prednosti<\/strong><\/a>, preporu\u010dujemo da odaberete koncentrirani oblik praha ili tableta.&nbsp;<\/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\">Prednosti zelenog je\u010dma<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017ee imati <strong>pozitivan&nbsp;u\u010dinak na kognitivnu funkciju<\/strong> budu\u0107i da je klasificiran kao<strong>&nbsp;nootropik.<\/strong><br>Zahvaljuju\u0107i sadr\u017eaju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/gaba-120-kaps-gymbeam.html\">gama-aminomasla\u010dne kiseline (GABA)<\/a>,&nbsp;mo\u017ee pomo\u0107i&nbsp;<strong>smiriti um i harmonizirati san.<\/strong><br>Mo\u017ee <strong>podr\u017eati imunolo\u0161ku funkciju.<\/strong><br>Promi\u010de <strong>op\u0107e zdravlje i dobrobit.<\/strong><\/li>\n\n\n\n<li>Djeluje kao&nbsp;<strong>antioksidans<\/strong>, poma\u017eu\u0107i u za\u0161titi stanica od <strong>oksidativnog stresa<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[71]<\/span><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei zeleni je\u010dam?<\/h4>\n\n\n\n<p>Zeleni je\u010dam posebno je bogat proteinima, <strong>vitaminom A, vitaminom B2, \u017eeljezom, kalijem i magnezijem<\/strong>. Me\u0111utim, njegov sastav tako\u0111er uklju\u010duje&nbsp;<strong>klorofil, GABA&nbsp;<\/strong>i antioksidanse poput&nbsp;<strong>polifenola, uklju\u010duju\u0107i flavonoide<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti zelenog je\u010dma<\/h4>\n\n\n\n<p>Vrijednosti se odnose na zeleni je\u010dam u prahu.<\/p>\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\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">277 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">43 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti od zelenog je\u010dma i kako ga uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smoothie<\/li>\n\n\n\n<li>ka\u0161u<\/li>\n\n\n\n<li>tijesto<\/li>\n\n\n\n<li>pi\u0107a<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-1124x749.jpg\" alt=\"\u0160to mo\u017eete pripremiti od zelenog je\u010dma i kako ga uvrstiti u svoju prehranu?\" class=\"wp-image-522989\" title=\"Co si ze zelen\u00e9ho je\u010dmene p\u0159ipravit a jak ho zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"psenicna-trava\">5.&nbsp;P\u0161eni\u010dna trava<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-psenicna-trava-u-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>P\u0161eni\u010dna trava<\/strong><\/a>&nbsp;<em>(Triticum aestivum)<\/em>&nbsp;je jedna od onih biljaka koje zbog klorofila imaju lijepu zelenu boju. Zato je neki ljudi nazivaju zelenom krvlju. Me\u0111utim, strukturom podsje\u0107a na slamu. Igrala je zna\u010dajnu ulogu dugi niz godina, posebno u holisti\u010dkoj medicini, jer se vjeruje da ima mnoge <strong>pozitivne u\u010dinke na zdravlje.<\/strong> Za one koji \u017eele maksimalno iskoristiti njezin potencijal, najlak\u0161e ju je unositi u obliku koncentriranog praha, tableta ili kapsula<\/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\">Dobrobiti p\u0161eni\u010dne trave<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Koristi se kao&nbsp;dio podr\u0161ke u lije\u010denju&nbsp;oralnog raka.<\/li>\n\n\n\n<li>Mo\u017ee pomo\u0107i u <strong>borbi protiv infekcije<\/strong> i sprije\u010diti njeno \u0161irenje.<\/li>\n\n\n\n<li>Povezan je s manjim rizikom od razvoja <strong>dijabetesa tipa 2.<\/strong><\/li>\n\n\n\n<li>Ljudi koji imaju problema s kardiovaskularnim sustavom tako\u0111er mogu imati koristi od njegove upotrebe.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[72\u201374]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei p\u0161eni\u010dna trava?<\/h4>\n\n\n\n<p>P\u0161eni\u010dna trava <strong>bogata je vitaminom C, vitaminom E, korisnim pigmentom klorofilom, flavonoidima i drugim&nbsp;antioksidansima<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span>[75\u201376]<\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti p\u0161eni\u010dne trave<\/h4>\n\n\n\n<p>Vrijednosti se odnose na p\u0161eni\u010dnu travu u prahu.<\/p>\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\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">248 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">18.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">52.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti od p\u0161eni\u010dne trave i kako je uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smoothie<\/li>\n\n\n\n<li>ka\u0161aa<\/li>\n\n\n\n<li>tijesto<\/li>\n\n\n\n<li>pi\u0107a<\/li>\n<\/ul>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Orasasti_plodovi\"><\/span>Ora\u0161asti plodovi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ora\u0161asti plodovi<\/strong><\/a> su u biti vo\u0107e bez ljuske. Razlikuju se po okusu, obliku i boji. Njihova velika prednost je \u0161to se mogu jesti i slatki i slani, pa ih lako mo\u017eete uklopiti u razne recepte. Nedostatak je \u0161to su ora\u0161asti plodovi <strong>jedan od&nbsp;naj\u010de\u0161\u0107ih alergena,<\/strong> pa je potreban <strong>oprez pri isprobavanju nove vrste.<\/strong> Me\u0111utim, budu\u0107i da imaju&nbsp;<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>niz prednosti<\/strong><\/a>, svakako biste ih trebali poku\u0161ati uklju\u010diti u prehranu svakodnevno, \u0161to je vi\u0161e mogu\u0107e.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[77]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">U ovom odjeljku saznat \u0107ete vi\u0161e o ovoj superhrani:<\/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=\"#bademi\" style=\"border-radius:0px\">Bademi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#orasi\" style=\"border-radius:0px\">Orasi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#indijski-orascici\" style=\"border-radius:0px\">Indijski ora\u0161\u010di\u0107i<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#ostali-orasasti-plodovi\" style=\"border-radius:0px\">Ostali ora\u0161asti plodovi<\/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<h3 class=\"wp-block-heading\" id=\"bademi\">1. Bademi<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Bademi<\/strong><\/a>&nbsp;<em>(Amygdalus communis)<\/em> su sjemenke vo\u0107ke poznate kao stablo badema. Postoji vi\u0161e od 30 vrsta badema, a po tome se bademi razlikuju po veli\u010dini, okusu i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/bademi-i-sve-sto-trebate-znatiab\/#Health\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sadr\u017eaju korisnih tvari<\/strong><\/a>. Mo\u017eete birati ho\u0107ete li posegnuti za slatkim ili gorkim okusima. Danas se koriste na mnoge na\u010dine, a osim kao ora\u0161asti plodovi, <strong>mogu se konzumirati i u obliku bademovog mlijeka ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademovo-brasno-gymbeam.html\">bezglutenskog bademovog<\/a> bra\u0161na<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[78\u201380]<\/mark><\/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\">Dobrobiti badema<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Oni mogu <strong>sniziti razinu LDL-a i ukupnog kolesterola.<\/strong><\/li>\n\n\n\n<li>Usporavaju apsorpciju ugljikohidrata i tako ubla\u017eavaju <strong>oscilacije u razini \u0161e\u0107era u krvi.<\/strong><\/li>\n\n\n\n<li>Zahvaljuju\u0107i antioksidansima, mogu se boriti protiv oksidativnog stresa i slobodnih radikala<\/li>\n\n\n\n<li><strong>Podr\u017eavaju kognitivne funkcije <\/strong>poput pam\u0107enja i pa\u017enje.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[81\u201382]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ee bademi?<\/h4>\n\n\n\n<p><strong>Bademi<\/strong> su bogati zdravim mastima kao \u0161to su mononezasi\u0107ene masne kiseline, posebno oleinska kiselina. Istodobno, sadr\u017ee i <strong>proteine i vlakna<\/strong>. Od mikronutrijenata, imaju zanimljiv udio&nbsp;<strong>vitamina E, folne kiseline, magnezija, kalija, kalcija i \u017eeljeza<\/strong>. Tako\u0111er sadr\u017ee <strong>fitosterole, polifenole<\/strong> i <strong>druge biolo\u0161ki aktivne tvari<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[83\u201384]<\/mark><\/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 korisne tvari sadr\u017ee bademi?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">597 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti od badema i kako ih uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-bozicni-cokoladni-keksi-s-bademima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">keksi od badema sa \u010dokoladom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kolac-od-maka-s-dzemom-i-bademima\/\">kola\u010d od maka s pekmezom i bademima<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinske-kuglice-od-kokosa-s-bademom-kao-raffaello\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kokosove proteinske kuglice s bademima<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganske-badem-kocke-s-laganom-kremom-od-malina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganske kri\u0161ke od badema s pahuljastom kremom od malina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-keks-od-badema-s-komadicima-cokolade\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganski keksi od badema s komadi\u0107ima \u010dokolade<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-slatki-uskrsnji-kruh-s-medom-i-bademima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">uskrsni kola\u010d s medom i bademima<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/muffini-od-bundeve-i-cheesecakea-s-hrskavim-bademima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muffini od bundeve i cheesecakea s hrskavim bademima<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cheesecake-s-marelicama-i-hrskavim-bademima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cheesecake s marelicama i hrskavim bademima<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-jednostavna-pizza-bez-brasna-s-mozzarellom-bademima-i-jogurtom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednostavna pizza bez bra\u0161na s mozzarellom, bademima i jogurtom<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"740\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-1124x740.png\" alt=\"Koje korisne tvari sadr\u017ee bademi?\" class=\"wp-image-522548\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky mandle obsahuj\u00ed? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-1124x740.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-400x263.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-1536x1011.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-2048x1348.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"orasi\">2. Orasi<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Orasi&nbsp;<\/strong><\/a>(<em>Juglans<\/em>&nbsp;<em>regia)<\/em> rastu na &#8220;kraljevskom orahu&#8221;. Imaju bogatu povijest koja se\u017ee do 7.000 godina prije Krista. Cijeli orah podsje\u0107a na ljudsku glavu, pa su ga stari Grci zvali karyon (u prijevodu glava). To se odra\u017eava i iznutra. Kada se ljuska razbije, unutar nje se nalazi <strong>mesnati<\/strong> orah koji <strong>podsje\u0107a na mozak<\/strong>. Time je jasno da su superhrana za ovaj organ. Osim u prehrambenoj industriji ora\u0161asti plodovi se koriste i u kozmetici za proizvodnju prirodnih sapuna.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[85]<\/span><\/mark><\/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\">Prednosti oraha<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Imaju <strong>pozitivan&nbsp;utjecaj na kardiovaskularni sustav.<\/strong><\/li>\n\n\n\n<li>Mogu pomo\u0107i u <strong>odr\u017eavanju normalne razine kolesterola.<\/strong><\/li>\n\n\n\n<li><strong>Blagotvorni su za mozak i \u017eiv\u010dani sustav.<\/strong><\/li>\n\n\n\n<li><strong>Poma\u017eu u kontroli gladi<\/strong> i pove\u0107avaju osje\u0107aj sitosti nakon jela.<\/li>\n\n\n\n<li><strong>Djeluju protuupalno<\/strong><strong>.<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[86]<\/span><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ee orasi?<\/h4>\n\n\n\n<p>Orasi su tako\u0111er bogati zdravim mastima, posebno&nbsp;<strong>ALA&nbsp;(alfa-linolna kiselina)<\/strong>, va\u017ena omega-3 masna kiselina. Tako\u0111er su bogati polifenolima uklju\u010duju\u0107i <strong>flavonoide, melatonin i vitamin E<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #ff6600;\">[87]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prosje\u010dne nutritivne vrijednosti oraha<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">686 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s orasima i kako ih uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pita-od-krusaka-i-oraha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pgaleta od kru\u0161aka s orasima<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-baklava-od-pistacije-s-orasima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">baklava od pistacija s orasima<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kolacici-u-obliku-polumjeseca-od-oraha-s-kremom-od-vanilije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pari\u0161ke rolice od oraha s kremom od vanilije<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-marokanski-kolacici-puni-voca-i-orasastih-plodova\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Firentinski keksi puni vo\u0107a i ora\u0161astih plodova<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pahuljasti-kolac-od-mrkve-s-orasima-i-kremom-od-vanilije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pahuljasti kola\u010d od mrkve s orasima i kremom od vanilije<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-bozicni-dimnjak-kolac-s-cimetom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Bo\u017ei\u0107ni tartlet s cimetom<\/a><\/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=\"indijski-orascici\">3. Indijski ora\u0161\u010di\u0107i<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/indijski-orascici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Indijski ora\u0161\u010di\u0107i <\/strong><\/a>(<em>Anacardium occidentale)<\/em> dolaze iz Brazila, pa otuda i \u010dinjenica da bolje uspijevaju na vru\u0107ini. Rastu na stablu koje je zanimljivo po \u017eutim plodovima. Mo\u017eda ih poznajete kao <strong>jabuke indijskog oraha<\/strong>. Na kraju samog ploda prona\u0107i \u0107ete zelenu ljusku koja sadr\u017ei indijski orah. Ono \u0161to je kod njih zanimljivo je da se ne smiju jesti sirove. Sadr\u017ee <strong>otrovni urushiol,<\/strong> koji nije prikladan za tijelo i mo\u017ee iritirati ko\u017eu, naprimjer. Stoga, prije nego \u0161to ora\u0161asti plodovi dospiju u trgovinu ili na va\u0161 tanjur, moraju biti kuhani, pirjani ili <strong>pe\u010deni prije nego \u0161to ih se olju\u0161ti.<\/strong> Zatim imaju mnogo dobrobiti za tijelo.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[88\u201389]&nbsp;<\/mark>&nbsp;<\/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\">Prednosti indijskih ora\u0161\u010di\u0107a<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahvaljuju\u0107i antioksidansima, poma\u017eu&nbsp;u <strong>borbi protiv <\/strong>oksidativnog <strong>stresa<\/strong>&nbsp;i slobodnih radikala.<\/li>\n\n\n\n<li><strong>Doprinose za\u0161titi srca i krvnih \u017eila.<\/strong><\/li>\n\n\n\n<li>Oni su <strong>korisni za zdravlje kostiju.<\/strong><\/li>\n\n\n\n<li><strong>Povoljno djeluju na imunitet.<\/strong><\/li>\n\n\n\n<li>Poma\u017eu u <strong>odr\u017eavanju dobrog vida.<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[90]<\/span><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ee indijski ora\u0161\u010di\u0107i?<\/h4>\n\n\n\n<p>Indijski ora\u0161\u010di\u0107i su bogati&nbsp;<strong>antioksidansima<\/strong>. Osim toga, odlikuju se sadr\u017eajem <strong>proteina, \u017eeljeza, magnezija, selena, bakra, mangana, vitamina B6 i vitamina K<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #ff6600;\">[91]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti indijskih ora\u0161\u010di\u0107a<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">Ugljikohidrati&nbsp;<\/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\">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\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.3 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s indijskim ora\u0161\u010di\u0107ima i kako ih uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-sir-od-indijskih-orascica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganski sir od indijskih ora\u0161\u010di\u0107a<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-najpoznatijih-nutritivnih-mitova-koji-ce-vas-iznenaditi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">brza salata s tunom, indijskim ora\u0161\u010di\u0107ima i preljevom bez kalorija<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganska-salica-s-domacim-jogurtom-s-indijskim-orascicima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganski sladoled s doma\u0107im jogurtom od indijskih ora\u0161\u010di\u0107a<\/a><\/li>\n\n\n\n<li><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)\">veganski \u0161pageti s umakom od indijskih ora\u0161\u010di\u0107a<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-salata-od-tjestenine-s-preljevom-od-indijskih-orascica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">salata od tjestenine s preljevom od indijskih ora\u0161\u010di\u0107a&nbsp;<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kuglice-od-jagoda-i-indijskih-orascica-bez-pecenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cupcakes&nbsp;od ora\u0161astih plodova bez pe\u010denja s okusom jagode<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-cheesecake-s-cimetom\/\" target=\"_blank\" rel=\"noreferrer noopener\">cheesecake s okusom cimet rolice<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-posuda-batata-s-tofuom-i-preljevom-od-indijskih-orascica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdjelica od slatkog krumpira s preljevom od tofua i indijskih ora\u0161\u010di\u0107a<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/svjezi-kolacic-od-malina-s-orasastim-plodovima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">raw kola\u010d od maline s orasima<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskava-granola-s-orasastim-plodovima-i-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hrskava granola s ora\u0161astim plodovima i kvinojom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zobene-kocke-s-borovnicama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zobeni kola\u010d s borovnicama<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-1124x749.jpg\" alt=\"\u0160to mo\u017eete pripremiti s indijskim ora\u0161\u010di\u0107ima i kako ih uvrstiti u svoju prehranu?\" class=\"wp-image-523006\" title=\"Co si z ke\u0161u o\u0159ech\u016f p\u0159ipravit a jak je zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ostali-orasasti-plodovi\">Koji su jo\u0161 ora\u0161asti plodovi superhrana?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kikiriki<\/strong><\/a>&nbsp;<em>(Arachis hypogaea)<\/em> imaju visok sadr\u017eaj proteina, ali su tako\u0111er bogati zdravim mastima kao \u0161to je <strong>oleinska kiselina.<\/strong> Osim toga, sadr\u017ee kalcij, magnezij i kalij. No, sadr\u017ee i vitamin B3, folnu kiselinu i druge vitamine B skupine. Me\u0111u bioaktivnim tvarima ne smiju se zaboraviti&nbsp;<strong>antioksidansi, uklju\u010duju\u0107i resveratrol.<\/strong> Povezani su sa&nbsp;<strong>sni\u017eenim rizikom od kardiovaskularnih bolesti<\/strong>, <strong>raka rektuma i prostate<\/strong>. Imaju protuupalna svojstva i bolje vas zasi\u0107uju.&nbsp;<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/brazilski-orasi.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Brazilski orasi<\/strong><\/a>&nbsp;<em>(Bertholletia excelsa)<\/em> sadr\u017ee zdrave masti, selen, vitamin E, folnu kiselinu, magnezij, jod, kalij i kalcij. Imaju antioksidativna svojstva, protuupalni u\u010dinak i mogu pomo\u0107i u promicanju<strong>&nbsp;zdravije \u0161titnja\u010de.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/oljustene-pistacije-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pistacije<\/strong><\/a>&nbsp;<em>(Pistacia vera)<\/em> sadr\u017ee esencijalne aminokiseline uz zdrave masti i proteine. Tako\u0111er su bogati <strong>kalijem, magnezijem, vitaminom E i vitaminom B6.<\/strong> Utje\u010du na optimalnu razinu \u0161e\u0107era u krvi (glikemiju), korisne su za zdravlje kardiovaskularnog sustava, probavu i povezuju se s ni\u017eom pojavno\u0161\u0107u raka.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pekan-orasi-gymbeam.html\"><strong>Pekan orasi&nbsp;<\/strong><\/a><em>(Carya illinoinensis)<\/em> sadr\u017ee mononezasi\u0107ene masne kiseline. Tako\u0111er su bogate manganom, magnezijem, kalijem, kalcijem i bakrom. Oni su korisni za&nbsp;<strong>kognitivno zdravlje<\/strong>, mogu pomo\u0107i u pobolj\u0161anju profila lipida, uklju\u010duju\u0107i kolesterol, i imaju antioksidativna svojstva.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ljesnjaci-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Lje\u0161njaci<\/strong><\/a>&nbsp;<em>(Corylus<\/em> <em>avellana)<\/em> sadr\u017ee dobru koli\u010dinu vitamina E, bakra, kalija i mangana uz mononezasi\u0107ene masne kiseline. Pozitivno utje\u010du na lipidni profil, a time i na kolesterol. Blagotvorni su za kardiovaskularni sustav, djeluju kao&nbsp;<strong>antioksidansi,<\/strong> a isti\u010du se i svojim <strong>protuupalnim svojstvima.<\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/makadamija-orasi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Macadamia nuts (opens in a new tab)\">Makadamija orasi<\/a><\/strong>&nbsp;(Macadamia<em> integrifolia)<\/em> sadr\u017ee zdrave masti, ali imaju i dobar udio vlakana. Sadr\u017ee i vitamin E, B1, bakar, magnezij i mangan. Blagotvorni su za kardiovaskularni sustav i zdravu probavu. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[92\u2013102]<\/mark><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-1124x749.jpg\" alt=\"Koji su jo\u0161 ora\u0161asti plodovi supernamirnice?\" class=\"wp-image-523023\" title=\"Kter\u00e9 dal\u0161\u00ed o\u0159echy pat\u0159\u00ed mezi superpotraviny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sjemenke\"><\/span>Sjemenke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sjemenke<\/strong><\/a> male veli\u010dine, to kompenziraju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-najzdravijih-sjemenki-na-svijetu\/ \" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>visokim udjelom korisnih tvari<\/strong><\/a>. Zahvaljuju\u0107i tome, mogu obogatiti va\u0161u prehranu brojnim mikronutrijentima. Osim ovih sjemenki, svakako vrijedi probati i sjemenke bundeve i suncokreta ili maka.&nbsp;<\/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\">U ovom odjeljku saznat \u0107ete vi\u0161e o ovoj superhrani:<\/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=\"#zrna-kakaovca\" style=\"border-radius:0px\">Zrna kakaovca<\/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=\"#chia-sjemenke\" style=\"border-radius:0px\">Chia sjemenke<\/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=\"#sjemenke-konoplje\" style=\"border-radius:0px\">Sjemenke konoplje<\/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=\"#sjemenke-lana\" style=\"border-radius:0px\">Sjemenke lana<\/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=\"#sjemenke-sezama\" style=\"border-radius:0px\">Sjemenke sezama<\/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<h3 class=\"wp-block-heading\" id=\"zrna-kakaovca\">1.Zrna kakaovca<\/h3>\n\n\n\n<p>\u010cinjenica da su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-kakao-nibs-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zrna kakaovca<\/strong><\/a> (<em>Theobroma cacao<\/em>) tako\u0111er superhrana sigurno \u0107e obradovati sve ljubitelje hrane. Ali kako takvo <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-zrna-kakaa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zrno<\/a> izgleda prije nego \u0161to stigne u va\u0161 dom u obliku \u010dokolade? Plod kakaovca sastoji se od pulpe i ljuske. Kada ih otvorite, unutra \u0107ete na\u0107i zrna graha, koja se nazivaju zrna kakaovca. Ima ih <strong>otprilike 30 &#8211; 50 u jednom plodu<\/strong>. Zatim se podvrgavaju fermentaciji kako bi se uklonila gor\u010dina i drugim procesima. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-kakao-u-prahu-vanavita.html\"><strong>Kakao<\/strong><\/a> se zatim koristi za izradu <strong>pi\u0107a, \u010dokolade<\/strong>&nbsp;i&nbsp;<strong>drugih poslastica<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[103]<\/span><\/mark><\/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\">Prednosti zrna kakaovca<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mogu <strong>pozitivno&nbsp;utjecati na zdravlje srca i kardiovaskularnog sustava.<\/strong><\/li>\n\n\n\n<li>Pomo\u0107i \u0107e u odr\u017eavanju&nbsp;<strong>stabilnije razine \u0161e\u0107era u krvi.<\/strong><\/li>\n\n\n\n<li>Poma\u017eu&nbsp;u <strong>borbi protiv oksidativnog stresa.<\/strong><\/li>\n\n\n\n<li>Tako\u0111er su korisni za va\u0161u psihu. Smanjuju stres i poti\u010du osje\u0107aj smirenosti i opu\u0161tenosti.<\/li>\n\n\n\n<li>Promi\u010du<strong>&nbsp;kognitivne performanse, koje&nbsp;<\/strong>ljudima mogu olak\u0161ati&nbsp;razmi\u0161ljanje ili <strong>pam\u0107enje.<\/strong> <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[104\u2013107]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ee zrna kakaovca?<\/h4>\n\n\n\n<p>Zrna kakaovca poznata su po sadr\u017eaju <strong>antioksidansa<\/strong> poput flavonoida, posebno&nbsp;<strong>katehina i procijanidina<\/strong>. Zatim alkaloidi, \u010diji je glavni predstavnik teobromin. No, sadr\u017ee i fosfor, \u017eeljezo, kalij, bakar i magnezij. A u njima \u0107ete tako\u0111er prona\u0107i&nbsp;<strong>vitamine B2, B3 i B6<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #ff6600;\">[108]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti zrna kakaovca<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">551 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti od zrna kakaovca i kako ih uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-mekani-brownie-kolacici-od-banane-s-maslacem-od-kikirikija-i-kakaom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mekani brownies od banane s maslacem od kikirikija i kakaa<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/3-zdrava-recepta-za-smoothie-cokolada-jabuka-i-cikla-spinat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dokoladni smoothies<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-kruh-od-banane-s-proteinom-i-maslacem-od-orasastih-plodova\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganski kruh od banane s proteinom i maslacem od ora\u0161astih plodova<\/a><\/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=\"chia-sjemenke\">2. Chia sjemenke<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Chia sjemenke<\/strong><\/a>&nbsp;<em>(Salvia hispanica)<\/em> dobivaju se iz biljke poznate kao hispanska kadulja, koja je porijeklom iz Meksika i Gvatemale. To su male crne kuglice koje se koriste nekoliko tisu\u0107a godina. Stari Asteci su ih jako cijenili. <strong>Jeli su ih prije du\u017eih izvedbi<\/strong>, poput tr\u010danja, ali su ih koristili i kao valutu.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[109]<\/span><\/mark><\/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\">Dobrobiti chia sjemenki<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahvaljuju\u0107i sadr\u017eaju omega-3, mogu podr\u017eati <strong>zdravlje srca i kardiovaskularnog sustava.<\/strong><\/li>\n\n\n\n<li>Korisne su za&nbsp;<strong>zdravlje mozga i o\u010diju.<\/strong><\/li>\n\n\n\n<li>Promi\u010du&nbsp;<strong>zdravu mineralizaciju kostiju.<\/strong><\/li>\n\n\n\n<li><strong>Bore se<\/strong> protiv oksidativnog<strong> stresa<\/strong> i slobodnih radikala.<\/li>\n\n\n\n<li>Korisne su tijekom mr\u0161avljenja.<\/li>\n\n\n\n<li><strong>Imaju pozitivan u\u010dinak na imunitet.<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"> [110\u2013112]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ee chia sjemenke?<\/h4>\n\n\n\n<p><strong>Chia sjemenke<\/strong> izvrstan su izvor proteina s povoljnim <strong>spektrom aminokiselina,<\/strong> ali tako\u0111er sadr\u017ee vlakna, zdrave masti i antioksidanse poput polifenola, kvercetina i klorogenske kiseline. No, ne smijemo zaboraviti ni njihov sadr\u017eaj&nbsp;<strong>kalcija, magnezija, kalija, selena, folne kiseline i vitamina E<\/strong><strong>.<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #ff6600;\">[113]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti chia sjemenki<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">486 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">30.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">34.4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti od chia sjemenki i kako ih uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-chia-puding-sa-sirom-i-vocem\/\">chia puding o svje\u017eeg sira s vo\u0107em<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-chia-puding-od-kokosa-i-banane\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chia puding od kokosa s bananom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-dzem-od-jagoda-s-chia-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">doma\u0107i d\u017eem od jagoda s chia sjemenkama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-domaci-dzem-od-jagoda-s-chia-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tiramisu puding s chijom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brzi-chia-puding-od-banane-s-bademovim-mlijekom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">brzi chia puding od banane s bademovim mlijekom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-keksi-sa-chia-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganski proteinski keksi s chia sjemenkama<\/a><\/li>\n\n\n\n<li>za veganske recepte, chia gel (nabubrene sjemenke s vodom) djeluje kao odli\u010dna zamjena za jaja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183123.640.png\" alt=\"\u0160to pripremiti od chia sjemenki i kako ih uvrstiti u prehranu\" class=\"wp-image-523040\" title=\"Co si z chia sem\u00ednek p\u0159ipravit a jak je zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183123.640.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183123.640-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sjemenke-konoplje\">3. Sjemenke konoplje<\/h3>\n\n\n\n<p>Kao \u0161to ime sugerira,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-konoplje-oljustene-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sjemenke konoplje<\/strong><\/a>&nbsp;<em>(Cannabis sativa)<\/em> potje\u010du iz biljke konoplje. Me\u0111utim, <strong>one gotovo da i ne sadr\u017ee psihotropne tvari<\/strong>, pa nema razloga za brigu o njihovom djelovanju u tom pogledu. Stoga ih mirne savjesti mo\u017eete uvrstiti u svoju prehranu i u\u017eivati u blagodatima ove biljke.<\/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\">Prednosti sjemenki konoplje<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mogu pomo\u0107i u <strong>sni\u017eavanju kolesterola<\/strong> kod ljudi koji pate od visoke razine kolesterola.<\/li>\n\n\n\n<li>Poma\u017eu u <strong>brizi za kardiovaskularni sustav<\/strong>.<\/li>\n\n\n\n<li>Mogu pomo\u0107i u <strong>ubla\u017eavanju suho\u0107e ili svrbe\u017ea ko\u017ee povezanog s ekcemom<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[114\u2013115]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ee sjemenke konoplje?<\/h4>\n\n\n\n<p>Iako bi bilo zgodno da su sjemenke konoplje tako\u0111er izvor <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cbd\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">CBD kanabidiola<\/a>&nbsp;sa \u0161irokim rasponom u\u010dinaka, to nije slu\u010daj. Stoga se morate zadovoljiti&nbsp;<strong>flavonoidima, proantocijanidinima, fenolnom kiselinom, aminokiselinama, zdravim masno\u0107ama i vitaminom K<\/strong>. No, ne nedostaje ni fosfora, kalija, magnezija, kalcija, cinka, \u017eeljeza te vitamina A, D i E. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #ff6600;\">[116]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti sjemenki konoplje<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">553 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.67 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">31.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">48.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti od sjemenki konoplje i kako ih uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/muffini-sa-sjemenkama-konoplje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muffini od sjemenki konoplje<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskavi-krekeri-sa-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hrskavi krekeri sa sjemenkama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/bozicni-fitness-recept-proteinski-kolacici-od-kokosa-i-proteina-konoplje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">keksi s kokosom i proteinom konoplje<\/a><\/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=\"lanene-sjemenke\">4. Lanene sjemenke<\/h3>\n\n\n\n<p>Nema sumnje&nbsp;o dobrobitima sjemenki lana&nbsp;(<em>Linum usitatissimum<\/em>). Njihovo latinsko ime zna\u010di &#8220;vrlo korisno&#8221;. To je kultura koja se uzgaja diljem svijeta od po\u010detka civilizacije. Prvenstveno se koristilo u odje\u0107i i kancelarijskom priboru, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-laneno-ulje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>dok su laneno ulje<\/strong><\/a> i sjemenke prvenstveno kori\u0161teni kao sto\u010dna hrana. Tek s vremenom postalo je jasno koliko mo\u017eete imati koristi od toga. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[117]<\/span><\/mark><\/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\">Dobrobiti lanenih sjemenki<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mogu pomo\u0107i u <strong>sni\u017eavanju razine \u0161e\u0107era u krvi.<\/strong><\/li>\n\n\n\n<li>Povezani su sa <strong>smanjenim rizikom od razvoja raka dojke.<\/strong><\/li>\n\n\n\n<li>Imaju <strong>pozitivan u\u010dinak na probavu.<\/strong><\/li>\n\n\n\n<li><strong>Podr\u017eavaju zdravlje kardiovaskularnog sustava<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[118]<\/span><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ee lanene sjemenke?<\/h4>\n\n\n\n<p>Osim blagotvornih omega-3 masnih kiselina i vlakana, sjemenke lana tako\u0111er su bogate&nbsp;<strong>bakrom, fosforom, magnezijem, manganom, vitaminom B1 i B6<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #ff6600;\">[119]<\/span><\/mark><\/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\">Prosje\u010dne nutritivne vrijednosti lanenih sjemenki<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">534 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti od lanenih sjemenki i kako ih uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskavi-krekeri-sa-sjemenkama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hrskavi krekeri sa sjemenkama<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskavi-kruh-pun-vlakana-i-proteina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hrskavi kruh prepun vlakana i proteina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/5-izvrsnih-recepata-za-cokoladne-brownies-za-sportase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">brownies bez pe\u010denja<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-crumble-jesenska-pita-od-jabuka-s-pekan-orasima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jesenska pita od jabuka s crumbleom od pekan oraha<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kuglof-od-bundeve-i-pekan-oraha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kola\u010d od bundeve s pekan orasima<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socni-visoko-proteinski-kolac-od-mrkve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mekani kola\u010d od mrkve prepun proteina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-ustipci-od-cvjetace-i-brokule\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pala\u010dinke od cvjeta\u010de i brokule<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/5-fit-deserta-sa-svjezim-sirom-koje-cete-zavoljeti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cheesecake iz blendere<\/a><\/li>\n\n\n\n<li>kao i chia sjemenke mogu zamijeniti jaja u tijestu<\/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=\"sjemenke-sezama\">5. Sjemenke sezama<\/h3>\n\n\n\n<p><strong>Sjemenke sezama<\/strong>&nbsp;<em>(Sesamum indicum)<\/em> potje\u010du od biljke s bijelim zvonolikim cvjetovima zvane indijski sezam. Sjemenke mogu biti u nekoliko boja, a naj\u010de\u0161\u0107e se mo\u017ee na\u0107i bijeli,<strong> crni, sme\u0111i ili crveni sezam.<\/strong> Osim toga, svi se razlikuju po okusu. U kineskoj medicini godinama se koriste zbog svojih dobrobiti. Danas se sjemenke naj\u010de\u0161\u0107e posipaju direktno po jelima, ali mo\u017eete u\u017eivati i u sezamovom ulju ili&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tahini-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tahini pasti<\/strong><\/a>, koja se priprema mljevenjem sjemenki.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[120\u2013121]<\/mark><\/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\">Prednosti sjemenki sezama<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahvaljuju\u0107i sadr\u017eaju antioksidansa, <strong>poma\u017eu u borbi protiv slobodnih radikala.<\/strong><\/li>\n\n\n\n<li>One su <strong>korisni za probavu.<\/strong><\/li>\n\n\n\n<li>Mogu&nbsp;pomo\u0107i u <strong>sni\u017eavanju razine kolesterola.<\/strong><\/li>\n\n\n\n<li>Zahvaljuju\u0107i sadr\u017eaju magnezija, <strong>mogu pomo\u0107i u sni\u017eavanju krvnog tlaka.<\/strong><\/li>\n\n\n\n<li>Imaju pozitivan u\u010dinak na&nbsp;<strong>zdravlje kostiju.<\/strong><\/li>\n\n\n\n<li>Mogu podr\u017eati <strong>zdravlje \u0161titnja\u010de.<\/strong><\/li>\n\n\n\n<li><strong>Mogu<\/strong> imati <strong>protuupalne u\u010dinke<\/strong><\/li>\n\n\n\n<li><strong>Mogu<\/strong> imati <strong>protuupalne u\u010dinke<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[122\u2013124]<span style=\"color: #ff6600;\">[236]<\/span><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ee sjemenke sezama?<\/h4>\n\n\n\n<p>Sjemenke sezama su bogate <strong>\u017eeljezom, bakrom, magnezijem, fosforom i vitaminima B1, B3 i B6<\/strong>. Osim toga, sadr\u017ee i <strong>antioksidanse<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span>&nbsp;<\/mark>&nbsp;<\/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\">Prosje\u010dne nutritivne vrijednosti sjemenki sezama<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">573 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cabohydrates&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">49.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti od sjemenki sezama i kako ih uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-falafel-s-domacim-humusom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">falafel s doma\u0107im humusom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-humus-od-slanutka-na-3-razlicita-nacina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Humus od slanutka u 3\u00d7 verzije<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-rezanci-sa-seitanom-brokulom-i-azijskim-umakom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sejtan rezanci s brokulom u azijskom umaku<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinske-plocice-granole\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinske granola plo\u010dice<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-stir-fry-s-tofuom-i-povrcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganski stir-fry s tofuom i povr\u0107em<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-hrskavi-kruh-pun-vlakana-i-proteina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hrskavi kruh prepun vlakana i proteina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-soba-rezanci-s-tofuom-i-povrcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">soba rezanci s tofuom i povr\u0107em<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183526.459.png\" alt=\"\u0160to mo\u017eete pripremiti od sjemenki sezama i kako ih uvrstiti u svoju prehranu?\" class=\"wp-image-523056\" title=\"Co si ze sezamov\u00fdch sem\u00ednek p\u0159ipravit a jak je zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183526.459.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183526.459-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Korijenje\"><\/span>Korijenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Blagotvorno korijenje koristi se tisu\u0107ama godina. Me\u0111utim, njihova popularnost danas neprestano raste. Tim vi\u0161e \u0161to ih mo\u017eete koristiti u mnogo oblika. Zahvaljuju\u0107i&nbsp;<strong>koncentriranom obliku praha<\/strong>, daje vam jedinstvenu priliku da isprobate nove sorte.<\/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\">U ovom odjeljku saznat \u0107ete vi\u0161e o ovoj superhrani:<\/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=\"#kurkuma\" style=\"border-radius:0px\">Kurkuma<br><\/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=\"#djumbir\" style=\"border-radius:0px\">\u0110umbir<\/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=\"#ashwagandha\" style=\"border-radius:0px\">Ashwagandha<\/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=\"#maca\" style=\"border-radius:0px\">Maca<\/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<h3 class=\"wp-block-heading\" id=\"kurkuma\">1. Kurkuma<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-kurkuma-u-prahu-gymbeam.html\"><strong>Kurkuma<\/strong><\/a>&nbsp;<em>(Curcuma longa)<\/em> koristi se diljem svijeta tisu\u0107ama godina, naprimjer kao va\u017ean element u hinduisti\u010dkim i budisti\u010dkim vjerskim ceremonijama. Osim toga, redovnicima je bilo zabranjeno nositi bijelu odje\u0107u, pa su svoju odje\u0107u bojali kurkumom. Zbog izvrsne dostupnosti nosi nadimak&nbsp;<strong>indijski \u0161afran.<\/strong> U vrijeme kada je \u0161afran bio skup i relativno <strong>rijedak<\/strong>, kurkuma se koristila kao zamjena. Danas je sve popularnija pa se nerijetko u kafi\u0107ima mo\u017ee na\u0107i, naprimjer,&nbsp;<strong>latte s kurkumom<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[125]<\/span><\/mark><\/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\">Dobrobiti kurkume<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahvaljuju\u0107i protuupalnim u\u010dincima, mo\u017ee pomo\u0107i kod<strong>&nbsp;artritisa.<\/strong><\/li>\n\n\n\n<li>Mo\u017ee u odre\u0111enoj mjeri<strong> smanjiti simptome tjeskobe i depresije.<\/strong><\/li>\n\n\n\n<li>Povezan je s manjom vjerojatno\u0161\u0107u razvoja&nbsp;<strong>neurodegenerativnih bolesti.<\/strong><\/li>\n\n\n\n<li><strong>Koristi se<\/strong> <strong>kao pomo\u0107no sredstvo u lije\u010denju kardiovaskularnih bolesti.<\/strong><\/li>\n\n\n\n<li><strong>Pozitivno djeluje na zdravlje mozga.<\/strong><\/li>\n\n\n\n<li>Povezan je sa <strong>smanjenim rizikom od razvoja raka<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[126\u2013129]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei kurkuma?<\/h4>\n\n\n\n<p><strong>Kurkuma<\/strong> je tako\u0111er poznata po visokom sadr\u017eaju antioksidansa poput polifenola. Najpoznatiji je kurkumin, kojemu duguje mnoge svoje sposobnosti. Sigurno mu ne nedostaje&nbsp;<strong>vitamina C, vitamina B6, mangana, \u017eeljeza ili kalija<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/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\">Nutritivne vrijednosti kurkume<\/h4>\n\n\n\n<p>Navedene vrijednosti odnose se na 100 g kurkume u prahu.<\/p>\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\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">395 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">53.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s kurkumom i kako je uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-piletina-s-kurkumom-i-kokosovim-mlijekom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pile\u0107a mje\u0161avina s kurkumom i kokosovim mlijekom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-piletina-s-maslacem-na-indijski-nacin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Indijska piletina s maslacem<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-aromaticni-indijski-curry-s-nasjeckanom-piletinom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mirisni indijski curry s nasjeckanim pile\u0107im mesom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-humus-od-slanutka-na-3-razlicita-nacina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">humus<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-krem-juha-od-lece\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kremasta juha od le\u0107e<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-curry-s-tofuom-i-slanutkom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veganski curry s tofuom i slanutkom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-juha-od-slanutka-s-curryjem-kokosovim-mlijekom-i-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">curry juha od slanutka s kokosovim mlijekom i kvinojom<\/a><\/li>\n\n\n\n<li>dodati shotu od \u0111umbira za pove\u0107anje udjela korisnih tvari<\/li>\n\n\n\n<li>latte od kurkume<\/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=\"djumbir\">2. \u0110umbir&nbsp;<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-dumbir-u-prahu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0110umbir<\/strong><\/a>&nbsp;<em>(Zingiber officinale)<\/em> je namirnica s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-dumbir-moze-poboljsati-nase-zdravlje-i-pomoci-u-mrsavljenju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mnogim blagodatima<\/strong><\/a>, koja ima svoju tradiciju uglavnom u Japanu. Tamo se prvenstveno koristi izme\u0111u slijedova jela za \u010di\u0161\u0107enje nepca i pripremu za nove okuse. Naj\u010de\u0161\u0107e se koristi u obliku \u010daja kada se \u017eelite ugrijati ili kada ste bolesni. Tako\u0111er se koristi za aromatiziranje hrane. Ulje iz ovog korijena&nbsp;tako\u0111er se <strong>koristi kao sastojak parfema<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[130]<\/span><\/mark><\/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\">Dobrobiti \u0111umbira<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017ee <strong>pomo\u0107i u smanjenju boli povezane s osteoartritisom.<\/strong><\/li>\n\n\n\n<li>Mo\u017ee <strong>sniziti krvni tlak.<\/strong><\/li>\n\n\n\n<li>Mo\u017ee<strong> pomo\u0107i u smanjenju menstrualne boli.<\/strong><\/li>\n\n\n\n<li>Ima <strong>protuupalna svojstva.<\/strong><\/li>\n\n\n\n<li>Mo\u017ee biti&nbsp;<strong>u\u010dinkovito tijekom mr\u0161avljenja.<\/strong><\/li>\n\n\n\n<li>Poma\u017ee <strong>smanjiti mu\u010dninu, \u010dak i tijekom trudno\u0107e ili tijekom kemoterapije<\/strong>.<\/li>\n\n\n\n<li><strong>Podr\u017eava imunitet.<\/strong><\/li>\n\n\n\n<li>Koristan je za <strong>zdravlje kardiovaskularnog sustava.<\/strong><\/li>\n\n\n\n<li>Poma\u017ee u <strong>borbi protiv oksidativnog stresa<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[131\u2013139]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei \u0111umbir?<\/h4>\n\n\n\n<p>\u0110umbir je bogat<strong>&nbsp;antioksidansima, posebno gingerolom. <\/strong>Osim toga, sadr\u017ei i <strong>vitamin B6, \u017eeljezo, kalij, vitamin C, magnezij, fosfor, cink, folnu kiselinu i vitamin B3.<\/strong> <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/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\">Nutritivne vrijednosti \u0111umbira<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">81 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">15.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.82 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.75 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s \u0111umbirom i kako ga uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-pad-thai-s-piletinom-i-dumbirom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pad Thai s piletinom i \u0111umbirom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-recepata-za-najpopularnije-smoothie-napitke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smoothie<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-ukusni-ramen-bogat-proteinima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ukusni ramen pun proteina i okusa<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-teriyaki-piletina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Teriyaki piletina<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-piletina-s-maslacem-na-indijski-nacin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Indijska piletina s maslacem<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socna-pileca-prsa-u-umaku-od-narance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">so\u010dna pile\u0107a prsa u umaku od naran\u010de<\/a><\/li>\n\n\n\n<li>jesenski kola\u010di<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ginger-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">shotovi<\/a><\/li>\n\n\n\n<li>\u010daj od \u0111umbira<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-1124x749.jpg\" alt=\"\u0160to mo\u017eete pripremiti s \u0111umbirom i kako ga uvrstiti u svoju prehranu?\" class=\"wp-image-523072\" title=\"Co si ze z\u00e1zvoru p\u0159ipravit a jak ho zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ashwagandha\">3. Ashwagandha<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-ashwagandha-prah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ashwagandha<\/strong><\/a>&nbsp;<em>(Withania somnifera)<\/em> je biljka koja se tisu\u0107ama godina koristi u ayurvedi i kineskoj medicini. Mo\u017eda ju poznajete i kao&nbsp;<strong>indijski ginseng ili indijska zimska tre\u0161nja<\/strong>. To je mali grm sa \u017eutim cvjetovima koji se uglavnom uzgaja u Indiji i sjevernoj Africi. Smatra se &#8220;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>adaptogenom<\/strong><\/a>&#8221; s mnogim blagotvornim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>prednostima<\/strong><\/a>, zbog \u010dega postaje sve popularnija u cijelom svijetu.<\/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\">Dobrobiti ashwagandhe<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017ee vam pomo\u0107i da<strong> bolje upravljate stresnim situacijama.<\/strong><\/li>\n\n\n\n<li>Poma\u017ee u <strong>boljem upravljanju tjeskobom.<\/strong><\/li>\n\n\n\n<li>Ima <strong>pozitivan u\u010dinak na kognitivne funkcije<\/strong>. Mo\u017ee <strong>pobolj\u0161ati pam\u0107enje, koncentraciju, psihi\u010dko blagostanje i san.<\/strong><\/li>\n\n\n\n<li>Mo\u017ee imati pozitivan u\u010dinak na razinu testosterona i na <strong>cjelokupno reproduktivno zdravlje mu\u0161karaca i \u017eena.<\/strong><\/li>\n\n\n\n<li><strong>Podr\u017eava imunitet.<\/strong><\/li>\n\n\n\n<li>Pobolj\u0161ava <strong>rad kardiovaskularnog sustava i regeneraciju<\/strong>&nbsp;kod zdravih sporta\u0161a.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[140\u2013144]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje blagotvorne tvari sadr\u017ei ashwagandha?<\/h4>\n\n\n\n<p>Glavne funkcionalne tvari&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ashwagandha-ksm-66r-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ashwagandhe<\/a>, zahvaljuju\u0107i kojima ova biljka ima toliko blagotvornih u\u010dinaka, su&nbsp;<strong>alkaloidi&nbsp;<\/strong>(izopeletierin, anaferin, kuseohigrin, anahigrin itd.),&nbsp;<strong>saponini i&nbsp;steroidni laktoni&nbsp;<\/strong>(vitanolidi, vitaferini). Upravo se vitanolidi smatraju glavnom biolo\u0161ki aktivnom tvari ovog sna\u017enog adaptogena.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[145]<\/span><\/mark><\/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\">Nutritivne vrijednosti ashwagandhe<\/h4>\n\n\n\n<p>Navedene vrijednosti odnose se na 100 g ashwagandhe u prahu.<\/p>\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\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">350 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s ashwagandhom i kako je uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>u obliku praha mo\u017ee se dodati u smoothieje, ka\u0161e i deserte<\/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=\"maca\">4. Maca<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/maca-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Maca<\/strong><\/a>&nbsp;<em>(Lepidium meyenii)<\/em>&nbsp;odnosno&nbsp;<strong>Peruanski ginseng ili&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-maca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Peruanska maca<\/strong><\/a>&nbsp;je biljka koja je porijeklom iz Anda i raste samo na velikim nadmorskim visinama. Mo\u017ee biti razli\u010ditih boja &#8211; od \u017eute do crvene, ljubi\u010daste do crne. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/maca-supernamirnica-i-cudo-iz-perua\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Najvi\u0161e koristi<\/a> od nje \u0107ete imati ako ju koristite sirovu, u obliku praha, tableta ili kapsula. Spada me\u0111u&nbsp;<strong>adaptogene<\/strong> i stoga ima neosporne pozitivne u\u010dinke na va\u0161 organizam.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[146]<\/span><\/mark><\/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\">Dobrobiti mace<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozitivno djeluje na libido<\/strong>&nbsp;te bi, prema istra\u017eivanjima, mogla djelovati kao pomo\u0107 u slu\u010daju erektilne disfunkcije. Kao rezultat toga, koristi se u <strong>nastojanju da se pobolj\u0161a seksualni \u017eivot<\/strong>.<\/li>\n\n\n\n<li>Mo\u017ee&nbsp;<strong>pobolj\u0161ati kvalitetu, koli\u010dinu i pokretljivost sperme.<\/strong><\/li>\n\n\n\n<li><strong>Podr\u017eava performanse izdr\u017eljivosti.<\/strong><\/li>\n\n\n\n<li><strong>Mo\u017ee smanjiti simptome depresije <\/strong>kod \u017eena u menopauzi.<\/li>\n\n\n\n<li>Mo\u017ee <strong>sniziti krvni tlak u slu\u010dajevima hipertenzije.<\/strong><\/li>\n\n\n\n<li>Poma\u017ee u <strong>borbi protiv slobodnih radikala i oksidativnog stresa<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[147\u2013152]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje blagotvorne tvari sadr\u017ei maca?<\/h4>\n\n\n\n<p>Maca sadr\u017ei niz korisnih esencijalnih aminokiselina. Ne nedostaje joj ni <strong>vlakana, \u017eeljeza, joda, kalija, bakra, mangana, vitamina C, B2, B3 i B6<\/strong>. No, moramo spomenuti i <strong>polifenole, macaene<\/strong> (nezasi\u0107ene masne kiseline tipi\u010dne za macu),<strong> alkaloide<\/strong> (npr. macamide), <strong>glukozinolate, fitosterole i tanine<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span>[153\u2013154][237\u2013240]<\/mark><\/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\">Nutritivne vrijednosti mace<\/h4>\n\n\n\n<p>Navedene vrijednosti odnose se na 100 g mace u prahu.<\/p>\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\"><center>Nutritivne vrijednosti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/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\">320 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">72 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bjelan\u010devine<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to mo\u017eete pripremiti s macom i kako je uvrstiti u svoju prehranu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>u obliku praha mo\u017ee se dodati u smoothieje, ka\u0161e i deserte<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T184502.945.png\" alt=\"\u0160to mo\u017eete pripremiti s macom i kako je uvrstiti u svoju prehranu?\" class=\"wp-image-523089\" title=\"Co si z macy p\u0159ipravit a jak ji zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T184502.945.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T184502.945-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gljive\"><\/span>Gljive<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako je uobi\u010dajeno imati gljive u svojoj prehrani,&nbsp;<strong>neke mo\u017eda ne\u0107e biti lako dostupne u sirovom obliku<\/strong>. Stoga mo\u017eete pribje\u0107i i kori\u0161tenju dodataka u obliku kapsula ili tableta. To je i razlog za\u0161to namjerno isklju\u010dujemo nutritivne vrijednosti za ovu kategoriju. No, sigurno vam ne\u0107emo uskratiti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-su-ucinci-reishija-bukovaca-i-drugih-ljekovitih-gljiva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">informacije o njihovim prednostima<\/a>.&nbsp;<\/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\">U ovom odjeljku saznat \u0107ete vi\u0161e o ovoj superhrani:<\/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=\"#kordiceps\" style=\"border-radius:0px\">Kordiceps<\/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=\"#reishi\" style=\"border-radius:0px\">Reishi<\/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=\"#chaga\" style=\"border-radius:0px\">Chaga<\/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=\"#hericium\" style=\"border-radius:0px\">Hericium<\/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=\"#shiitake\" style=\"border-radius:0px\">Shiitake<\/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=\"#maitake\" style=\"border-radius:0px\">Maitake<\/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=\"#bukovaca\" style=\"border-radius:0px\">Bukova\u010da<\/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=\"#ostale-gljive\" style=\"border-radius:0px\">Ostale gljive<\/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<h3 class=\"wp-block-heading\" id=\"kordiceps\">1. Kordiceps&nbsp;<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kordiceps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kordiceps<\/strong><\/a>&nbsp;<em>(Ophiocordyceps sinensis)<\/em> odnosno kineska gusjenica ranije se nazivala blagom. Kao \u0161to ime sugerira, njegov&nbsp;oblik <strong>podsje\u0107a na gusjenicu<\/strong>&nbsp;i poznato je da parazitira na li\u010dinkama insekata. Iako postoji vi\u0161e od 400 vrsta kordicepsa, istra\u017eivanja su uglavnom usmjerena na zdravstvene u\u010dinke&nbsp;<em>Cordyceps sinensis and Cordyceps militaris,<\/em> koji su me\u0111u naj\u010de\u0161\u0107e kori\u0161tenima.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"> [155\u2013156]<\/mark><\/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\">Prednosti kordicepsa<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017ee imati&nbsp;<strong>protuupalne i analgetske u\u010dinke<\/strong>&nbsp;zbog sadr\u017eaja <strong>kordicepina.<\/strong><\/li>\n\n\n\n<li>Ima <strong>pozitivan&nbsp;u\u010dinak na izvedbu i fizi\u010dko blagostanje.<\/strong><\/li>\n\n\n\n<li>Koristi se&nbsp;kao <strong>potpora u lije\u010denju raka<\/strong>.<\/li>\n\n\n\n<li>Mo\u017ee pomo\u0107i u <strong>smanjenju oksidativnog stresa.<\/strong><\/li>\n\n\n\n<li>Koristi se&nbsp;kao <strong>dio anti-age rutine za usporavanje znakova starenja.<\/strong><\/li>\n\n\n\n<li>Koristan je za&nbsp;<strong>zdravlje srca.<\/strong><\/li>\n\n\n\n<li>Ima&nbsp;<strong>pozitivan u\u010dinak na va\u0161 imunitet<\/strong><strong>. <\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[157\u2013161]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei kordiceps?<\/h4>\n\n\n\n<p>Kordiceps je poznat po svom sadr\u017eaju&nbsp;<strong>nukleozida, polisaharida, sterola, proteina, aminokiselina i polipeptida.<\/strong> Ostale bioaktivne tvari uklju\u010duju kordicepin, ergosterol, manitol i adenozin. Zahvaljuju\u0107i tome, mo\u017ee se pohvaliti mnogim pozitivnim u\u010dincima na ljudski organizam.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[162]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"reishi\">2. Reishi&nbsp;<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/reishi-gljiva-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Reishi<\/strong><\/a><em> (Ganoderma lucidum)&nbsp;<\/em>je gljiva&nbsp; porijeklom iz Azije, koju mo\u017eda poznajete i pod imenom <strong>Glossy Ganoderma<\/strong>. To je tamna gljiva drvenaste teksture koja ima sjajnu povr\u0161inu. Na kineskom se njegovo ime povezuje s duhovnom mo\u0107i, besmrtno\u0161\u0107u, uspjehom, blagostanjem i dugovje\u010dno\u0161\u0107u. Prije je ovu gljivu bilo te\u0161ko prona\u0107i, no danas je obi\u010dno dostupna <strong>u obliku praha ili tableta<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[163\u2013165]<\/mark><\/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\">Dobrobiti reishija<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017ee pomo\u0107i u<strong> stabilizaciji razine \u0161e\u0107era u krvi<\/strong> (glikemija).<\/li>\n\n\n\n<li>Podr\u017eava <strong>otpornost organizma.<\/strong><\/li>\n\n\n\n<li>Studije tako\u0111er spominju njegove kemopreventivne&nbsp;ili <strong>tumoricidne&nbsp;<\/strong>(ubijanja tumora) sposobnosti.<\/li>\n\n\n\n<li>Mo\u017ee pomo\u0107i u<strong> smanjenju simptoma neurastenije (neuralne slabosti)<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[166\u2013169]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje blagotvorne tvari sadr\u017ei Reishi?<\/h4>\n\n\n\n<p>Reishi je poznat po sadr\u017eaju <strong>bioaktivnih tvari kao \u0161to su terpenoidi, steroidi, fenoli i nukleotidi.<\/strong> Jo\u0161 jedna velika prednost je sadr\u017eaj proteina, uklju\u010duju\u0107i esencijalne aminokiseline lizin i leucin. Tri glavne fiziolo\u0161ki aktivne komponente reishija su polisaharidi, peptidoglikani i triterpeni. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[170\u2013173]<\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-1124x843.jpg\" alt=\"Koje blagotvorne tvari sadr\u017ei Reishi?\" class=\"wp-image-523106\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky reishi obsahuje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"chaga\">3. Chaga<\/h3>\n\n\n\n<p>Gljiva&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ekstrakt-gljive-chaga-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>chaga<\/strong><\/a>&nbsp;<em>(Inonotus obliquus)<\/em> mo\u017ee biti tako\u0111er poznata kao andslanted rust. To je gljiva koja uni\u0161tava drvo i raste na stablima breze te nalikuje hrpi zemlje. No, od potonjeg se razlikuje po naran\u010dastom dijelu. Chaga raste ispod kore drveta, koja zbog toga postupno otpada. Nalazi se u sjevernoj Europi, Rusiji ili Aziji. Najlak\u0161i na\u010din da iskoristite njezine prednosti je kori\u0161tenje koncentriranih dodataka kao \u0161to je pra\u0161kasti oblik.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Dobrobiti \u010dage chage&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Povezana je s <strong>ni\u017eim vrijednostima &#8220;lo\u0161eg&#8221; kolesterola<\/strong>.<\/li>\n\n\n\n<li>U studijama je uo\u010deno <strong>usporavanje&nbsp;rasta stanica raka ili tumora.<\/strong><\/li>\n\n\n\n<li><strong>Povezuje se<\/strong> s <strong>protuupalnim u\u010dincima<\/strong><\/li>\n\n\n\n<li>Ima pozitivan&nbsp;<strong>u\u010dinak na imunolo\u0161ki sustav<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[174\u2013176]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei chaga?<\/h4>\n\n\n\n<p>Chaga sadr\u017ei <strong>polifenole, triterpenoide i polisaharide.<\/strong> Ali tako\u0111er se mo\u017ee pohvaliti&nbsp;dobrim udjelom antioksidansa, koji imaju pozitivan u\u010dinak na tijelo.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[177]<\/span><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hericium\">4. Hericij<\/h3>\n\n\n\n<p><em><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/hericium-lion-s-mane-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hericium erinaceus<\/a> <\/em>je jestiva&nbsp;gljiva poznata i kao lavlja griva. <strong>Bijele je boje<\/strong>&nbsp;i podijeljena na mnogo vise\u0107ih niti. Raste u crnogori\u010dnim \u0161umama u sjevernim klimama poput Kanade, Rusije i sjeverne Europe. Danas je popularna uglavnom zbog svojih <strong>nootropnih svojstava<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[178\u2013180]<\/mark><\/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\">Dobrobiti hericija<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017ee imati&nbsp;<strong>pozitivan u\u010dinak na kognitivne funkcije<\/strong> kao \u0161to su pam\u0107enje ili pa\u017enja, a \u010dak se smatra <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/nootropici-za-poboljsavanje-mozdanih-i-memorijskih-funkcija-za-koje-morate-znati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nootropikom<\/strong><\/a>.<\/li>\n\n\n\n<li>Ima <strong>pozitivan u\u010dinak na psihu<\/strong>. Kod \u017eena u menopauzi poma\u017ee u <strong>smanjenju simptoma depresije i tjeskobe.<\/strong><\/li>\n\n\n\n<li>Studije su tako\u0111er opisale njegovu upotrebu kao <strong>pomo\u0107ni lijek u terapiji<\/strong> za lije\u010denje leukemije.<\/li>\n\n\n\n<li>Mo\u017ee pozitivno utjecati na&nbsp;<strong>zdravlje srca, kontrolirati razinu \u0161e\u0107era, podr\u017eati<\/strong> probavni trakt i <strong>zacjeljivanje rana<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[181\u2013188]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei hericij?<\/h4>\n\n\n\n<p>Hericij je poznat po svom sadr\u017eaju <strong>beta-glukan polisaharida<\/strong>. Ostale korisne tvari sadr\u017eane u hericiju uklju\u010duju erinacine i hericenone, koji su povezani s&nbsp;<strong>neuroprotektivnim u\u010dincima<\/strong>. Lavlja griva tako\u0111er se mo\u017ee pohvaliti \u0161irokim spektrom antioksidansa.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[189\u2013190]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"shiitake\">5. Shiitake<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/shiitake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Shiitake<\/strong><\/a>&nbsp;<em>(Lentinula edodes)<\/em> je jedna od najpopularnijih gljiva u svijetu, redovito se pojavljuje u prehrani mnogih ljudi. Mo\u017eda je poznajete i kao &#8220;Lentinula&nbsp;<strong>gljiva<\/strong>&#8220;, no nazivaju je i eliksirom \u017eivota. Ima sme\u0111i \u0161e\u0161ir tipi\u010dnog promjera 5 &#8211; 10 cm. Me\u0111utim, na njezinoj se povr\u0161ini mogu pojaviti i svjetliji nepravilni dijelovi. Shiitake se odlikuju&nbsp;<strong>mesnato\u0161\u0107u i bogatim okusom<\/strong>, zbog \u010dega su dio azijske prehrane stotinama godina.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[191]<\/span><\/mark><\/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\">Dobrobiti shiitakea<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017ee imati<strong>&nbsp;pozitivan u\u010dinak na razinu kolesterola.<\/strong><\/li>\n\n\n\n<li>Mo\u017ee <strong>podr\u017eati pravilnu funkciju imuniteta.<\/strong><\/li>\n\n\n\n<li>U studijama je tako\u0111er poznata&nbsp;po svojim <strong>protukancerogenim<\/strong>&nbsp;<strong>svojstvima.<\/strong><\/li>\n\n\n\n<li>Mo\u017ee <strong>oja\u010dati imunolo\u0161ki sustav<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[192\u2013195]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei shiitake?<\/h4>\n\n\n\n<p>Shiitake su <strong>bogate vlaknima.<\/strong> Od aktivnih tvari potrebno je spomenuti terpenoide, sterole i lipide koji imaju niz pozitivnih u\u010dinaka. Prisutna koli\u010dina ovisi o duljini uzgoja, skladi\u0161tenja i pripreme. Me\u0111utim, tako\u0111er ima <strong>visok sadr\u017eaj vitamina i minerala.<\/strong> Naprimjer, mo\u017eemo navesti vitamine B5, B2, B3, B6 i vitamin B9. No, u njihov sastav ulaze i bakar, selen, magnezij i cink. I, naravno, bioaktivne tvari kao \u0161to su steroli, eritadenin i sli\u010dno.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"> [196\u2013198]<\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-1124x749.jpg\" alt=\"Koje korisne tvari sadr\u017ei shiitake?\" class=\"wp-image-523122\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky shiitake obsahuje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"maitake\">6. Maitake<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/maitake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Maitake<\/strong><\/a>&nbsp;<em>(Grifola frondosa) <\/em>je gljiva polipora koju mo\u017eda poznajete i pod imenom \u0161umska koko\u0161, ali poznata je i kao gljiva koja ple\u0161e. Ka\u017eu da je ovaj naziv nastao kada su budisti\u010dke \u010dasne sestre tra\u017eile hranu i slu\u010dajno otkrile ovu gljivu. Kako se radilo o velikoj deliciji, pronalazak su proslavili plesom. Njegov plod izgleda kao veliki grozd, mo\u017eete ga vidjeti na panjevima. Smatra se<strong> adaptogenom<\/strong>, zbog \u010dega ju ljudi diljem svijeta rado uklju\u010duju u svoju prehranu.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[199\u2013201]<\/mark><\/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\">Dobrobiti maitake<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Koristi se za&nbsp;<strong>pove\u0107anje otpornosti organizma na stres <\/strong>i druge vanjske utjecaje.<\/li>\n\n\n\n<li>Studije pokazuju da se mo\u017ee <strong>koristiti&nbsp;kao dodatak lije\u010denju raka<\/strong> jer mo\u017ee pomo\u0107i u smanjenju razvoja stanica raka.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"> [202\u2013204]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ei maitake?<\/h4>\n\n\n\n<p>Glavne bioaktivne tvari su <strong>beta-glukani.<\/strong> Me\u0111utim, postoje i razli\u010dite frakcije polisaharida. Naravno, tu je i pristojna koli\u010dina aminokiselina. Osim toga, maitake se mo\u017ee pohvaliti visokim sadr\u017eajem vitamina B3. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[205\u2013206]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bukovaca\">7. Bukova\u010de<\/h3>\n\n\n\n<p><strong>Bukova\u010de<\/strong><em>&nbsp;(Pleurotus ostreatus)<\/em> su popularne, lako dostupne gljive. Prepoznaje ih se po bijelim do svijetlosme\u0111im plodovima ljevkastog oblika, promjera pribli\u017eno 5 &#8211; 25 cm. Jo\u0161 jedna karakteristi\u010dna zna\u010dajka je krati stru\u010dak i tako\u0111er pojavnost u grozdovima. Ima delikatan okus i bar\u0161unastu teksturu, zbog \u010dega je vrlo popularna u kuhanju. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[207]<\/span><\/mark><\/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\">Dobrobiti bukova\u010da<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poma\u017eu tijelu da se nosi s oksidativnim stresom.<\/li>\n\n\n\n<li>Mogu pomo\u0107i u smanjenju razine &#8220;lo\u0161eg&#8221; kolesterola u krvi.<\/li>\n\n\n\n<li>Tako\u0111er mogu pomo\u0107i u pobolj\u0161anju krvnog tlaka i razine glukoze u krvi kod pacijenata s dijabetesom.<\/li>\n\n\n\n<li><strong>Podr\u017eavaju imunitet.<\/strong><\/li>\n\n\n\n<li>Poma\u017eu u <strong>smanjenju umora i iscrpljenosti.<\/strong><\/li>\n\n\n\n<li>Doprinose za\u0161titi stanica od oksidativnog stresa. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[208\u2013213]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje korisne tvari sadr\u017ee bukova\u010de?<\/h4>\n\n\n\n<p>Sadr\u017ee mnoge bioaktivne tvari poput polisaharida, peptida, proteina, terpenoida, estera masnih kiselina i polifenola. Osim toga, izvrstan su izvor vitamina B3 i vitamina B2. <strong>Va\u017ene antioksidanse prona\u0107i \u0107ete<\/strong> i u bukova\u010dama.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"674\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-1124x674.jpg\" alt=\"Koje korisne tvari sadr\u017ee gljive kamenice?\" class=\"wp-image-523138\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky hl\u00edva \u00fast\u0159i\u010dn\u00e1 obsahuje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-1124x674.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-400x240.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-1536x922.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-2048x1229.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ostale-gljive\">Koje su jo\u0161 gljive superhrana?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Puranov rep<\/strong><strong><em>&nbsp;(Trametes versicolor)<\/em><\/strong> sadr\u017ei leucin, izoleucin, metionin, tirozin, glutamin i asparagin. Tako\u0111er sadr\u017ei vitamin B3 (niacin) i masne kiseline. Djeluje na <strong>podr\u017eavanje imuniteta<\/strong>, kao dio prevencije raka dojke, ali je i prebiotik.<\/li>\n\n\n\n<li><strong>Bijela gljiva ili snje\u017ena gljiva <em>(Tremella fuciformis)<\/em><\/strong> mo\u017ee se pohvaliti polisaharidima, proteinima, vlaknima, vitaminima, antioksidansima i mineralima. Poma\u017ee <strong>smanjiti oksidativni stres<\/strong>, ima neuroza\u0161titnu funkciju i djeluje kao dodatak za ljude koji se bore protiv raka. Osim toga, naziva se <strong>gljivom dugovje\u010dnosti<\/strong>.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[214\u2013226]<\/mark><\/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=\"Koja_jos_superhrana_postoji\"><\/span>Koja jo\u0161 superhrana postoji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Psilijum<\/strong><\/a> klasificira se kao topivo vlakno, ali njegova svojstva djelomi\u010dno podsje\u0107aju na netopiva vlakna. Ima&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pozitivni efekt na probavu<\/strong><\/a>, poma\u017ee u sni\u017eavanju kolesterola, utje\u010de na razinu \u0161e\u0107era u krvi, \u0161to mo\u017ee pomo\u0107i dijabeti\u010darima, a ne manje va\u017eno, odli\u010dan je za mr\u0161avljenje. Poma\u017ee u odr\u017eavanju osje\u0107aja sitosti.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"> [227\u2013230]<\/mark><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-guarana-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Guarana<\/strong><\/a> poznata je po tome \u0161to sadr\u017ei vi\u0161e kofeina od zrna kave. Osim toga, sadr\u017ei i katehine i procijanidine. Popularan je uglavnom zbog svojih <strong>stimulativnih u\u010dinaka<\/strong>. No, koristi se i u njezi imuniteta i probave. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[232]<\/span> <span style=\"color: #ff6600;\">[213]<\/span><\/mark><\/li>\n\n\n\n<li><strong>Fermentirani mlije\u010dni proizvodi<\/strong> su mlije\u010dni&nbsp;proizvodi koji su pro\u0161li fermentaciju, tijekom koje se <strong>laktoza<\/strong>&nbsp;cijepa, \u010dine\u0107i gotove proizvode probavljivijima. Osim toga, sadr\u017ee ve\u0107i broj zdravih bakterija, \u0161to cijeni <strong>va\u0161 cijeli probavni sustav.<\/strong> <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[233]<\/span><\/mark><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/crna-kvinoja-gymbeam.html\"><strong>Kvinoja<\/strong><\/a>&nbsp;je&nbsp;<strong>bezgutenska pseudo\u017eitarica koja sadr\u017ei<\/strong>&nbsp;\u017eeljezo, magnezij, kalij, cink, bakar i selen. No, sadr\u017ei i vitamine B1, B2, B6 i B9. Sjajan je izvor proteina. Mo\u017ee pomo\u0107i i tijekom mr\u0161avljenja, no dobar je i za odr\u017eavanje razine \u0161e\u0107era i kolesterola u krvi te je <strong>korisna za probavu<\/strong>. Osim toga, poma\u017ee&nbsp;u <strong>borbi protiv oksidativnog stresa.<\/strong>&nbsp;Na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kvinoja-bezglutenska-zitarica-i-superhrana-bogata-proteinima-vlaknima-i-vitaminima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>poseban \u010dlanak \u0107e re\u0107i vi\u0161e o tome<\/strong><\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Heljda<\/strong> sadr\u017ei kalij, fosfor, magnezij, kalcij i \u017eeljezo. Tako\u0111er ne nedostaje vitamina B2, B3, folne kiseline, vitamina K i B6. <strong>Podr\u017eava zdravlje srca i probavu<\/strong>.<\/li>\n\n\n\n<li><strong>Amarant<\/strong> sadr\u017ei \u017eeljezo, magnezij, bakar, vitamin B6 i folnu kiselinu. Mo\u017ee pomo\u0107i u sni\u017eavanju razine kolesterola i ima&nbsp;<strong>utjecaj na zdravlje kardiovaskularnog sustava.<\/strong> <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[234]<\/span><\/mark><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/med-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Med<\/strong><\/a> sadr\u017ei vitamine, minerale, fenole, organske spojeve, karotenoide, enzime i druge bioaktivne tvari. Mo\u017ee biti koristan kao pomo\u0107 pri zacjeljivanju rana, a tako\u0111er mo\u017ee ubla\u017eiti simptome \u010dira na \u017eelucu ili probavnih smetnji. Tako\u0111er se&nbsp;koristi <strong>za upalu grla i ka\u0161alj.<\/strong> <strong>Manuka med<\/strong> s Novog Zelanda odli\u010dan je izbor.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[231]<\/span><\/mark><\/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, postoji mnogo drugih namirnica koje su<strong> bogate korisnim tvarima<\/strong> i mogu se smatrati superhranom. To svakako ne zna\u010di da se morate dr\u017eati samo ovog popisa. Stoga nastojte odr\u017eavati raznoliku prehranu kako biste iz svake namirnice i njezinih korisnih tvari izvukli maksimum.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-1124x749.jpeg\" alt=\"Koja jo\u0161 superhrana postoji?\" class=\"wp-image-523154\" title=\"Jak\u00e9 dal\u0161\u00ed superpotraviny zn\u00e1me?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_mozete_dodati_vise_superhrane_svojoj_prehrani\"><\/span>Kako mo\u017eete dodati vi\u0161e superhrane svojoj prehrani?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<ul>\n<li>Cjelovite namirnice poput vo\u0107a i povr\u0107a trebale bi biti <strong>dio svakog obroka.<\/strong> Ne morate ih jesti samo u salatama, mnoge od njih mo\u017eete <strong>ubaciti u tijesto<\/strong> za deserte, a da nitko i ne zna.<\/li>\n<\/ul>\n\n\n<ul class=\"wp-block-list\">\n<li>Cjelovite namirnice poput vo\u0107a i povr\u0107a trebale bi biti <strong>dio svakog obroka.<\/strong> Ne morate ih jesti samo u salatama, mnoge od njih mo\u017eete <strong>ubaciti u tijesto<\/strong> za deserte, a da nitko i ne zna.<\/li>\n\n\n\n<li>Od gljiva mo\u017eete pripremiti odli\u010dne juhe, umake i priloge. Ako ih ne volite, svejedno mo\u017eete iskoristiti njihove dobrobiti<strong> putem tableta, kapsula ili u obliku praha.<\/strong><\/li>\n\n\n\n<li>Ora\u0161asti plodovi jo\u0161 su jedna namirnica koja se dobro sla\u017ee u mnogim jelima i daje malo hrskavosti. Pogodni su i kao<strong> samostalni me\u0111uobrok.<\/strong><\/li>\n\n\n\n<li>I opet, korijenje poput \u0111umbira ili mace dostupno je u mnogim oblicima. Mogu se dodati&nbsp;<strong>umacima<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/smoothie-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>smoothiejima<\/strong><\/a><strong>,&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/tag\/kasa-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ka\u0161ama<\/strong><\/a><strong>,&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/deserti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>desertima<\/strong><\/a>&nbsp;<strong>i drugim jelima<\/strong>. Sli\u010dno tome, druga superhrana dostupna je u mnogim oblicima.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, superhrana nisu samo&nbsp;<strong>zelene pilule<\/strong> koje mo\u017eda nisu ba\u0161 privla\u010dne na prvi pogled. Zahvaljuju\u0107i ovom \u010dlanku, mo\u017eda ste \u010dak shvatili&nbsp;koliko <strong>superhrane imate kod ku\u0107e<\/strong>&nbsp;i rutinski je uklju\u010dujete u svoju prehranu. Ovdje je najva\u017enije naglasiti&nbsp;raznovrsnu prehranu, kako biste unijeli sve potrebne makronutrijente. Dodate li neku superhranu svakom obroku, lako \u0107ete iskoristiti njihove dobrobiti. To \u0107e podr\u017eati va\u0161e zdravlje i cjelokupnu vitalnost te \u0107e se osje\u0107ati dobro. \u0160tovi\u0161e, na ovaj na\u010din mo\u017eete lako&nbsp;<strong>pomo\u0107i tijelu da prevlada ili sprije\u010diti da razvije mnoge bolesti<\/strong>.<\/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\/gljive\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMushrooms\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>Vjerojatno ste svi ve\u0107 \u010duli rije\u010d superhrana. Vjerojatno vam je donekle jasno da se radi o namirnicama koje su korisne za va\u0161e zdravlje i koje bi trebale biti redoviti dio va\u0161e prehrane. Me\u0111utim, to ne zna\u010di da \u0107ete jednostavnim konzumiranjem superhrane ste\u0107i super zdravlje s natruhom besmrtnosti. Morate se usredoto\u010diti na svoj cjelokupni stil \u017eivota&#8230;.<\/p>\n","protected":false},"author":43,"featured_media":534084,"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":[7013,7619,7385,7643],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-573954","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-fruit","9":"tag-health","10":"tag-superfoods","11":"tag-vegetables","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Opse\u017ean pregled superhrane: koja je najbolja i kako vam mo\u017ee 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