{"id":641260,"date":"2024-11-22T15:34:46","date_gmt":"2024-11-22T14:34:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=641260"},"modified":"2025-01-29T12:11:26","modified_gmt":"2025-01-29T11:11:26","slug":"riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/","title":{"rendered":"Riba na va\u0161em tanjuru: Koja je najzdravija, a koje biste trebali izbjegavati?"},"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\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Zasto_bi_vam_trebalo_biti_vazno_jedete_li_ribu\" title=\"Za\u0161to bi vam trebalo biti va\u017eno jedete li ribu?\">Za\u0161to bi vam trebalo biti va\u017eno jedete li ribu?<\/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\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Sto_sadrzi_riba\" title=\"\u0160to sadr\u017ei riba?\">\u0160to sadr\u017ei riba?<\/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\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Po_cemu_se_morska_i_slatkovodna_riba_razlikuju\" title=\"Po \u010demu se morska i slatkovodna riba razlikuju?\">Po \u010demu se morska i slatkovodna riba razlikuju?<\/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\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Vitamini\" title=\"Vitamini\">Vitamini<\/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\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Minerali\" title=\"Minerali\">Minerali<\/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\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Koje_zdravstvene_dobrobiti_ima_riba\" title=\"Koje zdravstvene dobrobiti ima riba?\">Koje zdravstvene dobrobiti ima riba?<\/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\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Koliko_kolicinski_ribe_trebate_jesti_i_koliko_cesto\" title=\"Koliko koli\u010dinski ribe trebate jesti i koliko \u010desto?\">Koliko koli\u010dinski ribe trebate jesti i koliko \u010desto?<\/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\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Sto_je_riblje_ulje_i_treba_li_ga_uzimati_kao_dodatak_prehrani\" title=\"\u0160to je riblje ulje i treba li ga uzimati kao dodatak prehrani?\">\u0160to je riblje ulje i treba li ga uzimati kao dodatak prehrani?<\/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\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Moze_li_konzumacija_ribe_biti_nezdrava\" title=\"Mo\u017ee li konzumacija ribe biti nezdrava?\">Mo\u017ee li konzumacija ribe biti nezdrava?<\/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\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Sto_je_sa_zivom_u_ribi\" title=\"\u0160to je sa \u017eivom u ribi?\">\u0160to je sa \u017eivom u ribi?<\/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\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Koji_se_drugi_kontaminanti_mogu_naci_u_ribi\" title=\"Koji se drugi kontaminanti mogu na\u0107i u ribi?\">Koji se drugi kontaminanti mogu na\u0107i u ribi?<\/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\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Smije_li_se_jesti_sirova_riba\" title=\"Smije li se jesti sirova riba?\">Smije li se jesti sirova riba?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Je_li_konzervirana_riba_zdrava\" title=\"Je li konzervirana riba zdrava?\">Je li konzervirana riba zdrava?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Tko_bi_trebao_izbjegavati_jesti_ribu\" title=\"Tko bi trebao izbjegavati jesti ribu?\">Tko bi trebao izbjegavati jesti ribu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Kako_treba_skladistiti_ribu\" title=\"Kako treba skladi\u0161titi ribu?\">Kako treba skladi\u0161titi ribu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Priprema_ribe\" title=\"Priprema ribe\">Priprema ribe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Kako_inace_mozete_ukljuciti_ribu_u_svoju_prehranu\" title=\"Kako ina\u010de mo\u017eete uklju\u010diti ribu u svoju prehranu?\">Kako ina\u010de mo\u017eete uklju\u010diti ribu u svoju prehranu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong><strong>Riba <\/strong><\/strong>ima reputaciju nutritivno bogate namirnice koja svakako<strong> pripada zdravoj prehrani.<\/strong> No \u010dini se da kod ve\u0107ine ljudi \u010desto izostaje s tanjura. Za\u0161to je jedemo tako malo? Je li razlog strah od te\u0161kih metala u ribi ili vam jednostavno ne odgovara njezin okus?\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nije slu\u010dajno da se <strong>mediteranska prehrana<\/strong>, koja je primjerice bogata ribom, smatra jednom od najzdravijih. Riba je prepuna <strong>esencijalnih nutrijenata<\/strong>, a njezina redovita konzumacija mo\u017ee rezultirati <strong>boljim zdravljem mozga i srca<\/strong>, te ima mnoge druge dobrobiti. Koje su to dobrobiti i je li riba sigurna za vas, danas \u0107emo zajedno razgovarati.\n\n&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 is-style-default\">U ovom \u010dlanku \u010ditat \u0107ete o u\u010dincima ribe na:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#kardiovaskularno-zdravlje\" style=\"border-radius:0px\">Kardiovaskularno zdravlje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oksidativni-stres\" style=\"border-radius:0px\">Oksidativni stres<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#\u017eiv\u010dani-sustav\" style=\"border-radius:0px\">\u017div\u010dani sustav<\/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=\"#dugovje\u010dnost\" style=\"border-radius:0px\">Dugovje\u010dnost<\/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=\"#gubitak_te\u017eine\" style=\"border-radius:0px\">Gubitak te\u017eine<\/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=\"#kosti\" style=\"border-radius:0px\">Kosti<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zasto_bi_vam_trebalo_biti_vazno_jedete_li_ribu\"><\/span>Za\u0161to bi vam trebalo biti va\u017eno jedete li ribu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda si govorite da uop\u0107e nije va\u017eno ako ne jedete ribu. Na kraju krajeva, imate mnogo drugih hranjivih namirnica u svojoj prehrani, pa za\u0161to od toga raditi tako veliku stvar? Ali, istina je da <a href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noopener\">riba<\/a> nije bilo kakva hrana. Naprotiv, ona je prili\u010dno bogato skladi\u0161te hranjivih tvari kojih \u010desto <strong>nema u drugim namirnicama.&nbsp; &nbsp; &nbsp;&nbsp;<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ispostavilo se da je <strong>\u010de\u0161\u0107a konzumacija ribe<\/strong> povezana s <strong>boljim<\/strong> ukupnim <strong>zdravljem<\/strong> i \u010dak <strong>ni\u017eim stopama<\/strong> raka ili sr\u010danih bolesti. Zato zapamtite, sljede\u0107i put kad vam netko ka\u017ee da jedete vi\u0161e ribe, ne govori samo u vjetar.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[12]<\/span><\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/iStock-1047558878-1124x750.jpg\" alt=\"Losos na tanjuru\" class=\"wp-image-638276\" title=\"Losos na tanjuru\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1047558878-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1047558878-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1047558878.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_sadrzi_riba\"><\/span>\u0160to sadr\u017ei riba?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Riba je posebno poznata po visokom udjelu <strong>proteina<\/strong> i <strong>zdravih masti.<\/strong> Me\u0111utim, malo ljudi zna da je treba cijeniti i zbog brojnih <strong>mikronutrijenata<\/strong> koje sadr\u017ei. Ne manjka joj <strong>vitamina<\/strong> i <strong>minerala<\/strong> i to \u010desto u ve\u0107im koli\u010dinama od ostalih namirnica.\n\n&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 is-style-default\">Proteini<\/h3>\n\n\n\n<p>Riba je izvrstan izvor <strong>kompletnih <a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noopener\">proteina<\/a>.<\/strong> Sadr\u017ei sve <strong><a href=\"https:\/\/gymbeam.hr\/blog\/esencijalne-aminokiseline-eaa-i-njihovi-ucinci-izvori-i-doziranje\/\" target=\"_blank\" rel=\"noopener\">esencijalne aminokiseline<\/a><\/strong>, odnosno one koje organizam ne mo\u017ee sam proizvesti ve\u0107 ih mora unositi prehranom. Kao rezultat toga, oni osiguravaju sve potrebne <strong>gra\u0111evne blokove<\/strong> za formiranje <strong>mi\u0161i\u0107a, hormona, enzima<\/strong> i drugih tjelesnih proteina. U prosjeku sadr\u017ei 20 g proteina na 100 g sirove ribe, \u0161to zna\u010di da je gotovo jednaka <a href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noopener\">mesu.<\/a><a href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noopener\"> <sup><mark class=\"has-inline-color has-orange-color\">[5,11]<\/mark><\/sup><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-1124x749.jpeg\" alt=\"Riba u prosjeku sadr\u017ei 20 g proteina na 100 g\" class=\"wp-image-638294\" title=\"Riba u prosjeku sadr\u017ei 20 g proteina na 100 g\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Masti<\/h3>\n\n\n\n<p>Riba je <strong>jedinstvena<\/strong> u svijetu hrane po sadr\u017eaju masti. Naime, iznimno je bogata <strong><a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noopener\">zdravim masno\u0107ama<\/a><\/strong> u obliku <strong>polinezasi\u0107enih masnih kiselina (PUFA), koje<\/strong> su poznate uglavnom po svojim pozitivnim u\u010dincima na <strong>srce<\/strong> i <strong>mozak.<\/strong> U nekim vrstama ribe PUFA \u010dine \u010dak<strong> 30-40% njihovog sadr\u017eaja<\/strong> <strong>masti.<\/strong> Takav je sastav npr. atlantskog lososa ili sku\u0161e. To je iznimno u usporedbi s drugom hranom \u017eivotinjskog podrijetla, poput mesa, jer obi\u010dno <strong>sadr\u017ei ve\u0107inu zasi\u0107enih masti.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span>&nbsp; &nbsp; &nbsp;<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Riba je odli\u010dan izvor omega-3 masnih kiselina<\/h4>\n\n\n\n<p>Riba, posebice<strong>&nbsp;<\/strong>ona<strong> morska<\/strong>, najcjenjenija je zbog sadr\u017eaja<strong> omega-3 masnih kiselina,<\/strong> <strong>posebice<\/strong> onih <strong>dugolan\u010danih &#8211; eikosapentaenske kiseline (EPA)<\/strong> i<strong> dokozaheksaenske kiseline (DHA).<\/strong> Rije\u010d je o <strong>vi\u0161estruko nezasi\u0107enim masnim kiselinama<\/strong>, koje imaju mnoge dokazane zdravstvene prednosti. Kao i druge PUFA, imaju pozitivan u\u010dinak na <strong>srce<\/strong>, osim \u0161to pobolj\u0161avaju<strong> vid<\/strong>, tako\u0111er su bitne za <strong>pravilan razvoj mozga.&nbsp; &nbsp;&nbsp;<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>EPA<\/strong> i <strong>DHA<\/strong> se ne nalaze u zna\u010dajnijim koli\u010dinama nigdje drugdje osim u ribi. To je ono \u0161to je \u010dini izuzetnom namirnicom, a \u010desto \u010duti o ribi u kontekstu omega-3 masnih kiselina. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li saznati vi\u0161e o tome \u0161to omega-3 masne kiseline \u010dine za tijelo, kako se njihov nedostatak o\u010dituje i gdje ih mo\u017eete prona\u0107i? U tom slu\u010daju pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/omega-3-masne-kiseline-konzumirate-li-ih-dovoljno-i-u-ispravnom-omjeru-prema-omega-6\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Omega-3 masne kiseline: kako utje\u010du na mozak, srce, o\u010di ili mi\u0161i\u0107e i kako ih konzumirati?<\/a>&nbsp; &nbsp; &nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-1124x843.jpg\" alt=\"Riba je odli\u010dan izvor omega-3 masnih kiselina\" class=\"wp-image-638312\" title=\"Riba je odli\u010dan izvor omega-3 masnih kiselina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">Koliko masti sadr\u017ei svaka vrsta ribe?<\/h4>\n\n\n\n<p>Me\u0111utim, kada je rije\u010d o udjelu masti, nijedna riba nije ista. Naime, ukupni sadr\u017eaj masti razlikuje se od vrste do vrste. Na temelju toga ribe se dijele u \u010detiri skupine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><strong>ekstra nemasna riba (sadr\u017eaj masti &lt; 2%) \u2013 <\/strong><\/strong>bakalar, \u0161koljke, list, tuna skipjack itd.\n\n&nbsp;\n\n&nbsp;<\/li>\n\n\n\n<li><strong>nemasna riba (sadr\u017eaj masti 2 &#8211; 5%) &#8211;<\/strong> in\u0107uni, tuna, poto\u010dna pastrva, brancin itd.<\/li>\n\n\n\n<li><strong><strong>masna riba (sadr\u017eaj masti 5-10%) &#8211; <\/strong><\/strong>\u0161aran, haringa, sabljarka, sku\u0161a, atlantski losos, sardine, dugoperajna tuna itd.\n\n&nbsp;<\/li>\n\n\n\n<li><strong>ekstra masna riba (sadr\u017eaj masti &gt;10%) &#8211;<\/strong> atlantska sku\u0161a, jegulja, kineski losos itd. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[5]<\/span><\/sup>&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<p>Za\u0161to govorimo o tome? Upravo zbog sadr\u017eaja spomenutih omega-3 masnih kiselina. Logi\u010dno, \u0161to riba ima <strong>vi\u0161e masti<\/strong>, to sadr\u017ei <strong>vi\u0161e omega-3 masnih kiselina.<\/strong>\n\n&nbsp;\n\n&nbsp;<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Po_cemu_se_morska_i_slatkovodna_riba_razlikuju\"><\/span>Po \u010demu se morska i slatkovodna riba razlikuju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako bi omjer masne ribe i sadr\u017eaja omega-3 masnih kiselina bio manje jednostavan,<strong> podrijetlo<\/strong> razli\u010ditih vrsta riba dodatno komplicira situaciju. Naime, najbolji izvori omega-3 masnih kiselina su <strong>masne morske ribe. Slatkovodne ribe<\/strong> imaju znatno manje omega-3. <strong>\u0160aran<\/strong>, na primjer, iako je riba s ve\u0107im udjelom masti, <strong>nije dobar izvor omega-3 masnih kiselina.<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u0161to je to tako? Razlika izme\u0111u \u0161arana i primjerice, atlantske sku\u0161e, morske ribe, le\u017ei u njihovoj <strong>razli\u010ditoj prehrani.<\/strong> Morske ribe ina\u010de se hrane <strong>planktonom<\/strong> koji je prirodno bogat omega-3 aminokiselinama, posebno EPA i DHA. Prehrana slatkovodnih riba sadr\u017ei znatno manje ovih masnih kiselina.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako konzumirate ribu zbog omega-3 masnih kiselina, trebali biste posegnuti za <strong>masnijom morskom <\/strong>ribom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Koja morska riba sadr\u017ei najvi\u0161e omega-3 aminokiselina?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/losos-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">losos<\/a><\/li>\n\n\n\n<li>haringa<\/li>\n\n\n\n<li>sku\u0161a<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sardine-u-maslinovom-ulju-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardine<\/a><\/li>\n\n\n\n<li>dugoperajna tuna <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u0160to to zna\u010di za slatkovodnu ribe?<\/h3>\n\n\n\n<p>Svakako ne \u017eelimo da sada prestanete jesti slatkovodnu ribu. Slatkovodna riba je tako\u0111er izvrstan izvor <strong>proteina, vitamina<\/strong> i <strong>minerala<\/strong>. Sadr\u017ei \u010dak i omega-3 aminokiseline, samo ni pribli\u017eno u tolikoj koli\u010dini kao morska riba. Dakle, ako iz svoje ribe \u017eelite dobiti najvi\u0161e <strong>zdravih masno\u0107a<\/strong>, posegnite za <strong>morskom masnom ribom, ali<\/strong> \u0107e vam zdravlje biti zahvalno i na<strong> ukusnom \u0161aranu <\/strong>ili<strong> smu\u0111u.&nbsp; &nbsp; &nbsp;&nbsp;<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"54646,54652,81421,83578,54673,68527,74083,6503,7974,34240,28189,57844,34126,67396,74083,5585\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Vitamini\"><\/span>Vitamini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Riba nije samo bogata zdravim mastima i proteinima, ve\u0107 ima i mnogo mikronutrijenata, uklju\u010duju\u0107i <a href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" rel=\"noopener\">vitamine<\/a>. Sljede\u0107e je svakako vrijedno spomena.\n\n&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\" target=\"_blank\" rel=\"noopener\"><strong><strong>Vitamin D <\/strong><\/strong><\/a>zaslu\u017euje prvo mjesto jer ga op\u0107enito ima u <strong>vrlo malo namirnica.<\/strong> Te\u0161ko ga je unijeti prehranom, ali je toliko va\u017ean za va\u0161 <strong>imunitet, kosti<\/strong> i <strong>cjelokupno zdravlje.<\/strong> Osobito u zimskim mjesecima, kada ga ne dobivate putem sun\u010deve svjetlosti, ne smijete zanemariti unos putem prehrane. <strong>Masna riba<\/strong> (sku\u0161a, losos, haringa i dr.), kao njegov <strong>najbolji izvor hrane<\/strong>, tu ima neizostavnu ulogu. Me\u0111utim, posebno za ovaj vitamin obi\u010dno se savjetuje <a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noopener\">nadoknada<\/a> izvan ljetnih mjeseci. <sup><mark class=\"has-inline-color has-orange-color\">[5,11]<\/mark><\/sup><\/li>\n\n\n\n<li>Vitamin B12 je originalan po tome \u0161to se nalazi gotovo isklju\u010divo u hrani \u017eivotinjskog podrijetla. Riba nije iznimka i mo\u017eda je najbolji izvor za ljude koji izbjegavaju meso. Najvi\u0161e ga sadr\u017ee losos, sku\u0161a i haringa.<\/li>\n\n\n\n<li><strong><strong><a href=\"https:\/\/gymbeam.hr\/vitamin-b6-gymbeam-85909.html\" target=\"_blank\" rel=\"noopener\">Vitamin B6<\/a> <\/strong><\/strong>va\u017ean je za rad imunolo\u0161kog, mentalnog i \u017eiv\u010danog sustava. Losos, primjerice, ima izniman sadr\u017eaj vitamina B6.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[5,16]<\/mark><\/sup><\/li>\n\n\n\n<li><strong><strong><a href=\"https:\/\/gymbeam.hr\/vitamin-b3-gymbeam.html\" class=\"ek-link\" target=\"_blank\" rel=\"noopener\">Vitamin B3<\/a> i<\/strong><\/strong>li niacin podr\u017eava rad<strong> \u017eiv\u010danog sustava<\/strong> i zdravlje <strong>ko\u017ee.<\/strong> Riba je toliko va\u017ena \u010dak i kada dobro brinete o svom izgledu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong><strong><a href=\"https:\/\/gymbeam.hr\/vitamin-a\" target=\"_blank\" rel=\"noopener\">Vitamin A<\/a> <\/strong><\/strong>se uglavnom nalazi u masnijoj ribi jer je to vitamin topiv u mastima. Va\u017ean je i za vid i za imunolo\u0161ki sustav.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Riba tako\u0111er sadr\u017ei mnoge druge <a href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/#vitamin-b12\" target=\"_blank\" rel=\"noopener\">vitamine<\/a>, \u010diji udio mo\u017ee varirati ovisno o vrsti ribe. Kako biste ih unijeli sve, dobro je rotirati vrste riba koje imate na tanjuru.\n\n&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-1124x749.jpg\" alt=\"Riba i vitamin D\" class=\"wp-image-638328\" title=\"Riba i vitamin D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Minerali\"><\/span>Minerali<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jo\u0161 vi\u0161e od vitamina, riba je bogata <a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" rel=\"noopener\">mineralima<\/a>. Koji su najzastupljeniji?\n\n&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><strong><a href=\"https:\/\/gymbeam.hr\/ekstrakt-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Jod<\/a> <\/strong><\/strong>je neophodan za normalan rad <strong>\u0161titnja\u010de<\/strong>, a osobito je va\u017ean u prehrani tijekom <strong>trudno\u0107e<\/strong> jer je uklju\u010den u pravilan <strong>razvoj mozga fetusa.<\/strong> 100 g odre\u0111ene morske ribe, poput sku\u0161e, mo\u017ee osigurati cjelodnevnu koli\u010dinu joda. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong><strong>Selen <\/strong><\/strong><\/a>se ne smije izostaviti jer ga op\u0107enito ima malo u hrani. Riba je izvrstan na\u010din da prirodno unesete ovaj <strong><strong>antioksidans.<\/strong><\/strong> <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[12]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong><strong><a href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" rel=\"noopener\">Cink<\/a> <\/strong><\/strong>je potreban za<strong><strong> sintezu DNK <\/strong><\/strong>te za osiguravanje normalne<strong><strong> plodnosti i reprodukcije.<\/strong><\/strong><strong><strong>&nbsp;<\/strong><\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><div class=\"flex-shrink-0 flex flex-col relative items-end\">Na primjer, <strong><a href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" rel=\"noopener\">\u017eeljezo<\/a><\/strong> je neophodno tijelu za <strong>stvaranje crvenih krvnih stanica<\/strong> i <strong>prijenos kisika.<\/strong> <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup><\/div><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noopener\">Kalcij<\/a><\/strong> mo\u017eete unijeti iz ribe koju jedete s <strong>kostima.<\/strong> Na primjer, <a href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noopener\">sardine<\/a> su izvrstan izvor kalcija i mogu vam pomo\u0107i na putu prema zdravim <strong>mi\u0161i\u0107ima, kostima<\/strong> i <strong>\u017eiv\u010danom sustavu.<\/strong>         <article class=\"w-full text-token-text-primary focus-visible:outline-2 focus-visible:outline-offset-[-4px]\" dir=\"auto\" data-testid=\"conversation-turn-73\" data-scroll-anchor=\"true\"><div class=\"m-auto text-base py-[18px] px-3 md:px-4 lg:px-4 xl:px-5 w-full\"><div class=\"flex flex-1 gap-4 text-base mx-auto md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\"><\/div><\/div><\/article><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naveli smo samo dio <a href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\" target=\"_blank\" rel=\"noopener\">minerala<\/a> koji se nalaze u ribi. Riba sadr\u017ei i mnoge druge, pa se, kao \u0161to vidite, isplati imati ribu na tanjuru ako se \u017eelite opskrbiti ovim bitnim nutrijentima.\n\n&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-1124x750.jpg\" alt=\"Riba je bogata mineralima\" class=\"wp-image-638344\" title=\"Riba je bogata mineralima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koje_zdravstvene_dobrobiti_ima_riba\"><\/span>Koje zdravstvene dobrobiti ima riba?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"kardiovaskularno-zdravlje\">1. Pobolj\u0161ava zdravlje kardiovaskularnog sustava<\/h3>\n\n\n\n<p>Redovita konzumacija ribe je jedna od onih stvari koje mo\u017eete u\u010diniti ako \u017eelite izbje\u0107i <strong>kardiovaskularne probleme.<\/strong> A to bi bilo dobro za sve vas, budu\u0107i da su <strong>kardiovaskularne bolesti<\/strong>, to\u010dnije koronarna bolest (npr. infarkt miokarda), <strong>uzrok smrti broj jedan u svijetu.<\/strong><strong><strong>&nbsp;<\/strong><\/strong><sup><mark class=\"has-inline-color has-orange-color\">[11,19]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, na temelju studija znamo da ljudi koji redovito jedu ribu barem 1-2 puta tjedno, posebno vrste <strong>bogate omega-3 aminokiselinama,<\/strong> imaju do<strong> 36% manji rizik od smrti od sr\u010danih bolesti.<\/strong> Zapravo, te zdrave masno\u0107e u ribi poma\u017eu u <strong>smanjenju upalnih procesa<\/strong> i <strong>razine kolesterola.<\/strong> Osim toga, druge tvari poput vitamina D ili <strong>selena,<\/strong> na primjer, tako\u0111er pridonose tim blagotvornim u\u010dincima ribe. <sup><mark class=\"has-inline-color has-orange-color\">[11,19]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga, ako \u017eelite dugoro\u010dno imati zdravo srce, bilo bi dobro da svojoj <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\">zdravoj prehrani<\/a> dodate ribu.\n\n&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 is-style-default\" id=\"oksidativni-stres\">2. Ima antioksidativna svojstva<\/h3>\n\n\n\n<p>Riba sadr\u017ei tvari koje \u0161tite tijelo od <strong>oksidativnog stresa<\/strong> i <strong>slobodnih radikala.<\/strong> Prisutni antioksidansi, poput <strong><a href=\"https:\/\/gymbeam.hr\/vitamin-e-tokoferol-gymbeam.html\" target=\"_blank\" rel=\"noopener\">vitamina E,<\/a> selena<\/strong> i <strong>omega-3 aminokiselina<\/strong>, doprinose za\u0161titi stanica i tkiva.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Taj se u\u010dinak zatim mo\u017ee povezati s manjim rizikom od razvoja kroni\u010dnih bolesti kao \u0161to su <strong>metaboli\u010dki poreme\u0107aji<\/strong> (npr. dijabetes tipa 2) ili <strong>neurodegenerativne bolesti<\/strong> (npr. Alzheimerova bolest). Antioksidativni u\u010dinci ribe mogu se vidjeti u gotovo cijelom tijelu.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"\u017eiv\u010dani-sustav\">3. \u0160titi \u017eiv\u010dani sustav<\/h3>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Za\u0161tita \u017eiv\u010danog sustava jedan je od glavnih zdravstvenih benefita ribe u prehrani. <strong>Omega-3 masna kiselina DHA<\/strong>, koja je neophodna <strong>gra\u0111evinska jedinica membrana \u017eiv\u010danih stanica (neurona)<\/strong>, igra klju\u010dnu ulogu. Ona \u010dini do 30% njihove ukupne strukture. Kao rezultat toga, poma\u017ee u <strong>za\u0161titi<\/strong> mozga i \u017eiv\u010danog sustava, ali istovremeno je tijelu potrebna za njihov<strong> razvoj.<\/strong> Zbog toga bi <strong>trudnice<\/strong> tako\u0111er trebale osigurati unos ove masne kiseline kako bi omogu\u0107ile \u0161to bolji razvoj mozga svog potomstva. <sup><mark class=\"has-inline-color has-orange-color\">[3,9]<\/mark><\/sup><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<article class=\"w-full text-token-text-primary focus-visible:outline-2 focus-visible:outline-offset-[-4px]\" dir=\"auto\" data-testid=\"conversation-turn-78\" data-scroll-anchor=\"false\"><\/article>\n<article class=\"w-full text-token-text-primary focus-visible:outline-2 focus-visible:outline-offset-[-4px]\" dir=\"auto\" data-testid=\"conversation-turn-79\" data-scroll-anchor=\"true\">\n<div class=\"m-auto text-base py-[18px] px-3 md:px-4 w-full md:px-5 lg:px-4 xl:px-5\">\n<div class=\"mx-auto flex flex-1 gap-4 text-base md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\">\n<div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn\">\n<div class=\"flex-col gap-1 md:gap-3\">\n<div class=\"flex max-w-full flex-col flex-grow\">\n<div class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"b92a8694-5a67-4406-adbf-4e8324d1ccc0\" data-message-model-slug=\"gpt-4o-mini\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">Me\u0111utim, osim omega-3 masnih kiselina, ne smijete zaboraviti ni <strong>riblji kolagen (<em><a href=\"https:\/\/gymbeam.hr\/marine-collg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">morski kolagen<\/a><\/em>)<\/strong>. Prema znanstvenicima, njegovi peptidi tako\u0111er poma\u017eu u za\u0161titi i odr\u017eavanju zdravog \u017eiv\u010danog sustava. Zapravo, pokazalo se da mogu pomo\u0107i u pove\u0107anju razine <strong>acetilkolina<\/strong> \u2013 neurotransmitera koji osigurava<strong> prijenos signala izme\u0111u neurona.<\/strong> Vi\u0161a koncentracija acetilkolina me\u0111u neuronima poti\u010de glatku komunikaciju izme\u0111u njih. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ove koristi od ribe mogu se manifestirati kao ni\u017ei rizik od <strong>neurodegenerativnih bolesti<\/strong> (npr. Parkinsonove bolesti) i mogu pomo\u0107i u pobolj\u0161anju <strong>performansi va\u0161eg mozga.<\/strong> Na primjer, ovo mo\u017ee pomo\u0107i u pobolj\u0161anju <strong>pam\u0107enja<\/strong>&nbsp;i olak\u0161ati <strong>u\u010denje, <\/strong>te<strong>&nbsp;<\/strong>pobolj\u0161ati koncentraciju.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-899x1124.jpeg\" alt=\"Zdravstvene prednosti ribe\" class=\"wp-image-638362\" title=\"Zdravstvene prednosti ribe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-1638x2048.jpeg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05.jpeg 1800w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\" id=\"dugovje\u010dnost\">4. Ima svojstva protiv starenja<\/h3>\n\n\n\n<p>Tako\u0111er je dobro jesti ribu ako \u017eelite \u017eivjeti \u0161to dulje i pritom sa\u010duvati dobro <strong>zdravlje.<\/strong> Zapravo, istra\u017eivanje sugerira da postoji veza izme\u0111u <strong>koli\u010dine omega-3 aminokiselina u krvi<\/strong> i <strong>brzine skra\u0107ivanja telomera.<\/strong> <strong>\u0160to je vi\u0161e omega-3,<\/strong> \u010dini se da je skra\u0107ivanje telomera<strong> sporije.&nbsp; &nbsp;&nbsp;<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telomeri su zavr\u0161ni dijelovi<strong> kromosoma<\/strong> (formacije sastavljene od DNK). Oni tvore svojevrsnu <strong>za\u0161titnu kapicu<\/strong> na kraju svakog od krakova kromosoma i sprje\u010davaju uni\u0161tavanje nasljednog materijala. Me\u0111utim, oni se <strong>smanjuju s godinama<\/strong>, a sada znamo da je skra\u0107ivanje telomera povezano s <strong>bolestima<\/strong> tipi\u010dnim za <strong>stariju dob<\/strong> (npr. rak ili metaboli\u010dke bolesti). Ako postoji ne\u0161to \u0161to mo\u017ee pomo\u0107i usporiti gubitak telomera, to mo\u017ee imati implikacije na <strong>dugoro\u010dno zdravlje<\/strong>. Znanstvenici sada misle da bi upravo omega-3 aminokiseline mogle imati te u\u010dinke. Nije li sjajno da vam nekoliko porcija ribe tjedno mo\u017ee pomo\u0107i da \u017eivite dulje i zdravije?&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[9,14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Ako \u017eelite saznati koji drugi nutrijenti imaju svojstva protiv starenja i \u0161to mo\u017eete u\u010diniti kako biste o\u010duvali svoje zdravlje i ljepotu u godinama koje dolaze, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Anti-ageing<\/strong><strong> i zdravo starenje: Kako se brinuti o svom tijelu i o\u010duvati zdravlje i mladolik izgled?<\/strong><\/a><\/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 is-style-default\" id=\"gubitak_te\u017eine\">5. Poma\u017ee pri mr\u0161avljenju<\/h3>\n\n\n\n<p>Riba tako\u0111er mo\u017ee biti odli\u010dna pomo\u0107 u <a href=\"https:\/\/gymbeam.hr\/blog\/kako-smrsaviti\/\" target=\"_blank\" rel=\"noopener\">mr\u0161avljenju<\/a>. Ona sama po sebi nije \u010dudotvorno rje\u0161enje, ali kao dio zdrave prehrane uz <strong>povr\u0107e, vo\u0107e, <a href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noopener\">mahunarke<\/a><\/strong> ili <a href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noopener\"><strong>cjelovite \u017eitarice<\/strong> <\/a>mo\u017ee biti klju\u010dna za uspjeh.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njena velika prednost je sposobnost dobrog <strong>zasi\u0107enja<\/strong>, ali i duljeg <strong>zadr\u017eavanja osje\u0107aja sitosti.<\/strong> Za ovaj u\u010dinak prvenstveno je zaslu\u017ean <strong>visok udio proteina<\/strong> koji je od svih nutrijenata najzasitniji. No, prema znanstvenicima, prednost ribe u odnosu na meso je i ve\u0107i sadr\u017eaj <strong><a href=\"https:\/\/gymbeam.hr\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noopener\">triptofana<\/a><\/strong>. Ova aminokiselina prete\u010da je neurotransmitera <strong>serotonina<\/strong>, koji poma\u017ee u <strong>regulaciji apetita<\/strong>. <sup><mark class=\"has-inline-color has-orange-color\">[7,11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\"> <\/div>\n<div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn\">\n<div class=\"flex-col gap-1 md:gap-3\">\n<div class=\"flex max-w-full flex-col flex-grow\">\n<div class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"9adb203f-3879-4df0-a98d-8b7ee8cba210\" data-message-model-slug=\"gpt-4o\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">Dakle, riba kao redovan dio va\u0161e prehrane mo\u017ee vam pomo\u0107i u odr\u017eavanju energetskog balansa ili postizanju <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noopener\">kalorijskog deficita<\/a> potrebnog za uspje\u0161no mr\u0161avljenje. <span style=\"vertical-align: super;\">[7,11]<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"kosti\">Pobolj\u0161ava zdravlje kostiju<\/h3>\n\n\n\n<p>Riba ne zanemaruje ni va\u0161e kosti, posebno zahvaljuju\u0107i sadr\u017eaju <strong>vitamina D<\/strong>. Pospje\u0161uje <strong>apsorpciju kalcija.<\/strong> Osim toga, kalcij mo\u017eete dobiti i iz ribe koju jedete zajedno s <strong>kostima<\/strong>, poput sardina. Kada u tijelu imate dovoljno ovog minerala, koji se mo\u017ee apsorbirati u va\u0161e kosti, mo\u017eete bolje odr\u017eavati njihovu <strong>\u010dvrsto\u0107u<\/strong> i <strong>gusto\u0107u.&nbsp; &nbsp; &nbsp;&nbsp;<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj u\u010dinak ribe mogu cijeniti <strong>\u017eene u postmenopauzi<\/strong> koje su izlo\u017eene ve\u0107em riziku od<strong> osteoporoze<\/strong> (stanjivanje kostiju) zbog hormonalnih promjena. U praksi, me\u0111utim, svi <strong>odrasli trebaju biti oprezni,<\/strong> jer najve\u0107a koli\u010dina ko\u0161tane mase je izme\u0111u <strong>25. i 30. godine \u017eivota<\/strong>, nakon \u010dega se gusto\u0107a kostiju po\u010dinje <strong>smanjivati.<\/strong> Stoga riba mo\u017ee biti dio slagalice koji \u0107e pomo\u0107i u odr\u017eavanju zdravih kostiju dulje vrijeme. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018-1124x749.jpg\" alt=\"riba pobolj\u0161ava zdravlje kostiju\" class=\"wp-image-638380\" title=\"riba pobolj\u0161ava zdravlje kostiju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Druge zdravstvene dobrobiti ribe<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zbog sadr\u017eaja omega-3 masnih kiselina, aminokiseline mogu imati <strong>protuupalne u\u010dinke.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Tako\u0111er poma\u017ee u brizi o <strong>zdravlju jetre.<\/strong> To je organ koji igra glavnu ulogu u detoksikaciji tijela.<\/li>\n\n\n\n<li>Zahvaljuju\u0107i protuupalnom djelovanju, poma\u017ee i u kontroli<strong> astme i alergija.<\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koliko_kolicinski_ribe_trebate_jesti_i_koliko_cesto\"><\/span>Koliko koli\u010dinski ribe trebate jesti i koliko \u010desto?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad bismo trebali izdvojiti namirnicu koju ve\u0107ina nas premalo konzumira, to bi bila riba. Nekima <strong>nije dostupna, drugima<\/strong> mo\u017eda <strong>ne odgovara okus<\/strong> ili nisu sigurni kako je <strong>pripremiti<\/strong>. Danas \u0107emo vam pomo\u0107i i s time, ali prvo \u0107emo razgovarati o tome koliko \u010desto biste je zapravo trebali konzumirati kako biste iskoristili sve spomenute prednosti.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stru\u010dnjaci se sla\u017eu da biste trebali jesti <strong>1-2 porcije ribe<\/strong> tjedno, idealno <strong>masnu morsku ribu.<\/strong> Jedna porcija je otprilike veli\u010dine va\u0161eg <strong>dlana.&nbsp; &nbsp;<\/strong>\n\n&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takva je koli\u010dina idealna, primjerice, prema <strong>Europskoj agenciji za sigurnost hrane (European Food Safety Authority &#8211; EFSA),<\/strong>&nbsp;<strong>Ameri\u010dkoj Agenciji za hranu i lijekove (US Food and Drug Administration &#8211; FDA)<\/strong>, a isto mi\u0161ljenje mo\u017eemo prona\u0107i iu prehrambenim preporukama za pojedine europske zemlje ili stanovni\u0161tvo SAD-a. <sup><mark class=\"has-inline-color has-orange-color\">[1,15,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preporuke nagla\u0161avaju unos masne morske ribe zbog sadr\u017eaja<strong> omega-3 aminokiselina<\/strong> <strong>koje se prakti\u010dki<\/strong> ne nalaze u zna\u010dajnijim koli\u010dinama nigdje drugdje osim u ribi.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prema EFSA-i, zdrava odrasla osoba trebala bi konzumirati <strong>250 mg EPA i DHA<\/strong> dnevno. Toliku koli\u010dinu u prosjeku ima npr. 20 g lososa. Da bi se zadovoljio ovaj unos, dovoljno je pridr\u017eavati se preporuke da jedete 1-2 porcije masne morske ribe tjedno. <sup><mark class=\"has-inline-color has-orange-color\">[2,7]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to je s konzumacijom <strong>slatkovodnih<\/strong> i <strong>manje masnih riba<\/strong>? One su izvrstan izvor <strong>proteina<\/strong> te mnogih <strong>vitamina<\/strong> i <strong>minerala,<\/strong> pa svakako pripadaju u va\u0161u prehranu. Me\u0111utim, nemojte ra\u010dunati na to da \u0107e vam, primjerice, \u0161aran ili smu\u0111 osigurati dovoljnu dozu omega-3 masnih kiselina.\n\n&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1-1124x750.jpg\" alt=\"Koliko ribe trebate jesti i koliko \u010desto?\" class=\"wp-image-638398\" title=\"Koliko ribe trebate jesti i koliko \u010desto?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_je_riblje_ulje_i_treba_li_ga_uzimati_kao_dodatak_prehrani\"><\/span>\u0160to je riblje ulje i treba li ga uzimati kao dodatak prehrani?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naziv <a href=\"https:\/\/gymbeam.hr\/tekuca-riblja-ulja\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">riblje ulje<\/a> nam to\u010dno govori o \u010demu se radi \u2013 to nije raketna znanost, to je jednostavno riblje ulje. Ali ne bilo koje ulje, ve\u0107 ono bogato dragocjenim <strong>EPA<\/strong> i <strong>DHA<\/strong>. To je <strong>koncentrirani oblik<\/strong> ove dvije omega-3 masne kiseline. &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To mo\u017ee biti dobar na\u010din da obogatite svoju prehranu ovim masnim kiselinama kada ne jedete dovoljno ribe. No \u010dak i ako vam je riba redovito na tanjuru, suplementacija ribljim uljem mo\u017ee vam samo koristiti. Mo\u017eete ga uzimati na \u017elicu u obliku <a href=\"https:\/\/gymbeam.hr\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ulja<\/a>, ali mo\u017eete posegnuti i za <strong>kapsulama<\/strong>. Ovisi o tome \u0161to vam vi\u0161e odgovara. <strong>Omega-3 dodaci prehrani <\/strong>obi\u010dno sadr\u017ee samo riblje ulje, \u010desto nadopunjeno <strong>vitaminom E<\/strong>, zbog njegovih antioksidativnih u\u010dinaka koji \u0161tite masne kiseline od propadanja. &nbsp;<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Moze_li_konzumacija_ribe_biti_nezdrava\"><\/span>Mo\u017ee li konzumacija ribe biti nezdrava?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sigurno ste se susreli s podatkom da neki ljudi izbjegavaju ribu jer sadr\u017ei <strong>te\u0161ke metale<\/strong> i druge <strong>\u0161tetne tvari<\/strong> koje su u njih dospjele iz okoli\u0161a. Istina je da ih se doista mo\u017ee prona\u0107i u ribi. No je li to razlog da se potpuno odreknete ribe?\n\n&nbsp;<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_je_sa_zivom_u_ribi\"><\/span>\u0160to je sa \u017eivom u ribi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017diva je zasigurno na vrhu popisa kada govorimo o sadr\u017eaju te\u0161kih metala u ribi. S pravom, jer mo\u017ee imati zna\u010dajno negativan utjecaj na cjelokupno zdravlje ako se unosi u prevelikim koli\u010dinama. Pokazalo se da \u0161tetno djeluje na <strong>neurolo\u0161ki razvoj djece u fetalnom razdoblju, stoga<\/strong> bi trudnice trebale biti oprezne u odabiru ribe koju konzumiraju u svojoj prehrani.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017diva se akumulira u ribi u obliku <strong>metil-\u017eive<\/strong>. U more dospijeva kao rezultat aktivnosti poput <strong>sagorijevanja ugljena<\/strong> i <strong>fosilnih goriva<\/strong>, ali i primjerice, vulkanske aktivnosti. Tamo se talo\u017ei u planktonu i drugim malim organizmima kojima se ribe hrane. Zatim, manje ribe postaju hrana ve\u0107ima, pa se \u017eiva \u0161iri dalje uz prehrambeni lanac oceana. Op\u0107enito, \u0161to je riba <strong>ve\u0107a, starija<\/strong> i <strong>vi\u0161e u prehrambenom lancu<\/strong>, to mo\u017ee akumulirati vi\u0161e \u017eive tijekom svog \u017eivota. <strong>Predatorske vrste riba<\/strong> sadr\u017ee najvi\u0161e ovog te\u0161kog metala.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u0107a populacija ne treba brinuti zbog \u017eive u uobi\u010dajenim ribljim proizvodima, sve dok se pridr\u017eava preporuka za konzumaciju ribe. Mnogo vredniji sa zdravstvenog gledi\u0161ta je sadr\u017eaj omega-3 aminokiselina. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[13]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Koja riba sadr\u017ei najvi\u0161e \u017eive?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>morski psi<\/li>\n\n\n\n<li>\u0161tuka<\/li>\n\n\n\n<li>kraljevska sku\u0161a<\/li>\n\n\n\n<li>sabljarka<\/li>\n\n\n\n<li>marlin<\/li>\n\n\n\n<li>velikooka tuna <em>(Thunnus obesus)&nbsp;<\/em><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Trebate li se bojati jesti tunu?<\/h3>\n\n\n<article class=\"w-full scroll-mb-[var(--thread-trailing-height)] text-token-text-primary focus-visible:outline-2 focus-visible:outline-offset-[-4px]\" dir=\"auto\" data-testid=\"conversation-turn-98\" data-scroll-anchor=\"false\"><\/article>\n<article class=\"w-full scroll-mb-[var(--thread-trailing-height)] text-token-text-primary focus-visible:outline-2 focus-visible:outline-offset-[-4px]\" dir=\"auto\" data-testid=\"conversation-turn-99\" data-scroll-anchor=\"true\">\n<div class=\"m-auto text-base py-[18px] px-3 md:px-4 w-full md:px-5 lg:px-4 xl:px-5\">\n<div class=\"mx-auto flex flex-1 gap-4 text-base md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\">\n<div class=\"flex-shrink-0 flex flex-col relative items-end\"> <\/div>\n<div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn\">\n<div class=\"flex-col gap-1 md:gap-3\">\n<div class=\"flex max-w-full flex-col flex-grow\">\n<div class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"90d971c1-0ce0-4000-ac6a-f7f8234b73b4\" data-message-model-slug=\"gpt-4o\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">Riba s visokim sadr\u017eajem \u017eive trebala bi se na va\u0161em tanjuru na\u0107i samo povremeno, idealno otprilike dva puta mjese\u010dno. Vrste s niskom razinom zaga\u0111enja \u017eivom prikladne su za <strong>redovitu konzumaciju. <\/strong><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Mo\u017eda \u0107e vas iznenaditi <strong>tuna,<\/strong> budu\u0107i da je to riba koju mnogi od nas \u010desto kupuju kao odrezak ili u konzervi. No, nema razloga za brigu, jer postoji nekoliko vrsta tune. Spomenuta <strong>tuna bigeye<\/strong> (<em>Thunnus obesus<\/em>) ili <strong>plavoperajna tuna<\/strong> (<em>Thunnus thynnus<\/em>) najve\u0107e su vrste i obi\u010dno mogu imati <strong>najvi\u0161e razine \u017eive<\/strong> u svojim tijelima.<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Manje vrste, poput <strong>\u017eutoperajne tune<\/strong> (<em>Thunnus albacares<\/em>) ili <strong>bijele tune<\/strong> (<em>Thunnus alalunga<\/em>), sadr\u017ee znatno manje \u017eive i mogu se redovito konzumirati u prehrani.<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najmanja <strong>tuna skipjack<\/strong> (<em>Katsuwonus pelamis<\/em>), koja se <strong>\u010desto nalazi u <a href=\"https:\/\/gymbeam.hr\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">konzerviranim proizvodima<\/a>,<\/strong> obi\u010dno <strong>sadr\u017ei najmanje<\/strong> ovog te\u0161kog metala i mo\u017ee se redovito konzumirati, primjerice, od strane djece ili trudnica, bez ikakvih problema.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8,18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Vrste riba s najni\u017eim prosje\u010dnim sadr\u017eajem \u017eive<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atlantska sku\u0161a<\/li>\n\n\n\n<li>losos<\/li>\n\n\n\n<li>sardine<\/li>\n\n\n\n<li>pastrva<\/li>\n\n\n\n<li>in\u0107uni<\/li>\n\n\n\n<li>bakalar<\/li>\n\n\n\n<li>som <sup><mark class=\"has-inline-color has-orange-color\">[8,15]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929-1124x750.jpeg\" alt=\"Tjestenina s lososom\" class=\"wp-image-638416\" title=\"Tjestenina s lososom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929.jpeg 1907w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koji_se_drugi_kontaminanti_mogu_naci_u_ribi\"><\/span>Koji se drugi kontaminanti mogu na\u0107i u ribi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim \u017eive, u tijelo ribe mogu dospjeti i takozvani <strong>dioksini<\/strong> i <strong>poliklorirani bifenili (PCB-i).<\/strong> To su kemikalije koje ulaze u vodu, primjerice, iz spaljivanja otpada ili industrijskih procesa. Te tvari s kancerogenim u\u010dinkom akumuliraju se u masno\u0107i i stoga mogu biti prisutne u <strong>masnim ribama<\/strong>. Ipak, dana\u0161nja istra\u017eivanja pokazuju da zbog ovih tvari ne postoji zna\u010dajan rizik za ljude od konzumacije ribe. \u0160tovi\u0161e, preporu\u010duje se<strong> konzumacija najvi\u0161e dvije porcije masne ribe tjedno<\/strong>, \u0161to je sigurna koli\u010dina s obzirom na potencijalne kontaminante.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Smije_li_se_jesti_sirova_riba\"><\/span>Smije li se jesti sirova riba?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sushi ili sashimi, koji uklju\u010duje sirovu ribu, mnogi smatraju gurmanskim iskustvom. No, ne treba zaboraviti da oni nose i odre\u0111ene zdravstvene rizike. Riba mo\u017ee sadr\u017eavati parazite, viruse ili bakterije poput salmonele ili listerije. Sirova riba kontaminirana ovim mikroorganizmima mo\u017ee nam uzrokovati prili\u010dno ozbiljne probavne i druge pote\u0161ko\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ne zna\u010di da sada trebate odbaciti svu sirovu ribu i li\u0161iti se ovih gurmanskih u\u017eitaka. Ipak, pripazite da riba bude iz <strong>provjerenog izvora<\/strong>. U restoranskom sektoru jela od sirove ribe naru\u010dujte samo u objektima za koje <strong>vjerujete<\/strong> da \u0107e se pobrinuti za k<strong>valitetno skladi\u0161tenje<\/strong> i <strong>higijenu<\/strong> tijekom pripreme. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Je_li_konzervirana_riba_zdrava\"><\/span>Je li konzervirana riba zdrava?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Postoji percepcija da je konzervirana riba \u0161tetna. No, ne brinite, <strong>opasne tvari ne\u0107e dospjeti u ribu iz limenke.<\/strong> \u0160to se ti\u010de sadr\u017eaja \u017eive, primjenjuju se gore spomenute informacije. Koli\u010dina \u017eive u ribi ovisi o tome o kojoj vrsti ribe se radi.<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Konzervirana riba mo\u017ee biti izvrstan na\u010din da uklju\u010dite ribu u svoju prehranu. Bilo da \u017eelite imati <a href=\"https:\/\/gymbeam.hr\/losos-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noopener\">lososa<\/a>, <a href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noopener\">sardine<\/a> ili <a href=\"https:\/\/gymbeam.hr\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noopener\">tunu u salamuri<\/a> ili <a href=\"https:\/\/gymbeam.hr\/tuna-u-maslinovom-ulju-gymbeam.html\" target=\"_blank\" rel=\"noopener\">maslinovom ulju<\/a>, nema ni\u0161ta jednostavnije i br\u017ee od toga da posegnete u smo\u010dnicu, otvorite limenku i dodate ribu u svoju tjesteninu ili namaz.<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1-1124x750.jpeg\" alt=\"Odrezak tune u umaku od raj\u010dice\" class=\"wp-image-638434\" title=\"Odrezak tune u umaku od raj\u010dice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Tko_bi_trebao_izbjegavati_jesti_ribu\"><\/span>Tko bi trebao izbjegavati jesti ribu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Riba je zdrava, ali ipak neki ljudi trebaju pripaziti koju <strong>ribu biraju<\/strong>, posebice zbog spomenutih otrovnih tvari koje ona mo\u017ee sadr\u017eavati. Univerzalni savjet uvijek je da je najbolje posegnuti za ribom s niskim rizikom od kontaminacije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong><strong>Trudnice<\/strong><\/strong> i <strong><strong>dojilje <\/strong><\/strong>trebaju<strong> izbjegavati<\/strong> ribu koja mo\u017ee sadr\u017eavati <strong>visoke razine \u017eive.<\/strong> Druge vrste riba tako\u0111er su prikladne za trudnice i idealno bi ih trebalo konzumirati <strong>1-2 puta tjedno<\/strong>, jer sadr\u017ee hranjive tvari va\u017ene za razvoj bebe.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><div class=\"flex-shrink-0 flex flex-col relative items-end\">Tako\u0111er, trudnice i dojilje ne bi smjele konzumirati <strong>sirovu ribu.<\/strong><\/div><\/li>\n\n\n\n<li><strong>Djeci mla\u0111oj od 6 godina<\/strong> tako\u0111er se ne bi smjela davati riba s vrha prehrambenog lanca zbog sadr\u017eaja \u017eive. Za stariju djecu, ove ribe nisu toliko rizi\u010dne i mogu ih konzumirati dva puta mjese\u010dno.                    Ipak, bolje je odabrati ribu s ni\u017eim rizikom od kontaminacije.                 <article class=\"w-full scroll-mb-[var(--thread-trailing-height)] text-token-text-primary focus-visible:outline-2 focus-visible:outline-offset-[-4px]\" dir=\"auto\" data-testid=\"conversation-turn-127\" data-scroll-anchor=\"true\"><\/article><\/li>\n\n\n\n<li><p><strong><strong>Osobe s oslabljenim imunolo\u0161kim sustavom <\/strong><\/strong>trebaju<strong><strong> izbjegavati sirovu<\/strong><\/strong> i<strong><strong> nedovoljno pe\u010denu ribu.&nbsp; &nbsp; <\/strong><\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_treba_skladistiti_ribu\"><\/span>Kako treba skladi\u0161titi ribu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Klju\u010dno je pravilno skladi\u0161titi ribu kako bi bila <strong>svje\u017ea<\/strong> i <strong>sigurna.<\/strong> Uostalom, ne \u017eelite da se u njoj razmno\u017ee bakterije i onda je staviti na tanjur.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong><strong>Svje\u017eu ribu <\/strong><\/strong>treba \u010duvati u <strong><strong>najhladnijem dijelu hladnjaka.<\/strong><\/strong><\/p><\/li>\n\n\n\n<li><p>Najbolje ju je \u010duvati u <strong>staklenoj posudi s poklopcem.<\/strong><\/p><\/li>\n\n\n\n<li><p>Idealno ju je konzumirati <strong>1-2 dana<\/strong> nakon kupovine.<\/p><\/li>\n\n\n\n<li><div class=\"flex-shrink-0 flex flex-col relative items-end\">Ako je \u017eelite pojesti kasnije, trebate je <strong>zamrznuti.<\/strong> Pravilno zamrznuta, masna riba mo\u017ee se \u010duvati 2-3 mjeseca, dok nemasna riba ima rok trajanja do 6-8 mjeseci.<\/div><\/li>\n\n\n\n<li><p>Ponovno je odmrznite<strong> u hladnjaku<\/strong> kako biste sprije\u010dili <strong>rast bakterija<\/strong> i <strong>gubitak teksture.&nbsp; &nbsp; &nbsp;<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako se pitate kako pravilno skladi\u0161titi ostale namirnice koje ina\u010de imate u kuhinji kod ku\u0107e, ne propustite pro\u010ditati na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-pravilno-skladistiti-namirnice-kako-bi-trajale-sto-dulje\/\" target=\"_blank\" rel=\"noopener\">Kako pravilno skladi\u0161titi hranu da vam \u0161to du\u017ee traje.<\/a> <\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Priprema_ribe\"><\/span>Priprema ribe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako pripremiti ribu? Uop\u0107e ne mora biti komplicirano. Naprotiv, obi\u010dno je rije\u010d o nekoliko jednostavnih koraka koji rezultiraju ukusnim ru\u010dkom ili ve\u010derom.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Prvo, odaberite <strong>odgovaraju\u0107u vrstu ribe<\/strong>. Masnije ribe, poput lososa ili sku\u0161e, idealne su za ro\u0161tilj ili pe\u010denje. Manje masne vrste, poput bakalara, izvrsne su za kuhanje na pari.&nbsp; &nbsp;&nbsp;<\/p><\/li>\n\n\n\n<li><div class=\"flex-shrink-0 flex flex-col relative items-end\">Pripremite <strong>za\u010dine<\/strong> i <strong>marinadu<\/strong>. Na primjer, mo\u017eete odabrati bilje, limunov sok ili \u010de\u0161njak. Marinade s maslinovim uljem, limunom i za\u010dinskim biljem pobolj\u0161at \u0107e okus, a ujedno \u0107e odr\u017eati ribu so\u010dnom i ukusnom.&nbsp; &nbsp; &nbsp;<\/div><\/li>\n\n\n\n<li><p>Ribu mo\u017eete<strong><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-peceni-losos-s-marinadom-od-meda-i-senfa\/\" target=\"_blank\" rel=\"noopener\"> ispe\u0107i<\/a><\/strong>. Pe\u010dena riba ima nje\u017ean okus i ugodno so\u010dno meso, dok povr\u0161ina mo\u017ee biti blago hrskava.&nbsp; &nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Pe\u010denje na ro\u0161tilju<\/strong> osigurat \u0107e jo\u0161 hrskaviju koricu od pe\u010denja u pe\u0107nici. Losos ili sku\u0161a savr\u0161eni su za to.<\/p><\/li>\n\n\n\n<li><p><strong><strong>Kuhanje <\/strong><\/strong>na pari o\u010duvat \u0107e<strong><strong> prirodni okus ribe, <\/strong><\/strong>a istodobno \u0107e osigurati<strong><strong> njezinu nje\u017enu konzistenciju.&nbsp; &nbsp;&nbsp;<\/strong><\/strong><\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brzi-bakalar-s-umakom-od-limuna-i-maslaca\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener\"><strong>Pr\u017eena riba <\/strong><\/a>u tavi brz je obrok koji vam \u0161tedi puno vremena u kuhinji.&nbsp;&nbsp;<\/p><\/li>\n\n\n\n<li><article class=\"w-full scroll-mb-[var(--thread-trailing-height)] text-token-text-primary focus-visible:outline-2 focus-visible:outline-offset-[-4px]\" dir=\"auto\" data-testid=\"conversation-turn-148\" data-scroll-anchor=\"false\"><div class=\"m-auto text-base py-[18px] px-3 md:px-4 w-full md:px-5 lg:px-4 xl:px-5\"><div class=\"mx-auto flex flex-1 gap-4 text-base md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\"><div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn\"><div class=\"flex-col gap-1 md:gap-3\"><div class=\"flex max-w-full flex-col flex-grow\"><div class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"3c09099c-34fa-4af3-8396-d0ab23eb94ad\" data-message-model-slug=\"gpt-4o-mini\"><div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\"><div class=\"markdown prose w-full break-words dark:prose-invert light\"><p>Uz ribu poslu\u017eite <strong>prilog<\/strong>,<strong> poput krumpira<\/strong> ili <strong>batata<\/strong>, i ne zaboravite na <strong>povrtnu salatu.&nbsp; &nbsp; &nbsp;<\/strong><\/p><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/article><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/hotovo-do-clanku-losos.jpg\" alt=\"Kako pripremiti ribu?\" class=\"wp-image-638452\" title=\"Kako pripremiti ribu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hotovo-do-clanku-losos.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hotovo-do-clanku-losos-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_inace_mozete_ukljuciti_ribu_u_svoju_prehranu\"><\/span>Kako ina\u010de mo\u017eete uklju\u010diti ribu u svoju prehranu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda ne volite ribu samu ili ste umorni od toga da je jedete samo uz prilog. Ne brinite, imamo mnogo zanimljivih na\u010dina kako uklju\u010diti ribu u va\u0161u prehranu na druge na\u010dine.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Pripremite ukusan <strong>namaz,<\/strong> kao \u0161to je ovaj namaz od <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-namaz-od-tune-s-jajima\/\" target=\"_blank\" rel=\"noopener\">tune i jaja.<\/a>&nbsp; &nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p>Ribu izmiksajte u <strong>pope\u010dke<\/strong> ili <strong>polpete.<\/strong><\/p><\/li>\n\n\n\n<li><p>Sakrijte je u<strong> sendvi\u010d<\/strong> ili<a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tuna-wrap-s-namazom-od-avokada-i-povrcem\/\" target=\"_blank\" rel=\"noopener\"> wrap.<\/a>&nbsp; &nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p>Zagrijte se ukusnom <strong>ribljom juhom.<\/strong><\/p><\/li>\n\n\n\n<li><p>Pripremite riblji <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tjestenina-s-umakom-od-sardina\/\" target=\"_blank\" rel=\"noopener\">umak za tjesteninu.<\/a>&nbsp; &nbsp; &nbsp;&nbsp;<\/p><\/li>\n\n\n\n<li>Pripremite ukusnu <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-salata-nicoise\/\" target=\"_blank\" rel=\"noopener\">salatu s ribom<\/a> ili originalni <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-poke-bowl-s-rizom-i-tunom\/\" target=\"_blank\" rel=\"noopener\">pok\u00e9 bowl<\/a>.                 <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako tra\u017eite dodatnu inspiraciju, na na\u0161em blogu imamo mno\u0161tvo recepata s <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/losos-hr\/\" target=\"_blank\" rel=\"noopener\">lososom<\/a> i drugom <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" target=\"_blank\" rel=\"noopener\">ribom<\/a>. A ako se pitate <strong>jedete li dovoljno ribe i imate li optimalnu razinu omega-3 aminokiselina u tijelu, omega-3 testovi<\/strong> mogu to otkriti. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Riba svakako ima svoje mjesto u zdravoj prehrani. Konkretno, ima izvrstan sadr\u017eaj <strong>omega-3 masnih kiselina EPA<\/strong> i <strong>DHA<\/strong>, kojih u drugim namirnicama nedostaje. Zahvaljuju\u0107i ovim i drugim nutrijentima ima neosporne pozitivne u\u010dinke na zdravlje. No, riba nije bez zdravstvenih rizika jer neke od njih mogu sadr\u017eavati i \u0161tetne tvari. Klju\u010d uspjeha je odabrati pravu vrstu uz pridr\u017eavanje preporuka koje sugeriraju da biste trebali jesti 1-2 porcije masne morske ribe tjedno. Na taj \u0107ete na\u010din dobiti prednosti koje nudi riba.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, kada \u0107ete sljede\u0107i put imati ribu na svom tanjuru? Ako ste zainteresirani i puni novih informacija, ne zadr\u017eavajte ih za sebe. Podijelite ih sa svojim prijateljima i obitelji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFish\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\/zdrave-masti\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\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>Spada li riba u zdravu prehranu? Riba sadr\u017ei omega-3 masne kiseline s brojnim zdravstvenim prednostima, no neke vrste mogu imati i puno \u017eive. Koliko je konzumirati i koje vrste, doznajte u ovom \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":638219,"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":[6980,6668,7352,7232,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-641260","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-omega-3-hr","9":"tag-plan-prehrane-hr","10":"tag-prehrana-hr","11":"tag-riba-hr","12":"tag-zdrav-nacin-zivota-hr","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Riba na va\u0161em tanjuru: Koja je najzdravija, a koje biste trebali izbjegavati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Riba, uklju\u010duju\u0107i losos i sku\u0161u, bogata je omega-3 masnim kiselinama, proteinima i vitaminom D. Jesu li slatkovodne ili morske vrste bolje i trebate li uzmati riblje ulje kao suplemetne?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Riba na va\u0161em tanjuru: Koja je najzdravija, a koje biste trebali izbjegavati? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Riba, uklju\u010duju\u0107i losos i sku\u0161u, bogata je omega-3 masnim kiselinama, proteinima i vitaminom D. Jesu li slatkovodne ili morske vrste bolje i trebate li uzmati riblje ulje kao suplemetne?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-11-22T14:34:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-29T11:11:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/10\/Ryby-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"22 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Riba na va\u0161em tanjuru: Koja je najzdravija, a koje biste trebali izbjegavati?\",\"datePublished\":\"2024-11-22T14:34:46+00:00\",\"dateModified\":\"2025-01-29T11:11:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/\"},\"wordCount\":4335,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Ryby-2.jpg\",\"keywords\":[\"omega 3\",\"plan prehrane\",\"prehrana\",\"riba\",\"zdrav na\u010din \u017eivota\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/\",\"name\":\"Riba na va\u0161em tanjuru: Koja je najzdravija, a koje biste trebali izbjegavati? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Ryby-2.jpg\",\"datePublished\":\"2024-11-22T14:34:46+00:00\",\"dateModified\":\"2025-01-29T11:11:26+00:00\",\"description\":\"Riba, uklju\u010duju\u0107i losos i sku\u0161u, bogata je omega-3 masnim kiselinama, proteinima i vitaminom D. Jesu li slatkovodne ili morske vrste bolje i trebate li uzmati riblje ulje kao suplemetne?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Ryby-2.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Ryby-2.jpg\",\"width\":1200,\"height\":628,\"caption\":\"Ryby na tanieri: Ktor\u00e9 s\u00fa najzdrav\u0161ie a ak\u00fdm sa rad\u0161ej vyhn\u00fa\u0165?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Riba na va\u0161em tanjuru: Koja je najzdravija, a koje biste trebali izbjegavati?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Riba na va\u0161em tanjuru: Koja je najzdravija, a koje biste trebali izbjegavati? - GymBeam Blog","description":"Riba, uklju\u010duju\u0107i losos i sku\u0161u, bogata je omega-3 masnim kiselinama, proteinima i vitaminom D. Jesu li slatkovodne ili morske vrste bolje i trebate li uzmati riblje ulje kao suplemetne?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/","og_type":"article","og_title":"Riba na va\u0161em tanjuru: Koja je najzdravija, a koje biste trebali izbjegavati? - GymBeam Blog","og_description":"Riba, uklju\u010duju\u0107i losos i sku\u0161u, bogata je omega-3 masnim kiselinama, proteinima i vitaminom D. Jesu li slatkovodne ili morske vrste bolje i trebate li uzmati riblje ulje kao suplemetne?","og_url":"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/","og_site_name":"GymBeam Blog","article_published_time":"2024-11-22T14:34:46+00:00","article_modified_time":"2025-01-29T11:11:26+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/10\/Ryby-2.jpg","type":"image\/jpeg"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"22 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Riba na va\u0161em tanjuru: Koja je najzdravija, a koje biste trebali izbjegavati?","datePublished":"2024-11-22T14:34:46+00:00","dateModified":"2025-01-29T11:11:26+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/"},"wordCount":4335,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Ryby-2.jpg","keywords":["omega 3","plan prehrane","prehrana","riba","zdrav na\u010din \u017eivota"],"articleSection":["Prehrana i zdrav na\u010din \u017eivota"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/","url":"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/","name":"Riba na va\u0161em tanjuru: Koja je najzdravija, a koje biste trebali izbjegavati? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Ryby-2.jpg","datePublished":"2024-11-22T14:34:46+00:00","dateModified":"2025-01-29T11:11:26+00:00","description":"Riba, uklju\u010duju\u0107i losos i sku\u0161u, bogata je omega-3 masnim kiselinama, proteinima i vitaminom D. Jesu li slatkovodne ili morske vrste bolje i trebate li uzmati riblje ulje kao suplemetne?","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Ryby-2.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Ryby-2.jpg","width":1200,"height":628,"caption":"Ryby na tanieri: Ktor\u00e9 s\u00fa najzdrav\u0161ie a ak\u00fdm sa rad\u0161ej vyhn\u00fa\u0165?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/riba-na-vasem-tanjuru-koja-je-najzdravija-a-koje-biste-trebali-izbjegavati\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Riba na va\u0161em tanjuru: Koja je najzdravija, a koje biste trebali izbjegavati?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/641260","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=641260"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/641260\/revisions"}],"predecessor-version":[{"id":671781,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/641260\/revisions\/671781"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/638219"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=641260"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=641260"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=641260"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=641260"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=641260"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}