{"id":644610,"date":"2024-12-14T09:53:42","date_gmt":"2024-12-14T08:53:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=644610"},"modified":"2024-12-14T09:53:42","modified_gmt":"2024-12-14T08:53:42","slug":"ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/","title":{"rendered":"Ribe na kro\u017eniku: katere so najbolj zdrave in katerih bi se morali izogibati?"},"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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Zakaj_bi_nas_morale_zanimati_ribe\" title=\"Zakaj bi nas morale zanimati ribe?\">Zakaj bi nas morale zanimati ribe?<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Kaj_vsebujejo_ribe\" title=\"Kaj vsebujejo ribe?\">Kaj vsebujejo ribe?<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Kako_se_razlikujejo_morske_in_sladkovodne_ribe\" title=\"Kako se razlikujejo morske in sladkovodne ribe?\">Kako se razlikujejo morske in sladkovodne ribe?<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Kaksne_zdravstvene_koristi_imajo_ribe\" title=\"Kak\u0161ne zdravstvene koristi imajo ribe?\">Kak\u0161ne zdravstvene koristi imajo ribe?<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Koliko_rib_bi_morali_jesti_in_kako_pogosto\" title=\"Koliko rib bi morali jesti in kako pogosto?\">Koliko rib bi morali jesti in kako pogosto?<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Kaj_je_ribje_olje_in_ali_bi_ga_morali_jemati_kot_dodatek\" title=\"Kaj je ribje olje in ali bi ga morali jemati kot dodatek??\">Kaj je ribje olje in ali bi ga morali jemati kot dodatek??<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Ali_je_lahko_uzivanje_rib_nezdravo\" title=\"Ali je lahko u\u017eivanje rib nezdravo?\">Ali je lahko u\u017eivanje rib nezdravo?<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Kaj_pa_zivo_srebro_v_ribah\" title=\"Kaj pa \u017eivo srebro v ribah?\">Kaj pa \u017eivo srebro v ribah?<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Kateri_drugi_kontaminenti_so_lahko_v_ribah\" title=\"Kateri drugi kontaminenti so lahko v ribah?\">Kateri drugi kontaminenti so lahko v ribah?<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Ali_lahko_uzivamo_surove_ribe\" title=\"Ali lahko u\u017eivamo surove ribe?\">Ali lahko u\u017eivamo surove ribe?<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#So_konzervirane_ribe_zdrave\" title=\"So konzervirane ribe zdrave?\">So konzervirane ribe zdrave?<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Kdo_naj_se_izogiba_uzivanju_rib\" title=\"Kdo naj se izogiba u\u017eivanju rib?\">Kdo naj se izogiba u\u017eivanju rib?<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Kako_naj_ribe_shranjujemo\" title=\"Kako naj ribe shranjujemo?\">Kako naj ribe shranjujemo?<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Priprava_rib\" title=\"Priprava rib\">Priprava rib<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Kako_drugace_vkljuciti_ribe_v_svojo_prehrano\" title=\"Kako druga\u010de vklju\u010diti ribe v svojo prehrano?\">Kako druga\u010de vklju\u010diti ribe v svojo prehrano?<\/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.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Ribe<\/strong> imajo sloves hranilno bogate hrane, ki zagotovo <strong>spada v zdrav jedilnik.<\/strong> Kljub temu se zdi, da pri ve\u010dini od vas pogosto ne najdejo mesta na kro\u017eniku. Zakaj ljudje jemo tako malo rib? Je to zaradi strahu pred te\u017ekimi kovinami v ribah ali preprosto niso po na\u0161em okusu?<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Ni naklju\u010dje, da je, na primer, <strong>mediteranska prehrana, <\/strong>bogata z ribami, ena izmed najbolj zdravih. Ribe so polne <strong>bistvenih hranil,<\/strong> redno u\u017eivanje pa lahko prinese <strong>bolj\u0161e zdravje mo\u017eganov<\/strong> ali <strong>srca,<\/strong> skupaj s \u0161tevilnimi drugimi koristmi. Katere so te koristi in ali so ribe varne za vas, bomo raziskali v nadaljevanju.<\/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\">V tem \u010dlanku boste prebrali o vplivih rib 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=\"#cardiovascular-health\" style=\"border-radius:0px\">Kardiovaskularno zdravje<\/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=\"#nervous-system\" style=\"border-radius:0px\">\u017div\u010dni sistem<\/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=\"#longevity\" style=\"border-radius:0px\">Dolgo\u017eivost<\/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=\"#weight_loss\" style=\"border-radius:0px\">Izgubo te\u017ee<\/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=\"Zakaj_bi_nas_morale_zanimati_ribe\"><\/span>Zakaj bi nas morale zanimati ribe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda si mislite, da ni pomembno, \u010de ne jeste rib. Navsezadnje imate v svoji prehrani \u0161e mnoga druga hranljiva \u017eivila, zakaj torej iz tega delati tako veliko stvar? A resnica je, da <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ribe<\/a> niso kar neko \u017evilo. Nasprotno, so prava zakladnica hranljivih snovi, ki so pogosto <strong><strong>odsotne v drugih \u017eivilih.<\/strong><\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Izkazalo se je, da je <strong><strong>pogostej\u0161e u\u017eivanje rib<\/strong><\/strong> povezano z <strong><strong>bolj\u0161im<\/strong><\/strong> splo\u0161nim <strong><strong>zdravjem<\/strong><\/strong> in celo z <strong><strong>ni\u017ejimi stopnjami<\/strong><\/strong> pojava raka ali sr\u010dnih bolezni. Zato si zapomnite, naslednji\u010d, ko vam bo nekdo svetoval, da jejte ve\u010d rib, ne gre le za govorjenje v prazno. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12]<\/sup><\/mark><\/p>\n\n\n\n<p><\/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 kro\u017eniku\" class=\"wp-image-638276\" 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=\"Kaj_vsebujejo_ribe\"><\/span>Kaj vsebujejo ribe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ribe so \u0161e posebej znane po visokem dele\u017eu <strong><strong>beljakovin<\/strong><\/strong> in <strong><strong>zdravih ma\u0161\u010dob.<\/strong><\/strong> Vendar pa mnogi ljudje ne vedo, da bi jih morali ceniti tudi zaradi \u0161tevilnih <strong><strong>mikrohranil<\/strong>,<\/strong> ki jih vsebujejo. Ne primanjkuje jim <strong><strong>vitaminov<\/strong><\/strong> in <strong><strong>mineralov<\/strong>,<\/strong> pogosto pa jih vsebujejo v ve\u010djih koli\u010dinah kot druga \u017eivila.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Beljakovine<\/h3>\n\n\n\n<p>Ribe so odli\u010den vir <strong><strong>popolnih<\/strong><a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" class=\"ek-link\"> <\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beljakovin<\/strong><\/a><strong><strong>.<\/strong><\/strong> Vsebujejo vse <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/esencialne-aminokisline-eaa-in-njihovi-ucinki-izvor-in-doziranje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>esencialne aminokisline<\/strong><\/a>,<strong><strong> <\/strong><\/strong>tj. tiste, ki jih telo ne more proizvesti samo in jih moramo pridobiti s prehrano. Zaradi tega zagotavljajo vse potrebne <strong><strong>gradnike<\/strong><\/strong> za tvorbo <strong><strong>mi\u0161ic, hormonov, encimov<\/strong><\/strong> in drugih telesnih beljakovin. Povpre\u010dno vsebujejo 20g beljakovin na 100g surovih rib, kar pomeni, da so prakti\u010dno enakovredne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/piscancja-prsa-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mesu. <\/a><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5,11]<\/sup><\/mark><\/p>\n\n\n\n<p><\/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=\"Povpre\u010dno ribe vsebujejo 20 g beljakovin na 100 g.\" class=\"wp-image-638294\" 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\">Ma\u0161\u010dobe<\/h3>\n\n\n\n<p>Ribe so v svetu hrane precej <strong><strong>edinstvene<\/strong><\/strong> glede vsebnosti ma\u0161\u010dob. V resnici so izjemno bogate z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdravimi ma\u0161\u010dobami<\/strong><\/a> v obliki <strong><strong>polinenasi\u010denih ma\u0161\u010dobnih kislin (PUFA), <\/strong><\/strong>ki so znane predvsem po svojih pozitivnih u\u010dinkih na <strong><strong>srce<\/strong><\/strong> ali <strong><strong>mo\u017egane.<\/strong><\/strong> Pri nekaterih vrstah rib PUFAs predstavljajo kar <strong><strong>30-40% njihove celotne vsebnosti ma\u0161\u010dob.<\/strong><\/strong> To je sestava atlantskega lososa ali sku\u0161e, na primer. To je izjemno v primerjavi z drugimi \u017eivalskimi \u017eivili, kot je meso, saj ta obi\u010dajno <strong><strong>vsebujejo ve\u010dinoma nasi\u010dene ma\u0161\u010dobe.<\/strong><\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[10]<\/sup><\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"> Ribe so odli\u010den vir omega-3 ma\u0161\u010dobnih kislin.<\/h4>\n\n\n\n<p>Ribe, predvsem <strong><strong>morske ribe,<\/strong><\/strong> so najbolj cenjene zaradi vsebnosti <strong><strong>omega-3 ma\u0161\u010dobnih kislin,<\/strong><\/strong> zlasti <strong><strong>dolgoveri\u017enih <strong>eikozapentaenojskih kislinin<\/strong> (EPA)<\/strong><\/strong> in <strong><strong>dokozaheksanojske kisline (DHA).<\/strong><\/strong> To so <strong><strong>polinenasi\u010dene ma\u0161\u010dobne kisline,<\/strong><\/strong> ki imajo \u0161tevilne dokazane koristi za zdravje. Kot druge PUFA imajo pozitiven u\u010dinek na <strong><strong>srce,<\/strong><\/strong> poleg tega izbolj\u0161ujejo <strong><strong>vid<\/strong><\/strong> in so klju\u010dne za <strong><strong>pravilni razvoj mo\u017eganov.<\/strong><\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong><strong>EPA<\/strong><\/strong> in <strong><strong>DHA<\/strong><\/strong> nista prisotni v ve\u010djih koli\u010dinah nikjer drugje kot v ribah. To je tisto, zaradi \u010desar so tako izjemno \u017eivilo in pogosto boste o ribah sli\u0161ali v povezavi z omega-3. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[10]<\/sup><\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Vas zanima, kak\u0161no vlogo imajo omega-3 ma\u0161\u010dobne kisline v telesu, kako se ka\u017ee pomanjkanje in kje jih najti? V tem primeru preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 ma\u0161\u010dobne kisline: Kako vplivajo na mo\u017egane, srce, o\u010di ali mi\u0161ice in kako jih u\u017eivati?<\/strong><\/a><\/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=\" Ribe so odli\u010den vir omega-3 ma\u0161\u010dobnih kislin.\" class=\"wp-image-638312\" 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 ma\u0161\u010dob vsebuje posamezna vrsta rib?<\/h4>\n\n\n\n<p>Vendar pa, ko gre za dele\u017e ma\u0161\u010dob, ni dveh rib, ki bi bili enaki. V resnici se skupna vsebnost ma\u0161\u010dob razlikuje med razli\u010dnimi vrstami rib. Na tej podlagi jih delimo v \u0161tiri 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>izredno puste ribe (vsebnost ma\u0161\u010dob &lt; 2%)<\/strong> &#8211; trska, \u0161koljke, platica, skipjack tuna, itd.<\/li>\n\n\n\n<li><strong>puste ribe (vsebnost ma\u0161\u010dob 2 &#8211; 5%)<\/strong> &#8211; sardele, albakorska tuna, poto\u010dna postrv, morski bas, itd.<\/li>\n\n\n\n<li><strong>mastne ribe (vsebnost ma\u0161\u010dob 5-10%) <\/strong>&#8211; krap, sled, me\u010darica, sku\u0161a, atlantski losos, sardine, tuna z dolgo plavutjo, itd.<\/li>\n\n\n\n<li><strong>izredno mastne ribe (vsebnost ma\u0161\u010dob >10%)<\/strong> &#8211; atlantska sku\u0161a, jegulja, kitajski losos, itd. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5] <\/sup><\/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>In zakaj je to pomembno? To\u010dno zaradi vsebnosti zgoraj omenjenih omega-3 ma\u0161\u010dobnih kislin. Logi\u010dno je, da <strong><strong>ve\u010d kot <\/strong><\/strong>ima riba <strong><strong>ma\u0161\u010dob<\/strong>,<\/strong> <strong><strong>ve\u010d omega-3 ma\u0161\u010dobnih kislin vsebuje.<\/strong><\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_se_razlikujejo_morske_in_sladkovodne_ribe\"><\/span>Kako se razlikujejo morske in sladkovodne ribe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za to, da bi bilo razmerje med mastnimi ribami in vsebnostjo omega-3 ma\u0161\u010dobnih kislin manj enostavno, stvari zakomplicira izvor razli\u010dnih vrst rib. Najbolj\u0161i viri omega-3 kislin so <strong><strong>mastne morske ribe. Sladkovodne ribe<\/strong><\/strong> jih vsebujejo veliko manj. <strong><strong>Krap<\/strong>,<\/strong> na primer, \u010deprav je ena izmed rib z vi\u0161jim dele\u017eem ma\u0161\u010dob, <strong><strong>ni dober vir omega-3.<\/strong><\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Zakaj je temu tako? Razlika med krapom in, na primer, atlantsko sku\u0161o, morsko ribo, le\u017ei v njunih <strong><strong>razli\u010dnih prehranskih navadah.<\/strong><\/strong> Morske ribe se obi\u010dajno prehranjujejo s <strong><strong>planktonom,<\/strong><\/strong> ki je naravno bogat z omega-3 ma\u0161\u010dobnimi kislinami, zlasti EPA in DHA. Prehrana sladkovodnih rib vsebuje precej manj teh ma\u0161\u010dobnih kislin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce u\u017eivate ribe zaradi njihovih omega-3 ma\u0161\u010dobnih kislin, bi morali pose\u010di po <strong>bolj mastnih morskih<\/strong> ribah.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"> Katera morska riba vsebuje najve\u010d omega-3 aminokislin?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/losos-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\"losos (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">losos<\/a><\/li>\n\n\n\n<li>sled<\/li>\n\n\n\n<li>sku\u0161a<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/sardine-v-oljcnem-olju-gymbeam.html\" target=\"_blank\" aria-label=\"sardine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine<\/a><\/li>\n\n\n\n<li>tuna z dolgo plavutjo <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/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\">Kaj to pomeni za sladkovodne ribe?<\/h3>\n\n\n\n<p>Seveda no\u010demo, da prenehate jesti sladkovodne ribe. Tudi te so odli\u010den vir <strong><strong>beljakovin, vitaminov<\/strong><\/strong> in <strong><strong>mineralov.<\/strong><\/strong> Vsebujejo tudi omega-3 aminokisline, vendar jih je v njih precej manj kot v morskih ribah. Torej, \u010de \u017eelite pridobiti najve\u010d <strong><strong>zdravih ma\u0161\u010dob<\/strong><\/strong> iz rib, posezite po <strong><strong>mastnih morskih ribah<\/strong>,<\/strong> vendar bo va\u0161e zdravje hvale\u017eno tudi, \u010de se odlo\u010dite za <strong><strong>okusnega krapa<\/strong><\/strong> ali <strong><strong>postrv.<\/strong><\/strong><\/p>\n\n\n\n<p><\/p>\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=\"5585,74083,105238,108862\" ><\/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>Ribe niso le bogate z zdravimi ma\u0161\u010dobami in beljakovinami, ampak vsebujejo tudi \u0161tevilna mikrohranila, vklju\u010dno z <a href=\"https:\/\/gymbeam.si\/vitamini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamini<\/a>. Naslednji so zagotovo vredni omembe.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/vitamin-d-in-vse-kar-morate-vedeti-o-njem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin D<\/strong><\/a> zaslu\u017ei prvo mesto, ker je na splo\u0161no prisoten v <strong>zelo majhnem \u0161tevilu \u017eivil.<\/strong> Te\u017eko ga je pridobiti iz prehrane, vendar je izjemno pomemben za na\u0161o <strong>imunost, kosti<\/strong> in <strong>skupno zdravje.<\/strong> \u0160e posebej v zimskih mesecih, ko ga ne pridobimo iz son\u010dne svetlobe, ne smemo zanemariti njegovega vnosa iz prehrane. <strong>Mastne ribe<\/strong> (sku\u0161a, losos, sled, itd.), kot njegov <strong>najbolj\u0161i vir v hrani,<\/strong> imajo tukaj nepogre\u0161ljivo vlogo. Vendar pa je za ta vitamin obi\u010dajno priporo\u010dljivo, da ga <a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dodajate<\/a> v prehrano izven poletnih mesecev. <sup><mark data-mce-style=\"background-color: rgba(0, 0, 0, 0);\" style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[5,11]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p><a data-mce-href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\" href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\"><strong>Vitamin B12<\/strong><\/a> je poseben po tem, da ga najdemo <strong>skoraj izklju\u010dno v \u017eivilih \u017eivalskega izvora.<\/strong> Ribe niso izjema in so morda najbolj\u0161i vir za ljudi, ki <strong>se izogibajo mesu.<\/strong> <strong>Losos, sku\u0161a<\/strong> ali <strong>sled<\/strong> vsebujejo najve\u010d tega vitamina.<\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.si\/vitamin-b6-gymbeam-85909.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin B6<\/strong><\/a> je pomemben za delovanje imunskega, du\u0161evnega in \u017eiv\u010dnega sistema. Losos, na primer, vsebuje izjemno koli\u010dino vitamina B6. <sup><mark data-mce-style=\"background-color: rgba(0, 0, 0, 0);\" style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[5,16]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin B3<\/strong><\/a>, ali <strong>niacin,<\/strong> podpira tako delovanje <strong>\u017eiv\u010dnega sistema<\/strong> kot zdravje <strong>ko\u017ee.<\/strong> Ribe so izjemno pomembne tudi, ko gre za skrb za va\u0161o zunanjost. <sup><mark data-mce-style=\"background-color: rgba(0, 0, 0, 0);\" style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin A<\/strong><\/a> se nahaja ve\u010dinoma v bolj mastnih ribah, ker je to vitamin, topen v ma\u0161\u010dobi. Pomemben je tako za vid kot za imunski sistem. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[5]<\/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>Ribe vsebujejo tudi \u0161tevilne druge <a href=\"https:\/\/gymbeam.si\/blog\/popolni-vodic-za-vitamine-kako-vedeti-kdaj-vam-jih-primanjkuje-in-kako-jih-jemati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamine<\/a>, katerih koli\u010dina se lahko razlikuje glede na vrsto ribe. Da bi jih vse zau\u017eili, je dobra ideja, da na kro\u017eniku menjavate vrste rib.<\/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=\"Ribe in vitamin D\" class=\"wp-image-638328\" 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>Ribe so \u0161e bolj bogate z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ostali-minerali\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mineralnimi snovmi<\/a>. Katere minerale vsebujejo v najve\u010djih koli\u010dinah?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/izvlecek-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jod<\/strong><\/a> je nujen za normalno delovanje <strong>\u0161\u010ditnice<\/strong> in je \u0161e posebej pomemben v prehrani med <strong>nose\u010dnostjo,<\/strong> saj je vklju\u010den v pravilni <strong>razvoj mo\u017eganov ploda.<\/strong> 100 g nekaterih morskih rib, kot je sku\u0161a, lahko zagotovi celoten dnevni vnos joda. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Selen<\/strong><\/a> ne sme biti spregledan, saj je na splo\u0161no redek v hrani. Ribe so odli\u010den na\u010din za naraven vnos tega <strong>antioksidanta.<\/strong> <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/cink\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cink<\/strong><\/a> je potreben tako za <strong>sintezo DNA<\/strong> kot za zagotavljanje normalne <strong>plodnosti<\/strong> in <strong>razmno\u017eevanja.<\/strong> <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/zelezo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017delezo<\/a><\/strong> je, na primer, potrebno, da telo <strong>ustvari rde\u010de krvni\u010dke<\/strong> in <strong>prena\u0161a kisik.<\/strong> <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalcij<\/strong> <\/a>lahko pridobite iz rib, ki jih jeste s <strong>kostmi.<\/strong> Na primer, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardele<\/a> so odli\u010den vir kalcija in vam lahko pomagajo pri ohranjanju zdravja <strong>mi\u0161ic, kosti<\/strong> in <strong>\u017eiv\u010dnega sistema.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161teli smo le majhen del <a href=\"https:\/\/gymbeam.si\/blog\/popoln-vodic-po-mineralih-funkcije-priporoceni-dnevni-vnos-njihovo-pomanjkanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mineralov<\/a>, ki jih najdemo v ribah. Vsebujejo tudi mnoge druge, zato, kot lahko vidite, se spla\u010da imeti ribe na kro\u017eniku, \u010de \u017eelite napolniti zaloge teh esencialnih hranil.<\/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=\"Ribe so bogate z minerali.\" class=\"wp-image-638344\" 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=\"Kaksne_zdravstvene_koristi_imajo_ribe\"><\/span>Kak\u0161ne zdravstvene koristi imajo ribe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"cardiovascular-health\">1. Izbolj\u0161ajo zdravje srca in o\u017eilja<\/h3>\n\n\n\n<p>Redno u\u017eivanje rib je ena izmed stvari, ki jih lahko po\u010dnete, \u010de \u017eelite prepre\u010diti <strong>te\u017eave sr\u010dno-\u017eilnega sistema.<\/strong> In to bi bilo dobro za vse, saj so sr\u010dno-\u017eilne bolezni, predvsem <strong>koronarna sr\u010dna bolezen<\/strong> (npr. sr\u010dni infarkt), <strong>glavni vzrok smrti po vsem svetu.<\/strong> <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" 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>Na podlagi \u0161tudij vemo, da imajo ljudje, ki redno u\u017eivajo ribe vsaj 1-2 krat na teden, \u0161e posebej vrste, <strong>bogate z omega-3 ma\u0161\u010dobnimi kislinami,<\/strong> do <strong>36% ni\u017ejo tveganje za smrt zaradi bolezni srca.<\/strong> Dejstvo je, da te zdrave ma\u0161\u010dobe v ribah pomagajo <strong>zmanj\u0161ati tako vnetne procese<\/strong> kot tudi <strong>ravni holesterola.<\/strong> Poleg tega druge snovi, kot sta <strong>vitamin D<\/strong> ali <strong>selen,<\/strong> prav tako prispevajo k tem koristnim u\u010dinkom rib. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" 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>Zato, \u010de \u017eelite imeti dolgoro\u010dno zdravo srce, bi bilo dobro, da ribe vklju\u010dite v svojo <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravo prehrano<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"oxidative-stress\">2. Imajo antioksidativne lastnosti<\/h3>\n\n\n\n<p>Ribe vsebujejo snovi, ki pomagajo za\u0161\u010dititi telo pred <strong>oksidativnim stresom<\/strong> in <strong>prostimi radikali.<\/strong> Prisotni antioksidanti, kot so <a href=\"https:\/\/gymbeam.si\/vitamin-e-tokoferol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamin E<\/strong><\/a><strong>, selen<\/strong> in <strong>omega-3 aminokisline,<\/strong> prispevajo k za\u0161\u010diti celic in tkiv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta u\u010dinek je lahko povezan z manj\u0161im tveganjem za razvoj kroni\u010dnih bolezni, kot so <strong>presnovne motnje<\/strong> (npr. sladkorna bolezen tipa 2) ali <strong>nevrodegenerativne bolezni<\/strong> (npr. Alzheimerjeva bolezen). Antioksidativni u\u010dinki rib so vidni prakti\u010dno po celem telesu. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[3]<\/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=\"nervous-system\">3. Za\u0161\u010dita \u017eiv\u010dnega sistema<\/h3>\n\n\n\n<p>Za\u0161\u010dita \u017eiv\u010dnega sistema je ena izmed glavnih prednosti rib v prehrani. <strong>Omega-3 ma\u0161\u010dobna kislina DHA,<\/strong> ki je nujna <strong>gradbena enota membran \u017eiv\u010dnih celic (nevronov),<\/strong> ima pri tem klju\u010dno vlogo. Sestavlja do 30% njihove celotne strukture. Posledi\u010dno pomaga <strong>\u0161\u010dititi <\/strong>mo\u017egane in \u017eiv\u010dni sistem, hkrati pa jo telo potrebuje za njihov <strong>razvoj.<\/strong> Zato bi morale tudi <strong>nose\u010dnice<\/strong> poskrbeti za zadosten vnos, da zagotovijo najbolj\u0161i mo\u017een razvoj mo\u017eganov svojega potomca. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[3,9]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa poleg omega-3 aminokislin ne smemo pozabiti na <strong>ribji kolagen (<\/strong><a href=\"https:\/\/gymbeam.si\/marine-collg-gymbeam.html\" class=\"ek-link\"><em><strong>morsk<\/strong><\/em><\/a><em><strong><a aria-label=\"i (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/marine-collg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">i<\/a><\/strong><\/em><a href=\"https:\/\/gymbeam.si\/marine-collg-gymbeam.html\" class=\"ek-link\"><em><strong> kolagen<\/strong><\/em><\/a><strong>).<\/strong> Po mnenju znanstvenikov njegovi peptidi prav tako pomagajo pri za\u0161\u010diti in ohranjanju zdravega \u017eiv\u010dnega sistema. Izkazalo se je, da lahko prispevajo k zvi\u0161anju ravni <strong>acetilholina<\/strong> \u2013 nevrotransmiterja, ki omogo\u010da <strong>prenos signalov med nevroni.<\/strong> Njegova vi\u0161ja koncentracija med njimi spodbuja nemoteno komunikacijo. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te koristi rib se lahko odra\u017eajo v manj\u0161em tveganju za <strong>nevrodegenerativne bolezni<\/strong> (npr. Parkinsonova bolezen) in lahko pomagajo izbolj\u0161ati <strong>zmogljivost mo\u017eganov.<\/strong> Na primer, to bo pomagalo izbolj\u0161ati <strong>spomin,<\/strong> olaj\u0161alo <strong>u\u010denje<\/strong> ali izbolj\u0161alo <strong>zbranost.<\/strong><sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[9]<\/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 koristi rib\" class=\"wp-image-638362\" 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=\"longevity\">4. Pomagajo proti staranju<\/h3>\n\n\n\n<p>Prav tako je dobro jesti ribe, \u010de \u017eelite \u017eiveti \u010dim dlje in ohraniti dobro <strong>zdravje.<\/strong> Raziskave dejansko ka\u017eejo, da obstaja povezava med <strong>koli\u010dino omega-3 aminokislin v krvi<\/strong> in <strong>hitrostjo kraj\u0161anja telomer.<\/strong> <strong>Ve\u010d omega-3,<\/strong> tem <strong>po\u010dasneje<\/strong> se zdi, da prihaja do kraj\u0161anja telomer.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telomere so kon\u010dni del <strong>kromosomov<\/strong> (struktur, sestavljenih iz DNK). Oblikujejo nekak\u0161no <strong>za\u0161\u010ditno kapico<\/strong> na koncu vsakega kraka kromosoma in prepre\u010dujejo uni\u010denje dednega materiala. Vendar pa se <strong>kr\u010dijo s starostjo,<\/strong> sedaj pa vemo, da je kraj\u0161anje telomer povezano z <strong>boleznimi,<\/strong> zna\u010dilnimi za <strong>vi\u0161jo starost<\/strong> (npr. rak ali presnovne bolezni). \u010ce obstaja karkoli, kar lahko pomaga upo\u010dasniti izgubo telomer, ima to lahko posledice za <strong>dolgotrajno zdravje.<\/strong> Znanstveniki sedaj menijo, da so to omega-3 aminokisline, ki bi lahko imele te u\u010dinke. Ni \u010dudovito, da vam lahko \u017ee nekaj porcij rib na teden pomaga \u017eiveti dlje in bolj zdravo? <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" 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<p>\u010ce \u017eelite izvedeti, katera druga hranila imajo lastnosti proti staranju in kaj storiti, da ohranite svoje zdravje in lepoto \u0161e vrsto let, preberite na\u0161 \u010dlanek <a aria-label=\" (odpre se v novem zavihku)\" href=\"https:\/\/gymbeam.si\/blog\/anti-ageing-in-zdravo-staranje-kako-poskrbeti-za-svoje-telo-ter-ohraniti-zdravje-in-mladosten-videz\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proti staranju in zdravo staranje: kako skrbeti za svoje telo in ohraniti zdravje ter mladosten videz?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"weight-loss\">5. Pomagajo pri huj\u0161anju<\/h3>\n\n\n\n<p>Ribe so lahko tudi odli\u010den pripomo\u010dek pri <a href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">huj\u0161anju<\/a>. Same po sebi niso \u010dude\u017ena re\u0161itev, vendar pa so kot del zdrave prehrane skupaj z <strong>zelenjavo, sadjem,<\/strong> <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>stro\u010dnicami<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>polnozrnatimi \u017eitaricami<\/strong><\/a> lahko klju\u010dnega pomena za uspeh.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njihova velika prednost je sposobnost, da dobro <strong>nasitijo <\/strong>in tudi <strong>ohranijo ob\u010dutek sitosti<\/strong> dlje \u010dasa. Ta u\u010dinek je predvsem posledica <strong>visokega dele\u017ea beljakovin,<\/strong> ki so najbolj nasitne med vsemi hranili. Vendar pa je po mnenju znanstvenikov prednost rib pred mesom tudi v vi\u0161ji <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>koli\u010dini triptofana<\/strong><\/a>. Ta aminokislina je predhodnica nevrotransmiterja <strong>serotonina,<\/strong> ki pomaga <strong>uravnavati apetit.<\/strong><sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" 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<p>Tako lahko ribe kot redni del va\u0161e prehrane pomagajo pri ohranjanju energetskega ravnote\u017eja ali doseganju <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalori\u010dnega deficita<\/a>, ki je potreben za uspe\u0161no huj\u0161anje. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[7,11]<\/mark><\/sup><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"bones\">6. Izbolj\u0161ajo zdravje kosti<\/h3>\n\n\n\n<p>Ribe ne zanemarjajo niti va\u0161ih kosti, \u0161e posebej zaradi vsebnosti <strong>vitamina D.<\/strong> Ta spodbuja <strong>absorpcijo kalcija.<\/strong> Poleg tega lahko kalcij dobite tudi iz rib, ki jih jeste skupaj s <strong>kostmi,<\/strong> kot so sardine. Ko imate dovolj tega minerala v telesu, ki se lahko absorbira v kosti, lahko bolje ohranjate njihovo <strong>trdnost<\/strong> in <strong>gostoto.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta u\u010dinek rib lahko cenijo <strong>\u017eenske po menopavzi,<\/strong> ki so zaradi hormonskih sprememb bolj ogro\u017eene za <strong>osteoporozo<\/strong> (stanj\u0161anje kosti). V praksi pa bi morali <strong>vsi odrasli biti previdni,<\/strong> saj je najvi\u0161ja koli\u010dina kostne mase med <strong>25. in 30. letom starosti,<\/strong> po tem pa gostota kosti za\u010dne <strong>upadati.<\/strong> Tako so ribe lahko en del sestavljanke, ki bo pomagala ohranjati bolj zdrave kosti dalj\u0161i \u010das. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[11]<\/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=\" Ribe izbolj\u0161ajo zdravje kosti\" class=\"wp-image-638380\" 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 koristi rib<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zaradi vsebnosti omega-3 aminokislin lahko imajo <strong>proti-vnetne u\u010dinke.<\/strong> <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n\n\n\n<li>Prav tako pomagajo pri skrbi za <strong>zdravje jeter,<\/strong> ki je organ, ki igra glavno vlogo pri detoksikaciji telesa.<\/li>\n\n\n\n<li>Zaradi svojih proti-vnetnih u\u010dinkov prav tako pomagajo pri obvladovanju <strong>astme in alergij.<\/strong> <\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koliko_rib_bi_morali_jesti_in_kako_pogosto\"><\/span>Koliko rib bi morali jesti in kako pogosto?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce bi morali izbrati \u017eivilo, ki ga ve\u010dina ljudi je premalo, bi to bile ribe. Nekaterim <strong>niso na voljo,<\/strong> drugim <strong>ne ugajajo<\/strong> ali ne vedo, kako jih <strong>pripraviti.<\/strong> Tudi pri tem vam bomo danes pomagali, vendar bomo najprej govorili o tem, kako pogosto jih dejansko morate u\u017eivati, da dose\u017eete vse tiste koristi, o katerih smo govorili.<\/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>Strokovnjaki se strinjajo, da bi morali na teden zau\u017eiti <strong>1-2 porcii rib,<\/strong> idealno <strong>mastnih morskih rib.<\/strong> Ena porcija je pribli\u017eno velikosti va\u0161e <strong>dlani.<\/strong> <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u0161na koli\u010dina je idealna, na primer, po mnenju <strong>Evropske agencije za varnost hrane (EFSA),<\/strong> ameri\u0161ke <strong>Uprave za hrano in zdravila (FDA),<\/strong> enako mnenje pa je mogo\u010de najti tudi v prehranskih priporo\u010dilih za posamezne evropske dr\u017eave ali ameri\u0161ko prebivalstvo. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" 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>Priporo\u010dila poudarjajo vnos mastnih morskih rib zaradi njihove vsebnosti <strong>omega-3 aminokislin,<\/strong> ki skorajda niso prisotne v pomembnih koli\u010dinah nikjer drugje razen v ribah. <\/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>Po priporo\u010dilih EFSA naj bi zdrav odrasel \u010dlovek na dan zau\u017eil <strong>250 mg EPA in DHA.<\/strong> Na primer, 20 g lososa vsebuje to koli\u010dino. Da bi dosegli ta vnos, je torej dovolj, da sledite priporo\u010dilu, da tedensko pojeste 1-2 porcii mastnih morskih rib. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" 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>Kaj pa u\u017eivanje <strong>sladkovodnih<\/strong> in <strong>manj mastnih rib?<\/strong> Te so odli\u010den vir <strong>beljakovin<\/strong> ter \u0161tevilnih <strong>vitaminov<\/strong> in <strong>mineralov, zato <\/strong>zagotovo spadajo v va\u0161o prehrano. Vendar pa ne ra\u010dunajte na to, da vam bodo krap ali smu\u010d zagotovili zadostno koli\u010dino omega-3 aminokislin.<\/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 rib bi morali jesti in kako pogosto?\" class=\"wp-image-638398\" 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=\"Kaj_je_ribje_olje_in_ali_bi_ga_morali_jemati_kot_dodatek\"><\/span>Kaj je ribje olje in ali bi ga morali jemati kot dodatek??<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ime <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/tekoce-ribje-olje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ribje olje<\/a> to\u010dno pove, za kaj gre \u2013 ni nobena znanstvena fantastika, preprosto gre za ribje olje. Ampak ne kar katero koli olje, temve\u010d tisto, bogato z dragocenima <strong>EPA<\/strong> in <strong>DHA.<\/strong> Gre za <strong>koncentrirano obliko<\/strong> teh dveh omega-3 ma\u0161\u010dobnih kislin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je lahko dober na\u010din, kako obogatiti svojo prehrano s temi ma\u0161\u010dobnimi kislinami, ko ne u\u017eivate dovolj rib. Toda tudi \u010de imate ribe na kro\u017eniku redno, vam lahko dopolnjevanje z ribjim oljem le koristi. U\u017eivate ga lahko na \u017elico, v obliki teko\u010dega <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olja<\/a>, lahko pa pose\u017eete tudi po <strong>kapsulah.<\/strong> Odvisno je, kaj vam ustreza. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/omega-3-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prehranska dopolnila z omega-3<\/strong><\/a> obi\u010dajno vsebujejo le ribje olje, pogosto pa so dopolnjena z <strong>vitaminom E,<\/strong> zaradi njegovih antioksidativnih u\u010dinkov, ki \u0161\u010ditijo ma\u0161\u010dobne kisline pred propadanjem.<\/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=\"Ali_je_lahko_uzivanje_rib_nezdravo\"><\/span>Ali je lahko u\u017eivanje rib nezdravo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno ste \u017ee naleteli na podatek, da nekateri ljudje izogibajo ribam, ker vsebujejo <strong>te\u017eke kovine<\/strong> in druge <strong>\u0161kodljive snovi, <\/strong>ki so vanje pri\u0161le iz okolja. Res je, da so te snovi v ribah lahko prisotne. Ampak ali je to razlog, da se popolnoma odpovemo ribam?<\/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=\"Kaj_pa_zivo_srebro_v_ribah\"><\/span>Kaj pa \u017eivo srebro v ribah?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017divo srebro je zagotovo na vrhu seznama, ko govorimo o vsebnosti te\u017ekih kovin v ribah. In upravi\u010deno, saj ima lahko ob prekomernem u\u017eivanju precej\u0161en negativen vpliv na splo\u0161no zdravje. Dokazano je, da ima \u0161kodljiv vpliv na <strong>nevrolo\u0161ki razvoj otrok v plodnem obdobju, <\/strong>zato bi morale biti nose\u010dnice previdne pri tem, katere ribe u\u017eivajo v svoji prehrani. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017divo srebro se v ribah kopi\u010di v obliki <strong>metil \u017eivega srebra.<\/strong> V morje vstopi kot posledica dejavnosti, kot so <strong>se\u017eig premoga<\/strong> in <strong>fosilnih goriv,<\/strong> pa tudi, na primer, skozi vulkanske aktivnosti. Nato se odlaga v planktonu in drugih majhnih organizmih, s katerimi se prehranjujejo ribe. Manj\u0161e ribe pa nato jedo ve\u010dje ribe, s \u010dimer se \u017eivo srebro \u0161iri vi\u0161je po morski prehranski verigi. Na splo\u0161no velja, da bolj <strong>velika,<\/strong> <strong>starej\u0161a<\/strong> riba, ki je <strong>vi\u0161e v prehranski verigi<\/strong> vsebuje ve\u010d \u017eivega srebra, ki se lahko kopi\u010di skozi njeno \u017eivljenje. <strong>Predatorske vrste rib<\/strong> vsebujejo najve\u010d te te\u017eke kovine. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Splo\u0161ni populaciji ni treba pretirano skrbeti zaradi \u017eivega srebra v obi\u010dajnih ribjih izdelkih, \u010de sledijo priporo\u010dilom o u\u017eivanju rib. Zdravstveno veliko bolj dragocena je vsebnost omega-3 aminokislin. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[13]<\/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\">Katere ribe vsebujejo najve\u010d \u017eivega srebra?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Morski pes<\/li>\n\n\n\n<li>\u0160\u010duka<\/li>\n\n\n\n<li>Kraljevska sku\u0161a<\/li>\n\n\n\n<li>Me\u010darica<\/li>\n\n\n\n<li>Jadrovnica<\/li>\n\n\n\n<li>Velikooki tun (<em>Thunnus obesus<\/em>)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ali bi se morali bati jesti tuno?<\/h3>\n\n\n\n<p>Ribe z visokim vsebnostjo \u017eivega srebra bi morale biti na va\u0161em kro\u017eniku le ob\u010dasno, idealno pribli\u017eno dvakrat na mesec. Vrste z nizko onesna\u017eenostjo z \u017eivim srebrom so primerne za <strong>redno u\u017eivanje.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda vas bo presenetila <strong>tuna,<\/strong> saj je to riba, ki jo mnogi od nas pogosto kupimo kot steak ali v konzervi. A brez skrbi, obstaja ve\u010d vrst tune. \u017de omenjeni <strong>velikooki tun<\/strong> (<em>Thunnus obesus<\/em>) ali <strong>modroplavuti tun<\/strong> (<em>Thunnus thynnus<\/em>) sta najve\u010dji vrsti in imata obi\u010dajno najvi\u0161je ravni \u017eivega srebra v svojih telesih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Manj\u0161e vrste, kot sta <strong>rumenoplavuti tun<\/strong> (<em>Thunnus albacares<\/em>) ali <strong>albakorski tun<\/strong> (<em>Thunnus alalunga<\/em>), imata v sebi veliko manj \u017eivega srebra in ju lahko redno u\u017eivate v svoji prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najmanj\u0161a <strong>skipjack tuna<\/strong> (<em>Katsuwonus pelamis<\/em>), ki jo pogosto najdemo v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>konzerviranih izdelkih<\/strong><\/a>, obi\u010dajno vsebuje najmanj te te\u017eke kovine in jo lahko brez te\u017eav redno u\u017eivajo tudi otroci ali nose\u010dnice. <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\">Ribe z najni\u017ejo povpre\u010dno vsebnostjo \u017eivega srebra <\/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>Sardele<\/li>\n\n\n\n<li>Postrv<\/li>\n\n\n\n<li>In\u010duni<\/li>\n\n\n\n<li>Trska<\/li>\n\n\n\n<li>Som<\/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=\"Testenine z lososom\" class=\"wp-image-638416\" 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=\"Kateri_drugi_kontaminenti_so_lahko_v_ribah\"><\/span>Kateri drugi kontaminenti so lahko v ribah?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg \u017eivega srebra lahko v telo rib vstopijo tudi, na primer, tako imenovani <strong>dioksini<\/strong> in <strong>poliklorirani bifenili (PCB).<\/strong> To so kemikalije, ki vstopijo v vodo, na primer, zaradi se\u017eiganja odpadkov ali industrijskih procesov. Te snovi s kancerogenimi u\u010dinki se kopi\u010dijo v ma\u0161\u010dobi in so zato lahko prisotne v <strong>mastnih ribah.<\/strong> Vendar dana\u0161nje raziskave ka\u017eejo, da zaradi teh snovi nismo izpostavljeni pomembnemu tveganju pri u\u017eivanju rib. Poleg tega je priporo\u010dljivo, da zau\u017eijemo le <strong>dve porciji mastnih rib na teden,<\/strong> kar je varna koli\u010dina glede na te snovi. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[11]<\/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=\"Ali_lahko_uzivamo_surove_ribe\"><\/span>Ali lahko u\u017eivamo surove ribe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sushi ali sashimi, ki vklju\u010dujeta surovo ribo, mnogi smatrajo za gurmansko izku\u0161njo. Vendar pa ne smemo pozabiti, da prina\u0161ata tudi dolo\u010dena <strong>zdravstvena tveganja.<\/strong> Ribe lahko vsebujejo <strong>parazite, viruse<\/strong> ali <strong>bakterije,<\/strong> kot sta <strong>salmonela<\/strong> ali <strong>listerija. <\/strong>Surove ribe, onesna\u017eene s temi mikroorganizmi, nam lahko povzro\u010dijo precej resne prebavne in druge te\u017eave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ne pomeni, da morate sedaj zavre\u010di vse surove ribe in se odpovedati tem gurmanskim u\u017eitkom. Vendar pa poskrbite, da bodo ribe iz <strong>preverjenega vira.<\/strong> V gostinski industriji naro\u010dite surove ribje jedi le v <strong>restavracijah,<\/strong> katerim <strong>zaupate,<\/strong> da skrbijo za <strong>kakovostno shranjevanje<\/strong> in <strong>higieno<\/strong> med pripravo.<\/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=\"So_konzervirane_ribe_zdrave\"><\/span>So konzervirane ribe zdrave?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstaja prepri\u010danje, da je konzervirana riba \u0161kodljiva. Vendar ne skrbite, <strong>iz konzerve ne bodo pre\u0161le nobene nevarne snovi v ribo.<\/strong> Kar zadeva vsebnost \u017eivega srebra, velja zgoraj omenjeno: koli\u010dina \u017eivega srebra v ribah je odvisna od vrste ribe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzervirane ribe so lahko odli\u010den na\u010din, da to ribo vklju\u010dite v svojo prehrano. Ne glede na to, ali \u017eelite u\u017eivati <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/losos-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lososa<\/a>, <a href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine <\/a>ali <a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuno v slanici<\/a> ali <a href=\"https:\/\/gymbeam.si\/tuna-v-olivnem-olju-gymbeam.html\" class=\"ek-link\">olj\u010dnem olju<\/a>, ni ni\u010d la\u017ejega in hitrej\u0161ega, kot da greste v shrambo, odprete konzervo in dodate ribe k testeninam ali namazu.<\/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\/sk_simona_benikovska_vaclavik_022024_11-1-1124x750.jpeg\" alt=\" Tunin zrezek v paradi\u017enikovi omaki\" class=\"wp-image-638434\" 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=\"Kdo_naj_se_izogiba_uzivanju_rib\"><\/span>Kdo naj se izogiba u\u017eivanju rib?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ribe so zdrave, vendar bi morali biti nekateri ljudje vseeno previdni, katero <strong>ribo izberejo,<\/strong> predvsem zaradi prej omenjenih strupenih snovi, ki jih lahko vsebujejo. Univerzalni nasvet je vedno, da je najbolje izbrati ribe z nizkim tveganjem 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><strong>Nose\u010dnice <\/strong>in <strong>doje\u010de matere <\/strong>naj se <strong>izogibajo <\/strong>ribam, ki lahko vsebujejo <strong>visoke ravni \u017eivega srebra.<\/strong> Druge vrste rib so primerne za nose\u010dnice in jih je prav tako priporo\u010dljivo u\u017eivatii <strong>1\u20132-krat na teden, <\/strong>saj vsebujejo hranila, pomembna za razvoj otroka. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li>Prav tako ne smejo u\u017eivati <strong>surovih rib.<\/strong> <\/li>\n\n\n\n<li><strong>Otrokom, mlaj\u0161im od 6 let, <\/strong>prav tako ne smemo dajati rib na vrhu prehranske verige zaradi vsebnosti \u017eivega srebra. Pri starej\u0161ih otrocih te ribe ne predstavljajo tak\u0161nega tveganja in jih lahko jedo dvakrat na mesec. Kljub temu je bolje izbrati ribe z ni\u017ejim tveganjem kontaminacije.<\/li>\n\n\n\n<li><strong>Osebe z oslabljenim imunskim sistemom <\/strong>naj se izogibajo <strong>surovim <\/strong>in <strong>neprekuhanim ribam.<\/strong> <\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_naj_ribe_shranjujemo\"><\/span>Kako naj ribe shranjujemo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Klju\u010dno je, da ribe shranjujete pravilno, da ostanejo <strong>sve\u017ee <\/strong>in <strong>varne.<\/strong> Navsezadnje si ne \u017eelite, da bi v njih rasle bakterije, ki bi jih nato postavili na svoj kro\u017enik. <\/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>Sve\u017ee ribe<\/strong> je treba shranjevati v <strong>najhladnej\u0161em delu hladilnika.<\/strong> <\/li>\n\n\n\n<li>Idealno je, da jih shranjujete v <strong>pokriti stekleni posodi.<\/strong> <\/li>\n\n\n\n<li>Idealno je, da jih porabite <strong>1\u20132 dni <\/strong>po nakupu. <\/li>\n\n\n\n<li>\u010ce jih \u017eelite pojesti kasneje, jih morate <strong>zamrzniti.<\/strong> Pravilno zamrznjene mastne ribe bodo ohranile sve\u017eino 2\u20133 mesece, medtem ko imajo puste ribe rok trajanja do 6\u20138 mesecev. <\/li>\n\n\n\n<li>Ribe odtajajte <strong>v hladilniku, <\/strong>da prepre\u010dite <strong>rasti bakterij<\/strong> in <strong>izgubo teksture.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, kako pravilno shraniti druge hrane, ki jih imate obi\u010dajno v svoji kuhinji, ne spreglejte na\u0161ega \u010dlanka <a aria-label=\" (odpre se v novem zavihku)\" href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-shranjevati-zivila-da-cim-dlje-ostanejo-sveza\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako pravilno shraniti hrano, da traja \u010dim dlje.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Priprava_rib\"><\/span>Priprava rib<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako pripraviti ribe? Vse skupaj ne rabi biti zapleteno. Nasprotno, obi\u010dajno gre za nekaj preprostih korakov, ki privedejo do okusnega kosila ali ve\u010derje.\r\n\r\n\r\n\r\n\r\n\r\n\r\n<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najprej izberite <strong>pravo vrsto rib.<\/strong> Mastne ribe, kot so losos ali sku\u0161a, so primerne za peko na \u017earu ali pe\u010denje. Puste vrste, kot je trska, so odli\u010dne za kuhanje na pari.<\/li>\n\n\n\n<li>Pripravite <strong>za\u010dimbe <\/strong>in <strong>marinado.<\/strong> Izberete lahko, na primer, zeli\u0161\u010da, limonin sok ali \u010desen. Marinade z olivnim oljem, limono in zeli\u0161\u010di bodo izbolj\u0161ale okus, hkrati pa ohranile ribe okusne in so\u010dne.<\/li>\n\n\n\n<li>Ribe lahko <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecen-losos-z-marinado-iz-medu-in-gorcice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u010dete<\/a>.<\/strong> Pe\u010dene ribe imajo ne\u017een okus in prijetno so\u010dno meso, medtem ko je povr\u0161ina lahko rahlo hrustljava.<\/li>\n\n\n\n<li><strong>Peka na \u017earu<\/strong> bo zagotovila \u0161e bolj hrustljavo skorjo kot pe\u010denje. Losos ali sku\u0161a sta popolna za to. <\/li>\n\n\n\n<li><strong>Kuhanje na pari<\/strong> bo ohranilo <strong>naraven okus rib<\/strong> in zagotovilo njihovo <strong>ne\u017eno teksturo.<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-hitra-trska-z-omako-iz-limoninega-masla\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (odpre se v novem zavihku)\"><strong>Pra\u017eene ribe<\/strong><\/a> so hitra re\u0161itev, ki vam prihrani veliko \u010dasa v kuhinji.<\/li>\n\n\n\n<li>Ribe postrezite s <strong>prilogo,<\/strong> kot so <strong>krompir<\/strong> ali <strong>sladki krompir<\/strong> in ne pozabite na <strong>solato iz razli\u010dne zelenjave.<\/strong><\/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 lahko pripravite ribe?\" class=\"wp-image-638452\" 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_drugace_vkljuciti_ribe_v_svojo_prehrano\"><\/span>Kako druga\u010de vklju\u010diti ribe v svojo prehrano?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda ne marate rib samih ali pa ste utrujeni od tega, da jih jeste le s prilogo. Ne obupajte, imamo \u0161tevilne zanimive na\u010dine, kako lahko ribe vklju\u010dite v svojo prehrano na druge na\u010dine.\r\n\r\n\r\n\r\n\r\n\r\n\r\n<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pripravite okusen <strong>namaz,<\/strong> kot je ta <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-namaz-z-jajci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">namaz iz tune in jajc.<\/a><\/li>\n\n\n\n<li>Ribe zme\u0161ajte v <strong>pohance<\/strong> ali <strong>polpete.<\/strong><\/li>\n\n\n\n<li>Skrijte jo v <strong>sendvi\u010d<\/strong> ali <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tunin-zvitek-z-avokadovim-namazom-in-zelenjavo\/\">wrap<\/a>.<\/li>\n\n\n\n<li>Pogrejte se z okusno <strong>ribjo juho.<\/strong><\/li>\n\n\n\n<li>Pripravite ribjo <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-testenine-z-omako-iz-sardin\/\" target=\"_blank\" aria-label=\"omako  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omako <\/a><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-testenine-z-omako-iz-sardin\/\" class=\"ek-link\">za testenine<\/a>.<\/li>\n\n\n\n<li>Pripravite okusno <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-solata-nicoise\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">solato z ribami<\/a> ali izviren <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-poke-bowl-z-rizem-in-tuno\/\" class=\"ek-link\">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\n<p>\u010ce i\u0161\u010dete dodaten navdih, imamo na na\u0161em blogu \u0161tevilne recepte z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/tag\/losos-sl\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lososom<\/a> in drugimi <a href=\"https:\/\/gymbeam.si\/blog\/tag\/ribe\/\" class=\"ek-link\">ribami<\/a>. In \u010de se spra\u0161ujete, ali <strong>pojeste dovolj rib in imate v telesu optimalne ravni omega-3 ma\u0161\u010dobnih kislin,<\/strong> lahko to preverite z <a aria-label=\"omega-3 testi (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/catalog\/product\/view\/id\/63862\/s\/omega-3-test-cerascreen\/category\/2\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3<\/strong> <strong>testom<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ribe imajo zagotovo svoje mesto v zdravi prehrani. \u0160e posebej imajo odli\u010dno vsebnost <strong>omega-3 ma\u0161\u010dobnih kislin EPA<\/strong> in <strong>DHA,<\/strong> ki jih v drugih \u017eivilih primanjkuje. Zaradi teh in drugih hranil imajo nezanemarljive pozitivne u\u010dinke na zdravje. Vendar pa ribe niso brez tveganj za zdravje, saj nekatere lahko vsebujejo tudi \u0161kodljive snovi. Klju\u010d do uspeha je, da izberete pravo vrsto rib, pri tem pa upo\u0161tevate priporo\u010dila, ki svetujejo, da na teden pojeste 1\u20132 porciji mastnih morskih rib. Na ta na\u010din boste pridobili koristi, ki jih ribe ponujajo. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdaj boste naslednji\u010d imeli ribe na svojem kro\u017eniku? \u010ce ste zainteresirani in polni novih informacij, jih ne obdr\u017eite zase. Delite jih s prijatelji in dru\u017eino.\r\n\r\n\r\n\r\n\r\n\r\n\r\n<\/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.com\/fish\" 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.com\/healthy-fats\" 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>Ali ribe spadajo v zdravo prehrano? Vsebujejo omega-3 ma\u0161\u010dobne kisline z mnogimi koristmi za zdravje, vendar nekatere vrste lahko vsebujejo tudi veliko \u017eivega srebra. Ugotovite, koliko in katere vrste zau\u017eiti v tem \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":638230,"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":[122],"tags":[6675,6987,7359,7239,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-644610","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-jedilnik","9":"tag-omega-3-sl","10":"tag-prehrana-sl","11":"tag-ribe","12":"tag-zdrav-zivljenjski-slog","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>Ribe na kro\u017eniku: katere so najbolj zdrave in katerih bi se morali izogibati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ribe, vklju\u010dno z lososom in sku\u0161o, so bogate z omega-3, beljakovinami in vitaminom D. 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