{"id":645991,"date":"2024-12-18T11:10:49","date_gmt":"2024-12-18T10:10:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=645991"},"modified":"2025-01-29T12:04:39","modified_gmt":"2025-01-29T11:04:39","slug":"riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati","status":"publish","type":"post","link":"https:\/\/gymbeam.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/","title":{"rendered":"Riba na tanjiru: Koje su najzdravije, a koje treba izbegavati?"},"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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Zasto_bi_vas_zanimalo_da_li_jedete_ribu\" title=\"Za\u0161to bi vas zanimalo da li jedete ribu?\">Za\u0161to bi vas zanimalo da li jedete 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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Sta_ribe_sadrze\" title=\"\u0160ta ribe sadr\u017ee?\">\u0160ta ribe sadr\u017ee?<\/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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Kako_se_morska_i_slatkovodna_riba_razlikuju\" title=\"Kako se morska i slatkovodna riba razlikuju?\">Kako 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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Koje_zdravstvene_prednosti_ribe_imaju\" title=\"Koje zdravstvene prednosti ribe imaju?\">Koje zdravstvene prednosti ribe imaju?<\/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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Koliko_ribe_treba_da_jedete_i_koliko_cesto\" title=\"Koliko ribe treba da jedete i koliko \u010desto?\">Koliko ribe treba da jedete 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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Sta_je_riblje_ulje_i_treba_li_ga_dopuniti\" title=\"\u0160ta je riblje ulje i treba li ga dopuniti?\">\u0160ta je riblje ulje i treba li ga dopuniti?<\/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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Moze_li_jesti_ribu_biti_nezdravo\" title=\"Mo\u017ee li jesti ribu biti nezdravo?\">Mo\u017ee li jesti ribu biti 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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Sta_je_sa_zivom_u_ribi\" title=\"\u0160ta je sa \u017eivom u ribi?\">\u0160ta 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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Koji_drugi_zagadivaci_mogu_biti_u_ribama\" title=\"Koji drugi zaga\u0111iva\u010di mogu biti u ribama?\">Koji drugi zaga\u0111iva\u010di mogu biti u ribama?<\/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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Mozete_li_jesti_sirovu_ribu\" title=\"Mo\u017eete li jesti sirovu ribu?\">Mo\u017eete li jesti sirovu ribu?<\/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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Da_li_su_riblje_konzerve_zdrave\" title=\"Da li su riblje konzerve zdrave?\">Da li su riblje konzerve 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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Ko_treba_da_izbegava_da_jede_ribu\" title=\"Ko treba da izbegava da jede ribu?\">Ko treba da izbegava da jede 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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Kako_treba_cuvati_ribu\" title=\"Kako treba \u010duvati ribu?\">Kako treba \u010duvati 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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Kako_drugacije_mozete_ukljuciti_ribu_u_svoju_ishranu\" title=\"Kako druga\u010dije mo\u017eete uklju\u010diti ribu u svoju ishranu?\">Kako druga\u010dije mo\u017eete uklju\u010diti ribu u svoju ishranu?<\/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.rs\/blog\/riba-na-tanjiru-koje-su-najzdravije-a-koje-treba-izbegavati\/#Sta_treba_da_zapamtite\" title=\"\u0160ta treba da zapamtite?\">\u0160ta treba da zapamtite?<\/a><\/li><\/ul><\/nav><\/div>\n<p><b><strong>Riba <\/strong><\/b>ima reputaciju hranljive namirnice koja svakako <b><strong>pripada zdravoj ishrani.<\/strong><\/b> Ipak, \u010dini se da ve\u0107ina vas retko ima ribu na tanjiru. Za\u0161to ljudi jedu tako malo ribe? Da li zbog straha od te\u0161kih metala u ribi, ili je jednostavno ne volite?<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Nije slu\u010dajnost \u0161to se <b><strong>mediteranska ishrana<\/strong><\/b>, bogata ribom, na primer, smatra jednom od najzdravijih. Riba je prepuna <b><strong>esencijalnih hranljivih materija<\/strong><\/b>, a njena redovna konzumacija mo\u017ee doneti <b><strong>bolje zdravlje mozga <\/strong><\/b>ili<b><strong> srca<\/strong><\/b>, uz mnoge druge prednosti. O tome koje su te prednosti i da li je riba bezbedna za vas, razgovara\u0107emo zajedno danas.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">U ovom \u010dlanku \u0107ete pro\u010ditati o efektima 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=\"#cardiovascular-health\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\">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=\"#oxidative-stress\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\">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\" target=\"_blank\" rel=\"noopener noreferrer\">Nervni 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\" target=\"_blank\" rel=\"noopener noreferrer\">Dugove\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=\"#weight_loss\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\">Mr\u0161avljenje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#bones\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\">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_vas_zanimalo_da_li_jedete_ribu\"><\/span>Za\u0161to bi vas zanimalo da li jedete ribu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Mo\u017eda sami sebi govorite da nije va\u017eno ako ne jedete ribu. Uostalom, imate mnogo drugih hranljivih namirnica u svojoj ishrani, pa za\u0161to praviti veliki problem? Ali istina je, <a href=\"https:\/\/gymbeam.rs\/ribe\" target=\"_blank\" rel=\"noopener noreferrer\">riba<\/a> nije obi\u010dna namirnica. Naprotiv, ona je pravo sblago hranljivih supstanci koje \u010desto <b><strong>nedostaju u drugim namirnicama.<\/strong><\/b><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ispostavlja se da je <b><strong>\u010desta konzumacija ribe<\/strong><\/b> povezana sa <b><strong>boljim <\/strong><\/b>op\u0161tim <b><strong>zdravljem <\/strong><\/b>i \u010dak <b><strong>ni\u017eim stopama <\/strong><\/b>karcinoma ili bolesti srca. Dakle, zapamtite, slede\u0107i put kada vam neko ka\u017ee da jedete vi\u0161e ribe, ne pri\u010da tek tako. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[12]<\/span><\/mark><\/sup><\/p>\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 tanjiru\" class=\"wp-image-638276\" title=\"Losos na tanjiru\" 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=\"Sta_ribe_sadrze\"><\/span>\u0160ta ribe sadr\u017ee?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Riba je posebno poznata po visokom sadr\u017eaju <b><strong>proteina <\/strong><\/b>i <b><strong>zdravih masti.<\/strong><\/b> Me\u0111utim, malo ljudi zna da treba da se ceni i zbog mnogih <b><strong>mikronutrijenata <\/strong><\/b>koje sadr\u017ei. Ne oskudeva u <b><strong>vitaminima <\/strong><\/b>i <b><strong>mineralima, <\/strong><\/b>\u010desto u ve\u0107im koli\u010dinama nego druge namirnice.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Proteini<\/h3>\n\n\n<p>Riba je odli\u010dan izvor <b><strong>potpunih <\/strong><\/b><b><strong>proteina<\/strong><\/b><b><strong>.<\/strong><\/b> Sadr\u017ei sve <b><strong>esencijalne aminokiseline<\/strong><\/b><b><strong>, tj. <\/strong><\/b>one koje telo ne mo\u017ee samo da proizvodi i mora ih uneti ishranom. Kao rezultat toga, obezbe\u0111uje sve potrebne <b><strong>gra\u0111evinske blokove <\/strong><\/b>za formiranje <b><strong>mi\u0161i\u0107a, hormona, enzima <\/strong><\/b>i drugih telesnih proteina. U proseku, riba sadr\u017ei 20g proteina na 100g sirove ribe, \u0161to je gotovo isto kao drugo <a href=\"https:\/\/gymbeam.rs\/chicken-breasts-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">meso. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[5,11]<\/mark><\/sup><\/a><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-1124x749.jpeg\" alt=\"U proseku, riba sadr\u017ei 20 g proteina na 100 g\" class=\"wp-image-638294\" title=\"U proseku, riba 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<p>Ribe su prili\u010dno <b><strong>jedinstvene<\/strong><\/b> u svetu hrane kada je re\u010d o sadr\u017eaju masti. Naime, izuzetno su bogate <b><strong>zdravim mastima<\/strong><\/b> u obliku <b><strong>polinezasi\u0107enih masnih kiselina (PUFA), koje<\/strong><\/b> su poznate pre svega po svojim pozitivnim efektima na <b><strong>srce <\/strong><\/b>ili <b><strong>mozak.<\/strong><\/b> Kod nekih vrsta riba, PUFA \u010dini \u010dak <b><strong>30-40% njihovog sadr\u017eaja masti.<\/strong><\/b> Ovo je slu\u010daj kod atlantskog lososa ili sku\u0161e, na primer. Ovo je izuzetno u pore\u0111enju sa drugim namirnicama \u017eivotinjskog porekla, poput mesa, koje obi\u010dno <b><strong>sadr\u017ei ve\u0107inu zasi\u0107enih masti.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Riba je odli\u010dan izvor omega-3 masnih kiselina<\/h4>\n\n\n<p>Ribe, posebno <b><strong>morske ribe,<\/strong><\/b> najvi\u0161e se cene zbog sadr\u017eaja <b><strong>omega-3 masnih kiselina<\/strong><\/b>, konkretno<b><strong> dugolan\u010danih <\/strong><\/b><b><strong>&#8211; eikosapentaenske kiseline (EPA) <\/strong><\/b>i <b><strong>dokozaheksaenske kiseline (DHA).<\/strong><\/b> To su <b><strong>polinezasi\u0107ene masne kiseline<\/strong><\/b>, koje imaju mnoge dokazane zdravstvene koristi. Kao i druge PUFA, pozitivno uti\u010du na <b><strong>srce, <\/strong><\/b>pored toga \u0161to pobolj\u0161avaju <b><strong>vid <\/strong><\/b>i neophodne su za <b><strong>pravilan razvoj mozga.<\/strong><\/b><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><b><strong>EPA <\/strong><\/b>i <b><strong>DHA <\/strong><\/b>se ne nalaze u zna\u010dajnim koli\u010dinama nigde drugde osim u ribi. To je ono \u0161to ih \u010dini tako izuzetnom namirnicom, i \u010desto \u0107ete \u010duti o ribi u kontekstu omega-3 masnih kiselina. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Zainteresovani ste da saznate vi\u0161e o tome \u0161ta omega-3 masne kiseline rade za telo, kako se njihov nedostatak manifestuje i gde ih mo\u017eete prona\u0107i? U tom slu\u010daju, pro\u010ditajte na\u0161 \u010dlanak <b><strong>Omega-3 masne kiseline: Kako uti\u010du na mozak, srce, o\u010di ili mi\u0161i\u0107e i kako ih konzumirati?<\/strong><\/b><\/p>\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 re\u010d o odnosu masti, nema ribe kao \u0161to je svaka druga riba. Naime, ukupan sadr\u017eaj masti varira od jedne vrste ribe do druge. Na osnovu toga, dele se u \u010detiri grupe:\n\n<\/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><b><strong>ekstra nemasne ribe (sadr\u017eaj masti &lt; 2%) &#8211; <\/strong><\/b>bakalar, \u0161koljke, list, tuna skipjack, itd.<\/p><\/li>\n\n\n\n<li><p><b><strong>nemasne ribe (sadr\u017eaj masti 2 &#8211; 5%) &#8211; <\/strong><\/b>in\u0107uni, tuna albacore, pastrmka, brancin, itd.<\/p><\/li>\n\n\n\n<li><p><b><strong>masne ribe (sadr\u017eaj masti 5-10%) &#8211; <\/strong><\/b>\u0161aran, haringa, sabljarka, sku\u0161a, atlantski losos, sardine, tuna longfin, itd.<\/p><\/li>\n\n\n\n<li><p><b><strong>ekstra masne ribe (sadr\u017eaj masti &gt;10%) &#8211; <\/strong><\/b>atlantska sku\u0161a, jegulja, kineski losos, itd. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\"><sup><span style=\"color: #ff6600;\">[5]<\/span><\/sup>&nbsp;<\/mark><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Za\u0161to pri\u010damo o ovome? Upravo zbog sadr\u017eaja pomenutih omega-3 masnih kiselina. Logi\u010dno je da <b><strong>\u0161to vi\u0161e masti<\/strong><\/b> riba ima, to ima <b><strong>vi\u0161e omega-3 masnih kiselina.<\/strong><\/b><\/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=\"Kako_se_morska_i_slatkovodna_riba_razlikuju\"><\/span>Kako se morska i slatkovodna riba razlikuju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Da bi odnos masnih riba i sadr\u017eaja omega-3 bio manje jednostavan, <b><strong>poreklo<\/strong><\/b> razli\u010ditih vrsta riba komplikuje stvar. Konkretno, najbolji izvori omega-3 masnih kiselina su <b><strong>masne morske ribe.<\/strong><\/b> <b><strong>Slatkovodne ribe<\/strong><\/b> imaju mnogo manje. Na primer, <b><strong>\u0161aran<\/strong><\/b>, iako je jedna od riba sa ve\u0107im procentom masti, <b><strong>nije dobar izvor omega-3.<\/strong><\/b><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Za\u0161to je to tako? Razlika izme\u0111u \u0161arana i, na primer, atlantske sku\u0161e, morske ribe, le\u017ei u njihovoj <b><strong>razli\u010ditoj ishrani.<\/strong><\/b> Morske ribe se uglavnom hrane <b><strong>planktonom,<\/strong><\/b> koji je prirodno bogat omega-3 masnim kiselinama, posebno EPA i DHA. Ishrana slatkovodnih riba sadr\u017ei znatno manje ovih masnih kiselina.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako konzumirate ribu zbog omega-3 masnih kiselina, trebalo bi da birate <b><strong>masnije<\/strong><\/b> <b>morske<\/b> ribe.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Koja morska riba ima najvi\u0161e omega-3 aminokiselina?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>losos<\/p><\/li>\n\n\n\n<li>haringa<\/li>\n\n\n\n<li>sku\u0161a<\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/sardine-u-maslinovom-ulju-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.rs\/sardine-u-maslinovom-ulju-gymbeam.html\">sardine<\/a><\/p><\/li>\n\n\n\n<li><p>tuna longfin <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\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u0160ta to zna\u010di za slatkovodnu ribu?<\/h3>\n\n\n<p>Naravno, ne \u017eelimo da prestanete da jedete slatkovodne ribe. One su tako\u0111e odli\u010dan izvor <b><strong>proteina, vitamina<\/strong><\/b> i <b><strong>minerala.<\/strong><\/b> I one sadr\u017ee omega-3 masne kiseline, samo ne toliko koliko morske ribe. Dakle, ako \u017eelite da dobijete najvi\u0161e <b><strong>zdravih masti<\/strong><\/b> iz ribe, birajte <b><strong>masne morske ribe, ali<\/strong><\/b> va\u0161e zdravlje \u0107e vam tako\u0111e zahvaliti na ukusnom <b><strong>\u0161aranu<\/strong><\/b> ili <b><strong>smu\u0111u.<\/strong><\/b><\/p>\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<p>Riba nije samo bogata zdravim mastima i proteinima, ve\u0107 sadr\u017ei i mnogo mikronutrijenata, uklju\u010duju\u0107i <a href=\"https:\/\/gymbeam.rs\/vitamini\" target=\"_blank\" rel=\"noopener noreferrer\">vitamine<\/a>. Slede\u0107i su svakako vredni pomena.<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li><p><b><strong>Vitamin D<\/strong><\/b> zaslu\u017euje prvo mesto jer se generalno nalazi u <b><strong>vrlo malo namirnica.<\/strong><\/b> Te\u0161ko ga je uneti putem ishrane, a toliko je va\u017ean za <b><strong>imunitet, kosti<\/strong><\/b> i <b><strong>op\u0161te zdravlje.<\/strong><\/b> Posebno u zimskim mesecima, kada ga ne dobijate od sunca, ne bi trebalo da zanemarite njegov unos kroz ishranu. <b><strong>Masne ribe<\/strong><\/b> (sku\u0161a, losos, haringa, itd.), kao njegov <b><strong>najbolji izvor iz hrane,<\/strong><\/b> imaju nezamenljivu ulogu. Me\u0111utim, za ovaj vitamin se \u010desto preporu\u010duje <a data-mce-href=\"https:\/\/gymbeam.rs\/vitamin-d\" href=\"https:\/\/gymbeam.rs\/vitamin-d\" target=\"_blank\" rel=\"noopener noreferrer\">dodatna suplementacija<\/a> van letnjih meseci. <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.rs\/vitaminb12-gymbeam.html\" href=\"https:\/\/gymbeam.rs\/vitaminb12-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b><strong>Vitamin B12<\/strong><\/b><\/a> je jedinstven jer se nalazi <b><strong>gotovo isklju\u010divo u namirnicama \u017eivotinjskog porekla.<\/strong><\/b> Riba nije izuzetak i mo\u017ee biti najbolji izvor za ljude koji <b><strong>izbegavaju meso.<\/strong><\/b> Najvi\u0161e ga imaju <b><strong>losos, sku\u0161a<\/strong><\/b> i <b><strong>harina.<\/strong><\/b><\/p><\/li>\n\n\n\n<li><p><b><strong>Vitamin B6<\/strong><\/b> je va\u017ean za funkciju imunog, mentalnog i nervnog sistema. Na primer, losos ima izuzetan sadr\u017eaj 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 data-mce-href=\"https:\/\/gymbeam.rs\/vitamin-b3-gymbeam.html\" href=\"https:\/\/gymbeam.rs\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b><strong>Vitamin B3<\/strong><\/b><\/a>, ili <b><strong>niacin,<\/strong><\/b> podr\u017eava funkciju <b><strong>nervnog sistema<\/strong><\/b> i zdravlje <b><strong>ko\u017ee.<\/strong><\/b> Riba je zbog toga va\u017ena i za dobar izgled. <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\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p><a data-mce-href=\"https:\/\/gymbeam.rs\/vitamin-a\" href=\"https:\/\/gymbeam.rs\/vitamin-a\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b><strong>Vitamin A<\/strong><\/b><\/a> se uglavnom nalazi u masnijim ribama jer je to vitamin rastvorljiv u mastima. Va\u017ean je i za vid i za imuni sistem. <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\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ribe tako\u0111e sadr\u017ee mnoge druge vitamine, \u010diji se udeo mo\u017ee razlikovati u zavisnosti od vrste ribe. Da biste ih sve uneli, dobro je rotirati vrste ribe na va\u0161em tanjiru.<\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/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<p>Jo\u0161 vi\u0161e od vitamina, riba je bogata <a href=\"https:\/\/gymbeam.rs\/minerali-1\" target=\"_blank\" rel=\"noopener noreferrer\">mineralima<\/a>. Koje minerale najvi\u0161e sadr\u017ei?<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li><p><a data-mce-href=\"https:\/\/gymbeam.rs\/ekstrakt-joda-iz-alge-kelp-gymbeam.html\" href=\"https:\/\/gymbeam.rs\/ekstrakt-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b><strong>Jod<\/strong><\/b><\/a> je neophodan za normalno funkcionisanje <b><strong>\u0161titne \u017elezde<\/strong><\/b> i posebno je va\u017ean u ishrani tokom <b><strong>trudno\u0107e, jer<\/strong><\/b> u\u010destvuje u pravilnom <b><strong>razvoju mozga fetusa.<\/strong><\/b> 100 g odre\u0111enih morskih riba, poput sku\u0161e, mo\u017ee obezbediti celodnevnu koli\u010dinu joda. <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\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p><a data-mce-href=\"https:\/\/gymbeam.rs\/selen-gymbeam.html\" href=\"https:\/\/gymbeam.rs\/selen-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b><strong>Selen<\/strong><\/b><\/a> ne sme se zanemariti, jer ga u hrani generalno ima malo. Riba je odli\u010dan na\u010din da prirodno unesete ovaj <b><strong>antioksidant<\/strong><\/b>. <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\"><span style=\"color: #ff6600;\">[12]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p><a data-mce-href=\"https:\/\/gymbeam.rs\/cink\" href=\"https:\/\/gymbeam.rs\/cink\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b><strong>Cink<\/strong><\/b><\/a> je potreban za <b><strong>sintezu DNK <\/strong><\/b>i obezbe\u0111ivanje normalne <b><strong>plodnosti<\/strong><\/b> i <b><strong>reprodukcije. <\/strong><\/b><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\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p>Na primer, <a data-mce-href=\"https:\/\/gymbeam.rs\/gvozdje\" href=\"https:\/\/gymbeam.rs\/gvozdje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b><strong>gvo\u017e\u0111e<\/strong><\/b><\/a> je neophodno telu za <b><strong>stvaranje crvenih krvnih zrnaca <\/strong><\/b>i <b><strong>prenos kiseonika. <\/strong><\/b><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\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p>Mo\u017eete uneti <a data-mce-href=\"https:\/\/gymbeam.rs\/kalcijum\" href=\"https:\/\/gymbeam.rs\/kalcijum\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b><strong>kalcijum<\/strong><\/b><\/a> iz riba koje jedete sa <b><strong>kostima.<\/strong><\/b> Na primer, <a data-mce-href=\"https:\/\/gymbeam.rs\/sardines-in-brine-gymbeam.html\" href=\"https:\/\/gymbeam.rs\/sardines-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sardine<\/a> su odli\u010dan izvor kalcijuma i mogu vam pomo\u0107i u odr\u017eavanju zdravih <b><strong>mi\u0161i\u0107a, kostiju<\/strong><\/b> i <b><strong>nervnog sistema.<\/strong><\/b><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Naveli smo samo deo <a href=\"https:\/\/gymbeam.rs\/blog\/kompletni-vodic-za-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\" target=\"_blank\" rel=\"noopener noreferrer\">minerala<\/a> koji se nalaze u ribi. One tako\u0111e sadr\u017ee mnoge druge, pa se, kao \u0161to vidite, isplati imati ribu na tanjiru ako \u017eelite da obezbedite unos ovih esencijalnih nutrijenata.<\/p>\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_prednosti_ribe_imaju\"><\/span>Koje zdravstvene prednosti ribe imaju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"cardiovascular-health\">1. Pobolj\u0161avaju zdravlje kardiovaskularnog sistema<\/h3>\n\n\n<p>Redovno konzumiranje ribe je jedna od stvari koje mo\u017eete uraditi ako \u017eelite da izbegnete <b><strong>kardiovaskularne probleme.<\/strong><\/b> I to bi bilo korisno za sve vas, jer su kardiovaskularne bolesti, posebno <b><strong>koronarna bolest srca <\/strong><\/b>(npr. infarkt miokarda), <b><strong>glavni uzrok smrti u svetu. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[11,19]<\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, na osnovu studija, znamo da ljudi koji redovno jedu ribu barem 1-2 puta nedeljno, posebno vrste <b><strong>bogate omega-3 masnim kiselinama, <\/strong><\/b>imaju do <b><strong>36% manji rizik od smrti od sr\u010danih bolesti.<\/strong><\/b> Ove zdrave masti u ribi poma\u017eu u <b><strong>smanjenju upalnih procesa<\/strong><\/b> i <b><strong>nivoa holesterola.<\/strong><\/b> Pored toga, druge supstance, poput <b><strong>vitamina D<\/strong><\/b> ili <b><strong>selena<\/strong><\/b>, tako\u0111e doprinose ovim blagotvornim efektima ribe. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[11,19]<\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Zato, ako \u017eelite da dugoro\u010dno imate zdravo srce, bilo bi dobro da ribu uklju\u010dite u va\u0161u <a href=\"https:\/\/gymbeam.rs\/blog\/sta-je-zdrava-ishrana-i-kako-nauciti-hraniti-se-zdravo\/\" target=\"_blank\" rel=\"noopener noreferrer\">zdravu ishranu<\/a>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"oxidative-stress\">2. Imaju antioksidativna svojstva<\/h3>\n\n\n<p>Riba sadr\u017ei supstance koje poma\u017eu u za\u0161titi tela od <b><strong>oksidativnog stresa<\/strong><\/b> i <b><strong>slobodnih radikala.<\/strong><\/b> Prisustvo antioksidanata, poput <a href=\"https:\/\/gymbeam.rs\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><b><strong>vitamina E<\/strong><\/b><\/a><b><strong>, selena<\/strong><\/b> i <b><strong>omega-3 masnih kiselina,<\/strong><\/b> doprinosi za\u0161titi \u0107elija i tkiva.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ovaj efekat mo\u017ee biti povezan sa manjim rizikom od razvoja hroni\u010dnih bolesti poput <b><strong>metaboli\u010dkih poreme\u0107aja<\/strong><\/b> (npr. dijabetes tipa 2) ili <b><strong>neurodegenerativnih bolesti<\/strong><\/b> (npr. Alchajmerove bolesti). Antioksidativni efekti ribe vidljivi su prakti\u010dno u celom telu. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\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. Poma\u017eu u za\u0161titi nervnog sistema<\/h3>\n\n\n<p>Za\u0161tita nervnog sistema je jedna od najve\u0107ih prednosti ribe u ishrani. <b><strong>Omega-3 masna kiselina DHA,<\/strong><\/b> koja je neophodan <b><strong>gradivni element membrana nervnih \u0107elija (neurona),<\/strong><\/b> igra glavnu ulogu. \u010cini do 30% njihove ukupne strukture. Kao rezultat, poma\u017ee u <b><strong>za\u0161titi <\/strong><\/b>mozga i nervnog sistema, ali istovremeno je telu potrebna za njihov <b><strong>razvoj.<\/strong><\/b> Zato bi <b><strong>trudnice <\/strong><\/b>tako\u0111e trebalo da vode ra\u010duna o njenom unosu kako bi obezbedile najbolji mogu\u0107i razvoj mozga svoje dece. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3,9]<\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, pored omega-3 amino kiselina, ne mo\u017eete zaboraviti<b><strong> riblji kolagen (<\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/marine-collg-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><b><em><strong>morski kolagen<\/strong><\/em><\/b><\/a><b><strong>).<\/strong><\/b> Prema nau\u010dnicima, njegovi peptidi tako\u0111e poma\u017eu u za\u0161titi i odr\u017eavanju zdravog nervnog sistema. Zapravo, pokazuje se da mogu pomo\u0107i u pove\u0107anju nivoa <b><strong>acetilholina <\/strong><\/b>&#8211; neurotransmitera koji omogu\u0107ava <b><strong>prenos signala izme\u0111u neurona.<\/strong><\/b> Njegova ve\u0107a koncentracija izme\u0111u njih omogu\u0107ava glatku komunikaciju. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ove prednosti ribe mogu se ispoljiti kao ni\u017ei rizik od <b><strong>neurodegenerativnih bolesti<\/strong><\/b> (npr. Parkinsonove bolesti) i mogu pomo\u0107i u pobolj\u0161anju <b><strong>performansi va\u0161eg mozga.<\/strong><\/b> Na primer, ovo \u0107e pomo\u0107i u pobolj\u0161anju va\u0161e <b><strong>memorije <\/strong><\/b>ili \u0107e vam olak\u0161ati da<b><strong> u\u010dite <\/strong><\/b>ili<b><strong> koncentri\u0161ete se.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/sup><\/p>\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 ribe\" class=\"wp-image-638362\" title=\"Zdravstvene koristi 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=\"longevity\">4. Imaju svojstva protiv starenja<\/h3>\n\n\n\n<p>Tako\u0111e je dobro jesti ribu ako \u017eelite da \u017eivite \u0161to du\u017ee uz odr\u017eavanje dobrog <b><strong>zdravlja.<\/strong><\/b> Zapravo, istra\u017eivanja sugeri\u0161u da postoji veza izme\u0111u <b><strong>koli\u010dine omega-3 amino kiselina u krvi <\/strong><\/b>i <b><strong>stepena skra\u0107ivanja telomera.<\/strong><\/b> <b><strong>\u0160to vi\u0161e omega-3,<\/strong><\/b> to <b><strong>sporije<\/strong><\/b> izgleda skra\u0107ivanje telomera.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telomeri su krajnji delovi <b><strong>hromozoma <\/strong><\/b>(formacija sastavljenih od DNK). Oni formiraju neku vrstu <b><strong>za\u0161titne kape<\/strong><\/b> na kraju svake noge hromozoma i spre\u010davaju uni\u0161tavanje naslednog materijala. Me\u0111utim, oni se <b><strong>skra\u0107uju s godinama<\/strong><\/b>, a sada znamo da je skra\u0107ivanje telomera povezano sa <b><strong>bolestima <\/strong><\/b>tipi\u010dnim za<b><strong> starije godine<\/strong><\/b> (npr. rak ili metaboli\u010dke bolesti). Ako postoji ne\u0161to \u0161to mo\u017ee pomo\u0107i u usporavanju gubitka telomera, to bi moglo imati implikacije na <b><strong>dugoro\u010dnije zdravlje.<\/strong><\/b> Nau\u010dnici sada misle da su omega-3 amino kiseline te koje bi mogle imati ove efekte. Nije li sjajno \u0161to nekoliko obroka ribe nedeljno mo\u017ee pomo\u0107i da \u017eivite du\u017ee i zdravije? <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[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>Ako \u017eelite da saznate koji drugi nutrijenti imaju anti-ageing svojstva i \u0161ta mo\u017eete u\u010diniti da odr\u017eite svoje zdravlje i lepotu godinama, pro\u010ditajte na\u0161 \u010dlanak <strong>Anti-ageing and Healthy Ageing: Ho<\/strong><strong><b>w to Take Care of Your Body and Maintain Your Health and Youthful Appearance?<\/b><\/strong><\/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. Poma\u017eu u gubitku te\u017eine<\/h3>\n\n\n\n<p>Riba tako\u0111e mo\u017ee biti odli\u010dna pomo\u0107 pri <a href=\"https:\/\/gymbeam.rs\/blog\/kako-smrsati-rs\/\" target=\"_blank\" rel=\"noopener noreferrer\">gubitku kilograma<\/a>. Same po sebi nisu \u010dudesno re\u0161enje, ali kao deo zdrave ishrane uz <b><strong>povr\u0107e, vo\u0107e, <\/strong><\/b><a href=\"https:\/\/gymbeam.rs\/mahunarke\" target=\"_blank\" rel=\"noopener noreferrer\"><b><strong>mahunarke<\/strong><\/b><\/a> ili <a href=\"https:\/\/gymbeam.rs\/zitarice\" target=\"_blank\" rel=\"noopener noreferrer\"><b><strong>integralne \u017eitarice<\/strong><\/b><\/a>, mogu biti klju\u010d uspeha.<\/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 <b><strong>zasite <\/strong><\/b>i da <b><strong>ose\u0107aj sitosti<\/strong><\/b> traje du\u017ee vreme. Ovaj efekat prvenstveno dolazi od <b><strong>visokog udela proteina, <\/strong><\/b>koji je<b> <\/b>najzasitniji od svih nutrijenata. Me\u0111utim, prema nau\u010dnicima, prednost ribe u odnosu na meso je i njen ve\u0107i sadr\u017eaj <a href=\"https:\/\/gymbeam.rs\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><b><strong>triptofana<\/strong><\/b><\/a>. Ova amino kiselina je prekursor neurotransmitera <b><strong>serotonina,<\/strong><\/b> koji<b> <\/b>poma\u017ee<b><strong> u regulaciji apetita. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[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>Dakle, riba kao redovan deo va\u0161e ishrane mo\u017ee pomo\u0107i u odr\u017eavanju energetske ravnote\u017ee ili postizanju kalorijskog deficita potrebnog za uspe\u0161an gubitak kilograma. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7,11]<\/mark><\/sup><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"bones\">6. Pobolj\u0161avaju zdravlje kostiju<\/h3>\n\n\n<p>Riba ne zapostavlja ni va\u0161e kosti, posebno zahvaljuju\u0107i sadr\u017eaju <b><strong>vitamina D<\/strong><\/b>. On podsti\u010de <b><strong>apsorpciju kalcijuma.<\/strong><\/b> Pored toga, mo\u017eete uneti i kalcijum iz ribe koju jedete zajedno sa <b><strong>kostima, <\/strong><\/b>kao \u0161to su sardine. Kada imate dovoljno ovog minerala u telu, koji se mo\u017ee apsorbovati u va\u0161e kosti, mo\u017eete bolje odr\u017eavati njihovu <b><strong>snagu <\/strong><\/b>i <b><strong>gustinu.<\/strong><\/b><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ovaj efekat ribe mogu ceniti <b><strong>\u017eene u postmenopauzi <\/strong><\/b>koje su zbog hormonskih promena pod ve\u0107im rizikom od <b><strong>osteoporoze <\/strong><\/b>(prore\u0111ivanja kostiju). U praksi, me\u0111utim,<b> <\/b>svi<b><strong> odrasli treba da budu oprezni, <\/strong><\/b>jer je najve\u0107a koli\u010dina ko\u0161tane mase izme\u0111u <b><strong>25. i 30. godine,<\/strong><\/b> nakon \u010dega gustina kostiju po\u010dinje da<b><strong> opada.<\/strong><\/b> Dakle, riba mo\u017ee biti jedan deo slagalice koji \u0107e pomo\u0107i u odr\u017eavanju zdravijih kostiju na du\u017ei vremenski period. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/p>\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 prednosti ribe<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Zbog sadr\u017eaja omega-3, aminokiseline mogu imati <b><strong>antiinflamatorna dejstva.<\/strong><\/b> <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p>Tako\u0111e poma\u017eu u odr\u017eavanju <b><strong>zdravlja jetre<\/strong><\/b>, organa koji ima klju\u010dnu ulogu u detoksikaciji organizma.<\/p><\/li>\n\n\n\n<li><p>Zahvaljuju\u0107i svojim antiinflamatornim svojstvima, poma\u017eu i u kontroli <b><strong>astme i alergija.<\/strong><\/b><\/p><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koliko_ribe_treba_da_jedete_i_koliko_cesto\"><\/span>Koliko ribe treba da jedete i koliko \u010desto?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Ako biste birali namirnicu koje ve\u0107ina ljudi jede premalo, to bi bila riba. Nekima <b><strong>nije dostupna,<\/strong><\/b> drugi je mo\u017eda <b><strong>ne vole <\/strong><\/b>ili ne znaju kako da je <b><strong>pripreme.<\/strong><\/b> Danas \u0107emo vam pomo\u0107i i u tome, ali prvo \u0107emo pri\u010dati o tome koliko \u010desto biste zaista trebali da je konzumirate kako biste iskoristili sve prednosti koje smo malo\u010das pomenuli.<\/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>Stru\u010dnjaci se sla\u017eu da bi trebalo jesti<b><strong> 1-2 porcije ribe <\/strong><\/b>nedeljno<b><strong>, <\/strong><\/b>po mogu\u0107stvu <b><strong>masnu morsku ribu.<\/strong><\/b> Jedna porcija otprilike je veli\u010dine va\u0161eg <b><strong>dlana.<\/strong><\/b><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ova koli\u010dina je idealna, na primer, prema<b><strong> Evropskoj agenciji za bezbednost hrane (EFSA)<\/strong><\/b>, ameri\u010dkoj <b><strong>Administraciji za hranu i lekove (FDA)<\/strong><\/b>, a isto mi\u0161ljenje se mo\u017ee na\u0107i i u prehrambenim preporukama za pojedine evropske zemlje i populaciju SAD. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1,15,17]<\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Preporuke isti\u010du unos masne morske ribe zbog sadr\u017eaja <b><strong>omega-3 aminokiselina<\/strong><\/b>, koje <b><strong>prakti\u010dno<\/strong><\/b> ne\u0107ete prona\u0107i u zna\u010dajnim koli\u010dinama nigde osim u ribi.<\/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>Prema EFSA, zdravoj odrasloj osobi preporu\u010duje se unos od <b><strong>250 mg EPA i DHA<\/strong><\/b> dnevno. U proseku, 20 g lososa sadr\u017ei ovu koli\u010dinu. Da biste to postigli, dovoljno je slediti preporuku da jedete 1-2 porcije masne morske ribe nedeljno. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\">[2,7]<\/mark><\/sup><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>\u0160ta je sa konzumacijom <b><strong>re\u010dne<\/strong><\/b> i<b><strong> manje masne ribe?<\/strong><\/b> One su odli\u010dan izvor <b><strong>proteina<\/strong><\/b> i mnogih <b><strong>vitamina<\/strong><\/b> i <b><strong>minerala, tako da<\/strong><\/b> svakako treba da budu deo va\u0161e ishrane. Me\u0111utim, ne ra\u010dunajte na to da \u0107e \u0161aran ili smu\u0111, na primer, pru\u017eiti dovoljne doze omega-3 aminokiselina.<\/p>\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 treba da jedete i koliko \u010desto?\" class=\"wp-image-638398\" title=\"Koliko ribe treba da jedete 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=\"Sta_je_riblje_ulje_i_treba_li_ga_dopuniti\"><\/span>\u0160ta je riblje ulje i treba li ga dopuniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Naziv <a href=\"https:\/\/gymbeam.rs\/tecna-riblja-ulja\" target=\"_blank\" rel=\"noopener noreferrer\">riblje ulje<\/a> nam jasno govori \u0161ta je to &#8211; nije neka nauka, jednostavno je riblje ulje. Ali ne bilo kakvo ulje, ve\u0107 ono bogato dragocenim <b><strong>EPA<\/strong><\/b> i <b><strong>DHA.<\/strong><\/b> To je <b><strong>koncentrovan oblik<\/strong><\/b> ove dve omega-3 masne kiseline.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>To mo\u017ee biti dobar na\u010din da obogatite ishranu ovim masnim kiselinama kada ne jedete dovoljno ribe. Ali \u010dak i ako ribu imate redovno na tanjiru, suplementacija ribljim uljem mo\u017ee vam samo koristiti. Mo\u017eete ga uzimati na ka\u0161iku u <a href=\"https:\/\/gymbeam.rs\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">ulju<\/a>, ali mo\u017eete posegnuti i za <b><strong>kapsulama.<\/strong><\/b> Sve zavisi od toga \u0161ta vam vi\u0161e odgovara. <b><strong>Omega-3 suplementi<\/strong><\/b> obi\u010dno sadr\u017ee samo riblje ulje, \u010desto oboga\u0107eno <b><strong>vitaminom E<\/strong><\/b> zbog njegovih antioksidativnih svojstava koja \u0161tite masne kiseline od propadanja.<\/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=\"Moze_li_jesti_ribu_biti_nezdravo\"><\/span>Mo\u017ee li jesti ribu biti nezdravo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Sigurno ste \u010duli da neki ljudi izbegavaju ribu zbog sadr\u017eaja <b><strong>te\u0161kih metala<\/strong><\/b> i drugih<b><strong> \u0161tetnih materija<\/strong><\/b> koje su dospele u njih iz okoline. Istina je da se one zaista mogu na\u0107i u ribi. Ali da li je to razlog da ribu potpuno izbacite iz ishrane?<\/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=\"Sta_je_sa_zivom_u_ribi\"><\/span>\u0160ta je sa \u017eivom u ribi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>\u017diva je svakako na vrhu liste kada pri\u010damo o sadr\u017eaju te\u0161kih metala u ribi. I s pravom, jer mo\u017ee imati zna\u010dajno negativan uticaj na celokupno zdravlje ako se konzumira u prekomernim koli\u010dinama. Dokazano je da ima \u0161tetno dejstvo na <b><strong>neurolo\u0161ki razvoj dece u fetalnom periodu, tako da<\/strong><\/b> trudnice treba da budu pa\u017eljive u vezi s tim koju ribu konzumiraju u ishrani. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>\u017diva se akumulira u ribi u obliku <b><strong>metil-\u017eive.<\/strong><\/b> U more dospeva kao rezultat aktivnosti poput <b><strong>sagorevanja uglja<\/strong><\/b> i <b><strong>fosilnih goriva,<\/strong><\/b> ali i, na primer, kroz vulkansku aktivnost. Zatim se talo\u017ei u planktonu i drugim sitnim organizmima kojima se ribe hrane. Manje ribe potom jedu ve\u0107e, pa se \u017eiva \u0161iri dalje uz okeanski lanac ishrane. Generalno, \u0161to je riba <b><strong>ve\u0107a<\/strong><\/b>, <b><strong>starija<\/strong><\/b> i <b><strong>vi\u0161e u lancu ishrane<\/strong><\/b>, to mo\u017ee akumulirati vi\u0161e \u017eive tokom svog \u017eivota. <b><strong>Grabljive vrste riba<\/strong><\/b> sadr\u017ee najvi\u0161e ovog te\u0161kog metala. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[18]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Op\u0161ta populacija ne treba da brine o \u017eivi u uobi\u010dajenim ribljim proizvodima, sve dok prati preporuke o konzumaciji ribe. Mnogo je vredniji sa zdravstvene ta\u010dke gledi\u0161ta sadr\u017eaj omega-3 aminokiselina. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[13]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Koja riba sadr\u017ei najvi\u0161e \u017eive?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ajkule<\/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><p>tuna bigeye (<em>Thunnus obesus)<\/em><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/sup><\/p><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Treba li se pla\u0161iti da jedete tunjevinu?<\/h3>\n\n\n<p>Ribe sa visokim sadr\u017eajem \u017eive trebalo bi da se na va\u0161em tanjiru na\u0111u povremeno, idealno oko dva puta mese\u010dno. Vrste sa niskim zaga\u0111enjem \u017eivom pogodne su za <b><strong>redovnu konzumaciju<\/strong><\/b>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Mo\u017eda \u0107ete biti iznena\u0111eni <b><strong>tunom, <\/strong><\/b>jer je ovo riba koju mnogi od nas \u010desto kupuju kao odrezak ili konzerviranu. Ali, ne brinite, postoji nekoliko vrsta tune. Ve\u0107 pomenuta <b><strong>tuna velikih o\u010diju<\/strong><\/b> (<em>Thunnus obesus<\/em>) ili <b><strong>plavorepa tuna <\/strong><\/b>(<em>Thunnus thynnus<\/em>) su najve\u0107e vrste i obi\u010dno imaju<b> <\/b><b><strong>najvi\u0161i nivo \u017eive<\/strong><\/b> u svojim telima.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Manje vrste, kao \u0161to su <b><strong>\u017eutorepa (yellowifin) tuna <\/strong><\/b>(<em>Thunnus albacares<\/em>) ili<b><strong> albakor tuna<\/strong><\/b> (<em>Thunnus alalunga<\/em>), sadr\u017ee mnogo manje \u017eive i mogu se redovno u\u017eivati u ishrani.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Najmanja <b><strong>skipjack tuna<\/strong><\/b> (<em>Katsuwonus pelamis<\/em>), koja se <b><strong>\u010desto nalazi u <\/strong><\/b><a href=\"https:\/\/gymbeam.rs\/tunjevina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><b><strong>konzerviranim proizvodima<\/strong><\/b><\/a>, obi\u010dno ima <b><strong>najmanju koli\u010dinu <\/strong><\/b>ovog te\u0161kog metala i mo\u017ee se redovno konzumirati, na primer, od strane dece ili trudnica, bez ikakvih problema. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[8,18]<\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Vrsta ribe sa najni\u017eim prose\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>pastrmka<\/li>\n\n\n\n<li>in\u0107uni<\/li>\n\n\n\n<li>bakalar<\/li>\n\n\n\n<li><p>som <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\">[8,15]<\/mark><\/sup><\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929-1124x750.jpeg\" alt=\"Testenina sa lososom\" class=\"wp-image-638416\" title=\"Testenina sa 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_drugi_zagadivaci_mogu_biti_u_ribama\"><\/span>Koji drugi zaga\u0111iva\u010di mogu biti u ribama?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Pored \u017eive, tzv. <b><strong>dioksini <\/strong><\/b>i <b><strong>polihlorovani bifenili (PCB) <\/strong><\/b>tako\u0111e mogu dospeti u telo riba. To su hemikalije koje ulaze u vodu, na primer, iz spaljivanja otpada ili industrijskih procesa. Ove supstance sa kancerogenim efektima akumuliraju se u mastima i zbog toga mogu biti prisutne u <b><strong>masnim ribama.<\/strong><\/b> Me\u0111utim, dana\u0161nja istra\u017eivanja nam govore da ne postoji zna\u010dajan rizik od konzumacije ribe zbog ovih supstanci. Osim toga, preporu\u010duje se da konzumiramo samo <b><strong>maksimalno dve porcije masne ribe nedeljno, <\/strong><\/b>\u0161to je<b> <\/b>sigurna koli\u010dina u smislu ovih potencijalnih zaga\u0111iva\u010da. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/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=\"Mozete_li_jesti_sirovu_ribu\"><\/span>Mo\u017eete li jesti sirovu ribu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><b><strong>Sushi <\/strong><\/b>ili<b><strong> sa\u0161imi, <\/strong><\/b>koji uklju\u010duju<b> <\/b>sirovu ribu, mnogi smatraju gurmanskim iskustvom. Ipak, ne treba zaboraviti da oni tako\u0111e nose odre\u0111ene <b><strong>zdravstvene rizike.<\/strong><\/b> Riba mo\u017ee sadr\u017eati <b><strong>parazite, viruse<\/strong><\/b> ili <b><strong>bakterije kao \u0161to su <\/strong><\/b> <b><strong>salmonela <\/strong><\/b>ili <b><strong>listerija.<\/strong><\/b> Sirova riba zara\u017eena ovim mikroorganizmima mo\u017ee izazvati ozbiljne probavne i druge probleme.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>To ne zna\u010di da sada treba da odbacite svu sirovu ribu i uskratite sebi ova gurmanska u\u017eivanja. Me\u0111utim, uverite se da je riba iz <b><strong>proverenog izvora.<\/strong><\/b> U restoranima naru\u010dujte jela od sirove ribe samo u objektima <b><strong>kojima verujete da <\/strong><\/b>vode ra\u010duna o <b><strong>kvalitetnom skladi\u0161tenju <\/strong><\/b>i <b><strong>higijeni <\/strong><\/b>tokom pripreme. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup><\/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=\"Da_li_su_riblje_konzerve_zdrave\"><\/span>Da li su riblje konzerve zdrave?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Postoji mi\u0161ljenje da je konzervisana riba \u0161tetna. Ali, ne brinite, <b><strong>nema opasnih supstanci koje ulaze u ribu iz konzerve.<\/strong><\/b> \u0160to se ti\u010de sadr\u017eaja \u017eive, primenjuje se ono \u0161to je ve\u0107 pomenuto. Koli\u010dina \u017eive u ribi zavisi od vrste ribe.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Konzervisana riba mo\u017ee biti odli\u010dan na\u010din da se ova riba uklju\u010di u ishranu. Bilo da \u017eelite losos, <a href=\"https:\/\/gymbeam.rs\/sardines-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">sardine<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/tunjevina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tunu u salamuri<\/a> ili <a href=\"https:\/\/gymbeam.rs\/tunjevina-u-maslinovom-ulju-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">maslinovom ulju<\/a>, ni\u0161ta nije jednostavnije i br\u017ee nego posegnuti u \u0161pajz, otvoriti konzervu i dodati ribu u testeninu ili namaz.<\/p>\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 od tunjevine u paradajz sosu\" class=\"wp-image-638434\" title=\"Odrezak od tunjevine u paradajz sosu\" 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=\"Ko_treba_da_izbegava_da_jede_ribu\"><\/span>Ko treba da izbegava da jede ribu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Riba je zdrava, ali ipak, neki ljudi treba da budu pa\u017eljivi pri izboru <b><strong>ribe,<\/strong><\/b> posebno zbog pomenutih toksi\u010dnih supstanci koje mo\u017ee sadr\u017eati. Univerzalni savet je uvek da je najbolje birati ribe sa niskim rizikom od kontaminacije.<\/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><b><strong>Trudnice <\/strong><\/b>i <b><strong>dojilje <\/strong><\/b>treba da <b><strong>izbegavaju <\/strong><\/b>ribe koje mogu imati <b><strong>visok nivo \u017eive.<\/strong><\/b> Druge vrste su tako\u0111e pogodne za trudnice i treba ih idealno jesti <b><strong>1-2 puta nedeljno <\/strong><\/b>jer sadr\u017ee hranljive materije va\u017ene za razvoj bebe. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p>Tako\u0111e, ne bi trebalo da konzumiraju <b><strong>sirovu ribu.<\/strong><\/b><\/p><\/li>\n\n\n\n<li><p><b><strong>Deca mla\u0111a od 6 godina <\/strong><\/b>tako\u0111e ne bi trebalo da jedu ribe sa vrha lanca ishrane zbog sadr\u017eaja \u017eive. Kod starije dece ove ribe nisu toliko rizi\u010dne i mogu se konzumirati dva puta mese\u010dno. Ipak, bolje je birati ribe sa ni\u017eim rizikom od kontaminacije.<\/p><\/li>\n\n\n\n<li><p><b><strong>Osobe sa oslabljenim imunolo\u0161kim sistemom <\/strong><\/b>treba da izbegavaju <b><strong>sirovu <\/strong><\/b>i <b><strong>nedovoljno kuvanu ribu.<\/strong><\/b><\/p><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_treba_cuvati_ribu\"><\/span>Kako treba \u010duvati ribu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Klju\u010dno je pravilno skladi\u0161titi ribu kako bi ostala <b><strong>sve\u017ea <\/strong><\/b>i <b><strong>bezbedna.<\/strong><\/b> Na kraju krajeva, ne \u017eelite da se bakterije razvijaju u ribi i da je zatim stavite na tanjir.<\/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><b><strong>Sve\u017ea riba<\/strong><\/b> treba da se \u010duva u <b><strong>najhladnijem delu fri\u017eidera.<\/strong><\/b><\/p><\/li>\n\n\n\n<li><p>\u010cuvajte je idealno u <b><strong>poklopljenoj staklenoj posudi. <\/strong><\/b><\/p><\/li>\n\n\n\n<li><p>Konzumirajte je idealno <b><strong>1-2 dana <\/strong><\/b>nakon kupovine.<\/p><\/li>\n\n\n\n<li><p>Ako \u017eelite da je jedete kasnije, treba da je<strong> zamrznete.<\/strong> Pravilno zamrznuta, masna riba mo\u017ee trajati 2-3 meseca, dok nemasna ima rok trajanja do 6-8 meseci.<\/p><\/li>\n\n\n\n<li><p>Odmrzavajte je <b><strong>u fri\u017eideru <\/strong><\/b>kako biste<b> <\/b>spre\u010dili <b><strong>razvoj bakterija <\/strong><\/b>i<b><strong> gubitak teksture.<\/strong><\/b><\/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 \u010duvati ostale namirnice koje obi\u010dno imate u svojoj kuhinji kod ku\u0107e, ne propustite na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/blog\/kako-pravilno-skladistiti-hranu-da-bi-trajala-sto-je-duze-moguce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (otvara se u novom prozoru)\"><strong>Kako pravilno \u010duvati hranu da bi trajala \u0161to je du\u017ee mogu\u0107e.<\/strong><\/a><\/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\u0161te ne mora biti komplikovano. Naprotiv, obi\u010dno su to samo neki jednostavni koraci koji daju ukusan ru\u010dak ili ve\u010deru.\n\n<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Prvo, izaberite <b><strong>pravu vrstu ribe.<\/strong><\/b> Masnije ribe, poput lososa ili sku\u0161e, pogodne su za ro\u0161tilj ili pe\u010denje. Manje masne vrste, poput osli\u0107a, idealne su za kuvanje na pari.<\/p><\/li>\n\n\n\n<li><p>Pripremite <b><strong>za\u010dine <\/strong><\/b>i<b><strong> marinadu.<\/strong><\/b> Mo\u017eete koristiti za\u010dinsko bilje, limunov sok ili beli luk, na primer. Marinade s maslinovim uljem, limunom i za\u010dinima pobolj\u0161a\u0107e ukus i zadr\u017eati ribu so\u010dnom.<\/p><\/li>\n\n\n\n<li><p>Mo\u017eete <b><strong>pe\u0107i<\/strong><\/b> ribu. Pe\u010dena riba ima delikatan ukus i prijatno so\u010dno meso, dok povr\u0161ina mo\u017ee biti blago hrskava.<\/p><\/li>\n\n\n\n<li><p><b><strong>Ro\u0161tiljanje <\/strong><\/b>\u0107e osigurati jo\u0161 hrskaviju koricu nego pe\u010denje. Losos ili sku\u0161a su savr\u0161eni za ovo.<\/p><\/li>\n\n\n\n<li><p><b><strong>Kuvanje na pari <\/strong><\/b>o\u010duva\u0107e <b><strong>prirodan ukus ribe<\/strong><\/b> i obezbediti njenu <b><strong>ne\u017enu konzistenciju.<\/strong><\/b><\/p><\/li>\n\n\n\n<li><p><strong>Riba pr\u017eena na tiganju<\/strong>&nbsp;je brz na\u010din koji \u0161tedi mnogo vremena u kuhinji.<\/p><\/li>\n\n\n\n<li><p>Uz ribu poslu\u017eite<b><strong> prilog, kao \u0161to su <\/strong><\/b><b><strong>krompir <\/strong><\/b>ili<b><strong> batat<\/strong><\/b>, i ne zaboravite na<b><strong> salatu od povr\u0107a.<\/strong><\/b><\/p><\/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 mo\u017eete pripremiti ribu?\" class=\"wp-image-638452\" title=\"Kako mo\u017eete 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_drugacije_mozete_ukljuciti_ribu_u_svoju_ishranu\"><\/span>Kako druga\u010dije mo\u017eete uklju\u010diti ribu u svoju ishranu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda ne volite ribu samu po sebi ili vam je dosadilo da je jedete samo uz prilog. Ne o\u010dajavajte, imamo mnogo zanimljivih na\u010dina da ribu uklju\u010dite u svoju ishranu na druge na\u010dine.\n\n<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Pripremite ukusni <b><strong>namaz, <\/strong><\/b>kao \u0161to je ovaj namaz od tunjevine i jaja.<\/p><\/li>\n\n\n\n<li><p>Dodajte ribu u <b><strong>pohovane \u0161tapi\u0107e <\/strong><\/b>ili<b><strong> pljeskavice.<\/strong><\/b><\/p><\/li>\n\n\n\n<li><p>Sakrijte je u <b><strong>sendvi\u010d <\/strong><\/b>ili tortilju.<\/p><\/li>\n\n\n\n<li><p>Ugrejte se uz ukusnu <b><strong>riblju \u010dorbu.<\/strong><\/b><\/p><\/li>\n\n\n\n<li><p>Napravite riblji sos za testeninu.<\/p><\/li>\n\n\n\n<li><p>Pripremite ukusnu salatu s ribom ili originalnu pok\u00e9 \u010diniju.<\/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 tra\u017eite dodatnu inspiraciju, na na\u0161em blogu imamo mnogo recepata s <a href=\"https:\/\/gymbeam.rs\/blog\/tag\/losos-sr\/\" target=\"_blank\" rel=\"noopener noreferrer\">lososom<\/a> i drugim <a href=\"https:\/\/gymbeam.rs\/blog\/tag\/riba-sr\/\" target=\"_blank\" rel=\"noopener noreferrer\">ribama.<\/a> A ako se pitate da li <b><strong>unosite dovoljno ribe i imate optimalan nivo omega-3 masnih kiselina u svom telu<\/strong><\/b>, <b><strong>omega-3<\/strong><\/b> <b><strong>testovi<\/strong><\/b> 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=\"Sta_treba_da_zapamtite\"><\/span>\u0160ta treba da zapamtite?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Riba svakako ima svoje mesto u zdravoj ishrani. Posebno se isti\u010de odli\u010dnim sadr\u017eajem <b><strong>omega-3 masnih kiselina EPA<\/strong><\/b> i <b><strong>DHA, <\/strong><\/b>koje su izuzetno retke u drugim namirnicama. Zahvaljuju\u0107i ovim i drugim nutrijentima, ima neporecive pozitivne efekte na zdravlje. Me\u0111utim, riba nije bez rizika po zdravlje, jer neke vrste mogu sadr\u017eavati i \u0161tetne supstance. Klju\u010d uspeha je odabrati pravu vrstu i pridr\u017eavati se preporuka koje sugeri\u0161u da treba jesti 1-2 masne morske ribe nedeljno. Na taj na\u010din \u0107ete iskoristiti sve prednosti koje riba nudi.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, kada \u0107ete slede\u0107i put imati ribu na tanjiru? Ako ste zainteresovani i puni novih informacija, nemojte ih zadr\u017eati za sebe. Podelite ih s prijateljima i porodicom.\n\n\n\n\n\n\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.rs\/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.rs\/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>Da li ribe pripadaju zdravoj ishrani? Sadr\u017ee omega-3 masne kiseline sa mnogim zdravstvenim prednostima, ali neke vrste mogu tako\u0111e imati mnogo \u017eive. Saznajte koliko ih konzumirati i koje vrste su najbolje u ovom \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":638229,"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":[7722],"tags":[7730,7821,7832,7826,7731],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-645991","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dijeta-i-zdravi-nacin-zivota-rs","8":"tag-ishrana","9":"tag-meni","10":"tag-omega-3-sr","11":"tag-riba-sr","12":"tag-zdrav-nacin-zivota-sr","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 tanjiru: Koje su najzdravije, a koje treba izbegavati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Riba, uklju\u010duju\u0107i lososa i sku\u0161u, bogata je omega-3 masnim kiselinama, proteinima i vitaminom D. 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