{"id":727804,"date":"2025-06-14T10:36:05","date_gmt":"2025-06-14T08:36:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=727804"},"modified":"2025-06-14T10:36:43","modified_gmt":"2025-06-14T08:36:43","slug":"sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.rs\/blog\/sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice\/","title":{"rendered":"Sitna mahunarka, ogromne prednosti: Kako crveno so\u010divo pobolj\u0161ava zdravlje, varenje i mi\u0161i\u0107e"},"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\/sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice\/#Sta_je_crveno_socivo\" title=\"\u0160ta je crveno so\u010divo?\">\u0160ta je crveno so\u010divo?<\/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\/sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice\/#Sta_sadrzi_crveno_socivo\" title=\"\u0160ta sadr\u017ei crveno so\u010divo?\">\u0160ta sadr\u017ei crveno so\u010divo?<\/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\/sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice\/#Sta_izdvaja_crveno_socivo_u_poredenju_sa_drugim_vrstama\" title=\"\u0160ta izdvaja crveno so\u010divo u pore\u0111enju sa drugim vrstama?\">\u0160ta izdvaja crveno so\u010divo u pore\u0111enju sa drugim vrstama?<\/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\/sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice\/#Koje_su_zdravstvene_prednosti_crvenog_sociva\" title=\"Koje su zdravstvene prednosti crvenog so\u010diva?\">Koje su zdravstvene prednosti crvenog so\u010diva?<\/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\/sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice\/#Da_li_crveno_socivo_pomaze_kod_mrsavljenja\" title=\"Da li crveno so\u010divo poma\u017ee kod mr\u0161avljenja?\">Da li crveno so\u010divo poma\u017ee kod mr\u0161avljenja?<\/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\/sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice\/#Koliko_crvenog_sociva_treba_jesti_i_koliko_cesto\" title=\"Koliko crvenog so\u010diva treba jesti i koliko \u010desto?\">Koliko crvenog so\u010diva treba jesti i koliko \u010desto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.rs\/blog\/sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice\/#Ko_bi_trebalo_da_izbegava_crveno_socivo\" title=\"Ko bi trebalo da izbegava crveno so\u010divo?\">Ko bi trebalo da izbegava crveno so\u010divo?<\/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\/sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice\/#Da_li_crveno_socivo_izaziva_nadimanje\" title=\"Da li crveno so\u010divo izaziva nadimanje?\">Da li crveno so\u010divo izaziva nadimanje?<\/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\/sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice\/#Da_li_je_pogodno_za_decu_i_trudnice\" title=\"Da li je pogodno za decu i trudnice?\">Da li je pogodno za decu i trudnice?<\/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\/sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice\/#Da_li_je_crveno_socivo_bez_glutena\" title=\"Da li je crveno so\u010divo bez glutena?\">Da li je crveno so\u010divo bez glutena?<\/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\/sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice\/#Kako_ukljuciti_crveno_socivo_u_ishranu\" title=\"Kako uklju\u010diti crveno so\u010divo u ishranu?\">Kako uklju\u010diti crveno so\u010divo u ishranu?<\/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\/sitna-mahunarka-ogromne-prednosti-kako-crveno-socivo-poboljsava-zdravlje-varenje-i-misice\/#Sta_treba_da_zapamtite\" title=\"\u0160ta treba da zapamtite?\">\u0160ta treba da zapamtite?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mnogi mahunarke povezuju sa nadimanjem, dugim kuvanjem i ukusom koji ne odu\u0161evljava. Me\u0111utim, crveno so\u010divo ru\u0161i te predrasude. Kada je olju\u0161teno, na primer, mo\u017ee da <strong> se skuva za samo nekoliko minuta,<\/strong> <strong>lako se vari<\/strong> i izuzetno je svestrano u kuhinji<strong>.<\/strong> Pored toga, veoma je <strong>nutritivno<\/strong>, a njegova snaga le\u017ei u lako\u0107i kojom se mo\u017ee uklju\u010diti u svakodnevnu ishranu. U ovom tekstu sazna\u0107ete za\u0161to se s pravom opisuje kao mala superhrana.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">U ovom tekstu pro\u010dita\u0107ete kako crveno so\u010divo uti\u010de na slede\u0107e oblasti:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex 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=\"#digestion\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>VARENJE<\/strong><\/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 is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cardiovascular-system\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>KARDIOVASKULARNI SISTEM<\/strong><\/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=\"#cholesterol\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>HOLESTEROL<\/strong><\/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=\"#glycaemia\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>GLIKEMIJA<\/strong><\/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 ek-w-full\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#muscles\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>MI\u0160I\u0106I<\/strong><\/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=\"#anaemia\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>ANEMIJA<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sta_je_crveno_socivo\"><\/span>\u0160ta je crveno so\u010divo? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Crveno so\u010divo je jedno od <strong>nutritivnih blaga<\/strong> koje se lako uklju\u010duje u svakodnevnu ishranu bilo da volite brzu hranu, jedete vegetarijanski ili jednostavno volite da isprobavate nove stvari. Ova sitna mahunarka poti\u010de iz regiona koji se prostire od Gr\u010dke, preko Turske, do Centralne Azije. Tu je i pripitomljeno pre vi\u0161e od 10.000 godina. Danas se koristi u kuhinjama \u0161irom sveta, kao osnova brojnih tradicionalnih jela poput <strong>indijskog dhal-a<\/strong> ili <strong>turske \u010dorbe od so\u010diva (<em>mercimek \u00e7orbas\u0131<\/em>).<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[13]<\/span><\/mark><\/sup>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So\u010divo mo\u017ee biti <strong>olju\u0161teno<\/strong> ili <strong>neolju\u0161teno<\/strong>, ali se \u010de\u0161\u0107e koristi <strong>olju\u0161teno<\/strong> crveno so\u010divo. Upravo ono, zahvaljuju\u0107i mehani\u010dkom lju\u0161tenju, predstavlja <strong>brzu<\/strong> i <strong>prakti\u010dnu osnovu za obrok<\/strong>. Nakon berbe, su\u0161i se i potom lju\u0161ti. Ovim tretmanom dobija svoju karakteristi\u010dnu <strong>narand\u017easto<\/strong>&#8211;<strong>crvenu boju<\/strong>, ali se i smanjuje sadr\u017eaj odre\u0111enih antinutrijenata, \u0161to <strong>pobolj\u0161ava njegovu svarljivost.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span> <\/mark><\/sup>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posebno se isti\u010de <strong>blagim<\/strong> i <strong>blago ora\u0161astim<\/strong> ukusom. Popularno je i zato \u0161to, za razliku od drugih mahunarki, <strong>ne mora da se natapa<\/strong>, brzo se kuva i lako vari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Crveno so\u010divo je <strong> odli\u010dan biljni izvor proteina<\/strong>, \u0161to naro\u010dito cene vegani i vegeterijanci. Tako\u0111e sadr\u017ei zna\u010dajnu koli\u010dinu vlakana, slo\u017eenih ugljenih hidrata, gvo\u017e\u0111a i folne kiseline. Zahvaljuju\u0107i tim osobinama, crveno so\u010divo je postalo simbol moderne, brze i hranljive kuhinje sa dubokim istorijskim korenima.  <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-2207188832-1124x749.jpg\" alt=\"\u0160ta je crveno so\u010divo?\" class=\"wp-image-723507\" title=\"\u0160ta je crveno so\u010divo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-2207188832-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-2207188832-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-2207188832-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-2207188832-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sta_sadrzi_crveno_socivo\"><\/span>\u0160ta sadr\u017ei crveno so\u010divo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ova mala i naizgled neupadljiva <a href=\"https:\/\/gymbeam.rs\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\">mahunarka<\/a> bogata je hranljivim i biolo\u0161ki aktivnim supstancama. Ima izvanredan spektar makro- i mikronutrijenata, pa se s pravom smatra supernamirnicom. Tako\u0111e \u0107ete saznati koliko kalorija sadr\u017ei crveno so\u010divo i da li su antinutrijenti zaista problem.  <\/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\">1. Slo\u017eeni ugljeni hidrati<\/h3>\n\n\n\n<p>U 100 g crvenog so\u010diva nalazi se pribli\u017eno <strong>60 g <\/strong> <strong>ugljenih hidrata<\/strong><strong>, <\/strong> uglavnom slo\u017eenih. Zahvaljuju\u0107i njima, dobro zasi\u0107uje i obezbe\u0111uje postepeno osloba\u0111anje energije. Ovi ugljeni hidrati <strong> se sporije vare<\/strong>, pa ne izazivaju velike oscilacije \u0161e\u0107era u krvi (glikemije), \u0161to potvr\u0111uje i <strong>prirodno nizak glikemijski <\/strong> indeks crvenog so\u010diva (oko 30). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6,8]<\/mark><\/sup>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glikemijski indeks pokazuje kojom brzinom glikemija raste nakon obroka. Na primer, beli hleb ima GI od 75, dok je kod so\u010diva znatno ni\u017ei \u2013 \u0161to zna\u010di da nivo \u0161e\u0107era u krvi raste sporije i stabilnije.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Protein<\/h3>\n\n\n\n<p>Jedna od najve\u0107ih prednosti crvenog so\u010diva jeste njegov sadr\u017eaj proteina. Sadr\u017ei oko <strong>25 g proteina na 100 g<\/strong>. To je odli\u010dna vrednost, jer iz jedne manje porcije (50 g) mo\u017eete uneti i do 13 g proteina. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7,8]<\/mark><\/sup>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Da li su proteini iz crvenog so\u010diva kvalitetni? <\/h4>\n\n\n\n<p>Mo\u017eda ste \u010duli da biljni proteini <strong>nisu potpuni <\/strong> \u2013 i to je ta\u010dno i kada je u pitanju crveno so\u010divo. Ne sadr\u017ei dovoljne koli\u010dine svih <strong>esencijalnih<\/strong> <strong>amino kiselina<\/strong>, odnosno <strong> onih<\/strong> koje telo ne mo\u017ee samo da proizvede, pa ih moramo unositi putem hrane ili dodataka. Konkretno, crveno so\u010divo sadr\u017ei <strong>manje metionina i cisteina.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, to nije problem \u010dak ni ako se hranite isklju\u010divo biljnom ishranom. Ove aminokiseline su bogato zastupljene u <span style=\"margin: 0px; padding: 0px;\"><a href=\"https:\/\/gymbeam.rs\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eitaricama <\/strong><\/a><\/span> <strong>kao<\/strong> \u0161to su pirina\u010d, p\u0161enica ili je\u010dam<strong>.<\/strong> Dakle, ako se mahunarke i \u017eitarice kombinuju u ishrani, lako mo\u017eete uneti <strong>celokupan spektar esencijalnih aminokiselina<\/strong> potrebnih za izgradnju mi\u0161i\u0107a i drugih telesnih proteina. Jo\u0161 bolja vest je da ih <strong>ne morate unositi u istom obroku<\/strong>, ve\u0107 ih mo\u017eete rasporediti tokom dana. Crveno so\u010divo je zato savr\u0161en izvor proteina za  vegetarijance, vegane i, naravno, sve koji \u017eele da uklju\u010de namirnice <a href=\"https:\/\/gymbeam.rs\/blog\/?p=397764\" target=\"_blank\" rel=\"noreferrer noopener\"> bogate biljnim proteinima<\/a> u svoju ishranu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>   <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-2202239925-1124x750.jpg\" alt=\"proteini iz crvenog so\u010diva\" class=\"wp-image-723524\" title=\"proteini iz crvenog so\u010diva\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-2202239925-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-2202239925-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-2202239925-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-2202239925-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Vlakna <\/h3>\n\n\n\n<p>Ako va\u0161a ishrana oskudeva u vlaknima, crveno so\u010divo je odli\u010dan na\u010din da pove\u0107ate njihov unos. U 100 g sirovog so\u010diva ima \u010dak <strong>11 g vlakana<\/strong>, \u0161to je skoro polovina preporu\u010denog dnevnog unosa. Konkretno, radi se o kombinaciji rastvorljivih i nerastvorljivih vlakana.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rastvorljiva vlakna<\/strong> slu\u017ee kao <strong>prebiotici<\/strong>, tj<strong>.<\/strong> hrana za korisne crevne bakterije koje su deo <a href=\"https:\/\/gymbeam.rs\/blog\/sta-je-mikrobiom-i-kako-zdravlje-creva-utice-na-vase-fizicko-i-mentalno-stanje\/\" target=\"_blank\" rel=\"noreferrer noopener\">mikrobioma<\/a>. Ona bubri u sistemu za varenje i doprinosi ose\u0107aju <strong>sitosti.<\/strong>  <\/li>\n\n\n\n<li><strong>Nerastvorljiva vlakna<\/strong> podr\u017eavaju i ubrzavaju pra\u017enjenje creva. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prose\u010dan sadr\u017eaj makronutrijenata u crvenom so\u010divu<\/h4>\n\n\n\n<p>Tako\u0111e, u ovom i u ostatku teksta govorimo o kalorijskoj i nutritivnoj vrednosti sirovog (nekuvanog) so\u010diva. Ako se pitate koliko kalorija ima 100 g kuvanog so\u010diva, to je otprilike upola manje nego u nekuvanom, jer so\u010divo prilikom kuvanja upije veliku koli\u010dinu vode.   <\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Na 100g sirovog so\u010diva<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetska vrednost<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ugljeni hidrati<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masti<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Mikronutrijenti<\/h3>\n\n\n\n<p>Crveno so\u010divo vredi uklju\u010diti u ishranu i ako \u017eelite da pove\u0107ate unos vitamina i minerala. Sadr\u017ei skoro sve vitamine rastvorljive u vodi, kao \u0161to su <a href=\"https:\/\/gymbeam.rs\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin C<\/a> i prakti\u010dno svi <a href=\"https:\/\/gymbeam.rs\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\">vitamini B kompleksa<\/a> \u2013 <a href=\"https:\/\/gymbeam.rs\/vitamin-b1-tiamin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin B1 (tiamin)<\/a>, vitamin B2 (riboflavin), <a href=\"https:\/\/gymbeam.rs\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin B3 (niacin)<\/a>, <a href=\"https:\/\/gymbeam.rs\/vitamin-b-6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin B6 (piridoksin)<\/a> i <a href=\"https:\/\/gymbeam.rs\/folna-kiselina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"> folat (folna kiselina).<\/a> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,8,12,15]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pored toga, sadr\u017ei i niz minerala, uklju\u010duju\u0107i <a href=\"https:\/\/gymbeam.rs\/kalcijum\" target=\"_blank\" rel=\"noreferrer noopener\">kalcijum<\/a>, <a href=\"https:\/\/gymbeam.rs\/gvozdje\" target=\"_blank\" rel=\"noreferrer noopener\">gvo\u017e\u0111e<\/a>, <a href=\"https:\/\/gymbeam.rs\/kalijum-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kalijum<\/a> i <a href=\"https:\/\/gymbeam.rs\/cink\" target=\"_blank\" rel=\"noreferrer noopener\">cink<\/a>, koji upotpunjuju izbor esencijalnih mikronutrijenata. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,15]<\/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\u0111e sadr\u017ei i druge bioaktivne supstance kao \u0161to su <strong>fitosteroli<\/strong> i razne vrste antioksidanata, uklju\u010duju\u0107i <strong> flavonoide, fenolna jedinjenja<\/strong> i <strong>karotenoide.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,14]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_042024_10_optimized_4500-1124x749.jpg\" alt=\"Vitamini i minerali u crvenom so\u010divu\" class=\"wp-image-723541\" title=\"Vitamini i minerali u crvenom so\u010divu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_042024_10_optimized_4500-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_042024_10_optimized_4500-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_042024_10_optimized_4500-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_042024_10_optimized_4500-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Antinutrijenti<\/h3>\n\n\n\n<p>Pored svih mikronutrijenata i makronutrijenata, so\u010divo sadr\u017ei i antinutrijente, koji mogu <strong> smanjiti apsorpciju odre\u0111enih <\/strong> minerala ili <strong>ometati varenje proteina. <\/strong> Najzastupljeniji me\u0111u njima su:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fitati<\/strong> \u2013 vezuju minerale za sebe i smanjuju njihovu iskoristivost; <\/li>\n\n\n\n<li><strong>Tanini<\/strong> \u2013 mogu ograni\u010diti apsorpciju gvo\u017e\u0111a;<\/li>\n\n\n\n<li><strong>Inhibitori tripsina<\/strong> \u2013 usporavaju varenje proteina;<\/li>\n\n\n\n<li><strong>Lektini<\/strong> \u2013 mogu ote\u017eati apsorpciju hranljivih materija i iritirati crevnu sluzoko\u017eu, ali njihovo dejstvo gotovo potpuno nestaje pri uobi\u010dajenom kuvanju. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Da li je crveno so\u010divo korisno uprkos prisustvu antinutrijenata? <\/h4>\n\n\n\n<p>Bez brige \u2013 so\u010divo se i dalje isplati jesti i pored prisustva ovih supstanci. One zapravo samo <strong>delimi\u010dno <\/strong> ograni\u010davaju apsorpciju nutrijenata i njihov unos ima prakti\u010dno <strong> zanemarljiv uticaj<\/strong><br> <span style=\"margin: 0px; padding: 0px;\"><strong> <\/strong><\/span>na uobi\u010dajenu ishranu<strong>. <\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pored toga, crveno so\u010divo sadr\u017ei manje antinutrijenata u pore\u0111enju sa drugim mahunarkama, naro\u010dito ako je olju\u0161teno. Njihov udeo se mo\u017ee dodatno smanjiti slede\u0107im postupcima: <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako smanjiti koli\u010dinu antinutrijenata? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>potapanjem u vodi<\/li>\n\n\n\n<li>klijanjem<\/li>\n\n\n\n<li>kuvanjem<\/li>\n\n\n\n<li>fermentacijom <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, antinutrijenti <strong> ne bi trebalo da budu razlog za izbegavanje so\u010diva, <\/strong> ve\u0107 ih treba posmatrati kao prirodan deo biljne ishrane, na \u010diji se efekat mo\u017ee lako uticati pravilnom pripremom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"100948,67684,36625,85888,67696,95092,95218,53080,62785,53113,62779\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sta_izdvaja_crveno_socivo_u_poredenju_sa_drugim_vrstama\"><\/span>\u0160ta izdvaja crveno so\u010divo u pore\u0111enju sa drugim vrstama? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>So\u010divo postoji u nekoliko varijanti, a svaka ima svoje specifi\u010dne karakteristike. Razlikuju se po <strong>ukusu, ali i po<\/strong> <strong>vremenu pripreme <\/strong> i <strong>konzistenciji nakon kuvanja.<\/strong> Postoje i razlike u nutritivnim vrednostima, iako nisu velike, jer su razli\u010dite vrste so\u010diva prili\u010dno sli\u010dne po sadr\u017eaju makro i mikronutrijenata.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ukus<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Konzistencija nakon kuvanja<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vreme kuvanja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.rs\/red-lentils-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Crveno so\u010divo<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">neutralnog i blagoga <\/td><td class=\"has-text-align-center\" data-align=\"center\">lako se raskuva <\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 15 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Braon so\u010divo<\/td><td class=\"has-text-align-center\" data-align=\"center\">zemljanog i izra\u017eenijeg<\/td><td class=\"has-text-align-center\" data-align=\"center\">zadr\u017eava oblik<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 30 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zeleno so\u010divo<\/td><td class=\"has-text-align-center\" data-align=\"center\">izra\u017eeniji, blago pikantno <\/td><td class=\"has-text-align-center\" data-align=\"center\">zadr\u017eava oblik <\/td><td class=\"has-text-align-center\" data-align=\"center\">30 &#8211; 45 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.rs\/beluga-lentils-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Crno so\u010divo<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">suptilnog<\/td><td class=\"has-text-align-center\" data-align=\"center\">zadr\u017eava oblik <\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017duto so\u010divo<\/td><td class=\"has-text-align-center\" data-align=\"center\">blagog, blago ora\u0161astog ukusa <\/td><td class=\"has-text-align-center\" data-align=\"center\">lako se raskuva<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 minuta<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-993730748-1124x749.jpg\" alt=\"Razlike izme\u0111u vrsta so\u010diva\" class=\"wp-image-723558\" title=\"Razlike izme\u0111u vrsta so\u010diva\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-993730748-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-993730748-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-993730748-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-993730748-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_zdravstvene_prednosti_crvenog_sociva\"><\/span>Koje su zdravstvene prednosti crvenog so\u010diva? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"digestion\">1. Podr\u0161ka varenju<\/h3>\n\n\n\n<p><strong>Zatvor,<\/strong> <a href=\"https:\/\/gymbeam.rs\/blog\/nadutost-stomaka-i-kako-ga-se-resiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>nadimanje<\/strong><\/a> ili ose\u0107aj te\u017eine su \u010desti digestivni problemi koji nas poga\u0111aju. Obi\u010dno tra\u017eimo razna \u010dudotvorna re\u0161enja na internetu, ali \u010desto je dovoljna jednostavna promena u ishrani. Crveno so\u010divo je jedna od namirnica koja mo\u017ee pomo\u0107i u regulisanju varenja i ubla\u017eavanju tegoba.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje komponente u crvenom so\u010divu mogu pobolj\u0161ati varenje?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vlakna<\/strong>, rastvorljiva i nerastvorljiva.<\/li>\n\n\n\n<li><strong>Rezistentni skrob<\/strong>, koji, za razliku od obi\u010dnog skroba, odoleva varenju u tankom crevu. Zatim se pona\u0161a kao vlakno u debelom crevu i predstavlja hranu za crevne bakterije. Me\u0111utim, koli\u010dina skroba se smanjuje kuvanjem, pa je bolje ne prekuvati so\u010divo.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,5]<\/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>Naravno, jedna porcija crvenog so\u010diva dnevno <strong>ne\u0107e re\u0161iti <\/strong> sve probleme sa varenjem. Ipak, ako ga redovno uklju\u010dite u ishranu i kombinujete s drugim namirnicama koje pogoduju varenju, <strong>mo\u017ee pomo\u0107i <\/strong> u ubla\u017eavanju zatvora i sli\u010dnih tegoba.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cardiovascular-system\">2. Podr\u0161ka kardiovaskularnom sistemu<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.rs\/blog\/sta-uzrokuje-visok-krvni-pritisak-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Povi\u0161en krvni pritisak,<\/strong><\/a> <strong>ateroskleroza<\/strong> i generalno lo\u0161ije kardiovaskularno zdravlje spadaju me\u0111u naj\u010de\u0161\u0107e zdravstvene probleme dana\u0161nje populacije. Sre\u0107om, odre\u0111ene namirnice mogu doprineti i prevenciji i o\u010duvanju zdravlja srca i krvnih sudova. Crveno so\u010divo je jedna od njih \u2013 i to ne bez razloga.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koja jedinjenja su odgovorna za kardioprotektivni efekat crvenog so\u010diva?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fenolne kiseline, flavonoidi<\/strong> i druge supstance sa antioksidativnim i antiinflamatornim delovanjem poma\u017eu u pobolj\u0161anju elasti\u010dnosti i zdrave strukture krvnih sudova.<\/li>\n\n\n\n<li>Tako\u0111e mogu doprineti sni\u017eavanju krvnog pritiska usporavanjem enzima ACE (angiotenzin-konvertuju\u0107i enzim), \u0161to poma\u017ee u opu\u0161tanju zidova krvnih sudova. <\/li>\n\n\n\n<li><strong>Kalijum<\/strong> mo\u017ee doprineti sni\u017eavanju krvnog pritiska poma\u017eu\u0107i u smanjenju koli\u010dine natrijuma. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>Antioksidansi poma\u017eu u smanjenju oksidativnog stresa<\/strong> u sr\u010danom tkivu i \u0161tite \u0107elije od o\u0161te\u0107enja. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,6]<\/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>Zahvaljuju\u0107i ovim sastojcima, crveno so\u010divo je odli\u010dan dodatak brizi o srcu i krvnim sudovima i uklapa se u <a href=\"https:\/\/gymbeam.rs\/blog\/sta-je-zdrava-ishrana-i-kako-nauciti-hraniti-se-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">raznovrsnu i uravnote\u017eenu ishranu. <\/a><\/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\" id=\"cholesterol\">3. Mo\u017ee pomo\u0107i u sni\u017eavanju holesterola <\/h3>\n\n\n\n<p>Povi\u0161en holesterol je problem koji \u010desto dugo ostaje neprime\u0107en. Me\u0111utim, postepeno <strong>o\u0161te\u0107uje krvne sudove<\/strong> i pove\u0107ava rizik od infarkta ili mo\u017edanog udara. Zato je najbolje na vreme po\u010deti sa prevencijom povi\u0161enog holesterola.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koja jedinjenja u crvenom so\u010divu deluju na sni\u017eavanje holesterola?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rastvorljiva vlakna<\/strong> poma\u017eu da se \u017eu\u010dne kiseline ve\u017eu u digestivnom traktu, \u010dime se podsti\u010de njihovo izlu\u010divanje, pa jetra mora da povu\u010de novi holesterol iz krvi da bi ih nadoknadila \u2013 tako se sni\u017eava nivo holesterola u krvi.   <\/li>\n\n\n\n<li><strong>Fitosteroli<\/strong> i <strong>saponini<\/strong> su biljne supstance koje smanjuju apsorpciju holesterola u crevima.<\/li>\n\n\n\n<li><strong>Fenolna jedinjenja<\/strong> imaju antiinflamatorno i antioksidativno dejstvo koje \u0161titi LDL \u010destice od oksidacije \u2013 va\u017enog koraka u razvoju ateroskleroze. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas brine visok holesterol, crveno so\u010divo \u2013 uz ostale promene u ishrani i na\u010dinu \u017eivota \u2013 mo\u017ee vam pomo\u0107i da smanjite <a href=\"https:\/\/gymbeam.rs\/blog\/sta-uzrokuje-visok-holesterol-i-kako-mozete-da-ga-smanjite\/\" target=\"_blank\" rel=\"noreferrer noopener\">povi\u0161eni holesterol. <\/a><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-465924357-1124x749.jpg\" alt=\"Crveno so\u010divo poma\u017ee u sni\u017eavanju holesterola\" class=\"wp-image-723575\" title=\"Crveno so\u010divo poma\u017ee u sni\u017eavanju holesterola\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-465924357-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-465924357-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-465924357-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-465924357-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"glycaemia\">4. Pobolj\u0161ava kontrolu \u0161e\u0107era u krvi <\/h3>\n\n\n\n<p>Nestabilan \u0161e\u0107er u krvi (glikemija) nije problem samo za dijabeti\u010dare \u2013 mo\u017ee uticati na svakoga. Mo\u017ee izazvati <strong> varijacije u energiji<\/strong>, pa \u010dak i <strong> iznenadne <\/strong> <a href=\"https:\/\/gymbeam.rs\/blog\/15-nacina-za-borbu-protiv-zelje-za-slatkim\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>napade \u017eelje za slatki\u0161ima<\/strong><\/a><strong>. <\/strong> Me\u0111utim, prave namirnice mogu pomo\u0107i da se <strong>glikemija stabilizuje<\/strong>. To cene i osobe s dijabetesom, ali i svi koji \u017eele da dr\u017ee \u0161e\u0107er u krvi pod kontrolom. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koja jedinjenja u crvenom so\u010divu mogu pobolj\u0161ati glikemijsku kontrolu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rastvorljiva vlakna <\/strong> usporavaju pra\u017enjenje \u017eeluca i apsorpciju ugljenih hidrata.<\/li>\n\n\n\n<li><strong>Rezistentni skrob <\/strong> i <strong>fermentabilni oligosaharidi<\/strong> predstavljaju hranu za korisne crevne bakterije koje mogu uticati na metabolizam glukoze.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Porcija crvenog so\u010diva kao deo obroka mo\u017ee usporiti <strong>apsorpciju ugljenih hidrata, <\/strong> \u0161to se potom odra\u017eava u sporijem porastu nivoa \u0161e\u0107era u krvi. Zahvaljuju\u0107i tome, smanjuje se verovatno\u0107a da \u0107e nas ubrzo nakon jela zadesiti iznenadni umor ili neodoljiva \u017eelja za slatki\u0161ima. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"muscles\">5. Poma\u017ee u izgradnji mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Mi\u0161i\u0107i su osnova za <strong>snagu, performanse, metabolizam<\/strong> i <strong>ukupno zdravlje.<\/strong> Da bismo ih odr\u017eali ili \u010dak pove\u0107ali, posebno je va\u017ean dovoljan unos energije i <strong>kvalitetnih proteina.<\/strong> Iako je <a href=\"https:\/\/gymbeam.rs\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-vasu-ishranu\/\" target=\"_blank\" rel=\"noreferrer noopener\"> crveno so\u010divo biljni izvor proteina<\/a>, ono svakako ima svoje mesto u ishrani usmerenoj ka pove\u0107anju mi\u0161i\u0107ne mase. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako crveno so\u010divo poma\u017ee u rastu mi\u0161i\u0107ne mase? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sadr\u017ei <strong> oko 25 g proteina na 100 g sirovog proizvoda, <\/strong> \u0161to ga \u010dini bogatim biljnim izvorom proteina.<\/li>\n\n\n\n<li>Obezbe\u0111uje <strong>esencijalne aminokiseline<\/strong> koje su va\u017ene za izgradnju mi\u0161i\u0107a. <\/li>\n\n\n\n<li>U kombinaciji sa \u017eitaricama, nadokna\u0111uje nedostatak <strong>metionina<\/strong> i tako stvara <strong>kompletan protein<\/strong> pogodan za regeneraciju i rast mi\u0161i\u0107nog tkiva (hipertrofiju).<\/li>\n\n\n\n<li>Pored toga, sadr\u017ei <strong> i<\/strong> <a href=\"https:\/\/gymbeam.rs\/magnezijum-kelat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>magnezijum<\/strong><\/a>, koji podr\u017eava energetski metabolizam i funkciju mi\u0161i\u0107a. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bez obzira da li imamo <strong>me\u0161ovitu<\/strong> ili <strong> isklju\u010divo biljnu ishranu<\/strong>, crveno so\u010divo je uvek dobar izvor proteina. Ukoliko vodimo ra\u010duna o dovoljnom unosu esencijalnih aminokiselina,  dobro osmi\u0161ljena ishrana i kvalitetan plan treninga mogu u\u010diniti crveno so\u010divo odli\u010dnim saveznikom u <a href=\"https:\/\/gymbeam.rs\/blog\/sta-da-jedete-i-kako-da-vezbate-da-biste-konacno-dobili-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\">rastu mi\u0161i\u0107a.<\/a>  <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_082024_15_4500-1124x843.jpg\" alt=\"Crveno so\u010divo poma\u017ee u izgradnji mi\u0161i\u0107a\" class=\"wp-image-723592\" title=\"Crveno so\u010divo poma\u017ee u izgradnji mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_082024_15_4500-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_082024_15_4500-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_082024_15_4500-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_082024_15_4500-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"anaemia\">6. Korisno je kod anemije<\/h3>\n\n\n\n<p>Crveno so\u010divo je tako\u0111e izvanredan <strong>biljni izvor gvo\u017e\u0111a<\/strong>. Zbog toga je korisno kuvati s njim kada \u017eelimo da spre\u010dimo anemiju izazvanu nedostatkom ovog minerala, ali i kada se ve\u0107 borimo s njom. Naime, 100 g crvenog so\u010diva sadr\u017ei otprilike <strong> 7 mg gvo\u017e\u0111a<\/strong>, \u0161to je oko 50% preporu\u010denog dnevnog unosa za odrasle. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6,11]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nehem gvo\u017e\u0111e<\/strong> iz so\u010diva se prirodno slabije apsorbuje u odnosu na hem gvo\u017e\u0111e iz mesa, ali se njegova iskoristivost mo\u017ee pobolj\u0161ati pravilnom kombinacijom hrane. Na primer, namirnice bogate <strong>vitaminom C<\/strong>, poput <strong>paprike, citrusnog vo\u0107a <\/strong> ili <strong> bobi\u010dastog vo\u0107a,<\/strong> mogu zna\u010dajno pove\u0107ati njegovu apsorpciju. Redovno konzumiranje crvenog so\u010diva mo\u017ee tako doprineti pove\u0107anju nivoa hemoglobina i pobolj\u0161anju krvne slike, naro\u010dito kod osoba koje su u riziku od nedostatka gvo\u017e\u0111a.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Druge zdravstvene koristi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zahvaljuju\u0107i obilju razli\u010ditih bioaktivnih supstanci, crveno so\u010divo ima antioksidativna svojstva.<\/li>\n\n\n\n<li>Tako\u0111e deluje protivupalno.<\/li>\n\n\n\n<li>Mo\u017ee imati i koristi za mozak i kognitivne sposobnosti, kao \u0161to su u\u010denje i koncentracija. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,6]<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Da_li_crveno_socivo_pomaze_kod_mrsavljenja\"><\/span>Da li crveno so\u010divo poma\u017ee kod mr\u0161avljenja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite da <a href=\"https:\/\/gymbeam.rs\/blog\/15-saveta-kako-da-smrsate-zapocnete-vezbanje-i-hranite-se-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">smr\u0161ate<\/a>, crveno so\u010divo vam u tome mo\u017ee pomo\u0107i. Njegova glavna prednost u tom slu\u010daju jeste \u0161to je <strong>bogato proteinima<\/strong> i <strong>vlaknima, koji <\/strong> <strong>pove\u0107avaju ose\u0107aj sitosti i poma\u017eu u smanjenju apetita. <\/strong> Osim toga, kao \u0161to smo ve\u0107 pomenuli, poma\u017ee u <strong> stabilizaciji nivoa \u0161e\u0107era u krvi<\/strong>, \u010dime se smanjuje rizik od napada gladi i \u017eelje za slatki\u0161ima.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U praksi, to zna\u010di da ako ga imate kao <strong>prilog umesto klasi\u010dnog belog pirin\u010da,<\/strong> na primer, ovaj obrok \u0107e vas <strong>zasititi bolje<\/strong> i na <strong>du\u017ee vreme.<\/strong> Glad \u0107e se verovatno javiti kasnije, une\u0107ete ukupno manje kalorija i lak\u0161e \u0107ete posti\u0107i  kalorijski deficit, koji je neophodan za uspe\u0161an gubitak kilograma. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/it_emily_gervasio_032025-1124x751.png\" alt=\"Crveno so\u010divo je dobro za mr\u0161avljenje\" class=\"wp-image-723626\" title=\"Crveno so\u010divo je dobro za mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/it_emily_gervasio_032025-1124x751.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/it_emily_gervasio_032025-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/it_emily_gervasio_032025-1536x1026.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/it_emily_gervasio_032025.png 1720w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_crvenog_sociva_treba_jesti_i_koliko_cesto\"><\/span>Koliko crvenog so\u010diva treba jesti i koliko \u010desto? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za prose\u010dno zdrave osobe, idealno je uvrstiti mahunarke u ishranu <strong> 2 do 3 puta nedeljno.<\/strong> Jedna porcija odgovara koli\u010dini kuvanog so\u010diva otprilike <strong>veli\u010dine va\u0161e \u0161ake.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ova koli\u010dina telu obezbe\u0111uje visokokvalitetne biljne <strong> proteine, vlakna<\/strong> i va\u017ene <strong>mikronutrijente. <\/strong> Ako tek po\u010dinjete s mahunarkama, vredi ih uvoditi postepeno, na primer, <strong>jednom nedeljno<\/strong>, kako bi se varenje priviklo. Zahvaljuju\u0107i brzoj pripremi i dobroj svarljivosti, crveno so\u010divo je idealan ulaz u svet mahunarki.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ko_bi_trebalo_da_izbegava_crveno_socivo\"><\/span>Ko bi trebalo da izbegava crveno so\u010divo? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako se crveno so\u010divo generalno smatra lako svarljivom mahunarkom pogodnom za osetljivo varenje, <strong>nije pogodno za svakoga<\/strong>. Kod nekih osoba mo\u017ee izazvati probavne tegobe, naro\u010dito ako se konzumira u velikim koli\u010dinama ili ako nije pravilno pripremljeno. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posebno bi trebalo da ga izbegavaju ili ograni\u010de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Osobe sa akutnim oboljenjima organa za varenje<\/strong>, kao \u0161to su aktivni gastritis, inflamatorne bolesti creva, Kronova bolest ili ulcerozni kolitis, kod kojih vlakna mogu iritirati sluzoko\u017eu. <\/li>\n\n\n\n<li><strong>Osobe sa sindromom iritabilnog creva (IBS),<\/strong> posebno one koje lo\u0161e podnose FODMAPs. Crveno so\u010divo sadr\u017ei galaktooligosaharide (GOS), koji kod nekih ljudi mogu izazvati nadimanje.  <\/li>\n\n\n\n<li><strong>Osobe sa nele\u010denim<\/strong> <a href=\"https:\/\/gymbeam.rs\/blog\/sta-je-giht-kako-se-razvija-i-kako-izgleda-dijeta-za-giht\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>gihtom<\/strong><\/a>, jer sadr\u017ei purine. Iako ih ima manje nego meso, u velikim koli\u010dinama mo\u017ee blago povisiti nivo mokra\u0107ne kiseline.  <\/li>\n\n\n\n<li><strong>Osobe alergi\u010dne na mahunarke<\/strong> Osobe alergi\u010dne na mahunarke. Iako je alergija na so\u010divo retka, mo\u017ee se javiti, naro\u010dito kod dece.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako niste sigurni kako podnosite so\u010divo, preporu\u010duje se da <strong>po\u010dnete sa malom koli\u010dinom (npr. 1-2 ka\u0161ike kuvanog so\u010diva)<\/strong> i posmatrate reakciju svog organizma. Fermentisano ili klijano crveno so\u010divo tako\u0111e mo\u017ee biti dobra alternativa, jer se lak\u0161e vari.  <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1504462719-1124x749.jpg\" alt=\"Za koga crveno so\u010divo nije pogodno? \" class=\"wp-image-723643\" title=\"Za koga crveno so\u010divo nije pogodno? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1504462719-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1504462719-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1504462719-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1504462719-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Da_li_crveno_socivo_izaziva_nadimanje\"><\/span>Da li crveno so\u010divo izaziva nadimanje? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nadimanje je jedan od glavnih razloga za\u0161to mnogi ljudi izbegavaju mahunarke. Me\u0111utim, nisu sve mahunarke iste po tom pitanju, a crveno so\u010divo <strong>posebno iznena\u0111uje u tom pogledu<\/strong>. Kada je olju\u0161teno, ono je jedno od <strong>najbolje podno\u0161ljivih vrsta so\u010diva<\/strong>, zahvaljuju\u0107i svom sastavu i na\u010dinu obrade.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u0161to je <strong>olju\u0161teno<\/strong>, ne sadr\u017ei spolja\u0161nju opnu, deo koji naj\u010de\u0161\u0107e izaziva probleme sa varenjem. Osim toga, ima ni\u017ei sadr\u017eaj nekih <strong> fermentabilnih ugljenih hidrata (FODMAPs)<\/strong> u pore\u0111enju sa drugim mahunarkama. Zato, ako patite od <a href=\"https:\/\/gymbeam.rs\/blog\/nadutost-stomaka-i-kako-ga-se-resiti\/\" target=\"_blank\" rel=\"noreferrer noopener\">nadutosti <\/a> i \u017eelite da uklju\u010dite mahunarke u ishranu, crveno so\u010divo mo\u017ee biti savr\u0161en izbor.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Da_li_je_pogodno_za_decu_i_trudnice\"><\/span>Da li je pogodno za decu i trudnice? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahvaljuju\u0107i svom blagom ukusu, brzoj pripremi i hranljivosti, crveno so\u010divo je popularno u ishrani budu\u0107ih majki, male dece, pa \u010dak i kao deo prvih <strong> \u010dvrstih obroka<\/strong>. Lako se vari, ne nadima kao druge mahunarke i nudi \u0161irok spektar nutrijenata va\u017enih za rast i razvoj. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vredi ga uklju\u010diti zbog visokog <strong> sadr\u017eaja<\/strong> <strong> kvalitetnih proteina, gvo\u017e\u0111a i folne kiseline.<\/strong> Preporu\u010duje se da se crveno so\u010divo uvede u ishranu dece od <strong>\u0161estog meseca \u017eivota<\/strong>, uvek dobro kuvano i usitnjeno, naj\u010de\u0161\u0107e kao deo povr\u0107nog priloga. <strong>Trudnice<\/strong> ga tako\u0111e mogu uklju\u010diti u ishranu nekoliko puta nedeljno kao deo raznovrsne dijete. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-903670890-1124x750.jpg\" alt=\"Da li je crveno so\u010divo pogodno tokom trudno\u0107e? \" class=\"wp-image-723660\" title=\"Da li je crveno so\u010divo pogodno tokom trudno\u0107e? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-903670890-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-903670890-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-903670890-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-903670890-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Da_li_je_crveno_socivo_bez_glutena\"><\/span>Da li je crveno so\u010divo bez glutena? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da, crveno so\u010divo je prirodno <strong>bez glutena<\/strong>. Zato je bezbedno za osobe sa celijakijom, alergijom na <a href=\"https:\/\/gymbeam.rs\/blog\/gluten-i-zdravlje-kada-je-bezglutenska-ishrana-neophodna-a-kada-je-nepotrebno-ogranicenje\/\" target=\"_blank\" rel=\"noreferrer noopener\">gluten<\/a> i necelijakijskom osetljivo\u0161\u0107u na gluten. Ipak, va\u017eno je <strong>obratiti pa\u017enju na to odakle poti\u010de i kako je obra\u0111eno. <\/strong> Neki proizvodi mogu biti kontaminirani glutenom tokom pakovanja ili prerade u fabrikama gde se obra\u0111uju i \u017eitarice. U tom slu\u010daju, na ambala\u017ei \u0107e biti nazna\u010deno da mo\u017ee sadr\u017eati tragove glutena.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ku\u0107noj kuhinji, crveno so\u010divo je odli\u010dna <strong> zamena za \u017eitarice<\/strong>. Zasi\u0107uje, hranljivo je i sjajan dodatak bezglutenskoj ishrani.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_ukljuciti_crveno_socivo_u_ishranu\"><\/span>Kako uklju\u010diti crveno so\u010divo u ishranu? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahvaljuju\u0107i svom blagom ukusu, ka\u0161astoj konzistenciji posle kuvanja i brzoj pripremi (kuva se za 10\u201315 minuta), crveno so\u010divo je <strong> jedan od najsvestranijih sastojaka u biljnoj kuhinji<\/strong>. Lako ga pripremaju i po\u010detnici, a koristi se u tradicionalnim i modernim receptima.  <\/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\">Popularni recepti sa crvenim so\u010divom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Supe<\/strong> \u2013 idealna je osnova za guste <a href=\"https:\/\/gymbeam.rs\/blog\/fitnes-recept-krem-supa-od-sociva\/\" target=\"_blank\" rel=\"noreferrer noopener\">krem \u010dorbe<\/a><strong>,<\/strong> kao i za tradicionalni <strong>indijski dal<\/strong> ili <strong>tursku \u010dorbu od so\u010diva (mercimek \u00e7orbas\u0131).<\/strong><\/li>\n\n\n\n<li><strong>Ka\u0161e i prilozi <\/strong> \u2013 zahvaljuju\u0107i teksturi posle kuvanja, idealno je za ovu namenu.<\/li>\n\n\n\n<li><strong>\u0160nicle<\/strong> <strong>i lepinje <\/strong> \u2013 kuvano crveno so\u010divo je odli\u010dna baza za bezmesne varijante.<\/li>\n\n\n\n<li><strong>Namazi i humusi<\/strong> \u2013 mo\u017ee se kombinovati sa drugim sastojcima za razne ukuse namaza. <\/li>\n\n\n\n<li><strong>Prilog uz meso<\/strong> \u2013 mo\u017ee zameniti klasi\u010dne priloge poput pirin\u010da ili krompira.<\/li>\n\n\n\n<li><strong>Salate<\/strong> \u2013 odli\u010dno se uklapa u sve\u017ee salate i popularne poke \u010dinije.<\/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\">\u0160ta ako vam se crveno so\u010divo ne dopada samo po sebi? <\/h3>\n\n\n\n<p>Mo\u017eda ste ve\u0107 probali crveno so\u010divo i nije vam se dopalo. Ili ste ga mo\u017eda koristili \u010desto pa vam je dosadilo i \u017eelite promenu. U tom slu\u010daju,  testenina od crvenog so\u010diva mo\u017ee biti sjajna opcija. Mo\u017ee se koristiti kao i klasi\u010dna testenina, uz sve benefite ove hranljive mahunarke.   <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/BG-Radostin-Kuzmanov-022025-1f-1124x843.jpg\" alt=\"Crveno so\u010divo\" class=\"wp-image-723677\" title=\"Crveno so\u010divo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/BG-Radostin-Kuzmanov-022025-1f-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/BG-Radostin-Kuzmanov-022025-1f-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/BG-Radostin-Kuzmanov-022025-1f-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/BG-Radostin-Kuzmanov-022025-1f-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sta_treba_da_zapamtite\"><\/span>\u0160ta treba da zapamtite? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako izgleda skromno, crveno so\u010divo je prava kulinarska riznica. Pored toga \u0161to je bogato <strong>proteinima, vlaknima<\/strong> i <strong>mikronutrijentima<\/strong>, u pore\u0111enju sa drugim mahunarkama <strong> lak\u0161e se vari<\/strong> i \u010desto je pogodno za osobe sa <strong> osetljivim digestivnim traktom<\/strong>. Zato skoro svako mo\u017ee napraviti \u010duda s njim u kuhinji i u\u017eivati u njegovim mnogim <strong> zdravstvenim prednostima,<\/strong> <strong> poput o\u010duvanja zdravlja srca<\/strong> i <strong>izgradnje mi\u0161i\u0107a.<\/strong>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, ho\u0107ete li i vi uskoro kuvati ne\u0161to s crvenim so\u010divom? Ako vam je ovaj tekst bio zanimljiv, slobodno ga podelite sa prijateljima i poznanicima koji bi tako\u0111e trebalo da ga probaju.  <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.rs\/zdrava-hrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\/mahunarke\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\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 ste probali crveno so\u010divo? Ako niste, ne oklevajte \u2013 odli\u010dan je izvor proteina i ima brojne zdravstvene prednosti. Brzo se priprema, lako vari i svestran je u receptima. Za vi\u0161e informacija o tome kako ga jednostavno uvrstiti u ishranu, pro\u010ditajte ovaj \u010dlanak.    <\/p>\n","protected":false},"author":156,"featured_media":723487,"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":[7730,7738,7824,7731,7745],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-727804","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-protein-sr-sr","10":"tag-vlakna-sr","11":"tag-zdrav-nacin-zivota-sr","12":"tag-zdravlje-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>Sitna mahunarka, ogromne prednosti: Kako crveno so\u010divo pobolj\u0161ava zdravlje, varenje i mi\u0161i\u0107e - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Crveno so\u010divo se brzo kuva, lako vari i bogato je proteinima. 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