{"id":727825,"date":"2025-06-16T14:56:19","date_gmt":"2025-06-16T12:56:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=727825"},"modified":"2025-06-16T14:56:19","modified_gmt":"2025-06-16T12:56:19","slug":"majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/","title":{"rendered":"Majhna stro\u010dnica, velike koristi: Kako rde\u010da le\u010da koristi zdravju, prebavi in mi\u0161icam?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/#Kaj_je_rdeca_leca\" title=\"Kaj je rde\u010da le\u010da?\">Kaj je rde\u010da le\u010da?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/#Kaj_vsebuje_rdeca_leca\" title=\"Kaj vsebuje rde\u010da le\u010da?\">Kaj vsebuje rde\u010da le\u010da?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/#Po_cem_se_rdeca_leca_razlikuje_od_drugih_vrst_lece\" title=\"Po \u010dem se rde\u010da le\u010da razlikuje od drugih vrst le\u010de?\">Po \u010dem se rde\u010da le\u010da razlikuje od drugih vrst le\u010de?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/#Kaksne_so_koristi_rdece_lece_za_zdravje\" title=\"Kak\u0161ne so koristi rde\u010de le\u010de za zdravje?\">Kak\u0161ne so koristi rde\u010de le\u010de za zdravje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/#Ali_je_rdeca_leca_dobra_za_hujsanje\" title=\"Ali je rde\u010da le\u010da dobra za huj\u0161anje?\">Ali je rde\u010da le\u010da dobra za huj\u0161anje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/#Koliko_rdece_lece_jesti_in_kako_pogosto\" title=\"Koliko rde\u010de le\u010de jesti in kako pogosto?\">Koliko rde\u010de le\u010de jesti in kako pogosto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/#Kdo_bi_se_moral_izogibati_rdeci_leci\" title=\"Kdo bi se moral izogibati rde\u010di le\u010di?\">Kdo bi se moral izogibati rde\u010di le\u010di?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/#Ali_rdeca_leca_povzroca_napihnjenost\" title=\"Ali rde\u010da le\u010da povzro\u010da napihnjenost?\">Ali rde\u010da le\u010da povzro\u010da napihnjenost?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/#Ali_je_primerna_za_otroke_in_nosecnice\" title=\"Ali je primerna za otroke in nose\u010dnice?\">Ali je primerna za otroke in nose\u010dnice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/#Ali_rdeca_leca_ne_vsebuje_glutena\" title=\"Ali rde\u010da le\u010da ne vsebuje glutena?\">Ali rde\u010da le\u010da ne vsebuje 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.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/#Kako_vkljuciti_rdeco_leco_v_prehrano\" title=\"Kako vklju\u010diti rde\u010do le\u010do v prehrano?\">Kako vklju\u010diti rde\u010do le\u010do v prehrano?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mnogi stro\u010dnice povezujejo z napihnjenostjo, dolgotrajnim kuhanjem in okusom, ki nikogar ne navdu\u0161i. Rde\u010da le\u010da pa te strahove razblinja. \u010ce jo, na primer, olu\u0161\u010dimo, jo lahko<strong> skuhamo v nekaj minutah,<\/strong> je <strong>lahko prebavljiva <\/strong>in v kuhinji izjemno vsestranska.<strong> <\/strong>Poleg tega je tudi zelo <strong>hranljiva,<\/strong> njena mo\u010d pa je tudi v tem, kako enostavno jo je vklju\u010diti v vsakodnevno prehrano. V tem \u010dlanku boste izvedeli, zakaj jo upravi\u010deno opisujejo kot malo super\u017eivilo.<\/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\">V \u010dlanku boste prebrali, kako rde\u010da le\u010da vpliva na ta podro\u010dja:<\/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\"><strong>PREBAVA<\/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\"><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\"><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\"><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\"><strong>MI\u0160ICE<\/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\"><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=\"Kaj_je_rdeca_leca\"><\/span>Kaj je rde\u010da le\u010da? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rde\u010da le\u010da je eden od <strong>prehranskih zakladov,<\/strong> ki jih je enostavno vklju\u010diti v svojo prehrano, ne glede na to, ali ste ljubitelj hitre hrane, vegetarijanec ali pa preprosto radi preizku\u0161ate nove stvari. Ta drobna stro\u010dnica izvira iz regije, ki se razteza od Gr\u010dije do Tur\u010dije in Srednje Azije. Tu so jo tudi udoma\u010dili pred ve\u010d kot 10.000 leti. Danes jo lahko najdemo v kuhinjah po vsem svetu, kjer je osnova \u0161tevilnih tradicionalnih jedi, kot sta<strong> indijski dhal<\/strong> ali <strong>tur\u0161ka juha iz le\u010de (<em>mercimek \u00e7orbas\u0131<\/em>). <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Le\u010da je lahko <strong>olu\u0161\u010dena <\/strong>ali <strong>neolu\u0161\u010dena,<\/strong> vendar boste pogosteje na\u0161li <strong>olu\u0161\u010deno <\/strong>le\u010do. Slednja je zaradi mehanskega lu\u0161\u010denja <strong>hitra <\/strong>in <strong>prakti\u010dna osnovna jed.<\/strong> Po obiranju se le\u010da najprej posu\u0161i, nato pa se olu\u0161\u010di. Ta obdelava le\u010di ne daje le zna\u010dilne <strong>oran\u017ene <\/strong>do<strong> rde\u010de barve,<\/strong> temve\u010d tudi zmanj\u0161a vsebnost nekaterih antinutrientov in s tem <strong>izbolj\u0161a njeno prebavljivost.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navdu\u0161uje tudi z okusom, ki je <strong>ne\u017een <\/strong>in<strong> rahlo ore\u0161kast.<\/strong> Ta vrsta je priljubljena tudi zato, ker je za razliko od drugih <strong>ni treba namakati,<\/strong> hitro se skuha in je zelo dobro prebavljiva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je odli\u010den <strong>rastlinski vir beljakovin,<\/strong> ki ga \u0161e posebej cenijo vegani in vegetarijanci, hkrati pa vsebuje tudi dovolj vlaknin, kompleksnih ogljikovih hidratov, \u017eeleza in folne kisline. Zaradi teh lastnosti je rde\u010da le\u010da postala sinonim za sodobno, hitro in hranljivo kuhinjo z globokimi zgodovinskimi koreninami.  <\/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=\"Kaj je rde\u010da le\u010da?\" class=\"wp-image-723507\" title=\"Kaj je rde\u010da le\u010da?\" 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=\"Kaj_vsebuje_rdeca_leca\"><\/span>Kaj vsebuje rde\u010da le\u010da?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta majhna in na videz neopazna <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\">stro\u010dnica<\/a> je polna hranil in koristnih bioaktivnih snovi. Ima ob\u010dudovanja vreden spekter makro- in mikrohranil, zato je dobesedno super\u017eivilo. Izvedeli boste tudi, koliko kalorij ima rde\u010da le\u010da in ali so antinutrienti 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. Kompleksni ogljikovi hidrati<\/h3>\n\n\n\n<p>V 100 g rde\u010de le\u010de je pribli\u017eno <strong>60 g <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ogljikovih hidratov<\/strong><\/a><strong>, <\/strong>zlasti kompleksnih. Zaradi njih nas zanesljivo nasiti in zagotavlja postopno spro\u0161\u010danje energije. Ti ogljikovi hidrati<strong> se prebavljajo po\u010dasneje.<\/strong> Zato ne povzro\u010dajo velikih nihanj sladkorja v krvi (glikemije), kar se ka\u017ee v naravno <strong>nizkem glikemi\u010dnem indeksu<\/strong> rde\u010de le\u010de (pribli\u017eno 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>Vrednost glikemi\u010dnega indeksa nam pove, kako hitro se glikemija dvigne po zau\u017eitju dolo\u010denega \u017eivila. \u010ce ga primerjamo z glikemi\u010dnim indeksom belega kruha, ki je, na primer, 75, lahko vidimo, da se pri le\u010di dviguje veliko po\u010dasneje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/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. Beljakovine<\/h3>\n\n\n\n<p>Ena od prednosti rde\u010de le\u010de je vsebnost <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" rel=\"noreferrer noopener\">beljakovin<\/a>. Vsebuje pribli\u017eno <strong>25 g\/100 g.<\/strong> To je precej dobra koli\u010dina, \u010de upo\u0161tevamo, da lahko iz ene majhne porcije le\u010de (50 g) dobimo do pribli\u017eno 13 g beljakovin. <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\">Ali so beljakovine v rde\u010di le\u010di kakovostne? <\/h4>\n\n\n\n<p>Morda ste \u017ee sli\u0161ali, da beljakovine v rastlinskih \u017eivilih <strong>niso popolne.<\/strong> To je res in velja tudi za rde\u010do le\u010do. Ne vsebuje zadostnih koli\u010din vseh <strong>bistvenih <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>aminokislin,<\/strong><\/a><strong> <\/strong>to je tistih, ki jih na\u0161e telo ne more proizvesti in jih mora dobiti s hrano ali prehranskimi dopolnili. Le\u010da vsebuje zlasti <strong>malo metionina in cisteina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar to ni te\u017eava, tudi \u010de se prehranjujete izklju\u010dno rastlinsko. Te aminokisline so prisotne v<span style=\"margin: 0px; padding: 0px;\"> <a href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eitih <\/strong><\/a><\/span><strong>kot so <\/strong>ri\u017e, p\u0161enica ali je\u010dmen. \u010ce torej v prehrani kombinirate stro\u010dnice in \u017eita, zlahka dobite <strong>celoten spekter esencialnih aminokislin,<\/strong> ki jih potrebujete za gradnjo mi\u0161ic in drugih telesnih beljakovin. \u0160e bolj\u0161a novica je, da jih <strong>ni treba kombinirati v enem samem obroku, <\/strong>ampak jih lahko u\u017eivate \u010dez dan. Rde\u010da le\u010da je zato odli\u010den vir beljakovin za <a href=\"https:\/\/gymbeam.si\/blog\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegetarijance<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegane<\/a> in seveda vse, ki \u017eelijo v svojo prehrano vklju\u010diti <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noreferrer noopener\">z beljakovinami bogata<\/a> \u017eivila rastlinskega izvora. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/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=\"Vsebnost beljakovin v rde\u010di le\u010di\" class=\"wp-image-723524\" title=\"Vsebnost beljakovin v rde\u010di le\u010di\" 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. Vlaknine<\/h3>\n\n\n\n<p>\u010ce v va\u0161i prehrani primanjkuje <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" target=\"_blank\" rel=\"noreferrer noopener\">vlaknin<\/a>, je rde\u010da le\u010da odli\u010den na\u010din za pove\u010danje vnosa vlaknin. 100 g surove le\u010de vsebuje do <strong>11 g vlaknin.<\/strong> To je skoraj polovica priporo\u010denega dnevnega vnosa. Gre za kombinacijo topnih in netopnih vlaknin. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Topne vlaknine<\/strong> slu\u017eijo kot<strong> prebiotik, <\/strong>tj. hrana za koristne \u010drevesne bakterije, ki so del <a href=\"https:\/\/gymbeam.si\/blog\/mikrobiom-kaj-je-in-kako-lahko-zdravje-crevesja-vpliva-na-vaso-fizicno-in-dusevno-pripravljenost\/\" target=\"_blank\" rel=\"noreferrer noopener\">mikrobioma<\/a>. V prebavnem sistemu nabreknejo in pripomorejo k ve\u010dji <strong>nasitnosti.<\/strong><\/li>\n\n\n\n<li><strong>Netopne vlaknine <\/strong>podpirajo in pospe\u0161ujejo gibanje \u010drevesja. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/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\">Povpre\u010dna vsebnost makrohranil v rde\u010di le\u010di<\/h4>\n\n\n\n<p>Na enak na\u010din tukaj in v besedilu govorimo o kalori\u010dnih in hranilnih vrednostih surove\/nekuhane le\u010de. \u010ce vas zanima, koliko kalorij ima 100 g kuhane le\u010de, je to pribli\u017eno polovica nekuhane le\u010de. To je zato, ker le\u010da med kuhanjem vpije precej 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\">Hranilna vrednost<\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Na 100 g surove le\u010de<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energijska 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\">Ogljikovi 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\">Beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/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\">[6]<\/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. Mikrohranila<\/h3>\n\n\n\n<p>Rde\u010do le\u010do je vredno vklju\u010diti v prehrano tudi, \u010de \u017eelite pove\u010dati dnevni vnos vitaminov in mineralov. Vsebuje skoraj vse v vodi topne vitamine, kot so <a href=\"https:\/\/gymbeam.si\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin C<\/a> in skoraj vsi <a href=\"https:\/\/gymbeam.si\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\">vitamini skupine B<\/a> &#8211; <a href=\"https:\/\/gymbeam.si\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin B1 (tiamin)<\/a>, <a href=\"https:\/\/gymbeam.si\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin B2 (riboflavin)<\/a>, <a href=\"https:\/\/gymbeam.si\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin B3 (niacin)<\/a>, <a href=\"https:\/\/gymbeam.si\/vitamin-b6-gymbeam-85909.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin B6 (piridoksin)<\/a> in <a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">folat (folna kislina)<\/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>Poleg tega izbor esencialnih vitaminov dopolnjuje vrsta mineralov, vklju\u010dno s <a href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\">kalcijem<\/a>, <a href=\"https:\/\/gymbeam.si\/\u017eelezo\" target=\"_blank\" rel=\"noreferrer noopener\">\u017eelezom<\/a>, <a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kalijem<\/a> in <a href=\"https:\/\/gymbeam.si\/cink\" target=\"_blank\" rel=\"noreferrer noopener\">cinkom<\/a>. <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>Poleg tega vsebuje tudi druge bioaktivne snovi, kot so<strong> fitosteroli <\/strong>ali razli\u010dne vrste antioksidantov, kot so <strong>flavonoidi, fenolne spojine <\/strong>ali <strong>karotenoidi.<\/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 in minerali v rde\u010di le\u010di\" class=\"wp-image-723541\" title=\"Vitamini in minerali v rde\u010di le\u010di\" 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. Antinutritivni dejavniki<\/h3>\n\n\n\n<p>V kombinaciji z vsemi mikrohranili in makrohranili le\u010da vsebuje tudi antinutriente, ki lahko <strong>zmanj\u0161ajo absorpcijo<\/strong> nekaterih mineralov ali <strong>ovirajo prebavo beljakovin. <\/strong>Med najpogosteje zastopanimi so naslednji:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>fitati <\/strong>nase ve\u017eejo minerale in lahko zmanj\u0161ajo njihovo dostopnost telesu,<\/li>\n\n\n\n<li><strong>tanini <\/strong>lahko omejijo absorpcijo \u017eeleza,<\/li>\n\n\n\n<li><strong>zaviralci tripsina<\/strong> upo\u010dasnijo prebavo beljakovin,<\/li>\n\n\n\n<li><strong>lektini <\/strong>lahko poslab\u0161ajo absorpcijo hranil in dra\u017eijo \u010drevesno sluznico, vendar njihov u\u010dinek pri obi\u010dajnem kuhanju skoraj popolnoma izgine. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/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\">Ali je rde\u010da le\u010da koristna, \u010deprav vsebuje antinutriente? <\/h4>\n\n\n\n<p>Ne skrbite, le\u010do je vredno jesti, \u010deprav vsebuje te snovi. Dejansko le <strong>delno <\/strong>omejujejo absorpcijo hranilnih snovi in ima njihov vnos prakti\u010dno<strong> zanemarljiv u\u010dinek<\/strong><span style=\"margin: 0px; padding: 0px;\"><strong> <\/strong><\/span>pri obi\u010dajni prehrani. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega ima rde\u010da le\u010da manj antinutrientov kot druge stro\u010dnice, zlasti \u010de je olu\u0161\u010dena. Poleg tega lahko njen dele\u017e \u0161e dodatno zmanj\u0161amo na ve\u010d na\u010dinov. <\/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 zmanj\u0161ati koli\u010dino antinutrientov? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>z namakanjem<\/li>\n\n\n\n<li>s kalitvijo<\/li>\n\n\n\n<li>s kuhanjem<\/li>\n\n\n\n<li>s fermentacijo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/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>Zato antinutrientov <strong>ne smemo obravnavati kot razlog za opustitev le\u010de,<\/strong> temve\u010d kot naravni del rastlinske prehrane, na katere u\u010dinek lahko zlahka vplivamo z ustrezno pripravo.<\/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=\"28689,28693,29956,53647,54058,59020\" ><\/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=\"Po_cem_se_rdeca_leca_razlikuje_od_drugih_vrst_lece\"><\/span>Po \u010dem se rde\u010da le\u010da razlikuje od drugih vrst le\u010de? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstaja ve\u010d vrst le\u010de in vsaka ima svoje posebne zna\u010dilnosti. Razlikujejo se po<strong> okusu, pa tudi<\/strong> po<strong> \u010dasu priprave <\/strong>ali<strong> konsistenci po kuhanju.<\/strong> Razlike so tudi v hranilnih vrednostih, \u010deprav niso tako velike in so si razli\u010dne vrste le\u010de po vsebnosti makro- in mikrohranil precej podobne.  <\/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\">Vrste<\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Okus<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Konsistenca po kuhanju<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u010cas kuhanja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/rdeca-leca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Rde\u010da le\u010da<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">ne\u017een, nevtralen <\/td><td class=\"has-text-align-center\" data-align=\"center\">zlahka postane ka\u0161asta <\/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\">Rjava le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">zemeljski, izrazitej\u0161i<\/td><td class=\"has-text-align-center\" data-align=\"center\">ohranja svojo obliko<\/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\">Zelena le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">aromati\u010den, rahlo za\u010dinjen <\/td><td class=\"has-text-align-center\" data-align=\"center\">ohranja svojo obliko<\/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.si\/crna-leca-beluga-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u010crna le\u010da<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">subtilen<\/td><td class=\"has-text-align-center\" data-align=\"center\">ohranja svojo obliko<\/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\">Rumena le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">ne\u017ena, rahlo ore\u0161kasta <\/td><td class=\"has-text-align-center\" data-align=\"center\">zlahka postane ka\u0161asta<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 minut<\/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 med vrstami le\u010de\" class=\"wp-image-723558\" title=\"Razlike med vrstami le\u010de\" 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=\"Kaksne_so_koristi_rdece_lece_za_zdravje\"><\/span>Kak\u0161ne so koristi rde\u010de le\u010de za zdravje? <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. Podpora prebavi<\/h3>\n\n\n\n<p><strong>Zaprtje, <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>napihnjenost<\/strong><\/a> ali ob\u010dutek te\u017ee po obroku, so pogoste te\u017eave s prebavo. Obi\u010dajno na spletu i\u0161\u010demo razli\u010dne \u010dude\u017ene re\u0161itve, vendar je pogosto dovolj \u017ee preprosta sprememba prehrane. Rde\u010da le\u010da je eno od tistih \u017eivil, ki lahko pomagajo urediti prebavo in ubla\u017eijo neprijetne ob\u010dutke.<\/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\">Katere sestavine v rde\u010di le\u010di lahko izbolj\u0161ajo prebavo?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Topne in netopne <strong>vlaknine.<\/strong><\/li>\n\n\n\n<li><strong>Odporni \u0161krob,<\/strong> ki se v nasprotju z obi\u010dajnim \u0161krobom upira prebavi v tankem \u010drevesju. V debelem \u010drevesu se obna\u0161a kot vlaknina in je hrana \u010drevesnim bakterijam. Vendar se koli\u010dina \u0161kroba s kuhanjem zmanj\u0161a, zato je bolje, da le\u010de ne prekuhate. <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>Seveda pa porcija rde\u010de le\u010de na dan <strong>ne bo re\u0161ila <\/strong>vseh prebavnih te\u017eav. \u010ce pa jo redno u\u017eivate in jo kombinirate z drugimi \u017eivili, ki ugodno vplivajo na prebavni sistem, vam <strong>lahko pomaga<\/strong> odpraviti zaprtje in druge te\u017eave.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cardiovascular-system\">2. Podpora kardiovaskularnega sistema<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Visok krvni tlak<\/strong><\/a><strong>, ateroskleroza<\/strong> in na splo\u0161no slab\u0161e zdravje srca in o\u017eilja so med najpogostej\u0161imi zdravstvenimi te\u017eavami dana\u0161njega prebivalstva. Na sre\u010do lahko nekatera \u017eivila pomagajo pri prepre\u010devanju in krepitvi zdravja srca in o\u017eilja. Rde\u010da le\u010da je ena od njih in to zagotovo ne po naklju\u010dju.<\/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\">Katere spojine so odgovorne za kardioprotektivne u\u010dinke rde\u010de le\u010de?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fenolne kisline, flavonoidi<\/strong> in druge snovi z antioksidativnimi in protivnetnimi lastnostmi pomagajo izbolj\u0161ati elasti\u010dnost in zdravo strukturo krvnih \u017eil.<\/li>\n\n\n\n<li>Prispevajo lahko tudi k zni\u017eevanju krvnega tlaka, saj upo\u010dasnjujejo delovanje ACE (angiotenzin konvertirajo\u010dega encima). To pomaga zmanj\u0161ati napetost v stenah krvnih \u017eil. <\/li>\n\n\n\n<li><strong>Kalij <\/strong>lahko prispeva k zni\u017eanju krvnega tlaka, saj pomaga zmanj\u0161ati koli\u010dino natrija. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Antioksidanti pomagajo zmanj\u0161ati oksidativni stres<\/strong> v sr\u010dnem tkivu in \u0161\u010ditijo celice pred po\u0161kodbami. <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>Zaradi teh sestavin je rde\u010da le\u010da odli\u010den dodatek pri skrbi za srce in o\u017eilje ter je primerna za <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">raznoliko in uravnote\u017eeno prehrano<\/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. Lahko pomaga zni\u017eati holesterol <\/h3>\n\n\n\n<p>Povi\u0161an holesterol je te\u017eava, ki je obi\u010dajno dolgo ne opazimo ali ob\u010dutimo. Vendar ta postopoma<strong> po\u0161koduje krvne \u017eile <\/strong>in pove\u010duje verjetnost sr\u010dnega infarkta ali mo\u017eganske kapi. Zato je najbolje, da \u010dim prej za\u010dnete prepre\u010devati povi\u0161ano raven holesterola v krvi.<\/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\">Katere spojine v rde\u010di le\u010di zni\u017eujejo holesterol v krvi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Topne vlaknine<\/strong> pomagajo vezati \u017eol\u010dne kisline v prebavnem traktu. To pospe\u0161uje njihovo izlo\u010danje, zato morajo jetra iz krvi \u010drpati nov holesterol, da ga obnovijo. Tako zni\u017euje njegovo raven v krvi.   <\/li>\n\n\n\n<li><strong>Fitosteroli<\/strong> in <strong>saponini<\/strong> so rastlinske spojine, ki pomagajo zmanj\u0161ati absorpcijo holesterola v \u010drevesju.<\/li>\n\n\n\n<li><strong>Fenolne spojine<\/strong> imajo protivnetni in antioksidativni u\u010dinek, ki delce LDL \u0161\u010diti pred oksidacijo, kar je pomemben korak pri razvoju ateroskleroze. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[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>\u010ce vas skrbi visok holesterol, lahko rde\u010da le\u010da skupaj z drugimi spremembami v prehrani in \u017eivljenjskem slogu zlahka pomaga zni\u017eati <a href=\"https:\/\/gymbeam.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/\" target=\"_blank\" rel=\"noreferrer noopener\">povi\u0161an holesterol<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/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=\"Rde\u010da le\u010da pomaga zni\u017eevati holesterol\" class=\"wp-image-723575\" title=\"Rde\u010da le\u010da pomaga zni\u017eevati holesterol\" 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. Izbolj\u0161a nadzor nad krvnim sladkorjem <\/h3>\n\n\n\n<p>Nestabilen krvni sladkor (glikemija) ni te\u017eava le za diabetike, temve\u010d lahko prizadene vse nas. Povzro\u010da lahko <strong>nihanje energije,<\/strong> celo<strong> nenadno <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/15-nacinov-za-boj-proti-zelji-po-sladkorju\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eeljo po sladkarijah<\/strong><\/a><strong>. <\/strong>Vendar lahko prava \u017eivila pomagajo <strong>stabilizirati glikemijo. <\/strong>To cenijo sladkorni bolniki, pa tudi zdravi ljudje, ki \u017eelijo le nadzorovati svoj krvni sladkor.<\/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\">Katere spojine v rde\u010di le\u010di lahko izbolj\u0161ajo nadzor glikemije?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Topne vlaknine<\/strong> upo\u010dasnijo praznjenje \u017eelodca in absorpcijo ogljikovih hidratov.<\/li>\n\n\n\n<li><strong>Odporni \u0161krob<\/strong> in <strong>fermentirani oligosaharidi<\/strong> zagotavljajo hrano za koristne \u010drevesne bakterije. Te lahko nato vplivajo na presnovo glukoze.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Porcija rde\u010de le\u010de kot del obroka lahko upo\u010dasni splo\u0161no <strong>absorpcijo ogljikovih hidratov,<\/strong> kar se odra\u017ea v po\u010dasnej\u0161em nara\u0161\u010danju ravni sladkorja v krvi. Zaradi tega je manj mo\u017enosti, da nas kmalu zatem doleti nepri\u010dakovana utrujenost ali neobvladljiva \u017eelja po sladki hrani.<\/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. Pomaga pri izgradnji mi\u0161ic<\/h3>\n\n\n\n<p>Mi\u0161ice so temelj <strong>mo\u010di, zmogljivosti, presnove <\/strong>in <strong>splo\u0161nega zdravja.<\/strong> Da bi jih ohranili ali celo pove\u010dali, potrebujemo predvsem zadosten vnos energije in<strong> kakovostnih beljakovin. <\/strong>\u010ceprav je rde\u010da le\u010da <a href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/\" target=\"_blank\" rel=\"noreferrer noopener\">rastlinski vir beljakovin,<\/a> ima vsekakor svoje mesto v prehrani za rast mi\u0161ic.<\/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 rde\u010da le\u010da pomaga pri rasti mi\u0161ic? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vsebuje <strong>pribli\u017eno 25 g beljakovin na 100 g, <\/strong>zato je bogat rastlinski vir beljakovin.<\/li>\n\n\n\n<li>Zagotavlja <strong>esencialne aminokisline, <\/strong>ki so pomembne za tvorbo mi\u0161ic.<\/li>\n\n\n\n<li>V kombinaciji z \u017eiti dopolnjuje manjkajo\u010di <strong>metionin<\/strong> in tako ustvarja <strong>popolne beljakovine,<\/strong> primerne za regeneracijo in rast mi\u0161i\u010dnega tkiva (hipertrofijo).<\/li>\n\n\n\n<li>Poleg tega vsebuje na primer,<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/magnezijev-kelat-bisglicinat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>magnezij<\/strong><\/a>, ki podpira energijsko presnovo in delovanje mi\u0161ic. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/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>Ne glede na to, ali <strong>se prehranjujete<\/strong> <strong>me\u0161ano <\/strong>ali <strong>izklju\u010dno rastlinsko,<\/strong> je rde\u010da le\u010da vedno dober vir beljakovin. \u010ce poskrbimo za zadosten vnos esencialnih aminokislin, <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\" target=\"_blank\" rel=\"noreferrer noopener\">dobro sestavljeno prehrano in dober na\u010drt vadbe<\/a>, bo odli\u010dna podpora za <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\">rast mi\u0161ic<\/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=\"Rde\u010da le\u010da pomaga graditi mi\u0161ice\" class=\"wp-image-723592\" title=\"Rde\u010da le\u010da pomaga graditi mi\u0161ice\" 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. Koristi pri slabokrvnosti<\/h3>\n\n\n\n<p>Rde\u010da le\u010da je odli\u010den <strong>rastlinski vir \u017eeleza. <\/strong>Zato jo je koristno kuhati, kadar \u017eelite prepre\u010diti slabokrvnost, ki jo povzro\u010da pomanjkanje tega minerala, pa tudi takrat, ko se z njo \u017ee spopadate. 100 g rde\u010de le\u010de vsebuje pribli\u017eno <strong>7 mg \u017eeleza,<\/strong> kar je pribli\u017eno 50% priporo\u010denega dnevnega vnosa 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>Nehemsko \u017eelezo<\/strong> v le\u010di se naravno slab\u0161e absorbira kot hemsko \u017eelezo iz mesa, vendar lahko njegovo biorazpolo\u017eljivost izbolj\u0161amo z ustrezno kombinacijo \u017eivil. Na primer, \u017eivila, bogata z <a href=\"https:\/\/gymbeam.si\/blog\/vitamin-c-podpira-tako-odpornost-kot-proizvodnjo-kolagena-kaksni-so-se-njegovi-ucinki-in-koliko-ga-je-treba-zauziti-dnevno\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitaminom C<\/strong><\/a>, kot so <strong>paprika, agrumi<\/strong> ali <strong>jagodi\u010devje,<\/strong> lahko znatno pove\u010dajo njegovo absorpcijo. Redno u\u017eivanje rde\u010de le\u010de lahko tako pripomore k pove\u010danju ravni hemoglobina in izbolj\u0161anju splo\u0161ne krvne slike, zlasti pri ljudeh s tveganjem za pomanjkanje \u017eeleza. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/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 koristi za zdravje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zaradi obilice razli\u010dnih bioaktivnih snovi ima antioksidativne u\u010dinke.<\/li>\n\n\n\n<li>Dokazano je tudi, da deluje protivnetno.<\/li>\n\n\n\n<li>Koristi tudi mo\u017eganom in kognitivnim sposobnostim, kot sta u\u010denje in 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=\"Ali_je_rdeca_leca_dobra_za_hujsanje\"><\/span>Ali je rde\u010da le\u010da dobra za huj\u0161anje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite <a href=\"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/\" target=\"_blank\" rel=\"noreferrer noopener\">shuj\u0161ati<\/a>, vam lahko rde\u010da le\u010da pri tem zagotovo pomaga. Njena glavna prednost je, da je <strong>bogata z beljakovinami<\/strong> in<strong> vlakninami,<\/strong> ki <strong>pove\u010dujejo ob\u010dutek sitosti in pomagajo zmanj\u0161ati apetit.<\/strong> Poleg tega, kot smo \u017ee omenili, pomagajo stabilizirati <strong>raven sladkorja v krvi,<\/strong> s \u010dimer zmanj\u0161ujejo tveganje za izbruhe lakote in \u017eeljo po sladkem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V praksi to pomeni, da <strong>vas bo tak\u0161en obrok bolje <\/strong>in<strong> za dalj\u0161i \u010das<\/strong> nasitil, \u010de ga boste, na primer, jedli kot <strong>prilogo namesto klasi\u010dnega belega ri\u017ea. <\/strong>Lakota se bo zato verjetno pojavila pozneje, zau\u017eili boste manj kalorij in la\u017eje dosegli <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" rel=\"noreferrer noopener\">kalorijski primanjkljaj<\/a>, ki je potreben za uspe\u0161no huj\u0161anje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/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=\"Rde\u010da le\u010da je dobra za huj\u0161anje\" class=\"wp-image-723626\" title=\"Rde\u010da le\u010da je dobra za huj\u0161anje\" 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_rdece_lece_jesti_in_kako_pogosto\"><\/span>Koliko rde\u010de le\u010de jesti in kako pogosto? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za obi\u010dajne zdrave ljudi je idealno, da stro\u010dnice vklju\u010dijo v prehrano <strong>2- do 3-krat na teden. <\/strong>Ena porcija je enaka kuhani le\u010di, veliki pribli\u017eno <strong>kot va\u0161a pest. <\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta koli\u010dina telesu zagotavlja visokokakovostne rastlinske <strong>beljakovine, vlaknine<\/strong> in pomembna <strong>mikrohranila.<\/strong> \u010ce z u\u017eivanjem stro\u010dnic \u0161ele za\u010denjate, jih uvajajte postopoma, na primer <strong>enkrat na teden,<\/strong> da se va\u0161a prebava nanje privadi. Zaradi hitre priprave in dobre prebavljivosti je rde\u010da le\u010da idealna vstopnica v svet stro\u010dnic.<\/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=\"Kdo_bi_se_moral_izogibati_rdeci_leci\"><\/span>Kdo bi se moral izogibati rde\u010di le\u010di? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav rde\u010da le\u010da na splo\u0161no velja za dobro prebavljivo stro\u010dnico in je primerna za ob\u010dutljivo prebavo, <strong>ni idealna za vsakogar.<\/strong> Pri nekaterih ljudeh lahko povzro\u010di prebavne te\u017eave, zlasti \u010de jo zau\u017eijemo v velikih koli\u010dinah ali \u010de ni ustrezno pripravljena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zlasti se ji morajo izogibati ali omejiti njeno u\u017eivanje:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>osebe z akutnimi prebavnimi boleznimi,<\/strong> kot so aktivni gastritis, vnetna \u010drevesna bolezen, Crohnova bolezen ali ulcerozni kolitis, pri katerih lahko vlaknine dra\u017eijo sluznico. <\/li>\n\n\n\n<li><strong>ljudje s sindromom razdra\u017eljivega \u010drevesja (IBS),<\/strong> zlasti tisti, ki slabo prena\u0161ajo \u017eivila FODMAP. Le\u010da vsebuje galaktooligosaharide (GOS), ki lahko pri nekaterih ljudeh povzro\u010dijo napihnjenost.<\/li>\n\n\n\n<li><strong>ljudje z nezdravljenim<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-protin-putika-kako-se-razvije-in-kaj-jesti-pri-dieti-z-nizko-vsebnostjo-purina\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>protinom<\/strong><\/a>, ker vsebuje purine. \u010ceprav jih je v le\u010di manj kot v mesu, lahko ob ve\u010djem u\u017eivanju nekoliko pove\u010dajo raven se\u010dne kisline.<\/li>\n\n\n\n<li><strong>ljudje z alergijo na stro\u010dnice.<\/strong> \u010ceprav je alergija na le\u010do redka, se lahko pojavi, zlasti pri otrocih.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce niste prepri\u010dani, kako prena\u0161ate le\u010do, priporo\u010damo, da <strong>za\u010dnete z majhno koli\u010dino (npr. 1-2 \u017elici kuhane le\u010de)<\/strong> in spremljate odziv telesa. Primerna alternativa je lahko tudi fermentirana ali kaljena oblika, ki jo obi\u010dajno bolje prena\u0161amo.<\/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 je rde\u010da le\u010da neprimerna? \" class=\"wp-image-723643\" title=\"Za koga je rde\u010da le\u010da neprimerna? \" 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=\"Ali_rdeca_leca_povzroca_napihnjenost\"><\/span>Ali rde\u010da le\u010da povzro\u010da napihnjenost? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Napihnjenost je eden od glavnih razlogov, zakaj se mnogi ljudje raje izogibajo stro\u010dnicam. Vendar pa vse stro\u010dnice ne napihujejo enako, pri \u010demer <strong>najbolj presene\u010da<\/strong> rde\u010da le\u010da. Ko je olu\u0161\u010dena, je ena od <strong>najbolje prena\u0161anih vrst le\u010de,<\/strong> predvsem zaradi svoje sestave in na\u010dina predelave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ker je <strong>olupljena,<\/strong> ne vsebuje zunanje lupine, ki najpogosteje povzro\u010da prebavne motnje. Poleg tega ima v primerjavi z drugimi stro\u010dnicami manj\u0161o vsebnost nekaterih <strong>fermentiranih ogljikovih hidratov (FODMAP).<\/strong> \u010ce imate te\u017eave z <a href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/\" target=\"_blank\" rel=\"noreferrer noopener\">napihnjenim \u017eelodcem<\/a> in bi radi v svojo prehrano vklju\u010dili stro\u010dnice, je rde\u010da le\u010da odli\u010dna izbira.<\/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=\"Ali_je_primerna_za_otroke_in_nosecnice\"><\/span>Ali je primerna za otroke in nose\u010dnice? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradi ne\u017enega okusa, hitre priprave in hranilne vrednosti je rde\u010da le\u010da priljubljena tudi v prehrani bodo\u010dih mamic, majhnih otrok in celo kot del prve <strong>trde hrane.<\/strong> Je lahko prebavljiva, ne napihuje toliko kot druge stro\u010dnice in ponuja \u0161irok nabor hranilnih snovi, pomembnih za rast in razvoj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vredno jo je vklju\u010diti, na primer, zaradi <strong>visokokakovostnih beljakovin, \u017eeleza in folne kisline.<\/strong> Rde\u010do le\u010do je priporo\u010dljivo uvajati otrokom od <strong>6. meseca starosti,<\/strong> vedno dobro kuhano in zmiksano, najpogosteje kot del zelenjavne priloge. <strong>Nose\u010dnice<\/strong> jo lahko vklju\u010dijo tudi ve\u010dkrat na teden kot del raznolike prehrane. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/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=\"Ali je rde\u010da le\u010da primerna v nose\u010dnosti? \" class=\"wp-image-723660\" title=\"Ali je rde\u010da le\u010da primerna v nose\u010dnosti? \" 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=\"Ali_rdeca_leca_ne_vsebuje_glutena\"><\/span>Ali rde\u010da le\u010da ne vsebuje glutena? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da, rde\u010da le\u010da je naravno <strong>brezglutensko \u017eivilo.<\/strong> Zato je varna za ljudi s celiakijo, alergijo na <a href=\"https:\/\/gymbeam.si\/blog\/gluten-ali-je-res-skodljiv-za-vse-nas\/\" target=\"_blank\" rel=\"noreferrer noopener\">gluten<\/a> in neceliakalno ob\u010dutljivostjo na gluten. Vendar je pomembno, da ste pozorni na to, <strong>od kod prihaja in kako je bila predelana.<\/strong> Nekateri izdelki so lahko onesna\u017eeni z glutenom, \u010de so pakirani ali predelani v tovarnah, kjer se predelujejo tudi \u017eita. V tem primeru je na embala\u017ei \u017eivila vedno napisano, da lahko vsebuje sledi glutena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V doma\u010di kuhinji je rde\u010da le\u010da odli\u010dna <strong>alternativa \u017eitom.<\/strong> Je nasitna, hranljiva in odli\u010den dodatek k brezglutenski prehrani.<\/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_vkljuciti_rdeco_leco_v_prehrano\"><\/span>Kako vklju\u010diti rde\u010do le\u010do v prehrano? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradi ne\u017enega okusa, ka\u0161aste konsistence po kuhanju in hitre priprave (skuhamo jo v pribli\u017eno 10 do 15 minutah) je rde\u010da le\u010da <strong>ena najbolj vsestranskih sestavin v rastlinski kuhinji.<\/strong> Obvladajo jo lahko tudi za\u010detniki, uporablja pa se lahko tako v tradicionalnih kot sodobnih receptih.<\/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\">Priljubljeni recepti z rde\u010do le\u010do<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Juhe<\/strong> &#8211; je idealna osnova za goste <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kremasta-juha-iz-lece\/\" target=\"_blank\" rel=\"noreferrer noopener\">kremne juhe<\/a><strong> <\/strong>ali tradicionalno <strong>indijsko juho<\/strong> <strong>dhal <\/strong>ali <strong>tur\u0161ko juho iz le\u010de (mercimek \u00e7orbas\u0131).<\/strong><\/li>\n\n\n\n<li><strong>Ka\u0161e in priloge<\/strong> &#8211; zaradi svoje konsistence po kuhanju je kot nala\u0161\u010d zanje.<\/li>\n\n\n\n<li><strong>\u0160nite<\/strong> <strong>in plo\u0161\u010dati kruhki<\/strong> &#8211; kuhana rde\u010da le\u010da je odli\u010dna osnova za te jedi v brezmesni razli\u010dici.<\/li>\n\n\n\n<li><strong>Namazi in humus<\/strong> &#8211; lahko jo me\u0161ate z drugimi sestavinami in tako vedno ustvarite druga\u010dno poslastico, ki jo nama\u017eete na kruh.<\/li>\n\n\n\n<li><strong>Priloga k mesu <\/strong>&#8211; z le\u010do lahko nadomestite klasi\u010dne priloge, kot sta ri\u017e ali krompir.<\/li>\n\n\n\n<li><strong>Solate <\/strong>&#8211; prilega se v sve\u017ee zelenjavne solate in priljubljene poke sklede.<\/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\">Kaj pa, \u010de vam rde\u010da le\u010da sama po sebi ni v\u0161e\u010d? <\/h3>\n\n\n\n<p>Morda ste \u017ee poskusili rde\u010do le\u010do, a vam ni bila v\u0161e\u010d. Ali pa ste jo morda \u017ee, vendar ste se je naveli\u010dali in bi jo radi spremenili. V tem primeru so lahko <a href=\"https:\/\/gymbeam.si\/testenine-iz-rdece-lece-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">testenine iz rde\u010de le\u010de<\/a> odli\u010dne za vas. Uporabljate jo lahko tako kot klasi\u010dne testenine, poleg tega pa ima vse prednosti te hranljive stro\u010dnice.   <\/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=\"Testenine z rde\u010do le\u010do\" class=\"wp-image-723677\" title=\"Testenine z rde\u010do le\u010do\" 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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav je rde\u010da le\u010da videti neopazna, je majhen kulinari\u010dni zaklad. Ne le da je polna <strong>beljakovin, vlaknin<\/strong> in <strong>mikrohranil,<\/strong> ampak je v primerjavi z drugimi stro\u010dnicami tudi <strong>bolj prebavljiva <\/strong>in pogosto primerna za ljudi z <strong>ob\u010dutljivej\u0161o prebavo.<\/strong> Zato lahko z njo v kuhinji \u010dara skoraj vsakdo in u\u017eiva v njenih \u0161tevilnih <strong>zdravilnih u\u010dinkih, kot sta zdravje srca in o\u017eilja<\/strong> ter <strong>gradnja mi\u0161ic. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Boste tudi vi pripravili kaj z rde\u010do le\u010do? \u010ce se vam je ta \u010dlanek zdel zanimiv, ga lahko delite s svojimi prijatelji in znanci, ki bi prav tako morali poskusiti le\u010do.<\/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.com\/healthy-food\" 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.com\/legumes\" 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>Ste \u017ee poskusili rde\u010do le\u010do? \u010ce ne, ne oklevajte, saj je odli\u010den vir beljakovin in ima \u0161tevilne koristi za zdravje. Je hitra za pripravo, lahko prebavljiva in vsestransko uporabna v receptih. Za ve\u010d informacij o tem, kako jo lahko enostavno vklju\u010dite v svojo prehrano, si oglejte ta \u010dlanek.<\/p>\n","protected":false},"author":156,"featured_media":723488,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7359,7593,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-727825","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","9":"tag-prehrana-sl","10":"tag-vlaknine","11":"tag-zdrav-zivljenjski-slog","12":"tag-zdravje","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>Majhna stro\u010dnica, velike koristi: Kako rde\u010da le\u010da koristi zdravju, prebavi in mi\u0161icam? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Rde\u010da le\u010da je hitro pripravljena, lahko prebavljiva in bogata z beljakovinami. 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