{"id":730727,"date":"2025-07-01T11:41:24","date_gmt":"2025-07-01T09:41:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=730727"},"modified":"2025-07-01T12:36:11","modified_gmt":"2025-07-01T10:36:11","slug":"katero-olje-je-najboljse-za-kuhanje-cvrtje-ali-solato","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/katero-olje-je-najboljse-za-kuhanje-cvrtje-ali-solato\/","title":{"rendered":"Katero olje je najbolj\u0161e za kuhanje, cvrtje ali solato?"},"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\/katero-olje-je-najboljse-za-kuhanje-cvrtje-ali-solato\/#Zakaj_je_pomembna_pravilna_izbira_mascobe\" title=\"Zakaj je pomembna pravilna izbira ma\u0161\u010dobe?\">Zakaj je pomembna pravilna izbira ma\u0161\u010dobe?<\/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\/katero-olje-je-najboljse-za-kuhanje-cvrtje-ali-solato\/#Kaksno_je_tveganje_pri_segrevanju_mascobe\" title=\"Kak\u0161no je tveganje pri segrevanju ma\u0161\u010dobe?\">Kak\u0161no je tveganje pri segrevanju ma\u0161\u010dobe?<\/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\/katero-olje-je-najboljse-za-kuhanje-cvrtje-ali-solato\/#Kako_spoznati_svoje_mascobe\" title=\"Kako spoznati svoje ma\u0161\u010dobe?\">Kako spoznati svoje ma\u0161\u010dobe?<\/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\/katero-olje-je-najboljse-za-kuhanje-cvrtje-ali-solato\/#Kaj_doloca_ali_je_mascoba_primerna_za_hladno_ali_vroco_kuhinjo\" title=\"Kaj dolo\u010da, ali je ma\u0161\u010doba primerna za hladno ali vro\u010do kuhinjo?\">Kaj dolo\u010da, ali je ma\u0161\u010doba primerna za hladno ali vro\u010do kuhinjo?<\/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\/katero-olje-je-najboljse-za-kuhanje-cvrtje-ali-solato\/#Vodic_za_izbiro_prave_mascobe\" title=\"Vodi\u010d za izbiro prave ma\u0161\u010dobe\">Vodi\u010d za izbiro prave ma\u0161\u010dobe<\/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\/katero-olje-je-najboljse-za-kuhanje-cvrtje-ali-solato\/#Koliko_olj_in_mascob_je_smiselno_imeti_doma\" title=\"Koliko olj in ma\u0161\u010dob je smiselno imeti doma?\">Koliko olj in ma\u0161\u010dob je smiselno imeti doma?<\/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\/katero-olje-je-najboljse-za-kuhanje-cvrtje-ali-solato\/#Kako_pravilno_shranjevati_mascobe_in_olja\" title=\"Kako pravilno shranjevati ma\u0161\u010dobe in olja?\">Kako pravilno shranjevati ma\u0161\u010dobe in olja?<\/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\/katero-olje-je-najboljse-za-kuhanje-cvrtje-ali-solato\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Morda poznate situacijo, ko stojite pred ponudbo \u0161tevilnih olj v trgovini in ne veste, katerega izbrati. \u010ceprav ste prvotno \u017eeleli samo nekaj za kuhanje, naenkrat oklevate, ker je na voljo toliko izbire. Bi raje izbrali <strong>ekstra devi\u0161ko olivno,<\/strong> klasi\u010dno <strong>repi\u010dno,<\/strong> ali modno<strong> avokadovo <\/strong>olje, o katerem vsi toliko govorijo?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izbira ma\u0161\u010dobe za kuhinjo ni samo stvar okusa. Nekatera olja<strong> pri vi\u0161jih temperaturah spremenijo svojo kakovost, izgubijo hranilne koristi <\/strong>ali celo tvorijo <strong>\u0161kodljive snovi.<\/strong> Zato je pomembno razlikovati med ma\u0161\u010dobami, ki so primerne za kuhanje, in tistimi, ki so primerne za hladne recepte. V tem \u010dlanku bomo pojasnili, kako spoznati svoje ma\u0161\u010dobe, da naslednji\u010d pri nakupovanju ne boste v dvomih.<\/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=\"Zakaj_je_pomembna_pravilna_izbira_mascobe\"><\/span>Zakaj je pomembna pravilna izbira ma\u0161\u010dobe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Olja in ma\u0161\u010dobe so nepogre\u0161ljivi del na\u0161e kuhinje. Uporabljamo jih pri<strong> kuhanju, peki<\/strong> in <strong>prelivih. <\/strong>Vendar je izbira prave lahko v\u010dasih prava znanost. Razli\u010dne vrste ma\u0161\u010dob se razlikujejo in pomembno je, katero uporabljate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ker se njihove lastnosti in struktura pri segrevanju spreminjajo, je izbira prave vrste veliko ve\u010dja stvar, kot se morda zdi na prvi pogled. Nekatere ma\u0161\u010dobe so stabilne in lahko prenesejo visoke temperature brez ve\u010djih sprememb. Druge pa se za\u010dnejo <strong>razgrajevati, oksidirati<\/strong> in pri vi\u0161jih temperaturah proizvajati snovi, ki <strong>so \u0161kodljive za na\u0161e telo.<\/strong> \u010ce torej mislite, da je v redu uporabljati isto olje za solato in v ponvi, morda nevede delate ve\u010d \u0161kode kot koristi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi se izognili takim napakam, je dobro poznati nekaj osnovnih pravil za izbiro ma\u0161\u010dob. Med najpomembnej\u0161imi je <strong>vsebnost ma\u0161\u010dobnih kislin,<\/strong> ki vpliva na stabilnost ma\u0161\u010dobe pri segrevanju. Zanima nas tudi tako imenovana <strong>to\u010dka dimljenja <\/strong>ma\u0161\u010dob in olj, to je temperatura, pri kateri se ma\u0161\u010doba za\u010dne<strong> razgrajevati <\/strong>in tvoriti \u0161kodljive snovi.<\/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\/06\/kjhgf-1124x843.jpg\" alt=\"Kako je za\u017egana ma\u0161\u010doba \u0161kodljiva? \" class=\"wp-image-728320\" title=\"Kako je za\u017egana ma\u0161\u010doba \u0161kodljiva? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgf-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgf-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgf-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgf-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=\"Kaksno_je_tveganje_pri_segrevanju_mascobe\"><\/span>Kak\u0161no je tveganje pri segrevanju ma\u0161\u010dobe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u017egana ma\u0161\u010doba ne nastane samo takrat, ko se za\u010dne iz ponve kaditi. \u017de pred tem pride do kemijskih sprememb, ki temeljito spremenijo njeno sestavo. Ko se olje segreva, <strong>oksidira, kar vodi <\/strong>do nastanka <strong>prostih radikalov, peroksidov <\/strong>in drugih zdravju \u0161kodljivih snovi. Te nato pove\u010dajo tveganje za <strong>oksidativni stres<\/strong> ali <strong>vnetne reakcije <\/strong>v na\u0161em telesu. To lahko nadalje privede do presnovnih bolezni, kot sta, na primer, sladkorna bolezen tipa 2 ali zama\u0161\u010denost jeter. <strong> <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oksidirane ma\u0161\u010dobe lahko nato pove\u010dajo tveganje za <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> <\/strong>ali <strong>LDL (slab) <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>holesterol<\/strong><\/a><strong>. <\/strong>To gre z roko v roki s pove\u010danim tveganjem za <strong>aterosklerozo <\/strong>(o\u017eenje arterij). Pri tej bolezni je <strong>po\u0161kodovana stena krvne \u017eile,<\/strong> v njej se odlagajo \u0161kodljive snovi in sama krvna \u017eila se postopoma o\u017ei. To lahko privede, na primer, do <strong>mo\u017eganske kapi ali sr\u010dnega infarkta.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar vam ni treba skrbeti, da boste zaradi kuhanja z oljem dobili sr\u010dni infarkt. Na sre\u010do lahko z izbiro pravih ma\u0161\u010dob zelo dobro prepre\u010dite nastajanje \u0161kodljivih snovi in naredite nekaj ve\u010d za svoje zdravje. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2025\/06\/iStock-1010555196-1124x749.jpg\" alt=\"Vpliv za\u017egane ma\u0161\u010dobe na srce\" class=\"wp-image-728337\" title=\"Vpliv za\u017egane ma\u0161\u010dobe na srce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1010555196-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1010555196-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1010555196-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1010555196-2048x1365.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=\"Kako_spoznati_svoje_mascobe\"><\/span>Kako spoznati svoje ma\u0161\u010dobe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vse ma\u0161\u010dobe niso enake. Razlikujejo se ne le po <strong>izvoru, okusu <\/strong>ali<strong> konsistenci, temve\u010d <\/strong>tudi po <strong>sestavi. <\/strong>Predvsem se razlikujejo po vsebnosti <strong>ma\u0161\u010dobnih kislin<\/strong><strong>. <\/strong>Prav ta vpliva tako na to, kako se obna\u0161ajo pri kuhanju, kot tudi na to, kako vplivajo na zdravje. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi vam olaj\u0161ali izbiro prave ma\u0161\u010dobe za va\u0161o dolo\u010deno uporabo, je vredno poznati nekaj osnovnih kategorij, v katere se delijo ma\u0161\u010dobe.<\/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\">Razdelitev po izvoru<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rastlinske ma\u0161\u010dobe (olja):<\/strong> pridobivajo se iz razli\u010dnih semen, sade\u017eev ali ore\u0161\u010dkov. Primeri vklju\u010dujejo<strong> olivno, repi\u010dno, son\u010dni\u010dno, laneno, sezamovo <\/strong>ali <strong>kokosovo olje.<\/strong>  <\/li>\n\n\n\n<li><strong>\u017divalske ma\u0161\u010dobe: <\/strong>te izvirajo iz \u017eivali, na primer, <strong>maslo, ghee,<\/strong> ali <strong>svinjska mast.<\/strong><\/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\">Razdelitev po vsebnosti ma\u0161\u010dobnih kislin <\/h3>\n\n\n\n<p>Ma\u0161\u010dobne kisline so osnovni gradniki ma\u0161\u010dob in se delijo na:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nasi\u010dene ma\u0161\u010dobne kisline (NMK):<\/strong> te so <strong>najbolj stabilne pri kuhanju, vendar<\/strong> lahko v vi\u0161jih koli\u010dinah predstavljajo tveganje za zdravje srca. Njihovi viri so predvsem <strong>\u017eivalske ma\u0161\u010dobe<\/strong> in nekatera<strong> tropska olja<\/strong> (kokosovo, palmovo).<\/li>\n\n\n\n<li><strong>Enkrat nenasi\u010dene ma\u0161\u010dobne kisline (ENMK):<\/strong> so koristne za sr\u010dno-\u017eilno zdravje. Najve\u010dji dele\u017e se nahaja v<strong> olivnem, avokadovem<\/strong> ali <strong>repi\u010dnem olju.<\/strong><\/li>\n\n\n\n<li><strong>Ve\u010dkrat nenasi\u010dene ma\u0161\u010dobne kisline (VNMK): <\/strong>med te spadajo znane <a href=\"https:\/\/gymbeam.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">omega-3<\/a> ali omega-6 ma\u0161\u010dobne kisline. So nujne za zdravje, vendar tudi hitro oksidirajo. Z njimi so bogata, na primer, <strong>laneno, son\u010dni\u010dno <\/strong>ali<strong> sojino olje.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o lastnostih in zdravstvenih koristih razli\u010dnih ma\u0161\u010dobnih kislin ter katera olja jih vsebujejo, preberite ta \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Zdrave in nezdrave ma\u0161\u010dobe: Katera \u017eivila jesti in katerim se izogibati?<\/strong><\/a><\/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=\"58525,104932,108100,108271,110470,110665\" ><\/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<h3 class=\"wp-block-heading\">Razdelitev po konsistenci <\/h3>\n\n\n\n<p>Ste se kdaj vpra\u0161ali, zakaj so nekatere ma\u0161\u010dobe <strong>teko\u010de pri sobni temperaturi<\/strong> (npr. olivno olje), medtem ko so druge (npr. ghee) <strong>trdne? <\/strong>To je zaradi njihove vsebnosti ma\u0161\u010dobnih kislin. Na splo\u0161no velja, da ve\u010d nasi\u010denih ma\u0161\u010dobih kislin (MK) kot ma\u0161\u010doba vsebuje, bolj trdna je.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Teko\u010de ma\u0161\u010dobe: <\/strong>vsebujejo veliko <strong>enkrat nenasi\u010denih <\/strong>ali <strong>ve\u010dkrat nenasi\u010denih MK. <\/strong>To so npr. olivno, repi\u010dno ali laneno olje.<\/li>\n\n\n\n<li><strong>Poltrdne ma\u0161\u010dobe: <\/strong>imajo nekoliko bolj togo teksturo in se v vro\u010dini la\u017eje spremenijo v teko\u010dino. Obi\u010dajno vsebujejo nekoliko vi\u0161ji dele\u017e nasi\u010denih MK kot teko\u010de ma\u0161\u010dobe. Primeri vklju\u010dujejo kokosovo ali palmovo ma\u0161\u010dobo.  <\/li>\n\n\n\n<li><strong>Trdne ma\u0161\u010dobe: <\/strong>imajo najvi\u0161ji dele\u017e nasi\u010denih MK, na primer, svinjska mast ali maslo.<\/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=\"Kaj_doloca_ali_je_mascoba_primerna_za_hladno_ali_vroco_kuhinjo\"><\/span>Kaj dolo\u010da, ali je ma\u0161\u010doba primerna za hladno ali vro\u010do kuhinjo? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vse ma\u0161\u010dobe ne prenesejo visokih temperatur brez poslab\u0161anja kakovosti. Da bi lahko izbrali pravo ma\u0161\u010dobo za kuhanje, peko ali hladno kuhinjo, je dobro razumeti, <strong>kako se ma\u0161\u010dobe obna\u0161ajo pri segrevanju<\/strong> in kaj vse na to vpliva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavni dejavniki so <strong>sestava ma\u0161\u010dobnih kislin, <\/strong>prisotnost <strong>holesterola, <\/strong>na\u010din <strong>predelave olja <\/strong>in <strong>to\u010dka dimljenja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vsebnost ma\u0161\u010dobnih kislin<\/h3>\n\n\n\n<p>Prav vsebnost ma\u0161\u010dobnih kislin v najve\u010dji meri dolo\u010da, ali je ma\u0161\u010doba primerna za vro\u010do ali hladno kuhinjo. Razli\u010dne vrste MK imajo razli\u010dno odpornost na segrevanje.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nasi\u010dene ma\u0161\u010dobne kisline (<em>Saturated Fatty Acids<\/em><\/strong> <strong>&#8211;<\/strong> <strong>SFA)<\/strong> so <strong>najbolj stabilne pri segrevanju. <\/strong>Rafinirana kokosova ma\u0161\u010doba ali svinjska mast, na primer, dobro prena\u0161ata visoke temperature. Kljub temu ne smemo pozabiti, da ko jih je v prehrani preve\u010d (ve\u010d kot 10% skupnega energijskega vnosa), obstaja <strong>ve\u010dje<\/strong> tveganje za <strong>sr\u010dno-\u017eilne te\u017eave.<\/strong><\/li>\n\n\n\n<li><strong>Ve\u010dkrat nenasi\u010dene ma\u0161\u010dobne kisline (<em>Polyunsaturated Fatty Acids <\/em>&#8211; PUFA)<\/strong> so nasprotno <strong>najmanj odporne. <\/strong>\u017de kratko segrevanje zadostuje, da za\u010dnejo oksidirati. Zato olja, bogata s PUFA (kot so laneno, bu\u010dno ali orehovo olje), <strong>ne sodijo v vro\u010do kuhinjo.<\/strong><\/li>\n\n\n\n<li><strong>Enkrat nenasi\u010dene ma\u0161\u010dobne kisline (<em>Monounsaturated Fatty Acids<\/em><\/strong> <strong>&#8211; MUFA)<\/strong> so <strong>najbolj\u0161a izbira za kuhanje.<\/strong> Po eni strani lahko prenesejo relativno visoke temperature, po drugi strani pa so koristne za telo.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2025\/06\/jhgfghjk-1124x843.jpg\" alt=\"Izbira olja glede na vrsto ma\u0161\u010dobnih kislin \" class=\"wp-image-728354\" title=\"Izbira olja glede na vrsto ma\u0161\u010dobnih kislin \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/jhgfghjk-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/jhgfghjk-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/jhgfghjk-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/jhgfghjk-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Vrednost to\u010dke dimljenja<\/h3>\n\n\n\n<p><strong>To\u010dka dimljenja<\/strong> je temperatura, pri kateri se ma\u0161\u010doba ali olje za\u010dne <strong>o\u017egati <\/strong>in<strong> kaditi.<\/strong> Pri tej temperaturi se <strong>ma\u0161\u010doba razgradi<\/strong> in nastajajo <strong>\u0161kodljive snovi<\/strong><strong>.<\/strong> Vsaka ma\u0161\u010doba ali olje ima druga\u010dno vrednost, zato je pomembno izbrati olja, primerna za dolo\u010deno toplotno obdelavo. <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<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\"><center>Ma\u0161\u010doba\/olje<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>To\u010dka dimljenja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Maslo<\/td><td class=\"has-text-align-center\" data-align=\"center\">177 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ghee<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 &#8211; 250 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Repi\u010dno olje (rafinirano)<\/td><td class=\"has-text-align-center\" data-align=\"center\">220 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kokosovo olje (hladno stiskano)<\/td><td class=\"has-text-align-center\" data-align=\"center\">177 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kokosovo olje (rafinirano)<\/td><td class=\"has-text-align-center\" data-align=\"center\">232 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Svinjska mast<\/td><td class=\"has-text-align-center\" data-align=\"center\">182 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-ekstra-devisko-oljcno-olje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Ekstra devi\u0161ko olivno olje<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">190 &#8211; 210 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Olivno olje (rafinirano)<\/td><td class=\"has-text-align-center\" data-align=\"center\">240 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Son\u010dni\u010dno olje<\/td><td class=\"has-text-align-center\" data-align=\"center\">232 \u00b0C<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6,7,8]<\/mark><\/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\">3. Vsebnost holesterola <\/h3>\n\n\n\n<p>Holesterol se naravno pojavlja samo v <strong>\u017eivalskih ma\u0161\u010dobah.<\/strong> In prav to predstavlja najve\u010dje tveganje pri segrevanju, na primer masla ali masti. Pri visokih temperaturah lahko <strong>oksidira<\/strong> in tvori \u0161kodljive snovi. \u010ceprav \u017eivalske ma\u0161\u010dobe vsebujejo odporne nasi\u010dene ma\u0161\u010dobe, holesterol <strong>zmanj\u0161uje njihovo primernost za kuhanje.<\/strong> <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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rastlinska olja so naravno brez holesterola,<\/strong> kar je eden od razlogov, zakaj se priporo\u010dajo kot bolj\u0161a alternativa za kuhanje. Seveda le tista, ki vsebujejo <strong>stabilne mononenasi\u010dene ma\u0161\u010dobne kisline<\/strong> (npr. olivno ali repi\u010dno olje).<\/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\">4. Rafinirano proti hladno stiskanemu olju <\/h3>\n\n\n\n<p>Veste, da lahko nekatera olja kupite kot <strong>rafinirana<\/strong> ali <strong>hladno stisnjena (devi\u0161ka<\/strong> ali <strong>ekstra devi\u0161ka).<\/strong> Ekstra devi\u0161ko olje je vi\u0161je kakovosti in izpolnjuje stro\u017eje kriterije glede okusa, arome in vsebnosti bioaktivnih snovi kot devi\u0161ko olje.<strong> <\/strong>Prav razli\u010dni na\u010dini predelave olja imajo mo\u010dan vpliv na to, ali je bolje dati olje v ponev ali v hladno solato.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rafinirana olja<\/strong> gredo skozi postopke \u010di\u0161\u010denja, zaradi \u010desar so<strong> bolj stabilna pri visokih temperaturah.<\/strong> To je zato, ker rafiniranje odstrani nekatere snovi, ki se pri segrevanju spremenijo v onesna\u017eevalce. Poleg tega to daje tem oljem <strong>nevtralen okus in aromo.<\/strong> Rafiniranje tako proizvaja olja, primerna za kuhanje in peko. Najpogostej\u0161a rafinirana olja so <strong>repi\u010dno, olivno<\/strong> ali <strong>son\u010dni\u010dno olje.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Hladno stisnjena (devi\u0161ka)<\/strong> olja ohranijo <strong>ve\u010d hranilnih snovi<\/strong> in <strong>naravnega okusa, vendar <\/strong>so <strong>bolj ob\u010dutljiva na toploto.<\/strong> Bioaktivne komponente, ki ostanejo v njih, lahko uni\u010di toplota. Zato so posebej primerna za <a href=\"https:\/\/gymbeam.com\/blog\/fit-recepti\/solate\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>solate<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.com\/blog\/fit-recepti\/namazi-fit-recepti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>namaze<\/strong><\/a> in druge <strong>hladne jedi.<\/strong> Ker ohranijo svoj naravni specifi\u010dni okus, so idealna za <strong>aromatiziranje.<\/strong> <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<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\/06\/IMG_6990_optimized_5000-1124x749.jpeg\" alt=\"Razlika med rafiniranim in hladno stiskanim oljem \" class=\"wp-image-728371\" title=\"Razlika med rafiniranim in hladno stiskanim oljem \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/IMG_6990_optimized_5000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/IMG_6990_optimized_5000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/IMG_6990_optimized_5000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/IMG_6990_optimized_5000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ali je rafinirano olje nezdravo? <\/h4>\n\n\n\n<p>Mnogi mislijo tako, saj rafiniranje iz olja odstrani hranljive bioaktivne snovi, kot so karotenoidi, fitosteroli ali tokoferoli. Tako lahko re\u010demo, da imajo rafinirana olja <strong>nekoliko manj\u0161o hranilno vrednost kot devi\u0161ka olja.<\/strong> Po drugi strani pa \u0161e vedno ohranjajo <strong>koristne mononenasi\u010dene ma\u0161\u010dobne kisline<\/strong> in se lahko tudi <strong>uporabljajo pri kuhanju.<\/strong> Obi\u010dajno imajo vi\u0161jo to\u010dko dimljenja. Rafinirana rastlinska olja so tako odli\u010den kompromis, ko potrebujete ma\u0161\u010dobo, ki ne bo zgorela, hkrati pa bo ohranila dobro sestavo. <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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vodic_za_izbiro_prave_mascobe\"><\/span>Vodi\u010d za izbiro prave ma\u0161\u010dobe <span class=\"ez-toc-section-end\"><\/span><\/h2>\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\"><center>Olje<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Prevladujo\u010da vrsta ma\u0161\u010dobnih kislin<span style=\"font-size: 1rem; font-weight: 400;\"> <\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>To\u010dka dimljenja<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Uporaba<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Repi\u010dno olje (rafinirano)<\/td><td class=\"has-text-align-center\" data-align=\"center\">mononenasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">pribl. 220 \u00b0C <\/td><td class=\"has-text-align-center\" data-align=\"center\">Primerno za peko, kuhanje, pra\u017eenje, cvrtje.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Repi\u010dno olje (hladno stiskano)<\/td><td class=\"has-text-align-center\" data-align=\"center\">mononenasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">pribl. 107 &#8211; 160 \u00b0C <\/td><td class=\"has-text-align-center\" data-align=\"center\">Primerno za hladno kuhinjo in aromatiziranje pripravljenih jedi.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Olivno olje (rafinirano)<\/td><td class=\"has-text-align-center\" data-align=\"center\">mononenasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">240 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Primerno za kuhanje, peko, cvrtje.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Devi\u0161ko olivno olje<\/td><td class=\"has-text-align-center\" data-align=\"center\">mononenasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 &#8211; 210 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Idealno za hladno kuhinjo, primerno tudi za ne\u017eno toplotno obdelavo (npr. kratko pra\u017eenje).<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Son\u010dni\u010dno olje <\/td><td class=\"has-text-align-center\" data-align=\"center\">polinenasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">232 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Primerno za kuhanje pri vi\u0161jih temperaturah, vendar segrevajte le kratek \u010das. Primerno za hladno kuhinjo.  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/rbd-kokosovo-olje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Kokosovo olje<\/a> (rafinirano)<\/td><td class=\"has-text-align-center\" data-align=\"center\">nasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">232 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Primerno za kuhanje pri vi\u0161jih temperaturah, cvrtje, vrenje, peko.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kokosovo olje (hladno stiskano)<\/td><td class=\"has-text-align-center\" data-align=\"center\">nasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">177 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Primerno za peko in kuhanje pri ni\u017ejih temperaturah.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-laneno-olje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Laneno olje<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">polinenasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">107 &#8211; 121 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Primerno izklju\u010dno za hladno kuhinjo.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-devisko-avokadovo-olje-vanavita-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Avokadovo olje<\/a> (hladno stiskano)<\/td><td class=\"has-text-align-center\" data-align=\"center\">mononenasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 &#8211; 204 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Idealno za hladno kuhinjo, primerno tudi za ne\u017eno toplotno obdelavo (npr. kratko pra\u017eenje).<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-bucno-olje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Bu\u010dno olje<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">polinenasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Primerno izklju\u010dno za hladno kuhinjo.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Maslo<\/td><td class=\"has-text-align-center\" data-align=\"center\">nasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">177 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Primerno je za kratkotrajno peko in kuhanje pri nizkih temperaturah. Bolj primerno za hladno kuhinjo.  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ghee<\/td><td class=\"has-text-align-center\" data-align=\"center\">nasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 &#8211; 250 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Primerno za kuhanje pri visokih temperaturah.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mast<\/td><td class=\"has-text-align-center\" data-align=\"center\">nasi\u010dene MK\/nenasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">182 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Primerno za kuhanje pri srednjih temperaturah.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zaseka<\/td><td class=\"has-text-align-center\" data-align=\"center\">nasi\u010dene MK\/nenasi\u010dene MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Primerno za kuhanje pri srednjih temperaturah.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6,7,8]<\/mark><\/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\">Katero olje je najbolj\u0161e za vsakodnevno kuhanje?<\/h3>\n\n\n\n<p>Pri vsakodnevnem kuhanju se obi\u010dajno za prvo mesto potegujejo tri olja &#8211;<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>repi\u010dno olje<\/strong><\/a><strong>, son\u010dni\u010dno<\/strong> in<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-olive-oil-cooking-spray-201g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>olivno<\/strong><\/a><strong>.<\/strong> Kateri je zmagovalec? Morda vas bo presenetilo, da to ni son\u010dni\u010dno, \u010deprav je precej priljubljeno. Res ima razmeroma visoko to\u010dko dimljenja, vendar je bogato z <strong>nestabilnimi polinenasi\u010denimi ma\u0161\u010dobnimi kislinami.<\/strong> Zato je precej manj odporno. In \u010deprav lahko z njim kuhate, ga je smiselno segrevati le kratek \u010das, na splo\u0161no pa je bolj primerno za uporabo v <strong>hladni kuhinji.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi posegajo tudi po <strong>rafiniranem<\/strong> ali <strong>ekstra devi\u0161kem olivnem olju.<\/strong> Kot ste morda videli v tabeli, hladno stiskano olivno olje prenese vi\u0161je temperature, \u010de ga na hitro popra\u017eite, vendar zagotovo ni primerno za redno kuhanje. Namesto tega ga uporabite za <strong>aromatiziranje hrane.<\/strong> <strong>Rafinirano olivno olje je veliko bolj primerno za kuhanje.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa i\u0161\u010dete eno olje, ki bo zadelo \u017eeblj na glavo, definitivno zmaga <strong>repi\u010dno olje.<\/strong> Ima bolj\u0161e razmerje ma\u0161\u010dobnih kislin kot olivno olje, je prehransko uravnote\u017eeno in ima visoko to\u010dko dimljenja. <strong>Zato je idealna izbira za pripravo toplih receptov.<\/strong><\/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\/06\/SLANE_PROTEINOVE_PALACINKY_gymbeam-22_optimized_5000-1124x749.jpg\" alt=\"Najbolj\u0161e olje za kuhanje\" class=\"wp-image-728388\" title=\"Najbolj\u0161e olje za kuhanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/SLANE_PROTEINOVE_PALACINKY_gymbeam-22_optimized_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/SLANE_PROTEINOVE_PALACINKY_gymbeam-22_optimized_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/SLANE_PROTEINOVE_PALACINKY_gymbeam-22_optimized_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/SLANE_PROTEINOVE_PALACINKY_gymbeam-22_optimized_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Katero olje je najbolj\u0161e za cvrtje? <\/h3>\n\n\n\n<p>Pri cvrtju je toplotna stabilnost olja \u0161e pomembnej\u0161a kot pri obi\u010dajnem kuhanju, saj je olje izpostavljeno vi\u0161jim temperaturam (pribl. 180-190 \u00b0C). <strong>Repi\u010dno olje<\/strong> je ponovno odli\u010dna izbira zaradi visoke to\u010dke dimljenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega je za ta na\u010din priprave primerno tudi maslo <a href=\"https:\/\/gymbeam.si\/pure-ghee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ghee<\/strong><\/a>. \u010ceprav vsebuje holesterol, ima tudi <strong>visoko to\u010dko dimljenja<\/strong> in le minimalno koli\u010dino <strong>vode<\/strong> in <strong>mle\u010dnih beljakovin.<\/strong> To pomeni, da pri segrevanju ne zgori tako hitro in je veliko varnej\u0161a izbira za kuhanje. Zato ga brez skrbi uporabite pri cvrtju in nasprotno, <strong>se izogibajte navadnemu maslu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi <strong>mast<\/strong> je bolje pustiti ob strani zaradi lahko oksidirajo\u010dega holesterola. Torej je najbolj\u0161a izbira za cvrtje <strong>rafinirano repi\u010dno olje<\/strong> ali <strong>ghee.<\/strong><\/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\/06\/kjhgfghj-1124x843.jpg\" alt=\"Najbolj\u0161e olje za cvrtje\" class=\"wp-image-728405\" title=\"Najbolj\u0161e olje za cvrtje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgfghj-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgfghj-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgfghj-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgfghj-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ali je zdravo kuhati s kokosovim oljem? <\/h3>\n\n\n\n<p>Kokosovo olje je \u017ee dolgo priljubljeno med navdu\u0161enci nad zdravo prehrano, ozna\u010dujejo ga celo za super\u017eivilo. Po sestavi ni \u010dude\u017eno, saj ga ve\u010dinoma sestavljajo <strong>nasi\u010dene ma\u0161\u010dobne kisline, <\/strong>vendar je primerno za kuhanje in peko. <strong>Rafinirano kokosovo olje<\/strong> ima precej visoko to\u010dko dimljenja in lahko prenese vi\u0161je temperature.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar <strong>devi\u0161ko kokosovo olje<\/strong> ni odporno in ga zato ne smemo pregrevati. Uporabljajte ga samo za <strong>hladno kuhinjo<\/strong> <strong>ali kot lepotni dodatek za lase in ko\u017eo.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar ne pozabite, da lahko to olje, \u010de ga u\u017eivamo v velikih koli\u010dinah, pove\u010duje <strong>tveganja za zdravje srca<\/strong> zaradi svoje sestave<strong>.<\/strong> Zato ga uporabljajte ob\u010dasno, kjer vam najbolj ustreza in izberite druga\u010dno vrsto kot glavno olje za kuhanje ali aromatiziranje.<\/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\">Katero olje je najbolj\u0161e za hladno kuhinjo? <\/h3>\n\n\n\n<p><strong>Hladno stiskana<\/strong> olja so popolna za hladno kuhinjo. Ko jih dodajamo samo hrani, jih visoka temperatura ne po\u0161koduje, hkrati pa iz njih dobimo veliko hranilnih snovi. Poleg dragocenih <strong>polinenasi\u010denih ma\u0161\u010dobnih kislin<\/strong> vam bodo zagotovila tudi <strong>fitosterole, vitamine, antioksidante<\/strong> in druge bioaktivne komponente.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primer, <strong>ekstra devi\u0161ko olivno olje<\/strong> je odli\u010dna izbira<strong>.<\/strong> Vendar poskusite tudi druga, manj tipi\u010dna rastlinska olja<strong>. Laneno olje<\/strong> je, na primer, priljubljeno zaradi visoke vsebnosti omega-3 ma\u0161\u010dobnih kislin. <strong>Bu\u010dno olje<\/strong> ali druge netradicionalne vrste, kot so <strong>orehovo, makovo<\/strong> ali <strong>sezamovo olje,<\/strong> so prav tako odli\u010dne izbire za solate.<\/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\">Kako izbrati najbolj\u0161e olje? <\/h3>\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\"><strong>Na\u010din priprave<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Priporo\u010dena olja<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cvrtje<\/td><td class=\"has-text-align-center\" data-align=\"center\">repi\u010dno olje (rafinirano), ghee<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017dar<\/td><td class=\"has-text-align-center\" data-align=\"center\">repi\u010dno olje (rafinirano), olivno olje (rafinirano)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pra\u017eenje<\/td><td class=\"has-text-align-center\" data-align=\"center\">olivno olje (rafinirano, ekstra devi\u0161ko), repi\u010dno olje (rafinirano)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Peka<\/td><td class=\"has-text-align-center\" data-align=\"center\">repi\u010dno olje (rafinirano), kokosovo olje (rafinirano), ghee<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kuhanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">repi\u010dno olje (rafinirano), olivno olje (rafinirano)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hladni recepti<\/td><td class=\"has-text-align-center\" data-align=\"center\">olivno olje (ekstra devi\u0161ko), laneno olje, bu\u010dno olje, avokadovo olje <\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_olj_in_mascob_je_smiselno_imeti_doma\"><\/span>Koliko olj in ma\u0161\u010dob je smiselno imeti doma? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V \u0161iroki ponudbi olj se je zelo lahko izgubiti. Vendar v obi\u010dajnem gospodinjstvu lahko shajate z nekaj osnovnimi vrstami, zato ni treba, da bi bilo to raketna znanost. Idealno je imeti doma <strong>1-2 stabilni olji za kuhanje, kot sta<\/strong> <strong>rafinirano repi\u010dno olje <\/strong>ali <strong>olivno olje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priro\u010dno je imeti <strong>1-2 kakovostni olji za hladno kuhinjo.<\/strong> Lahko izberete <strong>devi\u0161ko olivno<\/strong> in <strong>laneno olje<\/strong> in ju izmenjujete, na primer, z <strong>bu\u010dnim<\/strong> ali <strong>avokadovim oljem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce doma veliko cvrete, je vredno imeti tudi ma\u0161\u010dobo, primerno za to, kot sta <strong>repi\u010dno olje<\/strong> ali <strong>ghee.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2025\/06\/iStock-1960152719-1124x749.jpg\" alt=\"Katera olja imeti doma?\" class=\"wp-image-728422\" title=\"Katera olja imeti doma?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1960152719-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1960152719-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1960152719-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1960152719-2048x1365.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=\"Kako_pravilno_shranjevati_mascobe_in_olja\"><\/span>Kako pravilno shranjevati ma\u0161\u010dobe in olja? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravilno shranjevanje je klju\u010dno, \u010de \u017eelite ohraniti <strong>kakovost, okus, varnost<\/strong> in <strong>hranilne lastnosti olj.<\/strong> Na splo\u0161no morajo biti olja <strong>za\u0161\u010ditena pred svetlobo, toploto<\/strong> in <strong>zrakom, <\/strong>da se prepre\u010di <strong>porumenelost<\/strong> in <strong>oksidacija olja.<\/strong> Zato jih shranjujte v <strong>temnem<\/strong> in <strong>hladnem prostoru,<\/strong> idealno v tesno zaprti steklenici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hladno stiskana olja <strong>po odprtju sodijo v hladilnik, <\/strong>kjer bolje ohranijo svoje lastnosti. Rafinirana olja so bolj odporna na kvarjenje, vendar je tudi ta bolje skriti pred vro\u010dino in soncem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate doma <strong>ghee<\/strong> ali <strong>maslo?<\/strong> Seveda je treba klasi\u010dno maslo hraniti v <strong>hladilniku, <\/strong>kot ste navajeni. Ghee pa lahko prenese sobno temperaturo, dokler je dobro zaprt. Ne glede na to, katero ma\u0161\u010dobo ali olje shranjujete, bodite vedno pozorni tudi na <strong>rok uporabe<\/strong> in \u010de opazite spremembo vonja ali okusa, je bolje, da olje zavr\u017eete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o varnem shranjevanju hrane preberite v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-shranjevati-zivila-da-cim-dlje-ostanejo-sveza\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako pravilno shraniti hrano, da bo zdr\u017eala \u010dim dlje<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><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 se na prvi pogled morda ne zdi tako, izbira prave ma\u0161\u010dobe za va\u0161o kuhinjo ni nujno zapletena. Morate le vedeti, na kaj biti pozorni. Pri izbiri olja za kuhanje posezite po <strong>stabilnih oljih z vi\u0161jo to\u010dko dimljenja,<\/strong> kot sta rafinirano repi\u010dno ali olivno olje. <strong>Za hladno kuhinjo<\/strong> izberite hladno stiskana olja, bogata s hranili, kot so laneno, devi\u0161ko olivno ali bu\u010dno olje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce cvrete, izberite repi\u010dno olje ali ghee, ki najbolje prena\u0161ata visoke temperature. In \u010de imate radi kokosovo olje, ga uporabljajte bolj ob\u010dasno in v rafinirani obliki. Doma ne potrebujete police, polne eksoti\u010dnih steklenic. Dovolj sta le 2-4 vrste ma\u0161\u010dob, ki jih znate pravilno uporabljati in ustrezno shraniti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vam je izbira ma\u0161\u010dob in olj sedaj boj jasna? \u010ce vam je bil ta \u010dlanek v\u0161e\u010d, ga delite s svojimi prijatelji in znanci.<\/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\/oils\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOils\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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness 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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ne veste, katero olje ali ma\u0161\u010dobo uporabiti v kuhinji? Ni\u010d \u010dudnega, izbira je resni\u010dno raznolika in vsaka vrsta ima svoje posebnosti. V tem \u010dlanku vam bomo svetovali, kako se bolje znajti pri izbiri in kdaj pose\u010di po repi\u010dnem, olivnem ali kokosovem olju.<\/p>\n","protected":false},"author":156,"featured_media":728300,"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":[7497,7359,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-730727","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-mascoba","9":"tag-prehrana-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Katero olje je najbolj\u0161e za kuhanje, cvrtje ali solato? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Katero je najbolj\u0161e olje za toplotno obdelavo in katero je najslab\u0161e? 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